kinetics


Food of the Week: Tuna

  1. This plentiful fish is a rich source of complete protein, selenium and vitamin B-12.
  2. Specifically, albacore tuna is a better source of heart-healthy omega-3 fatty acids than other tuna species.
  3. The essential omega-3 fatty acids in tuna lower the risk of heart disease.
  4. Tuna fish is packed with protein. A single serving of only 165 grams (approximately 1 can of tuna fish) contains more than 80% of your daily protein requirement.
  5. The B complex of vitamins has been connected with a wide range of different health aspects, but as a whole, they are mainly involved in improving the metabolism and increasing the efficiency of our organ systems, while also protecting the skin and increasing energy. By consuming tuna fish regularly, you can ensure that you are active, energetic, and healthy.
  6. Helpful Health Tip: Although awesomely nutritious, canned tuna does contain levels of mercury and should be eaten sparingly especially by pregnant women and children. Additionally, when eating canned tuna, it is suggested to drain it thoroughly then rinse the fish again to remove extra sodium added during the packaging process.

Simple Tuna Salad
​Here’s a simple and light version of tuna salad. It cuts out high-calorie mayonnaise and adds some chopped fruit and vegetables to really liven it up. This is a great recipe to enjoy as you journey towards your fitness goal.

Courtesy of RealHealthyRecipes.com

What you need
Serves 4

1 green apple, chopped
2 green onions, tops only, chopped
¼ cup fresh parsley, chopped
2 cans albacore tuna, in drained
1 Tablespoon Dijon mustard
¼ cup coconut oil, melted
¼ cup red grapes, halved
sea salt and pepper to taste

Instructions

1. Mix all of the ingredients in a large bowl and serve immediately. I like to serve this salad in large butter lettuce leaves or scooped onto avocado halves. Enjoy!

Nutrition
One serving equals 314 calories, 15g fat, 12g carbohydrate, 183mg sodium, 2g fiber, and 33g protein.

 



Inclement Weather

Due to the impending storm and schools closing, we will be closed for Wednesday, March 21st morning classes. Please keep checking the site or our Facebook pages to see if we will open for Wednesday, March 21 evening classes. Thank you and see you in the studio soon!


Food of the Week ~ Green Chilies

  • Green Chiles describe a type of spicy pepper that has THOUSANDS of varieties.
  • They are very low in Saturated Fat, Cholesterol and Sodium, a good source of Dietary Fiber, Thiamin, Riboflavin, Niacin, Folate, Iron, Magnesium and Phosphorus, and loaded with Vitamin A, Vitamin C, Vitamin K, Vitamin B6, Potassium, Copper and Manganese.
  • A serving of 1 pepper (17 grams) has 10.8 calories, 0.1 grams of total fat, and 0.4 grams of dietary fiber.
  • Green Chilis contain amino acids which are essential for just about every function that takes place within the human body (the synthesis of proteins, enzymes, hormones, neurotransmitters, metabolic pathways, mental stabilization)
  • Green Chiles are not only used in cuisine but also as ornamental plants, psychology, medicine, pepper spray, crop defense, and food defense

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Fun Fact: Some cultures put Chile powder in their shoes to keep their feet warm. It was rumored that certain Denver Broncos players had sprinkled Cayenne Chile powder in their socks before a football game against the San Diego chargers in 1987. The powder helped the players resist the numbing cold that came from the blizzard conditions at Denver stadium.


Slow Cooker Chicken Tacos
​Slow cooker recipes like this one are fantastic for two reasons. First, it’s a nearly effortless meal. Throw everything into the slow cooker in the morning, and then come home to a hot meal in the evening. Isn’t that pretty much like having a personal chef?

Second, there’s a lot of flexibility in the ingredients you can use in a recipe like this. Don’t have butternut squash? Use pretty much any other type of winter squash or even sweet potato. Don’t have chicken thighs? Sub in beef or pork. No onions but have a bunch of bell peppers? Chop ’em up and throw ’em in!

Planning ahead by making dinner in the slow cooker is a fantastic way to stay on track with your healthy eating plan.

Courtesy of RealHealthyRecipes.com

What you need
Serves 8

2 lbs boneless, skinless chicken thighs
3 bell peppers (any color), thinly sliced
1 yellow onion, thinly sliced
1 (4oz) can green chiles, chopped (I use mild!)
1 (14oz) can diced tomatoes
1 (16oz) jar green salsa
4 cloves garlic, minced
¼ cup cilantro, chopped plus more for garnish
1 Tablespoon ground cumin
1 Tablespoon chili powder
1 Tablespoon fajita seasoning
2 teaspoon sea salt
½ teaspoon black pepper
Large lettuce leaves
Avocado, sliced

Instructions

1. Combine all of the ingredients, except the lettuce leaves and avocado, in a slow cooker. Cover and cook on low for 5 hours.

2. Remove the chicken thighs, shred with a fork, and mix back in. Serve, using a slotted spoon, on the lettuce leaves. Garnish with sliced avocado, chopped cilantro and a sprinkle of fajita seasoning. Enjoy!

Nutrition
One serving equals 202 calories, 6g fat, 589mg sodium, 14g carbohydrate, 5g fiber, and 20g protein.


Stormy Weather….

March 7th, 2018 : Due to inclement weather, all evening classes at Kinetics and Kinetics Flow  have been cancelled.   Please check our schedule for a possible delayed opening for Thursday, March 8th.   Thank you!  Stay Warm!


Food of the Week ~ Kalamata Olives

  • Kalamata olives are known as a black olive, although they are actually dark purple in color.
  • A 4-tablespoon serving of Kalamata olives, roughly 8 large olives or 10 small ones, has 39 calories per serving, negligible amounts of protein, 3.6 grams of total fat and 1.1 grams of dietary fiber. Like other olives, Kalamatas are a good source of calcium, vitamin C, vitamin A, vitamin E and vitamin K, given its small serving size.
  • Olives contain phenolic compounds, which are natural antioxidants..
  • A serving of about 20 olives, which you might enjoy in an olive-rich recipe like a tapenade, provides nearly 10 percent of your daily recommended intake of iron.
  • Real Kalamata olives are only found on the Peloponnese peninsula in southern Greece. Growing under the Grecian sunshine, Kalamata trees have much larger leaves than other types of olive trees and absorb more sunshine.


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Fun Fact: Both the Quran and the Bible mention olive trees, and some olive trees standing today are older than those texts. Carbon dating has shown that an olive tree in Crete is over 2,000 years old.


Taste of Italy Slow Cooker Chicken
​Slow cooker recipes like this one are fantastic for two reasons. First, it’s a nearly effortless meal. Throw everything into the slow cooker in the morning, and then come home to a hot meal in the evening. Isn’t that pretty much like having a personal chef?

Second, there’s a lot of flexibility in the ingredients you can use in a recipe like this. Don’t have butternut squash? Use pretty much any other type of winter squash or even sweet potato. Don’t have chicken thighs? Sub in beef or pork. No onions but have a bunch of bell peppers? Chop ’em up and throw ’em in!

Planning ahead by making dinner in the slow cooker is a fantastic way to stay on track with your healthy eating plan.

Courtesy of RealHealthyRecipes.com

Servings: 6

Here’s what you need

  • 1 (28 oz) can whole tomatoes, undrained
  • ½ cup kalamata olives, pitted and sliced
  • ¼ cup dry white wine
  • 1 tablespoon Italian seasoning blend
  • 1 teaspoon black pepper
  • ½ teaspoon sea salt
  • 1 teaspoon dried basil
  • 2 pounds boneless, skinless chicken thighs
  • ¼ cup tomato paste
  • 3 cups Butternut Squash, peeled, seeded and cubed
  • ¼ cup fresh parsley, chopped

Instructions

  1. Combine all of the ingredients except the parsley and naan in a slow cooker and stir to combine. Cover and cook on low for 6 hours, until the chicken is tender and cooked through. Sprinkle with fresh parsley and serve hot. Enjoy!

Nutritional Analysis

One serving equals: 315 calories, 11g fat, 695mg sodium, 7g sugar, 22g carbohydrate, 5g fiber, and 33g protein


Food of the Week ~ Coconut Aminos

  • Coconut Aminos is a delicious sauce made from coconut sap. It is dark, rich, salty and slightly sweet in flavor.
  • It resembles a light soy sauce or tamari (wheat free soy sauce), but Coconut aminos are gluten-free, non-GMO, certified organic, soy-free, MSG-free, kosher and vegan.
  • It is high in amino acids, containing 17 different types. Amino acids are the building blocks of protein, and are essential to our health and nutrition.

Coconut_Aminos.jpg

  • Use coconut aminos in place of soy sauce in cooked foods, salad dressings, or for dipping things like sushi.

Teriyaki Meatballs
​Teriyaki is traditionally a sweet sauce that is made with refined sugars or corn syrup, sneaky ingredients that contribute to obesity and disease. It has a very pleasing flavor, with a wonderful balance of savory and sweet, and so it’s easy to consume a surprising amount of sugar grams when enjoying a meal flavored with teriyaki.

In this recipe we are making a healthier, low sugar version of teriyaki.

If you are a lover of teriyaki then these subtly sweet meatballs are right up your alley! The recipe calls for a small amount of honey, however, feel free to use liquid stevia rather than the honey if you are looking for an extremely low sugar dish. For most of us, this small amount of healthful, raw honey is perfectly A-OK and beneficial.

Serve these tasty meatballs up as an appetizer or serve over arugula or spaghetti squash for a small, fitness-minded meal. Enjoy!

Courtesy of RealHealthyRecipes.com

Servings: 6

Here’s what you need

  • 1 tablespoon garlic, minced
  • 2 tablespoons ginger, minced
  • ¼ cup scallions, minced, plus more for garnish
  • 1 pound ground beef
  • 1 teaspoon sea salt
  • 1 tablespoon toasted sesame oil
  • 3 tablespoons coconut aminos
  • 1 tablespoon raw honey
  • 1 tablespoon white wine vinegar
  • ½ teaspoon arrowroot starch
  • 3 tablespoons water
  • 1 tablespoon sesame seeds

Instructions

  1. Combine the garlic, ginger and scallions in a food processor. Pulse until well combined and finely minced.
  2. Transfer the garlic mixture to a large bowl and add the ground beef and sea salt. Use your hands to mix until well combined. Form the mixture into 20 meatballs, about an inch in diameter.
  3. Place a large skillet over medium-high heat and add the sesame oil. Add the meatballs and cook, shaking often, until browned on all sides and cooked through. Remove the meatballs and set aside on a plate.
  4. Add the coconut aminos, honey and vinegar to the skillet. In a small bowl whisk the arrowroot starch and water together until fully dissolved. Add to the skillet, mix and simmer until the mixture has thickened, about 2 minutes. Return the meatballs to the skillet and cover in the sauce. Serve immediately, garnish with scallions and sesame seeds.

Nutritional Analysis

One serving equals: 189 calories, 7g fat, 6g carbohydrate, 2g sugar, 372mg sodium, 3g fiber, and 23g protein.


Food of the Week! Shallots

  • Shallots are normally considered a variety of onions, but they are closely related to garlic and have a similar structure of a head composed of multiple cloves
  • Shallots are rich in polyphenolic compounds in higher quantities than in onions and garlic. 
  • Health benefits of shallots include their ability to lower cholesterol levels, prevent certain types of cancer, provide anti-fungal, antibacterial, and antiviral protection, lower blood pressure, help manage diabetes, soothe nerves, boost circulation, speed up digestion, and aid in weight loss efforts.
  • Perhaps the best nutritional bonus of shallots is the high and diverse content of antioxidant compounds, including quercitin, kaempferol, and various sulfuric antioxidants.
  • The antioxidants that are released form another valuable compound called allicin. This powerful compound helps to reduce cell mutation and various cancers. Studies have connected shallots to a reduction in lung and oral cancers, as well as stomach, colorectal, and breast cancer.
  • Shallots also contain potassium, a well-known vasodilator. A vasodilator relaxes the walls of the blood vessels and allows blood to flow more freely. 
  • The various minerals and vitamins found in shallots stimulates the release of GABA in the brain, which is very important for maintaining low-stress levels and keeping the hormones in the body at the proper levels. If you want to reduce stress or relax your mind, shallots can give you a quick GABA boost.

​                                shallots.jpg

                       

 Fun Fact ~ New Jersey is a large producer of shallots! 


BBQ Chicken En Papillote
​This quick and easy recipe combines chicken, sweet potato, butter beans, green beans and tangy BBQ sauce. It’s simple, the meat turns out tender, and there’s virtually no clean up!

Be sure to slice the sweet potato very thin, as you want it to be tender at the end of the 30-minute baking time. This is also why we are using thin sliced chicken breast, in order to make sure that the meat is cook through.

Courtesy of RealHealthyRecipes.com

Servings: 4

Here’s what you need

  • 2 shallots, thinly sliced into half moons
  • 1 sweet potato, peeled and thinly sliced into half moons
  • 1 cup green beans, trimmed and cut into 1 inch pieces
  • 1 (16 ounce) can butter beans
  • ½ cup natural BBQ sauce (avoid ones with added sugars)
  • 4 chicken breast, thin sliced
  • 2 tablespoons fresh chives, minced

Instructions

  1. Preheat the oven to 400º F.
  2. In a large bowl toss the shallots, sweet potatoes, green beans and butter beans with half of the BBQ sauce. Rub the remaining sauce over the chicken breasts.
  3. Cut four 12-by-16-inch pieces of parchment paper and fold each in half. Open the parchment paper and arrange ¼ of the sweet potato and green beans and a chicken breast in the center of the top half of each parchment. Generously season with salt and pepper. Top with a sprinkle of chives.
  4. Fold the bottom half of the parchment paper over the chicken and veggies. Start folding and crimping the parchment paper ends together from one end all the way around to the other end, creating a sealed envelope. Fold the end under the packet. The packet should be fully encased, with no breaks in the parchment paper for steam to escape – we need that steam as part of the cooking process! Place the packets on a pan.
  5. Bake the chicken and veggie packets for 30 minutes and remove from the oven. Serve the packets on plates, tearing them open just before serving. Enjoy!

Nutritional Analysis

One serving equals: 268 calories, 4g fat, 22g carbohydrate, 3g sugar, 625mg sodium, 5g fiber, and 35g protein.


Food of the Week – Nutrional Yeast

  • Nutritional yeast is made from a single-celled organism, Saccharomyces Cerevisiae, which is grown on molasses and then harvested, washed, and dried with heat to kill or “deactivate” it. 
  • Nutritional yeast flakes may be one of the best additions to your diet in terms of nutrition and taste. It provides a wealth of vitamins, minerals and protein that almost anyone—from Paleo enthusiasts to vegans—can enjoy. 
  • Nutritional yeast is a complete protein, meaning that among the 18 amino acids it contains, nine are essential ones that your body cannot produce.
  • You get a significant dose of the minerals iron, selenium and zinc when you consume nutritional yeast as well and one serving of nutritional yeast provides about four grams of fiber.
  • Nutritional yeast is a source of B vitamins, including thiamine, folate, B-6 and niacin. Just a half tablespoon of some brands will provide you with a day’s worth of B vitamins, while other brands offer between 30 and 100 percent of B vitamins. 

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Fun Fact – Nutritional yeast contains 71% protein by weight!  Contains no sugar or gluten!


Easy Breakfast Skillet
​There are endless combinations of flavors and ingredients that you could put into a savory breakfast skillet, so don’t feel that you must follow my suggestions below. Use your favorite breakfast meat, veggies, spices and herbs to create a breakfast skillet that is uniquely suited to your taste.

Courtesy of RealHealthyRecipes.com

Servings: 6

Here’s what you need

  • 1 teaspoon coconut oil
  • 1 (12.8 oz) package chicken apple sausage, chopped
  • 12 eggs
  • ½ cup nutritional yeast
  • 1 tablespoon garlic, minced
  • 2 tablespoons fresh parsley, chopped
  • 2 tablespoons chives, minced
  • ¾ teaspoon sea salt
  • ¼ teaspoon black pepper
  • ½ cup roasted red bell pepper, chopped

Instructions

  1. Preheat the oven to 350 degrees F
  2. Melt the coconut oil in a 10-inch ovenproof skillet over medium-high heat. Add the sausage and cook, stirring often, until browned. Transfer to a paper towel lined plate. Leave the drippings in the pan.
  3. Whisk the eggs, nutritional yeast, garlic, parsley, chives, sea salt and black pepper in a large bowl until frothy.
  4. Pour half of the egg mixture into the skillet. Sprinkle the sausage over the eggs. Cover with the remaining egg mixture. Sprinkle with the red pepper.
  5. Bake in the preheated oven for 35-40 minutes or until puffed and set. Serve immediately. Enjoy!

Nutritional Analysis

One serving equals: 326 calories, 16g fat, 15g carbohydrate, 2g sugar, 843mg sodium, 4g fiber, and 31g protein.