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.


kalamataOlives.jpg

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.