Nutrition

At Kinetics NJ, we talk a lot about training with intention. But what about fueling with intention?

Our food system is one of the largest drivers of climate change, biodiversity loss, freshwater depletion, and land degradation. So a global group of scientists and experts asked a powerful question: 

How can we eat in a way that supports human health and environmental sustainability at the same time?

The result: the Planetary Health Diet (PHD), developed by the EAT-Lancet Commission.

The PHD is not a restrictive “diet,” but a flexible science-backed framework designed to help people live longer, healthier lives — while reducing strain on the planet.

What Is the Planetary Health Diet?

Producing some foods requires significantly more planet resources than others.

For example:

• Red meat production uses far more land and water than most legumes or grains.
• Livestock farming contributes substantially to greenhouse gas emissions.
• Monocropping and heavy fertilizer use degrade soil health and biodiversity.

The EAT-Lancet scientists concluded that without shifting global eating patterns, we risk exceeding the planet’s environmental limits — which threatens food security and public health long-term.

The Win-Win: Performance Meets Sustainability

The best part? They found that the diet that’s best for the Earth is also best for your body. The PHD aligns perfectly with nutritional strategies proven to reduce the risk of cardiovascular disease, Type 2 diabetes, and obesity.

What do these eating guidelines look like?

The PHD recommends a plant-rich, flexible diet that includes:

• Vegetables and fruits – at least 5 portions a day
  • Whole grains – 3 to 4 portions a day
  • Legumes (beans, lentils, peas) – 1 portion a day
  • Nuts and seeds – 1 portion a day
  • Dairy (milk, yogurt, cheese) – one serving a day
  • Eggs – 3 to 4 a week
  • Poultry – 2 portions a week
  • Fish – 2 portions a week
  • Red meat – 1 portions a week

It’s not about eliminating food groups. It’s about rebalancing proportions.

Simple. Balanced. Sustainable.

It’s your turn

Small Shifts You Can Start This Week

You don’t need to overhaul your pantry overnight to make an impact. Try starting with these:

1. Swap one red meat meal this week for lentils or beans.
2. Add one extra serving of vegetables to dinner.
3. Replace refined grains (like white rice or regular pasta) with whole grains like quinoa or brown rice  in one meal per day.

Consistency beats perfection.

Call to Action

At Kinetics NJ, we train for strength, resilience, and longevity — and nutrition is part of that equation.

If you’d like guidance on aligning your nutrition with your performance goals, reply to this email or send us a text at 732-314-3086. Whether through Personal Training or Small Group Training, we help you build systems — not just workouts — that support a fit, energized, and sustainable life.

Train hard.
Recover well.
Eat with purpose. 🌱

Courtesy of Paulina Cocina (adapted by Maite)

This comforting corn-based stew is inspired by traditional South American flavors, blending fresh corn, tender squash, and melted cheese into a rich, spoonable dish. Naturally sweet, savory, and deeply satisfying, it’s perfect as a cozy main course or a hearty side served straight from the pot.

Ingredients

• 6 fresh corn, kernels removed
• 2 scallions (green onions), finely sliced
• 1 red bell pepper, finely diced
• 1 yellow onion, finely chopped
• 1 small squash (such as pumpkin or butternut), cooked and mashed
• Fresh herbs, to taste (such as basil, parsley, or oregano)
• 14 oz (300 g) fresh cheese, cut into cubes (mozzarella or any cheese that melts well)
• Salt, to taste
• Black pepper, to taste
• Ground nutmeg, to taste
• Olive oil
• Milk, as needed (optional)

Instructions

1. Grate the corn kernels or blend them in a food processor until smooth and creamy. Set aside.
2. Cook the squash until tender, then mash into a smooth purée. Reserve.
3. Heat the olive oil in a large pot over medium heat. Add the chopped onion and red bell pepper and cook until the onion becomes translucent.
4. Stir in the sliced scallions. Season with salt and pepper, reduce heat to low, and cook gently for a few minutes.
5. Add the blended corn to the pot and cook for about 5 minutes, stirring frequently.
6. Mix in the squash purée, salt, pepper, nutmeg, and fresh herbs to taste.
7. Continue cooking over low heat until the mixture thickens, about 10 minutes. If it becomes too thick, add a splash of milk to loosen it.
8. Remove from heat and gently fold in the cubed fresh cheese, stirring until it begins to melt.
9. Serve warm in small bowls, garnished with extra fresh herbs.

Nutrition facts per serving (1 cup, 245 g, 8.6 oz):

Calories 297 kcal, Fat 16.2 g, Saturated Fat 6.9 g, Carbohydrates 27.7 g, Dietary Fiber 4.4 g, Sugars 6.1 g, Protein 12.3 g, Sodium 355 mg, Calcium 255 mg, Iron 1.1 mg, Potassium 490 mg, Vitamin C 16.0 mg.

Ancient wisdom for modern health: Fermented food

What if I told you that one of the most powerful tools to boost our health isn’t new, trendy, or expensive—but something humans have been doing for thousands of years?

We often think of “bacteria” as something to avoid, but when it comes to fermentation, certain BACTERIA ARE OUR GREATEST ALLIES. Fermentation is one of the oldest food preservation methods known to humanity, and it’s making a big comeback—for good reason!

What is Fermentation, anyway?

Before refrigerators existed, fermentation was a way to keep food safe for longer. 

At its core, fermentation is a natural, controlled process where beneficial microorganisms (like certain bacteria and yeast) convert sugars into acids or alcohol, creating an environment where harmful microbes can’t thrive.

But fermentation does more than just preserve food—IT TRANSFORMS IT.

Fermentation enhances flavor and nutrition:

• It creates deeper, more complex flavors (think tangy yogurt, sourdough, kimchi, kefir).
• It can increase the availability of nutrients by breaking down compounds that reduce absorption.
• Some fermented foods naturally contain vitamins like B vitamins and vitamin K.
• It’s a link to our past and ancestors. Almost every culture on earth has a traditional fermented dish—from sauerkraut and kefir in Eastern Europe, kimchi in Korea, miso in Japan, yogurt across the Mediterranean or fermented corn, cassava, and grains in Latin America and Africa.

MUCH MORE THAN JUST GUT HEALTH

Our gut is home to trillions of microorganisms that play a key role in:

• Digestion
• Immune function
• Inflammation control
• Even mood and mental health

Fermented foods can support this ecosystem by providing LIVE BENEFICIAL BACTERIA and compounds that help existing microbes thrive. 

A DIVERSE MICROBIOTA aka microorganism is linked to better overall health—and fermented foods help build that diversity.

Fermented vs. Pickled: Not the same thing

These two often get confused, but they’re different: Fermented foods rely on natural bacteria to create acids over time. Whereas pickled foods are preserved by adding vinegar or acid directly—no live microorganisms required.

Pickles can be tasty, but they don’t necessarily provide the same health benefits as truly fermented foods.

Here’s Your Challenge

This week, try adding one fermented food per day:

A spoonful of sauerkraut with lunch.
Yogurt with breakfast
Swap your soda for a kombucha or kefir
Miso soup or kimchi with dinner
Start small—your gut will thank you.

Pro-challenge: try preparing your own Homemade Sauerkraut at home! 

Courtesy of Daring Gourmet

Ingredients

1 small green cabbage

1½ teaspoons salt

Directions

1- Shred the cabbage and place it in a bowl. Reserve 1 outer leaf.
2- Add salt and massage with clean hands until it releases liquid (about 5 minutes).
3- Pack tightly into a clean jar so the cabbage stays submerged in its own liquid. Press down with a wooden spoon or tamper to remove air bubbles and ensure the cabbage is fully submerged in its own liquid. If liquid is insufficient, add a brine made of 1 teaspoon salt dissolved in 1 cup water.
4- Place a reserved cabbage leaf and a weight on top to keep it submerged. This is critical to prevent mold growth.
5- Cover the jar with a cloth secured by a rubber band to allow gas to escape while preventing contamination.
6- Let the jar sit at room temperature (preferable in the dark).
Check daily and press down on the weight to keep the cabbage submerged.
Bubbles, foam, and white scum are normal signs of healthy fermentation.
7- After 3 days, begin tasting; fermentation is complete when the sauerkraut reaches your desired sourness. It may take up to 10 days or more for full flavor development.
8- Once fermented to taste, remove the weight and lid, then transfer the sauerkraut to a sealed container and refrigerate to halt fermentation.

Refrigerated sauerkraut can last for several months, often up to 6 months or longer, if stored in a sealed container.

Tip: A tablespoon with meals is enough to start—go slow and listen to your gut.

Eager for more? Look for more recipes in our coming Foodie Fitness newsletter every Friday for more inspiration!

Call to Action

We know nutrition can feel complicated, but it doesn’t have to be! If you want to learn more about how to pair your training with the right recovery foods, reply to this email or text us at 732-314-3086 and we’d be happy to get you started. Our team at Kinetics NJ is here to help you build a lifestyle that supports your goals—from the inside out.

What’s Coming Up At Kinetics

ADULT PROGRAMMING

• JAN. 26 – MAR. 15: FITNESS CHALLENGE: 50 DAYS KINETICS STRONG

• FEB. 7 – MAR. 14: VINYASA FLOW SERIES, *theme, LOVE YOUR SPINE, Saturdays 11:15-12:30PM

• FEB 8, 1:00-5:00 PM: Historical Exhibit, The Black Kentucky Derby 1875-1921. RSVP required, text 973-433-6169

• FEB 14, 3:00-5:00 PM Couples Vegan Cooking Class: Couples Who Cook. RSVP required, text 732-314-3086

KIDS PROGRAMMING

• JAN 2 – FEB 20, 1:00-3:00 PM: Cooking With The Vegan Spot: Vegan Cooking with Spanish Language Practice for Kids (ages 6-11)

• JAN 24 – FEB 28, 9:00-10:00 AM: Aerial Fit for Kids.

TO GET MORE INFORMATION ABOUT ANY UPCOMING PROGRAM, DO TEXT US AT 732-314-3086. WE LOOK FORWARD TO HEARING FROM YOU!

Courtesy of Kulinaria Recetas

These soft, delicate dumplings are made from cauliflower and come together without kneading or rolling. The mild flavor of the cauliflower pairs beautifully with a classic basil pesto, letting the vegetables and herbs shine. It’s an easy, comforting dish that feels special without being heavy.

Ingredients

For the dumplings

• 1 medium cauliflower (about 600 g), cut into florets
• 250 g all-purpose flour (or gluten free all-purpose mix)
• 1 large egg
• Salt and black pepper, to taste

For the fresh pesto sauce

• 1 bunch fresh basil
• A handful of pine nuts or walnuts
• 1–2 garlic cloves, to taste
• Grated cheese (Parmesan or similar), to taste
• Olive oil, as needed
• Salt and black pepper, to taste

Instructions

1. Heat a drizzle of olive oil in a large skillet over medium heat. Add the cauliflower florets and sauté for a few minutes until lightly golden. Add enough water to reach halfway up the cauliflower, cover, and cook over low heat until completely tender. Remove from heat and let cool slightly.
2. Transfer the cooked cauliflower to a food processor and blend until smooth. Add the egg, salt, and pepper, and pulse to combine. Gradually add the flour, mixing until you get a soft, slightly sticky dough.
3. Bring a large pot of salted water to a boil. Transfer the dough to a piping bag or a sturdy plastic bag with the corner cut off. Pipe short pieces of dough directly into the boiling water, cutting them with a spoon or knife.
4. Once the dumplings float to the surface, cook for another 30–60 seconds, then remove with a slotted spoon and set aside.
5. In a blender or food processor, combine the basil, nuts, garlic, and grated cheese. Blend while slowly adding olive oil until you reach a smooth consistency. Season with salt and pepper to taste.
6. Transfer the cauliflower dumplings into a skillet, toss them gently until slightly browned. Add the pesto sauce.
7. Serve and finish with extra grated cheese and a drizzle of olive oil if desired.

Nutrition facts per serving (1 plate, 250 g, 8.8 oz):
Calories 455 kcal, Fat 19.2 g, Saturated Fat 3.4 g, Carbohydrates 57.5 g, Dietary Fiber 5.2 g, Sugars 3.5 g, Protein 14.5 g, Sodium 455 mg, Calcium 142 mg, Iron 4.6 mg, Potassium 624 mg, Vitamin C 74.9 mg.

If you’ve ever tried to lose weight or improve your fitness, you’ve probably heard this before: “Cut the carbs.” Bread, pasta, potatoes—gone. But is that really the secret to getting fit?

Not quite.

Carbs have been unfairly blamed for weight gain and energy crashes for years. The truth? Carbohydrates are not the enemy. They’re actually our body’s preferred source of fuel—especially for your brain and your workouts at Kinetics NJ 😜. 

The real key isn’t eliminating carbs. It’s choosing the right ones and eating them at the right time.

Let’s Clear Up the Carb Confusion

Think of our bodies like a high-performance car.

• Protein builds and repairs muscle.
• Healthy fats support long-lasting energy and hormones.
• Carbs? They’re the fuel that gets you moving.

Carbohydrates power intense activity—lifting, sprinting, training hard. Cutting them out completely is like trying to drive on empty. We might lose some water weight at first, but we’ll soon feel tired, sluggish, and stuck in our progress.

While low-carb diets can be useful in specific situations, for most people, including healthy carbs leads to better energy, performance, and consistency.

Not All Carbs Are the Same

When people say “carbs are bad,” they’re usually talking about refined carbs—white bread, pastries, sugary drinks. These digest quickly, spike blood sugar, and leave you hungry again soon after.

Complex carbs, on the other hand—like, brown or wild rice, quinoa, sweet potatoes, fruits, and vegetables—contain fiber, vitamins, and minerals. They digest more slowly, keep you full longer, and provide steady energy throughout the day.

These are the carbs your body loves.

How to Use Carbs to Our Advantage

Timing matters.

• Earlier in the day & around workouts: This is when our body needs fuel most. Eating carbs before training helps us perform better, and pairing carbs with protein after our workout supports recovery.
• Lunch > Dinner: A carb-rich lunch can power you through your day. In the evening, when activity slows down, meals can lean more toward protein and vegetables.

Everyone is different, and our needs vary—but this is a great place to start.

The Bottom Line

Carbs don’t ruin results—poor choices and poor timing do. When we focus on whole-food carbs and fuel our bodies properly, we’ll feel stronger, more energized, and more confident in our training.

Ready to Stop Fearing Carbs?

It’s time to move past the fad diets and embrace a balanced approach that fuels our fitness goals. Focus on whole-food carbs, time them intelligently around our workouts, and watch our energy, performance, and muscle tone skyrocket.

Team Kinetics NJ is here to help! If YOU ARE READY to dial in your nutrition strategy to maximize your results, reach out to us by responding to this email and we will work together to help you GET THE MOST out of your training!

It’s Your Turn

Snap & Share Your Meal:

• Take a photo of your favorite carb-smart meal and share it with the Kinetics NJ community (social media or in the gym).
• Use the hashtag #CarbSmartChallenge and tag Kinetics NJ.
• Bonus points for creative plating, colorful meals, or pairing carbs with protein and veggies.

What’s Coming Up At Kinetics

ADULT PROGRAMMING

• JAN. 26 – MAR. 15: FITNESS CHALLENGE: 50 DAYS KINETICS STRONG

• FEB. 7 – MAR. 14: VINYASA FLOW SERIES, *theme, LOVE YOUR SPINE, Saturdays 11:15-12:30PM

• FEB 8, 1:00-5:00 PM: Historical Exhibit, The Black Kentucky Derby 1875-1921. RSVP required, text 973-433-6169

• FEB 14, 3:00-5:00 PM Couples Vegan Cooking Class: Couples Who Cook. RSVP required, text 732-314-3086

KIDS PROGRAMMING

• JAN 2 – FEB 20, 1:00-3:00 PM: Cooking With The Vegan Spot: Vegan Cooking with Spanish Language Practice for Kids (ages 6-11)

• JAN 24 – FEB 28, 9:00-10:00 AM: Aerial Fit for Kids.

TO GET MORE INFORMATION ABOUT ANY UPCOMING PROGRAM, DO TEXT US AT 732-314-3086. WE LOOK FORWARD TO HEARING FROM YOU!