Hummus....get your greens in?

Kale Chickpea Hummus

I made this in 8min this morning because I was out of my regular hummus from the store. Worked great and no preservatives or additives :-)

1 cup Canned Chick Peas
1 cup kale (remove stems)
1 clove garlic
1/2 lime (squeezed)
5-6 dashed Red Hot
1 tsp Italian Seasoning
1 tbsp Spicy Mustard (any kind)
Pepper to taste

- Rinse off chickpeas & remove kale stems
- place both into a small pot, add a little water to help steam the kale; pop the lid on and cook for 3-4min
- Now place all the ingredients into a food processor and process away.
- you may have to add a little more lime depending on consistency.

Now you are ready to use this as a topping on tuna, salads and or eggs. Also you can use this simply a side dish or as veggie dip....really anything goes just get creative.
PLUS.....Hey you just ate KALE!

Calories per serving
35.2 kcal per 2 tbsp serving
P = 2g
C = 5g
F = 0.8g

SUPER SNACK

BANANA-APPLE-ALMOND BUTTER ROMAINE WRAP

3 Large leaf Romaine Lettuce
2 tbsp Maranatha Almond butter
1 Banana
1/2 small apple
1/2 scoop of your favorite Protein Powder
1oz water (maybe depends on powder)
Add a couple dashed of cinnamon



"The Mix up"
- add a small amount of water to the almond butter, protein powder and cinnamon, now
mix these all together to make a paste.
- Now brush this paste onto the Romaine lettuce leafs
- slice apple into thin slices
"The wrap up"
- place the banana and apple slices onto the largest of the romaine lettuce leafs and wrap that one up.
Now wrap the other two leafs around either ends from the halfway point outward for some support and added greens.
You are ready to snack! Enjoy :-)
TIP = place the banana in the fridge to keep it cold, now warm-up the almond butter mixture
on the stove. Now make the wraps to have that hot cold feeling like a banana split :-)
340kcal
Protein = 21g
Carbs = 40g
Fats = 17g

Quinoa Burgers

Need a quick switch up on your regular complex carb?
I gave these quinoa burgers a try; purchased at Save On Foods.
When I told the clients at our gym that I ate quinoa burgers and that they were AWESOME.......
everyone thought I was kidding.....but really they were scrumptious, it is all what you put with it!

Here is what the box looked like for those that want to try.
Very easy to do, place in bowel with hot water, let sit, make 5-6 small burgers.
Then give them a quick fry with coconut oil in a pan and serve.
Make the patties small. The nutritional facts state one small burger (75g) has:
Protein = 12g
Carbs =  51g with 7grams of great fiber.
Fat = 5g
Go smaller is size to get less carbs or simply break the burger in half and get 6g pro / 25.5g cho / 2.5g fat
There was not enough protein for this guy so I added two eggs. Plus I wanted more of a burger feel to the quinoa so I added a couple slices of tomato and onions. I topped this with salt and pepper and a side pickle.

No need for the bun people, there are enough carbs to go around.
What I loved the most about this burger was the yolks breaking all over. It helped with the quinoa sticking together when you clean your plate.
Check them out below.
Hidden from picture = pickle, onions, slice tomato :-) under the eggs

I ate the other burgers in the following few days.
They kept well in the fridge.
I had great workouts on those days, big energy. On those training days
about 90 min prior to lifting I ate this: I mixed my 6oz flank steak,
1 quinoa burger, 4oz broccoli and a few dabs of hot sauce and soya sauce for sodium and flavor.
Again the quinoa went down well.
I will for sure try these again. I think I will also try to make these on my own by mixing the quinoa with amaranth flour.
Food is great! Food is fuel!

Breakfast broccoli egg squares

I made these little darlings the other day for Katrina and myself.
Katrina was only supposed to eat one.....yeah she stole my last one and ate two, so I know they were yummy! I can distinctly remember her evil laugh when I caught her ;-)
Her training went well the next day with some proper fuel :-)
Next time I will make way more :-) 


Breakfast broccoli egg squares
1 egg
6.3oz egg whites
1 cup quick oats (make your own, chop up regular oats)
2.5oz chopped broccoli
1 tbsp Hummus
1 tsp coconut oil
Add a pinch of salt, pepper & Italian seasoningTop with red hot for some extra flavor.


- Mix everything in a bowel, empty into baking tin sprayed with Pam first.
- Bake 20-30min at 350-400.
For the lads
1ser: p 37, cho 61, f 16 / 536 cal For the ladies
2ser: p18.5, cho 30.5, f 8 / 228 cal

TIP: add some onion, tomato for a little more love
TIP: cheat meal = add some cheese to this bad girl, but take out the coconut oil to keep fat content down.

Spinach Egg Squares

Spinach Egg Squares

Prep Time: 8 minutes

Cooking Time: 20-30minutes                          

1/3 cup Quaker Quick Oats (or blend up regular oats)

1/2 cup Egg whites

1/2 cup smooth low-fat cottage cheese

1 ½ cup frozen spinach, chopped, thawed and squeezed dry

½ tsp     lemon pepper                  

¼ tsp     hot pepper sauce

Add salt and pepper to taste                                    

1. Spray a square casserole dish with cooking spray.

2. Mix up all ingredients together: oats, eggs, cottage cheese, spinach, lemon pepper and hot pepper sauce.

3. Pour into dish.

5. Bake in a 350⁰F (180⁰C) oven for 20 to 30 minutes or until a knife inserted near the centre comes out clean.

7. Let stand for about 5 minutes before serving

Makes Two servings =  Calories: 448 each
Protein: 45g
Carbohydrates: 55 g
Fat: 9 g

*Cut this in half for one serving 224cal / pro 22.5g / carbs 27.5g / fat 4.5g

Thinking about getting fit, but do not have any idea of where to start?
At Action Conditioning we help guide your fitness needs; let us help J
Here is a mini at home fit test to see where you are at. Please try this at home:
Step 1 = Warm-up well by doing a 5min brisk walk, and practicing the exercises below doing 3-4 reps each.
Step 2 = Give yourself about 90sec rest between exercises.
Start:
1st if the 5min walk killed you, then get your butt to AC for some help J
2^nd if the walk and warm up reps is all you had in the tank, call 403-381-1313; book your free consult J
3^rd Break out the video camera and video your form/technique during mini fit test
Mini Fit Test:
- 10 Spot On form push-ups from feet that you can be proud to demo in a high school gym J
(What to look for in video = if you have butt sag, head poke, nose poke, hands are past your head and not under shoulders, feet and legs jammed together, shoulder blades not tracking, one arm does more work than the other, only going partially down)
- 30sec Super Front Plank Hold on elbows “think someone could eat their breakfast off my back” J
Place your feet on some sort of riser or step so that your body is in a flat line when you go into plank.
(What to look for in video = butt sag, feet and legs jammed together,  shoulder blades touching, head is hanging out of neutral alignment)
- A Positive score on Sit and Reach  = aka fingers hover over and past toes; held for 3 sec
“think, if I cannot touch my toes now, sign me up for low back physiotherapy when I am older”
(what to look for in video = really look and feel your starting posture “are you sitting tall or is your back hunched over with straight legs even before you start the test, knees bending to help reach,  you pulled on your toes to help get past, you tried the test three times to get a positive score, you could not hold for 3 sec with fingers in the air, burning sensation in calves, pinch in low back)
* We would love to help you out this year with your fitness goals via our AWESOME Gym, or online training. Please contact us info@actionconditioning.ca or 403-381-1313.

• Reason #7 Why Lifting Ladies and Action 90 programs work so well for women and men who want to shed body fat & improve their lifestyles.
  - WE TEACH POSITIVE TRACKING OF YOUR MEASUREMENTS :-)
  - A wise man once told me “those who track, stay on track!”
  - So many people go by the scale and only the scale when starting a new fitness program, when there are way more positive measurements to help guide and track progress.
  I hear about so many people who start a fitness kick who jump on the scale after two workouts thinking they will see this miracle weight loss “isn’t going to happen”.
  - Weight loss takes time, as it took time to put the weight on. Additionally, losing weight fast, will only come back to haunt you as your body will just throw it back on due to severe hormonal breakdown.
  - In our AC programs we help individuals set successful goals in private consultations.
  - We teach how to measure specific body parts and sites to help track inches lost and why!
  - In tracking inches lost, you can see and feel many benefits like:
  - Insulin control
  - Carbohydrate usage
  - hormonal balance
  - “ The Shorts Hike” = Yes the best functional measurement we all see in class is the infamous “Shorts Hike” = my clients are constantly pulling their shorts and pants up during their workouts because they keep falling off! NOW THAT IS TRACKING IN A POSITIVE WAY J
  Here are a few tracking measures we do at AC
  - Body caliper hormonal testing (booked appointment, private)
  - Specific body part girth measurements (waist, hips, arms, ect)
  - Athletic performance measurements (strength, endurance, power, speed, flexibility, ect)
  - Metabolic type testing (what foods work for you and your metabolic type)
  - Nutrition Prescription: food journalling (do you really know how much you are eating?)
  In the end we like to see Positive changes in all areas; we want you to stay in the driver’s seat, so you LEARN how to keep moving forward.
  We also want to show you that positive measurements are great, but one can also see a positive in a negative measurement. Example; you gained 1 inch on your waist. Now you need to turn into your own Sherlock Holmes, look back into your food journals, did you over or under eat? Were you doing all the cardio and did you hit all the workouts? When you find the setback, it will have a lesser chance to turn into a habit and that is positive information!