Let's Go Greek!

If you're a yogurt lover, you may want to consider the Greek variety. With its many health benefits, its popularity continues to grow. For starters it is much higher in protein than regular yogurt, making you feel fuller and satisfied longer. Regular yogurt typically contains about 5 to 10 grams of protein per 175 gram serving, while Greek has somewhere around 18-22 grams for the same amount. It's also a good choice for diabetics and for those trying to keep their blood sugar levels under control. Depending on the brand it typically has less than half the carbohydrates. Its texture is much thicker and creamier, which many people find appealing for making dips or sauces. It also contains about half the amount of sodium.

On the whole, it's definitely the healthier choice. I picked up a couple tubs recently at Costco for under $6. Try it for breakfast with your favourite berries and nuts for added flavour and antioxidant power.

A Family Favourite!

Thanks to Karen M. for sharing this quick and healthy meatball recipe that her family loves. She found this on Gina's Weight Watcher Recipe blog... check it out for other great recipes. Can't wait to give it a try.

Asian Turkey Meatballs With Lime Sesame Dipping Sauce

Gina's Weight Watcher Recipes (www.skinnytaste.com)

Servings: 4 • Size: 3 meatballs • Calories: 229 • Points: 4.75 pts

1/4 cup panko crumbs

1-1/4 lbs 93% lean ground turkey

1 egg

1 tbsp ginger, minced

1 clove garlic, minced

1/2 tsp salt

1/4 cup chopped fresh cilantro

3 scallions, chopped

1 tbsp low sodium soy sauce

2 tsp sesame oil

Dipping Sauce

4 tbsp low sodium soy sauce

2 tsp sesame oil

2 tbsp fresh lime juice

2 tbsp water

1 chopped fresh scallion

Preheat oven to 500°F.

Mix ground turkey, panko, egg, salt, scallions, cilantro, 1 tbsp soy sauce, and 2 tsp oil and mix with your hands until combined well. Shape 1/4 cup meat mixture into a ball and transfer to a baking dish. Repeat with remaining mixture. Bake until cooked through, about 15 minutes.

For the dipping sauce mix together lime juice, water, soy sauce, and remaining 2 teaspoons of oil in a bowl. Add scallions.

Transfer meatballs to a serving dish. Stir sauce, then drizzle meatballs with 1 tablespoon sauce.

Serve meatballs with remaining sauce. Chances are you won't use all the dipping sauce.

Makes 12 meatballs.

The Ultimate Power Breakfast

Thanks to Carey at McCallum Printing (an ultra-athlete if I've ever met one), I just got my hands on a simple breakfast recipe with 8 power foods that will not only fill you up for hours but will give you the energy you need for your next intense workout session. It's also delicious!

The Ultimate Power Breakfast

(Men's Fitness - Abs Training Guide)

What you need:

1 egg

1 cup of 1 percent milk

3/4 cup of plain instant oatmeal

1/2 cup mixed berries

1 tbsp chopped pecans or almonds

1 tsp vanilla whey-protein powder

1 tsp ground flaxseed

1/2 banana sliced

1 tbsp plain yogurt

How to Make it:

Whisk everything together but the banana and yogurt in a microwavable bowl. Microwave for 2 minutes or until set. Let cool for a minute or two. Top with banana and yogurt. Makes 1 serving...share it with a friend or make a half recipe for a lighter meal.

PER SERVING: 570 calories, 29 g protein, 80 g carbohydrates (11 g fiber), 18 g fat, 200 mg sodium

I'd love to know your favourite healthy meal or snack ideas. Please e-mail me or post them in the comments section below.

carrie@rocksolidfitness.ca

Tabata Training - The Ultimate in Fat Burning!

The popularity of Tabata training is on the rise and for good reason. Tabata Training was developed by Izumi Tabata at the National Institute of Fitness and Sports in Tokyo, Japan. It's a high intensity form of interval training that is extremely efficient and effective for weight loss. With traditional aerobic exercise programs you burn calories while you workout but there is very little after burn. With a very short tabata workout, studies show your body will continue to burn calories for up to 2 days later. You got it, you're burning that stubborn fat long after you complete your workout.

A typical tabata exercise lasts for 4 minutes. First pick an exercise that uses your entire body or at least some of your major muscle groups. Good examples are burpees, jump squats, sprints or even push-ups. You complete 8 sets of the same exercise. With each set you go for 20 seconds as hard as you can and then recover for 10 seconds.

I must warn you this type of workout is intense, so depending on where you're at it's something you may need to build up to. Perhaps try only 6 sets to start adding in one or two tabatas into your regular workout routine.

Give it a try and remember to let me know what you think!

Core Training is Critical for Good Health!

Training your core is one of the most important things you can do for your body! I'm talking about simply strengthening the muscles in your abdominals and lower back. These are the muscles that provide stability for your entire body. With the amount of sitting we do everyday, so many of us have weak cores and pay dearly for it.

In a relatively short amount of time, you will see significant benefits. A strong core will improve your posture, reduce your probability of injury, alleviate back pain, increase your overall power and functionality, as well as define your mid-section.

A great place to start is to make a conscious effort to "engage" your core muscles while you watch television, read a book or drive to work. Not by sucking in your gut, but by contracting your abdominals by pulling your belly button into your spine. It's also good to do exercises a few times a week that target your abdominals and lower back specifically. Some of my faves include the plank, bicycle, superman and bird dog.