Optimum Bodies Blog

We’ve all had times when we wish we could quickly lose a few pounds, for an upcoming wedding, special night out, beach vacation…

If you really clean up your diet you will be amazed at the results you can achieve in only a couple short weeks. I’ll follow the sample meal plan below for a couple of weeks, train 3 to 4 times per week and really notice a difference at the end of two weeks. This is not meant for long term, just a few weeks at a time.

• 6 a.m.  1/2 cup scrambled egg whites, 1/2 cup large flake oats with cinnamon
• 9 a.m.  1 scoop whey isolate protein made with water, 1 apple (post work-out)
• 12 p.m. 1 inch slice turkey meatloaf, 1 cup steamed brussel sprouts
• 3 p.m. 1/2 cup plain unsweetened low fat yogurt with 1/2 cup berries (I use frozen), 1 tbls ground flaxseed, 2 tbls slivered almonds
• 6 p.m. 5 oz baked chicken breast or poached white fish with 2 cups spinach salad, a splash of lemon juice, 1 cup steamed green beans
• 9 p.m. 1/2 cup egg white omlette with spinach, 1/4 avocado

Be sure not to add any sauces, salt, sugar or syrups to any of your meals.  Drink plenty of water.  There’s no room for any grande caramel latte’s here!

Optimum Bodies Personal Training & Wellness Studio
619 Kingston Road West, Ajax ON
905-231-2234
www.optimumbodies.ca

This recipe is based on one I found in the March 2011 issue of Runner’s World. It originally called for halibut, however I used cod.

Ingredients:

• 4 – 4 to 5 oz fresh cod fillets
• 3 1/2 cups vegetable broth
• juice from two lemons
• 1 tbls peppercorns
• 4 sprigs fresh thyme

Salsa:

• 1 jalepeno, diced
• 2 kiwi fruit, peeled and diced
• 1 tbls fresh cilantro, chopped
• 2 tbls fresh lime juice

Bring the chicken broth, juice fron two lemons, peppercorns and thyme to a boil. Reduce heat to low, add cod fillets, and let sit for approximately 10 minutes. Fish will be done when opaque. Cod is very flaky, so you may want to use a slotted spoon to remove the fillets.

While the fish is cooking, mix together salsa ingredients.

Do you have a clean recipe you want to share? Send it to us at recipes@optimumbodies.com

Optimum Bodies Personal Training & Wellness Studio
619 Kingston Road West, Ajax ON
905-231-2234
www.optimumbodies.ca

From: wholefoodsmarket.com

Ingredients:

• 1 pound lean ground beef
• 3/4 cup cooked quinoa
• 1/4 cup finely chopped onions
• 1/4 cup grated carrots
• 1/4 cup grated zucchini
• 2 tablespoons ketchup
• 1 tablespoon chopped garlic
• 1 tablespoon soy sauce
• 1/2 teaspoon pepper
• 1/2 teaspoon salt
• 1/4 teaspoon dried oregano
• 1/4 teaspoon dried thyme
• 1 egg

Preheat oven to 500°F. Line a large baking sheet with parchment paper then grease with cooking spray; set aside.

In a large bowl, mix together beef, quinoa, onions, carrots, zucchini, ketchup, garlic, soy sauce, pepper, salt, oregano, thyme and egg until well combined. Shape beef mixture into 16 balls and transfer to prepared baking sheet. Roast until cooked through and golden brown, 12 to 15 minutes. Serve hot.

(Note: To cook quinoa, bring 1 cup water to a boil in a small pot. Pour in ½ cup quinoa, cover and simmer until water is absorbed, 10 to 12 minutes. Set aside off of the heat for 10 minutes then fluff with a fork. Makes about 1 1/2 cups.)

Do you have a clean recipe you want to share? Send it to us at recipes@optimumbodies.com.

Optimum Bodies Personal Training & Wellness Studio
619 Kingston Road West, Ajax ON
905-231-2234
www.optimumbodies.ca

From: Eat Clean Diet Cookbook

Ingredients:

• 2 tbls olive oil
• 2 vidalia onions, chopped
• 1/2 cup celery, chopped
• sea salt and freshly ground pepper
• 6 cups baby spinach, washed
• 6 cups fresh arugula, washed
• 1 tsp water
• 1 cup basil leaves
• 1/4 cup minced cilantro
• 3 egg whites and one whole egg
• 1 tbls tomato paste
• 3/4 cup chicken stock
• 2 1/2 lbs ground turkey (I use 2 lbs)
• 3/4 cup oat bran
• 1/4 cup ground flaxseed
• cooking spray

Preheat oven to 375 degrees.  Heat olive oil in a non stick pan and cook onions and celery until they are soft.  Season with salt and pepper and set aside. 

Add baby spinach and arugula leaves to pan with 1 tsp of water.  Cook until the greens are wilted. Remove from heat and let cool.  Add basil and cilantro to wilted greens and mix well. 

In a large bowl add egg whites and whole egg, tomato paste and stock.  Mix well.  Add ground turkey, oat bran and flaxseed along with cooked onions and celery.  Mix together with clean (jewelry free!) hands. In a 9″ glass loaf dish coated with cooking spray, place half of the turkey mixture.  Srpead evenly.  Add wilted greens to pan.  Add remaining turkey mixture  and smooth out the top. 

Bake on center rack of oven for 1 1/2 hours or until 160 degrees F.  Remove from oven and let cool.  Remove from pan and slice into 1 inch slices with a sharp serrated knive.  Serve immediately and freeze leftovers for lunches.

Do you have a clean recipe you want to share? Send it to us at recipes@optimumbodies.com.

Optimum Bodies Personal Training & Wellness Studio
619 Kingston Road West, Ajax ON
905-231-2234
www.optimumbodies.ca

Ingredients:

• 1 lb ground chicken
• 1 pack of low sodium taco seasoning
• 1/2 can black beans, rinsed
• 8 cups fresh baby spinach
• 1/3 cup chopped red onion
• 1 avocado sliced
• 4 tbls low fat plain yogurt
• 2 sprouted corn tortillias
• lime juice
• salt & pepper

Dressing:

• 4 tbls olive oil
• 2 tbls cider vinegar

Brown chicken in skillet, drain and return to skillet.  Add taco seasoning and ~ 1/4 cup water.

Preheat oven to 300 degrees. Cut corn tortillias into small triangles.  Arrange on a baking sheet.  Spray lightly with olive oil, drizzle with lime juice and sprinkle with salt and pepper. Bake in oven until crispy (about 10 minutes).

Meanwhile, prepare dressing and toss with salad ingredients in a large bowl: Spinach, beans, onions and avocado.

Divide salad among four plates, top with 1/4 of chicken, 1 tbls yogurt and corn chips.

Do you have a clean recipe you want to share? Send it to us at recipes@optimumbodies.com.

Optimum Bodies Personal Training & Wellness Studio
619 Kingston Road West, Ajax ON
905-231-2234
www.optimumbodies.ca

This is an amazing recipe I got from Jamie Eason’s facebook fan page.  I added some oat bran to help keep them together a bit better.  Also adds a bit of fiber, which most of us aren’t getting enough of!

• 2 packs lean ground turkey (about 2 pounds)
• 4 zucchini (shredded)
• 1/2 cup oat bran
• 1/2 tsp sea salt
• 1 tsp garlic powder
• 2 tsp onion powder
• 2 tsp dried basil
• 1 tsp oregano
• 1 tsp black pepper

Position top rack about 6″ from top of oven, and set broiler to 375 degrees. Mix all ingredients together, form into patties (makes approximately 15).  Broil for about 12-15 minutes per side.

Do you have a clean recipe you want to share? Send it to us at recipes@optimumbodies.com.

Optimum Bodies Personal Training & Wellness Studio
619 Kingston Road West, Ajax ON
905-231-2234
www.optimumbodies.ca

This one is based on a recipe I found online, I added some extra protein and changed the flour, so it’s not quite so dense.  There’s very little fat and basically no sugar in here.  Tastes amazing!  Let us know what you think!

Preheat oven to 375 degrees, and prepare a 5″ x 9″ glass baking dish with non-stick spray.

In a large bowl, mix together the dry ingredients:

• 3/4 cup oat flour
• 3/4 cup spelt flour
• 1/2 cup splenda
• 3 scoops vanilla whey isolate protein powder
• 1 tbls baking powder
• 1 tsp salt

In a medium bowl, mix together the wet ingredients:

• 1 cup unsweetened vanilla almond milk (I use almond breeze)
• 30 ml liquid egg whites
• 100 ml unsweetened applesauce

Topping:

• 1/3 cup splenda
• 2 tsp cinnamon

Mix the wet ingredients into the dry in the large bowl.  Pour half of the batter into the baking dish.  Sprinkle with half of the topping.  Pour remaining batter into dish, and top with remaining topping mixture.  Use a knive to swirl the topping in.  Try not to leave too much powder on top.  Bake for 45 to 50 minutes.  Allow to cool.  Makes approximately 10 servings.

Do you have a clean recipe you want to share? Send it to us at recipes@optimumbodies.com.

Optimum Bodies Personal Training & Wellness Studio
619 Kingston Road West, Ajax ON
905-231-2234
www.optimumbodies.ca

Have you ever heard the saying fail to plan, and you plan to fail?  This can be very true when it comes to sticking to a clean eating plan.  When was the last time you went to work, or school and didn’t pack a healthy lunch or snacks? What did you do when you got hungry?  Common answers include grabbing something from the vending machine, cafeteria, grabbing something at a restaurant or simply not eating.  If you are eating clean, you are probably eating every 2 1/2 to 3 hours.  The best way to stay on track is to make sure you  prepare your meals in advance and pack a cooler EVERY DAY.  This week my local supermarket had ground turkey and chicken on a buy 1 get 1 free sale, so I bought 12 pounds and made meatloaf, meatballs, chili and turkey muffins. They are all packed in individual servings in freezer bags.  The night before, just take out the next days meals, throw some fresh or frozen fruit and veggies, fat free yogurt or cottage cheese in some tupperware, count out 15 or so almonds, and you’ve got your days food all set to go. I find this makes eating clean easy and convenient.

Optimum Bodies Personal Training & Wellness Studio
619 Kingston Road West, Ajax ON
905-231-2234
www.optimumbodies.ca

Tired of your current leg workout? Give this one a try:

4 x Tri-set – “Hellified Lunges”

• 12 Double Walking Lunges
• 12 Walking Lunges
• 12 Squats

Perform all three exercises in a row, with no rest.  Ideally, you will use the same weight for each exercise so there is no downtime. I used a 45 lb olympic bar with no additionall weight.  Rest 90 – 120 seconds between sets.  Perform up to 4 sets.

4 x 12 Sumo squat – hold the barbell in front of you, hands inside your thighs.  Using a wide stance, toes pointed out. Keep your chest and head up as you perform this exercise.

4 x 12 Stiff legged deadlift

4 x Superset:

• 12 Seated calf raise
• 12 Standing calf raise

Optimum Bodies Personal Training & Wellness Studio
619 Kingston Road West, Ajax ON
905-231-2234
www.optimumbodies.ca

I found this recipe on bodybuilding.com and made a couple tweaks.  Definitely on the spicy side.  These are good to have on hand when you need a quick snack, although they don’t last more than a day or two with my husband around!

• 1  tsp. ground cumin
• 1/2 tsp. dried thyme, crushed
• 2 tsp. dry yellow mustard
• 2 tsp. black pepper
• 2 tsp.  chipotle  chili powder
• 1 tsp. salt
• 1 cup quick cooking oats
• 2 cloves garlic, minced
• 1 small onion, finely chopped
• 2 carrots, grated
• 3 tbls egg whites
• 2 lbs. ground chicken or turkey

Preheat oven to 350 degrees.  In a large bowl, mix together all spices, onion, carrot and oatmeal.  Prepare 2 muffin tins with non stick spray and muffin liners (I’ve tried with and without – clean up is much easier if you use the liners!) Add the egg whites and turkey and mix together with your hands.  Form into balls slightly larger than a golf ball. Bake for approximately 45 minutes.

Makes approximately 20 “muffins”

Do you have a clean recipe you want to share? Send it to us at recipes@optimumbodies.com.

Optimum Bodies Personal Training & Wellness Studio
619 Kingston Road West, Ajax ON
905-231-2234
www.optimumbodies.ca