Channelislandsfitness

Watermelon Feta Salad

2010-07-01T16:46:00.000-07:00

When I see watermelon in the markets, I know summer is here! Summers often were spent having seed spitting contests as watermelon juice would dribble down our chins, then racing off to our next adventure. Now I am a tad more polished when I eat watermelon. I have discovered watermelon as a salad. Nothing beats a crispy fresh slice of watermelon on a hot day though and I can still be found having seed spitting contests at times!

My parents came to visit for the weekend to celebrate birthdays, Father's Day and my mom's retirement! Very exciting!!!! One of the trickiest things for us as a family is pleasing all of our palettes. Saturday Jason and I BBQ'd a tri tip, fresh veggies, and I made a watermelon salad with mint, feta and citrus juice. At first I could tell my parents were slightly hesitant at the combination of ingredients; especially my dad who prefers steak, potatoes and corn. Throughout dinner I glanced over at their plates and noticed that everything was being enjoyed!

A few days after returning home, my mom calls asking for the recipe for the watermelon salad since they would be entertaining this upcoming weekend. Success! For our family this recipe can be enjoyed by all and will be incorporated in many more gatherings. Not only did it satisfy all of our taste buds, but it's really simple to make. Nothing beats a crispy fresh slice of watermelon on a hot day though and I can still be found having seed spitting contests from time to time.

Watermelon Mint Feta Salad

1 watermelon (small)

Juice from one lime and one orange

1/4 cup of feta

1/2 cup of mint

Feel free to change the ratios depending on personal preference.

Enjoy!

Strength Training Classes!

2010-06-24T16:43:00.000-07:00

I am excited to announce that Lydia, a fellow trainer, and I are teaching strength training classes Monday and Wednesday starting at 6pm at SB Training!! Come join this fun class as we power through cardio, weights, and unwind with some stretching. It will ease the stress from the day and leave you feeling sweaty but refreshed! Monday is a ladies class and Wednesday is open to all. In addition to these classes there are options for T/TH at 6pm or W/F at 6am.

Please send me an email at rochelle@channelislandsfitness.com if you plan on attending.

Looking forward to seeing you in class!

Cooking Without Salt

2010-05-25T15:20:00.000-07:00

Here are a few healthy alternatives to cooking without salt which can enhance the flavor of a meal.

Herbs and spices are wonderful additions to sauces, soups, and many dishes. Herbs can be used either fresh or dried, but are best if crushed to release their oils. Spices such as cinnamon, cumin, nutmeg and ginger are wonderful on roasted veggies, meats and seafood. Cinnamon is a great addition to coffee and will cut down those pesky sugar cravings!

Lime and Lemon juices mixed with various vinegars offer a healthy salad dressing or marinade compared to their bottled counterparts. Using the zest of citrus also adds a little zip to your dishes.

Member of Team Betty Belts and a feature in DEEP Magazine!

2010-05-07T13:19:00.000-07:00

April and May have been bustling along! I honored to announce that I recently joined the Betty Belts Team, I am featured in DEEP Magazine and paddle board racing season begun!

I had the opportunity of meeting Donna, owner of Betty Belts, years ago where I learned a valuable lesson in recycling all the packaging material from gifts or purchased items sent to me. Until that afternoon I had not realized that I could reuse all those boxes and puffy mailing supplies. Now I have a little stock for when I mail packages to friends and family.

Betty Belts is an ocean inspired accessories company focusing on ethically handmade belts, jewelry and accessories. I am honored to wear the beautiful jewels of Betty Belts!

Nicole, from DEEP Magazine, and I chatted over a latte, one of my favorite things to do, for a feature in the May issue of DEEP Magazine. I am a novice at doing media interviews, but Nicole's warm smile and bubbly personality put me immediately at ease as I began to share with her my athletic interests and my career as a personal trainer. Enjoy the read!

Lunch or dinner in a snap!

2010-05-05T13:12:00.000-07:00

Quite often when I suggest trying a recipe for a meal instead of takeout I am meet with opposition. Take out seems like such an easy option to many after a long day but quick, easy and delicious recipes do exist. Today I tried a Mediterranean Wrap from Eating Well Magazine.

The combination of mint, cucumber, tomatoes, chicken and couscous wrapped in a tortilla sounded amazing! Fresh, filling and full of colorful fruits. The trick to making this a super fast meal is to have chicken cooked from another meal, and the couscous prepared in advance. I opted for quinoa instead of couscous due to the higher protein content. As I started to prepare the "juice" of the flavor I realized there are many possibilities in this simple meal. I could add carrots, sesame seeds or feta cheese.

I loved this recipe and will be incorporating into my summer recipes! Keep me posted on your suggestions to enhance this delicious recipe!

1/2 cup water
1/3 cup couscous, preferably whole-wheat
1 cup chopped fresh parsley
1/2 cup chopped fresh mint
1/4 cup lemon juice
3 tablespoons extra-virgin olive oil
2 teaspoons minced garlic
1/4 teaspoon salt, divided
1/4 teaspoon freshly ground pepper
1 pound chicken tenders
1 medium tomato, chopped
1 cup chopped cucumber
4 10-inch spinach or sun-dried tomato wraps or tortillas

1.Bring water to a boil in a small saucepan. Stir in couscous and remove from the heat. Cover and let stand for 5 minutes. Fluff with a fork. Set aside.
2.Meanwhile, combine parsley, mint, lemon juice, oil, garlic, 1/8 teaspoon salt and pepper in a small bowl.
3.Toss chicken tenders in a medium bowl with 1 tablespoon of the parsley mixture and the remaining 1/8 teaspoon salt. Place the tenders in a large nonstick skillet and cook over medium heat until cooked though, 3 to 5 minutes per side. Transfer to a clean cutting board. Cut into bite-size pieces when cool enough to handle.
4.Stir the remaining parsley mixture into the couscous along with tomato and cucumber.
5.To assemble wraps, spread about 3/4 cup of the couscous mixture onto each wrap. Divide the chicken among the wraps. Roll the wraps up like a burrito, tucking in the sides to hold the ingredients in. Serve cut in half.

Per serving: 479 calories; 17 g fat (3 g sat, 11 g mono); 67 mg cholesterol; 49 g carbohydrates; 0 g added sugars; 34 g protein; 5 g fiber; 653 mg sodium; 382 mg potassium.

Nutrition Bonus: Vitamin C (57% daily value), Folate & Vitamin A (40% dv), Iron (32% dv).

3 Carbohydrate Serving

Exchanges: 3 starch, 4 lean meat, 2 fat

Post Exercise Nutrition Suggestions by Live Stong

2010-04-16T17:27:00.000-07:00

How to properly recover from a workout is equally as important as preparing for a workout. I stumbled upon this article written by the Live Strong Team that clearly explains the hows and why's to proper nutrition post exercise.

Central to the postworkout meal is the timing of consumption. Immediately following exercise, blood flow is still increased to working muscle. The goal is to supply the body immediate sources of protein and carbohydrates to begin the anabolic (repair and rebuild) and glycogen storage (refueling) phases. Exercise has a catabolic effect (breaking down) on muscle tissue. Protein is needed to switch from a catabolic state to an anabolic one. Carbs are essential to muscle recovery by replenishing glycogen stores in muscle tissue and speeding up preparation for the next bout of activity.

Protein
Whey protein serves as the best source of amino acids for tissue repair postworkout. Whey has a 100 percent bioavailability. In other words, 100 percent of what is consumed is used. Compare that to whole-food options such as egg whites (88 percent), fish (83 percent) or chicken (79 percent), and it is easy to see why it is preferred. Furthermore, and more importantly, whey protein is digested faster than any other protein source. The goal is to maximize nutrient uptake while blood flow is enhanced.

Carbohydrates
Watermelon, bananas, raisins and potatoes are carbs that should be consumed postexercise. These foods are relatively moderate to high on the glycemic index. Their rapid digestion and absorption make them optimal for uptake into recently worked muscle tissue for the replenishing of muscle glycogen. However, they do offer nutrients the body needs, as well. After working out is the only time where it is recommended to avoid fiber, since it tends to slow down digestion, which is counterproductive to postworkout refueling.

Liquids
Water, sports drinks and 100 percent natural juices are all viable considerations for postexercise drinks. Water is essential to reinstitute the body's water balance. This can also be achieved by consuming fortified sports drinks that will not only add water back to the body but also supply carbohydrates and the electrolytes (sodium, potassium) lost during sweating. Carbs in sports drinks are proportioned to avoid overconsumption, which could lead to a delay in gastric emptying and fluid absorption.

Moroccan Oil

2010-04-05T12:00:00.000-07:00

Ever wonder how all the hollywood red carpet strutters have hair with this amazing shine? For years I assumed the only way to such stunning hair would be to have a hairstylist for the event. But now I too can walk around town with head turning shining hair with the my little beauty secret of Moroccan Oil. Just a little drop in my palm, then I apply to my hair when it's still damp and poof, I have beautiful hair once it's dried! Amazing! The ease of the application really is the selling point for me! If you happen to pick some up let me know if you like it. Or if it works on certain hair types better than others. Happy strutting with a stunning hair flip!

Blueberry Feta Pasta

2010-03-30T14:55:00.000-07:00

With the past few beautiful days teasing Santa Barbara with summer weather, I cooked up one of our favorite dishes of the summer season. Blueberry Feta Pasta! At first you maybe put off by the unique combination as I was, but I realized that it actually included everything that I enjoyed eating.

Over the years I have learned a few tricks to it. Such as, non fat feta doesn't melt into the lime juice to create the sauce, but the flavor will not be lost. Either cheese works but the texture changes. I have used white onion, lemon juice and not measured things specially but the pasta alwasy is tasty! This dish also accompanies my husband on boating trips since it's filling and tasty with little mess. Every time I cook the dish it's a hit and requested as the days start to war

From eatingwell.com

1 pound boneless, skinless chicken breast, trimmed of fat
8 ounces whole-wheat fusilli or radiatore
3 tablespoons extra-virgin olive oil
1 large shallot, thinly sliced
1/3 cup reduced-sodium chicken broth
1/3 cup crumbled feta cheese
3 tablespoons lime juice
1 cup fresh blueberries
1 tablespoon chopped fresh thyme
1 teaspoon freshly grated lime zest
1/4 teaspoon salt

1.Place chicken in a skillet or saucepan and add enough water to cover; bring to a boil. Cover, reduce heat to low and simmer gently until cooked through and no longer pink in the middle, 10 to 12 minutes. Transfer the chicken to a cutting board to cool. Shred into bite-size strips.
2.Bring a large pot of water to a boil. Cook pasta until just tender, about 9 minutes or according to package directions. Drain. Place in a large bowl.
3.Meanwhile, place oil and shallot in a small skillet and cook over medium-low heat, stirring occasionally, until softened and just beginning to brown, 2 to 5 minutes. Add broth, feta and lime juice and cook, stirring occasionally, until the feta begins to melt, 1 to 2 minutes.
4.Add the chicken to the bowl with the pasta. Add the dressing, blueberries, thyme, lime zest and salt and toss until combined.

Nutrition
Per serving: 315 calories; 11 g fat (3 g sat, 6 g mono); 49 mg cholesterol; 33 g carbohydrates; 23 g protein; 5 g fiber; 238 mg sodium; 207 mg potassium.
Nutrition Bonus: Selenium (60% daily value), Fiber (20% dv).
2 Carbohydrate Serving
Exchanges: 2 starch, 2 very lean meat, 2 fat

What is Chia?

2010-03-08T16:20:00.000-08:00

Great question raised by a reader!

Chia is a species of flowering plant in the mint family, Lamiaceae. It is native to central and southern Mexico and Guatemala. Currently the seeds are ground and used in drinks or as a food source in it is widely used in Mexico and South America. It is also used for Chia Pet planters. Chia seeds are used commercially since they are rich in omega 3-fatty acids, antioxidants and a variety of amino acids. The seeds can be ground up and used for baking or eaten raw.

This is a new cooking seed for me also, so if you have any suggestions on working with it please let me know!

Rincon Day with Kevin Steele

2010-03-07T12:00:00.000-08:00

At the tail end of a Rincon swell I was fortunate to meet up with Kevin Steele to hopefully capture a few surfing images. Here are a few images from the session.

Santa Barbar Surfer has posted a complete slide show of Kevin's work from the weekend. Enjoy!

Raw Coco Chia Energy Bars

2010-03-05T12:00:00.000-08:00

I love how everyone contribute their favorite recipes including their personal tips! I can't wait to get in the kitchen to create all these tasty delights.

This one is from a bootcamper who is learning to love the benefits of stretching and counting! She is constantly in motion and can be seen riding her bike to a variety of activities such as volunteering at the hospital, helping her godmother, coaching for Santa Barbara Swim Club and enjoying the Santa Barbara life. I can see why she reaches for this simple energy bar as she dashes around town.

3 cups pitted dates
* 3/4 cup ground chia seed
* 1 cup ground walnuts
*3/4 cup ground raw cacao nibs
*splash of almond or vanilla flavoring
*1/4 cup ground oats or oat flour

Put dates into food processor and blend until smooth.

Add in chia seed, walnuts, cacao grounds and vanilla or almond flavoring.

Mix together with a spoon or by hand. If nothing is ground up before you start you can add the nuts and cacao nibs to the dates and grind them up in the food processor together.

Once you get a big ball of the mix lay it out onto a sheet of waxed paper.

Flatten to about 1/2 inch thick.

Cover and let it chill for a few hours in the refrigerator.

After chilled cut into 1 inch square bars and roll to cover in the oat flour. I

Personal Notes
I suggest storing in the refrigerator.

These bars have been great as a snack especially between workouts! The cacao has a little caffeine plus antioxidants and the chia seeds have amino acids and antioxidants. Great energy!

Tracy's Favorite Coconut Oatmeal Banana Chocolate Chip Cookies

2010-03-03T12:00:00.000-08:00

This recipe came to me from a good friend and I am looking forward to baking these. The personal tips through the recipe are amazing.
Thanks Tracy for sharing!

Enjoy and please let me know if you have any suggestion to the recipe!

3 large or 4 medium, very ripe bananas, well mashed (about 1 3/4 cups)
1 teaspoon vanilla extract
1/4 cup virgin coconut oil, barely warm - so it isn't solid
2 cups rolled oats
2/3 cup almond meal
1/3 cup coconut, shredded & unsweetened
1/2 teaspoon cinnamon
1/4 teaspoon fine grain sea salt
1 teaspoon baking powder
6 - 7 ounces chocolate chips or dark chocolate bar chopped

I also like to add a few tablespoons maple syrup, especially if the bananas aren't extra ripe, as well as a few tablespoons of flax seed meal for amino acids and fiber, and it gives them a nutty taste. My dad likes raisins instead of the chocolate chips.

Preheat oven to 350 degrees, racks in the top third.

In a large bowl combine the bananas, vanilla extract, and coconut oil. Set aside. In another bowl whisk together the oats, almond meal, shredded coconut, cinnamon, salt, and baking powder. Add the dry ingredients to the wet ingredients and stir until combined. Fold in the chocolate chunks/chips.The dough is a bit looser than a standard cookie dough, don't worry about it. Drop dollops of the dough, each about 2 teaspoons in size, an inch apart, onto a baking sheet. Bake for 15 minutes.

*The almond meal is cheapest at Trader Joe's, but Bob Mill's also makes a good one. Also, the recipe can be made gluten free if you can find gluten free oats, and vegan if you get vegan choc chips. Coconut oil can be kind of expensive but it is wonderful to cook with, adds great flavor and is a really healthy fat alternative to butter. It's great to apply over dry skin and hair too! I like the Spectrum brand the best.

What is a single serving?

2010-03-02T12:00:00.000-08:00

Welcome!

I am excited to be able to share with all of you some of my favorite recipes, articles, and stories. Hopefully you will find delight in them as well.

I have found that many of us confuse the quanity of a single serving. This is a great visual of a single serving of various foods that will hopefully help you when you start making meal choices.