TOTALLY SOUND FITNESS

Health Fitness Strength Nutrition & Balance

1 on 1 Personalized Fitness Training
425 861-1635
getinshape@totallysoundfitness.com
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NUTRITION

To assist with your personal fitness exercise training program Totally Sound Fitness, Inc. uses custom, computerized nutritional database software to evaluate your current diet and design a diet nutrition program just for you! This service can be performed via email. Ask us for details.

Health Tips HEALTH TIPS
Snacks that Burn Fat

Eating snacks with the right ratio of nutrients, with the right calories, will help keep your body energized and help you lose weight. Protein (plus exercise) fuels the growth of lean muscle mass, which boosts metabolic rate and increases calorie burn. Fiber, meanwhile, helps improve digestion and keeps you from binging on fats and sugars. So while there's no food that will literally "burn fat" while you eat it, smart choices with these ingredients will help your body operate at maximum efficiency. The suggested snacks are under 200 calories, with 10 grams of protein and close to 5 grams of fiber. Here are 8 of our favorite fat-burning snacks.

An apple and skim milk.
Cottage-cheese filled avocado
Canned tuna on whole-wheat crackers
Warm pear with ricotta
Edamame
Asparagus and hard-boiled egg
Minty iced green tea
Pumpernickel toasts and smoked salmon

Healthy Recipes

 

 

 

 

 

HEALTHY RECIPES
Chipotle Roasted Veggie Enchilada Casserole

This is a great dish and just happens to be vegetarian!

For the roasted veggies:
1 red pepper, diced
1 orange pepper, diced
1 yellow pepper, diced
1 red onion, diced
1 (8 oz.) package sliced white button mushrooms
1 medium zucchini, quartered
1 tablespoon olive oil
3 cloves garlic, minced
Salt and pepper

This recipe had you make your own sauce using almond milk. I say blah on that. I used two bottles of Trader Joe’s Enchilada Sauce, and blended in some chipotles in adobo sauce with my hand mixer. Yummy and worked great. Chipotles are spicy so be careful how many you blend in! You could blend in a little tomato sauce to tone it down if you aren’t spice crazy.

For the layers:
1 (15 oz.) can black beans, rinsed and drained
2 cups shredded Monterey jack cheese, divided
9 corn tortillas

To garnish if you want:
Diced avocado, jalapenos and cilantro

Step 1: Preheat oven to 400 degrees. Line a large baking sheet with parchment paper. Place diced bell pepper, diced onion, mushrooms, and quartered zucchini in a bowl and drizzle with olive oil and garlic. Toss to coat vegetables. Place on prepared baking sheet in one layer. Roast veggies for 20-25 minutes.

Step 2: Prepare your sauce by blending the enchilada sauce with some chipotles.

Step 3: Reduce heat in oven to 375 degrees. Grease a 9X13 baking pan with nonstick cooking spray. Add ˝ cup enchilada sauce to the bottom of the pan and spread out evenly. Place 3 corn tortillas over the sauce. You many need to cut one tortilla in half to create a single layer. Next add ˝ of the roasted veggies and half of the back beans on top of the tortillas. Then drizzle ˝ cup of enchilada sauce on top followed by ˝ cup of shredded cheese.

Step 4: Repeat the layers again; starting with the 3 corn tortillas, remaining veggies and beans, and ˝ enchilada sauce and ˝ cup cheese.

Step 5: Finally add 3 more corn tortillas on top to evenly cover the veggies and beans, and then top with remaining enchilada sauce and 1 cup cheese. Bake for 20-25 minutes or until cheese is melted. Serves 6. Add garnishes.
 

Ace Certified - American Council on Exercise
Totally Sound Fitness, Inc.
| 425-861-1635 | getinshape@totallysoundfitness.com
Copyright 2013 © Totally Sound Fitness, Inc.
Serving Redmond, Bellevue, Kirkland and Eastside area. Personal fitness training, nutrition advice, customized one on one personal fitness exercise workouts by an ACE certified professional personal fitness trainer.
One on One personal fitness training at its best! Affordable rates. No risk month to month memberships.

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