Pizz'alad with Fresh Basil, Mozzarella, & Tomato

Pizza + Salad = Pizz'alad. This Pizz'alad was inspired by the Italian caprese salad made from fresh basil, mozzarella, and tomato.

Ingredients:

  • 1 bag of pre-made pizza dough (I use Trader Joe's whole wheat pizza dough)
  • 2 tablespoons extra-virgin olive oil, divided 
  • 1 tablespoon minced garlic (I used Dorot frozen minced garlic from Trader Joe's)
  • 1 large tomato, very thinly sliced
  • 5 thin slices fresh mozzarella cheese
  • 2 cups arugula, trimmed if necessary 
  • 1 cup torn fresh basil 
  • 1/2 cup flat-leaf parsley

Directions:

  1. Preheat oven to 500F.
  2. Roll out pizza dough and knead. Transfer dough to cookie sheet or large pan and spread evenly.
  3. Mix 1 tablespoon of minced garlic with 2 tablespoons of olive oil, and then brush onto the pizza dough crust.
  4. Add a few basil leaves on top of the olive oil/garlic mixture, and then cover the leaves with tomato and mozzarella (Note: basil should be under the tomatoes and mozzarella slices to prevent them from burning)
  5. Place pizza into the oven and bake for 15-20 minutes or until mozzarella cheese starts to bubble.
  6. While pizza is cooking, combine 2 cups of arugula with 1-2 tablespoons of balsamic vinegar. 
  7. Remove pizza from oven, let cool, and then top with salad!

Recipe courtesy of EatingWell.

 

Bulgar Risotto with Corn & Shrimp

Fiber-rich bulgar and protein-packed shrimp to keep you full for hours! 

Ingredients:

  • 2 tbsp olive oil
  • 1 clove garlic (finely chopped)
  • 1 cup bulgar wheat
  • 12 oz raw or pre-cooked shrimp
  • 2 cups frozen corn
  • 1 medium red bell pepper (finely chopped)
  • 2 tbsp lemon juice
  • 1/4 tsp red pepper falkes
  • 1/4 cilantro (I put in more because I love cilantro!)

Directions:

  1. Begin boiling 2 cups water.
  2. In a separate pan, toast the bulgar:
    1. Heat olive oil in a large pot over medium heat.
    2. Add in garlic clove.
    3. Add bulgar and salt.
  3. Gradually add in boiling water to bulgar and garlic mixture, waiting until bulgar absorbs the water before adding more. Bulgar will be slightly soupy (8-10 minutes).
  4. Add shrimp. If shrimp is raw, let cook for 2-3 minutes. If shrimp is cooked, add in with ingredients in step 5.
  5. Add corn, bell pepper, lemon juice, and red pepper flakes. 
  6. Mix well.
  7. Add in cilantro, and salt and pepper to taste.

Almond Meal Crusted (Baked!) Chicken Nuggets

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Ingredients:

  • 8 oz chicken breast or chicken tenders
  • 1 egg (beaten) or 3 egg whites
  • 1/4 cup almond meal
  • Spices - 1 tsp of each:
    • Paprika
    • Garlic powder
    • Onion powder
    • Salt
    • Pepper

Directions:

  1. Preheat oven to 375F
  2. Prepare crust mixture by combining almond meal and spice mixture.
  3. Cut chicken breast into two inch thick pieces.
  4. Lightly coat the chicken pieces in egg whites or egg
  5. Cover in the crust mixture.
  6. Place nuggets on a baking sheet (use parchment paper to avoid stickiness) and bake for around 20-30 minutes or until chicken is done cooking.

Meet the Next Fitness Star: Katie Yip (Part I)

Interview with Grace Kim from Lean Girls Club

"Women’s Health is in search of the Next Fitness Star and this week is the final week to vote. While there are many excellent candidates, I’ve already cast my vote for Katie Yip. Katie is a NYC-based pilates instructor who teaches at Pilates Challenge on the Upper East Side. This weekend I had a private pilates session scheduled with Katie, but before that I had the opportunity to ask her a few questions about her personal fitness and health journey. Even before meeting, her answers won me over. Katie is smart (she’s earning her Master’s in kinesiology and exercise physiology), passionate, and charming. I can’t wait to share how our workout went, but for now get to know your Next Fitness Star, Katie Yip." 

1.     Why is health and fitness important to you? 

Health and fitness is important to me because a) the research continues to affirm the prophylactic effect of exercise on health and longevity, and b) because it gives me a sense of ownership over my own life. There are many aspects of life that we have little to no control over, but nutrition and exercise are among the few where our own decisions can greatly influence the quality of our individual lives. Our bodies are our own, and we can choose to nourish our bodies with food and movement that make us feel good. 

My ultimate goal is to become the best version of myself — physically, mentally, and emotionally — and to be better and stronger than I was the day before. Although I cannot always measure internal growth, Pilates (and other types of exercise!) is the most tangible way for me to evaluate my own physical progress. 

2.     Many Lean Girls Club readers have a hard time fitting a workout into their busy schedules. What is your go-to workout for someone who has less than an hour? 

Exercise is cumulative. Exercise doesn’t have to be performed in an hour segment, it’s entirely possible to break up exercise throughout the day and still reap the benefits from it. For example, take the stairs or do some body-weight squats before lunch. It doesn’t matter when or where physical activity is performed, it’s a matter of taking responsibility for yourself and your health and making the time to incorporate little pieces of movement throughout the day. 

Interval training, which can be completed in 15 minutes, is another excellent option for a fast and highly effective workout. Interval training is an exercise method that uses alternating periods of work and rest. This type of training can be done with simple body weight exercises, and induces a similar and perhaps elevated cardiovascular response sans equipment. If I’m doing this kind of workout, I  like to perform 4 exercises that consist of the 4 athletic movements: run, jump, push, and pull. I’ll perform each exercise for one minute with 15 seconds of rest in between, and then repeat this for a total of three rounds. 

3.     What is your favorite go-to healthy meal or snack? What fuels you when you’re on the go? 

My favorite go-to healthy meal is grilled salmon (cooked with lemon/salt/pepper) with brown rice, and a side salad of romaine lettuce, avocado, shredded carrots, and tomatoes with olive oil and salt. When I’m on the go, I’ll usually pack a few hard boiled eggs or a quest bar. If I didn’t pack anything I’ll go to the supermarket and purchase foods such as a can of sardines, a whole avocado, or kombucha. 

4.     What is one tip you would give all Lean Girls to looking and feeling their best selves? Call it a healthy mantra or words to live by if you will…

“It is the mark of an educated mind to be able to entertain a thought without accepting it.” - Aristotle 

I think this quote is so important because it encapsulates what I feel women should do before embarking on any health/fitness journey. There’s always going to be latest trends in diet and exercise, but those trends may not necessarily be the right solution for you, your goals, and your lifestyle. People respond differently to different types of training and dietary programs - importantly, there isn’t a one-size-fits-all solution for transformation. Instead of blindly adhering to specific protocols, I believe in understanding what those protocols call for by doing your own research and self-experimenting. Authentic transformation happens, externally and internally, by learning what works and doesn’t work for your individual body. Importantly, embrace the research but also consider real world results to find the right formula unique to you. 

5.     If we were to look in your purse, what is one thing that we’d be surprised to find? 

Golf ball. In between clients or classes, I’ll use a golf ball as a foam roller to massage the muscles of my hip and the bottom of my foot. I always try to be as productive as possible with my time…time is valuable! :)

A Day in the Life of Katie Yip

I have received a few requests for me to post what I eat, the meals I make for myself, timing of meals, etc. So here we go!

My days vary based on my teaching schedule but generally have the following format:

Wake up at 7am.

Breakfast consists of a protein shake (handful of spinach, 4 tbsp hemp protein powder (or 1 scoop whey protein powder)), 1/3 cup strawberries, 1/4 cup of blueberries, 1/3 cup coconut milk, ice cubes, and water). I’ll take some supplements in the morning with my protein shake such as Vitamin B to help convert my food into energy. 

I prefer to have breakfast in a liquid form because I generally perform my workouts in the morning. For me, I’ve found that working out in the morning gives me more energy and sets a positive and productive tone for the rest of my day. I choose to have a shake in the morning because blending foods helps to pre-digest the food so the body can direct its energy towards the workout rather instead of towards digestion. 

Each day is a different workout, but I try to include a Pilates segment into each one whether it be a quick 20 minute mat or a full 1 hour workout to realign my body: 

Monday - Pilates and Vinyasa Yoga 

Tuesday - Strength Training and Pilates

Wednesday - Pilates and Vinyasa Yoga

Thursday - Strength Training and Pilates

Friday - Pilates and Vinyasa Yoga

Saturday - Rest

Sunday - Restorative Yoga or Rest

Since I have an aversion to running, I’ve found an alternative, yet effective, way to incorporate cardiovascular training: Vinyasa Yoga and Pilates (performed dynamically!). In fact, I often find that my heart rates reaches up to 166 (85% of my maximum heart rate) in both of those forms of exercises!

After my workouts if I’m hungry I’ll grab either a bar (QuestBar!!), hard boiled egg, kombucha, some walnuts or slices of a green apple. If I’m not hungry, I usually just wait a few hours until lunch. I don’t stress over consuming a post-workout meal since I typically consume a pre-workout meal. Unless I plan to workout again in the afternoon or did not consume anything before my workout (i.e. fasted state) I don’t worry about eating until it is convenient for me. 

After my workouts, I begin training my clients or I go to one of my graduate school classes. 

In between clients and classes, I will have a small break for lunch. I have usually prepared a lunch box the evening before to make sure my meals come from whole foods and are properly balanced. All my meals follow the same format: one palm-sized portion of protein dense foods (3-4oz of chicken, fish, or grass-fed beef), 1 cupped handful of a starchy carbohydrate (baked sweet potatoes with salt and cinnamon or two small Ezekiel tortillas), unlimited amount of vegetables, and then about half an avocado. For example, I’ll have baked salmon, roasted sweet potatoes, steamed veggies, and half an avocado. On either a rest day or a day where I didn't have a strenuous workout, I'll omit the starchy carbohydrates and replace them with a higher amount of healthy fats. For example, I'll have a giant greek salad (romaine lettuce, banana peppers, red onion, roasted red bell peppers, 1 oz feta cheese, & 1/2 avocado) with 1 tbsp olive oil and 1 can of smoked sardines.

In between classes or training my clients, I’ll answer emails, read, or even nap if I have enough time!

By the time I come home, I will usually begin making dinner and preparing my lunch for the following day. My dinner generally consist of the same format as lunch, however, I may consume more or less starchy carbohydrates depending on the intensity of my workout earlier in the day. I’m a huge fan of the “Breakfast for Dinner” concept and will make baked eggs with kale, along with some protein waffles topped with fresh berries (Waffles: 1/2 scoop of vanilla protein powder, 1/4 c of almond meal, 1 egg, & 1 tsp baking soda, and then into a waffle iron!). Additionally, I will take fish oil supplements as they should be consumed with a meal to increase absorption. After dinner, I spend some time studying, reading, or catching up with my favorite TV shows. 

I try and get 7-8 hours of sleep and then I’m up the next morning for another day!

Supplement information obtained from: http://www.bengreenfieldfitness.com/2013/11/when-to-take-vitamins/