I lost another 3 pounds in Taiwan. This is super surprising considering Taiwan is an island of awesome food. Christina gave me a detailed workout instruction and warning about eating too much food. Having her in the back of my head has proved to be a very effective method of discipline and portion control.
Here is her bi-monthly tip for everyone:
This weeks tip is focused on incorporating more vegetables into your meals.
A great trick which is also kid friendly is to puree steamed cauliflower into cheese or cream sauces. It blends in perfectly, adding vitamin C and folate, without sacrificing the deliciousness of Macaroni and Cheese, for example.
Another recipe to try is for making a better burger! By adding ground mushrooms into your burger, you add selenium, potassium, riboflavin, niacin, vitamin D and more, while still keeping a nice meaty texture.
Try this recipe which makes two burgers
1/2 small onion finely diced
1 clove garlic, chopped
1/4 teaspoon pepper
1/2 teaspoon seasoning salt
1/2 teaspoon cumin
1 cup finely chopped mushrooms
1/3lb (150g) extra lean minced beef
a splash of Tabasco
1-2 tbs olive oil
1. Sauté the onions and garlic until golden in a non-stick pan.
2. Add in the spices and mushrooms and sauté until soft and no moisture remains. Remove from heat.
In a large mixing bowl and add in the mushroom mixture,meat & olive oil and mix together thoroughly.
3. Form into 2 large patties and grill or dry fry in a skillet. The patties will take about 5 minutes on each side to cook.
Top with lettuce, tomato, onion, mustard, 1 tbs low fat mayo OR 1/2 oz shredded aged cheddar cheese on a whole wheat bun or english muffin and enjoy!
Be creative and try to incorporate more vegetables into otherwise unhealthy recipes so you get more vitamins and nutrients but keep the flavours you love.
or more calorie saving tips & questions on Personal Training in the Vancouver area, please call Christina Longo at 778 846 4185 or email at longoc(AT)live(DOT)com