Meal prep and food delivery kelowna

Temple Foods

Temple Foods 

Meal Prep And Delivery Service Kelowna

templefoods.ca

Click above link

250.864.6423

 

Temple foods is a boutique meal prep & delivery service in the Okanagan that helps people meet their health & weight goals through plant based eating. We create seasonally-inspired meals with fresh fruits, vegetables, whole grains, nuts & legumes while giving you the option of adding locally-sourced, organic meats, eggs & dairy. Your meals are prepared & delivered daily, five days a week with delicious add-ons like fresh pressed juices or wholesome desserts, free of processed sugars and chemicals.

Healthy and convenient – no more grocery shopping, cooking, or clean up – Temple Foods will fill your body with delicious nutrients it needs for optimal health while helping you meet your weight or fitness goals.

 

Personal Training Kelowna

Easter Eggs

Easter Eggs

Leigh Carter

Personal Trainer Kelowna

Private Gym

 

It’s that time of year when our minds turn to eggs, but not the healthy kind – the sweet chocolatey Easter kind. Well as much as we may enjoy them, they won’t be as good for us as the other kind that are laid by chickens (or ducks, geese and even ostrich!).

Eggs are a great food to include in your diet, especially if your personal trainer has advised you to try to lose weight whilst ensuring your body gets all the essential nutrition it needs. Because eggs are nutritionally dense and contain around 70 calories (medium-sized) they can be part of any calorie-controlled meals and snacks whilst still providing lots of protein and vital vitamins, minerals and fats. Both the white and yolk of an egg are rich in nutrients – proteins, vitamins and minerals with the yolk also containing cholesterol, fat soluble vitamins and essential fatty acids, although most of the calories come from the yolk. Although protein can be found in both the egg white and the yolk, the yolk actually has a higher concentration of protein than the white – but as there is more white in the egg, this means the white provides more protein overall.

Egg protein is a rich source of the essential amino acid leucine, which is important in modulating the use of glucose by skeletal muscle and in facilitating muscle recovery after exercise. It has therefore been suggested that this would be advantageous to people undergoing endurance training. Also it is possible that an adequate intake of high quality protein from sources such as eggs could help to prevent the degeneration of skeletal muscle in older people. When assessed against a range of different measures of protein quality, eggs rank consistently high, even against other high quality sources of protein such as beef and cows’ milk.

Eggs are rich in several nutrients that promote heart health such as betaine and choline. They also contain more Vitamin D than they did 10 years ago, which helps to protect bones, preventing osteoporosis and rickets. All B vitamins are found in eggs, including vitamins B1, B2, B3, B5, B6, B12, choline, biotin, and folic acid. Choline is a standout among these B vitamins.

For years eggs were considered more of a health risk than a healthy food due to their cholesterol level, it was recommended that people with high cholesterol levels avoid eggs. British research has shown that a medium egg contains about 100mg of cholesterol, a third of the 300mg recommended daily limit. Also it is saturated fat in the diet, not dietary cholesterol that influences blood cholesterol levels the most.

The preparation of your eggs will affect their nutritional value, if you fry an egg in fat, instead of boiling it, this will increase the number of overall calories. It is also important to eat your eggs along with other nutrient-rich foods, such as vegetables, salads and whole grains.

When buying eggs remember that organic by itself does not guarantee a natural lifestyle for the egg-laying chickens but organic standards help lower risk of contaminated feed and organic eggs usually have higher nutrient quality.

So whatever eggs you are eating to celebrate Easter this weekend, whether the chocolate or the healthy kind, ENJOY and Happy Easter.

 

Contact Leigh Carter Personal Training Kelowna today for your free consultation

Start Building a better body for your future

#leighcarterfitness

#privategymkelowna

 

Personal Trainer Kelowna

250 Calorie Meals

250 Calorie Meals

Leigh Carter

Personal Trainer Kelowna

Private Gym

Are you trying to cut down, get fit before the summer and you need to fit into all those summery things, and perhaps your personal trainer has advised you that along with the personal training you need to adjust your eating. Perhaps some smaller meals. Well here are a few ideas that are quick and easy and will only take about 250 calories out of your daily allowance.

Easiest of all, a large leafy salad

  • 1/2 cup chopped cucumber
  • 1/2 cup chopped red pepper
  • 1/2 cup cherry tomatoes halved
  • Large handful salad leaves of your choice
  • 2 chopped salad onions
  • Any chopped herbs – parsley, coriander, mint, to add flavour
If you really like salad dressing just try a couple of light sprays of “1 calorie olive oil spray” and sprinkle with a few dashes of balsamic vinegar or a squeeze of fresh lemon or lime juice.

Choose ONE of the following to accompany your salad

  • 1/2 cup cooked lentils OR chickpeas OR quinoa
  • 1 small cooked chicken breast – this could be oven cooked (cook more than one then you’ll have have one for another meal). Put the chicken breast in foil and top with small amount of grated garlic and chopped fresh chilli, give a couple of sprays of “1 calorie olive oil spray” and lightly seal foil. Cook for about 20 mins.
  • 100g drained tinned tuna (in water)
  • 100g white fish – cod / haddock, try cooking the fish the same way as chicken – in the oven and in foil, maybe adding a few fresh herbs, a squeeze of lemon or lime, salt and pepper. Cook for about 15-20 mins.
  • An omelette made from 1 medium whole egg and 2 egg whites only, this will make a satisfying omelette with a lot less calories. Add some fresh herbs for some extra taste.

If you fancy something hot, try a stir fry instead of the salad

  • 1 cup broccoli chopped
  • 1/2 small onion slices
  • 1/2 cup red pepper chopped
  • 1/2 cup mushrooms chopped
  • 1 head of pak choi shredded
  • 1/2 tsp grated fresh ginger
  • 1/2 small fresh chilli pepper deseeded and chopped
  • Small piece of lemongrass trimmed and finely chopped
  • 1tbsp soy sauce
Spray pan with “1 calorie olive oil spray”, fry onion for couple of minutes, add lemongrass, ginger, chilli, pepper, mushrooms, broccoli and stir fry for 2 minutes. Add pak choi for further 2 minutes, sprinkle with soy sauce, tossing everything together for 2-3 minutes.
Serve with one of the protein portions as with salad.

Another hot dish is a vegetable bake and once again can be served with any one of the protein choices

  • 1/2 cup cherry tomatoes
  • 1/2 cup red pepper chopped
  • 1/2 cup button mushrooms
  • 100g asparagus
Lightly spray the vegetables with “1 calorie olive oil spray” season with salt and pepper and maybe a few chilli flakes if liked. Roast in ovenproof dish for about 30 mins. Serve with protein choice

 

Cauliflower tabouleh

1/2 cucumber, spiralised or use julienne peeler
1/2 cup cauliflower florets
1/2 small red onion finely chopped
1 heaped tbsp chopped parsley
1/2 tbsp chopped mint
1 tbsp lemon juice
Zest of half lemon
Salt and pepper
Large ripe tomato, skinned, deseeded and finely chopped

Pat the cucumber noodles to remove moisture.
Pulse cauliflower in food processor until rice like
Add all ingredients except cucumber and tomato and pulse until combined
Add cucumber noodles and tomato and toss well to combine
Again this can be eaten with one of the protein choices

Try some warming soup, this will make 2 portions, have one today one tomorrow

Carrot and red lentil soup

1 finely sliced white onion
3 garlic cloves, sliced
1 cup diced carrot
85g red lentils
1 vegetable stock cube
Handful chopped parsley

Spray pan with “1 calorie olive oil spray”, add onion and fry for 2 mins. Add carrots and garlic and cook for another 3 – 4 mins.
Add in 1 litre of boiling water, stir in the lentils and stock cube, then cover the pan and cook over a medium heat for 15 mins until the lentils are tender. Take off the heat and stir in the parsley.

Healthy green soup

500ml vegetable stock (half stock cube)
2 garlic cloves, sliced
Small piece fresh ginger, chopped
½ tsp ground coriander
3cm piece fresh turmeric root, peeled and grated, or ½ tsp ground turmeric
pinch of pink Himalayan salt
1 medium courgette, sliced
1 cup chopped broccoli
1 cup chopped kale
1 lime, zest and juice
small pack parsley, chopped

Spray deep pan with “1 calorie olive oil spray” add the garlic, ginger, coriander, turmeric and salt, fry on a medium heat for 2 mins, then add 3 tbsp water to give a bit more moisture to the spices.
Add the courgettes, making sure you mix well to coat the slices in all the spices, and continue cooking for 3 mins.
Add 400ml stock and leave to simmer for 3 mins.
Add the broccoli, kale and lime juice with the rest of the stock. Leave to cook again for another 3-4 mins until all the vegetables are soft.
Take off the heat and add the most of the chopped parsley.
Pour everything into a blender and blend on high speed until smooth. Garnish with lime zest and bit of parsley.

This makes 2 servings and is very low in calories and could be served with a small baked sweet potato

Contact Leigh Carter Personal Trainer Kelowna today for your free consultation

Start building a better body for your future

#leighcarterfitness

#privategymkelowna

 

Personal Training Kelowna

Get Moving

Get Moving

Leigh Carter

Personal Training Kelowna

Private Gym

 

 

According to guidelines adults aged 18 to 64 should strive to accumulate at least 150 minutes of moderate to vigorous intensity aerobic physical activity per week, in bouts of 10 minutes or more. This time of year it is hard to get the enthusiasm to get out of the house and get ourselves moving, but with the nights getting lighter, Spring is on the way, we need to brush off all that sluggish Winter feeling. Get our bodies moving and into shape before Summer arrives.

We could make a start at home:

  • Go out for a short walk before breakfast, after dinner or both! Start with 5-10 minutes and work up to 30 minutes
  • Walk or bike to the local shops instead of driving, and park farther away at the shopping mall and walk the extra distance
  • Work in the garden or mow the grass, rake leaves, prune, dig
  • When walking, pick up the pace from leisurely to brisk and choose a hilly route
  • When watching TV, sit up instead of lying on the sofa or better still spend a few minutes peddling on your exercise bike whilst watching the TV
  • If you have a gaming system, choose active dance and sports games that track your movement
  • Stand up and walk around while talking on the telephone
  • Walk the dog

Housework is a good workout too! But as is the case with any workout, the more effort you put in, the greater the benefit. In particular, polishing, dusting, mopping and sweeping are great for keeping arms shapely. Bending and stretching, for example, when you make the bed, wash windows or do the laundry are good for toning thighs and improving flexibility and constantly running up and down the stairs as you tidy is a good aerobic workout

  • Stretch to reach items in high places and squat or bend to look at items at floor level
  • Keep exercise equipment repaired and use it!

What about when you go off to work:

You could always start by parking your car in the furthest part of the car park, that is if you need to drive there, if not you could maybe think about cycling or walking a couple of days a week

If you have a sitting down job, how about standing up for some of the time. And whether sitting or standing, good posture itself is probably one of the most effective core strengthening exercises, due to the amount of muscles required to stabilise the upper body when keeping the back straight and the tummy tight. Practicing good posture will usually alleviate lower back and neck pain. It will help you feel more confident and in control of yourself. Sitting and standing up straight will continually build strength in your abdominal and lower back muscles.

Did you know that standing up uses the core muscles which in turn activate a protective mechanism that lowers glucose, so by getting up on your feet every 30 minutes or so when you are sitting at work you could be reducing your risk of type 2 diabetes. Recent research on women showed that just standing up form five minutes every half hour lowered blood sugar levels by 30%!

  • Take the stairs or walk up the escalator, avoid the elevators
  • On a long phone call? If possible walk around whilst talking
  • Skip instant messaging and email, and instead walk to a colleagues desk for a face to face chat

Don’t eat your lunch at your desk, take a brisk walk outside and do some gentle stretching, the fresh air will do you good and so will the walk. If possible get your colleagues to join you, you can hold each other accountable for regular exercise — and offer encouragement to one another when the going gets tough

So by making some minor adjustments to your daily routines, you’ll soon see some improvements to your flexibility and general wellbeing. Before you know it you’ll be working towards your 150 minutes or more of aerobic physical exercise a week.

 

Contact Leigh Carter Personal Training Kelowna today for your free consultation

Start building a better body for your future

#leighcarterfitness

#privategymkelowna

Personal Training Kelowna

Coconut

Coconut

Leigh Carter

Personal Trainer Kelowna

Private Gym

 

Said to be one of the healthiest foods on earth, the coconut certainly seems to have many benefits.  The coconut (Cocos nucifera) belongs to the Palm family and is grown in abundance in Malaysia, Polynesia and southern Asia. Early Spanish explorers named them cocos meaning “monkey face” because the three indentations (eyes) on the hairy nut resembles the head and face of a monkey. Nucifera means “nut-bearing. They are classed as a fruit but frequently confused for being a nut, the coconut is actually a one-seeded drupe. On many islands coconut is a staple in the diet and provides the majority of the food eaten. In Sanskrit, the coconut palm is known as kalpa vriksha which means a tree which gives all that is necessary for living. Nearly all parts can be used, the water, milk, flesh, sugar and oil. Even the husks and leaves are used as materials in furnishings and decoration. Palm trees produce coconuts up to 13 times a year and although it takes a year for the coconuts to mature, a fully blossomed tree can produce between 60-180 coconuts in a single harvest. Nearly one third of the world’s population depends on coconut to some degree for their food and their economy and among these cultures the coconut has a long and respected history. For thousands of years coconut products have held a respected and valuable place in local folk medicine. Wherever the coconut palm grows the people have learned of its importance as a effective medicine.

Modern medical science is now confirming the use of coconut in treating many conditions. Published studies in medical journals show that coconut, in one form or another, may provide a wide range of health benefits and has been used to treat a wide variety of health problems.

While coconut possesses many health benefits due to its fibre and nutritional content, it’s the oil that makes it a truly remarkable food and medicine. This oil is of special interest because it possesses healing properties far beyond that of any other dietary oil and is extensively used in traditional medicine among Asian and Pacific populations. Coconut oil is rich in lauric acid, having antiviral and antibacterial effects, so can be used to ease skin conditions such as eczema and psoriasis when applied directly.

Coconut oil was once believed to be unhealthy because of its high saturated fat content, it is now known that the fat in coconut oil is a unique and different from most all other fats and possesses many health giving properties. What makes coconut oil different from other fats is in the fat molecule. Coconuts contain significant amounts of fat, but unlike other nuts, the fat that they provide is mostly in the form of medium chain saturated fatty acids (MCFAs) in particular, one called lauric acid. Lauric acid is converted in the body into a highly beneficial compound called monolaurin, an antiviral and antibacterial that destroys a wide variety of disease causing organisms. It is therefore now thought that consumption of coconut milk may help protect the body from infections and viruses.

MCFAs are rapidly metabolised into energy in the liver. It is thought that unlike other saturated fats, MCFAs are used up more quickly by the body and are less likely to be stored as fat. This does not exempt them from contributing to heart disease are they are still fats, but they have a different effect than saturated fats. The link between excessive consumption of dietary saturated fats and coronary heart disease is well established. Therefore as coconut milk provides high content of saturated fatty acids, it is still seen as a food that should be consumed in moderation.

Coconuts are highly nutritious and rich in fibre, vitamins C, E, B1, B3, B5 and B6 and minerals including iron, selenium, sodium, calcium, magnesium and phosphorous. It is classified as a “functional food” because it provides many health benefits beyond its nutritional content. Unlike cow’s milk, coconut milk is lactose free so can be used as a milk substitute by those with lactose intolerance. It is a popular choice with vegans and makes a great base for smoothies, milkshakes or as a dairy alternative in baking.

Creamed coconut and coconut milk are made in a similar way to their dairy counterparts. Coconut flesh (the white part) is grated and soaked in hot water, the. coconut cream rises to the top and can be skimmed off. The remaining liquid is squeezed through a cheesecloth to extract a white liquid that is coconut milk. By repeating this process, the coconut milk becomes thinner. The thicker version is used for desserts and rich sauces. Thin coconut milk is used for cooking curries and soups.

Coconut milk is different to coconut water and has received a great deal of attention for it’s perceived health benefits, and is an important treatment for acute diarrhoea in the developing world. Research suggests the clear liquid has the same electrolyte balance found in isotonic drinks, proving useful for rehydration or after long periods of intensive exercise.

Contact Leigh Carter Personal Training Kelowna today for your free consultation

Start building a better body for your future

#leighcarterfitness

#privategymkelowna