So Long Boring Tuna Sandwich and Hello Spicy Tuna Wrap
Goodbye, boring old tuna sandwich. Hello, gorgeous Spicy Tuna Wrap!
Honestly, who needs bread when you can wrap spicy tuna goodness in blanched collard greens? Not me. These wraps are light and tight, and will help make you light and tight too!
The technique of wrapping delicious sandwich fillings in collards is a wonderful way to lighten up your lunch. Collard leaves are super sturdy, last for a week in the fridge, are filled with fiber, and are super low in carbs and calories. The rich green color is nice too.
Make a big batch of these on the weekend to create wraps for lunch all week long. Simply bring a big pot of salted water to boil, blanch the leaves for 2 minutes, then plunge into some ice water before drying off. Easy!
Courtesy of RealHealthyRecipes.com
Servings: 2
Here’s what you need
- 2 collard green leaves
- 1 (5oz) can albacore tuna, packed in water
- 2 Tablespoons coconut cream
- 1 teaspoon coconut aminos
- 2 teaspoons Sriracha
- ⅓ cup thinly sliced carrots
- ½ an avocado, sliced
- ½ a cucumber, peeled, seeded and cut into matchsticks
Instructions
- Bring a medium sized pot of salted water to a boil. Get a bowl of ice water ready. Add the collard green leaves to the pot of boiling salt water for 2 minutes. Remove the leaves from the boiling water and plunge into the ice water for 20 seconds. Place the leaves on a paper towel to dry.
- In a bowl flake the tuna and mix in the coconut cream, coconut aminos, and Sriracha. Mix until well combined.
- Place the two collard green leaves overlapping on a cutting board, in opposite directions so that the wide, flat ends overlap in the middle. Line the tuna, carrots, avocado slices and cucumber matchsticks down the middle, leaving open space around the edges of the leaves.
- Wrap like a burrito, cut down the middle on a diagonal, and serve immediately. Enjoy!
Nutritional Analysis
317 calories, 13g fat, 17g carbohydrate, 7g sugar, 193mg sodium, 4g fiber, and 7g protein.
I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!
How to Get Fit in Frisco Even if You are Just Getting Started
Are you new to fitness? If so, you are in the right place as this post and the video that accompanies it is all about, “How to Get Fit in Frisco Even if You are Just Getting Started!” You are going to learn the 3 proven ways to finally get started and actually stick with an exercise routine so it becomes habit.
Now, before I get started I have a confession to make. Boy, I feel like I am heading into the confessional booth spilling my sins out to the Priest. No, seriously, when I was a “young” trainer I didn’t really get why people didn’t like to exercise. I didn’t understand what they were scared of. I mean for me I grew up playing sports and although I didn’t like to practice, I mean really does anyone like to practice, I loved the “high” feeling I got from a great workout! It wasn’t until I had started to work with clients who had never exercised before in their life that I finally started to understand a little into their mindset of not liking to workout. It was through my now mature years as a coach that I came up with the 3 strategies to finally get a client to “buy in” and make exercising a part of their life.
You will learn these three ways that will help you get started the right way, and I promise even if you do just one, especially the first one I talk about in the video you will be destined for success!
So, I encourage you to take the next 10-15 minutes to watch the video and learn how to finally get past the anxiety and fear of starting out on a fitness journey.
And when you are finished watching the video leave me a comment on your thoughts. Also, if you need a virtual accountability partner come join our Free Facebook Group at www.allabouthealthandfitness.com
In health,
Coach Dave
I am Eating Well and Working Out but I am not Seeing Results
As of this writing, January 2017, we have now entered into the second month of the year. Unfortunately, the sad part is a large number of people who started off with great intentions the first of the year have now fell off the wagon and are no longer working towards their New Years goals. And just maybe if you are reading this you might be on the verge of giving up as well. Just the other day I had a client come to me and say this, ” I am eating well and working out but I am not seeing results.” Is that you as well? If so, I have the possible reason and solution to your problem. I shot this quick video explaining to you why and how to change it!
How to Reverse Those Holiday Pounds
Do you want to reverse those holiday pounds?
If so, answer this question, what does Christmas parties and holiday get together all have in common?
Good food and yummy drinks! Oh, and yes they are all high-calorie food and drinks! So, it’s no wonder most people gain weight during Christmas and the holidays.If you are like me everywhere you turn, you’re surrounded by sweet temptations—holiday cookies, gingerbread houses, pumpkin pies, and more. Even foods you think are healthy like sweet potatoes and green beans are magically transformed into high-calorie dishes that will make you want to do nothing but fall asleep. And don’t forget the drinks. My wife and I love to have Eggnog, which is high in calories.
Don’t worry though if you want to side step those holiday pounds I have you covered with this 3 step plan.
1.) Stay Focused
Yes, the holidays bring yummy foods and drinks, but friend gatherings and family traditions aren’t about food. Before a party, remind yourself what the holiday season is all about—friends, family, giving, and religious traditions. Then stay focused on the reason for the season rather than the plate full of hors d’oeuvres in front of you.
Second, stay focused on your fat loss goals. Remind yourself of how far you’ve come and where you’re headed. Keep your goals in the forefront of your mind. A few bites of food aren’t worth hours on the treadmill. If you have reached your goals for the year set new ones now.
The holidays can be a time of emotional eating. For many people, the holidays bring stress, family conflict, or depression. Learn to address the root of your problems with solutions other than food or drink.
2.) Strategize
Is your holiday social calendar filled with night after night of parties and events? It’s time to come up with a plan. If you want to keep your diet on track, you’ll need to pace yourself. Don’t come to a party hungry but eat a small low-calorie snack ahead of time. Otherwise, you’ll overeat. When it’s time for extreme measures, wear tight-fitting clothes around your waist so there’s not much room for expansion.
Before and after a meal, chew gum so you won’t be tempted to overindulge in appetizers and desserts. During a party, don’t stand right next to the food table, but keep a safe distance. And before you get a plate of food, choose your plate wisely. Go with a small plate instead of a large dinner plate and don’t go back for seconds!
Another important strategy is figuring out how to get in a workout between parties. Leaving room in your busy holiday schedule for exercise will help you fight off the extra weight trying to attach itself to your midsection and rear.
3.) Wise Choices
Be smart about what you choose to eat. Don’t deprive yourself of all the foods you love or you’ll likely spurge and ruin all your good intentions. Enjoy the goodness of the season, but in moderation. Trim calories where you can by limiting your trimmings-cheeses, gravy, sauces, creams, and nuts.
The holidays offer many food choices not available the rest of the year. Because of this, you may want to overindulge before they’re gone. Instead of doing this, survey what foods are available and make your choices. Indulge in your favorites and leave the everyday dishes for another time. Only eat what you love, and don’t just eat something because it’s on the buffet.
Also, be sure to limit the amount of alcoholic beverages you drink. As you likely know, they’re filled with calories, too. Try alternating an alcoholic drink with a non-alcoholic drink.
Follow these simple tips, and you will avoid holiday weight gain this season and start the New Year off right!
Don’t forget that exercise is also a huge part of the equation when it comes to achieving weight loss.
If you are not sure what type of training program that will work best for you I have you covered there as well. I am passionate about seeing my clients achieve results—without wasting time, energy and effort on mistakes and that is why I started my ultimate transformation program.
If you would like to learn more about it and finish 2016 off right and get a head start on your 2017 New Year’s goals fill out the short form below and I will help you!
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In health,
Coach Dave
Are You Looking to Get Your Resting Metabolic Rate Tested, Body Composition and Vo2 Max Tested in Frisco, TX
Are you looking to get your resting metabolic rate, body composition and Vo2 Max tested?
First of all, you may be asking yourself what does RMR stand for and why should I know it. Or maybe you really want to know your bone density, how much lean mass or body fat you have. Finally, the last question that might be going through your head is what are my different cardio fitness zones and how can I find out what my max heart rate is?
Well, I will have to say that most gyms or health clubs might offer some of those services but not all offer all three. However, there is a place in Dallas, TX that does and the name of the place is Dexafit.
Now, I am a firm believer in if I am going to recommend a place I need to have tried it out for myself. Here is a picture of me all masked up and ready to tackle the treadmill and find out my Vo2 Max.
But first let’s just get back to understanding the importance of these three tests and why they are important for your weight loss and fitness goals.
The first one is your RMR or your resting metabolic rate. RMR is defined as the rate at which the body uses energy while at rest to keep vital functions going, such as breathing and keeping warm. If you want to lose weight, it’s helpful to know your BMR. You can either calculate the number using a formula designed by scientists, you can get it tested in a lab, or you can use an online calculator. There is no method that is perfectly accurate, but a lab test will probably give you the best estimate.
Now once you know your Basal Metabolic Rate and combine that with your activity you can use that number to essentially find out how many calories you are taking in and how many you are burning everyday. The equation is simple the more calories you burn then take in gives you a caloric deficit which can lead to weight loss. Most people don’t realize what they need to on a daily basis to maintain the muscle tissue they have.
The next test is your body composition. This test will determine how much lean muscle and how many pounds of fat you have. As well, measure your visceral fat around your organs and your bone density. knowing your total body fat composition will allow you to set up a personalized weight training plan that will help you build more lean mass and decrease in body fat!
The third and final test is your Vo2 Max. This test is going to measure your precise target heart rate, anaerobic threshold, and identifies your unique optimal training zones. Essentially, this is going to allow you to work out smarter, not harder with less fatigue and faster recovery times. Below you will see a video and a detailed explanation of how the test is performed.
The third and final test is your Vo2 Max. This test is going to measure your precise target heart rate, anaerobic threshold, and identifies your unique optimal training zones. Essentially, this is going to allow you to work out smarter, not harder with less fatigue and faster recovery times. Below you will see a video and a detailed explanation of how the test is performed.
So I hope you find the information above useful and now have an idea of the three fitness tests that can help you lose weight and get fit then I highly recommend you check out Dexafit and start working out smarter not harder!
In health,
Coach Dave