zuccini noodles

Zucchini Noodles with Leek – Tomato Sauce

zuccini noodles

One of my favorite gadgets these days is super inexpensive,  it’s a spiralizer (aka a spiral cutter), and it has been a star in the raw food world for some time because it has the ability to make basically any vegetable look like pasta.

This is so delicious!

Enjoy xo Jen

What You’ll Need:

1 large zucchini
1/2 white onion, chopped
1 leek, chopped
Salt and pepper to taste
1 tablespoon olive oil
1 cup tomato purée
Herbs for garnish
What to Do:

Slice zucchini into ribbons or spiral noodles. You can do this a few ways: a mandoline, a spiral peeler (aka spiralizer), or simply julienne cut the zucchini into noodle-like strips. Set aside.
Heat olive oil in a saucepan over medium-high heat.
Add the onion and leek. Season with salt and pepper and cook until the onion is translucent.
Add the tomato purée to the saucepan and mix.
Cook, stirring, until the mixture thickens to your liking.
Pour the leek marinara sauce over the zucchini and dig in! The warmth of the sauce will soften the zucchini.

popsicle

Coconut Water Popsicles!

Coconut Water Fruit Popsicles

popsicle

Enjoy! xo Coach Liz S

Get popsicle molds from store (target, bed & bath etc)

Ingredients
Chopped strawberries/kiwis
Blueberries
Coconut Water

Directions:
Scatter fruit throughout popsicle containers, then fill to the top with coconut water
Freeze over night for a delicious & healthy summer treat to cool of with the next day !

zuccini

Grilled Zucchini boats

We made these with some fresh salmon last night and they are the BOMB!!!!

Enjoy xo Jen

zuccini

GRILLED ZUCCHINI BOATS

TOTAL TIME: Prep: 25 min. Grill: 10 min.
Ingredients
4 medium zucchini
5 teaspoons olive oil, divided
2 tablespoons finely chopped red onion
1/4 teaspoon minced garlic
1/2 cup shredded part-skim mozzarella cheese
1 tablespoon minced fresh mint
1/2 teaspoon salt
3 tablespoons grated Parmesan cheese
Directions
1. Cut zucchini in half lengthwise; scoop out pulp, leaving 1/4-in. shells. Brush with 2 teaspoons oil; set aside. Chop pulp.
2. In a large skillet, saute pulp and onion in remaining oil. Add garlic; cook 1 minute longer.
3. Remove from the heat. Stir in the mozzarella cheese, mint and salt. Spoon into zucchini shells. Sprinkle with Parmesan cheese.
4. Grill, covered, over medium heat for 8-10 minutes or until zucchini is tender.

Derrick DiLuzio

Steady State vs. HIIT cardio

Derrick DiLuzio

Cardio: Steady State vs HIIT

If your anything like me you have spent countless hours wondering what the optimal training style is. In an increasingly busy world efficiency is key and everyone should want to make sure their time is being well spent.

A recent steady done by Carl Foster, Ph.D., and his team of researchers in the Department of Exercise Sport Science at the University of Wisconsin–La Crosse has aimed to clear this issue up. The study took 65 untrained (minimal exercise over the past 3 months) individuals and separated them into three groups; Steady State, Tabata, and Meyers (30 seconds work 60 seconds rest).

What the study found was that all three groups posted a positive response in several measured outputs, including VO2max, exercise capacity and power output. In terms of VO2max all three groups saw an increase of 18-19% increase. In terms of exercise capacity the Tabata group recorded a 10% increase, the other two groups a 7% increase. And finally power output; Tabata group again led the way with a 7% increase, Meyers group a 6% increase, and steady state a 4% increase.

So what does this all mean? Well, regardless of which form of exercise you choose to begin your journey with, you will yield positive results. Tabata group does have a slight advantage over the other groups but not enough to warrant a necessity to train that way. The moral of the story is to pick the exercise type you enjoy most because that is the type you will be most likely to stick to and enjoy throughout your exercise program. And remember and your results will be a direct reflection of the effort you put in.

Cardio up! Coach Derrick

tomato - cucumber salad

Tomato & Cucumber Salad

tomato - cucumber salad

This is one of my go to’s, so simple and tasty!

Enjoy! xo Jen

INGREDIENTS
DRESSING
¼ cup olive oil
2 Tbsp red wine vinegar
1 tsp dried oregano
½ tsp salt
Freshly cracked pepper
SALAD
4 Roma tomatoes
1 medium cucumber
½ small red onion
INSTRUCTIONS
Whisk together the olive oil, red wine vinegar, oregano, salt, and some freshly cracked pepper in a bowl, or combine them in a jar and shake until mixed. Set the dressing aside to allow the flavors to blend.
Thinly slice the tomato, cucumber, and red onion. Place them in a large bowl.
Pour the dressing over the sliced vegetables and toss to coat. Serve immediately, or refrigerate until ready to eat. The onions will become more mild as they marinate in the dressing.