Arin Lindauer

Servings: 2

Ingredients:

• 1 pound wild steelhead trout, skin on, cut into two even pieces (cleaned and dried)
• 2 tablespoons coconut oil
• 2 cloves smashed
• 4 cups spinach, washed
• 1 lemon cut into wedges
• Handful of micro greens, for garnish

Directions:

1. Heat coconut oil in skillet over medium- high (if it’s smoking- it’s too hot!)
2. Place fish in skillet skin side down (make sure skin does not stick to the bottom)
3. Press down on fish with metal spatula and cook 3-4 minutes to create even, crisp browning. (don’t move your spatula)
4. If you can shake the pan and the fillet moves, flip fish over carefully.
5. Cook to your liking (3-5 more minutes depending on thickness)
6. Remove from pan and place skin side up, covered in foil
7. Meanwhile, add garlic the skillet and cook for about a minute until browned
8. Add spinach, turn off heat and cover 1 -2 minutes
9. Plate spinach side by side with the fillets, garnished with micro greens and lemon wedges.

Nutrition Facts: Calories per serving: 456; Carbohydrates: 3 g, Fiber: 1 g; Fat: 27 g; Protein: 50 g

I want to tell you a riddle today, about DHMO.

It causes death if you accidentally inhale it, even in small quantities. Prolonged exposure to solid DHMO causes severe tissue damage. It’s a major component of acid rain. In a gas form, it can cause severe burns. It contributes to soil erosion…

It’s sometimes called Dihydrogen Monoxide. But it’s also known as… H20! 🙂

There’s a whole website created about DHMO (http://www.dhmo.org/facts.html ), written by a college professor who wanted his students to learn to think critically about what they read, and not just take things at face value.

School librarians around the US use this website to “trick” their students into doing research about this compound, only to watch their eyes open wide when they realize it’s just water! When this happens, the students are at first pleased with themselves for figuring it out, and then a little sheepish, as they realize how gullible they often are.

This lesson is just as relevant when you’re reading information about health and fitness.

You have to read everything with a critical eye, asking yourself, “Does this make sense? Where did they get their information? Who ran the studies behind this idea? Are they reputable?”

Just like students are learning to read and think critically in their school libraries, adults – many of whom didn’t grow up with the internet at their fingertips, who aren’t used to the flood of information currently available – must also read carefully and consider the source!

Every new “fad diet” that comes out may be based on proven scientific information… or it may simply be based on some new theory that a charismatic leader has decided to push out to the public as a way to make money.

Besides, some diets are right for some people, and other diets are right for other people. So deciding if something is not only accurate and research-based, but also relevant to YOU, is critical.

One place where you really have to read carefully is the grocery store. All those food labels can be pretty misleading!

For instance, if it says, “made with whole grains”, you may think it’s ALL whole grains, when in actuality, it might be just a pinch! It may also say, “multi-grain”, and you think it’s literally that: made with a variety of grains. But it could simply be a variety of refined grains.

If it says, “no cholesterol”, you think it’s specially formulated for a healthier version. The truth is, only animal products ever have cholesterol in them! So “cholesterol-free tomato sauce” is misleading; it never had cholesterol in the first place.

If it says, “natural” it means… nothing. No official organization verifies this claim.

I also caution you about what is NOT listed: sugar. No company wants to list sugar as a top ingredient, even if it is. So they list the various FORMS of sugar, which allows them to show up later in the list (the lists are always arranged so the ingredients with the highest percentage are listed first). Look for high fructose corn syrup, cane juice, fruit juice concentrates, isomalt, maltodextrin, inversol, hexitol, malt syrup… There are lots of them!

Because it can be so tricky to understand both labels, and what the latest fad trends are, I encourage you to get professional advice. I’ve spent years in the health industry, and I make it my business to stay on top of all the most recent – and relevant – scientific studies about what works, and for whom it works best.

I know you don’t have time to sort it all out; that’s my job! And I’d love to be able to help you figure out what works best for you.

If you’re ready to sort through all the tricks and noise out there, so you can get healthy and fit faster, I invite you to sign up for a time for us to chat and get to know each other. I’ll give you my honest opinion about what health and fitness plans are best for you. Reach out to schedule a free 30-minute chat with me.

Well…sort of…

The poor Cadbury egg is under a ton of pressure this Easter season and for some good reasons.

We may be picking on our holiday treat, but good grief we just got over Thanksgiving and Christmas and now you put that little green guy and a cute bunny in front of us!

It will always be something!

What I wanted to do is get everyone’s attention on this sweet, innocent, creamy, chocolatey goodness that rings in at 180 calories for each EGG!

Also, just in case you were wondering this Egg is packed with approximately 26 grams of sugar!

Watch my quick video:

https://tfwellness.wistia.com/medias/xklmcmd7a0

Now not trying to ruin anyone’s fun, all things are ok in moderation.

But think about those grams of sugar in each egg.

Each time you feed sugar to your brain it releases a feel-good hormone and guess what, you want more. This is no different than taking a hit on a drug or sip of alcohol.

We become addicted to the good feeling and we crave more.

It is a slippery slope my friends!

Anyways, not trying to ruin anyone’s fun, but please be mindful of what you are putting in your body!

If you do consume ONE Cadbury Egg just know you can do Burpees for 20-30 minutes straight to burn that little booger off!

 

Servings: 2

Ingredients:

• 4 cups of raw kale, washed & dried, stems removed, torn into bite-sized pieces
• 1/2 tablespoon of olive oil
• 1 teaspoon of Sea salt
• 1 teaspoon of ground black pepper

Directions:

1. Preheat oven to 300° F.
2. Place the kale leaves in a large bowl. Drizzle olive oil over the kale.
3. Gently toss kale in the olive oil until all of the leaves are coated.
4. Place the kale leaves on a baking sheet, spread evenly.
5. Lightly season the kale with sea salt and ground black pepper. (you can always add more later, so season sparingly.)
6. Bake for 10 minutes, then rotate the baking sheet and bake for another 5 minutes, or until the kale is crispy.
7. Let cool for a few minutes, and enjoy!

Nutrition Facts: Calories per serving: 95.5; Carbohydrates: 11.5 g, sugars: 3 g, fiber: 5 g; Fat: 4.5 g; Protein: 5.5 g

Let’s make eating well – for you and your family – as easy as possible. Simplify, simplify…

You probably already know the best things to do in order to make eating right as easy as possible:

• Shop on the edges of the grocery store, where all the one-ingredient foods are (not the center aisles with the pre-packaged, ingredients-you-can-hardly-pronounce foods)
• Eat mostly plants.
• Don’t keep foods in the house that are generally less healthy for you (eg, potato chips, candy, etc.)
• DO keep easy-to-grab healthy snacks in the refrigerator
• Buy pre-cut fruits and veggies if you know that’s the only way you’ll find/make time to prepare them
• Keep your “healthy staple foods” fully stocked like: quinoa, brown rice, frozen vegetables, healthy meats and eggs, olive oil, tasty spices, apples, lemons, whole wheat wraps…
• Prepare extra portions of healthy meals, so they are easy to grab-and-go on busy days

 

Now here are a few simple recipes you can try to simplify even more. They are great for either lunch or dinner on the go.

Burrito bowl. Set out at least 4 lunch containers and put the following in each:

• Brown and season turkey taco meat
• Add some chopped onion
• Add salsa and sliced cherry tomatoes
• Add a couple spoonfuls of corn

Set aside a separate container for guacamole if you can bring it fresh each day

 

DIY Pizza lunchables. Set out at least 4 lunch containers and put the following in each:

• Slice up whole wheat pita into smaller hand-held pieces.
• Put small containers of margherita sauce in each lunch container
• Include a small container of low-fat mozzarella cheese
• Slice up your favorite pizza toppers – like onions or mushrooms – and include those in the container

Just sprinkle the cheese and toppers into the margherita sauce, then dip the pita in to scoop it out. Include some easy fruit like grapes or cherries, and maybe a handful of almonds for a balanced meal.

 

Overnight Oatmeal. This is becoming more popular for a quick breakfast. You may need to adjust the ingredients so you get the texture you prefer. Put the ingredients inside a mason jar – or something similar – shake it up, and screw on the top. The oats should be ready for you the next morning!

• ⅔ cup of quick cooking steel-cut oats
• ⅔ cup of 2% cottage cheese
• 1 cup of low-fat milk or almond milk
• 1 T chia seeds
• ¼ t vanilla extract
• Pinch of salt

You can also experiment with other optional additions: mashed banana; a little cocoa powder; peanut or almond butter; blueberries; etc.

 

Quiche bites. These little “muffins” don’t take long to prepare, but are full of protein and very tasty!

• Preheat oven to 350
• Crack 6 eggs into a bowl and beat till mixed (you can substitute 3 egg whites instead, if you prefer)
• Dice your favorite veggies into a small bowl – carrots, peppers, broccoli, etc. – and mix into the beaten eggs
• Add 2 T of almond milk
• Spray muffin tins (either mini muffins, or big muffins)
• Ladle the mix into the cups and bake for 10-12 minutes.
• If you want a little added crunch, put whole-grain cereal on top – like Chex or Cheerios – or cut up Ezekiel bread – and bake for another 2 minutes

I’m sure you can come up with some tasty, easy recipes like this that you and your kids will love, and that will provide you with meals-to-go that are healthy.

 

Of course, eating right is just 1 part of what makes for a healthy lifestyle. I’d love to have the chance to speak with you about what you’re already doing well – to encourage you and help you keep it up – and see if there are some other simple ways to improve your health and fitness.

This is a quick message about trends we are seeing in our industry and how it affects you.

Boutique fitness has spiked in popularity over these past 10 years.  Several people have quit the big box gym for more of a small family type of atmosphere.

All in all, we feel it has been great to see so many options available to the general population.  The public needs help with getting activity into our daily lives.

But what are you really getting at these places?

What we have seen is several places offering workouts…Period.

While that is great, it’s new, etc.  Is it getting clients results?

For some people they simply want a workout, sweat, and feel good, and that is great.

But for most people they are needing help in multiple areas:

• Consistent Workouts Weekly
• Nutrition Guidance and Support
• Assessing Progress

Accountability is a missing component and that is how you truly change someone’s life.

TFW exists because we are passionate about changing someone’s life.

Life will happen and you better believe no one is calling to make sure you showed up for that workout.

This is huge missing link.

90% of the reason people come to our program vs another is accountability.

But accountability on multiple levels.

Getting a good workout is a given.

But how do you really help someone feel better, work through scheduling difficulties, crazy travel schedules, plateaus in results, injuries/setbacks, etc. when you only focus on one thing.

Again, I love that there are so many options, but when you step back and evaluate you wonder, are they really helping people?  Or are they just hosting workouts?