Healthy Eats: Bruschetta Quinoa

Basil, balsamic vinegar, and tomatoes are the basis for a delicious bruschetta. There’s no crispy bread or rich cheese in this recipe but I promise you won’t even miss them when you try our Bruschetta Quinoa. Quinoa is one of the superfoods that everyone has been buzzing about. It’s gluten-free, high in protein and one of the few plant foods that contain all nine essential amino acids. Quinoa also has a nutty flavor and provides satiety that is long lasting!

Here’s how to make my Bruschetta Quinoa. You’ll need 1 cup chopped fresh tomatoes, a handful of chopped fresh basil (or 2 TBSP dried if its all  you have), 1/2 cup chopped onion (green, red or sweet white will all work), and 1/4 cup finely chopped spicy green peppers (we grow these in our garden so I have an abundance; you could certainly leave out or add a jalapeno or some bell pepper instead). Add the above ingredients to 3-4 cups of cooked quinoa (follow package instructions to cook). We also make this same salad with couscous and it is also delicious. Fold in 1/2 cup of balsamic vinegar until it nicely coats the whole salad. Sprinkle with salt and pepper to taste.

This amazing recipe and all of the Check Total Health “Healthy Eats” are created and tested by us! Try our other recipes here.

*The exact portions will vary per person. Contact us for more details on your portions and macronutrient breakdown per meal/per day! There is no need to guess at how you should eat – let us help you eat right for your body type and goals!

Corporate Health & Wellness

Healthier employees equal less sick days, higher productivity, and an improved positive culture all around the office. Your employees’ health and wellness should be one of your top priorities to maximize your business goals and returns. How does less stress sound? Higher energy all around? Less missed days and lower insurance premiums? If you’re the boss, all of these things should be music to your ears! They are easy objectives to achieve – offer your employees Corporate Health & Wellness.

At Check Total Health, we have a proven process for offering, promoting, and executing fitness classes, personal & group training, and nutrition coaching in an on-site format right here in Southwest Florida. Your employees can benefit from physical fitness and nutrition coaching without having to leave the office! As a husband & wife team, dedicated to our own health and that of our clients, we provide a motivational, fun and dynamic training experience for all participants. We personally teach and train a variety of classes guaranteeing a high quality of professionalism for your business.

Check Total Health will work closely with you and your employees to make sure the training options stay relevant, well-attended and dynamic – making changes whenever necessary to guarantee we cater to as many peoples’ interests as possible. We have the capacity to promote and execute the classes and training services, track employee attendance, and manage/process payments so you don’t have to do any extra work!

In addition, Check Total Health has hosted a variety of special events and contests such as weight-loss contests, FitDays, nutrition seminars, etc.  We would be very excited to host special events for your company in order to promote health and a better well-being with your employees.

We look forward to helping with your company’s health goals! Contact us to discuss the best options for your company.

 

Healthy Eats: Protein Pudding

Protein Pudding is one of those protein powder wonders! How can something with so little calories, fat, and carbs taste so good? You’ll love this as a sweet treat, low-carb after dinner snack, or a quick on-the-go meal to keep you on track! It’s pretty easy to make but you have to stay close to the microwave at all times. If you let it go too long you will have concrete protein, not protein pudding!

For every 1 portion (usually 1 scoop) of protein powder, add 1/4 cup water. Whisk the two ingredients together in a microwave safe bowl. Set the microwave for 2 minutes on half power. Let it cook about 30 seconds before whisking. Then put it back in for 20 seconds and whisk again. Then depending on the consistency, drop to 10-15 seconds. Once it is close to pudding consistency, do not let it go more than 5-8 seconds at a time. It will quickly turn into rock and you will have to start over!

Once done, top with your allotted fat in peanut butter or almond butter. It’s great served warm or store it in containers and eat it cold!

Healthy food doesn’t have to be bland and boring. Snazz up your clean cooking with our great recipes!

*The exact portions will vary per person. Contact us for more details on your portions and macronutrient breakdown per meal/per day! There is no need to guess at how you should eat – let us help you eat right for your body type and goals!

Healthy Eats: Grilled Sweet Potatoes

Grilled Sweet Potatoes are one of my favorite staples in the Check Total Health Meal Plan. A great way to prepare the sweet potatoes is to slice them 1/2 inch thick, spray them with non-stick cooking spray, and season with Chinese Five Spice.grilled sweet potatoes

Then heat the grill to 500 degrees and place the sweet potatoes over direct heat. After both sides have a nice color to them, move the grilled sweet potatoes to the upper rack to give the center enough time to cook through.  Pair your grilled sweet potatoes with steak and vegetables for a complete meal!

Make food taste good so you’ll enjoy eating it! Try our other tasty healthy EATS by clicking here.

*The exact portions will vary per person. Contact us for more details on your portions and macronutrient breakdown per meal/per day! There is no need to guess at how you should eat – let us help you eat right for your body type and goals!

Healthy Eats: Banana Nut Bread

Can you smell it? Your mom’s homemade banana nut bread! The thought of it probably has you reminiscing about Sunday brunch at grandma’s house! Well now you can enjoy this classic treat without the guilt. This banana nut bread recipe redo is perfect for your breakfast and/or post workout carbs – be sure to pair your correct portion of protein and fats with it.

12 Ingredients:

  • 1 cup Unsweetened Applesaucebanana nut bread
  • 1.5 cup(s) Coconut Sugar
  • 1 Tsp Pure Vanilla Extract
  • 7 large peeled bananas (defrosted if frozen)
  • 1 cup Nonfat 0% Greek Yogurt
  • 2 tbsp(s) Baking Soda
  • 2 tbsp(s) Baking Powder
  • 2 cup(s) Rice or Regular Flour
  • 1.5 cup(s) Old Fashioned Oats
  • 2 large Eggs whole
  • 1/3 cup Egg Whites
  • 1 cup Chopped Walnuts

Whisk together applesauce, sugar and vanilla. Add eggs until well combined. Mash bananas in a separate bowl. Whisk yogurt into applesauce mixture then stir in bananas. Fold in soda, powder, flour, oats and chopped walnuts. Pour into 3 large loaf pans. Bake at 350 degrees for 55-65 minutes, then if necessary lower the heat to 325 for another 5-10 minutes or until toothpick inserted in middle comes out clean. Each loaf should yield 10-12 slices.

Approximate nutrition facts (per slice): 145 calories , 3 g of fat, 28 g of carbs, 14 g of sugar, 3 g of protein

A great way to use old bananas is stick them in the freezer until you have enough to make this delicious treat!

Try our other tasty healthy EATS by clicking here.

*The exact portions will vary per person. Contact us for more details on your portions and macronutrient breakdown per meal/per day!

Healthy Eats: Roasted Curry Cauliflower

When baked broccoli is just not doing it for you anymore, kick your veg regimen up a notch with Roasted Curry Cauliflower.roasted curry cauliflower

Combine 1/2 cup Greek Yogurt (nonfat), 1 TBSP curry powder, 1 TSP tumeric, 1 TSP garlic powder, 1 TSP smoked paprika, salt to taste, and the juice of 1/2-1 whole lime in a bowl. Use your hands or a pastry brush to paint the mixture over a large head of cauliflower. Roast at 425 degrees for 30-45 minutes or until a nice crust has formed. Cauliflower will be easily sliced into large hunks and paired nicely with your lean meat and starch/grains for a complete meal.

Try more of our healthy EATS!

*The exact portions will vary per person. Contact us for more details on your portions and macronutrient breakdown per meal/per day!

 

Healthy Wife…Happy Life: A Healthy Kind of Sexy

What do you think about when you think SEXY woman? Do you see a younger version of yourself? A magazine model you wish you looked like? Or do you think “we’ll I’m pretty sexy”? I hope its the latter but for most women we constantly analyze our bodies and pick apart every single bit until there is nothing left but negativity. Then try to feel up for bedroom time with the hubby, not!

So no matter where you’re starting in your health seeking journey, the end result can be a healthier and SEXIER you! Why not? Why not feel so good about yourself that you look forward to being in the buff!! I don’t have to tell you that your husband or significant other will be thrilled that you feel so good about yourself that you want to share that excitement. It’s a win-win.

No more stress about having to have sexy time; nope, you’ll look forward to it just as much as your GUY! So this sounds great right? How can you make it happen?

Here is the first time that I’m going to suggest you actually start on a new healthy routine TODAY. I’m not just going to suggest that you think about being healthy, remove negative thoughts and outside factors that are getting in your way, or make room financially for the important stuff. Nope, today I say “start today”. There is no time like the present to start your healthy eating and exercise. So will you automatically feel better, healthier, and sexier on day one? Well this might sound silly but yes, within a few days to a week you will already feel so much better about yourself. Then it’s day by day as you improve your health and YOU WILL FEEL PRETTIER, HAPPIER, SEXIER…just taking the steps will change your whole mindset and its your mindset and thoughts about yourself that matter – not other peoples’ opinions.

Because I don’t want you to delay another day, read these tips to get started now:

  1. Eat 5 balanced meals each day consisting of 40% carbs, 35% protein and 25% fat. Women should aim for 1500-1600 calories and men 2000-2100 calories per day.
  2. Drink a lot of water – way more than 8 glasses a day!
  3. Clean out the junk food and don’t buy more. When it’s time for a cheat meal, go out to eat and don’t bring any home with you. When you keep the junk away there is nothing to tempt you!
  4. Since I mentioned cheat meals, make sure they are just “MEALS” not “DAYS”. You can have 1-2 cheat meals each week. Make them special nights out so you look forward to them.
  5. Eliminate or significantly reduce alcohol consumption. Perhaps have a drink with your cheat meal but then back on the sober bandwagon!
  6. Exercise 5-6 days each week; 2-3 of those days should incorporate 30-45 minutes of strength and resistance training and all of the days should have some cardiovascular training for 30-45 minutes.
  7. Step on the scale just once a week and always the same day and time. I recommend Friday morning before you do any cheat meals over the weekend!

Check in often for tips, recipes, and motivation to keep you on your journey. Start TODAY and the SEXIER YOU is not far away at all!

Healthy Wife…Happy Life: Time Management

Hello ladies and thanks for checking in to see my latest post. We are all so busy – morning, noon and night! There is never a time of day when I think I wish I had something to do. As a part-time personal trainer and indoor cycle instructor and full-time mommy to Liv and wife to Justin there are countless things that I need to (have to) do everyday. So how to find time for healthy eating and exercise?? Time management  of course, and it is a skill I learned in college that should never be underestimated as it truly is the difference between happy Steph and stressed Steph.

Here’s how I start just about every day…thinking about my list of must do’s, should do’s, and it would be nice to do’s! I usually get it written in my notebook by the time I’ve finished my coffee. If it’s not concrete somewhere then it’s hard for me to remember and get it all done. My husband likes to use his phone and that’s great too; me personally.. I need it where I can scratch it off!

Prioritize the important items you must get done and make sure YOUR WORKOUT and healthy food preparation is a priority. Also, work hard to set yourself up for success. While I’d rather relax and play with my family ALL weekend, I take time (time management) on Sunday to prepare food for the beginning of the week and then I do the same thing on Wednesday night to hold us over through the week. You could do it all on Sunday but we like the taste of fresh food so I do it twice a week.

FOOD PREP: On Sunday’s, I go to the stores (Publix and Sam’s Club) in the morning and spend about two hours making enough vegetables, meat, and grains to last through Wednesday. It’s simple cooking that doesn’t take a lot of effort or time but the key is to get it done ahead of time. I also prepare Liv’s food so I can feed her on demand without having to make it each meal. On Wednesday’s I make more meat, veg, and grains to finish out the week. On the weekend’s we enjoy tasty food and reset for the week. That’s all there is to it. Make your grocery list, do the shopping, prepare the food in bulk, and enjoy the healthy eating you deserve. Time Management: When it’s all done ahead of time you don’t have to feel stressed, disappointed, and guilty when you CAN’T eat healthy. You CAN and you deserve to have the great feeling that healthy eating provides!food prep

The other important items you must do need to make it on the list so you can feel good about life. A healthy wife is a happy life so set yourself up right and don’t be afraid to delegate chores to your hubby/kids. They don’t mean to NOT help, they just don’t think of the things that need to get done like you do. You will be so much happier when your house is clean, the dishes done, laundry folded and put away, and healthy food is cooked and ready to be eaten in your refrigerator. Then it seems nothing will be standing in your way of a trip to the gym to get your workout on — and again, another thing that will make you FEEL GOOD ABOUT YOU!

You’re probably noticing the trend, do the things that need to get done so you can be healthy and happiness will be a direct result to that healthiness. Make your lists, check them twice, delegate chores, and you’re on your way to a healthier and happier you!

Healthy Wife…Happy Life: Outside Factors

Are outside factors controlling your emotions and well-being? These can be a job you don’t care for, a boss you can’t stand, a friend who always complains, etc. Negative outside factors can weigh on us and make obtaining optimal health an even bigger challenge. So what should you do?

Give your complaining friends the chance to be more positive around you and stay above the negativity. Don’t throw pity parties for yourselves. Everyone is in control of their current situation whether they want to admit it or not. If you don’t like your job, quit. If your boyfriend/husband treats you poorly, leave. If your kids are horribly misbehaved, put your foot down and change it. Easier said than done? Of course it is…if it was easy everyone would do it.

Here’s how I overcame my biggest negative outside factor: an unsatisfying, stressful career.

I found myself in a pretty miserable spot when I was just a few months pregnant. I was thrilled to be pregnant and had wanted it for what seemed like forever. BUT, big but, I was not happy with my job. It’s funny that sometimes our first job in life is the one we should stick with. I became a personal trainer when I was only 18 years old and in college for my degree in finance. I loved fitness but after graduating college I had 4 different corporate jobs with none better than the rest. I would either love the job and hate the boss or hate the job and love the co-workers — never feeling completely fulfilled and always very stressed out. I took work home at nights and weekends and gave it my all for seven years, thinking that at some point it would get better. I would constantly tell my husband that this just couldn’t be my life and I didn’t know how much longer I could do it for. The stress weighed so heavily on me and when I found out I was pregnant I started seriously doubting how I could raise a child with so much negativity constantly swimming in my brain. So what did I do? I gave up a six figure job to join my husband (in the middle of my pregnancy) in our personal training business. Helping people reach health is so fulfilling, brings a smile to my face, is stress-free, and provides the flexibility necessary for me to be the best mom to my daughter. Money doesn’t buy happiness (so true) but love, a happy marriage, a healthy baby and a stress free mommy sure do!

jobIf you’re thinking I’m crazy to suggest you quit your job, I’m not. Figure out what makes you happy and go get it. Find the friends that add to your life and only hang out with them. If someone/something is weighing you down then get rid of it — it/they are only getting in the way of your BEST YOU. Clean up your outside factors. Then tackling proper eating, exercise, etc. won’t seem so challenging because you’ll be HAPPY.

This week’s homework is to identify the outside factors in your life. The positive ones and the negative ones. Can you change anything for the better immediately? Which ones can you fix in the near term and what need a long term strategy to improve (job, marriage, etc). Identify first then map out your plan for improvement or elimination. Happiness can be reached by everyone you just have to take the steps to achieve it!

 

Warm Up with Yogalates

yogalates group

How often do you actually take the time to do a proper warm up before starting your workout? For most people the answer is seldom, or not at all. I’ve been guilty of it myself in the past. For many years I’d jump straight into resistance training without doing a proper warm up beforehand. Well I profess that I’m now a changed man…and for many good reasons!

Doing a proper warm up not only decreases the risk of incurring injuries, but it also increases: range of motion/flexibility, blood flow to skeletal muscle and vital organs, as well as increases body temperature which makes skeletal muscle much elastic…just to name a few. As you can imagine all of these would be very beneficial to anyone from a bodybuilder to a long distance runner and everyone in between. I can tell you first hand that if you’re one of those people who think that doing a warm up is a waste of time that you’re severely limiting your fitness potential and crippling your long term results.

A proper warm up could include a combination of light aerobics/cardio, stretching, calisthenics, and even breathing exercises. My favorite way to warm up combines all of these elements into a 10-15 minute sequence called Yogalates which is a combination of modern Yoga and Pilates, but don’t be mistaken…Yoga and Pilates are not easy!

Most people think Yoga/Pilates is only for women and the elderly, but as a young athletic man I can tell you that the stretches and poses done in modern Yoga/Pilates are a perfect way to get you ready for a body changing workout.

Typically when you stretch you want to start with the more basic, less strenuous stretches and work from the top down and then gradually work into more strenuous stretches for the larger muscle groups. Here’s an example flow (sequence) of some of my favorite stretches/poses:

  • Each of these stretches/poses should be held for a minimum of 15 seconds on each side, at least 2 times through.
  • Remember to stretch until you feel a slight to moderate strain on the target area, hold, and then carefully increase the amount of strain until you’ve reached your maximum range of motion.
  • Try to “flow” from one stretch/pose to the next and keep your abs in tight throughout.
  • Try to keep your breathing in pattern with your movements. Exhale on the strenuous part of the movement, inhale on the easier part of the movement.

Standing Side Stretch (L and R)

Standing side stretch

Stand up straight with your feet at your hips’ width. As you inhale, raise your left arm  through your side and bend to the right as you exhale. Keep the position with your side  muscles.

 

 

Triangle Pose (L and R)

triangle pose

Stand up straight. Step to the left with your left foot, same for right side. Rotate your  left foot 90 degrees  and your right foot about 15 degrees to the left. Bend your left leg  90 degrees. Stretch  your arms to your sides, palms up. Bend your torso to the left with  your left side facing  your left thigh. Stretch your left arm down and right arm up.

 

Downward Facing Dog Pose

Sdownward dogit on your heels, lower your head on the mat, stretch your arms forward. Go to the  table pose. Push with your hands and straighten your legs. Extend your pelvic bones  up and heels down. Let your head hang freely, stretch your waist

 

 

Child Pose

child pose Lower your head as you sit on your heels. Stretch your arms forward on the floor.

 

 

 

Cobra Pose

cobra pose Lie on your stomach. Press your palms against the floor at the level of your shoulders.  Use your back muscles to raise your head and upper torso, then use arms.  Straightening your arms, arch the chest section of your backbone. Look straight.

 

 

Bird Dog Pose

bird dog

Start in table pose on your hands and knees with back flat and abdominal sucked in. Slowly extend your opposite arm and leg straight out until in line with each other. Keep your chest up and abdominal in throughout the entire exercise.

 

 

Side Plank Pose (L and R)

side plank Take the plank position. Move your weight onto the right hand. Rotate your torso  lifting your left hand from the floor. Keep your legs together.

 

 

 

These are just a handful of my favorites, but there are lots more! I highly encourage everyone to incorporate yoga/Pilates into their weekly workout routine. It’s not just a great way to stretch and get warmed up before your workout either…it’s also great for increasing balance, core strength, range of motion, and relative strength. If you’re interested in trying a one-on-one yogalates workout, feel free to contact me to schedule a session.

Justin Check, NSCA-CPT, NESTA-FNC
Check Total Health
justin@check-yourself.com