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Protein Powder Desert

Protein Powder Desert

1 rounded scoop protein powder of choice
3-4 tbsp water or milk
1 tsp Omega Swirl (optional)

Mix water/milk with protein powder in a microwave safe bowl. The mixture should have a pudding-like consistency. Microwave for 20-30 seconds. If using, top with omega swirl.

This is the best treat when having a sweet craving. It’s also something you could have every night if you wanted!
They have different flavors of the omega swirl, and I think the orange one would be great with vanilla protein powder. Another variation is chocolate protein powder with a spoonful of peanut butter on top. Or vanilla protein powder topped with a tablespoon of jam. Adding a tablespoon of unsweetened cocoa powder or PB2 can really kick it up a notch if you’re craving chocolate.
When I make mine, I use strawberry Muscle Milk and lemon zest Omega Swirl. Tastes just like strawberry lemonade cake. Yum! The omega swirl is really sweet. You don’t need to use a lot of it, but it really makes the dessert feel decadent. Plus, it’s an omega-3 supplement, so it’s good for you.
Also, I only microwave my dessert for 20 seconds. Cooking for the whole 30 seconds makes the dessert cake-like, and I prefer the pudding consistency that results from a shorter cooking time.
Recently, I’ve been using unsweetened almond milk instead of water. It thickens the mixture a little, although the dessert tastes just fine with water. Enjoy!

(Serves one)
With 2oz unsweetened almond milk and 1 tsp omega swirl
Calories      181
Carbs          11
Fat               9
Protein        16

Taiso Fitness and Nutrition

If you are looking for a unique gym experience try Taiso Fitness and Nutrition. We are Tacoma’s fitness and nutrition gym for people who want […]

By |2024-11-22T15:50:34-08:00March 4th, 2013|Blog, Recipe|Comments Off on Protein Powder Desert
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5 Spice Fish with Wasabi Sauce

5 Spice Fish

4 cod fillets (6oz. each)
2 tsp olive oil
2 tsp Chinese 5 spice powder

1 avocado
1 tbsp lime juice
1 tsp wasabi paste
1/2 cup low- fat yogurt
Salt and pepper, to taste.

Preheat oven to 450 degrees. While oven is preheating, mash together avocado, lime juice, and wasabi paste in a medium bowl. Whisk in yogurt until smooth. Add salt and pepper to taste. Set aside.
Place fish in a shallow baking dish. Drizzle with the oilive oil, then sprinkle on the 5 spice powder and salt. Roast the fish in the oven for about 10-14 minutes, or until fish easily flakes when tested with a fork. Serve each fillet with a generous dollop of the sauce.

This was super easy to prepare, and so delicious! I didn’t have any Chinese 5 spice, but I did have a Chinese 12 spice rub that I used instead. I know, I totally got all fancy and one-upped the 5 spice. Honestly though, if you don’t have Chinese 5 spice (or 12 spice), you can make your own by combing a teaspoon each (ground) of cinnamon, cloves, fennel seed, star anise, and peppercorns.
I’d pick a larger avocado for the sauce. The one I used was kind of small, and I would have preferred a little more avocado in the sauce. Otherwise, the wasabi and avocado pair really well with the spices on the fish. I can’t believe how quick and yummy this recipe was. It felt like a cheat meal, even though it fit well within my nutrition plan. Enjoy!

(Serves 4)
Calories       231
Protein         29g
Fat               10g
Carbs           7g
Sodium        431mg

Taiso Fitness and Nutrition

If you are looking for a unique gym experience try Taiso Fitness and Nutrition. We are […]

By |2024-11-22T15:50:34-08:00March 4th, 2013|Blog, Recipe|Comments Off on 5 Spice Fish with Wasabi Sauce
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Chicken Piccata

Chicken Piccata

 

12 oz. boneless, skinless chicken breast (about 2)
2 tbsp flour (I used coconut flour)
4 tbsp oil of choice (I used coconut oil)
2 tbsp freshly squeezed lemon juice
1 tsp lemon zest (optional)
2 tbsp parsley, chopped
2 tsp capers, minced
Freshly ground black pepper, to taste

Lay the chicken out on a work surface. Using a smooth scaloppine pounder or a rolling pin wrapped in plastic wrap, flatten chicken to 1/4″ thickness. Lightly dredge chicken in the flour.
Heat a large skillet over medium-high heat, then add oil to skillet until heated. Add chicken to skillet and cook 4 minutes per side or until lightly browned and cooked through. Set chicken aside.
Remove pan from heat and add lemon juice, lemon zest, parsley, and capers. Bring the mixture to a boil and let simmer for 2 minutes, allowing flavors to blend.
Serve chicken with pan drippings.

This was a fun one. I love pounding out the chicken! You get to smash out any pent up aggression, and with the chicken flattened out it makes 4oz of chicken seem like a lot of food! Making sure the chicken is an even 1/4″ thickness is and important step, not to be skipped, because it ensures the chicken cooks evenly at both ends.
Instead of dredging my chicken in all-purpose flour, I used my wire mesh strainer to lightly dust coconut flour over both sides of the chicken. By doing this, I got an even coating of flour and ending up only using about 1 tbsp of flour. I do this with any recipe that calls for dredging because I’m just terrible at it dredging! I end up using twice the amount of flour because it gets all […]

By |2024-11-22T15:50:35-08:00March 4th, 2013|Blog, Recipe|Comments Off on Chicken Piccata
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Thai Pea Soup

Thai Pea Soup

1 tbsp coconut oil, or oil of choice
2 tsp chopped garlic (about 2 cloves)
1 tbsp green curry paste
1 tbsp tamari/soy sauce or fish sauce(optional)
1 tsp cumin
1/2 tsp cayenne pepper ( optional)

32oz. frozen peas (1 large bag)
4 cups chicken or vegetable stock (1 box)
Salt and pepper, to taste
(makes about 7 cups)

Heat coconut oil in a large stockpot on medium heat. Add garlic to heated oil and sauté for one minute. After you have sautéed the garlic, add 2 tablespoons of stock, curry paste, cayenne, cumin, tamari and heat one more minute, stirring frequently. Add the rest of the stock to the pot and bring to a boil. Add the peas, and bring back to a boil. Take the pot off the heat and cool for a few minutes. Purée with a food processor or blender until smooth and pour back into the pot. Reheat before serving.

I named this soup Thai Pea Soup because of the green curry paste and fish sauce. The original recipe called for a medium onion and just the cumin, but I didn’t have an onion so I used green curry paste. Why? Because it’s got enough flavor to take the place of an onion. Why paste instead of powder? I had it in my fridge, and I think it’s tastier than the curry powders I have tried. Why green curry instead of red? The red curry paste contains dried shrimp and I’m allergic to shrimp.
The fish sauce added great depth and flavor to the soup, but I don’t think I’ll use it again. Unfortunately, fish sauce kind of smells like a foot when reheated. Not a very appetizing smell. Using soy […]

By |2024-11-22T15:50:35-08:00February 19th, 2013|Blog, Recipe|Comments Off on Thai Pea Soup
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Cranberry Chicken Salad

Cranberry Chicken Salad

1 cup nonfat Greek yogurt
2 tbsp apple cider vinegar
2-4 tbsp mayonnaise
1 medium pink lady apple, finely chopped
1/3 cup dried cranberries
1/3 cup chopped nuts
1 tbsp rosemary, minced
2 boneless, skinless chicken breast, cooked and shredded or cubed (i used lime crockpot chicken)
Salt and pepper, to taste
(makes 4 large or 6 small meals)

Mix wet ingredients together first, then add to dry ingredients!

What I love most about this recipe is how fast and easy it is to prepare.  Aside from the time it took to cook the chicken, I was able to throw this salad together in about 15 minutes. Most of the ingredients are shelf stable items that you probably have in your pantry right now! For the chicken I used half a batch of crockpot chicken, but next time I think I’ll just use canned chicken. Can’t get much easier than that! This is a great meal make on Sunday to have for lunches during the work week.
Jesse added chopped pickle to his, but I don’t like pickle mixed in with my food. Instead, I had a pickle alongside my salad. The flavors were good together, so I bet it would be tasty mixed in the salad if you like that sort of thing. Or you could sub pickle juice for the apple cider vinegar if you didn’t have any of the vinegar on hand. Don’t like apples? Try grapes instead!
Just a few more tips…
When I first made this recipe, I didn’t wait for the chicken to cool and I didn’t use any mayonnaise. Big mistake. Make sure the chicken has cooled down, and use the mayo. Otherwise, the salad is just too dry. Anyway, have […]

By |2024-11-22T15:50:35-08:00February 19th, 2013|Blog, Recipe|Comments Off on Cranberry Chicken Salad
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Ladies Jeans Challenge & Mens Fitness Challenge

Happy New Year!

We would like to wish everyone health and happiness in the New Year, and look forward to helping you achieve your health and fitness goals!

Ladies Jeans Challenge & Mens Fitness Challenge

For the first time we are introducing a challenge for the men that will coincide with the Ladies Jeans Challenge.

Both events run from February 4th through March 30th. Both challenges will include:

– unlimited classes
– one group class a week (men and women in separate groups) covering everything about nutrition, planning, and preparation and how to make it work with a busy lifestyle.
– one-on-one counseling session each week.
– prizes for the people who best stick to assigned habits during the challenge.

* There will be some variation in the material between to two challenges.

Also for the first time, a special rate for a household or family member.

$99 for current members
$199 for household or family member
$499 for non-members

Like always, space is limited to 10 women and 6 men.

Current members may begin registration now!

Non-members registration begins January 15th.

All previous challenges sold out.

Taiso Fitness and Nutrition

If you are looking for a unique gym experience try Taiso Fitness and Nutrition. We are Tacoma’s fitness and nutrition gym for people who want to get out of pain or improve performance, who need immediate, measurable results, and want to make educated decisions to take control of their health.

Ready to get out of pain or improve performance? Looking for a gym, personal trainer, or unique boot camp experience? Set up a complimentary consultation, or start a 21 Day Risk Free Trial. Stay up to date on the latest information through our website at www.taisofitness.com

By |2024-11-22T15:50:35-08:00January 2nd, 2013|Blog|Comments Off on Ladies Jeans Challenge & Mens Fitness Challenge
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Happy Veterans Day

We are open for Veterans Days so come on in!

Taiso Fitness and Nutrition

If you are looking for a unique gym experience try Taiso Fitness and Nutrition. We are Tacoma’s fitness and nutrition gym for people who want to get out of pain or improve performance, who need immediate, measurable results, and want to make educated decisions to take control of their health.

Ready to get out of pain or improve performance? Looking for a gym, personal trainer, or unique boot camp experience? Set up a complimentary consultation, or start a 21 Day Risk Free Trial. Stay up to date on the latest information through our website at www.taisofitness.com

By |2024-11-22T15:50:35-08:00November 12th, 2012|Uncategorized|Comments Off on Happy Veterans Day
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Melt Stress, Improve Health, and Feel Great – Workshop November 17th

In this workshop you will learn: How to listen to your bodies warning signs and what to do before it affects your health. Learn easy tools to become more resistant to stress, improve productivity, and re-gain mobility.

Saturday November 17th 10am – Noon

Call or email to get your seat!

Taiso Fitness and Nutrition

If you are looking for a unique gym experience try Taiso Fitness and Nutrition. We are Tacoma’s fitness and nutrition gym for people who want to get out of pain or improve performance, who need immediate, measurable results, and want to make educated decisions to take control of their health.

Ready to get out of pain or improve performance? Looking for a gym, personal trainer, or unique boot camp experience? Set up a complimentary consultation, or start a 21 Day Risk Free Trial. Stay up to date on the latest information through our website at www.taisofitness.com

By |2024-11-22T15:50:35-08:00October 9th, 2012|Blog|Comments Off on Melt Stress, Improve Health, and Feel Great – Workshop November 17th
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Faux Potato Soup

I made this soup when craving a creamy classic my Mom use to make when I was in high school. She made the best potato soup and I wanted to find a substitute that would fit in with my lifestyle goals.

Ingredients:
1 head of cauliflower
2 onions
1 garlic head
2 pc bacon
4 chicken breast
1/2 lemon slices

I made my own chicken broth for this recipe but if you wanted to you can buy any from the store. Crock pot chicken is a multi-purpose dish I use to keep healthy protein available all week long. Take 4 chicken breast and place in crock pot cover with water and sliced lemon slices. Place on high for 6 hours or low for 8. Preheat oven 400°. When the chicken is done, cut up cauliflower, and onions then place in roasting pan. I have a misto spray bottle that lightly coats my veggies with olive oil with the least amount of calories. Season with salt and pepper. Place in oven for 30-45 min depending on how caramelized you like your onions. Take out and puree the onions, cauliflower and roasted garlic. Place a large soup pot on the stove and put the heat on medium. Place minced bacon pieces until fat is rendered and they are crispy, add cauliflower mixture and chicken broth. I shred up my crock pot chicken weekly so I add the amount in as my serving size dictates. Butch needs more protein per meal than me so I try to make our meals with that in mind. 2 large or 4 small servings.
The soup was creamy, rich and luxurious tasting. It made a healthy meal taste like cheating. Be happy and healthy. If your diet is making you change, […]

By |2024-11-22T15:50:35-08:00October 3rd, 2012|Blog, Recipe|Comments Off on Faux Potato Soup
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How to Lose Weight Joyfully

Begin with the wish to change. The stronger the wish the more effective. This wish protects you against negative people and thoughts. Sometimes we can find ourselves battling upstream in the current of life and it is important to hold on to our determination as a weapon against bad habits, and to give us the strength to find new ones.

In weight loss it is always critical to focus on our habits, not our outcomes. Most people dislike the scale because they first, expect too much and second, are not aware of how habits effect results. For example, we cannot expect to joyfully lose weight when we eat healthy, except on weekends, birthdays, and when we go out. Most people who think they are following a healthy diet only do so about 50% of the time. That will lead to frustration and anxiety. Instead we should understand that those are part of our daily lives and we can plan to overcome them one step at a time.

The next step is steadfastness. How do we continue joyfully over a long period of time? Maintaining a continuous amount of effort is key in reaching our goal. This must be done with skill and our program specifically builds on this principle. Crash diets may work fast but steadfastness keeps you on the right path even after six months. If your wish to lose weight is strong, then you will be able to overcome being over enthusiastic and wanting results NOW! I know you all do but don’t trade a short-term success just to end up with long-term failure. We have to be very deliberate in our actions and our intentions. The person who is not anxious about losing weight […]

By |2024-11-22T15:50:35-08:00September 27th, 2012|Blog|Comments Off on How to Lose Weight Joyfully
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DISCLAIMER: Results may vary. Consult your physician before beginning any exercise program.
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