Hey sweet friend,
In the midst of a worldwide pandemic, we, Team TransFit, want to do everything we can to stay connected with each of you because we believe we are #strongertogether. It is our goal to keep you encouraged and motivated throughout each day, but most of all, we want to remind you that the Lord is good and faithful.
As we are getting used to the new normal, for today, please feel free to give us an idea of what you are looking for from us! We want to be accommodating to the needs and wants of your body, mind, and spirit!
Join us on Facebook LIVE and InstagramTV TODAY at 3:00pm for a fun family workout with our family, the Wards, and JennySue Makeup and family!
Peak Nutrition in the Midst of the Coronavirus
(from RD, Kaeti Shurling):
We could all use a little nutrition advice as it relates to our immunity!
Make sure your eating enough of the right nutrients by focusing on these key components:
Protein:
-Lean chicken
-Wild-caught fish (i.e. salmon, cod)
-Eggs
-Plant-based (i.e. beans/legumes)
Vitamin A (beta-carotene):
-Keeps our GI and respiratory system healthy
-Orange and red fruits and vegetables
-Egg yolk
Vitamin C:
-Helps form antibodies
-Citrus, Tomatoes, and Strawberries
Vitamin D:
-Deficiency-->increased susceptibility to infection
Probiotics:
-Supplements (i.e. 3-100 billion CFU)
-Yogurt (i.e. cows milk or coconut milk)
Southwestern Salad
Ingredients
1/2 ripe avocado
1/2 cup packed fresh cilantro
1/2 cup nonfat plain yogurt
2 scallions, chopped (optional)
1 clove garlic, quartered
1 tablespoon lime juice
1 tablespoon extra virgin olive oil
1/2 teaspoon salt
3 cups mixed greens
1/2 cup black beans, canned (rinsed) or cooked
1/2 cup corn kernels, fresh or frozen
1/2 cup grape tomatoes
1/4 cup edamame
Instructions:
Place avocado, cilantro, yogurt, scallions, garlic, lime juice, oil, and salt in a blender; blend until smooth.
Place greens in an individual salad bowl; toss with 2 tablespoons of the dressing. (Refrigerate the remaining dressing.) Top the greens with black beans, corn, edamame, and tomatoes. Sprinkle with a touch of Mexican cheese!
Chia Coconut Oatmeal
Ingredients:
1/2 cup steel-cut oats of old-fashioned oats
1-ounce dry chia seeds
1 cups unsweetened coconut milk
1 tsp. cinnamon
4-5 drops stevia extract
2 tablespoons unsweetened coconut flakes
1 tsp. 100% pure maple syrup (optional)
Instructions:
Soak oats and chia seeds in coconut milk overnight (I place in a large mason jar and shake a few times). Before eating warm oatmeal on stovetop or microwave until desired consistency. Stir in stevia and/or maple syrup and more coconut milk to reach desired consistency and top with coconut flakes.
Blackened Salmon Tacos
Ingredients:
For the blackened salmon:
1 tablespoon paprika
1 teaspoon cayenne
1 teaspoon dried thyme
2 teaspoons cumin
½ teaspoon garlic powder
¼ teaspoon black pepper
1 teaspoon kosher salt
4 (6 oz.) pieces salmon
2 tablespoons olive oil
For the tacos:
8 corn or flour tortillas or Bibb Lettuce for wraps
2 cups green lettuce, chopped fine
1 can organic black beans (rinsed)
2 cups of cauliflower rice or white rice for kids
1 cup diced tomato
1/4 cup diced red onion (optional)
2 tablespoon minced cilantro
¼ cup greek yogurt as a sub for sour cream
1 lime, cut into small wedges
1 avocado
Instructions
To make salmon: In a small bowl combine the spices. Put the mixture on a plate and coat the portions of salmon. Heat a large heavy-bottomed pan or cast-iron skillet over medium heat, and add the oil. Add the salmon flesh side down. Cook for 2 to 3 minutes per side or until the skin is crispy. Once the salmon has slightly cooled, peel the skin away with a fork and cut salmon into large chunks. You can also broil the salmon on 500 for 8-11 minutes on the foil.
Fill each tortilla or lettuce wrap with lettuce, tomato, onion, black beans, rice of choice, and about ½ of each salmon fillet, a sprinkle of cilantro, a drizzle of fresh lime and a drizzle of Greek yogurt or salsa.
Resources for the Whole Family:
Want to Meet 1-1 FaceTime for Online Personal Training or 1-1 Online Nutrition Consulting?
TRANSFORM your body and nutrition habits starting today with 1-1 Online Personal Training or Nutrition Consulting. Anyone of our Personal Trainers, Nutrition Consultants, or Registered Dietitian would love to have a ZOOM appointment with you.
Email us to set up your appointment.
Here are some FREE nutrition helpful meal plans and options to help you:
COVID-19 CHALLENGE
Everyone loves a challenge, especially when are forced to stay at home! This chart will challenge you to stay active, drink plenty of water, eat nutritious food, be grateful, and find joy in the midst of a world pandemic. Print it out, place it on the refrigerator, and get the whole family involved!
Let’s #livetransformed and stay strong together! Post your #transfitfoodchallenge or #transfitfamilyyogachallenge pictures! Subscribe to our YouTube channel and stay up to date on Instagram.
Check out our website for blogs, inspiration, recipes, workouts, and more!
Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one Personal Training or Nutrition Session.
Blessings,
Caroline and Team TransFit
