Quinoa Turkey Stuffing Recipe – Allrecipes.com

Quinoa Stuffing / Dressing

Image by Daniel Greene via Flickr

Thanksgiving is coming up and for Americans this time of year is one of three consecutive holidays that send most fat loss and weight loss goals south. Halloween candy, Thanksgiving stuffing and Christmas parties galore. So don’t stuff yourself on breaded stuffing…Try the quinoa stuffing solution for a lower glycemic index, higher nutritional value food great for diabetics and those who want to keep their weight loss goals on track during the holidays.


1 cup quinoa, rinsed

2 cups water

1 onion, chopped

1 pound fresh mushrooms, sliced

2 apples – peeled, cored, and chopped

1/4 cup pine nuts

Fore more of this recipe check out Quinoa Turkey Stuffing Recipe – Allrecipes.com.


Cheese, Meat, Cheese, Cheese, Meat & That’s it!

Jack in the Box Holiday antenna ball

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Yes, that’s it. The answer to the question “Why are so many people are overweight?”  Jack in the box = McDonalds = Burger King = Fast Food = Same Same, but different, but same.

Solution…vegetables, fruit, exercise, more vegetables and that’s it!  Our target is everyone!

Start out the holiday season right with a little lifestyle change. Get a small group of friends together and starting now! What are you waiting for? Call now 084.656.9800

Meat & Nuts for Breakfast?

People often ask me, who are my gurus? Well, one of them is Charles Poliquin and recently I read an interesting article by him. It was not only interesting to read, but interesting to try for myself.

Charles Poliquin states in one of his recent nutrition articles that a rotating meat and nut breakfast is his single best dietary tip for optimal leanness, energy and sustained mental focus. He goes on to say that,

“Clients ranging from NHL & NFL stars to corporate executives rave about the increased mental acuity and focused energy they derive from this food combination.  The meat allows for a slow and steady rise in blood sugar. The nuts provide a great source of healthy smart fats that allows the blood sugar to remain stable for an extended period of time. ”

Furthermore he goes on to say that,

“Multiple studies on employee productivity or on children’s attention patterns have demonstrated that a high protein breakfast does not only impact on the energy and productivity levels of morning till noon, but extended its positive way in the late afternoon.”

So I decided to try it out for myself. Within a few days I began to notice a difference in the mornings. Since I’m a Health and Fitness Coach/ Personal Trainer, I’m usually awake at ungodly hours of the morning to coach clients. So at 5am I need something quick and filling to get me through those first 3 hours of activity. What I noticed straight away was that I felt more awake and alert. I also felt satiety, but not full and sluggish. Furthermore, my thoughts did seem clearer and more focused and my cravings for processed carbohydrates diminished for the remainder of the day.

Some clients have reported back the same results and the females especially noticed feeling lighter through the tummy.

Here’s an example of a few of my quick morning meat and nut rotations.

200g piece smoked Duck

Hand full of Walnuts


200g smoked Salmon

Hand full of Almonds


150g smoked Mackeral

Handful of Cashews


5 Foods That Make Your Skin Glow (via Darksiren’s Fitness by Design)

whitening cream

Image by natala007 via Flickr

What’s the largest organ of the body? The skin. Bet some of you didn’t know that so next time you’re watching “Are you smarter than a fifth grader” and this question pops up, thank me please. No need to phone a friend when the answer is right in front of you. So your skin is your largest organ? Then why aren’t you taking better care of it? Forget those silly whitening creams and lotions and get real. The real is that rubbing something over the top of your skin won’t change your skin color (unless you’re bleaching), make it more radiant or look healthier no more than rubbing something on your skin will help you lose fat. Yeah, I know some of you reading this probably bought some of those topical fat burners. Others of you make sure to pick up the extra whitening lotion in your local market around Asia.Good luck with that. I’ve mistakenly purchased some of those skin products in the past and I’m happy to say I’m still Black, Brown…whatever…You get my point. They don’t work!!

But here are a few things that will work when it comes to making your skin healthier…

5 Foods That Make Your Skin Glow By Tony Horton, creator of P90X So you’re saying to yourself, “Tony’s giving me tips on how to improve the look of my skin?” Yes! That’s because better health isn’t all about push-ups and pull-ups, you know. Your skin needs some attention too. And I’ve learned to listen to the smart women in my life who know about this stuff. Healthy, glowing, youthful skin is something we all appreciate and want to hold on to as best we can. With high-end skin c … Read More

via Darksiren’s Fitness by Design

Healthy Body Fat for Active Women


Jadever Body Fat Scale. Old version of model J...

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We must face reality sometimes ladies. Women naturally carry more body fat than men. Maybe it had something to do with the Apple…I don’t know. No really, it comes down to genetics. Women carry the extra body fat for health reasons. Did you know that a body fat percentage below 15%  puts you ladies at risk for losing your period? Did you also know that it also increases risk for osteoporosis and fatigue.

It is estrogen in the teen years that begins to distinguish women from men. Women begin to put on more body fat through the hips and breasts.  With the naturally higher amounts of body fat, young girls must pay closer attention to their eating habits, especially if they aren’t active because the addition of natural body fat with excess calories carries the potential to drive body weight up rapidly.

So nutrition and activity are key to maintaining a healthy level of body fat for women, but what are the ranges? According to the March 2010 issue of Oxygen magazine:

  • Top Athletes 15-20%
  • Fit Women 21-24%
  • Healthy/Acceptable 25-32%
  • Over the limit 33% plus

Of course these are just general guidelines as there are plenty of unfit people with low body fat percentages, but you can roughly use these to determine your overall fitness. If you’re not active, maybe it’s time to get active!

By Rich Thurman, B.Sc., MA, CSCS, CPT

Health & Performance Coach

Active Lifestyle Co. Ltd

With a degree in Physiology from UCLA and a Masters Degree in Sports & Fitness Management, Rich combines his knowledge of rehabilitation and sports performance as well as nutritional studies to provide a complete and holistic approach to training clients. The focus is on lifestyle change which creates long term health.


Top 10 Tips for Your Fitness Success


Personal trainer showing a client how to exerc...

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In order to be successful within the realm of fitness, whether it’s to lose weight, gain muscle, fit into those old jeans or just get healthy, we need a little help. So here are some tips to keep you moving towards your fitness success. Remember success belongs to you and no one can define it for your life but you!

1.  Set a goal – we can’t start a journey without a clear destination or set of destinations to reach along the journey right?

2. Prepare – If I want to travel the world, I don’t just show up at the airport without any cash, luggage or necessary items to successfully complete the trip. I should prepare a few things. In the case of your fitness goals you should prepare clothing, foods and modes of exercise. Read more of this post

Hearty Artichoke Chicken (via Health-E Bits)

Another healthy recipe I found while browsing today. With 26g of protein this recipe rocks. If you can get fresh vegetables and replace the canned vegetables that would be ideal. If not, it’s better than nothing. Check it out.

Hearty Artichoke Chicken Simply delicious and quick! 1 tbsp. extra virgin olive oil 3 cups uncooked chicken, chopped (about 1 1/2 lbs) 2 14 oz cans artichoke hearts, drained and halved 2 4 oz cans sliced mushrooms, drained 2 tbsp green olives, sliced 3/4 cup white wine (or water) 2 tbsp white wine vinegar Paprika to taste 1. In large nonstick skillet, heat oil over medium-high temp; add chicken and stir-fry 7-8 minutes 2. Stir in artichoke hearts, mushrooms and olives. 3 … Read More

via Health-E Bits

Obesity in Asia Part II; Global Solutions


Obesity Campaign Poster

Image by Pressbound via Flickr


We all know that the globalization of food and general western ideas is spreading across the world from Africa to South America and Asia. Here in Asia I have watched as numerous fast food companies have developed strong footing in the region, the latest company being Krispy Kreme Donuts which just opened a brand new location in Bangkok’s most famous shopping mega-complex Siam Paragon. The march is on by the fast food giants and they are selling the world on early onset of diseases like diabetes, high blood pressure, high cholesterol and obesity.

The rapid growth of wealth and prosperity in this region coupled with a lack of health initiatives and educational programs has allowed the quick injection of these companies along with their marketing genius.  The kids are recognizably fatter than before. Many long term expatriates have said that they can clearly see the difference in size of Thai people today versus 10 years ago or even 20 years ago. In general the world as a whole lacks proper educational programs and funding to combat the spread of this global phenomenon. Read more of this post

6 Reasons to Experiment With Raw Food (via Healthy Benefits of Food)

Ever since I’ve been eating more raw food my body has felt and looked better. More salads and slightly steamed foods have done wonders for me. There is something to be said for a diet including more natural and raw foods. You receive the vitamins and nutrients in the way they were meant to be ingested into the body.

With that said we found an awesome raw food vegetarian restaurant here in Bangkok called Rasayana. It was actually recommended to me by a client a few months back. We went to check it out and the food was delicious. They had a “cheesecake” that had no cream cheese, but was made from almonds. We’re organizing another afternoon lunch there for anyone who wants to join. More details to come soon on our October Group Outtings section.

Don’t get caught in the all-or-nothing trap. Try it out and you’ll find yourself moving, at your own rate, towards a diet that includes more and more uncooked meals. For the record, here’s a somewhat “official” explanation of a raw food diet: “The raw food diet is a diet based on unprocessed and uncooked plant foods, such as fresh fruit and vegetables, sprouts, seeds, nuts, grains, beans, nuts, dried fruit, and seaweed. Heating food above 116 deg … Read More

via Healthy Benefits of Food

Rosemary Quinoa & Cauliflower Salad (via Meals for Miles)

More Quinoa folks…I know, I keep rubbing it in, but seriously it’s good stuff. Let’s form a picket line outside Villa Supermarket until they order it. Seriously it’s supposed to be a foreign market but they’re always out of stock. I mean don’t they take stock and determine when they will be out and reorder?? Geeez

Rosemary Quinoa & Cauliflower Salad Happy Tuesday! This morning was chilly and damp in NYC (it is fall, right?), but pretty perfect running weather if you ask me. I was feelin' pretty much recovered from the weekend's mileage and set out for my usual Tuesday tempo run. Here's how it went down: Mile 1: 9:33 Mile 2: 8:22 Mile 3: 8:07 Mile 4: 7:48 Mile 5: 8:02 Mile 6: 8:55 Mile 7: 8:31 So, 7 miles in 59:50. These miles felt great and the pace felt much easier than it has in previous w … Read More

via Meals for Miles

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