Pure Austin Nutritionist Laura CaJacob hits us up with some healthy snack ideas to keep handy!

10 Easy, Healthy Snack Ideas

from Pure Austin Nutritionist Laura CaJacob, RD, laurac@pureaustin.com


1. Nuts - Try a variety of nuts raw, roasted or salted. Walnuts, pecans, peanuts and almonds are all great choices.

2. Veggies & Dressing – Sample all different vegetables in a wide selection of dressings. Sick of carrots and ranch? Try roasted zucchini in Asian Sesame dressing.

3. Fruit – Snack on berries, bananas, apples, melons, kiwis, mangos or any combination you can dream up. Also try the dried variety for a change.

4. Avocado – Cut one in half, sprinkle it with salt, and wah-lah! Although high in fat, it’s good fat that can actually decrease your bad cholesterol.

5. Hummus – Healthy and convenient, hummus can be used as a dip for anything. Try celery for a perfect crunch.

6. Snack Bars – There are a bazillion brands to try, and they are so convenient! Lara Bar is my favorite since it’s au-natural.

7. Seeds – Don’t want to be spitting sunflower seeds at the office? Try the ones without a shell for a more polite alternative. Pumpkin seeds are another delicious option.

8. Popcorn – As long as it’s all-natural, chomp away on this easy to make whole grain. Sprinkle on some cinnamon or a little parmesan cheese for added flair.

9. Yogurt – Choose the non-fat option to make it the most nutrient dense. Add cereal, like Grape Nuts, to alter the texture.

10. Beef jerky – A yummy, high protein snack that will leave you satisfied. Look for all-natural brands to make it super healthy.

Lauran Janes hearts SLASH with Shirley!!

Our venerable yoga goddess Lauran Janes doesn't miss a SLASH class! Lauran says....


"do not miss this class!!  i have literally canceled dinner plans with my own boyfriend to attend shirley's challenging, fierce and totally refreshing 60 minute slash class.  shirley, herself,  is a positive force of nature.  she engages the class at the highest level of intensity with contagious enthusiasm.  she reminds us all that how we engage the movements and challenges in class is how we will meet the world after class.  she takes us to the edge, using powerful military self defense moves for the upper body and core and then adds her unique lower body kickboxing moves so the whole body meets its maker.  she elevates the group energy, encouraging class members to cheer for each others success.  like i said, do not miss this class!  sweat, be fierce, meet your edge and rally others to do the same.  see you there!"

Dinner! A healthy Eggplant Parm recipe from our Nutritionist Laura

Our Nutritionist Laura CaJacob sent us this fab recipe from one of her favorite websites for finding recipes: www.eatingwell.com.

Laura says:



Eggplant Parmesan - yum! The fat is reduced by coating the eggplant with egg whites instead of whole eggs and baking, rather than frying. Plus, it only takes about 25 minutes to make with 1 hour and 10 minutes in the oven. It serves 6, so there may be enough for leftovers.

Ingredients:
2 eggplants, (about 2 pounds total)
3 egg whites
3 tablespoons water
1 cup fine dry breadcrumbs
1/2 cup freshly grated Parmesan cheese, (1 ounce), divided
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
1/4 cup slivered fresh basil leaves
2 1/2 cups tomato sauce
3/4 cup grated part-skim mozzarella cheese, (3 ounces)
Instructions:
Preheat oven to 400°F. Coat two baking sheets and an 8-by-11 1/2-inch baking dish with nonstick cooking spray.
Cut eggplants crosswise into 1/4-inch-thick slices. Whisk egg whites and water in a shallow dish until frothy. Combine breadcrumbs, 1/4 cup of the Parmesan, salt and pepper in another shallow dish. Dip the eggplant slices into the egg-white mixture, then coat with the breadcrumb mixture. (Discard any leftover breadcrumbs and egg white.) Arrange the eggplant slices in a single layer on the prepared baking sheets. Bake for 15 minutes, turn the eggplant slices over, and bake until crisp and golden, about 15 minutes longer.
Stir basil into tomato sauce. Spread about 1/2 cup of the sauce in the bottom of the prepared baking dish. Arrange half of the eggplant slices over the sauce, overlapping slightly. Spoon 1 cup of the remaining sauce over the eggplant and sprinkle with half of the mozzarella cheese. Add a layer of the remaining eggplant slices and top with the remaining sauce, mozzarella and Parmesan. Bake, uncovered, until the sauce bubbles and the top is golden, 15 to 20 minutes.

Nutrition:

Per serving: 203 calories; 6 g fat (3 g sat, 2 g mono); 13 mg cholesterol; 29 g carbohydrates; 12 g protein; 8 g fiber; 563 mg sodium; 777 mg potassium.

If you need more healthy dinner ideas, contact Laura at laurac@pureaustin.com!

Yum! Our new nutritionist Laura CaJacob sent us a yummers super-healthy recipe! LOVE this

****
4 oz salmon fillet
1 T. wasabi paste
1/2 t. soy sauce, low-sodium

Mix wasabi paste and soy sauce.  Spread over uncooked salmon.  Bake in a greased pan at 425 for 14 minutes.  

1/2 c. millet
1 1/4 c. water

Combine in small pot.  Once boiling, cover and simmer until water absorbs (~20 minutes).

2 t. extra virgin olive oil
1/2 white onion, chopped
3 gloves garlic, minced
1 head bok choy, chopped
2 c. broccoli florets
2 T. soy sauce, low-sodium

Heat oil in large saute pan. Add onion and garlic and cook until tender.  Add chopped stems of bok choy, broccoli and soy sauce.  When vegetables are tender, yet still crisp, add chopped bok choy leaves.  Cook on low heat until greens are wilted and vegetables are tender.

Serve the veggies on top of the millet and next to the salmon.  A nutrition power house meal!  Need more easy, healthy, delicious dinner suggestions?  E-mail Laura to schedule a meeting: laurac@pureaustin.com.
****

Mallory reminds us why the Farmer's Market totally ruleeezz!!

Seriously, don't you think about this too... even if I am paying $$$ for organic produce at Whole Foods - how many trucks, crates, warehouses, hands, miles on the road, pollution has this unsuspecting head of broccoli seen?? The Farmer's Market totally rules and Mal knows it, cause she sent this to me today!

Shake the Hand that Feeds You

We live in an area lucky enough to have fruitful farmer's markets,
where you can find anything from the best tomato you'll ever eat to a
series of breakfast meals that will blow your taste buds away. You'll
find fishermen selling fresh fish caught that same weekend - never
frozen, farm raised, or 'colorfully enhanced'. Aside from how much
your insides will praise you for eating this way, you should eat what
the farmer's market provides simply because it tastes better. So, go
support the local, hard working farmers and buy some of the brightest
veggies you've ever seen. Make yourself a bowl of granola, salsa, or
tabouli, and know that you got to shake the hands of everyone feeding
you. That is what sustainable living is all about.


Here is what we bought at the farmer's market this morning: yum!!

Wow, Mercedes! You go girl!!! Love our members...

Pure Yoga Coordinator Zoe turned us on to Mercedes, an avid yogini and member she said we had to get to know better. Right on!!!

How long have you been a member?

I have been a member since October 2006, I believe. So almost 4 years!

Why did you choose Pure Austin?

I choose Pure Austin because it was clean, fun, and had great yoga classes and instructors. I stay because it just keeps getting better! Quarry Lake was a plus, too. It is paradise to swim out there!

How often do you come to yoga?

I try to come to yoga at least two times a week. With triathlon training, full time job and my part-time coaching job, it can be hard to fit it all in but I never regret it when I come to yoga at Pure Austin. The instructors are simply amazing and always make it a rewarding experience.
 
Do you do any other classes?

I love spin class! The high energy and compact workout is great to fit in during a lunch break or if I can’t ride outside. The spin instructors at Pure Austin are so motivating. I will often hear Kevin’s booming voice in my head when I’m riding out on the roads, telling me to “suck it up!” and “work harder!”
 
What other sports do you do?

I am a marathon coach and a 3:41 marathoner.  I’ve done three marathons and many half marathons. My favorite road race is 3M where I recently broke 1:40! I am also an Ironman triathlete. I recently completed Ironman St. George on May 1, 2010. I just signed up for another one – Ironman Texas. So by this time next year I will be a 2-time Ironman! Not only do I dig triathlon and running, but I’m also a big fan of trying new sports. I recently tried surfing on the Texas coast, stand up paddle-boarding at Quarry Lake, and kayaking on Lady Bird Lake. I love all that all of these “new-to-me” water sports are at my fingertips living in the great city of Austin, TX!
 
What do you do for work?
As I mentioned earlier I am a marathon coach and that is my passion. I am currently working to become a personal trainer! I also work as a Multimedia Coordinator at the Austin American-Statesman.
 
How do you manage to keep your workouts a priority?

I make my workouts a priority by changing them constantly and making them social and fun. I am a big social exerciser. I will plan to meet a friend or my partner at a yoga or spin class at the gym, and just because I know that they will be there, I will be there, too! It helps to work out with friends because not only can you gab and catch up on life but they keep you accountable and on track!
 How does yoga influence your workouts, your life?
Yoga is a very powerful journey inwards for me. Yogic principles help me find compassion and forgiveness in my daily interactions, in my relationships, in my job, and even in my pursuit of Ironman. Yoga empowers me to be my strong, powerful self and to be comfortable in my own body. When the going got tough during the bike ride of the Ironman, I found myself chanting “Ram” over and over again and that chant helped me keep pushing and go on to the finish line!
 
What do you love most about Pure Austin :)!?

I love so many things about Pure Austin. It is the cleanest, most high energy and fun gym in Austin. Pure Austin not only supports and sponsors the sports that I love (like triathlon, running, and cycling), but they also provide a sweet workout environment and are always changing stuff up to keep me interested. The fitness related parties and fun, free fitness events they provide are spot-on and keep me coming back. Thanks Pure Austin for rocking and making Austin just that much greater!



Yoga on the beach photo by Rebecca Caufield

Meet our Members! Hi Joan!!

Fitness Specialist Christi sent in this story about her client Joan. What an inspiration!!
Christi says:

Joan and I have been training together since late 2008.  From the get go she was positive, and open to anything that I put her up to doing.  We began with some lower level functional training to increase her overall strength and cardiovascular fitness. Through her continuous motivation and eagerness to become leaner and more athletic she's able to do some high level yet fun challenges that I set fourth.  The sky's the limit!

This January, she and I discussed how we could take her another step further physically, mentally etc....  I mentioned doing the Danskin triathlon in June. Initially she was apprehensive but through some pep talk, specific triathlon training, taking cycling classes together, and running and cycling outdoors together, she finally reached a whole new confidence level.  In June of 2010, she completed her first Danskin.  For that matter, her first race ever.  I watched and cheered her on with so much pride in her accomplishment.  She's eager to do another triathlon soon and compete next year in the Danskin with an even faster time.  She's truly an inspiration!