This post was written by Angela Simpson on Eat Spin Run Repeat

How do I know if I’m getting the right vitamins and minerals?

It’s one of the most common questions I get asked as a health coach, and one that has so many complicated answers. Of course, the best answer varies depending on the individual, their gender, activity level, current diet, lifestyle, etc. My favourite answer however, is the most simple one: Aim to put as much colour on your plate at each meal as possible.

quinoa salad, lime, healthy, nutrition

Here’s why it works. Fruits and vegetables come in all shapes, sizes, and colours, and their pigment says something about they type of micronutrients inside – that’s your vitamins and minerals. For example…

  • Red produce is typically high in lycopene, which protects our skin from cancer and decreases risk of heart disease.
  • Orange is associated with vitamin C and beta carotene which can help to strengthen our immune systems and decrease inflammation.
  • My favourite of them all, green, means that the veggie is packed with chlorella, a green pigment that plants use as energy for photosynthesis. What’s in it for you? Green produce items are high in a huge range of goodies, including calcium, plant-based protein, omega-3 fatty acids, folate, and antioxidants.

By eating the rainbow (or at least part of it) at each meal, you’re ensuring that a wide range of micronutrients are nourishing your body. So next time you find yourself worrying about whether or not you’re getting enough of this or that vitamin, chill out and enjoy a big, colourful salad like the one below. Your body will love you for it!

coco lime quinoa salad 2

Coco-Lime Quinoa Salad

Prep Time: 15 mins
Cook Time: 15 mins

Ingredients

  • ½ cup uncooked red quinoa
  • 1 cup shelled edamame
  • ½ cup diced mango
  • 1 ½ cups total mixed red, yellow and orange bell pepper
  • ¼ cup finely diced red onion
  • 2 radishes, sliced thinly and quartered
  • 1/4 cup roughly chopped unsalted almonds
  • 1/3 cup unsweetened flaked coconut
  • ¼ cup raisins
  • ¼ cup unsalted sunflower seeds
  • 1 tbsp chopped fresh cilantro
  • 2 tbsp lime juice
  • 1 tbsp white balsamic vinegar

Instructions:

  • Boil quinoa in a small saucepan with about 2/3 cup of water for 15 minutes. Discard any remaining water and set aside in a strainer to drain completely.
  • Meanwhile, mix all remaining ingredients in a large bowl.
  • Once quinoa has drained thoroughly and cooled, add it to the remaining ingredients. Toss well to combine and let the salad to sit for 15-30 minutes in order to allow flavours to intensify. Serve at room temperature.
  • Makes about 4 ½ cups.

Angela is an avid runner, fitness instructor, foodie, healthy living blogger, and owner of her business, Spin 360 Health Coaching. Having been overweight, unhappy and insecure as a teenager, Angela took control, changed her unhealthy habits, and adopted a clean eating lifestyle that she continues to maintain today. Her goal is to support, inspire, and motivate others to improve their health and be their best. You can learn more about her on her blog, Eat-Spin-Run-Repeat.com.

Blog: http://eat-spin-run-repeat.com

Twitter: @eatspinrunrpt

Instagram: @eatspinrunrpt

Facebook: http://www.facebook.com/EatSpinRunRepeat

Pinterest: http://pinterest.com/eatspinrunrpt

This post was written by our Blogger Ambassador, Kate Hiipakka of The Four Percent. Enjoy!

You can work out all you want, but if you’re eating sh*t, you won’t get anywhere. There is a fitness adage that states, “Abs are made in the kitchen”, and a (unofficial) ratio that claims weight loss is 80% nutrition and 20% exercise. It may seem extreme, but it’s true. Nutrition has to be aligned if you want to see results in your body. This is coming from a girl who could eat French fries and ice cream with every meal, so believe me, I feel your pain.

Eating clean is more than just incorporating more fruits and vegetables into your daily meals. A lot of thought and preparation is required so it’s important to make your meal plan as efficient and effective as possible. Personally, I am not vegan or vegetarian, I don’t follow a specific diet and I do not have any dietary restrictions or allergies.  I structure my meals to be consumed every 2-3 hours – each including a protein source in combination with fruits or vegetables, carbohydrates, and healthy fats. I’ll add some fine print right here – I am not a nutritionist, but I’ve play around with A LOT of nutritional components and have done a lot of research. I’ve found the below outline to be really effective.

Breakfast: protein + fruit (or veg)
Snack: protein + fruit + healthy fat
Lunch: protein + vegetable + carbohydrate
Snack: protein + fruit
Dinner: protein + vegetable + carbohydrate

Good-Food-Fridge-Healthy-Eating

Check out this very BASIC breakdown for more deets:

Protein

This can be anything from beans, fish, poultry or lean beef. A major benefit of any protein source is that it keeps you full and provides vital nutrients to build muscle and keep your metabolism charged. Protein is essential for muscles to gain mass (read: “tone”) and recover after hard workouts. Load up!

high-protein-diet
Carbohydrates:

I’m talking about starches, fruits, whole grains, or vegetables. Basically, carbs provide the energy that fuels muscle growth. After consumption carbohydrates breakdown into smaller parts that get absorbed by our bods and are used as energy.

fruits-and-vegetables

Healthy fats:

Think oils, avocados, nuts or seeds. Healthy fats benefit our bodies, but should be consumed in moderation, so go easy, a table spoon of olive oil or almond butter, half an avocado, or a handful of almonds does the trick. These babies will help aid heart health, keep arteries flexible and support overall health.

healthy-fats
Regardless of eating habits the golden rule should be: eat when you’re hungry, and stay hydrated.

Please note: the above are all whole food sources, the less crap from a box labeled “low fat” or “fat free” you put into your body the better. True story.

This post is from our Blogger Ambassador Angela Simpson of Eat Spin Run Repeat.

You know that feeling after a weekend of enjoying perhaps one or two more treats than you should have? You know the one – energy levels are lower than usual, the thought or sight of a pizza and cocktails makes your stomach turn, and sweatpants sound like a much better idea than skinny jeans. Wouldn’t it be nice if there was a reset button you could press to get yourself feeling back to normal again? Unfortunately our bodies weren’t built with a Ctrl+Z, but you can make yourself feel better and get back on track by eating whole, healthy foods.

The Detox Salad - Eat Spin Run Repeat 1

This salad is my re-creation of the classic Detox Salad at Whole Foods, and it’s one that I love to make in big batches at the beginning of each week. Having lots of portions ready to take to work for lunch each day helps me stay on track with eating clean, and a big batch should last in the fridge all week. If any overindulging has happened on the weekend, the Detox Salad is one of my go-to recipes for getting back to feeling energized and lightened up again. I hope you enjoy it!

The Detox Salad - Eat Spin Run Repeat 2

The Detox Salad

Prep Time: 15 mins
Cook Time: 0 mins

Ingredients

  • 2 cups cauliflower (about 1/3 of a medium-sized cauliflower)
  • 2 cups broccoli
  • 2 medium grated carrots
  • ¼ cup dried currants
  • 1/3 cup raisins
  • ½ cup sunflower seeds
  • 2 tsp kelp granules (NOTE: kelp granules do have a fairly distinct sea vegetable-like smell, so you definitely don’t need to use very much! Kelp powder or the equivalent amount of dulse flakes could also be used.)
  • ½ cup fresh parsley, finely chopped
  • 1/3 cup lemon juice
  • sea salt and black pepper to taste

 

Instructions:

  • Chop the broccoli and cauliflower into bite-sized pieces. In batches, transfer to the bowl of a food processor and pulse until small pieces form. (You can also do this with the broccoli stems instead of throwing them out or trying to find another use for them!)
  • In a large bowl, combine the broccoli, cauliflower, grated carrots, and all remaining ingredients. Toss very well to combine, then refrigerate for at least 30 minutes to allow flavours to blend
  • Note: If you want the salad to keep you full for longer, feel free to add a source of lean protein. Chickpeas, shredded chicken breast, tempeh, salmon, and flaked tuna all work really well.

 

Angela is an avid runner, fitness instructor, foodie, healthy living blogger, and owner of her business, Spin 360 Health Coaching. Having been overweight, unhappy and insecure as a teenager, Angela took control, changed her unhealthy habits, and adopted a clean eating lifestyle that she continues to maintain today. Her goal is to support, inspire, and motivate others to improve their health and be their best. You can learn more about her on her blog, Eat-Spin-Run-Repeat.com.

Blog: http://eat-spin-run-repeat.com

Twitter: @eatspinrunrpt

Instagram: @eatspinrunrpt

Facebook: http://www.facebook.com/EatSpinRunRepeat

Pinterest: http://pinterest.com/eatspinrunrpt