While we streamline our Zen of Slow Cooking business goals for 2013, Meg and I wonder what our friends may be endeavouring to do differently. Whether you wish to shed a few pounds or are embarking on a new fitness program, slow cooking can enhance your chances of success.
Meg and I value our running and yoga routines. Running, as well as yoga, affords us an opportunity for meditation to strengthen and declutter our mind and body. There is a synergy when body and mind move continuously and cover physical ground.
As Meg embarks on an effort to get back into shape after the holidays, and I commit to intensifying my running routine, we thought it might be fun to ask our friend and fitness expert, Fronzie Roemer, to give us a few tips to help get started.
Fronzie’s Fit Tips
Jane & Meg’s Insights
|Fitness & Nutrition||Whether it’s boot camp or a daily walk, try making any new activities more mindful: take time to think about how your body feels with each step, your lungs with every breath.||Slow cooking favors recipes using protein (meat, fish, beans) and vegetables rather than carbohydrates. This may help balance your nutritional and calorie intake.|
|Planning||Make your goals measurable. Instead of saying “I’m going to start running this year,” say “I’m going to follow a running training plan 3x/week”. This is how Jane got started 2 years ago after years of trying, and she’s still running.||Give yourself more control by outlining a weekly menu. On the days Meg uses her slow cooker, she loves how it keeps her from snacking between 4pm – 6pm, her favorite time to graze. She can even fit in a walk with her dog before dinner.|
Confidence & Satisfaction
|Break your ultimate goal into mini goals and your confidence will build as you reach them. Find an exercise you enjoy and focus on how you feel both during and after your workout. The good news is, research has shown that shorter workouts – even as short as 4 minutes – can be more beneficial than the longer 30-60 minutes!||Having a hot nutritious meal waiting when you arrive home helps remove last minute reliance on take out dinners.|
These Tangy Tilapia Tacos are a high protein hit and make for a healthy substantial lunch or a light dinner.
|Prep Time 10 minutes
Cooking Time 1 1/2 – 2 hrs high
Servings 2-3 in 2-3 quart slow cooker (scaleable recipe)
2 double fillets, 14oz of Tilapia cut in half across so you have 4 pieces of a similar size
2 tbsp olive oil
1 lime, zested & juiced
1tbsp chopped dried onion
1 tsp garlic powder
1 tsp cumin or your favorite seasoning – Cajun, Lemon Pepper etc
1 small mango, skinned and diced (your local grocery store will have it pre-prepared)
¼ cup cilantro, chopped
¼ cup red onion, chopped
¼ cup red/green peppers, chopped
6 small wholewheat tortilla
Light sour cream
Drizzle a small amount of olive oil into the bottom of your slow cooker to coat.
Mix the remaining olive oil, lime zest & juice, onion, garlic and seasoning in a cup.
Place the first half fillet into your slow cooker, drizzle a tsp of the seasoning mixture over, followed by another layer* of fish, and continue to layer with seasoning mixture and fish until you’ve used all 4 pieces. Cook on high for 90 minutes for fresh or defrosted Tilapia, or 2 hours from frozen.
Mix all the salsa ingredients in a bowl.
Once the fish is cooked, fork through to break up the filets and serve on warm tortilla with salsa and topped with light sour cream.
* It’s important to layer the fish as this ensures it cooks optimally. If you are using a larger slow cooker increase the recipe quantity and layer accordingly.
Refrigerate any fish leftovers to make fish cakes. Use a tablespoon of the mixture and shape into balls before coating in your favorite breadcrumbs. Lightly coat a baking tray with oil and bake in the oven for 20 mins at 350 degrees.
We’re back on the Inca Trail next week with our Peruvian inspired seafood and quinoa Parihuela.
For a low cal crunch, chop some red cabbage roughly but small, toss with a handful of cilantro and a simple vinaigrette. Try with any vegetable you like, uncooked, add herbs and dressing. Nuts and dried fruit make it into a substantial side for your slow cooker dinners.
“It’s never too late to become what you might have been.”