Category: Nutrition

Grilled Halibut with Coconut-Lime Dressing (Served with a Summer Vegetable Salad)

Halibut Ingredients:

• 1 tablespoon extra virgin olive oil
• 6-ounce skinless, boneless Halibut fillets
• Salt, freshly ground pepper
• ¾ cup unsweetened coconut milk
• 1 Lime
• ½ cup shredded coconut (unsweetened) in a bowl

Halibut Instructions:

• Set BBQ to medium heat
• Grate lime zest directly onto each halibut filet and toss in bowl to coat with coconut flakes
• Drizzle lightly with oil; season with salt and pepper
• Grill halibut, turning once, until browned on both sides and just opaque in center, about 5 minutes per side
• Squeeze 2 Tbsp. lime juice into a small bowl and stir in coconut milk; season with salt
• Divide halibut among plates and drizzle with dressing

Summer Salad Ingredients:

• 1 cucumber – chopped
• 1 tomato (hothouse) – chopped
• 1 small onion (white or sweet onion) – diced
• Fresh Basil
• 1 tbs olive oil
• 1/2 tbs vinegar

Summer Salad Instructions:

• Combine cucumber, tomato, onions, and 2 tbs basil (or as much as desired) in a bowl
• Drizzle with olive oil and vinegar
• Stir well and serve

Summer is finally here! Backyard BBQ’s, vacations at the cottage, lounging beside the pool and camping under the stars are just some of the ways to spend our free time in the summer heat. Summer is also a  time for light, refreshing, hydrating foods that are easy to make and delicious to enjoy; whether at the cottage or BBQing in the backyard. What a better time to add a few nutrition hacks into our schedule when we are away from the hustle and bustle of our everyday lives! 

Here are some simple tips to keep on track this summer:

• Hydrate, hydrate, hydrate! The humid air of summer leaves us feeling hot and sticky, and our bodies work harder to cool off.  You lose a lot of moisture in your body through sweating and it’s essential to replace it with fluids.  Drink lots of water, and if you work outside or you sweat a lot (and don’t have hypertension) you may need to add a little bit of salt to your water to maintain fluid balance. Even better, electrolytes can help restore the natural moisture balance to your cells and help you to feel less tired and more alert on those high humidity days. Even on a road trip, pack a couple of 4L jugs of water to refill your water bottles on a regular basis. 
• Eat regularly! Don’t try to skip meals or snacks to feel like you need to have the perfect bikini (or speedo) body! Make sure you keep your blood sugar regulated by eating healthy, balanced snacks and meals every 3-4 hours.  In the summer, grazing throughout the day is a light and easy way to keep your blood sugar regulated and not stress out your digestive system with heavy meals.  Have a protein, complex carbohydrate from whole grains and a healthy fat (avocadoes, eggs, coconut oil) with each meal to ensure your body is getting the adequate nutrients it needs to operate in the heat.  Wraps are a quick and easy way to incorporate all these ingredients into a quick, simple and portable meal.  Deli slices, sliced pieces of grilled chicken, steak or tofu, a whole wheat wrap, a light spread of mayonnaise, mustard or hummus and tons of cut of veggies and sprouts make a fulling, macronutrient balanced meal that’s easy to take in the car or to the beach.
• A nice cold beer can be exactly what you need as a little pick me up on a hot summer night. Remember that alcohol can be dehydrating so for every alcoholic drink you have, pair it with a nice refreshing glass of water! If you are concerned about extra calories while you are out enjoying the summer festivities consider low carb beer, non-alcoholic sparkling waters, or clear hard liquor (like vodka or gin) paired with sparkling, flavoured water and splash of lemon or lime.  

• Think about eating all the colours of the rainbow in fruits and vegetables.  Raw cut up veggies (cauliflower, broccoli, carrots, celery, cherry tomatoes, snap peas) pair well with a light Greek yogurt flavoured dip or a hummus.  Fresh cut up fruit (watermelon, melon, grapefruit, oranges, apples and grapes) are a quick and easy fruit salad that you can pull out for a snack at the cottage or on a road trip.  

The biggest hack for summer: enjoy it! It goes so quickly.  Try to get outside as often as you can, take walks early in the morning or later in the evening when it is not as hot and remember the sunscreen! 

Ingredients

• 6 garlic cloves, minced
• 1 tablespoon olive oil
• 2 tablespoon lime juice or juice from 2 freshly squeezed limes
• 1 lb of skinless, boneless chicken breast, cut into cubes
• 1 tsp salt
• 8 medium kiwi peeled and halved
• 2 tablespoons honey
• 1 tablespoon LaCostena chipotle peppers in adobo sauce
• Lime juice (optional)

Instructions

• Combine garlic, lime juice, oil and salt. Add chicken and kiwi; turn to coat. Refrigerate, covered, up to 30 minutes (no more or the enzymes in the kiwi will tenderize the chicken too much)
• Mix honey and chipotle peppers. Drain chicken and kiwi, discarding marinade. On 8 metal or soaked wooden skewers, alternately thread chicken and kiwi.
• Grill, covered, on an oiled rack over medium heat, turning occasionally, until juices run clear, 10-12 minutes. During last 4 minutes, baste frequently with honey-chipotle mixture.
• Serve with fresh lime juice.

Credit: https://www.tasteofhome.com/recipes/grilled-kiwi-chicken-kabobs-with-honey-chipotle-glaze/

Ingredients (2 servings)

• 1 1/2 cups unsweetened almond milk 
• 1 banana 
• 1  avocado 
• 1 cup of frozen mixed berries
• 1.5 scoop plant-based protein powder (brown rice, pea or hemp protein)
• 1 tablespoon minced ginger
• 1/2 teaspoon cinnamon
• 1/2 Tbsp raw cacao powder 
• 1 Tbsp prebiotic fibre (available at health food stores)
• 2 Tbsp ground flax seeds 
• 1 cup plain yogurt or kefir (use none-dairy or lactose free if intolerant)
• 1 serving on L-glutamine 
• 1 Tbsp Manuka honey 
• ICE

Instructions

Add all of the ingredients to your blender, blend until smooth, and enjoy! 

TWO HEALTHY ALTERNATIVES TO WHITE SUGAR

Stevia and organic raw honey are great alternatives to processed white sugar. While stevia does not affect your blood sugar, honey does.

STEVIA: It’s a herb from a plant that grows in Paraguay and Brazil. You can grow in your own garden.

RAW HONEY: Truly raw honey is not filtered and is processed without using any heat. Heat changes the characteristics of honey and takes away the health benefits.

Check out this new recipe!

Ingredients

• 2 cups mix greens
• 4 oz wild-caught fish (salmon, trout…)
• Seasoning (thyme, paprika, cayenne, garlic powder, salt and pepper)
• Fresh basil 
• 3 tbsp lime juice 
• 1/2 cup sweet potatoes (cooked – cubed)
• 1/2 an avocado (sliced)
• 1 cup raspberries 
• 2 Tbsp walnut pieces 

Dressing

• 2 Tbsp apple cider vinegar
• 1 Tbsp Dijon mustard
• 1 tsp turmeric
• 1 tsp fresh ginger (grated) 
• 1 tsp fresh garlic (mashed)
• 1/2 tsp black pepper 
• 1 Tbsp raw honey 

Instructions

FISH:

• Preheat oven to 350 degrees F
• Spray a baking pan with olive oil spray and place your fish. Add lime juice. Sprinkle with seasonings and bake for 20min 
• Make your salad with mix greens, avocado slices, sweet potato cubes and raspberries 
• Add the cooked salmon
• Add the salad dressing 
• Add the walnut pieces 

DRESSING:

Mix all the ingredients and refrigerate for 30 min.

While fruits are healthy and packed with nutrients, the low-glycemic fruits such as blueberries, cherries, grapefruit, apples, apricots and plums are better for your blood sugar. Higher glycemic fruits such as dates, watermelon, cantaloupe and mangoes are still good for you too, just make sure you are not over consuming them (there is such a thing as too much natural sugar!)

Keep fruits to 2-3 servings per day to avoid overworking your pancreas, feeding yeast, or flooding your blood with too much insulin.

*Glycemic-index is a value that ranks foods by how much they increase blood sugar levels.

In medical science, fasting is sometimes used as a form of detoxifying the body & giving the body a break from food for a length of time. In some cultures, fasting is associated with spirituality and a way to cleanse your soul.

On Friday April 1st, 2022, many Muslims around the world will begin fasting for one month.

During this month, your body needs more nutrient dense foods such as: whole grains, vegetables, legumes, healthy fats, protein, and fruits. Hydration is key & water is always the best choice.

To help our members who are celebrating Ramadan achieve all the health benefits from fasting during this month, use MOVATI’s Ramadan sample meal plan to help you continue towards your health and fitness goals. 

RAMADAN SAMPLE MEAL PLAN

SUHOOR 

• Start with a cup of warm water & lemon 
• A bowl of oatmeal topped with ½ cup of fresh berries and some walnut pieces
• Vegetable omelette made with 2 eggs, 1 Tbsp olive oil, a cup of chopped 

vegetables with sliced cucumber and tomatoes on the side

• Drink at least 2 large (ideally 3) large glasses of water

IFTAR

• Break your fast with a warm cup of water
• Enjoy a cup of herbal tea with 2 walnut stuffed dates

STARTER

• A cup of homemade chicken broth and vegetable soup
• A bowl of garden salad made with lettuce, tomatoes cucumbers, tossed in olive oil and lemon juice. Add a dash of feta cheese for taste

MAIN MEAL

• A serving of lean protein like chicken breast, fish, or lean meat
• A serving of starch such as rice or sweet potato
• A serving of steamed or roasted vegetables such as broccoli, cauliflower, 

green beans, carrots, zucchini

BEDTIME SNACK

• Option one: Protein smoothie with fresh fruits & nut butter
• Option two: Greek yogurt with fresh fruit & nuts
• If you are planning on exercising after Iftar, enjoy a smoothie 

as your pre-workout meal and have your main meal post workout. 

• Make sure you hydrate before, during and after your workout

HEALTH TIPS DURING RAMADAN

1.           Don’t skip your Suhoor

2.           Hydrate, hydrate, hydrate 

3.           Be mindful of your portions 

4.           Avoid high-fat, high-sugar content, and highly processed foods

5.           If you have a medical condition consult with your doctor before you fast

Tip: If you are planning on exercising after Iftar, enjoy a protein & fruit smoothie as your pre-workout meal and have your main meal right after your workout. Make sure you hydrate before, during and after your workout.