Shrimp Ceviche


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Makes 5 servings

 

Per Serving:

 

250 calories

10g Fat

36g Protein

5g Carbohydrates

 

Ingredients:

 

 

2 lbs                  small cooked shrimp
1/2 – 3/4 cup      fresh lime juice (4-6 limes)
1/2 cup              fresh lemon juice (2-3 lemons)
1 cup                 red onion, chopped
1                       jalapeno pepper, chopped
2 – 3                  roma tomatoes, diced
1 cup                 cilantro, chopped
1                       cucumber, diced into 1/2 inch pieces
1                       whole avocado, diced
1                       tablespoon olive oil
1                       teaspoon white vinegar
1 1/2  teaspoon   Mexican oregano
salt & pepper to taste

 

 

Cut each shrimp in half or at least one inch long pieces. Place shrimp in a glass or ceramic bowl. Mix in the lime juice, lemon juice and vinegar cover and refrigerate for one hour.

Mix in the chopped onion and jalapeno peppers and refrigerate an additional hour.

If you find the ceviche a little too acidic, drain out some of the juices after the marinating process. Add the remaining ingredients except the chopped avocado and lightly toss.

Add salt and pepper to taste and then serve.

*Add the avocado as you serve the ceviche. There is usually left over ceviche and avocado’s do not keep well and will start to brown in the refrigerator.
 


Moving to a Better You


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Recently Wildly Fit was invited to Truven Health to speak on fitness and making healthy choices with Truven employees.  We felt that the topic of discussion is one that we all should be reminded of often.  Below is a brief overview of what we discussed, we hope that it brings you some insight to keep moving and to get back to a better you!

 

Obesity is becoming the new “normal” in our society, but not according to our health system or industry.  Two thirds of Americans are overweight (10% higher than Normal) or obese  (10-20% higher than Normal).

 

How did we get here?

 

There are actually many barriers that can contribute to this problem, some of which are not controllable but many of which that are.  The major factors really stem from what we CAN control, which is our sedentary lifestyle we have created for ourselves.

 

On average, Americans take about 5,000 steps per day which is half of what we should be taking daily.  This could be due to more than 2 hours of TV time per day, longer days in the office, longer commutes, etc.  Whatever the reason, at the end of the day we need to find ways to sneak in those extra steps.  Examples include:

 

1. Find Mobility – Our bodies are made to be mobile, not to sit.  Throughout the

day make an effort to stand, stretch, turn, and bend.

 

2.  Go back to 1985 – Technology has made life too convenient in our work

setting where emailing, texting, instant messaging have become the

standard.  Try getting up and walking over to your co-workers desk.

 

3.  Take a stand – Phone calls give us a perfect time to stand up and MOVE!

 

The other controllable factor is our calories in vs. out balance.  If we are not moving like we should be, why are we continuing to consume like we are?

 

Finding the right calorie range may not be as easy as one thinks.  There are many tools out there that may give someone a rough estimate (Nutritional Apps, Weight Watchers, 1200 calorie theory).  Sure it may get you some results and start you on the right path, but does it provide the realistic picture and outcome that you were hoping for?

 

Wildly Fit believes in the science of nutrition and self-motivation.  Combining the science of nutrition, your lifestyle, any non-controllable barriers, and realistic goals is the real ticket to long-term success.  If you are interested in sitting down with one of our nutritionist and really discovering a new and better YOU, please feel free to email us at info@wildly-fit.com.  First sessions are only $45.

 


Grilled Tuna with Watermelon Salad


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Makes 4 servings

Per Serving:

 

210 calories

5g Fat

27g Protein

10g Carbohydrates

 

Ingredients:

 

4- 4oz Tuna Steaks

Salt and Pepper to taste

 

Watermelon Salsa:

 

2 cups     diced watermelon

2 cups     diced mango

1/4 c       diced red onion

2 Tbsp     chopped fresh cilantro

1/4 tsp    red chili flakes

1/4 tsp    sea salt

1 Tbsp    lime juice

1 Tbsp    rice wine vinegar

1 Tbsp    olive oil

 

Directions:

 

Mix all ingredients for salsa together. Chill for at least 30 minutes in refrigerator before serving.
Season tuna to your liking and Grill each side for only 2 to 2 1/2 minutes. The center should be raw, like sushi, or the tuna will be tough and dry. Allow to rest for 5 to 10 minutes and serve.

 

Enjoy!

 

 


Amy’s Famous Protein Bars


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Ingredients:

 

2 cups raw oatmeal

2 Tablespoons Wheat Germ

2 Tablespoons Flaxseed powder

3 scoops Jay Robb Egg White vanilla protein powder

¼ cup dried cranberries

¼ cup raw sunflower seeds

¼ cup natural crunchy peanut butter

Water  approx ¾ cup

Optional:   Honey

¼ cup dark chocolate

 

 

Directions:

 

1.   Mix all ingredients together except for the water, mix well so that dry mix is in

a crumb form.

2.  Slowly add water approx ¼ cup mix until mixture becomes solid.

3.  Add a drizzle of honey if you would like.

4.  Place mixture into a greased (w/ nonstick spray) 8×8 square pan.  Pack firmly.

5.  Optional:   melt 1/4cup dark chocolate chips in microwave for approx 1min stir

and microwave for an additional 30 seconds, stir until melted.

6.  Cover mixture with melted dark chocolate, this will be a very thin layer.

 

Makes 8 Servings

 

Nutritional Information

 

Without Chocolate:

1 Bar: 205 Calories, 7g Fat, 23g Carbohydrates, 14g Protein

 

With Chocolate:

1 Bar: 215 Calories, 7.5 g Fat, 24g Carbohydrates, 14.5g Protein

 

 

Refrigerate for at least 2 hours before eating.

 

 


Super Tasty Breakfast Tacos


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Looking for a healthy breakfast alternative? Try these breakfast tacos for a delicious breakfast that keeps you on track.

 

Ingredients:

6             Eggs (3 whites, 3 whole)

1             Tablespoon skim milk

1/2 c       2% Shredded Monterey jack cheese

6             (6″) Corn Tortillas

1/4 c        Green onions

Salt and Pepper to taste

Cooking Spray Ingredients:

 

1.  Combine milk, and eggs. Whisk in medium bowl.  Sauté green onions in frying pan with cooking oil.  Stir in egg mixture, cook until scrambled, stirring constantly, add salt / pepper to taste.  Remove from heat.

 

2.  Warm tortillas according to package.  Spoon egg mixture in each tortilla, and top with cheese and salsa.

 

Nutrition:

2 Servings

Per Serving:

310 calories, 15g Fat, 24g carbohydrates, 17 g protein

 

ENJOY!


Delicious Spring Smoothie


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To keep you hopeful of spring we’ve included a smoothie that is said to be great for headaches, and filled with great antioxidants.  ENJOY!

 

Ingredients:

– 1 cup ice

– 2 cups diced pineapple

– 3-4 kale leaves

– 1 celery stick

– 1/2 cucumber

– 1/2 lemon squeezed

– 1/2 inch ginger root

 

Directions:

1. Blend and Enjoy!

 

Calories: 170 calories, 45g carbs, 33g sugars

 


Clean Eating Fish Tacos


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Ingredients:
(makes approx. 8 small tacos)

16 oz. fish (tilapia, salmon, cod, halibut)
2 TBS cumin
1 TBS chili powder
8 small corn tortillas
1 cup grated cucumber
1 cup grated carrots
1 cup chopped napa cabbage
1 cup chopped fresh cilantro
2 cups non-fat plain greek yogurt
3 TBS lime juice
chili powder to taste

Directions:

1. Season fish with cumin and chili powder
2. Saute Fish in pan with spray or 1 TBS of olive oil. Break fish into small pieces while cooking.
3. Make sauce by mixing yogurt, lime juice, and chili powder
4. Brown each side of tortilla in pan with spray olive oil.
5. Assemble your taco by adding fish, and sauce.
6. Sprinkle on the cucumber, cabbage, carrots and cilantro.

ENJOY!


What’s for Lunch – Quinoa And Black Bean Lunch Bowl


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Coming up with healthy and tasty lunch options is not always easy. Making a Quinoa and Black Bean Salad on the weekend can get you through the first couple of days of the week. Try this Quinoa and Black Bean Lunch Bowl from The Eat Clean Diet Cookbook 2 By Tosca Reno.

Ingredients

1/2 cup / 120 ml quinoa

1/2 cup / 120 ml cooked black beans

1 small baby zucchini, quartered lengthwise and sliced crosswise

1/4 cup / 60 ml Zesty Hummus (see recipe on page 357) or store-bought

Juice of 1/2 lemon

3 cups / 720 ml mixed greens

1/4 / 60 ml fresh salsa

1 avocado, pitted and sliced

2 Tbsp / 30 ml chopped cilantro

Method

1. In a small saucepan, bring 1 cup / 240 ml water to boil over high heat. Add quinoa. Cover, reduce heat and simmer until most of the water is absorbed, 10 to 12 minutes. Remove from heat, fluff, cover and let sit 5 more minutes.

2. In a small sauce pan, heat black beans and zucchini over medium-high heat. Add a splash of water and cook until water is evaporated and zucchini is slightly soft.

3. To make dressing, combine hummus and lemon juice.

4. Divide mixed greens between two bowls and add quinoa, and black bean and zucchini mixture. Pour dressing over top, and add salsa, avocado and cilantro to each bowl.

Servings: 4 x 2 cups

Prep Time: 10 minutes

Cooking Times: 10-15 minutes

Nutritional Value Per Serving:

Calories: 200

Calories from Fat: 94

Protein: 6 g

Carbs: 22 g

Total Fat: 9 g

Saturated Fat: 1 g

Trans Fat: 0 g

Fiber: 8 g

Sodium: 193 mg

Cholesterol: 0 mg

 


Welcome to Wildly Fit!


Wildly Fit is a private personal training and Fitness studio located in downtown Ann Arbor, MI. Our goal for our blog, along with our studio, is to spread the fitness LOVE!  At Wildly Fit, we want you to stay motivated and inspired about your fitness routine and overall health. We hope that the stories, articles, quotes, exercises and healthy recipes are positive, knowledgeable, and motivating resources to keep YOU going!  Feel Free to ask questions, promote, share and spread the Wildly Fit LOVE!

 

Amy & Christian Wilds   Co-Owners

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