Garlic Basil Hummus and Baked Blue Corn Chips

Off season? Healthy house party snacks? Summer-time picnic ideas? Try organic, low fat, low salt, baked blue corn chips and this homemade garlic basil hummus.  Save a few dollars and make you own hummus, rather than splurging on store-bought brands (which just so happen to have gmo soy and milk, nightshades, strange acids, and dextrose).  For a different texture, try organic white beans! White beans are very similar in taste to garbanzos, but may be a little more smooth in texture.  This recipe is quite spicy, so if you want a more mild flavor decrease the amount of garlic by half.   

Garlic Basil Hummus
Serves 4
Each serving: 155 calories - 7 grams protein  I  21 grams carb  I  7 grams fat

Ingredients:
1 can organic garbanzo beans, drained and rinsed
4 organic fresh garlic cloves, skin removed
5 leaves fresh basil, torn into smaller shreds
3 tbsp fresh lemon juice (or more to taste)
1/3 cup raw tahini
1 tbsp organic onion powder
ground Himalayan salt and peppercorn, to taste

Directions:
Puree all in food processor or Vitamix until smooth, scraping down sides as necessary. Cover and chill until ready to serve.


Creamy Tahini Heart of Palm Tuna Salad

Salads are my go-to when my days are tight. Too many times have I watched friends and fellow competitors munch their dry whitefish, soggy asparagus, and sad little microwaved yams when it’s time to eat on the go. It takes just a few more minutes, but I broil my fish, boil and pull my chicken, dice and roast or sauté my veggies, create delicious low calorie sauces and dressings, and toss all together with 6 crispy, delightful pieces of romaine leaves that I chop into 1/2″ thick ribbons.  I figure we are blessed with the sense of taste, so why not indulge it?!

This recipe is just as tasty with pulled chicken or sauteed tempeh (but will add extra carbs and fat), so feel free to substitute.  The flavor is very much like a creamy tuna or chicken salad you’d find at your favorite deli, but with much more quality ingredients. When on a fat-loss diet, I have to be mindful of the fats I consume so I always skip mayo and Vegenaise. Although lactose- and egg yolk-free (I don’t eat these most of the year), Vegenaise has either safflower, canola, or soybean oil which are all high in inflammatory omega-6 fatty acids. So stick to tahini, avocado, olive and coconut oils for that essence of creaminess.

Polyunsaturated fatty acids are essential for our health, but an unbalanced ratio of omega-3 and omega-6 fatty acids can increase our health risks.  Sesame seeds are high in omega-3 fatty acids and when ground create tahini paste.  Tahini is most known for the flavor it adds to hummus, but it is also the base of this tuna salad!

Creamy Tahini Heart of Palm Tuna Saladno-mayo heart of palm tuna salad
Serves 1
253 calories - 28 grams protein I  16 grams carb  I  9 grams fat

Ingredients:
8 small crimini mushrooms, sliced
1 tbsp balsamic vinegar
1/2 can Crown Prince pole-caught albacore tuna in water, drained (20 g protein)
1 piece heart of palm,  sliced into 1/4″ rounds
1 stalk celery, diced
1 tbsp shallot, finely diced
1 tbsp Dijon mustard
1 tbsp raw tahini sauce (Trader Joe’s)
1 tbsp nutritional yeast
1 tsp rice vinegar
1 tsp Bragg’s Liquid Aminos
1/2 tsp garlic powder
1/2 tsp dill, dried or fresh
6 leaves of romaine lettuce
1 oz avocado, sliced
fresh ground peppercorn and Himalayan pink salt, to taste

Directions:
Sauté mushrooms in 1 tbsp purified water for 1-2 minutes or until mushrooms begin to reduce in size. Add balsamic vinegar, and continue to cook 1-2 min or until vinegar has reduced halfway. Remove from heat.  Flake tuna with the back of a fork in a small bowl. Add remaining ingredients, except romaine and mushrooms, and mix together till combined.  Slice the romaine lettuce from tip to stalk in 1/2″ increments. Place romaine in a medium sized bowl, top with the creamy heart of palm tuna mixture, and finish with the sliced avocado.


Soma Fitness Combines Forces with Olympic Sprinter Malachi Davis!!!

OMG! We are sooo excited. If you follow us on Instagram you know that Summer and I recently went to the "Be the Change" conference in Las Vegas. It was a lot different from our old Vegas trips. For one, we didn't get a chance to sit by a pool, let alone think about a pool party. No sir, we were there to learn. Maybe that sounds boring but we actually had a really great time. Because we came up with a ton of amazing ideas for you! The first being to update the website. It's been about a week and we're still making changes but are pretty happy for the most part. But we didn't stop there. We met up with one of our friends Olympic track star Malachi Davis and talked about combining forces! That's right, from now on - all of our Soma Fitness programs will include a track workout with world-class runner Malachi Davis! Check out the video below for more goodies!


Choose Stevia Instead of Sugar!

Maintaining a healthy diet can be the toughest on those of us that have a sweet tooth. However,  there's no need to shun sweets altogether. Instead of sugar reach for a handy bottle of liquid or powdered stevia to flavor your oatmeal, sweet potatoes or ice teas. Stevia is a natural sweetener derived from the stevia plant, an herb native to Paraguay. It has has zero calories, zero carbohydrates and zero glycemic index! Stevia is ideal for everyone, including people watching their weight, managing diabetes and fitness enthusiasts who embrace clean eating! 

We particularly like the "Sweet Leaf" brand which comes in an assortment of flavors. You can find this product at Whole Foods or other health conscious stores.


A Word About Water

waterWater makes up more than 65 percent of the average adult human body. Babies are born with as much as 75 percent water composition, yet obese people can have as little as 45 percent body water composition. If the body does not get enough water, it cannot perform at maximum capacity. Water helps deliver oxygen all over the body; flushes waste and toxins; allows cells to grow, reproduce and survive; regulates body temperature; is used by the brain to manufacture hormones and neurotransmitters and much more.

Aim to drink your body weight in ounces of water. If you are not used to drinking this much water, try adding lemon wedges and a good quality herbal Stevia sweetener to your daily jug, or even flavorful green tea bags for an energetic treat!


A Word About Fish

Our fish are in pretty bad condition. Most farmed fish deal with sickness from overcrowding, parasites and growth hormones. In addition, they are stuffed with antibiotics making them less than nutritious for our consumption.

Unfortunately, many species of ocean fish have been over-fished, contain high mercury, lead, and arsenic levels due to industrial waste runoff, fuel emissions, and pollution like the nuclear plant disaster in Fukushima. More than 400 tons of toxic radioactive water flows into the Pacific Ocean dailyfish. Bio accumulation of heavy metals and organic pollutants is higher in fish like Bluefin Tuna, Albacore Tuna, King Mackeral, and Swordfish.

I recommend eating fish in moderation. The most healthy fish, I can recommend are wild-caught from the following brands: EcoFish, Wild Planet, High Seas, and Island Trollers. These brands practice sustainable fishing such as polling and trolling. Polling is also known as pole and line fishing, which has been practiced for centuries. Trolling is a low-impact, environmentally responsible fishing technique.

For more information, on the safest fish for you and your family, check out this link for a safe seafood guide from the Environmental Defense Fund.


What Do Serena Williams and Tom Brady Have That You Don't?

Nope, not millions in the bank. They have something you could get today, but curiously almost nobody does. Elite-tennis player Serena Williams and NFL football quarterback Tom Brady both have coaches! bradyserena

In fact, almost all elite athletes have coaches who help them compete at their best and stay motivated. Successful people use coaches in many facets of their lives from business coaches to coaches for personal lives such as therapists.

With the start of the New Year, people make resolutions to lose weight; quit smoking; get more exercise; and reduce their alcohol consumption, in that order. By the end of January about 36% of resolvers have already given up. According to Forbes magazine, within twelve months time just 8% of people achieve their New Year's goals. 

Studies show that social support is critical in achieving success; especially, after the first few weeks when motivation has diminished. If losing weight is one of your New Year's resolutions, let Soma Fitness help you be successful. We provide all the elements you need to reach your goal including a customized plan, motivation and support. In addition, we will help you navigate situations where you might slip up such as at a restaurant or a special event.