May 14, 2013 / Category: Fun Side of Fitness

Ever since I trained for and ran my first half-marathon last February, I have been extremely interested in experimenting with healthy recipes. One ingredient keeps appearing over and over in the recipes I’m finding – quinoa. While it looks similar to rice, quinoa isn’t actually a grain at all; it’s a seed. And this little seed packs lots of protein and fiber, so it’s a great replacement in rice or pasta dishes. You may have seen LFA Master Trainer Deb’s post last week about a quinoa salad. If you haven’t, I would recommend checking that out as well.

But quinoa is not only for savory dishes; it has a sweet side too.  

Kate O'Leary

May 09, 2013 / Category: Fun Side of Fitness

I recently had the pleasure of participating and attending Eaton Corporation’s Health Fair in Cleveland, Ohio. One of the local Cleveland vendors, Joe’s, handed out a  great Northwest Quinoa Salad recipe that I’ve tested in today’s blog post. It’s a very fresh and light salad with robust flavors and healthy too.

Quinoa is a complete protein, which means it contains all nine essential amino acids. This recipe is served cold and pairs well with flank steak or grilled chicken.

Northwest Quinoa Salad


  • 2 cups of water
  • 1 cup of dry quinoa        
  • .5 lemon
  • .25 cup fresh chopped basil
  • .25 cup fresh chopped shallots
  • .25 cup dried Bing cherries
  • .25 cup dry, roasted, unsalted cashews
  • 1 tsp. vegetable oil
  • .25 tsp. salt
  • .25 black pepper
Deborah McConnell

May 02, 2013 / Category: Fun Side of Fitness

In a fitness company, you’re bound to be introduced to new diets. There’s gluten-free, grain-free, vegan, Atkins, primal, paleo and all-carb. No. All-carb only exists in my dreams. Here, we’ll attempt a clean recipe, low carbs.  I found this recipe on MarksDailyApple.

Let’s start with the ingredients.


Here’s what you’ll need:

  • 1 tablespoon coconut oil (15 ml)
  • 1 1/2 pounds (680 g) beef tenderloin or sirloin, cut into 1/4-inch thick slices (6 mm) that are 2 to 3 inches in length (5 cm to 7.6 cm)
  • 2 tablespoons unsalted butter (30 m)
  • 1/4 cup finely chopped shallots (60 ml)
  • 8 ounces cremini or white mushrooms, thinly sliced (230 g)
  • 1 cup beef stock (250 ml)
  • 1/2 cup coconut milk (125 ml)
  • 1 cup heavy cream (250 ml)
  • 1 tablespoon Dijon mustard (15 ml)
  • Chopped fresh parsley or dill for an optional garnish
Lauren Kamm