The Fit & Frugal Dietitian

Eggplants Ever wonder how to use or what to do with these interesting, purple fruits, yes fruits! ... Commonly thought of as a vegetable, the eggplant is actually a fruit, more specifically, a berry as it contains small, edible seeds! Eggplants are not high in any single vitamin or mineral, but they are filling, have good amounts of fibre, are low in calories, and give a "meaty" texture to dishes, making them very popular in vegetarian recipes. 1 cup of eggplant provides only 35 calories and 2.5 g of fibre! See below for my most recently prepared recipe with eggplant Eggplant Parmesan 1 eggplant, peeled and thinly sliced 1 egg, beaten cup egg whites 1 cup seasoned bread crumbs 2 cups pasta sauce cup shredded, low-fat mozzarella cheese 1/3 cup grated Parmesan cheese cup fresh basil, chopped Preheat oven to 350 degrees F (175 degrees C). Dip eggplant slices in egg and egg whites, then in bread crumbs. Place in a single layer on a baking sheet. Bake in preheated oven for 5 minutes. In a 9x13 inch baking dish spread pasta sauce to cover the bottom. Place a layer of eggplant slices in the sauce. Sprinkle with mozzarella and Parmesan cheeses. Repeat with remaining ingredients, ending with the cheeses. Sprinkle basil on top. Bake in preheated oven for 50 minutes, or until golden brown. Nutrition: 393 calories; protein 24g, carbs 45g, fat 13g #fitandfrugal #fitdietitian #vegetarianrecipes #lowcarb #variety #trynewfoods #fruitindisguise See more

Let's talk strength training Most women, including myself up until 4 years ago, generally only believe in cardiovascular activity for toning, weight loss and maintenance or believe in a combination of cardiovascular activity with dainty, pink dumbbells ... Women are often fearful of becoming "too large", "too bulky" or "too muscular." When reality is it's EXTREMELY hard to ever get to that kind of level of muscle growth Strength training is our best friend not our foe. It provides benefits that are the exact opposite of what most women may believe Strength training for me, provided increased power and strength in my lower body giving me HUGE gains in speed and pace with long-distance running Strength training improves overall body composition, core strength and posture, reduces risk of injury, reduces body fat, increases lean muscle mass, improves stamina and speed of aerobic activities, reduces risk of chronic disease and not to mention makes you feel damn GOOD! Take advantage of those free weights lingering in your garage or basement or take time out of your schedule to drop into your local gym(pending COVID restrictions) to give strength training a try! #fitandfrugal #fitdietitian #strengthtraining #womenonweights #womenwholift #benefitsofweighttraining

Cable Glute Kickbacks One of my favorite glute isolation exercises! ... This exercise works primarily the gluteus maximus and gluteus medius but as well engages the hamstrings. Also since you're on one foot doing this exercise you are working on balance and strengthening your core, both calf and quad of the planted foot become activated to help. When doing a cable kickback: 1. Place ankle strap on and ensure pulley is to lowest setting. 2. I find correct positioning for this exercise is key. Bend over at the waist so back is nearly parallel with the floor. Hold onto machine for stability if needed. 3. Keep planted leg relaxed and relatively straight, engage core and contract glutes while bringing leg back as far as you can in a controlled manner. Squeeze glute at the top and return. Be sure not to swing leg back using momentum during the exercise and be mindful of the muscle group that you are working on. Ensure to complete reps with full range of motion and try not to stand up straight as this will hinger maximal range of motion for the exercise I performed 4 sets of 12-15 per leg, with no rests in between sets because you're essentially resting one leg as you exercise the other and vice versa #fitandfrugal #fitdietitian #strengthtraining #glutework #isolationexercises #bootybuilding

I really was focused on making a plant-based dish for supper tonight but I caved and added some some grilled chicken If you're looking for something hearty, spicy, a tad creamy, easy and packed with fibre and protein; look no further, this recipe is for you!... Sweet Potato, Chickpea and Chicken Curry Ingredients: 3 tsp olive oil 1/2 can chickpeas 1 medium Sweet potato, chopped in small cubes 1 large boneless, skinless chicken breast, chopped 2 cups baby spinach 1 Tbsp minced garlic 1 tsp salt 4 tsp fresh, grated garlic 1 Tbsp chili powder 1/2 tsp red pepper flakes 1/2 tsp curry powder 1 medium onion, finely chopped 1 (14oz) can diced tomatoes 1 (14oz) can light coconut milk Ground pepper Directions: In a saucepan, heat oil over medium heat, add curry powder and chicken and cook until chicken is browned and reaches internal temperature of 165F, remove from heat source. In a large saucepan, heat oil over medium, add chili powder and cook for 1 minute. Stir in onion and salt and cook for 2 minutes. Add garlic, ginger,chili powder and red pepper flakes, stir together and saute for 1-2 minutes. Add cooked chicken,sweet potato,chickpeas,tomatoes and coconut milk, stir,cover and let simmer at medium heat for 25-30 minutes. Stir in spinach, cook until wilted and season with salt and pepper. Garnish with shredded coconut, green onion and a dollop of plain Greek yogurt. Serve over basmati rice. Enjoy! Stay Fit - Be Frugal #fitandfrugal #cookingwithlegumes #spicy #curry #nutritiousfood #deliciousfood

We're in for warm weather ahead! So who's in for outside, socially-distanced bootcamp tomorrow morning @ 930am!? DM me to sign up or to inquire about tomorrow's class!... Stay Fit - Be Frugal

So happy to see sunny and warm weather back! Which we all know will be fewer and farther between. Soon outside classes will have to come to a close... In the meantime this Saturday is looking amazing! Looking forward to seeing folks with high energy and enthusiasm as I wind classes down for the season! Bootcamp 930am @ the Oxford Tennis Courts. DM meor comment below to be added to this Saturday's class. Be sure to bring water , yoga mat and sneakers. Stay Fit - Be Frugal