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Food, Music & Fitness w/ Tarah D.


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Food, Music & Fitness w/ Tarah D.
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Cookbook Recipes
Cookbook Recipe
Physical Vitality's French Toast
 
Cookbook Recipe
Turkey Salad Time!
 
Cookbook Recipe
Strawberry Vinaigrette
 
Cookbook Recipe
Whole lotta Potato
 
Cookbook Recipe
Tarah's Favorite Pasta!
 
Cookbook Recipe
Chicken, Rice and Beans!
 
Cookbook Recipe
Tuna Avocado!
 
Cookbook Recipe
Tuna and Cucumber
 

Cookbook Recipe
Physical Vitality's French Toast
I love french toast, but of course it can not be an everyday meal. As a trainer, I understand that sometimes we like the wholesome foods! Which is why I chose to name it under my business name. Why not enjoy it in a healthier version. Timing is key when we discuss fitness, nutrition and carbohydrates are usually at the top of that discussion. I like to make this meal after a great 30 minute weight training session. It is quick and provides some key nutrients. Feel free to dress your side dishes anyway that you like. I chose turkey sausage with onions and peppers. Hope you love it! Fitness tip: After a great workout, take a shower and use the last 2 minutes for hot and cold therapy. Make the water as hot as you can stand it (safely) then use cold water. Count to 60-100 for each temperature and you are now finish your soothing and fat burning shower! Exercise: Jumping Jacks Alternating lunges Jump rope Music: John Legend- Love in the Future Mood: Bubbly!

Cookbook Recipe
Turkey Salad Time!
We can use a great salad from time to time. No recipe book is complete without one! This is a fabulous recipe for leftover turkey. You can use any vinaigrette, but I included the strawberry recipe. Fitness tip: Apple cider vinegar has many great benefits to it. If you can not tolerate it straight, add it to your salad along with your regular dressing. Exercise: Standing Leg lifts Side lunge Standing oblique crunch Music: Justin Timberlake-The 20/20 Experience Mood: Flirty

Cookbook Recipe
Strawberry Vinaigrette
I like vinaigrette on a ton of things! Strawberries, salads, sandwiches. I dip my fruits and veggies in it also! Fitness tip: Time your foods with your workouts. On a good weight training and cardio day, have a starchy carb, on non-workout days try to avoid them. Try this for 3 weeks if you can. Exercise: Jump squats Bicep curls Split jumps Music: Sade-Smoth Operator Mood: Inspired

Cookbook Recipe
Whole lotta Potato
If you are like me, you love sweet potatoes! I love to enjoy this after a midmorning workout! A great blend of complex carbs, fats and proteins! Once again, I hope you love this as much as I do! It is perfect for anytime of the day! Fitness tip: Start your morning with a hot cup of water, add the juice of 1/2 fresh lemon and 1 tbsp of apple cider vinegar. This will help get the digestive tract rolling! Exercises: Wide stance squats Star jacks Arm circles Music: Janelle Monae- Electric Lady Mood: Super Happy

Cookbook Recipe
Tarah's Favorite Pasta!
This is one of my favorite pastas to make! My entire family enjoys it, including my 2 year old daughter! It is packed with vegetables and chicken! Nutrition tip: Before storing fresh fruits and vegetables, place them in a vinegar wash. 1 part vinegar 3 parts water. This will properly clean them and help them last longer. Exercise: Bicycle crunches Curtsy lunges Hula hooping Music: Beyonce- Beyonce Mood:Grown (that sassy feeling you achieve when your cooking up a storm)

Cookbook Recipe
Chicken, Rice and Beans!
Who doesn't love a good old carb filled meal? Especially after an intense workout! This meal is sure to please your palate with flavors that will make you smile! Nutrition tip: Everyday will not require a heavy carb meal, but if you choose a day that you had a hard work day and exercised, this is a great meal for you. Complex carbs give energy. Do not be afraid to eat carbs, just learn more about them. Exercise: Leg lifts Arm circles Side lunges Music: Maxwell- BlackSummersNights Mood: Sexy

Cookbook Recipe
Tuna Avocado!
Yes! When it is too hot to cook, why try? Let's whip up a light and refreshing lunch! The color of the tuna will vary depending on the vinaigrette you choose. I chose my strawberry vinaigrette, creating a pink color. Nutrition tip: Remember to purchase the darker, softer avocado, if you purchase the light ones, leave them on the counter to further ripen. Exercise: Scissor kicks Leg Circles Push ups Music: Daley-Days & Nights Mood: Ambitious

Cookbook Recipe
Tuna and Cucumber
We will use the same recipe for the tuna as for the avocado tuna. I chose to do a cucumber version because everyone does not like avocado. I like to appeal to the masses! Nutrition tip: If you have cucumber left over, add it to your water for the day. If you carry one big bottle, toss it in there and go! Exercise: Hopscotch (you remember this) Jump rope 1/2 mile jog Music: Lorde- No Better Mood-Funky

I am a specialist in fitness nutrition and the owner of Physical Vitality health & wellness. I wanted to create a series of cookbooks that would be fun and a little different! I wanted to ensure that I chose recipes that would allow you to use some of the same ingredients in the main dish. I often go to the store and purchase ingredients for one recipe, while needing new ingredients for the next one. I also provide a fitness/nutrition tip and exercises to incorporate into your daily routine. The exercises are so simple, you can do some of them while you cook! I include the music that I listen to while cooking the meal and my mood. I believe that music, fitness and food make you feel great, so why not combine them!

My cookbook offers simple and tasty foods that will help enhance your overall fitness. Providing you with tasty options for protein, fat and carbohydrate combinations. It is necessary to have a nice ratio of fats, protein and carbohydrates in your diet. Please check with your nutrition provider to ensure that you know your daily caloric intake and what your macro/micro ratio should be.

These are recipes that I have grown to love and hopefully you will too! This is book 1 in my series, look out for more….

Music: James Blake- OverGrown

Mood: Encouraged

Tarah D.

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Cookbook Recipe
Food, Music & Fitness w/ Tarah D.

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