Womens Fitness
Healthy & Easy Poke Bowls (3 Ways!) | Clean Eating | Joanna Soh
♥ SUBSCRIBE for new videos every Monday, Wednesday & Friday. Poke bowl is packed with complex carbs, clean protein, lots of vegetables and healthy fat. Read below for full recipe.
♥ Try it out. Snap & Share pictures. Tag me @JoannaSohOfficial #JSohRecipe LIKE, SHARE this video.
♥ Joanna Soh is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN).
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SAUCE RECIPE (serves 2)
1. 1 tbsp. Soy Sauce – 6Cals
1. ½ tsp. Rice Wine Vinegar
3. ½ tbsp. Fresh Lemon Juice – 3Cals
SALMON SASHIMI ON WILD RICE
1. 1 cup Cooked Rice, I used wild rice – 215Cals
2. 1/3 cup Raw Salmon, cut into cubes – 60Cals
3. ¼ Avocado, cut into cubes – 65Cals
4. ¼ cup Steamed Edamame – 47Cals
5. ¼ cup Mango, cut into cubes – 27Cals
6. 1 Scallion, finely chopped – 5Cals
Marination
7. 1 tsp. Sesame Oil – 40Cals
8. 1 tsp. Soy Sauce – 3Cals
9. ½ tsp. Sesame Seeds – 15Cals
PER SERVING – 465Cals
Steps:
1. Start by marinating the salmon. In a small bowl, mix the soy sauce, sesame oil and sesame seeds.
2. Pour mixture over the salmon, coat and let it sit for about 15 minutes.
3. Then all you have to do is assemble the dish in a bowl.
4. So always start with the base, which is the rice, the arrange the rest of the ingredients.
5. Drizzle with a little bit of sauce and serve.
SAUTEED PRAWNS ON GLASS NOODLES
1. 80g Glass Noodles – 135Cals
2. 1/3 cup Prawns, peeled – 66.5Cals
3. ¼ cup Purple Cabbage, shredded – 4.5Cals
4. ¼ cup Cherry Tomatoes, halved – 7Cals
5. 2 tbsp. Cucumber, sliced – 4Cals
6. 1 tbsp. Toasted Seaweed, shredded – 2Cals
7. ½ tbsp. Sesame Oil – 60Cals
Marination
8. 1 tsp. Soy Sauce – 3Cals
9. 1 tbsp. Rice Vinegar
10. ½ tsp. Garlic, minced – 5Cals
11. ½ tsp. Sesame Seeds – 15Cals
PER SERVING – 308Cals
Steps:
1. Let’s start by prepping the noodles. In a large bowl, place the noodles and pour enough boiling water over the noodles. Cover and let it soak for 10 – 15 minutes until the noodles are soft and drain.
2. In a small bowl, mix the soy sauce, rice vinegar, garlic and sesame seeds.
3. Pour mixture over the prawns and allow it to marinate for 5 minutes.
4. Next, heat sesame oil over medium-high heat. Add the marinated prawns and cook very quickly just for about 4 – 5 minutes until the prawns are pink. Don’t overcook them!
5. Time to assemble the dish! Again, always start with the base, which is the glass noodles, and arrange the rest of the ingredients.
6. Drizzle with a little bit of sauce and sprinkle the toppings.
MARINATED TOFU ON QUINOA
1. 1 cup Quinoa, cooked – 222Cals
2. 1/3 block (100g) Firm Tofu, drained, cut into cubes – 62Cals
3. ¼ Avocado, cut into cubes – 65Cals
4. ¼ cup Carrot, shredded – 11Cals
5. 2 tbsp. Corn – 33Cals
6. 2 tbsp. Cucumber, sliced – 4Cals
Marination
7. 1 tsp. Sesame Oil – 40Cals
8. 1 tsp. Soy Sauce – 3Cals
9. ½ tsp. Sesame Seeds – 15Cals
10. ½ tsp. Garlic Clove, minced – 5Cals
11. ½ tsp. Red Pepper Flakes
Sauce:
PER SERVING – 435Cals
Steps:
1) Start by marinating the tofu. In a small bowl, combine the soy sauce, sesame oil, garlic, sesame seeds and red pepper flakes.
2) Coat tofu and leave it to marinate for 5 – 10 minutes.
3) My favourite part, time to put this dish together!
4) So we got the quinoa, tofu and all the vegetables!
5) Pour sauce mixture sprinkle with sesame seeds and serve!
Each bowl is packed with complex carbs, clean protein, lots of vegetables and healthy fat. You can keep experimenting with different toppings so you won’t feel bored eating the same dish over and over again.
How do you like your poke bowl? Let me know in the comments below. All the best xx
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♥ Amazing, Fun, High Protein EGG recipes to kickstart your day! Watch the video for the complete step-by-step guidance, including calories.
♥ Be sure to LIKE & SHARE this video. Snap pictures of your creation and tag me on Facebook & Instagram. =)
♥ Joanna is a certified Women’s Fitness Specialist with NASM and also a certified Personal Trainer & Nutrition Coach.
QUICHE IN PEPPER CUPS (serves 4)
1) 3 Large Eggs – 234Cals
2) 2 Large Bell Peppers – 58Cals
3) ½ cup Mushroom, sliced – 8Cals
4) ¼ cup Leeks, thinly sliced (white & light green parts only) – 8Cals
5) 8-10 Cherry Tomatoes, halved – 24Cals
6) ¼ cup Milk, any option – 23Cals
7) ¼ cup (25g) Cheese, grated – 89Cals
8) 1 tsp. Olive Oil – 40Cals
9) A pinch of Salt & Pepper
121Cals per serving
OPEN-FACED EGG SPINACH QUESADILLAS (6 slices)
1) 1 medium Whole-Grain Tortilla – 169Cals
2) 2 Eggs – 156Cals
3) 1 cup Fresh Baby Spinach – 7Cals
4) ¼ cup Onions, diced – 17Cals
5) ¼ cup Bell Pepper, diced – 6Cals
6) ¼ cup (25g) Cheese, grated – 89Cals
7) 2 tbsps. Black Olives, pitted & sliced – 20Cals
8) 1 tsp. Olive Oil – 40Cals
9) ½ tsp. Cayenne Pepper – 3Cals
10) A pinch of Salt & pepper
84.5Cals per slice
EGG IN A BASKET (2 slices)
1) 2 thick slices of Whole-Grain Bread – 220Cals
2) 2 Eggs – 156Cals
3) 1 tsp. Olive oil – 40Cals
4) A pinch of Salt & Pepper
5) A Large Cookie Cutter
208Cals per slice
Please LIKE, SHARE & SUBSCRIBE to my channel. Let’s stay connected!
http://www.facebook.com/joannasohofficial
http://instagram.com/joannasohofficial/
https://twitter.com/Joanna_Soh/
http://www.joannasoh.com
(Subscribe to my website for printable workouts & recipes)
Lots of Love xx
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♥ So you had a good solid workout session and the next morning, your muscles are so sore you can barely walk!
♥ Watch this video through & follow the tips to prevent and ease post-workout muscle soreness so that you can train stronger for longer!
♥ If you find this video to be helpful, be sure to LIKE it & SHARE it! Subscribe to my channel: http://www.youtube.com/joannasohofficial
♥ Joanna Soh is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (Venice Nutrition).
7 Effective Ways to Ease Sore Muscles (DOMS)
1) Stretch at the end of your workout
2) Soak in a warm bath
3) Massage your sore spots
4) Invest in a foam roller
5) Pack on Omega-3s
6) Get plenty of rest
7) Move it!
IMPORTANT! When you experience DOMS, the goal is to increase blood flow into your muscles and relieve the feeling of tightness.
What other methods have you tried to reduce and ease post workout muscle soreness? Do let me know in the comments below. =)
Please LIKE, SHARE & SUBSCRIBE to my channel. Do READ this box more info. Let’s stay connected!
http://www.facebook.com/joannasohoffi…
http://instagram.com/joannasohofficial/
https://twitter.com/Joanna_Soh/
http://www.joannasoh.com
(Subscribe to my website for printable workouts & recipes)
Lots of Love xx
Easy Lemon by Kevin MacLeod is licensed under a Creative Commons Attribution license (https://creativecommons.org/licenses/…)
Source: http://incompetech.com/music/royalty-…
Artist: http://incompetech.com/
source
♥ Do you struggle to sleep? Do you want to improve the quality of your sleep? Watch this video through!
♥ I love my sleep. Here’s My Bedtime Routine, which has helped me to get a quality rest. I hope it’ll inspire you to love your sleep!
♥ If you find this video to be helpful, be sure to LIKE & SHARE it! Subscribe to my channel: http://www.youtube.com/joannasohofficial
♥ Joanna Soh is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (Venice Nutrition).
To sleep better, it isn’t just about your bedtime routine, but how you spend your entire day will have an impact on your sleep.
10 Tips for Better Sleep
1) Get moving daily
2) Avoid caffeine after 2pm
3) Soak in a warm bath
4) Avoid big heavy meals at night
5) Scent your way to sleep
6) Power down an hour before bedtime
7) De-clutter the mind
8) Develop a sleeping time
9) Go for a black out!
10) Stay put if you’re still awake
What other method has helped you to get a better rest at night? Let me know in the comments below. =)
Please LIKE, SHARE & SUBSCRIBE to my channel. Do READ this box more info. Let’s stay connected!
http://www.facebook.com/joannasohofficial
http://instagram.com/joannasohofficial/
https://twitter.com/Joanna_Soh/
http://www.joannasoh.com
(Subscribe to my website for printable workouts & recipes)
Lots of Love xx
Easy Lemon by Kevin MacLeod is licensed under a Creative Commons Attribution license (https://creativecommons.org/licenses/by/4.0/)
Source: http://incompetech.com/music/royalty-free/index.html?isrc=USUAN1200077
Artist: http://incompetech.com/
source
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