Reciprocal Innervations Personal Training
Personal Trainer Vancouver / Holistic Health

Useful Recipes:


Have you been doing lots of endurance training? Beat Oxidative stress, reduce blood pressure and have a delicious snack at the same time!
You will need: 1 avocado(diced) and 1 pomegranate( separate the seeds)
Mix the diced avocado and pomegranate in a serving bowl and enjoy an antioxidant rich, yet creamy and delicious snack that tastes like ice cream!
Enjoy on it’s own or mix in some pine nuts for a protein packed flavor explosion! This easy to make wonder will supply you all the vitamin E you need for the day and every bodies favorite anti-oxidents: polyphenols!


You’ll need:

20 raw Mediterranean prawns

3tbsp organic olive oil

1 organic garlic clove(peeled and crushed)

finely grated zest and juice of 1/2 an organic lemon

sprigs of fresh rosemary

For the pesto and sun-dried tomato dip:

150ml organic Greek yogurt

1tbsp prepared pesto

150ml organic creme fraiche

1tbsp organic sun dried tomato paste

1tbsp mustard, salt and black pepper

lemon wedges(to garnish)

Remove shells from the prawns leaving the tails. de-vein rinse and pat dry with a paper towel.

Whisk 2tbsps of the oil with the garlic, lemon zest and juice in a small bowl.Bruise one sprig of rosemary with a rolling to the bowl. Add the prawns, toss to coat, then cover and refrigerate until needed.

For the dips, mix the Greek yogurt and pesto in one bowl and the creme fraiche, tomato paste and mustard in another. Add salt and pepper taste.

Heat in a wok, add the remaining oil and swirl to coat  sides. Remove the prawns from the marinade. Add them to the wok and stir-fry over high heat fo3-4 mins. Add salt and pepper to taste.e

Remove prawns from the wok, arrange on a platter. Garnish with lemon wedges and more rosemary sprigs and serve hot or cold with the dips.

Let me know how it tastes.


Step1: SALAD
2 cups lettuce 1 /2 cup (142 g) cucumber 2 slices tomato 1 tbsp (14 ml) balsamic vinegar 1 tsp (5 ml) olive oil Toss salad ingredients and serve on the side.

Step 2: BURGER
l 5 oz (142 g) canned boneless pink salmon, 4 tbsp (56 g) green beans, 1 / 2 tsp (2.3 g) chopped chives, 1 sweet potato boiled (small), 1 / 8 tsp (0.6 g ) cayenne pepper, salt and pepper (to taste)
Combine chopped beans,
chives, salmon, mashed potato, salt,
cayenne pepper and black pepper.
Form mixture into a patty and grill or bake until patties are cooked. Enjoy!

You’ll need

2 tsp Organic Olive Oil (divided)
1/2 c Red Pepper
2 cloves garlic, minced
3/4 c Organic Chicken broth
2 tbsp olives, pitted and chopped
1/2 tsp salt
1/2 tsp pepper
4 (6 oz) flounder fillets
4 tsp oregano, torn
2 lemons, cut into rounds

What to do

Pre-heat broiler to high.
Heat a medium sauce pan over medium high heat. Add 1 tsp oil and swirl to coat. Add pepper and garlic and cook for 1 minute. Add broth, cover and cook for 7 minutes or until most of the liquid evaporates. Stir in olives, 1/4 tsp salt, and 1/4 tsp pepper.
Sprinkle fish evenly with the remaining salt and pepper. Heat a large oven proof skillet over medium-high heat. Add remaining 1 tsp oil to pan; swirl to coat. Add the fish to the pan and cook for 3 minutes. Turn the fish over and add the oregano and lemon slices and place it in the oven.
Broil for 5 minutes or until the fish is flaky.
Enjoy- Call Ryan and tell him if you like it.

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