Smoked Salmon & Rosemary Protein Quiche Tartlets

Here at Tanita, we are always on the look out for healthy dishes to cook. We love this recipe for smoked salmon & rosemary protein quiche tartlets, which are packed with protein and low in fat. Give it a try!

Makes 2

Ingredients for the crust:

  • 4 egg whites
  • 30g pea protein powder
  • 2 tbsp coconut flour (e.g. Tiana Organic Fair Trade Coconut Baking Flour)
  • 2 tbsp milk
  • 1 tsp dried rosemary
  • 1 tsp onion granules

Ingredients for the filling:

  • 2 eggs
  • 50g smoked salmon, chopped
  • 2 tbsp milk
  • salt & herbs, to taste

Method:

1. Pre-heat the oven to 190’C/170’C Fan/Gas Mark 5.
2. Using a food processor or blender, blend the crust ingredients together until you get a wet doughy batter.
3. Scoop the batter with a spoon and press into 2 small tartlet tins (or 1 medium-sized one).
4. Use your fingers to press the dough into the tins. Bake for 15 mins, or until starting to brown. Remove from the oven and allow to cool.
5. To make the filling, whisk the eggs with the chopped salmon, milk, seasoning and herbs – plus other vegetable fillings if you like.
6. Fill the tartlet cases with the mixture. Bake for 30 mins or until set.

Enjoy!

tartlet

Don’t lose weight, lose body fat!

It’s time to take a different approach to weight loss and stop thinking about the number on the scales and start focusing on your body composition in order to improve your overall health and wellbeing.

The body is mainly made up of muscle, fat and water. When you exercise more or start dieting, your body composition will often change, even if your weight stays the same, so it’s best to not get so hung up on pounds and kilos. Quick-fix, crash diets may produce speedy results, but the weight loss will be in the form of body water and healthy, lean muscle tissue which is not a long term achievable solution. Additionally, very low calorie diets can force your body into ‘starvation’ mode, storing body fat rather than burning it. So even if you lose weight, your body fat could increase.

Using a Tanita body composition monitor will help you to understand the true impact your fitness and diet plan has on your fat, water and muscle levels. If you’re serious about transforming your body, the key to success is focusing on building lean muscle, staying well hydrated and losing excess fat.

Rather than traditional home scales which simply read your overall body mass and calculate your weight, global leaders in health monitoring, Tanita Europe offer a range of body composition monitors which use Bio-electrical Impedance Analysis (BIA) technology. These monitors accurately calculate a whole range of statistics including weight, body fat percentage, muscle mass, body water, basal metabolic rate and visceral fat, for an in-depth analysis of your body and your health.

Why not try: The Tanita BC-730.  This colourful mini body composition monitor uses advanced BIA technology to enable you to measure your weight and vital statistics so that you can effectively see the true impact of your diet and fitness programme.

730

Retails from £45 at http://www.tanita.eu or http://www.amazon.co.uk

Broccoli Bread

We love this delicious healthy version of broccoli bread; rich in protein and low in calories, it only takes 30 minutes to bake!

1 Loaf: provides 10 Slices.

Ingredients:
60g unflavoured whey protein
60g pea protein powder
8 egg whites
2 eggs
1 large broccoli head, steamed and chopped

Instructions:

1. Pre-heat oven to 180C/160C fan/gas mark 3.
2. Using a blender or food processor, blend all the ingredients together until smooth.
3. Pour the batter into a medium loaf tin (ideally a silicone one) and bake for 30 minutes, or until a sharp knife inserted into the middle comes out clean.

Broccolli bread recipe - Copy

Go the distance: How to achieve the mind-set of an endurance athlete

Setting your sights on a marathon next year? Whether you’re a professional runner or a complete novice, you will need to undertake months of gruelling training and be prepared for the long run.

The best endurance athletes are capable of pushing their bodies through extreme amounts of suffering, a stage which top athletes refer to as “the grind”. But as well as tolerating physical strain, author of ‘Ultra Performance’, Paul Moore claims endurance athletes boast five mental strengths to support their performance:

  1. Mental Toughness
    The dedication that endurance athletes display towards realising a goal is absolute – their lives are structured around sport. It is important to adopt a mental toughness approach and focus on the long term goals you want to achieve rather than just “winning”.
  1. Extreme Motivation
    Whatever your chosen sport, your training will be intense, so make sure you love it. It’s difficult to be a successful endurance athlete without enjoying what you do and having a true passion.
  1. Intense Focus
    Top athletes are experts in the art of focussing. Endurance sports often take place in the most remarkable and intense environments so make sure you can focus on the task at hand without being distracted by what’s going on around you.
  1. Have a Positive Outlook
    Endurance races are hard; athletes will remember the tough times where the sheer physicality of what they were doing was overwhelming. If the mind thinks negatively then the body will respond negatively. It is important to keep up positivity in order to relax and to realise your maximum capabilities.
  1. The Grind
    A common term amongst athletes, the grind is the ability to push on through when things are mentally and physically tough. It is important to ensure you allow time to recover for maximum performance and reduced risk of injury.

If you’re training towards an endurance challenge, it’s not only important to master you mind-set. Your body composition will contribute to optimal exercise performance, so it is vital to find the right balance between weight, hydration, fat and muscle and monitor your body composition over time and in conjunction with your training regime. Why not try the Tanita BC-601 segmental body composition monitor with SD card connectivity. The BC-601 measures weight, segmental body fat, segmental muscle mass, hydration levels and BMR so that users can set goals and tailor their fitness programmes for success. Body composition data is automatically stored on the SD card and can be downloaded onto your computer so that you can view and manage your data using the free ‘Bodyvision’ software or our new web based my.tanita.eu software.

Happy training!

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10 Best Races in the World

Marathon_Running_Race_3

If you’re looking for your next fitness challenge, then look no further! We’ve put together a comprehensive guide of the ultimate races from around the world so that you can challenge yourself in some of the world’s most iconic settings.

  1. Inca Trail Marathon

There are several Inca Trail races, but this one has the best reputation for organisation: it’s currently measured and fully supported, with clear course markings, marshals and aid stations. The route is incredible too, starting from the Llactapata Inca ruins it climbs to Warmiwanusqa Pass, before heading down through Inca sites and mountain passes, offering superb views of the Andes, to perhaps the most thrilling race finish in the world, Machu Picchu.

Next Race: 9th July 2015, www.eriksadventures.com

  1. Bay to Breakers

First run in 1912, this annual event is one of the oldest footraces in the world. It’s a 12k run through San Francisco from the Bay to the Great Highway, where huge waves (breakers) crash onto Ocean Beach. In 1986, this event set a Guinness World Record, when 110,000 runners took part.

Next Race: 17th May 2015, www.baytobreakers.com

  1. Everest Marathon

Starting at Everest base camp and finishing in Namche Bazaar in Nepal, this race is every bit as ruthless as you’d imagine from the world’s highest marathon. It takes extra time to prepare for this high-level event as runners must sign up for a 26-day trip to allow for proper pre-race acclimatisation.

Next Race: November 2015, www.everestmarathon.org.uk

  1. Walt Disney World Marathon

Over a long-weekend festival in Disney’s Florida resort, you can tackle a 5k, 10k, half or full marathon. The routes go through the resort’s four theme parks and Disney characters interact with runners along the way.

Next Race: 7th January 2015, www.rundisney.com

  1. Great Wall Marathon

Hitting the wall becomes literal over 26.2 miles and 5,164 steps of China’s 2,200 year old great wonder. As well as enjoying the great atmosphere created by the 2,000 runners, and the up close look at one of humanity’s greatest feats of engineering, you’ll be treated to dramatic views of Tianjin province.

Next Race: 16th May 2015, www.great-wall-marathon.com

  1. Polar Circle Marathon

The ‘coolest marathon on earth’ starts and finishes in Kangerlussuaq, Greenland, inside the Arctic Circle. The course takes in a 3km loop on Greenland’s ice cap, then runs through the tundra against the backdrop of huge glacier tongues and the stillness of the Arctic desert. Cool, indeed!

Next Race: 25th October 2014, www.polar-circle-marathon.com

  1. Marathon des Sables

This event, commonly referred to as MDS is one of the great badges of honour for endurance runners. MDS, ‘the toughest footrace on earth’, is run over six stages, ranging from 21-82km for a total of over 150 miles, and all through the stunning Sahara desert.

Next Race: 2015 (date TBC), www.marathondessables.co.uk

  1. City2Surf

With over 80,000 runners, this is currently the world’s biggest running event. At 14k, it’s an unusual but manageable distance and the course, which takes you from downtown Sydney to a Bondi Beach finish is a real treat.

Next Race: 2015 (date TBC), www.city2surf.com.au

  1. Angkor Wat International Half Marathon

There’s a hefty ‘wow factor’ from this course, which takes runners through Cambodia’s Angkor Wat World Heritage Site. The event raises funds for victims of antipersonnel mines in Cambodia, which makes it all the more worthwhile.

Next Race: 7th December 2014, www.angkormarathon.org

  1. Midnight Sun Marathon

The sun doesn’t set at all from mid-May to mid-July in northern Norway, which gives TromsØ’s showpiece event its unique magic as 8,000 marathoners run under the midnight sun. The ‘capital of the Arctic’ provides a thrilling back drop to this phenomenon, surrounded by mountains, fjords and islands, with a largely waterside course.

Next Race: June 2015, www.msm.no

If our guide has inspired you to take up a future challenge, Tanita products can help you on your way to peak health and fitness. Our range of sophisticated body composition monitors use advanced Bio-electrical Impedance technology (BIA) to provide accurate measurements of your body fat percentage, muscle mass, Basal Metabolic Rate and hydration level. Each of these measurements can significantly impact your training and help you achieve your fitness goals faster and more efficiently. Read more about how Tanita can help you get race-ready here. 

Tanita takes activity tracking to the next level with boditrax

Tanita and boditrax collaborate to offer gyms and health club operators the ultimate membership revenue and retention tool. As a result of this winning partnership, members will have access to a personalised and meaningful weight analysis and measurement package to help them monitor their progress and reach their goals.

With this new collaboration, boditrax has now integrated a range of Tanita products into its digital health platform, using their hardware and Bio-electrical Impedance Analysis (BIA) technology to accurately record and monitor users’ body compositions and data to enhance their offering and improve members’ outcomes.

This meaningful data not only helps individuals track their progress and set realistic goals, but also helps management to personalise member services and marketing, as well as managing staff. Rather than spending time analysing data, staff can use their time more effectively consulting clients, equipped with 24/7 real time, live analysis.

Global leader in health monitoring, Tanita was the obvious partner of choice for boditrax, when looking to complement their body composition and activity tracking service with the very best technology on the market. Tanita’s accuracy, innovation and durability has set the gold standard for BIA scales and monitors and their extensive product range has enabled boditrax to create three specific offerings to cater for the medical and health and fitness markets:

  1. The Tanita SC-240 Body Composition Analyser, which has been incorporated into the boditrax portable offer
  2. The Tanita MC-780 Segmental Body Composition Analyser, which has been reverse engineered into the boditrax self-service body composition kiosk solution
  3. The Tanita MC-980 Multi-Frequency Segmental Body Composition Monitor, which serves the medical and elite sports markets only.

Boditrax delivers cloud hosted digital health technologies for the fitness, health and corporate wellness sectors, offering an engagement, development and retention platform that informs and helps users track their fitness journey. This cloud based data allows users to understand accurate body composition analysis and insights, wirelessly track activity data and view their progress using statistics, map trends and reports, wherever they are.

‘We are incredibly excited about the boditrax collaboration with Tanita, which we believe lies at the heart of our offering,’ says Nick Stillman, Marketing Director of boditrax.  ‘Tanita has an excellent product range, with a world class reputation amongst both medical and fitness professionals. The brand has been a consistent advocate of our vision and has continued to support us. Having a name on board like Tanita will provide opportunities for a small company like us to reach out from; opening doors that perhaps would have remained closed , thus accelerating our access to the market,’ adds Nick.

Facilities that currently use the boditrax system include leading hospitals, universities, elite sports organisations, leisure sector operators, local and national government and a range of fitness facilities   including Barry’s Bootcamp, Nuffield Health and Chelsea Football Club.

Tanita’s Top Tips to Up the Fitness Factor

download (1)Is your fitness motivation taking a dip? If so, we want to help you put the fun back into your workout, by sharing our top tips to up your fitness factor and make sure you’re getting the most out of your training sessions!

  1. Go Online

It might be tempting to quit your gym membership to save money, but how can you spruce up your at-home workouts? Lots of great fitness brands are now taking their classes online, with everything from yoga to ballet barre just a click away. Some of our favourite online workouts include this one from Gillian Michaels  and this ‘Insanity’ style workout

  1. Get ‘appy

If you’re lacking that bit of oomph too get started, downloading a new fitness app can be a great way to help you set and achieve your fitness goals. For some inspiration, check out this article which details the best fitness apps of 2014.

  1. Be a Good Sport

Learning something new is a great way to distract you from the panting and puffing of a hard work out. This way, you will be challenging your body in new ways, so you should see and feel a difference in no time. Plus, while weight loss is a great goal, doing well in a new sport or having fun while you work out can be a better way to inspire you to exercise than waiting for the pounds to drop off.

  1. Spin Some Tunes

Research suggests listening to your favourite music can improve your exercise performance and boost your enjoyment of sport and exercise. So why not spend a lazy Saturday morning compiling a fun workout playlist?

  1. Join the Gang

Training with other people is a great way to up the fun factor. Small group settings give you more attention and can add value for your money. Why not try signing up to a new fitness class with a friend? Aside from having a friendly face beside you, you’ll also be more motivated and less likely to miss a session!

  1. Take on a Challenge

A good goal is a sure way to reignite your passion for training. Set yourself a goal that is tough, but not so hard that you’ll work yourself into the ground to get there – a mucky obstacle race is a great option or you could try the 30 day squat challenge. 

  1. Train Somewhere New

Take yourself away from it all and treat yourself to a week of fitness to give your regime a boost. For example, why not try a boot camp or fitness holiday? This may be the kick-start your body needs!

  1. Get Competitive

Not everyone has a competitive nature, but being competitive can be one of the best ways to motivate yourself. Find a way to add a competitive edge to your workouts, whether you challenge yourself or one of your gym buddies, you’ll certainly up your game!