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Tips: What does Kiana eat?

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Food is one of life's most delicious pleasures.

People often ask me, "do you eat?" They think because I am in shape and am lean that I must not eat. On the contrary, my fit friends. I eat alot and I eat often. The key is that I select my foods carefully, drink lots of water, eat 5-6 small meals per day and healthy snacks.


Healthy Snack Ideas:

  • apples, bananas, grapes, plums...summer fruits!
  • hard boiled eggs
  • almonds, walnuts
  • trail mix
  • whole grain crackers and natural peanut butter
  • crackers, cut veggies and non fat ranch dip or hummus
  • string cheese
  • granola
  • protein bars
  • celery with natural peanut butter

Healthy foods fill you up; junk food does not. Think about it. Imagine eating a whole bag of brown rice and whole platter of grilled chicken breasts as opposed to eating a gigantic jumbo size bag of chips. Which would be more filling? People who workout often burn more calories than those who do not. Bonus: workout more, you can eat more. One of my goals is to help you live the lifestyle of health and fitness. Let's talk food. More than half the fitness battle is nutrition.

Eating right takes planning. It's important to eat small healthful meals throughout the day to prevent mood swings, keep you energy levels up and keep your blood sugar levels even. The simplest way to do this is to exercise portion control. Instead of eating a huge breakfast, filling lunch and and even bigger dinner, save 1/2 of each of those meals and save it as your additional small meals to eat every 2-3 hours. This saves time since you don't have to prepare 3 more entire small meals. For example:

  1. breakfast
  2. snack/small meal
  3. lunch
  4. snack/small meal
  5. dinner
  6. snack/small meal

I like to eat as close to nature as possible. I steam, poach, bake and grill our foods. No frying. I avoid drive thrus, pre-packaged or canned, preservative, salt laden food unless I am starving and there is nothing else within miles.

My typical day is as follows:

Breakfast: Coffee soy latte, large glass of bottled water, egg whites with spinach and feta, whole grain bread with natural peanut butter, fresh fruit such as mango, grapefruit, banana or cantaloupe.

Snack: Creamy protein shake: frozen berries, protein powder, yogurt, frozen bananas, soy milk, wheat germ, flax seed oil.

Lunch:Grilled chicken breast with whole wheat pasta, diced tomatoes, salad, water.

Snack: 1/2 of the above meal.

Dinner: Sake Salmon (my favorite salmon recipe, see below), steamed organic squash from our garden, brown rice with Bragg amino soy sauce. (I might put 1/2 of this meal and put it in an airtight container for tomorrow's lunch or snack.)

Sake Salmon by Kiana Tom

Aloha! I love fresh fish! It is a delicious, high quality protein to feed your body. However, I don't enjoy fish that tastes "fishy." This is a simple salmon recipe that is packed with healthy, good for you Omegas. The sake and low sodium soy sauce are mild and the salmon doesn't taste fishy at all. This is one of my very favorite salmon recipes, it reminds me of the islands since it has an Asian flare from the sake and soy sauce. My husband and little girls love it too! We enjoy it with steamed organic squash from our garden, sticky rice or healthier brown rice. It's easy to make, & I added ingredient(s) options so you won't have to go to the market at the last minute and it's easy clean-up! Enjoy!

  • 1/2 cup low sodium soy sauce
  • 1/3 cup sugar (or Splenda equivalent)
  • 1/4 cup sake
  • 1 clove minced garlic (buy the pre minced jar it's easier)
  • 1 tsp. fresh ginger (or the jar type and store in the 'frig)
  • 1 Tbs. lemon juice (fresh or in a bottle/lemon)
  • 1 tsp. dry mustard (or spicy brown mustard will work)
  • 1 large salmon fillet - 2 to 2 1/2 lbs. fresh is best (but thawed frozen works too!)

Directions: Combine all ingredients (except salmon) in small saucepan and boil. Turn down heat and simmer until syrupy; few minutes. Turn oven to broil. Cover baking sheet or oven safe plate with foil (easier clean-up.) Put salmon on foil and brush with sauce. Flip and baste other side. Broil salmon 10-15 minutes. Baste a few times during cooking. If salmon starts to get a little bit black, that is great, it will taste sweet and crispy. Serve with sticky white rice or healthier brown rice, peas or Edamame. Serves 6-8. Yummy!


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