Q & A with BroncoFit - April 27, 2011

Q: What are the rules for working out when you're still really sore from the day before?

 

A:  You should NOT train a muscle that's sore. The reason for this is that your body interprets exercise as stress; it's during the recovery time when the real work is being done. Think of exercise as the architect and recovery as the builder. If you work a muscle too soon after a training session, therefore, you will just break it down.

 

Also, you shouldn't be sore for more than two days after a workout; if you are, you may have a slight injury or muscle strain. If this is the case, take it easy and give that muscle time to heal before training it again.

Healthy Fudge Brownies

Guilt Free Fudge Brownies
 
Ingredients

• olive oil cooking spray
• 2/3 cup mild honey, such as clover or orange blossom
• 1/3 cups natural, unsweetened cocoa powder
• 1/2 cup white whole-wheat flour
• 1/4 teaspoon aluminum-free baking powder
• 1/4 teaspoon baking soda
• 1/4 teaspoon salt
• 1/2 cup unsweetened applesauce
• 2 tablespoons olive oil
• 1 large egg, at room temperature

• 3/4 teaspoon pure vanilla extract

Preparation
Preheat the oven to 350°F. Spray an 8-inch square pan with olive oil. Set aside.
 
Place the honey in a large glass measuring cup. Microwave on high power until the honey is runny and just bubbling, 45 to 60 seconds. Add the cocoa and stir with a fork until well combined. Let cool to room temperature.
Meanwhile, in a small bowl, place the flour, baking powder, baking soda, and salt. Whisk until well combined.
 
In a large bowl, combine the applesauce, oil, egg, and vanilla. Whisk together until well blended. Add the honey-cocoa mixture and whisk until smooth. Add the flour mixture to the liquid mixture and stir until no traces of flour remain. Scrape the batter into the prepared pan.
 
Bake until the surface looks dry around the edges of the pan and a toothpick inserted in the center comes out with moist crumbs clinging to it, about 25 minutes. Do not overbake. Place the pan on a cooling rack and let cool completely before slicing into 16 squares. (Store the brownies in an airtight container at room temperature for up to 3 days.)
 
Makes 16 (2-inch) brownies
Prep Time: 5 mins
Cook Time: 25 mins
Total Time: 30 mins
Contains Wheat/Gluten
Contains Egg
Vegetarian
Good for Leftovers

Nutrition FactsNumber of Servings: 16
Amount Per Serving
Calories: 86.2
Total Fat: 2.2 g
Sodium: 63.6 mg
Total Carbohydrate: 16 g
Dietary Fiber:
Protein: 1.3 g

How to Make a Healthy Omlete

Sick and tired of hard boiled, or over easy? Try an omelet for a healthy morning meal! Choose chopped fresh vegetables such as red bell peppers, spinach, mushrooms, tomatoes, and onions; reduced-fat cheese; and/or lean boiled ham, turkey bacon, or turkey sausage. Preparing an omelet doesn’t have to be a challenge. Just follow these simple steps:

1. Crack 2 eggs (or 3 egg whites) into a bowl.
2. Beat the eggs with a whisk or fork until the whites and yolk are combined but not foamy. You can add a couple tablespoons of fat-free or 1% milk or water to make the eggs fluffier.
3. Add a little salt and pepper to taste.
4. Heat an 8" to 10" nonstick skillet over medium heat. The smaller the skillet, the easier it will be to make your omelet. You’ll know it’s hot enough when a drop of water sizzles in the skillet.
5. Coat the pan with a little extra-virgin olive or canola oil and heat the oil until hot but not smoking.
6. Pour in the eggs and gently shake the pan back and forth to make sure the eggs are evenly distributed.
7. Gently push the edges of the omelet toward the center and tilt the pan to allow the uncooked liquid to flow into the exposed skillet. The eggs will begin to set after 20 to 30 seconds.
8. When nearly all the liquid is set, start adding your filling down the middle of the omelet. Don’t add too much, or else you may have a hard time folding it. Let the filling cook for about 15 seconds.
9. Fold one half of the omelet over the other using a spatula, and let the omelet cook a little longer to make sure the filling is cooked through.
10. Slide the finished omelet out of the skillet and onto a plate. Garnish with a sprig of parsley or another herb, if desired.

7 Ways to Boost Your Energy

Here are some natural healthy ways to boost your energy levels. So think twice before heading to Starbucks for a caffeine fix, or the corner store for a Red Bull.

1. Eat an apple. Apples contain natural sugar which your body can turn into energy. It gives the same effect as a cup of coffee, without the caffeine crash. Any apple type will do.

2. Do five or more pushups. I know it seems odd, exerting yourself for energy. But a few pushups will get the oxygen and blood flowing to your brain.

3. Take a power nap. But no longer than 30 minutes. This short rest period will re-energize you.

4. Have a cup of green tea. Green tea is a natural hydrator. Most of the time people get tired because of a lack of proper bodily hydration.

5. Take a five minute walk outside. The fresh air, movement, and sunshine (also getting vitamin D) will boost your mood and mental performance.

6. Eat high energy foods. NOT energy drinks, but foods like fruit and vegetables. They contain plenty of vitamins and minerals your body needs for optimal performance.

7. Take the stairs. Just like doing a few pushups. Getting your blood flowing is very important throughout the day.

Eat Smart this Easter Weekend

There’s no holiday that speaks to the spring season quite like Easter with the cute decorations and delicioso foods that accompany it. This fun celebration is filled with family traditions that often include a festive brunch. Whether you’re hosting an Easter meal or heading off to a family gathering, check out these healthy tips to help you stick to your weight-loss goals:

1. Prepare a healthy frittata or quiche instead of creamy casseroles, which tend to be high in saturated fat. A frittata is simply a “crustless” quiche that is easily topped with chopped vegetables, reduced-fat cheese, or other ingredients. If you’re preparing a traditional quiche, be sure to choose whole-wheat or whole-grain pastry flour rather than white flour when making the crust. Other fresh ideas? Bake eggs with spinach and ham, cook up a smoked ham soufflé, or serve salmon and reduced-fat cream cheese on small rounds of whole-grain bread for sandwiches.
2. Avoid honey when glazing ham and use sugar-free fruit preserves or jams, such as apricot, orange, or, agave nectar. You can also add a sugar substitute or artificial sweetener to the fruit preserves for more sweetness. If you prefer other lean meats, try Cornish hens, lean lamb chops, or sliced pork tenderloin medallions, which all lend themselves to glazing.
3. Season meat using fresh or dried herbs, such as parsley, basil, thyme, mint, oregano, and rosemary, to boost flavor without adding fat. Basil is also great for flavoring baked chicken, soups, and salads.
4. Add vinegars to flavor marinades. For example, mix balsamic vinegar, extra-virgin olive oil, herbs, and garlic to create a delicious steak marinade. Or use champagne vinegar (a soft-tasting wine vinegar made from champagne) for marinating lighter meat dishes, such as fish and poultry.
5. Roast or grill vegetables using healthy oils, not butter. Extra-virgin olive oil and canola oil are good unsaturated oils and bring out the natural flavors of roasted and grilled vegetables, such as asparagus, snow peas, zucchini, artichokes, sweet onions, and green and red bell peppers.
6. Forgo the white rolls and bake some healthy scones. Flaky and flavorful, scones are classic brunch treats; you can bake fat-friendly scones using healthy ingredients such as whole-wheat pastry flour, trans-fat-free margarine, fat-free buttermilk, and more.
7. Delight in dessert. Special occasions and dessert go hand in hand. A great choice is a delicious ricotta cheese custard or crustless sugar-free cheesecake topped with nuts and a drizzle of pure almond extract. Enjoy fresh fruit; look for what’s seasonal at the market. If you like the occasional sweet, cut yourself a small piece of cake or select a cookie or a piece of Easter chocolate. Savor it slowly, enjoying small bites.

Q & A With BroncoFit - April 19, 2011

Q: What should I intake before a workout?

A: Well, it's loosely based on what TYPE of workout you are doing, but about 90% of the time, and 4 out of 5 of us should be ingesting CARBS before a workout. 20 minutes prior is best, because you're body has digested most of the carb, and it's being circulated for energy. Your body turns carbs into sugar, which it then uses as energy. Fruit, nuts, or wholewheat bread is good...If you eat too much carbs, and don't exercise enough, your body will store the sugar as FAT!!

Q: What should I intake after a workout?

A: Simple. PROTEIN and more carbs. If you're strictly weight/resistance training, then just PROTEIN, and at least 30 grams of it. If you had a long cardio workout, like a run, or bike ride, you'll want to replenish your muscles with CARBS & PROTEIN. Lean meat, Fish, brown rice, and/or a protein shake are optimal forms of protein and carbs.

Monday Morning Blues

Are you feeling the Monday morning blues? I feel them every damn week! I know I should be regenerated from the weekend, and ready to go for another week, but in all honesty, I'm more tired on Monday than I am any other day of the week. My week really doesn't get started until Tuesday. Although, with that being said, there are some things that I have found that help with kick starting my week a day early, and getting back on the wagon after a busy weekend.

1) Grapefruitt. Eat a grapefruit first thing in the morning. The citrus scent, and vitamin C will give you a boost!

2) Go to bed early Sunday night. Staying up late to watch movies, or going out on Sunday will definitely make you sluggish come Monday morning.

3) Coffee. Drink the biggest coffee you can find! But limit it to just that one for the day. Caffeine has been proven to wake you up, and get you going. but if you consume more than one serving per day, it can have the opposite effect, and make you tired.

4) Walk to work. Or if you have time in the morning, fit in 20-30 minutes of moderate cardio to get your juices flowing.

5) Get flowers for your desk. Having fresh cut colourful flowers at your desk (or at home) actually triggers endorphin release in your body, and puts you in a "feel-good" mood. It's a visual perception thing, don't ask me how it works.

6) Eat a light lunch. If you have eat something too heavy at lunch time, it will make you feel tired and slow the rest of the day. This goes for every day of the week actually, but especially on Monday's. Avoid white rice (which will spike your insulin levels, and make you crash), pasta, too much bread, and/or fried foods.

Q & A with Broncofit

Q: I just took a desk job, and this sitting down all day is driving me nuts. I feel so lazy, but I work long hours and am exhausted by the time I get home. Is there anything I can do during the day (even at my desk) to keep from being completely inactive?

A:  Is it possible to use your lunch break for physical activity, and eat at your desk when you get back? Take a walk around the neighborhood, or sign up for a quick, 30-minute class at a gym nearby. If the answer is no, there are other options for working activity in at the office — you just have to be willing to get creative:

• Put on a headset and pace while you talk on the phone.
• Do 10 push-ups every hour off the edge of your desk.
• Do 30-second static squats, in which you hover over the seat of your chair, every 20 minutes.
• Stretch your body out while you are sitting to get the blood flowing.
• Do calf raises while standing in your cubicle.

• Bring a pair of light dumbbells — or use water bottles — and do biceps curls, triceps extensions, and shoulder raises and presses, all while sitting in your chair.

You can also try popping in a workout DVD before you go to work or as soon as you get home to save yourself the travel time to and from the gym.

I know it can be frustrating, believe me — I have a desk job, and I hate sitting all day. But for my physical and mental well-being, I've made exercise a priority. No matter how tired I am, I know that I would feel better after a workout.

And don't forget all that generic advice: Take the stairs instead of the elevator, walk instead of driving whenever possible, and so forth. Any bit of activity you work into your daily routine can only help. Keep your goals in mind, and remember that even if you can only manage a few 30-minute sessions a week, it's better than nothing!

Are you Pre-Defeating Yourself?

When it comes to diet and exercise, I forbid you to ever use the phrase: I can't. I'm telling you, there's no such thing! There might be "I don't want to's," but there are absolutely no "I can'ts" from here on out.
 
Why am I being so hard on you about this? Because I know you can! In fact, I promise that you can do anything you want in this life — if you want it bad enough.

The next time you start to say "I can't," stop yourself and instead say the "antidote" statement, which is "I can." I can lose weight. I can start to exercise. I can get control of my life.

Think about what might be causing you to feel defeated before you even begin, and tackle those negative feelings or memories or harsh life lessons. You have the power to take your life back. Soon you'll see the evidence that you can accomplish your goals, that you are strong and intelligent, and that you deserve everything wonderful that life has to offer. You have nothing to lose and everything to gain!

Tricep Training @ Home

There are several exercise you can do at home to work your tricep muscles. And a most of these exercises can be completed with your own body weight and manipulating gravity and angle for resistance.

The Tricep Pushup
By changing the angle of this move, you can increase or decrease the level of difficulty. Try it on a couch, staircase, or coffee table for an easier option. (But make sure the surface is stable)

1. Try this exercise starting on your knees first. If that's too easy, move to your toes.
2. Place your hands shoulder width apart on the floor or mat, engage your core, and straighten our your spine.
3. Keeping your elbows close to your sides, inhale and lower your body to a 90 degree angle at your elbows.
4. Exhale and push back up to start position.
5. Pause and repeat.
6. Aim for 15-20 reps, 2-3 sets.

Eat Your Way to a Dopamine High

Most fruit and veggies contain some antioxidants which can raise dopamine levels in the brain. Red beans, blueberries, cranberries, artichokes, prunes, and strawberries. Substitutes saturated fats with olives oils and other polyunsaturated oils (the good kind of fat) in food preparation.

Dopamine is the natural chemical your body produces to stabilize your mood and make you feel "happy".

- Reduce or cut out refined processed sugar
- Snack on raw almonds and/or sunflower seeds
- Reduce alcohol intake
- Reduce and limit intake of caffeine

One Rep Max Workout

So I've been working on this post for a few days now. Deciding whether or not I want to tell you guys to "Try this workout!!", because it's not for everyone. And I like my advise to be universal. BUT, I think for those of you who are a bit more intermediate-advanced fitness folks, or for those of you who are looking for a change or something new to push you through your plateau (if you're on one)...This might be the workout for you. Beginners, this is not for you....Sorry. Some fitness professionals will tell you that it is. But they are only trying to sell you on the idea of "time savings", which is does. But at the expense of your overall fitness goals.

The whole idea behind the One Rep Max workout is that you train your entire body (major muscle groups) with only ONE set per muscle group. The focus is to fatigue your muscles in that one set, so you're not spending unneeded time over exhausting the muscle and "saving time". In order to work your muscles effectively in ONE set, you need to be exerting yourself at VERY high levels. So high that you work to muscle failure before you hit the 12 rep. Muscle failure is when you've pushed so hard you literally cannot do another rep.

The other important part of the One Rep Max workout is that it MUST be done only on exercise equipment at the gym. So if you workout from home, again I'm sorry, this isn't for you. Using gym equipment is vital because it allows for a safety measure - if you're lifting a hefty weight and need to drop it, the machine will take the impact, and you wont get hurt. (again, not for beginners)

How do you know if you're working to muscle failure? Well, the weight should be extremely challenging. And you should be doing about a 19 out of 20 on the difficulty scale. 20 being "Oh my God, I can't lift this!"

Each set should consist of a basic 8-12 reps & ONE set per muscle group per machine. You should be able to do at least 8 reps, but work to muscle failure at BEFORE 12 reps. If you can do more than 12 reps, or don't feel totally exhausted, you're not lifting enough weight.

The second part of the ONE Rep Max workout is to move from one exercise to the next quickly with little break - 30 seconds between each. Thus also working your cardiovascular system, circuit style.

This is the order in which you should perform the ONE Rep Max Workout:

1) Leg Press

2) Leg Extension

3) Leg Curls

4) Back Row

5) Chest Press

6) Shoulder Press

7) Tricep Extension

8) Bicep Curl

9) Abdominal Crunch

*there are many different ab machines, so you can use any, just make sure it's a machine.

The One Rep Max workout can be done 2-3 times a week. But make sure you rest at least one day in between.

Now complete your minimum 30 minutes of moderate to vigorous cardio! 

Words of Wisdom

Words of Wisdom 4 Ciara (a close dear friend)

1. Let people tell you what you can’t do, and use it as fuel to do they very best that you can. – Ashley Veronica
2. Never stop smiling because you never know who’s falling in love with your smile. - Unknown
3. The greatest glory in living lies not in never falling, but in rising every time we fall. – Nelson Mandela
4. I am not afraid of tomorrow for I have seen yesterday, and I love today. - Unknown
5. Never close your lips to those whom you have opened your heart. – Charles Dickens
6. I have found the paradox, that if you love until it hurts, there can be no more hurt, only more love. – Mother Theresa
7. Keep love in your heart. A life without it is like a sunless garden where the flowers are dead. – Oscar Wilde
8. Love is being stupid together.  – Paul Velery
9. The most I can do for my friend is simply to be his friend.  – Thoreau
10. A man's friendships are one of the best measures of his worth.  – Charles Darwin

Hate your Hips?

Ladies listen up! Men, go watch the "game"...

Everybody's always hating on their hips. Fair enough, they're a trouble spot for millions of women around the world, but let's talk for a second about their GOOD qualities — yes, there are some. Your hips are one of the more complex joint and muscle groups in your body. Besides just being something to rest your hands on, your hips are immensely important for, well, motion in general! Their primary function is to support the weight of the body in both static and dynamic postures — that means standing and running. Your hip region is made up of three main muscle groups, each with a different important role to play.

Gluteals
The gluteal muscles, or buttocks, are located on the back of the hips and are the largest and strongest muscle set in the body. Their function is hip extension, or driving the upper legs backward. Activities requiring this muscle group include walking, running, jumping, and climbing.

Exercises that tone and strengthen your Gluteals:
- Squats
- Lunges
- Leg press

Adductors
The adductors are the muscles located along the inner thigh; they are used during hip adduction, or bringing the legs together.

Exercises that tone and strengthen your Adductors:
- Adductor gym equipment
- Resistance bands
- Thigh Master!

Iliopsoas
The iliopsoas, or hip flexors, are the primary group of muscles on the front of the hips. Their main function is hip flexion, or bringing the upper legs forward — for example, the motion of bringing the knees to the chest. The iliopsoas are sometimes considered to belong to the abdominal muscle group.

Exercises that tone and strengthen your Iliopsoas:
- Lunges
- Leg extensions
- Squats
- Leg press

                                           Lunges

                                    Squat

                                                                 
                                           Resistance Bands

 Leg Press

Organic or Farm-Raised Salmon?

MYTH: Organic is best.
TRUTH: There's no standard for organic fish, so go with wild. Organic implies antibiotics aren't put in the water, but the salmon still get feed that has contaminants.

MYTH: Skip all farmed salmon.
TRUTH: If you can't get wild, opt for farmed Canadian, which has fewer contaminants than farmed European.

MYTH: Mercury is the issue with farmed salmon.
TRUTH: Salmon has little mercury. Dioxin, polychlorinated biphenyls, and other toxins are the culprits.

MYTH: Wild salmon has more omega-3s than farmed.
TRUTH: Farmed salmon has more. They're fed fish oil. But the toxin risks outweigh the benefits of the fatty acids.

Fitness Facts & Myths

1. Stretching before you exercise - It's actually best to stretch AFTER you exercise when you're muscles are warm. You can still warm up before your fitness routine, but only do your 5-7 minutes of deep stretching after your workout.
2. No pain, no gain - Never exercise through pain unless you have a known injury, and it is part of a supervised rehabilitation program. In most cases, pain is a warning of an injury.
3. Running on a treadmill is safer than running outdoors - Running incorrectly on a treadmill can be just as stressful on your joints as running outside.
4. Crunches get rid of belly fat - Abdominal crunches alone won’t cut it if you’re trying to lose belly fat. Losing weight requires taking in fewer calories as well as burning more calories. One pound of belly fat equals about 3,500 calories.
5. Aerobic exercise boosts your metabolism - True! The benefits of a regular aerobic exercise program for about 30 minutes four or five times per week includes long-lasting benefits for your metabolism and will help you maintain a healthy weight.
6. Lifting weights will make you "bulky" - Lifting weights could make you bulky if that's the look you’re going for, but you need to specifically train for that goal. Limited weight training a few times a week will increase bone strength and muscle mass without obvious bulk .
7. If you're not sweating, you're not working - That’s a myth. How much you sweat depends on many factors, including your basic metabolism, how much you weigh, and where you're exercising.
8. Too old to exercise - That is a big myth! You are never too old to benefit from exercise. Elderly people can reduce their risk for high blood pressure, diabetes, osteoarthritis, osteoporosis, and mental decline with prescribed exercise.
9. More is always better - For most people, 30 minutes of moderate exercise at least five days per week can help maintain good health, improve fitness and energy levels, and can help you drop a few pounds (with the exception of athletes).

Today's Healthy Recipe

Roasted Halibut With Banana-Orange Relish
Ingredients

• 1 pound halibut, cod or other firm white fish
• 1/2 teaspoon ground coriander
• 1/4 teaspoon Kosher salt
• 2 ripe bananas, diced
• 1/2 teaspoon orange peel (zest), grated
• 2 oranges, peeled, segmented & chopped
• 1/4 cup fresh cilantro, chopped
• 2 tablespoons fresh squeezed lime juice
• 1/2 teaspoon ground coriander
• 1/4 teaspoon Kosher salt

Preparation
 
To prepare fish: Preheat oven to 450°F. Lightly coat a baking sheet with cooking spray.
 
Cut fish into 4 portions. Mix coriander and salt in a small bowl and sprinkle evenly on both sides of the fish. Place on the prepared baking sheet.
Bake the fish until it is juicy and almost flakes when pressed with a knife, 8 to 12 minutes, depending on thickness.
 
To prepare relish: Meanwhile, stir together bananas, orange zest, chopped oranges, cilantro, lime juice, coriander and salt in a medium bowl. To serve, spoon the relish over the roasted fish.
Cover the relish and refrigerate for up to 2 hours.
 
Makes 4 servings.

Ask The Trainers

Ask the Trainers: How would you train a Ninja?

I've been feature on this amazing fitness equipment blog. Check out the story! 

I was asked how I would train a Ninja. So this was actually a tuff one. How the hell do you train one of the most physically fit types in the world? HARD & Smart! That's how you do'er.

Weight Loss Holy Grail

Alright people are you listening? Because I'm about to give you the holy grail of weight loss. The mystical secret of shedding pounds. Open your eyes wide because this advise is platinum!

The secret to losing fat, is actually no secret at all. You already know how to do it...It's quite simple.

Stop eating fattening junk food that is bad for you!!!!

Ok? Did you get that? Re-read the sentence above if you didn't...The key to loosing fat on your body is what you actually put in your body on a daily basis. So stop eating high fatty and sugary foods. Eat more fruit, veggies, and lean meats. Snack on healthy food like nuts, and veggies. Take the time to prepare your own meals at home.

Avoid:

• Anything processed
• Fast Food (Pizza, Burgers & fries, KFC etc)
• Bread, Pasta, White Rice, White Potatoes
• Sugar
• Anything cooked in oil
• Any packaged goods
• Deli meats
• Canned foods
• High Sodium foods

Now, go forth and loose those pounds! Eat healthy and you will see the fat melt off your body! Summer is just around the corner people!

Get Shapely Shoulders

Shoulder exercises are a popular part of resistance workouts. Most people train what they can see — the front and middle heads of the deltoid muscle (working out facing the mirror). But the rear head of the deltoid needs attention, too. Otherwise, you'll have unbalanced strength in your shoulders, which can set you up for a rotator cuff injury.

Take time to target the Posterior Deltoids (back of your shoulders) with bent-over shoulder raises. Here's how:

1. Stand with a  dumbbell in each hand and your feet shoulder-width apart. Bend forward at the waist so that your upper body is parallel to the floor. Let your arms hang straight down under your chest, with your palms facing behind you. Exhale and raise the dumbbells out to the side until they are parallel to the floor. Pause. Inhale and slowly lower your arms back to the starting position; repeat. Keep a slight bend in your elbows throughout the entire movement. Be careful not to lift your torso when you raise the weights.

Now for the Medial Deltoid (middle shoulders)

1. Stand facing a mirror, with a dumbbell in each hand and your feet shoulder-width apart. Let your arms hang down to your sides. Now raise your arms - keeping them completely straight - so that your arms are parallel to the floor. Don't over extend. Lower them about 90% of the way down to your sides, but don't let your arms touch your sides. There should be constant tension on the medial deltoid. Raise your arms again and repeat.

And the Anterior Deltoid (front shoulders)

1. Stand or sit facing a mirror, with a dumbbell in each hand. Bring the dumbbells up to level with your shoulders. Exhale and press the dumbbells upward so that your arms are fully extended. Pause. Inhale and return the dumbbells to level with your shoulders (slowly). Repeat.

Today's Healthy Recipe

Hanoi-Style Tuna Patty Salad Recipe

 Ingredients

• 1 1/4 pounds tuna, yellow fin, sushi-grade

• 1/4 cup(s) scallion(s) (green onions), finely chopped
• 3 tablespoon onion(s), red, finely chopped
• 1 tablespoon ginger, fresh, minced
• 2 teaspoon fish sauce
• 1 tablespoon soy sauce, reduced-sodium
• 1 teaspoon sugar, brown
• 1/2 teaspoon pepper, black ground
• 1/2 cup(s) water
• 3 tablespoon fish sauce
• 2 tablespoon sugar, granulated
• 2 tablespoon vinegar, rice, or cider vinegar
• 2 tablespoon lime juice
• 1 tablespoon ginger, fresh, minced
• 1 clove(s) garlic
• 12 ounce(s) rice noodles, thin rice noodles or thin rice sticks
• 6 cup(s) lettuce, romaine, shredded
• 2 cup(s) sprouts, mung bean
• 2 medium carrot(s), julienned or grated
• 1/2 medium cucumber(s), English, thinly sliced
• 1 small onion(s), red, thinly sliced
• cilantro, fresh, sprigs for garnish, or mint and/or Asian basil

Preparation

1. To prepare tuna: With a large chef's knife, chop tuna using quick, even, straight-up-and-down motions (do not rock the knife through the fish or it will turn mushy). Continue chopping, rotating the knife, until you have a mass of roughly 1/4-inch pieces.

2. Place the tuna, scallions, onion, ginger, 2 teaspoons fish sauce, soy sauce, brown sugar and pepper in a large mixing bowl. Gently combine, without over mixing, until evenly incorporated. Cover and refrigerate while you prepare the rest of the salad or up to 12 hours.

3. To prepare salad: Combine water, 3 tablespoons fish sauce, granulated sugar, vinegar, lime juice, ginger and garlic in a large bowl; stir until the sugar is dissolved. Reserve 1/2 cup of the dressing in a small bowl.

4. Bring a large saucepan of water to a boil. Add rice noodles and stir to separate well. Boil until soft but still resilient, 2 to 5 minutes or according to package directions. Drain and rinse the noodles under cold running water. Drain well, transfer to a medium bowl and toss with 2 tablespoons of the reserved dressing.

5. Add lettuce and bean sprouts to the dressing in the large bowl; toss to coat. Divide the mixture among 6 shallow serving bowls. Top with equal portions of the noodles.

6. Form the tuna mixture into 6 patties, about 3/4 inch thick. Coat a large nonstick skillet with cooking spray and place over medium heat (see Grilling & Broiling Variations). Add the patties and cook until firm to the touch, 2 to 3 minutes per side.

7. Place a tuna patty on top of each salad and drizzle each portion with some of the remaining dressing. Serve with a platter of carrots, cucumber, red onion and herbs and let diners choose their own garnishes.

Grilling & Broiling Variations: Preheat grill to medium-high or preheat broiler. Oil the grill rack (see Tip) or coat a broiler pan with cooking spray. Cook patties until firm to the touch, 2 to 3 minutes per side.

Prep Time: 30 mins

Cook Time: 20 mins

Total Time: 50 mins