Icelandic Fitness

Month: March 2014

Benefits of Cold Water North Atlantic Fish

Many Americans shy away from eating fish. What Americans don’t realize is how much they’re missing. Fish, especially the North Atlantic fish, such as cod and salmon have amazing health benefits.

7 reasons to eat North Atlantic fish are:

  • Improve your heart health with the omega-3, vitamin B-12, and vitamin B-6 found in these fish.
  • Decrease your chance of a heart attack.
  • Lower your bad cholesterol; increase your good cholesterol.
  •  Selenium band B-12 may also protect against cancer
  • Keep your brain healthy and energized. The healthy fats in salmon and cod could help prevent Alzheimer’s.
  • Eating these fish helps balance your mood.
  • Selenium and omega-3 found in these fish are also anti-inflammatory. They can help treat arthritis and migraines.

 

Below are two great recipes I have found for enjoying cod and salmon. Both recipes are courtesy of Whole Foods. My adaptations are in bold.

Baked Cod with Summer Vegetables

icelandic-cod

Ingredients:

· 4 (6-ounce) cod fillets
· 2 tablespoons extra-virgin olive oil, divided
· 3/4 teaspoon fine sea salt, divided
· 1 large tomato, diced
· 1 green bell pepper, diced
· 1 yellow squash or zucchini, diced
· 1/2 cup pitted Kalamata olives, halved
· 4 cloves garlic, finely chopped
· 1/2 teaspoon freshly ground black pepper
· For additional flavor add 1 zested lemon
· Flat leaf parsely will add flavor
Top of Form
Bottom of Form

Method:

Preheat oven to 400°F. Brush cod with 1 tablespoon oil, sprinkle with 1/4 teaspoon salt and place in a 9- x 13-inch baking dish. In a large bowl, combine tomato, bell pepper, squash, olives, garlic, lemon zest, parsley, and black pepper. Sprinkle with remaining 1 tablespoon olive oil and 1/2 teaspoon salt and toss to combine. Spoon mixture over cod and bake until vegetables are tender and fish is just cooked through, 20 to 25 minutes. Serve the cod and vegetables with some of the juices in the pan spooned over the top.

Nutritional Info:

Per Serving:310 calories (120 from fat), 13g total fat, 1.5g saturated fat, 95mg cholesterol,840mg sodium, 6g carbohydrate (1g dietary fiber, 3g sugar), 40g protein

 

 

Ingredients:

· 1 1/2 pound skinless salmon fillets, cut into 1-inch chunks
· 1 zucchini, cut into 1-inch cubes
· 1 red onion, cut into 1-inch squares
· 1 cup button mushrooms
· 1 lime, Juice of
· 1/2 cup soy sauce (I do not use.)
· 1/4 cup honey
· 1 garlic clove, minced
· Salt and fresh ground pepper
· 4 (16-inch) bamboo skewers, soaked in water 1/2 hour
· Basting Sauce
· 2 limes, Juice of
· 1/4 cup honey (preferably creamed)
Method:

Place salmon chunks and cut vegetables in a large flat dish. In a small bowl whisk together lime juice, soy sauce, honey and garlic until honey is dissolved; pour over salmon and vegetables. Season with salt and pepper, lightly toss, cover and refrigerate about 30 minutes. Oil grill and preheat to medium-high. Alternate marinated salmon and vegetables onto soaked skewers.

In a small bowl, whisk together lime juice and honey for basting sauce. Place skewers on hot grill and cook ten minutes, turning once and basting often with honey-lime mixture.
Nutritional Info:

Per Serving:450 calories (170 from fat), 19g total fat, 3.5g saturated fat, 100mg cholesterol,840mg sodium, 34g carbohydrate (1g dietary fiber, 30g sugar), 36g protein

Jason Stone

Icelandic Fitness

Forgotten Part of Training: Recovery

A lot of athletes love to work hard. Often if they are not working out full force they believe they are not benefiting their bodies. The truth is though, to be a top athlete you have to allow your body to recover as much as you have to push it in the gym. There are several different parts to recovery, but today I will discuss post-workout supplements.

The first category of supplements an athlete should include after a tough workout is protein. Some experts recommend whey protein here. This is a fast-digesting protein, which athletes need to get fuel to their muscles quickly. The down side to whey is it contains soy. If you are allergic to soy or wish to avoid it for health reasons, a non-soy gelatin powder is a great alternative. Whether you choose whey or gelatin for your fast-digesting protein, athletes need to combine this with a slow protein, such as casein. However, casein can cause many allergies too. A good alternative can be vegan protein powders.

The second category to include in your post workout nutrition is high glycemic carbs. This can be found in powders such as dextrose or maltodextrin. If you prefer a natural alternative though, high glycemic carbs can be found in foods such as rice, barley and maize (organic corn). Whether you choose a powder or food, though, remember athletes want 2 carbs to one serving of protein listed above.

Finally, an athlete wants to consume creatine within 45 minutes of a hard workout. Creatine is shown to increase muscle mass by up to 10 pounds and muscle strength by 10%. Increasing muscle strength will also increase athletic performance, so creatine is a must.

Train hard; recover harder!

About Jason Stone

Jason Stone is the founder and owner of Icelandic Fitness in Denver, Colorado. “Growing up in a military family I had the opportunity to travel the world. Of all the places I have lived and traveled Iceland held a special place in my heart. The country is one of the most inspiring places in the world. With the most amazing natural beauty and people you could imagine,” Stone said.

Jason Stone specializes in strength and conditioning, corrective exercise, nutrition, and lifestyle coaching. His individualized and integrative programs have helped individuals and athletes of all ages improve performance, prevent and heal injuries, and improve overall health and wellness.

With a pre-medical degree from the University of Florida and over 13 years of sports performance coaching and injury prevention treatment and exercise,  Jason Stone is committed to being one of the top strength, conditioning, and rehabilitation experts in Colorado. He, and the rest of the Icelandic fitness staff, hold clients accountable to their goals and guide them along the way. Whether its a 50 pounds of weight loss ,or the last 10 pounds before your wedding, you will reach your goal if you follow the Icelandic fitness and nutrition program. Our weekly, monthly, and quarterly assessments help you track your progress and succeed with your goal.

Education

  • BS University of Florida, Microbiology and minor in Chemistry
  • Muscle Activation Techniques
  • RTS Training Specialist
  • Certified Strength and Conditioning Coach
  • Kendal Yonomoto Golf Medball training​

Why Iceland?

Iceland is a volcanic island in the northern Atlantic ocean. It is a frozen planet, surrounded by rugged mountains and steaming geysers. Icelanders live a pure and simple way of life. They drink from the purest sources of glacier water, eat only what they raise on the land and just surviving the brutal, dark winters, makes them strong–both physically and emotionally. It’s no surprise then, that Iceland is the healthiest country in the world and the people are fittest on Earth.

The founder of Icelandic Fitness, Jason Stone, lived in Iceland as a child. He was awestruck by the landscape, the people and their extremely healthy lifestyle. He describes it as “a mystical and spiritual place,” that left a lasting impression in his mind, heart and soul. He always dreamed of bringing a little bit of Iceland to Colorado, by helping his clients become the best they can be–from the inside–out. Whether it be weight loss, toning body sculpting, strengthening, or sport specific training–the ultimate results are only achieved when the body is in balance. That comes from flexibility and movement training, strength training, sports, and a healthy diet.

 

Athletic Strength and Speed Training

The objective of Icelandic Fitness’s sports performance program is the help athletes of all ages and levels achieve their goal of excelling at their sport or sports of choice.  We will build a foundation of movement skills that will translate into becoming the best athlete possible.

Our warmup stretches and activation drills are taught to all athletes.  This routine will provide a system to get their bodies primed for performance.  After developing a foundation of proper movement we will move into more advanced skills related to an individual sport.  Icelandic Fitness uses a holistic approach looking at each athlete individually.  We will look to improve flexibility, strength, speed, performance nutrition, and coordination related to ones sport.

Performance Training Programs

  • Baseball
  • Basketball
  • Football
  • Golf
  • Soccer
  • Swimming
  • Cycling
  • Tennis
  • Long Distance Running
  • Triathlons
  • Track and Field

Benefits of Performance Training

  • increased mobility
  • explosive strength
  • increased speed
  • increased cardiovascular capacity
  • increased confidence
  • strong work ethic

Athletic Speed Training

  • learn proper mechanics to maximize your speed
  • become more efficient at vertical, horizontal, and breakaway speed
  • develop better coordination and balance
  • quicker reaction time
  • explosive power
  • agility
  • quickness for change of direction