Nutrition

Courtesy of Paulina Cocina

These tuna and pumpkin burgers are a quick, simple, and nutritious meal that comes together with just a few pantry ingredients. The pumpkin adds moisture and a subtle sweetness, while the tuna provides protein and savory flavor. They’re perfect for a light lunch or dinner and cook in just a few minutes in a pan.

Ingredients
(Makes 4–5 burgers)

• 2 cans tuna, drained
• 2 tablespoons cooked pumpkin, mashed
• 1 egg white
• 1 tablespoon chopped parsley
• 1 garlic clove, finely minced
• 2 tablespoons breadcrumbs (add more if needed)
• 1 tablespoon sesame seeds
• Ground black pepper, to taste
• Oil, for cooking

Instructions

1. In a bowl, mash the drained tuna with a fork until it is fully broken apart.
2. Add the chopped parsley and minced garlic. Then mix in the mashed pumpkin, sesame seeds, and black pepper. Do not add salt, as canned tuna already contains enough salt and the burgers may become too salty.
3. Add the egg white and breadcrumbs and mix everything together until it forms a soft dough. The mixture should be firm enough to handle; if it feels too soft, add a little more breadcrumbs.
4. Form the mixture into balls and gently flatten them to shape the burgers. They do not need to be very thin.
5. Heat a pan over medium heat with a little oil and cook the burgers until golden brown on both sides.

They pair beautifully with a high-fiber side like a cucumber and tomato salad and a half-cup of quinoa to round out the plate.

Nutrition facts per serving (2 burgers, 150 g, 5.3 oz):

Calories 264 kcal, Fat 10.2 g, Saturated Fat 1.6 g, Carbohydrates 8.8 g, Dietary Fiber 1.1 g, Sugars 0.9 g, Protein 33.2 g, Sodium 460 mg, Calcium 58 mg, Iron 2.2 mg, Potassium 305 mg, Vitamin C 1.3 mg.

Courtesy of Kulinaria Recetas

A simple yet impressive vegetarian dish: thick slices of cabbage roasted to caramelized perfection, paired with a bright, garlicky hummus. This makes a delicious main, side, or part of a mezze-style spread. 

Ingredients

For the roasted cabbage

• ½ large cabbage (cut into thick slices) 
• Olive oil, to taste (about 3–4 tbsp) 
• Juice of ½ lemon
• 2 tbsp Balsamic vinegar (for drizzling) 
• 1 tbsp Mustard 
• 1 tsp Maple syrup or Honey
• 3 garlic cloves
• Herbs & spices: smoked paprika, ground red pepper, thyme 
• Fresh parsley, chopped (for garnish) 

For the hummus

• About 1½ cups cooked chickpeas (approximately 1 can) 
• Olive oil (to blend and for roasting) 
• Juice of ½ lemon (plus extra from above for cabbage) 
• Salt & pepper, to taste 

Instructions

1. Preheat your oven to 200 °C (390 °F). Wash and cut the cabbage into slices about 2 cm thick. 
2. In a bowl, mix olive oil, a splash of balsamic vinegar, mustard, juice of ½ lemon, a teaspoon of honey, chopped parsley, smoked paprika, chili, thyme, salt, and pepper. Add halved garlic clove. 
3. Place the cabbage slices in a baking dish. Brush them generously with the marinade. Season with salt and pepper. Roast in the oven for about 20 minutes, until the edges begin to brown and the cabbage is tender. 
4. While the cabbage roasts, add cooked chickpeas, olive oil, lemon juice, garlic from the marinade, salt and pepper to a food processor. Blend until smooth. Adjust seasoning and add a bit of water if needed to reach your desired consistency. 
5. Once the cabbage has roasted initially, spread some of the hummus mixture on top or alongside and return to the oven for a few more minutes to meld flavors and warm through. 
6. On a platter, spread a layer of hummus, arrange the roasted cabbage on top, garnish with parsley, an extra squeeze of lemon, and a drizzle of olive oil or balsamic vinegar. Enjoy warm!

Nutrition facts per serving (300 g or 10.6 oz)

Calories 322 kcal, Fat 21.4 g, Saturated Fat 3.1 g, Carbohydrates 28.5 g, Dietary Fiber 9.4 g, Sugars 8.2 g, Protein 9.1 g, Sodium 415 mg, Calcium 112 mg, Iron 3.2 mg, Potassium 585 mg, Vitamin C 62.4 mg.

Studies show that the average household wastes hundreds of dollars on spoiled groceries every year. That spoilage equals money that could be used on vacations, concerts or training sessions at Kinetics!

Consider this, a simple yet valuable task like organizing our refrigerators and cabinets could save us lots of money.

When our refrigerators and cabinets are not organized we buy duplicates of foods, making it more likely that the old food will go bad. This is a waste of money.

When foods are not stored in our refrigerators at the proper temperatures we don’t maintain the foods freshness and the food spoils faster than it should. This is a waste of money.

The solution, increase the performance of our refrigerators and cabinets. Place food where it lives longest and stays safest. This means understanding the temperature zones of your refrigerator and the enemies of your dry goods. Here is how we can do it:

Our refrigerators

Our fridges are not one single temperature:

• Top shelf 🡪Ready-to-eat: The temperature here is the most stable and warmest. Use it for items that are already cooked or require minimal chilling like prepared foods, cooked leftovers and herbs.
• Middle Shelf 🡪 Dairy & Eggs: This area maintains a consistent, moderate temperature. Optimal for storing eggs and dairy.
• Bottom Shelf 🡪 Raw Meat & Fish: This is the coldest part of your fridge and is mandatory for safety. Also, keeping raw food in the bottom shelf minimizes the risk of any juices dripping onto items below. Keep here raw poultry, meat, and fish on a plate or in a container to prevent dripping.
• The Door 🡪 Condiments & Drinks: The door experiences the most temperature fluctuation when we open and close the fridge, so save it for foods with natural preservatives like jams, condiments (mustard, ketchup, hot sauce), and shelf-stable drinks.
• Fruits & Veggies:
  – For produce that wilt easily (like kale, spinach, broccoli) the moisture helps them last longer. After washing and drying, keep them in a hermetic container or bag.
  – For produce that emits ethylene gas and speeds up ripening (like bananas, apples, avocados, peaches), keep them separate from non-ethylene producers!

Our cabinets

Our dry goods should be hermetically sealed to prevent them from adsorbing humidity, losing crispiness or going stale. This will also help avoid pests.

Oils and spices

Store them away from the stove or direct sunlight. Heat exposure accelerates staling, degrades the quality and flavors of oils and reduces the potency of your spices.

Embrace the FIFO Rule

First-In, First-Out: When stocking groceries, always bring the oldest items (closest to their date) to the front and put new items in the back. This ensures you use everything before it spoils.

Try these 3 additional tips to GET MORE from your kitchen this week

1. Store your produce ready-to-eat: Wash and dry your veggies before storing them. This way they will not only last longer in your fridge, but also you are far more likely to grab a fruit or prepare a fast healthy snack if they are ready-to-eat and visible.

2. “Use me!” meal prep: If you find items that are approaching their expiration date or need to be used immediately, prepare them in the moment to have them ready to use in your next meal. Chop veggies or steam them before-hand and store them in a container in the front of the shelf. Use these in your next meal instead of preparing something else from scratch.

3. Weekly “Inventory Day”: Every Sunday, before grocery shopping, do a 5-minute inventory of your fridge and pantry. Use this list to plan your meals and shopping list, ensuring you are prioritizing ingredients that need to be used up and avoid buying stuff you already have.

If you’re ready to begin your total body and kitchen transformation, reach out to us. You are one call or email away from your dreamed body and lifestyle!

Ingredients

• 1 medium sweet potato
• 1 tbsp olive oil
• ½ tsp paprika
• ¼ tsp garlic powder
• Salt to taste

Instructions

1. Cut sweet potato into thin fries.
2. Toss with oil and seasoning.
3. Bake at 425°F (220°C) for 20–25 minutes.

Nutrition

Calories: ~150 kcal, Fiber: 4 g, Vitamin A: High

Snacks often get a bad rap.

Too many people think of snacking as “extra calories” or something that slows progress. But when done right, smart snacking can support your metabolism, stabilize energy, and improve workout performance.

The key isn’t snacking more — it’s snacking smarter.

Smart Snacking?

Long gaps between meals can backfire. When blood sugar drops too low, energy crashes, cravings spike, and the body becomes less efficient at using fuel.

Smart snacks help by:

• Keeping blood sugar stable
• Preventing overeating later in the day
• Fueling workouts and recovery

How to design your smart snack?

Protein is the star: Protein requires more energy to digest than carbs or fats (a small metabolic bonus called the thermic effect of food). It also helps preserve muscle — and more muscle = higher metabolism.
Protein rich ideas: greek yogurt, hard-boiled eggs, soy products.

Pair protein with fiber: Fiber slows digestion, keeps you full longer, and prevents energy crashes. Fruit and veggies can also be part of a snack! 

Healthy fats = staying power: A little fat helps you stay satisfied and keeps hormones happy. Add mindful portions of nuts and seeds to your snacks.

Timing matters

Smart snacking isn’t random — it’s strategic. When you match the right fuel to your activity level and time of day, your body performs better.

• Pre-workout: Protein + carbs for energy and muscle support
• Post-workout: Protein to kick-start recovery
• Mid-afternoon: Protein + fiber to avoid the afternoon crash

Listen to hunger cues and avoid emotional snacking. Snacks should support meals, not replace them.

The Power of Ready-to-Eat Snacks

The best snack is the one you actually HAVE WHEN HUNGER HITS.

When we’re unprepared, convenience wins — and that usually means low-nutrient foods.

So set yourself up for success:

• Prep snacks ahead of time.
• Always keep options in your gym bag, car, or desk.

Easy grab-and-go ideas:

• Greek yogurt + berries
• Apple + peanut butter
• Hard-boiled eggs
• Protein shake + banana
• Pre-portioned mix with nuts and seeds
• Edamame beans with sea salt

Train smart. Fuel smart. Feel the difference. 💪

Now it’s Your Turn 

This week, plan one smart snack per day.
Prep it, pack it, and eat it intentionally — not reactively.

Try this Roasted Edamame with Sea Sal to kick-off:

Courtesy of The Kitchn

– 2 cups (aprox. 16 oz) of frozen shelled edamame
– 2 teaspoons extra-virgin olive oil
– 1 teaspoon sea salt
– 1/2 teaspoon freshly-cracked black pepper (or 1-2 teaspoons alternate seasoning)

1. If you have time, thaw the edamame for an hour or so in a strainer over a bowl (to catch the melting liquid) before baking. This will reduce the roasting time.
2. Preheat the oven to 375°F.
3. If not thawed beforehand, pour the edamame in a strainer and run under warm water for a few seconds to melt any ice crystals. Spread the edamame on a clean dish towel and pat gently with another dish towel to dry them as much as possible.
4. In a mixing bowl, toss the edamame with the olive oil, salt, and pepper (or other seasonings).
5. Spread the edamame in a single layer on a sheet pan and roast for 30-40 minutes. Stir every 10 minutes and watch for the edamame to begin puffing and turning golden-brown. Their color will darken, the exterior will be dry, and you’ll hear them “singing” as steam escapes from inside the bean.
6. Remove the pan from the oven and transfer the roasted edamame to a serving bowl.

Nutritional Facts (per serving: 1/2 cup ~85 g, ~3 oz):
Calories 150, Total Fat 7.5g, Saturated Fat 1g, Trans Fat 0g, Cholesterol 0mg, Sodium 300mg, Total Carbohydrate 9g, Dietary Fiber 5g, Sugars 2g, Protein 11g, Vitamin D 0mcg, Calcium 65mg, Iron 2.2mg, Potassium 450mg

Call to Action 

Nutrition is the “hidden” part of your fitness journey. If you’re working hard in the studio but feel like your diet is holding you back, reply to this email or text us at 732-314-4086! The team at Kinetics NJ is ready to help you fine-tune your fuel so you can see the results you’ve been working for.