How about a workout!! I did promise i'd start posting again. You'll need a medium to heavy bar or med. to heavy dumbbells and if you can, do this workout at a track.
Active Warmup: Should last about 8 minutes. do about 1 minute per exercise, then jog for 4-5 minutes.
alternating lunges
squats
jumping jacks
jog
easy pushups
Workout:
10 Thrusters
Run 800 meters
9 Thrusters
Run 800 meters
8 Thrusters
Run 800 meters
7 Thrusters
Run 800 meters
6 Thrusters
Run 800 meters
5 Thrusters
run 800 m
4 thrusters
run 800 m
3 thrusters
run 800 m
2 thrusters
run 800 m
1 thruster
run 800 m
Finish with a cool down jog and stretch!! Stretching is soo important so please don't skip it or skimp on it. Many injuries can be prevented by proper form and stretching!
Monday, October 14, 2013
Sunday, October 13, 2013
Zesty Wheat Berry Black Bean Chili
Ingredients:
2 Tbsp. Olive Oil
1 large yellow onion, chopped
1 large yellow bell pepper, chopped
5 cloves garlic, minced
2 tsp. chili powder
1 1/2 tsp. ground cumin
1 tsp. dried oregano
1/2 tsp. salt
1/2 tsp. freshly ground pepper
2 15-oz cans black beans, rinsed
2 14 oz. cans no salt added diced tomatoes, undrained
1-2 canned chipotle peppers in adobo sauce, minced
2 cups vegetable broth
2 tsp. light brown sugar
2 cups cooked wheat berries
juice of 1 lime
2 avocados diced
1/2 cup chopped fresh cilantro
Wheat Berries can be found at most health food stores. I bought mine at Fresh Market in the bulk section. To cook wheat berries you add 2 cups of wheat berries and 7 cups of cold water to a large pot. Bring the water to a boil, reduce heat, cover and simmer gently for 1 hr. Stir occasionally. Drain and rinse. Wheat berries should be slightly chewy when done.
Heat oil in a dutch oven over med.-high heat. Add chopped onion, pepper, garlic, chili powder, cumin, oregano, and salt and pepper. Cook, stirring occasionally, until tender, about 5 minutes. Add beans, tomatoes, chipotle to taste, broth and brown sugar. Bring to a boil over high heat, reduce heat, cover and simmer for 25 minutes.
Stir in cooked wheat berries and heat though, about 5 minutes more. Remove from heat, stir in lime juice and top with cilantro and avocados.
Recipe courtesy of Eating Well .
2 Tbsp. Olive Oil
1 large yellow onion, chopped
1 large yellow bell pepper, chopped
5 cloves garlic, minced
2 tsp. chili powder
1 1/2 tsp. ground cumin
1 tsp. dried oregano
1/2 tsp. salt
1/2 tsp. freshly ground pepper
2 15-oz cans black beans, rinsed
2 14 oz. cans no salt added diced tomatoes, undrained
1-2 canned chipotle peppers in adobo sauce, minced
2 cups vegetable broth
2 tsp. light brown sugar
2 cups cooked wheat berries
juice of 1 lime
2 avocados diced
1/2 cup chopped fresh cilantro
Wheat Berries can be found at most health food stores. I bought mine at Fresh Market in the bulk section. To cook wheat berries you add 2 cups of wheat berries and 7 cups of cold water to a large pot. Bring the water to a boil, reduce heat, cover and simmer gently for 1 hr. Stir occasionally. Drain and rinse. Wheat berries should be slightly chewy when done.
Heat oil in a dutch oven over med.-high heat. Add chopped onion, pepper, garlic, chili powder, cumin, oregano, and salt and pepper. Cook, stirring occasionally, until tender, about 5 minutes. Add beans, tomatoes, chipotle to taste, broth and brown sugar. Bring to a boil over high heat, reduce heat, cover and simmer for 25 minutes.
Stir in cooked wheat berries and heat though, about 5 minutes more. Remove from heat, stir in lime juice and top with cilantro and avocados.
Recipe courtesy of Eating Well .
Friday, September 20, 2013
Body Pump Training!
I spent this past weekend getting certified to teach Les Mills Body Pump classes. I had a blast at the training, which was absolutely exhausting and a lot of fun. It lasted two full days, during which time we learned how to teach, coach and motivate. We also had to teach two tracks that had been previously assigned to us and were assessed based on our performance on those. By the time we were done we realized we had gone through the complete body pump release (which is a solid 50-60 min.) a total of 8 times in two days. So, as can be expected we were all very sore. In addition to that we did a boot camp style challenge to add a little more to our already sore muscles :).All in all an amazing weekend! ..Oh and I Passed!
Monday, September 9, 2013
Vegan French Toast
I'm back! I took all of August off and didn't post a thing. Now that school has started and i'm back to a regular schedule I promise I will resume posting.
I found this recipe in my new China Study cookbook. French toast is my favorite breakfast food and I made this recipe twice last month and love it. Hope you enjoy it too!
Ingredients:
1 cup vanilla soy or almond milk
1 Tbsp. Sucanat or raw sugar
2 Tbsp. flaxseed meal (do not mix with water)
1 1/2 tsp. pumpkin pie spice (i used cinnamon)
1 tsp. vanilla extract
8 slices whole grain bread
fresh fruit, syrup for topping
Mix milk, sucanat, flaxseed meal, pumpkin pie spice or cinnamon, and vanilla extract in a large mixing bowl. Quickly dip both sides of bread into batter. Cook on a nonstick skillet over medium high heat until golden brown. Serve with fresh fruit, syrup or your favorite topping.
Recipe courtesy of The China Study Cookbook
Monday, August 12, 2013
Black Bean Burgers
1 cup cooked brown rice (i've substituted rolled oats)
1 15 oz. can black beans, rinsed and drained
1/2 onion, diced (i use less)
1/4 cup corn
1 tsp. cumin
1 tsp. garlic powder (i minced 1 clove fresh garlic)
1/4 tsp. chili powder
1/4 cup cornmeal (i substituted flour)
2 Tbsp. salsa
Cook rice according to package directions. Meanwhile pour beans in a bowl and mash with a fork or your hands.
Preheat oven to 350 degrees.
Saute onion in a saute pan. Add onions, corn and spices and cook for a few minutes.
Add cornmeal, salsa, onion mixture, and rice to bean bowl and mix. Form mixture into patties. Place patties on parchment paper and bake for 15 minutes per side at 350. Serve on a whole wheat bun with your favorite toppings. Mustard, ketchup, lettuce, tomato, guacamole, etc.
Recipe compliments of forksoverknives.com.
1 15 oz. can black beans, rinsed and drained
1/2 onion, diced (i use less)
1/4 cup corn
1 tsp. cumin
1 tsp. garlic powder (i minced 1 clove fresh garlic)
1/4 tsp. chili powder
1/4 cup cornmeal (i substituted flour)
2 Tbsp. salsa
Cook rice according to package directions. Meanwhile pour beans in a bowl and mash with a fork or your hands.
Preheat oven to 350 degrees.
Saute onion in a saute pan. Add onions, corn and spices and cook for a few minutes.
Add cornmeal, salsa, onion mixture, and rice to bean bowl and mix. Form mixture into patties. Place patties on parchment paper and bake for 15 minutes per side at 350. Serve on a whole wheat bun with your favorite toppings. Mustard, ketchup, lettuce, tomato, guacamole, etc.
Recipe compliments of forksoverknives.com.
Wednesday, August 7, 2013
Upper Body Workout
Today's workout is similar to our last workout except we are primarily working the upper body instead of our legs. You will complete 4 circuits, 4 exercises at each, 1 minute per exercise. Complete the 4 circuits a total of 2 times through. In between each circuit you will have an active recovery of 1 min. jump rope. Remember to keep proper form. It's not about how many reps you get through in a minute. More importantly is keeping your form perfect so you get the most out of the exercise.
You will need weights and a jump rope for this workout. I've added links to exercise demos for some of the exercises...sorry not my own demos this time:).
Start with a 4 minute jog. After each minute stop and do 10 push ups, 10 squats, 10 jumping jacks, and 10 mountain climbers.
Circuit 1:
1 minute push ups
1 minute Bicep Curls
1 min. Overhead Press
1 min. Tricep Kickbacks
1 min. jump rope
Circuit 2:
1 min. Dips
1 min. Plank
1 min. Tricep Push ups
1 min. Bicep Curls
1 min. jump rope
Circuit 3:
1 min. Plank Row (alternating sides)
1 min. Reverse Fly
1 min. Push ups
1 min. Bear Crawl
1 min. jump rope
Circuit 4:
1 min. Tricep Push Ups
1 min. Overhead Press
1 min. Inch Worm
1 min. Bicep Curls
1 min. jump rope
Cool Down and stretch!
You will need weights and a jump rope for this workout. I've added links to exercise demos for some of the exercises...sorry not my own demos this time:).
Start with a 4 minute jog. After each minute stop and do 10 push ups, 10 squats, 10 jumping jacks, and 10 mountain climbers.
Circuit 1:
1 minute push ups
1 minute Bicep Curls
1 min. Overhead Press
1 min. Tricep Kickbacks
1 min. jump rope
Circuit 2:
1 min. Dips
1 min. Plank
1 min. Tricep Push ups
1 min. Bicep Curls
1 min. jump rope
Circuit 3:
1 min. Plank Row (alternating sides)
1 min. Reverse Fly
1 min. Push ups
1 min. Bear Crawl
1 min. jump rope
Circuit 4:
1 min. Tricep Push Ups
1 min. Overhead Press
1 min. Inch Worm
1 min. Bicep Curls
1 min. jump rope
Cool Down and stretch!
Friday, August 2, 2013
Love your Legs
I realize I didn't post a workout this morning. Hopefully, for those of you who are consistently keeping up with them, you still worked out. If I ever have days where I am not as prompt as usual in posting a workout (trust me there will be more... life is not predictable with 3 little ones.) please know that you can always do a previously posted workout.
Today's or should I say tomorrow's workout is all about the legs. You will have 4 stations, 4 exercises at each station. 1 minute per exercise means you are at each station for 4 minutes. In between stations you will do 20 push ups. I've linked a few of the exercises. Most have been demoed by me on previous workouts.
Always start with an Active Warm up
Station 1:
1 min.Plyo lunges
1 min. squats
1 min. bear crawl (keep your butt down!)
1 min. tuck jumps
20 push ups
Station 2:
1 min. Jump squats
1 min. Mt. Climbers
1 min. Walking lunges
1 min. thrusters w/weights
20 push ups
Station 3:
1 min. Plyo lunges
1 min. Curtsy lunges
1 min. side lunges
1 min. jump squats
20 push ups
Station 4:
1 min. box jumps (use a curb or step if you don't have a box)
1 min. alternating lunges
1 min. high knees
1 min. squats
Cool Down and stretch
Today's or should I say tomorrow's workout is all about the legs. You will have 4 stations, 4 exercises at each station. 1 minute per exercise means you are at each station for 4 minutes. In between stations you will do 20 push ups. I've linked a few of the exercises. Most have been demoed by me on previous workouts.
Always start with an Active Warm up
Station 1:
1 min.Plyo lunges
1 min. squats
1 min. bear crawl (keep your butt down!)
1 min. tuck jumps
20 push ups
Station 2:
1 min. Jump squats
1 min. Mt. Climbers
1 min. Walking lunges
1 min. thrusters w/weights
20 push ups
Station 3:
1 min. Plyo lunges
1 min. Curtsy lunges
1 min. side lunges
1 min. jump squats
20 push ups
Station 4:
1 min. box jumps (use a curb or step if you don't have a box)
1 min. alternating lunges
1 min. high knees
1 min. squats
Cool Down and stretch
Sun-dried Tomato Pasta
I omitted the cheese from this recipe to make it vegan.
Ingredients:
1/2 lb. fusilli pasta (i use more)
salt
olive oil
1 lb. ripe tomatoes
3/4 cup cooked, black olives, pitted and diced (i omit these only b/c i'm not an olive lover)
6 sun-dried tomatoes packed in oil, drained and chopped
For the Dressing:
5 sun dried tomatoes in oil, drained
2 Tbsp. red wine vinegar
6 Tbps. olive oil
1 garlic clove, diced
1 tsp. capers, drained
2 tsp. salt
3/4 tsp. freshly ground black pepper
1 cup packed basil leaves
Cook the pasta in a large pot of boiling water. Boil for 12 minutes, or according to the directions on the package. Drain well and allow to cool. Place the pasta in a bowl and add the tomatoes, olives and chopped sun dried tomatoes.
For the dressing combine the sun dried tomatoes, vinegar, olive oil, garlic, capers, salt and pepper in a food processor until smooth.
Pour the dressing over the pasta. Sprinkle with basil and toss well. Enjoy!
Recipe courtesy of Ina Garten on the food network.
Ingredients:
1/2 lb. fusilli pasta (i use more)
salt
olive oil
1 lb. ripe tomatoes
3/4 cup cooked, black olives, pitted and diced (i omit these only b/c i'm not an olive lover)
6 sun-dried tomatoes packed in oil, drained and chopped
For the Dressing:
5 sun dried tomatoes in oil, drained
2 Tbsp. red wine vinegar
6 Tbps. olive oil
1 garlic clove, diced
1 tsp. capers, drained
2 tsp. salt
3/4 tsp. freshly ground black pepper
1 cup packed basil leaves
Cook the pasta in a large pot of boiling water. Boil for 12 minutes, or according to the directions on the package. Drain well and allow to cool. Place the pasta in a bowl and add the tomatoes, olives and chopped sun dried tomatoes.
For the dressing combine the sun dried tomatoes, vinegar, olive oil, garlic, capers, salt and pepper in a food processor until smooth.
Pour the dressing over the pasta. Sprinkle with basil and toss well. Enjoy!
Recipe courtesy of Ina Garten on the food network.
Wednesday, July 31, 2013
Wednesday Circuits
You will be completing a circuit consisting of 8 exercises, one minute per exercise, no rest in between exercises. Since there is no rest you need to switch quickly between exercises. After completing the circuit take one minute rest then repeat the circuit. You will do the circuit a total of 3 times through.
Start with an active warm-up (refer back to warm-up post).
Circuit:
1 min. swimmer's kick
1 min. Grasshoppers (like Mt. Climbers except knee comes to opposite elbow)
1 min. sit ups
1 min. Burpees
1 min. Plank
1 min. Plyo Lunges (if jumping is too much on your knees just do alternating lunges)
1 min. Bicycles
1 min. Jump Squats (do a regular squat but as you come up jump both feet off the ground)
1 minute rest
After completing the circuit 3 times through do an easy 2-3 minute jog and stretch.
Start with an active warm-up (refer back to warm-up post).
Circuit:
1 min. swimmer's kick
1 min. Grasshoppers (like Mt. Climbers except knee comes to opposite elbow)
1 min. sit ups
1 min. Burpees
1 min. Plank
1 min. Plyo Lunges (if jumping is too much on your knees just do alternating lunges)
1 min. Bicycles
1 min. Jump Squats (do a regular squat but as you come up jump both feet off the ground)
1 minute rest
After completing the circuit 3 times through do an easy 2-3 minute jog and stretch.
Monday, July 29, 2013
30 for 30
Today's workout is based off of a great workout I did last week! You will complete 30 exercises in 30 minutes if I did my math correctly. Each exercise will be done for 30 seconds followed by a 30 second rest. You will need dumbbells and a jump rope. Always begin with an active warm-up and finish with a cool down jog and stretch. If you want to make this workout longer then complete this cycle twice through for an hr. long workout.
30 for 30 exercise demo (my 6 yr old was doing the video so please excuse the poor video skills:) )
Remember to do a 30 second rest in between each exercise.
30 sec. alternating lunges
30 sec. kettle bell swings(use dumbbell if you don't have a kettle bell)
30 sec. air jacks
30 sec. jump rope
30 sec. squats
30 sec. reverse fly with dumbbells
30 sec. push-ups
30 sec. burpee broad jump
30 sec. bicep curls
30 sec. curtsy lunges
30 sec. squat thruster with weights
30 sec. swimmer's kick
30 sec. push up single arm dumbbell row (alternating sides)
30 sec. dips
30 sec. burpees
30 sec. Inch worm
30 sec. plank
30 sec. Mt. Climbers
30 sec. plank row with dumbbell (alternating arms)
30 sec. air jacks
30 sec. overhead press with dumbbell
30 sec. alternating lunges
30. sec. high knees
30 sec. push-ups
30 sec. bicycles
30 sec. burpee
30 sec. reverse fly with dumbells
30 sec. jump rope
30 sec. dips
30 sec. squat attack jumps
30 for 30 exercise demo (my 6 yr old was doing the video so please excuse the poor video skills:) )
Remember to do a 30 second rest in between each exercise.
30 sec. alternating lunges
30 sec. kettle bell swings(use dumbbell if you don't have a kettle bell)
30 sec. air jacks
30 sec. jump rope
30 sec. squats
30 sec. reverse fly with dumbbells
30 sec. push-ups
30 sec. burpee broad jump
30 sec. bicep curls
30 sec. curtsy lunges
30 sec. squat thruster with weights
30 sec. swimmer's kick
30 sec. push up single arm dumbbell row (alternating sides)
30 sec. dips
30 sec. burpees
30 sec. Inch worm
30 sec. plank
30 sec. Mt. Climbers
30 sec. plank row with dumbbell (alternating arms)
30 sec. air jacks
30 sec. overhead press with dumbbell
30 sec. alternating lunges
30. sec. high knees
30 sec. push-ups
30 sec. bicycles
30 sec. burpee
30 sec. reverse fly with dumbells
30 sec. jump rope
30 sec. dips
30 sec. squat attack jumps
Friday, July 26, 2013
Who doesn't love a little Tabata!?
This is a short but intense workout. The intervals are short so work as hard as you can.
Start with an active warm up.
Tabata burpees
1 min. Rest
Tabata squat
1 min. Rest
Tabata push ups
1 min. Rest
Tabata plyo lunges
1min. Rest
Tabata Mt. Climbers
1min. Rest
Cool down
Wednesday, July 24, 2013
50 is the magic number
Today's workout consists of 15 different exercises. You'll be doing 50 of each exercise and then running a 200m in between each exercise. If you don't have access to a track mark out a good out and back that you can run in between each exercise.
exercise demo
Start with active warmup- run for about 4-5 minutes, 1 min high knees, butt kicks, side shuffle, walking lunge
Start with 100 Squats then do the following:
50 curtsy lunge
200m run
50 supermans
200m run
50 plank tuck jumps or knee thrusters
200m run
50 alternating lunges
200m run
50 plank jacks
200m run
50 dips
200m run
50 Mt. Climbers
200m run
50 Jumping Jacks
200m run
50 Burpees
200m run
50 Reverse Fly
200m run
50 Push ups
200m run
50 Plank Leg Lifts Right side
200m run
50 Plank Leg Lifts Left side
200m run
50 Swimmer's Kick
200m run
50 overhead press (make sure your elbows stop at shoulder height and do not go past...my video shows poor form, my elbows go past my shoulders when i demonstrate)
200m run
50 Hand-release push ups
200m run
If you want to complete this twice through go for it, but i'll leave that option entirely up to you!
Finish with 4-5 minute jog and stretch.
exercise demo
Start with active warmup- run for about 4-5 minutes, 1 min high knees, butt kicks, side shuffle, walking lunge
Start with 100 Squats then do the following:
50 curtsy lunge
200m run
50 supermans
200m run
50 plank tuck jumps or knee thrusters
200m run
50 alternating lunges
200m run
50 plank jacks
200m run
50 dips
200m run
50 Mt. Climbers
200m run
50 Jumping Jacks
200m run
50 Burpees
200m run
50 Reverse Fly
200m run
50 Push ups
200m run
50 Plank Leg Lifts Right side
200m run
50 Plank Leg Lifts Left side
200m run
50 Swimmer's Kick
200m run
50 overhead press (make sure your elbows stop at shoulder height and do not go past...my video shows poor form, my elbows go past my shoulders when i demonstrate)
200m run
50 Hand-release push ups
200m run
If you want to complete this twice through go for it, but i'll leave that option entirely up to you!
Finish with 4-5 minute jog and stretch.
Tuesday, July 23, 2013
Smoky Sweet Potato Burgers
We've been making a lot of burgers in our house lately. When I say burgers I mean bean burgers and veggie burgers...burgers with a lot of taste! This recipe is definitely one of my new favorites. I made a few small modifications to make it vegan and topped it with guacamole, lettuce and tomato.
Ingredients:
2 cups coarsely mashed sweet potatoes, about 2 large potatoes
1 cup cannellini beans, rinsed and drained
2 garlic cloves, minced
1/3 cup oats
1/3 cup oat flour (all- purpose or wheat is ok too)
1 tsp. flaxseed meal
3 Tbsp. water
1 1/2 tsp. smoked paprika
1 tsp. chopped onion
1 tsp. salt
1/2 tsp. pepper
1/8 tsp. cumin
2-3 Tbsp. olive oil
Toppings:
lettuce, tomato, guacamole, etc.
Pierce the potatoes with a fork and cook in the microwave until done, about 8 min. While potatoes are baking prepare the flaxseed meal. Mix 1 Tbsp. flaxseed meal with 3 Tbsp. water and let sit for about two minutes. When potato is done let cool until you can scoop out the flesh.
In a large bowl, coarsely mash beans with a fork. Add in sweet potato and mash together, then add in spices, salt and pepper, minced garlic, onion, flaxseed meal mixture, oats, and flour. Mix together until combined, then place bowl in the fridge for 15-20 minutes.
Heat a large skillet over med. high heat and add 2 Tbsp. olive oil. Remove mixture from fridge and form into 4 equal patties. Cook about 5-6 minutes per side. Eat on a whole wheat bun with desired toppings. Enjoy!
Recipe courtesy of how sweet it is.
Ingredients:
2 cups coarsely mashed sweet potatoes, about 2 large potatoes
1 cup cannellini beans, rinsed and drained
2 garlic cloves, minced
1/3 cup oats
1/3 cup oat flour (all- purpose or wheat is ok too)
1 tsp. flaxseed meal
3 Tbsp. water
1 1/2 tsp. smoked paprika
1 tsp. chopped onion
1 tsp. salt
1/2 tsp. pepper
1/8 tsp. cumin
2-3 Tbsp. olive oil
Toppings:
lettuce, tomato, guacamole, etc.
Pierce the potatoes with a fork and cook in the microwave until done, about 8 min. While potatoes are baking prepare the flaxseed meal. Mix 1 Tbsp. flaxseed meal with 3 Tbsp. water and let sit for about two minutes. When potato is done let cool until you can scoop out the flesh.
In a large bowl, coarsely mash beans with a fork. Add in sweet potato and mash together, then add in spices, salt and pepper, minced garlic, onion, flaxseed meal mixture, oats, and flour. Mix together until combined, then place bowl in the fridge for 15-20 minutes.
Heat a large skillet over med. high heat and add 2 Tbsp. olive oil. Remove mixture from fridge and form into 4 equal patties. Cook about 5-6 minutes per side. Eat on a whole wheat bun with desired toppings. Enjoy!
Recipe courtesy of how sweet it is.
Monday, July 22, 2013
Ladder #2
This will be a reverse ladder workout today. We're starting with the longer run and reps and moving down and then back up. So for today's workout you will start with an 800m run then 50 of each of 3 exerercise and then go to a 600m run run and 40 of each of 3 exercises and on down the ladder. Once you get to the bottom you go back up! If you have a track close by that would be a great place to complete this workout or you can use a treadmill, that's what I do:).
Active Warm-up
(about 1 min. per exercise ) squats, alternating lunges, grape vine, side shuffle, jumping jacks, 3 min run
800 meter run
50 Push Ups
50 Squat Jumps
600 meter run
40 burpee broad jump
40 Push Ups
40 Squat Jumps
400 meter run
30 burpee broad jump
30 Push Ups
30 Squat Jumps
200 meter run
20 burpee broad jumps
20 Push ups
20 squat jumps
200 meter run
30 burpee broad jump
30 Push Ups
30 Squat Jumps
400 meter run
40 burpee broad jumps
40 Push Ups
40 Squat Jumps
600 meter run
50 burpee broad jumps
50 Push ups
50 Squat Jumps
800 meter run
cool down with another 800 meter jog and then stretch
Friday, July 19, 2013
Creamy Pasta with Kale
Ingredients:
8oz. Penne Pasta
3/4 cup unsalted cashews
1/4 cup onion, chopped
3 Large handfuls of Kale, about 4-5 cups
1 Tbsp. nutritional yeast
2 Tbsp. salsa (optional)
1/4 cup non dairy milk (almond, soy)
1/2 tsp. paprika
1 tsp. chili powder
1 tsp. red pepper flakes
1 tsp. garlic salt
olive oil
Cook pasta according to directions. In a large pan warm a few tbsp. of olive oil. Toss in chopped onions and kale and saute until kale has cooked down completely. In a blender add cashews, nutritional yeast, spices, salsa, and non-dairy milk. Blend until you have a creamy consistency, adding more milk or water if too thick. Add cooked kale to pasta and toss with the cream sauce. Sprinkle with a dash of chili powder for some color.
This was a new favorite in our house. Thank you Will and Emma for sharing this recipe. Will suggested adding mushrooms which we plan to do next time we make it.
Recipe courtesy of cheap and simple vegan.
8oz. Penne Pasta
3/4 cup unsalted cashews
1/4 cup onion, chopped
3 Large handfuls of Kale, about 4-5 cups
1 Tbsp. nutritional yeast
2 Tbsp. salsa (optional)
1/4 cup non dairy milk (almond, soy)
1/2 tsp. paprika
1 tsp. chili powder
1 tsp. red pepper flakes
1 tsp. garlic salt
olive oil
Cook pasta according to directions. In a large pan warm a few tbsp. of olive oil. Toss in chopped onions and kale and saute until kale has cooked down completely. In a blender add cashews, nutritional yeast, spices, salsa, and non-dairy milk. Blend until you have a creamy consistency, adding more milk or water if too thick. Add cooked kale to pasta and toss with the cream sauce. Sprinkle with a dash of chili powder for some color.
This was a new favorite in our house. Thank you Will and Emma for sharing this recipe. Will suggested adding mushrooms which we plan to do next time we make it.
Recipe courtesy of cheap and simple vegan.
Friday's Workout- Modified Angie
Active Warm-up - 10 minutes
1 minute squats
1 min. jumping jacks
1 min. side shuffle (both sides)
1 min. high knees and butt kicks (switch after 30 sec.)
Run for last 5 min.
Today's workout is a short workout so try to give it all you've got. You'll do 100 of 4 different exercises and you have to complete the first exercise before you move on to the next. You can break it up however you want, for example you can do 10 sets of 10 or 5 sets of 20, etc.
100 burpees
100 squats
100 push-ups
100 sit ups
1 minute squats
1 min. jumping jacks
1 min. side shuffle (both sides)
1 min. high knees and butt kicks (switch after 30 sec.)
Run for last 5 min.
Today's workout is a short workout so try to give it all you've got. You'll do 100 of 4 different exercises and you have to complete the first exercise before you move on to the next. You can break it up however you want, for example you can do 10 sets of 10 or 5 sets of 20, etc.
100 burpees
100 squats
100 push-ups
100 sit ups
Wednesday, July 17, 2013
More Circuit Training!
Active Warm-up
1 min. jumping jacks, 1 min. squats,1 min. high knees, 1 min. butt kicks, grape vine (down and back), side shuffle (both sides), 4 min. run
You will be completing a total of 5 circuits. 1 minute rest in between each circuit. Each circuit will take 10 min..
Curcuit 1:
2 min. run
1 min. moutain climbers
2 min.run
1 min. mountain climbers
2 min.run
1 min. mt. climbers
1 min. rest
Circuit 2:
2 min. burpees
1 min. squat thrusters
2 min. burpees
1 min. squat thrusters
2 min. burpees
1 min. squat thrusters
1 min. rest
Circuit 3:
2 min. cheerleader or air jacks ( modifier- regular jumping jacks)
1 min. walk outs
2 min.air jacks
1 min. walk outs
2 min. air jacks
1 min. walk outs
1 min. rest
Circuit 4:
2 min. burpee broad jump
1 min. swimmer's kick
2 min. burpee broad jump
1 min. swimmer's kick
2 min. burpee broad jump
1 min. swimmer's kick
1 min. rest
Circuit 5:
2 min. high knees
1 min. push ups
2 min. high knees
1 min. push ups
2 min. high knees
1 min. push ups
1 min. rest
Cool down- do a nice easy run for 4-5 min. then stretch
1 min. jumping jacks, 1 min. squats,1 min. high knees, 1 min. butt kicks, grape vine (down and back), side shuffle (both sides), 4 min. run
You will be completing a total of 5 circuits. 1 minute rest in between each circuit. Each circuit will take 10 min..
Curcuit 1:
2 min. run
1 min. moutain climbers
2 min.run
1 min. mountain climbers
2 min.run
1 min. mt. climbers
1 min. rest
Circuit 2:
2 min. burpees
1 min. squat thrusters
2 min. burpees
1 min. squat thrusters
2 min. burpees
1 min. squat thrusters
1 min. rest
Circuit 3:
2 min. cheerleader or air jacks ( modifier- regular jumping jacks)
1 min. walk outs
2 min.air jacks
1 min. walk outs
2 min. air jacks
1 min. walk outs
1 min. rest
Circuit 4:
2 min. burpee broad jump
1 min. swimmer's kick
2 min. burpee broad jump
1 min. swimmer's kick
2 min. burpee broad jump
1 min. swimmer's kick
1 min. rest
Circuit 5:
2 min. high knees
1 min. push ups
2 min. high knees
1 min. push ups
2 min. high knees
1 min. push ups
1 min. rest
Cool down- do a nice easy run for 4-5 min. then stretch
Monday, July 15, 2013
Ladder Workout
Do active warmup. (refer back to warm up post)
For today's workout you will be starting with a 200 meter run then doing 3 exercises, then do a 400m run then repeat the same 3 exercises, 600m run, repeat 3 exercises, 800m run, repeat exercises and then back up. So after you complete the designated 3 exercises, you do the 800m run again then exercises, 600m run then exercises, 400m run then exercises, 200m run and then finish with the 3 exercises. If you want to make this workout more challenging, instead of starting with a 200m run you will start with a 400m run then do an 800m, 1200m, then 1600m run.
200 meter run
20 crunches, 15 burpees, 10 squat thrusters w/ weights
400 meter run
20 crunches, 15 burpees, 10 squat thrusters w/ weights
600 meter run
20 crunches, 15 burpees, 10 squat thrusters w/ weights
800 meter run
20 crunches, 15 burpees, 10 squat thrusters w/ weights
800 meter run
20 crunches, 15 burpees, 10 squat thrusters w/ weights
600 meter run
20 crunches, 15 burpees, 10 squat thrusters w/ weights
400 meter run
20 crunches, 15 burpees, 10 squat thrusters w/ weights
200 meter run
20 crunches, 15 burpees, 10 squat thrusters w/ weights
Cool Down- Jog for 4-5 minutes and stretch
post how the workout goes for you!
For today's workout you will be starting with a 200 meter run then doing 3 exercises, then do a 400m run then repeat the same 3 exercises, 600m run, repeat 3 exercises, 800m run, repeat exercises and then back up. So after you complete the designated 3 exercises, you do the 800m run again then exercises, 600m run then exercises, 400m run then exercises, 200m run and then finish with the 3 exercises. If you want to make this workout more challenging, instead of starting with a 200m run you will start with a 400m run then do an 800m, 1200m, then 1600m run.
200 meter run
20 crunches, 15 burpees, 10 squat thrusters w/ weights
400 meter run
20 crunches, 15 burpees, 10 squat thrusters w/ weights
600 meter run
20 crunches, 15 burpees, 10 squat thrusters w/ weights
800 meter run
20 crunches, 15 burpees, 10 squat thrusters w/ weights
800 meter run
20 crunches, 15 burpees, 10 squat thrusters w/ weights
600 meter run
20 crunches, 15 burpees, 10 squat thrusters w/ weights
400 meter run
20 crunches, 15 burpees, 10 squat thrusters w/ weights
200 meter run
20 crunches, 15 burpees, 10 squat thrusters w/ weights
Cool Down- Jog for 4-5 minutes and stretch
post how the workout goes for you!
Friday, July 12, 2013
Tofu with Chickpeas and Spinach
This recipe is a family favorite in my house and the recipe that introduced me to tofu several years ago. It is quite filling, is a quick and easy recipe and my girls love it.
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Ingredients:
2- 3 Tbsp.oil for cooking
3 cloves garlic, minced
1 package extra firm tofu, drained and cut into 1 inch cubes
8-10 oz. baby spinach ( washed and stems trimmed)
1 can chickpeas (washed and drained)
1/4 cup low sodium soy sauce
1/3 cup chopped fresh cilantro
Drain the tofu, then place between two paper towels and press to soak up excess water. Heat wok to med. high heat. Add oil. Add garlic and saute until fragrant. Add chick peas, spinach, and tofu and cook for 2-3 minutes until heated through. Add soy sauce and cilantro and stir to combine. Season with salt and pepper. Enjoy!
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Ingredients:
2- 3 Tbsp.oil for cooking
3 cloves garlic, minced
1 package extra firm tofu, drained and cut into 1 inch cubes
8-10 oz. baby spinach ( washed and stems trimmed)
1 can chickpeas (washed and drained)
1/4 cup low sodium soy sauce
1/3 cup chopped fresh cilantro
Drain the tofu, then place between two paper towels and press to soak up excess water. Heat wok to med. high heat. Add oil. Add garlic and saute until fragrant. Add chick peas, spinach, and tofu and cook for 2-3 minutes until heated through. Add soy sauce and cilantro and stir to combine. Season with salt and pepper. Enjoy!
Indian Spiced Veggie Burgers
Ingredients:
1 large potato, peeled and diced (I used two red potatoes)
1/2 cup small cauliflower florets
1 1/2 cup raw unsalted cashews
1/2 cup frozen peas
1/3 cup diced green onions
2 tsp curry powder
1 1/2 tsp. onion granules
1/4 tsp. fine sea salt (if you don't use unsalted cashews, omit this salt)
1/4 tsp freshly ground black pepper
Cook potato in boiling water until very soft, about 15 min. Drain and cool slightly. Cook cauliflower in boiling water until very soft, about 6 minutes. Drain and cool slightly.
Preheat the oven to 400 degrees. Place cashews in food processor or blender and pulse until finely ground. In a large bowl, combine potato, cauliflower, cashews and remaining ingredients. Use your hands to break up the chunks of potato and cauliflower, and press the ingredients until they hold together. With damp hands, form into patties. Place on a parchment paper-lined baking sheet and bake for 15 minutes, then flip burgers and continue to bake until lighlty browned on the other side, about 15 more minutes.
For a less messy method of forming burgers dampen the inside of a 1/2 cup measuring cup and pack with burger mixture. Turn the cup over and gently shake to release mixture. I then pressed gently on the burger to flatten it somewhat more.
I also cooked the burgers on my skillet and it worked just fine. Enjoy!
The picture doens't do it justice...these burgers were delicious!
1 large potato, peeled and diced (I used two red potatoes)
1/2 cup small cauliflower florets
1 1/2 cup raw unsalted cashews
1/2 cup frozen peas
1/3 cup diced green onions
2 tsp curry powder
1 1/2 tsp. onion granules
1/4 tsp. fine sea salt (if you don't use unsalted cashews, omit this salt)
1/4 tsp freshly ground black pepper
Cook potato in boiling water until very soft, about 15 min. Drain and cool slightly. Cook cauliflower in boiling water until very soft, about 6 minutes. Drain and cool slightly.
Preheat the oven to 400 degrees. Place cashews in food processor or blender and pulse until finely ground. In a large bowl, combine potato, cauliflower, cashews and remaining ingredients. Use your hands to break up the chunks of potato and cauliflower, and press the ingredients until they hold together. With damp hands, form into patties. Place on a parchment paper-lined baking sheet and bake for 15 minutes, then flip burgers and continue to bake until lighlty browned on the other side, about 15 more minutes.
For a less messy method of forming burgers dampen the inside of a 1/2 cup measuring cup and pack with burger mixture. Turn the cup over and gently shake to release mixture. I then pressed gently on the burger to flatten it somewhat more.
I also cooked the burgers on my skillet and it worked just fine. Enjoy!
The picture doens't do it justice...these burgers were delicious!
Recipe courtesy of Whole Foods.
Friday's Workout
Sorry everyone. I had one of those crazy evenings with my kids and after finally getting them into bed, the last thing on my mind was blogging. So here is the workout. Better late then never.
You have 5 stations in each round. 1 minute per exercise then switch quickly to the next exercise. After you complete each round you get 1 minute rest before you begin the next round. You only have 5 minutes of hard work in each round so try to push as hard as you can.
Do Three Rounds of:
Burpees
Squat Thrusters with weights
Box Jump (if you don't have a box to jump on use a step in your house or curb outside)
Push-ups
Reverse Fly (stand with feet about shoulder distance apart, knees slightly bent. bend slightly forward from the waist and extend arms out to the side squeezing the shoulder blades together.) Sorry no video demo this time. My camera crew is out today so hope the picture helps.
You have 5 stations in each round. 1 minute per exercise then switch quickly to the next exercise. After you complete each round you get 1 minute rest before you begin the next round. You only have 5 minutes of hard work in each round so try to push as hard as you can.
Do Three Rounds of:
Burpees
Squat Thrusters with weights
Box Jump (if you don't have a box to jump on use a step in your house or curb outside)
Push-ups
Reverse Fly (stand with feet about shoulder distance apart, knees slightly bent. bend slightly forward from the waist and extend arms out to the side squeezing the shoulder blades together.) Sorry no video demo this time. My camera crew is out today so hope the picture helps.
Wednesday, July 10, 2013
Quinoa Black Bean Burgers
Ingredients:
1 can black beans, rinsed and drained
1/4 cup quinoa
1/2 cup water
1/2 cup bread crumbs (I use rolled oats)
1/4 cup minced yellow bell pepper
2 Tbsp. minced onion
1 large garlic clove, minced
1 1/2 tsp. cumin
1/2 tsp. salt
1 tsp. hot pepper sauce
1 egg (I use flaxmeal as an egg substitute)
3 Tbsp. Olive oil
Bring the quinoa and water to boil in a saucepan. Reduce heat to med. low, cover and let simmer until the quinoa is tender and water has been absorbed, about 15-20 min.
Roughly mash the black beans with a fork, leaving some whole black beans in a paste like mixture.
Mix the quinoa, bread crumbs, bell pepper, onion, garlic, cumin, salt, hot pepper sauce, and egg into the black beans using your hands. Form the black bean mixture into 5 patties. Heat the olive oil in a large skillet. Cook the patties in the oil until heated through, 2-3 minutes per side.
Top with your favorite toppings. Tomato, lettuce, guacamole, etc.
1 can black beans, rinsed and drained
1/4 cup quinoa
1/2 cup water
1/2 cup bread crumbs (I use rolled oats)
1/4 cup minced yellow bell pepper
2 Tbsp. minced onion
1 large garlic clove, minced
1 1/2 tsp. cumin
1/2 tsp. salt
1 tsp. hot pepper sauce
1 egg (I use flaxmeal as an egg substitute)
3 Tbsp. Olive oil
Bring the quinoa and water to boil in a saucepan. Reduce heat to med. low, cover and let simmer until the quinoa is tender and water has been absorbed, about 15-20 min.
Roughly mash the black beans with a fork, leaving some whole black beans in a paste like mixture.
Mix the quinoa, bread crumbs, bell pepper, onion, garlic, cumin, salt, hot pepper sauce, and egg into the black beans using your hands. Form the black bean mixture into 5 patties. Heat the olive oil in a large skillet. Cook the patties in the oil until heated through, 2-3 minutes per side.
Top with your favorite toppings. Tomato, lettuce, guacamole, etc.
Wednesday's Workout
Active Warm up (refer back to older post)
AMRAP (as many rounds as possible) in 30 min.
20 squat thrusters w/weights
15 box jumps (jump with both feet and use a stair to jump on if u don't have a box)
10 push ups
Do all three exercises then repeat, do as many rounds as you can in 30 minutes. When complete jog for 2 minutes and then start right into the following:
5 rounds of 30 second sprint, 30 second rest (you should do 5 sprints and 5- 30 sec. rests)
Cool down- run for 4-5 minutes and stretch
AMRAP (as many rounds as possible) in 30 min.
20 squat thrusters w/weights
15 box jumps (jump with both feet and use a stair to jump on if u don't have a box)
10 push ups
Do all three exercises then repeat, do as many rounds as you can in 30 minutes. When complete jog for 2 minutes and then start right into the following:
5 rounds of 30 second sprint, 30 second rest (you should do 5 sprints and 5- 30 sec. rests)
Cool down- run for 4-5 minutes and stretch
Monday, July 8, 2013
Lentils
Lentils are a part of the legume family. They come in a variety of colors, are easy to cook and readily absorb flavors. About 30% of their calories come from protein. Lentils are loaded with fiber, folate, iron, protein, and other vitamins and minerals. To find out some more of the wonderful health benefits of lentils click here .
Sunday, July 7, 2013
Burpee's Again! (Monday's Workout)
Warm up- Run 1/2 mile to 1 mile for warm-up
50 Burpees
40 Dip Toe Touches
30 Cheerleader Jacks (air jacks)
20 Push up Rows with weights (modification on knees)
10 Plyo lunges
Run 400 meters (or 2 min.)
50 Squats
40 Grasshoppers
30 Burpees
20 Alternating Lunges
10 Walk-outs
Run 800 meters (or 4 min.)
50 V-ups
40 Squat Thrusters
30 Hand Release Push-ups
20 Tuck Jumps
10 Burpees
Run 400 meters (or 2min.)
Stretch
exercise demo
50 Burpees
40 Dip Toe Touches
30 Cheerleader Jacks (air jacks)
20 Push up Rows with weights (modification on knees)
10 Plyo lunges
Run 400 meters (or 2 min.)
50 Squats
40 Grasshoppers
30 Burpees
20 Alternating Lunges
10 Walk-outs
Run 800 meters (or 4 min.)
50 V-ups
40 Squat Thrusters
30 Hand Release Push-ups
20 Tuck Jumps
10 Burpees
Run 400 meters (or 2min.)
Stretch
exercise demo
Thursday, July 4, 2013
The Countdown
Here's your workout for Friday. Let me know how your workouts have been going, so I know whether we need to make any modifications.
Do your 10 min. active warm-up.
50,40,30,20,10
Squats, push-ups, tuck jumps or jump rope
5 rounds of 1 minute plank down, down up,up and 1 minute swimmers kick
Cool down- jog for 5minutes and stretch
Southwestern Black Bean Salad
Here's a recipe a good friend of mine shared with me. I'm anxious to try it! Thanks Alli.
Ingredients:
1 15 oz. can black beans rinsed and drained
9 oz. cooked corn, fresh or frozen (thaw if frozen)
1 medium tomato, chopped
1/3 cup red onion, chopped
1 scallion, chopped
juice of 1 1/2-2 limes
1 Tbsp. olive oil
2 Tbsp. fresh minced cilantro (or more to taste)
salt and pepper
1 med. avocado, diced
1 jalapeno, diced
In a large bowl combine beans, corn, tomato, onion, scallion, cilantro, salt and pepper, and jalapeno. Squeeze fresh lime juice over and stir in olive oil. Marinate in the refrigerator for 30 minutes. Add avocado just before serving.
Makes about 6 1/2 cups.
We made this salad for lunch on Saturday and it was yummy. I did modify it slightly. I added cumin and cinnamon and instead of one can of black beans I added 2 cans.
Ingredients:
1 15 oz. can black beans rinsed and drained
9 oz. cooked corn, fresh or frozen (thaw if frozen)
1 medium tomato, chopped
1/3 cup red onion, chopped
1 scallion, chopped
juice of 1 1/2-2 limes
1 Tbsp. olive oil
2 Tbsp. fresh minced cilantro (or more to taste)
salt and pepper
1 med. avocado, diced
1 jalapeno, diced
In a large bowl combine beans, corn, tomato, onion, scallion, cilantro, salt and pepper, and jalapeno. Squeeze fresh lime juice over and stir in olive oil. Marinate in the refrigerator for 30 minutes. Add avocado just before serving.
Makes about 6 1/2 cups.
We made this salad for lunch on Saturday and it was yummy. I did modify it slightly. I added cumin and cinnamon and instead of one can of black beans I added 2 cans.
Wednesday, July 3, 2013
Lemony Lentil Salad
We made this dish for dinner tonight and it was delicious. We used chives and we didn't have lemons but used lemon juice instead. Here's the recipe:
Ingredients:
1 Cup dried lentils
1 Bay leaf
2 cloves of garlic
2 lemons
2 Tbsp Olive Oil
1 Tbsp Capers
1/4 cup minced chives, shallot or red onion
Salt and Pepper to taste
Put the lentils in a medium pot and cover with water by 1 inch. Add the bay leaf and garlic and bring to a boil. cover and lower the heat so the lentils bubble gently. Cook until just tender but not burst, 20 -30 minutes, checking occasionally to make sure there is always enough water at the bottom of the pan to keep the lentils from burning.
Meanwhile squeeze the juice from one of the lemons into a large bowl. Peel the other lemon and chop the segments roughly into small pieces, taking care to remove the seeds. Add the segments to the bowl along with the olive oil, capers, and chives. Sprinkle with a little salt and pepper and stir.
Drain whatever water remains from the lentils and stir them into the dressing while still hot. Let rest, stirring occasionally to distribute the dressing, until they cool slightly. Serve warm or can be refrigerated for up to several days.
1 Cup dried lentils
1 Bay leaf
2 cloves of garlic
2 lemons
2 Tbsp Olive Oil
1 Tbsp Capers
1/4 cup minced chives, shallot or red onion
Salt and Pepper to taste
Put the lentils in a medium pot and cover with water by 1 inch. Add the bay leaf and garlic and bring to a boil. cover and lower the heat so the lentils bubble gently. Cook until just tender but not burst, 20 -30 minutes, checking occasionally to make sure there is always enough water at the bottom of the pan to keep the lentils from burning.
Meanwhile squeeze the juice from one of the lemons into a large bowl. Peel the other lemon and chop the segments roughly into small pieces, taking care to remove the seeds. Add the segments to the bowl along with the olive oil, capers, and chives. Sprinkle with a little salt and pepper and stir.
Drain whatever water remains from the lentils and stir them into the dressing while still hot. Let rest, stirring occasionally to distribute the dressing, until they cool slightly. Serve warm or can be refrigerated for up to several days.
Tuesday, July 2, 2013
Tough Mudder Circuits
Active Warm-Up (refer back to earlier post)
Circuit 1:
2 minute run
1 min. Push ups
2 min. jumping jacks
1 min. thrusters
2 min. slippery mt. climbers
1 min. walk outs
1 min. rest
Circuit 2:
2 min. Burpees
1 min. Bicycles
2 min. Speed Skaters
1 min. High Knee Sprints
2 min. Plank
1 min. Dips (use a chair or curb if you're outside)
1 min. rest
Circuit 3:
2 min. Swing lunges/ switch legs at 1 min.
1 min. R side plank
2 min. Supermans
1 min. L side plank
1 min. tuck jumps
2 min. run
Exercise Demonstration Video
Dips Demonstration
Cool Down- easy jog and stretch!
Circuit 1:
2 minute run
1 min. Push ups
2 min. jumping jacks
1 min. thrusters
2 min. slippery mt. climbers
1 min. walk outs
1 min. rest
Circuit 2:
2 min. Burpees
1 min. Bicycles
2 min. Speed Skaters
1 min. High Knee Sprints
2 min. Plank
1 min. Dips (use a chair or curb if you're outside)
1 min. rest
Circuit 3:
2 min. Swing lunges/ switch legs at 1 min.
1 min. R side plank
2 min. Supermans
1 min. L side plank
1 min. tuck jumps
2 min. run
Exercise Demonstration Video
Dips Demonstration
Cool Down- easy jog and stretch!
Mexican Quinoa Salad
Ingredients:
3/4 Cup Quinoa
1 1/2 Cups water or Vegetable Broth
Dash of garlic powder and cumin
Salt and pepper to taste
1 cup frozen sweet white corn or 1 15 oz can corn
1 15 oz. can black beans, rinsed and drained
Handful of chopped cilantro
Toppings: salsa, avocado
Recipe Courtesy of http://brittlebyscorner.com
Thanks Sara for finding this recipe!
Here are her alterations:
Instead of garlic powder, cumin, salt, and pepper (which probably would have been fine) we just added regular taco seasoning. I also didn't have frozen corn, but did have a can of Mexicorn so I used it instead. And instead of eating it as a salad we decided to make tacos. So we topped it with lettuce, chopped tomatoes, cilantro, and guacamole. It was yummy!
~Sara
3/4 Cup Quinoa
1 1/2 Cups water or Vegetable Broth
Dash of garlic powder and cumin
Salt and pepper to taste
1 cup frozen sweet white corn or 1 15 oz can corn
1 15 oz. can black beans, rinsed and drained
Handful of chopped cilantro
Toppings: salsa, avocado
Recipe Courtesy of http://brittlebyscorner.com
Thanks Sara for finding this recipe!
Here are her alterations:
Instead of garlic powder, cumin, salt, and pepper (which probably would have been fine) we just added regular taco seasoning. I also didn't have frozen corn, but did have a can of Mexicorn so I used it instead. And instead of eating it as a salad we decided to make tacos. So we topped it with lettuce, chopped tomatoes, cilantro, and guacamole. It was yummy!
~Sara
Quinoa
Quinoa (keen-wah) is a whole grain with a mild nutty flavor. It's a complete protein containing all eight amino acids and can be used as a great substitute for rice, couscous or oatmeal. It's easy to cook and has become a staple in my home, often used as the main course to our meals. About a year ago I found that Sam's club and Costco sold a 4 lb. bag of quinoa for roughly $8. Unfortunately I went to Costco this past weekend only to find that they didn't have any in the store. So today I've been on the hunt for quinoa. After searching online I found that most places sell the same 4 lb bag for $29.99. I called Costco and sadly found out that they no longer carry Nature's Earthly Choice Quinoa. I then called Sam's club and found that none of the stores within 200 miles of my home carry it in their stores. They did however put in a request for my local Sam's Club to get the item back in their store, and i'm hoping and praying they do!
Monday, July 1, 2013
Zesty Quinoa Salad
Ingredients:
1 cup quinoa
2 cups water
1/4 cup extra virgin olive oil
2 limes, juiced
2 tsp. cumin
1 tsp. salt
1/2 tsp red pepper flakes
1 1/2 cups halved cherry tomatoes
1 (15 oz) can black beans, drained and rinsed
5 green onions, finely chopped
1/4 cup chopped fresh cilantro
salt and pepper to taste
Bring quinoa and water to boil in a saucepan. Reduce heat to med.-low, cover and simmer until quinoa is tender and water is absorbed, 10 to 15 min. Set aside to cool.
Whisk olive oil, lime juice, cumin, 1 tsp salt, and red pepper flakes together in a bowl.
Combine quinoa, tomatoes, black beans, and green onions together in a bowl. Pour dressing over quinoa mixture, toss to coat. Stir in cilantro and season with salt and pepper. Serve immediately or chill in the refrigerator.
Recipe Compliments of All Recipes
1 cup quinoa
2 cups water
1/4 cup extra virgin olive oil
2 limes, juiced
2 tsp. cumin
1 tsp. salt
1/2 tsp red pepper flakes
1 1/2 cups halved cherry tomatoes
1 (15 oz) can black beans, drained and rinsed
5 green onions, finely chopped
1/4 cup chopped fresh cilantro
salt and pepper to taste
Bring quinoa and water to boil in a saucepan. Reduce heat to med.-low, cover and simmer until quinoa is tender and water is absorbed, 10 to 15 min. Set aside to cool.
Whisk olive oil, lime juice, cumin, 1 tsp salt, and red pepper flakes together in a bowl.
Combine quinoa, tomatoes, black beans, and green onions together in a bowl. Pour dressing over quinoa mixture, toss to coat. Stir in cilantro and season with salt and pepper. Serve immediately or chill in the refrigerator.
Recipe Compliments of All Recipes
Black Bean Burritos
Black Bean Paste (makes 4-6 burritos):
1 15oz. can of black beans drained and rinsed or 1 1/2 cups cooked black beans
1 tsp. ground coriander
1/2 tsp. ground cumin
1/4 tsp. cayenne pepper
1 bunch of cilantro (leaves and stalks)
juice of 1 lime
1/4 tsp salt
Place all ingredients in a food processor and blend until smooth.
To make the burritos spread black bean paste on whole grain tortillas, top with your favorite toppings, wrap up and then place on hot griddle pan and cook for 2-3 min on each side until the inside is warm.
Toppings: Salsa, Pico de Gallo, Guacamole
1 15oz. can of black beans drained and rinsed or 1 1/2 cups cooked black beans
1 tsp. ground coriander
1/2 tsp. ground cumin
1/4 tsp. cayenne pepper
1 bunch of cilantro (leaves and stalks)
juice of 1 lime
1/4 tsp salt
Place all ingredients in a food processor and blend until smooth.
To make the burritos spread black bean paste on whole grain tortillas, top with your favorite toppings, wrap up and then place on hot griddle pan and cook for 2-3 min on each side until the inside is warm.
Toppings: Salsa, Pico de Gallo, Guacamole
Active Warm-Up
10 minute active warm-up
Do 1 minute of each exercise:
Jumping Jacks
Squats
Alternating lunges
High Knees/ Butt Kicks
Grape Vine or Karaoke
run or easy jog for last 4 minutes
Do 1 minute of each exercise:
Jumping Jacks
Squats
Alternating lunges
High Knees/ Butt Kicks
Grape Vine or Karaoke
run or easy jog for last 4 minutes
Deck of Cards Workout
This short but intense workout is one of my CrossFit favorites. It's an easy one to do at home and with little to no equipment. Here's how it works. You assign each suit a specific exercise. For example burpees, pushups, dips, etc. Cards 2-10 are worth their face value. Ace is 1, Jack is 11, Queen is 12, King is 13. Shuffle the deck and set them face down. Pull one card at a time and do the exercise that corresponds to the suit you drew. The amount you do is determined by which card you draw. So for example lets say Hearts are burpees and you draw a Jack of hearts. You would then do 11 burpees and then turn over the next card. The workout is over when you've gone through the entire deck of cards.
For today's workout we are going to do the following exercises for each suit. Feel free to repeat this workout any time you want and switch out different exercises. If you need exercise suggestions let me know.
Spades- Burpees
Hearts- Sit-ups
Clubs- Squats
Diamonds- Push-ups
For today's workout we are going to do the following exercises for each suit. Feel free to repeat this workout any time you want and switch out different exercises. If you need exercise suggestions let me know.
Spades- Burpees
Hearts- Sit-ups
Clubs- Squats
Diamonds- Push-ups
Welcome!
Welcome to my blog where i'm sharing healthy recipes and weekly boot-camp workouts. If you come across any great recipes please email them to me so I can share them with everyone.
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