Core, balance, upper body work out

Warm up

10 reps- 1-2 rounds

Scorpion
Horizontal squat push up
T plank
Runner lunge into single leg balance
Stick ups

10 reps - 2 rounds

Windmill (DB or KB)
Front/side raise squat

Chest press with heel drop
Tricep kick back

Bicep/hammer curl wall squat
Arnold press

V-raise
V-sit twist

Abs - 15 rep each 2 rounds
In-outs
Bicycle
Roll up
Scissor
Reverse curl
Oblique crunch

Clean Protein Waffles

This is a deicious recipe I came across on The Gracious Pantry website. 

It is a great resource for "Clean" recipes. Test it out and let me know what you think!

Clean Eating Protein Powder Waffles
(Makes 12 waffles – may vary depending on waffle maker)

Ingredients
1 cup quinoa flour
4 scoops protein powder (whichever one you use is fine, flavored is better)
1 whole egg
2 egg whites
1 tbsp. olive oil
2-3 cups organic, non-GMO soy milk


Directions
Step 1 – Whisk together all ingredients in a large mixing bowl, pouring in the milk last. Adjust consistency of batter with milk.
Step 2 – Ladle into your waffle maker and cook until done!
Note: Every protein powder may react differently. With mine, I had to cook them twice as long as I would a normal waffle.
Eat and Enjoy!

Storage: These are fabulous for making large batches and freezing for future “toaster meals”. But I suggest putting little sheets of parchment between them before freezing otherwise you may end up with a block of waffles for breakfast!

Nutritional Content
1 serving = 1 waffle
Note: This will vary depending on the protein powder you use.

Calories: 110
Total Fat: 3 gm
Saturated Fats: 0 gm
Trans Fats: 0 gm
Cholesterol: 18 mg (from the egg)
Sodium: 99 mg
Carbohydrates: 9 gm
Dietary fiber: 2 gm
Sugars: 0 gm
Protein: 11 gm
Estimated Glycemic Load: 5

Anything goes, sweet potato chilli

This one of my favourite ways to make chilli. Sometimes I throw in some green beans, quinoa, kale, butternut squash or pumpkin purée - what ever I have joking around in my cupboard or fridge. The beauty of soup and chilli is that you really can't mess it up; experiment with different veggies and spices and see what you come up with!

Ingredients

1 pound lean ground turkey
1 medium sweet onion, chopped
1 green bell pepper, chopped
3 garlic cloves, chopped
1 1/2 tbsp chili powder
1 tsp ground oregano
1 tbsp ground cumin
1 tsp ground cinnamon
1 tsp salt
2 tsp unsweetened cocoa powder
1 tsp black pepper
2 15 oz. cans Rotel Tomatoes
1 14.5 oz. can Hunt's Fire Roasted tomatoes
1 15.5-ounce can black beans, rinsed
1 15.5-ounce can kidney beans, rinsed
1/4 cup jalapeno peppers (add less or more depending on your taste)
1 large sweet potato (about 10 oz.), peeled and cut into 1/4 in. pieces


Directions:
Instructions

In a medium skillet over medium heat, cook ground turkey until brown.

Drain turkey and set aside.

In a slow cooker, combine the bell pepper, onion, garlic, chili powder, oregano, cocoa, cinnamon, cumin, jalapenos, salt, and pepper.

Next, add the beans and tomatoes with their liquid, and sweet potato.

Stir all ingredients together.

Cover with lid and cook on high for 4 hours or on low for 7 hours.

Sweet potatoes should be tender and the chili will have thickened up while cooking.

Top with Fat free Greek yogurt or any other additional toppings and serve.

Pre-Christmas PUREfit 4 week Challenge

In preparation for the Holiday season, I present to you PUREfit body challenge!

YOU WILL RECEIVE:
- homework workouts
- nutritional guidance
- scheduled boot camp classes

Your participation in class and the support from your fellow comrades over the next 4 weeks will help you make healthy choices during the holidays!

I will send out a weekly at home workout that will take a minimum 15 minutes to complete. If you wish you can repeat these workouts several times for a longer more challenging workout!

You are to do your "homework" everyday!!! Try it either in the morning (a great morning pick me up...better than coffee!), on your lunch break or after the kids go to bed (or better yet make it a family thing!) it is only 15 minutes! Make the time!

Another facet of our challenge is nutrition. Eat clean for the next 4 weeks before all those christmas temptations start gracing your desk. I remember our office was like a revolving sweet shop of chocolate, cookies and high calorie/fat foods - its hard to resist - just say NO and move them out of your view. Have some healthy alternatives to snack on when the temptation strikes such as a few almonds (just a few!), kale chips, veggies etc. Lets keep the dialogue open so when we find something that is "clean" like a recipe or cool condiment (ingredient) let's share it with the group!

To keep us all on track, I suggest using an online site called my fitnesspal.com. There is also an app for smart phones and iPads. Track your meals for the next 4 weeks you will be amazed at all those hidden sugars, far and calories some of those so-called "healthy" foods have. It will also make you think twice before mindlessly snacking...i have been guilty of snitching off my kids plate from time to time.

I like this program because it takes a lot of the guess work out of counting calories etc. plus there is a password option that will allow other users (in this case me!) to view your diary. This way I can check in and see how your doing. Don't worry I'll keep what I found confidential ;) Just try and avoid blatant contraband meals like fruit loops or I just might have to publicly shame you! I will send out a sample meal plan. Obviously, you can move things around and substitute somethings such as chicken for fish or broccoli for zucchini. The main objective is to stay within your caloric range according to your height and weight and you can determine that here http://caloriecount.about.com/cc/calories-goal.php

Keep in mind women should not consume less than 1200 calories per day! Your body needs that base amount for basic bodily functions.

Everyone is welcome to join us and participate in the body challenge!
Contact me at CardioCorekim@gmail.com

You can view my profile on www.myfitnesspal.com to see what I'm eating ;) that way I stay accountable too!

Username: cardiokim
Password: purefit

Which type of muscles are you training?

Our body is composed of many different groups of muscles and each person has a unique composition of muscle tissue in their body. Where do you think you fit in?

There are three types of muscle fibres: slow twitch (Type I) and fast twitch (Types IIa and IIb). Slow twitch are characterized by having long contraction rates, being resistant to fatigue, relying on oxygen as their main source of metabolism, and are used primarily in endurance type of activities that don't require a great deal of force.

Fast twitch fibers on the other hand have short but powerful contraction rates, are highly fatigable due to their reliance on anaerobic metabolism that produces lactic acid, and are more suited to activities that are powerful and quick in duration.

Ideally, it is best to train both types of muscles fibres - however, some athletes will train one type more over the other. When's the last time you've seen a bulky soccer player? Or a slim sprinter?

To read more about muscle fibres, check it out here --> http://sportsmedicine.about.com/od/anatomyandphysiology/a/MuscleFiberType.htm

QUIZ TIME:
What type of muscle cells (fast twitch or slow-endurance fibre) are involved if you see an athlete with bulkier muscles, in comparison to an athlete with longer and thinner muscles?

The Dalai Lama’s 18 Rules For Living

Several years ago, I had a chance to see the Dalai Lama with my father when he came to Vancouver to GM place, I have to say he surprised me with his words of wisdom and sense of humor. Recently, I am reminded of his rules for Living. Here they are;

The Dalai Lama’s 18 Rules For Living

1. Take into account that great love and great achievements involve great risk.

2. When you lose, don’t lose the lesson.

3. Follow the three Rs:

-Respect for self
-Respect for others
-Responsibility for all your actions.

4. Remember that not getting what you want is sometimes a wonderful stroke of luck.

5. Learn the rules so you know how to break them properly.

6. Don’t let a little dispute injure a great friendship.

7. When you realize you’ve made a mistake, take immediate steps to correct it.

8. Spend some time alone every day.

9. Open your arms to change, but don’t let go of your values.

10. Remember that silence is sometimes the best answer.

11. Live a good, honourable life. Then when you get older and think back, you’ll be able to enjoy it a second time.

12. A loving atmosphere in your home is the foundation for your life.

13. In disagreements with loved ones, deal only with the current situation. Don’t bring up the past.

14. Share your knowledge. It’s a way to achieve immortality.

15. Be gentle with the earth.

16. Once a year, go someplace you’ve never been before.

17. Remember that the best relationship is one in which your love for each other exceeds your need for each other.

18. Judge your success by what you had to give up in order to get it.

Pumpkin Protein-pow bread

Now that Fall is here I get in the baking mood. Especially when it comes to using Pumpkin. After all who doesn't like Pumpkin? It's one of the lowest sugar and high protein pumpkin breads I think I could make without actually adding protein powder. Almond flour is packed with protein, fiber, and good fats. Keep portion control in mind! moderation is key!

Serves: 8 slices
Each slice: 219 calories (244 if using honey)

* I used the www.Myfitnesspal.com app, as seen in the below screen shot, to calculate these totals. If you haven't used this program yet I would suggest trying it! Add me as a friend ;)


Ingredients:

1/2 cup Organic Pumpkin Puree
2 cups Almond Flour
1/4 cup apple sauce or Honey if your not limiting you sugar levels
2 Large Eggs (separated; whip egg whites and fold into batter)
2 tsp Pumpkin Pie Spice
3/4 tsp Baking Soda
1/2 tsp Cinnamon

Directions:  Mix dry ingredients and wet ingredients separately very well.  I recommend using a mixer to blend all the ingredients together nicely.  It will be a thicker batter.  Put in a loaf tin.  Bake at 350 for 30-40  minutes.  I took mine out at 40 minutes.  I personally like my breads very moist so I think it could have come out 5 minutes earlier. Next time I may add 1 Tbs of Coconut Oil and see what happens. I love to experiment!  Either way, the pumpkin bread is delish and the fact that the entire loaf has half the sugar content than most recipes call for, is awesome.   I love being able to get away with less sweetener!  The healthier the better!


Have a great day!
Kim

My top 3 smoothies

The Energy Booster - my all time favorite! Just be carful of the calories. This is meal replacement.

Potassium-rich bananas deliver energizing carbs, while protein powder and peanut butter give you energy to get through the three o'clock slump. Pantothenic acid, a B vitamin in yogurt and honey, helps convert food into fuel. Iron-rich wheat germ and cinnamon up blood oxygen levels so you won't get winded during your midday workout.

What You'll Need
2 frozen bananas, peeled and chopped
2 scoops chocolate protein powder
2 Tbsp peanut butter
2 Tbsp wheat germ
1 tsp cinnamon
1 Tbsp honey
3/4 c low-fat Greek yogurt
4 Tbsp skim milk powder 2 c ice

Makes 3 servings. Per serving: 294 cal,7 g fat(2 g sat), 38 g carbs, 102 mgsodium,4 g fiber, 25 g protein


Super Power antioxidant smoothie

This berry-based beautifier will get a thumbs-up from your dermatologist for its skin-smoothing combo: anti-aging vitamin E from wheat germ, sun-damage- fighting omega-3 fatty acids from flax seed, and vitamin C from berries. "Vitamin C is essential for making collagen, tissue that literally holds your skin together and reduces the appearance of fine lines," says certified dietitian Christine Avanti, author of Skinny Chicks Don't Eat Salads. Plus, the oleic acid (a type of monounsaturated fat) in avocado has been linked to reducing wrinkles.

What You'll Need
1 c blueberries
1 c pitted cherries
1/2 c strawberries, hulled
1/4 avocado, peeled and pitted
2 Tbsp wheat germ
2 Tbsp ground flax seed
1/2 c plain low-fat yogurt
1 c ice

Makes 3 servings. Per serving: 153 cal, 5.6 g fat(1 g sat), 23 g carbs, 35 mg sodium, 5 g fiber, 6 g protein

Strawberry hurricane smoothie

This hearty blend is stocked with filling fiber from fruit and protein from tofu. "Fiber helps you feel full without contributing tons of calories, and protein is the most satiating nutrient," says WH advisor Lisa Drayer, R. D., author of The Beauty Diet. Get added ammunition from the omega-3 fatty acids in flax seed oil. "Omega-3's help increase your metabolic rate and burn fat," Avanti says. "They've also been found to reduce the size and number of fat cells, especially in the belly."

What You'll Need
1 c strawberries, hulled
1 c cubed mango
1 lime, peeled and seeded
2 Tbsp flax seed oil
1/2 c silken tofu (1/4 of a package)
1 1/2 c ice

Makes 3 servings. Per serving: 165 cal,10 g fat(1 g sat), 18 g carbs, 6 mgsodium,3 g fiber, 3 g protein


Taken from women's health magazine.
Read more at Women's Health: http://www.womenshealthmag.com/nutrition/healthy-smoothies#ixzz29rHKSE00

Clean tandoori chicken

Clean tandoori chicken

Ingredients

8 boneless skinless chicken breast
2 tbs oil
1/2 cup chopped white onion
2 tbs chopped garlic
2 tbs chopped ginger
1 tsp finely chopped serrano or jalapeno pepper (stem and seeds removed)
1 tbs paprika
1 tsp ground cumin
1 tsp tumeric
1 tsp ground coriander
1 tsp garam masala (it’s an indian spice, so it may be in the authentic aisle of your grocery store)
1/2 tsp cayene
1/2 cup plain yogurt
1 tbs fresh lemon juice

Cut diagonal slices 1 inch apart. 

1/2 inch deep on thicker chicken breast. Put chicken in a baking dish.

In a blender combine oil, onion, garlic, ginger, pepper until paste.
Add paprika, cumin, turmeric, coriander, garam masala & cayenne, process until well blended
Add yogurt and lemon juice, process into a smooth sauce, scrape down the sides to combine all ingredients. 
Pour marinade over chicken, turn to coat and rub into the slits. 
Cover tightly with plastic wrap and refrigerate for min 4hrs to 24hrs.

Place chicken on a baking sheet and bake at 425 for 35 minutes. Make sure to get all the sauce on the chicken. 

You can also grill this, indoor grill or BBQ (makes a bit of a mess on the grills), but tastes awesome! Cook for 8 - 10mins on first side. Turn and baste as needed. Cook second side 8 - 10 minutes or until chicken is done. Continue this process until chicken is done (25-30minutes)”

Chicken Soup with White Beans

This is a hearty soup that can be made ahead and refrigerated.  Reheat with a little more chicken stock.

Chicken Soup with White Beans

Serves: 2+
Prep Time: 5 minutes Cook Time: 10 minutes 
 

Ingredients

2 tbsp olive oil
1 small onion, diced
2 cloves garlic, minced
2-3 chicken breast, diced or shredded
½ tsp Italian spices
400g can white beans, rinsed and drained
400g can diced tomatoes
½ litre chicken stock
4 cups chopped fresh spinach

METHOD
Heat oil and add onions and garlic; cook until onions are lightly browned.

Add chicken and over medium-high heat cook chicken until browned, stirring to crumble.

Add Italian spices, beans, tomatoes and chicken stock, bring to boil.

Reduce heat, simmer for 5 minutes.

Stir in Kale or Spinach and simmer for 5 minutes.

Sugar free? Fat Free? No Way!

Some of you may be saying "yuk" or "boring" when you read Fat free and Sugar free recipes - however, there are some with medical or non-medical reasons that require them to cut sugar and lower their fat intake.

Say "YES" and try these recipes!

To kick off a series of Fat Free, Sugar Free, Low Carb recipes, I present to you:


Baked Kale Chips = 50 calories per cup
1 bunch (about 6 ounces) kale
1 tablespoon olive oil or coconut oil
Sea salt, to taste


Preheat oven to 300°F. Rinse and dry the kale, then remove the stems and tough center ribs. Cut into large pieces, toss with olive oil in a bowl then sprinkle with salt. Arrange leaves in a single layer on a large baking sheet (I needed two because mine are tiny; I also lined mine with parchment for easy clean-up but there’s no reason that you must). Bake for 20 minutes, or until crisp. Place baking sheet on a rack to cool.

I sprinkle this on my sons rice (sort of like seaweed) on salads or accompanied with eggs. Of course you could simply chow down on these alone. 1 cup is less than 50 calories so there is little guilt associated with these. Enjoy!





Quinoa Egg Stuffed Pepper
Makes 1 serving = 260 calories

• 1/2 cup quinoa
• 1/2 cups water or chicken broth
• 1 large green peppers
• 1/4 can chicken or vegetable broth
• Pam spray
• 1 medium sweet onion, diced
• green pepper tops, finely chopped
• 1 oz fresh mushrooms, chopped
• 1 oz chopped asparagus 
• 1 oz chopped zucchini
• Clove of garlic, minced
• Tsp of salsa (no sugar added)
• 1/2 cup of egg whites

 

Preheat oven to 325 degrees. Get out a deep pan or casserole dish.

Bring quinoa and water to a boil in medium saucepan, turn down to low, put the lid on and let simmer for 8 to 10 minutes; then lightly fluff with a fork. The quinoa should be a bit under-cooked, it will finish cooking in the peppers.

Meanwhile, clean peppers, cutting off tops and chopping tops into fine pieces. Arrange the green peppers in deep casserole dish and pour the vegetable broth into the bottom of the casserole. Cover and put in oven to steam peppers slightly before filling, about 5-10 minutes. Do this while preparing the filling.

In large skillet over medium-high heat, spray skillet with pam, saute onion, chopped green pepper tops, asparagus, zucchini and mushrooms and cook until green peppers are soft and onions are transparent. Add garlic and stir. Heat through, then add salsa and turn heat down to simmer, and let cook, uncovered, for a few minutes.

Remove from heat and fold the quinoa into the veggie mixture in skillet. Be careful not to stir too much; that will break the quinoa down.

Remove peppers from oven and stuff with the filling. Top each pepper with egg whites and return to the oven, uncovered, and bake for 20 to 30 minutes or until peppers are soft, and the egg whites have set and starting to brown.

Let peppers sit for 3 to 5 minutes before serving. Lift gently out of casserole and serve whole.






Easy Quinoa Pancakes

Ingredients: Quinoa flakes or flour, 2 eggs

Optional: Coconut oil, cinnamon, stevia or Xylitol

Cooking Directions: Mix 1/3 cup of quinoa flakes or flour with 2 organic eggs in a bowl, add 1 tsp of coconut oil. Add more quinoa flakes or flour if runny or until desired consistency is achieved. Stir until everything is completely blended then add to a pan set at medium heat. Sprinkle cinnamon, stevia or Xylitol if desired.


Dry Ingredients:

•  2 cups Quinoa Flour
• 2/3 cup Coconut Flour
• 2-3 Tbsp ground flaxseed
• 1 teaspoon Stevia or Xylitol
• 2 Tbsp baking powder
• 1 tsp sea salt

Wet Ingredients:

• 2.5 cups rice or almond milk
• 2 large eggs
• 2 Tbsp coconut oil
• 1/2 tsp vanilla

Directions:

1. In a medium bowl whisk together the dry ingredients.
2. In a separate bowl, mix together the liquid ingredients.  (A shaker cup intended for protein shakes works great).
3. Add the wet ingredients to the dry ingredients and mix well.
4. Drop batter by 1/4 cup onto a lightly oiled non-stick pan warmed over medium-high heat.
5. When bubbles form on the pancake, flip and continue cooking and 30sec - 1 minute.
6. Enjoy the deliciousness!

Avocado Quinoa Cilantro Chickpea Salad

Lemon Quinoa Cilantro Chickpea Salad

Adapted from: Ohsheglows

Ingredients:
1/2 C. dry quinoa
2 C. vegetable broth
1 can garbanzo beans (drained and rinsed)
1 c. cherry tomatoes cut in half
2 avocados diced
2 C. spinach
1 bunch cilantro
1/4 C. onion
2 small cloves garlic
For the dressing:
Juice of 2 lemons
zest of 1 lemon
2 tsp. dijon mustard
2 tsp. olive oil
1 tsp. agave nectar
1/2 tsp. cumin
dash of salt and pepper

Directions:
1. Make your quinoa first. Soak the quinoa in a pot in the veggie broth for about 15 minutes. After that, turn on the heat to medium high and let the quinoa come to a boil. Once it boils, reduce heat to medium/low and let quinoa simmer. Stir every so often, and cook quinoa for about 20-25 minutes just until the liquid absorbs. You don’t want it completely dried out, so when there is just a TINY amount of liquid left in the pot, remove it from heat and put a lid on it. Set it aside, and make the rest of the salad.

Your quinoa will look similar to this when it’s all done:

2. In a food processor, add your spinach and cilantro. Make sure to wash you greens.

3. Process the greens until they are finely diced. You can do this by hand as well if you don’t have a food processor.

4. Add the greens to a bowl, and set aside. Next take your onion and garlic and finely dice those (I do this in the food processor to), and add to the greens mixture. Next add your chickpeas and stir until everything is combined and coated. If the quinoa is cooled, you can add it to the chickpea mixture next.

5. Make your dressing by whisking all the ingredients together. Pour over salad, and mix until combined. Add in tomatoes and avocado and mix. Set in fridge for about 10-15 minutes before serving so the flavors set.

Bacon Topped Petite Turkey Meatloaf with BBQ Sauce

Bacon Topped Petite Turkey Meatloaf with BBQ Sauce

Servings: 5 Serving Size: 1 loaf • Old Points: 6 pts • Points+: 7 pts
Calories: 259 • Fat: 10 g • Carbs: 17 g • Fiber: 1.2 g • Protein: 25 g • Sugar: 7.6 g
Sodium: 940 mg

Ingredients:
3/4 cup grated zucchini, all moisture squeezed dry with paper towel
2 tbsp onion, minced
2 tbsp diced red pepper
1/2 cup seasoned breadcrumbs
1/4 cup Kansas City BBQ Sauce
1 large egg
1 tsp smoked paprika
1 tsp kosher salt
1.3 lb raw 93% lean ground turkey
5 slices center cut bacon, cut in half
2 1/2 tbsp BBQ Sauce


Directions:

Preheat the oven to 350°. Lightly spray a petite loaf pan with oil (if you don't have a petite loaf pan you could use a muffin tin).

In a large bowl, mix the zucchini, onion, red pepper, breadcrumbs, BBQ sauce, egg, paprika and salt. Add the turkey and combine until mixed through.

Create 5 equal loafs and place them into the loaf pan. Place the 2 bacon halves over each loaf and top each with 1/2 tbsp additional BBQ sauce.

Bake about 25 minutes or until cooked through.

Indian Chicken Coconut Curry

Indian Chicken Coconut Curry

Add some pep to your chicken with a flavorful blend of aromatic spices and coconut milk.

(SERVES 4)
1 Tbsp. olive oil
1 yellow onion, chopped fine
2 Tbsp. finely chopped ginger
2 tsp. ground cumin
1 tsp. fennel seeds
1 tsp. mustard seeds
1 tsp. chili flakes
7 tsp. turmeric
3 tomatoes, diced
1/2 cup coconut milk
1 cup light sour cream
Kosher salt
1 lb. boneless, skinless chicken breasts, sliced into thin strips
1 lime
Small bunch cilantro leaves

1/ Heat olive oil in a large saucepan over medium heat. Add onion and cook until light golden brown. Add ginger, cumin, fennel, mustard, chili and turmeric. Cook spices until they begin to pop.

2/ Add tomatoes, coconut milk and sour cream, and bring to a simmer. If sauce is too thick, add a little water. Season with salt.

3/ Add chicken and cook until it's no longer pink inside, about 10 minutes.

4/ Serve over brown rice or flat bread, or alone. Garnish with lime wedges and cilantro.

Nutrition Facts (per serving): 272 calories, 28 g protein, 5 g carbs, 15 g fat, 1 g fiber, 0 g sugar, 90 mg sodium

>> Research shows that ginger enhances muscle recovery and can even promote fat loss.

Sick of chicken? Here are 11 more ways to get protein!

1. Eggs - Eat the whole egg, not just the white. The yolk is actually the most nutrient dense portion of the egg, providing a ton of vitamins and minerals.

2. Shrimp - Grill, or sautee them in some organic butter or extra virgin olive oil. Mix with veggies and enjoy.

3. Salmon - An awesome fatty fish containing loads of protein and a healthy dose of omega-3 fatty acids.

4. Protein Powder - Super convenient and great for those between meal snacks. Look for a brand that contains both slow and fast acting proteins like whey (fast) and casein (slow) for hours of protein feeding your muscles from a single shake.

5. Ground Turkey - Super lean and great for chili or burgers.

6. Pork - The "other" white meat, just as lean as chicken when you get the right cut. Go for the boneless chops and trim the outer fatty edge.

7. Chicken Sausage - You probably won't notice the difference between chicken sausage and "regular" pork sausage, but it contains a much more moderate amount of fat...great for those protein and carb meals.

8. Beans - Like black beans, kidney beans, red beans, navy beans, black eyed peas, lentils and the list goes on and on are actually the least expensive protein source globally! They are Low glycemic and high in fiber. Add it to your turkey chili, or any other meal you want for that matter.

9. Bison - All the taste of beef while being incredibly lean. Great for protein and carb meals when you're wanting to limit the fat content of a meal while still packing a mean flavor punch.

10. Grass-fed Beef - Grass fed beef is rich in Conjugated linoleic acid (CLA), a special fat that has actually been shown to result in fat LOSS.

11. Greek yogurt packs twice the protein of regular yogurt. Go with the plain variety and sweeten with a packet of stevia or truvia if you'd like.

Eggplant Roll-Ups: a new take on confort food!

Here is another favorite food blog that I like to use for meal time inspiration.

There is an extensive library of recipes for all occasions and meals of the day! 

 

Eggplant Roll-Ups
serves 6-8
 
2 medium eggplants
2 T olive oil
1/2 small onion, chopped
3 small garlic cloves, minced
1/2 c sun-dried tomatoes
2 c whole-milk ricotta
1/2 t salt
1/4 t pepper
small handful basil, chopped
2 1/2 c prepared red sauce
1/2 c shredded mozzarella or parmesan (or a combination)

Preheat oven to 350F.

Cut the stems off eggplant, and discard. Slice eggplant lengthwise into 1/4” strips (or a bit larger, about 8-10 total per eggplant).

Arrange slices on a non-stick baking sheet, and sprinkle with a few pinches of salt. Transfer to oven, and cook 12-15 minutes, until eggplant is just tender. Allow eggplant to cool at room temperature. Leave oven on at 350F.

In a small pan, heat olive oil over medium heat. Add onion and garlic, and sauté 5-7 minutes, until onion begins to turn golden brown. Stir in sun-dried tomatoes, and cook 2 minutes.

Transfer to a medium bowl. Add ricotta, salt, pepper, and basil. Stir until well combined.

In a casserole dish, spread 1/2 c red sauce along the bottom. Remove eggplant from baking sheet, and place on a flat work surface. Scoop a few tablespoons of ricotta-spread in the middle of each eggplant.

Roll up, and place, seam side down, side by side in the casserole dish (they will fit snugly, in two rows of about 8-10 roll-ups). Pour remaining 2 c red sauce over the top, and sprinkle with mozzarella or parmesan. Bake 15-18 minutes, until heated through.

Finish under the broiler for 3-4 minutes, until cheese is bubbling and golden brown.

How to do a push up properly

Every workout should included a push up. It's a a muscle builder, a back saver, and an athletic supporter!

Doing a push up properly can be very challenging and rewarding when done properly! The thing is many people, particularly women, do them incorrectly. Let's banish mediocritcy and strive to perform perfectly formed push ups. May be you will only be able to do one 'perfectly' but you will get better - don't sacrifice form!

Find your form: Before you can move on, make sure you're actually doing a push-up the right way. Be aware of these four things as you execute a push-up: your body alignment, hands, abs, and breath. Make sure your shoulders are aligned over your wrists and your fingers and palms are spread wide, with pressure focused in your fingertips. Pull your belly button in, keeping your spine straight so your body is in a straight line; make sure to connect your breath with your movements. As you lower, bend your elbows outward to the sides.

Pushups are excellent for toning your core, quads, arms and shoulders. Oh and ladies? Pushups have an awesome (and natural…) wonderbra effect on your rack.

What’s even better: there are tons of varieties on the good ol’ pushup. Ever heard of elevated pushups? One-legged pushups? T-pushups? Superman pushups?  Star pushups? Burpees? One-arm pushups (wth right?)? No? Well sign up for a PT session or join our morning boot camp and we will happily teach these to you?



Dont believe me... Listen to what MensHealth has to say on the topic:

How Pushups Build More Muscle
Logic says the pushup won't build strength unless you're kind of weak to begin with. Its benefits lie elsewhere.

"If you do pushups correctly, you develop your scapular muscles and your rotator-cuff muscles to stabilize your shoulders. If you do bench presses instead of pushups, you don't have to use those muscles as much," says Michael Clark, C.S.C.S., a physical therapist and president of the National Academy of Sports Medicine.

In other words, pushups not only build up the facade in front of your physique, but also develop the support system behind those muscles, too.

Here's why that's important: In every physical action, some muscles act as the engine and some act as the brakes. If the brakes aren't strong and durable enough to counterbalance the engine, you've got an injury waiting to happen.

When a guy comes up with a chronically sore shoulder from bench pressing, for example, the problem is usually that the chest and shoulder muscles are too strong relative to the muscles behind them.

So it makes sense that pushups help improve muscular balance, which is important for developing serious strength. And with strength comes muscle size.

 

Chicken Tortilla Soup

 

 A Spicy Perspective is one of my go-to places when I need menu inspiration. 

 

Recipe: Chicken Tortilla Soup

Ingredients

• 2 Tb. olive oil
• 1 small onion, chopped
• 2/3 cup fresh cilantro, chopped
• 3 cloves minced garlic
• 1 14 ½ oz. cans diced tomatoes
• 4 cups chicken broth
• ¾ Tb. cumin
• ½ Tb. chili powder
• ¼ tsp. cayenne pepper
• 1-2 bay leaves
• 2 carrots, thinly sliced
• 2 skinless chicken breasts, halved and thinly sliced
• ¾ tsp. salt
• Pepper to taste
• 1 ½ cups shredded Monterey jack or cheddar cheese
• 1-2 avocados, diced
• Bag of tortilla chips

Instructions

1. In a large stock pot, heat the oil over high.  Add onions, 1/3 cup cilantro and garlic, sauté 3 minutes.
2. Stir in tomatoes and spices, then bring to a boil.
3. Add the broth, carrots and chicken.  Return to a boil, then reduce heat to medium and cook another 10-12 minutes.
4. Stir in half the cheese and 1 cup crushed tortilla chips.
5. Ladle into bowls and top with remaining cheese, fresh cilantro, fresh avocado, and more tortilla chip pieces.

*This is a great recipe to use up leftover chicken or a rotisserie chicken.  Just add it in at the very end to warm it up!

**To make this a 4 Hour Body”slow carb diet” recipe, omit the tortilla chips and cheese. It’s still awesome!

Preparation time: 15 minute(s)
Cooking time: 20 minute(s) per batch
Number of servings (yield): 4 +