This recipe is featured in the summer issue of Foodiecrush. INGREDIENTS:
serves 2-3 as a full meal, 4-5 as a sidecharred corn & poblano:
1 poblano pepper
1 ear of corn, kernels sliced off the cob (about 1/2 cup)cherry tomato pico:
1/4 c. sliced tomatoes (cherry)
1/2 lime (1-2 tablespoons)
1/4 c. sliced scallions, white and green, 2-3
a few pinches of saltchipotle lime dressing:
1/4 c olive oil
1/4 cup fresh lime juice (about 1 lime)
1 teaspoon ancho chile powder
1 teaspoon chipotle chile powder
1 tablespoon agave syrup
salt, pepper, to tasteother salad components:
red quinoa – 1 cup, cooked
2 cups arugula
1/2 cup cubed tofu (or meat or cheese of your choice)
1/2 c. cilantro
1/2 sliced avocado
tortilla strips from 1 tortilla, sliced, baked, saltedMETHOD:
Roast the poblano pepper and char the corn. Place poblano under the broiler for 20 or so minutes, until blistered on all sides. (time will vary depending on the heat of your broiler). When it’s fully blistered, remove and place in a bowl and cover (not touching) with plastic wrap or at towel. Set aside for 15 minutes or so, until it’s cool enough to handle. Using your fingers, slide off the skin and remove the stem and seeds. Chop into roughly 1/4 inch pieces and place in a small bowl.
Toss corn kernels with a drizzle of olive oil and a pinch of salt. Roast corn kernels under the broiler for 4-5 minutes or until they just begin to blacken. Remove from oven, toss with chopped poblano and set aside.
In another small bowl, toss together cherry tomatoes, lime juice, scallions, and a few pinches of salt. Set aside.
In another small bowl, whisk together the dressing: olive oil, lime juice, ancho chile powder, chipotle powder, agave, salt and pepper. (It might tasted too tangy/spicy/sweet on it’s own… but remember that it will get diluted when you mix it with everything else). Set aside.
In a large bowl combine red quinoa, arugula, tofu and cilantro with the dressing. (you might not need all of the dressing, start with half and add more to your liking). Toss in the charred corn, chopped poblano and pico. Taste and adjust seasonings. Top with sliced avocado and tortilla strips and a squeeze of lime.
Ok, so I know that this seems silly, but I'm reading The Secret again & I'm actually doing what it tells me to do;) the book is all about the laws of attraction, and the steps to getting what you want are to 1. Ask 2.believe 3. Receive.
When it comes to weight loss, if you're always thinking about losing weight, the theory goes that you will continue to attract needing to lose weight.
So instead, You're supposed to picture yourself at your "perfect weight." feel the feelings you would feel at that weight, feel good, etc.
SO LONG STORY SHORT, I covered my scale window with what I consider to be my perfect weight, so I can stop stressing and thinking I'm constantly neediin to lose it. Instead, I think of that perfect number as already being mine!
I realize this sounds like a lot lol...but that basic principle will totally change your life. Like attracts like and good thoughts will attract good things to your life!
- Warm up with 2-3 minutes of running in place, jumping jacks, butt kicks, jumping rope, etc. Anything to get your heart rate up and muscles warm.
- Repeat each move 12x on each leg and repeat the circuit 3 times.
- Be sire to keep your movements slow and controlled to avoid sacrificing form.
- Always keep your core engaged.
- In any squat movements, keep your weight in your HEELS to reap maximum benefits for your booty!
- Always do a cool down stretch.
- HAVE FUN!!!
I think I've admitted before that I am not a natural born runner, so I'm always on the lookout for programs like this!
On the books:
Color Run- August 18, St. Louis
Hell Run- September 1, Chicago
Car-X Crazy K- September 9, Chmpaign
If anyone wants to join me for any of these races, please let me know! Always the more the merrier:o)
Made improvements for the most part!
Today was rough! My quads are killing me and I'm just spent in general, probably from the craziness of yesterday! (All day in the sun, Group Boot Camp style workout, Insanity.) I'm seeing great results though, and after only 2 weeks!!! I know you can't get instant gratification in fitness and weigh-loss, but this definitely happens quickly. Feeling good :o)
- Switch Kicks Day 1: 50 Day 15: 77
- Power Jacks Day 1: 55 Day 15: 50
- Power Knees Day 1: 74 Day 15: 90
- Power Jumps Day 1: 23 Day 15: 27
- Globe Jumps Day 1: 8 Day 15: 9
- Suicide Jumps Day 1: 17 Day 15: 19
- Push-Up Jacks Day 1: 19 Day 15: 25
- Low Plank Oblique Day 1: 37 Day 15: 49
I've been doing Insanity for the last couple weeks, so I decided to design a Dirty Dozen for this weekend's workout using exercises from the series. Get ready to sweat!
What you'll need: A timer/alarm, water, towel, & some kick-ass tunes!
- Warm up for 2-3 minutes with jumping jacks, jogging in place, shaking what your mama gave ya, etc...
1. Power Jumps
Begin in a squat. Using your arms to propel you, jump and bring your knees up as high as you can. Land softly in the starting squat position.
2. Suicide Drills
Sidestep to the right as fast as possible, touching the floor with one hand after 3-4 steps. Repeat on other side. (Each side counts as one rep.)
3. Push-Up Jacks
Begin in a plank position. Jump your legs out wide while lowering yourself into a push-up. Jump back to plank while you straighten your arms.
4. Low Plank Oblique
Begin in a forearm plank. Bend your right knee and raise it toward your shoulder, engaging your obliques the entire time. Return to starting position. This is one rep. Switch sides until you get to 12.
5. Upright Mountain Climbers
Your legs are running with high knees, while your opposite arm reaches toward the ceiling. Keep your torso erect & abs engaged. One on each side= 1 rep.
6. Ski Down
Begin standing up straight with your feet together. Slightly bend your knees and jump laterally, landing softly with slightly bent knees. Switch directions. Use your arms to propel you, keep your body facing forward, & your feet close together.
7. V Push- Up
Start in a plank and walk your feet in toward your hands until your butt is in the air & your body makes a V. (Ignore her foot in the air in the picture; both feet should be on the floor, raised onto your toes.) Turn your hands in so fingertips are facing each other & lower into a push-up, elbows going out.
8. Ski Abs
Begin in plank position. Keeping your feet together, hop to one side of your body towards your hands while keeping your palms firmly planted on the ground. (Pictured right.) Hop back into plank, then hop to the other side of your body. One side= one rep.
9. 1-2-3 Heisman
Shown in video below
10. Vertical Jump
Pretty straight forward. Start standing with feet about shoulder width apart. Bend knees slightly, use arms to propel you, and jump as high as you can, raising your arms over your head while you're in the air.
11. Triceps Dips
Get into a tabletop position on the floor. Push your hips toward the ceiling, then bend arms and dip down. Return to starting position.
12. In-Out Abs
Start in a plank. Jump in toward hands, keeping feet together. Jump back to plank.
Good luck, have fun, and KILL IT!!!
Good morning & happy Monday, folks! I thought I'd make a quick post about how to start your week on a positive note by giving back. Last night I was browsing active.com for local races, and I came across the Nike Grind charity, which I had somehow never heard of before. As fellow gym rats/fitness junkies, I'm sure you have a pair of shoes or two that have become too funky for even the hottest, sweatiest lawn mowing days. Donating them would be downright cruel, so they probably end up getting tossed & ending up in a landfill, right? Well, no more!
Nike accepts old tennis shoes of any brand, no matter the condition (must not contain any metal), and makes them into a grind that can be used to build tracks, tennis courts, inter-locking gym flooring tiles, playground surfaces, and even new Nike products. For more info on how the process works and how to get involved, check out the website: http://www.nikereuseashoe.com/get-involved/individual-shoe-recycling
Hope everyone has a great week!
Warning: BRUTAL metabolic meltdown coming through!
Sounds like fun, right?!? This is another weekend killer brought to you by Chichi Kix (http://fitvillains.tumblr.com). I have personally tried all the weekend workouts that I post & I have to say, Chichi is one of my biggest role models for sure. And MAN, can homegirl plan a circuit!! GET READY TO SWEAT;)9 exercises. 1000 reps. INTENSE. CRAZY. AMAZING.
How To Do It
MINI-VERSION: if you’re short on time, hit it HARD for 2-3 rounds or set a timer for your desired workout length and see how many rounds you can complete in that time. (2 rounds in 15 min, 3 rounds in 25 min etc).
- Warm up for 5 minutes. Run, jog, squat: mix & match.
- Set a timer/stopwatch. If you have a ‘lap’ function, it’s easier to time yourself per round, but it’s not necessary.
- Complete 4 rounds of the Beast Unleashed circuit. Rest when you need to, but try to keep breaks short. (Ideally, finish one round, rest, then move on). Try to improve your time each round.
- Cool down and stretch.
Beast Unleashed Circuit
Rest 30-60 seconds & repeat.
- 50 High Knee Runs (Right + Left = 1 rep)
- 20 Alternating Froggers
- 20 Side Lunge & Lift (10/side)
- 10 Cobra To Plank
- 50 Lunge Hops
- 20 Sprinter Crunches
- 20 Baby Pistol Squats (10/side)
- 10 Burpees
- 50 Lying Leg Lifts (25/side)
FURTHER EXPLANATION OF EXERCISES & MODIFICATIONS AFTER THE JUMP!!
Knock out your fiber needs with cholesterol-lowering oatmeal! Just one serving of oatmeal (1/2 cup dry) has 2 grams of soluble fiber. According to the Mayo Clinic, 10 grams or more of soluble fiber daily decreases your total and LDL (bad) cholesterol. We’ve got tasty ways to get your day started right by enjoying high-fiber oatmeal. For each bowl, start with 1/2 cup of instant or dry oatmeal. Cook according to package directions, then add our delicious themed toppings.
• Pumpkin Pie Oatmeal
You’ll definitely love the pumpkin flavor in this sweet bowl of oatmeal.
* 2 tablespoons fat-free vanilla yogurt
* 1 tablespoon pumpkin butter
* 1/8 teaspoon pumpkin pie spice
Nutrition: 137 cal., 2 g total fat (1 g sat. fat), 0 mg chol., 44 mg sodium, 27 g carb., 2 g fiber, 4 g pro.
• Cheesy Hash Brown Oatmeal
This recipe is a staff favorite! The oats blend right in with the hash browns for a south-of-the-border taste.
* 1/4 cup cooked hash brown potatoes
* 2 tablespoons shredded Monterey Jack cheese
* 1 tablespoon salsa
Nutrition: 244 cal., 11 g total fat (4 g sat. fat), 13 mg chol., 310 mg sodium, 29 g carb., 3 g fiber, 8 g pro.
• Tropical Coconut Oatmeal
Get whisked away to the tropics with a bet-you-never-tried-it combo of flavors in this oatmeal.
* 1 tablespoon macadamia nuts, chopped
* 2 tablespoons toasted, shredded coconut
* 2 tablespoons dried pineapple
Nutrition: 262 cal., 13 g total fat (6 g sat. fat), 0 mg chol., 54 mg sodium, 34 g carb., 4 g fiber, 5 g pro.
• Hot Cocoa Oatmeal
Think hot cocoa mix only goes a mug? We’ve re-envisioned it as an oatmeal topper.
* 1 tablespoon instant hot cocoa mix
* 2 tablespoons mini marshmallows
Nutrition: 221 cal., 3 g total fat (1 g sat. fat), 0 mg chol., 156 mg sodium, 44 g carb., 3 g fiber, 5 g pro.
• Bacon & Salsa Oatmeal
This oatmeal recipe proves that you can still enjoy bacon on a heart-healthy diet if you eat it in moderation.
* 1 strip chopped, cooked bacon
* 2 tablespoons reduced-fat cheddar cheese
* 2 tablespoons diced tomato
* 1 tablespoon sliced green onion
Nutrition: 172 cal., 8 g total fat (3 g sat. fat), 17 mg chol., 295 mg sodium, 16 g carb., 2 g fiber, 10 g pro.
• Blueberry Nut Oatmeal
No pancakes here! Transition traditional flapjacktoppers into oatmeal flavor-boosters.
* 1/4 cup blueberries
* 1 tablespoon chopped walnuts
* 1 tablespoon maple syrup
Nutrition: 204 cal., 7 g total fat (1 g sat. fat), 0 mg chol., 7 mg sodium, 34 g carb., 3 g fiber, 4 g pro.
• Apple Crisp Oatmeal
Crisp apples, granola, and almonds put bite in your oatmeal bowl.
* 1/2 cup chopped apple
* 2 tablespoons low-fat granola
* 1 tablespoon chopped almonds
* 1/8 teaspoon apple pie spice
Nutrition: 200 cal., 6 g total fat (1 g sat. fat), 0 mg chol., 40 mg sodium, 34 g carb., 5 g fiber, 6 g pro.
• Peanut Butter Cup Oatmeal
A dab of peanut butter and a sprinkle of chocolate chips are all you need to jazz up your oatmeal.
* 1 tablespoon creamy peanut butter
* 1 tablespoon mini chocolate chips
Nutrition: 257 cal., 14 g total fat (5 g sat. fat), 0 mg chol., 78 mg sodium, 27 g carb., 3 g fiber, 8 g pro.
• Turtle Sundae Oatmeal
Pure indulgence, this sweet treat hardly seems like another boring oatmeal breakfast.
* 1/4 cup fat-free whipped dessert topping
* 2 tablespoons pecans
* 1 tablespoon sugar-free caramel dessert topping
Nutrition: 252 cal., 12 g total fat (1 g sat. fat), 0 mg chol., 45 mg sodium, 34 g carb., 3 g fiber, 4 g pro.
• Trail Mix Oatmeal
Bring trail mix to your breakfast table by tossing the grab-and-go bits on your oatmeal.
* 2 tablespoons mix dried fruit bits
* 2 tablespoons dry-roasted mixed nuts
* 1 tablespoon flaxseed
Nutrition: 276 cal., 14 g total fat (2 g sat. fat), 0 mg chol., 18 mg sodium, 33 g carb., 6 g fiber, 8 g pro. Can’t get enough oats? Read on for even morerecipes that use this heart-smart whole grain.