Teriyaki Chicken Bowl

I'm all about quick, easy, and healthy meals.  This one definitely makes the cut!

Marinate chicken in teriyaki sauce for at least one hour.  I use Kikkoman Low Sodium Teriyaki.

Saute marinated chicken in olive oil and a little teriyaki.  Set aside.

Saute mushrooms, red pepper, celery, broccoli, and 2 TBS olive oil in a large pan.  Really, you can use whatever veggies you want!  

Combine chicken, veggies, and teriyaki.

Add mixture to steamed brown rice or quinoa.

So simple!

  Happy and Healthy Eating!

xo

Protein Power

A Few Things You Should Know About Protein

            There seems to be quite a bit of confusion when it comes to protein.  Body builders and dieters think they can’t get enough of it, while others who don’t know of the benefits, aren’t getting enough.  Let’s sum it up with a few facts. 

Protein is a “macronutrient” and is essential to every cell in the body.  Protein is used to build and repair tissues, bones, muscles, cartilage, skin, hair, nails, and blood.  It also helps the body balance water and transport nutrients.  Those who get enough protein in their diet produce more energy and stamina, and  who doesn’t want more energy and stamina right?  Getting adequate amounts of protein keeps our bodies well nourished, and allows them to function and maintain muscle mass.  Protein also aids in blood sugar stabilization.  When we are getting the correct amounts of protein in our diet, we’ll stay satisfied longer and keep our blood sugars in control, no more highs and crashing.      

Protein can be found in beef, chicken, fish, eggs, milk, turkey, cheese, yogurt, peanut butter, cottage cheese, beans, lentils, nuts, soy products, and some grains and vegetables.  Protein should be in every meal and snack.  Women should aim for 15 to 20 grams of protein per meal, and 6 to 12 grams per snack.  Men should try to get 20 to 25 grams per meal and 10 to 20 grams per snack. 

You will notice a difference in your body, your energy, and your blood sugars when you get adequate amounts of protein.  Protein is power!  Get some!

Healthy and Hearty Chicken Quinoa Stew

 This is one is perfect for a cold winter day!  It's packed with veggies, protein and it's delish!

Here is to staying warm in the winter months!

2 T extra virgin olive oil

1 large onion, chopped (we are not onion fans so this was omitted, but I'm sure it adds more flavor)

5 stalks celery, chopped

4 large carrots, peeled and sliced

1 large zucchini, quartered and sliced

64 oz chicken broth ( I only used 48 oz bc I was cooking for two)

15 oz can diced tomatoes

2 sweet potatoes, peeled and cut into 1" pieces

2 cups cooked quinoa

4 medium boneless skinless chicken breasts, cooked, shredded, and seasoned with salt and pepper

2 T dijon mustard

1 T Hot Sauce (optional... Husband loves spicy, me... not so much!)

Heat oil in a large pot over medium heat.  Saute onion, celery, carrots, peppers and zucchini until softened.  This takes about 5 min.  Stir in chicken broth, tomatoes, and potatoes.  Increase heat to high just until broth starts to boil, reduce to medium high and cook potatoes for 10 minutes or until fork tender.  Reduce heat to low and stir in quinoa, chicken, dijon mustard, and hot sauce.  Season with salt, fresh cracked pepper, garlic salt, and fresh parsley (optional).  Simmer until ready to serve.

Eat Healthy, Be Happy

Design Your Workout Schedule

Hello!  I’ve been MIA lately.  Did I mention I coach a high school drill team?  We are in peak competition season and getting ready for the state comp this week!  As you can imagine, life is crazy busy, but I wouldn't have it any other way.  Wish us luck! :)

I’ve had a few questions on designing a workout plan or trying to figure out what kind of workouts to do.  Here are a few guidelines.  Hope they help!

One way to stick to stay fit is to customize a workout plan just for you.  Try new classes, new workouts, new machines, and figure out what you like and don’t like.  Getting your workouts in each day shouldn’t feel like a chore, it should be something you look forward to.  Take the time to sit down and create a concrete schedule that will keep you on track. 

Plan Weekly      To begin, I like to take a look at my weekly calendar.  I’m the type of person that tries to pack as much as I can into one day.  Looking at my work schedule and commitments makes it easier to write in when I will workout.  When I write my workouts in my schedule, they are more likely to happen.   So, take a look at your calendar and decide how many days you are willing to exercise. 

Pick Your Weapon     The next step is to decide what type of exercise you enjoy doing and select which days you will do what.  Every effective workout program needs a combination of weight training and cardio.  You can do whatever you want for each type of training, but make sure to have a balance to promote muscle growth and fat burning, while preventing injury. 

Cardio:  Incorporate 30-60 minutes of cardio into your daily schedule.  Decide which form of cardio you will do each day, example: running, biking, swimming, stair climbing, elliptical, hiking, boxing, any cardio classes etc.

Weight Lifting:  Weight lifting is a usually the workout that gets left out, when it comes to women.  More to come on this one later!  Set aside 30-60 minutes for lifting sessions.  If you haven’t incorporated lifting into your schedule in the past, take it slow, add it to your workouts, and you will see major results.  Begin by performing total body workouts aimed at conditioning every major muscle group.  Balanced development is extremely important.  As you become more experienced, split your workouts to target and concentrate on specific muscle groups.  A rule of thumb when splitting muscle groups would be, upper body one day, lower body the next. 

Just a few quick tips:     If you are person that likes going to classes, grab a schedule from your gym and decide which ones you will attend.  Avoid doing the same workout two consecutive days in a row.  If you like and want to do something similar, change it up to make it different.  For example, if you like to run, run at a steady pace one day and run hills or intervals the next.  Vary intensities from day to day. If you went all out one day, take it down a notch the next. This way, you’ll be ready to go for a more intense workout the next day and you won’t burn out.  Continuously working at a high intensity can lead to overtraining and injury.  Yoga is a great way to revitalize.  Last but not least, remember that muscles need 48-72 hours to repair and grow back leaner and stronger.  Getting 7-8 hours of rest each night is vitally important for your body to recover.    

You've got the tools, now design your workout schedule.  All in all, you just need to be moving!  Get it?  Got it?  GO!

Edamame & Ricotta Grilled Cheese

Edamame & Ricotta Grilled Cheese:

Who said comfort food couldn't be healthy?

 These are healthy, super easy, and delish!    

          Blend about half a cup of shelled edamame and half a cup of low fat ricotta.  It will look like a green paste. :)  Spread the edamame and ricotta mix on a piece of whole wheat bread.  Add tomatoes and one thin slice of provolone cheese.  Husband likes to add turkey for extra protein.  Place the second piece of whole wheat bread on top.  Grill it and enjoy!   

Have a happy & healthy week my friends!

If It's Important, You'll Make Time

          "I don't have time" is the number one reason/excuse people use when it comes to exercise.  Don't get me wrong, I myself have used the excuse before.  Life is crazy, busy, and seems to never slow down.    Anything that is a priority in your life, whether it be relationships, work, family, etc., you will make time for.  Make exercise one of those top priorities in your life.  Think about it this way... would you rather be fat 24 hours a day, or make time and workout one hour a day? :)

Here are 10 quick tips on making time for exercise in your life...  

1. Plan it - put it in your planner, schedule, or just write it down somewhere
2. Put it in your to-do list - it always feels good to check it off!
3. Invest in some workout DVDs
4. Master micro workouts - Mini workouts that can be done at home
5. Ditch your ride - ride a bike or walk instead
6. Rise and Shine! - get up and get it done!
7. Bring the family- turn a family movie night into a family hike
8. Take your workout on the road with you
9. Smart workouts - work harder in a shorter amount of time
10.Be a hot date - get your sweat on!

Schedule those workouts and get them done!
Ready... GO!

Black Bean Quinoa

Black Bean Quinoa

Ingredients:

1c quinoa

1 c cooked black beans

2 small baby zucchini, quartered lengthwise and sliced crosswise

1/2 c zesty hummus dressing (hummus mixed with lemon juice)

4 c mixed greens

1/2 c fresh salsa

1 avocado, pitted and sliced

2 Tbsp chopped cilantro

1 c corn

2 tomato chopped

          In a small saucepan, bring 1 cup water to boil over high heat.  Add quinoa.  Cover, reduce heat and simmer until most of water is absorbed, 10-12 min.  Remove from heat, fluff, cover and let sit 5 more minutes.  Quinoa can also be prepared in a rice cooker.

          In a small saute pan, heat black beans, corn, and zucchini over medium high heat.  Add a splash of water and cook until water is evaporated and zucchini is slightly soft.  Combine hummus and lemon juice to make dressing.  

          Place mixed greens in a medium bowl.  Add quinoa, tomatoes, black bean mixture, and cilantro.  Salsa, avocado, and hummus dressing can be added as toppings.  (I'm not a fan of avocado so I left that one out)  

          

This recipe makes 2-4 servings.  It's super easy and delish!  Husband loved it too!  Quinoa is a power grain packed with protein, so it makes for a complete meal.  

Try it out!  Let me know what you think!

Happy & Healthy Eating My Friends!