Food Friday-Zucchini Noodle Pesto

Food Friday

Green Friday with Zucchini Noodle Pesto

I have been loving all the fun recipes on the Vega Clean Plant Based Nutrition website. Not only am I a huge fan and Ambassador of their plant based proteins and Sports Nutrition products but they offer a huge resource and collection of recipes.  You can view their recipe collections here.

I found this late into my recent 21 Day Purification. This is a great dish with huge flavor and adds so much use for my fridge that has been overstocked with Zucchini. 

First off, I used our Spiral Vegetable and Fruit Slicer I got here on Amazon. We use this kitchen tool more than I thought and my girls just love making just about anything with it these days.  More on that in a later post.  

If you don't have one of these in your kitchen you can julienne them or use a mandolin as well.  They all work great. 

Ingredients:

Pesto
1 cup pine nuts
1 cup basil
2 cloves garlic
2 tbsp. fresh lemon juice
1 tbsp. + 1 tsp. VEGA Antioxidant Omega blend oil ( I ended up using some olive oil for this as I didn't have my Vega oil blend on hand)
2 tbsp. water

Noodles
4 zucchini, washed
2 tomatoes, chopped
6 basil leaves, julienned

The How To: 

1. To make pesto, combine the pine nuts, basil, garlic cloves, lemon juice, omega blend oil and water in a high-powered blender or food processor.
2. Pulse until you get the texture you prefer. You can make the pesto as smooth or chunky as you like.
3. Peel the outer layer of the Zucchini. Using a Julianne peeler or spiralizer, shred the zucchini.
4. Place noodles into a large bowl. Add the pesto and toss to combine.
5. Top with chopped tomatoes and basil leaves. 

Let me know what you think! 

Get Fit. Live Fit. Be Fit and Eat well!

Food Friday!

Food Friday

Vegan Cauliflower and Lentil Coconut Curry

This is a great recipe for all those starting the 21 day Purification this week.  The addition of all the great spices was what I really needed to add some variety into my week and warm up bones.  This dish will serve 3-4.  You can also add in some additional greens by adding fresh spinach as well as add in some additional spice.  Both my girls loved this so I would also venture to say it is a kid friendly dish. You could also add some brown rice to their plates which I did since they love it.

Thank you to Veganela for this awesome recipe that was posted on her blog a while back.

Cauliflower, Lentil and Coconut Curry

The Ingredients:

• 2 tbsp vegetable oil
• 1 onion, finely chopped
• 1 garlic clove, minced
• 2.5 cm piece fresh ginger, peeled and grated
• 2 tsp ground coriander
• 2 tsp ground cumin
• ½ tsp ground turmeric
• ⅓ cup dry red lentils
• 250 ml vegetable broth, hot
• 1 head cauliflower, cut into small florets
• 1 large carrot, peeled and diced
• 400 ml can coconut milk
• ¾ cup frozen green beans or peas, thawed and drained
• large handful of spinach (optional)
• 2 tbsp chopped fresh cilantro (fresh coriander) leaves (plus more for garnish)
• 1 tbsp lemon juice
• salt and freshly ground black pepper

Instructions

1. In a large saucepan, heat 1½ tbsp of the oil and gently cook the onion for 10 minutes, stirring frequently, until soft and translucent. Add the garlic, ginger, coriander, cumin and turmeric and cook for 2 minutes.
2. Stir in the lentils. Pour in the broth, bring to the boil, then reduce the heat, cover and leave to gently simmer for 10 minutes.
3. Meanwhile, heat the remaining oil in a frying pan and fry the cauliflower for 2–3 minutes until lightly browned. Add to the lentil mixture with the carrot and coconut milk.
4. Bring the curry to a gentle simmer and cook for a further 10 minutes, or until the vegetables are tender. Stir in the beans/peas (and spinach, if using) and cook for 3–4 minutes.
5. Stir in 2 tbsp of cilantro and the lemon juice, then season to taste with salt and freshly ground black pepper. Spoon onto a warmed serving dish or into four warmed serving dishes and garnish with additional cilantro.

I would love to hear what you think.  This is a very simple dish and we had some leftovers that made a great lunchtime meal for both my husband and I.

Get Fit. Live Fit. Be Fit and Eat Well. 

Workout Wednesday

Workout Wednesday

Simple and Strong. 

I am taking one of my favorite exercises today and giving you tons of variety mixed in with some cardio intervals and you will have yourself a little 20-30 minute blast of total body work. 

The Mountain Climber

Looking at the picture above and the position of the person climbing up, let's take a look at the basic mountain climber, its position and what you should be feeling first. 

How to start: 

Assume a push-up position with your arms straight and your body in a straight line from your head to your ankles. 

Without changing the posture of your lower back (it should be arched), raise your right knee toward your chest.

Pause, return to the starting position and repeat with your left leg. 

What are you feeling? 

A tight core, strong arms

triceps are tight, joints are not hyper-extended

back is not swaying

calves are feeling a stretch

neck is in neutral spine. 

There are plenty of ways to mess up this one basic exercise so check in to make sure you are on track with the above and let's get moving!

Mountain Climber Workout

(our climb to the top: workout))

Make sure you are nice and warm. 5-7 minutes of prep movement is key. 

Round 1:

30 seconds of Mountain climbers

10 seconds of rest 

Use the count of 1 hold-2-3-4-and then back as your guide for this round. 

Repeat the above 5 times.

Stand up and jump rope for 1 minute. Tight arms and core. 

Round 2: 

Reptile knee Mountain Climbers for 30 seconds, rest 10 seconds

Your knee will be going to the elbow vs. the center line. Alternate sides

Use the 1:1 count for this round. 1 up, 1 back and switch. 

Repeat 5 times. 

Jump rope or high knees for 1 minute

Round 3: 

Cross the mountain climbers-30 seconds, rest 10 seconds

Opposite knee to opposite elbow. 

(right knee, left elbow/left knee, right elbow) 

Use the 1:4 count from round 1.

Repeat 5 times. 

1 min of jump rope, high knees or jogging in place. 

Round 4:

Mountain pulses for 30 seconds, rest 10 seconds

Right knee hold with a pulse. 

2 pulses center, 2 pulses to reptile return to plank and switch. 

alternate sides

Repeat 5 times. 

1 minute of jumping jacks

Round 5:

Bosu Mountain Climbers  

(place your hands on the black side, blue side down)

You can also do this on a foam roller if you don't have a bosu. 

Basic mountain climbers

30 seconds on, 10 seconds off

1 minute: finish this off with your choice of jog, high knees, jacks or rope. 

If you have a TRX at home and want to take it up a notch you can perform this with a little more work load using a tight core and TRX. 

There you have it!  

Have fun and let me know what you think. 

Get out and Move and remember, do it with purpose!

 

Food Friday!

Food Friday! 

Winter Salads to help keep you fueled and fresh this winter!

This yummy recipe came from my go to Sport Nutrition company, Vega Nutrition! Thanks Vega for all the support and for providing such a great community of recipes and articles to help us reach our goals. 

Vega Nutrition is a plant based protein that I use daily to help me add an additional source of protein to my daily intake.  If you want to learn more e-mail me or visit their website at www.vegasport.com


You can find more amazing recipes online at:
Vega Recipe Center

Courtesy of Vega Recipe Center

Squash, Pomegranate, & Kale Salad

Salad Ingredients:

• 1 butternut squash – peeled and sliced into bite-sized pieces
• 1 tsp. poppy seeds
• 2 tsp. extra virgin olive oil
• Seeds of one pomegranate
• 1 head of kale – washed and torn into bite-sized pieces ½ red onion – sliced
• 
  

Dressing Ingredients:

• ¼ cup maple syrup
• ½ cup rice wine vinegar
• Juice of one orange
• ½ cup Vega Antioxidant Omega Oil

Preparation

1. Preheat oven to 375 °F
2. Coat sliced squash with olive oil and poppy seeds, bake for 30 minutes or until soft. Allow to cool to room temperature
3. Combine kale, cooled squash, pomegranate seeds, and red onion in a large salad bowl.
4. Wisk together maple syrup, rice wine vinegar, orange juice, and Vega Antioxidant Omega Oil.
5. Dress salad immediately before serving.

Fuel the machine....Get out and MOVE!

Workout Wednesday

Workout Wednesday

Why do we do it??

Have you ever asked yourself the question...."Why do I workout out?"  Perhaps it is to loose a few pounds, because someone told you to, or perhaps you are training for a specific sports event, OR you are like me and just love the way you feel when you are both working out and when you are done. 

Rather than posting a workout for your body today, I wanted to post a workout for your mind, body and soul today. It is more of an exercise to help you remain focused on why it is you choose to work out.  

Question: 

Name 5 reasons why you work out??  

1-2-3-GO!

My answers in case you all were wondering:)

1. Health

2. To be a positive role-model to my girls and those around me

3. because I LOVE it

4. to keep my body active and do the things I love

5. To feel better both physically and mentally. 

Since 2014 started 15 short days ago, I have been teaching my classes and I often look around at my athletes and wonder why it is they come to class everyday. For some I know and for some I don't.  We talk goals in our classes but often times we forget why it is we are there.  

One of the most important things I notice in my classes is the camaraderie that people have with one another.  Having a group to workout with often times will motivate you, hold you accountable and just make it fun.  The athletes, we are fortunate to have in class, are all amazing in their own ways and bring so much energy and talent to class. 

We as coaches want nothing more than to see you succeed, reach your goal and help you reach farther.  It is hard to often just stand on the sidelines and run a class without truly being reminded of our love and passion to help each and every one of you. 

So if you catch me being a little harder on you, or hearing me ask you why like my 3.5 year old often does, it is because I care.  

Thank you for trusting me with your mind, body and soul and thank you for trusting me with your goals.  I always encourage people who are looking for change from class to take a break and come back. It not only will give you a sense of accomplishment to hopefully go out and workout on your own while hopefully using the tools we have given you in class, but also to come back and be reminded that a fit family is a fun and healthy one. 

So ask yourself next time before your workout the same question from above. 

Why are you working out today? 

It might just give you a little more focus, determination and motivation to give it your best.  Do this everyday for a week and write it down. I would love to hear what you find out and how you feel after each workout.  

Get out and Move

but today.....do it with a little more purpose!

Food Friday

Food Friday

It tastes as good as it looks or should I say it looks as good as it tastes. This dish is not only colorful and gorgeous to the eye but to the taste buds as well.

This Food Friday recipe I found on the Splits59 blog "The Burn". I not only love their workout clothes but I am always finding amazing recipes on their blog as well.  This was one of them and is too good to pass up. 

Seared chicken breast with roasted red pepper and mustard vinaigrette on a bed of Palestinian cous cous, swiss chard, and butternut squash. 

Mustard Dressing: whole grain mustard, roasted bell peppers, lemon juice, olive oil, salt, pepper, and marjoram. 

Cous cous: shallot, garlic, chili flake, olive oil, thyme, white wine, and chicken stock"  

I seared the chicken and tofu in veggie broth with a little bit of spice.   I cooked the Cous Cous in the above and then added the chicken (tofu for me) on the bed of steamed swiss chard, baked butter nut squash (thanks Whole Foods and Trader Joes for having pre cut butternut squash) and Cous Cous was amazing with the above seasonings.  You could also use Quinoa as this was another alternative we tried in addition. 

The Dressing is amazing and is also super easy.  I always find my Magic Bullet the best tool to make my salad dressings. It is quick and easy to clean.  Drizzle on top of all the ingredients and top with a little roasted red peppers and viola!  This was amazing!  

 Thank you Alia Zane for this created and The Splits59 blog "The Burn" for posting this.  Check out this blog. Not only does it have a crazy cool name but it is full of amazing posts. 

Go over and read their definition of what the burn is. It is guaranteed to inspire!

P.S. If you are looking for some stellar workout clothes these by far are my favorite plus aside from their hip styles and colors I love that their pieces are made in the USA.  Check them out, they are having up to 70% off of some of my favorite styles right now. Too good not to look:)   www.splits59.com

 

Workout Wednesday....where have you been?

Workout Wednesday

Rev That Engine People!

I have been getting e-mails and requests as to where are my "Workout Wednesday" posts!  First off, I am flattered that I have fans that are wanting more and second, I apologize for the delay as the holidays took over my blog but not my workouts.  Here is one of my favorites from December and something my classes can look forward to this week:) 

Metabolic Workout

What you need:  3-5lb dumbbells, water and a towel because you are going to sweat:) 

5 exercises

1 minute each

10 seconds of rest in between each exercise

Set One

push ups

over dumbbell tricep extension (alternate standing single leg)

push ups

bicep curls (alternating standing single leg)

bicycle crunches

Intermission

This is to be done immediately after Set One. You have 2-3 rounds.

This is the run, sprint and move phase:)

On a soccer field, track, park or indoor gym. 

Bear Crawl Half Field or Bear Crawl 20 crawls.

Ready-Set-Go tap backs on the right foot. (30 seconds or 30 reps)

(your right knee should be at a 90 degree bend and your left leg tapping back and front quickly but in control)

Read Set Sprint 100 yards-GO! GO! GO !

Run it back to your start and repeat the above 2-3 times. 

Set Two

Low Riding Jump squats or tap squats side to side 

Plank hold 30 seconds to Plank jack out (feet jump to jack and back to plank)

Isometric lunge (right leg back) bending at knee adding db lateral raise

Switch jump lunges

Isometric lunge (left leg back) adding in db lateral raise

Switch jump lunges. 

Intermission

Indian Runs with your friends around the track (400)

OR

4-5x 30second "pick-ups" 

(pick up = run moderate and then faster paced or sprint for 30 seconds 4-5x)

High knees down the field, park or gym and then sprint back. This is a super sprint so make it fast!

Repeat 2-3 x

You should feel pretty good but pretty worked at this point.  Once your heart rate and breath is back in control walk it out and move into some active stretches. 

Drink, drink, drink...the h20 and re-fuel.  Get ready for the second half of this workout next Wednesday!

Get up and Move!!