Fit Friday

I've been looking into other forms of cardio, because hey, who doesn't want to change it up every now and then.  One form of cardio in particular jumped out at me - zumba. I had tried it many many years ago during my first go round at college. I remember it being energetic, fun, and hard work. 

Here is a link to a youtube video showing a zumba workout

Wisin - Que Viva La Vida by Juan Saturria (Zumba Fitness)

 https://www.youtube.com/watch?v=REufYmbPiiU#action=share 

Wisin - Que Viva La Vida by Juan Saturria (Zumba Fitness) www.youtube.com Wisin - Que Viva La Vida (Zumba Fitness) by Juan Saturria con Saiana Gargiulo e Francesca Bologna.

-Kelli

Topic Thursday

In today's world, we sit. We sit to wait, we sit to listen to lecture, and many of us sit to work.  All this sitting isn't good for us.  

-Kelli

Wellness Wednesday

Ever walk into a room, and you feel anxious? Nervous? Dreading that first encounter you have with someone? I know I do.  I don't like large social settings, where I can't control the environment around me.  I prefer smaller, more intimate settings where I am familiar with most, if not all of the people attending.  Hubby surprising me with a night out nearly makes me shudder. Anxiety plays a role.  It can come in many forms - during school, work, home, etc. There are some coping  techniques to help someone deal with anxiety - no, I'm not a licensed professional so this is not a diagnosis. Some stress relief techniques could include yoga, meditation, going for a walk, imagining a happy place. 

-Kelli

Tasty Tuesday

Breakfast is usually the hardest meal of the day for me to actually eat.  I like to sleep in as long as possible, with as little breakfast prep as possible.  Because you can freeze these breakfast burritos, there's no need to make them each day for breakfast.  Take an afternoon, prep the burritos, throw them in the freeze, and warm them up as needed. That's my kind of breakfast.

 Yield: about 20 burritos

 Prep Time: 20 minutes

 Cook: 40 minutes

mount of burritos this recipe makes will depend on the size of your tortilla.

50 

Ingredients

2 large baking potatoes, peeled and chopped into small chunks
2 teaspoons vegetable oil, divided
1 pound chicken or turkey chorizo or breakfast sausage
1 bell pepper, chopped
1 small onion, chopped
12 large eggs
1/2 cup milk
Kosher salt and freshly ground black pepper
8 ounces shredded Mexican blend cheese
20 flour tortillas, warmed

Directions

Bring a small saucepan of salted water to a boil. Add the potatoes and cook until just tender, about 7 minutes. Drain.

Heat the oil in a large heavy skillet over medium heat. Add the chorizo, pepper, and onion, and cook, breaking the meat up into small pieces, until just cooked through, about 6 to 7 minutes. Add the potato and cook over medium-low heat until the flavors are combined. Remove from heat.

In a medium bowl whisk the eggs together with the milk, 1/4 teaspoon salt, and 1/8 teaspoon pepper. Heat the remaining teaspoon oil in a large nonstick skillet over medium heat. Add the egg mixture and cook, stirring to scramble, until just cooked through. Remove from heat immediately. Do not overcook.

Top each tortilla with the chorizo mixture, eggs, and sprinkle with cheese. Roll up into a burrito and place on a parchment-lined baking sheet. Repeat with all the tortillas. Freeze the burritos until frozen. Remove to a freezer bag and store in the freezer for up to 3 months. To reheat, wrap the burrito in a paper towel and place on a microwave safe plate. Microwave for 2 minutes, or until warmed through.

-Kelli

Monday Motivation

I know it may be tiring, always seeing this motivation stuff for every Monday, but there's a reason. Many people wait until Monday to start something new. Or New Year's. The point is, we like to set a start time for whatever we plan to do. Many exercise plans will begin on a Monday. School years begin on Mondays (ick!).  Make this Monday the day you choose to do something different. Once you make a choice, you can take the chance to change. 

-Kelli

Fit Friday

Cardio VS Weightlifting. The age old question, which is better? The answer, it depends on what your goals are. Aesthetics lean towards weight lifting - to achieve defined muscles, increased support of the body. Cardio strengthens the cardio vascular system, lower blood pressure, etc. 

-Kelli

Topic Thursday

There was a blood drive not too long ago at the school where I work.  Many students wanted to give blood in memory of the student the blood drive was being held for. Many students also got deferred, some for low iron, too young, didn't weigh enough, etc.  I had given some advice on eating more iron-rich foods, but it didn't help, or it was too late to increase iron counts. How do you tell if you're iron deficient? What are the symptoms? How do you get more iron in your diet? Why is iron so important?

-Kelli

Wellness Wednesday

I know most of you probably know the benefits of taking a multivitamin.  But for those who are blissfully unaware, let's hit some key points.  

-Kelli

Tasty Tuesday

Hubby has been obsessed with a grocery store's raspberry oatmeal bars since it has come into existence ( hint: think of a really expensive organic store).  He has bought as many as six or seven at a time so he can have a treat all week. Being the avoider that I am, if I don't have to go to a store to pick up something, I won't (regardless of how much someone may enjoy it).  So I found this recipe for raspberry oatmeal cookies.  No butter, refined sugar, or refined flour here! So, through my reluctance to pick up treats, I have found something even better - taste and nutrition wise- for hubby to enjoy without paying an arm and a leg for them.  

Note from Amy's Healthy Baking blog: Lightly spoon each into the measuring cups, and level with a knife. Do NOT stick the measuring cup into the container and scoop them out. You’ll end up with 1.5 times as much, which will dry out your cookies and leave them crumbly.

No one wants dry and crumbly cookies. Measure correctly. 



Raspberry Oatmeal Cookies 

These are the softest & chewiest oatmeal cookies you’ll ever make, and the fresh raspberries add an irresistible sweetness and subtle tartness. Store any leftovers in an airtight container on the counter for up to a week—if they last that long!

Yields: 15 cookies

·         1 cup (100g) instant oats

·         ¾ cup (90g) whole wheat or gluten-free* flour 

·         1 ½ tsp baking powder

·         ½ tsp ground cinnamon

·         ⅛ tsp salt

·         2 tbsp (28g) coconut oil or unsalted butter, melted

·         1 large egg, room temperature

·         1 tsp vanilla extract

·         ½ cup (120mL) honey

·         6 tbsp (53g) fresh raspberries, diced

1.    In a medium bowl, whisk together the oats, flour, baking powder, cinnamon, and salt. In a separate bowl, whisk together the coconut oil, egg, and vanilla. Stir in the honey until thoroughly incorporated. Add in the flour mixture, stirring just until incorporated. Fold in the raspberries. Chill the dough for at least 30 minutes. (If chilling longer, cover with plastic wrap, ensuring it touches the entire surface of the cookie dough.)

2.    Preheat the oven to 325°F, and line a baking sheet with parchment paper or a Silpat.

3.    Drop the cookie dough into 15 rounded scoops on the baking sheet. (If chilled longer than 1.5 hours, flatten slightly.) Bake at 325°F for 13-15 minutes. Cool on the baking sheet for at least 15 minutes before turning out onto a wire rack.

Notes: It’s incredibly important to measure both the oats and flour correctly, using the spoon-and-level method described in the links above. If scooped from the container using the measuring cup, you’ll end up with 1.5 times as much, which will dry out your cookies and make them crumbly.

For a gluten-free version, use gluten-free instant oats and the following gluten-free flour blend: ½ cup (60g) millet flour, 2 tablespoons (15g) tapioca flour, 2 tablespoons (17g) brown rice flour, and ½ teaspoon xanthan gum.

To make your own instant oats, pulse 1 cup of old-fashioned oats in a food processor 5-8 times.

Melted unsalted butter or melted margarine may be substituted for the coconut oil. Regardless of which is used, be sure that the egg is at room temperature before whisking it in. A cold egg added straight from the fridge would rapidly cool the fat source, resulting in small blobs of semi-solid coconut oil or butter.

If the cookies are still really flimsy after cooling on the baking sheet for 15 minutes and threaten to break apart, let them cool completely on the baking sheet. That won’t let them crisp up too much, and they’ll still stay soft for an entire week!

-Kelli

Motivation Monday

It's the start of another week.  Little bugger snuck right up on me.  Good thing there is plenty of coffee brewing (thank you hubby) and I'm wearing that can do attitude.  Here's a Fun Fact to get your morning started: Mondays are the least rainy days of the week on average.  So there's always that. And, most people do not smile on a Monday until after 11 am. That is a very sad, depressing fact so here is a picture of another (you may think horrible) pun to cheer you up. With that smile, put on those happy pants and figure out what you want to do today.  Make a small ( or large) goal and rock it! You can do whatever you set your mind to. Smiling is a start. 

-Kelli

Fit Friday

Over the course of this week, I had a long heart to heart with myself and realized I need a fitness goal. Without a goal in mind, I tend to be more unmotivated to exercise simply to be fit. Hubby has decided to do another ultra marathon - he did the 50k (30 some miles) Booneville Backroads last year.  This year he wants to do a 50 miler. Yikes! No thank you, too much running for this girl. But, he did get me thinking - I wouldn't mind running another marathon.. Technically I didn't finish the last one, about 4 years ago, due to insanely tight IT bands.  Also, I was listening to the radio today and the dj said age 28 is the optimum year to run a marathon.  I turn 28 in July so perfect timing to start training for a fall marathon. Sometimes fate just throws an idea right in your face. To finish the marathon this year, I want to concentrate on keeping my IT bands mobile, so I don't have to ride the gold cart to the finish. Here are some good IT band stretches to keep you limber. 

-Kelli

Topic Thursday

Because I posted a recipe with quinoa this week, I thought some might need some quinoa clarification - besides I think it's delicious and everyone should eat it.

-Kelli

Wellness Wednesday

Every day after work, I walk for about half an hour with my mom (who is also my coworker).  We walk around the high school chatting about the day, plans for the following day, etc.  I look forward to this interaction, because I love my mother, but also because I love walking. It's good for you and with a friend to walk with you, the time flies! 

-Kelli

Tasty Tuesday

I love me some turkey and quinoa.  Because I'm usually the cook in my house, I often get to choose what we're eating based on what I'd like for the night's meal.  This little number combines both of my favorites, plus avocado (yum!!). I'm not a huge fan of tomatoes, but it helps add flavor to the dish, and I'm trying to successfully adult. Adults like tomatoes, right? 

Ingredients

·         1 tablespoon oil

·         1 onion, diced

·         1 lb ground turkey

·         1 green bell pepper, diced

·         1 red bell pepper, diced

·         4 cloves garlic, minced

·         ½ 7 oz can of pickled jalapeno, diced, optional (adds a bit of heat. Could also use pre diced green chilies, or diced fresh jalapeno)

·         1 tablespoon chili powder

·         2 teaspoons ground cumin

·         1 (14 oz) can corn, drained

·         1 (19 oz) can black beans, drained and rinsed

·         1 (28 oz) can diced tomatoes

·         1 cup quinoa, cooked

·         Optional: diced avocado, shredded cheddar cheese, sour cream, for serving

Instructions

1.        Sauté onion in oil, over medium about 4-5 minutes.

2.        Add turkey, cook until brown, about 5-7 minutes.

3.        Add peppers, jalapenos and garlic, cook about 3 minutes.

4.        Add corn, beans, tomatoes and spices. Add water if needed. Bring to boil, then lower heat and simmer about 25 minutes.

5.        Add quinoa and serve.

6.        Garnish with diced avocado, shredded cheddar cheese and sour cream, if desired.

-Kelli 

Motivation Monday

I'm hitting that slump - the Monday, I don't feel like doing anything, maybe I won't even leave the house or brush my teeth slump.  In order to combat that slump, I think about the necessities that have to get done today, and the things that can wait.  Here are some tips to help prioritize and keep you motivated in whatever endeavor you're doing! 

-Kelli

Fit Friday

I've been focusing on running, so lifting heavy has gone to the way side.  But it' still important to strength train to maximize the muscles to run.  

Here's a link to an article that explains more in depth why strong glutes are a plus when running. 

http://minneapolisrunning.com/why-runners-need-a-strong-butt/ 

Here is a 30 day squat challenge as well.  You don't necessarily need to go heavy on the squats, eventually as the amount increases you won't want to add weight. 

-Kelli

Topic Thursday

Spring is upon us in full force.  How do you know you may have allergies instead of a cold?

-Kelli

Wellness Wednesday

I was at work today during lunch, and I couldn't believe the number of heads down and phones out.  Almost everyone I know has a phone with internet, me included.  In this age, it is important to unplug so to speak, to build real face to face relationships with others. Shelly Turkle has a book (Reclaiming Conversation) about how immersed society is with technology and how it negatively impacts our relationships with others and lowers our empathy. 

-Kelli

Tasty Tuesday

I don't know about you, but I have that one treat that brings me back to my childhood.  No bake cookies. I could eat an entire cookie sheet to myself, and be wired the rest of the week.  I wanted to find a healthier alternative to the super sweet morsels of delight and I think this is it. 

Ingredients

·         • 1 cup natural peanut butter

·         ½ - ¾ cup honey

·         ½ cup coconut oil (or butter if you prefer)

·         2 teaspoons vanilla

·         2¼ cups gluten-free quick oats

·         6 tablespoons cocoa powder

Instructions

1.    Note: You can use regular peanut butter - but of course, that will make your cookies reduced sugar rather than sugar free.

2.    Combine first three ingredients in a sauce pan and warm gently on stove top. If you’re using raw honey, you’ll want to be careful to warm it only until the coconut oil melts and the peanut butter softens. No reason to heat the life out of your honey!

3.    Next, add in the vanilla, oatmeal, and cocoa, and stir well.

4.    Drop by the spoonful onto a saran lined plate and let cool. Store in an airtight container in the refrigerator - if they last that long.

5.    Enjoy!

-Kelli

Motivation Monday

It's sometimes easy to forget that once upon a time you couldn't read or write or even walk.  The same goes for new experiences or hobbies.  That super buff guy at the gym at one point in his life had no bulges.  The super fast runner who always passes you in the 5k, she has probably ran for years.  In order to become good at something, you have to start at the beginning.  As you get more practice and become better, someone will think to themselves that you too, are an expert.  You can do this!