Time Crunch Home Workout

As you all know by now, I am a huge advocate of weight training. Having tried so many other forms of exercise including pilates, yoga, kickboxing, step classes, (the list goes on)… the only thing that changed my body dramatically in the shortest amount of time was picking up challenging weights. Not that I am knocking the aforementioned forms of exercise! Anything that gets people up and moving is great in my opinion. =)

Realistically though, it can be difficult to get to the gym sometimes… Extreme weather, kids at home with no babysitter, a full-time job and full-time schoolwork. Sometimes we just can’t get to a gym. In those situations, don’t let that be an excuse not to get a workout in. A one-hour workout is only 4% of your day! If you don’t readily have time, make it! Even fitness models and competitors with all of those roadblocks I mentioned before still make time for eating well and working out (and no, they do not all have trainers, personal chefs or full-time nannies)! We all have the same 24 hours in a day to get done what needs to be done. Make your health and fitness a priority, not an option! You owe it to yourself and your family to be healthy and strong!

If you can’t make it to the gym, give this home-workout a try! Pin to Pinterest to share with friends! =)

Time crunch workout

If you do not know how to do a particular exercise, refer to this website for explanations and examples: (http://www.bodybuilding.com/exercises/)

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SHAVED BRUSSELS SPROUTS AND POMEGRANATE SALAD WITH LEMON BALSAMIC VINAIGRETTE

 

brussels-sprouts-pomegranate-salad(h1).jpgWe love Brussels sprouts in our household and apparently so do many of the readers of this little food blog since my Roasted Brussels Sprouts with Balsamic-Maple Vinaigrette gets crazy popular this time of the year!

My other recipe using Brussels sprouts and butternut squash is proving to be a hit this season as well. It’s probably because Brussels sprouts are in season; they’re abundant near the end of September thru to February.

Tip #1: Does size matter? (aka how do you choose Brussels sprouts?)

Well, it depends. For all Brussels sprouts, it is best to pick the ones that are bright green, compact in appearance, and firm when you squeeze them. My preference is to pick the smaller sprouts since they tend to be sweeter and more flavourful while the larger ones are more cabbage-y and bitter in flavour.

Tip #2: How do you shave (thinly slice) Brussels sprouts? I’ve got three ways to prepare these little green vegetables.

For all methods, it’s important to rinse the veggies, cut off the dry stem of each sprout and remove the bruised, loose leaves before slicing them up.

  • Hardest: Use a sharp knife. This one requires the most amount of care and time. Slice each Brussels sprouts in half before finely slicing up the sprouts. Using a knife may not create the fine texture that can be created using the other methods.
  • Medium: Use a mandoline. Using a mandoline creates a nice uniform cut and is faster than a knife (unless you’ve got the skills!). Watch out for your fingers though as the blades on the mandoline are sharp.
  • Easiest: Use a food processor. This is what I used. It’s by far the fastest and easiest method. Plus your fingers are safe. Using the slice attachment, simply whiz the Brussels sprouts through the machine and you’ve got shaved/shredded Brussels sprouts in a couple minutes.

What else is in this salad?

Delicious, seasonal pomegranate arils (seeds) and sliced Gala apples. Not only does it add a nice fresh, sweetness to the salad, but a lovely red colour that contrasts with the green of the sprouts for those holiday colours! In addition, it adds a nice crunch to the salad as well.

Speaking of crunchiness, there are sliced almonds, which also adds a nice nutty flavour. Slivered almonds would be great in this salad too or other nuts such as pine nuts or toasted pumpkin seeds would be wonderful. A finely diced shallot gives the salad a nice onion/garlic flavour that’s mild and sweet, but with a little bite.

Since I put cheese in everything that I can, this salad uses a creamy, soft goat cheese. I like to crumble the soft cheese into the salad and mix it well with the other ingredients as the mild saltiness and flavour of the goat cheese goes well with everything in the salad.

Finally, a basic lemon-balsamic dressing is used to give the salad a bright citrus flavour that compliments the other ingredients.

SHAVED BRUSSELS SPROUTS AND POMEGRANATE SALAD WITH LEMON BALSAMIC VINAIGRETTE

Active Time: 15 minutes

Total Time: 15 minutes

Servings: 6-8 as a side dish

Calories per Serving: 317

INGREDIENTS

For the salad:

  • 1 lb (6 cups) Brussels sprouts, ends trimmed, bruised outer leaves removed, and thinly sliced (*see first Note)
  • 2 apples (2 ½ cups), thinly sliced
  • 1½ cup pomegranate arils
  • 5 oz. soft goat cheese, crumbled
  • ¾ cup sliced almonds
  • 1 (⅓ cup) shallot, finely diced

For the vinaigrette:

  • ½ cup extra virgin olive oil
  • ¼ fresh lemon juice
  • 2 tbsp balsamic vinegar
  • 1 garlic clove, minced
  • Salt and pepper, to taste

INSTRUCTIONS

  1. In a small bowl, whisk together the vinaigrette ingredients until well combined. Taste and adjust the dressing to your preference. Set aside.
  2. In the large bowl, assemble the salad by combining all the salad ingredients together. Drizzle the desired amount of vinaigrette on top and toss to combine. Serve immediately.

NOTES

  • I used a food processor with slicing disc to quickly slice the brussels sprouts. You can also use a mandoline or a sharp knife to make shaved Brussels sprouts, but it will take a little longer.
  • I used Gala apples in this recipe. Substitute with any apple of your choice if you like.
  • If you are planning to have leftovers, keep the salad separate from the vinaigrette and cover both in the refrigerator for up to 2 days. Re-whisk the vinaigrette and drizzle just before serving.
  • Store remaining dressing in an airtight container in the refrigerator for up to one week.
  • Nutritional calories represent one serving with eight servings total.
  • Nutritional values are estimated based on the ingredients used by the author; your ingredients may differ

Recipe Credit Yay for Food!

Southwest Chicken Detox Soup

 

southwest-chicken-detox-soup-15To make this Southwest Chicken Detox Soup, I used Old El Paso Green Chiles to give the broth a smoky undertone, then loaded it with:

  • Skinless chicken breasts for lean protein.
  • Cabbage, broccoli, avocado, garlic and turmeric… All detoxifying ingredients that help your body release toxins.
  • Ground cumin and crushed red pepper for additional southwest essence.

The combination of the Old El Paso green chiles and the spices, enhances the natural flavor of the chicken and veggies for a bold tantalizing flavor.

Plus, the release of toxins helps your body work more efficiently meaning: purging water retention, a metabolic boost, more energy, and better sleep.

You’ll be amazed at how good you feel after eating Southwest Chicken Detox Soup for several days.

To learn the specifics of the detox soup cleanse, visit our original recipe post. To learn more about Old El Paso ingredients that will make your healthy dishes exciting, visit OldElPaso.com.

Southwest Chicken Detox Soup Recipe – A fabulous healthy low-fat, low-carb, gluten-free soup, with tons of flavor! This cleansing soup packs a punch.

Ingredients:

  • 1 1/2 boneless skinless chicken breasts
  • 1 large onion, peeled and chopped
  • 4 garlic cloves, minced
  • 1 tablespoon olive oil
  • 3 – 4.5 ounce cans Old El Paso Chopped Green Chiles
  • 14.5 ounce can “fire roasted” crushed tomatoes
  • 3 quarts chicken stock
  • 1 tablespoon ground cumin
  • 1 teaspoon crushed red pepper
  • 1/2 teaspoons turmeric
  • 2 1/2 cups sliced carrots
  • 4 cups chopped cabbage
  • 3 cups small broccoli florets
  • 2 avocados, peeled and diced
  • Salt and pepper

Directions:

  1. Set a large sauce pot over medium heat. Add the olive oil, chopped onions, and garlic. Sauté  for 5-6 minutes to soften. Then add the chicken breasts, Old El Paso Chopped Green Chiles, crushed tomatoes, chicken broth, all spices, carrots, and 1 1/2 teaspoons sea salt.
  2. Bring to a boil, lower the heat, and simmer for 20+ minutes, until the chicken breasts are cooked through. Then remove the chicken with tongs and set them on a cutting board to cool.
  3. Add the chopped cabbage and broccoli to the pot. Continue to simmer to soften the broccoli. Meanwhile, shred the chicken breasts with two forks, and stir it back into the soup. Once the broccoli is tender, taste, then salt and pepper as needed. Serve warm with a generous amount of diced avocado on top!

NOTE: If the soup base boils down too much, add 2-3 cups of water to the broth. Then taste for seasoning.

NUTRITION INFORMATION

Yield: 8-12 bowls, Serving Size: 12

  • Amount Per Serving:
  • Calories: 187 Calories
  • Total Fat: 9.2g
  • Saturated Fat: 1.7g
  • Cholesterol: 27mg
  • Sodium: 1093mg
  • Carbohydrates: 13.9g
  • Fiber: 6g
  • Sugar: 4.9g
  • Protein: 13.6g

Recipe found at A Spicy Perspective

Creamy Chicken Tortellini Soup

Found this delish recipe the other month and I just had to share it! So creamy and hearty it is definitely a family favorite!

creamy-chicken-tortellini-soup-5

Creamy Chicken Tortellini Soup

YIELD: 6 servings

PREP TIME:10 minutes

COOK TIME:32 minutes

Light and Creamy Chicken Tortellini Soup Recipe. A cozy blend of chicken, vegetables, spice, cheese, and tortellini in a thin creamy broth. Lightened-up!

Ingredients:

  • 1 tablespoon DeLallo Extra Virign Olive Oil
  • 1 large sweet onion, peeled and chopped
  • 1 red bell pepper, seeded and chopped
  • 2 cups sliced carrots
  • 4 garlic cloves, minced
  • 1 1/4 pounds boneless skinless chicken breast (2 large breasts)
  • 9 cups chicken broth
  • 8.8 ounce package DeLallo Three Cheese Tortellini
  • 1/4 – 1/3 cup heavy cream
  • 2 tablespoons packed frozen spinach (1/2 cup fresh baby spinach leaves)
  • 2 tablespoons fresh chopped parsley
  • 1 1/2 teaspoons dried thyme leaves (1 tablespoon fresh thyme leaves)
  • 1/2 teaspoon crushed red pepper
  • Salt and pepper

Directions:

  1. Place a large sauce pot over medium heat. Add the olive oil and chopped onions. Saute for 3 minutes to soften. Then add the chopped bell pepper, carrots, and garlic. Saute another 3 minutes.
  2. Add whole chicken breasts, chicken broth, dried thyme, crushed red pepper, 1 teaspoon salt, and 1/4 teaspoon ground black pepper to the pot. Bring to a simmer. Lower the heat a little and simmer 15 minutes, until the chicken in cooked through. Remove the chicken and place on a cutting board.
  3. Turn the heat back to medium. With the broth still simmering, stir in the DeLallo Three Cheese Tortellini. Stir well so it doesn’t stick together. Then chop or shred the chicken and place back in the soup.
  4. Once the tortellini is cooked through, about 10-14 minutes, turn off the heat. Stir in 1/4 cup heavy cream, spinach, and parsley. Add a little more cream if desired. Taste, then salt and pepper as needed.

NUTRITION INFORMATION

Yield: 6 servings, Serving Size: 6

  • Amount Per Serving:
  • Calories: 437 Calories
  • Total Fat: 16.2g
  • Saturated Fat: 5.4g
  • Cholesterol: 107mg
  • Sodium: 1642mg
  • Carbohydrates: 29.7g
  • Fiber: 3.3g
  • Sugar: 6.6g
  • Protein: 41.7g

All images and text ©Sommer Collier for A Spicy Perspective

Southwestern Chicken Salad with Creamy Cilantro Dressing

South-Western-Chicken-Salad-with-Cilantro-dressing-4-of-14

Prep time: 10 mins
Cook time: 12 mins
Total time: 22 mins

Ingredients

  • For the chicken:
  • 2 medium chicken breasts
  • 1 tablespoon taco seasoning
  • ½ teaspoon cumin
  • ¼ teaspoon salt
  • Juice of ½ lime (reserve other half for dressing)
  • 1 tablespoon olive oil
  • For the Salad:
  • 2 cups romaine lettuce, chopped
  • 1 ripe avocado, sliced
  • 1 medium tomato diced
  • ½ cup black beans, rinsed
  • ½ cup corn, rinsed
  • ¼ cup cilantro for topping
  • Creamy Cilantro Dressing:
  • ½ cup sour-cream (or Greek yogurt)
  • ¼ cup packed cilantro with stems
  • juice of ½ lime
  • ¼ teaspoon salt

Instructions

  1. In a medium ziplock bag, place the chicken breasts, taco seasoning, cumin, salt, lime juice and olive oil. Shake until fully combine and chicken is coated. Allow to marinate for 10 minutes or up to 2 days in advance.
  2. To cook chicken: heat a heavy skillet to medium/high heat (Be sure the skillet is very hot before adding chicken). Add 1 teaspoon oil of choice to skillet. Place the chicken on skillet and cook for 4-5 minutes on each side. Allow to rest in pan for at least 5 minutes before cutting.
  3. To make the dressing: Place the sour-cream (or greek yogurt), cilantro, lime juice, and salt in a blender or food processor. Pulse for a few seconds or just until the cilantro is fully chopped.
  4. To Assemble: Place the chopped romaine lettuce on the bottom of a salad plate. Top with avocado, chopped tomatoes, black beans, corn, cilantro, and sliced chicken. Top with cold creamy cilantro dressing just before serving. Enjoy!

Recipe Courtesy of : GimmeDelicious

Honey Glazed Chicken Kabobs!

A simple marinade transforms ordinary boneless, skinless chicken into these splendid Honey Glazed Chicken Kabobs! Hello, barbecue season!!

Honey-Glazed-Chicken-Kabobs-11

Marinating Chicken

Marinating chicken infuses flavor deep into the meat along with tenderizing. Beware, when marinating shrimp or chicken, as you can over-marinate, making your protein mushy. Six hours or even overnight should be fine for these kabobs. Feel free to shake up what you skewer in addition to the chicken. The hubby would prefer no pineapple, but I was happy to eat his share!

Honey Glazed Chicken Kabobs
Prep time
30 mins
Cook time
15 mins
Total time
45 mins
An easy, flavorful recipe for grilled chicken kabobs! Adapted from All-Recipes.
Author: Liz
Recipe type: Entree, Chicken
Cuisine: American
Serves: 6-8 servings
Ingredients
  • ¼ cup vegetable oil
  • ⅓ cup honey
  • ⅓ cup soy sauce
  • ¼ teaspoon freshly ground black pepper
  • 6 skinless, boneless chicken breasts, cut into 1½ inch pieces cubes
  • 2 cloves garlic, minced
  • 6 skinless, boneless chicken breasts, cut into 1½ inch pieces cubes (about 2½ pounds)
  • 1 yellow onion, cut into 1½-inch pieces
  • 2 red bell peppers, cut into 1½ inch pieces
  • 1 half pineapple, cored, peeled and cut into 1½-inch chunks

Instructions

  1. In a large liquid measuring cup, whisk together oil, honey, soy sauce, pepper, and garlic. Place the chicken into a gallon ziplock bag and add the marinade. Place in the refrigerator for 4-6 hours, flipping the bag at least once.
  2. When ready to grill, thread the marinated chicken, onions, peppers, and pineapple onto skewers (if using wooden skewers, soak in water for 30 minutes before using so they won’t burn).
  3. Grill until chicken is just cooked though. Serve hot.

Greek Tortellini Salad

Being a Greek soul sista I love playing with my favorite ingredients that are of course tomatoes, olives, feta! I make a pasta salad at least once a week at home and decided to twist it up with this recipe I found at Slow Roasted Italian.

I love mine loaded with crunchy veggies; peppers, red onion and cucumbers added to the tomatoes, Kalamata olives and loads of Feta cheese makes this a fabulous salad that I could eat every day!  But add the salad dressing and I am over the moon, red wine vinegar and olive oil combined with spices and a bit of sugar.

The tortellini add an unexpected element to this salad.  The pasta adds texture and flavor.  To be honest, I don’t think I will ever make Greek salad without tortellini pasta again.

Greek Tortellini Salad 
SERVES 8  |  ACTIVE TIME 15 Min  |  TOTAL TIME 15 Minutes

1 orange bell pepper, cut into bite-size pieces
1 yellow bell pepper, cut into bite-size pieces
½ red onion, thinly sliced
1 English cucumber, cut into spears and then quartered
16 ounces cherry tomatoes, halved
½ cup sliced Kalamata olives, divided
4 ounces feta cheese, crumbled
½ (19 ounce) package tortellini

Greek Salad Dressing
¼ cup extra virgin olive oil
¼ cup red wine vinegar
½ teaspoon dried oregano
½ teaspoon black pepper
1 teaspoon granulated sugar

Bring a large pot of water Cook tortellini according to directions on the package (do not add salt to the water).  Drain and set aside once cooked.

Chop vegetables and set aside.  Mince 1 tablespoon Kalamata olives for the dressing, set aside.  Combine remaining salad ingredients in a large bowl.  Set aside.

In a pint size mason jar add salad dressing ingredients and minced olives.  Be sure to crush oregano with your fingers as you are adding it (to release the flavor). Shake mason jar until dressing is combined.  Pour dressing over salad and gently toss with salad tongs until well coated.

Serve and enjoy.

Greek-Tortellini-Salad-2014FB-wide2

Cilantro Lime Shrimp Avocado Salad Recipe

Prep time 10 mins
Total time 10 mins
Cilantro Lime Shrimp Avocado Salad Recipe – This Cilantro Lime Shrimp Avocado Salad recipe has all the flavors of summer in every delicious bite! So quick and easy to toss together and perfect for a lunch or a light supper!
Serves: 4
Ingredients
  • 1 large or 2 medium head(s) fresh romaine lettuce, chopped
  • 2 pounds boiled or steamed shrimp, peeled and deveined
  • 2 avocados, cut into large pieces
  • 2 cups sliced grape tomatoes
  • 2 tablespoons diced red onion
  • For the Cilantro Lime Vinaigrette Dressing
  • ¼ cup extra virgin olive oil
  • ¼ cup lime juice
  • 1 clove garlic, minced or ½ teaspoon garlic powder
  • 1 tablespoon chopped fresh cilantro + more if desired
  • 1 teaspoon Dijon mustard
  • salt and pepper, to taste
Instructions
  1. Add chopped romaine lettuce to a large bowl. Top with shrimp, avocado, tomatoes and red onion.
  2. Whisk together olive oil, lime juice, garlic, cilantro, Dijon mustard and salt and pepper. Pour the dressing over the salad and toss to evenly distribute the dressing and serve.

Recipe Courtesy of : Add a Pinchcilantro-lime-shrimp-avocado-salad-recipe_DSC0236

Protein Whoopie Pies

I think I am hooked on baking protein into sweet treats ! They are SO quick and SO easy and taste SO great! I found this recipe at http://fun-squared.com/ and added a protein twist to it.

I love anything that is simple and have a thing for sprinkles, I just think they make life FUN!

FUNFETTI SANDWICH COOKIES RECIPE:

Ingredients:

  • 5 scoops vanilla protein powder
  • 1 tsp of baking powder
  • 1/2 C butter (softened)
  • 1 egg
  • 1/2 container of sprinkles
  • Frosting (store bought or homemade) with food coloring to color

Instructions:

Preheat your oven to 350 degrees.

Combine the protein powder, butter, baking powder and egg and mix till smooth.

Now pour in a bunch of sprinkles. I used about 1/3-1/2 of my little bottle of them. But really, just do what works for you. You’ll want quite a few to make it fun.

Mix those in and then make cookie dough balls that are about 1 inch big.

Press them down slightly to begin the flattening process for them.

Bake for about 8-10 minutes.

Allow them to cool.

Grab your frosting (you can make your own or get store bought) and add some bright colors!

FunfettiWhoopiePies

Chocolate Mint Protein Shake

The company I am partnered with re-launched this flavor, due to its insane popularity! Did you miss out on the last seasonal run of chocolate mint shakes? Have no fear!

This is by far my FAVORITE shake of all time! I have already ran out of my first canister so glad I got several stocked up!

these shakes are a nutritious, balanced meal replacement clinically tested to promote effective, healthy weight loss and lean muscle building. It’s a low-glycemic shake with energy-fueling carbohydrates, good fats, vitamins and minerals, and 24 grams of high-quality protein.

  • Superior branched-chain amino acid profile
  • Active enzymes to help ease digestion
  • Essential trace minerals
  • Natural ingredients with no artificial flavors, colors, or sweeteners
  • No trans fat

To get your order in before they sell out, let me know! Last time they sold out in a matter of hours so don’t miss out on these delicious meals!
unnamedThey also have a variety of other amazing flavors if you happen to miss out!

Let me know if I can help you with accountability for your health and wellness goals.