Red Quinoa Black Bean Salad

The worst thing I can be is the same as everybody else. I hate that.

Arnold Schwarzenegger

Ingredients

• 2 cups red quinoa; soaked and rinsed  then cooked.  I use one cup of quinoa uncooked and 2 cups of water. (I use Trader Joe's Brand)
• ½ of a small red onion 
• 1 cup of plum tomatoes, halved
• 2 green onions; sliced thin
• ½ cup of chopped cilantro
• 1 15oz can of black beans; drained and rinsed
• 1 15oz can garbanzo beans; drained and rinsed
• Fresh Pico de Gallo from the Grocery store, I buy the plastic tubs and keep one in the fridge at all times. I use one whole container for this recipe.
• 1 can of tomatoes and chilis
• ⅓ cup fresh lime juice
• 1 Tbsp. minced garlic
• 1/4 cup red wine vinegar
• Salt and pepper to taste
• Feta sprinkles on top if you like

Cook the Quinoa, toss in the black beans and the Chick peas.  Toss in the rest of the ingredients, including the spices.  Finish with the lime juice and red wine vinegar. Add more or less juice and vinegar to taste. 

YUMMY!

I had to share this wonderful picture of my sweet friend Marsha.  She is one of my favorite sweet hearts and convinced me to do the 60 mile Susan G. Komen walk last October.  

Homemade for Health

Hey Love Peeps, I am so happy to include an article tonight from my dear friend Chris DeHollander.  I have known Chris since our boys were babies and her fitness and nutrition journey is amazing. I am so proud to offer for you an article written by her. Chris is teaching a Lunch and Learn Class at her house this Friday for anyone who is interested, I have included the information below.


Homemade for Health
Take your nutrition to the next level by eating out less and cooking more!  It's a simple concept really.  When you cook your own meals,  you know exactly what you're putting into your body.  Most likely, it won't be full of preservatives, trans fats and chemicals we can't even pronounce.  Do you keep high fructose corn syrup or MSG in your pantry?  I certainly don't, but you'll find these harmful ingredients (and many others) in most fast foods.

Restaurant food is usually very salty and highly flavored as it's designed to be a taste sensation.   I'm a clean the plate kind of girl, so the large portions that come with restaurant eating is not a good thing for me.  I almost always have this " puffy" feeling the next morning after a night of eating out - hello sodium!
When we cook our own foods, we' re less likely to overeat or consume too much salt and flavoring.
We also have control over the quality and quantity of ingredients we are eating.  When we're eating out, we give up that control.  We don't know where the food came from, how much salt and spices were added, what kind of oil was used, or the health and cleanliness of the various people who  touched our food along the way - need I say more?  Now I'm not saying that you cannot find healthy food while eating out, it's just harder.

The main reason people don't cook is because they feel like they don't have the time, it looks too complicated, or they don't know where to start.  For your daily diet, the key is to keep your meals simple, quick and easy to prepare.  If the ingredient list in a recipe is too long and complicated,  skip it.
So let's look at some simple ways to make cooking at home easier.
 1. Cook once, eat twice
Whenever you cook, make extras.  Take chicken, go ahead and bake or grill a bunch of chicken breasts.  Have some for dinner with some vegetables and pasta.  Then for lunch the next day, dice the chickens to put on your salad or wrap.  Or use the chicken to make fajitas or chicken chili - you get the idea.  The process of getting the pan out, prepping,  cooking and cleaning up can be done all on one day instead of each time you plan to make a meal at home.
2. Burn the rice
Allow yourself to experiment and make mistakes.  There is a learning curve with anything that is new but the more you practice, the easier and more enjoyable it will be.  Soon enough you will develop a system for creating meals that works for you.
3. YouTube it
YouTube is the new, convenient, trendy way to get any information.  Search how to stir fry vegetables and you will get dozens of videos popping up with cooks in aprons willing to show you how.
4. Invite people over
Inviting people over for dinner forces us to look at new, fun recipes to cook (and clean our house!).   Better yet,  make it a pot luck meal and ask everyone to bring something along with thier recipe.
5. Freeze it
Cook up a double recipe of your favorite soup or chili and freeze it in single serving portions.  So on those hectic days, you can just pull out a serving and heat it up.  It'll be quicker and cheaper  than driving to the restaurant, ordering your food and then driving home.
6. Keep it simple and visualize it
Look at your plate and  divide it up into quarters.  Fill half the plate with vegetables,  one quarter with  protein and the other quarter with a  grain or fruit -  done, simple and easy!
By cooking our own food, we ultimately create more love for ourselves, more love for life, and therefore, more health.   Oh and did I mention you'll be saving lots of money!
So, when are you having me over?

Chris DeHollander is a certified Nutrition and Wellness consultant as well as a group fitness instructor who has been in the health and fitness industry for over 15 years.  Chris teaches nutrition classes, corporate  lunch and learns, as well as coaches individual women to optimum health.  Chris is a former Structural Engineer who is following her passion to help people become healthy.   Chris enjoys spending time with her two young boys and husband as well as participating in triathlons.

Lunch and Learn - Friday, January 27th Whole foods - 101

This two hour lunch and learn will leave you feeling nourished, educated and inspired! The class includes a lecture, food demonstration and a light lunch. You will learn why eating whole foods is essential to good health and what ingredients you should avoid in processed foods. Practical tips and tricks for making eating at home healthier and easier.

Time: 11:30 am - 1:30 pm

Where: At Chris DeHollander's Home in Greer, SC

Cost : $15 per person

On the Menu

• Green smoothies
• Trendy Kale
• Quinoa - the complete protein that tastes like a grain
• Satisfying sweets made without any added sugar!

Class is led by Chris DeHollander, certified Nutritional and Wellness Consultant and group fitness instructor. Chris has over 14 years experience in the health and fitness industry.

Testimonials:

Your class was a real eye opener. Cindi

I was surprised that I liked so many foods that are good for me. Sonja

Though I do a lot of reading about nutrition, I learned many things today to add to my knowledge. Holly

To register or ask questions, email Chris at Chrisdehollander@charter.net

DETOXXX time!

NEW YEAR, NEW YOU

 

 

hey to all, I hope that you have enjoyed the last week of presents, parties, mistletoe and junky food! It's time to step off the chuckwagon! I always try to think of my fitness and nutrition to be one of an effort to maintain balance.  I definitely love to have fun, go to dinner and host parties where I serve some fun and not so healthy food.  But, what makes the difference is that in our home, we try to balance that out with maintaining our workouts and keeping our fridge stocked with real and whole foods.  So, we never really step too far away from what is good for us. SO, what can you do TODAY to stay in balance? Here's where I would start:

MOVE every day! I am a gym rat and love going to group fitness classes, but, you don't have to! WALK, RUN, BIKE...do something today to elevate your heart rate and  keep it there for at least 30 minutes. NO, housework doesn't count.

KEEP a food journal...not all the time, unless accountability is something you really require. I keep a journal when it's time for me to have a reality check with myself. I love the website from Livestrong.com                 http://www.livestrong.com/thedailyplate/

FIND a fitness buddy! my favorite way to stay focused is to have my fitness friends keep me on track.  We meet at the gym, we talk fitness, we share recipes and we keep it real.  Find someone who you trust, who won't sabotage or derail you.  The more you surround yourself with people who support your goals, the greater your chance of success will be. Fitness loves company, whether it's a running buddy, a spotter in the weight room, or a pal to bolster your courage as you tackle that first yoga class.

Experts say buddying up can make your workout easier to stick with and harder to miss.

EAT real, clean food! stay away from processed, packaged, salted, sugared junk!

"Clean eating"is a way of life, not a diet. Clean foods are natural, free of added sugars, hydrogenated fats, trans-fats and anything else that is unnatural and unnecessary...and most important they taste good! Your body will learn to appreciate and crave real foods. 

 

TONIGHT'S WORKOUT!

5 Rounds

Each round is two minutes. The athlete will sprint to fence and back and use the remaining time to perform as many push-ups until the round is over. One minute of rest after each round. The athlete is scored by the total number of push-ups.

 

15 Dbell/Kbell Renegade Man Makers
30 Box Jumps
one set of lampost suicide runs
10 Dbell/Kbell Renegade Man Makers
30 Box Jumps
one set of lampost suicide runs

5 Dbell/Kbell Renegade Man Makers
30 Box Jumps
one set of lampost suicide runs
.............................................................................................................
Man Maker # – Dbell or Kbell go AHAP (as heavy as possible)
Guys should be around 35-45
Girls should be around 20 to 25 pounds

Go heavier if you can. Good strength movement.
here is an awesome description on how to correctly do a manmaker...

.How to do a manmaker....
Man Maker... The man maker takes the basic push up and adds a variety of progressively challenging elements. The man maker addresses strength, balance, coordination and mid line stability in one movement.

Start by standing with a dbell in each hand and drop into the plank position with one dumbbell in each hand. Ensure you maintain a solid plank position and engage your abdominal muscles. Execute a full range of motion push up by lowering your chest to the floor. Press away from the floor and return to the plank position by fully extending your elbows.
Now that you have returned to the plank position, pull one dumbbell up to your chest (rowing motion) and return it to the floor. Repeat by pulling the other dumbbell to the chest then thrust both feet forward toward hands (as if performing a burpee) and complete a squat clean bringing the dbells up to the catch/rack position (at shoulders) then press both dbells overhead. We will be adding 2 standing lunges. This is one rep. The man maker requires a lot of abdominal and shoulder stability and balance especially during the movement.

Abdominal strength – Complete 100 knees to elbows after the workout. Each time you have to drop the bar, roll over and do 20 pushups

"As we look ahead into the next century, leaders will be those who empower others."
- Bill Gates

 

what did you do today to empower someone else?

How clean are you??

How has your nutrition been this week? Are you getting the results that you would like to get? Stronger, leaner and faster recovery time after workouts? Do you know the importance of the post workout meal? Have you had more than one cheat meal so far this week? Remember its ok to have a cheat MEAL...cheat DAYS can turn into a 5,000 calorie feast that will derail you!

Diet is 80% of the battle:

If your diet is well balanced you will not only feel better you will perform better, and recover faster. Many of us have taken on the idea of CLEAN EATING.  Remember the basic guideline to follow when making food choices: eat real, whole foods, shop at local Farmers Markets and vegetable stands. Avoid buying or eating foods that are prepackaged or processed.  Keep intake to levels that will support exercise, but not body fat.  Clean eating is based on the idea that the best way to eat is to abundantly enjoy whole foods -- that is, foods as close to their natural state as you can get them. This means eating fresh fruits and vegetables, whole grains and lean proteins instead of pre-packaged, processed foods or fast food. Clean eating is also committed to replacing saturated fats with healthy fats.  So, in evaluating your nutrition, how clean are YOU? What are you doing to move in that direction? I would love to read your comments below!
“There is never an absolute answer to everything, except of course that you have to do your squats.”
Mark Rippetoe



1. WARM UP!
Burpees - max reps in 2 minutes

Sharon is smiling because she is doing 150 pushups TODAY!

For time: 150 Push Ups(women) 200 (Men) – BOOTCAMP style (hand release on each rep)

2. "Make it a Double" 3 rotations!!!!

Complete As Many Reps as Possible of:
2 minutes Wall Balls - go for the heavy balls today, no wimping!!
2 Minutes KB Swings (53, 35)
2 Minutes Box Jumps (24, 20)
2 Minutes tuck jumps
1. Clean and press - Ladder

Every 30 sec complete 1 clean and press for 8 minutes.
Start at 40% of 1RM and add plates every 30 seconds...
After the 8th minute, Immediately start...

2. Front Squats - On The Minute

Every 30 sec complete 3 Front Squats for 8 minutes.
Start with the same weight that you ended the Snatch Ladder with. Do not increase weight each round.
After the 8th minute, You have one minute to strip your bar and begin...

3. Lunges For time.
Complete 100 Reverse Lunges for time, 45# bar.
With the bar in the back rack position step back with one leg so the knee kisses the ground. Return to a standing position, and that is one rep - continue to 100 reps as fast as possible.

CORE IF TIME!!!

HAPPY BIRTHDAY JESSIE MARIE!
she's working out on her 3oth birthday...that's dedication!
love you baby!

“Rest when you’re done!”

Summer is here....are you ready?

SUMMER IS HERE...ARE YOU READY?

how to stay motivated to keep your healthy commitments.

Summer is here and with it comes shorts, tank tops, and swimsuits.  How are you staying motivated to be your most fit and healthy self? Here are some ideas to keep you on track!



 
Make the personal commitment. Successful weight loss is 50 percent attitude. Decide you’re going to follow along … and just do it!


Eat consistently throughout the day. Within 90 minutes of waking, start the day with a smart breakfast. Then, continue to eat every three to four hours the rest of the day. You’ll keep your blood sugar levels stabilized, which, in turn, helps control hunger and cravings.

Avoid trigger foods. Stay away from the foods that are your triggers. These are the foods that once you start eating … you can’t stop. (Some common trigger foods include ice cream in a pint container, a large bag of chips, dry cereal, and my all time favorite... peanut butter.)

Lose liquid calories.  Don't waste your calories on liquid! Save them for real food!  Liquids can often amount to a lot of extra calories that won't fill you up. Pass on soda, sweet tea, fruit drinks, fruit juice, smoothies, and coffee loaded with milk and sugar. Instead, drink lots of water and, on occasion, diet beverages. For coffee, use skim or 1 percent reduced-fat milk — and limit the sugar to one packet or none at all.  I like to use sugar free flavored drink mixes in my water for flavor. Also, squeeze fresh lemon juice into your water, sweeten with stevia.

Plan your menus. Take one day a week to shop and prepare your foods. This way you won't have a 'food emergency' and end up eating food that is convenient and not healthy!

Move it and lose it! Commit to 30 to 60 minutes of daily exercise — anything goes. Go to the gym, take a walk, join an exercise class, follow along with a workout video, or ride your bike.  I like to encourage friends to find a workout buddy.   Keep each other accountable and motivated.  When I had my son, I met a friend three times a week with our jogging strollers and we ran together with our babies strapped in and dropped those baby pounds together.

90 % of your food should be healthy!!! REAL FOOD, not prepackaged, full of sodium, fillers, and unknown ingredients.  Eat as much fresh veggies as you can, get creative! I buy giant containers of mixed greens, spinach and my new favorite - herb lettuce mix and fill my plate with as much veggies as I can. I sprinkle shredded cabbage, broccoli, tomatoes, sprouts, cucumbers and then lean protein.

Most importantly, remember to enjoy the process! The end result is a healthier you.  Be proud of your efforts to be healthy and more energized. If you get de-railed, get right back on it the next day or the next meal. I have found that the worst words are, "I am going to start my diet next week".  Because next week you may find another excuse.  You deserve more!