With the Olympics over we have so much to be thankful for!! GOLD we own it!
There were many moments that brought a tear to our eyes! Crosby is the bomb!! I’m just
say’n :)
We experienced great competition from our friends south of us, but come on now CANADA IS HOCKEY!!
Rock On Canada!! An awesome country full of hockey loving, sport loving, kick ass individuals!!
GO CANADA GO!!
1/2 medium red onion, cut into small pcs
4 radishes, cut into 1/2 moons
2 tbsp umeboshi vinegar
1 tbsp brown rice vinegar
1 1/4 cup white quiona
3 cups water
1/4 tsp sea salt
2/3 cup hazelnuts (optional)
1/2 cup chopped mint or cilantro
1/2 cup raisins (optional)
Mix the onion and radishes with both vinegars. Place a plate and weight on top, and press to pickle for one hour. Wah quinoa thoroughly with water to remove the bitter saponin on the outside of the grain.
Roast in a dry heavy bottom frying pan until dry, stirring constantly until grain begins to turn golden and puff up a little. If time is tight, you don’ t have to do this step.
Bring water to a boil in a saucepan and add quinoa, cover and bring to a boil. Simmer for approx 20 – 25 mins until water is absorbed. Remove from heat, fluff with a fork and turn in to a mixing bowl to cool.
Wash and roast hazelnuts at 325F until golen and skins crack and loosen. Rub the nuts with a dry dishcloth the remove the skins. Chop roughly. Mix nuts, quinoa, radishes, herbs and raisins together including pickling liquid and serve.
Ladders x 12
Burpee
Pushup
Plank
Perform each action once
Rest 15 seconds
Perform each action twice
2 burpees followed by 2 pushups followed by 2 seconds of plank
Rest 15 seconds
Perform each action three times
3 burpees followed by 3 pushups followed by 3 seconds of plank
Rest 15 seconds
Continue until you do 12 reps of each.
Then go back down the ladder…11 reps, rest, 10 reps, rest, 9 reps, rest…etc until back down to one rep.
Killer workout but lots of fun! Crank your favourite tunes and Play Baby!
Kale is often just used as a garnish on salad bars. It is, however, delicious when cooked and a rich source of calcium and antioxidants.
Ingredients:
1 lb kale
1 tsp quality extra-virgin olive oil
2 cloves garlic, minced
1/2 cup water
1 tsp cider vinegar
Salt and pepper to taste
Instructions:
1. Wash the kale well by submerging it in clean water a couple of times. Use a sharp knife to cut out the ribs of the kale and coarsely chop the leaves.
2. In a large skillet with a lid, heat the oil. Sauté the garlic until it just begins to turn golden. Add the kale and the water. Stir briefly and cover. Cook on medium until the kale is tender but still bright green. Sprinkle with vinegar, season to taste and serve.
Nutritional Information:
Per serving:
69 calories
2 g total fat (0 g sat)
0 mg cholesterol
12 g carbohydrate
4 g protein
2 g fiber
49 mg sodium
- Recipe reprinted with permission of DrWeil.com.
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So here it is Superbowl Sunday again!! No doubt if you will be attending a party the wings, chips and dip, beer will be flowing. I strongly suggest you have an intense workout before you go
to help with the caloric overload you most likely will consume! Here are a few ideas -
1. Go for a 20 min run if that’s your thing….and by run I mean 20 mins of sprints. Sprint phone pole to phone pole, or sprint every 6 driveways then recover and do it again. Repeat 20 mins.
2 Do Ladders with burpees and pushups. Do one pushup, one burpee, 2 pushups, 2 burpees, three pushups, three burpees….all the way to 9…then go back down the ladder, 8, 7, 6 etc.
3. 20 back lunges or jumping lunges with 10 T-plank with pushup Complete 5 rounds.
Then go and enjoy the party! Watch your portions however. Do not throw away an entire week of clean and healthy eating in a few hours. Partake in the greasy, processed fat dripping foods
if you want but watch your portions please. One bite at a time, put the food or fork down, chew it, swallow it, make love to it, wait at least 20 secs, preferably 60 then have another bite and repeat. No mindless scarfing down food while watching the game allowed! 2 beer/drinks total. Period.
Go Saints Go!!
Enjoy!
Be well,
Sandra O’Brien
www.bootcampgoddess.com
416.706.6378
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