Execise of the Week:Lunge, Glute Squeeze, Hop!

Watch the video here! 

Exercise of the Week: Lunge, Glute Squeeze, Hop! - Begin in an alternating reverse lunge, then add in the glute squeeze. The progression can continue by adding and hop to switch legs (High impact isn't for everyone so this is just an option).

Primary Muscles Used: Gluteus Maximus and Quadriceps

Definition of the Gluteus Maximus: the broad, thick, outermost muscle of the buttocks, involved in the rotation and extension of the thigh.

 

Definition of the Quadriceps: The large, four-part muscle (which includes the rectus femoris, vastus lateralis, vastus intermedius, and vastus medialis) at the front of the thigh that arises i n the hip and pelvis and inserts as a strong tendon below the kneecap (patella). The quadriceps straightens and helps stabilize the knee.

Dinner & Dessert- GRILLED!

 I love living in San Diego for several reasons, but one of them is because you can do "summer" type things all year long! Grilling being one of the things. Let's not forget I am from North Dakota- so I often forget we can do it all year round here! However, last night I  dusted off the old grill & YUM YUM YUM is all I can really say about that.

Shrimp Kabobs:
Really anything goes here! I experimented with some cajun seasoning & old bay seasoning. A few kabobs of lemon garlic shrimp and a few of spicy cajun style. Just put all the spices into a large ziploc bag, drop the shrimp in, and shake! All veggies are good grilled (in my opinion) so grab some of your favorites to add in. This was the first time I tried grilling olives & wow they were a hit (my hubby & toddler son liked them the best) so I would definitely recommend them. Tip: to prevent sticking, lightly spray the completed kabobs with an olive oil spray before placing on the grill.

Mmmmm.......

 Grilled Banana Split

SO simple! Place the whole banana on the grill (in the peel) on medium heat for 3-4 min each side (or until golden brown). Slice the banana lengthwise and top with some greek yogurt and your other favorite healthy toppings. We made ours with fresh berries and mango, but next time I want to try some walnuts and maple syrup!

Beat the Cheat: Chocolate Banana Ice Cream

Yes, the title of this blog contains the word ice cream! Okay well its not really ice cream, but I promise you will feel like you are having a cheat treat- because it tastes exactly like ice cream! The perfect (clean-eating) way to satisfy a chocolate craving :)

Ingredients (Single Serving Recipe)
1 Frozen banana
2 tbsp. cocoa powder
1-2 tbsp nonfat milk or unsweetened almond milk

Directions:
Put your frozen banana and all other ingredients into a blender or food processor until smooth. That’s it!  Note: This is NOT something you can put back in the freezer after making. It's strictly a make and serve dish. So make it and eat it!
Alternative: If you prefer, you can just do the banana and milk with a splash of vanilla extract. It’s very similar to vanilla ice cream.

YOU get to define what beautiful is, don't let society/media do it for you!!!

Egg Cupcakes

A quick & healthy grab and go breakfast and/or snack! Added bonus: my toddler loves them!

 8 eggs whisked well
1/2 medium onion chopped
1 cup of broccoli
2 big handfuls of spinach
1/4 green pepper
1/4 red pepper
6-8 slices of COOKED turkey bacon (optional)
sea salt and black pepper to taste

Preheat oven to 400 degrees and grease with olive oil two muffin pans. Whisk all your eggs in a big bowl. Rinse and chop all veggies (small). Chop bacon. Divide evenly between muffin tins. Pour the whisked eggs into the tins, dividing evenly. Sprinkle with salt and pepper and stir the mixture in each tin to disperse it evenly. Bake for bake for 18-20 minutes or until the eggs are set in the middle.


These are great served with sliced avocado and feel free to experiment with other veggies in the mix! :)

*Gluten free & Paleo too!

Enjoy!

Tuna Talk

Most of the fat in albacore tuna is healthy omega-3 fatty acids. Increasing your intake of this type of fat is associated with increased fat-burning and enhanced recovery.

Replace the light mayo in your tuna salad with reduced-fat (2%) Greek yogurt, which is high in protein and lower in fat. To boost the protein even more, mix in a chopped hard-boiled egg. Add grated carrots for crunch and scoop the salad into celery stalks for a low-carb snack or lunch.



Clean Eating Tuna Salad Recipe
(Makes approximately 8 servings)
Ingredients
3 cans water-packed tuna
1/2 cup non-fat Greek yogurt
2 tsp. lemon juice
1 carrot – grated
1/2 tsp. dried dill
1 tsp. dried parsley
1 small tomato
1/4 tsp. dijon mustard
1/2 a small white onion
1 hard boiled egg
1/2 tsp. garlic powder
1 tsp. agave (optional)
Salt and pepper to taste


Directions
Step 1 – Mix all ingredients together in a large mixing bowl and serve on whole grain bread as a sandwich or fill some celery stalks for a snack.

ENJOY! :) 

New Blog Posts Coming Soon!!!

HELLO!!! 
 A new year means new goals and one of mine is to really get this blog hopping! SO stay tuned for clean eating recipes, inspiration, tips, exercises, and more!!!  :)