Quinoa tabbouleh salad

Ingredients: (4 servings)

  • 2 cups water
  • 1 cup quinoa, rinsed
  • 1 cup tomato, diced
  • 1 cup cucumber, diced
  • 1/2 cup parsley, chopped
  • 1/4 cup mint, chopped
  • 1/4 cup green onion, chopped
  • 1/4 lemon juice
  • 2 tablespoons extra-virgin olive oil
  • 1/2 teaspoon cumin, toasted and ground
  • Salt and pepper to taste

Instructions:

  1. Bring the water and quinoa to a boil, reduce the heat and simmer until the quinoa is tender and the liquid has all been absorbed, about 17-20 minutes and let cool.
  2. Mix the quinoa, tomato, cucumber, parsley, mind and green onion.
  3. Mix the lemon juice, olive oil, cumin, salt and pepper and toss with salad.

The core challenge!!

  • 50 crunches
  • 15 push-ups
  • 1 minute plank
  • 30 seconds left side plank
  • 1 minute bridge
  • 15 push-ups
  • 1 minute plank
  • 30 seconds right side plank
  • 5o crunches
  • 1 minute raised plank
  • 2 minutes bridge
  • 50 crunches

Perform this routine everyday for better results!!

 

Quinoa and zucchini ribbon salad with marinated chicken

Ingredients: (4 servings)

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Instructions:

  1. Place quinoa and 600ml water in a pan over medium heat and bring to a simmer. Reduce heat to medium-low and simmer for 10 minutes or until quinoa is tender and the water is almost absorbed. Drain well and allow to cool.

  2. Meanwhile, place lemon zest, 2 tablespoons oil and half the chilli in a bowl. Add chicken, season and toss to coat. Place chicken in a pan over medium heat and cook, skin-side down, for 4-6 minutes until skin is golden and crisp. Turn, and cook for a further 6-8 minutes until cooked through. Rest, loosely covered with foil, for 2 minutes.

  3. Meanwhile, whisk the lemon juice with remaining chilli and 2 tablespoons oil. Season and set dressing aside. In a large bowl, combine the zucchini, tomatoes, feta and cooked quinoa. Pour over lemon dressing and toss to combine.

  4. Divide quinoa salad among plates. Slice the chicken breasts, then arrange on top of the quinoa salad and serve.

Tone every part in 30 minutes!!

This workout is perfect to squeeze in to tone every muscle in the body to boost your metabolism. Begin warming up by jogging for 15 minutes. You may add 20 minutes of cardio at the end if you have more time.

Single leg squat with a tricep extension

Tones the outer thighs, glutes, inner thighs and back of the arms!!

Cross one leg over the other while balancing keeping your abs engaged. Sit back 45 degrees, keeping your knee in line with your ankle. As you sit back, bend your elbows with your arms close to your ears. Extend up squeezing your tricep muscles and driving your weight into your heels. Repeat on one leg for 20-30 times repetitions.

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Lunge to a lower ab & shoulder toner

Standing tall with your abs engaged, lunge back bending your legs at 90 degrees. Push all your weight into your front heel and stand back up, balancing and lifting one knee up, squeezing your lower abs. As you stand up, bring your arms up toning your shoulders. Repeat on one leg for 20-30 repetitions.

Reverse-Lunge-Press

 

Triangle love handle

Tones the glutes, core and obliques.

In a triangle pose have your right foot forward and your left foot at 90 degrees. Make sure your hips are square and your glutes and abs are tight. Bending at the hips, touch down toward the top of your foot inhaling. Exhale as you return to the starting position. Repeat on one leg for 20-30 repetitions.

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Abs flutter

Tones the thighs, lower and upper abs and shoulders.

Begin laying on your back. Lift your shoulders blades and legs off of the ground, squeezing your abs. Alternate your legs, scissoring and fluttering your legs. Make sure you breathe throughout the entire exercise. Repeat 20-30 flutters.

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Tuck and reach

Strengthens the lower back, postural muscles, and creates balance in your core and glutes.

Begin on all fours. Extending your right arm forward and your left lef back, stabilize and balancing with your lower back, shoulders and glutes. Crunch your right elbow into your left knee, squeezing your abs, then return to the starting position. Repeat on one leg for 20-30 repetitions.

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Repeat entire circuit 3 times!!!

Braised chicken with spinach and lentils

Ingredients:

  • 1 1/2 tablespoons olive oil
  • 4 x 170g chicken breast fillets, cut into 3cm cubes
  • 1 red onion, finely chopped
  • 1 celery stalk, finely chopped, plus 1 tablespoon chopped celery leaves
  • 2 garlic cloves, finely chopped
  • 2 teaspoons chopped thyme leaves
  • 1 cup (250ml) salt-reduced chicken stock
  • 120g baby spinach leaves
  • 2 x 400g cans brown lentils, rinsed, drained

Instructions:

  1. Heat oil in a deep frypan over medium-high heat. In 2 batches, add chicken and brown all over for 3-4 minutes. Remove from the pan and set aside.

  2. Reduce heat to medium, add onion, celery stalk, garlic and thyme, then season. Cook for 5 minutes, stirring, until vegetables soften. Return chicken to pan with stock, bring to the boil, then cover and simmer over low heat for 10 minutes or until chicken is cooked.

  3. Stir in spinach, celery leaves and lentils, then cook for 3-4 minutes until spinach is wilted and lentils are warmed through. Serve with crusty bread

9 tips to build a healthy meal

A healthy meal starts with more vegetables and fruits and smaller portions of protein and grains. Think about adjusting the portions on the plate to get more of what a body needs without too many calories. I’ll give you 9 tips to build a perfect meal:

  1. Make half the plate veggies and fruits: vegetables and fruits are full of nutrients and may help to promote good health. Choose red, orange, and dark-green vegetables such as tomatoes, sweet potatoes, and broccoli.
  2. Add lean protein: choose protein foods, such as lean beef and pork, or chicken, turkey, beans, or tofu. Twice a week, make seafood the protein on your plate.
  3. Include whole grains: look for the words “100 percent whole grain” or “100 percent whole wheat” on the food label. Whole grains provide more nutrients, like fiber, than refined grains.
  4. Avoid extra fat: using heavy gravies or sauces will add fat and calories to otherwise healthy choices. For example, steamed broccoli is great, but avoid topping it with cheese sauce. Try other options, like a sprinkling of spices like pepper or garlic or squeeze a lemon.
  5. Take your time: savor the food. Eat slowly, enjoy the taste and textures, and pay attention to how you feel. Be mindful. Eating very quickly may cause people to eat too much.
  6. Use a smaller plate: use a smaller plate at meals to help with portion control. That way you can finish the entire plate and feel satisfied without overeating.
  7. Take control of your food: eat at home more often to know exactly what you are eating. If you eat out, check and compare the nutrition information. Choose healthier options such as baked instead of fried.
  8. Try new foods: keep it interesting by picking out new foods you’ve never tried before, like: mango, lentils, or kale. You may find a new favorite. Trade fun and tasty recipes with friends or find them online.
  9. Satisfy your sweet tooth in a healthy way: indulge in a naturally sweet dessert dish – fruit. Serve a fresh fruit cocktail and for a hot dessert, bake apples and top with cinnamon.

Workout to get in shape this summer!!

With summer vacations just around the corner, take care of your diet and exercise is important to feel and look incredible.

A 5-minute ab workout!!

Dedicate a handful of minutes a day to getting stronger and more defined abs. Perform each of the following exercises for one minute each. If you have 10 or 15 to spare for your future six-pack, then repeat this sequence two or three times.

 

Mountain climbers

  • Start in a traditional push-up starting position — shoulders over hands and weight on just your toes.
  • Bring your right foot forward, bending the knee and putting weight on the ball of your foot.
  • Switch legs, bringing the left knee forward while moving the right leg back. It feels a little like running in place in a plank position.
  • For an advanced variation to work your abs more, keep the ball of your foot off the floor as you bring the knee in toward your chest.
  • Quickly move through this exercise for as long as possible without taking a break — at least 30 seconds! Take a quick breather if need be, but pick up again until one minute is up.

mountain-climbers

Plank with side step

  • Start on the floor, resting on your forearms and knees, and come up into a plank position. Contract your abs to prevent your booty from sticking up or sinking. Your spine should be parallel to the floor, your abs pulling toward the ceiling, and your feet should be close to hip-distance apart.
  • Once you’re in a strong elbow plank, step your left foot outward (about eight to 10 inches), keeping your core engaged and strong. Step your left foot back to the starting position. Now, step your right foot outward before coming back to center. This counts as one rep.
  • Complete as many reps as possible for one minute.

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Bicycle crunches

  • Lie flat on the floor with your lower back pressed to the ground (pull your abs down to also target your deep abs). Put your hands behind your head.
  • Bring your knees in toward your chest, and lift your shoulder blades off the ground, but be sure not to pull on your neck.
  • Straighten your left leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your left elbow toward the right knee. Make sure your rib cage is moving and not just your elbows.
  • Now switch sides and do the same motion on the other side to complete one rep (and to create the “pedaling” motion).
  • Perform exercise for one minute.

Bicycle-Crunches-ALL

Elbow plank with twist

  • Come into a side plank on your right side, with your feet stacked one on top of the other and your weight on your right elbow with your fingers reaching away from your body.
  • Place your left arm behind your head, and inhale to prepare.
  • Exhale and pull your navel to your spine to engage your deep abs, and rotate your left rib cage toward the floor. Stay there for a second, and deepen your abdominal connection, pulling your navel in toward your spine even more.
  • Return to starting position, repeat for 30 seconds, and then switch sides. Repeat series again until a minute is up.

 

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Tabletop lift

  • Start in a tabletop position. Inhale and, as you exhale, lower your hips and straighten your legs so your hips are hovering above the floor. Your hands should be directly underneath your shoulders and your ankles underneath your knees.
  • Hold for a complete breath, and then, keeping your arms straight, exhale to lower your hips and straighten your legs, so your hips are hovering above the floor. This counts as one rep.
  • Perform as many reps as possible, pivoting on your hands and heels, until one minute is up.

Upper-Body-Lower-Body-Tabletop-Lift

 

Zucchini noodles with leek-tomato sauce

Ingredients: (2 servings) (316 calories)

  • 1 large zucchini
  • 1/2 white onion, chopped
  • 1 leek, chopped
  • Salt and pepper to taste
  • 1 tablespoon olive oil
  • 1 cup tomato purée
  • Herbs for garnish

Instructions:

  1. Slice zucchini into ribbons or spiral noodles. You can do this a few ways: a mandoline, a spiral peeler, or simply julienne cut the zucchini into noodle-like strips. Set aside.
  2. Heat olive oil in a saucepan over medium-high heat.
  3. Add the onion and leek. Season with salt and pepper and cook until the onion is translucent.
  4. Add the tomato purée to the saucepan and mix.
  5. Cook, stirring, until the mixture thickens to your liking.
  6. Pour the leek marinara sauce over the zucchini and dig in! Garnish with the herbs. The warmth of the sauce will soften the zucchini.

Burn fat jumping!!!

Short bursts of jumping can rev up your metabolism and tone you all over.

  • Do the five exercises below for one minute each, in order.
  • Rest for one minute – tops, take only as much time as you truly need to catch your breath and recover.
  • Repeat from the start, do the full circuit five times total.
  • You can use a rope to exercise more your arms.

Tucks

Jump with both feet together, bringing your knees up toward your chest.

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One-Leggers

Hop on only your left foot for 30 seconds, then hop on your right foot for 30 seconds.

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IN-AND-OUTS

Jump with your feet together, then jump them out. Go in-out, in-out, in-out!!

in an out

 

Scissors

Jump with feet staggered, right foot forward, then left foot forward. Keep switching with every hop!!

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Slaloms

Hop side to side, as if there’s an imaginary line on the ground and you’re jumping over it each time.

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