Archive for May, 2014

Truth or Myth??

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The Short Answer

No, you don’t need to sweat to have a good workout. It can serve as one indicator of how intense your workout was, but there are better indicators including heart rate or perceived exertion (how hard it feels). In other words, if you bust your butt, it was probably a good workout, even if you’re dry as a bone afterwards.
Conversely, just because you’re sweating buckets doesn’t mean you had a great workout. It might just mean you were really hot. Again, it’s better to go by how hard you worked, not how wet your shirt is.
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Hawaiian Grilled Chicken

Hawaiian Grilled Chicken

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  • One of the best marinades you will find and is packed with AMAZING flavor

INGREDIENTS

INSTRUCTIONS

  1. Trim chicken of any fat. For chicken breasts, since they are thicker, I poke them with a fork all over so the marinade can soak in.
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Cocoa Curry Chicken Salad

Ingredients

  • COCOA CURRY SPICE MIX(recipe follows)
  • 1 tablespoon canola oil
  • 6 (5 oz. each) boneless, skinless chicken breasts

    Directions

    1. Heat oven to 350°F. Grease baking sheet. Prepare COCOA CURRY SPICE MIX.

    Cocoa and Curry Rubbed Chicken Breast_1065_8236_30_en-US_Large

    2. Rub chicken breasts with canola oil. Sprinkle 1 heaping teaspoon cocoa curry mixture over each chicken breast. Place coated chicken on prepared baking sheet.

    3. Bake 20 to 25 minutes or until juices are clear. Let chicken cool before serving for a cool dish or serve hot as part of a hot meal. 6 servings.

     

     

    COCOA CURRY SPICE MIX
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    Healthy Avocado Chicken Salad


    Healthy Avocado Chicken Salad
     e Print
    Prep time 2 mins
    Cook time 20 mins
    Total time  22 mins
    Avocado-Greek-Yogurt-Chicken-Salad-Pita-FamilyFreshMeals.com_-731x1024-2Serves: 4-6
    Ingredients
    • 2 cups shredded chicken
    • 1 avocado
    • ½ tsp garlic powder
    • ½ tsp salt
    • ½ tsp pepper
    • 2 tsp lime juice
    • 1 tsp fresh cilantro
    • ¼ cup mayo
    • ¼ cup plain Greek Yogurt
    Instructions
    1. Mix all ingredients in a large bowl. Cover and refrigerate for at least 20-30 minutes to let all those yummy flavors blend together.
    2. Serve on your favorite bread, crackers, pita pocket or on a bed of lettuce.

    Turkey Burger

    Food Prep Sunday starts with Turkey Burgers!!!! Let’s Do This:-)

    Egg White Enchilada’s – It’s whats for Dinner

    Ingredients:

    Enchilada Filler:

    3 – 4 Cooked Chicken Breasts Shredded
    1 cup Broccoli
    1 Can Low Sodium Corn
    1/2 Red Pepper 1/2 Yellow Pepper
    1/2 Md. Size Onion
    1 Can Low Sodium Organic Black Beans

    Egg White Tortilla Shells:

    Egg Whites approx 12 egg Whites yields 8 Tortilla Shells

    Instructions:

    Combine all Enchilada Filler Ingredients into a bowl add taco seasoning or chili spice to taste

    After you prep your Egg White Tortillas fill shells with Enchilada Filler and roll just like you would a normal tortilla shell.
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    I finished I never dreamed it was possible but i realized anything is possible is you believe in yourself. Never look back!!!! Congrats to all my fellow runners this was a fun Saturday run with 20,000+ team mates!

    Rainy Day Workout

    Rainy Day Workout

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    Strength: Sunshine Squats (Single-Legged Squat)
    Do as many reps as possible in 30 seconds on each side. 
    Set Up: Stand behind chair; hold back of chair for balance. Lift right leg off ground, keeping left leg slighly bent.
    Action: Inhale and bend left leg to squat. Hold for 1-3 counts. Exhaling, straighten leg and return to start.
    Repeat this move as many times as you can for 30 seconds on your right leg, and then switch to your left leg for another 30 seconds.
    Special Instructions: Don’t let knee of squatting leg go past toes. Keep upper body straight and avoid leaning forward as you squat down.
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    Cool Beans Salad

    TOTAL TIME: Prep/Total Time: 20 min. MAKES: 6 servings
    saladIngredients
    3 cups cooked basmati rice
    1 can (16 ounces) kidney beans, rinsed and drained
    1 can (15 ounces) black beans, rinsed and drained
    1-1/2 cups frozen corn, thawed
    4 green onions, sliced
    1 small sweet red pepper, chopped

    DRESSING:
    1/2 cup olive oil
    1/4 cup red wine vinegar
    1 garlic clove, minced
    1 teaspoon salt
    1 teaspoon ground cumin
    1 teaspoon chili powder
    1/4 teaspoon pepper

    Directions

    1. In a large bowl, combine the first srx ingredients. In a small bowl, whisk the dressing ingredients; pour over salad and toss to coat. Chill until serving. Yield: 6 servings.
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    Roasted Buffalo Chickpeas

    RECIPE: ROASTED BUFFALO CHICKPEAS

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    INGREDIENTS

    2 cans chickpeas (garbanzo beans)

    2 T melted butter

    1/3 cup buffalo sauce (Frank’s Red Hot is perfect)

    1 t garlic powder

    1/2 t kosher salt

    INSTRUCTIONS

    Preheat oven to 400F.
    Drain chickpeas and dry thoroughly (you want the sauce to stick well).
    Mix together remaining ingredients (a pourable measuring cup works well here).
    Place chickpeas on a sheet tray. Pour sauce over and mix well, making sure all the chickpeas are coated (your hands work best here).
    Roast for approximately 45 minutes, stirring at least twice throughout baking time (they should have some crunch to them).
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