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Tag: healthy
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MAX10 Holiday Survival Guide
Coach Steph will lead you through the holiday season with online support designed to help you stay sane through the holidays. We’ll help you stay on track with your fitness goals, keep working out, be careful with your food choices, and stay sane with your commitments. Steph will provide recipes, workouts, motivation online, and will do beginning and ending assessments to keep you where you want to be through this tough season. Open to ALL MKG members: MAX10, CrossFit and Martial Arts – the only requirements are that you can commit to THREE workouts a week (they don’t all have to be at MKG), have a current membership, and a desire to stay healthy this holiday season.
Register online or over the phone: 206-978-2411
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Midweek Meal: Oatmeal Obsession
This week, I can’t choose just one. I LOVE oatmeal in the fall and winter: it’s warm, filling, and keeps me satisfied all morning. I eat it after my workouts (Burpees on a full stomach? No thank you.) and my kids love it too. Have you tried steel-cut oats? Bob’s Red Mill makes a quick cook version that’s fast and delicious. Of course, plain old rolled oats are a good choice too. Don’t eat oats? Make these recipes with quinoa instead! Choose your favorite recipe and tell us what you think…
http://greatist.com/eat/healthy-oatmeal-recipes
I think my two favorites are the Indian Spiced Oatmeal
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Mini Holiday Boot Camp
Mini Holiday MAX10 Bootcamp November 17th – December 20th 2014
Includes:
3 Classes Per Week
Free Gloves
Small Group Training
Private Facebook Group
Group camaraderie
Focus on Fitness, Weight-Loss, and Fun!
Weight and Measurement Tracking
Boot Camp Coach for nutrition and motivational support
Kickboxing, Strength Training, TRX, Circuit Interval Training
Tu | Th | Fr – 930A
M | W | Fr 6P (veterans only or with instructor permission)
M | W 8P | Fr 6P
You can add on additional workout days or childcare here.
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Thai Chicken Quinoa Bowl
Thai Chicken Quinoa Bowl
YIELD: SERVES 2
TOTAL TIME: 30 MINUTES
ingredients:
1/2 cup uncooked quinoa, rinsed
1 chicken breast, cooked and shredded
1/3 cup chopped carrots
1/3 cup shelled edamame
1/3 cup chopped green onions
1/4 cup chopped peanuts
1/4 cup freshly chopped cilantro
sauce
2 tablespoons sweet chili sauce
1 tablespoon rice vinegar
1 tablespoon canned coconut milk
1/2 tablespoon brown sugar
1 teaspoon creamy peanut butter (it mixes in easier if it’s melted, FYI)
1 garlic clove
1/2 lime, juice
1/8 teaspoon ground ginger
directions:
Prepare quinoa according to directions, which will most likely call for 1 cup of liquid. I prefer to use low-sodium chicken or vegetable stock, so if you have that, use it!
While quinoa is cooking, combine all of the sauce ingredients together in a bowl and whisk well to combine. Once quinoa has absorbed all of the liquid, stir in the sauce and toss well to coat. Add in chicken, carrots, edamame and green onions, stirring to combine. Taste and season with a little salt and pepper if needed. Toss in half of the peanuts and cilantro, then serve in a large bowl, topped with remaining peanuts and cilantro. I like to serve this with a salad, soup or even a little sandwich!
Crock Pot Sweet Potato and Quinoa Turkey Chili
Serves a crowd
Ingredients:
1lb ground turkey
1 large shallot or 1 small onion, chopped
3 garlic cloves, minced
salt and pepper
3 cups chicken broth (plus extra for re-heating)
28oz can crushed tomatoes
15oz can baked beans (I like sweet baked beans)
1 cup uncooked quinoa, rinsed
1 large sweet potato (about 1lb,) peeled and chopped small
2 Tablespoons chili powder
1 teaspoon cumin
1/2 teaspoon salt
1/2 teaspoon paprika
1/4 teaspoon red chili pepper flakes
Toppings: shredded Monterey Jack cheese, chopped avocado, tortilla chips, green onions
Directions:
- Add ground turkey and shallot to a large skillet over medium-high heat. Season liberally with salt and pepper then cook until no longer pink, breaking turkey up as it cooks. Add garlic then cook for 30 more seconds then add to a 6 quart crock pot. Add remaining ingredients, except toppings, into crock pot then cook on high for 3 hours, or low for 5-6 hours, or until sweet potatoes are tender. Serve with toppings. May need to add more chicken broth when reheating.
Thanks Iowa Girl Eats for the yummy fall recipe!
Slow Cooker Cheesy Spaghetti with Turkey Sausage
This looks AMAZING! And it’s a slow cooker meal, so you can ignore it!!
Data using turkey sausage: Serving size: 1 cup | Calories: 256 | Previous Points: 6 | Points Plus: 7 | Total Fat: 12 g | Saturated Fat: 6 g | Cholesterol: 52 mg | Sodium: 542 mg | Carbohydrates: 13 g | Sugars: 6 Fiber: 2 g | Protein: 24 g
Data without turkey sausage: Serving Size: 1 Cup | Calories: 192 | Previous Points: 4 | Points Plus: 5 | Total Fat: 9 g | Saturated Fat: 5 g | Trans Fat: 0 | Cholesterol: 25 mg | Sodium: 342 mg | Carbohydrates: 14 g | Fiber: 2 g | Sugars: 7 g | Protein: 15 g
Ingredients
- 1 lb lean ground turkey sausage (see recipe below)
- 1 (24 ounce) jar spaghetti sauce (no sugar added)
- 8 ounces (uncooked) 100% whole wheat spaghetti, about 2/3 of a 13.25 oz box, break into small pieces before adding to meat mixture
- 1 cup low fat cottage cheese
- 1 cup skim mozzarella cheese, shredded
- 1 cup low-fat ricotta cheese
- 1 teaspoon dried oregano
- 1 tablespoon chopped (fresh) basil
- Kosher or sea Salt to taste
- 1/2 tsp ground black pepper
- TURKEY SAUSAGE INGREDIENTS:
- 1 lb lean ground turkey or chicken
- 1/2 tsp garlic powder
- 1/2 tsp freshly ground black pepper
- 1 tsp dried sage
- 1/4 tsp cayenne pepper
- 1 tsp dried oregano
Directions
Add all the sausage ingredients a large mixing bowl and mix thoroughly. Cook ground turkey sausage in a large skillet over medium heat, breaking into small pieces while cooking. Ensure the turkey loses its pink color before removing from heat. Drain, discard any fat and set aside. Combine meat with marinara and broken spaghetti pieces.
In a medium bowl combine cooked turkey sausage with the remaining ingredients, add to slow cooker. Cover and cook on low 2-3 hours or until spaghetti is al dente and cheese is bubbly.
Serve and sprinkle with parmesan if desired.
Read more at http://skinnyms.com/slow-cooker-cheesy-spaghetti-with-turkey-sausag/#V136FiAoMcsog8UJ.99
spinach salad with chicken, avocado and goat cheese
Yield: 4 servings
Prep Time: 20 min
Ingredients:
SALAD:
8 cups chopped spinach (1 bag)
1 cup halved cherry or pear tomatoes
1/2 cup corn (frozen, canned, or cut off the cob)
1 1/2 cups chopped cooked chicken
1 large avocado, sliced
1/3 cup crumbled goat or feta cheese
1/4 cup toasted pine nuts
DRESSING:
3 tablespoons white wine vinegar
2 tablespoons extra-virgin olive oil
1 tablespoon Dijon mustard
salt and freshly ground black pepper, to taste
Directions:
1. Place spinach in a large salad bowl. add remaining salad ingredients.
2. In a small bowl, whisk together the dressing ingredients. Pour over the salad and toss (a little at a time… as much dressing as you desire).
Source: http://www.recipegirl.com/2012/04/02/spinach-salad-with-chicken-avocado-and-goat-cheese/
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Remake Ourselves
As human beings, our greatness lies not so much in being able to remake the world – that is the myth of the atomic age – as in being able to remake ourselves. -Ghandi
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Whole Life Challenge
The Whole Life Challenge Starts September 13! Create lifelong habits and make lifestyle changes with this fun program. If you already love your fitness routine, but need a little more accountability, this is for you. If you already eat well and workout regularly, this is for you. If you need help staying motivated to move, this is for you. If you don’t live nearby, this is for you. No matter your workout: CrossFit, kickboxing, weightlifting, running, cycling, biking, this is for you.
Whole Life Challenge is an online challenge that will help you to make the changes YOU need to make. You determine your levels, and play from there. Points are awarded throughout the game, and prizes will be given away at the end! Join team “MKG Seattle” and see what kind of difference you can make in your life! You have until August 24th to sign up at $39 for the 8 week challenge!
