Track Time!

Today's HIIT workout was done on the track.  However, it can be done on the treadmill or outdoors.  The track I ran on was 16 laps to a mile.

Warm Up: 5 minute jog (or I ran a whole mile)

Workout: About 20 minutes

Repeat 4X or until you've ran the track/treadmill for a whole mile

Jog 1 lap (1/16 mile)
Sprint 1 lap (1/16 mile)
Jog 1 lap (1/16 mile)
Sprint 1 lap (1/16 mile)
*After Every 1/4 mile)
30 sec Mt. Climbers
30 sec Plank Push Ups
Walk 1 lap

After you complete your mile:

Repeat 2X
45 sec Plank Jacks
45 sec Toe Taps on Bench
Walk a Lap

Cool Down: Walk 5 minutes

Chicken Fajitas and Parmesan Parsley Brown Rice

Ingredients: (2 servings)
-Chicken Breasts
-Peppers (1 1/2)
-Onion (1/2)
-Brown Rice (1/2 C)
-Fresh Shredded Parm (Handful)
-Light Sour Cream (Spoonful)
-Seasonings: Salt, Pepper, Garlic Powder, Chili Powder, Parsley and Lime Juice
-Olive Oil
-High Fiber Tortilla







While I rarely eat processed foods and flour products, I do believe that you need to find your balance with what you choose to eat.  I rarely have flour products (regular bread, pasta etc... I eat Ezekiel brand bread which is flourless), however I will have them on occasion.  I was really in the mood for a dinner with peppers and onions so I knew fajitas would be perfect! If you are going to eat flour products such as breads, pastas, wraps or tortillas, make sure they have at least 5 grams of fiber.


Marinade chicken breasts in lime juice and season with salt, pepper, garlic powder and chili powder. While the chicken marinades, heat a large skillet with a tablespoon of olive oil on medium heat.  Slice pepper and onion into long strips.

Cook brown rice according to directions.  Add pepper and onion to large skillet and cook until tender.  Cook chicken on stove until cooked.  Once everything is cooked, chop chicken and add chicken, peppers, and onion to tortilla. Top with small spoonful of sour cream if desired.  When rice is cooked, add a handful of fresh parm and stir well.  Add parsley to rice as well and stir and enjoy!

Sweet Potato Shepherd's Pie

                                                                                              A healthy twist to a classic!

Ingredients:
-1lb Lean Ground Turkey
-3-4 Small-Medium Sweet Potatoes
-Garlic (4 cloves)
-2 Carrots (chopped)
-1 Celery Stalk (chopped)
-1/2 Onion (diced)
-Milk (I used 1%) (1/2 Cup)
-Low Sodium Chicken Broth (About 1 1/4 Cup)
-Frozen Corn (1/2 Cup)
-Other Veggies of choice (peas, green beans etc...)
-Tomato Paste
-Paprika, Salt, Pepper & Onion Powder


Directions:
-Preheat oven to 400*

Mashed Sweet Potatoes:

-Peel and cube sweet potatoes
-Finely chop 2 cloves of garlic
-Boil sweet potatoes and garlic until cooked and soft
*Drain and add in 1/2 cup of milk and a dash of chicken broth, salt and pepper and mash with a potato masher.  Set aside.

Filling:

Brown your meat in a large saute pan and season as desired.  Once cooked, set aside on a plate.  While turkey is cooking, chop up carrots, celery, onion and 2 more cloves of garlic.  Add a tablespoon of olive oil to the pan and on medium heat cook carrots, celery and onion until tender.  Add garlic and cook another 2-3 minutes.  Add corn, 1 cup of chicken broth, 2 tsps of tomato paste, cooked turkey and season with salt, pepper and onion powder.  Simmer for 5-10 more minutes.

In a deep baking dish, layer the bottom with the filling.  Layer your mashed sweet potatoes on top and sprinkle with paprika.  Bake 20-30 minutes, serve and enjoy!

"Quick" Lunches

I was recently asked for some healthy "quick" lunch ideas.  A client had come to me asking this question because when she's in a rush out the door in the morning, grabbing a frozen option like Lean Cuisine was her solution.  Knowing it wasn't the best option; she wanted to know some other options instead.  When it comes to frozen meals, a lot tend to be high in sodium and have a bunch of stuff in them that we don't need to be eating.

If you are going to go the frozen route, choose a bag of frozen veggies in a steamer bag.  Veggies are great for us, so having a frozen veggie bag over a frozen lunch would be a better option.  However, they are low in calories, so pack simple grab and go items such as fruit and yogurt as well.

My other suggestion was to just plan ahead and buy simple grab and go items each week at the store.  If you know you are going to have a busy week ahead and might run into the issue of having to run out the door in the morning, then make sure to buy some simple staples at the grocery store for the week.  One idea would be to buy a bag of salad, fruit that is easy to grab and eat such as bananas, apples or grapes, a couple snack size veggie packs and a few single serving yogurts.  In the morning just throw your items in your lunchbox and head out the door.  Each item is simple enough to just grab and take with you and is a more nutritious option then frozen lunches.

Also, make extra when cooking dinner so you have leftovers for lunch.  It's a quick and easy option.  Just start to think of items that are healthy but can be thrown into your lunch when your in a rush.  Keep it simple!