- Barbell Incline 3 sets 4-6 reps heavy weight
- Inclined Dumbbell Press 3 sets 8 reps
- Inclined Dumbbell Flyes 3 sets 8-12 reps
- Push Ups 3 sets of 12
BACK MASS ROUTINE
at home ab workout!!
Wild Rice and Herb Salad
In a saucepan, bring the water to a boil. Add the wild rice and cook on a low boil for about 40 minutes or until the rice is tender but still firm. While the rice is cooking, thinly slice the onion, caramelize it in a frying pan on medium/low heat and then set aside. Once the rice is cooked, drain the water and put the rice into a salad bowl. Drain and rinse the garbanzo beans and add them to the rice. Add the curry powder, cumin, fresh herbs, and caramelized onions to the rice and garbanzo beans. Mix good, adding salt and pepper to taste. Serve warm.
Black Bean AVOCADO enchiladas
1/2 cup uncooked quinoa
2 small/medium avocados
15 oz. can black beans, rinsed and drained
1 1/2 cups corn (thawed, if frozen)
4-5 green onions, sliced
1/2 cup chopped cilantro
1 tsp. cumin
8 large tortillas (or about 10-12 corn tortillas)
Nutritional yeast for sprinkling
Optional: lightly sauteed spinach
3 cups low sodium vegetable broth
1/4 cup tomato paste
1/4 cup all-purpose flour (I use gluten-free)
2 Tbsp. olive oil
2 tsp. cumin
1/2 tsp. smoked paprika
1/4 tsp. garlic powder
1/4 tsp. onion powder
1/4 tsp. chili powder
Salt/pepper to taste
Rinse and cook quinoa according to package directions, using 1 cup water.
Meanwhile, make the enchilada sauce: in a small bowl, add flour and spices. In a saucepan over medium heat, add olive oil. Once warm, add tomato paste and flour/spices. Cook 1 minute, whisking. Whisk in broth, and bring to a boil. Reduce heat to simmer, and cook until thickened, about 8 minutes. Salt/pepper to taste.
Meanwhile, dice the avocado, and slice green onions.
In a large bowl, add black beans, corn, green onions, cumin, and lightly sauteed spinach if using. Add cooked quinoa, and stir. Add avocado and lightly toss to combine.
Preheat oven to 375.
In a lightly sprayed 9x13 baking dish, pour a small amount of sauce to coat the bottom.
Evenly distribute the black bean/quinoa mixture to the center of each tortilla, roll up, and place seam side down in the dish. Pour remaining sauce over the enchiladas.
Bake about 25 minutes.
Optional: garnish with cilantro, green onions, or sprinkle nutritional yeast before serving.
Grab & Go zucchini oatmeal snacks
Measure the zucchini before patting it dry. You must pat it dry to remove the excess moisture because that excess moisture will prevent the snack cake from fully baking and cause the snack cake to collapse while cooling. To pat the zucchini dry, lay a double-thick layer of paper towels onto a cutting board, and arrange the freshly shredded zucchini on top. Place another double-thick layer of paper towels on the zucchini, and firmly press down until the top towel turns completely wet.
For a sweeter flavor, increase the maple syrup by an additional 2 tablespoons (½ cup total), and decrease the milk by 2 tablespoons (6 tablespoons instead).
Healthy Spicy Turkey Chili!
Healthy Spicy Turkey Chili
Homemade Protein Bars
2 Cups Oats
1 Scoop Chocolate Protein Powder
1/3 Cup Raisins/Dried Cranberries
1/4 Cup Sliced Almonds or Peanuts
1/2 Tbsp Cinnamon
1/4 Cup PB
1/4 Cup Honey
1/4 Cup Almond Milk
1/4 Cup Unsweetened Apple Sauce
1/4 Cup 70% Dark Chocolate Chips
1 Tsp Vanilla Extract
In a large bowl, combine dry ingredients and set aside. In a separate medium sized bowl, combine wet ingredients together and microwave for 30 seconds. It should be melted and "creamy." If not, microwave for another 30 seconds. Combine all ingredients together, then pour into an 8 x 8 container (lined with wax paper and sprayed with Pam). Press flat so it's all even & refrigerate for approximately 20 minutes. Turn upside down so it comes out of container, cut into 6-10 Bars and Enjoy!