Monday, 31 August 2015

Buns Of Steel

https://www.youtube.com/watch?v=nlawhQDvgJg

Sunday, 30 August 2015

Workout? Ain’t Nobody Got Time For That, Right?

Workout? Ain’t Nobody Got Time For That, Right?

by Kerri Randall

I get it. We’re all busy people, not enough hours in the day. But what’s that saying? We’ve all got the same 24 hours as Beyonce.

And I feel ya when you say that working out sucks and it just isn’t fun. But let me take you back to my belief that you just need to find the right workout for you. That’s going to take time…and WORK. (There’s that damn WORK word again. All caps too. Must be important…)

But once you find it, you’re going to fall in love with working out, I promise. I speak from personal experience.

I used to HATE working out. Yes, me, the bubbly, happy, way-too-energetic instructor of 4 different formats, who still fits in a couple workouts on her own at home on top of it all.

My abs have always been my trouble spot, so I invested in all those gimmicky ab gadgets (never got to that belt that shocks your abs into contracting, though, thank God!). Every single one of them recommended cardio or some form of exercise along with a good diet “for best results.”

And I thought, screw that noise. All I want to fix are my abs, so I’ll just work on that.

Surprise, surprise, I never saw any results. My ab muscles were damn strong, though!! But you couldn’t see them at all…

Eventually I bought a Tae Bo video, kinda liked it, bought a few more, got my mom to join in with me. But I was always watching the clock. “Seriously? It’s only been 5 minutes since the last time I looked?”

Then a friend of mine lent me her Turbo Jam videos. I was a little reluctant but she insisted I try them. I fell in love instantly. I mean, I had to break a couple of times and take my inhaler more than I should and I thought I was going to die, but I was smiling and having so much fun I couldn’t wait to do it again!

That’s when I started learning how to MAKE time for working out. It’s so much easier to find room in your day when you love it and you’re looking forward to it.

I can’t tell you which workout is your soulmate workout–there are so many options out there, so many different personalities. You have to do your own research and actually try them out. Date around, play the field, until you find your soulmate. If you really want a few suggestions, comment below or find me on Facebook and we can chat. =)

Your best bet for automatically making time to work out is to become an instructor. It’s awesome to get paid to work out, but the point is you kind of have no choice–you have to be there, and you also have to be there on time. But also when you’re the instructor, it’s not really YOUR workout. You’re there for your students, to coach and motivate them, so it counts…but it doesn’t.

So if instructing isn’t an option, you might have to force yourself out of bed a little earlier. It’ll suck in the beginning but eventually you’ll get accustomed to it. It’ll become habit in a month or so, so none of this quitting after a week stuff just cuz you’re tired. Go to bed earlier then. Damn straight.

Or join a gym or the corporate fitness program at your work. You’ll get used to keeping a gym bag full of workout clothes in your car, and you’ll either work out at work, on your lunch, or immediately after work. Don’t let your car go on autopilot and drive you home. If you find yourself in the driveway and you’re not drenched in sweat, put the car in reverse and find the nearest gym pronto.

There are ways to do it. There IS time, no matter how busy you are. (And if you think about it, busy people have an easier time FINDING time to fit stuff in because you already know how to organize and plan your day effectively.) There are programs out there that can get you a hardcore, quality workout in 20-30 minutes.

Heck, get up 10 minutes early and go for a 10-minute walk! Bench press your toddler! Let your dog take you for a run! Pull out that old Buns of Steel VHS tape. I don’t care what you do–just MOVE. DO SOMETHING. ANYTHING!

If it gets your heart pumping, you break a sweat, and you feel stronger in the end, it’s worth making time for. If it makes you HAPPY, it’s worth making time for! Find the workout that makes you happy, make time for it, and keep doing it.

Whether you want to lose weight, or you just want to maintain where you’re at, or you want to gain muscle, or you want more energy, for the love of God, just WORK OUT!!

EVERYBODY GOT TIME FOR THAT!! =)

Source:- http://www.kerrijokala.com/workout-time

Saturday, 29 August 2015

Ain't Nobody........

Great version.....am bopping away here!
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Friday, 28 August 2015

Superfood Spotlight: Chia Seeds

Yes, I have bought the seeds but am too scared to try anything yet!

This would be at about my level!

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Rich in a number of vital nutrients, chia seeds are a heart healthy food that provides a natural boost of energy.

Chia? You mean that fuzzy plant?

As a matter of fact, yes. Although chia seeds are used as fun, playful items, they are also edible and extremely nutritious. Chia, or Salvia hispanica, is a species of flowering plant related to mint. This tiny seed measures just 2 millimeters long but packs a powerful punch of nutrients and health benefits to go along with a pleasant, nutty flavor.

Native to Argentina, Paraguay and Mexico, chia seeds originated as a food source for the Aztec and Mayan civilizations. The word chia means strength, and both cultures used the seed as an energy booster, making chia the perfect nutritious addition to a variety of healthy dishes.

Each 3-tablespoon serving of chia seeds contains just 160 calories and is rich in omega-3 and omega-6 fatty acids. Add to that chia’s 5 grams of protein, 12 grams of fiber, 20 percent of your daily value of calcium and iron, 10 percent of your daily value of vitamin A, and 8 percent of the daily recommended dose of vitamin C, and youll find it easy to include a serving with every meal.

Studies suggest that eating chia slows down how quickly our bodies convert carbohydrates into simple sugars, making the seed a perfect meal add-in for diabetics. The seeds can also assist with overeating issues. Chia helps you feel fuller longer, while blocking a small amount of calorie absorption due to its gelling tendency within the GI tract.

Chia also helps the body stay hydrated by absorbing liquid, making it a popular choice for athletes and outdoor enthusiasts. To top it off, chia contains more omega-3 fatty acids than salmon, establishing the seed as a true heart-healthy food.

Did you know?

A serving of chia seeds contains more nutrients than many popular health foods:

100% more potassium than a banana
200% more iron than spinach
300% more selenium than flax seeds
500% more calcium than whole milk
600% more omega-3 than wild salmon
1,400% more magnesium than broccoli

Holy (Chia) Guacamole!

Makes 8 servings • Prep time: 15 minutes • Cook time: none

Ingredients

1 large tomato
2 Tbsp. chia seeds
1 large avocado
cup red onion, minced
cup cilantro, chopped
1 jalapeo pepper, seeded, deveined and minced
Juice from lime
tsp. salt, or to taste

Cooking Directions

In a food processor, pulse the tomato into a chunky puree. Transfer to a small bowl, add the chia seeds and stir well. Let sit for 10 minutes to allow the chia seeds to absorb the tomato juice.
In a large bowl, mash the avocado with a fork. Add the onion, cilantro, jalapeo, lime juice and salt. Mix well. Add the thickened tomato-chia mixture and stir.
Serve with tortilla chips. To lighten up even more, serve with sliced cucumbers and radishes.

Per Serving: Calories 65, Carbs 4g, Fat 5g, Protein 2g
*21% less calories, 20% less carbs and 37% less fat than regular guacamole

Spicy Vegan Burgers

Makes 12 burgers • Prep time: 30 minutes • Cook time: 20 minutes

Ingredients

5 Tbsp. chia seeds
1 cup water
1 Tbsp. coconut oil
1 onion, diced
1 clove garlic, minced
1 Tbsp. cumin
1 Tbsp. chili powder
1 18-oz. can black beans, drained and rinsed
1 tsp. oregano
cup cilantro, chopped
2 Tbsp. sesame oil
cup almonds, roasted and chopped
1 cup sunflower seeds, roasted and chopped
3 cups fine breadcrumbs
cup soy sauce
2 cups carrots, grated
2 cups oats
Flour for dredging
2 Tbsp. coconut oil

Cooking Directions

Mix chia seeds and water in a small bowl. Let sit for 5 minutes, until seeds have absorbed the water and form a gooey texture, similar to a raw egg yolk.
In a large skillet, saut onions and garlic in coconut oil. Place in a large mixing bowl and let cool. Add chia mixture and remaining ingredients; mix well. Shape into 12 patties and dredge in flour.
Heat coconut oil in a large skillet over medium heat. Brown burgers in batches until golden on each side and heated through.
Store leftover burgers in the freezer for a quick and easy meal later.

Tip: If you want to skip all the chopping, throw ingredients together in a food processor and pulse until chopped.

Per Serving: Calories 295, Carbs 36g, Fat 13g, Protein 11g

Nutty Agave Granola

Makes 5 cups • Prep time: 15 minutes • Cook time: 30 minutes

Ingredients

cup extra virgin coconut oil, melted
cup agave
1 tsp. ground cinnamon
2 Tbsp. packed coconut palm sugar
1 tsp. vanilla
cup chia seeds
3 cups old fashioned rolled oats
cup slivered almonds
cup raw sunflower seeds
cup raw pumpkin seeds
2 Tbsp. flax seeds
2 Tbsp. wheat germ
tsp. sea salt

Cooking Directions

Line a baking sheet with parchment paper. Preheat oven to 350F.
In a small bowl, heat coconut oil in the microwave until melted. Add agave, cinnamon, coconut palm sugar and vanilla, then stir until smooth.
Combine the oats, almonds, sunflower seeds, pumpkin seeds, flax seeds, wheat germ and salt in a large bowl.
Add the wet mixture to the dry mixture and stir, making sure everything is evenly coated. Spread the mixture evenly on the prepared baking sheet. Bake, stirring occasionally, until golden brown and crisp, 25-30 minutes.

Per Serving: Calories 191, Carbs 20g, Fat 10g, Protein 5g

All Day Energy Bars

Makes 25 bars • Prep time: 15 minutes • Inactive prep time: 12 hours • Cook time: none

Ingredients

2 cups raw almonds
1 cup agave nectar
2/3 cup coconut oil, melted
2 tsp. vanilla
1 tsp. kosher salt
4 cups rolled oats
1 cup unsweetened shredded coconut, divided
cup chopped almonds, divided
cup dried apricots (or dried fruit of your choice), chopped
cup chia seeds
cup dark chocolate chips

Cooking Directions

Line 9×9 pan with wax paper.
In a high-speed blender or food processor, combine 2 cups raw almonds, agave, melted coconut oil, vanilla and salt. Blend until smooth.
In a separate bowl, combine oats, cup shredded coconut, half of the chopped almonds, apricots or dried fruit of your choice, and chia seeds. Stir agave mixture into dry ingredients. Reserve remaining almonds, shredded coconut and dark chocolate chips for topping.
Spread mixture into pan. Cover top with wax paper and press evenly to compact; remove wax paper. Melt chocolate chips in microwave, stirring every 30 seconds. Spread melted chocolate evenly over top of bars. Sprinkle with remaining shredded coconut and chopped almonds. Let sit at room temperature overnight uncovered.

Per Serving: Calories 203, Carbs 27g, Fat 10g, Protein 4g

Vanilla Chia Pudding Parfaits

Makes 4 servings • Prep time: 5 minutes • Inactive prep time: 15 minutes • Cook time: none

Ingredients

1 cup unsweetened vanilla almond milk
1 cup plain low-fat
Greek yogurt
2 Tbsp. agave, plus
4 tsp. for serving
1 tsp. vanilla
Kosher salt
cup chia seeds
1 pint strawberries, hulled and chopped
cup sliced almonds, toasted

Cooking Directions

In a medium bowl, gently whisk the almond milk, yogurt, 2 Tbsp. agave, vanilla and 1/8 tsp. salt until just blended. Whisk in the chia seeds; let stand 30 minutes. Stir to distribute the seeds if they have settled. Cover and refrigerate overnight.
The next day, in a medium bowl, toss the berries with the remaining 4 tsp. agave. Mix in almonds.
Spoon the layers of pudding and berry mixture into 4 bowls or glasses.

Per Serving: Calories 200, Carbs 27g, Fat 7g, Protein 10g

Lemon Chia Seed Muffins

Makes 12 muffins • Prep time: 5 minutes • Cook time: 20 minutes

Ingredients

1 cups all-purpose flour
2 tsp. baking powder
tsp. salt
cup agave
cup part-skim ricotta cheese
cup water
cup coconut oil, melted
Zest of 2 lemons
2 Tbsp. fresh lemon juice
1 egg
2 Tbsp. chia seeds

Cooking Directions

Preheat oven to 375F. Line a muffin tin with paper liners or grease with coconut oil.
In a large bowl, whisk together dry ingredients. In a medium bowl, mix together the remaining ingredients except for chia seeds.
Make a well in the center of the dry ingredients, pour the wet ingredients in and mix with a wooden spoon. Be careful not to overmix. Gently fold the chia seeds into the batter.
Divide batter evenly into muffin tin. Bake for about 16 minutes, until an inserted toothpick comes out clean.

Per Serving: Calories 200, Carbs 32g, Fat 7g

Source:- http://healthylivingmadesimple.com/superfood-spotlight-chia-seeds/

Thursday, 27 August 2015

31 Healthy And Delicious Ways To Cook With Chia Seeds

There, in your pudding, look: It’s a poppy seed… it’s a lentil… no, it’s a SUPERFOOD!

The tiny and humble chia seed, despite being truly old-school (it was an important part of the Aztecs’ diet), has started to hit the culinary big-time in the last few years, transitioning from novelty plant beard producer to bona fide superfood. And signs point to it trending harder than ever before in 2014.

This renaissance is thanks to people catching on to chia’s many nutritional perks (it’s packed with fiber, fatty acids, protein, and minerals) and unique physical properties: It looks like a poppy seed but acts more like tapioca, swelling up and turning gelatinous when you soak it. That sounds weird, but is great for making no-cook pudding, jelling low-sugar jams, replacing eggs, and more tricks that come in especially handy in raw and vegan cooking.

If you want to know more about the nitty-gritty of chia seeds, check out this handy guide on Nutrition Stripped. But above all, know this: no other plant in history has done so much to vastly increase the amount of pudding recipes on the internet. And for that, we should all be grateful.

Here are some excellent ideas for how to start incorporating chia power in into your own eating routine.

1. Lemon Chia Seed Scones with Sweet Lemon Glaze

margaretsdish.blogspot.com

It’s over, poppy seeds. What did YOU ever do to up my daily fiber intake? Get the recipe.

2. Raspberry Chia Seed Jam

thehonoursystem.com

Soak, blend, and commence eating by the spoonful. Get the recipe.

3. Grain-Free Chia Buckwheat Pizza

nyoutritious.com

Buckwheat: not actually a type of wheat (in case you were wondering). Get the recipe.

4. Vanilla-Almond Chia Breakfast Pudding

dailyburn.com

Get the recipe.

5. Kale & Farro Salad with Lemon Chia Dressing

conveganence.com

Chia adds body and creaminess to this Caesar-esque (but vegan) dressing without adding fat. Get the recipe.

6. Banana-Peanut Butter Chia Seed Muffins

tablespoon.com

You can toss a couple tablespoons of chia seeds into lots of different baking recipes to add a little crunch and a significant nutrition boost. Get the recipe.

7. Vegan Peach, Oat & Chia Smoothie

minimalistbaker.com

Get the recipe.

8. Tomato Chia Jam BLT

thewholesomepursuit.com

Chia seeds are a great way to thicken jam without using pectin or a ton of sugar, which means you can make a tomato jam that’s not too sweet to be a great sandwich condiment. Get the recipe.