I hope that you are enjoying the sun if you are in Victoria, B.C.
If you are elsewhere you may or may not be so lucky to have this great workout weather!
Outdoor workouts not only can be more challenging than working out in the gym, but they also provide for a change of pace and refreshing views.
Workout Ideas!
Warmup for 5-10 mins
Jog/Run for 2mins
Squats 15
Squat jumps 15
Pushups 15
Burpees 15
Repeat the circuit for 30-60mins! Take a watch with you to track time!
For fast and easy workout ideas!
Visit www.3minuteworkouts.com
Tuesday, June 22, 2010
Thursday, June 17, 2010
Get some!! Good food and workouts!
New Image Recipe!
Dirty Rice
Serves 6 Prep Time 30minsTotal Time 65mins
This version of this spicy dish uses whole-grain Wehani rice. Long-grain brown rice also works. Traditionally made with chicken liver, which gives it a "dirty" color, we use healthy lean chicken sausage instead. INGREDIENTS1 1/2 cups Wehani or long-grain brown rice, (see Note)3 cups reduced-sodium chicken broth1 tablespoon peanut oil, or canola oil10 ounces cooked chicken andouille, or other spicy chicken sausage, cut into 1/2-inch pieces1 1/2 cups chopped yellow onion1 1/4 cups chopped celery1 cup chopped green bell pepper1 cup chopped red bell pepper2 cloves garlic, minced2 teaspoons chopped fresh thyme leaves1/4-1 teaspoon cayenne pepper1/4 teaspoon salt
COOKING DIRECTIONS Step 1 Bring rice and broth to a boil in a large saucepan. Reduce heat to low, cover, and simmer at the lowest bubble until the water is absorbed and the rice is tender, about 50 minutes (see Test Kitchen Note). Remove from the heat and let stand, covered, for 10 minutes.Step 2 While the rice is standing, heat oil in a large nonstick skillet over medium heat. Add sausage and cook, stirring, until it begins to brown, about 5 minutes. Add onion, celery, green and red bell pepper and garlic and cook, stirring, until the onion is soft, about 5 minutes more. Stir in thyme, cayenne to taste and salt. Stir the sausage mixture into the rice and serve.
New Image Workouts!
10 Pushups
10 situps
10 squats
10 lunges
Run 2 mins Repeat 2-6x
Dirty Rice
Serves 6 Prep Time 30minsTotal Time 65mins
This version of this spicy dish uses whole-grain Wehani rice. Long-grain brown rice also works. Traditionally made with chicken liver, which gives it a "dirty" color, we use healthy lean chicken sausage instead. INGREDIENTS1 1/2 cups Wehani or long-grain brown rice, (see Note)3 cups reduced-sodium chicken broth1 tablespoon peanut oil, or canola oil10 ounces cooked chicken andouille, or other spicy chicken sausage, cut into 1/2-inch pieces1 1/2 cups chopped yellow onion1 1/4 cups chopped celery1 cup chopped green bell pepper1 cup chopped red bell pepper2 cloves garlic, minced2 teaspoons chopped fresh thyme leaves1/4-1 teaspoon cayenne pepper1/4 teaspoon salt
COOKING DIRECTIONS Step 1 Bring rice and broth to a boil in a large saucepan. Reduce heat to low, cover, and simmer at the lowest bubble until the water is absorbed and the rice is tender, about 50 minutes (see Test Kitchen Note). Remove from the heat and let stand, covered, for 10 minutes.Step 2 While the rice is standing, heat oil in a large nonstick skillet over medium heat. Add sausage and cook, stirring, until it begins to brown, about 5 minutes. Add onion, celery, green and red bell pepper and garlic and cook, stirring, until the onion is soft, about 5 minutes more. Stir in thyme, cayenne to taste and salt. Stir the sausage mixture into the rice and serve.
New Image Workouts!
10 Pushups
10 situps
10 squats
10 lunges
Run 2 mins Repeat 2-6x
Sunday, June 13, 2010
BBQ done RIGHT!
Here is a great recipe for the summer BBQ season. The 3 bean salad is great with some bbq salmon.
With the salmon, spice with pepper, little basil, lemon, and onion. Wrap the salmon in tinfoil and bbq for 12-20mins on med-high. Serve with the bean salad and you've got yourself one healthy meal!
Here's the salad recipe... This three-bean salad has far less sugar than typical versions. We opt for a combination of canned and frozen beans (for convenience) along with fresh green beans for their great taste and texture.
Makes 8 servings, about 1 cup each
ACTIVE TIME: 30 minutesTOTAL TIME: 30 minutes
EASE OF PREPARATION: Easy3 tablespoons cider vinegar3 tablespoons rice vinegar1 tablespoon sugar1 tablespoon whole-grain mustard1 tablespoon canola oil1/2 teaspoon salt Freshly ground pepper to taste1/3 cup diced red onion1 15-ounce can black-eyed peas or chickpeas, rinsed1 10-ounce package frozen baby lima beans or shelled edamame1 pound green beans, trimmed and cut into 1-inch pieces 2 tablespoons chopped fresh parsley1. Put a large saucepan of water on to boil. Fill a large bowl half full with ice water and place next to the stove.2. Meanwhile, whisk cider vinegar, rice vinegar, sugar, mustard, oil, salt and pepper in a large bowl until blended. Add onion and black-eyed peas (or chickpeas); toss to coat.3. Cook lima beans (or edamame) in the boiling water until tender, about 5 minutes. Remove with a slotted spoon and refresh in the ice water. Pat dry and add to the bowl. 4. Cook green beans in the boiling water until just tender, 3 to 6 minutes. Drain and refresh in the ice water. Pat dry and add to the salad along with parsley; toss well.
NUTRITION INFORMATION: Per serving: 109 calories; 2 g fat (0 g sat, 1 g mono); 0 mg cholesterol; 18 g carbohydrate; 5 g protein; 6 g fiber; 322 mg sodium; 381 mg potassium. Nutrition bonus: Fiber (23% daily value), Vitamin C (15% dv). 2 Carbohydrate ServingsExchanges: 1 starch, 1 vegetable
MAKE AHEAD TIP: Prepare through Step 2. Cook lima beans and green beans (see Steps 3-4 for timing) and refrigerate separately. Toss the salad components with the dressing just before serving.Enjoy!! Arran
With the salmon, spice with pepper, little basil, lemon, and onion. Wrap the salmon in tinfoil and bbq for 12-20mins on med-high. Serve with the bean salad and you've got yourself one healthy meal!
Here's the salad recipe... This three-bean salad has far less sugar than typical versions. We opt for a combination of canned and frozen beans (for convenience) along with fresh green beans for their great taste and texture.
Makes 8 servings, about 1 cup each
ACTIVE TIME: 30 minutesTOTAL TIME: 30 minutes
EASE OF PREPARATION: Easy3 tablespoons cider vinegar3 tablespoons rice vinegar1 tablespoon sugar1 tablespoon whole-grain mustard1 tablespoon canola oil1/2 teaspoon salt Freshly ground pepper to taste1/3 cup diced red onion1 15-ounce can black-eyed peas or chickpeas, rinsed1 10-ounce package frozen baby lima beans or shelled edamame1 pound green beans, trimmed and cut into 1-inch pieces 2 tablespoons chopped fresh parsley1. Put a large saucepan of water on to boil. Fill a large bowl half full with ice water and place next to the stove.2. Meanwhile, whisk cider vinegar, rice vinegar, sugar, mustard, oil, salt and pepper in a large bowl until blended. Add onion and black-eyed peas (or chickpeas); toss to coat.3. Cook lima beans (or edamame) in the boiling water until tender, about 5 minutes. Remove with a slotted spoon and refresh in the ice water. Pat dry and add to the bowl. 4. Cook green beans in the boiling water until just tender, 3 to 6 minutes. Drain and refresh in the ice water. Pat dry and add to the salad along with parsley; toss well.
NUTRITION INFORMATION: Per serving: 109 calories; 2 g fat (0 g sat, 1 g mono); 0 mg cholesterol; 18 g carbohydrate; 5 g protein; 6 g fiber; 322 mg sodium; 381 mg potassium. Nutrition bonus: Fiber (23% daily value), Vitamin C (15% dv). 2 Carbohydrate ServingsExchanges: 1 starch, 1 vegetable
MAKE AHEAD TIP: Prepare through Step 2. Cook lima beans and green beans (see Steps 3-4 for timing) and refrigerate separately. Toss the salad components with the dressing just before serving.Enjoy!! Arran
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