Healthy Heart #GOALS

healthyheartTo reap the most heart health benefits you need about 10 hours a week in the gym. To reach this new goal you can up your daily workout to two hours a day and those extra steps you take during the day count! Adding the extra hours will reduce your risk of heart disease by 35 percent. Check out these fun workouts at LiveStrong.com, just click here to be directed to their website. 

Crunchy Coconut-Curry Chicken Fingers

stripsThanks to fitness magazine.com here is a crunchy chicken recipe that is lean. It tastes like fried chicken but, is baked! We can all applaud that.

Coconut-Curry Chicken Fingers with Cashews

Prep time: 10 minutes

Cook time: 10 minutes

Ingredients:

2 pounds boneless, skinless chicken breasts, rinsed and patted dry

1/4 teaspoon salt

1/4 teaspoon freshly ground black pepper

1 1/4 cups light coconut milk

1 cup skim milk

3 1/2 tablespoons red curry paste

3/4 cup roasted, salted cashews

3/4 cup unsweetened coconut flakes

3/4 cup cornflakes

1 10-ounce bag baby spinach

Directions:

1. Preheat the oven to 400 degrees. Lightly grease a large baking sheet.

2. Cut the chicken into 3-by-1/2-inch strips; season with salt and pepper.

3. In a wide, shallow bowl, whisk together one cup of the coconut milk, the skim milk, and 1 1/2 tablespoons curry paste.

4. In a food processor, pulse together the cashews and coconut until finely chopped. Add the cornflakes and pulse until coarse. Transfer the mixture to a wide, shallow bowl.

5. One by one, dip the chicken strips in the coconut milk mixture, letting the excess drip back into the bowl. Place the chicken in the cashew mixture and turn to coat evenly. Transfer each chicken finger to the prepared baking sheet.

6. Bake the chicken fingers in the oven, turning once halfway through, until they are golden all over, about 10 minutes.

7. While the chicken cooks, whisk together the remaining 1/4 cup coconut milk and remaining 2 tablespoons curry paste. Divide the spinach on plates and top with the chicken fingers. Drizzle the chicken fingers and spinach with the sauce and serve.

Nutrition facts per serving: Makes 6 servings, 364 calories, 40g protein, 15g carbohydrate, 15g fat (6.4g saturated), 3g fiber

The Perfect Push-Up For YOU

pushupIf you have a hard time doing push-ups don’t be hard on yourself. There are other ways to modify the push-up that will give you the same benefit of doing a normal push but, is catered to what you can do.

Start  with this modified push-up, your knees on the ground, use an elevated surface, like a park bench, and work your way to a classic modified push-up. Try an elevated push-up with your feet on a chair or bench. Or do a plyo push-up and lift your entire body off the ground. Once you’ve found your go-to push-up modification. You will gain strength to do a regular push-up, but don’t stop there! Keep “pushing-up” your limits. Check out Fitness Magazine for ALL the modified push up instructions here.

Add More Mobility Exercises to Your Workout

mobilityWhen you have good mobility it means that all your limbs have a full range of motion without any restriction. Adding mobility strengthening to your daily exercises will make a big difference to your overall health!  Check out Fitness Magazine.com for six reasons to add mobility to your workout. 

 

 

Spicy Cauliflower Tikka Masala

cauliflowerDid you know that chilis they’re rich are rich in disease-fighting antioxidants such as capsaicin? Studies also show may also help you inhale fewer calories Here’s a recipe full of that yummy spiciness you crave!

Ingredients:
1 large head cauliflower
2 Tbsp canola oil, divided
1/2 onion, diced
2 tsp grated fresh ginger
1 fresh serrano pepper, minced
1 Tbsp curry powder
1 Tbsp tomato paste
1/2 tsp salt
1 can (28 oz) crushed tomatoes
1/4 cup heavy cream
1/2 cup chopped cilantro leaves, divided

Instructions

1. Preheat oven to 400°F. Toss cauliflower florets with 1 tablespoon oil and spread on a baking sheet. Roast until tender, about 20 minutes.

2. Heat remaining oil over medium heat and cook onion until softened, about 5 minutes. Add ginger, serrano pepper, curry powder, and tomato paste, and cook 1 minute. Add salt and tomatoes and simmer, covered, for 15 minutes. Stir in cream and half the cilantro.

3. Divide sauce among 4 bowls, top with cauliflower, and sprinkle with remaining cilantro.

Want it even spicier? Add a pinch of salt. It unlocks taste buds so they can absorb more spice. Less spicy? An indian condiment, diced cucumber with plain yogurt is a cooling balm.

MAKES 4 SERVINGS. Per serving: 230 cal, 13 g fat (4 g sat), 24 g carbs, 11 g sugar, 650 mg sodium, 7 g fiber, 7 g protein

On Your Mark, Get Set, Go!

marathonRunning a marathon takes time and training but, it’s not as hard as you think it might be. The secret is to start small. Run as long as you can and time it and then add more time and more time until you are running the distance you want to be. The key is to be patient with yourself. Click here for an article about marathon training for every level. 

 

 

Winner, Winner, Chicken Dinner!

chicken

You can’t go wrong with chicken for dinner. This recipe comes from Fitness Magazine click on the link for the recipe and other yummy recipes. Stay healthy friends!

Chipotle-Glazed Roast Chicken with Sweet Potatoes

Makes: 6 servings

Prep time: 15 minutes

Cook time: 35 minutes

Ingredients

  • 4 sweet potatoes (10 ounces each), peeled and cut into 1-inch pieces
  • 2 1/2 tablespoons olive oil
  • 4 chipotle chilies in adobo sauce, minced
  • 2 garlic cloves, minced
  • 2 tablespoons honey
  • 2 teaspoons cider vinegar
  • 1 1/4 teaspoons salt, plus additional to taste
  • 1 teaspoon cumin
  • 1/2 teaspoon cinnamon
  • 6 boneless, skinless chicken breasts (2 pounds), rinsed and patted dry
  • Chopped cilantro, for garnish (optional)

Directions

1. Preheat the oven to 400 degrees. In a medium bowl, toss the sweet potatoes in the olive oil and scatter on the bottom of a roasting pan. Roast for 15 minutes.

2. In a small bowl, mix together the chilies, garlic, honey, vinegar, salt, cumin, and cinnamon to make a paste. Rub the paste evenly over each breast.

3. Place the chicken breasts on top of the sweet potatoes and roast until the chicken is just cooked through, about 25 to 30 minutes. Serve garnished with cilantro if desired.

Nutrition facts per serving: 407 calories, 38g protein, 45g carbohydrate, 8g fat (1.3g saturated), 6g fiber

6 Workout Quickies

workoutIf you can find 15 minutes to spare you can fit a pretty decent workout in your day. According to an article in Women’s Health, you can have an effective workout and it doesn’t mean you have to spend hours in the gym. Click here for the link to the article and specifics about the 15 minute workouts you can do. 

A Healthy Option for Breakfast or Lunch

40539527_sAre you striving to be healthy but are bombarded with food options that aren’t so healthy but, are extremely convenient? Well you’re in luck. Here is a simple and healthy option. Healthy women has a lot of food options you should check out their website for more yummy recipes.

 

Asparagus Omelet

You can serve this omelet with a thin slice of ham or prosciutto and fresh fruit on the side for breakfast, lunch or dinner.

Ingredients:

1 small bunch asparagus
Drizzle of olive oil
4 large eggs
Salt and pepper
Directions:

Snap off or trim the dry ends of the asparagus stems and discard. Cut the remaining spears into 3-inch pieces.
In a medium-sized pot filled with boiling, salted water, boil the asparagus for 3 minutes. Strain the asparagus.
Heat a pan with a drizzle of olive oil, and then sauté the asparagus for 2 minutes.
In a small bowl, beat the eggs with the salt and pepper using a fork.
Pour the eggs on top of the asparagus and let cook until the omelet is set. Flip halfway through to cook both sides.

What is Yoga…Really?

YogaWhat is yoga? And more importantly what isn’t it. Yoga is definitely good for your health. Click here to find out the truth about yoga.