Follow the calendar and perform the exercises for the day. I will be adding a video link to give you a better visual.....and I am hoping I may have some kids join in too!
Share with others, challenge yourself and most of all.....have FUN!!
Friday, May 31, 2013
June Challenge....."Ab"tacular!
It's a new month and that means a new challenge! June will be all about working our abs.
Follow the calendar and perform the exercises for the day. I will be adding a video link to give you a better visual.....and I am hoping I may have some kids join in too!
Share with others, challenge yourself and most of all.....have FUN!!
Follow the calendar and perform the exercises for the day. I will be adding a video link to give you a better visual.....and I am hoping I may have some kids join in too!
Share with others, challenge yourself and most of all.....have FUN!!
Wednesday, May 22, 2013
BBQ Chicken Quinoa Salad
I am so excited about this AWESOME recipe! I found it from one of my favorite blogger: Iowa Girl Eats:) Thank you for this YUMMY and HEALTHY recipe.
Quinoa is truly a SUPER FOOD!! Here are some facts about quinoa....just in case you need a reason other than it tastes great to eat it:)
1. Quinoa is one of the most protein-rich foods we can eat. It is a complete protein containing all nine essential amino acids.
2. Quinoa contains almost twice as much fiber as most other grains. Fiber is most widely known to relieve constipation. It also helps to prevent heart disease by reducing high blood pressure and diabetes. Fiber lowers cholesterol and glucose levels, may lower your risk of developing hemorrhoids, and may help you to lose weight (it takes a longer time to chew than does other foods because it makes you feel fuller for longer and is less “energy dense,” which means it has fewer calories for the same volume of food).
3. Quinoa contains Iron. Iron helps keep our red blood cells healthy and is the basis of hemoglobin formation. Iron carries oxygen from one cell to another and supplies oxygen to our muscles to aid in their contraction. Iron also increases brain function because the brain takes in about 20% of our blood oxygen. There are many benefits of iron; it aids in neurotransmitter synthesis, regulation of body temperature, enzyme activity and energy metabolism.
4. Quinoa contains lysine. Lysine is mainly essential for tissue growth and repair.
5. Quinoa is rich in magnesium. Magnesium helps to relax blood vessels and thereby to alleviate migraines. Magnesium also may reduce Type 2 diabetes by promoting healthy blood sugar control. Other health benefits of magnesium include transmission of nerve impulses, body temperature regulation, detoxification, energy production, and the formation of healthy bones and teeth.
6. Quinoa is high in Riboflavin (B2). B2 improves energy metabolism within brain and muscle cells and is known to help create proper energy production in cells.
7. Quinoa has a high content of manganese. Manganese is an antioxidant, which helps to prevent damage of mitochondria during energy production as well as to protect red blood cells and other cells from injury by free radicals.
And here's the recipe.....
Serves 4
Ingredients:
1 cup quinoa, rinsed very well
2 cups chicken broth
2 chicken breasts
salt & pepper
2 ears corn, shucked (or 1 cup corn kernels)
1/2 cup black beans, drained & rinsed
1/2 cup shredded sharp cheddar cheese
1/4 cup chopped fresh cilantro
1/4 cup plain Greek yogurt
1/4 cup BBQ sauce (plus more for chicken)
Directions:
1. Rinse quinoa very well in a fine mesh sieve under cold running water. Combine with the chicken broth in a saucepan then bring to a boil. Place a lid on top, lower heat to medium-low, and cook until quinoa is tender, about 20 minutes.
2. Meanwhile, season both sides of the chicken breasts with salt & pepper, then grill over medium-high heat for 4-5 minutes a side, or until no longer pink in the center. (Alternatively you could poach the chicken, or use leftover or rotisserie chicken.) Add corn to the grill at the same time, and rotate every couple of minutes to evenly char on all sides. Remove chicken and corn to a plate and let cool slightly. Shred or cut chicken into cubes, then mix with enough BBQ sauce to coat. Slice kernels off the cob.
3. Mix together Greek yogurt and BBQ sauce in a bowl. Evenly divide the cooked quinoa, shredded BBQ chicken, grilled corn, black beans, and shredded cheese between four plates. Drizzle with yogurt and BBQ sauce mixture, then garnish with chopped cilantro.
Quinoa is truly a SUPER FOOD!! Here are some facts about quinoa....just in case you need a reason other than it tastes great to eat it:)
1. Quinoa is one of the most protein-rich foods we can eat. It is a complete protein containing all nine essential amino acids.
2. Quinoa contains almost twice as much fiber as most other grains. Fiber is most widely known to relieve constipation. It also helps to prevent heart disease by reducing high blood pressure and diabetes. Fiber lowers cholesterol and glucose levels, may lower your risk of developing hemorrhoids, and may help you to lose weight (it takes a longer time to chew than does other foods because it makes you feel fuller for longer and is less “energy dense,” which means it has fewer calories for the same volume of food).
3. Quinoa contains Iron. Iron helps keep our red blood cells healthy and is the basis of hemoglobin formation. Iron carries oxygen from one cell to another and supplies oxygen to our muscles to aid in their contraction. Iron also increases brain function because the brain takes in about 20% of our blood oxygen. There are many benefits of iron; it aids in neurotransmitter synthesis, regulation of body temperature, enzyme activity and energy metabolism.
4. Quinoa contains lysine. Lysine is mainly essential for tissue growth and repair.
5. Quinoa is rich in magnesium. Magnesium helps to relax blood vessels and thereby to alleviate migraines. Magnesium also may reduce Type 2 diabetes by promoting healthy blood sugar control. Other health benefits of magnesium include transmission of nerve impulses, body temperature regulation, detoxification, energy production, and the formation of healthy bones and teeth.
6. Quinoa is high in Riboflavin (B2). B2 improves energy metabolism within brain and muscle cells and is known to help create proper energy production in cells.
7. Quinoa has a high content of manganese. Manganese is an antioxidant, which helps to prevent damage of mitochondria during energy production as well as to protect red blood cells and other cells from injury by free radicals.
And here's the recipe.....
Serves 4
Ingredients:
1 cup quinoa, rinsed very well
2 cups chicken broth
2 chicken breasts
salt & pepper
2 ears corn, shucked (or 1 cup corn kernels)
1/2 cup black beans, drained & rinsed
1/2 cup shredded sharp cheddar cheese
1/4 cup chopped fresh cilantro
1/4 cup plain Greek yogurt
1/4 cup BBQ sauce (plus more for chicken)
Directions:
1. Rinse quinoa very well in a fine mesh sieve under cold running water. Combine with the chicken broth in a saucepan then bring to a boil. Place a lid on top, lower heat to medium-low, and cook until quinoa is tender, about 20 minutes.
2. Meanwhile, season both sides of the chicken breasts with salt & pepper, then grill over medium-high heat for 4-5 minutes a side, or until no longer pink in the center. (Alternatively you could poach the chicken, or use leftover or rotisserie chicken.) Add corn to the grill at the same time, and rotate every couple of minutes to evenly char on all sides. Remove chicken and corn to a plate and let cool slightly. Shred or cut chicken into cubes, then mix with enough BBQ sauce to coat. Slice kernels off the cob.
3. Mix together Greek yogurt and BBQ sauce in a bowl. Evenly divide the cooked quinoa, shredded BBQ chicken, grilled corn, black beans, and shredded cheese between four plates. Drizzle with yogurt and BBQ sauce mixture, then garnish with chopped cilantro.
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