July "Jumping" Challenge

The ultimate exertion of muscle force in a short amount of time can be done with plyometrics.  These are hard little exercises that at first seem easy, then end up making you feel the burn in about every
area you are working.  Plyos have been used with athletes to help improve performance, especially when it comes to both speed and power.  One thing you want to watch carefully is to try and land softly. No need to add extra force or pressure on your joints....just on your muscles.
Here is you monthly challenge for July. Find a solid surface, comfy and supportive workout shoes and get ready to jump into shape!
Wishing you and your family have a safe and fun 4th of July!

Individual 7 layer dip

Here's a great way to serve 7 layer dip at a party that can be easily transported in a cake pan or muffin pan.  Layer the ingredients as listed in a clear disposable cup and ENJOY!

• Black beans or refried black beans
• Guacamole
• Greek yogurt (I like Fage)
• Salsa
• Light colby jack cheese
• diced black olives/tomatoes/green onion
• Chips

Giving life perspective

I am finally getting back to my home life and routine again since my mission trip to Bolivia.  It was the most intense emotional experience of highs/lows I have ever been on.  To see all the eyes that held hope, love and hurt ~ as well as being touched by all my senses is what I will forever remember. There are just so many stories to tell and share.  I believe this one woman I witnessed gave me the vision of seeing and hearing Faith and Hope in a place that can be so uncertain...
A home we visited was of a women and her children.  She left an abusive husband and came to Warmi Kaya where she learned how to make beautiful scarfs. She has now been able to provide for all her children with selling these and other items....and her oldest is graduating high school next year! They live in a modest one room home with 2 beds for 5 people to sleep, dirt for a floor, no running water BUT a testimony that Christ gives her strength on a daily basis with her prayer and devotional time to Him.  I get spirit bumps every time I think of her and remember her saying this loud and clear.  I feel so thankful and humbled that I was able to spend a few moments with her. 

Easy Grilled Asparagus

I love grilling foods.  It is usually quick and not much of a clean up for the kitchen! BONUS
Here is an easy 3 ingredient, 4 if you include the cooking spray, recipe for asparagus.

• Asparagus
• Sea Salt
• balsamic vinegar

1. Rinse a bunch of asparagus and trim the ends off(until the white part is gone) and peel lower 1/3 away
2. Spray asparagus with cooking spray (I use olive oil spray) until evenly coated
3. Sprinkle with salt
4. Grill on medium high for 2-3 minutes each side
5. Serve immediately with a drizzle of balsamic and ENJOY!!

CLEAN EATING Chocolate Banana ice cream!

OMGOODNESS!!!  I am so excited about this ice cream!! I created this off a recipe I found from The Gracious Pantry ~ CHOCOLATE BANANA ICE CREAM!
This is so creamy like soft serve only its packed with protein. The sugar and carbohydrate calories are mainly from the bananas, however you will get fiber and lots of GOOD vitamins and minerals that you don't get from ice cream.

Here's how I adjusted the recipe and the nutritional value:
1 Medium Frozen Banana
1 scoop of chocolate protein powder
2 TB Walden Farms Chocolate Syrup
1/4 C. Unsweetened Almond Milk
Place all ingredients in a food processor and blend, scrape down sides and repeat until smooth.
Is best if served immediately and not frozen.
Calories: 223 Carbs: 29 Fat: 4 Protein: 26 Fiber: 3 Sugar: 14

Hope you enjoy!!!
~Deb