WATERMELON BLUEBERRY SALAD

Take fruit salad to the next level with this Watermelon Blueberry Salad.  With a hint of feta your sure to enjoy this sweet & savory combo.

WATERMELON BLUEBERRY SALAD

INGREDIENTS:

1/2 large Watermelon (diced)

4 oz. Blueberries (rinsed)

3 oz. Feta (crumbled)

1 cup Lime Juice

(optional) Mint Leaves (washed and chopped)

DIRECTIONS:

Mix ingredients and chill, serve cold! ENJOY!

EXERCISE OF THE WEEK; Week 30

WEEK 30

Cross Jacks

This calorie crunching move is an ideal way to bust the fat accumulated in your thighs, biceps, triceps, and even calf muscles. 

Proper Form: Stand up right with your legs open at hip width (A). Jump up as high as possible, simultaneously crossing your arms and legs (B). 

***TIP- Try to inhale while jumping up and exhale while crossing the arms and feet at floor level. 

Do 2 sets of 30 reps to begin, increasing your reps to 100 over time.

Muscles Engaged: Cardio exercise impacting the abs, thighs, biceps, tricpes, and even calf muscles.

EXERCISE OF THE WEEK; Week 29

Having firm obliques not only looks good, but also supports the back and overall posture. This helps prevent injuries and pain especially associated with the lower back and shoulders. 

WEEK 29

OBLIQUE SIDE RAISES

Proper Form: Begin lying on your side with your legs straight out and stacked on top of each other. Use your bottom arm for support and place your top hand behind your head. On an exhale, lift your top leg up in the air, focusing on your oblique muscles to drive the movement. Crunch your oblique muscles to raise your leg higher and move your head toward your leg. On an inhale, lower back to the starting position.

Muscles Worked: Oblique muscles are the primary focus of this exercise. Biceps and quad muscles are of secondary benefit. 

PREP A HEALTHY WEEK

Eating healthy can be simple and very doable, but making the initial change can seem overwhelming. A great start is to do some simple prep steps the first of the week, this will make it easier as the week progresses to stay on track of your new healthy lifestyle.  

Here's a little guide to prep just a few basics that can be worked into versatile meals throughout the week:

1. CLEAN & CHOP KALE - Kale is packed with nutrients, it is GREAT for salads, soups or smoothies. Green prep can be a pain, but if it's cut and ready to go your MUCH more likely to work it into your weekly menu. 
***TIP- Wash and dry a big bunch of kale. Remove the leaves by holding the stem with one hand and strip the leaves off with your other hand. Place kale in a large bowl and drizzle with olive oil, salt, and a squeeze of lemon. Use you hands to massage the leaves until they're soft and wilted. Store in an airtight container in the fridge to use in salads, smoothies, soups and sauces throughout the week.  
If kale isn't your thing, prep romaine lettuce instead, if you're not gonna eat it don't prep it! Find something that works for you, and stick to it. 

2. PRE-CHOP PRODUCE - Seasonal produce is a cost effective nutrient dense snack. Take a min to prep them, have them ready for snacking, lunch salads and dinner mix ins (toss into pasta, sauces, or roast them up on the grill). 
***TIP- Your produce spread will vary from season to season. Your summer time mix can be something like: cherry tomatoes, chopped cucumbers, red pepper and scallions.
 Consider this same step for a fruit bin as well, for quick snacks and smoothie combos in minutes. 

3. MAKE A GOOD SAUCE- Put it on everything all week: salads, sandwiches, grain bowls etc. Toss with pasta or top the meat your grilling, possibilities are endless! Switch up your sauce weekly, search Pinterest, or give this one a try.↴
***Basil Jalapeño Sauce:

• 1/2 cup Hemp Seed (OR Chia OR Flax seed)
• 1/2 cup Water
• 3 TBL Olive Oil
• 1 small Garlic Clove
• 2 cups Fresh Basil
• 2 TBL Lime Juice
• 1/2 Jalapeño (+/- depending on spice preference)
• 1/4 tsp honey
• Salt and Pepper

Combine the seeds, water, olive oil, garlic, lime juice and jalapeño with a few generous pinches of salt and pepper. Blend in a blender or food processor until creamy. Taste and add honey (if too tart) and more salt and pepper if needed. Store in the fridge.

4. PRE-COOK A GRAIN- With a grain on hand, your dinner or lunch will be ready in minutes. Try rice, quinoa or pasta. Simply cook, and store in an airtight container for the week ahead.

5. SOUP IT UP- Make a simple soup that will last the week. Soups always taste better the second day, the longer they rest the more flavorful they become.  
***TIP- avoid cream soups, as they are typically high in calories and don't store quite as well. 

Set yourself up for a healthy week ahead with some quick, easy prepping!

EASY HUMMUS

Hummus is a great snack, low in calories and packed with protein. A traditional hummus recipe requires some unconventional ingredients that aren't always accessible in small town markets.  This recipe is easy, tasty AND realistic.

HUMMUS

Ingredients: 
1 can (19 oz) chickpeas (aka garbanzo beans) 
     rinsed and drained
1 garlic clove, peeled and chopped
2 TBL smooth peanut butter
2 TBL olive oil (extra for drizzling)
2 TBL lemon juice (fresh preferred)
Kosher salt and fresh pepper to taste
OPTIONAL ↴
1/4 cup chopped peanuts (optional)
pinch of smoked paprika

Directions:
1. Place the chickpeas, garlic, peanut butter and lemon juice into a blender or food processor; process until smooth.  Slowly drizzle in the olive oil with the processor running. If necessary, add water by the TBL until desired texture is reached. Season as desired.
2. Transfer the hummus to a serving bowl and drizzle with olive oil, chopped peanuts and paprika (if desired). Serve with warm flatbread, whole grain crackers, or vegetables.

EXERCISE OF THE WEEK; Week 28

Your calf muscle plays an important role in your leg health.  It is important during walking, as well as activities that involve running and jumping. It is very susceptible to muscle strain injuries, which makes it an important focus in building muscle strength and flexibility.  This exercise will help build your calf muscles, while preventing future muscle strains and injury.  

WEEK 28

PLIE SQUAT CALF RAISES

(A)(B)

Proper Form: Stand with feet shoulder-width apart, toes turned out, with hands on hips. Squat until your legs are parallel to the floor. While staying in the squat lift both heels off the ground and hold for 2 seconds, slowly lower your heels back down. Repeat desired reps. 

Muscles Being Worked: Thigh muscles (quadriceps) and calf muscles.

Sweet Corn and Black Bean Tacos

Here is a healthier approach to your typical "taco night".  Mix things up with this protein packed taco rendition your family is sure to love.

SWEET CORN & BLACK BEAN TACOS

Ingredients:
2 ears Corn, shucked (about 2 cups corn kernels)
1/4 cup Chopped Cilantro
1 medium Jalepeno (washed, sliced and seeds removed)
1 medium lime, zested and juiced 
        (approx. 1 tsp zest and 2 TBL juice)
3 medium Radishes, thinly sliced into straw (optional)
1 TBL Olive Oil
Salt and Pepper to taste
1/2-3/4 cup crumbled Feta Cheese (to taste) (optional)

2 cans Black Beans (rinsed and drained)
1 TBL Olive Oil
1 small Onion
1 TBL Cumin
1/3 cup Water
  
Corn tortillas 

Directions:
1. Prepare the corn salad; mix the cooked shucked corn kernels, cilantro, radishes, lime juice/zest, jalapeño, 1 TBL olive oil and 1/4 tsp salt. Add 1/2 cup feta and set aside to marinate while you prepare the bean portion.
2. Warm 1 TBL olive oil in a large skillet over medium heat.  Add onions and a dash of salt. Cook stirring occasionally, until the onions begin turning translucent (about 5-8 min). Add the cumin and cook for 30 sec while stirring, add water. Cover and reduce heat to simmer. Cook for 5 min, remove the lid and use a fork to mash up half of the beans. Remove from heat and season with salt and pepper.
3. Warm tortillas in skillet individually, flipping occasionally.
4. Assemble tacos by spreading black beans down the middle, top with corn salad and top with desired toppings. ENJOY!

EXERCISE OF THE WEEK; Week 27

WEEK 27

UPRIGHT ROW

(A)(B)

Proper Form: Hold the dumbbells (or equivalent object) in each hand. Grip should be slightly less than shoulder width, rest the dumbbells on your thighs, (see figure A).  Use your side shoulders to lift your dumbbells as you exhale.   The dumbbells should be close to the body as you move them up and the elbows should drive the motion. Lift until the weights are nearly touching your chin. (see figure B). Lower the weights back down slowly to the starting position. Inhale as you perform this movement.

Muscles Being Worked:

ROAD TRIP SNACKING

School's out and so is the sun, prime season for family vacations.  Whether your vacationing to an exotic destination or exploring the great outdoors, food will be an essential part of the plan.  

While the majority of your planning will be dedicated to meal prep, try to make a valiant effort toward healthy snacking options as well.  Planning for healthy snacks can help satisfy hunger and cravings while on the road and keep you moving towards your daily food group goals.  

Healthy snacking can be easy. With a little prep and planning your family can achieve their health goals even while on the road. Consider these easy AND healthy snack solutions on your next family adventure:

BUILD YOUR OWN - make your own trail mix with unsalted nuts and add-ins such as seeds, dried fruit, popcorn or a sprinkle of chocolate chips.

PORTION DISTORTION - plan ahead and portion snack foods into baggies or containers so they're ready to grab-n-go when you need them.

COOL IT - bring along a small cooler and frozen gel packs to keep yogurts, sting cheese, hard boiled eggs, and fresh cut fruit chilled along the drive for a fresh cool treat along the way.

VIBRANT VIBES - cut and portion out fresh veggies like bell peppers, carrots, cucumbers spears and cherry tomatoes for a little crunchy indulgence.

"DRIED" AND TRUE - keep dried foods like jerky and fruit on hand, for a low maintenance health packed treat to stay fueled and energized along your journey.


Enjoy your summer vacations and feed your body the fuel it needs to keep you healthy.  HAPPY VACATIONING!

PATRIOTIC SALAD

It's that time of year again, time to plan your festive 4th of July menu. Here is a quick, tasty side dish that won't break the bank.  Only 5 ingredients, each of which is on sale at our local markets!   

Festive Honey Lime Glazed Fruit Salad

Ingredients:
16 oz Strawberries, washed and cut
1 pint Blueberries, rinsed
3 Bananas sliced in thick chunks
1/8 cup Honey
1 fresh Lime

Directions:
1. Wash and cut all fruit.
2. Combine in a bowl.
3. In a small bowl whisk together the honey and freshly squeezed lime juice.

**HINT- microwave your lime for 10 seconds before you cut and squeeze it. You will be able to extract more juice from it.

4. Drizzle the honey lime glaze over the fruit and stir slightly to coat.
5. Serve immediately or refrigerate.

EXERCISE OF THE WEEK: Week 26

WEEK 26

Dumbbell Punch

Proper Form: Hold the dumbbells while standing with feet shoulder-width apart and knees soft (slightly bent). Punch your arms out in front of you one at a time for one minute; as you alternate them back and forth, keep dumbbells at shoulder level. Avoid jerking your body, but do allow your hips to move naturally as you punch.

For alternative dumbbell options CLICK HERE!

Muscles Worked: Entire upper body is worked in this exercise.