Try It Out In the Kitchen & On The Mat: Detoxing Recipes & An HIIT Workout!
Last week we shared with you some of our top 5 tips for building new habits this year. This week, we wanted to highlight two of those tips in more detail so you can put them into action & give them a try! The better you understand something, and the clearer you are on HOW to do it, the more likely you are to implement it. Tweet us with any questions or comments!
Grace’s Tip from Last Week: Support Bodily Detox Functions
To expand on this topic, I have some simple recipes incorporating foods that support detoxing functions in your body. Some of those foods are: leafy greens, cruciferous veggies (cauliflower, broccoli), turmeric, cinnamon, garlic and ginger. I challenge you to try one out this week! What night are you making dinner?
|Vegetable Curry Dish: Detox-o-rama
Preheat oven to 350º
1 head broccoli
1 head cauliflower
2 tsp turmeric
1 Tbl curry powder
2 tsp cumin
1/2 tsp cinnamon
1 tsp sea salt
1 tsp ground black pepper
2 tsp fresh grated garlic
2 tsp fresh grated ginger
2 tbl coconut oil, melted
2 tbl coconut oil, not melted
1 cup coconut milk
|1. Chop the broccoli into small florets and place in a bowl
2. Chop the cauliflower into large chunks, then pulse in food processor to form small “rice-like” pieces. Set aside.
3. Combine in a small bowl: turmeric, curry, cumin, cinnamon, salt & pepper
4. Combine garlic and ginger in a small separate bowl
5.Toss broccoli in bowl with the melted coconut oil, and sprinkle with half of the dry spice mixture. Spread broccoli out on a baking sheet pan and roast for 10-15 minutes, until starting to get crispy brown on the tips.
6.While broccoli is roasting, heat a saute pan over medium heat on stovetop. Add the other 2 Tbl coconut oil, allow to melt. Add the ginger and garlic, saute for 1 minute, then add the cauliflower and remaining dry spices.
7. Stir occasionally for 5 minutes, then add coconut milk. You may add more coconut milk if you want more of a liquid “sauce”.
8. Cover with a lid, reduce heat to low, and let cook for additional 5-7 minutes.
9.Remove, lid, add roasted broccoli, toss to combine, and serve.
This dish is great with roasted chicken or wild salmon.
|Lemon and Sea Salt Rubbed Kale Salad: refresh-o-rama
1 bunch Red Russian or Siberian Kale
1 tbl extra-virgin olive oil
1 tsp sea salt
1 tsp black pepper
¼ cup sunflower seeds
|1. Slice kale into fine ribbons and place in a bowl.
2. Zest half of the lemon and add to kale, then juice the lemon and add to kale along with the olive oil.
3. Add 1 tsp salt and the pepper to the kale. Toss and rub all ingredients together so kale is coated. Set aside for at least 15 minutes to allow lemon and salt to soften the kale.
4. Wash and chop pear into small chunks, add to kale along with seeds when ready to eat.
This dish makes a great side for dinner, or makes a great ‘bed’ for some tuna salad for lunch on the go.
Ali’s No Equipment At Home Workout: 15 Minute High Intensity Interval Circuit:
As I mentioned last week, high intensity interval training is a big trend for 2014 and it’s an even bigger go-to if you want to start feeling and seeing results quickly. HIIT is simply short bursts of super intense exercise followed by periods of rest or active recovery. Done 3-4 times a week, combining both strength and cardio moves, allowing your body to rest and recover in between intense workouts, & let’s not forget about your diet, you will start seeing some nice changes in your physique! Here’s a simple, quick, full body workout that you can do at the gym or at home. You do not need any equipment other than some floor space and a soft surface ( yoga mat or carpet). I challenge you to give it a try this week!
Complete each exercise for 30 seconds, moving quickly from one move to the next until you complete all 6 exercises. Rest for 30-60 seconds and then repeat the circuit 2-3 more times. Remember quality over quantity, so make sure you perform each one with good form. Extra Challenges: Count how many repetitions you can complete of each move & then see if you can meet or beat that number every time you go through the circuit. You can also try performing each exercise for 60 seconds with only 30 seconds of rest in between circuits! Talk about a sweatfest!
|Stacked Push Up||Start on the floor in a pushup position on your toes (arms should be a little wider than your shoulders), stack your right toes on top of your left heel. Bend your elbows, lowering your chest to the ground, and then press back up for 1 rep. Complete as many pushups as you can with your feet stacked on top of one another. For the next round, you’ll switch the foot that is on top. For pushups on your knees, straighten your right leg and lift it up to hip height. Perform your push ups with just one knee touching the ground.|
|Jump Squats||Stand in a squat position with knees and toes facing forward. Lower down into a squat. As you lift back up, perform an explosive jump straight up in the air, reaching your arms above your hand. Land immediately back down into your squat. Do as many as you can without stopping for 30 seconds. Remember to land softly and keep your chest lifted.|
|Swimming Toe Touch||Begin lying down on your stomach with arms reaching above your head and legs stretched out behind you. Engaging your glutes and upper back, lift both arms and legs off the floor and quickly alternate them in the air for a count of 4. Lower back down, then immediately turn on your back (try to just use core strength to roll over!) and perform 1 crunch with legs extended up to 90 degrees and arms reaching for your toes. Roll onto your stomach and repeat. Alternate the direction you roll to!|
|Twisting Tricep Mountain Climber||Begin on your hands and feet in a plank position. Shoulders over your wrists & abdominals pulled in and up. Begin bringing your knees in and across to the opposite elbow, alternating quickly between right and left. Perform 4 mountain climbers, followed by 4 pushups, this time keeping your wrists under your shoulders and your elbows in, targeting your triceps. Alternate 4 of each until time is up. HINT: Hug your elbows & upper arms into your body as you perform your push up.|
|Jumping Lunges||Stand with your feet together. Take a big step forward with your right leg and bend both knees 90 degrees. Place your hands on your hips or behind your head and being to jump into the air. As you jump, switch the leg that is front. Continue to jump and switch your lunges as quickly as you can, landing in your lunge every time.|
|Forearm Plank High Five||Come down to the floor on your forearms and feet in a low plank position. (You can also do this on your knees.) Lift your left leg off the floor about 2 inches while extending your right arm out in front of you as if you were giving someone a high five at the same time. Return to the plank position and switch sides. Continue lifting alternating arms and legs until time is up. Try not to drop, lift, or shake those hips as you move!|