Monday, September 3, 2018

Motivational Monday

"A creative man is motivated by the desire to achieve, not by the desire to beat others "
-Ayn Rand
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Fitness Tip of the Week:
  • Sleep helps your body rejuvenate.  Having six to eight hours of sleep a day will help keep your body moving.  After an eight hour day at work, you might be tired and it's okay to take a nap! As hard as it might be, you should only take a 30 minute nap so you will be able to sleep during the night!
Smoothie Recipe of the Week:
  • Spinach and Kale Smoothie
    • 2 cups fresh spinach
    • 1 cup almond milk
    • 1 tablespoon peanut butter
    • 1 tablespoon chia seeds (optional)
    • 1 leaf kale
    • 1 sliced frozen banana
Visit This Link to View the Full Recipe


Lunch Recipe of the Week:
  • Orzo Chicken Salad with Avocado-Lime Dressing
    • Salad:
    • 2/3 cup dried whole wheat or regular orzo pasta
    • 1 cup fresh or frozen corn kernels
    • 2 cups shredded or chopped cooked chicken breast
    • 1 cup grape tomatoes, halved
    • 1/4 cup snipped fresh cilantro
    • 1/2 cup crumbled reduced-fat feta cheese
    • Dressing:
    • 1 small avocado, seeded, peeled and cut up
    • 1/3 cup water
    • 1/2 teaspoon finely shredded lime peel
    • 1/4 cup lime juice
    • 4 cloves garlic, minced
    • 1/2 teaspoon crushed red pepper
    • 1/4 teaspoon salt
Visit This Link to View the Full Recipe


Dinner Recipe of the Week:
  • Zesty Wheat Berry-Black Bean Chili
    • 2 tablespoons extra-virgin olive oil
    • 1 large yellow onion, chopped
    • 1 large yellow bell pepper, chopped
    • 5 cloves garlic, minced
    • 2 teaspoons chili powder
    • 1 1/2 teaspoons ground cumin
    • 1 teaspoon dried oregano
    • 1/2 teaspoon salt
    • 1/2 teaspoon freshly ground pepper
    • 2 15-ounce cans black beans, rinsed
    • 2 14-ounce cans no-salt-added diced tomatoes, undrained
    • 1-2 canned chipotle peppers in adobo sauce, minced
    • 2 cups vegetable broth
    • 2 teaspoons light brown sugar
    • 2 cups cooked wheat berries
    • Juice of 1 lime
    • 1 avocado, diced
    • 1/2 cup chopped fresh cilantro
Visit This Link to View the Full Recipe
               

Exercise of the Week:
 Dead Bug (3 sets of 10 reps each foot):
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Stretch of the Week:

 Calf Stretch (15-30 second hold):
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