Back from Vacation in the Carribean and back to the regular diet!
FOR THE SALAD:
- 1-2 large sweet potato, sliced into 1cm rounds
- 1/2 cup toasted sliced almonds
- 1 head romaine (I used spinach and kale)
- 1 red pepper, chopped
- 1 large carrot, julienned
- 1/2 cucumber, diced
- 2 green onions, thinly sliced
- 1 cup chopped cabbage
- handful or two of cilantro leaves, chopped
- chopped tomato to garnish (optional)
FOR THE DRESSING (MAKES 1/2-2/3 CUP):
- 2 garlic clove
- 1/4 cup raw almond butter
- 2 tablespoons fresh lime juice
- 2 tablespoons low-sodium tamari
- 2 tablespoons water
- 1-2 teaspoons maple syrup (or other sweetener), to taste
- 1-2 teaspoons toasted sesame oil, to taste
- 1 teaspoon freshly grated ginger
1. Preheat oven to 400F . Lightly coat the sweet potato slices with coconut oil. Season with pepper. Bake for 25-30 minutes, flipping once half way through baking, until lightly charred and fork tender.
2. Prepare salad dressing. Mince garlic in a mini food processor and then add the rest of the ingredients. Process until smooth. Note that the dressing will seem thin at first, but it will thicken up as it sits.
3. Add greens into a large bowl then the vegetables (and almonds) . Divide among plates and drizzle with dressing.
Adapted from: Oh She Glows.
4 cups chopped kale
1 avocado, diced
1/2 cup cooked quinoa (optional)
1/2 cup pomegranate seeds
1/2 cup chopped pecans or pumpkin seeds
For the Meyer lemon vinaigrette:
1/8 cup toasted sesame oil 1/8 cup water
1/4 cup apple cider vinegar
3 tablespoons freshly squeezed Meyer lemon juice
1 tablespoon honey
To make the vinaigrette, whisk together water and oil, apple cider vinegar, juice and honey in a small bowl; set aside.
To assemble the salad, place kale in a large bowl; top with avocado, quinoa, pomegranate seeds, and seeds. Pour the dressing on top of the salad and gently toss to combine.
Adapted from: Damn Delicious
0.5-1 eggplant quartered into bite size or smaller pieces
4 large carrots sliced
1 cup uncooked quinoa
24 oz of fresh chopped tomatoes
1 small onion chopped
2 cups sugar snap peas
30 oz of vegetable broth
20 Oz of water
1 green pepper chopped
1/2 head cauliflower chopped
black pepper and seasonings of choice and to taste
Place all the ingredients in the crock pot and turn on low for approx 10 hours then enjoy!
Since the weather is cooling and we have had a mild summer here in Kansas I wanted to encourage everyone to start or increase their activity! My biggest suggestion is to start with something reasonable that you know you will do and build from there. Do not try to jump into hour a day workouts. You will burn out very quickly and give up. So here are my tips.
1. Start of with something reasonable for yourself whether that is 10 minutes a day for 5 days or if you are at a higher fitness level and can do more.
2. Plan your week in advance. It is important to know what you have going on so you can plan your exercise time accordingly. Remember, the time does not need to be all at once. You can break it up and do three 10 minute sessions of exercise. Ultimately for endurance you want complete it all at once but whatever gets you moving is the key.
3. Take the stairs. It’s so simple but it can really make a difference. I try to take the stairs anytime possible. Let me tell you after a year of walking 5 flights 2-3 times a day at work it stills makes my legs burn and my lungs work.
4. Park at the end of the parking lot. Again, very simple but most of use want that close spot. The extra walking every opportunity you have really adds up over the day.
5. Set your goal. If it’s 10 minutes a day or 60 minutes- YOU MUST HAVE A GOAL! Then try to increase that goal each week. Even if it’s just by a minute or distance, overtime you will progress!
6. Most importantly mix it up. Try to find things you enjoy that you can add exercise to. For example, I love to be outside so running and biking are great for me. I feel it is really important to mix up your exercise routine otherwise you are using the same muscles over and over. You will see more change with the more areas that are working. There are so many options out there!
7. The goal is health and overall well being not weight, inches or how we look. That is all nice but we want to be fit, and with a diet abundant in fruits and vegetable you will be a lean, mean disease fighting machine.
I am open to any ideas or questions. In what ways can I encourage others??