RECIPES CHICKEN, SHRIMP, PIZZA, FRIES, ICE CREAM & MORE!
GUIDE
TO M E A L PLANNING
BROUGHT TO YOU BY THE MICO WELLNESS COMMITTEE
2015 WELLNESS CHALLENGE OVER 320LBS LOST AS A WHOLE
#1 MEATY MAMA’S
teams
1 // The Meaty Mama’s -- 5.12% 2 // We Actually Want To Lose -- 5.10% 3 // Poor Peter -- 3.56% 4 // Team Chunky Monkey’s -- 1.96% 5 // Team 3 -- 1.62% 6 // Flabulous -- 1.56% 7 // Team Phat E’s -- 1.45% 8 // The Giggle Loop -- 1.39% 9 // Team 2 -- 0.59%
individual winners
mvp awards
1st Place // Jeff Hoag
Bill Dietrich
6 MONTH MEMBERSHIP TO SNAP FITNESS 2nd Place // Becky Bailey
3 MONTH MEMBERSHIP TO ANYTIME FITNESS
Becky Bailey Jeff Hoag
Linda Duenow Mathew Duck
Adam Canaday Barb Anderson Joe Mettler
Jessica Windisch
Tracy Stromswold
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MICO wellness committee
WELCOME!
SEPTEMBER 2015 The MICO Wellness Committee’s goal is to help employee’s live a happy healthy lifestyle. We are determined to improve health risk factors. In order to do that, the wellness committee will be providing tools to help make you successful at reaching your health goals.
Have any suggestions for challenges, what you would like to see in future newsletters? Catch one of the committee members; Adam Canaday, Natalie Newton, Randy Seys, Lori Bangert, Carol Pancake, Amy Brandt, Aaron Schlumpberger, Gwen Michel, and Barb Anderson. You can also email us at MWellnessCommittee@mico.com
enjoy!
CONTENTS
SEPTEMBER 2015
05 Garden Ready
12 Stuck in a Salad Rut
06 A Beginner’s Guide
15 Creamy Chicken Quinoa
09 Strawberry-Banana
16 3 Quick HIIT Workouts
10 Skinny Bang
18 Garlic Parmesan
11 Ways to Add A Workout
19 Buffalo Chicken
Yummy Recipes to Meal Planning
Ice Cream Recipe Bang Shrimp
To Your Daily Routine
5 Recipes for all
& Broccoli Casserole For Beginners
Lasagna Bake
Zucchini Boats
MINI TRACKER/FITBIT CHALLENGE STARTING OCTOBER 5TH
see wellness tab on the intranet and bulletin board postings soon for more details
GARDEN READY
GARDEN PIZZA
165 calories
yields 8 servings 1 tsp olive oil 1 tsp balsamic vinegar 1/8 tsp salt 1/8 tsp fresh ground black pepper 1 medium zucchini cut lengthwise (1/4 inch) 1 medium yellow squash, cut lengthwise (1/4 inch) 1 (12 inch) packaged pizza crust 2 plum tomatoes 1/4 cup finely grated romano cheese 2 Tbls sliced fresh basil 1/2 tsp finely chopped fresh oregano 1. Prepare grill. // 2. Combine oil, vinegar, salt, pepper, zucchini slices, and yellow squash slices in a large bowl, tossing gently to coat. Place squash mixture on grill rack coated with cooking spray; grill 2 minutes on each side or until tender. // 3. Reduce grill temperature to medium. // 4. Lightly coat pizza crust with cooking spray; grill 1 minute on each side or until lightly toasted. Arrange zucchini, squash, tomatoes and sprinkle with Romano cheese. Grill 5 minutes or until thoroughly heated. Remove from grill; sprinkle with basil and oregano.
TOMATO SOUP
170 calories
Have a bunch of veggies from the garden? Try these healthy recipes to change things up! Great flavor to add to your healthy lifestyle!
yields 4 servings 2 medium zucchini squash 2 medium yellow squash 1 Tbsp olive oil 1/4 tsp pepper 1/4 - 1/2 tsp garlic salt 1 cup grated Parmesan cheese Preheat oven to 450. Cut squash in slices and toss with olive oil. Place on cookie sheet(s) in a single layer. Sprinkle squash with pepper, garlic salt and parmesan cheese. Bake for 20-25 minutes, until lightly browned on top.
81 calories
BAKED PARMESAN SQUASH
yields 5 servings 2 teaspoons olive oil 3/4 cup chopped onion 1 tablespoon chopped fresh oregano or basil 1 teaspoon chopped fresh --OR 1/4 teaspoon dried thyme 2 garlic cloves, chopped 5 cups diced tomato (about 2 pounds) 1 1/2 cups water 2 1/2 tablespoons tomato paste 2 teaspoons sugar 1/4 teaspoon salt 1/4 teaspoon black pepper Thinly sliced fresh basil (optional) Heat olive oil in a large saucepan over medium heat. Add the onion, oregano, thyme, and garlic; cook 4 minutes, stirring frequently. Stir in tomato and next 5 ingredients (tomato through pepper). Bring to a boil. Reduce heat; simmer 15 minutes. Place half of soup in a blender or food processor; process until smooth, and pour into a bowl. Repeat procedure with the remaining soup. Serve warm or chilled. Sprinkle with fresh basil, if desired.
153 calories
yields 8 servings 6 medium sweet potatoes 2 tsp sugar 1/4 tsp ground red pepper salt & pepper to taste Preheat oven to 500. Peel potatoes; cut each lengthwise into quarters. Place potatoes in a large bowl; coat with cooking spray. Combine sugar, salt, and peppers, and sprinkle over potatoes, tossing well to coat. Arrange potatoes, cut sides down, in a single layer on a baking sheet. Bake at 500째 for 10 minutes; turn wedges over. Bake an additional 10 minutes or until tender and beginning to brown.
SPICY SWEET POTATO WEDGES
A BEGINNER’S GUIDE
to meal planning
2015. September
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A BEGINNER’S GUIDE TO MEAL PLANNING by myfitnesspal
When it comes to eating well, meal planning is one of the easiest things you can do to set yourself up for success. The beauty of it is there are no rules and, you can’t really mess it up. The key is just to start, and to set aside a little bit of time each week to do it. There are so many ways to approach meal planning that, after practicing just once or twice, you’ll begin to find what works for you and your family too.
note to be on the lookout for quick, slow cooker or makeahead meals that can served up in a hurry. We’re big fans of the cook once, eat twice (or thrice) approach. Your food mood Things like the weather, a change in seasons, and food cravings
need, it’s time to find some healthy recipes and fill in your calendar for the week. Here are some tips to help.
Create a master recipe list Having a list of go-to meals is one of the easiest ways to expedite the meal planning process. Consider trying one
To help you get started, we’ve broken down some of the basics. We’ve even included two practice exercises to help you map out your next week’s worth of healthy meals! Our eating situations can vary greatly from week to week depending on work schedules, after school activities, evening commitments, travel plans– the list goes on. Here are some things to consider as you assess your eating situation. How many meals you need to plan for Take a few moments to think about what you have going on next week. Taking a quick inventory of everyone’s plans will quickly give you a rough idea of how many meals you’ll need to get through the week, and how much mileage you can get from each recipe. What you have time for If you have a crazy busy week coming up, make a mental
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Some of our favorite websites for healthy recipes include: • The MyFitnessPal Blog – in addition to being delicious the recipes are super easy to add to your food diary • Cooking Light • Food Network – Healthy • Clean Eating • Eating Well • Healthy food blogs like Skinnytaste, Eating Bird Food, Kath Eats, Cook Smarts, and Fannetastic Food–just to name a few Save and organize your recipes;
can impact what sounds good on any given day. Thinking about these things beforehand will make recipe selection process faster and meal times easier on everyone. Your grocery budget If you want to eat better for less (and who doesn’t) think seasonal produce and sales. Check out these 6 ways to meal plan for savings. Now the fun part! Once you know how many meals you’ll
or two new recipes and use a few old favorites to fill in the gaps. Every time you find a new meal you love, add it to the rotation! Find a few new dishes to try Finding delicious, healthy recipes isn’t hard–you just need to know where to look. Health-conscious cookbooks and food magazines are great but the Internet can literally provide millions of healthy recipes at your fingertips.
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For online recipes: • Add them directly to your MyFitnessPal recipe box, either on the web or within the app. Our new recipe tool will even calculate the nutrition facts for easy logging later. • Create a healthy recipe Pinterest board. Check out ours for meal inspiration • Check out Paprika, Plan to Eat or ChefTap, or more basic note clipping apps like Evernote For paper recipes: • A simple, three-holed binder with some plastic sleeve inserts are great for organizing recipe cards and meals pulled from magazines • Use bright colored tabs to flag favorite cookbook recipes Create your meal calendar Regardless of what format you prefer, the key here is to fill in your calendar with
2015. September
specific meals. Meal planning pro and Cook Smarts founder, Jess Dang, says, “Good meal planning is like putting together a puzzle. Try to avoid selecting different recipes that don’t fit together or else you’ll be buying a lot of different ingredients. Select one, look at the ingredient list and let that help you select recipe #2, and so on.” Whether you use a simple notecard, a printable template or prefer a digital version, it’s a good idea to keep a paper
copy of your calendar in plain view. “Making your meal plan visual may hold you more accountable for executing on the cooking. Plus, your family isn’t constantly asking you, “What’s for dinner?” They can just refer to the board, ” adds Jess. If you need some ideas, check out Pinterest for visual meal planning boards. If you prefer digital, create a sub-calendar for your meal plan in Google, Outlook or your calendar application of choice and share it with family
members or roommates so everyone knows the plan. Write your grocery list Save yourself some time and write your grocery list while you fill out your calendar–and don’t forget to jot down quantities for each ingredient. Before you head to the store take a quick inventory of what you have on hand and cross off the ingredients you don’t need to purchase.
money-saving TIP Peruse grocery circulars for sales and specials. Jot down any deals of interest as a reminder to select recipes using those ingredients.
CALLING CHALLENGE PARTICIPANTS THE WEIGHT LOSS CHALLENGE IS STILL GOING! Weigh in the last Wednesday every month through December. If your weight stays the same (+/-2 lbs) or you lose more weight you will be entered into a drawing for prizes! 2015. September
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131
calories
Strawberrry-Banana Ice Cream 2 medium ripe bananas, cut into pieces 1 cup frozen strawberries Unsweetened almond milk (optional)
Directions 1. Place banana in plastic bag; freeze for 4 hours, or until completely frozen. 2. Place banana and strawberries in blender (or food processor); cover. Blend until smooth. Add 1 to 2 Tbsp. almond milk, if needed, for creamier texture. 3. Serve immediately. brakefree
NUTRITIONAL INFORMATION (per serving): Calories: 131 Total Fat: 0g Saturated Fat: 0g Cholesterol: 0mg Sodium: 3-9mg Carbohydrates: 34g Fiber: 5g Sugars: 18g Protein: 2 g
2015. September
SKINNY
Bang Bang Shrimp Ingredients
1 lb shrimp (about 50 shrimp), cooked or uncooked, shelled or deveined. 10 skewer sticks (optional) 3 T chobani plain greek yogurt 3 T chopped green onion, plus more for garnish 1½ T sweet chili sauce (I used Franks brand) ½-3/4 T sriracha sauce
Directions
// If you’re grilling, be sure to soak wooded skewers a couple minutes in water to avoid burning //
1. Combine yogurt, onion, sweet chili sauce, and sriracha in a bowl and stir well. set aside. (if you want to make the sauce a bit thicker, do 2 T yogurt and 1 T light mayo) 2. Place 5 shrimp on each skewer 3. If shrimp are raw: 4. Grill on each side for 5-8 minutes, until opaque and cooked through 5. If shrimp are pre-cooked: 6. Place shrimp skewers on a baking sheet and bake at 350 for 5-10 minutes 7. Brush each hot skewer liberally with the sauce, on both sides 8. Serve immediately
NUTRITION FACTS Yields 4 servings // Calories: 122 // Fat: 5.65g // Carbohydrates: 2.79g // Sodium: 435mg // Fiber: 0 // Protein: 14.4g
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Ways to
ADD A WORKOUT TO YOUR DAILY ROUTINE
Life gets busy and sometimes there are just not enough hours in the day! Some days are good while others are bad. Plans will always changes, things will always come up last minute and life will always get in the way, but we MUST find time to give back to our bodies for at least 20 minutes everyday. Our bodies are ours and we only get one so let’s take good care of them. After all they take a beating from us day in and day out!
The key to finding the time to work out is to make is part of your daily routine. If you incorporate exercise and fitness into your daily life then eventually it will not feel like a chore, but instead it will feel as though something is missing from your day if you skip your daily workout. But more and more studies show that even a small amount of physical activity each day can save and prolong your life! This fact alone should be reason enough for you to spend time on you! Consider exercise to be just as essential as water and oxygen. brakefree
Here are a few tips to help you incorporate exercise into your daily routine.
1. Use time wisely: take the stairs instead of elevator, walk instead of driving. These are smart ways to get some exercise without going out of your way. 2. Devote a small part of each day to exercise, even if it’s just 20
minutes. Whether it’s in the morning or before bed time, maybe during your lunch break – simply put: move. Try some yoga, walking, jogging, dancing or cycling. If you go to the gym, stick to a time efficient but consistent training plan. Tip for the more advanced gym goers: Use supersets to save time and get that extra pump. For example alternate a set of bicep exercise with a set of tricep, it will reduce the amount of breaks and save you time! -11-
3. After meals try to go for a walk around the block or even just down the stairs and back up again. Moving after meals aids in digestion. 4. Take advantage of weekends or days off, plan for a relaxing activity. Kayaking, cycling, yoga, a dance class or whatever you like, but keep it regular. 5. While watching TV work on your abs: crunches, planks, bicycles, etc. 6. Parking – park as far away from the entry so that you have to walk further to and from the door 7. While on work calls do bicep curls with a water bottle 8. While at the computer sit on a stability ball to engage your core and work on your posture 9. Clean the house! 10. The dentist says brush your teeth for 120 seconds – try doing a wall squat while brushing.
2015. September
STUCK IN A SALAD RUT? If a salad is your go-to healthy meal, you may be tired of the same old bowl of greens. These creative and satisfying mixes will fill you up with fiber and protein // not calories.
A Skinny Caesar
This twist on a Caesar salad uses silken tofu instead of mayo to cut out half the fat in traditional versions.
Salads
A Skinny Caesar
1 pound skinless, boneless chicken breast halves 1/4 plus 1/8 teaspoon kosher salt, divided 1/4 plus 1/8 teaspoon freshly ground black pepper, divided 1/2 cup silken soft tofu 2 tablespoons fresh lemon juice 1 tablespoon extra-virgin olive oil 1 1/2 teaspoons Dijon mustard 1 1/2 teaspoons red wine vinegar 1 teaspoon Worcestershire sauce 3/4 teaspoon minced garlic 1/2 teaspoon anchovy paste 1 tablespoon water 2 tablespoons grated //1/4 cup shaved fresh Parmesan cheese 8 cups romaine lettuce cut crosswise into 2-inch strips 1 1/4 cups fat-free croÝtons 1. Heat grill pan to mediumhigh. Mist chicken breasts with olive oil spray, and season with 1/4 teaspoon each salt and pepper. Grill chicken until just cooked through, about 5–6 minutes per side. Place chicken on a cutting board and let rest about 5 minutes to allow juices to redistribute; cut into bite-size pieces. 2. Mix next 8 ingredients and remaining salt and pepper in
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calories 2015. September
a blender until well-combined and creamy, scraping down blender sides, as necessary. Add 1 tablespoon water to thin. Stir in grated Parmesan. 3. Toss lettuce, croutons, and dressing in a large bowl; divide among 4 plates. Arrange chicken over salads, sprinkling each evenly with shaved Parmesan.
Calories per serving: 269 // Fat per serving: 10g // Saturated fat per serving: 3g // Monounsaturated fat per serving: 4g // Polyunsaturated fat per serving: 2g // Protein per serving: 31g // Carbohydrates per serving: 13g // Fiber per serving: 3g // Cholesterol per serving: 69mg // Iron per serving: 2.5mg // Sodium per serving: 510mg // Calcium per serving: 178mg
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Artichoke, Edamame, & Asparagus Salad
Shrimp with Feta, Radish, Watercress, and Mint Salad
s d a l a s e i r o l a c for all low
Grilled Chicken and Wheat-Berry Salad brakefree
Two-Bean Greek Salad -13-
2015. September
Shrimp with Feta, Radish, Watercress, and Mint Salad
Artichoke, Edamame, and Asparagus Salad
Ingredients 3/4 pound large shrimp, peeled and deveined (about 20) 1/4 teaspoon salt 1/4 teaspoon freshly ground black pepper 2 tablespoons extra-virgin olive oil, divided 1 teaspoon fennel seeds 3 tablespoons fresh lemon juice, divided 1 small bunch watercress, tough stems discarded 1 small fennel bulb, halved, cored, and thinly sliced (about 2 cups) 5 thinly sliced radishes 1/4 cup fresh mint leaves 2 ounces feta cheese, crumbled (about 1/4 cup)
Ingredients 1 garlic clove, peeled and halved lengthwise 2 tablespoons extra-virgin olive oil 1 tablespoon fresh lemon juice 1/2 teaspoon dried oregano 1/4 teaspoon salt 1/4 teaspoon pepper 1(14-oz) can artichoke hearts packed in water, rinsed, drained, blotted dry, & 1/4 1 cup frozen shelled edamame (green soybeans) 1 pound medium asparagus, tough ends removed, and cut diagonally into 1/3 1 ounce shaved Parmesan cheese (about 2/3 cup) Preparation 1. Rub the inside of a large salad bowl 2 minutes. Add asparagus; cook until with cut sides of garlic clove; discard asparagus and edamame are crispgarlic. tender (about 3 minutes). Rinse under cold water, drain well, and blot dry with 2. Add oil, lemon juice, oregano, salt, paper towels. and pepper to bowl; whisk well. Add artichokes, tossing gently; let stand at 4. Add asparagus and edamame to room temperature. artichoke mixture; toss. Transfer to 4 individual plates. Arrange shaved 3. Meanwhile, place edamame in a Parmesan over each salad. Serve. large pot of boiling salted water; cook Nutritional Information
Preparation 1. Season shrimp with salt and pepper. Heat 1 tablespoon olive oil in a large nonstick skillet over medium heat; add shrimp and fennel seeds to pan. Cook until shrimp are opaque, turning often (about 3 minutes). Remove pan from heat; toss shrimp with 1 tablespoon lemon juice.
2. In a large bowl, combine watercress, fennel, radishes, remaining olive oil, and remaining lemon juice, tossing well. 3. Divide salad among 4 plates; top each evenly with shrimp, mint, and cheese.
Nutritional Information
Calories per serving: 188 // Fat per serving: 11g // Saturated fat per serving: 3g // Monounsaturated fat per serving: 6g // Polyunsaturated fat per serving: 1g // Protein per serving: 17g // Carbohydrates per serving: 7g // Fiber per serving: 2g // Cholesterol per serving: 139mg // Iron per serving: 3mg // Sodium per serving: 416mg // Calcium per serving: 166mg
Calories per serving: 184 // Fat per serving: 10g // Saturated fat per serving: 2g // Monounsaturated fat per serving: 5g // Polyunsaturated fat per serving: 1g // Protein per serving: 11g // Carbohydrates per serving: 12g // Fiber per serving: 3g // Cholesterol per serving: 5mg // Iron per serving: 3mg // Sodium per serving: 482mg // Calcium per serving: 121mg
t u o & save for later t u c
Two-Bean Greek Salad
Grilled Chicken and Wheat-Berry Salad
Ingredients 2 tablespoons red wine vinegar 2 teaspoons Dijon mustard 3 teaspoons chopped fresh oregano, divided 4 1/2 teaspoons olive oil, divided 1/2 teaspoon freshly ground black pepper, divided 1 (10-ounce) bag shelled frozen edamame or lima beans 3/4 pound string beans 1 cup grape tomatoes, halved 1/4 cup pitted kalamata olives, halved 2 multigrain pitas, halved horizontally 3 ounces haloumi cheese (or ricotta salata), sliced into 4 pieces
Ingredients 4 cups water 1 cup hard winter wheat berries, rinsed and drained 1 bay leaf 2 cups baby spinach leaves, divided 1 cup green apple, peeled and cut into julienne strips 1/2 cup diced red bell pepper 3 tablespoons Cucumber Yogurt Dressing 2 teaspoons Dijon mustard 4 (4-ounce) skinless, boneless chicken breasts 1/4 teaspoon salt 1/4 teaspoon black pepper Cooking spray 1/4 cup chopped green onion
Preparation 1. In a serving bowl, whisk together red wine vinegar, Dijon mustard, 2 1/2 teaspoons oregano, 2 teaspoons olive oil, and 1/4 teaspoon pepper; set aside. 2. Place steamer basket in saucepan filled with a few inches of water; cook edamame, covered, until tender (about 3 minutes). Transfer edamame to a bowl. Add string beans to steamer; cook, covered, until tender (about 2 minutes). Add beans to edamame. Add tomatoes and olives; toss to combine.
3. Heat a lightly oiled grill pan over medium-high heat. Brush 1 teaspoon oil on one side of pitas; grill, turning, until golden (about 2 minutes). Transfer pitas to a plate. Brush 1/2 teaspoon oil evenly on one side of cheese slices; sprinkle with the remaining oregano and pepper. Grill cheese, seasoned side down, until marks form (about 1 minute); transfer to a plate.
Preparation Preheat grill. // Combine first 3 ingredients in a saucepan over mediumhigh heat. Bring mixture to a simmer; cover and cook for 2 hours, 15 minutes or until wheat berries are almost tender. Drain and place in a bowl; discard bay leaf. Coarsely chop 1 cup spinach leaves. Add chopped spinach, apple, bell pepper, dressing, and mustard to the wheat berries, and toss well.
4. Place 1 pita half on each of 4 plates; top with bean salad and cheese. Drizzle with remaining olive oil.
Divide remaining spinach evenly among 4 plates. Place 1/2 cup wheat-berry mixture on top of spinach. Arrange chicken evenly over berry mixture; sprinkle with green onions.
Nutritional Information
Nutritional Information
Calories per serving: 332 // Calories from fat: 31% // Fat per serving: 12g // Saturated fat per serving: 2g // Monounsaturated fat per serving: 6.7g // Polyunsaturated fat per serving: 1.4g // Protein per serving: 29g // Carbohydrates per serving: 30.1g // Fiber per serving: 3g // Cholesterol per serving: 63mg // Iron per serving: 4mg // Sodium per serving: 792mg // Calcium per serving: 113mg
Calories per serving: 301 // Fat per serving: 17g // Saturated fat per serving: 5g // Monounsaturated fat per serving: 7g // Polyunsaturated fat per serving: 2g // Protein per serving: 16g // Carbohydrates per serving: 23g // Fiber per serving: 8g // Cholesterol per serving: 14mg // Iron per serving: 3mg // Sodium per serving: 519mg // Calcium per serving: 139mg
2015. September
Sprinkle chicken with salt and pepper. Place chicken on a grill rack coated with cooking spray; grill 5 minutes on each side or until done. Thinly slice chicken.
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CREAMY CHICKEN
363
Quinoa & Broccoli
calories
Casserole Ingredients
2 cups reduced sodium chicken broth 1 cup milk (2%) 1 teaspoon poultry seasoning 1/2 cup flour 2 cups water, divided 1 cup uncooked quinoa, rinsed 1/4 cup cooked, crumbled bacon (optional) 1 pound boneless skinless chicken breasts 2 teaspoons seasoning // Emeril’s Essence or any blend you like 1/4 cup shredded cheddar cheese 3 cups fresh broccoli florets
Directions
1. Sauce: Preheat the oven to 400 degrees and generously grease a 9x13 baking dish (seriously, be generous because it really really sticks to the sides). Bring the chicken broth and ½ cup milk to a low boil in a saucepan. Whisk the other ½ cup milk with the poultry seasoning and flour; add the mixture to the boiling liquid and whisk until a smooth creamy sauce forms. 2. Assembly: In a large bowl, mix the sauce from step one, one cup water, quinoa, and bacon and stir to combine. Pour the mixture into the prepared baking dish. Slice the chicken breasts into thin strips and lay the chicken breasts strips over the top of the quinoa mixture. Sprinkle with the seasoning. Bake uncovered for 30 minutes. 3. Broccoli: While the casserole is in the oven, place the broccoli in boiling water for 1 minute until it turns bright green and then run under cold water. Set aside. 4. Bake: Remove the casserole from the oven, check the mixture by stirring it around in the pan, and if needed, bake for an additional 10-15 minutes to get the right consistency. When the quinoa and chicken are cooked and the sauce is thickened, add the broccoli and a little bit of water (up to one cup) until the consistency is creamy and smooth and you can stir it up easily in the pan. Top with the cheese and bake for 5 minutes, or just long enough to melt the cheese.
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NUTRITION FACTS Recipe yields 6 Servings Calories per serving: 363 // Total Fat 11.1g; Saturated 3.4g, Trans Fat 0g // Cholesterol 79mg // Sodium 467mg // Total Carbs 30.5g // Dietary Fiber 3.3g // Sugars 2.9g // Protein 33.7g
2015. September
Just because you’re new to fitness
doesn’t mean high-intensity interval training isn’t for you. Otherwise known as HIIT, these fast-paced workouts have been shown to torch tons of calories in a short amount of time — so you don’t need to spend hours in the gym. This type of training will have you alternating between periods of maximum effort (think: 20 seconds of jumping jacks) and short recovery. If you’re just getting into fitness — or starting over after an injury — the key to success lies in doing the right moves, at your own pace. Yes, HIIT should be intense, but pushing too hard, too fast can result in injuries and other setbacks. Your task: Listen to your body, modify as needed, and complete each movement with proper form. To kick off your journey without a hitch, we’ve tapped Justin Rubin, trainer for DailyBurn’s True Beginner program, to create three workouts, ranging from 10 minutes to 30 minutes. Each one has easy-to-master moves, made just for you. All you need is water, a chair and a yoga mat. Before each workout, start with this dynamic, two-minute warm-up to get your muscles ready to go. • Jog or march in place for 30 seconds. • Then, stand and circle your arms backwards, one after the other, (as if you’re pretending to do the back stroke) for 30 seconds. • Finally, perform a front lunge, side lunge and back lunge stepping with the same leg, then switch to the other leg and repeat. Continue one minute. Now, get ready to HIIT it!
10-Minute HIIT Workout
3 rounds; 20 sec. work, 10 sec. rest Work up a sweat in less than the time it would take you to drive to your gym with this simple routine. Best of all, you don’t need any equipment to jump right in.
3 QUICK HIIT WORKOUTS
FOR BEGINNERS by Alex Orlov, Daily Burn
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Jab, cross, front (right side): Stand
with the right foot in front of the left, hips facing to your left side. Bring your arms up into a boxing position. Jab (punch) forward with the right arm, then throw a “cross” punch with the left arm, letting your body rotate as your left arm crosses over your body to the right. Your bodyweight should be over your right foot, with your back heel picking up off the floor slightly. Bring both arms back into the body, shifting your weight back to the starting position and facing front. (This is the “front” move.) Repeat on the left side.
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Squats: For extra assistance,
use a chair for added support. Remember to keep your feet under your hips and your bodyweight in your heels, says Justin. Butt kicks: Jog or walk in place, kicking your right heel up to touch your bottom. Repeat with the left leg.
Tricep dips: Place your
hands on a chair or a low table, with your back to the chair. Put your legs straight out while balancing on your palms. Bending from your elbows, lower as far as you can, then press up to the original position. Engage that core!
Side Lunges: With your
bodyweight in your heels and your toes facing forwards, step to the left in a deep lateral lunge, keeping your knee above your toes. Alternate legs.
Cool down with an overhead stretch, a quad stretch and a forward fold.
30-Minute MetCon: HIIT Workout
3 rounds; 45 sec. work, 15 sec. rest Got half an hour? Try this longer workout to challenge your core, and your upper and lower body. (Fun fact: This will burn more calories than 30 minutes spent walking on the treadmill!) Complete the same three-minute warm-up as in the previous workout, then get ready to move it, move it. Push-ups // Squats // Butt Kicks // Tricep Dips // Side Lunges // Jumping Jacks // Sit-ups ***1 minute recovery after each round.
WOW! I REALLY REGRET THAT WORKOUT... SAID NO ONE EVER! For more detailed instructions, try Cardio Kickboxing 1 and 2 in DailyBurn’s True Beginner program.
Jumping jacks: Start by
standing upright with your feet hip-width apart and your arms at your sides. Jump your feet out while raising your arms. Repeat as fast as possible. If a regular jumping jack is too difficult, step side to side while raising your arms instead.
Sumo squats: Position your
feet a little more than hipwidth apart and point your toes out at a 45-degree angle. Keeping your weight in your heels, back flat and chest upright, lower yourself until your thighs are parallel to the floor. Engage your glutes and quads and push back to the start position. Repeat. Cool down with an overhead stretch, reverse lunge and forward fold.
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20-Minute MetCon: HIIT Workout 3 rounds; 45 sec. work, 15 sec. rest
Metabolic conditioning is designed to maximize your caloric burn, so you should expect this workout to feel challenging. You’ll go through five exercises that focus on full-body, multi-joint movements. Try to do as many reps as possible during each 45-second interval, then rest for 15 seconds before repeating.
Push-ups: If you can’t
complete a traditional pushup, place your hands on a stable chair or plyo box instead of the floor. Or, try doing push-ups with your knees resting on the ground.
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2015. September
313
calories
GARLIC PARMESAN Lasagna Bake Ingredients FOR THE LASAGNA: 10-15 no-boil lasagna noodles 1 lb shredded chicken breast 12 ounces frozen peas ½ cup Parmesan cheese ½ cup Swiss cheese 1 cup water ¼ cup seasoned breadcrumbs fresh herbs for topping
FOR THE SAUCE: 6 tablespoons butter 1½ tablespoons minced garlic 6 tablespoons flour ½ teaspoon poultry seasoning ¾ teaspoon salt 5 cups milk
Directions 1. Make the sauce: Melt the butter in a large saucepan over medium high heat. Add the garlic and saute until fragrant stir continuously to avoid burning because burnt garlic will taste bitter. Add the flour, poultry seasoning, and salt. Whisk and cook for 1-2 minutes. Add the milk, one cup at a time, whisking after each addition and allowing it to thicken slightly each time before adding the next cup. When the sauce is smooth and thick, remove from heat and set aside. 2. Layer the lasagna: Grease a 9x13 pan and preheat the oven to 400 degrees. Cover the bottom of the pan with (about 5) broken lasagna noodles, half of the chicken, half of the peas, ¼ cup Parmesan, ⅓ cup water, and 1½ cups sauce. Repeat this layer once more. Top with a layer of broken noodles, ⅓ cup water, 1½ cups sauce, and ½ cup Swiss cheese. Cover with foil and bake for 40 minutes. 3. Making it pretty: Remove the foil, sprinkle evenly with breadcrumbs, and bake for an additional 5-10 minutes until the top is golden brown and bubbly. Sprinkle with fresh herbs like parsley and thyme. Let stand 10 minutes or more before cutting and serving.
NOTES Nutrition is for 12 servings using 1 lb. shredded chicken breasts. Rotisserie chicken is a great option because of the flavor, but if you want to avoid the extra fat I would just cook your own chicken and sprinkle it generously with some seasoning. The water gets added to help the no-boil noodles get cooked, so unless you’re using a different kind of noodles, don’t skip this. The noodles should soak up all that water during baking. NUTRITION FACTS Recipe yields 12 Servings Calories per serving: 313 // Total Fat 14.4g; Saturated 7.8g, Trans Fat 0g // Cholesterol 74mg // Sodium 386mg // Potassium 196mg // Total Carbs 23.4g // Dietary Fiber 1.7g // Sugars 6g // Protein 22.7g
Buffalo Chicken Zucchini Boats
318
calories
Ingredients
2 zucchinis 3 cups seasoned and cooked chicken, shredded 2 tablespoons flour ½ teaspoon salt ½ teaspoon black pepper 1 carrot, shredded ¼ cup red onion, diced 1 rib of celery, diced 2/3 cup shredded cheddar cheese, divided 3 tablespoons buffalo sauce (or more, to your taste)
Directions
1. Preheat your oven to 350 degrees F. Line a baking sheet with aluminum foil and spray with cooking oil. Set aside. 2. Cut each zucchini in half horizontally. Then with a melon baller (or spoon) carefully scoop out the center of the zucchini. Reserve ½ cup of the center and dice it up for your filling. 3. In a bowl, mix together chicken, flour, salt, pepper, carrot, celery, ⅓ cup cheddar cheese, buffalo sauce and dressing. 4. Place zucchini, hollow side up, on the prepared baking sheet. Fill the boats with your buffalo chicken filling. The filling should be heaping. Sprinkle with the remaining cheddar cheese. 5. Bake for about 30 minutes or until the zucchini have achieved desired softness. NUTRITION FACTS Recipe yields 4 Servings (1/2 zucchini, stuffed) Calories per serving: 318 // Total Fat 15g; Saturated 6g, Polyunsaturated 1g, Monosaturated 1g, Trans Fat 0g // Cholesterol 80mg // Sodium 627mg // Potassium 691mg // Total Carbs 17g // Dietary Fiber 4g // Sugars 6g // Protein 29g // Vitamin A 290% // Vitamin C 25% // Calcium 20% // Iron 10%