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Month: December 2014

Simple And Delicious-Fried Rice

 

fried rice dinnner

Getting your meals back on track after the holidays can seem like an overwhelming job. Your body is tired from late nights, Christmas parties and maybe some unhealthy treats?.It’s times like these that’s I stick to what’s good, what’s basic and what I can whip up quickly. This fried rice dinner is so simple, delicious and will have your little ones asking more seconds. Enjoy~~*

 

Ingredientsfried rice

  • 3 cups cooked brown rice
  • 3 tbs coconut oil
  • 1 cup frozen peas and carrots (thawed)
  • 1 small onion, chopped
  • 2 tsp minced garlic
  • 2 organic chicken breast
  • 1/4 cup gluten free soy sauce

Instructions

  1. On medium high heat, heat 1/2 the oil in a large skillet or wok. Cook chicken breast throughly. Add the remaining oil, peas/carrots mix, onion and garlic. Stir fry until tender. Lower the heat to medium low and push the mixture off to one side.Now add the rice and soy sauce and blend all together well. Stir fry until thoroughly heated

Dark Chocolate Truffles with Gogi Berries: Tasha’s Kitchen

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Raw, Gluten Free & Vegan!

All of these ingredients can be purchased at a grocery store like Nature’s Fare.  I used all organic ingredients.

These tasty little truffles have tons of rich flavour that will satisfy any sweet tooth. These are filled with raw, natural ingredients, but no one will ever know they actually contain things that are good for you! These are a great make ahead-treat as you can store them in the freezer and take them out when you need them for that New years party you were just invited to!

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ingredients:

  • 1/2 cup organic natural peanut butter
  • 1/2 cup raw cocao
  • 1/2 cup organic almond meal (I love using raw, sprouted almond meal for these)
  • 4 packets of Stevia (The ones that look like sugar packets that you can buy in a box of about 50)
  • 1/4 cup organic coconut oil
  • 1/4 cup organic coconut butter ( if you don’t have this, use more coconut oil instead)
  • 2 TB raw organic honey (can use maple syrup for true Vegan)
  • 1TB chia seeds
  • 1/4-1/2 cup Gogi berries that are dried and unsweetened (if you don’t like these, or can’t find them, you could use dried chopped dates, dried chopped apricots, or dried chopped cherries)

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Place all these ingredients in a bowl. Heat up slightly in microwave, or over low heat stove. It should be just heated enough so it’s easier to stir all together. Once it’s all mixed up well,  place in the fridge for about 15-20 min so it stiffens up enough so you can roll into balls. (usually about 20 min for me)

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You can choose your options for the coating of your truffles. I rolled half my batch in ground almonds, and the other half in coconut sugar. You could also use hemp seeds, chia seeds, unsweetened coconut flakes, cocoa, go wild!

Store these in the fridge or freezer until you need them!

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Ethics Statement: Nature’s Fare Markets is a sponsor of Daily Routine Fitness and we do purchase or receive most of the ingredients for our recipes from them. However, It is still our choice which ingredients we choose to use and why. We would never compromise our quality or integrity to satisfy a sponsor! However, it just so happens that Nature’s Fare Markets is a great place to buy healthy food!  To learn more about, please visit their website –   http://www.naturesfare.com/

Reverse Grip Lat Pull Down: Exercise Tips

Goal of Exercise:

The reverse grip lat pull down is an excellent exercise to develop strength in the back, shoulders, forearms and grip strength.  This exercise uses full range of motion in the shoulders which helps to develop a strong and stable shoulder joint. As well, the reverse grip pull down is particularly important if you have tight or rounded shoulders.

Muscles Worked

  • Latissimus Dorsi

  • Biceps 

  • Scapula

Stabilizing Muscles

  • Deltoids

  • Shoulders

  • Trapezius

 

 

Christmas Eve Salad

 

salad

 

Nothing makes Christmas turkey taste better than the perfect side dishes. Before you hit up the grocery store for the last time, add these delicious ingredients to your list and get ready to impress your Christmas guests. Enjoy~~*

Shaved Brussels Sprout Christmas Salad

Source
Slightly adapted from A Thought For Food

Yield
Serves 4-6 as a side

Ingredients

2 cups Brussels sprouts
4 kale leaves
3 oranges
1 pomegranate
1 cup Raw Almonds

Dressing
2 tbsp tahini
1 tbsp honey
1 tbsp dijon
3 tbsp lemon juice
5 tbsp extra virgin olive oil
1 tsp sea salt

Instructions

1. Trim the woody ends off the Brussels sprouts. In a Vitamix  process sprouts until uniformly shredded.  Transfer to a serving bowl.

2. Remove the stems from the kale leaves.  Using a knife, slice into thin ribbons and add to bowl with the Brussels.

3. Segment the oranges and set aside in a separate bowl.

4. De-seed the pomegranate and set arils aside in a bowl.

5. Prepare the dressing by whisking together all of the ingredients until smooth.  Pour over the Brussels sprouts and kale and massage with your hands for 30 seconds.

6. Top with the orange segments, pomegranate, and hazelnuts and serve.

 

fruit

 

nuts

 

veggie

 

dressing

 

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Ethics Statement: Nature’s Fare Markets is a sponsor of Daily Routine Fitness and we do purchase or receive most of the ingredients for our recipes from them. However, It is still our choice which ingredients we choose to use and why. We would never compromise our quality or integrity to satisfy a sponsor! However, it just so happens that Nature’s Fare Markets is a great place to buy healthy food!  To learn more about, please visit their website –   http://www.naturesfare.com/

Chocolate Almond Butter Cups: Tasha’s Kitchen

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Vegan, Gluten free & Sugar free!

All of these ingredients can be purchased at a grocery store like Nature’s Fare.  I used all organic ingredients.

This is a another great desert for the Christmas season! Most of us are really busy in December, making it hard to find time to make healthy treats for our friends and family. These chocolate cups are great because they’re quick to make, don’t require baking, and you can easily freeze and then pull out later when you need them. If you not a lover of almond butter, feel free to substitute for your favorite nut butter like peanut butter!  You can also use different moulds to make these.  I have some cute silicone candy moulds that are star shaped, happy face shaped and heart shaped. You can also decide how thick you like your nut butter layer compared to your chocolate layer. You can do more chocolate if that’s what you like!

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ingredients for the almond butter layer:

  • 1/4 cup organic almond butter
  • 1/4 cup coconut oil
  • 1 Tb maple syrup, or your favourite liquid sweetener.
  • 1 Stevia packet (the ones that look like sugar packets that you buy in boxes of 50 or so)

Place all these ingredients in a bowl. Heat up slightly so you can mix it all together until smooth and so it’s runny enough to pour into your cups or moulds. Pour enough into each cup or mould so this layer will be about 1/4 inch thick. Place in freezer for at least 10 min.

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Ingredients for the chocolate layer: (or skip this step and melt your favorite organic dark chocolate)

  • 1/4 cup maple syrup or your favorite liquid sweetener
  • 1/4 cup raw organic cacao
  • 1/4 cup coconut oil
  • 1/4 tsp cinnamon (optional)

Place all these ingredients in a separate bowl. Heat up slightly so you can mix until smooth and until it’s runny enough to pour into the cups or moulds.  Pour this layer about 1/4 inch thick on top of the frozen almond butter layer and place back in freezer for at least 15 min before eating.

Optional: toppings can include anything you like! Try coconut flakes, slivered almonds or other nuts, dried cranberries.

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Ethics Statement: Nature’s Fare Markets is a sponsor of Daily Routine Fitness and we do purchase or receive most of the ingredients for our recipes from them. However, It is still our choice which ingredients we choose to use and why. We would never compromise our quality or integrity to satisfy a sponsor! However, it just so happens that Nature’s Fare Markets is a great place to buy healthy food!  To learn more about, please visit their website –   http://www.naturesfare.com/

How To Improve Your Health This Year

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One of the things I’ve learned in the eight years I have been in the fitness industry is that health is a journey and everyone is going at their own pace. The decisions I made for my family even two years ago have changed drastically compared to my decisions today. These decisions and life changes over these past eight years came with lots of reading, testing things out, and changing things along the way. I found that when I made slow and wise decisions in terms of my health, my body responded better and the outcome was far more positive than quick fixes were. I don’t believe in the magic pill, the quick fix, or the cleanse that will have you looking like J. Lo by Monday. Health and wellness is about consistency and dedication to making the best decisions we can. As you prepare for a new year, think simple! What are some simple things you could change this year to have the greatest impact on your overall health?

Here are a few of my simple ideas for your daily life that will improve your health in the upcoming year.

 

Morning greens.

 

One of the best ways to improve health is to start with the gut. By adding green shakes to your morning routine, you help to make your body alkaline and support healthy hormone production in your body. By drinking greens first thing in the a.m., you also reduce cravings throughout the day due to your fiber intake and the hormone balance the greens create. Start off with about 6 oz. of greens a day and try to work up to 16 oz. Drink them 20 minutes before your morning coffee. You can make your greens at home or buy them in a powder form. My favorite is Genuine Health’s Fermented Greens. It’s packed full of nutrition and is super easy to make. Go with the acai berry flavor! If you want to make them at home, here is my favorite morning greens shake.

 Green Drink.

8 oz. water

Half lemon

½ apple

½ pear or banana

Handful of spinach

Handful of Romaine

½ cup cucumber

¼ stalk celery

And a bit of parsley (Parsley is great for detoxing the body, so be careful with how much you put in to start.)

 

More protein, less sugar.

 

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This was one of my biggest areas of opportunity when I started getting back into shape after having my first son. I was a busy mom just trying to grab anything to eat in between diapers and breastfeeding. The first thing my trainer told me when she looked at what I was eating was “Put down the granola bars!” Now not all granola bars are bad, but what this trainer was saying was “You’re taking in too much sugar and not giving the body what it really needs.” I was constantly tired, couldn’t drop the baby weight, and felt like I was basically eating nothing. When we fuel our bodies with healthy nutrition, it starts operating like a well-oiled machine and gives us the energy and strength we need. Adding simple changes like healthier morning snacks will boost your metabolism and cut those sugar cravings. Here is one of my favorite breakfast snacks because they are super simple and easy to make. I usually make a big batch Monday morning that I can use for a couple days at a time.

 Breakfast cookies or Breakfast muffin

½ cup free-range egg whites

½ cup of quick oats (You can add more or less if the batter is too thick or too thin.)

½ a banana or 1 apple

Cinnamon to flavor

Place in oven preheated to 350 degrees for 10-12 minutes. Once fully baked, brush with coconut oil and enjoy.

 Stop the bloating.

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One of the most common things I hear about from our clients is the amount of bloating they experience before coming on my VIP program. Although every client’s situation is individual, changing small things throughout your day can really have a large effect on your gut. One of the biggest changes you can make is to change when you eat certain foods such as fruit. Our bodies’ stomach acids are the most ideal for fruit first thing in the morning. Simply switching our fruit intake from grazing throughout the day to just eating it in the morning can have a very positive effect on the bloating we experience. So if I you can’t eat fruit for your afternoon snack, what else is there!?

I’m a huge fan of healthy fats and their effect on our blood sugar levels, so I tend to use them for a lot of my afternoon snacking. Here are a couple simple ideas for afternoon snacking!

 Veggie’s Almonds

12 raw almonds

mixed bag of veggies

 Peanut Butter Chocolate Smoothie

1  cup almond milk

1 large handful of spinach

1 scoop Genuine Health Chocolate protein powder

1 scoop of peanut butter or PB2

Blend until smooth and enjoy

 Peanut Butter Energy Balls

Lat Pull Down: Exercise Tips

Goal of Exercise:

The Lat Pull down is a great way of strengthening the back and decreasing rounded shoulders.This exercise is also a great way to develop strength for body weight pull ups. On the days I have body weight pull ups, I always finish off my sets with a couple lat pull downs to really challenge and strengthen those back muscles.When performing a Lat pull down make sure to keep your chin level, chest up, core tight and shoulders rolled down the back. Make sure to keep your movements slow and controlled at all times.

Muscles Worked

  • Latissimus Dorsi

  • Lats

Stabilizing Muscles

  • Traps

  • Rhomboids

  • Deltoids