Home » Daily Routine Blog » January 2015

Month: January 2015

20 min Mexican Burrito Bowl for 4: Tasha’s Kitchen

 

Vegan option, gluten free option.

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

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This burrito bowl has all the things we love about a burrito! . It has tons of flavour, it’s warm, spicy, and oh so tasty. You won’t be missing your high calorie, high fat, high gluten burrito when you’re eating this bowl. You will feel satisfied, but also feel great from eating such good quality ingredients. This recipe will make 4 servings, so it’s great to serve as leftovers the next day, or take for lunch if it’s just you, or just the two of you.

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ingredients:

  • 1lb pack lean ground turkey (for a vegetarian or vegan meal, just omit this meat!)
  • 1/2 onion diced
  • 2 sweet peppers diced
  • 1/2 cup each cooked black beans, and chick peas (if you are having this meal meatless, you can add more beans if you like)
  • 1/2 cup diced cabbage (I used purple, but white will work too)
  • 1tsp herbamare
  • 1/2 tsp cayenne pepper (if you do not like too spicy, go easy on this one)
  • 2 heads of romaine lettuce
  • 1 sliced avocado for garnish
  • Desired amount of cooked quinoa or brown rice to put in the bottom of your bowl.

Avacado lime dressing:

  • juice of 2 limes
  • 1 large ripe avacado
  • 3/4 cup fresh cilantro
  • salt and pepper to taste
  • 1TB almond milk (I used this to make the dressing a bit more runny, use your discretion)

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Directions:

Saute the diced veggies (except for the romain lettuce) for a few minutes in a little bit of coconut oil. Add the ground turkey and cook all the way through, stirring frequently. Add the cooked beans and seasonings. Taste it to make sure its to your liking. You may need to add more cayenne, or more salt and pepper.

Dressing: place all ingredients in a small food processor or blender. Blend until smooth. If it seems a bit too thick, just add a small amount of non dairy milk to make it more “blendable”

In a bowl, make a bed quinoia or brown rice on top fresh chopped romaine.  Add the meat and bean mixture on top, and then drizzle or dollop the dressing on top.  At this point everyone will want to customize their toppings. Make sure to have fresh salsa, lime wedges, chopped cilantro, cooked quinoa, and cooked brown rice available to customize this bowl. It’s hard to go wrong here 🙂 Enjoy!

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Sandbag Workouts

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Sandbag workouts will literally “shift” the way you are currently strengthening your body! They are increasing in popularity due to the multitude of functional strength training exercises available. From focused muscle group workouts to a full-body assault, a sandbag is definitely a necessary addition for your home gym. They are easy to buy online (minus the sand) or fully loaded at your local fitness equipment dealer. You can easily remove sand to lessen the overall weight or fill the bag up and simulate a heavy weightlifting routine. The versatility is endless! Read more here.

Wall Balls: Exercise Tips

Goal of Exercise:

Wall balls are an excellent total-body exercise, targeting multiple muscle groups. Wall balls will improve your cardio while challenging the strength of the whole body.

Primary Muscles Used in Front Squat

  • Quadriceps
  • Glutes
  • Calves
  • Hamstrings
  • Chest
  • Front Deltoids
  • Back Deltoids
  • Biceps
  • Triceps

Stabilizing Muscles

  • Abs 
  • Lower Back

 

Abs Challenge Week #3

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Week 3 of your ab challenge has arrived! This week is all about getting your game face on and eliminating the unnecessary. Our abs are amazing little muscles, not only do they help stabilize us throughout everyday movements, they are also very quick to disappear when we start slipping up in our eating habits. We often find ourselves grabbing the quick granola bar, eating our kids fish crackers or living off our caffeine high to get by. Although this may feed your craving in the moment, your body will make you pay if this becomes habit. So what are some simple ways you can improve your food intake so your hard work actually pays off? Start by focusing on the beginning and the end.

Eat a real breakfast.

Skip the quick sugary fix and go for something that will balance your hormones and fight off cravings.

One of my favourite breakfast options is this breakfast cookie:

1/2 cup gluten-free quick oats

1/2 scoop protein

1/2 banana

add about 1/2 cup egg whites for moisture

Bake 350 for 8-10 minutes. You can seal these and store for a couple of days to help you prep for the week.

Don’t avoid night-time snacking, revamp it!

Nothing is worse than laying in bed with an empty stomach or waking up at 3am feeling like your going to eat your arm. If getting through the night without snacks are overwhelming for you and your stomach, here are a few options and tips before you hit the hay.

  • Try to eat 2 hours before you head to bed to help the digestive system do its thing.
  • Go for protein and fats and avoid sugar. Sugar disrupts our sleep patterns and blood sugar levels, so unless you’re running a marathon in your bed…skip it!

My favourite before-bed snacks:

Option #1

1/2 cup almond milk

huge handful of greens

1 Scoop chocolate vegan protein

Blend and enjoy~*

Option #2

1/2 cup non-dairy plain yogurt

12 raw almonds

Berries can be added if you are craving something sweet. You can also add chocolate protein and kick those chocolate cravings.

 

This week’s workout.

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Set your clock for 10 minutes and get as many rounds in as you can!

  • 45 seconds body jacks or leg jacks on the floor.
  • 45 seconds of in and outs with the legs. (Sit on floor, hands on the floor next to hips. Lift legs, straighten out in front of you and then bring knees towards body. Repeat movement for 45 seconds.)
  • 45 Burpees
  • 45 Russian twist with a weighted object (Weights, water bottle or a small child:)
  • 45 second mountain climbers
  • 45 second arm surrenders

“Rice Crispy” Treats: Tasha’s Kitchen

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Vegan option, gluten free option.

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

You may have guessed by now that these are not real rice crispy squares. Not to worry, because I’ve come up with this totally revised recipe that is truly satisfying. These peanut-buttery, chocolatey puffed kamut bars will not disappoint! These take no time at all to whip up, and they store in the freezer for quick eating and long storage if needed. You can experiment with your choice of “puffs”.  I’ve also used quinoa, millet, and rice, and love them all, so just go with your gut and try the one you’ll love best. Now keep in mind these aren’t super gooey due to the fact there are no sugary marshmallows in them…so thats why you need to store them in the freezer to keep it all stuck together.

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Ingredients:

  • 1/2 cup natural peanut butter or raw almond butter (I used peanut butter this time)
  • 1/4 cup raw honey (add an additional 1/4 cup if you know you want it really sweet)
  • 1tsp vanilla powder
  • 1/2 tsp sea salt
  • 4 cups puffed kamut (I have also used puffed quinoa, puffed rice, puffed millet, and all are great!)

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Chocolate drizzle:

  • 1/4 cup raw cacao
  • 1/4 cup coconut oil
  • 1/4 cup maple suryp, or raw honey

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Directions:

In a pot on the stove put in nut butter, honey, vanilla, and sea salt. Keep the heat very low because we don’t want to loose the integrity of the raw honey, and the raw cacao, and the raw vanilla powder.  Stir until it’s all incorporated. Take the pot off the stove and stir in your puffs.  Once it’s all mixed, pour it all into a baking pan and press down very firmly. You can use your hands, or a big spatula.  Freeze for at least 15 min. In the meantime you can make your chocolate drizzle.Just gently melt the cocoa, coconut oil, and maple syrup and stir all together. Now you can drizzle this on top of your frozen puffed squares.  Put back in the freezer for the drizzle to harden. Once it’s all set, cut into desirable sized squares with a sharp knife and enjoy!

Abs Challenge-Week #2

Ab Challenge

 

 

When I decided to start this abs challenge with our readers, my goal was to post as many un-edited, real life photos I could find. It’s way easier to look great when the lighting is perfect and the angle is just right, but there is something to be said about raw, unedited photos that capture a real human body including all its imperfections. Keeping healthy, in shape and motivated is large task for anyone to take on and it bothers me when people look down on others lack of motivation.  Everything we do in our day is a choice, and I have to choose, like you do, to override my flesh and tell my body who it’s going to be! The decision to overcome insecurities, personal mountains and physical hold ups needs to be made before your feet even hit the floor in the morning. Your body was made to move, your lungs were meant to breath and your physical ability is greater then you could ever imagine! This abs challenge is way more than the aesthetic appearance of your stomach, its about learning to dig deep and connect every ounce of mental strength to your physical capabilities.

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Workout!

Cardio Abs

Set your clock for 10 minutes and give it everything you’ve got!

  • 30 v-sit (bend your knees in v-sit if you need an easier modification.)
  • 30 jump squats
  • 15 (each side) plank with alternating knees to elbows
  • 50 high knees! not low knees 😉
  • 15 leg raises
  • 20 burpees

Front Squats: Exercise Tips

Goal of Exercise:

The front squat is one of the best exercises for targeting the quadriceps while simultaneously strengthening the core muscles. The front squat also minimizes compression of the spine, which will put less stress on the lower back.

Tip

Go lighter on your weight in your weight then you would in a typical squat. Focus on form and really try to keep your elbows and chest up.

Primary Muscles Used in Front Squat

  • Quadriceps

Assisting Muscles Used in Front Squat

  • Gluteus Maximus
  • Adductor Magnus
  • Soleus

Stabilizing Muscles

  • Hamstrings
  • Gastrocnemius

 

Bikini Body Ready

Jillian Harris

 

Looking for some helpful tips to get ready for that warm holiday or a jump start on summer? Head over to JillianHarris.com and check out my simple tips to have you feeling your best as you slip into those warm weather cloths!

Kettlebell Workouts

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Kettlebell workouts can be a highly effective way to increase lean muscle and strengthen your core, all while under the roof of your own home. There are endless variations of exercises that can be done from strength training, to HIIT workouts. These chunks of steel will last forever, which also make them a great investment when it comes to home workout equipment. Buy them once, and never have to buy them again. Here is a breakdown of the most popular kettlebell exercise and it’s benefits. I can guarantee your daily fitness routine will not be the same again once you try this piece of equipment on for size. Read more here.