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Month: July 2015

Abdominal Repeaters Workout Video

Beginner: 20-30 seconds each exercise

Intermediate/Advanced: 30-60 seconds each exercise

Equipment needed: Free weights

Repeat workout 1-3x

  • Ab roll outs
  • Weighted leg crunch
  • Rotating weighted crunch
  • Weighted crunch
  • Russian twist

Coconut Matcha Pancakes

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When you’re juggling the demands of life and whatever that maybe…kids,job,ect. Finding time to make food that is going to keep you fuelled and on track with your goals can be a challenge.  Since having Adelaide, I have to remind myself to eat and drink. This is not normal for me! I’m a crazy food planner who knows what she will eat for the whole week and I look forward to mapping these meals out:) So setting a timer to remind myself to grab a power ball out of the freezer is a real change, but I’m learning how very important having good food already made is. This brings me to the subject of pancakes! I love them, they are simple, you can make them a 100 different ways and this week I’m going to show you my favourite pancake recipes that you can throw together quickly, freeze or change into something new.

Got a delicious pancake recipe? I would love to add it to my collection! Tag me @Dailyroutinefitness

Enjoy~~*

Matcha oat pancakes!!

1 cup gluten free oat flour

1/4 cup chia seeds

1/4 cup hemp seeds

4 tbsp cup coconut matcha tea powder (or more if you would like a stronger taste.)

1 cup full fat coconut milk

1 tbsp baking powder

1/4 tsp salt

1 1/2 tbsp coconut oil

2 large eggs

Cook in a skillet on medium heat till fully cooked and enjoy!!!!

 

 

Pad Thai: Tasha’s Kitchen

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

Before you call your favourite Thai food take out place, take a crack at this recipe instead! You will not be dissapointed with your creation! It’ll have much much more veggies in it, less sugar, less fat, more nutrients more color, and more goodness for your body! This is easy to whip up in 30 minutes, and will feed about 4 hungry people.

Vegan, gluten free, sugar free.

 

  • 1/2 cup tamari
  • 1/4 cup liquid coconut amino acids
  • 1/4 cup coconut sugar
  • 2 cloves crushed fresh garlic
  • 1 TB chicken or vegetable bullion
  • hot sauce to taste (I use about 2 tsp siriachi)
  • 1/4 cup coconut milk mixed with 1tsp arrowroot powder for thickening

Other Ingredients:

  • 1TB coconut oil
  • 1 chopped onion
  • lots of finely chopped veggies like carrots, cabbage, snow peas, broccoli.
  • cooked chicken (as much or as little as you like)
  • Rice noodles (as much as you desire, I use about 4 cups cooked for the whole batch)
  • cilantro for garnish and taste
  • lime for garnish and taste
  • 1 packet sprouts (the white ones that are crunchy)
  • peanuts for garnish (optional)

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Directions:

Mix all the sauce ingredients in a  bowl and mix well. Set aside. Cook the rice noodles according to directions on packet and set aside.

Stirfry onion in coconut oil for 2 minutes, then add veggies that take longer to cook like carrots. Starry for 3 minutes. Add the sauce and add all the veggies and chicken. Starry until veggies are cooked to your desire.

Take off the heat, stir in the noodles and sprouts.

When it’s plated garnish with as much cilantro as you like, and a squeeze of lime.

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In and Outs: Exercise Tips

Goal of Exercise:

This abdominal exercise demands energy from your obliques, deep abs and many of the stabilizers. When doing abdominal exercise that require us to use so many muscles at once, for optimal results it’s important we keep the movements slow and controlled with perfect form. As you perform this exercise make sure to keep your chest open, raised and your abdominal wall flat as you move the legs in and out.

Primary Muscles Worked

  • Transverse Abdominals
  • Obliques

Secondary Muscles Worked

  • Back
  • Shoulders
  • Hip Flexors

 

Creamy Vegan Ice Cream-4 ingredients: Tasha’s Kitchen

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

Vegan, gluten free, sugar free.

Ice-cream is not something you have to eliminate from your diet if you’re aiming for a healthy lifestyle. Many local ice-cream shops have more options now than they ever had before! They certainly come with a price though, still contain large amounts of sugar,and it’s not cheep either. So I’ve figured out for you how to make it at home which will save you money and whole lot of sugar, all without sacrificing taste and texture. All you’ll need is 4 ingredients, some time for it to freeze overnight, and an ice-cream maker, high speed blender or food processor.

 Ingredients:

  • 2 cans full fat coconut milk
  • 1/2 cup coconut sugar
  • dash cinnamon
  • 1/4 cup unsweetened cacao powder

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Directions;

Place all ingredients in a saucepan. Whisk together occasionally as it comes to a boil. Let it simmer for 15-20 min whisking every few minutes.

Take off stove and let it cool.

If you are using an ice-cream maker: pour the mixture into a container and place in fridge overnight. The next day pour it into your ice-cream maker and let the magic begin. It’s up to you weather you want to churn it until it’s soft serve consistency, or let it go a little longer, or even freeze it after it’s done in the maker to make it more like hard ice-cream.

If you are using a blender, or food processor: Pour into ice cube trays and freeze overnight. When you are ready to eat your ice-cream place the cubes into the blender or food processor and process until it’s a soft serve ice-cream consistency. Serve immediately.

However you decide to enjoy it, you can’t go wrong. Enjoy!

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Who Needs Weights? Bodyweight Workout Video

Beginner: 30-40 seconds each exercise

Advanced 45-60 seconds each exercise

Equipment needed: Exercise ball

Repeat workout 1-3x

  • Mountain climbers
  • Knee to elbows
  • Split lunge jump
  • Pike
  • Burpee
  • Hamstring roll ins
  • Boat ab hold
  • Push up
  • One legged burpee
  • Hindu pushup

 

What’s Hiding In Your Snacks?

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There are times when I learn something new and I think, “How in the world did I not know this!” This happened to be the case with “MSG” or monosodium glutamate. Now most of us are aware of MSG and know it’s not good for us. We try to avoid it by asking restaurants if they are using it and we look for MSG on labels, but are we still feeling the effects of it?

MSG is known to cause headaches, flushing, sweating, facial pressure, numbness, tingling or burning in the face, neck, and other areas of the body. It also can cause rapid, fluttering heartbeats also known as palpitations, chest pain, and nausea. So imagine my surprise when a friend of mine recently brought it to my attention that some chips we had bought from the health food store contained MSG! You’d think I would have clued in because every time I ate these chips I would get a slight headache and feel gross, but I’d assumed it was something else—not the “yeast extract” listed in the ingredients on the chip label, which is actually MSG!

I know most of you already know MSG is bad for you, but you may not be aware of the forms in which you might be unknowingly digesting this flavor enhancer. Not only is MSG extremely hard to avoid if you are eating packaged foods, but its identity is also hidden in the labels. Some common names for MSG that may not alert you to its presence are:chips

  • Hydrolyzed Vegetable Protein
  • Textured Vegetable Protein
  • Yeast Extract

Not only is MSG known to cause the discomforts I talked about above, but it’s also linked to a series of health issues, including fibromyalgia, obesity, fatty liver, high insulin and blood sugar, high cholesterol, liver toxicity, metabolic syndrome, high blood pressure, disturbance to the gut-brain connection, and neurological and brain damage.

So how can you avoid MSG?

The most effective thing you can do is to stay away from packaged food items.

Buy fresh foods, and make sure to read labels! Even something as simple as fruits and vegetables from your local health food store can contain MSG.

Make your own snacks to ensure that you know what you are putting into your body.

For more information on MSG, check out these sites:

Lifespa.com

Hungryforchange.tv