KDR Healthy Eats: Smoked Bacon Veggie Soup

KDR Healthy Eats: Smoked Bacon Veggie Soup

Smoked Bacon Veggie Soup:

INGREDIENTS:

  • 6 cups broth
  • 3 cups chopped potato (russet or sweet potato)
  • 2 cups brussel sprout shavings
  • 2 cups sliced mushrooms
  • 5 pieces of smoked bacon (cut into 1 inch pieces)
  • 1 tbsp olive oil
  • 1 tbsp honey mustard
  • 1/2 tsp paprika (smoked is best)
  • 1/4 tsp garlic minced
  • dash of sea salt and black pepper
  • 1 tbsp dried herbs (chives, onion, etc) OR 2 tbsp fresh chopped herbs such as chive/onion.

INSTRUCTIONS:

  1. First make sure all your ingredients are chopped. 3 cups chopped potato was equivalent to about 2 potatoes.
  2. Lightly steam/soften your potato pieces in a small bowl in microwave for about 90 seconds. Then add to your crock pot.
  3. Add in your broth, veggies, and bacon on top.
  4. mix in your seasonings and the oil/mustard.
  5. Cook on low for 5-6 hrs or high for 3 hrs.
  6. Add herbs half way through cooking or at the end to garnish.
  7. Serve and top with aged cheddar and dash of black pepper if desired.
  8. See notes for non crock pot times.

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KDR Healthy Eats: Baked Chicken Fajita

KDR Healthy Eats: Baked Chicken Fajita

Baked Chicken Fajita:

INGREDIENTS:

For the Marinade:

  • 2 Tbsp olive oil
  • Juice of half a lime
  • 1 clove garlic, minced
  • 1 tsp. chili powder
  • ½ tsp. cumin
  • ½ tsp. dried oregano
  • ½ tsp. salt
  • Pinch of cayenne pepper (optional)
  • 2 Tbsp cilantro, chopped

For the Chicken:

  • 3 chicken breasts or 6 thin sliced chicken cutlets ¼-inch thick
  • ½ red bell pepper, sliced
  • ½ yellow bell pepper, sliced
  • ½ green bell pepper, sliced

INSTRUCTIONS:

  1. In a small bowl, whisk together olive oil, lime juice, garlic, chili powder, cumin, oregano, salt, cayenne (if using) and cilantro. Set aside.
  2. For the chicken breasts, if you purchased pre-sliced chicken cutlets then skip to the next step. If using chicken breasts, slice them longways into 2 even slices and firmly pound the chicken using the smooth side of a meat tenderizer to an even thickness of about ¼ inch.
  3. Place chicken cutlets into a large resealable freezer bag and pour marinade over top, making sure they are completely coated. Allow chicken to marinate for a minimum of one hour to overnight.
  4. Once chicken has marinated, evenly place 6 bell pepper slices in the middle of the chicken cutlet, roll up and secure with a toothpick. Repeat this step until all the cutlets have been rolled up and place seam side down in a prepared baking dish.
  5. Brush tops of chicken with remaining marinade and bake, uncovered, at 375 for about 25 to 30 minutes or until the juices run clear. Serve and enjoy!

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5 Reasons To Do Push-ups

5 Reasons To Do Push-ups

5 Reasons you should be doing Push-ups

Push-ups are one of my go-to exercises. Like you, sometimes I struggle to get my workouts in, so my resistance training days need to be quick and include total body movements that build muscle, burn fat and make me feel like a bad ass. Push-ups are one of those bad ass moves ladies! Seriously, when I feel good and can randomly bust out 10 perfect push-ups…I feel like a total boss! 

You must mean Jamie. And, yes you did.

One way to horrify my husband is by challenging someone/friends/family to a push-up challenge.  I will challenge almost anyone, (except my husband 😉 and have been known to throw down at bars, parties, etc. It’s a great ice breaker PLUS, it feels awesome to do better push ups then most out of shape guys.   

 That time I did a push-up contest with the guys. 

For me, the push-up was one of the first exercises that I trained for that made me feel powerful, strong and confident. Each time I did them I was a little bit better, a little bit stronger, and more confident to push-my self to do more.

This is a big reason why I am passionate about getting other women to do push-ups.  I love coaching women to do push-ups! As a coach, I see potential in most of the women I train that they do not see in themselves. So the first time I say ” Next we are doing push-ups.” the fear and doubt in their face reminds me of where I started. We all have to start somewhere. 

Other than push-ups being totally bad ass here are five reasons to do push-ups: 

  1. Builds Upper Body Strength: you can build upper body strength without having to use a ton of weights. Push-ups target the shoulders, pecs, and triceps which will develop a strong and defined upper body.
  2. Strengthens your core: most people don’t know that a strong core is key to a push-up. Ever wondered why your hips sag or hike during your push-ups? Your abdominal muscles are acting as stabilizers during the push-up just like they would in a plank.  Weak abs = poor push up form. 
  3. Increases energy quickly: Sure does! Two scenarios come to mind for this. First one, I hit a 2pm energy dip, I already had a coffee (or 2) and am about to coach a class, but I am still draggin a little. What do I do? Drop down and bust out some push-ups. Second, it’s been a long day, I have plans with friends to get some drinks and listen to some live music.  It’s too late for coffee. Psst…push-ups! You see now why I like to challenge people?   I get a quick increase of energy…I am really just helping everyone out while I get my competitive energy out 😉 Both scenarios create an almost immeddiate boost in energy. Just a few push ups increase circulation, fire up the brain, heats the body up and boosts energy levels.
  4. Increases Bone Mass: Let’s face it, as we get older our bone mass declines. That’s why doing weight baring exercises like push-ups are important to keeping our bones strong. Along with major muscle groups, push-ups are also good for your wrists and elbow, so your risk for injury is low.
  5. Weight loss: Since the push-up is a total body movement it will increase your heart rate quickly…yay. Increasing your heart rate will result in burning more calories, weight loss and overall improvement in your body composition.  PLUS!  The less you weight, the more push ups you can do! 

I love push-ups so much that I created an 8-Week Push-up Princess Program that I am testing out RIGHT now with a group of women ready to become a Push-up Princess. 

Are you ready to become a bad ass push-up princess with me? 

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Book Report – 1% Fitness by Mike Sheridan

Book Report – 1% Fitness by Mike Sheridan

Let’s Get Moving!

Guest post from Lara our kick ass office manager and fitness coach on 1% Fitness by Mike Sheridan.

In keeping with great KDR tradition, we are constantly educating ourselves so we can offer our members Knowledge Driven Results. In October, I read 1% Fitness by Mike Sheridan and loved it!  I loved it so much I wanted to share some take home points that YOU should absolutely put into your life.

What really interested me as I was reading this book, was not necessarily the workouts, but the daily actions, which all of us could incorporate into our existing daily routines without rearranging our entire lives.

Most of our members, spend much of their daily lives in a seated position.  From car to desk to car to chair/couch to car to bleachers to car to chair.  They come into the gym tight, achy, creaky & cracking, and often giggle it off as “one of those things” or “getting older.”   But by adding in the following movements you will help to work on those foundations to be less creaky, less achy, more aware of your own body and how it moves.

Get Up & Get Moving (Walk More)

According to 1% Fitness, walking has been shown to “reduce inflammation, support brain health/ memory, mood & cognitive function, as well as lower the risk of dementia and depression; support heart health, glucose management and immunity.” It has been proven that it is not the duration, but the frequency which provide added benefit.  In the book he even gives a number of studies to support this. 

What is your ACTION?

Take breaks from the desk & walk to the bathroom, walk up the stairs, walk around the building (inside or out), park farther away, take longer to walk while shopping, take the dog for a quick 10 minute walk… it doesn’t have to be a hike up a mountain for movement to add up and make a significant difference on your mood and to your life. Just get moving!

Hold the Deep Squat Daily

In 1% fitness, Mike Sheridan poses this question: “why does a baby sit comfortably in this (deep squat position) for hours, while the majority of adults fall on their backs, get stuck in the bottom position or cannot get into it to begin with” ? The answer- because although we may do it a few times per week in the RAMP at KDR Fitness, we do not practice it often enough, so we are losing our ability.  Baies squat multiple times a day and so should you!

Why should you care? Because the deep squat is one of the best ways to maintain knee & hip mobility as well as help to improve everyday movements.

What is your ACTION?

Practice the Deep Squat every day.  If you are in your office/house, start by lowering your butt all the way to the floor.  If you need assistance to hold that position at depth, then use the leg of your desk, the door frame of your office door or coffee table/kitchen table leg at your house.                            

If you cannot bring your butt below your hips, then elevate your heels, by standing with your heels on a ream of paper or a 2 x 4. Attempt to hold that position once per day, for 30 seconds and build onto your time every single day. Try holding this position while you are watching TV, reading, or even eating, no matter when, just make time once, every day and do it!  Mike Sheridan suggests “after you get to a solid 2-3 minute hold without support (no table leg) then you can start with multiple sets or more than one session per day.”

Build a Solid Foundation—Focus on Your Feet!!!

Mike Sheridan points out that “Shoes are coffins for our feet,” they change the form & function of our feet over time by providing too much support &/or permitting unnatural movement—shoes can create weak arches as well as prevent the foot from (natural movement patterns) “flexing and flattening that maintains muscle and mobility.”  I have heard Ben say this a number of times, but after sitting down and reading this book the point really hit home.

Why does this matter? Just like the foundation of your home, your feet support the weight of your body and all your movements… so embrace your feet 🙂

What are your ACTIONS?

Embrace being barefoot—when you are walking … kick off those shoes, feel the grass on your feet, spread your toes on the ground—wiggle your toes. Don’t immediately try to go hiking for 30 minutes barefoot in the woods and then give up on being barefoot. Start slow and build up, get use to the feeling & paying attention to each step.  Or, join a gym like OURS that encourages you to work out barefoot.  

Improve your foot mobility by pointing & flexing your feet by spreading your toes & flexing your ankles with ankle mobility movements.

Increase your Foot Strength by trying these three exercises (find more in 1% Fitness):

  • Invisible high-heels—start in barefeet, raise up on to your tippy toes and walk
  • Bounce Walks… bounce walk with your heel elevated slightly as you bounce on the balls of your feet
  • Side Rolls- rolls from the outside edge of your foot to the ball of foot with full toe point

These exercises will help strengthen your feet each day you do them, which will improve your overall foundation and may even improve your other ailments. So… let’s get Moving!

 

Are you ready to get moving? Let’s move into the New Year with no holiday weight gain and an extra $300 in your pocket. Click on the link for more information. 

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KDR Healthy Eats: Oatmeal Jars

KDR Healthy Eats: Oatmeal Jars

OATMEAL JARS:

KDR Healthy Eats

INGREDIENTS:

Apples & Cinnamon

  • 1/4 cup freeze dried apples, 1/4 tsp Cinnamon, pinch of granulated stevia, or granulated sweetener of choice

Raspberries & Dark Chocolate or Cacao Nibs

  • 1/4 cup freeze dried raspberries & 2 Tbsp dark chocolate chips or nibs

Monkey Mix

  • 1/4 cup freeze dried banana chips, 1 Tbsp coconut flakes, 1 Tbsp dark chocolate chips or nibs

Triple Berry

  • 1/4 cup freeze dried triple berry mix & a pinch of granulated stevia, or granulated sweetener of choice

Blueberries & Cream

  • 1/4 cup freeze dried blueberries, a pinch of powdered vanilla & a pinch of granulated stevia or granulated sweetener of choice

Peaches & Cream

  • 1/4 cup freeze dried peaches, pinch of powdered vanilla & a pinch of granulated stevia or granulated sweetener of choice

Strawberry & Banana

  • 2 Tbsp freeze dried strawberries, 2 Tbsp freeze dried banana & a pinch of granulated stevia or granulated sweetener of choice

Try adding your favorite chopped nuts, or a 1/2 scoop of protein powder to any of these varieties.

KDR Healthy Eats

INSTRUCTIONS:

  1. Use pint glass canning jars to ensure that you will have room for your liquid & stirring.
  2. Add 1/2 cup dry rolled/old fashioned oats to the bottom of the glass jar.
  3. Add your favorite flavor combos.
  4. Seal tightly, and store in the pantry until ready to use.

When ready to SERVE:

  1. Pour 1 cup BOILING HOT water, or milk into each jar.
  2. Let sit for 10-20 minutes(depending on the consistency you like), while you finish your morning routine.
  3. Grab a spoon, and enjoy on-the-GO!

KDR Healthy Eats

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KDR Healthy Eats: Grab & Go Egg White Bites

KDR Healthy Eats: Grab & Go Egg White Bites

GRAB & GO EGG WHITE BITES:

INGREDIENTS:

  • ¼ onion, diced
  • ½ pepper, diced
  • Handful of spinach
  • egg white carton (24 T. total is used)
  • olive oil cooking spray
  • black pepper

INSTRUCTIONS:

  1. Preheat your oven to 350 degrees.
  2. Spray each muffin tin with olive oil cooking spray so it lightly coats the bottom
  3. Add your favorite diced vegetables!Fill each muffin tin with egg whites. When using the mini muffin tins, it only took about 1 T. of egg whites to fill it. Lastly, sprinkle the tops with some ground black pepper for a little flavor.  
  4. Toss them in the oven! 
  5. The mini muffin tins took about 10 minutes. If you are using regular sized muffin tins, let them cook for about 20 minutes. 
  6. Once they are cooled, enjoy! You can also add your favorite toppings- my favorite are avocado and salsa!

 

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