Support for health & wellness

24 Day Challenge / Day 8

on March 13, 2013

apple quinoa

Oh yea, fun times are here..we get to drink the yumE fiber today and again the next two days..Yip-E! (Personally, I don’t know about you, but I’m not too fond of the fiber drink..I mean, it’s not the taste of it that gets to’s the consistency of it..Gag right? If you’re w/ me say Oh Yeah..Oh Yeah..let me hear ya say Oh Yeah.. Welp, contrary to OUR belief..there are people who LOVE THE STUFF! Not only do they LOVE (or LOFFF as my daughter pronounces) it, they drink it EVERY DAY! Double GAG)


#2 FIBER followed by 8-16 oz of WATER

#3 EAT!


**There is something very powerful that happens when you take pen to paper and write down your goals. These need to be specific, measurable, attainable, realistic, and timely. Its not enough just to write down, “I want to lose weight,” write down how much weight, put a number down, and then write out a realistic time line to achieve your goals. You’ve got this! Almost seems funny goal was 20 lbs on paper but in my mind that unobtainable goal was 50 (my eldest laughed and said, “Mom, then you’d be my size”..well shut the front door baby girl cause mama is moving in) I am 43 lbs later (Shake ya groove thang shake ya groove thang yea yea)
BREAKFAST:   Apple nut quinoa
SNACK:  Tuna & white bean salad
LUNCH:  Mediterranean quesadillas
SNACK:  Handful/25 almonds w/ any type of berries
DINNER:  Terrific grilled chicken  w/ asapargus and carrots

Apple Nut Quinoa:
1 cup uncooked quinoa
1.5 cups apple juice 
1/4 tsp salt
1/2 tsp cinnamon
1/16 tsp (pinch) ground cloves
1 medium apple
1/2 cup walnuts
STEP 1: Place the quinoa in a wire sieve and rinse thoroughly for 1-2 minutes with cool water. If you don’t have a wire mesh sieve, place the quinoa in a bowl, fill it with cool water and swish the quinoa around. Allow it to settle and then carefully pour out the water. Repeat 4-5 times. Rinsing quinoa well is essential to remove its natural coating, which can cause the quinoa to taste bitter.
STEP 2: Place the rinsed quinoa in a medium pot. Add the juice, salt, cinnamon, and cloves. Stir briefly. Place a lid on top and bring the pot up to a boil over high heat. As soon as it reaches a boil, turn the heat down to low and allow it to simmer for 15 minutes. After 15 minutes, turn the heat off and allow it to rest, without removing the lid, for ten minutes.
STEP 3: Meanwhile, chop the apple into small bite-sized pieces. Also roughly chop the walnuts.
STEP 4: After the quinoa has cooked and rested, remove the lid and fluff it with a fork. Add the apples and walnuts and stir them and then eat!
This quinoa can be refrigerated and then reheated in the microwave each morning for a quick fix! I like to top it with almond milk – they’re all great

Tuna & White Bean Salad:
1 (15 oz.) can white beans
1 (5 oz.) can chunk light tuna in water
2 whole green onions
1 Tbsp lemon juice
1 Tbsp olive oil
to taste salt & pepper
STEP 1: Pour the can of beans into a colander and rinse with cool water. Allow the excess water to drain off. Drain the can of tuna. Combine the drained beans and tuna in a bowl. Thinly slice the green onions and add to the bowl as well.
STEP 2: Add the olive oil and lemon juice to the bowl, along with a light sprinkle of salt and freshly ground black pepper. Stir to combine.
STEP 3: Taste the mixture and add salt, pepper, or lemon juice to your liking.

Mediterranean Quesadillas:
10 (8 inch)  flour tortillas
1 lb.  frozen chopped spinach
1 small red onion
1/2 (12 oz.) jar roasted red peppers
1/3 (9.5 oz) jar kalamata olives
handful fresh parsley (optional)
1 tsp dried oregano

STEP 1: Thaw the frozen spinach and then place in a colander. Press the spinach against the sides of the colander to squeeze out as much moisture as possible. Place the drained spinach in a large bowl.
STEP 2: Cut the red onion into very thin slices. Cut the roasted red pepper into small strips, roughly chop the kalamata olives, and roughly chop the parsley. Place all four ingredients in the bowl with the spinach.
STEP 3: To the bowl also add the oregano. Stir very well until everything is evenly distributed.
STEP 4: Divide the filling among all ten tortillas, spooning it into one half and then folding the bare half over top (I used roughly 3/4 cup per tortilla). Heat a non-stick skillet over medium to medium/low heat. Cook the quesadillas on each side until the outside is golden brown and crispy.
These quesadillas can also be frozen prior to cooking and then warmed in a skillet straight from the freezer. When cooking the quesadillas from the frozen state, use a lower heat to allow the inside time to thaw and melt before the outside becomes crispy

Terrific Grilled Chicken:
4 boneless skinless chicken breasts, trimmed of fat
1/2 cup lemon juice
1/2 tsp onion powder
Ground black pepper to taste
Seasoning salt to taste (look for a low sodium variety..costco has a SALT FREE SEASONING)
2 tsp dried parsley, cilantro, or oregano (whatever you have on hand or prefer)
Dip chicken in lemon juice and arrange in a large baking dish. Sprinkle chicken breasts with seasonings and discard any remaining lemon juice. Grill

SIMPLE EXERCISE PLAN:  10 jumping jacks, 10 push-up (use a wall or counter for easier), 10 squats and 30 second plank


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