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Posts tagged ‘Kim Howard’

Quick Chicken Fingers

This is seriously so easy, and so good, and so good for you.  When you want something savory, a quick snack, or something you can grab and go!

 

Preheat oven to 425.

Chicken Tenders, One pound (Iused 14 oz of Bare Naked Chicken Tenders from Schnucks.)

1/2-3/4 cup of almonds

1 tbs of basil

1 tsp of Sea Salt (or 1 table salt)

1 tsp celery salt

Or any spices you fancy

Put almonds in blender and blend until coarse to powdered, and put in a shallow bowl or dish.  Add spices and toss.  Rinse chicken, and coat each piece on each side in batter.  Place in a shallow baking pan coated with spray or melted coconut oil.  Bake for about 10-15 minutes or until slightly browned.  Check after about 10 minutes to ensure cooked through.

Serve with a green salad and veggies, or portion to go for an easy snack.  Double recipe for the family and for leftovers.

 

 

Simple tips to sizzle this summer

You do not have to avoid summer get togethers nor succumb to temptation and pressure.  DSCN0424Before you throw your healthy lifestyle off the merry go round, check out these simple summer celebration tips to focus on vitality and victory:

  1.  Drink water, lots of it, and prepare with carting a large container with you everywhere you go.  Alternate your water with sugary or alcoholic drinks.  Staying hydrated will help you stay full and safe in the heat.  Oh, and hit the lou before heading out.
  2. Pick your battles – pick one.  If you have family members, get together or events that you know will tempt you beyond your control, choose wisely what you can live without and consider picking one indulgence.  Give up the break room cookies, gooey butter cake, and lemon chocolate  pie for the one serving of grandmas homemade brownies you have to have – I mean, she made them just for you.  Or the grazing on potato chips and dip, and everything else at the party, for the one scoop of potato salad.
  3. Eat your normal meals throughout the day of lean protein and vegetables, fruits and nuts, outside of the events to maintain a healthy metabolism and avoid overeating.  “Saving your calories”  messes with your metabolism and your brain.
  4. Watch your portions.  If you have eaten normally throughout the day, you have no reason to go back to the spread for thirds; and you can still indulge on your favorite treat.
  5. Politely decline to take home the deserts or extras that are not normally in your eating plan.  Aunt  Stella will understand if you tell her the truth… you want to be healthy.

Quinoa Breakfast Bowl

There are hundreds of options online for this protein hearty, comforting breakfast option. Quinoa is naturally loaded with protein and fiber.  One cup of cooked quinoa brings about 8 grams of protein.  Add nuts or yogurt to increase the protein content.  Here’s a simple version you can make with common ingredients found in your cupboard.

Food Healthy Quinoa Pumpkin Bowl

This Sept. 21, 2015, photo shows ingredients for quinoa pumpkin breakfast bowl in Concord, N.H. (AP Photo/Matthew Mead)

1 cup  quinoa, rinsed
2 cups water
1 tablespoon extra-virgin olive oil
1/4 cup slivered almonds
1 cup fruit or berries,  or medium sized fruit like apple or banana cut into 1/2-inch pieces
2 tablespoon pure maple syrup
1/2 teaspoon cinnamon

In a small saucepan, cover the quinoa with the water and bring to a boil. Cover and cook over low heat until the water has been absorbed and the quinoa is tender, about 15 minutes. Lightly fluff the quinoa with a fork and cover it again.

In a medium skillet, toast almonds, stirring a few times, until golden brown, about 2 minutes. Add the quinoa, maple syrup, oil,

cinnamon and stir well until heated through.  Top each portion of quinoa with fruit and almonds

Watch me eat more vegetables

Print off this chart and put it on your fridge for tips about what to get on your next excursion to the grocery store.

We know vegetables are good for us, its a mindset we ought to cultivate and celebrate.  Everyone from your mama, grandma, or Home Ec teacher has told you but somehow its easier to grab a bag of chips, or pizza when were hungry. And veggies are not sexy right?  You are not going to see a sexy supermodel chowing on a bunch of broccoli. tots

I recently presented to Husch Blackwell for Health Fitness Corp. on Delicious Vegetables and wanted to include some highlights here. According to a 2009, the Centers for Disease Control and Prevention (CDC) analysis showed that only about one-fourth of adults in the US consume vegetables three or more times per day.  We have an opportunity to do better, and our health depends on it:

  • Fiber in vegetables may help you feel full longer!  This is a huge benefit to you if you are always hungry and wanting to watch your waistline.
  • Naturally low in calories, sugar, and fat!  Yes,  even the higher sugar content vegetables and fruits are way better than a candy bar or low fat potato chip.
  • Be Healthy, reduce healthcare costs!  More nutrients from vegetables are associated with reduced blood pressure, less bone loss, and decreased risk of cardiovascular disease, certain types of cancer.

One of the most common vegetable myths is starchy vegetables like, potatoes and corn, are fattening.  Wrong!  You’ve often heard to eat a rainbow of colors.  The reasons why?  We get different types of nutrients and phytochemicals from different fruits and vegetables.  Your meals, snacks, and soups, pastas, and casseroles become much more interesting and exciting when you eat a variety of flavors and textures, and include spices and seasonings to wake up your vegetables.  Want to improve your variety?  Include more non – starchy  veggies in your diet.

Non – Starchy Vegetables (Superstars*)

Artichoke Broccoli* Cucumber Mushrooms (all kinds) Rutabaga Swiss chard
Asparagus* Brussels sprouts* Eggplant Okra Sauerkraut Tomatoes*
Baby corn Cabbage* (green, bok choy, Chinese, red) Greens* (collard, kale, lettuce, mustard, turnip) Onions* Soybean sprouts Tomatoes, canned
Bamboo shoots Carrots* Garlic* Pea pods Spinach Tomato/
Vegetable Juice
Beans (green, wax, Italian) Cauliflower* Kohlrabi Peppers, bell* (all varieties) Squash, spaghetti, zucchini Turnips
Beets Celery Leeks Radishes Sugar snap peas Water chesnuts

My weekend indulgence is going to be kabobs, and a Mediterranean salad with lots of fat olives.  What about you?

Your Go To Guide for Quick Summertime snack options

First increase the size of your water container or double your containers.  If you are a cold water person, throw one in the freezer, and when have finished your first container, you’ll have a nice cold one thawed and ready to drink!

For the family, I  like the small Igloo water coolers with the spout on the top, which allows you and your family to drink directly from the container or fill up your container with cold water. If you are looking at saving money and reducing waste, pick up several containers, and label one for each person in the family.  Let your kids decorate them to encourage regular usage and to make sure you get them back at the end of the day!
My choice of drinks:   Rehydrate Drink has a 1:1 ratio of sodium and potassium, two of the most vital electrolytes that are lost when we sweat.provides the necessary nutrients to maintain proper metabolism and delay the onset of fatigue.
Rehydrate!  Yummy flavors.
  • Helps the body stay hydrated during physical activity or during low hydration
  • Provides a full spectrum of crucial electrolytes for improved electrolyte balance
  • Includes amino acids to help feed your muscles
  • Helps prevent cramping during and after exercise
Rehydrate Gels! Lemon flavor with only 80 calories
  • Allows for immediate and sustained energy with Sequential Carbs
  • Facilitates hydration in conjunction with plenty of water
  • On-the-go portable and convenient pouch for everyone
Rehydrate OTC  Bottles – Available for a limited time.  Free shipping. 
Convenience Bars!  Raw, Chocolate, Peach, Apple cinnamon, and Meal (protein)
  • Great for option for your kids and knowing that you are giving them good quality ingredients.
  • Quick on the go meals and snacks
Shakes  The only balanced high – grade meal replacement shake that I have found that actually tastes good and digests well.
Informed Choice Certification” means its safe for the whole family and any athlete.  
Kim Howard, Independant Advocare distributor 314-323-9183

 

Date Berry Energy Bar

The great thing about being a trainer is you get tons of recipes to try.  Often times, the recipes do not taste well or they are not really that much healthier than store bought.  Christina E. gave me this one to try when I have an extra hour or so in the kitchen.   While my Raw Advocare bars are my quick go-to most of the time, yet  I love all the ingredients in this one.

Date-Berry Energy Bar 1/3 c dark chocolate cocoa powder 1 ½ c pitted dates 1/3 c ground flax seed 1 tsp. cinnamon ½ c unsalted almonds ½ c unsalted walnuts 1 tsp. vanilla extract ½ c goji berries, cherries 1-2 tablespoon coconut oil Put your pitted dates in the food processor and puree until they’re smooth. Add coconut oil, cocoa powder, cinnamon, flax seed, and vanilla. Pulse a few times  until they’re combined. Add almonds and walnuts and pulse again. Depending on how fine you want the texture of the nuts, be careful not to pulse too many times.  Stir in dried berries. Transfer the date mixture to a pan lined with wax paper. Press the mixture down with a large wooden spoon until they’re about half an inch thick. Cover with Saran wrap and chill in refrigerator until they’re hard (at least an hour or so). Cut into squares.

Snow Day-House Cleaning Workout

Stuck at home on a snow day and planning on cleaning the house?  Or maybe your planning on sitting on the couch in front of the tube?  Here’s a quick workout that will get you off the couch for a few minutes and help you with motivation to clean your house!

Laundry Stair Climbers – For each trip down or up the stairs while doing laundry, carry the full laundry basket and make 10 extra passes up and down the stairs.  Finish with a few arm curls ups while holding the basket.  NO STAIRS?  Do 10 Sit back squats, with heals remaining on the floor,  keeping belly pulled in and basket touching your chest.  Finish with basket arm curls.  Throw in the box of soap for more of a challenge.

Plank Pickups – Drop and hold a plank on hands and toes or knees for 5-10 seconds each time you bend down to pick something off the floor.  Keep belly from sagging by pulling belly button up towards spine, hips in line with shoulders.

Vacuum Cleaner Lunges – Step forward into a lunge, each leg, keeping front heal on floor each time you finish a few passes across the floor.  20 in each room.Basic-Forward-Lunge

Counter top Pushups – Cleaning the kitchen or bathroom?  Pause and perform 25 incline pushups using counter top.  With hands shoulder width apart, Chest in line with counter, bend arms half way down and pushup all the way back up, keeping belly tight, tailbone tucked under .  Challenge by placing your hands on the side of the tub – planking your core.

Towel Rows – folding towels can be fun with towel row.  20 times. Grab body towel by the ends wider than shoulders, and with a little sag in the towel Begin with arms in front  in of chest and pull towel back, bending elbows to pull slack out of towel and draw towel towards chest.  Challenge – grab a partner, and take turns pulling until elbows are against rib cage and partners arms are straight (Sit facing your partner, feet braced against each others, back upright ) towel row

Wallah!  Workout done, chores done! 

Fit Solutions.  Move your body.  Fuel your brain. Feed your Spirit.  Revitalize your health. Trimwithkim.com