Saturday, October 18, 2014

Vegetarian Chili Pizza

Meat free, guilt free and gluten free! Satisfy your sensation for something savory with this high protein chili pizza. 

1/2 c. liquid egg white
1/2 c. vegetarian chili
1/4 c. shredded Colby Jack cheese

Preheat oven to 375 F. Mix almond meal and egg white in bowl. Pour into plate and microwave for 1 minute (it will become "tortilla like"). 

Remove and place onto baking pan. Top with chili, hemp seeds and cheese. Bake for approximately 15 minutes. Enjoy! 

Thursday, October 16, 2014

Cauliflower Parmesan Bites

Cauliflower Parmesan Bites! With pumpkin seed sprinkles. My friend has been raving about pumpkin seeds so I picked some up during my last trip to Trader Joe's. A 1/4 cup serving contains 15g of fat, 6 which are polyunsaturated and 5 which are monounsaturated. 

Studies show that eating foods rich in monounsaturated fats (MUFAs) improves blood cholesterol levels, which can decrease your risk of heart disease. Research also shows that MUFAs may benefit insulin levels and blood sugar control, which helps control cravings and energy levels. 

Evidence shows that eating foods rich in polyunsaturated fats (PUFAs) improves blood cholesterol levels, which can decrease your risk of heart disease. 

I steamed the cauliflower in the microwave, dipped in almond meal, then dipped in liquid egg whites, and coated in a mixture of garlic powder, onion powder, cayenne pepper, Parmesan cheese and nutritional yeast. I cooked on the skillet with about 2 T of olive oil (another healthy fat!). 

2 1/2 cups cooked cauliflower
1/2 cup almond meal
3/4 cup liquid egg white
1/4 cup Parmesan cheese
3 T. nutritional yeast
2 t. garlic powder
2 t. onion powder
2 t. cayenne pepper
2 T. pumpkin seeds
2 T. olive oil

Wednesday, October 15, 2014

Get Fit with HIIT

What is HIIT? HIIT is the acronym for High Intensity Interval Training.  During this type of workout, you alternate between intense bursts of activity and periods of less intense activity.

Not only do you burn a significant number of calories during a HIIT workout, but the effect of the exertion causes your metabolism to increase. As a result, you burn more fat and calories in the 24 hours after a HIIT workout than you do after steady state exercise, such as jogging or biking.  HIIT is also an effective way to increase your VOx max, making your body more efficient by increasing your lung capacity. There are benefits to both methods of training, so make sure to incorporate steady state exercise and HIIT into your program. Your program should be based on your goals and take into account your current fitness level. 
  • Improve muscle strength, size and endurance
  • Fat loss
  • Anaerobic endurance
  • Cardio endurance
  • Increased VO2 max
Some of my favorite HIIT routines incorporate full body movements of cardio/strength exercises that result in efficiency and increased energy (along with an improved physique!).  The work interval is cardio based and should be done at a perceived exertion of 8 or 9 on a 10 scale.  The strength interval is an active recovery and should be done at a perceived exertion of 4 or 5.

Due to the high intensity and the required recovery time from the exercise routine, it is recommended to do no more than two or three days of HIIT per week.  Always warm up with light cardio exercise for 3-5 minutes before beginning.  Give the following routine a try and let me know how it goes!

Jump rope/Squat and press
High knee/Reverse lunges
Mountain climber/Plie with upright row
Jump squat/Forward lunges
Jumping jacks/Curtsy lunges
Plank jacks/Bent over row