Author Archives: lisanutrition

Move It Monday #1

Motivation monday

Good Monday Morning! How are you guys holding up with the kids going back to school and all the after school activities? I’m still trying to get use to this chaotic schedule. The first couple of weeks it takes a bit of getting use to the new schedule, I think I got it down.

I have to say, that I still manage to fit in my workouts, even if they are only 15 minutes long. Though, I’m just super excited that I get to have hour long workouts again now that all three kids are in school! Whoo Hoo! NO excuses, get your workout in because it will make you feel better. Plus, “excuses don’t burn calories!”

Today I’ll be sharing with you a short workout, you can do at home. I’ll be demonstrating the 3 exercises using the TRX suspension system. Don’t worry if you don’t own one, you can make modifications – see below.

Have fun with it, feel free to make it your own by adding more rounds or adding more exercises.  I actually did this workout last week after my chest/triceps workout. Today, I’ll be doing the exact same workout.

To get into the football spirit, I wore my blue lululemon pants in support of the Detroit Lions win yesterday to the Green Bay Packers! :)  I also added the Monday Night Football theme song too! Enjoy!

 

Be sure you do a Proper warm-up before you begin your workout.
 
Do 2 to 5 rounds, 50 seconds work / 10 seconds rest
1. TRX triceps press
2. TRX mountain climbers
3. TRX runner starters, right leg
4. TRX runner starters, left leg
 
this completes one round. Feel free to do more rounds to challenge yourself!
 
The modified workout will look like this:
1. triceps kickback with dumbells,
2. traditional mountain climbers on the ground
3. single leg runner starts – right leg
4. single leg runner starts – left leg
 

 

 

So

Same Lunch 4 Different Ways {school to work}

lunch week 1 2014

It’s the first day of school and already parents are dreading what to pack for their kids school lunch!  I hate to admit this,but I too dread making lunches! Especially now have all three of my boys in school full time! Oh, let’s not forget about making a lunch for me and my hubby – so that makes five lunches!

“To make it easier for me, I made the same lunch but four different ways!”


Since it is the first full day of school, I decided to keep it simple and basic. The kids are nervous about returning to school. The last thing they need to worry about is eating an unfamiliar food! It’s best to give them something they are familiar with and something you know they will eat!To make it easier for me, I made the same lunch but four different ways!

On the menu today:
Deli Organic Turkey and Boar’s Head Mozzarella Cheese
Organic Costo Whole wheat bread
or Ezekiel bread
(substitute with GF bread or bread of 
your choice)
optional add ons:
greens, onions, cucumbers, tomatoes, guacamole and hummus
Sides:
fresh veggie (carrots or tomatoes)  and fresh fruit (blueberries)
Snacks:
apple sauce and Annie’s Bunny Graham cracker’s and/or more fresh fruit
lunch kindergarten
 

For my younger boys, I made it fun! They don’t like to eat the crust, so I had no problem using a cokie cutter. My 5 year old wanted moon shapes, while my 8 year old wanted stars.
 

lunch third grade

 
Normally my 8 year old is fine with the usual square-rectanglish shaped sandwiches that you cut with a knife in four squares. Bu when he saw his brother’s lunch, he insisted I do the same, use cookie cutters!  
Basically, cookies cutter’s can do wonder’s to get a young child excited about eaing food!
 
My third grader is the picky eater in the house. He wants the samething everyday. He is very limited when it comes to eating fresh or cooked vegetables. However, he does like most of the green smoothies I make! We are making progress!
 
 

lunch middle school

Luckily, my pre-teen is easy when it comes to lunches. He pretty much likes anything and is willing to try new foods.  Today, his turkey and cheese sandwhich is packed with mixed salad greens, cucumber, tomatoes and avocado. He didn’t want the Annie’s Bunny graham’s (I don’t blame him, not cool for a 7th grade boy!).
 
Instead he chose a granola bar for his afternoon snack and an apple as a side. Usually he prefer’s water for lunch but I gave him a juice box!
 

lunch daddy

 
Last but not least, this is my husband’s lunch. I used Ezekial bread and filled the turkey and cheese sandwich with tomatoes, cucumbers, avocado, onions with a touch of balsamic and olive oil dressing. It lays over a bed of salad greens with hummus and cherry tomatoes as sides. As a side or afternoon snack he has a plum. For a sparkling beverage to wash it down, he enjoys Lacroix Water. It’s so much better than drinking soda pop!

What did you pack for school or work lunch today?

 

Grilled Brussels Sprouts with Lemon Balsamic Vinaigrette

brussel sprouts grilled1

My latest obsession are Brussels Sprouts! As a kid, I hated to eat them. The smell, the texture and the color did not appeal to me at all as a kid. Plus they reminded me of cabbage patch kid dolls! LOL

Now, that I’m older and love eating a plant based diet, I have learned how to add more vegetables to my diet, including Brussels sprouts, without making it boring or bland.  I love experimenting with different dressings, dips and/or cooking methods. Since we are in the summer season, all I’ve been doing is grilling my vegetables!

My favorite home-made dressing is my version of Newman’s Own Lemon Balsamic Vinaigrette. It makes everything so yummy, including Brussels sprouts! Even my kids enjoy eating them this way too!

lemon balsamic vinaigrette

 

brussel sprouts grilled a

If you are not into Brussels sprouts, check out other grilling recipes on my site:

What are your favorite vegetables to grill?

Grilled Brussels Sprouts
Servings:4 / Serving size: one skewer or about 4 to 5 sprouts
Weight Watcher pts: 2
Calories: 60/Fat: 4 g/Protein: 1.5 g/ Carbs: 5 g/ Fiber: 2 g
 
Ingredients:

Directions:

  • Heat a grill to medium. In the meantime,  cut off the stem end of the Brussels sprouts and remove any yellowing outer leaves. I like to use a pairing knife to insert a “x” shape on the stem, not too deep but deep enough so the sprouts stay in tact. I do this so the dressing can seep inside the sprouts and to cook well.
  • Add the lemon balsamic vinaigrette dressing  to the Brussels sprouts,  toss to combine.
  • Skewer 4 to 5 Brussels sprouts onto each metal skewer leaving some room  in between each sprout, about a half an inch or so.
  • Place the skewers onto the grill. To facilitate even cooking with the sprouts, have all the stem ends in the same direction on the skewer and with stem end closest to the flame.
  • Close the lid to the grill and cook for 5 minutes. Using tongs, turn the skewers over and continue to cook for another 5 minutes. Serve.

The Perfect 10 Minute Fat Burning Workout Challenge!

jump rope

Being active is an important part of a healthy lifestyle program. When you’re active, your body uses more energy (calories) and when you use more energy (aka burn more calories) than you take in, then you loose weight.

Being consistent with your workouts and clean eating is just as important too. This past month we went on a few family vacations, the last one was a road trip to Orlando, Florida. Our hotel had a gym but mostly cardio equipment and a few Cybex machines. What I thought was strange was they only had machines for upperbody, not lower body. Anyhow, it didn’t matter because I brougth along my jump rope and bands for my on the travel workout.

Below I posted a 10 minute jump rope challenge that I like to do a few days a week. I even did this on vacation in the hot humid temps in Florida! Talk about major sweat!

Some of the benefits of owning a jump rope! It’s so light wieght that you fit it into your purse or travel bag. Tones your entire body, shoulders, core, legs while improving your cardiovascular system. Depending on what brand you get, a jump rope can cost you anwhere from $8 to $20 and it can be used by your entire family.

My favorite reason to add jumpe ropes to my workout routine is that I can burn major calories in less time! According to this article in Livestrong, ” Jumping rope for 15 minutes, for example, provides a comparable workout to running 1.5 miles in 15 minutes, at a speed of 10 minutes per mile.” Now that is my kind of workout!

The Mayo Clinic has a chart comparing various exercises and calories burned, check it out. Also, it’s important to have the right rope for your height and for you workout goals. Check out this website, jumprope.com.

After a month of doing this workout, I can do 100 skips in 45 seconds. If I can get one of my kids to video tape me, I’ll share it on Instagram! Now my next goal is to do double unders!

jump rope 10 min challenge

Do you like to jump rope? What are some of your favorite jump rope workouts! Please comment below and share! Don’t forget to visit me on Facebook, Pinterest or Instagram!

 

Gallery

{Protein} Strawberry Almond Granola Clusters

This gallery contains 5 photos.

Tweet     I finally got the chance to take my boys strawberry picking, after years of talking about it.  I took my boys  to a local u-pick strawberry farm right here in Ypsilanti, Michigan!     My boys and I … Continue reading