Quinoa is a seed that can be cooked like a whole grain. Quinoa has many health benefits including a high amount of protein, 9 amino acids, and its cholesterol free. Quinoa's light flavor also makes it a good addition with almost any meal. Try cooking 1 cup of uncooked quinoa at the beginning of the week and then experiment with all the different recipes you can make with this staple food. Below are three recipes that you can make out of one 1 cup batch of quinoa.
1 Cup Plain or Vanilla Low Fat Greek Yogurt
½ Cup of Cooked and Cooled Quinoa
½ Cup Pomegranate Seeds or Blueberries
1 Teaspoon Honey
1 Tablespoon of Cashews
Combine all ingredients in a small bowl. Mix well. Enjoy!
Quinoa salad with goat cheese and fresh herbs
Trainer Brittany shares her and her roommate Julia's favorite summertime smoothie.
"We love this smoothie because it's simple and packed full of protein and antioxidants. It takes only five minutes to make and can be used as a snack or meal replacement if you add protein powder!"
1 cup Blueberries
3/4 cup Blackberries
1 cup Vanilla Almond Milk
2 Tablespoons Peanut Butter
1 Tablespoon Raw Agave
1/4 Cup flax Seeds
Combine all ingredients in a blender. Blend on high, adding ice until your desired consistency.
1 Bunch of Kale
1 Tablespoon Olive Oil or Grapeseed Oil
1 Teaspoon Sea Salt
1. Preheat oven to 350 degrees F.
2. With a knife, kitchen shears, or your hands carefully remove the kale leaves from the thick stems and tear the leaves into small bite size pieces. Wash and thoroughly dry kale with a salad spinner or pat dry with a paper towel.
3. Put kale leaves into a mixing bowl and then drizzle kale with olive/grapeseed oil. Mix leaves in the bowl until completely covered in oil.
4. Sprinkle with 1 teaspoon sea salt.
5. Put kale leaves on a cookie sheet and then bake until the edges are brown but are not burnt. This should take about 10 to 12 minutes.
Today is our first Fit Tip Friday. Today's tip is to have active rest days compared to taking full days off from working out. Active rest means that you are moving your body with a low-intensity activity, but not pushing yourself like in your normal workouts. Active rest decreases the amount of lactic acid in our bodies, speeds up muscle recovery and helps to keep our minds focused on our personal health and fitness journeys. Below are a few examples of things to do on your next active rest day.
2) Walk your dog
3) Go for a relaxing bike ride
4) Play Frisbee
5) Jump on a trampoline
6) Go for a swim
7) Go sailing
8) Play a match of volleyball
9) Give yourself a foam roller massage
10) Go rollerblading
Your EFC Fit Fam team wishes you a happy Friday and a fit weekend!
Meet group fitness instructor Brittany Verner!
1. Which classes do you teach?
I teach Cycle n’ Circuit Training on Wednesday nights from 7-8 pm at Ravenswood Fitness Center. It's a great class that mixes a 35 minute high intensity spin session with a 20 minute full body strength session afterwards.
2. How did you get started in health and fitness?
I did track & field and horseback riding in high school. However, I really didn’t get into health and fitness until after I studied abroad for a semester in college. I put on 15 lbs in 6 months and realized that if I wanted to maintain a healthy weight that not only did I need to make exercise a daily activity, but I also had to make healthier food choices. Since then I have taken a holistic approach to health and fitness and made it a priority in my life.
6. Give your best 3 health tips that people can do right now:
Drink lots of water, drink less alcohol, and try not to eat while watching TV, because you won’t notice how many calories you are ingesting.
7. Do you have a fitness role model? If yes, who are they and why do you look up to them?
My fitness role model is Zuzana Light. Her passion and positive attitude made me want to become an instructor. When I first started making health and fitness a lifestyle, I learned a lot of what I know now from her.
Attention Edgewater members! Starting tomorrow we are going to implement themed posts for each day of the week. We are always looking for ways to help you all in your fitness journeys and share our information as a community. These posts will help you reach your fitness goals with our philosophy of holistic health. If you would like to contribute your favorite recipes or tips, please feel free to email us at firstname.lastname@example.org.
Meal Prep Monday
One highlighted meal that you can prepare on Monday and eat throughout the week.
Great workout t-shirts that we see around the gym. If you would like to have your t-shirt featured, you can submit it to the email above.
TV Workout Wednesday!
Workouts designed to be done during your favorite TV shows.
Fun Interviews with our Trainers and Instructors featuring their favorite exercises, tips, meals, and inspirational quotes.
Fit Friday Tips
Fitness and health tips that will not only keep you on track during the weekend, but for the rest of your life.
Healthy Snack Saturday
Yummy and healthy snacks from trainers and members!
Relax each Sunday with a new smoothie recipe that will leave you satisfied and cooled off this summer.
EFC staff. We want to share our fitness knowledge with you!