Sweat and Soul Food

It has been outrageously hot this summer, and I love it!  Admittedly though, the heat is not for everyone.  There have even been a few days recently when it has been too hot for me to stay active outside.  Despite my indoor workouts (at home and in the gym) I am usually a sweaty mess in need of some seriously good food.  Here is one of my favorite 30 minute, at-home workouts and dinner option.

3-2-1 Yoga Workout
Time: 30 minutes
Equipment: stopwatch and mat
Workout design:
There are 5 circuits in this workout.  Each circuit begins with 3 minutes of sun salutations, then two minutes of one a pose, and one minute of a reflection pose.

  • 3 minutes: sun salutations
  • 2 minutes: poses
    1. crescent lunge (1 minute each side)
    2. warrior II (1 minute each side)
    3. chair pose with prayer twist (1 minute each side)
    4. bridge pose 
    5. side plank pose (1 minute each side)
  • 1 minute: reflection
    1. forward fold
    2. mountain pose
    3. forward fold
    4. cobblers pose
    5. corpse pose

This is very simple, but not necessarily easy.  For my fellow yogis, let your breath lead you through the entire workout.  You can definitely get into a moving meditation with this.  Even if yoga is not your workout of choice, google the exercises listed above and give it a try.  Think of it as a new version of a core interval challenge.

Dinner
Disclaimer: I am not a chef or a recipe developer.  I eye-ball a lot of measurements and adjust seasoning to taste.  I will share with you the basics of the meal, and then turn the power of creation over to you.  Enjoy!

Bacon wrapped asparagus (makes 2 servings)

  • evenly divide 1 bunch of asparagus into 4
  • wrap each asparagus bundle with 1 slice of bacon
  • sprinkle with garlic powder, salt and pepper
  • bake or grill until the bacon is your desired crispness

Rice pilaf (makes 2 servings)

  • in a large microwavable bowl chop 1 clove of garlic and 1/4 cup of onion, then microwave in 1 teaspoon of oil for 1 minute
  • add a packet of 10-minute, boil-in-bag brown rice to the onions, garlic and oil, then add the recommended amount of liquid according to the package instructions
  • use some sort of stock (vegetable or chicken) to add extra flavor to the rice

1/2 cup fresh pine apple chunks

Total nutrient value of this meal (calculated using www.thedailyplate.com):
465 calories, 14 g fat, 25 mg cholesterol, 401 mg sodium, 70 g carbohydrates, 9 g fiber, 18 g protein, 28 g sugar

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