Saturday, April 25, 2015

15 minute total body burn

Only have 15 minutes? No equipment handy? NO problem. I have been loving-hating this little workout for the last couple weeks...hope you like it too! :)

3 minutes walking lunges (I can get in about 120 or so in that time)
12 push ups
12 tricep dips
12 crunches with legs straight down on the floor
12 bicycle crunches 
12 crunches with legs in table top
24 crunches with legs straight up in the air
12 crunches with legs in table top
12 bicycle crunches
12 crunches with legs straight down on the floor
12 tricep dips
12 push ups
1 minute single leg bridges right leg
1 minute single leg bridges left leg
1 minute plank 
Repeat push-up/ab sequence

You're done!

(if you want some can carry a weight around with you...or a baby...use your resources, people :) )

Protein packed Kale and Quinoa Muffins

Last month, after I gave birth to the sweetest little girl Quinn, my friend Missie brought by some delicious quinoa kale bites. She froze them so that I just had to pop one in the microwave for a minute and viola, a protein packed snack or meal that I could eat with one hand while feeding a baby or playing hide and seek with a preschooler. I instantly fell in love with them and have remade them several times tweaking them along the way to my own nutritional needs. They are pretty easy, freeze beautifully and are the perfect on-the-go protein packed punch. I hope you like them as much as I do!

Kale and Quinoa Protein Muffins
(Gluten free!)

What you need: 
  • 3/4 cup uncooked pre-rinsed quinoa
  • 1.5 cup vegetable broth
  • 3/4 cup shelled and cooked edamame coarsely chopped
  • 3/4 cup crumbled feta cheese
  • 1 small onion finely chopped
  • 1.5 cups kale finely chopped 
  • 1 tsp minced garlic
  • dash of cayenne pepper (to enhance taste)
  • Salt and pepper to taste (I am generous with both)
  • 6 eggs lightly beaten
  • 12 parchment paper muffin tin liners (I get mine at Target)
What you do:
  • Pre-heat oven to 375 degrees
  • Place muffin tin liners into a muffin tin
  • Cook quinoa as package directs in the vegetable broth (let cool)
  • Combine cooled quinoa, feta, onion, kale, garlic, cayenne, salt, pepper and eggs and mix well
  • Spoon mixture into the lined muffin tin (you can fill the tin right up to the top)
  • Bake for 25 minute and let cool a bit before diving in
These freeze super well...just pop a frozen muffin in the microwave for 1 minute and let cool.

The recipe makes 12 protein muffins and has these fun nutrition facts:
Per muffin: 

120 calories
5.5 grams fat
8 grams protein
10 carbs
1.5 grams fiber
less than 1 gram sugar