Berry Avocado Quinoa and Kale Salad with Honey-Lime Poppy Seed Dressing

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Ingredients

Dressing

  • 1/4 cup olive oil
  • 1/4 cup canola oil
  • 1 tsp lime zest
  • 3 1/2 Tbsp fresh lime juice
  • 2 1/2 Tbsp honey
  • 1 tsp dijon mustard
  • 1/4 tsp salt
  • 2 tsp poppy seeds

Salad

  • 2 cups cooked quinoa (about 2/3 cup dry)
  • 1 cup sliced almonds, toasted
  • 9 oz baby kale or baby spinach
  • 1 1/2 cups fresh blueberries
  • 1 1/2 cups fresh raspberries
  • 2 medium avocados, peeled, cored and diced
  • 5 oz feta cheese, crumbled

Yield: About 5 – 6 servings

Directions

In a blender or mason jar combine all dressing ingredients except poppy seeds. Blend until well combined (or cover and shake if using a mason jar). Pour into a container and stir in poppy seeds. Store in refrigerator.

For the salad toss all ingredients together in a large salad bowl. Pour dressing over top and toss. Serve immediately after adding dressing.

Source: Berry Avocado Quinoa and Kale Salad with Honey-Lime Poppy Seed Dressing – Cooking Classy

Image Credit: Berry Avocado Quinoa and Kale Salad with Honey-Lime Poppy Seed Dressing

The post Berry Avocado Quinoa and Kale Salad with Honey-Lime Poppy Seed Dressing appeared first on NUTRITIONCLUB.

from The Nutrition Club http://thenutritionclub.blogspot.com/2015/11/berry-avocado-quinoa-and-kale-salad.html

from Blogger http://corneliussteinbeck.blogspot.com/2015/11/berry-avocado-quinoa-and-kale-salad.html

Lemon Ricotta Parmesan Pasta with Spinach and Grilled Chicken

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Ingredients

  • 1 lb grilled chicken breasts, sliced into strips*
  • 1 lb dry linguine, fettucine or spaghetti
  • Salt and freshly ground black pepper
  • 1 cup reserved pasta water
  • 6 oz fresh baby spinach, steamed just until beginning to wilt
  • 2 Tbsp extra virgin olive oil
  • 1 1/2 tsp lemon zest
  • 2 Tbsp lemon juice
  • 1 1/2 cups part skim ricotta
  • 1/2 cup finely shredded parmesan, plus more for serving

Yield: About 5 – 6 servings

Directions

Cook pasta in salted water according to directions listed on package, reserve 1 cup pasta water before draining pasta.

Drain water (reserve 1 cup) and return pasta to pot. Set pot over medium-low heat and add olive oil, lemon zest, lemon juice, ricotta, 1/2 cup hot reserved pasta water and parmesan and toss to evenly coat. Add in more pasta water as desired to thin and season with salt and pepper to taste, cook and toss, about 2 minutes, until ricotta is heated through. Toss in spinach and grilled chicken. Serve warm topped with more parmesan if desired.

*I recommend brushing the chicken lightly with olive oil and season both sides salt, pepper and garlic powder before grilling.

Source: Lemon Ricotta Parmesan Pasta with Spinach and Grilled Chicken – Cooking Classy

Image Credit: Lemon Ricotta Parmesan Pasta with Spinach and Grilled Chicken

The post Lemon Ricotta Parmesan Pasta with Spinach and Grilled Chicken appeared first on NUTRITIONCLUB.

from The Nutrition Club http://thenutritionclub.blogspot.com/2015/11/lemon-ricotta-parmesan-pasta-with.html

from Blogger http://corneliussteinbeck.blogspot.com/2015/11/lemon-ricotta-parmesan-pasta-with.html

The Ultimate Functional Workout

Lifting, carrying, and maneuvering odd objects is a great opportunity for practical movement training.

The motto “be strong to be useful” is thrown around a lot in movement circles. One of the best ways to accomplish both goals is to do things the old-fashioned way – the “take the stairs, not the elevator” method. But this is just the start.

 

This advice is for anyone who wants to get a workout without taking the traditional gym route. As my former job taught me, you don’t need fancy equipment to build strength, mobility, and endurance that will be useful for real-world situations.

read more

from Blogger http://corneliussteinbeck.blogspot.com/2015/11/the-ultimate-functional-workout_30.html

Metabolic Circuit Training: Workout Routine and Its Benefits

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Metabolic circuit training aims to boost your body’s metabolism through progressing quickly from one set of exercise to another in order to burn more unwanted fats. That said, it’s a really good way to torch calories really fast.

Aside from helping you lose weight, metabolic circuit training also helps tone your muscles, build strength and endurance, boost your cardiovascular health, among others. More of its details is discussed on LA Muscle:

3 Benefits Of Metabolic Training

Metabolic training is an intense form of exercise, which requires the individual to complete variations of compound exercises, simultaneously with minimal rest between sets. This kind of training will typically be done in a circuit using exercises which target various muscle groups. A typical metabolic training routine may look something like this – Read more…

And that’s exactly why metabolic circuit training is a good workout routine to try if you are really itching to see the results on your body really fast. But don’t push yourself too hard, though!

So if you’re ready to start with metabolic circuit training, training director Sean Hyson shares the basic things you need to know about this workout on Men’s Fitness:

METABOLIC CIRCUIT TRAINING

Think of a metabolic circuit as interval training mixed with resistance training. That means you get the fat-burning and heart-busting benefits of intense cardio along with the muscle-building properties of a weight workout. It’s no wonder then that metabolic circuits have been a favorite of sports coaches for years and are now migrating into the workouts of general fitness seekers. Read on and Marc Megna, fitness model, former NFL linebacker, and strength coach, will show you how to set up a metabolic circuit to torch your belly fat and raise your game. Read more…

And finally, here’s a workout routine you can try, which spans for 3 days with 12 exercises, on Muscle and Fitness:

METABOLIC CIRCUIT TRAINING WORKOUT ROUTINE

The excess fat on your body is a lot like a nut attached to a rusted-out bolt. You want to twist it off. You need to twist it off. Chances are, you’ve tried everything you can think of to unscrew it, but nothing ever seems to work. It’s stuck—and so are you.

When this happens, any machine or auto repair shop worth its salt has just the last-resort solution on hand to get things moving: a blowtorch. When you blowtorch a rusted nut-and-bolt arrangement, the intense heat breaks the bond created by the rust, and it melts things down to a point where the nut can easily be removed. Read more…

Though it’s a tough workout, metabolic circuit training is a great way to spice up your boring workout routines. Plus, it can possibly give you more chance to burn a lot of calories and fats faster than running, weight training and more!

Note, though, that metabolic circuit training can literally leave you feeling breathless after, so you may want to consult with your doctor first especially if you have heart problems.

The post Metabolic Circuit Training: Workout Routine and Its Benefits appeared first on NUTRITIONCLUB.

from The Nutrition Club http://thenutritionclub.blogspot.com/2015/11/metabolic-circuit-training-workout.html

from Blogger http://corneliussteinbeck.blogspot.com/2015/11/metabolic-circuit-training-workout.html

Badass Hamstrings Workout

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Strong hamstrings are the bomb – they help you run faster, jump higher, and improve your overall athletic performance. They also promote good posture as they help align your spine properly, and stabilize your hips. Most importantly, they help reduce the risk of leg injuries.

Your risk of leg injuries is very high if you have strong knees and quads but have weak hamstrings, so a good hamstrings workout is essential for an improvement in your overall agility, speed, balance and power. Athlete Mehmet Edip suggests these sets of exercises on Muscle and Fitness:

5 BUTT-KICKING MOVES FOR A BETTER LEG DAY

Hamstrings may not be a glory muscle, and with it being out of sight it can sometimes be out of mind. They are crucial as they help stabilize the knee joint and weak hamstrings can in fact lead to many strains and anterior cruciate ligament (acl) injuries.

And when it comes to hamstring day the guys that do hit this muscle tend to think the only way to train the hamstrings is by virtue of deadlifts but oh contrare as this is not the case. In order to jazz up your hamstring routine and build upon your size and strength try incorporating these moves into your next leg workout: Read more…

According to Fitness RX Women, girls have weaker hamstrings. That said, girls need to target this area more. More information is discussed on this article:

Top 7 Exercises for Hamstring Strength

Women are more quadriceps dominant than men, and therefore tend to have weaker hamstrings. And having weaker hamstrings makes females more prone to knee injury. So, by emphasizing the top seven hamstring exercises provided in this article, you won’t just build sexier, better looking legs – you will also build a stronger, more well-balanced lower body that may be less prone to knee injury. Read more…

Lastly, if you want to maximize your gains in minimum time, it is very possible by following these tips on T-Nation:

4 Tips to Maximize the Glute-Ham Raise

The hamstrings are the most undervalued and underdeveloped muscles in the body.

Whether you’re a weekend warrior or a competitive athlete, your ability to perform explosively and avoid injury will primarily be dictated by how powerful, strong, and well-conditioned your hamstrings are. Read more…

Have your own hamstrings workout – it will also help you develop your other leg muscles. Just imagine being able to run for miles faster, even less fatigue!

Note, though, that hamstrings can possibly get tight and short, so you need to stretch before and after your workouts in order to balance your flexibility in that area.

The post Badass Hamstrings Workout appeared first on NUTRITIONCLUB.

from The Nutrition Club http://thenutritionclub.blogspot.com/2015/11/badass-hamstrings-workout.html

from Blogger http://corneliussteinbeck.blogspot.com/2015/11/badass-hamstrings-workout.html

Nutrition Mistakes that can Wreck Your Physique

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When you finally decide to start eating healthy to have a chiseled body, it’s just hard to know where to start. There are tons of articles and magazines telling you this and that, and you just don’t know what to do. What really is the truth?

Well, for a disclaimer, we’ll tell you the general rule: it’s all about moderation.

Not having enough is bad, but so as having more than what’s enough. So the best thing is to consume it in moderation.

Let’s start with this article where fitness enthusiast Karan Nijhawan compiled the four biggest nutrition mistakes that can wreck your physique, on Huffington Post:

4 Big Nutrition Mistakes You Make

We all make mistakes — let’s just get that out there. With so much information on the Internet it can be easy to get lost, especially when you hear conflicting messages. Let me share with you four big nutrition mistakes that I made when I first started out so that you don’t follow in my footsteps. Read more…

See, carbs are important! They provide your body with the energy it needs to perform your day-to-day tasks. Also, supplements are okay, unless you’re relying on them alone. It’s still better to get what your body needs from natural foods.

Moreover, here are the day-to-day diet traps you’re probably falling for, and what to do about them, as listed by registered dietitian Matthew G. Kadey on Men’s Fitness:

9 DIET TRAPS YOU MUST AVOID

Just like training, healthy eating is much more than just knowing the basics. Sure, you probably realize by now that downing a plate of deep-fried onion rings isn’t exactly conducive to maintaining a rock-solid midsection. But what about all those lesser-known acts of food sabotage that could be creeping into your everyday eating habits? Some, like eating too fast, could seem rather benign at first, but in fact can be a big reason your physique is more doughy than chiseled. Read on for nine surprising—yet all-too-common—diet traps. Read more…

And lastly, Cooking Light shares more specific mistakes to avoid:

The Most Common Nutrition Mistakes

Best-selling author Michael Pollan became famous telling us that to eat healthy is to eat simply—just like our grandmothers did. Problem is, Grandma didn’t live in the Information Age, the age of the 25,000-product supermarket, Dietary Guidelines, and all those superfood health claims. It should be simple. But it really isn’t—not with this much daily nutrition noise to contend with. Read more…

Now that you’ve learned these nutrition mistakes that can wreck your physique, it’s up to you whether or not you’re going to stop doing or at least try avoiding them.

And remember, it’s more than the looks. You have to consume the right foods in order to boost your immune system, and keep your body away from diseases. It makes perfect sense, because what will you do with a perfect, hourglass body, if you’re suffering from diseases, allergies, disorders whatsoever?

Again, make your diet a lifestyle, not just a phase in your life!

The post Nutrition Mistakes that can Wreck Your Physique appeared first on NUTRITIONCLUB.

from The Nutrition Club http://thenutritionclub.blogspot.com/2015/11/nutrition-mistakes-that-can-wreck-your.html

from Blogger http://corneliussteinbeck.blogspot.com/2015/11/nutrition-mistakes-that-can-wreck-your.html

The Ultimate Functional Workout

Lifting, carrying, and maneuvering odd objects is a great opportunity for practical movement training.

The motto “be strong to be useful” is thrown around a lot in movement circles. One of the best ways to accomplish both goals is to do things the old-fashioned way – the “take the stairs, not the elevator” method. But this is just the start.

 

This advice is for anyone who wants to get a workout without taking the traditional gym route. As my former job taught me, you don’t need fancy equipment to build strength, mobility, and endurance that will be useful for real-world situations.

read more

from Blogger http://corneliussteinbeck.blogspot.com/2015/11/the-ultimate-functional-workout.html