The Dirty Dozen

Hi guys, I'm back!! Sorry it's been so long but I plan on being more present again.  I bit off a little more than I could chew but I'm here to spread the word on health, fitness and nutrition once again! So here goes!!

Yes, it can be expensive to buy and eat organic. It does make a difference though. The pesticides that can be found on fruits and veggies enter your body and become part of you and can make you sick. But you're in luck! You don't have to buy everything organic. Some things are dirtier than others. Making a few small changes to your grocery list and your daily eating habits can make you happier, healthier, have more energy and overall make you feel better. Here's the list for 2013 about the "Dirty Dozen" - the 12 foods that are best bought organic. So start here! The cleanest fruits and veggies are included here too.

THE DIRTY DOZEN

Nutrition

I made this for lunch today.  Packed with protein and vitamins, this is a gluten free black bean, corn and quinoa salad.

Ingredients:

1 can black beans, rinsed

1 can corn, rinsed

1.5 cups cooked quinoa (don't forget to rinse quinoa before you cook it - 1 cup quinoa into 2 cups water)

1/2 green, yellow and orange bell pepper, chopped

cilantro, chopped, to taste (I love cilantro so I put a lot into my salad)

Juice of 4 small limes

2-3 TBSP olive oil

1 tsp cumin

1/2 tsp garlic powder

salt and pepper to taste

Avocado

Directions : Mix the first five ingredients together in a bowl.  In a separate cup mix together lime juice, olive oil and spices.  Pour over salad.  Serve topped with avocado and more cilantro if you like.

Workout

Circuits, circuits and more circuits. My fave!!!!!!

3 rounds; 45 seconds each exercise; rest 60-90 seconds in between rounds

1. Alternating plank row to burpee
2. Squat jumps
3. Box jump to burpee
4. Sumo squat clean to press
5. Plank walk to push up
6. Single arm KB snatch to press
7. SL step up to reverse lunge (30 seconds each leg)
8. KB swing, catch, squat and press
9. Alternating frogger
10. Plank alternating hand and leg raise

You should be tired after this. These images are a little out of order, but there is one image for each exercise.  It will get your heart rate up, use a lot of muscles and burn a lot of calories. Good luck!

Nutrition

So I'll admit, I buy the protein bars, energy gels and gator-ade to help with athletic performance.  If I'm doing a long run or a big circuit workout I want to make sure that I have that little extra energy boost to get me to the end!  I know many of you that are reading this probably do the same thing.  Then you also know these products can cost a pretty penny.  I've been playing around with different electrolyte drinks and energy bars lately.  Making my own and saving some cash.  Here's my latest.  It's not bad, i'd definitely change a few things next time but I think the flavor is pretty good!

Brown Rice Bars

2 cups cooked brown rice

6 figs

1/3 cup dried cranberries

1/3 cup cashews

1 TBSP sunflower seeds

1 TBSP chia seeds

2 TBSP sunbutter

2 TBSP honey

Combine all ingredients in a blender or food processor; smooth into pan and freeze until set. Makes about 16 bars.  I've already eaten 2 today.  You could also bake these - 350 for 20-25 minutes.  

These were made with all natural ingredients and are gluten free!

Food and Nutrition

So I am always looking for healthy dessert recipes.  I usually want a little something sweet after dinner but of course who wants all the calories and sugar that go along with most desserts?!?!  I found a recipe for peanut butter pumpkin brownies.  Only 5 ingredients, healthy, and all natural/organic if you choose.  (I actually think the batter tastes better than the baked product but both are yummy).

Peanut Butter Pumpkin Brownies
1 cup peanut butter
3/4 cup canned pumpkin (NOT pumpkin pie mix)
1 egg
1/3 cup honey
1 tsp baking soda

Mix all the ingredients together, put in oil sprayed 8x8 or 9x9 pan and bake at 350 for 20-25 minutes!

I froze some of them and left some of them out to munch on!

Work Out

Hi all!  I can't believe I haven't posted in over a month! I'm slacking! It has been a very busy but good last month.  I passed my first nutrition school test with flying colors and I got a part time personal training job so I am very excited about that.  I have three clients already and I am super excited to help them reach their fitness dreams.  I did receive my donation page for team one step so if anyone would like to donate to this spectacular cause it would be much appreciated!!

Megan's Team One Step Page

I just did this workout the other day and I was soooooo sore afterwards.  I did one round and it took about 30 minutes.  You can get a lot of work done in 30 minutes.  Here it is!  You will need a kettle bell and a jump rope.  Do all exercises for one minute.  If you can do multiple rounds go for it!!

KB - Around the world - R hand
Jump rope
KB - Around the world - L hand
Jump Rope
KB - Swings - R hand
J.R.
KB - Swings - L Hand
J.R.
KB - High Pulls - R hand
J.R.
KB - High Pulls - L hand
J.R.
KB - Clean and Press - R hand
J.R.
KB - Clean and Press - Left hand
J.R.
KB - Snatches - R hand
J.R.
KB - Snatches - L hand
J.R.

Chicago Marathon Success!

So I'm one of the lucky ones - I successfully signed up for the Chicago Marathon!!  They had a horrible time with the registration website and it is currently down and won't be open again for registration until at least next week.  There are still 15,000 spots left and I'm not sure how they plan to fill them because I know people are very upset about this.  Time will tell I suppose.  You can sign up for emails through bank of america for updates @ chicagomarathon.com/registrationupdate.

I would also like to say that I am running for a charity and I am very excited about it.  I am running for Team One Step for Children's Oncology Services.  My goal is to raise $1000 from now until October 13th.  This amount of money will send one child with cancer to camp for a week.  The kids are aged 7 - 19.  Team One Step started in 2011 with 33 runners, in 2012 there were over 100 runners, and i'm sure this year there will be even more.  I will have my own personalized website at the beginning of March and will post if anyone would like to donate.  The girl who started Team One Step, Colleen, is an inspiration and you can read about her story on the Team One Step website.

Team One Step