Stay warm. Eat in. Be satisfied.

Winter is here! There are so many great things that come with the winter and Christmas seasons … One of the best of course, being delicious food! With the colder weather outside and the busyness of the season, Keith and I love making slow-cooker dinners that will last for a few meals. Over the weekend, we were unpacking the boxes for our new home and decided that this would be a perfect week to have some prepared meals for after work, or lunches!

Chili it was! I thought I would share our basic chili recipe, which has plenty of room for personalized taste and style! We hope you enjoy your warm and hearty dish as much as we do!

1 ½ lbs meat (options below)

3 cups chopped veggies (options below)

4 minced garlic cloves

1 tbsp extra virgin olive oil

2 15-ounce cans of beans, rinsed and drained (options below)

2 14.5-ounce cans of diced tomatoes

1 15-ounce can of tomato sauce

½ cup of liquid (options below)

Meat

 - extra lean ground beef, ground chicken, ground turkey, or finer cuts of meat if you like

Vegetables

 - carrots, zucchini, bell peppers, celery, corn, mushrooms … Anything you like really, or that you have at home

Beans

 - red kidney, white kidney, chickpeas, black, pinto …

Liquid

 - decreased sodium beef/chicken/vegetable broths, beer or water

Spices!

 - these are the key ingredients! Chili powder, Italian seasoning, chipotle, oregano, basil, garlic powder, crushed chili flakes … as much or as little of any of your favorite spices!

Brown approximately 1.5lbs of your chosen meat. Add to slow-cooker. Add everything else. Cook on high for 4-5 hours or low for 6-8 hours.

** I have also made vegetarian alternatives - just as delicious! **

Enjoy!!

Today's workout!

Happy Tuesday!


This week is crazy busy with working night shifts and packing for our big move!!! My workout today was quick, but increased my heart rate, got my blood pumping, and had me sweating! It is Tone It Up's new workout today and I LOVE it!


Please find their video and printable workout at the link attached :)

Tone It Up Tuesday - Sunset Workout

Enjoy!!

Snow Day Workout!

Yesterday was Edmonton's first snowfall of the year! It was a gorgeous morning. Keith & I started our day with a body-pumping workout to warm us up!


This workout is 12 minutes long - 50 second "work" intervals with 10 second "rest" intervals. Pushing your maximum for the entire 50 second interval and throughout the workout! It is quick, but challenging :)

Snow Day Workout

50 seconds work/10 seconds rest x 6 exercises x 2 sets

1) Weighted Squats
     - holding dumbbells or barbell keep core engaged to bend knees and hips into a squat. Assure to keep knees over the ankles. Lower to 90 degree bend at knees, then return to standing. Repeat.


2) Arnie Press on BOSU
     - Holding one dumbbell in each hand, elbows bent. Lift arms to elbows meeting in front of your face and dumbbells touching. 'Open' arms, keeping 90 degree bend at elbows. Press dumbbells to meet above head. Lower in reverse order. Repeat. Stand on BOSU or other stability device. 


3) Push-Up - Squat - Press-Up
     - Start in push-up position with one dumbbell in each hand. Perform one push-up. Jump feet up to hands. Up to standing position. Perform one shoulder press (press dumbbells above head by straightening shoulders and elbows). Return arms to sides. Return to the floor by squatting, placing hands, with dumbbells, on the floor and jump feet back. Repeat. 


4) Triceps Dips
     - Using edge of couch, chair, or tables place heel of hand on surface and extend legs out. Bend elbows to lower bum toward floor. Straighten elbows to return. Repeat. 


5) Weighted Sit-Ups
     - Start on floor with knees bent to 90 degrees. Hold one dumbbell with both hands above head. Using core, perform full sit up. Return slowly to floor. Repeat.


6) Burpies!
     - Perform as many burpies as possible in the 50 second interval!

Enjoy!!

Salmon with Sauteed Kale, Mushrooms, and Peppers

This is a recipe that Keith and I have made a few times. It is a very easy and quick week night meal that is full of flavor and healthy stuff! We add couscous, quinoa, or wild or brown rice as a side dish!

Salmon

4-6 oz. salmon fillet

1 lemon, juiced

1 tsp. olive oil

1 Tbs. fresh basil, finely chopped

1 tsp. black pepper

Saute

1 cup fresh spinach

3 mushrooms

sliced 1/2 red bell pepper

diced1 small yellow onion

diced 1 clove of garlic, minced

1 Tbs. olive oil

Directions

1) In a small bowl mix lemon juice, olive oil, basil and pepper. 

2) Place salmon fillet on a sheet of aluminum foil. 

3) Brush mixture from the bowl onto the fillet. Flip and repeat so that both sides are covered. Fold foil up around sides of salmon to form a packet. If desired drizzle any remnants from the bowl into packet for added flavor. Fold foil over to seal the packet and place in the broiler. 

4) Cook for about 15 minutes or until the salmon has heated through. 

5)While the salmon cooks pour olive oil in a skillet and place over medium heat. 

6) Add garlic and onions into skillet. Saute until the onions begin to turn clear and add in peppers and mushrooms. 

7) Stir vegetables in the skillet to mix, continue to saute for another 2 minutes until mushrooms start to brown. 

8) Add in the spinach. Mix again and continue to saute until spinach has just started to wilt.

9) Remove from heat and set aside. 

10) When the salmon is finished cooking carefully remove from foil and put on plate.

11)Top with spinach saute and serve!

Enjoy!

Food!

Keith and I have made a conscious effort to plan our meals, do grocery shopping trips for the week and stick to these healthy choices. What a stress relief it can be to not have to decide, after getting home from work, what we should make for supper!


Here are a couple of our food choices ...

BBQ's Chicken with Asparagus and Side Salad

Salmon with Sauteed Kale, Mushrooms, and Peppers

What do you do during the week to help you and/or your family eat health?

Enjoy!

K2 Morning Burn!

Hello followers!! 
It has been WAY too long since I have added a workout, or any kind of post for that matter. Keith & I had an amazing three week trip to Greece & Italy and life has been a whirlwind since coming home!


While we were on vacation, we tried many different, delicious foods, and enjoyed the local wines & beers available! We also did not let our fitness regime get away from us! We walked pretty much everywhere and loved to bodysurf during our beach days, but also made sure to get in some good and sweaty workouts in our hotel room to start our day! 


Here is one of our Greece-inspired workouts we enjoyed while away!

K2 Morning Burn

This workout is 12 minutes total - 20 seconds of work, 10 seconds of rest x4 sets of each exercise

1) Snowboarders 
- start flat on tummy. Push up to your feet (one foot forward) and jump into the   air. Return to tummy. With next rep - other food forward
2) Bicycles
- on your back with bent knees and hands touching ears. Alternate opposite elbow to opposite knee contracting abs with each movement
3) Push-ups
 - from knees or toes. Push yourself to complete as many as you can!
4) Crunches
- start on your back with knees bent. Crunch up using upper abdominals
5) Triceps Dips
- using small table, bench, chair - have body extended with supporting hands. Bend elbows to lower body towards ground
6) Burpies!
 - my favorite! Get in as many as possible!

I will hopefully blog another soon! Keith & I have been trying new and healthy recipes since coming home! Stay posted!

Enjoy!

Journey ...

What an amazing feeling it is to have accomplished something that has taken 2 years to complete! The support of my family and friends throughout this journey toward a new career has been truly what has helped me through the busy and emotional days. 


Today, I receive my University of Alberta Bachelor of Science in Nursing pin. Tomorrow, my class is having our graduation banquet. What an awesome way to end a journey filled with laughs, tears, learning, and self-discovery. 


Whatever journey you are currently on, may you be persistent with your goals. I would share this feeling with anyone in a heartbeat!

Enjoy!