Recovery

The recovery phase of our workouts is just as important as the working phase. The same is true with our recovery time between workouts.

Recovery allows our muscles to get stronger. During an exercise session, our muscles fibers actually tear or pull apart. It is during recovery and rest that the fibers rebuild and grow back together.  If we do not allow time for the fibers to grow back together, we prevent strength gains and can increase the risk of overuse injuries.

During the recovery time it's also important to supply the body with sufficient protein to help the muscles rebuild themselves. There are millions of protein supplements, bars etc out there, many of them cost quite a bit. Here are all natural options that won't break the bank and taste good!

Protein ingredients for smoothies:

Cottage cheese, Pumpkin seeds, Tofu, Tahini, Chia Seeds, Oats, Kale, Avocado, Almonds, Hemp Seeds, Greek Yogurt, Nut butters.

Raspberry Almond Smoothie

• ⅔ c. plain Greek yogurt 
• ⅔ c. almond milk 
• ⅔ c. frozen raspberries
• ¼ c. almonds, divided
• 1 Tbsp. honey
• 2 tsp. chia seeds
• 1/4 cup ice if desired

Optional: banana, berries, Orange juice, oats (for a more filling smoothie). 

Combine all ingredients in blender, blend until smooth. Pour and enjoy!

HAPPY 4TH OF JULY!

In honor of the holiday and BBQ's that take place,

try these sure to become BBQ favorites.

MANGO COCONUT SHERBET
barely adapted from Cooking Light, June 2011

{Note: this sherbet will freeze pretty solid – remove from the freezer 5-10 minute before serving to let it warm up slightly and make it easier to scoop.}

1/4 cup unsweetened flaked coconut
2 cups cubed mango (peeled)
1/2 cup sugar or 1/4 cup honey/agave nectar
1 tablespoon fresh lime juice
1 (13.5 oz) can light coconut milk

Preheat oven to 350 F. Line a baking sheet with parchment paper.

Spread the coconut in an even layer on the baking sheet. Bake for 5-10 minutes, stirring frequently, until the coconut is golden brown. Don’t walk away, it can burn *very* quickly. Remove the baking sheet to a wire rack and let the coconut cool while you prepare the rest of the recipe.

In the bowl of your food processor (or blender), combine the mango, sugar, lime juice, and coconut milk. Process until the mixture is completely smooth. If desired, transfer to your refrigerator and chill for a few hours (this isn’t strictly necessary, but I always like to get the mixture very cold before churning).

Freeze in your ice cream maker according to the manufacturer’s instructions. Transfer to an airtight container and store in your freezer. You’ll want to give it a few hours to firm up before serving. Sprinkle some of the toasted coconut on top of each serving.

Makes about 1 quart

SHREDDED BRUSSELS SPROUTS SALAD

INGREDIENTS

For the Salad
• 1 pound Brussels Sprouts
• 1/2 cup dried cranberries
• 1 avocado
• 1/4 cup shredded Parmesan cheese
For the Lemon Vinaigrette
• 2 tablespoons freshly squeezed lemon juice
• 6 tablespoons extra-virgin olive oil
• Kosher salt and freshly cracked black pepper

INSTRUCTIONS

For the Salad
1. Shred the Brussels Sprouts using a mandolin, or finely shred the Brussels using a sharp knife.
2. Toss the shredded Brussels with the dried cranberries, avocado and parmesan cheese. Drizzle with the lemon vinaigrette and season with salt and pepper as needed.
For the Lemon Vinaigrette
3. Whisk together the lemon juice, olive oil and season with salt and pepper.

ZUCCHINI CRISPS

A healthy snack that's incredibly crunchy, crispy and addicting!

INGREDIENTS

• 1/2 cup coconut oil
• 1 cup Panko*
• 1/2 cup grated Parmesan cheese
• 2 zucchinis, thinly sliced to 1/4-inch thick rounds
• 1/2 cup all-purpose flour
• 2 large eggs, beaten

INSTRUCTIONS

• Heat oil in a large skillet over medium high heat.
• In a large bowl, combine Panko and Parmesan; set aside.
• Working in batches, dredge zucchini rounds in flour, dip into eggs, then dredge in Panko mixture, pressing to coat.
• Add zucchini rounds to the skillet, 5 or 6 at a time, and cook until evenly golden and crispy, about 1 minute on each side. Transfer to a paper towel-lined plate. 
• Option: cover and dredge the zucchini- then bake in 400 degree oven for 8 min or until golden brown. Turning over half way through.
• Serve immediately.

Sweet Potato Turkey Chili

Orriant Mommy Blogger guarantees a happy family with this recipe........

1 medium onion, diced (any color)
4 cloves garlic, peeled and minced
1 bell pepper, diced
1-2 jalapenos, minced
20 ounces ground turkey breast
8 ounces mushrooms, minced (about 2 heaping cups)
2 teaspoons cumin
2 teaspoons kosher salt
½ teaspoons pepper
1 teaspoon oregano
1 teaspoon chili powder
1 1/2 teaspoons smoked paprika
1 1/2 lbs sweet potatoes, peeled and diced into 1/2 inch cubes (yams work too)
1 28 ounce can tomatoes (not drained)
2 15 ounce can black beans, drained and rinsed
32 ounces beef broth (one box/carton)
1 15 ounce can pumpkin puree
1/2 tsp cinnamon
1 tablespoons unsweetened cocoa powder

Heat a large skillet to medium-high heat. Add 1 1/2 teaspoons olive oil and add onion, garlic, bell pepper, and jalapenos. Saute for about 5 minutes, until veggies are tender and fragrant. Add to large soup pot or slow cooker

In same skillet, heat remaining 1 1/2 teaspoons olive oil. Add turkey and mushrooms and stir to combine. Sprinkle in cumin, salt, pepper, oregano, chili powder and smoked paprika. (note: the meat will taste very seasoned when done. Keep in mind these seasonings are not to flavor just the meat, they will season the entire pot of chili, so they are intentionally strong!) Add turkey mixture to slow cooker/soup pot

Add sweet potatoes, tomatoes, beans, broth, pumpkin, cinnamon, and cocoa powder to pot and stir until combined. Place lid on pot and cook for 4-6 hours on high, or 8-10 on low. The important thing to note is if the sweet potatoes are tender, then the soup should be done.

When done, turn off heat and let chili sit with lid off for 10-15 minutes to thicken. Season with additional salt to taste before serving. If desired, serve with sour cream, sliced avocados, and a small squirt of fresh lime juice, and any other toppings desired.

Yields: About 4 quarts (16 cups)

Nutritional Information (per 1 cup plain chili): calories: 160, protein: 14 grams, carb: 25 grams, fat 1.5 grams. Add 2 tablespoons light sour cream and 2 slices avocado for an additional 80 calories.

(Adapted from Recipe by Our Best Bites)

Healthy, Mouth Watering Egg Salad

Orriant Mommy Blogger, Emily, shares her favorite, healthy egg salad recipe:

2 large eggs, hard boiled, chopped fine
1/4 cup plain nonfat greek yogurt
1 dill pickle spear, chopped fine
1 tsp. yellow mustard
Salt, pepper, paprika, or other seasonings to taste
Any other veggies you want (onion, cabbage, etc.) chopped fine

Stir together all ingredients in a bowl until well mixed. Serve on a slice of whole wheat bread or use a spinach tortilla to make a wrap. Makes 2 servings.

Per serving: 88 calories, 2g carbs, 5g fat, 9g protein

Make Summer Treats Tasty And Nutritious

My last post was about how to instill in your kids the importance of eating healthy for health, not appearance. Since it is Summer time, I have a great way to introduce kids to a variety of fruit and vegetable flavors. Help them to see that eating healthy is CREATIVE and FUN!

You have probably made fruit smoothies as a quick to go breakfast option. Have you ever thought about pouring that into some popsicle molds for a refreshing treat?

I found my popsicle molds at a discount store, online and in the seasonal aisle at the grocery store. They come in all shapes and sizes. Recently, I discovered some silicone molds that act like "push pops" and reusable BPA free zip pouches (like "Otter Pops").  If you don't want to invest in molds, you can use ice cube trays and insert traditional popsicle sticks.

I typically just add a little of this, a little of that to our smoothies, including spinach, kale, various fruits, and sometimes a little plain yogurt for a creamier treat. When our produce is just about to turn, or showing signs of "hurry eat me before I'm too old", I'll cut them up and put them in freezer bags. Then, they are ready to toss into the blender.

My kids have fun pouring the mixture into the molds, then even more excited a couple hours later when they can enjoy the treat. I feel a lot better knowing they are getting quality nutrients versus the high sugar, high fructose corn syrup and artificial ingredients of the store bought popsicles.

Here is a recipe I found to utilize the fruit and vegetable combination:

Strawberry Spinach Pops

Ingredients (Makes 6, five inch long popsicles):

·      1 ½  cups of spinach

·      1 kiwi

·      2 ½ cups of frozen strawberries

·      1 frozen ripe banana

·      ½ cup unsweetened almond milk

·      ½ cup water

Directions

Combine all ingredients in blender and blend until smooth. Pour mixture into popsicle molds and let set in the freezer for 3 hours. Insert popsicle sticks into each mold, and let set for an additional 4 hours, or until completely frozen. Take one on the next sunny day, and enjoy this sweet treat!

Nutritional information, per 1 popsicle:

55 calories, .4 g fat, 0mg cholesterol, 18 mg sodium, 14g carbohydrates, 3g fiber, 7g sugar, 1g protein

Oatmeal, Chocolate Chip and Pecan Cookies

Ingredients

 • 1 1/4 cups all-purpose flour (about 5 1/2 ounces)
 • 1 cup regular oats
 • 3/4 teaspoon baking powder
 • 1/2 teaspoon baking soda
 • 1/2 teaspoon salt • 3/4 cup granulated sugar
 • 1/2 cup packed brown sugar • 1/3 cup butter, softened
 • 1 1/2 teaspoons vanilla extract
 • 1 large egg • 1/4 cup chopped pecans, toasted
 • 1/4 cup semisweet chocolate minichips

 Preparation 

Preheat oven to 350°. Lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 4 ingredients (through salt), stirring with a whisk; set aside. Place sugars and butter in a large bowl; beat with a mixer at medium speed until well blended. Add vanilla and egg; beat until blended. Gradually add flour mixture, beating at low speed just until combined. Stir in pecans and minichips. Drop dough by tablespoonfuls 2 inches apart onto baking sheets lined with parchment paper. Bake at 350° for 12 minutes or until edges of cookies are lightly browned. Cool on pans 2 minutes. Remove cookies from pans; cool on wire racks. Julianna Grimes and Ann Taylor Pittman, Cooking Light

The RISE Newsletter - December 2013

The December issue of The RISE Newsletter is here - a perfect stocking stuffer of knowledge for the holiday season! In this month's issue:

Steering Clear of 'Food Pushers'
'Food Pushers'  are those who, intentionally or not, derail your nutrition goals. We got tips on how to handle these situations this holiday season.

Get More out of your Workout Routine
Have you finally hit the dreaded plateau with your workout routine? Here's how to advance forward through small changes.

Behind the (Coaching) Lines - Coping with Loss
A glimpse into a recent discussion of Orriant Coaches. Read as they share ideas on how to help participants who are dealing with the loss of a loved one.

Recipe of the Month
Apple Spice Oatmeal - We dare you to not enjoy this healthy comfort breakfast

Click here to read The RISE - English

Click here to read The RISE - en Español

Sally's Pumpkin Cheese Ball

Ingredients

• 16 oz. room temperature cream cheese
• 2 cups shredded cheddar cheese
• 3 Tbsp minced onion
• 2-3 Tbsp salsa
• 2 tsp cumin
• 1-2 tsp minced jalapeno pepper

Preparation

1. Mix together with fork or hand mixer
2. Form into a ball and wrap in plastic wrap
3. Chill in fridge for at least 3 hours
4. Unwrap ball and roll in crushed Nacho Cheese Doritos
5. Press bell pepper stem into top
6. Serve with black tortilla chips

The RISE Newsletter - November 2013

Gather around!  Orriant has another edition of The RISE Newsletter. Happy reading!

Health Benefits of Gratitude
There is plenty to be grateful for this time of year, and did you know that a little gratitude goes a long way?

Maintain, Don't Gain
We got 12 ways to help you maintain your weight this holiday season.

Cancer Defined
Get the facts. Know how you can help prevent the disease with lifestyle management.

Recipe of the Month
Zucchini Soup - Perfect for a chilly day!

Click here to read The RISE - English

Click here to read The RISE - en Español

The RISE Newsletter - September 2013

Looking for a good read? Look no further than Orriant's September issue of The Rise newsletter.

Zen Den
With our hectic schedules, how can we not be stressed? Master your personal Zen.

Group Fitness 

You've heard the raves and seen the crowds. Perhaps you've wondered what all the fuss is about!? Group fitness rocks!

Recipe of the Month

Peanut Butter Oat Granola Bites - a back to school treat the kids will crave!

Click here to read The RISE - English

Click here to read The RISE - en Español

Ginger Glazed Mahi Mahi

Ingredients 

Original recipe makes 4 servings

3 tablespoons honey

3 tablespoons soy sauce

3 tablespoons balsamic vinegar

1 teaspoon grated fresh ginger root

1 clove garlic, crushed or to taste

2 teaspoons olive oil

4 (6 ounce) mahi mahi filets

Salt and pepper to taste

1 tablespoon vegetable oil

Directions

1                  In a shallow glass dish, stir together the honey, soy sauce, balsamic vinegar, ginger, garlic and olive oil. Season fish fillets with salt and pepper, and place them into the dish. If the fillets have skin on them, place them skin side down. Cover, and refrigerate for 20 minutes to marinate.

2.                                Heat vegetable oil in a large skillet over medium-high heat. Remove fish from the dish, and reserve marinade. Fry fish for 4 to 6 minutes on each side, turning only once, until fish flakes easily with a fork. Remove fillets to a serving platter and keep warm.

3.                                Pour reserved marinade into the skillet, and heat over medium heat until the mixture reduces to a glaze consistently. Spoon glaze over fish, and serve immediately.

Breakfast Burrito

INGREDIENTS

·        1 tbsp olive oil

·        2 eggs, 4 egg whites, beaten

·        5 8-inch whole wheat tortillas

Filling Options

·        1/2 cup grated cheese

·        1 tomato, chopped

·        1 small onion, diced

·        1/4 green or red bell pepper, chopped

·        1/2 avocado, diced

·        Salsa

·        Black olives, sliced

Over medium-high heat, warm olive oil and scramble or cook the eggs to your liking. Meanwhile, warm the tortillas for a few minutes on the rack of a 250° F oven.

Fill tortillas with scrambled eggs and your choice of ingredients. Roll into a burrito to eat on the go!

Smoothie Recipes

Looking for new smoothie ideas to try? Check these ones out!


Berry Madness

•    1-2 scoops ProEnergy Vanilla Whey Protein Powder

•    1/4 cup of frozen or fresh strawberries

•    1/4 cup of frozen or fresh blueberries

•    1/4 cup of frozen or fresh raspberries

•    Add ice for extra thickness

Kale and Pear Smoothie

•    1 (130 g) orange, peeled

•    1 cup green grapes

•    1/2 Bartlett pear

•    1 (120 g) banana, fresh or frozen

•    1 cup kale

•    1/2 cup water

•    2 cups ice cubes

Groovy Green Smoothie

•    1 cup grapes

•    1 banana, cut into chunks

•    1 (6 ounce) tub vanilla yogurt

•    1/2 apple, cored and chopped

•    1 1/2 cups fresh spinach leaves

Strawberry Peach Carrot Smoothie

•    1 fresh peach

•    1 medium carrot

•    6 frozen strawberries

•    1/2 container yogurt

•    1 tablespoon flax seed oil

Enchilada Stuffed Mushrooms

Ingredients
20 - 24 baby bella mushrooms
6 oz. reduced-fat softened cream cheese
1/4 cup grated parmigiano reggiano cheese
1/4 teaspoon taco seasoning
1 green onion, sliced (both white and green parts)
1 cup grated reduced-fat cheddar cheese, divided
salt & pepper, to taste
1 cup red enchilada sauce
any desired toppings: salsa, cilantro, etc.

Directions
Preheat oven to 376 degrees. Lightly grease baking dish with nonstick cooking spray and set aside.
Remove stems from mushrooms and wipe caps with damp cloth to remove any dirt. Place into baking dish.
In a small bowl, stir cream cheese to soften. Pour in parmigiano reggiano cheese, taco seasoning, green onion, 3/4 cup cheddar cheese, salt and pepper. Spoon filling into cleaned mushrooms. Pour enchilada sauce over top. Sprinkle with remaining 1/4 cup cheddar cheese.
Bake 20 minutes until browned and bubbly. Serve hot.
Yields 20 - 24 mushrooms

Source: Laurens Latest

Curry Shrimp and Snow Peas

Orriant fan Tara Meade shared this delicious recipe with us, courtesy of Real Simple.

Ingredients

• 1  cup long-grain white rice
• 3/4  cup  snow peas, sliced lengthwise
• 1/2  cup  bean sprouts
• 1/4  cup  torn fresh basil leaves
• 1  tablespoon  canola oil
• 3  tablespoons  fresh lime juice, plus lime wedges for serving
• kosher salt and black pepper
• 1  14-ounce can coconut milk
• 1 to 2  tablespoons  Thai red curry paste
• 1 1/2  pounds  frozen peeled and deveined large shrimp, thawed

Directions

1. Cook the rice according to the package directions.
2. Meanwhile, in a bowl, toss the snow peas, sprouts, basil, oil, 1 tablespoon of the lime juice, and ¼ teaspoon each salt and pepper. Set aside.
3. In a large saucepan, whisk together the coconut milk, curry paste, and ¼ teaspoon each salt and pepper. Bring to a boil.
4. Add the shrimp and simmer, stirring occasionally, until they are opaque throughout, 2 to 4 minutes. Stir in the remaining 2 tablespoons of lime juice.
5. Top the rice with the shrimp and curry sauce, then the snow pea mixture. Serve with the lime wedges, if desired.

Sauteed Asapargus

Ingredients

1 pound asparagus
3/4-pound sugar snap peas
2 tablespoons good olive oil
Kosher salt
Freshly ground black pepper
Red pepper flakes, optional
Sea salt, for serving

Directions

Cut off the tough ends of the asparagus and slice the stalks diagonally into 2-inch pieces. Snap off the stem ends of the snap peas and pull the string down the length of the vegetable.

Warm the olive oil in a large saute pan over a medium heat and add the asparagus and snap peas. Add the salt, pepper, and red pepper flakes, to taste, if desired. Cook for approximately 5 to10 minutes until al dente, tossing occasionally. Sprinkle with sea salt and serve hot.

Total Time:20 min

Prep -10 min 

Cook -10 min

Source: The Food Network

Patrick’s Day Spinach Cake

This super moist cake gets its festive color, and an iron-boost, from naturally green spinach.
Serves: 15
Prep time: 15 minutes
Cook time: 30 minutes
 

Ingredients:
500g baby spinach, washed, drained (hint: 1 large container of baby spinach)
3 eggs
1/4 cup melted coconut oil, plus additional for oiling pan
1 1/4 cup honey
Juice and rind of 1 lemon
1 tsp vanilla extract
2 1/2 cups spelt flour, sifted
1 tsp baking powder
1 tsp baking soda (note: this is to offset the acidity of the honey)
Plain nonfat Greek yogurt for garnish, optional
 
Directions:
1. Preheat the oven to 375F.
2. Purée spinach in a food processor; set aside. Whisk egg and honey. Add oil, lemon juice and rind, vanilla and puréed spinach. Then add flour, baking powder and baking soda. Mix for a few minutes. Pour into an oiled rectangular cake pan.
3. Bake in oven for approximately 30 minutes. (TIP: Check with a toothpick to test doneness; bake until toothpick comes out clean.) Remove from oven and set aside to cool.
4. Once cooled, remove cake from pan. As an optional garnish, cut off sides of cake (about 1 inch wide) and process in food processor to create a powder; set aside. Slice cake when ready to serve and spread with Greek yogurt. Then sift cake powder over top.
 
Nutrients per serving:
Calories: 124
Fat: 5g
Saturated fat: 3.5g
Cholesterol: 33mg
Sodium: 150mg
Carbs: 17g
Fiber: 3g
Sugars: 2g
Protein: 4.5

Source: Shape Magazine

Red Thai Curry

Ingredients
2 cups of cooked brown rice
2 Tbsp of red curry paste
1 (13.5 oz.) can of reduced fat coconut milk
1 skinless, boneless chicken breast half —cut into thin strips
1 Tbsp and 1-1/2 tsp of fish sauce
2 Tbsp of white sugar
3/4 cup of sliced bamboo shoots,
drained 1/2 red bell pepper,
sliced 1/2 green bell pepper,
sliced 1/2 small onion, sliced

Directions
1. In a bowl, whisk together red curry paste and coconut milk. Transfer to wok or large skillet, and mix in chicken, fish sauce, sugar, and bamboo shoots. Bring to boil, and cook for 15 minutes, until chicken juices run clear.

2.Mix red bell pepper, green bell pepper, and onion into wok. Continue cooking for 10 minutes, until peppers are tender. Remove from heat and serve over rice

Lemon Cranberry Muffins

These easy to make muffins make for a delicious afternoon snack or a great grain to accompany your breakfast. With just 20 minutes of prep time, these are sure to be a hit among adults and kids alike.

Ingredients

• 1/2 cup plus 2 tablespoons sugar, divided
• 3/4 cup nonfat plain yogurt
• 1/3 cup canola oil
• 1 large egg
• 3 teaspoons freshly grated lemon zest, divided
• 2 tablespoons lemon juice
• 1 teaspoon vanilla extract
• 1 1/2 cups white whole-wheat flour (see Note)
• 1/2 cup cornmeal, preferably medium or fine stone-ground
• 2 teaspoons baking powder
• 1 teaspoon baking soda
• 1/4 teaspoon salt
• 1 1/2 cups cranberries, fresh or frozen (thawed), coarsely chopped (see Tip)

Preparation 

1. Preheat oven to 400°F. Coat 12 (1/2-cup) muffin cups with cooking spray or line with paper liners.
2. Whisk 1/2 cup sugar, yogurt, oil, egg, 2 teaspoons lemon zest, lemon juice and vanilla in a medium bowl.
3. Whisk flour, cornmeal, baking powder, baking soda and salt in a large bowl. Add the yogurt mixture and fold until almost blended. Gently fold in cranberries. Divide the batter among the muffin cups. Combine the remaining 2 tablespoons sugar and remaining 1 teaspoon lemon zest in a small bowl. Sprinkle evenly over the tops of the muffins.
4. Bake the muffins until golden brown and they spring back lightly to the touch, 20 to 25 minutes. Let cool in the pan for 10 minutes, then transfer to a wire rack to cool for at least 5 minutes before serving.

Tips and Notes

• Make Ahead Tip: Individually wrap in plastic and freeze in a freezer bag for up to 1 month. To reheat frozen muffins, remove plastic, wrap muffin in a paper towel and microwave on High for 30 to 60 seconds. | Equipment: Muffin tin with 12 (1/2-cup) cups 
• Note: White whole-wheat flour, made from a special variety of white wheat, is light in color and flavor but has the same nutritional properties as regular whole-wheat flour. It is available at large supermarkets and natural-foods stores and online at bobsredmill.com or kingarthurflour.com. Store it in the freezer.   
• Tip: To make quick work of chopping cranberries, place whole berries in a food processor and pulse a few times until they are coarsely chopped 

Nutrition Facts
187 calories; 7 g fat ( 1 g sat , 4 g mono ); 18 mg cholesterol; 29 g carbohydrates; 10 g added sugars; 4 g protein; 3 g fiber; 255 mg sodium; 96 mg potassium.

Recipe Source: Eating Well
 

 

Baked Apple Yogurt

Ingredients:

Image Credit: National Dairy Council

• 1 medium apple
• 2 tsp lemon juice
• 2 tsp brown sugar
• 1/4 tsp cinnamon
• 1 cup plain yogurt

 

Directions:

Dice the apple and combine the first four ingredients in a microwave safe bowl. Microwave for 2 minutes stir-ring half-way through. Serve over yogurt.

 

Also good as a topping or layered with oatmeal to make a breakfast parfait. Same taste, but with more fiber and less fat than eating that apple cruller loaded with butter!

 

For more ideas and ways to start living a healthy life, visit our website:

www.orriant.com