Monthly Archives: July 2015

4 Steps of Meal Prep

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research paper topics on business administration Make a grocery list of all the items you will need

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chicken
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rice
almonds
yams/sweet potatoes
garlic
onions
beans

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Have a clean kitchen and a couple of hours of free time for this!

Foods to bulk cook: chicken, lean ground beef and turkey, fish, sweet potatoes, veggies, rice, eggs, pancakes.

I like to steam my veggies at the same time as my brown rice!

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Wash and cut your fruit:

I wash fruit and let it dry on the counter.  I cut up fruit and place some in a glass bowl (so you can see what you have) in the fridge for easy access to snacks and morning fruit.  I place the rest of the prepared fruit in individual portions in zip lock baggies or in washable plastic containers for lunch boxes and also for on the go snacks.

Wash and cut your veggies:

Sometimes we eat them plain and other times I throw them on a salad.  I cut up cucumbers, bell peppers, onions etc.  I put cucumbers and red pepper slices in zip lock baggies or containers with hummus or another dip I make for the week.

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Quinoa and brown rice:

I cook these each week so they are ready to eat by themselves, throw in a salad or in a chicken dish.  2-3 different types of lentils and beans each week.  I add to soups, use as a side dish, the base of burrito, etc.

Proteins:

I cook 2-3 different proteins each week (chicken and lean beef or turkey and hard boiled eggs) these are perfect on top of salads, a wrap or by themselves  etc.   This is perfect for grab and go also to put into a plastic container for quick lunches.

Use a variety of seasonings to change the flavor of your meals:
garlic pepper
Flavorgod (my favorite)
Mrs. Dash
Garlic salt
Onion powder
Ranch powder
Italian seasoning
Sweet Mesquite
Taco seasoning
Salsa
Mustard
Stubbs barbeque sauce
Bragg’s liquid aminos
Apple cider vinegar
Cinnamon
Honey

Prepare for the next day!

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7 Tips For Obstacle Races

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I just ran my first Spartan race! It was the Spartan Super at Soldier Hollow in Midway, Utah. 8 1/2 miles and 26 obstacles! Here is what I learned:

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This is a running race. Train to run first and foremost if you want to make a good time. Training for obstacles is far less important. Train on the steepest hills you can find.

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When you are in the middle of a workout you don’t mind the sweat just like when you are in the middle of a mud race you don’t mind the mud. Just be prepared to have soggy shoes after you jump in a moat of water up to your chest.

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Yes there will be people in front, to the side, and behind you waiting for you to go. You have to stop and compose yourself before jumping into a difficult obstacle. Take time for your turn when other people won’t be in your way. It is far better to stop and think than to do 30 burpees while your teammates have to wait for you.

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If there is one person you love to workout with, make sure they are with you for the big race. You will wish they were there the whole time if they’re not.

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The heat and and gravity will puff your fingers up like painful sausages and make the easiest obstacles even more difficult. This was completely unexpected.

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You don’t want to be squinting in the sun during the whole race and you don’t want rope burns on your ankles. Enough said.

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Don’t skip an obstacle race just because you don’t think you have enough upper body strength. Most of the obstacles allow you to have someone guide you or lift you a little so you don’t fall. It’s all about working together.

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Everyone should do AT LEAST one Spartan in their lifetime!

Now get out there and race! research paper topics in obstetrics and gynecology AROO!