African Spiced Quinoa

Today’s recipe is an African inspired recipe. I haven’t made a lot of quinoa before, only twice to be exact but I do know that it is high in protein and a great substitute for rice.

My African spiced quinoa adventure begins because we use a set amount of money for our weekly groceries so as to not go over budget. On Saturday we bought fried chicken, which wasn’t all that with our weekly grocery money leaving us with only 20,000 to last us until Thursday when we get paid. I was planning on making sausage quiche on Sunday but after adding up all the stuff I realized that if we make this one dish we have no money left for the rest of the week. Instead my husband and I decided to buy mini sausages, a frozen Pizza and 5 packets of quick cooking noodles. We ate some of the noodles on Sunday and it didn’t fill me up at all, I was craving all day long.

This morning when my husband suggested we eat the rest of the noodles since that’s what we have to eat, I just decided NO! I remembered that we still had some quinoa that I bought a while ago and decided that I would rather eat that, than more noodles 🙁

I cooked 2 cups of coconut milk and added 1 cup of quinoa. In a separate pan, I fried onion, red pepper, tomato and grated carrots with barbecue spice, peri-peri spice, ginger and curry. Once the milk cooked away I added the vegetables to the quinoa et viola!!! African spiced quinoa. It was super filling and kept me full until 6 that evening. Since my husband had his noodles there is more than enough left for me for tomorrow. Yay!

INGREDIENTS ( AFRICAN SPICE)

 

  1. Heat 2 cups of milk for every 1 cup of quinoa in a pot until it boils. Add 1 cup of quinoa and lower the heat until cooked dry.
  2. In a separate pan, heat the oil. Saute the onions and green peppers. Add the spices and stir. Lower the heat and add the tomatoes and carrots.
  3. Cook until soft
  4. Once the quinoa has cooked dry, fluff it with a fork. Add the vegetable mixture and stir until mixed
  5. Serve.

 

Workout of the Week #8

Hi everyone. Today’s workout of the week is a full body workout that will get your heart pumping and your muscles burning. It is easy enough to do anywhere, and easy enough to remember especially since the holidays are around the corner. If you can’t get to a gym just to 2 or 3 rounds of this little exercise in your room. I’ve been doing this one since forever and its still one of my faves

Workout Breakdown

Do 2 rounds

  1. 20 Jumping Jacks
  2. 20 Squat Jumps
  3. 20 High Knees
  4. 20 Jump lunges
  5. 20 Butt kicks
  6. 10 Push-ups
  7. 20 Mountain Climbers
  8. 20 Bicycle Kicks (abs)

Good luck and have fun 🙂

My week in Workouts 6-11 November

This week felt really tough for me. I started to incorporate Zuske Light’s Bikini Butt Lift workout with my regular weight training this week. I went to the gym almost everyday this week except for Wednesday but then I still did the Bikini Butt Lift Program at home. Overall my body feels pretty stiff and I’m quite tired. Can’t wait for Sunday so I can rest ALL DAY LONG! Enough about that now lets look at what I did this week. Unfortunately I won’t be able to share Zuske’s Program with you in detail since you have to pay for the membership to gain access to it, but I will give you some idea of what I did.

Monday

On Monday I did this leg workout that focuses more on your glutes to build up my butt. I enjoyed it a lot since I did the step ups on the stairs outside our gym. The air was crisp outside but it felt cool and fresh especially after all the squats and lunges.

butt workout

Tuesday

Today was shoulders, I’m trying to get my shoulders to be more prominent but the last few weeks it hasn’t really felt as if my workouts were effective enough so I decided to include some Positives into some of the exercises. Positives are when you slow down your lowering phase for example you’ll lift the weight for 4 seconds and lower it for 10 seconds. I dropped the reps to 5-7 since I couldn’t do any more than that. I didn’t do it with all my exercises only some

Shoulders – Breakdown

Military Press: 1 warm-up set,  3 sets of 5-7 reps ( Slow Positives

Superset

Upright Row 3×10

Standing Dumbbell Military Press 3 x1 0

Incline bench Front Dumbbell raises(go light)
3 x 5 Slow positives

Lateral Raise 3 x 5-7reps ( Slow Positives)

Rear delt Raises 3 x 10reps

Wednesday

Today was really cold so I didn’t go to gym but I did an at-home HIIT workout from Zuske light. 

Thursday

Today was arms and abs again. I did this workout

#workoutmotivation #workout #armday #weightloss #instafitness #instafit #healthylifestyle

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Friday

Today I did another leg/butt workout followed by  20 minutes of yoga.

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Today it was only free weight interval training for me.

 

This workout can be found on Zuskelight.com

 

Run like you’re late for Potions class

 

If you’re like the Harry Potter clan, you’re probably always off busy investigating strange assurances and very often you’ll be late for some of your classes, this program will help you build the fitness and speed to never be late for “Potions Class” again.

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This program is primarily a beginners program. You’ll start of with walking at least 3 times a week with running intervals once a week. I know it seems slow and all you want to do is run full speed for 20 minutes but this way you’ll be building stamina slowly and you’ll be less likely to quit. Your body will have enough time to recover from the strenuous running days. For the first 2 weeks you’ll only train four days a week but during week 3 and 4 you’ll increase your training days to 5.

When starting a running program your first day will always go pretty well. But your second running day whether its the next day or 2 days later will be much harder. Be prepared for that. For the first 2 weeks we’ll take it slower until we’ve build more fitness to run for longer period.

What the level of intensity means?

Easy Walk or Run: 60-70 percent of your Maximum Heart Rate, MHR ( you should be able to maintain and carry on a conversation)

Moderate Easy Walk or Run: 70-75 percent of your MHR ( you should be able maintain this level and exchange a few sentences at a time)

Moderate Walk or Run: 75-80 percent of MHR, (conversation is limited to a few words at a time)

Speed Walk or Run: 80-90 percent of your MHR (conversation is limited to one-word exchanges)

Running Breakdown

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This is the program that I started with when I first started running. Although I don’t run long distances anymore I still do sprints regularly.

Stay tuned for the next two weeks of training!

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5 Minute Abs Workout

Hey Everyone

Today’s workout of the week is an ab workout. Its a circuit workout. You’ll do 2 sets ( circuits) of this workout 3 times this week. When you feel strong enough to finish a third set, go for it.

Workout Breakdown

  • 10 X Crunches
  • 20 X Mountain Climbers
  • 20 X Bicycle Kicks

I could only do 2 rounds.

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