Yep, non-recipe. I’ve been super busy lately and struggling to find time to cook. Definitely no time for fancy recipes and thus I’ve been slacking on my blogging and specifically recipes of the week. So today I bring you the first in a several part installment we’ll call non-recipe of the week.
Before I begin I want to specifically call out the fact that I am not in any way subsidized by any company, I just happen to like Trader Joe’s for healthy grab and go options.
My go-to quick lunch as of late has been all Trader Joe’s. At the start of the week I put 1 cup tri-color quinoa + 1 cup lentils + a chicken bullion cube (switch to vegetable bullion if you are vegan or vegetarian) + 3 cups water in my rice cooker. I let that cook in the morning and it’s good for about a week. Please note what a great protein source this is for my gluten free vegans and vegetarian friends 🙂
When it’s time to eat I throw some asparagus spears in the microwave as I heat up the chicken on my stove. Add the quinoa and lentil mix (put a dab of coconut oil on this and the asparagus for some healthy fats) and you have a delicious, quick and easy protein packed, well rounded meal!
Anyone want to learn to do a handstand with me? It’s been on my goal list for a while now, if anyone wants to join me in a challenge let me know!
I love this info graphic! Pushups are one of the best exercises around. I’ve used this progression with several clients to get them to do full pushups. Be careful with the table/chair ones. I used counter tops or something that will not move. You can always push your table or chair against the wall, just be sure it will not move when supporting your body weight.
Do you have a stability ball? It’s a great tool to help work your full body. The below has a full body workout using them. One caveat – DO NOT arch your back over the ball like the first picture of the last exercise. Keep the back flat through the movement to avoid injury. I found a better picture (proper form is a must!) that I posted at the end of this.
**avoid arching over the ball! The below has better pictures of the last exercise:
We haven’t had a Thursday fact or fiction in a while so here’s a good one for you regarding squat depth. I’ve been struggling with the new one-size-fits-all recipe that we should squat deep and “break parallel”. I’m just not comfortable with it.
In the past we were told to stop at parallel (thighs parallel to the floor) to protect our knees like the picture here:
Then suddenly safe squatters became the devil and all sorts of snottiness entered the fitness arena about squatting lower, more like the picture here:
If you think I am kidding about the cattiness regarding squat depth just take a quick look on pinterest or google and check out all the fitness memes mocking people who don’t squat deep.
However, here’s my issue. I have NEVER subscribed to any sort of one-sized-fits-all fitness advise. Personally my knees get angry going so deep. As a runner my #1 concern when lifting is protecting my knees (and even if you don’t run, you should be working out safely to avoid injury at all times). My workout partner has bad knees and squats shallow as well. Let me tell you, we are both very strong and can squat heavy. Much heavier than most. But some jack-in-the-box trainer with chicken legs stopped us one day to lecture us on squatting depth. Unfortunately I haven’t been able to find a good article to back up my opinion that we all should squat differently. Until a few days ago that is. 2 articles came across my desk. The first was this one from T-Nation. This second from the PTDC I liked even better. I will be honest, I had to read it several times to fully grasp it, but the pictures and explanations have convinced me 100% that I have been correct in my thoughts that we can and should all squat differently.
Finally, for those of us who do not break parallel we can have some piece of mind that we are not missing out or squatting incorrectly. And if you have a trainer who is not working with your body and giving you one-sized-fits-all advice please consider sharing this article with them. Please do not injure yourself following bad advise. Follow your instincts, keep searching for science backed information and most importantly stay safe out there.
Here at Inside Out Health, we believe that the key to health is balance. Eat healthy most of the time. Exercise regularly. Don’t feel like you have to go overboard. Balance is the key to a healthy body AND healthy mind. It is so important around here it’s a key component of our company vision. That brings up why I like the idea of this article by our friends at Precision Nutrition. Barring food allergies, we do not believe in putting a food completely off limits nor defining a food as “good” or “bad”. It’s all about balancing your life and diet appropriately. So maybe we don’t have pizza every day, but we have a healthy breakfast, a big salad for lunch and on Friday we go on date night with our spouse or out with the guys and have some pizza. It won’t derail you, it will help keep you sane and balanced. Let me help you create healthy habits and a healthy attitude towards food that will last you a lifetime!
Direct from the article:
I do know that the times when I observe people get obsessed about a specific food, and then completely overeat a specific food, is when they put it off limits.
Maybe they put themselves on a diet that outlaws pizza. Then what do they want? Pizza. What do they end up doing? Eating way too much pizza. What happens to them for the rest of their lives (if the diet was drawn out and strict enough)? They want to eat pizza. What happens to their health and body composition goals? Well, their body looks like it’s fed a lot of pizza.
“After the food restriction, subjects noticed frequent gorging/binging, fear of no food, feeling hungry even when ‘stuffed,’ always feeling fat.”
– Todd Tucker (from The Great Starvation Experiment)
Happy Friday!!! One of my favorite fitness competitors Erin Stern has a quick ab video for us. Mix these great moves into your ab routine.