WARM-UP
10 Push-ups, 15 Squats, 20 Jacks, run 1 mile, bike
1 mile, row 250 mtrs. Stretch.
WORKOUT
- 15 MINUTES OF LOWER BODY EXERCISES
- 5x5 UPRIGHT ROW using a barbell or dumbbells
- 50 TOES TOUCHES
Lay on back. Feet together to the ceiling. Hands reach up
and touch toes, back to floor each rep.
- 20 DUMBBELL TWISTIES
Sit on floor. Lean back, twist left, center, right, center =
1 rep. Feet can be on floor. Adv. Off floor.
- 50 100’S
Lie on back. Feet together. Lift feet off floor 6-15 inches.
Lift head and shoulders, arms extended at sides. Pump arms up and down = 1 rep.
- 20 BANANAS
Lay on the floor on your back. Feet together, arms extended
overhead. Bring both feet and hands up simultaneously 16 inches from the floor,
return = 1 rep.
- 50 CAPTAINS CHAIR KNEE TUCKS
1 Mile Run. Cool down. Stretch
Whole Grains
Okay,
there are whole grains, and there are 'Whole Grains'. Today I'd like to
share with you how to prepare true 'Whole' grains, meaning start with
the 'whole' grain, and end with the 'whole' grain, no more, no less.
This simply means it has not been processed in any way, shape, or form.
It maintains its nutrient value, and is nutrient dense, fills you up,
burns efficiently, and nourishes you. Here's how it is done:
WHOLE GRAINS
- Rinse grains (wheat, millet, barley, quinoa, amaranth, rye, spelt, etc.) If you’re eating ‘gluten free’ then simply add grains that are gluten free) - Place grains in crockpot. - Cover with water, two to three inches above the grain.
- Let grains soak from 8:00 a.m. to 8:00 p.m. (or whatever fits your schedule, for a total soak time of 12 hours.)
- Turn crockpot on low heat at 8:00 p.m., let ‘cook’ until 8:00 a.m. or whenever you are ready for breakfast in the morning.
SERVING SUGGESTIONS
Can add any of the following:
- honey
- coconut
- nuts
- trail mix
- dried fruit (this can actually be added when turning the heat on the night before so it’s reconstituted, much easier to digest.)
- vanilla extract, almond extract, etc.
- cinnamon
- whatever else you can come up with, be creative: rotate grains and add-ins.
IMPORTANT!!!
To
properly ‘cook’ the grains, so as not to destroy their nutrients, the
temperature of the crockpot must be checked. This can easily be done by
filling the pot halfway, turning the pot on low for a couple hours, and
then checking the temperature with a thermometer. The temperature should
not exceed 120 degrees. If it does, you could try cracking the lid
etc., until you reach the desired temperature.
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