12 exercises, 24 seconds to recover between each round, 20 minutes 14 seconds
Our friends, 2 Health Nuts, were up and going at the nutty 5am hour with a kick start Christmas Even workout. Their goal was to post every couple of hours with a motivational push to get up, out and moving. The good news is, this doesn’t have to be done at 5am. You can do it now, or after your cup o’ Joe. Make sure you read all the way through to be rewarded with a tasty treat!
From the 2 Health nuts:
Our “Wednesday Widget” is a little out of the box…grab your dumbbells (one of our favorite “gadgets”) and get ready for your Christmas Eve workout!
Since today is 12/24/2014, this inspired our creation:
12 exercises
24 seconds to recover between each round
20 minutes 14 seconds – time you place on the clock (as many rounds as possible in this time frame; AMRAP)
5-10 minutes of a full body, dynamic warm-up
(10-15 second transition, if needed, between exercises)
1. Plank Hold – 30 seconds
2. Push-Up Jacks – 10-12 reps (1 push-up to 1 high plank jack)
3. DB Squat & Bicep Curl – 10-12 reps (curl at the bottom or top of squat)
4. Tricep Dips – 10-12 reps
5. Burpees – 10 reps (no push-ups)
6. DB Alternating Reverse Lunges – 10 reps right and left
7. Mt. Climbers – 12 reps right and left
8. Alternating Jump Lunges (or alternating forward lunges) – 10 reps right and left
9. DB Squat & Shoulder Press – 10 reps
10. Side Plank – 30 seconds, right
11. Side Plank – 30 seconds, left
12. Pulsing Body Squats – 20 reps
5-10 minute full body stretch of all major muscle groups upon completing! As we mentioned on Friday…if you have any questions, please consult with the “2 Health Nuts” or a fitness professional in your area. This is merely a guideline; we want you to stay SAFE and pick an exercise level and intensity that is right for you!
It’s not your fault that you don’t like sprouts! You Could have been born that way!
Who will be serving this powerhouse during their Christmas feast?
For all of those Health Nuts who are on the fence about whether or not they like this vegetable, have no fear! According to a recent study at Cornwall College, If you “love” or “hate” Brussels sprouts, you were probably born that way. Scientists have found that people who like the vegetable carry a mutated gene that curbs the bitter taste, making the flavor more pleasant.
If you prefer to take a pass, Pinterest has some lovely ideas...check out this cute wreath!
Healthy Hot Chocolate?
The Journal of Sensory Studies suggests that “the key to a perfect cup of hot chocolate might be the cup itself.” Participants in the recent study said that hot cocoa tasted better out of an orange cup than out of a red or white one. Hmm, very interesting…
A few weeks ago, we gave you a healthy, and fat-loss friendly, unsweetened cocoa drink to try. Today, as you cozy up to the fireplace and wait for Santa, try this Chai-Spiced Hot Chocolate for an added twist. This was inspired, and researched, with both Health Nuts in mind…one who prefers Chai tea and the other who is always looking for creative ways to satisfy her sweet tooth. Another plus, it is dairy and vegan friendly too!
Cheers!
Chai-Spiced Hot Chocolate
(thank you Meatified – Food, Not Fads)
Ingredients:
– 4 tbsp. hot water, divided
– 1 bag of chai tea
– 1-2 tbsp. raw cacao powder (unsweetened of course), to taste
– 1 cup almond or coconut milk (merely preference)
– 2 tbsp. raw cacao butter
– Raw honey, to taste. Substitute maple syrup for vegan.
1. Add the Chai tea in a small jug to 2 tbsp hot water. Let steep.
2. To a small saucepan, add the remaining 2 tbsp of hot water and the cacao powder. Whisk to combine.
3. Stir in the almond or coconut milk and heat until warm. Add the raw cacao butter and add sweetener to taste.
4. Remove the tea bag from the water and add the steeped tea to the pan. Heat until the raw cacao butter has dissolved and there is steam rising from the pan.
Serve in a fun mug (look at the cute picture – ORANGE polka dots – sans the whip cream) & adorn with a dash of cinnamon and a cinnamon stick. Serves 1, 9 oz. cup!
And now! Your tasty treat reward!
Health Nuts, who has taken a personality test before? If so, was it centered around the “gingerbread cookie?”
We thought this would be so fun to share with all of you two days before Christmas. In fact, we have even provided you a delicious recipe for gingerbread cookies too!
According to Dr. Alan Hirsch, the first bite you take of a gingerbread cookie says a lot about your personality.
1. Starting at the head…you are a natural born leader (FYI: most people start here).
2. If you prefer the legs…you are sensitive.
3. Left arm first…you are creative.
4. Right arm first…tend to be pessimistic.
Would you agree? If you don’t want to be judged for how you consume, just chew, smile, and enjoy!
Try these little drops of awesomeness…props to anyone who turns them in to gingerbread men and women!
Gingerbread Molasses Drop Cookies
(Adapted and tweaked from the original recipe by Brittany Angel & Diane Sanfilippo)
Ingredients:
1 1/4 cups of cashew (or ground sunflower seeds) flour
1 1/4 cups of arrowroot starch
2 tsp. cinnamon
1 1/2 tsp. ginger
1/2 tsp. sea salt
1 1/2 tsp. baking powder
1/3 cup coconut palm sugar
1/2 cup sustainable palm shortening
1/4 cup molasses (organic)
1 tbsp. pure, organic, vanilla extract
2 tbsp. all-natural, organic, no sugar-added applesauce (homemade is preferred)
1. Preheat oven to 350 degrees.
2. Place sheets of parchment paper onto two standard cookie sheets. Arrange 2 baking racks to be in the center of the oven.
3. Using a hand mixer, mix all ingredients together, then finish by using your hands to bring the dough together. Start with 2 tbsp of the water; if your mix feels crumbly, add the last tbsp.
4. Using a spoon or ice-cream scoop, place, roughly, 1 heaping tbsp of the dough on the cookie sheets, spacing them 1 1/2 – 2 inches apart.
5. Bake 10-15 minutes or until the cookies puff up and become slightly brown around the edges, alternating the trays once halfway through the baking time.
6. Remove the cookies from the oven and allow them to cool completely before removing. Store at room temperature in a sealed bag or container or freeze for a later date.
Serves: 24 cookies
Larger Cookies: Divide dough into 16, 1 tbsp sized balls (10 minutes for soft, 15 minutes for slightly crunchy cookies)
Smaller Cookies: Divide dough into 32, 1/2 tbsp sized balls (10 minutes for soft, 13 minutes for slightly crunchy).
