Fitness · Food

How to make those Abs pop

abs

Abs, everyone wants them, everyone has them; so how can we get them to appear?

While exercise is important,  your diet is even more crucial on your journey to rock hard abs. For exercise focus on strengthening your core muscles. In addition, mix in workouts targeting all abdominal muscles not just upper or lower. Now keep in mind if you have a lot of extra weight hanging out you will need to get your cardio on as well. Cardio well shed those pesky layers of fat that are hiding those abdominal muscles. Creating a good mix of cardio, core, and ab specific exercises will get you started on your quest for an ‘abtastic’ physique.

As mentioned above, diet plays an important role in getting those abs to come out and play. Here are some foods that you can incorporate into your diet:

Salmon

  • Lean protein such as seafood containing omega-3 fatty acids; think salmon, tuna, etc… Omega-3 fatty acids are great for fat burning and promote a more efficient metabolism.

almonds

  • Nuts like raw Almonds contain both protein and fiber. In addition almonds provide antioxidants found in vitamin E and minerals like magnesium which promote energy as well as build muscle.

berries

  • Fruits like berries. The more fiber you get from foods like berries the less of the unhealthy calories you will absorb from the not so healthy choices.

leafy greens

  • Veggies are essential in fueling your body. You will have more energy while also keeping the calorie count down. Veggies like broccoli and leafy greens also contain carotenoids which help prevent cancer.

eggs

  • Eggs contain a wonderful balance of essential Amino Acids. Studies show consuming eggs in the morning will help curb your appetite throughout the day. They are one of the best sources of protein you can add to your diet.

how-to-make-yogurt-1

  • Yogurt is a great sources of calcium and helps keep your digestive system in check. A healthy digestive system will help keep the bloat away and you may see a less flabby midsection.

brown rice

  • Healthy Starches such as brown rice, sweet potatoes, and quinoa.  Along with the health benefits you  also benefit in feeling fuller sooner and longer.

For more fitness tips check out my fitness tab, or comment below with questions.

-Yesenia Whipple

Food

Tequila Lime Sea Scallops, Brown rice, and and Bok Choy cooked in a ginger Soy Sauce

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My husband and I love to spend time in the kitchen together. We often pour each other a glass of wine, play our favorite cooking playlists, and then the reality of having an 11 month old brings us back to our current existence.

These days we don’t have a lot of time to create a delicious -time consuming- dish.We cook the basics of quick foods we love and add a little flair to the overall recipe. It’s not hard to sautee Bok Choy, definitely not hard to make rice of any kind, and pan searing scallops is not an overwhelming task by any means.

For this fabulous dish we started by:

  • Boiling 2 cups of water with a dash of salt (to taste) and one teaspoon of butter. Once the water came to a boil we mixed in 1 cup of brown jasmine rice and covered. We let the rice simmer on low heat and put the timer on for 45 minutes.
  • Next came the Scallops. We marinated our Sea Scallops with Tequila and fresh lime juice and added Sea Salt before letting them pan sear on high heat for 3-4 minutes on each side.
  • The Bok Choy. In a separate bowl we mixed 1 teaspoon of ground ginger, 1 tablespoon Soy Sauce (light sodium), 2 cloves of garlic, and 1/4 cup of water. Place Bok Choy in covered sauce pan on medium heat slowly pouring half the sauce in the pan. Shake the pan occasionally and cook for 2 minutes. Then add the remaining sauce and cook for another 2 minutes.

My estimates based on MyFitness Pal App was a total of 250 calories for the entire dish. I served myself 4 oz of Scallops, 1/3 cup of brown rice, and a serving of the Bok Choy which is very low calorie. Aside from the rice which we put on about 30 minutes prior (that only took about 5 minutes to get started) to starting the rest of the recipe, total cook time was 10-15 minutes including prep.

So give it a try and maybe add a little bit of your own creative juices; you will not be disappointed.

-Yesenia Whipple