The ABsolute Truth About Getting Killer ABs

You have probably heard the rhetoric that abs are made in the kitchen & that it’s 30% gym and 70% diet.  I used to believe this until recently.  Now I feel like that is kind of messed up.  It’s actually 100-100 on all fronts.  If one area is being overlooked you will not get the results you are after in your abs.

It’s crazy how obsessed we can get with our abs, & it seems the more we obsess the more they elude us.  In the gym I see people who work out like feans & do all kinds of ab exercises, but they still can’t seem to lean out the midsection.  Sure, they give 100% to their workouts, but notta doggone thing to their diet.

The hardcore truth is that you can’t out crunch a bad diet.

It’s a strange analogy to compare ab training with a love relationship, but there is a strong component they share in achieving success.  You gotta be all in!!!  If one person is holding back, the relationship is going to suffer.

I also bought into that lie that a successful relationship is when both people give 50-50.  I now realize that it has to be 100%.  You can’t hold back & not be totally committed if you want to have a healthy and intimate relationship.

I know you want to achieve results from all your hard work in the gym.  Be all in & commit to giving your body the justice it deserves.  Your body is working hard for you, so give it the nutritious and healthy food it needs.  Stop eating processed & packaged food.  Drink a gallon of water a day.  Pay more attention to food labels.

Not only are you going to have sexy abs, but you will be giving your future self the gift of a stronger core to provide for a better quality of life.

                                                                                                                                                                                                           ab with medicine ball

                                     *Adding weight resistance to your ab exercises is important to toning up the core.  The medicine ball is a great way to do this.

 

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Asparagus and Quinoa Salad

After indulging through the holidays and coming out of the winter months, your body is craving a cleansing.  This week I am sharing several detox salad recipes that are power packed with nutrients, but not at the price of flavor.  You can even enjoy your salad along with grilled cold water fish or chicken to get even more detoxing support through their good fats and protein.

Today’s featured detox salad is Asparagus & Quinoa.

asaparagus and quinoa

Quinoa, pronounced as Keen-wah, is a superfood that you will want to have as a staple in your diet.  I wasn’t too interested in it at first because I wasn’t wild about the taste, but after learning how amazing this food is, I’ve been finding tasty ways to cook with it.

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Here are just a couple of the benefits of this superfood:   Quinoa is one of the most protein-rich foods we can eat and contains all nine essential amino acids.  Quinoa is rich in magnesium. Magnesium helps to relax blood vessels and this can alleviate migraines.  Other health benefits of magnesium include body temperature regulation, detoxification, energy production, and the formation of healthy bones and teeth.  Shabang!  No wonder the Incas believed it increased the stamina of their warriors.

                                                Asparagus & Quinoa Salad

1 Cup uncooked quinoa008

10 asparagus spears

1 beet roasted and chopped

2 cups of spinach and mixed greens

For the Vinaigrette

*this serves 6 so you will have some to use later

                                 3/4 cup of olive oil

                                 1/4 cup Apple cider vinegar

                                 2 TBS water

                                 2 TBS Honey

                                 Season to taste with pepper

DIRECTIONS

  1. Cook the quinoa
  2. Trim the woody ends by simply breaking the ends off.  Place asparagus spears in boiling water for 2 min.  Plunge them in cold water.  Chop them in 1 inch pieces.
  3. Coat the mixed greens lightly with dressing.  Place quinoa on the salad bed, then the asparagus, top with beets.
  4. Drizzle with the dressing and toss.

Apple Cider Vinegar benefits are plentiful too.  I was surprised to find it helps with hiccups;)  But, for our purposes, the big reason you want to integrate this into your diet is because it aides in weight loss.  The acetic acid suppresses your appetite, increases your metabolism and reduces water retention.

Delight your digestive system and taste buds with this flavorful salad:)

Healthy Oatmeal Raisin Cookies

I LOVE cookies and sharing this love with my favorite little one makes for a fun time together:)  We even have matching aprons to help us feel like true bakers.

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 I’m always experimenting to find the best healthy cookie, and so far this one is a winner!  I have found the secret to this recipe is to use frozen ripe bananas and to defrost them when you are ready to bake.

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3 mashed bananas

1/3 cup applesauce

2 cups oatmeal

1/2 cup raisins

1/4 cup chocolate chips (I used carob chips) *optional

1/4 cup almond milk

1 tsp. cinnamon

Bake at 350 for 9-1 2 min.  Try not to over bake them.  They will look like they are not done when you take them out.  I bake mine for 9 min. and they are moist.  Adjust based on your oven and taste preference.