Quinoa and Winter Squash Salad
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Doddridge Plaza
3765 S. Alameda, Ste 102
Corpus Christi, TX 78411
(361) 857-5087 info@ypbtrainingstudio.com
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  1. Quinoa and Winter Squash Salad

    If you’re looking for a homemade side to go with some grilled meat then this is a wonderful recipe to try. It’s filled with wholesome carbs, fiber and loads of real food nutrition.

    This recipe is a great way to enjoy protein-filled quinoa. Winter squash combined with celery, onion, and parsley makes a healthy and comforting side dish.

    What You Need
    Serves 10

    • 2 yellow onions, diced
    • 4 celery stalks, diced
    • Four carrots, diced
    • 2 cups diced squash, butternut or any other fall or winter squash
    • 1 Tablespoon olive oil
    • One Tablespoon pure maple syrup
    • dash of freshly ground sea salt
    • zest and juice from 1 lemon
    • 2 cups of filtered water
    • 1 cup quinoa
    • 4 sprigs of parsley, finely minced

    Instructions

    1. Preheat oven to 400 degrees F.
    2. Place the onions, celery, carrots, and squash in a large bowl. Mix in the oil and syrup, then sprinkle the salt and lemon zest. Mix until well combined and then place on a shallow baking dish. Cover the dish and bake for 40 minutes. After 40 minutes remove the cover and cook for another 15 minutes.
    3. While the vegetables are in the oven, put the quinoa and water in a saucepan, cover and bring to a boil over medium heat. Cook for about 25 minutes over low heat, until the water is absorbed.
    4. Combine the vegetables and cooked quinoa together with the lemon juice and parsley. Serve warm or chilled.

    Nutrition
    One serving equals 95 calories, 1g fat, 19g carbohydrate, 2.5g fiber, and 4g protein.

  2. How Snowbirds, and the Rest of Us, Can Stay Fit over the Winter

     

    Snowbirds have a lot to look forward to heading south for the winter. The milder weather. The sunshine and seeing old friends.

    And we know they will want to keep up their fitness routines – or take the change of scenery as a chance to start some.

    And everyone who already lives in the milder areas of the coastal bend might want to refocus their efforts, too, so they’re sure to continue in the fitness groove during the colder months.

    It’s not hard to see why countless Americans and Canadians over 50 like to spend these months somewhere warmer. In northern climates, wintertime can mean physical challenges for anyone. Sidewalks are slippery; driving can be dangerous, shoveling snow can be physically challenging. And all of that often makes us want to stay inside, warm on the couch until spring.

    Tips for Snowbirds

    To snowbirds, we say, Good for you! It can be a rewarding and pleasant lifestyle at this stage. And snowbirds even tend to have better health than mature people who spend all year in one location, according to a study in the Journals of Gerontology.

    Here are some tips to make sure you manage the transition and stay on the healthy track.

    1. Make plans before you go. If you’re returning somewhere and have a gym there, get in touch and let them know you’re coming back. If not, ask us for a recommendation and call or write them in advance for a tour and information about seasonal specials.
    2. Set at least one goal. Maybe you want to reduce your weight – or at least maintain your weight. Perhaps you’d like to run a 5K or your first sprint triathlon. Having a goal, and letting people know about it, gives you focus and motivation.
    3. Stay in touch with us. Your current studio, gym or trainer cares about you and wants to know how you’re doing while away. Some even offer exercise plans, Skype type check-ins, and online coaching sessions. Ask about snowbird deals.
    4. Take advantage of what’s new for you in your winter locale. Maybe this is an excellent time to start walking more outdoors with your spouse or friends. Or to try yoga, Pilates, Nordic walking (also known as “urban poling “) or any number of other fresh activities – or recommit to strength training. Some RV communities in Arizona have Pickleball leagues. It’s an increasingly popular game that combines ping-pong, tennis, and badminton.
    5. Make new friends and renew existing relationships. The social aspect of fitness is one of the most rewarding. And it contributes to success, as well.

    Tips If You Already Live in this Area

    And for those who are remaining where you are, we offer some thoughts to help you stay on track, too.

    1. Be mindful of the change in daylight. Some people find earlier darkness tends to make them want to stay home more. Being aware of why you’re feeling that way can help keep you moving.
    2. Did you enjoy the holidays, and overindulge a little too much? Be mindful of all the opportunities we have in January and February to eat better and get back on track. Make your health a priority, find an accountability partner to make exercising more fun!
    3. Try something different. Talk to us about an individual functional fitness program or group personal training to save a buck or two. Combine our small group functional fitness training, and maybe even something outdoors that you enjoy to keep you moving safely in the fresh (even if colder) air.
  3. Quick & Creamy Chicken Soup

    By using flavorful ingredients, like roasted red bell peppers and white bean hummus, this soup tastes like you slaved over it all afternoon– but really takes less than 20 minutes to throw together. This recipe is a great way to fit some quinoa into your diet. Quinoa is a protein-packed seed that is considered a “super food”. It’s s a complete protein, containing all 9 essential amino acids, and is gluten free.

    Courtesy of RealHealthyRecipes.com

    What you need
    Serves 5

    1 cup roasted red bell peppers
    3/4 cup white bean hummus
    2 cups chicken stock
    1/2 cup cooked quinoa
    1 cup shredded rotisserie chicken
    dash salt and pepper
    2 Tablespoons parsley, chopped

    Instructions

    1. Take 1/4 cup of the roasted red peppers, slice into strips and set aside.

    2. Place the remaining red peppers in a blender along with the hummus and chicken stock. Blend until smooth.

    3. Transfer to a medium saucepan. Add the quinoa and chicken. Season with salt and pepper.

    4. Bring to a boil.

    5. Ladle the soup into bowls and garnish with the slices of red pepper and chopped parsley.

    Nutrition
    One serving equals 248 calories, 11g fat, 644mg sodium, 14g carbohydrate, 3g fiber, and 20g protein


Your Personal Best Location
Your Personal Best Training Studio
Doddridge Plaza
3765 S. Alameda, Ste 102
Corpus Christi, TX 78411
(361) 857-5087 info@ypbtrainingstudio.com