Recipe of the Week – Make At Home Shakes

Recipe of the Week…

Some mornings you just don’t have time to sit down and eat breakfast. It is those days that a protein shake is a great option. Drop the ingredients into a blender, pour into a cup, and off you go!

Here are four of our favorite recipes.

HAWAIIAN HARVEST

  • 1 cup diced pineapple
  • 8 oz. Almond Breeze
  • 1 Scoop PFC Vanilla Bio-Whey Protein Powder
  • ¼ banana
  • 1 tsp coconut flakes
  • 1 Cup Ice

PEANUT BUTTER CUP

  • 8 oz. Almond Breeze
  • 1 Scoop PFC Chocoloate Bio-Whey Protein Powder
  • 1 TBSP Natural Peanut Butter
  • 1 Cup Ice

PEPPERMINT CREAM

  • 8 oz. Almond Breeze
  • 1 Scoop PFC Vanilla Bio-Whey Protein Powder
  • 4 drops Peppermint Extract
  • ½ Cup All Natural Vanilla Yogurt
  • 1 Cup Ice

JAVA JOLT

  • 8 oz. Almond Breeze
  • 1 Scoop PFC Vanilla Bio-Whey Protein Powder
  • 1 Cup Coffee (Keurig works well)
  • 1 tsp coffee beans – optional
  • 1 Cup ice

 I LOVE VEGGIES

  • 8 oz. Almond Breeze
  • 1 Cup diced pineapple
  • 1 Scoop PFC Vanilla Bio-Why Protein Powder
  • 1 Cup Spinach
  • ½ Avacado
  • Juice of ½ a Lemon
  • 1 Cup Ice

Enjoy!

 

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Recipe of the Week – Honey Mint Julep

Recipe of the Week…

Honey Mint Julep

Kick back this weekend with one of these. Sure alcohol isn’t a health food, but at PNF we believe it is part of a balanced lifestyle.

Here is how to make it:

  1. Muddle 10 mint leaves in the bottom of a glass with 1 tsp each of honey and water. Then, let sit for 5 minutes.
  2. Fill the glass three quarters full with crushed ice.
  3. Add 2 ounces of your favorite bourbon.
  4. Top with seltzer water.

Enjoy!
*Recipe Source: June 2017 issue, Men’s Health Magazine

 

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Recipe of the Week – Veggie Tacos

Recipe of the Week…

Give these Veggie Tacos a try for dinner on your next “Meatless Monday”, or any day of the week.

Ingredients

  • Olive oil
  • 1 cup of roughly chopped zucchini or summer squash (1-2 zucchini or squash, depending on the size)
  • 1/2 medium onion, chopped
  • 1 garlic clove, chopped
  • 1 large fresh mild green chile (Anaheim or Hatch), seeds and stem discarded, chopped
  • 1/2 fresh jalapeño chile pepper, seeds and stem discarded, minced (or more, if you desire more heat)
  • Salt
  • Pinch of ground cumin
  • Pinch of ground oregano
  • 1 small to medium tomato, chopped
  • 4 corn tortillas
  • 4 slices cheddar cheese
  • 1/4 cup crumbled Mexican cotija cheese (a salty, crumbly cheese, you can substitute feta)
  • A few sprigs of fresh cilantro, chopped (okay to include the stems, if small)

Directions:

1 Heat a tablespoon or two of oil in a large sauté pan on medium high heat. Add the zucchini, onions, garlic, green chiles, and jalapeño to the pan. Sprinkle with salt and cumin. Stir to coat the vegetables with the oil in the pan. Spread the veggies out in the pan and then stir only occasionally, until they are all lightly browned. Stir in the chopped tomatoes and oregano, lower the heat to low. Let gently cook for several minutes while you are preparing the tortillas.

 

2 You are going to want to heat up the tortillas first, first to soften them, and then to melt the cheese. There are two basic ways of doing this. One way is on the stove top, preferably in a cast iron pan. Another way is to use the microwave. In both methods you will work in batches. (A third way is to use fresh homemade corn tortillas, which is a great option if you are set up for it.)

 

2a Preparing tortillas on the stove-top Heat a dollop of olive oil (or other vegetable oil) in a large cast iron frying pan, on medium high. Add a tortilla to the pan, moving it around a bit, and turning it over, so that it spreads around the oil. Let the tortilla heat until it develops little bubbles of air pockets. Then place a piece of cheese on one side of the tortilla, and use a metal spatula to fold the other side of the tortilla over the cheese. Heat until cheese is melted, then remove from pan. Note that if you have a big enough pan, you can have one tortilla folded over while you have another tortilla doing its initial heating.

2b Preparing tortillas in the microwave Place a paper towel (or half a paper towel) on the heating surface of your microwave. Spread out 2 tortillas on the paper towels. Cook on high heat for 20 seconds per tortilla, in the case of 2 tortillas, 40 seconds. The tortillas should develop air pockets. (Note that every microwave is a little different, and corn tortillas differ as well. So you may need to adjust the times for your particular setup.) Then place a slice of cheese on one side of each tortilla and fold the tortillas over the cheese. Cook for an additional 10 seconds per tortilla (20 seconds for 2 tortillas), or until the cheese is melted.

3 Open the tacos and spoon some of the cooked veggie filling into them. Sprinkle on chopped cilantro and crumbled cotija cheese. Serve immediately.

Enjoy!

*Source:  http://www.simplyrecipes.com/recipes/veggie_tacos

 

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Recipe of the Week – Breakfast Quesadilla

Recipe of the Week…

This week we have a quick, easy, and delicious breakfast quesadilla.

 

Here is what you need:

2 soft taco shells

2 eggs

¼ cup shredded cheese

1 tbsp. grass-fed butter

1 jalapenos sliced

2 tbsp organic salsa

 

How to make it:

  1. Melt ½ tbsp. of butter in a skillet and scramble to eggs with the jalapenos
  2. Remove eggs and place on a place.
  3. Melt ½ tbsp. of butter in skillet and place on taco shell in it. Then add the scrambled eggs and jalapenos.
  4. Top with shredded cheese and place remaining taco shell on top.
  5. Brown one side then flip and brown opposite side.
  6. Serve with organic salsa on top.

Enjoy!

 

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55/55/500 Workout

Weekend Warrior Complex…

Heavy Carries are great for building total-body strength and work capacity, add a couple exercises to them and you have one awesome workout.

This week we bring you our “55/55/500 Farmer’s Carry Circuit”.

 

Here is how it works:

25 Yard Farmers Carry (1/4 body weight in each hand)

10 Push Ups

25 Yard Farmers Carry (1/4 body weight in each hand)

10 Bodyweight Squats

Repeat by decreasing the push-ups and squats by 1 reps each time until you get down to 1.

 

By the end of this workout you will have done 55 Push-Ups, 55 Squats, and 500 Yards of Farmer’s Carries. As and added you will also have down 20 deadlifts every time you pick the kettlebells up to start your carry.

 

Enjoy!

 

For more “Weekend Warrior Workouts” visit: https://pittsburghnorthfitness.com/category/fitness/workout-plan/

Weekend Warrior Workout – Kettlebell Complex

 

Weekend Warrior Workout…

You don’t need a gym full of equipment for a great workout. In this weeks “Weekend Warrior Workout” we will show you how to get a total-body, fat burning workout with only one kettlebell.

Here is how it works:

Right Side:

  • Single Arm Swing – 5 reps
  • Single Arm Clean – 5 reps
  • Single Arm Squat – 5 reps
  • Single Arm Overhead Press – 5 reps

Tactical Lunge – 5 reps to change sides

Left Side:

  • Single Arm Swing – 5 reps
  • Single Arm Clean – 5 reps
  • Single Arm Squat – 5 reps
  • Single Arm Overhead Press – 5 reps

Rest 2 minutes, and repeat 3 times.

Enjoy!

For more “Weekend Warrior Workouts” visit: https://pittsburghnorthfitness.com/category/fitness/workout-plan/

Weekend Warrior Workout – PNF Bodyweight Complex – 7/7/17

 

Weekend Warrior Workout…

It is not always easy to make it to the gym for a workout, but that doesn’t mean you can’t still get in a great workout at home.

Give this a try the next time you can’t make it to the gym.

PNF Bodyweight Complex

Burpees – 8 Reps

Squats – 8 Reps

Push Ups – 8 Reps

Alternating Reverse Lunge – 8 Reps Each

Push Ups – 8 Reps

Squat Jumps – 8 Reps

  • Rest 90-120 seconds and repeat for 5 rounds.

Enjoy!

For more “Weekend Warrior Workouts” visit: https://pittsburghnorthfitness.com/category/fitness/workout-plan/

The Courtney Crusher