Tuesday, October 18, 2016

The Do-Anywhere 200 Rep Workout

Hey, hey! It’s Workout Wednesday and you know what that means: It’s time to get moving! No excuses! So, here’s a workout that you can do just about anywhere.

There’s no need for a kettlebell, medicine ball, or barbell for this one. The only thing you need is your body and, well, ok, a little bit of space to move around. You’ll use your bodyweight in four different full-body, high-intensity movements for a challenging, head-to-toe workout. I promise, it’s a good one! Ready to sweat? Here we go!


Here’s how to do this workout: Perform 10 reps of each exercise listed below, starting at the top with Tuck Jumps and finishing with Burpees. Repeat the circuit of exercises 5 times for a total of 200 reps. Your goal is to move from one exercise to the next at an intense pace without rest, but, of course, if you need a few seconds to catch your breath, be sure to listen to your body. Happy sweating!


5 rounds:

10 Tuck Jumps

10 Pike Push-Ups

10 V-Ups or Modified V-Ups

10 Burpees 

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Can Endurance Training Ever Really Be Primal?

The New World of Yogurt

You’ve probably noticed that the dairy section at your local grocery store is brimming with more choices than ever before, especially when it comes to the yogurt aisle. There have never been so many ways to enjoy this cultured dairy product, including drinks that allow you to sip them when you’re on the go and savory formulas showcasing in-season produce. Here’s a tour of the new and delicious world of yogurt.

Similar to dips, there’s a new craze surrounding cups of savory yogurts that can be eaten as a snack. Instead of fruit and sweeteners, these yogurts are adorned with an array of veggies, herbs and spices. Blue Hill Yogurt (pictured above) in New York has pioneered this savory sensation, offering flavors like Tomato, Beet, Butternut Squash and Parsnip.

More and more brands are offering bottles of less spoonable yogurt for on-the-go enjoyment. New York state-based Ronnybrook makes a drinkable yogurt without the use of stabilizers or emulsifiers and offers a variety of flavors, including Blackberry, Mango and Low-Fat Honey Vanilla.

Skyr is an incredibly thick and creamy cultured dairy product made in traditional Icelandic fashion. Like the more familiar Greek yogurt, Skyr is strained, yielding a lower water content, but it tastes less tangy than its counterpart from Greece. One of the most-popular brands on the scene is Siggi’s, which is high in protein and is made with less added sugar than many other sweetened yogurts.

Look past the fatty French onion and reach for a dip that actually has some nutrition to offer. Now you can find protein-packed Greek yogurt blended with fresh vegetables, herbs and spices. Chobani Mezé Dips have only 1 gram of fat per serving and come in four varieties: Chili Lime, Roasted Red Pepper, Smoked Onion and Parmesan, and Three-Pepper Salsa. Serve with fresh veggie sticks and whole-grain chips or crackers for a tasty and healthy snack or appetizer.

Cream on Top
Whole-milk yogurt isn’t a new phenomenon, but some brands are expanding their product lines to include more and more whole-milk offerings. Maple Hill Creamery includes a certified-organic whole-milk option with a silky “creamline” top layer, featuring flavors like Maple, Wild Blueberry and Lemon.

Photo courtesy of Irene Hamburger for Blue Hill Yogurt

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition.

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Clean Eating Tahini Dip Recipe

Clean Eating Tahini Dip Recipe

What seems like ages ago, I used to purchase a tahini sauce at Trader Joe’s that I was absolutely in love with. I never stopped to read the ingredient list though until one day, I finally did. It… Read more →

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Get Crunchy With Thrive Market

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I enjoy finding out about new sites, apps and services from blogs as much as I hope you do! Today I partnered with Thrive Market to tell you all about a new way to get all your favorite natural products for 25-50% less than what you’ll find in traditional retail stores — all delivered straight to your door! A little bonus:  KERF readers get a special free jar of Justin’s Almond Butter! Thrive Market is the largest seller of non-GMO products with over 4,000 items from brands that you already recognize and love! Prices are 25-50% off of retail, so if you buy a lot of these brands, it’s worth the membership cost to join.

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I ordered a bunch of natural snacks that sounded delicious, and had a picnic with a few friends one afternoon to share them around.

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Here are our thoughts:

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Inka Corn – Loved the super crunch on this. It reminded us of popcorn kernels that come out half popped.

Kale Crunch – These won best of show! The cheesy taste was spot on, and the kale was deliciously crispy.

World Peas – BBQ – I’ve had crunchy chickpeas before, but this was my first time having crunchy peas other than the wasabi ones. These were great! Loved the BBQ flavor too – slightly sweet-savory.

Brussel Bytes – These were close behind the kale chips, but since they did retain a little of that brussel taste they didn’t take the top spot.

Mary’s Mini Grahams – These are gluten-free, GMO free, and vegan and Mazen loves them!

Bean and Rice Chips – These are also gluten-free, vegan, and corn free so they’re a great option for those with food restrictions. I thought they were great! Just like a ‘regular’ chip but with 4 grams of fiber and protein. Mazen loves these too!

Falafel Chickpeas – Loved these! Crunchy, high in protein and fiber, and great spice.

Health Warrior Chia Bars – These are an old favorite I had to re-order. They are also a Virginia product! The coconut flavor is the best, and they are the perfect portion size for a little snack.

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Thrive Market keeps prices low with a membership fee much like your big box stores for $59 a year. This might seem high at first, but if you truly eat a lot of natural foods or prefer natural beauty, baby, pet and home products, then I’m sure you’d get your money back in just a few orders. It breaks down to about $5 a month, so if you’re a natural foods enthusiast, it’s worth joining. And good news – Thrive Market offers free shipping for all orders over $49!

Thrive Market allows you to search by your Values too, so if you’re eating a special diet you can easily narrow down the choices to only what you need:


And to give back, for every paid membership, Thrive Market donates a free membership to a low-income family, teacher, or military family.

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Check out all they have to offer here, and you’ll get that free jar of Justin’s Almond Butter through the link as promised!


This post was sponsored by Thrive Market

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Episode 339 – Ali Bouzari – Culinary Science