Saturday, February 17, 2018

Last Week’s Workouts (2/11)

Hi, guys! Happy weekend to you! I hope you’re fully enjoying it! 🙂

We’re off to Scottsdale tomorrow, but I wanted to check in real quick to share a recap of my workouts – just in case you’re looking for some ideas for the coming week. I find that if I plan some specific ones into my calendar, it always motivates me to get it done!

I loved hearing all of your awesome feedback on my overtraining blog post last week, so I thought it would be the perfect time to share some recaps of my weekly workouts. So many people think they need to spends hours and hours working out each week to be physically fit, but that’s not the case at all. If anything, too much exercise can hurt your progress and set you up for all sorts of injuries and issues. I just wanted to share my workouts to give you an idea how to be active (and efficient with your time!) without overdoing it either.

SUNDAY: OFF

MONDAY: CROSSFIT

The workout that I did is directly below. I finished in about 15 minutes.

The workout below is one you can do at home (or another gym) with dumbbells. I also made a video demo!

TUESDAY: OFF

WEDNESDAY: KFIT 

This workout was no joke. It took me well over 30 minutes (I think 33?), and I even scaled the kettlebell swings to a lighter weight after two rounds. My back was just not having it, so I figured better be safe than sorry!

THURSDAY: OFF

FRIDAY: CROSSFIT

This was a tough 18-minute workout. The single-arm overhead walking lunges were exhausting after the Burpees. Holy cow. I finished 5 rounds.

SATURDAY: CROSSFIT

Fun team workout this morning! I loved “playing” with the sandbags! My team did the workout as prescribed and finished in about 27 minutes.

Workout Gear I’m Loving Lately

Brooks Launch 5 // Funnel Fleece (back in stock!) // Hot Shot Sports Bra (some colors on sale)

More Workout Favorites

TONS of CrossFit-Inspired Workouts 

Travel Workouts 

At-Home/Nap Time Workouts

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Clams in Creamy Mustard Broth

PrimalIt’s easy to forget that a pot of steamed clams (or mussels) makes a perfect weeknight dinner. It’s one of the easiest seafood meals to cook, and also one of the healthiest. Shellfish cook in 5 minutes flat once they’re in a pot of simmering liquid. That’s a quick meal, even on the busiest of weeknights. Shellfish even tell you when they’re done, by opening their shells and revealing plump meat inside. That morsel of meat is a uniquely dense source of nutrition.

Clams and mussels are one of the better sources of manganese, which is a common nutrient deficiency. Manganese (different from magnesium) regulates dozens of enzymatic reactions in the body and figures prominently in the production of a vital endogenous antioxidant. Shellfish are also rich in minerals like zinc, selenium and iodine along with A and B-vitamins (especially B12).

Cooking mussels and clams can be as simple as sautéing garlic in butter, adding a cup of liquid, and then simmering the shellfish (covered) for 3 to 5 minutes. Changing the flavor is as simple as changing the liquid. White wine and beer are often used to steam clams and mussels, as are coconut milk, cream and broth.

In this recipe, whole cream and Dijon mustard swirl together into a broth that’s especially flavorful. The pungent flavor of the mustard is mellowed by whole cream, but the mustard still gives this creamy broth a distinctive flavor. It’s equally good with mussels and clams, so choose whichever is your favorite.

Servings: 2

Time in the Kitchen: 30 minutes

Ingredients

Primal

  • 2 pounds clams (any size or variety) (900g)
  • 1 tablespoon unsalted tablespoon butter (15 ml)
  • 2 tablespoons finely chopped shallot (30 ml)
  • 2 cloves garlic, finely chopped
  • ¼ cup dry white wine (60 ml)
  • ½ cup heavy cream (120 ml)
  • 2 tablespoons Dijon mustard (30 ml)
  • 1 tablespoon finely chopped fresh dill (or parsley) (15 ml)

Instructions

Primal

Soak the clams in a large bowl of cold water while prepping the rest of the ingredients. Rinse the clams briefly after draining the water.

Melt butter over medium heat in a large saucepan with a lid. Add shallot and garlic. Cook for 2 to 3 minutes, until shallots begin to soften but aren’t brown.

Add wine. When it begins to simmer, add half of the cream. Add clams and cover the saucepan with a lid. Simmer gently 3 to 5 minutes, until the clamshells have opened. Discard any shells that don’t open.

Use a slotted spoon to remove the clams. Bring the broth to a simmer. Whisk in the remaining cream and the mustard. Add dill.

Place the clams in a bowl and pour the broth on top.

Primal

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