Memorial Day Weekend Coming Soon

Need to get out of town on the quick and only want the essentials for your beach getaway? Here are a few things that you will want with you on every beach vacation:

• swimwear
• sun block
• sunglasses
• sandals
• towels
• book or magazine
• water
• snacks
• beach blanket
• large-brimmed hat

Enjoy!

Quinoa Breakfast Bowl

You've probably heard of quinoa - it is hailed by some as the new super food. It's high in protein (12%-18%) and contains a balanced set of essential amino acids - this means it's a surprisingly complete protein. It's also high in fiber and iron. And, as if the edible seeds didn't have enough going for them, NASA is thinking about growing it in space.

Quinoa is quite possibly the perfect thing to have for breakfast to start your day off on the right foot.Servings: 1

Here's what you need:

• 1/2 cup quinoa, cooked in water according to instructions on package
• 1 Tablespoon golden raisins
• 1 Tablespoon date pieces, chopped
• 1 Tablespoon pecan pieces, chopped
• Dash of cinnamon
• Dash of nutmeg
• Drizzle of pure maple syrup

1. Top cooked quinoa with raisins, date pieces, pecan pieces, cinnamon, nutmeg and a drizzle of maple syrup.
Nutritional Analysis: One serving equals: 344 calories, 5g fat, 59g carbohydrate, 6g fiber, and 12g protein.

Homemade Baked Beans

Do you have a favorite healthy recipe to share?  We're collecting recipes, to cook up a Healthy Recipe eBook just for you!   You will receive the credit whether it's your own, Rachel Ray's, Bobby Flay's or Paula Dean's.  Send it to w8trainher@gmail.com. 

Baked beans are filled with healthy protein and fiber. This homemade recipe is quick and easy to make and tastes great. Serve it hot from the oven, or enjoy it chilled – either way it's a crowd pleaser. 
Servings: 12 

Here's what you need...

• 1 teaspoon olive oil
• 3 cloves garlic, minced
• 2 yellow onions, chopped
• 1 (6oz) can tomato paste
• 1/4 cup tamari (low sodium soy sauce)
• 4 Tablespoons pure maple syrup
• 1 Tablespoon mustard
• 3 (15oz) cans pinto or white beans, drained and rinsed

1. Preheat oven to 350 degrees. Spray a large baking pan with non-stick spray and set aside.
2. In a large skillet, heat the olive oil and sauté the garlic and onions until tender.
3. In a large bowl, mix the tomato paste, tamari, maple syrup and mustard until a thick sauce forms. Add the beans and onions and mix until fully incorporated.
4. Spread the beans into prepared pan, cover tightly with foil and bake for 30 minutes.

Nutritional Analysis: One serving equals: 134 calories, .5g fat, 25g carbohydrate, 5g fiber, and 8g protein.

Done 4 U: Vacation Workout

Vacation Tip 

If your hotel doesn't have a gym, or if you'd simply prefer the privacy of your room, do this hotel room workout:

1. Body Weight Squats: Stand with your feet shoulder width apart. Lower down into a squat position. Make sure that your knees do not go past 90 degrees. Exhale as you straighten your legs and return to the starting position. Complete 12-15 repetitions.
2. Cardio: Do Jumping Jacks, High knees, or jog in place for 30 seconds.
3. Body Weight Lunges: Stand with your feet shoulder width apart. Exhale as you lunge forward with your right leg. Make sure that your knee does not go past 90 degrees. Inhale as you return to the starting position and repeat on the other side. Complete 12-15 repetitions.
4. Cardio: Do Jumping Jacks, High knees, or jog in place for 30 seconds.
5. Push Ups: Get into the push up position (depending on your fitness level choose to go off your knees, push off of the wall, or assume the traditional position). Inhale as you lower your chest down. Exhale as you return to the starting position. Complete 12-15 repetitions.
6. Cardio: Do Jumping Jacks, High knees, or jog in place for 30 seconds.
7. V-Ups: Sit on the edge of a chair or bed and lean back. Exhale as you drive your knees in toward your chest, squeezing your abdominal muscles. Inhale as you lower your knees back down with control. Complete 15-20 repetitions.
8. Cardio: Do Jumping Jacks, High knees, or jog in place for 30 seconds.