Quinoa with a Latin Twist

Since I have been working from home, I have been trying to learn how to cook. This recipe is interesting and yummy.

Servings: 6 servings, 2/3 cup each
Prep: 30 mins
Total: 45 mins

Ingredients
1 cup  quinoa
2 teaspoons  canola oil
1   medium onion, chopped
1 4-ounce can  chopped green chiles (I left this out)
2 cloves  garlic, minced
1 14-ounce can  reduced-sodium chicken broth, or vegetable broth
1/4 cup  pepitas, toasted (see note below)
3/4 cup  coarsely chopped fresh cilantro
1/2 cup  chopped scallions
2 tablespoons  lime juice
1/4 teaspoon  salt (I left this out, since I used a side dish)

Directions
1. Toast quinoa in a large dry skillet over medium heat, stirring often, until it crackles and becomes aromatic, 3 to 5 minutes. Transfer to a fine sieve and rinse thoroughly.
2. Heat oil in a large saucepan over medium heat. Add onion and cook, stirring often, until softened, 2 to 3 minutes. Add chiles and garlic; cook, stirring, for 30 seconds. Add the quinoa and broth; bring to a simmer. Reduce heat to maintain a gentle simmer, cover and cook until the quinoa is tender and most of the liquid has been absorbed, 20 to 25 minutes.
3. Add pepitas, cilantro, scallions, lime juice and salt to the quinoa; mix gently and fluff with a fork.

Note: To toast nuts & seeds on the stovetop: Toast in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 3 to 5 minutes.

Nutrition Facts
Calories 181, Total Fat 6 g, Saturated Fat 1 g, Monounsaturated Fat 2 g, Cholesterol 1 mg, Sodium 196 mg, Carbohydrate 27 g, Fiber 3 g, Protein 7 g, Potassium 379 mg. Daily Values: Vitamin C 25%, Iron 20%. Exchanges: Starch 1.5,Fat 1.
Percent Daily Values are based on a 2,000 calorie diet

Taken from Fitnessmagazing.com

Relaxation Helps You Improve Your Health, Physically and Mentally

Relaxation Helps You Improve Your Health, Physically and Mentally from lanaholt on Vimeo.

http://facebook.com/coachlana  Learning Relaxation Techniques Improve Your Health, Physically and Mentally

Relaxation techniques help you reduce stress and live a happier healthier life.

Anyone can learn to relax, it just takes time and concentration. Learning relaxation techniques help you: slow your heart rate, lower your blood pressure, slow your breathing rate, increase blood flow to major muscles, reduce muscle tension, reduce chronic pain, improve concentration, reduce anger and frustration, boost confidence to handle problems, and help you sleep better.

There are several types of relaxation techniques. Here are just a few:

Meditation or concentration. In this technique you focus on something. It can be the flow of your breath in and out of your lungs, thinking about making the breathing slower and slower each time. Or you can repeat a calming word over and over again.  You would usually find a peaceful place where you can block out any distractions.

Progressive muscle relaxation. In this technique you learn what the difference is between tense and relaxed muscles. You can work your way up or down your body, tensing each body part for a few seconds the breathing relaxation into it. It works especially well when you work through parts of the body that hold the most tension like the neck, shoulders and back.

Visualization. In this technique, you imagine or visualize a calming image. It can be a place or an image that helps you concentrate and relax. The more of your five senses you can bring into the exercise the more real it becomes and the more relaxation you can feel. For example, if you visualize a beach, you should smell the salt air, feel the mist from the waves, hear the crashing waves, and see the beautiful water.

Relaxation techniques take practice so be patient with yourself if you find it hard to concentrate on your first try. Continued repetition will make it easier each time and it will become second nature. Try adding a few minutes of relaxation into your daily workout routine for better mental as well as physical health today.

Please LIKE my page at http://facebook.com/coachlana where I post more videos like this.

Long Awaited Preview to P90X2

Not your grandpa's workout... You need to watch the warning before the workout videos.. They are hilarious!



Power90 broke the mold. P90X pushed the envelope. P90X2 shatters the mold, crushes the envelope, and ignites a sports science revolution. Here's a breif glimpse into the future of fitness. If you choose to pick up the gauntlet you can get this through me and get 2 extra workouts. www.coachlana.com
 

Human functionality occurs in the shape of an "X" across the body from one arm down down through the core to the foot, and the same on the other side. This is the next evolution of that "X."



This ain't your granddaddy's workout. X2 Total Body combines resistance and instability to ensure your body uses the correct muscles in the given movement. 

By keeping our shoulders and arms strong and in balance, we can avoid breakdowns. And that - along with looking good in short-sleeved shirts - is the philosophy behind the creation of X2 Shoulders + Arms.

Clearing Out My Inventory

I have few workouts that I’m clearing out of my inventory. So, it’s a good time to try one of them. Since they are on clearance, I won’t charge shipping within the US, but note all sales are final, no returns, refunds or exchanges. Here are your choices should you want one:

1    P90X – Extreme bootcamp - (I have 1 set) Retail cost = $120, Clearance Total Cost = $100

2    Kathy Smith’s Project You – Type II Diabetes Workout Program – (I have 1 set) Retail cost = $100, Clearance Total Cost - $60

3    INSANITY – Extreme bootcamp – (I have 1 set) Retail cost = $120, Clearance Total Cost = $100

4    Turbo Jam – Kickboxing workout – (I have 2 sets) Retail cost = $60, Clearance Total Cost = $40

5    Hip Hop Abs – Dance workout – (I have 2 sets) Retail cost = $60, Clearance Total Cost = $40

6    Brazil Butt Lift – Sculpting/Cardio workout – (I have 1 set) Retail cost = $60, Clearance Total Cost = $40

7    Power 90 – Beginner/Moderate Bootcamp – (I have 2 sets) Retail cost = $60, Clearance Total Cost = $40

8    Yoga Booty Ballet – Mind/Body dance/sculpting workout – (I have 1 set) Retail cost = $40, Clearance Total Cost = $20

9    Slim in 6 – Classic cardio/sculpting workout – (I have 1 set) Retail cost = $60, Clearance Total Cost = $40

(Note: all bands and weights are not included in the programs. They are easily purchases at any sporting goods store.)

You need to contact me directly to order one. If you are paying by check, I need to receive prior to shipping. If you use paypal, I will ship as soon as I get the payment email. If you are local, we can meet to exchange product for payment. You can contact me at coachlana@beachbodycoach.com to arrange the method or answer any questions about the programs.

Program Overview Below:

Lose Weight & Get Healthy with This 10 Day Fitness Kick Start

Lose Weight & Get Healthy with This 10 Day Fitness Kick Start from lanaholt on Vimeo.

10 Day Fitness Kick Start

Does this sound familiar? Have you said any of the below?

I don’t want to wear a bathing suit.
I don’t want to go shopping, I can’t find anything that fits.
I feel fat.
I hate my body.
I don’t have anything to wear, nothing fits.
I’m just going to starve myself.

I didn’t pull these comments out of the air. I’ve either said them or thought them at sometime in my life. It’s not easy getting fit, especially when you are not used to it. It takes brute force to change a habit. But, I want to help you with that. Join me and kick start your way to a healthier, happier life.

You can do anything for 10 days. My 10 Day Fitness Kick Start is a way to prove to yourself that you can do it. What have you got to lose?

Join me and kick start your way to achieving your fitness goals. I'm here to help keep you on track. What we usually lack when we try to achieve our fitness goals is accountability. We, also, don't give our nutrition the weight it deserves. 80% of our success at losing weight is diet and nutrition. In addition we are going to get in the mental game and get in touch with what our motivations are and strive to become better people in the process.

PLEASE READ THE BELOW CAREFULLY so you know what is required and what you need to do to be involved... Questions? Email me at coachlana@beachbodycoach.com

Our START DATE is Saturday September 24th. So, I must receive your Shakeology payment no later than Friday August 5th in order to make sure you get your supply in time.

During this 10 Day Intensive, you will:

1. Join my free website and enjoy all the fitness tools. www.coachlana.com. Click JOIN then FREE membership.

2. Workout for a minimum of 30 minutes a day

3. Keep a detailed food journal, noting how you feel at each meal. I highly recommend using www.myfitnesspal.com for your journal.

4. Replace 1 meal a day with Shakeology. I will send you a 10 day supply, which is 10 packets. Total cost = $60** (Or you can order a 30 day supply from my website for $130 www.shakelana.com)

5. Read some of a self improvement book each day. Options: read 10 pages a day or listen to 15 minutes a day minimum.

6. Email me the following checklist each night before you go to bed:
a. Food journal for the day (unless you are using www.myfitnesspal.com)
b. Did you workout for 30 minutes?
c. Did you read/listen?
d. Challenges/Accomplishments

I will only take 5 people for this 10 Day Fitness Intensive. So, if you want to join in, you need to email me asap at coachlana@beachbodycoach.com I have to receive your email no later than midnight Pacific Time, Friday, September 16th. In the email please include the following:

1. What are your fitness goals?
2. What is your primary workout going to be for the 10 days***?
3. What book are you committing to*?
4. Verify that you have joined my site at www.coachlana.com
5. What flavor/flavors of Shakeology do you want me to send you**? I recommend a mix of half Chocolate and half Greenberry for variety. If you are ordering only 10 packets, you can send your payment of $60 through paypal to holt.lana@gmail.com If you are ordering the 30 day supply, you can order it from www.shakelana.com (If you need help with this, send me your phone number and a good time to call).

I look forward to helping you reach your fitness goals! Now get going!

NOTES:

* Book List. Choose one of these:
The Magic of Thinking Big -- David Schwartz
Slight Edge Secret of a Successful Life --
The Compound Effect --
Eat the Frog -- Brian Tracy

** If you are ordering the 10 day supply of Shakeology, I'm pulling these from my individual packets that I have at home, so that is why you need to pay me via paypal vs. my website. In addition, there will be no returns on the packets that I sell. I cannot get refunded for the individual packets from Beachbody. If you order the 30 day supply bag, that is through my website www.shakelana.com so it's from Beachbody. That means that if you really don't like it, you can return it directly to them. The bag is the better deal because you are getting 30 days for approximately $130 with tax (you get free shipping if you order it on Home Direct or autoship). That is $4.30 each vs. $6.00 each from me. (Please feel free to email me with any questions coachlana@beachbodycoach.com)

*** I have few workouts that I’m clearing out of my inventory. So, it’s a good time to try one of them. Since they are on clearance, I won’t charge shipping within the US, but note all sales are final, no returns, refunds or exchanges. You need to contact me directly to order one. If you are paying by check, I need to receive prior to shipping. If you use paypal, I will ship as soon as I get the payment email. If you are local, we can meet to exchange product for payment. Here are your choices should you want one:

1    P90X – Extreme bootcamp - (I have 2 sets) Retail cost = $120, Clearance Total Cost = $100

2    Kathy Smith’s Project You – Type II Diabetes Workout Program – (I have 1 set) Retail cost = $100, Clearance Total Cost - $60

3    INSANITY – Extreme bootcamp – (I have 1 set) Retail cost = $120, Clearance Total Cost = $100

4    Turbo Jam – Kickboxing workout – (I have 2 sets) Retail cost = $60, Clearance Total Cost = $40

5    Hip Hop Abs – Dance workout – (I have 2 sets) Retail cost = $60, Clearance Total Cost = $40

6    Brazil Butt Lift – Sculpting/Cardio workout – (I have 1 set) Retail cost = $60, Clearance Total Cost = $40

7    Power 90 – Beginner/Moderate Bootcamp – (I have 2 sets) Retail cost = $60, Clearance Total Cost = $40

8    Yoga Booty Ballet – Mind/Body dance/sculpting workout – (I have 1 set) Retail cost = $40, Clearance Total Cost = $20

9    Slim in 6 – Classic cardio/sculpting workout – (I have 1 set) Retail cost = $60, Clearance Total Cost = $40

(Note: all bands and weights are not included in the programs. They are easily purchases at any sporting goods store.)