Summer-time means swimsuits and swimsuits mean...salads! Lots and lots of salads to keep us feeling full and our tummy's looking trim. Being that we will be making quite a few of these bad boys as the warm weeks go by, we've been searching high and low for new and refreshing ways to jazz up our leafy greens.Read More
Today's Burn Bites recipe is a creative concoction from the kitchen of Burn 60 trainer Charlotte Mooney. With temperatures on the rise (and workouts likely becoming more intense), it is important to keep light, healthy snacking options on hand at all times. Stockpiling fresh fruits and veggies is essential - along with simple, satisfying pairings like hummus, nut butter and non-fat greek yogurt. However, while the combinations here are nearly endless, it's likely that after a few weeks of mindless munching on low calorie, low carb, farmers market goodness, you will still be left craving something with a little more pizazz.
It's perfectly normal to want to spice things up a bit and that's where this delicious, versatile pesto comes in handy. It can be used as a spread or dip, dressing or sauce and is sure to please the palate!
What You'll Need:
- Juice of 2 Lemons - 1 Bunch Basil - 1 Package Fresh Spinach - 8oz Pine Nuts - 1 Bunch Scallions - 6oz Green Olives (Pitted) - 2-6 Tablespoons Water (Added As Needed)
How To Make It Happen:
Begin by roughly chopping the spinach and scallions. Place half of all the ingredients in a food processor (or blender) and pulse until combined. Continue adding equal parts all ingredients and pulsating with water until the consistency of he mixture is suitable for your intended use - keeping in mind that dips and spreads will require less water than sauces and dressings.*
While Summer may be coming to a close, the heat does not seem to be letting up. This makes deciding whats for dinner especially difficult, as above average temperatures tend to suppress culinary creativity and diminish ones desire to spend any time in the kitchen. The solution? Fight fire with fire
Sriracha Lime Salmon* is full of flavor and takes only 20 minutes to prepare (this has been tested and proved). When paired with Burn's Spicy Garbanzo Bean Salad, you can create a delicious, fat burning meal that will satisfy your tastebuds and beat the heat in less than 30 minutes!
What You'll Need :
For the salmon-
- Juice and zest of 1/2 lime
- 1 tablespoon maple syrup
- 1 1/2 teaspoons tsp sriracha sauce
- 1/2 teaspoon coarse sea salt
- 1 1/4 lbs pounds salmon fillet, skin removed
- 2 tablespoons coarsely chopped cilantro
For the salad-
- 1 can reduced sodium garbanzo beans
- 1/2 container (6oz) baby heirloom tomatoes
- 1 cup red onion, finely chopped
- 4 persian cucumbers, chopped
- 1/2 red bell pepper, chopped
- 1/2 orange bell pepper, chopped
- 1/2 yellow bell pepper, chopped
- 1 tsp minced garlic
- 1tbs extra virgin olive oil
- 1/2 tbs white balsamic vinegar
- 3 tps sriracha
- 1/2 cup freshly chopped cilantro
- salt and pepper to taste
How to Make It Happen:
Heat oven to 425°. In a bowl, whisk together juice, zest, syrup, sriracha and salt. Place salmon in a baking dish lined with parchment paper; pour lime-maple mixture over top. Bake salmon until cooked through and flaky (approx. 15 minutes), then sprinkle with cilantro and serve.
While salmon is baking, rinse and drain garbanzo beans. Place beans in bowl and add remaining chopped vegetables. In a small, separate bowl, combine olive oil, garlic, sriracha, salt and pepper - mix vigorously then drizzle over salad.
Siracha Lime Salmon - 220 calories per serving (serves 4)
Spicy Garbanzo Bean Salad - 125 calories per serving (serves 6)
*The recipe for Siracha Lime Salmon has been adapted from It's All Good, a cookbook by Gwyneth Paltrow
1. Cut Calories During Happy Hour! Summer is a social time for everyone! Who doesn’t like cold refreshments with friends? Ways to cut calories when out to eat or socializing at a party: • Try a spritzer! By adding soda water to your white wine or beer, you can eliminate several unnecessary calories. • Add water! By alternating a glass of water in between your beer or wine, you will slow down on drinking that extra two or three high calorie drinks and stay hydrated instead. Not only will you eliminate a hangover from staying hydrated, you will feel ready for a great workout the next day! • Avoid the mixers! All those fancy cocktails that sound so delicious are like eating a candy bar! It’s about 250 calories of mostly sugar…so avoid them and stick to fresh ingredients for flavor such as fresh lime, lemon, mint, or berries.
2. Add variety by enjoying the outdoors and cross train with different modes of activity: In order to change your fitness, it’s important to challenge the body in different ways.
• If you tend to mix strength training and running for a workout plan (Burn 60), try a swim or bike on the alternative days. This will make a workout feel new and effective. • If you are a runner that goes on 8-10 mile runs for an average workout, try incorporating some bodyweight lunges, squats, push ups, and core exercises during your runs. This will be a light strength workout but will add variety and challenge to your routine. • Go hiking! Pick a trail with hills and that has a distance similar to or half that of an average cardio workout. Hiking challenges strength and cardiovascular endurance and you can do intervals of running and walking to add intensity. This is also a great way to spend time with friends or enjoy a date!
3. Participate in circuit training at least 2 days per week.
WHY: Circuit training gives more benefits than traditional cardio because it places a higher demand on the muscular, nervous, and metabolic systems while still emphasizing the cardiovascular benefits of traditional cardio. Circuit training will challenge your strength, coordination, reaction, heart rate, breathing rate, and overall physical demand which in essence is the goal in trying to stay lean and toned.
WHAT is Circuit Training: Performing a series of strength training exercises that challenge different muscle groups in a consistent and repetitive pattern. An example would be to perform 10 push ups followed by 15 squat jumps, 10 bench dips, 15 burpees, and 20 leg lifts. Then repeating this circuit again for about 3 sets. Burn 60 is a great form of circuit training!