My favorite meal from June: White Bean Dip with Toasted Pitas & Veggies, Grilled Pizza, a Salad, & Grilled Fruit. You can mix it up a bit with a fruit salad, grilled veggie sandwiches (also a favorite meal this month) & Corn on the Cob.
White Bean Dip
1 can (15 oz.) organic canellini beans or Great Northern beans, drained & rinsed
1 Tbsp. roasted garlic
1 Tbsp. white balsamic vinegar
2 tsp. Vegetable broth
1 Tbsp. fresh thyme leaves, chopped
Salt and pepper to taste
Roast Garlic: preheat your oven to 375 degrees. Cut the top off of a whole head of garlic to expose the cloves. Place the head of garlic, cut side up, in an overproof dish or pan. Drizzle with 2 tsp. vegetable broth over head, cover pan with aluminum foil & bake for 45 minutes, or until the garlic is soft when pierced with a knife. Squeeze from the root end of the garlic to pop out the cloves.
Combine the beans, garlic & vinegar in a food processor & pulse until smooth. Season with the thyme, salt & pepper.
Physical Challenge for July
***Go Cardio & Weights ***
Since it’s summer time, most exercise is done outside, maybe taking a nice walk after dinner in the cooler evening time, a bike ride with your family, maybe playing on the beach & having a good swim. You want to make sure you are getting some weight work in as well. If you don’t have weights, use your own body weight. Do some push ups, squats, lunges, tricep dips, etc. to work in all of your muscle groups every week. Make sure you are not working the same body part 2 days in a row.
Monday: Upper Body & Core
Tuesday: Lower Body & Cardio
Thursday: Core & Yoga/Stretching
Friday: Total Body
Saturday & Sunday: REST!
It doesn’t take 1 ½ hours at the gym to really work your muscles well, just focus on what you are doing & do each rep with all you have.
How is everyone dealing with the heat of summer? It hasn’t been too bad here in Prescott, mainly really hot in the car on the way home from work, but otherwise, not too bad. Sorry I have been a little MIA this week, I am working way too much & K’s sister just had her first baby, it is a boy. How are you all doing with your eating? I have found I am eating a lot more raw veggies during summer, just because I don’t want to cook anything. Although, I did remember some great grilled recipes that I will share with you this month. Grilled pizzas (yes, you cook them right on the grill), grilled veggies, white bean dip (courtesy of a friend, thank Jennifer!!!), & grilled fruit. Ya ready for July!?!
Nutritional Challenge for July: We are still eating our 1 pound of raw vegetables daily as well as our 1 pound of cooked veggies & 1 cup of beans/legumes. Here is the next step:
July: *** At least 4 fresh fruits per day ***
I thought I was doing horrible with this challenged, but then I looked at what I had been eating this week. I have had pb & j (I know, how exciting) 4 days this week for lunch, well peanuts are a legume, not the best choice for big quantities because of the high fat content, but still good for you. I also have soy milk everyday in my cereal or smoothie, yet another bean/legume. I made sure to make 2 bean dishes this week too. On Monday though, I got about 1 1/2 lbs of raw veggies an zero, none, nada, cooked veggies, about 1/2 cup of soymilk on my cereal, but overall, just a raw veggie day. I hope you are having some good luck getting everything in. I am having the most trouble with my cooked vegetables. I try to get corn on the cob and some artichokes every week to help out, but I still usually only get 1/4 to a 1/2 a pound of my cooked veggies in each day.