FitGirlDC Circuit Workout #1

With DC closing from this "snow" today and getting my paper completed for class, I figured what better to do with my first few free hours of time then write a a new post.

So, with quitting my gym membership to save some money right now and lack of of time to do crazy long work outs, I have jumped on the circuit work out band wagon.  Circuit workouts are a great way to get a full body work out in less time and can basically be performed anywhere you have room to lay down in comfortably.

My circuit work out combines cardio and calisthenic like wight training. I think it's fun, but maybe because I am a freak. I also feel sore still the next day after I do it, so I know it works. I perform the circuit 2x and it takes around 35 minutes.

See the list of exercises below in the first FitGirlDC Circuit Workout:

Unfortunately I don't have video yet of this work out, but I am hoping to get one soon... stay tuned....

I will also be coming up with some other circuits because doing the same thing all the time can be boring, but this one is working for now, so until then, try this :)

In the meantime, feel free to email me any questions fitgirldcblog@gmail.com and I will do my best to answer them.  Good luck!

Spaghetti (sketti) Squash Marinara - DeLish Recipe

After shamelessly watching far too many episodes of Diners, Drive Ins, & Dives, Guy Fieri finally visits The Pit Stop in Merrick, NY and demonstrates something healthy that looked so delicious I had to immediately go look up the recipe online to try and make it myself.   They coined it "Tony's spaghetti squash primavera"which I have now turned into fitgirldc sketti squash marinara.

Pre-blog post warning - this is so yummie you may need to make it immediately after reading this post .... and the recipe makes a lot so you will have food for 2 people for at least 3+ meals.

Also - as this is the fitgirldc blog and not the pitstop - I have improvised a bit on this recipe and posted my version here.

Ingredients:

 

1 Spaghetti Squash
1 Zucchini
1 Red/ Green/ Yellow Pepper

chopped brocoli
1 White Onion
chopped Asparagus

chopped mushrooms

chopped carrots

ground turkey meat

other optional add ins: other squash, eggplant, cauliflower

Herbs: oregano, basil, & per usual salt + pepper to taste

1 Jar Marinara sauce

Fresh Mozzarella
3 Cloves Garlic
Extra Virgin Olive Oil

Parmesan cheese

 

Directions:

1.Split spaghetti squash and remove seeds (see pic example)

2. Add squash to large pot of boiling water for 10 minutes
3. Dice all other vegetables
4. In a large pan heat extra virgin olive oil and add onions and garlic. Sautee until soft.
5. Add all other vegetables and herbs to pan; add salt and pepper to taste.

6. Brown turkey meat

 

7. Remove spaghetti squash from pot and let cool.

8. Using a fork, scrape the inside of the squash into a large bowl. Keep the shell.
9. In the bowl with the squash, combine the sauteed vegetables and 3/4 of the sauce.

10. Add the squash-vegetable-sauce mix back into the shell - if you were able to keep intact and top with thick slices of fresh mozzarella and the remainder of the sauce --> Bake the filled squash shells on a baking sheet for 10 minutes at 350°  

ENJOY :)

For the record, I have made this both ways, when I have ruined the shell and was off eating soo much cheese I made it without broiling the mozzarella on top and it was still delishious and probably a little more nutritious.  The picture, with all the amazing melty cheeeezzzeee is also fantastic, but if you ruin the outer shell (or boat) can be hard to do.

Side Note: as this is gluten free - can also be made dairy free by just removing all the cheese or vegetarian by omitting the meat.  One of the best things about this recipe is how versatile it is and can be made to your specific taste liking.

Let me know if you make it what you think!!!!  or you as always, you can email me with any questions at fitgirldcblog@gmail.com :)

Fitness Fun - the Great Falls

So, with weather promising to be uncharacteristically nice for January, one of my friends and I decided to trek up the VA side of Great Falls for hike. The experience did not disappoint. We found ourselves giggling our way through our hike, impressed by the creepy fog rolling in over the water, and both resolved in our New Year's plans for the first time that we can remember.

One of my favorite things about hiking is that you are working out without even realizing that your body is "working".  The terrain is constantly changing, depending on the trail you take and it keeps your muscles guessing what they will have to do next to keep you up.  I was even surprisingly sore the next day from our journey,  I guess its been a little while since I have used some of those muscles.

A 150 lb person can burn up to 440 calories an hour hiking. However, the benefits last way beyond that because not only is this an aerobic activity, but you are also doing a lot for stability and building more muscle, so your metabolism will stay revved way beyond the work out as you recover.  And, most hikes last more than an hour so just multiple the amount of time you are out there by calories burned - you can use calorie counters for exercise like these: http://www.healthstatus.com/calculate/cbc.

Another great benefit of hiking in the mental clarity it provides.  You get to look at pretty landscapes, try and avoid misplaced rocks/ roots, and take a breath of fresh air - pardon the pun in that corny line.  But seriously, hiking is a great way to get lost in thought or the pretty picture of nature set out in front or behind you and leave feeling just relaxed.

I cannot wait for spring time and nicer weather to be able to take more advantage of some of the hiking that the DMV has to offer.

FitGirlDC's Healthy/ Delicious Mac & Cheese Recipe

So, I wasn't feeling great this weekend and realized that all I wanted to make me feel better was some comfort food.  I couldn't think of any comfort food better than mac and cheese, but with my new year’s resolution to eat healthier in general, I couldn't possibly think of a way to make this classic comfort dish any healthier.  So I hit the pinterest boards for some (p)inspiration and inspiration and recipe ideas are what I found.

I used the following three recipes to combine into one of my own:
http://www.skinnytaste.com/2011/09/skinny-baked-broccoli-macaroni-and.html
http://www.emilybites.com/2011/04/mac-cheese-muffins.html
http://simplynutricising.com/2012/11/29/week-7-crockpot-meal-a-healthier-spin-on-macncheese/

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As you will see in my recipe - which follows below I took some different components from each of the above recipes to make my own healthy version of mach and cheese. 

Although this mac and cheese was more of a mac and cheese + veggie casserole, it was super delicious and hit the spot. This would be a great meal anytime and freezes/ reheats really well.

The recipe is very healthy and makes approximately 6 servings or only around 350 calories a serving!!

Ingredients:

-          Healthy pasta (any kind really works well like barilla plus, or whole grain shells, I used Quinoa Shells)

-          2 cups skim milk

-          1 tbs butter

-          Approx. 1 cup chicken stock

-          Some spray butter

-          3 oz. shredded sharp cheddar

-          3 oz. shredded gruyere

-          Head of cauliflower

-          Chopped onion & garlic

-          Chopped red pepper

-          Frozen package of spinach

-          Chopped broccoli

-          ¼ cup of four

-          Dash of salt/ pepper/ paprika/ nutmeg

-          Some breadcrumbs

Directions:

Boil water for pasta and cook the pasta, strain and set aside

Steam cook the cauliflower ( I chop it as small as I can and put in a large microwave safe bowl, the cook for 2 ½ min intervals until the cauliflower is soft and fully steamed.  Put the cauliflower in a blender with ½ cup of the milk and about a tsp. of spray butter and some salt and pepper.  Blend until the mixture is smooth and almost liquefied.

Stir fry the onions and garlic in butter until almost cooked, add some chicken stock, when that reduces add peppers and broccoli and stir fry another minute adding the rest of the chicken stock.  Add the flour and milk to start creating the roux.  Add salt/ pepper/ paprika/ nutmeg to your taste.  Add the defrosted frozen spinach and mix.  Add in the cheese slowly and stirring continuously so that the mixture can melt the cheese evenly.

Finally, add in the pasta and stir again until all the pasta is covered and mixed into the sauce.

Transfer the mixture from the pan to a pre-sprayed cooking dish.  Put the bread crumbs – mixed with some parmesan cheese if you like on top (you will notice I tried to put some string cheeses on the top – I wouldn't recommend so I haven’t added to the recipe, it didn't melt as well as I had hoped into the top).  Cook in the oven at 350 for approximately 20 minutes and VOILA – healthy yummie veggie mac and cheese casserole.

Feel free to contact me with any questions or comments on the recipe at: fitgirldcblog@gmail.com