The Open 2023 is approaching and it's time for athletes to get ready for the big event!
In this post, top Team FITAID Athletes share their tips for success in the Open.
Athletes such as Kelsey Kiel, Nienke van Overveld, Lazar Djukic, Linda Keesman, Emma Lawson, and Sydney Wells all share their advice on how to prepare and perform your best.
Some of the tips include:
Running your own race and focusing on your strengths as an athlete
Having the right person judge you and choosing a time that suits you best
Read on to see tips for each of the athletes on #TeamFITAID
Athlete Tips for the Open 2023
Athlete: Kelsey Kiel
Run your own race - don’t try to keep up with your neighbor. You know your strengths as an athlete. Don’t get caught up in how the person next to you is doing. Have your plan, stick to it, and try not to get caught up in what others are doing!!
Give it your all! Don’t go in thinking you’ll repeat it. Just give it your best go and leave it all out there.
I recommend active recovery the day before - don’t fully rest - move a bit and get your body primed for the next day. I tend to not feel AS good coming right off a total rest day!
Have your equipment ready to go. Check your jump rope. Check all the little things - chalk, grips, have your stuff nearby where you’re doing it.
Have the right person judging you!! If you need a cheerleader judge or a judge who is loudly counting reps - make sure you have that 😉
MOST IMPORTANTLY - Have fun! - celebration of where you are on your fitness journey!!!!
3x CrossFit Games Team Athlete: Nienke van Overveld
Don't compare yourself to others, but make a plan based on what YOU can do. You know the best on what your body is capable of.
Perform the CF Open at a time that suits you best and with people that support you.
Don't stress! You have done many workouts in the past years, these three workouts don't define you as a person. Be proud of signing up.
Enjoy the CF Open atmosphere. It's only once a year you get to enjoy doing a workout together with the community around the world. Embrace the nerves and celebrate being together.
Give all you have for these 3 weeks, and whatever outcome that is, you should be proud of your effort regardless of a ranking on the leaderboard.
2x top 10 finisher at The CrossFit Games: Lazar Djukic
Make Sure to warm up properly! Good warm up is the predisposition for a good workout! Start by sweating a little, then go for a specific mobility routine and finish with a specific workout warm up and practicing the movements and transitions if needed.
Make a strategy. Before the workout starts, think about a realistic goal and plan your workout accordingly. For example if the workout is an AMRAP, think about how long one round would take and try to finish every round in that time.
Do it early and go for it in the first attempt! We have 4 days to complete the Open workout, I like to complete it Friday morning and not think about it until the next workout. Usually I am tempted to repeat it since you can always do better if you know your score haha, but that’s why I make sure to give my best in the attempt number one, not think about it anymore and get ready to crush the next one!
Compete only with yourself and do not think about the leaderboard! Think this one is pretty clear! We can get sucked in comparing ourselves with others, but the main point of the Open is to see how much you improved from your past performance!
Drink some FITAID and have fun!
CrossFit Athlete: Linda Keesman
I would suggest taking it easy on the day(s) before the Open workout. You wanna be fresh for the workout and make sure you have enough energy to smash it. You’re not getting fitter in the last days, now is the time to prioritize recovery.
Triple check your equipment a few days before doing the workout; grips, chalk, tape, jumping rope, etc. If you’re a control freak like me, ask a friend if you can have his/her equipment nearby as a plan B.
Watch the Open announcement for specific tips and tricks and maybe check out some YouTube videos, and then discuss your own strategy with the help of a friend or a coach.
Give all you got! Don’t think about redoing it. Don’t hold yourself back, you might surprise yourself.
It’s easy to get caught up in comparing yourself with others and refresh the leaderboard all weekend long. Remember that you’re doing it for yourself. No matter if you improve your ranking from last year or achieve the goals you’ve set for yourself; you should be proud of yourself for showing up and committing to giving your all three weeks in a row.
2022 Rookie of the Year: Emma Lawson
Eat a good meal about an hour before you go to the gym (high carbs and some protein) so you can feel ready to attack the workout with enough energy.
Get a good warmup in! Get the heart rate up prior to the workout, good mobility, and other workout specific warm ups.
Find a strategy and stick to it! Don’t go out too hot….you might regret it early on!!
Recover! After the workout spend time mobilizing and foam rolling so you are ready to go for the next week!
Sydney Wells:
Don’t get too caught up in the leaderboard
Focus on your own performance and compete against yourself -> make sure you’re getting better and better each year!
Take advantage of this time to test yourself, it only comes around once year!
Push yourself!
And certainly - pack your gym bag or pick up a FITAID at your gym! FITAID drinks are a great choice for active recovery days and post-workout routines. They contain no artificial sweeteners, with no sucralose or aspartame or Ace-K, and have clean caffeine from green tea extract.
Overall, the message is clear - give it your all, have fun, and be proud of your effort regardless of the outcome.
With these tips from experienced athletes, you'll be well on your way to success in the Open 2023.
Originally Posted on https://healthyrecipesblogs.com/paleo-banana-bread/
What's for dinner? How about this...
Keto Banana Bread Recipe?
Ok, well it is not exactly a "meal" - unless you eat the entire loaf. And don't worry, we won't judge you if you do!
INGREDIENTS
Cooking spray for the pan(such as avocado oil spray)
Preheat your oven to 350°F. Line a small loaf pan (8.5 X 4.5 inches) with parchment paper strips, leaving an overhang on each side of the pan. Lightly spray the lined pan with oil.
In a medium bowl, whisk together the eggs, mashed bananas, vanilla, and sweetener.
Gradually whisk in the almond flour, cinnamon, kosher salt, and finally the baking soda. Whisk until smooth.
Using a rubber spatula, transfer the batter to the prepared pan. Gently tap the pan on the countertop to evenly distribute the batter.
Bake the banana bread until browned and set, and a toothpick inserted in its center comes out dry, 40-50 minutes.
Using the excess parchment paper as handles, carefully remove the banana bread from the pan and transfer it to a wire rack. Carefully remove the parchment, to allow air to circulate.
Cool the bread completely on the cooling rack for about 2 hours. Slice it into 12 slices and serve.
LEFTOVERS
Once the bread is completely cool, slice it. Then place the slices in an airtight container, separating layers with wax paper. You can keep them this way in the fridge for up to 4 days.
You can also freeze the slices in freezer bags. Again, if layering, separate the layers with wax paper.
And don't forget your ice-cold FITAID to wash it down!
Originally posted by: https://www.joyfulhealthyeats.com/easy-one-pot-quinoa-stuffed-pepper-recipe/
What's for dinner? How about...
Quinoa Stuffed Peppers
Ingredients
1 tablespoon avocado oil
1 cup diced yellow onion
3 garlic cloves, minced
1 lb. lean ground beef
1 red pepper, diced
1 green pepper, diced
1 tablespoon tomato paste
14 oz. diced fire roasted tomatoes
1 cup dry quinoa
1 cup beef broth
1 cup water
1 1/2 teaspoons dry basil
1 teaspoon dry oregano
1/2 teaspoon fennel seeds
1/4 teaspoon salt
1/8 teaspoon pepper
1 cup shredded Monterey Jack cheese
Instructions
High a large skillet to medium high heat.
Add avocado oil to the pan along with onions. Saute until translucent, about 2-3 minutes then add garlic and saute for 30 seconds.
Next, add ground beef to the pan, breaking up with wooden spoon. Cook until no longer pink, approximately 3-4 minutes.
Then add in green pepper, red pepper, tomato paste, quinoa, fire roasted tomato, beef broth, water, dry basil, dry oregano, fennel seeds, salt and pepper. Stir everything together.
Cover and bring to boil. Reduce heat to simmer for 15 minutes.
Once quinoa is cooked through top with 1 cup of shredded cheese and cover. Cook an additional 2 minutes until cheese is melted. Garnish with chopped fresh parsley.
Originally posted at https://insanelygoodrecipes.com/air-fryer-salmon-patties/
What's for dinner? How about...
Salmon Patties!
These air fryer salmon patties are a healthy alternative to regular beef burgers!
Some call them salmon patties, to others, they’re croquettes. No matter what you call them, give this recipe a shot and let us know how it goes.
Air Fryer Salmon Patties
Salmon patties are golden and crispy on the outside, soft and flaky on the inside, and delicious in every bite.
They’re nutritious, to boot! Salmon is rich in Omega-3 fatty acids and antioxidants. Read more about why FITAID has Omega-3s HERE Frying it in oil adds so many calories, though. The solution? Use the air fryer. You’ll still get that crunchy outer crust, but without all that oil. It’s a win-win!
INGREDIENTS
Aioli Dipping Sauce
1/2cupmayonnaise
1teaspoongarlic, finely minced
1/2teaspoonfresh lemon juice
2 pinches of Cajun seasoning
Salmon Patties
12ouncessalmon, minced
1tablespoonfresh chives, chopped
1teaspoondried parsley
1teaspoongarlic, finely minced
1/2teaspoonsalt
1tablespoonall-purpose flour, more if needed
1 lemon
Cooking spray
Right to the recipe:
This recipe calls for fresh minced salmon, but you can also use canned or previously cooked salmon instead.
Use two forks to break the salmon into flakes.
Mix in a tablespoon of flour to bind the ingredients. Add more if needed.
Divide the mixture into four and shape them into patties.
Preheat your air fryer to 350 degrees Fahrenheit. Slice the lemon into four wedges, and place them at the bottom of the air fryer basket.
Place the patties on top of the lemon wedges. Aside from the flavor, this will prevent them from sticking to the bottom of the basket.
Spray the tops with oil – this gives the patties extra crunch. Stick to olive, avocado, or canola oil spray because they have a high smoke point.
Pro-tip: do not use an aerosol oil spray, as it contains harmful chemicals that will damage your air fryer over time.
Attach the basket into the air fryer and reduce the heat to 275 degrees Fahrenheit.
Cook the patties for 10 to 15 minutes. Flip them over halfway through to ensure even cooking.
Spray the tops with oil. This will ensure that both sides are nice and crispy.
To test for doneness, insert a meat thermometer into the center of a patty.
It should read at least 145 degrees Fahrenheit. They should be golden brown and crisp at this point.
Is it getting hot in here?
Stretching before exercise | The Science of Warming Up
What is the science behind warming up before you exercise?
Warming up before exercise is important as it prepares your body for physical activity and can help reduce the risk of injury. The science behind warming up is rooted in physiology and biomechanics.
When you warm up, your body experiences a series of physiological changes that help prepare it for exercise. These changes include increased blood flow to the muscles, increased heart rate, and increased body temperature. These changes help to increase the delivery of oxygen and nutrients to the muscles, which can help to improve muscle function and performance.
STAY STRETCHY
Warming up also helps to increase muscle elasticity, which can reduce the risk of injury. This is because warm muscles are more pliable and less likely to tear or strain during exercise. Warming up also helps to reduce muscle stiffness, which can improve flexibility and range of motion.
GOOD FOR YOUR BRAIN
Additionally, warming up can help to improve mental readiness and focus. This is because the act of warming up can help to increase the release of endorphins, which can improve mood and reduce feelings of anxiety and stress.
Warming up before exercise is important as it prepares your body for physical activity and can help reduce the risk of injury. A proper warm-up should last 5 to 10 minutes and should include both dynamic and static stretching exercises.
Here is a comprehensive list of the best ways to warm up for exercise:
Dynamic Stretching:
High knees
Butt kicks
Skipping
Leg swings
Arm circles
Aerobic Exercise:
Jumping jacks
Jogging
Jump rope
Burpees
Sport-Specific Movements:
If you are going to play basketball, shooting some hoops and dribbling can be a great warm-up.
If you are going to play soccer, practicing passing and dribbling can be a good warm-up.
Static Stretching:
Hamstring stretch
Quad stretch
Calf stretch
Groin stretch
It is important to warm up properly before exercise as it helps to increase blood flow to the muscles, increase heart rate, and increase body temperature. This can help to reduce muscle stiffness and improve overall performance during exercise.
It is also important to listen to your body and modify your warm-up routine as needed. If you have any specific physical limitations or injuries, be sure to consult with a healthcare professional to determine the best warm-up routine for you.
Here are some scientific references that support the benefits of warming up before exercise:
Lees, A., & Hopkins, W. G. (2010). The importance of warm-up for athletic performance. Sports Medicine, 40(12), 953-964.
Gleim, G. W., & McHugh, M. P. (1997). Flexibility and its influence on sports injury and performance. Sports Medicine, 24(5), 289-299.
Green, J. S., & Pargman, D. (2001). The influence of stretching on performance. Journal of Strength and Conditioning Research, 15(4), 402-409.
Jakobsen, M. D., Olesen, J. L., & Saltin, B. (2009). Warm-up, physical performance and muscle metabolic responses. Journal of Applied Physiology, 106(3), 876-884.
These references provide evidence for the benefits of warming up before exercise, including improved performance, reduced risk of injury, and increased flexibility and range of motion. By incorporating a proper warm-up routine into your exercise routine, you can help to improve your overall performance and reduce the risk of injury.
FITAID drinks are a great choice for active recovery days and post-workout routines. They contain no artificial sweeteners, with no sucralose or aspartame or Ace-K, and have clean caffeine from green tea extract.
Meditation and Post-Workout Recovery:
The Science and Benefits of meditation for sports & post-workout recovery
Meditation has been practiced for thousands of years, originating in ancient India and then spreading to China, Japan, and other countries. In recent years, it has gained popularity as a tool for managing stress, improving mental health, and optimizing physical performance. In this article, we'll explore the science behind meditation and how it can be used in post-workout recovery. We'll answer common questions like: What is the science behind meditation? Where did meditation originate? Does meditation really work? What is guided meditation? Is meditation the same thing as praying? And finally, we'll recommend some meditation apps and highlight famous athletes who use meditation.
What is the science behind meditation?
Meditation has been shown to have a number of positive effects on the body and brain. For example, studies have found that mindfulness meditation, a type of meditation that involves focusing on the present moment, can help reduce anxiety, depression, and stress. Additionally, meditation has been shown to improve attention, memory, and cognitive flexibility. It can also increase gray matter volume in the brain, which is associated with better mental health and cognitive functioning.
Meditation can also have a profound impact on physical health. Research has shown that it can lower blood pressure, reduce inflammation, and improve immune function. These benefits are believed to result from the changes that meditation brings to the autonomic nervous system, which controls unconscious processes like heart rate and digestion.
Where did meditation originate?
Meditation originated in ancient India over 2,500 years ago as part of the Hindu and Buddhist religious traditions. In these cultures, meditation was used as a way to connect with the divine and gain inner peace. Over time, meditation has evolved into a secular practice that is used by people of all backgrounds and beliefs to improve their physical and mental well-being.
Does meditation really work?
Yes, meditation really works. There is a growing body of scientific evidence that supports the benefits of meditation for physical and mental health. Many studies have found that meditation can improve mood, reduce stress, and increase cognitive function. Additionally, meditation has been shown to have a positive impact on physical health, including lowering blood pressure, and boosting the immune system.
What is guided meditation?
Guided meditation is a type of meditation in which a trained teacher leads you through the process. Guided meditations can take many forms, including visualizations, body scans, and mindfulness exercises. They are often used to help people who are new to meditation get started and to provide a structured experience.
Is meditation the same thing as praying?
No, meditation and praying are not the same thing. While both meditation and prayer can be used to quiet the mind and connect with a higher power, they are distinct practices. Prayer is typically an act of worship or petition, whereas meditation is a mental exercise that focuses on the present moment.
What is a mantra and how is it used in meditation?
A mantra is a word or phrase that is repeated in meditation to help focus the mind. Mantras can be in any language, but are often in Sanskrit or other ancient languages. The repetition of a mantra helps to quiet the mind, reduce distractions, and bring the meditator into a state of deeper concentration and awareness.
In meditation, the mantra is repeated either out loud or silently to oneself. The act of repeating the mantra helps to focus the mind and bring the meditator into a state of relaxation and calmness. The use of a mantra can also help to bring about a sense of mental clarity and inner peace.
There are many different types of mantras that can be used in meditation, each with a different purpose or effect. Some mantras are designed to promote feelings of love and compassion, while others are used to help release negative thoughts and emotions. Some mantras are simply used as a tool to help focus the mind and bring the meditator into a state of deep concentration.
It is important to find a mantra that resonates with you personally and to use it consistently in your meditation practice. Over time, the repetition of the mantra can help to quiet the mind and bring the meditator into a state of deeper awareness and insight.
Meditation Apps
There are many meditation apps available for download that can help you start or continue a meditation practice. Some popular options include:
Here is a list of some athletes who have spoken publicly about their use of meditation and its benefits for their athletic performance:
LeBron James, NBA player
Kobe Bryant, retired NBA player
Russell Wilson, NFL quarterback
Novak Djokovic, tennis player
Kevin Love, NBA player
Michael Phelps, Olympic swimmer
Abby Wambach, retired professional soccer player
Andy Puddicombe, former professional rugby player and mindfulness teacher
Ryan Giggs, retired professional soccer player
Victor Cruz, retired NFL player
These athletes have spoken about the ways in which meditation has helped them improve their focus, concentration, and mental clarity, both on and off the field. By using meditation to calm their minds and reduce stress and anxiety, these athletes are better able to perform at their best during competitions and training.
FITAID drinks are a great choice for active recovery days and post-workout routines. They contain no artificial sweeteners, with no sucralose or aspartame or Ace-K, and have clean caffeine from green tea extract.
Here are some scientific references to support the claims made in the article:
The benefits of mindfulness meditation on mental health:
A review of the literature found that mindfulness meditation can reduce symptoms of anxiety and depression (Goyal, Singh, Sibinga, Gould, Rowland-Seymour, Sharma, Berger, Sleicher, Maron, Shihpaisen, et al. 2014)
A meta-analysis of 47 studies found that mindfulness meditation can significantly reduce anxiety and depression symptoms (Hu and Gotink, 2015)
A systematic review of mindfulness-based interventions for stress reduction found that these interventions can significantly reduce symptoms of stress and anxiety (Smith, Richardson, Hoffman, Pilkington, and Sellman, 2014)
The benefits of mindfulness Meditation for Post-workout recovery & physical health:
A systematic review of studies on mindfulness meditation and cardiovascular risk found that mindfulness meditation can reduce blood pressure and improve heart rate variability (Ma and Teasdale, 2004)
A randomized controlled trial found that mindfulness meditation can reduce inflammation and improve immune function (Black, Ostafin, Biegel, Karg, Fraser, and Seng, 2017)
The benefits of mindfulness meditation on cognitive function:
A systematic review of studies on mindfulness meditation and cognitive function found that mindfulness meditation can improve attention, working memory, and executive function (van den Berg, Beckerman, Bohlmeijer, and Meijsteren, 2015)
A meta-analysis of studies on mindfulness meditation and brain structure found that mindfulness meditation can increase gray matter volume in the brain (Hölzel, Carmody, Evans, Farris, Roemer, and Goldberg, 2011)
The benefits of meditation on athletic performance and Meditation for Post-workout recovery:
A review of the literature found that meditation can improve athletic performance by reducing stress and anxiety, increasing focus and attention, and enhancing physical recovery (Holt and Beal, 2011)
These are just a few examples of the many studies that support the benefits of mindfulness meditation for physical and mental health. Please note that this is not a comprehensive list and more research is needed to fully understand the effects of meditation on the body and mind.
Originally posted on https://kathrynskitchenblog.com/the-best-cauliflower-mac-and-cheese/
What's for dinner tonight? How about...
The absolute best Cauliflower Mac & Cheese - EVER
This low carb side dish is on repeat at our house- we just can’t get enough. I love how cauliflower is a versatile vegetable and can be used in numerous recipes. Cauliflower recipes have been trending for years since they’re low carb, nutritious, and basically serve as a blank slate for flavor.
What you need:
Cauliflower – One large head of cauliflower or two small heads. Fresh cauliflower is much better than frozen cauliflower rice for this keto cauliflower mac.
Olive oil – You could really use any neutral oil that you have on hand.
Salt + black pepper – One of the best parts of this recipe is the simplicity! It only requires minimal kitchen staple seasonings.
Garlic powder – Or not. If you’re a huge fan of garlic, you could certainly replace this with fresh minced garlic for a stronger flavor.
Onion powder – Onion powder can also be increased or decreased based on personal preference.
Heavy whipping cream – Helps add to the creaminess of your low carb cauliflower mac. You could also use milk if you prefer, it may change the consitency a bit. Sometimes I’ll use both and divide them in the recipe.
Cream cheese – If you’re trying to keep this cheesy cauliflower recipe on the healthier side, I would use a low fat cream cheese.
Cheese – Try a combination of Cheddar, Monterey Jack and Gruyere cheese, but feel free to choose whichever cheeses you prefer. It is also a great way to clean out the odds and ends in the fridge.
CAULIFLOWER
Cutting the cauliflower into smaller uniform pieces will ensure they all cook at the same rate. I also love a few crispy pieces so I cut some into even smaller pieces. You can cut your cauliflower into bigger pieces if you prefer but you will have to roast them for a little longer or settle for a snap in the middle.
Simply place the cauliflower pieces in an even layer on a baking dish lined with parchment paper or foil. Drizzle with olive oil, salt and pepper and roast cauliflower for 15-20 minutes.
Optional:If you are a lover of that char, like me, you can opt to switch it over to broil for a quick blitz of heat. Make sure to keep a watchful eye to prevent burning- especially if you used parchment paper.
CHEESE SAUCE
After you’ve achieved tender cauliflower, it’s time to make the gooey sauce. This is my favorite part! Use your favorite cheese combinations as long as it equals 2 1/2 cups total. This cheese sauce is straightforward to make.
Whisk together the cream and cream cheese (make sure to cut into pieces so it melts faster) in a saucepan until combined.
Add in the rest of the ingredients and vigorously whisk until combined and cheese is smooth. Once the sauce is melted, remove from the heat immediately. It is important to keep an eye because you don’t want to over cook it otherwise it will turn into a solid. All stovetops vary so this cheese sauce may cook a little quicker or slower depending on your stove.
The last step is to combine it all together! Combine the cream sauce with the cauliflower pieces until they are well coated.
STORAGE & LEFTOVERS
Store leftovers in an airtight container for up to 5 days.
To reheat, simply reheat in the microwave or even warm it up in the oven. If it seems a little dry, you could always add a splash of milk. You can also do this in a small saucepan over low heat on the stovetop.
Originally posted on Cafe Delites https://cafedelites.com/chicken-burrito-bowl/
What's for dinner tonight? How about a...
Chicken Fajita Burrito Bowl
This fajita chicken burrito bowl is packed with juicy golden chicken, cilantro lime rice, avocado and a delicious dressing! perfect for meal prep!
Healthy, filling and a good-for-you Burrito Bowl comes together in minutes! Full of fresh ingredients and incredible flavor thanks to your favorite dressing, these burrito bowls are the perfect example of a healthy, hearty meal without sacrificing your taste buds.
INGREDIENTS
The Chicken And Peppers:
2 tablespoons fresh squeezed lime juice
1 tablespoon oil
1 large clove garlic, minced
1/2-1 teaspoon ground chili, (adjust to your desired spice preference)
1 teaspoon each ground cumin and salt
1 tablespoon fresh chopped cilantro, (optional)
4 large chicken thighs, skinless and boneless (1 pound or 500 grams)
2 large bell peppers (or capsicums), cut into strips (I use green, red and yellow)
For The Rice:
1/2 cup long grain white rice, (or Jasmine)
1 cup chicken stock (or broth)
1 clove garlic, minced
1-2 tablespoons lime juice, (juice of 1 lime)
2-3 tablespoons finely chopped cilantro, (or parsley) -- adjust to your taste
7 ounces (200 g) can black beans, washed and drained
7 ounces (200 g) corn
1/2 a red onion, chopped
1 avocado peeled, seeded and sliced
Dressing:
2 tablespoons olive oil
3 tablespoons freshly squeezed lime juice
1 tablespoon finely chopped cilantro, (or parsley) -- adjust to your taste
1 cloves garlic, crushed
1/2 teaspoon brown sugar
1/4 teaspoon ground Cumin
1/2 teaspoon salt
1/2-1 teaspoon red chili flakes (optional)
INSTRUCTIONS
For Chicken:
In a large shallow bowl, combine lime juice, oil, garlic, cumin, salt, chili and cilantro; mix together. Add the chicken thighs and If time allows, let marinate for 30 minutes.
Heat a large skillet or pan (12-inch | 30cm) on medium-high heat until smoking. Add a drizzle of olive oil to lightly coat the bottom of the pan. Sear the chicken on both sides until golden, charred and cooked right through (about 8 minutes per side, depending on the thickness of your fillets). Flip them a couple of times while cooking so they get a nice even char.
Transfer chicken to a warm plate, loosely tent with foil and let rest.
Add the peppers to the skillet (drizzle with a little extra oil only if needed), and cook until soft and slightly charred. Season with salt and pepper.
For Rice:
While the chicken is marinading or cooking, cook rice: Combine together the rice, chicken stock (or broth), and garlic in a pot over high heat. Mix well and bring to a boil. Reduce heat and cover with a lid until the rice is cooked through.
Fluff up rice with a fork and mix through lime juice and cilantro. Season to taste with salt and pepper, if needed.
Dressing:
Whisk dressing ingredients together to combine.
Assembly:
Combine lettuce, beans, corn, onion and peppers into 4 bowls. Slice chicken into strips and arrange into bowls. Top each with avocado slices and drizzle with dressing.
A good burrito bowl can really contain anything you like. Don’t let the long ingredients list daunt you! Just imagine all of the flavour in one bowl.
For this recipe, we used
Cilantro lime rice — or cauliflower rice. You could also use quinoa, brown rice or minute rice.
Black beans — substitute with red beans, chick peas, or refried beans
Corn — fresh, canned or frozen
Red onion — or green onion slices
Red and yellow pepper (capsicum) strips
Avocado slices
Chicken
chicken fajita flavour
Taking a note from the Best Chicken Fajitas, we used that recipe as a base to make these burrito bowls! The marinade is so incredible, you don’t need to marinate the chicken for long at all! 5 minutes or overnight, customise it to your specific needs, then sear or grill chicken until beautifully charred on the outer edges, while juicy and tender on the inside.
burrito bowl meal prep
Prefer to meal prep instead of serving your burrito bowl as a main meal? No problem!
Have all of your fresh ingredients divided into 4-6 containers.
Cook your chicken, peppers and rice — allow to cool and divide into containers.
Prepare your dressing and pour into smaller salad dressing containers to avoid your burrito bowl going soggy.
Save your avocado until ready to serve.
Originally posted : https://www.eatingwell.com/recipe/252877/cauliflower-kale-frittata/
What's for dinner? How about this...
Cauliflower & Kale Frittata!
Inspired by traditional Spanish tortillas made with potatoes, this healthy frittata recipe swaps potatoes for low-carb cauliflower. Serve it along with kale (or your favorite greens) for brunch or an easy breakfast-for-dinner.
Ingredients
Directions
Nutrition Facts
Serving Size:
1/4 frittata
Per Serving:
293 calories; protein 17.9g; carbohydrates 7.9g; dietary fiber 2.3g; sugars 2.7g; fat 21.1g; saturated fat 7.1g; cholesterol 383.2mg; vitamin a iu 2898.8IU; vitamin c 52.1mg; folate 109.7mcg; calcium 151.5mg; iron 2.7mg; magnesium 37.3mg; potassium 464.9mg; sodium 517mg; thiamin 0.1mg.
What is a float tank?
Float tanks, also known as sensory deprivation tanks, have become increasingly popular in recent years as a way to promote post-workout recovery and overall wellness.
But what exactly is a float tank and how does it work?
A float tank is a small, enclosed tank filled with a solution of highly concentrated Epsom salt and water. The high salt content allows the user to float effortlessly, creating a feeling of weightlessness and removing all sensory stimuli. This environment can promote relaxation and stress relief, as well as reducing pain and muscle soreness.
The origin of float tanks can be traced back to the 1950s when American neuroscientist and psychologist John C. Lilly began experimenting with sensory deprivation as a way to study the human brain. Over time, float tanks have evolved and become widely available for public use.
Who was John C. Lilly?
John C. Lilly (wiki) was an American physician, neuroscientist, psychoanalyst, philosopher, writer and inventor who was known for his pioneering work in the field of floatation tanks, also known as sensory deprivation tanks. He was born in 1915 and died in 2001. Dr. Lilly was one of the first people to experiment with the use of floatation tanks as a tool for inducing altered states of consciousness and exploring the nature of the mind and consciousness. He conducted extensive research into the effects of floatation on the brain and the nervous system, and his work helped lay the foundation for the development of modern floatation therapy.
So, do float tanks really work?
The science behind float tanks suggests that the sensory deprivation and reduction of stress can help improve athletic performance and aid in post-workout recovery. Floating in a float tank has been shown to reduce muscle soreness, increase circulation, and improve overall well-being.
If you're considering incorporating float tanks into your post-workout routine, it's important to note that float tanks are generally considered safe. However, it's always best to consult with a medical professional if you have any concerns or medical conditions.
The cost of a float tank session can vary, with some float centers offering single sessions or monthly memberships. It's important to research the different options available and find a float center that meets your needs and budget.
After a float tank session, it's important to rehydrate and replenish your body's nutrients. This is where FITAID comes in. FITAID is a drink that is specifically designed to aid in post-workout recovery and contains no artificial sweeteners, no sucralose or aspartame, and clean caffeine from green tea extract. The electrolytes and vitamins in FITAID, such as turmeric, magnesium, potassium, vitamin C, biotin, vitamin D3, quercetin, CoQ10, calcium, omega 3s, vitamin E, glucosamine, BCAAs, L-arginine, L-glutamine, green tea extract, and thiamin, can help aid in muscle recovery and promote overall wellness.
Are there any famous athletes who use float tanks?
There are many professional athletes who use float tanks as part of their recovery and wellness routine. Some well-known athletes who have publicly stated their use of float tanks include Steph Curry, LeBron James, and Kevin Love. Many athletes use float tanks to help manage pain, reduce stress and anxiety, improve sleep, and enhance recovery after intense physical activity. Additionally, some athletes have reported improved focus, performance, and creativity after floating, which is why it has become a popular recovery tool for many athletes in various sports.
What is a sensory deprivation tank is that the same thing as a float tank?
Yes, sensory deprivation tank and float tank are synonyms and refer to the same thing. It is a type of tank filled with a solution of water and Epsom salt that allows a person to float effortlessly, creating a sensation of weightlessness. The idea is to eliminate external stimuli and create an environment for deep relaxation and meditation.
In conclusion, float tanks can be a valuable tool in post-workout recovery and promoting overall wellness. The science behind float tanks suggests that the sensory deprivation and reduction of stress can help reduce muscle soreness, increase circulation, and improve athletic performance. By incorporating float tanks into your post-workout routine and replenishing your body with FITAID, you can optimize your fitness and training for optimal results.
Note: As of the knowledge cutoff date, there is limited scientific evidence available on the benefits of float tanks for post-workout recovery. Further research is needed to fully understand their effects and potential benefits.
