Workout: Leg & Cardio Blaster

Time: 45 minutes

Equipment Needed: Dumbbells, Bench / Chair, and a Stopwatch

Warm Up: 5 - 10 minutes

Circuit #1:

Perform 5 rounds for time with the following exercises with limited rest until the time is up.

• 5 Pistol Squats Per Side - negatives only and modify over a bench if needed

• 10 Dips

• 15 Double-Unders - attempts count as reps

Rest 2 - 4 minutes

Circuit #2:

Complete 3 sets of the following exercises.

• 30 seconds 1-Legged Deadlifts - left

• 30 seconds 1-Legged Deadlifts - right

• 30 seconds Russian Twists

• 30 seconds Mountain Jumpers

• 30 seconds Rest

Recovery: 100 m Farmers Walk 

Rest as Needed.

¼ mile Recovery Jog

Circuit #3:

Complete 3 sets of the following exercises.

• 30 seconds Lateral Lunges - left

• 30 seconds Lateral Lunges - right

• 30 seconds Woodchops - 15 seconds each side

• 30 seconds Inchworms

• 30 seconds Rest

Circuit #4:

Complete 3 sets of the following exercises.

• 30 seconds Abduction - each side

• 30 seconds Fire Hydrants - each side

• 30 seconds Donkey Kicks - each side

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by photology2000

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Recipe: Vegan “Meat” Balls

I’ve got a quick & easy plant-based “meat” ball recipe for you today.

One thing I love about this recipe (besides the taste) is that you can change it up with different spices, grains, and/or beans … and you can also form it into burgers.

Try barley or brown rice … pinto beans or chickpeas … taco seasoning or curry. SO DELICIOUS!

Ingredients:

(Makes about 10 “meat” balls)

• 1 15-oz (425 g) can black beans, rinsed

• 2 Tbsp olive oil, separated

• 1 small yellow onion, diced 

• 3 cloves garlic,  minced

• ¼ tsp sea salt

• 2 tsp Italian seasoning

• ½ tsp red pepper flakes (optional) 

• 1 cup (185 g) cooked & cooled quinoa (tip: ⅓ cup (55 g) dry quinoa = 1 cup cooked)

• 2 Tbsp nutritional yeast

• 2 Tbsp tomato paste

• 1 Tbsp coconut aminos

Directions:

1. Preheat your oven to 350ºF/175ºC. Dry off the black beans using a clean kitchen towel or paper towels. Place the beans on a parchment-lined baking sheet and bake for 10-15 minutes, or until the beans feel dry to the touch. Remove the beans from the oven and raise the oven heat to 375ºF/190ºC.

2. While the beans are baking, heat 1 Tbsp olive oil in a large oven-safe skillet over medium heat. Add the onions and saute for a couple of minutes before adding the garlic. Continue to saute until the onions are softened, and then remove the skillet from the heat.

3. In your food processor, pulse together the beans, sauteed onions & garlic, salt, Italian seasoning, and optional red pepper flakes. When it reaches a loose mealy texture, add the quinoa, nutritional yeast, tomato paste, and coconut aminos. Pulse until it barely forms a wet “meaty” dough (not a puree).

4. Taste and adjust seasonings. If you prefer a cheesier taste, add more nutritional yeast.

5. Scoop out 2 Tbsp at a time, forming into balls. Place on a parchment-lined plate and refrigerate for 20-30 minutes.

6. Heat the oven-safe skillet over medium heat. Add 1 Tbsp of oil and when it’s hot, add the “meat” balls. Saute, turning occasionally, until each ball forms a crust around the outside. Place the skillet in the oven and bake for 25-30 minutes until the meatballs turn golden brown.

7. They are ready to serve as-is, or you can simmer them in your favorite marinara sauce for another 5-10 minutes.

8. Serve these with your favorite pasta or zoodles, as a hearty sandwich filling, or as a side dish with veggies.

9. Enjoy!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by etorres69 from Getty Images 

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Workout: Core Focus & More…

Time: 45 - 60 minutes

Equipment Needed: Stopwatch

Warm Up: 5 - 10 minutes

Circuit #1:

Complete 3 sets of the following exercises. Allow 1 - 2 minutes rest between sets.

• 30 seconds Walking Lunges

• 30 seconds Push-Up to V-Jump

• 30 seconds Sit-Ups

• 60 seconds Double Unders

¼ mile Recovery Jog

7 Minute AMRAP:

Perform the following exercises through as many rounds as you can in 7 minutes.

• 7 Lateral Lunges on each side (stationary)

• 7 Hollow Rock

• 7 Regular Burpees

¼ mile Recovery Jog Backwards

Circuit #2:

Complete 2 sets of the following exercises. Allow 1 - 2 minutes rest between sets. 

• 30 second Side Plank - left

• 30 second Side Plank - right

• 30 second Regular Plank

• 30 second Leg Hold

Core:

Complete 2 sets of the following exercises. Allow 30 - 60 seconds rest between sets.

• 30 seconds Hip Bridges

• 30 seconds Quadruped - alternating

• 30 seconds Windmills - left

• 30 seconds Windmills - right

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva diplo_game

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Recipe: Pineapple Green Smoothie

When you think “healthy breakfast” … what’s one of the first foods that pops into your mind?

If it’s a green smoothie, you’re not alone! 

Smoothies can be a quick and easy option when you want something cool and refreshing … and I’ve got a spicy-sweet green smoothie recipe that I think you’ll love.

FROZEN GRAPE TIP: Wash and dry the grapes thoroughly then spread them out on a freezer-safe sheet pan. Put the pan in the freezer until the grapes are frozen (about an hour). Then you can transfer them to a freezer-safe container or bag.

Freezing grapes separately can help stop them from freezing together. (I also love frozen grapes as a treat on a hot summer day)

Ingredients:

(Serves 1)

• 1 cup (150 grams) chopped fresh or frozen pineapple

• 1 cup (30 grams) packed chopped spinach 

• 1 cup (95 grams) green grapes, frozen

• Juice of ½ lemon

• 1 tsp grated fresh ginger

• 1 tsp ground flaxseed

• 1-2 Tbsp your milk alternative, water, or coconut water, as needed

• ½ scoop vanilla protein powder

Directions:

1. Place all the ingredients in a high-speed blender and blend until smooth. Add liquid (milk alternative, water, or coconut water) as needed if the mixture is too thick.

2. Pour into a glass and drink up!

Hope you enjoy this one!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by Xarhini from Getty Images

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