Quinoa & Turkey Stuffed Peppers

Quinoa is a amino-acid rich protein seed that has a fluffy, slightly crunchy texture and a mild nutty flavour when cooked. Mixed with ground turkey, spinach, mushrooms, and goat cheese, this super nutritious stuffing is baked in red peppers for a delicious protein rich meal.

I made it this last night, and it's amazing! (I posted pictures on Twitter too... Check 'em out @BroncoFit )

Ingredients

• 1 cup chicken broth
• 1/2 cup quinoa
• 2 tsp vegetable oil
• 1 lb ground turkey
• 1 onion, minced
• 2 cloves garlic, minced
• 1/2 tsp salt
• 1/2 tsp red pepper flakes
• 2 cups chopped cremini mushrooms
• 4 cups chopped spinach
• 1/4 cup goat cheese
• 4 large red bell peppers, tops cut off, and ribs removed

1. In a saucepan, bring the chicken broth to a boil over med-high heat. Stir in quinoa and simmer, covered for 10 mins. Remove from heat and leave covered for 15 mins.

2. Meanwhile in a large non-stick skillet, heat oil over med-high heat; brown turkey, breaking into small pieces. Transfer to a plate, and set aside.

3. Sautee onions until tender and golden, about 7 mins. Stir in garlic, salt, and red pepper flakes and cook for 1 min. Stir in mushrooms and cook until golden brown and not liquid remains.

4. Remove from heat and stir in spinach, and quinoa. Transfer to a bowl. Add turkey, and goat cheese and mix together.

5. Spoon mixture into hollowed red peppers, and bake at 375 in oven until peppers are tender-crisp and filling is hot, about 20 mins.

INSANITY Day #4

Today was a much easier workout. Thank the lord!

It was a Cardio Recovery workout.
35 mins of some very light to moderate cardio in the form of core moves, yoga, and stability training. It was a nice change considering my feet to my shoulders are very soar from the last two workouts.
I still had a good sweat going though. And my core feels tight and strong.

Maybe INSANITY isn't so bad after all.

INSANITY - Day #3

Wow! Day number 3 kicked my ass! Cardio Power & Resistance.

I had sweat pouring from every pore on my entire body. And at one point I almost barfed.
As I'm progressing along this workout program I am realizing this is not for beginners. Shaun T repeatedly tries to push you harder and harder. Faster and faster. Even the other people - who are extremely fit BTW - working out on the program couldn't finish and had to take constant breaks.

I'm just saying. If you like pain, barfing, and the feeling of complete exhaustion, and near death workouts, then maybe Insanity is for you. Or maybe not.

INSANITY - Day #2(a)

OK, so Workout (day #2) was INSANITY! LOL I totally get why this workout program is aptly named that.

It was Core Cardio Training day. And let me tell you! I thought I was a fit guy. BUT apparently I'm not. I couldn't keep up, and i had to take multiple breaks. By the end of the 30 minutes, I was sweating like a pig. But I felt amazing! And I'm super excited for Day (workout) #3!

Today's workout consisted of cardio, with a lot of plyo & sport moves. Jump squats, sprints, jumping jacks, burpies, more jumping, push ups, and CRAZY abdominal exercises! Shaun T. (creator) called them Suicide Drills. And man where they ever!

Before I say; "Go out and buy INSANITY!" I'm going to continue investigating, and reporting back to you! Stay tuned for more info, and pics.

INSANITY Workout Program - Day 2

I survived Day #1 of INSANITY which was a Fitness Test, and "they" recommend you do every two weeks so you can track you progress, improvements, strengthen, and improve cardio abilities.

The Fitness Test is comprised of 8 different components, each performed for a maximum of one minute, with one minute rest in between. The idea is you perform as many repetitions in that minute as you can, and two weeks later when you do your Fit Test again, you can try to bet your previous score, and improve your overall fitness.

It was about a 25 minute workout, and it was great! My heart rate was up, I was sweating, and felt great afterwards. It was mostly cardio, sports training, and plyomertic moves. Which are hard if you're not used to doing them.

Today's workout is more Cardio Training & Plyomertic Sports Conditioning. I'll check back with you soon!

Here is a photo of me on Day #1. I'll post weekly updates so you can follow along with my progress.

INSANITY Day #1

Officially starting BeachBody Insanity Workout Today - Day #1.

Check out the Youtube Video Here

I'm gonna rock this body of mine. Follow along for my transformation.

TV is Good for You

Okay, that is a bit of a white lie. But you can learn a lot from watching educational television shows. Not that reality crap.

Here is what I learned last night watching TV...

• Eating too fast can make you gain weight. YES, this is very true. When you eat, your intestine secretes a enzyme that absorbs nutrients. The main function of this enzyme is actually to signal the brain when you've had enough food. So if you eat too quickly, you will over eat, and the signals will not reach the brain in time to tell you to stop.

• Marinating your beef in rosemary and/or herb spices will lower the carcinogens in the meat when you cook it. True! When we cook beef at high temperatures there is a process that happens to the molecules which turns them into free radicals (or something bad like that). When you ingest the beef, these free radicals attach themselves to cells, which could potentially cause a cancer cell. Using Rosemary, and/or herb spices lowers the risk by a staggering 79-88% !! The herbs actually have antioxidants in them which absorb the free radicals during cooking. So you absorb less when you eat. Plus, the herbs and rosemary add a wonderful flavour!

• Washing your hands in hot water kills bacteria. Wrong! To effectively kill bacteria on your hands, you'd need to wash your hands in water that is 110 degrees. Which is obviosuly WAY to hot for your hands. BUT what does effectively kill bacteria on your hands is soap! Duh! Now, some people say that antibacterial soap works better at removing germs on your hands than regular soap. In fact, this is not true. Regular soap and antibacterial soap remove the same amout of germs. There is no difference!

Who knew TV could teach you so much?!

Burn Fat, Build Lean Muscle with CLA

Conjugated linoleic acid (CLA) is a naturally occurring fatty acid that affects the way our body stores and uses energy, causing a significant increase in lean muscle mass and a decrease in body fat. This also contributes to a more efficient metabolism, since muscles burn more calories than fat. CLA also inhibits enzymes that help break down fats, slowing the amount of fat deposited and stored in the body.

CLA occurs naturally in meats and dairy products. However, changes in eating habits and food production methods mean that we are getting 80% less CLA in our diets than 20 years ago. Many people have reduced their meat and dairy intake, and most beef cattle are now raised on grain-based feed, not grass rich in linoleic acid.

Food Safety 101

From time to time, you may hear about food scares in the news, leaving you wondering what’s safe to eat. The good news is, simply handling certain foods properly can help keep you healthy. Here are a few common foods that require special attention:

Poultry and meat: Raw poultry and meat can harbor dangerous bacteria that may cause serious illness or even death if not handled properly. Always use a dedicated cutting board to prepare raw poultry and meat and thoroughly wash all surfaces and utensils that have come into contact with it. In addition, make sure you carefully wash your hands before touching any other foods, utensils, or surfaces.

Eggs: Raw eggs have occasionally been associated with salmonella poisoning. Salmonella may be found on the outside of the eggshell before the egg is washed or it may be found inside the egg if the hen was infected. However, eggs contain natural antimicrobial substances in the egg white, and all eggs are washed and sanitized before they are packed. Factors that contribute to disease outbreaks are inadequate refrigeration, improper handling, and insufficient cooking (salmonella is destroyed by heat). Egg dishes properly prepared and promptly eaten are rarely a problem. Remember to always keep your eggs refrigerated and make sure you use them immediately after cracking.

Fruits and vegetables: The surfaces of some fruits and vegetables may be contaminated with bacteria or coated with pesticides. Thoroughly wash all fruits and vegetables before eating. This goes for the inedible skins of fruits and veggies, like cantaloupe and avocados, too. Also, keep fruits and veggies separated from raw meats, seafood, and eggs in the refrigerator. If you hear that produce has been contaminated (as bagged spinach was at one time and cantaloupe was a year ago), it’s better to stop eating it for a while until the issue is resolved.

Seafood: Always look for freshness when choosing seafood. In some cases, when the catch has been left out in the sun too long or the fish haven’t been transported under the proper refrigeration, toxins known as scombrotoxin, or histamine, can develop. When purchasing fresh fish, make sure it doesn't smell overly fishy or sour. Fresh fillets should have shiny flesh — steer clear of fillets that look dry or dull. Keep fresh fish refrigerated for up to two days, or freeze it if you can’t cook it within that time. If you’re buying frozen fish, make sure the package isn’t torn and that there are no signs of frost or ice crystals, which could indicate that the fish was thawed and refrozen. Be sure to thoroughly clean all surfaces and utensils after preparation.