Chow Hall Recipe: Noodles, tuna, and avocado stuff

All at the chow hall!

Noodles in general should be avoided unless they're of healthier substance (ex: whole grain or tofu) but once in a while you can make this, cus it's delish.

Ingredients:

1.       Noodles – bowtie or squiggly (from pasta night)

2.       Avocado (sliced)

3.       Tuna fish packet (from Grab N’ Go)

4.       Any additional veggies (steamed carrots, salad bar toppings)

5.       Butter (melted or softened) & vinaigrette optional

Directions:

1.       Put noodles in bowl and place all of avocado, veggies and tuna on top.

2.       Add butter and vinaigrette. Microwave for 20 seconds if you want the butter melted.

Tips:

·      When slicing an avocado, you cut it in half around the pit. Take the pit out. Without taking the skin off, you can slice or dice the avocado inside the skin without puncturing the skin. You can then just pop out what you need and wrap up the rest! Much easier than trying to peel it J

"Hey Coach Chelsea! What are some of the shakeology receipes you have been trying?"

Anonymous   May 30, 2012 2:30 AM

Hey Coach Chelsea! What are some of the Shakeology receipes you have been trying?

Since I have only been drinking Shakeology for a little over a week, I've only tried a few of the many recipes out there. There are literately thousands of recipes on the internet for this stuff, including many deserts (see below). You can find a lot on the Shakeology website (click here to see recipes), as well as Googling it to find some that people have made up themselves.  

My favorite combo is still:

·         About 3 large strawberries

·         Half a banana

·         Half of a chow hall OJ

·         A scoop of Strawberry Shakeology

·         Ice to taste (add more for thickness)

I’m telling you, it’s freaken DELICIOUS! It’s my favorite part of the day. All of those ingredients would make a good shake anyway; I just add a scoop of Shakeology to make it even better J

Today I tried the same thing but I had a slice of grapefruit that I squeezed the juice into the blender. Yum! It was actually pretty good.

I’ve also tried Chocolate Shakeology with soy milk, strawberries and cinnamon. It was tasty but I prefer fruity smoothies. The next Chocolate one I’m going to try banana, peanut butter and soy milk. I wanna try Shakeology No-Bake Cookies as well. I'll let you know how it goes!

**UPDATE: 2June I tried a recipe called "Strawberry Cheesecake" :
1 scoop of Greenberry Sheakology
1 oz of cream cheese (1 chow hall container)
1/2 cup of strawberries
1 cup of milk (I used soy milk)


It turned out really good. I made some coworkers taste test it and they agreed :)


***UPDATE: I ordered Barlean's Omega Swirl, Omega-3 Fish Oil Supplement off of Amazon in Mango Peach (they have a billion flavors.) I added three teaspoons to my shake and it was amazing sauce!! Adds alot of flavor but it has zero grams of sugar :D

If you work in the CAOC, come by or email me to get a free sample of either Greenberry or Chocolate Shakeology!

Shakeology Week One

Getting sick of DFAC salads everyday?? I did after a couple weeks of being here. I really wanted to keep getting some fresh veggies, they’re good for you! But when you don’t have a place to prepare them properly, chow hall greens can get mundane. Real quick. Plus, some people just don’t like eating vegetables. This is why I ordered Shakeology. In one scoop of this stuff you get the benefits of:

·         A bowl of Exotic Food (including: Golgi & Acai): $4.40

·         10 cups Raw Cauliflower: $4.30

·         4 cups Raw Broccoli: $3.94

·         4 cups Uncooked Mushrooms: $8.97

·         4 cups Non-fat Yogurt: $3.49

·         4 cups Red Radishes: $5.16

·         3 cups Romaine Lettuce: $2.99

·         1 cup Peas: $1.09

·         7 Whole Carrots: $1.99

·         3 Raw Onion: $2.91

·         1 Shot of Wheat Grass: $1.95

·         Total:$41.19/day - $1235.70/month (Not going through the same salad bar everyday: Priceless)

As far my personal experience… I am just getting done with week one, I have been switching to a completely new shift so of course I’ve been tired getting used to my new sleeping schedule. I’m hopeful that all the awesomeness packed into these daily shakes will help me adjust. At first I didn’t like the taste, but as I kept mixing new ingredients, I have found a few combinations that I really like. I’m not sure if I am successfully training my taste buds and getting used to the taste or it’s actually tasty in the traditional sense. Either way, I look forward to it every day and I’m getting all the nutrients of all the veggies above so I’m happy J

myshakeology.com/CoachChelseaW

"Coach Chels, what can I do for tension in my neck and upper back? Thanks!"

Anonymous May 24, 2012 3:05 AM
"Coach Chels, what can I do for tension in my neck and upper back? Thanks!"

I think it’s safe to say we’re all pretty stressed out in our “current location.” A very common cause of neck and shoulder tension is stress. Best prevention? Relieve stress, often. Go work out, go for a walk. I know Diablo 3 was just released and many of you might relieve your stress by doing… whatever it is you do in (on?) Diablo 3, but that doesn’t count! Unless you do it with perfect posture.  Why? Because another very common culprit of neck and shoulder tension is having poor posture and slouching your shoulders.  When the body is in a slouch the muscles of the neck, shoulder, and spine have to overcompensate and so they get tired.

Sometimes you just end up sleeping in a headstand and you're not sure why. To get rid of the tension you already have here are some basic stretches you can do pretty much anywhere:

Shoulders/Lats: Inhale as you slowly shrug your shoulders as high as you can. Hold for ten. Exhale and you slowly lower your shoulders. Rinse and repeat.

Back of neck: Inhale as you lower your chin and stretch the back of your neck gently. Hold for five breaths. Exhale as you return up. Rinse and Repeat.

Side of neck: Inhale as you lower your left ear to your left shoulder, making sure to not raise your shoulder. Hold for 5 breaths. Exhale as you raise your head. You can intensify this slightly by pulling on your head just a smidgen with the hand on the same side you’re leaning. Rinse and repeat.

Neck Roll: Take a deep breath, as you exhale lower your chin to your chest. Take another deep breath and as you exhale roll your chin to your left shoulder. Take another breath and as you exhale roll your chin across your chest to your right shoulder. Rinse and repeat.

Shoulder Roll: Inhale and raise your shoulders in a shrug. As you exhale mover your shoulders in a circular motions forward. Inhale again and move in the opposite direction. Rinse and repeat.

Also, parting shot, here is a video “Neck stretches in the work place.” Done by Mayo Clinic. Prolly blocked at work (boo) but you can check it out later: http://www.mayoclinic.com/health/neck-stretches/MM00708

Great question, thanks!

Read more: 

http://www.livestrong.com/article/453354-exercises-to-get-rid-of-tension-in-the-neck/#ixzz1vkqT7vx4

http://kaitlyn-mcconnell.suite101.com/yoga-to-release-neck-and-shoulder-tension-and-tension-headaches-a260476

How to Combine P90X and Insanity

This is a super hard core workout for those that either A. want to see results faster or B. just cant get enough of this stuff. I have attached the schedule for the combination of P90X and Insanity but keep in mind you can always modify it. Here are steps to follow and some tips to keep in mind if you do this:

Step 1

Understand the elements of each workout. The Insanity program and the P90X program include plyometric training, strength training, cardiovascular training, core training and flexibility training. Know what the focus of each workout is. For example, the P90X Chest & Back workout is primarily an upper-body strength training session, while the Insanity Max Recovery DVD focuses on flexibility and stretching.

Step 2

Use the P90X program for most of your strength training sessions. Although the Insanity program includes some strength training, it is body weight only exercises. The Insanity program is designed to be a 60-day routine. For long-term fitness, you need to include resistance-training workouts in your exercise routine.

Step 3

Decide on your training goal. You have to know what you want to accomplish to know how to get there. Some common training goals include increasing cardiovascular endurance, increasing strength and losing weight.

Step 4

Design your weekly schedule. How you schedule your week will depend on what your training goal is. If you want to increase your cardiovascular endurance, include more aerobic sessions. If you want to increase your strength, include more strength-training workouts. A balanced program might include three cardio sessions and three strength sessions per week, alternated every other day.

Step 5

Select your workouts. The point of combining P90X and Insanity is to create more variety in your routine. Don't choose your favorite Insanity cardio DVD for every aerobic workout. Use all the workouts to build a complete routine with plenty of variety.

Tips:

• This is not for beginners. Make sure you have mastered both workouts before attempting to combine them.
• Make sure you have at least one full rest day each week.

Read More: http://www.livestrong.com/article/491800-how-to-combine-p90x-insanity/#ixzz1vieTwREb

How to get free coffee :D

Thought I should just spread the word, I don't think a lot of people know about it...


You can get free coffee from The Green Bean in Ops Town but signing for 'Cup of Joe for a Joe'. They will email you peridodically with a link, it will show a short message from someone that bought you a cup of coffee. You just print off your code and bring it with you as payment for you coffee.


http://www.greenbeanscoffee.com/coj/joe/joe_controller.php?action=signup-form

Shakeology Week Zero

Im gonna be honest you guys, the first time I made Shakeology, Tropical Strawberry flavored mixed with only water, it was NOT good. Not tasty at all. I was distraught! My boyfriend had been drinking it for about a month and told me not to give up so easily. He had been seeing great results, a lot of the same things they claimed would happen. He doesn’t even drink coffee anymore! I am apprehensive but have decided to stick with it, I already purchased it and I’m too lazy to send it back for a refund. Plus I really want it to work since it can be so hard to eat healthy out here!

He also said to try different recipes to find something that I thought tastes good. And they have a billion out there. So I am. Today, the second day, I mixed some strawberries, half a banana, half of a plain yogurt container, some OJ, and some ice, along with a scoop of Shakeology. I use a little blender in my office that my Lt got for 20 dollars online. And… It tasted great! It was prolly because I covered the ‘super healthy’ taste with the fruit, but if I am still getting all of the benefits than I am okay with that!

Just as an FYI, you can find the benefits below. Sound great right?!? Yeah, I’m apprehensive too, I guess we’ll see….I’ll keep blogging my results periodically…

If you want to see the official doctor’s opinions or results from Shakeology you can check it out on the MyShakeology link on the right hand side of the page.

By the end of Week One:

·         Improved digestion and regularity

·         Reduced cravings

By the end of Week Four:

·         Increased energy and stamina

·         Lost weight

·         Improved mental clarity

By the end of Week Twelve:

·         Lost 10 pounds and 2 inches off waist on average

·         Reduced risk for heart disease and other degenerative diseases

·         Lowered cholesterol on average by 30% and even up for %70

·         Healthier skin, hair and nails (YAY!)

Chow Hall Recipe: Sushi

Pre-Order: Seaweed! And perhaps Saracha Sauce, and wasabi.

Ingredients:

1.       Seaweed wraps*

2.       Rice (either cooked in the office with a rice cooker or from the chow hall)

3.       Carrots (from the salad bar!)

4.       Cucumbers (salad bar!)

5.       Tuna (can be found by the sammich line, but also at our Grab N’ Go in Starkist, or you can order giant packets online)

6.       Cream cheese (at Bfast in little packets)

7.       Saracha Sauce*, wasabi if you got it!* or spices to taste!

*= Not usually found at chow hall

Directions:

1.       Slice your carrots and cucumbers.

2.       Layout one sheet of seaweed. Lay out a layer of rice over the entire area of the seaweed. You will want to keep this pretty thin (about ¼ inch) to make it easier to roll.

3.       On one side of the rice/seaweed lay out thing lines of all your toppings: carrots, cucumbers, spice/sauce, cream cheese, tuna…

4.       Roll by hand starting from the side with all the extra stuff, making sure to keep the sides even as you go.

5.       Slice into half since sections, dip in soy sauce and enjoy!

Tips:

·      (Ask if you can) Take a bottle of soy sauce from the chow hall to keep in your office for special occasions such as sushi day J

Chow Hall Recipe: Breakfast Yogurt Yum

All at the chow hall!

Ingredients:

1.       Yogurt

2.       Granola cereal packet

3.       Honey

4.       Fresh fruit

Directions:

1.       This one is really easy! Just sprinkle granola over your yogurt and put slice up some fruit to put on it (strawberries, peaches, apples?!) and pour a little honey on top! YUM! The granola makes it a little more filling while still keeping the meal low-cal and healthy J

Tips:

·      All this can be eaten separately but prepping something and making it even more delicious will break the insanity!

Chow Hall Recipe: Pizza-fied Chicken

All at the chow hall!

Ingredients:

1.       Whole chicken breast

2.       A cup of tomatoes - diced or sliced & lightly crushed

3.       Garlic powder

4.       Onion powder

5.       Black pepper

6.       Salt

7.       Green/Red peppers

8.       Cheese of choice

9.       Meet of choice (depending on time of day: sausage/bacon at breakfast, ham from  sammich bar at lunch or dinner) sliced/diced

10.   Optional: Rice (as a side or under chicken)

Directions:

1.       Mix spices with tomatoes & peppers and spread over chicken breast

2.       Spread cheese over chicken

3.       Top with additional meat

4.       Nuke in the microwave for 25 seconds… YUM!

Tips:

·      You can cut up your chicken breast first and put it over rice to make a kind of casserole-ish dish J

Chow Hall Recipe: Guacamole

Ingredients:

1.       3  ripe avocados

2.       A pinch or two of salt

3.       4-5 slices of tomato or half a tomato

4.       Garlic salt to taste

5.       Cayenne Pepper to taste

6.       Black Pepper taste

7.       1/4  onion

8.       Chips

9.       * Lime

10.   * Cilantro; if you can get your hands on it!

*= Not usually found at chow hall

Directions:

1.       Half the avocado’s and scoop contents into medium sized bowl.

2.       Add in salt, pepper, cayenne pepper, garlic salt, and lime and mash the contents until the desired chunky and smooth.

3.       Dice tomatoes and onion and stir into mixture.

4.       Serve with chips :D

Tips:

·      Keep the seeds in the mix for serving and storage; it will keep it green longer. And store the avocados in the dark, like in a desk drawer for themt o ripen faster. But don't forget about them!

·      In the place of lime, you can buy Hint of Lime chips, RealLime Lime Juice or Lime powder from your local Shoppette/Class 6 or Amazon.com!

Review:

                When we made it in my office, we had a cutting board, knife and bowl at our disposal. We get avocados at our chow hall every once in a while and we had to wait about three days for them to ripen enough. Oddly they seem to ripen faster in the dark (like a desk drawer) than out in the light. We did not add onions or cilantro because we forgot to grab onions during chow run, and cilantro is not offered at our chow hall. For lime we used dried lime powder because someone had some, luckily! It seemed to really add to the taste. Not sure how it would taste without. Of course I must I give my compliments to the chef Ms. Brianna Johnson! And the official taste tester Ms. Stephanie Pierce! Thank you guys!