Stir Fry and Ab Workout

Ok, now to the good stuff :)

We have been on this kick of stir fry. I have always heard how easy it is to make and how cheap so I finally decided to try it. It is true...super easy and super cheap! We do some chicken with our stir fry vegetables and serve it over plain brown rice.

Stir Fry Chicken and Vegetables

2 chicken breasts (thaw, cut into bite size pieces, marinate in Italian dressing)

1-16 oz package of Deluxe Stir Fry Vegetables (freezer section of Wal Mart, Great Value brand)

1 tbsp oil for chicken

2 tbsp oil for vegetables

2 tbsp low sodium soy sauce

1 tsp ground ginger

2 tbsp cornstarch

1 cup cold water

Directions

Heat 1 tbsp of oil in large skillet (or WOK if you have one) on medium high heat

Add chicken and cook 5-6 minutes until done

Add 2 tbsp oil and 16 oz package of frozen veggies

Cook 4-5 minutes with the lid on

Mix soy sauce and ginger and add to veggies during the first 4-5 minutes

Combine cornstarch and water and gradually add to veggies after the 1st 5 minutes

Bring to a boil and cook for another 3-5 minutes until thickened.

With stir fry, the veggies are supposed to be a little crisp. I prefer mine more tender, which is why I cook with the lid on, to keep the steam in. It just depends on how you prefer it.

I have also bought a HUGE bag of Birds Eye frozen stir fry veggies that comes with the sauce already package for you. It is easier and cheaper than making the sauce yourself. I have done it both ways and they both taste very good. I have also used a mixture of shrimp and chicken. If you use shrimp, do not marinate before. Add it at the same time you add the vegetables to the pan and cook until they are pink.

Rice

1 cup brown rice

2 cups water

Combine in saucepan, bring to a boil

Cover with lid and reduce to simmer.

Cook 35-45 minutes.

I serve the chicken and veggies over the rice and add some low-sodium soy sauce to the rice after its on my plate.

I have got to learn how to take better pictures of my food. They are kind of boring. And pay no attention to the serving size. :)

I love this meal because it is sooo good for you and fills you up!

ABDOMINAL Workout

Your CORE is one of the most important muscle groups to keep strong. It helps you do things from cooking dinner to running marathons to lifting weights (or kids) to laundry. You use your core ALL THE TIME!

It is important to do AB workouts and take a day off in between. The day off will give your muscles time to rebuild and rest before you work them out again. That is true with all muscle groups but most people thing ABS are the exception. They are just like any other muscle group when it comes to working them out.

Here are a few moves I try to do about 3 times a week.Plank/Side Plank

Get on the floor with your forearms and toes holding you up. It will feel like push up position except you are using your forearms to hold you up verses your hands. Keep your butt down, your back straight, your CORE tight and your inner thighs squeezed tight. Keep your head and neck in line with your back (you should be looking straight down). Hold this position for 6o seconds. If you cannot do 60 seconds, start with 15 second intervals. Hold for 15 seconds, rest 10 seconds, hold 15 seconds, rest 10, etc. Build up to holding for a full 60 seconds.

Next, turn from plank to side plank. Keep your left elbow/forearm on the floor, turn towards your right side and position your feet one on top of the other. Put your right arm straight in the air. Hold your hip high, keep your CORE tight and legs straight out. Hold this for 45-60 seconds and switch the the other side and do the same.

I found pics online, hope that helps with my explanation above.

3 way CRUNCH

Sit Indian style and lay down with your legs still crossed. Once lying down, puts your hands behind your head and do a crunch. Concentrate on pulling your belly button into the floor. Do 15 reps. This will work the lowest part of your ABS.

Immediately switch to having your legs bent like a normal crunch. Keep your hands behind your head and do a crunch, still concentrating on your belly button. Do 15 reps. This will work your middle ABS.

Immediately switch to having your legs straight up in the air and cross your ankles. Keep your hands behind your head and do a crunch, still concentrating on your belly button. Do 15 reps. This will work the upper ABS.

The one I don't have a name for :)

Lay on your back with your legs straight out in front of you. Grab a dumbbell (I use 5 lbs) with both hands. Hold with your arms straight above your head. Push the dumbbell up (using your ABS) while bringing one leg straight into the air and make contact with dumbbell and foot. Come back down and do the same with the other leg, alternating legs. This should be a continous movement. When you come up with the weight you should be on your lower back/upper butt, balancing with your abs. I hope that makes sense...its hard to explain on here. Do 15 reps with each leg (30 total).

Hope you can decipher the ab workouts. It is a lot harder to explain a workout move without pictures. Maybe I'll have Dan take a picture or video of me doing the moves next time and it will be easier to explain.

Enjoy! Let me konw if your trying the recipes or the workouts!

Have a good week!