Time for a Sweet Frozen Treat:

Though it is winter, spending time indoors and bundled in sweaters can make one miss light chilly summer treats. Whip up some healthy ice cream at home in a few seconds. 

Just blend and freeze:

• 1 small banana
• 1 cup strawberries
• 1/3 cup almond milk

       Don’t like strawberries? Try experimenting with other fruits, like blueberries or mangoes. There’s never a “wrong way.”

In a few short hours, you will have a cold summer treat that will make you think you are on a tropical vacation.

 

Adapted from rawfoodnation.com

Strength Training Chair Workout

Don’t have time to hit the gym? Maybe you don’t have extra cash to buy fitness equipment. Not a problem! You can get a solid strength training workout at home with just the help of a chair. This workout focuses on developing strong legs.

 

1: Seated Hand Push

Sit on a sturdy chair. Rest your feet on the floor with your knees bent at 90-degree angles. Place your palms on the outsides of your knees. While keeping your palms and arms stationary, push your knees outward against your palms, as if you were trying to push your palms away. At the same time, press inward with your hands, preventing your thighs from pushing them outward. Hold this isometric contraction for 1 minute, breathing normally. Release and proceed to Move 2.

 

2: Seated Leg Raise

Sit on a sturdy chair. Rest your feet on the floor with your knees bent at 90-degree angles. Rest your hands on the chair at your sides. Exhale as you lift and extend your right leg. Hold for 30 seconds as you breathe normally. Then inhale as you lower your right leg and exhale as you repeat with your left leg. Hold for 30 seconds while breathing normally. Release and proceed to Move 3.

 

3: Seated Bridge

 Sit on the edge of a sturdy chair. Rest your feet on the floor with your knees bent at 90-degree angles. Rest your palms on the chair at your sides. Exhale as you lift your hips, allowing your palms and feet to support your body weight. Continue to lift your hips until your body resembles the shape of a bridge. Hold for 20 to 60 seconds while breathing normally. Release and return to Move 1. Repeat Moves 1-3 once more, and you’re done.

 

 Adapted from: http://www.prevention.com/fitness/strength-training/slim-hips-and-thighs-exercise-tips?page=3#ixzz2GoBsd22z

New Year, New You

The tough thing about recovery is gathering the strength to continue when you have strayed from the path. When that happens, it is best to remember why you chose to start the journey to recovery in the first place. Take each day at a time, and with a renewed sense of purpose, continue to work on becoming a healthy, happy you.

 

You are enough.

In a sense, this blog is recovering. We at Be Real promise to be a presence and voice for eating disorder awareness, while working on our journey to make such disorders socially unacceptable.

Yes I Can!

Tasty Greek-Style Quinoa Burgers!

Ingredients

• 1/2 cup rinsed quinoa
• 1 medium carrot, cut in large chunks
• 6 scallions, thinly sliced
• 15 ounces great northern beans, drained and rinsed
• 1/4 cup plain dried breadcrumbs
• 1 large egg, lightly beaten
• 1 tablespoon ground cumin
• Coarse salt
• Ground pepper
• 2 tablespoons olive oil
• 1/2 cup plain nonfat Greek yogurt
• 1 tablespoon fresh lemon juice
• 4 pitas (each 6 inches)
• 1/2 English cucumber, thinly sliced diagonally

Directions

1. In a small saucepan, bring 3/4 cup water to a boil; add quiona, cover, and reduce heat to low. Cook until liquid is absorbed, 12 to 14 minutes; set aside.
2. In a food processor, pulse carrot until finely chopped. Add cooked quinoa, half the scallions, beans, breadcrumbs, egg, cumin, 1 teaspoon salt, and 1/4 teaspoon pepper; pulse until combined but still slightly chunky.
3. Form mixture into four 3/4-inch-thick paties (dip hands in water to prevent sticking). If too soft, refrigerate 10 minutes to firm. In a large nonstick skillet, heat oil over medium; cook burgers until browned and cooked through, 8 to 10 minutes per side.
4. Meanwhile, in a small bowl, combine yogurt, lemon juice, and the remaining scallions; season with salt and pepper. Serve burgers in pita topped with cucumber and yogurt sauce.

Thank you wholeliving.com (http://www.wholeliving.com/130334/greek-style-quinoa-burgers?czone=eat-well/healthy-dinner/healthy-main-courses&center=144884&gallery=142634&slide=73221) for the picture and recipie!

 

Be Your Best Friend!

The Moment…

Fun Workout Playlist Ideas!

Thank you  http://fittalknews.com/my-workout-playlist/!

Cucumber and Avocado Summer Rolls with Mustard-Soy Sauce

Ingredients:

• Juice from 1/2 lime
• 2 Tbs. rice bran or canola oil
• 1 Tbs. rice vinegar
• 1/2 tsp. Dijon mustard
• 1/2 tsp. soy sauce
• 1 tsp. brown sugar
• 2 Haas avocados
• 20 rice paper rounds, 6 or 8 inches in diameter
• 10 green lettuce leaves
• Leaves from 1 bunch fresh basil
• Leaves from 1 bunch fresh mint
• 2 carrots, coarsely shredded
• 1/2 English cucumber, cut into thin strips

Directions:

In a small bowl, stir together the lime juice, oil, vinegar, mustard, soy sauce and brown sugar until the sugar dissolves; set aside.
Halve, pit and peel the avocados, and then cut them into 1/2-inch dice.
Place a wide, shallow bowl of warm water on a work surface. Lay a clean kitchen towel next to the bowl. Dip 1 rice paper round into the water for a few seconds to soften, then lay it flat on the towel. Dip a second round into the water and lay it directly on top of the first one. Using another towel, pat the top of the rice paper dry.
Center a lettuce leaf on top of the stacked rice papers. Starting about one-third in from the edge closest to you, arrange a few of the basil and mint leaves in a line across the lettuce. Top with a small row each of the carrot, cucumber and avocado; be careful not to overstuff the roll. Lift the bottom edge of the rice paper up and over the filling and then roll once to form a tight cylinder. Fold in the sides of the rice paper and continue to roll the paper and filling into a tight cylinder. Set aside, seam side down. Repeat with the remaining rice paper and filling ingredients to make 10 rolls.
Cut each roll in half crosswise and arrange, cut side up, on a platter. Place the sauce alongside for dipping and serve immediately. Makes 20 rolls; serves 8 to 10.

Adapted from Williams-Sonoma New Flavors for Appetizers, by Amy Sherman (Oxmoor House, 2008).

Thank you Williams-Sonoma (http://www.williams-sonoma.com/recipe/cucumber-and-avocado-summer-rolls-with-mustard-soy-sauce.html) for the recipie and picture!

Sugarland – Settlin’