5 Star nutrition

Health at Home

April 20, 2020

At-Home Workouts

Get ready to torch some calories and push your limits with this week's Tabata Blast workouts! You'll workout as hard as possible for 30 seconds, followed by 10 seconds rest period. You'll complete 9 rounds of each circuit. Tabata training will have you exhausted and feeling accomplished in a short amount of time.

Make sure you share your results with us in the 5 Star Facebook Group!

Meals you can make at home:

Cooking at home is no simple task. There’s the struggle of finding the right tools needed to cook, which never seem to be where you left them. Then once you find that coveted mixing bowl or spatula you realize you’re missing a few of the key ingredients. Tack on trying to make a somewhat healthy meal and that fun afternoon of cooking suddenly turns into a full blown kitchen nightmare. Luckily we have taken some of the work out of your home cooking endeavor and gathered a list of healthy recipes with ingredients that are probably nestled away in your fridge or pantry. Here are a few simple meals that you can make at home that are delicious (and nutritious).

BREAKFAST: Crustless Spinach Quiche
Ingredients:

10 oz frozen chopped spinach, thawed
7 large eggs
3/4 cup milk
1 large onion, diced
3 garlic cloves, minced
1 tbsp of oil, for frying
1/2 cup parsley, finely chopped
2 oz feta cheese, crumbled
3 oz Mozzarella shredded
1/2 tsp salt
Salt and pepper to taste

Directions:
1. Preheat oven to 350F and spray pie baking dish with cooking spray.
2. Squeeze spinach with your hands in batches over the sink and set aside.

3. Preheat a large skillet on low-medium heat and swirl oil to coat. Add onion and garlic; cook for 5 minutes, stirring occasionally.
4. In a large bowl add eggs, milk, salt, pepper and whisk well.
5. Remove skillet from heat and transfer cooked onion and garlic to a bowl with egg mixture. Also add squeezed spinach, parsley, feta and Mozzarella cheese and stir well to combine.
6. Transfer mixture to previously prepared baking dish and bake for 50 minutes.
7. Remove from the oven and let quiche cool off and set for about 10 minutes.


LUNCH: Mediterranean Salad w/Chicken (serves 4)
Ingredients:
2 boneless skinless chicken breasts (about 1 1/4 pounds)
1 tsp. ground coriander
1 tsp. dried oregano
Kosher salt
Freshly ground black pepper
10 tsp of light mediterranean dressing
4 romaine hearts, chopped
3 Persian cucumbers, thinly sliced
1 c. grape or cherry tomatoes, halved
4 oz. feta, crumbled
1/2 c. pitted kalamata olives, halved

Directions:
1. Heat grill to medium-high. Season chicken with coriander, oregano, salt, and pepper. Grill, covered, turning halfway through, until golden and no longer pink, 18 to 22 minutes. Let rest 5 minutes, then slice.
2. Divide lettuce, cucumbers, tomatoes, feta, and olives among four serving bowls. Top with sliced chicken, then drizzle with dressing.

Original recipe found here: bodybuilding.com/recipes/chicken-quesadillas


SNACK: Protein Peanut Butter Chocolate Chip Cookies (12 cookies)
Ingredients:
1/2 cup peanut butter — or nut butter of choice, I used shelf-stable natural peanut butter—see notes if using refrigerated/drippy nut butter
1/4 cup coconut sugar — or light brown sugar
1/4 teaspoon kosher salt
1 large egg
1 large egg white
1/2 teaspoon pure vanilla extract
1/4 teaspoon baking soda
1/2 cup ProteinOne Vanilla Ice Cream whey protein powder
2 tablespoons coconut flour
3 tablespoons mini chocolate chips

Directions:
1. Preheat the oven 350 degrees F. Line a baking sheet with parchment paper.
2. In a medium bowl, combine the peanut butter, coconut sugar, salt, egg, egg white, and vanilla extract. Mix briskly until ingredients are well blended. Sprinkle the baking soda over the top. Stir in the protein powder and coconut flour until well combined. Add in chocolate chips.
3. With a small cookie scoop or spoon, portion the cookie dough by tablespoonfuls and drop onto your baking sheet (you will have 12 to 14 cookies total). With your fingers, gently flatten the tops of the cookies, as they will not spread but will puff up during baking.
4. Bake for 5 to 6 minutes, until the edges are barely golden brown and dry to the touch but the middles seem fairly doughy. Place the cookie sheet on a wire rack and allow the cookies to cool on the baking sheet for 3 minutes before transferring them directly to the wire rack to finish cooling.


DINNER: Tortilla Salad w/Steak (serves 4)
Ingredients:
1 1/2 lb. skirt steak
1 tsp. chili powder
Salt and Pepper to taste
1 1/2 lb. Diced tomatoes
2 scallions, sliced
1 jalapeño, thinly sliced
2 tbsp. fresh lime juice
1 bunch arugula, thick stems discarded
1 c. fresh cilantro
Flour tortillas

Directions:
1. Season steak with chili powder and ½ teaspoon each salt and pepper. Broil or grill to desired doneness, 3 to 4 minutes per side for medium-rare. Let rest before slicing.
2. In bowl, toss plum tomatoes, scallions, jalapeño, lime juice, 1/2 teaspoon salt and 1/4 teaspoon pepper. Toss with cilantro and arugula; fold in steak.
3. Serve with flour tortillas.

Books, Movies & Podcasts

Tired of scrolling through the same list of movies, books and podcasts? Explore a list of books, movies, and podcasts that have been handpicked by the 5 Star team that are sure to keep you entertained (and motivated).