5 Star nutrition

Health at Home

May 25, 2020

At-Home Workouts

You made it to Week 10 of at-home workouts! We've really turned up the dial this week. The workouts are designed to repeat a strength routine on Monday, Wednesday, and Friday. Then you will alternate a cardio routine on Tuesday and Thursday. We kick-off the strength workout with The Countdown, again. You'll begin Circuit A with 10 rounds and you'll countdown reps each time 10 reps, then 9 reps, 8 reps, and so on down to 1 rep. For the cardio routine, we are taking it to the streets or a nearby track will do too. As always be sure to share your progress with us on our Facebook group or tag us in your post-sweat session pics!

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

Simple (and healthy) 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: Breakfast Cookies (Serves: 8)
3/4 cup peanut butter
1 Tablespoon honey or maple syrup
1 teaspoon vanilla
1-3 Tablespoons chia seeds
3/4 cup old fashioned oats

1. Place the peanut butter, honey and vanilla in a microwavable bowl and microwave the ingredients for 20 seconds.
2. Thoroughly mix then add in the remaining ingredients.

3. Stir well and ensure everything is well incorporated.
4. Roll mixture into 8 balls and place the balls on a baking tray lined with parchment paper. Press the balls flat slightly and place them in the fridge for an hour to set.
5. Store breakfast cookies in an airtight container in the fridge for up to two weeks.

LUNCH: Pesto Pasta w/ tomatoes and asparagus (Serves 4)
8 ounces medium shell pasta
1 pound asparagus, trimmed
2 tablespoons olive oil
Kosher salt and freshly ground black pepper, to taste
1/2 cup basil pesto
1/3 cup julienned sun dried tomatoes in olive oil, drained
1/3 cup diced mozzarella cubes
Fried egg, for serving

1. Preheat the oven to 425 degrees F. Lightly oil a baking sheet or coat with nonstick spray.
2. In a large pot of boiling salted water, cook pasta according to package instructions; drain well.
3. Place asparagus in a single layer onto the prepared baking sheet. Drizzle with olive oil, salt and pepper, to taste; gently toss to combine. Place into the oven and roast for 8-12 minutes, or until tender but crisp. Let cool before cutting into 1-inch pieces.
4. In a large bowl, combine pasta, asparagus, pesto, sun dried tomatoes and mozzarella.

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

SNACK: Strawberry Protein Smoothie (Serves: 2)
1.5 cups whole frozen strawberries
1/2 cup frozen sliced banana
1/4 cup NutraOne Strawberry Milkshake Protein Powder
1/3 cup nonfat Greek yogurt
1 cup unsweetened almond milk

1. Place all ingredients into a high-speed blender and blend until smooth.

DINNER: Creamy Healthy Chicken Enchilada Skillet (Serves 4)
2 cups pre-cooked shredded chicken
1 1/2 cups enchilada sauce
1/2 cup black beans (canned)
1/3 cup diced peppers
1/3 cup light sour cream
6 corn tortillas, torn into pieces
1/2 cup shredded Mexican cheese blend
1/4 cup cilantro
1 small avocado

1. Combine the chicken and enchilada sauce in a skillet over medium-high heat.
2. Stir, then add in the black beans and diced peppers.
3. Mix in the sour cream and corn tortilla pieces, continue to stir.
4. Once everything is evenly hot, top the casserole with cheese and cilantro.
5. Serve with avocado slices and enjoy.

Shows, Movies & Podcasts

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