The punisher

TODAYS WORKOUT: THE PUNISHER 

Time: 20:30 :)

Zuzana's: 23:30
 
There are 3 rounds of the following exercises:
1.  Burpees with push ups – 20 reps
2.  Side Lunge Jumps – 50 reps
3. Jump Rope Jacks – 50 reps
4. Pull Ups – 5 reps
5. Hanging Leg Raises – 5 reps
6. Ninja Jump Tucks – 10 reps


DIET:

6:00: veggie omelet
9:00: warm and nutty cinnamon quinoa 
12:00: pumpkin omelet (without yogurt and nuts) with 1 cup green beans
3:00:  1 protein muffin, 1/2 cup green beans
6:00: cabbage noodle
9:00: 4 egg whites, 1/2 cup cottage cheese/yogurt with blueberries

RECIPES:

WARM AND NUTTY CINNAMON QUINOA WITH APPLE

1/2 cup pure almond milk
1/2 cup water
1/2 cup organic quinoa

1/2 cups fresh blackberries, organic preferred

1/2 teaspoon ground cinnamon
hanful of mixed nuts, toasted*
1 teaspoons organic agave nectar

Combine milk, water and quinoa in a medium saucepan. Bring to a boil over high heat. Reduce heat to medium-low; cover and simmer 15 minutes or until most of the liquid is absorbed. Turn off heat; let stand covered 5 minutes. Stir in blackberries and cinnamon; transfer to four bowls and top with pecans. Drizzle 1 teaspoon agave nectar over each serving.

Serves 4.

*While the quinoa cooks, roast the pecans in a 350F degree toaster oven for 5 to 6 minutes or in a dry skillet over medium heat for about 3 minutes.

Pumpkin Omelet *no yogurt or nuts*
1 serving
Ingredients:
* 3 tbs unsweetened cranberries (if you can't find them, soak and rinse them first)

* 2 tbs pumpkin puree
* 1 cup egg substitute (ie Costco)
* 1/2 tsp pumpkin pie spice
* 1/2 tsp vanilla extract

* 1 tsp maple extract
* 2 stevia packets (or to taste)

* 1/4 cup VOSKOS nonfat Greek Yogurtt
* 1 tbs sugar-free fat-free cheesecake pudding mix
* 1 tsp finely chopped pecans



Directions:
1. Whisk together eggs, 1 stevia packet, maple extract, pumpkin pie spice, pumpkin, and vanilla extract.

2. Coat pan with cooking spray. Heat omelet pan over medium. Pour egg mixture in pan, cover, and cook for 2-3 minutes. Fold in pan and set aside.
3. Add pudding mix, nonfat Greek yogurt, 1 stevia packet, 2 tbs cranberries, and pudding mix to blender. Puree until cranberries are blended in.

4. Place omelet on a plate. Add Greek Yogurt Pudding on top, and sprinkle with remaining 1 tbs cranberries and pecans.

CABBAGE NOODLE SOUP

• 1 small onion, chopped
• 2 carrots, diced or sliced
• 2 ribs celery, diced (leaves included)
• 8 cups water
• 1 teaspoon dried thyme leaves
• 1/8 teaspoon rubbed sage
• 2 bay leaves
• 1/2 teaspoon poultry seasoning
• 2 cloves garlic, minced or pressed
• 1/4 head cabbage, thinly sliced
• 1 can (15 oz) chickpeas, rinsed and drained (or
• 1 1/2 cups cooked chickpeas)
• generous grating of black pepper
• 3 tablespoons nutritional yeast
• 1/4 cup parsley, chopped
• salt to taste

1. Preheat a large, non-stick pot. Add the onions, carrots, and celery and cook until onions soften. Add the water and all remaining ingredients except nutritional yeast, parsley, and miso. Reduce heat to medium-low, cover, and cook until vegetables are tender and broth is flavorful (at least 30 minutes).
2. Stir in the nutritional yeast and parsley. Place the miso in a small bowl and add some of the hot broth a little at a time, stirring, until the miso is dissolved in the broth. Add the miso broth back to the pot. Add salt to taste and serve.