5.12.2016

Jock Jamz 2k16


Hey FitFam,

Here are my top 20 tracks I am feeling this month. The playlist is designed as a full workout, American Oxygen + Hello Friday are your warm up (since it's almost Fri-yay here in Cali). The next 17 songs ebb and flow to help you through your workout, or even a tough day at work, and Needed Me will cool you down. I have mentioned a few times on here, that I taught cycling classes for a couple years at Indiana University while I completed my dual M.S & M.P.A. degrees so I am a pro at music mapping ;) 

Enjoy it!

How to Optimize Your Workouts With Music:
-Studies have shown individuals push themselves the hardest and have an inherent preference for listening to music at 120 BPM (beats per minute). This playlist is right around there, I got you fitfam!

Have an amazing weekend!

5.09.2016

Ultimate Kale Chips



Ok, so I am already anticipating what you're thinking:

1) Kale chips, "whatever, you can buy them at Whole Foods and/or I already know how to make them"

OR

2) "I've already tried to make kale chips. I burned them, and they were gross and/or inedible. Pass..."

So for that reason, I thought I would post my go-to recipe to make a crunchy batch of kale chips. Grad school is really when I learned to work out, cook, become a fitness instructor, so I did a lot of trial and error to get this recipe right. And, I want to acknowledge that there are lots of good recipes for these out, this is just my personal preference. 

RECIPE:
Need:
1 bunch Crunchy or Russian style Kale
Canola Oil
Baking Pan
Spices of your choice: e.g. Garlic Salt, Onion Powder, Chili Powder, Cayenne, Black Pepper Etc

1) Trim all the large stems off every piece of kale in the bunch (I didn't show this step, but they should have stems no larger than in the picture below). Curly kale and Russian kale (flat-looking) are usually both sold at stores, you can use either (I used curly), but remove all the large stems with a knife.
2) Tear or chop pieces until they are about palm-sized, pieces should be roughly even sized so that they cook evenly
3) Preheat oven to 395 F (~202 Celsius)
4) Toss pieces in a bowl with 1 tbsp Canola Oil, this is because of its high smoke point (and because it more heart healthy than vegetable, corn, soybean oils etc). Olive oil and some other healthier oil are unfortunately not a great choice for kale chips because they have a lower smoke point and the chips don't get crispy enough. Make sure Canola is evenly distributed
5) Place on a parchment-lined or a cookie sheet sprayed with cooking spray. Sprinkle on your favorite seasonings. For this batch, I used a light sprinkle of garlic salt, and then was more generous with onion powder, chili powder, and Flavor Gods Lemon Garlic.
6) Once oven is preheated, bake approximately 11 minutes, check as needed, (but not too often) to keep the oven hot.
7) Let cool, and indulge!!! Macros listed below



Macros (for entire batch, assumes about 8 cups of fresh kale to start) 
392 calories 
17 grams fat (1 gram saturated) 
57 grams carbs (46 net carbs)
11 grams fiber 
18 grams protein





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