[Infographic] 10 Exercise/Health Myths

A lot of these myths are things I encounter when talking about fitness with people, especially the cardio and scale points. While I have trouble adhering to some of these things (marathon training kind of flies in the face of limiting oneself to 20 minutes of cardio), I know the reasoning behind it.

How many of these facts are new to you? Would they change how you approach your own workouts?

Recipe Roundup: Quinoa with Spiced Meat and Cheddar Cheese

In looking for a healthy carb option for my lunches while I’m on a higher intensity training schedule, I came across this recipe. Given what I had in my kitchen at the time (10:00 pm on a Sunday night) I modified it to suit my needs.  It still worked out really well so after encouragement from Vicky, I’ve decided to post it. For those who checked out the above link, you’ll notice my recipe is different. The ingredients below are what I used in my variation. I love garlic and cheese, so please keep that in mind. The original called for 2 gloves of garlic and 1/2 cup of cheese. In my second batch I also used peppers.

For me, this makes 2 filling lunches (not 4-6 servings as per the original). Probably for most people 4 would be the most reasonable amount of servings but you may find that on the small side if that’s the whole meal.

Ingredients

• 1 cup uncooked quinoa
• 1 tablespoon olive oil
• 1 onion, finely chopped
• 1 package of mushrooms, chopped
• 1 pound ground meat
• 1 teaspoon cumin
• 1/4 teaspoon Italian spice
• 1/4 teaspoon cinnamon
• 4 garlic cloves, finely chopped or 1 tablespoon garlic salt
• 1 cup shredded cheddar

Instructions

1. Bring 3 cups of water to a boil.
2. Add quinoa and simmer with a lid for 15-20 minutes, stirring occasionally.
   

   Uncooked quinoa in boiling water.

   Continue with the recipe but remove from heat when the liquid is absorbed and the quinoa will be soft but chewy with each grain looking like it has popped open.

   

   How quinoa looks fully cooked.

3. While the quinoa is cooking, warm the olive oil in a large skillet over medium heat.
4. Add the onion and mushrooms.
5. Saute until soft.
6. Add the ground meat, cumin, Italian spice and cinnamon.
7. Continue cooking until the meat is done. Drain excess fat or liquid as needed.
8. Add the garlic (or garlic salt) to the meat and saute 1-2 minutes.
   

   The meat and veggies mixture.

9. Remove the meat from heat
10. Mix the meat and quinoa together.
11. Add the cheddar and stir until mixed.
12. Serve warm or store for later.

This works out well for me as a quick and protein-full lunch option. I am rarely hungry for the second half of my day and well into my work out, which has always been a challenge. Enjoying a warm meal that tastes good re-heated is also a bonus. I would recommend serving it warm (either fresh or re-heated). Although I do enjoy it cold as well, I’m sure many would prefer it warmed up, if possible.

I like to experiment with the veggies and seasonings a bit each time so feel free to sub in what works for you. I also usually like to put my garlic in before the meat or split it with half before and half after. If you prefer, you could also add in a sauce or stronger spices. This recipe lends itself to adaptations. Sorry there isn’t a prettier final picture. It was going into lunch containers, not onto my plate (sadly).

Quinoa with Spiced Meat and Cheddar Cheese.