Archive for the ‘Healthy Living’ Category

Do not quit…starting over is hard!

Monday, August 18th, 2014

How many times have you quit something and then tried to start cover? It is hard isn’t it? It is so hard! Do not quit…starting over is hard! I can’t tell you how many times in my life I have quit something and then wanted to start over and had the worst time doing it. Why is that?  Why is starting the hardest part? Once in motion we are fine but boy, getting in motion is tough cookies isn’t it?  donotquit

This brings me to my current dilemma.  I quit.  Yup.  Life happened and I stopped working out.  I also stopped eating as well as I usually do.  Not good.  I would try start so many times but could never stick to it.  I have had so much success with Beachbody workouts so I know they work and I know I will have success but I just can’t get myself to start and stick with it.  Why is that so hard?  It is something that happens with so many people and I wish I knew why.  I suppose if I knew than I would not be going through what so many others go through also.

Do you have the same issue I am having now?  Do you want to join me and conquer this with me? Gosh knows I need the motivation.  I’d love to start and most of all, continue, with some other people.  I have gained weight, I don’t feel as good as I used to and I’m ready to get back in shape and fit into those clothes I used to.

If you want to help motivate me send me an email to jobrandes@overactivelife.com and we will do this together.  I am ready but I need your help.

P90X3 Is it worth your TIME?

Thursday, December 26th, 2013

0b45d5be07659b04a4a7692bba2ce7b6P90X3 is out and the wonderful thing about it, is that it is only 30 minutes. But what can you can done in those 30 minutes that will be effective and give you the results you’re looking for when working out? Well there are 18 workouts and those workouts consist of moves that work on your aerobic and anaerobic energy (cardio and resistance), power, flexibility, balance, strength, core strength and body awareness. As I said these workouts are 30 MINUTES so not only the time of the workout, but the intensity, frequency, type of exercise and recovery periods what makes that 30 minutes so special. A 90 day program with workouts 6 days a week or add in the Dynamix workout in lieu of “resting”.

16 workouts include:1471959_10200724091579489_1500469199_n

  • Total Synergistics –  (multiple muscle groups are used in every exercise)
  • Agility X – (focus on movements of acceleration, deceleration and activities that require balance, coordination, agility and power)
  • The Challenge – (a whole lot of push-ups and pull-ups done in a variety of ways)
  • X3 Yoga – (improvement of your body awareness, stamina, balance, flexibility and core strength)
  • CVX – (full body burn incorporating resistance with interval training to work both your aerobic and anaerobic endurance)
  • The Warrior – (all your using is your body for weight)
  • Isometrix – (using instability moves to strengthen your core and work your muscles and joints in a way to help you become stable base)
  • Dynamix – (using connective tissues, muscles and joints together to increase your range of motion, flexibility and base of stability) ***can be used in lieu of the rest day***
  • Accelerator – (using both aerobic and anaerobic means at two different speeds to target your energy system)
  • Pilates X – (learn how to control your body through your core while using proper breathing and balance techniques)
  • Incinerator – (you take yourself to YOUR limits and BRING IT to failure. Do the exercises that you can until “ya can’t do no more”.)
  • Triometrics – (a plyometrics workout that explosive and focuses on 3 different difficulty levels for each exercise while minimizing the downtime needed between the moves)
  • MMX – (kenpo, judo, karate, jiu-jitsu and tae wkon do are all here in this cardio workout that works not only upper body, but core, legs and your flexibility)
  • Eccentric Upper and Eccentric Lower – (time under tension will create muscle growth)
  • Decelerator – (In order to increase your stability and protect muscles,  joints and connective tissues, you must use different force loads while using different angles with those loads)
  • Cold Start – (longer warm-up to increase your heart rate, warm up your muscles and get the juices flowing)
  • ***Complex Upper and Complex Lower –  (for the elite trainer in you, this focuses on musculoskeletal strength,  muscle elasticity, dynamic movement, core work and mobility with weighted resistance)
  • ***X3 Ab Ripper – (focusing on 4 areas of your core: the washboard abs (rectus abdominus), your internal and external obliques (sides) and your transverse abs (the abs under the abs) you’ll get an ab-tastic 15 minute workout)

***Complex Upper and Complex Lower/X3 Ab Ripper can be ordered through Jo-Anne or myself.

Check out the video below for a short preview:

Equipment needed:IMG_20120627_193802

  • Chin-up Bar (or resistance bands)
  • Chin-up Max (or resistance bands)
  • Powerstands (optional)
  • Dumbbells (or resistance bands)
  • Resistance Bands
  • Yoga Blocks (optional)
  • Jump Mat

**Resistance bands may be used in lieu of a pull-up bar and weights, but it is highly recommended that you have a variety of resistance bands available for use.

**Yoga blocks are recommended for those new to yoga who are not that flexible and need added balance and support.

Recommended Supplements:

shakeology

  • SHAKEOLOGY (You’re working so hard at working out so why not treat your body right and give it a good dose of dense, daily nutrition. It’s like a reward for your body working so hard)
  • P90X Results and Recovery for after the workout (better than Gatorade) and it helps your muscles recover and get the nutrients they need
  • E&E Energy and Endurance Pre-workout Formula (I personally drink a little bit before my workout, during my workout and finish it all up at the conclusion of my workout. Who doesn’t like a little energy boost during their workout?)

This workout is a no nonsense 30 minute, all over body workout program. Instead of watching that 30 minute sitcom you could be moving your body, FOR JUST 30 MINUTES. Let’s face it, sometimes getting into a new routine is hard and it takes at least 20-30 days for it to become just that….a routine, but the way you’ll feel, the goodness happening inside of your body as well as the changes happening outside of your body are well worth having this ROUTINE for 90 days.

Good luck with your fitness journey and BRING IT.

The P90X3 Challenge Pack is on sale in January!

Click Here for Info on the P90X3 Challenge Pack

For other ordering options login to your teambeachbody.com account.  If you do not have an account go here and click Join. There are numerous packages available!  Contact us for info if you need assistance.

Pregnancy and Exercise

Thursday, November 14th, 2013

Guest Post by Kristin Krenek:

#1 – and if I could put this in bold, I would…CHECK WITH YOUR OB FIRST AND FOREMOST! You will always want to get cleared by your doctor to work out. If you have underlying medical issues, ie hypertension, diabetes, etc…you will have to take it easier than someone who doesn’t have those issues.
#2 – if you were working out before, then you should be ok to work out now. If you were doing something like Insanity, Turbo Fire, P90X, running marathons, CrossFit…you should be able to continue until your body tells you to stop. If you were not working out before you got pregnant, you SHOULD NOT start working out with a

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strenuous program after you become pregnant. If you want a good program to do, Yoga Booty Ballet is a good choice. Before I got pregnant I was doing Insanity. Once I found out I was expecting, I slowed down a little until I ordered Les Mills Combat. I did that a few times a week until I started having abdominal cramping. I listened to my body and stopped the intense workout. Everyone is different… but one thing is the same. The more active you stay while pregnant, the easier your recovery after you have the baby will be.

#3 – Shakeology is amazing. We all know that. But is it for everyone during pregnancy??…ASK YOUR DOCTOR! I will NOT (and none of our other medical professionals on this site will either) tell you that it is ok to drink it while pregnant because I am not your doctor/PA. My OB said it was great….so I used it as my prenatal vitamin. I will highly recommend not consuming it daily during the first trimester because of the high Vitamin K level. So as for me…I drank it while pregnant and I drink it now while nursing. My 5 month old is healthy and happy…and a chunk. I blame that on the amazing nutrition he is getting through me. (I also eat Paleo, so he doesn’t get a lot of crap through my diet).

I hope this helps. If you have any other questions, please feel free to ask away. I am not an expert by any means. I am a Physician Assistant and I have two healthy boys at home…so I can give you advice. But it should always be taken to your doctor before you decide on anything. Do not put you or your precious bundle of joy at risk!!!

If you would like Kristin to be your Beachbody Coach you can go here.

Stress and Relationships

Monday, November 11th, 2013

By no means am I saying that I am a therapist, psychologist, psychiatrist or have a doctorate in anything except a doctorate of life and am a doctorate of my own opinion.  When it comes to stress and the affects it has on life, I can tell you that your health is one of the first things to feel it.  Your pulse increases, blood pressure rises, heart is pumping harder and faster than it probably should, but the reason it’s working so hard isn’t out of enjoyment, it’s out of tension you are unknowingly, or knowingly placing on your body.

You are putting stress on your mind, tension in your brain, “insane in the membrane”.  So many synapses firing in the brain can make you just feel so uneasy and headaches, migraines, etc…come on full speed.  The stress of things might make you feel as if you have lost control over things and even of yourself.images

BUT, how do you deal with stress so it doesn’t ruin a relationship?  Again, these are just my opinions and things that I truly believe I need to start applying myself. FIGURE OUT WHAT IS BOTHERING YOU!!!  That way, when you are communicating with your partner, you will have a true grasp of what needs to be talked about and in dire need of being addressed, rather that just throwing random things out in the open that have no relevance or urgency as to the cause of your stress.  If it is something that is happening in your relationship that is causing the stress, then deal with it directly.  No one like a person who just talks in circles because that not only makes people dizzy but causes added stress and tension to the conversation.

STAY CONNECTED!!!  Again, communicate with the person you entrust your secrets to and who has been through your good and bad days.  Make time for one another.  Remove yourself from the outside going-ons and just “be” together.  Do things together that make you both happy and that you can laugh at, take pleasure in and “just be.”

relationship

MAINTAIN INTIMACY!!!!  Whether it be a surprise kiss, a longing and affectionate embrace or the obvious of what intimacy is to most people, DON’T LOOSE TOUCH (literally).  Even though life might be stressful at the moment, that intimacy could lessen, alleviate, relieve that unwanted pressure running through your body and mind.  Sex not only lessens stress, but counts as exercise, lowers heart attack risk, improves sleep,and of course has many more positive contributions to your body.  OH and IT HELPS YOU STAY CONNECTED!!!

Lastly, FIND BALANCE!!!  Whether that be in your personal life or professional life, try to balance things out. Eliminate things that aren’t needed or delegate things to take the weight off of your shoulders.  BREATHE, BREATHE, BREATHE. I think there is some truth to taking 10 deep breathes to help you regain focus, control and calm your self. I think I need about 20 or more sometimes, but hey it’s a work in progress.

So, these are just a few things that I think might be helpful in addressing stress in your life so it doesn’t affect your health your relationships.

Strength Training….Does it REALLY matter?

Monday, October 21st, 2013

If you’re like me you LOVE CARDIO. Your heart pounding, sweat dripping and all of your body parts moving. Listening to your favorite beats will your cycling at your fastest RPM’s or training for your first 5k. Is all of this cardio really that good for you? I mean without any sort of resistance training, all your doing is pumping, pumping your heart muscles without working on stabilizing or strengthening some of your other major muscles groups like, quads, calves, hamstrings, glutes, lats, biceps, triceps, traps, chest and core.

So, why do strength training AND cardio. The combination of both wiIMG_20120627_193802ll burn more calories between the repetitive motion of cardio, where you to take minimal to no breaks in a fairly long distance of time, and the heavy lifting, where you to take many mini breaks to either change out weights, move to another routine or just let your muscles “breath” for a minute. For one thing, strength training is needed to sustain muscle mass and increases your bones density, which is extremely beneficial when it comes to all of the stress you can put on your joints and bones from running, cycling, jumping, etc… Whenever you take on muscle, your body becomes this amazing furnace for calories and begins to slowly burn them away, so the right combination cardio and strength training will have you burning fuel and slimming down, but with the right intake of proper food you can always keep the furnace lit=energy sustained.  Energy sustained is more motivation, more focus and feeling young and spry again, like a teenager.

Because strength training strengthens muscles and increases bone density, as you age, you minimize the likelihood of encountering osteoporosis,  brittle bones, arthritis or encountering back issues. The proper nutrition, cardio and strength training will aide in the prevention of diabetes, heart disease, obesity.

So do your weight training.  We love Body Beast, P90X, P90X2 and P90X3 which is coming soon for the best weight training around!

Got questions?  Feel free to contact us here and remember we offer FREE fitness coaching, have groups on Facebook we’d love you to join for support and motivation and are always available for help anytime.  We LOVE to help!

P90X2…is it worth it?

Monday, October 7th, 2013

So the question is, Is P90X2 worth it? Worth your time? Worth your money? My answer to these questions is YES!!! YES!!! and YES!!!  P90X2 takes it to the next level by use of stability balls, medicine balls and for those who are not proficient at doing pull-ups on your own, they have created a wonderful device called the pull-up assist. A lot more sturdier that using a chair and the better you get at doing pull-ups, the lower you make the pull-up assist so it is more YOU doing the exercises that the assist.

p90x2

This program starts at focusing on your core. Which is the most important part of development with this program because as the program progresses into stability, mobility, balance and strength moves…the more secure, strong and stable your core is then the greater your success will be. Moves throughout this program include medicine ball burpees, stability ball push-ups, 4 position pull-ups, Drea (Webber) rolls, 4 ball push ups, yoga, Recovery and Mobility with a foam roller, and many more moves that are much more fun to experience for yourself than to read about.

One of the great things about all of these videos are the warm-ups. They are not your everyday, run of the mill warm-ups. Tony integrates the use of the stability ball (or a towel) to warm up with while doing squats, lunges and other moves to elongate and warm-up the body. Also the use of the foam roller really gets into parts of the body to help  loosen lactic acid or muscle tightness, prepping your tendons for a glorious workout. Sometimes just warming up in and of itself gets the sweat going and the heart pumping (wonderful, awesome goodness).

This program is challenging because some of the moves take TIME, PATIENCE and PRACTICE to master, but as the motto goes in any of the P90X programs “The More You Do, The Better You Get!”  There is always somebody modifying in whatever program you are doing and there is an option to just listen to the “Cues and Music” without having to listen to any of the participants in the programs.

bbchallenge
Want to join a group of us doing P90X2 or any other Beachbody workout program?   We have great group of folks that can help you stay motivated, accountable and provide you support to get through your journey! Contact us if you want to join!  It will be a lot of fun.   Ever checked out the Beachbody Challenge?  You can win money, a free t-shirt and a chance for $500 a day or the grand prize of $100,000!  Check it out here!

So remember if you choose to do this program or any other Beachbody program “DO YOUR BEST and FORGET THE REST!!!” The real workout begins when you decide to change your way of thinking and commit to having a healthier body and mind with a final result of succeeding with those goals you set for yourself.

 

Don’t just THINK about doing a group fitness class. DO something outside of your comfort zone.

Monday, September 23rd, 2013

photo-2-2Oh to see all of the faces walk into my Insanity group fitness class.  Some excited and some of them so nervous they walk in the room and look around with an expression of “What have I gotten myself into” face.  Sometimes it takes a wee bit of warming up, moving, listening to the music and some instructions during the group class to get those reluctant of being there to really get into it.

10, 20, 30 minutes go by and you see everyone in the class moving, breathing and sometimes smiling at what they are accomplishing. Reinforcing that those in the class go at their own speed and pace, but make sure that they step up their level of pushing themselves to going faster and doing more reps than before.

At the end of the AMAZING workout, those who were reluctant to come,  enjoyed the class and sweated their butts off just to realize that they are going to come back next week for some more GROUP AMAZE-NESS.

When it comes to fitness, camaraderie, wanting to change your routine and seeing results not only physically but experiencing something emotionally uplifting, then a group fitness class is something to try.

Happy fitness and exceptional health.

 

Does exercising make you think too much?

Tuesday, September 10th, 2013

So before I venture out to start my work day on a bicycle, I wanted to reflect with you about my day yesterday while riding around. My job entails responding to helping people, approaching suspicious people, being a visible presence, etc…. So in between most of these duties, I have a lot of time to just think. I believe moving around, taking in what’s around you in silence and just being alone gives people a lot of time to think. Yesterday I thought a lot about my future. How I need to make a major decision in my life for the best, but that by making the decision, I am venturing into the unknown. Would you leave a job that you have had for the past 15 years that you were once very passionate about, but now you just go through the motions?  Do you continue to “just be” once the passion is almost gone or has completely dissipated? Do you keep going through the motions hoping that one day the passion will return?brain-thinking

It is good to know, day to day, what to expect when you have already “settled” into the life you have now, but is your health and happiness at stake by “settling”?  Are you putting the well-being of your family at risk too because you might fear change.  “I have learned over the years that when one’s mind is made up, this diminishes fear; knowing what must be done does away with fear”- Rosa Parks

The previous quote answers the question for me of what I must do. My mind is made up so what do I have to be afraid of? Failing in whatever venture I take on? Well yes, to some, failing is a part of life and that is how we learn, but I think to succeed you must fail in some things, but not in all. It is that one small piece to where you don’t fail that the little light of hope comes through and with that little light, I will use it to make my passion for fitness and helping other make me successful. For me, success will amount to greater health and happiness.

So YES, exercising does make me think too much.

Motivation…what is and where can I find it???

Tuesday, July 30th, 2013

Ugh, ever have one of those days, weeks, months where you just feel like you never want to see those running shoes again, or lift another weight, or do another squat, crunch or lunge?? What you’re lacking is MOTIVATION. Now how do you get it and what the heck is it? Motivation can come from ideas, events, things, other people’s guidance and support or it can come from within-like a personality trait. No matter where your MOTIVATION comes from, YOU are always the important role in the play.positive[5]

MOTIVATION is a drive that gives purpose and direction to what YOU do. Internal motivation when it comes to exercise is a persons pleasure and experience with exercise.  If you are a person who internally pushes yourself away from exercising by making excuses, complaining about exercising or are inconsistent with your exercise program then I have a few questions for you. WHO ARE YOU SURROUNDING YOURSELF WITH? Positive, motivated, energetic people. Or negative, lackluster, slumdog “ain’t no millionare here” people. I think that “you become the company you keep” and “The apple doesn’t fall too far from the tree”. If you are constantly around poisonous people then you will become infected.

WHAT ARE YOU PUTTING IN YOUR MOUTH? Fruits, vegetables, whole wheat grains, water. Or french fries, pizza, hamburgers, soda, candy bars. I think it is hard to motivate yourself when you feel weighed down from your daily intake of crap. Your metabolism hits rock bottom and you’re dragging. It’s hard to motivate yourself when you have just downed a hamburger and fries for lunch or deep fried chicken and mashed potatoes for dinner. “You are what you eat”, that saying is true. I am waiting to turn into a skinless chicken one day. To me, what I put into my mouth in the morning will basically project how my day will go. If I were to have an empty calorie doughnut, then I would be on a sugar high then crash…looking for more sugar to get me back to that high. Oh and let’s not forget that I might as well strap that one to my thigh or stomach because that’s where it is going. If I were to have oatmeal with a wee bit of honey, then I know it is healthy and it has filled me up and given me healthy, MOTIVATING, sustainable energy without the guilt.969570_571342776256548_1000400611_n

In short, look for healthy, positive people who have the  same or similar goals that you have regarding food and fitness. Become a part of a group who workout together, make each other accountable, share tips and ideas for workout plans and nutritional plans. When you MOTIVATE yourself to become better, others will see it and become MOTIVATED to become better as well.

 

Recipe: Tilapia with Tomato Sauce (spicy)

Friday, June 28th, 2013

Do you want to heat things up a bit???  Here is a recipe for tilapia with spicy tomato sauce

This dish takes approximately 10 minutes to prepare and approximately 35 minutes of waiting for it to bake before you can sink your teeth into it.

Nutrition information: Makes 6 servings (1 fillet with sauce)  Calories 164, Fat 4 g.  Cholesterol 47 mg.  Sodium 589 mg.  Carbohydrates 9 g. (sugars 3 g. and fiber 2 g.)  Protein 24 g.

YOU WILL NEED: 

  • PAM Original No-Stick Cooking Spray
  • 1 can (14 oz each) quartered artichoke hearts in water, drained and rinsed
  • 1 1/2 cup (from a 24 0z can) Hunt’s Zesty & Spicy Pasta Sauce
  • 1/3 cup crumbled reduced fat free feta cheese
  • 6 tilapia fillets, thawed if frozen (6 fillets = 1 1/2 lb)

PREP and COOK:

  1. Preheat oven to 400 F.  Spray 13×9-inch baking dish with cooking spray
  2. Crumble artichokes in the bottom of the dish and ensure it forms an even layer.
  3. Place the fillets on top of the artichokes, overlapping as needed.
  4. Pour sauce over fillets. Cover the dish with aluminum foil.
  5. Bake at (145 F)  for 30 – 35 minutes or until fish flakes easily with a fork. Sprinkle with feta prior to serving.

VOILA!!!!! Get your spice on.

How to Eat Well on a Budget

Friday, May 17th, 2013

If you have ever walked into a natural foods store, you may have felt the prices alone make it difficult for the average person to afford to eat well and healthy all of the time. It can be discouraging if you only look at the price of organic fruits or vegetables that seem to be twice that of others food. But, it is possible, with a few helpful hints, to eat well on a budget.budget
One of the easiest ways to adopt better eating habits and enjoy more natural foods on a budget is to buy in bulk when you can. This simply doesn’t work for fresh foods obviously; but there are healthy alternatives that you can purchase in bulk and save a lot of money in the process. Frozen fruits and vegetables are perfect bulk buying candidates for a healthier lifestyle. Frozen fruits obviously last longer but are also cheaper in the long run, too. Plus, it’s very easy to throw a handful of frozen fruit into a blender and make a smoothie or put some in the fridge at night to have fresh, great tasting, and healthy fruit with your breakfast. They are also pre-washed and typically cut ready to use. Vegetables frozen in bulk are also just as nutritious as fresh vegetables from the farmers market. They can be as versatile and easy to use straight from the freezer as their fresh counterparts. Aside from frozen bulk foods, invest in bulk nuts, grains, multi-grain pastas and dried fruit in bulk. These items will not go bad and make great healthy ingredients for endless meal possibilities. With dried fruit and nuts, you can combine what you love into your own snack bags or containers and make your own trail mix at a fraction of the cost of buying it in stores.
Another great way to eat well on a budget is to cut the pre-packaged and processed foods from your shopping list. Real food, made with real ingredients is better for your body and your budget. Instead of buying a prepackaged frozen dinner loaded with preservatives and unnatural colors and ingredients, buy the actual ingredients to make it yourself. Buy the chicken, seafood, pasta, vegetables, or whatever else it calls for and make your own dinner. You could spend pennies compared to dollars for each serving when you simply put in the extra time to combine the necessary fresh and real ingredients rather than buying a prepackaged meal. And when you make it fresh and save money, it actually tastes so much better, too.

grocery_budgetLearning what is seasonal in your area can also help you save money and eat better. If you buy from the local farmers market or simply keep an eye out for what is on special because it is plentiful in your area, you will be getting great fresh food at a great deal. You may simply have to adjust recipes or meal ideas to accommodate more of what is in season; but it will be worth it.
Aside from buying frozen, bulk foods or seasonal foods, think about what you consider healthy food to begin with. A great way to eat well at a bargain is to understand what ‘eat well’ means. One great way to eat well is to incorporate more protein, just what the Beachbody nutritional plans call for. While most people think about expensive cuts of meat as a primary protein source, there are cheap proteins that are also healthy. Eggs, tuna, and other fish can be great sources of protein and relatively inexpensive also. Work in these cheaper protein options to build muscle without depleting your wallet.

Finally, when it comes to eating well on a budget, go through the Beachbody recipes and food options. You can get maximum benefits from the protein shakes as a value priced meal. You can also invest in the high quality low cost ingredients of your favorite Beachbody recipes. The Results and Recovery Formula will help you maximize the benefits of your workout and also keep you from feeling starved and overindulging in any kind of junk food around. Shakeology is an economical choice when you consider what you aren’t putting into your body when you drink the shakes. Beachbody P90X protein bars can keep you satisfied and help keep you from eating what isn’t good for you when choices are limited.whole-food-shopping-list-

If you have any questions about your food choices please email us at jobrandes@overactivelife.com.  We would love to help you.  Also, we run 90/10 Clean Eating Challenge groups that will connect you up with other folks all trying to stabilize their nutrition.  Check out the 90/10 information here.
While it may take some planning ahead for meals and snacks, with these simple tips and keeping an eye out for deals on healthy foods you can be creative with, you don’t have to go broke trying to be your healthiest and eat the best foods you can.

Best Broccoli Recipe Ever

Wednesday, April 17th, 2013

So I learned about the best broccoli recipe ever and I love it so much that I decided I absolutely have to share it with the world.  I have never been a fan of vegetables, in fact I pretty much hate them but since I started doing Body Beast I decided I needed to eat totally clean and that included loving vegetables.  A friend of mine shared this broccoli recipe with me and trust me, it is the best broccoli recipe ever.  I will literally eat the broccoli by itself as a meal now.  It’s amazing!

So, let’s start shall we?  I know all you veggies haters and lover want to know how to make this amazing stuff right?

Ingredients:

  • Salt (I used Himalayan Salt)
  • Pepper
  • Garlic
  • Olive Oil
  • Lemon juice (I used the little yellow plastic lemon looking thing, I didn’t squeeze a lemon)

Before you Begin: Heat the oven to 425 F

Step 1: Buy as many bunches of broccoli that you want for your meal. I bought 2 big bunches

Step 2: Cut up the bunches into small pieces.  Basically cut them up into bite size pieces.

brocolli cut up

Step 3: Put the broccoli in a bowl and gather your ingredients.

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Step 4: I didn’t measure any ingredients.  I just added some of the salt, pepper, a couple teaspoons (it seemed) of garlic, and I sprinkled some olive oil all over the broccoli.  I had enough olive oil to coat the broccoli but not that much that it left a puddle.  I just wanted enough to coat.  Trying to keep it light and healthy here folks.  Don’t soak it.

Step 5: Shake it, shake it and shake it so it is all mixed in nicely.

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Step 6: Grab a cookie sheet and line it with tin foil.  Lay a single layer of your broccoli on the foil.

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Step 7: Pop that puppy in the oven for 20-25 minutes until the broccoli is golden brown.  You’ll know.

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Step 8: Grab your lemon juice and sprinkle it on the broccoli and voila, you are done.

Optional: The original recipe had you add a bit more olive oil and sprinkle some parmesan cheese on top but I left that out. I wanted to keep this super healthy but I’m sure that makes it tasty.

Dinner is served!

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So, did you try it?  What do you think?  Yummy!!!