Nutrition - the Venus Way FREE podcast

In this podcast which was recorded live in front of an audience for a seminar in Dumas, Texas, at the Moore County YMCA- I answer:

• What is the fitness hierarchy?
• Why is rest and stress important to consider?
• What are the 3 ways of eating?
• Why, when, and how should we eat in a deficit.
• Why is eating to maintenance level important?
• Why we should consider error in our nutrition.
• Why is protein important?
• How a weekly and daily eating pattern might look.
• Does meal timing matter?
• What supplements should I consider?
• Why should I consider gut health?
• What is the Anything Goes Diet?
• How might I consider actions instead of only goals?

Listen or download the podcast here - http://www.venusindex.com/nutrition-the-venus-way-podcast/

X- Liss

Some new moves for you try in your next workout

Decline bench reverse hyperextensions with a swiss ball

The decline bench gives you a bit more of a range of motion and the ball forces some hip abduction while increasing the load. Give it a try at your next workout! I did 4 sets of 10 with a 5 count pulse at the end of each set. 

Banded Face Pulls

Banded Face Pulls - a great, and unusual, pulling exercise for your shoulders! Your thumbs should be inward toward your body, pull the band back and apart as you pull toward your ears. For extra BURN - pulse for 5 at the end of your last set ;)

Banded deadlifts With Lateral band walks

4 sets of 10

Burns the glutes SO GOOD!!! The band at the knees on deadlifts gives a completely different feel on the glutes, give it a try!

X -  Liss

P.S, got something great for you coming in a few days....

Ana's Red Pork Tamales

This post is LONG overdue ;) but here it is. I wanted another chance to make them before I posted the recipe.

Liss and Ana making tamales

The recipe is another one of my sweet mother-in-law Ana's authentic Mexican recipes. These tamales are delicious. I LOVE tamales, and these are some of the best I have EVER had.

Ana's Red Pork Tamales

Makes 50 Tamales

Ingredients

For pork
3 1⁄2 lbs pork - can be shoulder, ribs, or pork butt (or any combination) trimmed of fat and chopped
10 cups water
1 medium onion, quartered
3 garlic cloves, minced
1 1⁄2 teaspoons salt

Red Chili Sauce
15 large dried chilies (We used Ancho but can also use other varieties such as Anaheim, New Mexico, California, or pasilla)
4 -5 garlic cloves
2 teaspoons ground cumin
1 teaspoon salt


For Masa
3⁄4 cup shortening
6 cups masa harina
1 1⁄2 teaspoons baking powder
2 tsp salt
50 dried corn husks (about 8 inches long)

Directions:

2. In a 5 qt Dutch oven, bring pork, water, onion, garlic and 1 1/2 tsp salt to boil.

2. Simmer covered, about 2 1/2 hours or until meat is very tender.
3. Meanwhile start on the red chili sauce.  Soak pepper in enough hot water to cover for about 30 minutes or until cool. Remove stems and seeds from dried chili peppers.

3. Put peppers and 2 1/2 cups of the soaking water into a blender.
4. Add garlic, cumin and salt.
5. Cover and blend until smooth.

2. Remove meat from broth and allow both meat and broth to cool. (Chilling the broth will allow you to easily remove the fat if you desire to do so).

2. Shred the meat using 2 forks, discarding fat.

2. Strain the broth and reserve 6 cups.

2. In a large sauce pan, heat the red chili sauce and add meat; simmer, covered for 10 minutes.

2. To make masa beat shortening on medium speed in a large bowl for 1 minute.

2. In a separate bowl, stir together masa harina, baking powder and 2 teaspoons salt.

2. Alternately add masa harina mixture and broth to shortening, beating well after each addition. (Add just enough broth to make a thick, creamy paste).

2. In the mean time, soak corn husks in warm water for at least 20 minutes; rinse to remove any corn silk and drain well.

2. To assemble each tamale, spread 2 tablespoons of the masa mixture on the center of the corn husk (each husk should be about 6 inches wide at the top- this is about the width of a relaxed hand. If husks are small, overlap 2 small ones to form one. If it is large, tear a strip from the side). Ana likes to use a masa spreader like this to spread the masa - http://www.amazon.com/Tamales-Masa-Spreader-colors-vary/dp/B003DQS9O2

2. Place about 1 tablespoon meat and sauce mixture in the middle of the masa.

2. Fold in sides of husk to the middle and fold up the bottom beneath.

2. Place an upturned bowl in the center of a steamer basket placed in a Dutch oven or large pot.

2. Lean the tamales in the basket, open side up.

2. Add water to Dutch oven just below the basket.

2. Bring water to boil and reduce heat.

2. Cover and steam 40 minutes, adding water when necessary.
3. To freeze these for future meals, leave them in the husks and place them in freezer bags. To reheat, thaw and wrap in a wet paper towel and reheat in the microwave for 2 minutes for one or two or re-steam them just until hot.

2. 
   
3. 
   

2. Nutritional Stats

2. Per 1 tamale
3. 153 cals
4. 93.3 g fat
5. 10.7 g carbs
6. 6.8 g protein
7. 
   

Crockpot Snickerdoodle Protein Cheesecake in Jars

This recipe is another sneak peek into one of the recipes in an upcoming cookbook that I wrote for Venus Index Immersion members! If you do not have Immersion or Venus Index - you can learn more here - http://products.venusindex.com/

Before I share the recipe, I have a simple life hack tip on hulling strawberries with a straw! I love to garnish this cheesecake with berries, it looks gorgeous!

Anyway, be sure to scroll to the bottom to check out the macronutrients on these cheesecakes. Pretty impressive!

Now onto the recipe...

Crockpot Snickerdoodle Protein Cheesecake in Jars

Serves 8

Ingredients
Two scoops of vanilla, cinnamon, or snickerdoodle protein powder (I used PEScience)
2 eggs
2 or 1/3 cup egg whites
1.5 cups Greek yogurt
2 cups granular sweetener of choice (I used stevia)
1 tsp natural vanilla extract
1 tsp cinnamon (reduce by at least half if using cinnamon or snickerdoodle protein powder)
2 x 8 oz packs of fat free cream cheese
8 mason jars (tested with 1/2 pint size jars, you could also use ramkins)
Optional - whip cream and sprinkles

Directions: Fill your crockpot with about an inch of water and turn it on high. Test how your jars or ramekins will fit in. (I typically do mine in two batches or turn on two crockpots since mine will not all fit in at once.)

Start with creaming the cream cheese and protein powder, then add the sweetener, yogurt, and eggs. Then add the rest of the ingredients. Mix your ingredients well with a mixer. Next, pour mix evenly into the jars. Then, carefully place in the crockpot. Make sure to not get water inside the jars. Add enough water to bring the water level 3/4 of the way up the sides. Cook for 2 hours.

Allow to cool and place in the fridge for a few hours.
Top with whatever your heart desires- I like whip cream, sprinkles, and a bit more cinnamon/stevia mixed across the top.

Nutritional stats per serving

142 cals
1.5 g fat
6 g carbs
21.5 g protein


Did you know about this straw hack?!
X- Liss

Greek Stuffed Crockpot Chicken

I have been writing a series of cookbook for Venus Index, and want to share a sneak peek of one of the recipes in a recently released cookbook!

I had some of our family over for dinner Friday night, and we had this. All four kids enjoyed this recipe, and I would consider a couple of those to be on the picky eater side. So is my brother-in-law ;) he seemed to like his since he cleaned his plate! So this is one I will make again. And I really like the macros.

If you are a Venus Immersion member, you can download the 10th Immersion edition cookbook- Feeding a Crowd HERE in your cockpit, scroll almost to the bottom.

If want Venus Immersion, order it HERE 

Disclaimer: I halved the recipe and left out the chicken stock since I was out.

Greek Stuffed Chicken Breasts in the Crockpot

Serves 12

Ingredients

4 lbs. boneless skinless chicken breast (12 x 6oz. chicken breasts)

6 cups finely chopped spinach

4 roasted red peppers, chopped

1/2 cup sliced black olives

2 cups chopped artichoke hearts

8 oz. reduced fat feta

2 tbsp. oregano, chopped

2 tsp. garlic powder

3 cups chicken broth

Salt and pepper

Directions: In a bowl, mix together the spinach, artichoke hearts, roasted red peppers, feta, oregano, and garlic. Season chicken breast with salt and pepper.

With a sharp knife, make a deep cut in the center of the chicken breasts to create a pocket. Be careful not to cut through the chicken.

Stuff the chicken breasts with the spinach mixture.

Add to the slow cooker. To get all the chicken to fit, you will likely need to place them on their sides with the spinach mixture facing up, basically stacking them sideways across the bottom of the slow cooker. This also prevents the stuffing from falling out.

Add the chicken broth.

Cook on low for 4 hours, checking to make sure the chicken is fully cooked through.

I chopped up my stuffing in the crockpot to be more a bit quicker

I had extra stuffing so I just smothered all of it ;)

I served the chicken with roasted veggies that my sister-in-law made and fresh bread

Nutritional stats per serving

(1 stuffed chicken breast)

209.8 calories

5.7g of fat

4.3g of carbs

34.1g of protein

Efficiency in the gym

I have been adding additional shoulder, ab, and glute work to my base Venus workouts for a while now; I guess it has been about a year.

One thing I have learned is that I can combine similar equipment and body position work for efficiency. I had never really considered this before, and maybe to many of you this may be a no-brainer. But for someone who is really driven by efficiency, I cannot believe that it had never occurred to me! I mean, I blow dry my hair and read my Bible at the same time. 'you would figure it might have crossed my mind before, right? Haha!

The idea really was driven home a few weeks ago when I was travelling and the only thing the hotel gym had was the cable machine. That will really make you think about what you can do with how one or two arms will set up!

It has taken me a while, honestly, to get comfortable with adding my own exercises to a workout plan that is written out. But I know what I need now, and I am reaping the benefit of this additional targeted work. 

*Disclaimer* you need to have been lean (or are) to see what you need before adding extra specific body part work into your routine. The only additional work I can see most any woman needing across the board is additional glute work. Remember too that additional work is to build out areas, not slim as that is driven from fat loss.

Glute, chest, and abs quadset

Here my base workout called for 3 sets of 12 pushups. I needed to add some additional glute and ab work into my day, so I turned that base idea into the following quadset:

1. Banded side lying hip raise

2. Push up *disclaimer* need to pull my head up and get deeper!

3. Banded donkey kick

4. Ab wheel

I did 3 sets of 12 reps each, no rest

Glute and abs superset

This was an addition to the end of a workout that needed additional ab work; the original workout called for reverse hyperextension.

A. Weighted Reverse Hyperextenstion

B. Swiss Ball Crunch

3 sets of 12 each, no rest

P.S. I like to wear the heaviest leg weights I have (these are 10 lbs each) to really ramp up the reverse hyperextensions! On the Swiss ball crunch, really stretch back over the ball to get a full range of motion, and then come up through your knees!

Hopefully, this gave you some ideas if you are adding in additional work to your routine.

My next adventure is trying to go as heavy as possible on two movements per workout. I want to start tracking my strength gains and this seems like a logical place to start. 

I am rotating through doing as many reps as possible on one upper body and one lower body exercise per session. I am pulling enough weight to do 1-5 reps until failure for 3 sets.

Upper body:

Bench

Shoulder Press

Dips

Row

Chin ups

Lower body:

Deadlift

Squat

Hip Thrust

What is new in your workout world?

X- Liss

  

Ana's Picadillo Chile Rellenos

My sweet mother-in-law, Ana, grew up and went to University in Mexico.  She makes the most incredible food and bakes unbelievable treats! Ana can cook ya'll.

Ana and I making tamales

So Ana was actually my friend before she was my mother-in-law. She was a regular in my gym class and we became fast friends. Ana then got immersed into Venus with me. We soon realized we were back door neighbors, her house was directly across the alley from our old house! Anyway, the more I got to know her, the more I realized that she and my father-in-law were like disconnected soul mates. They HAD to meet! It took me months of talking, begging, pleading to make it happen. When they finally did go out, they just clicked. And now she is my mother-in-law. It is like I picked her out haha!

We came this past week to stay with them, and she remembered that I wanted to learn how to make tamales (will share that recipe soon too!) and chile rellenos.  Ana makes one very different but insanely delicious relleno. Consider yourself lucky she was generous enough to share the recipe! But it is definitely not low calorie or high protein haha! This is a special occasion recipe that will knock some guests socks off!

Ana's Picadillo Chile Rellenos

Serves 8

Ingredients
8 poblano peppers
vegetable oil
1 pound ground beef (we used 93% lean)
1 large banana, mashed
1 white onion, diced
3 large tomatoes, subed
2 cloves garlic, minced
1/2 cup raisins
1/2 cup slivered almonds
3 eggs. separated
1/4 cup flour

Directions:
In a large shallow saute pan, pour enough oil to coat the bottom and place 2-3 peppers over high heat to blacken the outside.

Turn peppers in oil until most of the outside is blistered and blackened.

Immediately place blackened peppers into a large plastic sealed bag to sweat. When cooled, run peppers under cool running water to remove skin. Slit one long cut into side of peppers and remove seeds as well.

Meanwhile, in a medium pot, start making the picadillo beef stuffing. Place the beef, mashed banana, onion, garlic, and tomatoes over medium-high meat. Toss every minute or so until beef is browned. Then stir in the almonds and raisins.

Start stuffing the picadillo beef into the poblano peppers. You want the pepper to be full but still be able to completely close the skin around the stuffing.


Next, start the batter. In a stand mixer, whip 3 egg whites until stiff. Then mix in the yolks and the flour.


In a large, deep pot, cover the bottom with about 1" of vegetable oil over medium-high heat. The oil is just right for frying when you can dip a wooden spoon with a little batter and it immediately starts bubbling.

To coat the chiles with batter, turn the batter bowl slightly sideways. Lie a stuffed pepper in with the slit on the side. Then take your wooden spoon and pour batter over the top.

Slide the battered relleno up onto the spoon and gently lay into hot oil. As soon as it is golden brown on one side (approx 30 seconds to a minute), slide up onto the spoon and flip it. Quickly add in the next relleno in to cook.

When the rellano is cooked on the other side, lay onto a plate lines with paper towels to soak up the excess oil. Enjoy!

Ana serves her rellenos with mexican rice (this recipe is similar to hers) along with pinto beans (this is her recipe for refried pinto beans, she just did not mash them this night!).

Nutritional stats per serving

1 pepper (I estimate that each relleno soaked up 1 tsp of oil in the calories)

390 calories
24.9 g far
22.0 g carbs
19.5 g protein