5-minute Mediterranean Bowl

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Ingredients

Salad

  • 1 small cucumber, cubed
  • 1/2 cup cherry tomatoes, halved
  • small bunch of parsley, chopped
  • 1-2 spring onions, thinly chopped olive oil

For the bowl

  • 7-8 olives
  • 1/3 cup chickpeas, canned, rinsed & drained
  • 2 tbsp hummus
  • 1 tbsp tzatziki
  • 2-3 tbsp quinoa, cooked
  • black pepper, freshly ground

How to make it

Step 1
Wash the vegetables, chop them, place in a mixing bowl.

Step 2
Add olive oil, vinegar, and salt to taste.

Step 3
Assemble your bowl: Salad, rinsed and drained chickpeas, the olives, quinoa. In the middle/on top: 2 tbsp hummus and 1 tbsp tzatziki + freshly ground black pepper.

5 tips to keep your summer workout fresh

Having trouble staying motived with the warm weather here?

Here are 5 tips to keep your summer workout fresh

1. Plan. Set a schedule and stick to it. If you plan a consistent time to workout and add it to your calendar and set reminders the odds of you working out are much greater.

2. Grab a workout buddy. Have someone who can hold you accountable for your workouts and healthy eating choices.

3. Go outside and enjoy the warm weather. There are plenty of ways to stay active and enjoy the summer at the same time. Go for a bike ride, a swim, or even try a fun outdoor class.

4. Make June the new January. Reevaluate and recommit to the goals you set for yourself at the beginning of the year. Whether you’re starting fresh or just keeping up the good work, make the summer season part of the healthy lifestyle you want to build.

5. Don’t let summer takeover. Enjoy the BBQs, the pool parties, but don’t overindulge. It’s ok to have fun and cheat a little on your diet but don’t let summer take away all of your hard work!

4 Morning Habits to Start Adding to your Routine

1. Stop hitting the snooze button. Hitting the snooze button repeatedly might feel so good, getting that extra 10,  20, 30 minutes of sleep, but it is actually messing up your sleep quality. Breaking that habit is a sure way to kick that groggy feeling in the morning

2. Eat Breakfast. There are COUNTLESS benefits to eating breakfast, but most important, eating breakfast gives you energy and cognitive function for your productive day ahead

3. Stretch. Stretching first thing in the morning can be as good as your morning cup of coffee. It wakes up your muscles, allowing for full mobility and range which will help muscle function and develop good muscle structure.

4. Drink Water. Drinking 16oz of water with lemon first thing when you wake up kick starts your metabolism, hydrates you and helps flush the toxins out of your body.