Love Notes by Jari Love

Spicy Butternut Squash Soup – Recipe

by Jari Love

The perfect time of year for soup. This delicious squash soup is full of immune boosting properties and is perfect for those cool days. 

Spicy Butternut Squash Soup

Serves 4 to 6

Ingredients:

1 small butternut squash, about 5 cups, peeled, cored and cubed into 1 inch pieces

2 tbs coconut oil

1 chopped yellow onion

1 tablespoon coarsely chopped garlic

1 teaspoon ginger

1 green jalapeño

1 small sweet apple such as gala

1/2 cup coarsely chopped cilantro leaves and stems

1 1/2 cups unsweetened coconut milk

1 cup vegetable broth

1 teaspoon salt

1/4 cup fresh basil leaves

 Directions: 

1. Melt oil a large saucepan over medium heat. Cook onion about 2 minutes. Add ginger, jalapeño, garlic and squash and apple; cook, stirring occasionally, 8 minutes.
2. Stir in vegetable broth and coconut milk. Bring to a boil; reduce heat. Simmer until squash is tender about 20 minutes.
3. Add cilantro, salt and basil. Puree soup in two batches. When blending hot foods, allow the heat to escape to prevent splattering. Serve hot, with plain yogurt or sour cream, pepper, and pumpkin seeds, if desired.

 Enjoy!

Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.

Cheesy Broccoli Bites Recipe

by Jari Love

Cheesy Broccoli Bites Recipe - Recipe

There are few comforting restaurant dishes I love more in this world than a hot bowl of broccoli-cheese soup. In college, I can remember going to “study” with girlfriends at Panera Bread where I would order this fatty soup in a bread bowl. I needed to fuel my brain, right?! 

While I no longer indulge in this fast-food delight on a weekly basis, my tastes haven’t necessarily changed. That’s where these amazing bites come into play. Warm, cheesy, and satisfying with only 40 calories per serving (20 if you hold the shredded mozzarella on top!) these beautiful bites will curb even the most intense broccoli-cheese cravings. They’d make a tasty light side dish or a party-pleasing appetizer.

Ingredients: 

3 cups broccoli florets, steamed and blotted dry

2 tablespoons low-fat cottage cheese

1/4 cup grated parmesan cheese

2 large egg whites

1/8 teaspoon salt

Pinch of black pepper

1/2 teaspoon garlic powder

1/2 teaspoon dried minced onion

Pinch of sweetener that measures like sugar, optional

3/4 cup shredded mozzarella for topping, optional

 Directions: 

1. Preheat the oven to 450°F. Line a 12-cup muffin tin with silicone or foil muffin liners and spray with cooking spray.
2. Chop the broccoli florets into small pieces (no bigger than the size of a marble).
3. In a large bowl, add the broccoli, cottage cheese, parmesan, egg whites, salt, pepper, garlic powder, onion, and optional sweetener. Stir until everything is well combined.
4. Scoop 2 tablespoons of the broccoli mixture down with your fingers. Sprinkle each bite with mozzarella if desired.
5. Bake for 25 to 30 minutes, or until lightly golden brown on top. Remove from the oven and enjoy warm.

 via popsugar.com

Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.

Ginger Has Healing Powers

by Jari Love

Ginger has a multitude of healing powers. These powers have been proclaimed for thousands of years in alternative medicine and many have been backed recently by modern studies. We runners should care particularly about its ability to: 

Improve circulation 

Aid in digestion 

Strengthen immunity 

Relieve muscle soreness 

Taking approximately 2 teaspoons of fresh ginger may help with DOMS (delayed onset muscle soreness). In terms of digestion, it’s just a fact that all runners are concerned at some point with how their bowels are functioning, and ginger helps with constipation and diarrhea. 

And while moderate daily exercise boosts your immune system, an intense long run or speedwork temporarily compromises it. Start ramping up your miles or pushing your speed and many of you likely will be sidelined for a week (or more) feeling under the weather. Now, in addition to carbohydrates, adding anti-inflammatory foods such as ginger can actually make your immune system stronger even during those hard workouts. 

How to enjoy – Fresh ginger can be found in your produce department and looks like an ugly, knobby root. You’ll typically only use ¼- to ½-inch piece each time (more if you’re juicing), so even a small piece will last a good amount of time in the refrigerator. When using, peel the outer layer and grate into a saute pan if cooking a savory dish. Or place a hunk in your blender or juicer. Alternatively, you can add ginger spice to your dishes or enjoy candied ginger throughout the day.

h/t runnersworld.com

Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.

Recovering From Your Holidays

by Jari Love

It happens to all of us. You go on holiday, or Thanksgiving comes and goes, and you’ve made less than optimal healthy living choices. Holidays can be tough on our resolutions to keep up with our exercise and diet plans, and you can be left feeling sluggish, bloated, achy, out of sorts and maybe your clothes feel tighter than they should. The good news is you can get back to feeling like yourself quickly and back on track with your healthy lifestyle with these 5 steps: 

Step One: Shake it Off- Don’t beat yourself up for poor choices. The holidays happened, maybe you ate things from your “never eat list” or maybe you didn’t exercise when you should—you can’t change it, shake it off and get refocused. 

Make a commitment to yourself. Write it down. Tell other people. Put it in your calendar. The poor choices stop now. Instead of saying “oh well my healthy eating plan is ruined, I may as well have this brownie”, say “today is a new day. Today I am starting on the path to a new, fitter and healthier me.” 

Step Two: Drink Up- The quickest way to get back your energy is to clean out your system by flushing out the toxins and other garbage from your system which you may have accumulated. Drink lots of water this will help you restore balance, combat dehydration as well as combating any water retention. 

Start your day by drinking a tall glass of water with a little lemon, and carry a water bottle with you throughout your day. Make sure you drink even more than you normally would and get at least 10 cups of water throughout the day—more if you are exercising. 

Don’t add artificial sweeteners or stimulants to your water – these will work against your hydration efforts. To add flavor, slice fresh fruit, herbs or vegetables to place in your water. 

Step Three: Whole Foods- To oppose the effects of poor eating choices you need to go clean right away. Set a goal for yourself that for the next four days you need to be extra careful about what you are eating. Eat only whole, real foods. Fruit, vegetables and some lean meat. For these four days try and avoid carbohydrates and focus on filling up with green veggies and lean meat. 

Avoid processed and packaged foods. This is a pretty good general rule for clean eating, but be particularly mindful about avoiding foods like processed meats, cheese, snack foods like granola bars, baked goods and alcohol for the next four days. 

Step Four: Juice it Up- Remember: Go Green to Get Clean. Juicing, or doing a mini cleanse can reduce the negative effects of your holiday binge. Making your own juices or smoothies with hydrating and cleansing ingredients will stop those sugar and fat cravings and re-set your body’s metabolic and digestive processes. Avoid ingredients like carrots, oranges, and tropical fruits due to their high sugar content. 

Here is a detoxifying blend to kick-start your morning—serves 2: 

• 1 cucumber
• Juice of 1 lemon
• 4 basil leaves
• 1 leaves of curly Kale
• 1/2 cup blueberries
• 1 cup water or ice cubes

 Step Five: I like to Move it Move it- The best way to get yourself on track and detoxify your body is to sweat it out. Head to the gym and power out a solid 30 minutes of exercise that gets your heart rate up and your body sweating. 

Follow these five steps and not only will you recover from your holiday indulgences, but you will find yourself motivated to keep pushing your limits and boost your healthy lifestyle plan.

Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.

Zucchini Tortillas Recipe

by Jari Love

You’ve probably already made zucchini bread, maybe zucchini chocolate muffins, and you’ve definitely added some to all of your savory meals. But have you tried zucchini tortillas? 

Over at White on Rice Couple, they came up with an ingenious way to use up this bountiful summer veggie. And unlike yet another loaf of zucchini bread, this one is unlike anything you’ve seen before. 

Grated zucchini is mixed with egg, Parmesan cheese, breadcrumbs and spices, spread into rounds on parchment paper, then baked until they hold together. You can use the resulting zucchini wraps for tacos and burritos, obviously, but they would also make a fabulous wrap for falafel, chicken salad or basically anything you would normally use a tortilla or flatbread for. 

And, of course, they’re a lot healthier than their refined white flour counterparts, offering extra vitamins and fiber to your meal. 

Zucchini Tortillas Recipe 

Ingredients: 

• 4 cups (950ml) zucchini, coarsely grated
• 1 large egg
• 1/2 cup (120ml) grated parmesan cheese
• 1/4 cup (60ml) bread crumbs
• 1/2 teaspoon freshly grated black pepper
• 1/4 teaspoon kosher or sea salt
• 1/4 teaspoon garlic powder
• 1/4 teaspoon ground cumin

 Directions: 

1. Pre-heat oven to 450 degrees F.
2. Remove as much moisture as you can from the zucchini. Add zucchini to large bowl and mix in remainder of the taco shell ingredients (egg, parmesan cheese, bread crumbs, black pepper, salt, garlic powder, and cumin).
3. Cover baking sheets with parchment paper or oven proof baking mat. Scoop about ¼ cup of mixture and press down on baking pan into a thin circle, about 5” wide. Repeat for remainder of mixture.
4. Bake shells for about 25 minutes, or until the shells look “crisp’ and brown around the edges. We like to bake the shells a little longer for a more charred texture and flavor. Just be careful to not bake too long or else the shells dry out and are hard to peel off.
5. After zucchini soft taco shells are cool, gently peel them off the parchment paper.
6. For a video on how to make them, visit White on Rice Couple.

 For a video on how to make them, visit White on Rice Couple.

 via sheknows.com

Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.

Kale & Brussels Sprout Slaw

by Jari Love

This kale and Brussels sprout slaw is a healthy and tasty alternative to regular coleslaw.

Yield: 6 to 8 servings

 Ingredients:

• 3 cups raw Brussels sprouts
• 1 large bunch green kale, stems removed
• 3 green onions, diced
• Toasted almonds chopped

 For the salad dressing:

Yield: 1 1/4 cups

• 2 garlic cloves, minced
• 1 1/2 tsp dijon mustard
• 2 tbsp maple syrup
• 1/4 cup red wine vinegar
• 1 cup (45 g/1.5 oz) fresh basil leaves
• 1 1/2 tsp ground black pepper
• 3/4 cup olive or almond oil
• 1/4 cup lemon juice

 For the dressing:

1. In a food processor, add garlic, mustard, honey, red wine vinegar, balsamic vinegar, lemon juice and basil. Purée until almost smooth.
2. With the blender running on low, slowly drizzle in the olive oil. Purée until thick and smooth.
3. Will keep stored in the refrigerator for up to 3 days.

 For the salad:

1. In 350 degree oven, spread almonds on baking tray and toast almonds until lightly browned 10-12 mins. Remove from the heat, set aside and allow to cool.
2. Grate the Brussels sprouts, or using a food processor fitted with the thin slicing blade, shred the Brussels sprouts.
3. Roughly shred or chop the kale leaves. Add kale and Brussels sprouts to a large salad bowl. Stir in the diced green onions.
4. Make dressing.
5. Pour over the salad dressing and toss to combine. Let the salad sit in the refrigerator for at least 30 mins or overnight. This salad can be made the day before. Toss with the almonds before serving.

Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.

How to Eat an Avocado Seed for Weight Loss

by Jari Love

Eating the meat of the avocado and throwing away the pit is a lot like going for a jog but skipping your weight-room session: It’s bound to slow your weight loss results.

Thanks to its metabolism-boosting oleic-acid content, noshing on the mighty green fruit can help shrink your waist. But eating the meat and the pit may bolster your results. How? The pit is filled with calcium, soluble fiber, magnesium and potassium, four nutrients that have been shown to support total health, fitness recovery, and weight loss. (Avocados not your thing? Learn about other easy ways to burn more fat.) And once you crush the seed with a meat mallet and grind it in the blender, there are tons of tasty ways to eat it. Here are a few of our favorites:

The easiest way to consume an avocado seed is through a straw. To make a smoothie with the oft-overlooked superfood, combine:

• two apples
• a peeled lemon
• half a banana
• a half-cup of spinach
• ginger to taste
• half a ground avocado seed

and blend until smooth.

Believe it or not, a grated avocado seed is a perfect ingredient to balance the flavor of spicy mole recipes. Since the pit is quite bitter and has a strong flavor, we suggest using no more than one ground pit per batch.

Invest in a tea ball infuser and throw a chopped avocado pit inside (a pulverized seed will seep out through the holes). Toss the infuser into a mug and then pour boiling water over it. Since avocado seeds are a bit bitter, you may need to add a bit of sweetener or honey to make your drink more palatable.

Are your goals geared towards building muscle? Check out Top Foods to Gain Muscle by Jari Love.

This post is intended for informational purposes only. Please consult your physician for personalized medical advice.

Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.

Celery Root Bisque (Dairy Free!)

by Jari Love

Here’s a deliciously creamy (yet dairy-free) way to enjoy your veggies. This wholesome, tasty soup is perfect as a light meal.

Celery Root Bisque 
Servings: 8 

Here’s what you need…  

• 2 Tablespoons coconut oil
• 1 bunch scallions, chopped
• 1 large yellow onion, chopped
• dash of sea salt plus 1 teaspoon
• 1.5 lb celery root
• 32oz organic chicken broth
• 1 (13.66 oz) can coconut milk
• 1/4 cup fresh chives, thinly sliced
• black pepper

 Directions:

1. In a large soup pot, place the coconut oil over medium-low heat. Add the scallions, onion, and dash of salt. Cook for 15 minutes, until tender.
2. Peel the celery root, then chop into small pieces. Add the celery root pieces, 1/2 cup of water and the remaining 1 teaspoon of sea salt to the pot. Cover and cook until the celery root is tender, about 15 minutes.
3. Add the chicken broth and coconut milk then cook, uncovered, for 20 minutes. Let cool slightly.
4. Use a hand blender to puree the soup into a very smooth consistency. Garnish with chives and black pepper. Enjoy! 

Nutritional Analysis: One serving equals: 154 calories, 11g fat, 430mg sodium, 7g carbohydrate, 1g fiber, and 4g protein.

Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.

Cardio Moves That Aren’t Running

by Jari Love

The cardio workout anti-runners will love.

We don’t all need to slap a 13.1 sticker on the back of our cars to feel good about a tough workout. In fact, contrary to what many runners would have you believe, running isn’t a requirement for staying healthy. 

While running has many benefits, if you’re just looking to keep your heart healthy while attaining a toned physique, any exercise (or series of exercises) will do. All that’s necessary is sustaining said exercises for a prolonged period of time. 

How long, you ask? 

That depends. Most “cardio workouts” typically last 30 to 60 minutes, but if you ramp up the intensity — à la high-intensity interval training or Tabata workouts — you can get a killer workout in as little as 20 minutes or less. 

To give it a try, choose any four of the 16 following exercises. Perform each exercise as a Tabata: putting in all-out effort for 20 seconds of work, then 10 seconds rest, for eight sets. Each Tabata lasts four minutes. Rest one minute between Tabatas. 

After this 20-minute workout, check back in. I guarantee you’ll be sweaty, tired and out of breath. The perfect cardio solution — no running required. 

1. Inchworms

From a standing position, roll your torso forward and reach your hands to the ground. Walk your hands out in front of you until your body forms a plank, then reverse the movement and return to standing. 

Bonus: Add a push-up at the bottom. 

2. Mountain climbers

Start in a plank position, then bend one knee, drawing it to your chest and planting the ball of the same foot in a forward position. In one movement, hop both feet into the air, supporting your weight on your palms and switching the position of your legs. Extend the bent knee and bend the extended knee. Continue hopping your feet back and forth as fast as you can. 

3. Burpees

Stand tall, feet hip-distance apart, knees slightly bent. Bend forward, plant your palms on the ground just in front of your feet and hop your feet backward in a single movement to a plank position. Immediately hop your feet forward again and return to standing. 

Bonus: Add a push-up when you’re in the plank position and add a jump as you return to standing. 

4. Broad jumps

Stand with your feet hip-distance apart, knees slightly bent, your weight in your heels. Squat down, pressing your hips back as you swing your arms behind you. Then in a powerful movement, press from your heels through the balls of your feet as you swing your arms forward and jump as far forward as you possibly can, landing softly on your heels with your knees bent. Turn around and immediately do another broad jump back to start. 

5. Squat jumps

The squat jump is just like the broad jump, but instead of jumping as far as you can, you’re jumping as high as you can. Make sure you’re using proper jumping form and landing with “soft” knees — slightly bent to absorb the impact. 

6. Grapevine

Takin’ you back to your elementary school dance curriculum. Simply step out laterally with your right foot, cross your left foot in front, step out again with your right foot and cross your left foot behind. Immediately reverse the movement, leading with your left foot. Continue “grapevining” back and forth. 

7. Side shuffles

Like the grapevine, you’re moving laterally to the left and right, but this time you’re not crossing your legs as you move back and forth. Step to the right with your right foot and bring your left foot to meet it, then step to the right again. Shuffle a few steps to the right, then reverse and shuffle back to the left. 

8. Washing machine hops

Stand with your feet together, knees slightly bent. Bend your elbows and clench your fists, holding them in front of your body. Hop into the air and twist your legs and hips to the right while keeping your torso facing forward, landing with your feet together and knees bent. Immediately jump into the air and twist your legs and hips all the way to the left. Continue twisting your lower body from left to right repeatedly. 

9. Skaters

Stand with knees bent in an athletic position, your arms in front of your body. Step to the right with your right foot and cross your left foot back and behind the right foot as you swing your left arm down to the ground to touch your right foot. Immediately reverse the movement, hopping to the left and leading with your left foot. But, this time cross your right foot behind your left, reaching across and down with your right hand to touch your left foot. Continue this “speed skating” motion from left to right. Remember to keep your core tight and torso straight to protect your low back. 

10. Jumping jacks

You know how to do these! Hop both legs outward from your midline while swinging your arms out and over your head, then hop your feet back to center as you swing your arms back down to your sides. Continue jumping as fast as you can. 

11. Frog push-up to low squat

This one’s a toughie! Get down on your hands and knees, planting the balls of your feet on the ground. Press through your feet and palms, lifting your knees from the ground. Bend your elbows into a mini push-up as you simultaneously rotate your hips outward from midline, almost like a frog, pointing your knees out to the sides. 

Press yourself back up, then hop your feet forward — outside your palms — picking your hands up off the ground to enter into a low squat position. Hold for a second, then return to start. 

12. Bear crawl

This one starts just like the frog push-up. Balance on the balls of your feet and your palms, your knees just off the ground. Maintaining this position, step forward with one hand, then one foot, then your other hand and other foot, crawling forward with your knees off the ground while your back remains low and flat (Don’t let your butt point up to the sky!). Take several steps forward, then several steps backward and continue. 

13. Crab walk

Flip that bear crawl over for the crab walk. Balance on your palms and feet, your butt off the ground and take several steps forward, then several steps back.

14. March and twist

Stand tall and march in place — high knees, please! — while simultaneously twisting your torso. Aim to touch your opposite elbow to the knee you’re lifting. 

15. Hacky sacks

Remember hacky sacks? Pretend you’re playing a game without the ball itself. As you lift one leg, rotate your knee outward so the inside of your foot crosses in front of the standing leg. Reach down to tap the inside of your lifted foot with the opposite hand. Lower your foot to the ground and repeat on the opposite side. Try to pick up your pace and hop from side to side as you perform the exercise. 

16. Cross jacks

Very similar to traditional jumping jacks, cross jacks are exactly what they sound like: jumping jacks with a cross-body component. Start with your arms and legs spread wide like a star fish, then hop your feet toward your midline, crossing your left foot in front of your right as you simultaneously cross your left arm in front of your right. Reverse the movement: Hop back to start, then hop inward again. This time crossing your right leg in front of your left and your right arm over your left.

 via sheknows.com

Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.

Why Is Sugar So Bad for Us?

by Jari Love

Sugar is an addiction, and the worst part is most of us don’t even know how much sugar we are ingesting during the day. Sugar somehow sneaks into all kinds of products. Baked goods and desserts are of course obvious culprits, but what about your cereals, yogurts, granola bars, breads, soups, dressings and pasta sauces? If your food is coming out of a box, bag, jar or wrapper chances are it has hidden sugar. Let’s get rid of our processed foods and switch to whole fresh foods!

 Sugar contains no essential nutrients. We all know it contributes to weight gain, but did you also know that high sugar consumption has been linked to chronic and debilitating diseases like diabetes, cancer, liver disease and even heart disease? There is no doubt that in excess highly processed and refined sugars can significantly damage our bodies’ systems and can suppress our immune systems lowering our chances of fighting off colds, flu and other viruses.

 Not only does it promote rapid fat storage, here are sugar’s other dirty little secrets:

• Sugar weakens Your immune system
• Sugar causes insulin resistance
• Sugar is as addictive as hard drugs
• Sugar speeds up the aging process
• Sugar raises your risk of disease
• Sugar is empty calories 

The good news is you don’t have to give up sweet things entirely. There are many wholesome sweeteners available like fruit, stevia, raw coconut sugar, and raw honey. Just remember because these sweeteners are higher in nutrients and lower on the glycemic index than white or brown sugar doesn’t mean you get a free pass to eat as much as you want. Add these sweeteners sparingly to enjoy their health benefits.

Try this make ahead dairy and sugar free Banana-Peach ice cream with raspberry sauce to keep in the freezer for the next time you are craving something a little sweet. 

Raspberry sauce

1 cup raspberries

1/2 tsp vanilla extract

1tsp coconut sugar (optional)

1 tbs chia seeds 

1. Puree all ingredients together in high speed mixer until smooth. Pour into serving jug and refrigerate at least 4 hours (this will give the sauce time to thicken), if you are short on time you can still use the sauce, but it will be runnier than the chilled version.

Banana-Peach ice cream

4 very ripe bananas

1 ripe peach

1 tsp vanilla

1 tsp cinnamon

 1 Blend all ingredients in a high speed blender until smooth. Transfer to a container and keep in the freezer until needed. Serve with raspberry sauce.

 ENJOY!

 Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.