Today I did an upper body workout combined with cardio. After each strength exercise I did 100 high knees and at the end of each circuit, I did 200 high knees. Total 3 circuits.
I am learning how to do hand stand and incorporate it in my upper body routines lately. The whole workout took me 25 minutes and I did 10 minutes high knees, moderate speed after it. Recently I enjoy longer workouts with less intensity. There is a short intense part and after that light cardio.
Brunch was very delicious and high in vitamin C. For the sauce, put everything in a food processor, pulse until you like it, I prefer chunky mixture.
1 big tomato
2 big red peppers
A handful of baby spinach
A handful of Rocket salad
2 tsp. balsamic vinegar
2 tsp. extra virgin olive oil
Add beans, lentils, peas or chickpeas and it is so good! Last night I soaked 70 gr. (2.5 oz.) chickpeas and today I boiled it 70 minutes or until well done. In most cases I soak beans, seeds and nuts before cooking. When I am in a hurry I buy them ready to save time and I prefer jars than cans.
Do you know parsley and red pepper are best for vitamin C load?
Vitamin C for 100 gr (4 oz.) food
Parsley 133 mg.
Red pepper 128 mg.
Kiwi 98 mg.
Broccoli 89 mg.
Fennel 85 mg.
Orange 53 mg.
Lemon 53 mg.
Cauliflower 48 mg.
Cabbage 37 mg.
Grapefruit 34 mg.
Spinach 28 mg.
Tangerine 27 mg.
I had an apple after this filing brunch, mmmm, love full tummy 🙂 If you want even more Vitamin C, go for kiwi 🙂
Question: Do you think about micronutrients (vitamins, minerals) or you watch your macronutrients (protein, carbs, fats)?
Rumi answer: I used to count my protein, carbs, fats. Then I stopped counting them and watch to have enough protein and low carbs and fats. It took me years to switch my attention to micronutrients. I don’t count calories, grams of protein, carbs and fat as long as I eat only whole, unprocessed food, which I call “food source”, or food that is not made of other food.