Add the Y to your Spring Break bucket list by joining us for our Spring Break Wellness Challenge! Throughout the month, we’ll be “traveling” to popular Spring Break destinations while sharing workout inspirations, healthy recipes, and health and wellness tips.
WEEK 1 | MARCH 7 – MARCH 13
Ride, run, and/or walk a total of 39.77 miles — the amount of miles it is to get from one side of the island to the other.
- Maui is known for excellent fish, which is also good for your heart. Try to incorporate two servings of fish per week. Choose fish and shellfish that is low in mercury and high in omega-3s such as salmon, sardines, mussels, rainbow trout and Atlantic mackerel.
- To limit alcohol consumption, swap an alcoholic beverage for a fun mocktail, or alternate alcoholic beverages with water.
Grilled Salmon with Mango Salsa & Coconut Rice
- 4 (6 oz) skinless salmon fillets
- 3 Tbsp olive oil, plus more for grill
- 2 tsp lime zest
- 3 Tbsp fresh lime juice
- 3 cloves garlic, crushed
- Salt and freshly ground black pepper, to taste
- 1 1/2 cups Coconut Water
- 1 1/4 cups canned coconut milk
- 1 1/2 cups jasmine rice, rinsed well and drained well
- 1/2 tsp salt
- 1 large mango, peeled and diced
- 3/4 cup chopped red bell pepper (1/2 large)
- 1/4 cup chopped fresh cilantro
- 1/3 cup chopped red onion, rinsed under water and drained
- 1 large avocado, peeled and diced
- 1 Tbsp fresh lime juice
- 1 Tbsp olive oil
- 1 Tbsp Coconut Water
- Salt and pepper, to taste
For the Salmon
- In an 11x7-inch baking dish whisk together olive oil, lime zest, lime juice, garlic and season with salt and pepper to taste (a fair amount of each).
- Place salmon in baking dish, cover and allow to marinate in refrigerator 15 - 30 minutes, then flip salmon to opposite side and allow to marinate 15 - 30 minutes longer. Preheat a grill over medium-high heat during last 10 minutes of marinating.
- Brush grill grates with oil. Place salmon on grill and grill about 3 minutes per side or until just cooked through (turn carefully as the salmon will be fragile).
For the Coconut Rice:
- While salmon is marinating prepare coconut rice. In a medium saucepan bring coconut water, coconut milk, rice, and salt to a full boil.
- Cover and simmer until liquid has been absorbed (there may be just a little bit of excess liquid in center which you can drain off), about 20 minutes. Fluff with a fork, then let rest 5 minutes.
For the Mango-Avocado Salsa:
- While the salmon is grilling prepare salsa. In a medium bowl toss together mango, bell pepper, cilantro, red onion, avocado, lime juice, olive oil and coconut water. Season with salt and pepper to taste.
- Serve salmon warm with coconut rice top with avocado mango salsa.
Recipe from Cooking Classy.
Piña Colada Mocktail
- 16 oz. frozen pineapple
- 15 oz. can unsweetened light coconut milk
- 1/2 cup 100% pineapple juice
Blend all ingredients together in blender and serve. Recipe from Strength & Sunshine.
WEEK 2 | MARCH 14 – MARCH 20
- Walk up and down your staircase 12 times, the equivalent of walking up and down Chichen Itza.
- For an additional challenge, ride, walk, and/or run a total of 129.3 miles, the length of the popular Ruta Escénica Cobá near Cancun.
- Carbohydrates are an important part of your diet; however, not all carbohydrates are created equally. There are three main forms of carbohydrates – sugars, starches, and fibers. Your body turns sugars and starches into glucose rapidly, while much of the fiber you eat is not digested. Looking at “net carbs” instead of “total carbs” can help you be more thoughtful about your carb choices.
- Net Carbs = Total carbs – fiber – sugar alcohols
- For example, a medium-sized sweet potato contains a total of 26 grams of carbs. After subtracting the 4 grams that come from fiber, you are left with 22 grams of carbs.
- To increase your fiber intake, choose whole grains over refined grains when you have the option (i.e., 100% whole wheat bread vs. white bread, corn tortillas vs. flour tortillas).
Honey-Lime Sweet Potato Tacos
- 1 ½ lb. sweet potatoes
- 3 Tb. olive oil, divided
- 1 tsp. cumin
- 1 tsp. paprika
- ½ tsp. cayenne pepper
- Salt and pepper
- 1 medium red onion, diced
- 1 red bell, poblano or jalapeno pepper, seeded and diced
- 2 cloves garlic, minced
- 1-15 oz. can reduce sodium black beans, drained, and rinsed
- 1 cup corn, fresh or frozen
- 3 Tb. honey
- 3 Tb. fresh lime juice
- 4 Tb. chopped cilantro
- 8 corn tortillas
- Preheat oven to 425 degrees. Dice sweet potatoes into ½-inch cubes and place in large bowl. Sprinkle potatoes with 2 Tb. olive oil and seasonings. Toss to coat and spread single layer onto a baking sheet. Roast about 15-20 minutes until tender, tossing halfway through baking.
- While potatoes are roasting, heat a large skillet with remaining oil and add diced onion and peppers. Sauté onions and peppers until tender and caramelized, about 7 minutes then add garlic. Reduce heat to medium low and add beans, corn, honey, and lime juice. Heat for another 2 minutes until warm. Add sweet potatoes and cilantro.
- Serve in warm tortillas with desired toppings such as cheese, avocado, lettuce, etc.
- 2 cups limeade
- 3/4 cup orange juice
- 1/4 cup simple syrup
- 1/2 – 1 cup club soda
- Sugar and coarse salt for rim
- Limes for garnish
- In a small pitcher, mix limeade, orange juice, and simple syrup.
- Mix equal parts sugar and coarse salt and pour onto a plate.
- Slice lime and run lime slice around the rim of each glass and then dip it into the sugar/salt mixture to coat the rim of the glass.
- Fill glass 1/2 full of ice.
- Pour limeade mixture into glass, almost to the top of each glass.
- Top off the glasses with a little club soda.
- Add a lime wedge to squeeze into each drink.
Recipe from Liz On Call.