Summer Workouts and a Healthy Chip Recipe!

| August 24, 2015 | 20 Comments

I’m always looking for healthy alternatives to our favourite foods.  I’ve tried a few different options to mimic that satisfying crunch that the mighty chip provides us.  After recently foregoing the deep fried chip version, my search went into full swing.   One of my favourite go to options in the kale chip.  Find my recipe for the perfect kale chip right here.  Sprinkle some nutritional yeast on there and you’ve got a cheesy, vegan, crunchy, healthy chip alternative.  They are always a hit at parties and kids just gobble them up.

The Terra chips were a favourite of mine but the price and deep friedness of them was a deterring factor.  Behold! The tasty root veggie chip (trust me, it tastes better than it sounds).  I’ve been using Dasheen – see?




Yucca, Taro, Sweet potato and squash would work well.  I’ve even used beets – surprisingly good. Slice thin, brush with oil, bake low and slow until crispy and enjoy!  Here’s what it looks like before and after…


Sliced thin

Veggie Chip



Now, while we’re on that healthy kick, why not squeeze in a few exercises?  We might have foregone our gym membership for the summer, taken a break from our favourite class or dialed down our activity in general.  Why not spend 15 minutes, 2 times a week maintaining our strength, improving our posture and increasing muscle mass (which is by the way, more dense than fat and takes up less space – check out a pic here Muscle vs Fat)

Here is your 15 minute summer maintenance workout:

1. Squats: Stand with feet hip width apart and sit hips back, push through heels and squeeze glutes on the way up. 2 sets of 15 repetitions

2. Push ups (knees or toes): Place hands shoulder width apart and ensure back is straight by engaging core muscles, bend elbows and bring chest to floor, press back up to start. 2 sets of 10-15 repetitions

3. Wall snow angels: Stand with hips, shoulders and head against wall, arms at sides palms facing out.  Bring shoulder blades down to floor and keep pressing blades down as you raise arms up to 45 degrees, return to start.  2 sets of 15 repetitions

4. Plank hold (knees or toes): Balance on elbows and knees or toes with a straight back.  Engage core muscles tight (imagine someone is going to punch you in the belly and maintain that tightness).  2 sets of 15-60 seconds

5. Bird Dog: Balance on all 4’s (hands and knees) and extend one arm and the opposite leg out.  Keep back and hips straight, pull core in tight.  2 sets of 10 repetitions each side

Happy summer!



Photo credit Sarah Zahab

Tags: , , , , , , , , ,

Category: Family, Food, Nutrition, Recipes, Snacks, Wellness

About the Author ()

Sarah is a Certified Kinesiologist, Exercise Physiologist, Group Fitness Instructor and Mother of 2. She is the creator of the Prenatal and Postnatal Strength Workout DVD (available at as well as co-created the Elemental Workout®. Sarah owns Continuum Fitness and Movement Performance with her husband, John (, a personal training studio in Westboro, Ottawa offering one on one coaching as well as group classes. Sarah is a former international fitness competitor and has been a nationally ranked race walker.

Comments (20)

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  1. Amy Lovell says:

    Thanks! I will def be trying these workouts! The chips look great too!

  2. Treen Goodwin says:

    awesome thanks for sharing , never heard of using these to making chips , a must try for sure tho thanks !

  3. mrdisco says:

    those are some good tips

  4. Laurie P says:

    We just made Zucchini chips, but this one I have got to try!

  5. Emily Marie says:

    I’ve never had yucca, taro or dasheen. Time to try some new chips I think!

  6. Louise says:

    I’ve been meaning to find a quick home workout to compliment running – I’ll try this – thanks!

  7. KD says:

    I didn’t realize chips were so easy. I always thought they were a bit more complicated.

  8. mrdisco says:

    Planks look easy but they’re really tough

  9. JaimeeM says:

    Ive heard of yucca and taro but never ever tried them or even bought them before, good way to broaden my horizens

  10. kristen visser says:

    i have never tried anything like this but wow such a great and healthy idea. I will have to give them a try. definitely gotta start finding healthy alternatives and exercise again!

  11. kathy downey says:

    thanks for the tips,chips sound good

  12. heidi c. says:

    Sounds like a solid workout that I could accomplish with my packed schedule!

  13. Laurie P says:

    I’ve got a huge squash that grew from the compost….so it’s a bit of a mystery as to what kind it is, maybe I will designate it for this recipe!

  14. kathy downey says:

    Never heard of using these to make chips before but I am going to give it a try

  15. kathy downey says:

    I tried this with our favorite parsnips and there were delicious

  16. Wanda Tracey says:

    Thank you for the tips on exercising and the awesome healthy chips!

  17. Chandra O'Connor says:

    Planks! They are so hard.

  18. kathy downey says:

    The healthy chips are the best !

  19. s powell says:

    Thanks for the workout tips and the healthy chip recipe

  20. s powell says:

    I love making sweet potato chips healthy snack.

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