Ready in 30 minutes! Makes 4 servings
1 small sweet potato
6 tbsp. Parmesan cheese
1tbsp. canola mayo
1 tsp. Dijon mustard
1 tsp. garlic powder
1 tsp. ground black pepper
1 cup skim milk
1 tsp. olive oil
1/2 onion chopped ( optional)
1 cup frozen peas
2 cups cooked brown rice
1 7oz. can tuna ( drained and flaked)
1. Preheat oven to 400 degrees
2. Peel sweet potato, heat in microwave and mash well with a fork. Set aside
3. In a large bowel , mix together cheese, mayo, mustard, garlic powder, pepper, and milk. Add mashed potato and blend well to get a creamy , orange sauce.
4. Heat oil in a small skillet. Saute onion until soft ( about 2 minutes). Add peas. Add brown rice to re-heat. Then stir in sweet potato. Add tuna and mix to combine.
5. Place everything in an 8x8- inch baking dish and bake for 20 minutes. Serve on a bed of steamed spinach.
If you are making this for a family- just double all above. it tastes much better than it sounds!
calories per serving = 330
carbohydrates= 45 grams
protein = 25 grams
sodium = 274mg
saturated fat= 1gram
trans fat= 0
Wednesday, November 30, 2011
Thursday, November 24, 2011
THANKSGIVING DAY WORKOUT @ PERSONAL BEST STUDIO
100 JUMPING JACKS
75 MT. CLIMBERS
50 KETTLE BELL SWINGS
25 HIGH KNEES
10 KETTLE BELL SUMO SQUATS
5 JUMPING KNEE TUCKS
2 TIMES
100 SQUATS
75 FIGURE 8 LUNGES
50 AMERICAN KETTLE BELL SWINGS
25 BURPES
10 KETTLE BELL SINGLE ARM SQUAT THRUSTS
5 HELL TUCKS
2 TIMES
ABS :
20 LEG EXTENSIONS
20 EACH SIDE OBLIQUE CRUNCHES ( 20 PULSES EACH SIDE)
20 EACH SIDE - SIDE V-UPS
20 HYPEREXTENSIONS
YOGA - 1/2 HOUR
75 MT. CLIMBERS
50 KETTLE BELL SWINGS
25 HIGH KNEES
10 KETTLE BELL SUMO SQUATS
5 JUMPING KNEE TUCKS
2 TIMES
100 SQUATS
75 FIGURE 8 LUNGES
50 AMERICAN KETTLE BELL SWINGS
25 BURPES
10 KETTLE BELL SINGLE ARM SQUAT THRUSTS
5 HELL TUCKS
2 TIMES
ABS :
20 LEG EXTENSIONS
20 EACH SIDE OBLIQUE CRUNCHES ( 20 PULSES EACH SIDE)
20 EACH SIDE - SIDE V-UPS
20 HYPEREXTENSIONS
YOGA - 1/2 HOUR
Tuesday, November 15, 2011
Misconception: If I lift weights, I'll put too much stress on my joints
FACT: Actually the opposite is true. Joints become healthier with resistance training.
Obviously overloading a joint can lead to injury. However, an appropriate program of resistance training, combined with reasonable progression in weight, range of motion, and proper technique can be the best thing to increase joint stability.
Simple movement or articulation of a joint provides nourishment by increasing blood flow to the joint you are working. Furthermore, the resistance strengthens the connective tissue (ligaments and tendons) which maintains the integrity of the joint and helps to prevent injury. Joints without consistent resistance training are weakened and vulnerable to injury.
Obviously overloading a joint can lead to injury. However, an appropriate program of resistance training, combined with reasonable progression in weight, range of motion, and proper technique can be the best thing to increase joint stability.
Simple movement or articulation of a joint provides nourishment by increasing blood flow to the joint you are working. Furthermore, the resistance strengthens the connective tissue (ligaments and tendons) which maintains the integrity of the joint and helps to prevent injury. Joints without consistent resistance training are weakened and vulnerable to injury.
Thursday, November 10, 2011
Stress and Exercise
Stress is a natural response to the mental and emotional demands that we all face on a daily basis. Stress can take a toll on our physical and emotional well-being when it becomes chronic.
Exercise is a valuable tool for stress management, as physical activity facilitates the production of positive biochemical changes in our body and mind.
It is useful for us all to understand the physical responses that physical activity facilitates in order to counteract the effects of the stress response. A study reported in the American Journal of Medicine indicates that partaking in regular exercise reduces the amount of adrenal hormones that the body releases in response to stressors.
Exercise is a highly effective means to control stress. Participating in physical activity has these benefits:
* reduces the production of cortisol ( the hormone that increases belly fat)
* lowers the heart rate response to stress
* lower levels of anxiety from daily life issues
* people who engage in physical activity were generally calmer and exhibited better moods and stress control than those who do not engage in exercise, in other words , physically fit people are better equipped to handle stressful situations than those who are unfit.
* physical activity helps to promote the production of greater amounts of endorphins. Endorphins are powerful opiate proteins and neuro-chemicals produced within the body . Endorphins which are released as a result of exercise , help reduce stress, as they have potent positive effects on mood and behavior.
* people who exercise are less likely to report symptoms of depression and have a better out look on life.
As you can see, the benefits of a consistent exercise program go way beyond weight loss!
Exercise is a valuable tool for stress management, as physical activity facilitates the production of positive biochemical changes in our body and mind.
It is useful for us all to understand the physical responses that physical activity facilitates in order to counteract the effects of the stress response. A study reported in the American Journal of Medicine indicates that partaking in regular exercise reduces the amount of adrenal hormones that the body releases in response to stressors.
Exercise is a highly effective means to control stress. Participating in physical activity has these benefits:
* reduces the production of cortisol ( the hormone that increases belly fat)
* lowers the heart rate response to stress
* lower levels of anxiety from daily life issues
* people who engage in physical activity were generally calmer and exhibited better moods and stress control than those who do not engage in exercise, in other words , physically fit people are better equipped to handle stressful situations than those who are unfit.
* physical activity helps to promote the production of greater amounts of endorphins. Endorphins are powerful opiate proteins and neuro-chemicals produced within the body . Endorphins which are released as a result of exercise , help reduce stress, as they have potent positive effects on mood and behavior.
* people who exercise are less likely to report symptoms of depression and have a better out look on life.
As you can see, the benefits of a consistent exercise program go way beyond weight loss!
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