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!
Monday, October 31, 2011
Eat Mindfully
Keep these tips in mind to get the most out of your clean -eating plan, and to see the best results!
#1 Stop eating when you are full:
Use the hunger and fullness scale before and during your meals ( 1 being very hungry , 7 being comfortably full). Learn to recognize stages of fullness by paying attention to your body, and stop when you are moderately full ( not stuffed!), about half way up the fullness scale.
#2 Focus on each bite, not the whole meal:
Pause with each bite to discern the different flavors and textures. This mindset will allow you to stop eating once you reach the bite that makes you feel full, rather than feeling the need to complete the whole meal.
#3 Minimize Distractions:
Don't eat in front of the TV, while driving or standing. Sit at a table, giving your meal your full attention.
#4 Write it Down:
Keep a log of what you eat and how you feel while you are eating. This will allow you to see how your surroundings, time of day, and the company you keep ( friends and family you eat with) effect how much you eat and what types of food you may be consuming. Recognize and eliminate your triggers.
#1 Stop eating when you are full:
Use the hunger and fullness scale before and during your meals ( 1 being very hungry , 7 being comfortably full). Learn to recognize stages of fullness by paying attention to your body, and stop when you are moderately full ( not stuffed!), about half way up the fullness scale.
#2 Focus on each bite, not the whole meal:
Pause with each bite to discern the different flavors and textures. This mindset will allow you to stop eating once you reach the bite that makes you feel full, rather than feeling the need to complete the whole meal.
#3 Minimize Distractions:
Don't eat in front of the TV, while driving or standing. Sit at a table, giving your meal your full attention.
#4 Write it Down:
Keep a log of what you eat and how you feel while you are eating. This will allow you to see how your surroundings, time of day, and the company you keep ( friends and family you eat with) effect how much you eat and what types of food you may be consuming. Recognize and eliminate your triggers.
Monday, October 17, 2011
Don't Skip Meals
Failure to eat every 2-3 hours ( men every 2, women every 3 ) has it's consequences.
You will be risking a growing appetite and a subsequent binge by skipping meals when you go longer than 3-4 hours between meals. Your body will also go into starvation mode and hold on to every calorie you put in your mouth for these times of "starvation"! If you want your body to be a calorie burning machine, one of the most important things you can do is eat healthy foods regularly.
These days most people are so busy that they forget to do the most important things to improve their health and physique- eat and sleep!
Eat an apple or carrot sticks on your way home from work so that when you arrive home you aren't starving, and will have better control of your appetite and food intake. Eat a salad or bowl of raw vegetables before lunch and dinner, this will help control your portion sizes and high-calorie foods at meal times.
Get in the habit of sitting down for a few moments at the start of each week to create a daily and/or weekly meal plan ( grocery list). This will provide structure to your daily meals and you wont feel so overwhelmed by what you may be eating that day.
Remember: IF WE FAIL TO PLAN- WE PLAN TO FAIL!
You will be risking a growing appetite and a subsequent binge by skipping meals when you go longer than 3-4 hours between meals. Your body will also go into starvation mode and hold on to every calorie you put in your mouth for these times of "starvation"! If you want your body to be a calorie burning machine, one of the most important things you can do is eat healthy foods regularly.
These days most people are so busy that they forget to do the most important things to improve their health and physique- eat and sleep!
Eat an apple or carrot sticks on your way home from work so that when you arrive home you aren't starving, and will have better control of your appetite and food intake. Eat a salad or bowl of raw vegetables before lunch and dinner, this will help control your portion sizes and high-calorie foods at meal times.
Get in the habit of sitting down for a few moments at the start of each week to create a daily and/or weekly meal plan ( grocery list). This will provide structure to your daily meals and you wont feel so overwhelmed by what you may be eating that day.
Remember: IF WE FAIL TO PLAN- WE PLAN TO FAIL!
Wednesday, October 12, 2011
Protein Bars
There are 3 basic types of energy bars:
*high carbohydrate bars
*high protein bars
*balance bars - contain a moderate amount of carbohydrates, fat, and protein
Carbohydrate bars are only needed if you are about to faint just before a workout or getting ready to run a marathon. They are filled with empty calories(sugar!).
Protein bars can come in handy right after a workout or when you need a snack to tide you over. They should not be used as a meal replacement unless you have no other option at the time ( real food is always best!).
When buying bars, look at the nutrition label. The fat content should be less than 6 grams and the saturated fat less than 3 grams.
The sodium content should be less than 200 milligrams and the carbohydrate content less than 5 grams. A few grams of fiber would be nice too.
Look for a bar with around 30-40 grams of protein per bar ( your body can not absorb more than 40 grams of protein per meal. Any more than that will be excess calories and stored as fat ).
Remembering that 1 gram of protein = 4 calories per gram.
One of my favorite bars is by EAS - Myoplex Low Carb Bar
*high carbohydrate bars
*high protein bars
*balance bars - contain a moderate amount of carbohydrates, fat, and protein
Carbohydrate bars are only needed if you are about to faint just before a workout or getting ready to run a marathon. They are filled with empty calories(sugar!).
Protein bars can come in handy right after a workout or when you need a snack to tide you over. They should not be used as a meal replacement unless you have no other option at the time ( real food is always best!).
When buying bars, look at the nutrition label. The fat content should be less than 6 grams and the saturated fat less than 3 grams.
The sodium content should be less than 200 milligrams and the carbohydrate content less than 5 grams. A few grams of fiber would be nice too.
Look for a bar with around 30-40 grams of protein per bar ( your body can not absorb more than 40 grams of protein per meal. Any more than that will be excess calories and stored as fat ).
Remembering that 1 gram of protein = 4 calories per gram.
One of my favorite bars is by EAS - Myoplex Low Carb Bar
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