Good Morning! Today we will start off a little easier and progress through the week! Start your day with an 8oz glass of water and a small healthy snack. As with this and all other workouts please consult with your physician prior to starting this program.
Let us BEGIN...
1 mile jog
10 push ups
50 crunches
30 second jumping jacks
10 push ups
walking lunges
break
1/2 mile jog
10 push ups
50 crunches
25 wall squats
STRETCH
Have a great day!
If you need instruction, please email me and I will try and get back to you as soon as I can.
Stay in Shape this summer! Join my 30 day workout today!
Get your booty moving, it's time to kick it up a notch!
Tuesday, November 16, 2010
Taco Bake with Quinoa
Tonights Healthy Recipe is one of my childrens favorites!
1lb Ground Turkey Meat
1 large Tomato (Pureed)
1/2 Green Pepper (Pureed)
1/4 tsp fresh ginger
1/2 cup Cooked Quinoa
1/2 cup chedder cheese
1/2 cup brown rice
Salt and Pepper to taste.
Cook turkey meat until done, add in pureed pepper, tomato and ginger. Cook on low for 10 minutes. In a 8x8 baking dish add meat, Quinoa and rice, top with cheese. Bake for 20 minutes on 325.
For added flavor use Spanish rice or add salsa.
1lb Ground Turkey Meat
1 large Tomato (Pureed)
1/2 Green Pepper (Pureed)
1/4 tsp fresh ginger
1/2 cup Cooked Quinoa
1/2 cup chedder cheese
1/2 cup brown rice
Salt and Pepper to taste.
Cook turkey meat until done, add in pureed pepper, tomato and ginger. Cook on low for 10 minutes. In a 8x8 baking dish add meat, Quinoa and rice, top with cheese. Bake for 20 minutes on 325.
For added flavor use Spanish rice or add salsa.
Hello Tuesday!
BMI Calculator
A frequently used index to assess a person's body composition (or amount of body fat) is called the body mass index, or BMI. This assessment compares your body weight to your height to come up with a value that indicates whether you are underweight, normal weight, overweight, or obese.
Understanding your body composition is valuable because a person's level of body fat is directly correlated with health outcomes. Obesity-related diseases include heart disease, type 2 diabetes, hypertension, and stroke. Thus, working toward weight loss if you are overweight or obese can have a profound positive effect on your health. The table below provides established BMI norms based on various categories of health and fitness.
BMI Reference Chart
Weight Category BMI Range
Underweight <18.5 Normal Weight 18.5-24.9 Overweight 25.0-29.9 Grade I Obesity 30.0-34.9 Grade II Obesity 35.0-39.9 Grade III Obesity >40
*Source: ACE Lifestyle & Weight Management Consultant Manual
For most people, BMI is a quick and easy way to assess body composition, which is why it is so commonly used. However, since body weight (and not percent body fat) is used in determining BMI, there may be problems when using BMI to assess people who are heavily muscled (such as body builders) or who have an athletic body type. Because muscle weighs more than fat, those who have well-developed muscles typically appear overweight or obese according to the BMI reference chart. If you are a person with an athletic or muscular build, do not use BMI as the only method to assess your body composition. An estimation of body fat using the skinfold method would be a more accurate choice.
A frequently used index to assess a person's body composition (or amount of body fat) is called the body mass index, or BMI. This assessment compares your body weight to your height to come up with a value that indicates whether you are underweight, normal weight, overweight, or obese.
Understanding your body composition is valuable because a person's level of body fat is directly correlated with health outcomes. Obesity-related diseases include heart disease, type 2 diabetes, hypertension, and stroke. Thus, working toward weight loss if you are overweight or obese can have a profound positive effect on your health. The table below provides established BMI norms based on various categories of health and fitness.
BMI Reference Chart
Weight Category BMI Range
Underweight <18.5 Normal Weight 18.5-24.9 Overweight 25.0-29.9 Grade I Obesity 30.0-34.9 Grade II Obesity 35.0-39.9 Grade III Obesity >40
*Source: ACE Lifestyle & Weight Management Consultant Manual
For most people, BMI is a quick and easy way to assess body composition, which is why it is so commonly used. However, since body weight (and not percent body fat) is used in determining BMI, there may be problems when using BMI to assess people who are heavily muscled (such as body builders) or who have an athletic body type. Because muscle weighs more than fat, those who have well-developed muscles typically appear overweight or obese according to the BMI reference chart. If you are a person with an athletic or muscular build, do not use BMI as the only method to assess your body composition. An estimation of body fat using the skinfold method would be a more accurate choice.
Monday, November 15, 2010
A little late, but nonetheless still good advice!
How can I avoid Halloween weight gain without missing out on the fun?
Thoughts of October conjure up visions of cool Fall air, changing leaves, football games, and, of course, the celebration of Halloween. Costume parties, haunted houses, carving jack-o’-lanterns and little ghosts and goblins trick-or-treating are standard October festivities. All typically include some readily accessible concoction of sugar-laden, chocolaty, calorie-dense deliciousness. It’s hard for even the most disciplined “dieter” to avoid Halloween weight gain. But it doesn’t have to be that way. Follow these 10 steps below, you might just make it through the month without budging the bathroom scale.
1. Plan ahead. Let's face it, we all eat a little more sugar than normal around Halloween, and that's ok. But, remember to plan ahead -- eat a little bit healthier and exercise a little bit more to make room for the "candy calories." Encourage your family to do the same in anticipation of the kids' upcoming, almost unavoidable, candy binge.
2. Shop last minute, and buy what you don't like. This is one holiday where it pays to procrastinate. Put off buying the Halloween candy until right before the trick-or-treaters arrive. That way, the whole family will have less temptation to break into the candy early. When you do get to the store, buy your least favorite candies so you'll be less likely to indulge in any leftovers.
3. Avoid setting up a desk-top candy jar at the office. If the candy is sitting in front of you, you’re going to eat it. If you must have a desktop dish to show your holiday spirit, fill it with fruits and vegetables instead. Of course, you’ll likely still have ready access to the stuff from other less health-conscious colleagues. Try to take a walking break before going after their candy stashes.
4. Manage your hunger. Make an extra effort to eat a well-balanced diet with regularly spaced meals to ensure adequate nutrition (a candy-only diet will leave you lacking in many essential vitamins and minerals). This sensible eating will also help to stave off hunger pangs which could inadvertently be calmed with consumption of the too-easily-available candy binge if you’re not careful.
5. Tweak your favorite treat. If you're having, or going to a party, make a healthier version of your favorite snack to share. Plenty of healthy recipes are available online that makeover a bad snack into a much healthier one and tastes just as good.
6. Choose the "healthier" candy options, or better yet, give out inedible treats. You can help the kids to avoid Halloween weight gain while at the same time helping yourself by trying to choose “less-unhealthy-treats.” As you know, not all candy is created equal. When buying the candy aim for the healthier options such as sugar-free gum, fruit chews or lollipops as smarter alternatives to candy or at least go for the smaller size of the "better" chocolate candies such as mini Milky Way, Mini 3 Musketeers, and Tootsie Roll Midgets. This year the American Academy of Pediatrics and the “why milk?” campaign are pushing chocolate milk as a relatively healthy Halloween “treat”. Better yet, trade unhealthy Halloween treats for non-edible trinkets like mini play-doh, stickers, bouncy balls, eye balls, and tiny storybooks. If you go this route, try to get something you’re pretty sure the kids will like so you don’t make your house a bull’s eye for eggs and toilet paper.
7. Take the Kids Trick-or-Treating, on foot. Take advantage of this fun-filled family time, and great opportunity to exercise together by covering a large area while out trick-or-treating -- and encourage the kids to sprint to the next doorstep (while, of course, making safety a top priority).
8. Ration the Goods. Help the kids ration the treats so as not to eat them all at once. Also set limits for yourself and how much candy you will "allow” each day. For example, make a deal with yourself that you’ll only eat one small portion-controlled indulgence per day.
9. Freeze It. Freeze some of the kids’ leftover candy for later. Not only does this put the candy out of site, but frozen candy takes longer to eat, and if you opt to wait for it to get to room temperature, the urge might pass.
10. Lighten up. Remember that Halloween, like other holidays, is a single day on the calendar. If your family eats sensibly during the rest of the year, it will have a more lasting impact than a few days of overindulgence.
Thoughts of October conjure up visions of cool Fall air, changing leaves, football games, and, of course, the celebration of Halloween. Costume parties, haunted houses, carving jack-o’-lanterns and little ghosts and goblins trick-or-treating are standard October festivities. All typically include some readily accessible concoction of sugar-laden, chocolaty, calorie-dense deliciousness. It’s hard for even the most disciplined “dieter” to avoid Halloween weight gain. But it doesn’t have to be that way. Follow these 10 steps below, you might just make it through the month without budging the bathroom scale.
1. Plan ahead. Let's face it, we all eat a little more sugar than normal around Halloween, and that's ok. But, remember to plan ahead -- eat a little bit healthier and exercise a little bit more to make room for the "candy calories." Encourage your family to do the same in anticipation of the kids' upcoming, almost unavoidable, candy binge.
2. Shop last minute, and buy what you don't like. This is one holiday where it pays to procrastinate. Put off buying the Halloween candy until right before the trick-or-treaters arrive. That way, the whole family will have less temptation to break into the candy early. When you do get to the store, buy your least favorite candies so you'll be less likely to indulge in any leftovers.
3. Avoid setting up a desk-top candy jar at the office. If the candy is sitting in front of you, you’re going to eat it. If you must have a desktop dish to show your holiday spirit, fill it with fruits and vegetables instead. Of course, you’ll likely still have ready access to the stuff from other less health-conscious colleagues. Try to take a walking break before going after their candy stashes.
4. Manage your hunger. Make an extra effort to eat a well-balanced diet with regularly spaced meals to ensure adequate nutrition (a candy-only diet will leave you lacking in many essential vitamins and minerals). This sensible eating will also help to stave off hunger pangs which could inadvertently be calmed with consumption of the too-easily-available candy binge if you’re not careful.
5. Tweak your favorite treat. If you're having, or going to a party, make a healthier version of your favorite snack to share. Plenty of healthy recipes are available online that makeover a bad snack into a much healthier one and tastes just as good.
6. Choose the "healthier" candy options, or better yet, give out inedible treats. You can help the kids to avoid Halloween weight gain while at the same time helping yourself by trying to choose “less-unhealthy-treats.” As you know, not all candy is created equal. When buying the candy aim for the healthier options such as sugar-free gum, fruit chews or lollipops as smarter alternatives to candy or at least go for the smaller size of the "better" chocolate candies such as mini Milky Way, Mini 3 Musketeers, and Tootsie Roll Midgets. This year the American Academy of Pediatrics and the “why milk?” campaign are pushing chocolate milk as a relatively healthy Halloween “treat”. Better yet, trade unhealthy Halloween treats for non-edible trinkets like mini play-doh, stickers, bouncy balls, eye balls, and tiny storybooks. If you go this route, try to get something you’re pretty sure the kids will like so you don’t make your house a bull’s eye for eggs and toilet paper.
7. Take the Kids Trick-or-Treating, on foot. Take advantage of this fun-filled family time, and great opportunity to exercise together by covering a large area while out trick-or-treating -- and encourage the kids to sprint to the next doorstep (while, of course, making safety a top priority).
8. Ration the Goods. Help the kids ration the treats so as not to eat them all at once. Also set limits for yourself and how much candy you will "allow” each day. For example, make a deal with yourself that you’ll only eat one small portion-controlled indulgence per day.
9. Freeze It. Freeze some of the kids’ leftover candy for later. Not only does this put the candy out of site, but frozen candy takes longer to eat, and if you opt to wait for it to get to room temperature, the urge might pass.
10. Lighten up. Remember that Halloween, like other holidays, is a single day on the calendar. If your family eats sensibly during the rest of the year, it will have a more lasting impact than a few days of overindulgence.
Grilled Chicken and Polenta! Yummo!
Grilled Chicken & Polenta with Nectarine-Blackberry Salsa
Provided by EatingWell.com
Serves 4
Prep Time 40 min.
Nutrition Profile: Diabetes Appropriate Gluten Free Diet Healthy Weight Heart Healthy High Fiber Low Calorie Low Cholesterol Low Sat Fat
Grilled nectarines and fresh blackberries turn into a summery salsa to top cumin-rubbed chicken and polenta in a dish that’s special enough for weeknight entertaining. Make it a meal: Serve with a spinach salad and a crisp glass of rosé.
INGREDIENTS
1 tablespoon canola oil, divided
1 tablespoon ground cumin
1 teaspoon kosher salt, divided
3/4 teaspoon freshly ground pepper
1 16- to 18- prepared plain polenta
1 pound boneless, skinless chicken breast, trimmed
2 nectarines, halved and pitted
1 pint blackberries, coarsely chopped
2 tablespoon chopped fresh cilantro
1 tablespoon lime juice
Hot sauce, to taste
COOKING DIRECTIONS
Step 1
Preheat grill to medium-high.
Step 2
Combine 1 tablespoon oil, cumin, 3/4 teaspoon salt and pepper in a small bowl. Rub 1 teaspoon of the mixture all over polenta. Rub the rest into both sides of chicken. Cut the polenta crosswise into 8 slices. Rub the cut sides of nectarine halves with the remaining 1 teaspoon oil.
Step 3
Oil the grill rack (see Tip). Place the chicken, polenta slices and nectarines on the grill. Grill the polenta until hot and slightly charred, 3 to 4 minutes per side. Transfer to a clean plate; tent with foil to keep warm. Grill the nectarines, turning occasionally, until tender, 6 to 8 minutes total. Grill the chicken, until cooked through and no longer pink in the middle, 6 to 8 minutes per side. Transfer the chicken and nectarines to a cutting board. Coarsely chop the nectarines. Let the chicken rest for 5 minutes, then thinly slice.
Step 4
While the chicken rests, combine the chopped nectarines, blackberries, cilantro, lime juice, hot sauce and the remaining 1/4 teaspoon salt in a medium bowl. Layer the polenta, chicken and fruit salsa on 4 plates and serve.
RECIPE TIPS
Tip: To oil the grill rack: Oil a folded paper towel, hold it with tongs and rub it over the rack. (Don’t use cooking spray on a hot grill.)
NUTRITION INFO
Per serving
Calories: 317
Carbohydrates: 34g
Fat: 8g
Protein: 27g
Dietary Fiber: 6g
Saturated Fat: 1g
Monounsaturated Fat: 4g
Cholesterol: 63mg
Potassium: 458mg
Sodium: 694mg
Exchanges: 1 starch, 1 fruit, 3 lean meat
Carbohydrate Servings: 2
Provided by EatingWell.com
Serves 4
Prep Time 40 min.
Nutrition Profile: Diabetes Appropriate Gluten Free Diet Healthy Weight Heart Healthy High Fiber Low Calorie Low Cholesterol Low Sat Fat
Grilled nectarines and fresh blackberries turn into a summery salsa to top cumin-rubbed chicken and polenta in a dish that’s special enough for weeknight entertaining. Make it a meal: Serve with a spinach salad and a crisp glass of rosé.
INGREDIENTS
1 tablespoon canola oil, divided
1 tablespoon ground cumin
1 teaspoon kosher salt, divided
3/4 teaspoon freshly ground pepper
1 16- to 18- prepared plain polenta
1 pound boneless, skinless chicken breast, trimmed
2 nectarines, halved and pitted
1 pint blackberries, coarsely chopped
2 tablespoon chopped fresh cilantro
1 tablespoon lime juice
Hot sauce, to taste
COOKING DIRECTIONS
Step 1
Preheat grill to medium-high.
Step 2
Combine 1 tablespoon oil, cumin, 3/4 teaspoon salt and pepper in a small bowl. Rub 1 teaspoon of the mixture all over polenta. Rub the rest into both sides of chicken. Cut the polenta crosswise into 8 slices. Rub the cut sides of nectarine halves with the remaining 1 teaspoon oil.
Step 3
Oil the grill rack (see Tip). Place the chicken, polenta slices and nectarines on the grill. Grill the polenta until hot and slightly charred, 3 to 4 minutes per side. Transfer to a clean plate; tent with foil to keep warm. Grill the nectarines, turning occasionally, until tender, 6 to 8 minutes total. Grill the chicken, until cooked through and no longer pink in the middle, 6 to 8 minutes per side. Transfer the chicken and nectarines to a cutting board. Coarsely chop the nectarines. Let the chicken rest for 5 minutes, then thinly slice.
Step 4
While the chicken rests, combine the chopped nectarines, blackberries, cilantro, lime juice, hot sauce and the remaining 1/4 teaspoon salt in a medium bowl. Layer the polenta, chicken and fruit salsa on 4 plates and serve.
RECIPE TIPS
Tip: To oil the grill rack: Oil a folded paper towel, hold it with tongs and rub it over the rack. (Don’t use cooking spray on a hot grill.)
NUTRITION INFO
Per serving
Calories: 317
Carbohydrates: 34g
Fat: 8g
Protein: 27g
Dietary Fiber: 6g
Saturated Fat: 1g
Monounsaturated Fat: 4g
Cholesterol: 63mg
Potassium: 458mg
Sodium: 694mg
Exchanges: 1 starch, 1 fruit, 3 lean meat
Carbohydrate Servings: 2
Are you ready???
Welcome my friends to my Fitness blog. I will have fitness tips, articles, recipes and advice as well as workouts posted daily. I challenge you to try my 30 day bootcamp that starts THIS Wednesday!! In addition to the daily workouts the Bootcamp will have workouts listed for the week. This Challenge is for the strong willed, you have to be motivated and if you are you will see results! Remember to check back daily!!! Peace, Love and Health to you always---Mindy!
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