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Monthly Archives: April 2012

Breakfast shake

When I am pressed for time I have been making this shake for breakfast. So tasty and believe it or not it’s filling. Try it!

6oz low fat or fat free milk
1/2 cup quick oats (oatmeal)
1 scoop protein powder
1/2 banana frozen
A few ice cubes
Blend and be on your way out the door to work in minutes!
You’re welcome. Lol

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Posted by on April 24, 2012 in Healthy Eating, Smoothie/shake

 

FAS Tip #1

When eating out at restaurants ask for all dressings and sauces on the side. You will use less when dipping your salad or other food versus pouring it on. Therefore saving calories!

 
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Posted by on April 23, 2012 in Fit and Sexy Tips

 

Jumbalaya…The Healthy Way

For dinner I made my dad and I Jumbalaya! It was soooo delicious. Daddy loved it. Nice and healthy meal too. Well with a few slight changes from the regular. Here’s how to do it!
Ingredients:

1 tbsp olive oil
1/2 onion, chopped
1/2 zucchini, chopped
1/2 red bell pepper, chopped
1/2 green pepper, chopped
1 garlic clove, minced
2 turkey Italian sausages
1/2 cup dry quinoa
1 cup low-sodium chicken broth
2 can fire-roasted tomatoes
1/2 lb shrimp
1/2 pound chicken
Sea salt and pepper, to taste

Heat oil in a large nonstick skillet over medium-high heat. Sauté onion, zucchini, bell pepper, garlic and sausage slices for 5 minutes.
Add the quinoa and toss to coat, about 2 minutes.
Add broth and tomatoes to skillet and bring to a boil. Then reduce heat and simmer, covered, for 10 minutes.
Add the shrimp and chicken and cover the pan. Cook an additional 5 to 10 minutes
Add salt and pepper to taste.
Enjoy!

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Posted by on April 12, 2012 in Dinner, Healthy Eating

 

Beginners Guide

After so many questions from people on how to lose weight I decided this was the best way to put everything out there that would fit someone just starting out with a fitness plan. I will help you with changing your diet, incorporating exercise and some of the do’s and don’ts of it all. But I would like to say, i cannot help you with motivation to get started. It has to be a personal thing, something within that just tells you, I cannot take this anymore. What I can help you with is after you realize that you need/want to change, i can help you get started. You must first learn the important rules and notes!

  1. Losing weight is 60 percent diet and 40 percent exercise.
  2. No crash dieting or fad diets allowed. They don’t work
  3. No starving yourself
  4. Do not call it a diet. Diets are temporary. Make it a permanent lifestyle change
  5. Make note of progress and personal goals that are accomplished
  6. Do not expect to be at your ideal self in one day, a week, or even a month. It takes time for weight to come off, especially if it is going to be permanent weight loss
  7. First week and/or first 5 pounds is the hardest so stay with it!
  8. Stay positive
  9. Set goals and give yourself reward for each time you reach a goal.
  10. Do not be afraid to try new things!

Changing your diet can be hard. Take a few of these pointers and then gradually add more as you go on. Small changes is better than no changes.

  • Eliminate maybe 2 foods that you know is absolutely bad for you
  • Replace pop with fruit juice, ice tea or water
  • Try lower fat or lower calorie options
  • Learn to LOVE water
  • NO fried foods
  • Do not purchase lunch or dinner several times a week. Start to make lunch and take it to work/school and/or cook dinner at home.
  • Commit to one meal everyday that you will eat completely healthy as healthy eating will start to become a habit.
  • Get used to smaller, more frequent meals. Eating every 3-4 hours. Do this opposed to eating 1-2 large meals a day.
  • Find ways to lower the amount of added sugar in your daily diet. Sugar keeps the belly fat hanging on
  • Eat breakfast everyday
  • Eat whole grains

Last but certainly not least, you must exercise. Exercise can be draining but you feel great once you do it!

  • Add exercise 3-6 days a week into your actual schedule just like you would for a meeting or appointment. You are least likely to skip
  • Do a fun exercise class like zumba, kickboxing, or spinning.
  • Something is better than nothing. Don’t feel like working out? keep this in mind.
  • Do at least 30 minutes of cardio. The first 20 minutes of exercise your body is is burning the fat that you ate for that day. After 20 minutes it starts to burn the stored fat that we see on our bodies. So do that cardio!
  • Get with a partner that has some of the same goals
  • Do not feel as if you need a gym membership. Walk, run or ride a bike outside. Find at home exercises online. Even comcast has great workouts ondemand that you can do at home with very little to no equipment.

Hope this helps! Good luck

 
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Posted by on April 10, 2012 in Fitness, Healthy Eating, Motivation

 

Lettuce Wraps

Back on my food experimenting spree. It’s giving me something to do to fill my free time and helps me add some healthy variety to my diet.

You need:
6 lettuce leaves washed and dried
1 TB sesame oil
2tsp ginger
1 tsp minced garlic
1 red pepper sliced
1 can water chestnuts, drained and sliced
1.5 cups broccoli slaw
1/2 cup orange slices chopped
2TB slivered almonds

Sauce:
3 TB low sodium soy sauce
1 TB rice wine vinegar
1 packet stevia
1/4 tsp black pepper

1/2 pound cooked and chopped chicken

Prepare:
Mix all the sauce ingredients and set aside
Heat the sesame oil in a skillet. Add ginger, garlic, red pepper, water chestnuts, and broccoli slaw. Cook for about 5 minutes or until veggies are slightly tender.
Add sauce mixture and chicken and cook about 10 minutes.
Turn off flame and add chopped oranges and almonds
Spoon the mixture evenly onto the lettuce wraps
Enjoy

Again. Another hit. I love what the oranges add to it. It’s perfect. I had my coworker taste it to confirm and she Said “it’s REALLY good!”

Nutrition data:
Serves 2. 352 calories, 38g protein, 26.5g carbs, 10.5g fat

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Posted by on April 10, 2012 in Healthy Eating, lunch

 

Lower Body Workout

This is almost the same as last weeks post on the leg workout but i made a few changes. I also want to note that I am using the heaviest weight I can..I judge that because by the time I get to the end of the rep my legs are on fire and its hard to finish those last few!

  • 10 minute warm up on treadmill
  • Leg press 3X15
  • Straight leg standing cable extension 3X20
  • Wide leg deadlifts 3X20
  • Squat with lateral leg lift 3X20
  • Abduction Machine (70 lbs) 3X50
  • Walking lunges with kickbacks 3X30
  • leg curl superset with hamstring curl 3X15 (each exercise)
  • Step ups with back lunge 3X20
  • Plank glute lift 3X20
  • Standing calf raise 3X20
  • Seated calf raise 3X20
  • Donkey calf raise 3X20
 
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Posted by on April 9, 2012 in Fitness

 

Upper Body Workout

I created this workout last week and plan to do it twice a week alternating between lower body workout days and cardio days. My goal now is to tone so I am doing a lot of weight training but still getting the hang of it.

20 minutes HIIT (High Intensity Interval Training)

  • Hammer curl to press 3X12
  • Bent over row w/barbell 3X15
  • Incline bench press 3X15
  • Dumbell tricep extension 3X15
  • Straight bar cable curl 3X12
  • Cable rope pull down 3X12
  • Dumbell reverse grip shoulder press 3X12
  • Cable Row 3X10
  • lateral raises 3X10
  • reverse grip barbell curl 3X10
  • Reverse rope tricep extension
  • Crunches 3X20
  • Leg Lifts 3X20
  • Russian twists 3X20(each side)

 

 
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Posted by on April 9, 2012 in Fitness