Small Goals, Stuffed Chicken, and Office Fitness

Tip of the Day: Set small goals

Today's tip of the day is a little shorter than usual, but still effective! At the beginning of each week, decide on something you want to change that week. A goal you want to work on. For example, set a goal to take a 25 minute walk every day that week. Or set a goal to cut out that diet soda addiction all week. Because it's only a week, you'll have a light at the end of the tunnel, so it'll be lot easier than telling yourself you're never going to drink that diet soda again, or you're going to try to work out harder from now one. You'll have an actual time line. It'll really teach you that you can achieve your goals, and you will feel great at the end of the week when you have! You may even want to try it again the next week =-).


Healthy Recipe: Cream Cheese and Pesto Stuffed Chicken

Active Time: 25 min Total Time: 50 min Servings: 4

4 boneless, skinless chicken breast halves, (1-1 1/4 pounds total)
1 egg white
1/2 cup plain oat bran
2 teaspoons extra-virgin olive oil

Cream Cheese Pesto Filling:
2 tbsp reduced fat cream cheese (neufchatel)
1 tbsp basil pesto (store-bough or homemade)

Preheat oven to 400°F. Coat a rimmed baking sheet with cooking spray.

1. Combine cream cheese, pesto and pepper in a small bowl with a fork.


2. Cut a horizontal slit along the thin, long edge of a chicken breast half, nearly through to the opposite side. Open up each breast and place one-fourth of the filling in the center. Close the breast over the filling, pressing the edges firmly together to seal. Repeat with the remaining chicken breasts and filling.


3. Lightly beat egg white with a fork in a medium bowl. Place oats in a shallow glass dish. Hold each chicken breast half together and dip in the egg white, then dredge in the oat bran (Discard leftovers.)


4. Heat oil in a large nonstick skillet over medium-high heat. Add chicken breasts; cook until browned on one side, about 2 minutes. Place the chicken, browned-side up, on the prepared baking sheet. Bake until the chicken is no longer pink in the center or until an instant-read thermometer registers 170°F, about 20 minutes.

This is such an easy recipe, and soo delicious! AND it's only 233 calories per serving.


Exercise: Office Fitness

It's hard to feel like you're trying to stay fit when you have a job that makes you feel like the opposite. There are always those workouts you can do at work using your chair and desk, but chances are you'll get in trouble for working out on the clock instead of actually working. I just wanted to give some helpful tips that can help keep you moving at the office.

- Use the stairs vs. the elevator. Don't just use them in the morning on your way to your office, but use them on your lunch break for a little cardio as well!
- Instead of using a regular chair, use an exercise ball. It forces your core to balance, so you're constantly working on your muscles.
-If you don't have a desk job, you can always park your car at the very end of the parking lot. Getting in those extra steps will always be good for your body!
-Leave your lunch, or something you won't need 'till later, in your car, so you can run back to get it.
-Instead of using an intercom, or email, walk to your co-worker to deliver a message for them!

Bottom line, just keep yourself moving! It'll keep you energized through out the day, which will help that sluggish, "don't want to be at work" feeling.


Thank you for reading everyone!