Anouncement

So, clearly, if you've been following this blog, you've noticed I've been slacking every so often on my "daily" posts. I just landed a new personal training job which I have to work at along with my current job until I can start building up my clientele. It's been busy and exhausting, especially paired with having to take care of a 4 month old baby. So, I hopefully won't regret doing this, but I'm going to have to cut my posts down to once or twice a week (more if I'm able to of course). Thanks so much to all my followers who read all the time! Sorry if I'm letting anyone down, I eventually want to go back to daily posts as soon as I can get down to only one job! Thanks again, and enjoy! Ashley

Smart Drinking, Savory Beef Stew, Frog Push

Tip of the Day: Smart Drinking

I've said it in the past; that you should kick your soda addiction. Quit drinking that sugar filled juice drink and that giant mug of creamer with a little coffee in it. For some it's easier said than done! Just think, it's adding up to 450 calories of consumption to your day. Start your own water schedule to get you through the day. It'll help you not crave those sugary beverages. Drink a glass of water when you wake up in the morning, one midmorning, one before you eat lunch, one afternoon, one before dinner, and one at night between 8-9 pm. If you do start to crave any of your past addictions, swap it with coffee w/ skim milk, iced tea (unsweetened), or flavored seltzer water. Of course, make sure the drink you're swapping doesn't contain high amounts of sugar, artificial sweetener, or high fructose corn syrup. You'll kick that old habit in no time.

Healthy Recipe: Savory Beef Stew

• 2 1/2 teaspoons canola oil, divided
• 8 ounces bottom-round beef, trimmed, cut into 3/4-inch cubes
• 1 large shallot, halved and thinly sliced
• 1 teaspoon dried thyme
• 1/2 teaspoon dried rubbed sage
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 2 teaspoons all-purpose flour
• 1 cup reduced-sodium beef broth
• 2 1/2 cups cubed peeled butternut squash
• 1/3 cup dried cherries

1. Preheat oven to 350°F.
2. Heat 1 1/2 teaspoons oil in a large ovenproof saucepan over medium heat. Add beef and cook until browned on all sides, 6 to 8 minutes. Transfer to a plate.
3. Reduce heat to medium-low, add the remaining 1 teaspoon oil and shallot to the pan; cook, stirring often, for 1 minute. Stir in thyme, sage, salt and pepper; cook for 30 seconds. Return the beef to the pan and sprinkle with flour. Cook, stirring often, until the flour browns, about 3 minutes. Pour in broth; scrape up any browned bits from the bottom of the pan. Continue cooking until the liquid bubbles and thickens slightly, about 2 minutes. Stir in squash.
4. Cover the pan and transfer to the oven. Bake for 1 hour. Stir in cherries, cover and continue baking until the meat is tender when pierced with a fork, about 30 minutes more. Makes 2 servings, about 1 1/2 cups each.

405 calories a serving! (This makes 4)
Exercise: Frog Push

Exercising with bands is so awesome, because you get great affects on your muscles, and it's so easy to adjust the weight. Just grab closer to the middle of the band for a heavier weight!

Lie faceup, bend your hips and knees 90 degrees, and loop the band around your feet, crossing the band to create an X. Hold an end in each hand just above your shoulders or hips. From this position, brace your core and slowly extend your legs into the air straight in front of you. Pause, then return to start. That's one rep. Do 10 to 12.

Sleep More Lose More, Fish and Chips, Plateau Bust

Tip of the Day: Sleep More, Lose More

There have been multiple studies showing that if you get less than 7 and 1/2 hours of sleep at night, you have a better chance of gaining weight and increasing your BMI. So, make sure you go to sleep early! Your body will thank you!


Healthy Recipe: Fish and Chips

This week is going to be themed on pub favorites from one of my favorite websites Eating Well. I'll post healthy versions of pub recipes you'll be craving!

• Canola or olive oil cooking spray
• 1 1/2 pounds russet potatoes, scrubbed and cut into 1/4-inch-thick wedges
• 4 teaspoons canola oil
• 1 1/2 teaspoons Cajun or Creole seasoning, divided
• 2 cups cornflakes
• 1/4 cup all-purpose flour
• 1/4 teaspoon salt
• 2 large egg whites, beaten
• 1 pound Pacific cod , (Overfishing and trawling have drastically reduced the number of cod in the Atlantic Ocean and destroyed its sea floor. A better choice is Pacific cod (a.k.a. Alaska cod); it is more sustainably fished and has a larger, more stable population, according to Monterey Bay Aquarium Seafood Watch (mbayaq.org/cr/seafoodwatch.asp)) or haddock, cut into 4 portions

1. Position racks in upper and lower third of oven; preheat to 425°F. Coat a large baking sheet with cooking spray. Set a wire rack on another large baking sheet; coat with cooking spray.
2. Place potatoes in a colander. Thoroughly rinse with cold water, then pat dry completely with paper towels. Toss the potatoes, oil and 3/4 teaspoon Cajun (or Creole) seasoning in a large bowl. Spread on the baking sheet without the rack. Bake on the lower oven rack, turning every 10 minutes, until tender and golden, 30 to 35 minutes.
3. Meanwhile, coarsely grind cornflakes in a food processor or blender or crush in a sealable plastic bag. Transfer to a shallow dish. Place flour, the remaining 3/4 teaspoon Cajun (or Creole) seasoning and salt in another shallow dish and egg whites in a third shallow dish. Dredge fish in the flour mixture, dip it in egg white and then coat all sides with the ground cornflakes. Place on the prepared wire rack. Coat both sides of the breaded fish with cooking spray.
4. Bake the fish on the upper oven rack until opaque in the center and the breading is golden brown and crisp, about 20 minutes.

Exercise: Plateau Bust

This is an awesome workout to bust your plateau and keep your fat burning going! Read the whole article-you'll learn something!

http://www.womenshealthmag.com/fitness/plateau-busting-workout

Green Tea, Banana Berry Smoothie, Swing

Tip of the Day: Green Tea

Tammy Lakatos Shames, R.D., author of Fire Up Your Metabolism: 9 Proven Principles for Burning Fat and Losing Weight Forever, says that green tea "is the closest thing to a metabolism potion". Drinking 2-4 cups a day can actually help burn an extra 50 calories! It contains a compound called ECGC that helps burn fat. Get the full effects and let your tea steep for 3 minutes before drinking it hot. I've also read that there was a 12 week study where everyone drank 3-5 cups of green tea a day and lowered their body fat percentage by 4.6%!


Healthy Recipe: Banana Berry Smoothie

135 calories and this makes 3 servings. This is a great breakfast, but can be a great dessert also!

• 1 1/4 cups orange juice
• 1 ripe medium banana, peeled and sliced
• 1 cup frozen blueberries, blackberries or raspberries
• 1/2 cup silken tofu
• 2 ice cubes, crushed (see Tip)
• 1 tablespoon sugar, (optional)

Combine orange juice, banana, berries, tofu and crushed ice in a blender; cover and blend until smooth and frothy. Sweeten with sugar, if desired. Serve immediately.

Exercise: Swing

Grab a kettlebell with both hands and stand with your feet shoulder-width apart. Squat down until your thighs are nearly parallel to the floor. Then immediately stand back up, swinging the kettlebell out and up until it's at shoulder height. As the kettlebell begins to arc back down, bend your knees and squat, swinging the kettlebell between your legs. That's 1 rep; continue swinging for 10. (use a 6-10 pound kettle bell)

Fruit Snacking, Power Smoothie, Lunge w/ Kettle Bell

Tip of the Day: Fruit Snacking

We all know we should be eating fruit everyday, especially from all those studies out there saying that fruit promotes weight loss, and prevents weight gain. A good idea to switch up eating fruit is to dress it up. Eat an apple with a little peanut butter, or add chopped walnuts and a little maple syrup to an apple. Those are both additives that will help your health! Another thing you can do to make fruit more interesting to eat is to freeze it. Freeze some grapes or cherries and munch on them during the day.


Healthy Recipe: Power Smoothie

This makes one serving and is 440 calories. It sounds a lot, but make this your dinner after an intense workout. It'll keep you full all night, and really aid to your muscles.

1 cup 1 percent milk
2 tablespoons low-fat vanilla yogurt
3/4 cup instant oatmeal (nuked in water)
2 teaspoons peanut butter
2 teaspoons whey chocolate powder
6 ice cubes, crushed

Mix all ingredients together in a blender.

Exercise: Lunge w/ Kettle Bell

In lunge position w/ right leg forward, holding a 10-15 pound kettle bell in your left hand, lunge down so both your legs are about 90 degrees. Do 20 on each side.

Think Simple, Apricot Smoothie, 2 Arm Clean and Press

Tip of the Day: Think Simple

Next time you go to the grocery store to buy that bag of potato chips you love so much, turn the package around and read the labels. Chances are you'll know what those first few ingredients are, but notice that the other 15 words are words you have never heard before? These words are the chemicals that are added to your food to make them taste so good to you, so you'll never put them down. Think simple. Read your food labels and shoot for foods with less ingredients on the back, and with ingredients you actually recognize. Don't you want to know what's in your food? You can find these healthier versions of chips, cereals, yogurts etc. in the "healthy" section of your grocery store, or even a special nutritional grocery store.


Healthy Recipe: Apricot Smoothie
2 servings, and 202 calories a serving!

• 1 cup canned apricot halves in light syrup
• 6 ice cubes
• 1 cup nonfat plain yogurt
• 3 tablespoons sugar

Blend until frothy.


Exercise: 2 Arm Clean and Press

Stand with your legs a little wider than your hips, and hold two 15-30 pound kettlebells in front of your body with your knuckles facing forward. Bend your knees slightly and bend your torso forward at your hips. Push your buttocks forward, and swing the kettlebells up at the same time to your shoulders. Your knuckles should be facing out to your sides. The kettlebells' bottoms should be facing toward the ground the entire time as they roll around your forearms. Do not flip them over your hands. Bend your knees and tuck your buttocks beneath your body for balance.

Workout found and modified from livestrong.com

Calcium, Strawberry-Almond Smoothie, Upright Row w/ KB

Tip of the Day: Calcium
I learned this from my trusty magazine Women's Health, and wanted to tell everyone about it! Consuming enough calcium a day (1800 mg.) can block your body from consuming up to 80 calories. It's also great to add to your coffee since the caffeine is linked to the risk of osteoporosis, and adding that calcium you get from milk will help you avoid those negative effects. Interesting, huh?


Healthy Recipe: Strawberry-Almond Smoothie

This delicious smoothie is only 172 calories, and this makes 2 servings.

• 10 frozen whole strawberries
• 1 cup almond milk or low-fat milk
• 1/2 cup silken tofu, (4 ounces)
• 2 tablespoons sugar

Combine strawberries, almond milk (or low-fat milk), tofu and sugar in a blender. Blend until frothy and smooth, about 1 minute. Pour into tall glasses and serve.

Exercise: Upright Row w/ KB

Depending on your fitness level, use a 10-15 pound Kettle Bell, stand with your feet hip-width apart, knees soft, holding onto the kettle bell handle with both hands, bring the kettle bell to your chin, lifting elbows up as high as you can.

Vitamin D, Mango-Passion Smoothie, Chest Press w/ KB

Tip of the Day: Vitamin D

Great tip for the women viewers! Vitamin D is something you want to add to your daily diet. It doesn't only strengthen your bones (great if you're over 50!) but it also helps enhance your fertility (if you're under 50 of course), and will cut your risks for getting breast, and ovarian cancer in half! You can find the vitamin D you need in sunlight, fish, and egg yolks. So, get on that!


Healthy Recipe: Mango-Passion Smoothie

• 1 ripe mango, peeled and diced (1 cup)
• 2/3 cup nonfat vanilla yogurt
• 1/3-1/2 cup frozen passion fruit juice concentrate
• 1/4 cup water
• 2 ice cubes, crushed

Combine mango, yogurt, 1/3 cup juice concentrate, water and crushed ice in a blender; cover and blend until smooth and frothy. Add more concentrate, if desired. Serve immediately.

Exercise: Chest Press w/ KB

Standing hip-width apart, knees soft, hold the kettle bell from the bell part instead of the handle, up at your chest level. Push up to the ceiling for a chest press, and come back down to starting position. Do this 20 times. Pair with the other kettle bell exercises this week for an intense workout!

Ditch These Meats, Raspberry-Avocado Smoothie, Around The Body KB Pass

Tip of the Day: Ditch These Meats

This tip is going to be short and sweet. I know it's so easy to make meals for the kiddos with these meats, and all children seem to love them, but is it worth it? Meats like bologna, sausage, and hot dogs are processed meats. They are loaded with salts and fats (not the good ones!) and contain nitrates. Nitrates have been linked to many different types of cancers. So, ask yourself again; Is it worth it? Cut up some chicken breasts into strips, and roll in bread crumbs (or oats to be healthier), and place on a baking sheet in the oven for some home made chicken strips instead! Kids will even have fun helping!


Healthy Recipe: Raspberry-Avocado Smoothie

I'm kind of going with a smoothie theme this week I've decided. They really make such great meals, and when filled with the right ingredients, are really filling! This one may sound disgusting beyond belief, but you'd be surprised how smooth and sweet the avocado makes this smoothie! Only 249 calories!

• 1 avocado, peeled and pitted
• 3/4 cup orange juice
• 3/4 cup raspberry juice
• 1/2 cup frozen raspberries, (not thawed)

Puree all ingredients until smooth.


Exercise: Around The Body KB Pass

I'm so glad I'm doing a kettle bell theme this week. I'm hoping it'll get people to go buy some and do these workouts! They may even be better than dumbbells, because their weight isn't evenly distributed like dumbbells are, so they make your muscles work harder, and make the exercise more challenging!

Around the Body Kettle Bell Pass
(Using a 10-15 pound Kettle Bell) Standing w/ your feet hip-width apart, hold the kettlebell with both hands in front of your torso. Release the kettlebell into your right hand and move both arms behind your back. Grab the bell with your left hand and bring it back to the front (completing a full circle around your body). That's one rep. Do this for 1 minute.

Cinnamon, Banana-Cocoa Soy Smoothie, Kettle Bell Squat

Tip of the Day: Cinnamon

It's not only a great way to make your food tastier, cinnamon is very rich in antioxidants. It'll slow down the breakdown process in your stomach which will help control your blood pressure. It's also really great if you have type 2 diabetes by lowering your blood sugar and cholesterol. So add a little to a couple meals a day, and keep your body healthy!

Healthy Recipe: Banana-Cocoa Soy Smoothie

Then name alone sounds delicious. Just 340 calories. Yes, please!

• 1 banana
• 1/2 cup silken tofu
• 1/2 cup soymilk
• 2 tablespoons unsweetened cocoa powder
• 1 tablespoon honey

Slice banana and freeze until firm. Blend tofu, soymilk, cocoa and honey in a blender until smooth. With the motor running, add the banana slices through the hole in the lid and continue to puree until smooth.


Exercise: Kettle Bell Squat

I had the opportunity to shadow a great trainer at a gym the other day and do some kettle bell exercises. I don't think they get enough attention, so this week I'm going to focus on exercises you can do with a kettle bell. You can buy these for pretty cheap and do these at home!

Kettle bell on the floor (5-10 pounds) next to your left foot. Squat down and grab the kettle bell with your right hand, grab the kettle bell, stand back up, then squat down again and place the kettle bell down by your right foot. That's one rep. Do 20. Make sure your squats are real squats, not just bending over. Keep your feet in position, back straight, belly in.

Prepping, Ravioli w/ Arugula, Walk Out Pushup

Tip of the Day: Prepping

A lot of people blame their unhealthy eating habits on time. It's less time consuming to grab a danish running out the door than it is to make a healthy fruit smoothie. Sure, but not if that smoothie is sitting in your fridge all ready to go! Set aside just an hour or two on the weekends to prep all of your foods. Cut up your veggies, blend a few fruit smoothies, etc. Then you will have no excuse to grab that danish! In fact, just throw that danish away right now!
Healthy Recipe: Ravioli w/ Arugula

Well, here's our last Italian recipe for the week. 413 calories and this makes 4. Only takes 20 minutes!

• 1 pound fresh or frozen cheese ravioli, preferably whole-wheat
• 1 large clove garlic, minced
• 1/2 teaspoon kosher salt
• 1/4 cup extra-virgin olive oil
• 2 large shallots, sliced
• 3 tablespoons red-wine vinegar
• 1 teaspoon Dijon mustard
• Freshly ground pepper to taste
• 6 cups arugula
• 1/2 cup shaved Pecorino Romano or Parmesan cheese

1. Bring a large pot of water to a boil. Cook ravioli until tender, 7 to 9 minutes or according to package directions.
2. Meanwhile, mash garlic and salt into a paste with the side of a chef’s knife or back of a spoon. Heat oil in a small skillet over medium heat. Add the garlic paste and shallots and cook, stirring often, until just starting to brown, 2 to 3 minutes. Stir in vinegar, mustard and pepper; remove from the heat.
3. Drain the ravioli well. Place in a large bowl and toss with arugula and the dressing. Serve sprinkled with cheese.

Exercise: Walk Out Pushup

This is an excellent way to get your heart rate up, and make push ups more interesting. Start standing up and walk out to your push up position, keeping your feet in place the whole time. Do a push up, walk back to your feet and stand up. Repeat 20 times.

Omega-3, Penne w/ Spicy Tomato Sauce, Burn Fat Fast

Well I hope no one noticed I haven't posted the past few days, but for those that did notice I just want to say how sorry I am! I had a babysitting gig that forced me into a life of a mother of 2 teenagers, a pre-teen, an autistic boy, a baby, and 3 dogs. I have no better excuse than that. But I am making up for it by posting for those days. So you'll have 4 new posts to read all in a row, and I'm going to try my best to never do that again!
Tip of the Day: Omega-3

Womens Health talks about how cutting calories can often cause you to feel irritable and cranky. Finding out what your body needs calorie-wise, and making sure your meals are balanced will help with that. Another thing that will help is making sure you add omega-3 fatty acids to your diet. They're good fats that will help fight depression, and even help you feel fuller by slowing down your digestion. Some examples of omega-3 fatty acid foods are: olive oil, salmon, and flaxseeds.


Healthy Recipe: Penne w/ Spicy Tomato Sauce

350 calories a serving, and this makes 6 servings. Try this one out, you will not be sorry!

• 1 pound(s) whole-wheat penne
• 1 tablespoon(s) extra-virgin olive oil
• 3 clove(s) garlic, finely chopped
• 1/4 teaspoon(s) crushed red pepper, or to taste
• 1 can(s) ((28-ounce)) plum tomatoes, drained
• 1/2 cup(s) freshly grated Pecorino Romano cheese
• 1/4 cup(s) finely chopped flat-leaf parsley
• Salt and freshly ground pepper to taste

1. Cook pasta in a large pot of boiling salted water until just tender, 8 to 10 minutes or according to package directions.
2. Meanwhile, heat oil in a large nonstick skillet over low heat. Add garlic and crushed red pepper; cook, stirring, until the garlic is golden, about 1 minute. Add tomatoes, crushing them roughly with the back of a wooden spoon. Bring to a simmer over low heat and cook until slightly reduced, about 5 minutes.
3. When the pasta is ready, drain and return to the pot. Stir in the sauce and place the pot over high heat. Stir until the mixture sizzles. Remove from heat. Add cheese and parsley; toss well. Taste and adjust seasonings; serve immediately.

Exercise: Burn Fat Fast

http://www.womenshealthmag.com/health/calorie-burning-workout-0

Do this workout 3 times a week, and you'll totally torch calories, and melt away your fat! Complete the 4 exercises, and go through them another 2 times.

Beet Heart Disease, Pita w/ Chicken and Tonnato Sauce, No Crunch Zone

Tip of the Day: Beet Heart Disease

Beets contain major nurients, betain and folate, that will help reduce your risk of heart disease. Although we all hated these as kids, we can experiment with them in some recipes no that we're adults and know how important being healthy really is. Try grating a beet with a grater, toss w/ olive oil, and add some lemon juice (see my post from yesterday for those health benefits). You won't be sorry!

Healthy Recipe: Pita w/ Chicken and Tonnato Sauce

Only 237 calories a serving, this serves 6.

- 1 can (3 oz) "chunk light" (healthier than other tunas wich contain high amounts of mercurty) tuna packed in water drained

- 1/4 cup reduced-fat mayo

- 2 tbsp nonfat plain yogurt

-1 1/2 tbsp reduced-sodium chicken broth

- 1 tbsp lemon juice

- 1 tsp anchovy paste

- 1 clove garlic, minced

- 1 pinch cayenne pepper

- 3 pita breads, cut in half, crosswise

- 6 large lettuce leaves, rinsed and dried

- 12 ounces cooked skinless chicken or trukey, thinly sliced

- 2 red bell peppers, roasted and sliced (roast at 450 degrees on large baking sheet, turning occasionally until black in places, 30-40 minutes. Transfer to large bowl and cover w/ plastic wrap, let steam for 10 min.) uncover and let cool. Remove stems, skinds and seeds w/ pairing knife)

1. Combine tuna, mayo, yogurt, broth, lemon juice, anchovy paste, garlic and cayenne in a food processor or belnder; process until smooth. Taste and adjust seasonings.

2. To assemble the sandwiches, line pita halves w/ lettuce and fill w/ chicken or turkey, and pepper and dollop of the tuna mixture.

Exercise: No Crunch Zone

These are such great core exercises that won't make your back touch the floor!

womenshealthmag.com/fitness/ab-workout-women

Lemons, Florentine Ravioli, Barbell Rollout

Tip of the Day: Lemons

There is a fiber in lemon peels (called pectin) that have been known to help weight loss! Find ways to add lemons to your daily diet. Add an ounce of lemon juice, along with some lemon zest (just grate the peel of the lemon) into your daily 8 glasses of water. It won't just help you be healthier, it'll help you feel fuller, which in turn will help you consume less calories through out the day!

Healthy Recipe: Florentine Ravioli

Yet another low calorie Italian recipe! At 277 calories a serving, this makes 4.

- 1 package (20-oz) frozen cheese ravioli or tortellini

- 6 tsps extra-virgin olive oil, divided

- 4 cloves garlic, minced

- 1/4 tsps salt

- 1/8 tsp crushed red pepper

- 1 bag (16-oz) frozen chopped or whole-leaf spinach

- 1/2 cupz water

-1/4 cups freshly grated Parmesan cheese

1. Bring a large pot of water to a boil; cook ravioli (or tortellini) according to package directions.

2. Meanwhile, heat 2 tsp oil in a large nonstick skillet over med. heat. Add garlic and cook, stirring, until fragrant, about 30 seconds. Add salt, crushed red pepper to taste, spinach, and water. Cook, stirring frequently, until the spinach has thawed, wilted, and heated through, 5-7 minutes. Divide among 4 bowls, top w/ pasta, drizzle 1 tsp of remaining oil over each portion. Serve immediately with a sprinkle of Parmesan.

Exercise: Barbell Rollout

Remember that really old exercise tool called the ab wheel? You hold onto the handles and roll out forward? Even with how old the ab wheel is, it is still an effective exercise! As long as you are using the right technique it is SO good for working on that 6 pack. Using a barbell and two 10 pound weigh plates for each end will get you the same results, if not better! On your knees, bent forward, hold onto the barbell with your hands, barbell underneath your face. Tighten your core and glutes and roll forward as far as you can without your hips sagging. Keep your back straight and everything still as you roll forward. Do this a few times a week and you'll noticably get better and better, and be able to roll further and further forward.

Protein, Pork Tenderloin, Vinyasa Yoga

Tip of the Day: Protein

You think protein shake and you think that it's going to bulk you up. Not true! Sure it helps build muscle, but what it does more than anything is it just helps the muscle building process. And you don't even need large amounts for it to that job. In fact, if you consume too much protein it's just going to be stored as carbs...definitely not what we want! The most important thing is when you consume protein. Having a post shake with protein and carbohydrates (mostly carbs) will be most essential in helping your reparing process for your muscles.

Healthy Receipe: Pork Tenderloin

Only 181 calories a serving (this makes 10) This recipe reminded me of a recipe my grandmas would make. This definitely is not your easiest recipe, but if you're planning on impressing your mother-in-law, this will for sure do that! (As long as you do it right of course!) If you're looking for a cooking challenge, or a fun date-in with you significant other, this is it!

-2 tsp fresh sage, finely chopped
-1 1/2 tsp minced garlic

-1 tsp fresh rosemary, finely chopped

-1 tsp salt

-1 tsp freshly ground pepper

-2 pork tenderloins, (1-1 1/4 pound each) trimmed

-4 thin slices Italion Parma ham, (prosciutto di parma), divided

-1 cup freshly grated Parigiano-Reggiano cheese, divided

-3 tsp extra-virgin olive oil, divided

-kitchen string

(you can ask the meat and cheese department for the ingredients, they'll be helpful!)

1. Combine sage, garlic, rosemary, salt and pepper in a small bowl. Set aside.

2. Preheat oven to 450 degrees

3. You're going to double butterfly the tenderloins, so they can be flattened, stuffed and rolled. To do that you'll make 2 long horizontal cuts, one on each side, dviding the tnderloin in thirds without cutting all the way through. Working w/ one tenderloin at a time, laty it on a cutting board. Holding the knife blade flat, so that it's parallel to the board, make a lengthwise cut into the side of the tenderloin 1/3 of the way down from the top, stopping short of the opposite edge sot hat the flaps remain attached. Rotate the tenderloin 180 degrees. Still holding the kife parallel to the cutting board, make a lengthwise cut into the side opposite the original cut, starting 2/3 of the way down from the top of the tenderloin and taking care not to cut all the way through. Open up the 2 cuts so you have a large rectangle of meat. Use the heel of your hand to gently flatten the meet to about 1/2 inch thick.

4. Cover each butterflied tenderloin w/ 2 of the ham slices, then spread 1/2 cup Parmigiano-Reggiano over the ham, leaving a 1-inch border. Starting w/ a long side, roll up each tenderloin so the stuffing is in a spiram pattern; then tie the roasts at 2-inch intervals w/ kitchen string.

5. Lightly brush the roasts all over w/ 1 1/2 tsp oil then rub w/ the reserved herb mixture. Heath the remaining 1 1/2 tsp oil in a large, heavy, ovenproof skillet over med-high heat. Add the roasts, bending to fit if necessary, and cook, turning often, until the outsides are browned, 3-5 minutes total.

6. Transfer the pan to the oven and roast, checking often, until the internal temperature reaches 145 degrees, 15-20 minutes. Transfer to a cutting board, tent w/ foil and let rest for 5 minutes. To serve, remove the kitchen string and cut the pork into 1-inch-thick slices.

Exercise: Vinyasa Yoga

Vinyasa is an active sequence of yoga flows. So flow through these poses, one after the other and repeat 5-10 times. It's a full body workout that will burn your belly fat!
www.womenshealthmag.com/health/yoga-0

Sore Muscles, Fettuccine Alfredo, Posture Exercises

Tip of the Day: Sore Muscles

As long as your muscles aren't sore to the touch, and you still have your full rang of motion (your sore muscle doesn't effect the full movement of that area of the body and doesn't effect your technique) then you should be fine to not rest a day between workouts. In fact, not resting a day will actually help your sore muscles (like I said, as long as it's not sore to the touch etc.). It'll help with the repairing process by increasing the bloodflow to your muscles. Do 2 sets of 10-15 reps w/ low weight with your sore muscle and you'll feel better for it!


Healthy Recipe: Fettuccine Alfredo

374 calories a serving, and this makes 2. Who, knew there could be healthier version of this delicious pasta? Now you don't have to feel so guilty about eating it!

• 3/4 cup vegetable broth, or reduced-sodium chicken broth (see Tips for Two)
• 4 large cloves garlic, peeled
• 4 ounces whole-wheat fettuccine
• 1 small zucchini, cut into matchsticks
• 2 teaspoons cornstarch, mixed with 1 tablespoon water
• 2 tablespoons reduced-fat sour cream
• Pinch of freshly grated nutmeg
• 1/8 teaspoon freshly ground pepper, or to taste
• 3/4 cup freshly grated Parmesan cheese, divided
• 1 tablespoon chopped fresh parsley

1. Bring a large saucepan of water to a boil. Combine broth and garlic cloves in a small saucepan; bring to a boil over high heat. Cover, reduce heat to a simmer and cook until the garlic cloves are soft, about 15 minutes.
2. After the garlic has simmered about 10 minutes, cook fettuccine in the boiling water, stirring often, for 8 minutes. Drop in zucchini and cook until the fettuccine is just tender, about 1 minute more.
3. Meanwhile, transfer the garlic and broth to a blender. Process until the mixture is smooth, about 1 minute. (Use caution when blending hot liquids; take the center piece out of the lid of the blender and cover w/ a kitchen towel to help w/ airflow so the mixture won't splatter) Return the mixture to the pot and bring to a simmer over medium-high heat. Add cornstarch mixture; whisk it until slightly thickened, about 15 seconds. Remove from the heat and whisk in sour cream, nutmeg and pepper. Return the pot to very low heat to keep the sauce warm. (Do not boil.)
4. Drain the pasta and place in a large bowl. Add the sauce and 1/2 cup Parmesan; toss to coat well. Sprinkle with parsley and serve immediately, passing the remaining 1/4 cup Parmesan separately.

Exercise: Posture Exercises

Here are some exercises you can do with the machines at the gym to help your posture:

Back Extension

The back extension machine trains the muscles of the lower back. Sit on the machine with your lower back pressed firmly against the padded seat. Keep your legs bent and cross your arms in front of your body. Push your hips and torso back against the padded seat by pressing your feet against the lower platform. Extend the spine within a normal range of motion. Pause at the end of the movement and return to the starting position. Perform three sets of 10 to 15 repetitions.

Pull Down

The pull-down exercise trains the muscles of the shoulders, upper and middle back. Grasp the bar overhead with a shoulder-width grip. Position your legs under the padded leg restraint and sit upright with your shoulders pulled back. Pull the bar down to the top of your upper chest. Pause at the chest while attempting to squeeze your shoulder blades together. Return the bar overhead by extending the arms. Perform three sets of six to eight repetitions.

Workouts from livestrong.com

Squats, Spaghetti, Ball and Bands

Tip of the Day: Squats

People with bad knees generally stay away from squats. I was just training someone who's knees hurt them while doing squats, and it made me a little nervous. So I've been researching into it, and I found that squats are actually going to strengthen your knees eventually. They'll strengthen your muscles (quads and hamstrings) that control the knee joint. It's kind of like a q-tip. If you stick it to far in your ear, it's going to hurt! (bad example?) So you want to shoot for going down until your legs are parallel with the floor, but only go as far as you can without your knees hurting you. If you do have knee problems, don't go straight for the weighted squats. Put an exercise ball between a wall and the small of your back, and do wall squats as far as you can without your knees hurting.


Healthy Recipe: Spaghetti w/ Meat Sauce

I love Italian food, and I hate not being able to eat it when I'm trying to watch my calories. This week I'm going to find healthy, light Italian recipes. This recipe is 374 calories a serving and this makes 8.

• 1 pound whole-wheat spaghetti
• 2 teaspoons extra-virgin olive oil
• 1 large onion, finely chopped
• 1 large carrot, finely chopped
• 1 stalk celery, finely chopped
• 4 cloves garlic, minced
• 1 tablespoon Italian seasoning
• 1 pound lean (90% or leaner) ground beef
• 1 28-ounce can crushed tomatoes
• 1/4 cup chopped flat-leaf parsley
• 1/2 teaspoon salt
• 1/2 cup grated Parmesan cheese

1. Bring a large pot of water to a boil. Cook pasta until just tender, 8 to 10 minutes or according to package directions. Drain.
2. Meanwhile, heat oil in a large skillet over medium heat. Add onion, carrot and celery and cook, stirring occasionally, until the onion is beginning to brown, 5 to 8 minutes.
3. Stir in garlic and Italian seasoning; cook until fragrant, about 30 seconds. Add beef and cook, stirring and breaking up with a spoon, until no longer pink, 3 to 5 minutes. Increase heat to high. Stir in tomatoes and cook until thickened, 4 to 6 minutes. Stir in parsley and salt.
4. Serve the sauce over the pasta, sprinkled with cheese.

Exercise: Ball and Band

These are great exercises to do at home, and the tools are so much cheaper to buy than a set of dumbbells, or a treadmill!

Butt and Back exercise
Sit on the stability ball with knees wide directed over toes, spine straight and abs tucked in. Wrap the resistance band around your hands, being careful not to constrict your knuckles or fingers. Raise the band over your head, with arms extended straight up to the ceiling. Pull the band apart until your arms form a Y shape over your head. Pull the band tight with no sagging or lax areas. Squeeze your shoulder blades together as you pull the band down behind your head until it reaches the top of your back, as if performing a lat pulldown move in the gym. Simultaneously, while you are pulling down the band, deeply squeeze your gluteus maximus and lift your hips up off the ball about 1 to 2 inches as in a reverse squat movement. As you raise the band back up overhead, return your butt to the ball. Perform 15 to 20 repetitions to sculpt the latissimus dorsi and trapezius muscles in the upper back while toning the quadriceps and gluteus muscles in the lower body.

Pecs and Abs exercise
Sit on the ball with the band wrapped around your hands. Walk your feet out until your back is resting comfortably on the ball. Raise your arms directly over your chest. The band should be tight and give you resistance when opening the arms wide. As you curl your chest up off the ball and contract your abdominals, pull the band down across your chest by opening your arms to the side. Make sure your arms make a straight line across your chest, not going higher than the shoulder area. Return the back to the ball as you raise your arms back to the starting position. Try not to let the band go lax when you bring it back to the beginning position. Perform 15 to 20 repetitions being careful not to jut the chin forward on the raises or open the arms to wide past the shoulder girdle.

Biceps and Quad exercise
Sit up tall on the ball with feet on the floor, knees hip-distance apart in a 90-degree angle to your torso. The band should be under the arches of your shoes so that there is equal amount of band on each side. Wrap one end of the band around your right hand and the other around your left. Bend your elbows into a 90-degree angle and place them close to your ribs. Bring your hands together and curl them up towards your left shoulder as you lean back towards the left contracting your ab muscles on the left side. Tuck your lower abdominals in to support your lower back and be careful not to arch. Return the arms to 90 degrees. Repeat the contraction and bicep curl to the right side. Try to perform 20 repetitions or 10 to each side. It is helpful to exhale on the exertion part of the movement and inhale on the relax or return portion.

Weight Lifting, Garden Pizza, Great Butt

Tip of the Day: Weight Lifting

It helps belly fat, stress, and can even prevent heart disease and cancer. This method of exercising is man's best friend in the gym, but women tend to be a little afraid of lifting weights. I can tell you now that, unless a woman takes a ton of supplements/steroids, she is not going to bulk up. Women aren't built to bulk up like men do. Lifting weights is also known to burn 40% more fat! "When Penn State researchers put dieters into three groups—no exercise, aerobic exercise only, or aerobic exercise and weight training—they all lost around 21 pounds, but the lifters shed six more pounds of fat than those who didn't pump iron. Why? The lifters' loss was almost pure fat; the others lost fat and muscle." (womenshealth.com) Another thing, and I've said this in a previous post, but lifting weights (strength training) will cause you to keep burning calories up to 36 hours after you've worked out! That's a reason to make weight lifting a significant part of your week, don't you think?
Healthy Recipe: Garden Pizza

This a perfect, summery recipe! Just 375 a serving (this makes 4)

• 4 whole baby or 1 medium zucchini, halved lengthwise
• 1 pint cherry tomatoes
• 2 tablespoons tomato paste
• 8 fresh basil leaves
• 2 teaspoons minced fresh oregano
• 1/4 teaspoon salt
• 1/2 teaspoon freshly ground pepper
• Yellow cornmeal, for dusting
• 1 pound Easy Whole-Wheat Pizza Dough (recipe in previous post)
  
• 4 ounces fresh mozzarella cheese, thinly sliced
• 1 medium yellow bell pepper, diced
• 3 tablespoons grated Parmesan cheese

1. Grill zucchini until marked and softened, about 4 minutes. Thinly slice. Reduce heat to low.
2. Process tomatoes, tomato paste, basil, oregano, salt and pepper in a food processor until smooth, scraping down the sides as needed.
3. Sprinkle cornmeal onto a pizza peel or large baking sheet. Roll out the dough (14 inch circle) and transfer it to the prepared peel or baking sheet, making sure the underside of the dough is completely coated with cornmeal.
4. Slide the crust onto the grill rack; close the lid. Cook until lightly browned, 3 to 4 minutes.
5. Using a large spatula, flip the crust. Spread the tomato mixture on the crust, leaving a 1-inch border. Quickly top with mozzarella, bell pepper and the zucchini. Sprinkle on Parmesan.
6. Close the lid again and grill until the cheese has melted and the bottom of the crust has browned, about 8 minutes.

Exercise: Great Butt

Check out this great butt workout!! I plan on using this starting next week paired with the "Running for Beginners" (in previous post)

http://www.womenshealthmag.com/fitness/glute-workout

*Running for Beginners (from previous post)
I started my running program on Monday, and I have to say that it is going so well! By the end of the 6 weeks I should be able to run 30 minutes with no stopping. I can't wait!!

Bananas, Nectarine & Prosciutto Pizza, No Tools

Tip of the Day: Bananas

Everyone knows fruit is amazingly good for you, so I wanted to expand a little and talk about actually how good bananas are for you! They are loaded with resistant starch. It's a good starch, don't worry! Resistant starch is going to help you not only feel fuller, but it'll increase your body's ability to burn fat. So, eat a banana for breakfast every day, and burn more fat through out the day!


Healthy Recipe: Nectarine & Prosciutto Pizza

I love the idea of putting peaches and nectarines on pizza. So delicious! The sweet taste of these added to the saltiness of prosciutto is brilliant! 299 calories per serving, and this serves 6.

• 3/4 cup shredded provolone cheese
• 1/4 cup crumbled blue cheese
• Yellow cornmeal for dusting
• 1 pound whole-wheat pizza dough,(see earlier post recipe)
  
• 3 tablespoons prepared basil pesto
• 1/2 cup thinly sliced prosciutto, (about 2 ounces)
• 1 large ripe nectarine or peach or 2 fresh apricots, pitted and thinly sliced
• 1 tablespoon aged balsamic vinegar
• 1/4 teaspoon freshly ground pepper

1. Preheat grill to low.
2. Mix provolone and blue cheese in a medium bowl; set aside.
3. Sprinkle cornmeal onto a pizza peel or large baking sheet. When you’re ready to get your pizzas on the grill, turn the dough out onto a lightly floured surface. Dust the top with flour; dimple with your fingertips to shape into a thick, flattened circle"don’t worry if it’s not perfectly symmetrical. Then use a rolling pin to roll into a circle about 14 inches in diameter. Transfer the dough to the prepared peel or baking sheet, making sure the underside of the dough is completely coated with cornmeal.
4. Slide the crust onto the grill rack; close the lid. Cook until lightly browned, 3 to 4 minutes.
5. Using a large spatula, flip the crust. Spread pesto on the crust, leaving a 1-inch border. Quickly sprinkle three-fourths of the cheese mixture on top. Top with prosciutto, fruit and the remaining cheese.
6. Close the lid again and grill until the cheese has melted and the bottom of the crust has browned, about 8 minutes.
7. Drizzle balsamic vinegar over the pizza and season with pepper just before slicing and serving.

Exercise: No Tools Workout

I know that everyone has those days you just don't have the energy to go to the gym. Instead of skipping out on a workout completely, try some no probs exercise!

Side Bridge w/ Abduction
Lie on your left side with your elbow directly beneath your shoulder and legs stacked. Brace your abs and lift your hips off the floor until you're balancing on your forearm and feet and your body forms a diagonal line (A). Lift your right leg at least 6 inches (B). Lower and repeat. Complete all reps, then repeat on your right side. That's 1 set.

Wrap Around Ankle Touch
Stand with your legs together and bend your right knee 90 degrees so you're balancing on your left leg (A). As you squat, reach your right arm across your body and try to touch the outside of your left foot with your fingertips (B). Keep your back as straight as possible while reaching. Press back up to start. Complete all reps, then repeat on your right leg. That's 1 set.

Push Up Position Bird Dog
Assume a pushup position with your hands slightly wider than your shoulders and your back straight (A). Brace your abs as you extend your right arm and left leg (B). Lower them both--but not your torso--and repeat, lifting your left arm and right leg. Continue alternating until you've completed 8 to 12 reps on each side. That's 1 set.

Chart It, Black Bean Nacho Pizza, Thigh Exercise

Tip of the Day:

Chart your progress! From the very beginning, chart your weekly weigh-ins. You can make your own line chart on Microsoft Excel, or go to livestrong.com. When you click on the daily plate (which is a great place to keep track of your calories!!) There will be a tab that will bring you to your weight goals, and it'll make a line graph for you. It'll be the best motivation ever, seeing the line on the chart start plummeting to the bottom!

Healthy Recipe: Black Bean Nacho Pizza

Sound fattening right? Nope, this pizza is loaded with healthy veggies, and just a little cheese for flavor! Only 317 calories a serving (this makes 6)

• 1 cup canned black beans, rinsed
• 1/2 cup chopped jarred roasted red peppers
• 1 medium clove garlic, quartered
• 1 tablespoon chili powder
• 1/4 teaspoon salt
• Yellow cornmeal, for dusting
• 1 pound Easy Whole-Wheat Pizza Dough (in earlier post), or other prepared dough
• 1 cup shredded Monterey Jack cheese
• 2 medium plum tomatoes, diced
• 4 medium scallions, thinly sliced
• 1/4 cup chopped pitted ripe black olives
• 2 tablespoons chopped pickled jalapeños

1. Preheat grill to low. (For charcoal grilling or an oven variation, see below.)
2. Place beans, peppers, garlic, chili powder and salt in a food processor and process until smooth, scraping down the sides as needed.
3. Sprinkle cornmeal onto a pizza peel or large baking sheet. Roll out the dough (see Tip) and transfer it to the prepared peel or baking sheet, making sure the underside of the dough is completely coated with cornmeal.
4. Slide the crust onto the grill rack; close the lid. Cook until lightly browned, 3 to 4 minutes.
5. Using a large spatula, flip the crust. Spread the bean mixture on the crust, leaving a 1-inch border. Quickly layer on cheese, tomatoes, scallions, olives and pickled jalapeños.
6. Close the lid again and grill until the cheese has melted and the bottom of the crust has browned, about 8 minutes.

• Pizza on a charcoal grill: Light 6 quarts (about 1 large chimney starter full) of charcoal and burn until the coals are mostly white, about 20 minutes. Spread the coals in an even layer. Place a grate over the coals. Let the coals burn until they are about medium-low. (Grill any toppings for the pizza while the coals are burning down.) To test the heat, hold your palm about 5 inches above the grill rack; if you can hold it there for about 8 seconds before you need to move it away, the fire is medium-low. Transfer the crust to the grill rack, cover the grill and cook the crust, checking once or twice, until lightly browned, 3 to 4 minutes. Flip the crust, quickly add the toppings, cover the grill and cook until the toppings are hot and the bottom of the crust has browned, 5 to 8 minutes. If your crust browns faster than your toppings are cooking, slide a baking sheet under the pizza to keep the crust from burning while the toppings finish.
• Pizza in the oven: Place a pizza stone on the lowest rack; preheat oven to 450°F for at least 20 minutes. Roll out the dough and place on a cornmeal-dusted pizza peel or inverted baking sheet, using enough cornmeal so that the dough slides easily. Slide the dough onto the preheated stone and cook until the bottom begins to crisp, about 3 minutes. Remove the crust from the oven using a large spatula and place it uncooked-side down on the peel or baking sheet, making sure the underside of the crust is completely coated with cornmeal. Quickly add the toppings and slide the pizza back onto the stone. Continue baking until the toppings are hot and the bottom of the crust has browned, 12 to 15 minutes.

Individual variation: (such a fun family dinner!)

• The dough can be turned into 4 or 6 personal-size pizzas. After kneading, divide the dough into 4 or 6 equal balls. Brush with oil and place 3 inches apart on a baking sheet. Cover and set aside until doubled in size, about 1 hour. Roll each portion into a 6-to-8-inch circle.

Exercise: Thigh Exercise

No one likes to have flabby thighs! Tone 'em up with some cardio and some exercises! Here's one that's effective, and has the ability to be done anywhere!

Side Lift
Lay on your side and slowly lift your top leg as high as you can without bending your knee. Hold for five to 10 seconds and slowly release.

Olive Oil, Arugula & Prisciutto Pizza, Peak Fast

Tip of the Day: Olive Oil

Although Vegetable and Canola Oil may seem the same as Olive Oil, they aren't! Olive Oil has so many better health benefits for you. There have been studies to show that olive oil can protect against breast cancer and even heart disease (by controlling bad cholesterol levels-LDL-while raising the good levels-HDL). It's filled with good fats that your body needs. So, next time you have to choose which oil to cook your veggies in, you'll know which one to choose!
Healthy Recipe: Arugula & Prosciutto Pizza

306 calories a serving! This makes 6.

• 1 pound prepared pizza dough (recipe from earlier post)
  
• 2 tablespoons extra-virgin olive oil
• 1 medium onion, halved and thinly sliced
• 2 ounces very thinly sliced prosciutto, cut into thin strips (about 1/2 cup)
• 1/4 teaspoon crushed red pepper
• 1 cup shredded fontina or part-skim mozzarella cheese
• 2 cups packed coarsely chopped arugula
• 1 cup chopped tomato

1. Position oven rack in the lowest position; preheat to 450°F. Coat a large baking sheet with cooking spray.
2. Roll out dough on a lightly floured surface to about the size of the baking sheet. Transfer to the baking sheet. Bake until puffed and lightly crisped on the bottom, 8 to 10 minutes.
3. Meanwhile, heat oil in a large nonstick skillet over medium heat. Add onion, prosciutto and crushed red pepper and cook, stirring, until the onion is beginning to brown, about 3 minutes.
4. Spread the onion mixture evenly over the crust and top with cheese. Bake until crispy and golden and the cheese is melted, 8 to 10 minutes. Remove from the oven and top with arugula and tomato.

Exercise: Peak Fast

This is an awesome workout routine I found in Men's Health! It was used by NFL players, so you know it's got to work. It's made to shock your muscles by using exercises that work more than just one muscle at a time, and putting those exercises into supersets which will burn all that unwanted fat. It's meant give results in just 4 weeks! It's made for men, and even though men usually don't think they need workout routines (because they always know what to do =-)), I still wanted to post this just in case!

http://www.menshealth.com/fitness/peak-fitness-fast