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.