Tuesday, January 31, 2012

"Daily Fit TIp" Fat-fighting low-cal dinners 500 calories

Zucchini Lasagna

Preheat the oven to 400 degrees. Puree one 14-ounce can whole tomatoes; 1 garlic clove, roasted; 1 teaspoon olive oil; 1/4 teaspoon salt; and 1/4 teaspoon red pepper flakes. Set sauce aside. Heat 1/2 teaspoon olive oil in a medium skillet. Cut two 1/2-inch-thick slices lengthwise from a zucchini. Saute the slices with 1 garlic clove, minced, for 2 minutes on each side, until tender. Remove from skillet. Saute 1 cup sliced cremini mushrooms with a pinch salt for 3 minutes; set aside. In a small baking dish, layer 1/2 cup sauce, 1 slice cooked zucchini, 1/3 cup part-skim ricotta, 1 tablespoon shredded part-skim mozzarella, and mushrooms. Repeat with remaining zucchini slice, 1/3 cup part-skim ricotta, 1/2 cup sauce, and 1 tablespoon shredded part-skim mozzarella. Bake 15 minutes.

Baked Salmon with Mustard and Herbs

Preheat the oven to 350 degrees. Coat a 6-ounce salmon fillet with 1 teaspoon mustard; sprinkle with 1 tablespoon chopped dill, 1 tablespoon chopped parsley, and 1 tablespoon chopped chives and place in a baking dish. Mix 1 cup broccoli florets; 1 cup chopped cauliflower; 1 tablespoon olive oil; and 3 garlic cloves, minced. Add to baking dish alongside salmon, cover    with foil, and bake until fish is cooked through, about 20 minutes.

Mini Turkey Meatloaf

 the oven to 400 degrees. Saute 2 tablespoons minced yellow onion and 1 garlic clove, minced, in a small skillet coated with nonstick cooking spray for 2 minutes; remove from heat. Add 5 ounces lean ground turkey, 2 teaspoons skim milk, 1/2 beaten egg, 3 tablespoons whole wheat bread crumbs, 1 teaspoon mustard, 1 teaspoon Worcestershire sauce, and 1 teaspoon capers; mix to combine. Place turkey mixture in a small muffin tin coated with nonstick cooking spray; bake 15 minutes. Serve with 1 1/2 cups steamed green beans tossed with 1 tablespoon lemon juice and a drizzle of olive oil.

Shepherd's Pie

Preheat the oven to 400 degrees. Saute 1 garlic clove, minced; 2 tea­spoons diced yellow onion; 2 tablespoons chopped celery; 2 tablespoons grated carrot; 1/2 cup sliced cremini mushrooms; and 2 teaspoons olive oil in a small skillet for 2 minutes. Add 3 1/2 ounces lean ground beef; cook until browned, about 5 minutes, and remove from heat. Meanwhile, cook 3 baby potatoes (skin on) in boiling water until tender, about 10 minutes. Drain and mash with 1 teaspoon olive oil; 1/3 cup skim milk; 1 garlic clove, roasted; and salt and black pepper to taste. In a small baking dish, layer beef with 1/3 cup creamed corn and top with potatoes. Bake 5 to 10 minutes, until heated through.

Spicy Southwestern Chicken Soup

Saute 2 tablespoons minced yellow onion; 1 garlic clove, minced; 1/4 cup chopped carrot, and 1/4 cup chopped celery in 2 teaspoons olive oil in a large pot for 7 to 8 minutes. Add 2 cups low-sodium chicken stock and 1/2 cup diced tomatoes. Simmer 5 minutes and then add 3/4 cup cooked chicken, 1/3 cup black beans, and 1/3 cup corn. Stir in 2 tablespoons lemon juice and 1 tablespoon chipotle-flavored hot sauce. Season to taste with salt and top with 2 tablespoons nonfat Greek yogurt.

Pork with Baked Apples and Kale

Preheat the oven to 350 degrees. Marinate a 4-ounce pork loin in 1/4 cup apple cider for 5 minutes. Sear each side of pork in an ovenproof skillet coated with nonstick cooking spray for 1 to 2 minutes. Add 1/4 cup sliced apple and 1 tablespoon marinade to pork and bake for 10 minutes. Meanwhile, saute 1 garlic clove, minced, in 1 teaspoon olive oil in a medium skillet for 1 minute. Add 2cups shredded kale, 1/4 cup grated carrot, and 1/2 cup black beans; cook 2 minutes. Mix in 2 
tablespoons red wine vinegar and cook until heated through. Eat with pork and apples.

Flank Steak with Sweet-and-Spicy Slaw

Preheat the oven to 350 degrees. Marinate 3 ounces flank steak with 1 garlic clove, minced; 1 tablespoon minced fresh ginger; 1 teaspoon Worcestershire sauce, and 1/2 teaspoon brown sugar for 5 minutes. Sear steak in an oven-proof skillet for 2 minutes on one side, flip it and then place skillet in oven for 10 minutes or until steak reaches desired doneness; slice. Meanwhile, combine 1 cup shredded green cabbage, 1/4 cup sliced red bell pepper, 1/4 cup shredded carrot, 1/4 cup shredded cucumber, 1/4 cup chopped scallion, and 1/4 cup sliced mango. Whisk together 1/4 teaspoon cumin, juice from 1/2 lime, 2 tea­spoons olive oil, a pinch sugar, and salt and black pepper to taste and toss with vegetables. Top with 2 tablespoons roasted peanuts and serve with steak.

For family sized portions just multiply each recipe by the number of servings you need
*This comes from Fitness magazine (love this magazine)*

BR: Day 2 Week 2

word of the day: COMMITTED

i AM committed to this program. last night, for the first time since starting, i was REALLY craving sugar. i fought the urge and drank a cup of herbal tea instead, then brushed my teeth and went to bed. it's a confidence-builder, to see that i AM capable of something i once thought impossible. i never gave myself enough credit!

For the Domino Workout you will need to set your interval timer to 12 rounds or 10/50 and repeat the following 6 exercises twice through.

1. Box Jump + 1/2 Burpee (Alternative sides) 11 13 1/2

2. Lunge & Swing using the Pink Sandbag ( i used an 8 lb weight) 24 24

3. 3 point jumps + R & L Knee to Elbow using the Ugi Ball (i used my core disk) 10 10

4. Side Leap using the Ugi Ball (i did it without equipment) 35 35

5. Tricep Dips + Knee Tuck using the Dip Station (i used a chair) 12 14

6. Walking Pike Push-ups 6 7

Brad's Scores:

  1. 13 1/2 8 1/2
  2. 28 27
  3. 7 7
  4. 30 40
  5. 14 15
  6. 7 7

Monday, January 30, 2012

What to eat, what to eat?

I thought I'd read about Zuzka's (one of the BodyRock contributors) diet. She's very fit and healthy, so I thought I'd repost this here, to give any of you a good idea of what to eat, if you're confused about your diet.:

1. Eat whole foods (see the super foods list at the bottom), and avoid processed food as much as possible.

2. Eat as many fresh veggies as possible.

3. Carbs and fruit in moderation. (sorry, but i'll eat as much fruit as i want. i know they say this because of the sugar, but it's just my opinion that you should never have to limit your fruits and veggies)

4. Try to include protein in every meal. This does not mean that you have to eat meat with every meal. You can use a protein supplement or you can get your protein from other whole food sources.

5. Drink water as your go-to beverage. Avoiding processed foods also means avoiding artificial sweeteners and soft drinks.

6. Dairy in moderation.

If the word “moderation” throws you into a fit of panic and uncertainty – relax. This is about balance so eat for energy not for storage. Most portion sizes are huge. Freddy & I often easily split a single restaurant portion meant for just 1 person. Use your hands to measure your portions and you won’t go wrong.

As a general rule:

1. Meat portions should be the size of the palm of your hand (2 palms for guys).

2. Veggies – 2 hands cupped together (but basically you can eat as many veggies as you like).

3. Bread – 1 slice of whole wheat bread per meal.

4. Potatoes,Pasta, Rice, Oats etc – 1 cupped hand (cooked).

5. Fruits – I enjoy fruit 1-2x per day – a piece in the morning and a piece for a snack later in the day.

I have stopped with the whole concept of “earning” carbs with my workouts. I train 6 days a week and will opt for moderation and balance instead. Cheat days are also out – moderation will also apply towards desserts and sweets. I am not in the habit of eating deserts on a regular basis anyway, and I may choose to enjoy a small piece of dark chocolate with my coffee now and then. Obviously you have to strike a balance between your diet and your goals, but we can enjoy a treat now and then.

So to sum up this post:

Eat fresh whole foods as often as possible. Avoid processed foods. Eat for energy and not for storage. Use your hands to control your portions. Everything in moderation.


Here is again a short list of some super foods:

Protein – lean red meat, salmon, omega 3 eggs, low fat – plain yogurt, black beans, tempeh, kidney beans, low fat cottage cheese (lactose free if you can find it), chicken breasts, turkey breasts, protein supplements (whey protein isolates, milk protein isolates, or rice protein isolates)

Veggies and Fruits – spinach, tomatoes, broccoli, cabbage, cauliflower, oranges, mixed berries, lettuce, bananas, grapefruits, cucumbers, kale, collards,

Other Carbs – mixed beans, quinoa, whole oats, amaranth, brown rice

Good Fats – mixed nuts,Save Now avocados, extra virgin olive oil, fish oil, flax seeds (ground), coconut milk,

Drinks – green tea, liquid exercise drinks (quickly digested carbohydrate and protein), greens supplement

BR: Day 1 Week 2

Yea! We made it to week two. I feel amazing. I'm so happy that I didn't give up last week. It's a really good feeling to work so hard. The other day, we drove past 5 Guys, which usually tempts me, no matter how well I'm eating, but I didn't get one inkling of a temptation. It makes me happy to see that the changes I'm making are sticking and that they're doable. I'm not pushing myself so far that the desirable end result is unattainable.

I'm already seeing results. Although my weight fluctuates back and forth from day to day, I've lost AT LEAST 3 pounds and I see a little more definition (although, at this point, I'm probably the only one that notices). I have more energy during the day (although I'm REALLY tired by nine o'clock, but I go to bed by 10 every night anyway), and I feel stronger.

It was nice to get a little break over the weekend, but I'm ready to get back to it. I probably could have eaten a little better, but I'm ready to recommit myself. This is a really fun program. I get so excited to see what the workout is for the next day. I like that there's something new every day, that's going to challenge me. I get pretty bored with the same old thing. I've been looking forward to today.

here's the workout: oh man, this one killed me.

Lisa’s Burpee & Boxing Workout:

Set your interval timer for 12 Rounds of 50/10. You will complete the following exercises 3 x through.

Modify the following exercises as needed for your fitness level as shown by Lisa in the video. No matter what level you are starting at remember to work as hard as you can and keep going until you hear the beep !!

Press-up + Burpee + Tuck Jump x2 & 10 x Straight Punches using the Pink Sandbag 3 4 3 1/2

Press-up + Burpee + Tuck Jump x2 & 10 x Hook Punches using the Pink Sandbag 3 3 1/2 3

Press-up + Burpee + Tuck Jump x2 & 2 x Straight Punches + 2 x Hook Punches using the Pink Sandbag 3 3 3

2 x Mid Abs + 2 x Bag Touch Abs using the Pink Sandbag 4 4 4

Seans Weighted Workout:

This is a timed workout! Modify the following exercises as needed for your fitness level as shown by Sean in the video.

50 Skips

15 Pushups off of the Swiss Ball alternating legs (i started on the ball and moved to the floor for girl-style push-ups

50 Skips

15 Wide Pushups 15 Star Pushups

50 Skips

15 One arm Sandbag Press using the Pink Sandbag off the Swiss Ball (left)

50 Skips

15 One arm Sandbag Press using the Pink Sandbag off the Swiss Ball (right)

50 Skips

15 Dips using the Dip Station

50 Skips

FINISH TIME: 7:51 my push-ups were absolutely pathetic because i was really tired, but i made myself do 15 of each. if i had gone all the way down and up, it would have taken much longer to complete the workout.

Brad decided to give it a go. He started today with the fit test. My results are here. And here are his:

  1. 23
  2. 40
  3. 9
  4. 140
  5. 20
  6. 32
  7. 15