Did you know that walking can help you burn about 4 calories per minute?Well its true,recent studies show that 150 minutes of walking per week is all you need to whip yourself into summertime shape in no time. Burn more calories by trying these power walking routines with a few of my favorite toning exercises three times a week and watch the winter flab melt away..
1. 15 min Lunch Break Quickie
A steady 15 minute stroll at lunch time can burn up to 50 extra calories a day. Try calling in your order to a restaurant a 1/2 mile away from your work place.Don't stop for any red lights, instead walk in place until the light changes.If you do this most weekdays you'll rack up about an hour of exercise per week with very little effort.
2. 30 min De-Stresser
A 1/2 hour to 40 minute stroll is a great de-stresser.Try downloading an hour or so of your favorite songs to your ipod and walk at a nice steady pace without thinking about your problems and instantly feel your stress melt away.
3. 30 minute butt firmer and burner
30 minutes of over exaggerated stride lengths forces your butt and quads to work harder. To rev your power walk up alternate a moderate walking pace with an exaggerated stride or lunge for one minute at a time.Also try alternating 40 moderate walking strides with 40 steps of jogging and 40 paces of a sprint for 7 minutes. Walk briskly for the last 3 minutes as your cool down. You can repeat any or all steps if you have time.
4. All Over Toning Exercises
This is a great combination of toning exercises to try.I love these moves because they are fairly simple to perform and pack a major punch when it comes to getting the " beach body " results we are all after in a short amount of time. In 3-4 weeks of these toning exercises you will not only feel the difference but you will SEE the difference.
1. Ballet Combo
This combo is good for just after your power walk routine for at least 3 days a week.The Ballet Combo targets your inner thighs,butt and hamstrings.
Stand with your feet together,toes slightly turned out,arms by your sides. Step your left foot out to the side so that your feet are no wider than shoulder length apart and toes are turned out. Lower yourself into a plie` squat bring your arms to the side at chest/shoulder level.Step your right leg next to the left leg and rise tall to your tippy toes, squeeze your legs together from heel to hip to work your inner thighs bring your hands to touch in front of your chest. Lower your heels and repeat in the opposite direction stepping out with your right foot to complete the exercise. Do 2 sets of 10 reps.
Monday, May 16, 2011
Wednesday, March 23, 2011
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Nutrition Facts
Nutrition facts per serving:
- Servings Per Recipe 4 (1 cup turkey mixture and about 1/2 cup cooked noodles) servings
- Calories372
- Total Fat (g)11
- Saturated Fat (g)5
- Monounsaturated Fat (g)4
- Polyunsaturated Fat (g)1
- Cholesterol (mg)90
- Sodium (mg)328
- Carbohydrate (g)34
- Total Sugar (g)3
- Fiber (g)5
- Protein (g)37
- Vitamin C (DV%)71
- Calcium (DV%)12
- Iron (DV%)17
*Percent Daily Values are base on a 2,000 calorie diet
Turkey Stroganoff
Makes: 4 (1 cup turkey mixture and about 1/2 cup cooked noodles) servings
Meanwhile, in a large skillet heat oil over medium-high heat. Add turkey. Cook and stir for 4 to 5 minutes or until browned and no longer pink inside. Remove from skillet. Add mushrooms to skillet. Cook and stir for 3 minutes. Add broccoli. Cook and stir for 2 minutes more or until mushrooms are browned and tender and broccoli is crisp-tender.
Add broth, onion powder, and pepper to skillet. Bring to boiling. Whisk in sour cream mixture. Cook and stir until thickened and bubbly. Cook and stir 1 minute more. Stir turkey into mixture in skillet; heat through.
Serve turkey mixture with noodles.
Start to Finish: 30 minutes
Ingredients
- 4 ouncesdried whole wheat or plain noodles
- 1 8-ounce cartonlight dairy sour cream
- 2 tablespoonsall-purpose flour
- 1 tablespoonolive or canola oil
- 1 poundturkey breast tenderloin, cut into bite-size slices
- 8 ouncessliced fresh mushrooms
- 2 cupsfresh broccoli florets
- 1-1/2 cupsreduced-sodium chicken broth
- 1/2 teaspoononion powder
- 1/4 teaspoonground black pepper
Directions
Cook noodles according to package directions. Drain; keep warm. In a small bowl stir together sour cream and flour; set aside.Meanwhile, in a large skillet heat oil over medium-high heat. Add turkey. Cook and stir for 4 to 5 minutes or until browned and no longer pink inside. Remove from skillet. Add mushrooms to skillet. Cook and stir for 3 minutes. Add broccoli. Cook and stir for 2 minutes more or until mushrooms are browned and tender and broccoli is crisp-tender.
Add broth, onion powder, and pepper to skillet. Bring to boiling. Whisk in sour cream mixture. Cook and stir until thickened and bubbly. Cook and stir 1 minute more. Stir turkey into mixture in skillet; heat through.
Serve turkey mixture with noodles.
Monday, March 7, 2011
Great alternative to Fried Chicken
Now this little recipe is a good one.It just barely fits into the 30 minute meal category. But I think its worth a try.Prep and cook time for this one is about 45 minutes to a hour .Give or take a few minutes. Great healthy alternative to fried chicken,you can use any part of the chicken
you’d like.For the purpose of this recipe I chose to use boneless,skinless,chicken breast.
Crispy Baked Chicken
Light vegetable oil cooking spray
6 medium size boneless,skinless chicken breast
3 1/2 cups of ice cold water
1 cup of low fat plain yogurt
1 cup of dried bread crumbs
1 cup of flour
1 tablespoon of OLD BAY seasoning
1/2 teaspoon of garlic powder
1/2 teaspoon of Creole seasoning
1/4 teaspoon of black pepper
Dash of cayenne pepper
1/2 teaspoon of dried thyme (optional)
1/2 teaspoon of dried basil
1/2 teaspoon of dried oregano
*Preheat oven to 400 degrees.
Spray coat your cooking sheet 3 times with the light cooking oil spray.Fill a large bowl with ice cold water and place the chicken breast in it.Soak chicken for at least 10 minutes. Empty the container of plain low-fat yogurt into a medium size bowl,keep cold.Combine flour,bread-crumbs and all of your seasonings together,in a sealed container.Remove chicken pieces from water one piece at a time,shake well.Dip chicken beast in yogurt,coat chicken on both sides completely.Dredge chicken in bread-crumb and flour mixture making sure each piece is completely covered with the mixture.Spay a coat of cooking oil on both sides of chicken.
Space chicken breasts evenly on a well coated cooking sheet.Place the tray on the bottom shelf of the pre-heated oven.Bake for 15-20 minutes and turn the pieces over.Bake another 15- 20 minutes or until chicken is golden brown.
you’d like.For the purpose of this recipe I chose to use boneless,skinless,chicken breast.
Crispy Baked Chicken
Light vegetable oil cooking spray
6 medium size boneless,skinless chicken breast
3 1/2 cups of ice cold water
1 cup of low fat plain yogurt
1 cup of dried bread crumbs
1 cup of flour
1 tablespoon of OLD BAY seasoning
1/2 teaspoon of garlic powder
1/2 teaspoon of Creole seasoning
1/4 teaspoon of black pepper
Dash of cayenne pepper
1/2 teaspoon of dried thyme (optional)
1/2 teaspoon of dried basil
1/2 teaspoon of dried oregano
*Preheat oven to 400 degrees.
Spray coat your cooking sheet 3 times with the light cooking oil spray.Fill a large bowl with ice cold water and place the chicken breast in it.Soak chicken for at least 10 minutes. Empty the container of plain low-fat yogurt into a medium size bowl,keep cold.Combine flour,bread-crumbs and all of your seasonings together,in a sealed container.Remove chicken pieces from water one piece at a time,shake well.Dip chicken beast in yogurt,coat chicken on both sides completely.Dredge chicken in bread-crumb and flour mixture making sure each piece is completely covered with the mixture.Spay a coat of cooking oil on both sides of chicken.
Space chicken breasts evenly on a well coated cooking sheet.Place the tray on the bottom shelf of the pre-heated oven.Bake for 15-20 minutes and turn the pieces over.Bake another 15- 20 minutes or until chicken is golden brown.
Umm,umm, Good!
Shanghai Salmon
2 cups of rice (brown or white)
2 green onions
1 box of frozen spinach
Salmon fillets
Ponzu sauce (in your local Asian food store)
Sesame seeds
Prepare rice according to cooking directions.Spinach may be prepared with light salt and pepper,on the stove-top or in a micro-wave safe dish in the microwave oven.In a well oiled pan,place lightly seasoned salmon fillets,skin down.Cook fish 5 to 7 minutes on each side or until fish is firm to touch.Toast sesame seeds and coarsely chop green onions,set aside.
In a shallow bowl, place one heaping spoon of cooked rice in the center.Line the outside of the rice heap with steamed spinach.Place one nicely grilled salmon fillet in the middle of the mound of rice.Pour Ponzu sauce on top and sprinkle toasted sesame seeds and green onions over the fish. Serve and enjoy. :)
2 cups of rice (brown or white)
2 green onions
1 box of frozen spinach
Salmon fillets
Ponzu sauce (in your local Asian food store)
Sesame seeds
Prepare rice according to cooking directions.Spinach may be prepared with light salt and pepper,on the stove-top or in a micro-wave safe dish in the microwave oven.In a well oiled pan,place lightly seasoned salmon fillets,skin down.Cook fish 5 to 7 minutes on each side or until fish is firm to touch.Toast sesame seeds and coarsely chop green onions,set aside.
In a shallow bowl, place one heaping spoon of cooked rice in the center.Line the outside of the rice heap with steamed spinach.Place one nicely grilled salmon fillet in the middle of the mound of rice.Pour Ponzu sauce on top and sprinkle toasted sesame seeds and green onions over the fish. Serve and enjoy. :)
Saturday, February 26, 2011
Delicious Orange Sesame Beef
Makes: 4 servings
Start to Finish: 25 minutes
Ingredients:
* 12 ounces boneless beef sirloin steak
* 8 ounces fresh green beans, halved crosswise
* 2 teaspoons sesame seeds
* 1/2 cup orange juice
* 2 tablespoons reduced-sodium soy sauce
* 1 tablespoon toasted sesame oil
* 1 teaspoon cornstarch
* 1/2 teaspoon finely shredded orange peel
* Nonstick cooking spray
* 1/2 cup bias-sliced green onions
* 1 tablespoon grated fresh ginger
* 2 cloves garlic, minced
* 1 teaspoon canola oil
* 2 cups hot cooked brown rice
* 2 oranges, peeled and sectioned or thinly sliced crosswise
Directions:
Trim fat from meat. Thinly slice meat across the grain into bite-size strips. Set aside. In a covered medium saucepan, cook green beans in a small amount of boiling water for 6 to 8 minutes or until crisp-tender; drain.
Meanwhile, in a small skillet, cook sesame seeds over medium heat for 1 to 2 minutes or until toasted, stirring frequently. Set aside.
For sauce: In a small bowl, combine orange juice, soy sauce, sesame oil, cornstarch, and orange peel. Set aside.
Coat an unheated large nonstick skillet with nonstick cooking spray. Preheat over medium-high heat. Add green onions, ginger, and garlic to hot skillet; cook and stir for 1 minute. Add the precooked green beans; cook and stir for 2 minutes. Remove vegetables from skillet.
Carefully add canola oil to the hot skillet. Add meat; cook and stir for 2 to 3 minutes or until slightly pink in center. Remove from skillet.
Stir sauce; add to skillet. Cook and stir until thickened and bubbly. Cook and stir for 2 minutes more. Return meat and vegetables to skillet. Heat through, stirring to coat all ingredients with sauce. Serve meat mixture with hot cooked brown rice. Top with orange sections and sprinkle with toasted sesame seeds
Start to Finish: 25 minutes
Ingredients:
* 12 ounces boneless beef sirloin steak
* 8 ounces fresh green beans, halved crosswise
* 2 teaspoons sesame seeds
* 1/2 cup orange juice
* 2 tablespoons reduced-sodium soy sauce
* 1 tablespoon toasted sesame oil
* 1 teaspoon cornstarch
* 1/2 teaspoon finely shredded orange peel
* Nonstick cooking spray
* 1/2 cup bias-sliced green onions
* 1 tablespoon grated fresh ginger
* 2 cloves garlic, minced
* 1 teaspoon canola oil
* 2 cups hot cooked brown rice
* 2 oranges, peeled and sectioned or thinly sliced crosswise
Directions:
Trim fat from meat. Thinly slice meat across the grain into bite-size strips. Set aside. In a covered medium saucepan, cook green beans in a small amount of boiling water for 6 to 8 minutes or until crisp-tender; drain.
Meanwhile, in a small skillet, cook sesame seeds over medium heat for 1 to 2 minutes or until toasted, stirring frequently. Set aside.
For sauce: In a small bowl, combine orange juice, soy sauce, sesame oil, cornstarch, and orange peel. Set aside.
Coat an unheated large nonstick skillet with nonstick cooking spray. Preheat over medium-high heat. Add green onions, ginger, and garlic to hot skillet; cook and stir for 1 minute. Add the precooked green beans; cook and stir for 2 minutes. Remove vegetables from skillet.
Carefully add canola oil to the hot skillet. Add meat; cook and stir for 2 to 3 minutes or until slightly pink in center. Remove from skillet.
Stir sauce; add to skillet. Cook and stir until thickened and bubbly. Cook and stir for 2 minutes more. Return meat and vegetables to skillet. Heat through, stirring to coat all ingredients with sauce. Serve meat mixture with hot cooked brown rice. Top with orange sections and sprinkle with toasted sesame seeds
Monday, February 21, 2011
Quick and Healthy Bean Quesadillas
Qiuck and Healthy Bean Quesadilla
Ingredients:
* Nonstick cooking spray
* 1 tablespooncanola oil
* 1 largered sweet pepper, finely chopped
* 1/2 teaspoononion powder
* 1/2 teaspoonchili powder
* 1-1/2 cupsloose-pack frozen whole kernel corn, thawed
* 1 15 1/2-ounce canpinto beans, rinsed and drained
* 1-1/2 cupsreduced-fat shredded Mexican cheese blend (6 ounces)
* 1/2 cuppurchased salsa
* 6 8-inchflour tortillas
* 1 2 1/4-ounce cansliced pitted ripe olives (optional)
* 1/2 cuplight dairy sour cream (optional)
Directions:
1. Preheat oven to 450 degrees F. Coat a very large baking sheet with nonstick cooking spray; set aside. In a large nonstick skillet, heat oil over medium-high heat. Add sweet pepper, onion powder, and chili powder. Cook about 5 minutes or until pepper is tender, stirring occasionally. Stir in corn, beans, 1 cup of the cheese, and the salsa. Cook and stir until the mixture is heated through and cheese is melted.
2. To assemble the quesadillas, divide bean mixture among tortillas, spreading evenly over half of each tortilla. Fold over, pressing down gently. Place on prepared baking sheet. Sprinkle quesadillas with remaining 1/2 cup cheese and, if desired, olives.
3. Bake about 10 minutes or until cheese is melted and tortillas are golden brown and crisp. Cut each quesadilla into quarters. If desired, top quesadillas with sour cream.
Enjoy!
Ingredients:
* Nonstick cooking spray
* 1 tablespooncanola oil
* 1 largered sweet pepper, finely chopped
* 1/2 teaspoononion powder
* 1/2 teaspoonchili powder
* 1-1/2 cupsloose-pack frozen whole kernel corn, thawed
* 1 15 1/2-ounce canpinto beans, rinsed and drained
* 1-1/2 cupsreduced-fat shredded Mexican cheese blend (6 ounces)
* 1/2 cuppurchased salsa
* 6 8-inchflour tortillas
* 1 2 1/4-ounce cansliced pitted ripe olives (optional)
* 1/2 cuplight dairy sour cream (optional)
Directions:
1. Preheat oven to 450 degrees F. Coat a very large baking sheet with nonstick cooking spray; set aside. In a large nonstick skillet, heat oil over medium-high heat. Add sweet pepper, onion powder, and chili powder. Cook about 5 minutes or until pepper is tender, stirring occasionally. Stir in corn, beans, 1 cup of the cheese, and the salsa. Cook and stir until the mixture is heated through and cheese is melted.
2. To assemble the quesadillas, divide bean mixture among tortillas, spreading evenly over half of each tortilla. Fold over, pressing down gently. Place on prepared baking sheet. Sprinkle quesadillas with remaining 1/2 cup cheese and, if desired, olives.
3. Bake about 10 minutes or until cheese is melted and tortillas are golden brown and crisp. Cut each quesadilla into quarters. If desired, top quesadillas with sour cream.
Enjoy!
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