This week's workout is the CURTSY LUNGE! This move is really fantastic because not only do you work your legs and butt, you also work the side abs with the twisting motion, and your upper body with the dumbells! If you are new to this series you should know that I am all about moved that target multiple areas of the body. Try this move after you have completed the cardio portion of your exercise (remember, we are trying to get in at least 30-45 minutes of cardio every single day). Lunge and twist 12 times on each side and repeat three sets. Feel the burn!
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| zip up c/o DA Active |
Nutrition 101: Why Breakfast?
These past few weeks I have been talking a lot about practical ways to shed weight with diet, cut excess calories and replace staples with healthy and tasty options. If you have been trying to use a few of my tips you have probably increased your daily water intake, cut sugar out of your diet and been snacking smarter. All of these things are really fantastic but we need to back up a little bit and talk about how we start our day. I am talking about breakfast! Growing up I never really ate breakfast, and when I did it was usually leftovers, cookies and candy. I am not even kidding. I never liked pancakes or eggs or any of the typical breakfast foods. Fast forward to now and I can't even imagine beginning my day without a healthy, wholesome fiber heavy meal. I have heard from many of you that breakfast isn't a big deal but it really is and I am going to tell you why: first, it revs up your metabolism that has been sleeping all night. You are going to want your metabolism firing on all cylinders so your body only stores what it needs and gets rid of everything else for the entire day ahead. Second, it keeps your portions in check for the day. Let me explain--- those of you who skip breakfast or only drink coffee with an apple in the mornings are probably starving come lunchtime. This may mean you make unhealthy decisions when it comes time to order your meal, or maybe you just overeat to curb your hunger. Neither of these are good and you will start to pack on the pounds. Eating breakfast that is fiber heavy fills you up--- you won't be as hungry when lunchtime hits and you will choose good things to consume and most likely won't overeat. Did you know that people who start the day off with a healthy breakfast are 76% more likely to continue to make healthy choices throughout the day? It's true-- so set your alarm and make time for breakfast!
So don't think this means you can fill your plate with syrupy pancakes! Nope, there are a few things you should avoid:
too sugary/carb filled: pancakes, waffles, donuts, bagels, scones, muffins, etc.
too fatty: fried eggs, bacon, cream cheese, cheesy anything, sausage, etc.
Try these healthy (and tasty!) options instead
Oatmeal, flaxseed, blueberries & almonds. To me, this is the perfect breakfast. Steel-cut oatmeal is probably the healthier choice, but if you are in a hurry, the instant kind will do fine (it doesn’t have as much fiber, but the other ingredients make up for that). After microwaving the oatmeal, add ground flaxseed, frozen blueberries, sliced almonds. You can add a little cinnamon and honey/agave (not a lot) if you’re using the non-instant oatmeal. That’s four power foods, full of fiber and nutrients and protein and good fats, with only a couple of minutes of prep time. And very tasty!
Kashi GoLean Crunch. Actually, any whole-grain, high-fiber cereal is a good choice, but I mention this particular one because it’s a favorite of mine. It has a high amount of protein and fiber, low sugar. Add hormone free low-fat milk or soy milk (which has 1/3 the saturated fat of 1% milk), perhaps some berries if you like.
Scrambled tofu. Healthier than scrambled eggs. Add some onions, green peppers or other veggies, some light soy sauce or tamari, maybe some garlic powder, and black pepper, stir-fry with a little olive oil. Eat with whole-grain toast. Fast and delicious.
Fresh berries, yogurt, granola. Get low-fat yogurt (not non-fat, as it often has too much sugar) or soy yogurt, cut up some berries or other fruits, add some healthy cereal. I actually use the Kashi Golean Crunch instead of granola, as many brands of granola have way too much fat and/or sugar.
Grapefruit with whole-wheat toast & almond butter. Add a little sugar on top of the grapefruit, and it’s actually pretty good. The almond butter is healthier than peanut-butter, with lots of good protein to fill you up.
Fresh fruit salad. Cut up some apples, melons, berries, oranges, pears, bananas, grapes … any or all or whatever your favorite fruits are. Add a little bit of lime or lemon juice. Perfect.
Protein shake with extras. I use soy protein powder, but whey works well too. Blend up with low-fat milk or soy milk, some frozen blueberries, and perhaps some almond butter or oatmeal. That may sound weird, but it’s actually pretty good, and pretty filling. A little ground flax seed works well too.
Eggs with peppers. I’m not a huge fan of eggs, but many people love them. Egg whites are healthier than whole eggs. Scramble with a little olive oil, red and green bell peppers, maybe broccoli, onions,spinach, tomato black pepper. Goes well with whole-wheat toast.
Cottage cheese and fruit. Get low-fat cottage cheese. Add any kind of fruit. Apples, citrus, berries.
Recipe of the Week: Sweet Potato Pork Quesadillas
I originally posted about this recipe
here, but had to re-share because it is truly one of my favorites! You can sub the pork with ground turkey and use whole wheat wraps. Instead of the original sour cream/blue cheese dip mix up the blue cheese crumbles with non-fat yogurt (it tastes the same as sour cream trust me!)
Pork Sweet Potato Quesadillas
1/2-1lb ground pork
1 medium sweet potato
1 bunch scallions diagonally sliced
3 tbsp butter
1 1/2 tbsp chile powder (I used my tastefully simple chili powder)
3 large garlic cloves, minced (I always use extra garlic. I don't want a vampire to catch me off guard.)
1/2 cup fresh chopped cilantro
1 package shredded mexican cheese
oversized tortilla wraps (I used whole wheat or multi-grain)
salt & pepper to taste
In a skillet, drizzle olive oil. Throw in pork and add the chili powder of your choice as well as some salt and pepper to taste. Brown, about 4 minutes. Meanwhile, pop your sweet potato in the microwave to soften. (If it is whole, pierce it with a fork and put it in for about 7 minutes, if you slice it microwave for 5 minutes). Once it comes out, scoop out the insides and mash with a fork. Set aside.
Your pork should be almost cooked through at this point so add your minced garlic, scallions and the sweet potato. Give it a good stir. Cook for 2 more minutes or so. Finally, add the cilantro and more salt if you need it. Cook until warmed through, additional minute or so. Scoop entire mixture out into a bowl.
Scrape any crud out into the trash and add the rest of the butter to the pan. Pop a tortilla down and quickly add a handful of cheese to half. Spread a few spoonfuls of pork mixture over the cheese and finally sprinkle a little more cheese on top. Fold tortilla over. If you have a teapot, now is the time. SMASH THAT SUCKER. Press pretty firmly for 30 seconds or so. If you don't have a teapot another pan will do. I don't know, look around and see what you have. Just don't sit on it, you might burn your butt. Flip quesadilla over and smashed for 15 seconds or so on the other side.
Repeat this process until you have used up all of you pork/potato mixture. Serve with pickled jalepeno and sauce of your choice.
Giveaway and DA Active Review!
Maybe you remember a few weeks ago when I talked about yoga-- in these pictures I am wearing
DA braided tank and the
DA do it again capri. DA Active is an awesome company, read a little about them here:
da active is lifestyle-inspired activewear. What does “da” stand for? Simply, do it again. It is the essence of what we do and who we are, whether you are doing another set of reps in the gym, repeating a Yoga position, running to the store, picking up the kids or volunteering. Choose well….each day. Go forward with each step. Put positive things into your life…then do it again.
da active, designed in Australia, made with the finest fabric and constructed to endure an active lifestyle. Appropriate for every day wear and the gym, our designs are simple, chic and sophisticated. Truly, a great value for money. Compare da active quality to our more expensive competitors and you will find the same or better construction, fabric and fit for less.
I really love this tank for so many reasons. First it is so cute-- I love how girly it is, showing off the perfect amount of skin. It stretches and breathes making it perfect for running OR yoga. One of the coolest things about DA Active? They use the SAME FABRICS as LULULEMON. That's right. Same fabrics, HALF THE PRICE. You cannot beat that. I think I will be jumping the lululemon train and scootin' on over to DA Active wear I can get the double the bang for my buck. Sounds pretty awesome, doesn't it?
So today, you have the chance to win this Da Active Zip Up in magenta! That's right, one of you gets this sweet zip up just for entering! I love this little jacket, and I have even been wearing it with jeans too, it is just that cute! So how do you enter? Read on...
Just follow the directions below and enter to win! *you must be a GFC follower of this blog to enter!
a Rafflecopter giveaway
