Morning Inspiration…Eating lunch doesn’t have to look like the traditional salad with a side of chicken breast and a little fruit. Why not have several sliced veggies with hummus and some almonds or walnuts? For dessert you could try sliced strawberries with a tablespoon (or two) of nutella. Yum!! The combos are endless…celery and peanut butter, apples with greek yogurt. Have fun with your lunch!-blackwomendoworkout
1 lb frozen shrimp, thawed, peeled and deveined
1 (16 oz) package frozen broccoli florets
12 oz penne pasta, whole wheat
3 garlic cloves, minced
1/4 cup onion, chopped
2 Tbsp butter
2 Tbsp olive oil
1/4 tsp salt
1/4 cup grated Parmesan cheese
- Cook pasta according to package directions. Drain.
- In large skillet, saute garlic and onion in butter, oil and salt until tender.
- Add broccoli and cook on medium heat until heated (approximately 6 minutes).
- Add shrimp and cook an additional 4-5 minutes, or until shrimp is pink and broccoli is tender.
- Stir in pasta and sprinkle with Parmesan cheese. Serve.
- Calories: 620
- Dietary Fiber: 10g
- Protein: 37g
- Cholesterol: 190g
- Carbohydrates: 71g
Recipe courtesy of: http://www.fruitsandveggiesmorematters.org
1 1/2 pounds cod, filet
2 limes, juiced
1/2 cup red onion, julienne
1 bunch cilantro, chopped
2 cloves garlic, minced
3 Serrano chili, julienne
2 cups pineapple, julienne
1 teaspoon pineapple juice
1 1/2 cup jicama, julienne
1/2 cup red bell pepper, julienne salt and pepper to taste
3 tablespoons canola oil
Cilantro, leaves for garnish
Combine the red onions, pineapple, chili, jicama, bell pepper, lime juice, garlic, cilantro, pineapple juice and 1 teaspoon of canola oil in a bowl.
Season to taste and set aside to marinate for at least 15 minutes.
Cut fish into 4 ounce portions and season with salt and pepper to taste.
Sear in a sauté pan over medium heat for about 2 to 3 minutes on the flesh side, flip the presentation side up and finish it in the oven for about 5 to 7 minutes.
For service, place one portion of the fish on the center of a plate and add the pineapple slaw. Drizzle some of the sauce over the dish and garnish with cilantro leaves.
Serve the fish warm or hot and the slaw at room temperature.
Healthy thoughts from msjeanettejenkins….Peaches &Nectarines at the Farmers Market!! Yummy!!! Every living cell in your body is made from the food that you eat. If you consistently eat junk food then you will have junk cells & a junk body and that does not mean fat that means unhealthy. Eat healthy because you deserve to feel good, look good, and function at your best!! Your brain, skin, muscles, bones, blood, hair and internal organs want and need clean healthy quality food.
Bring on the Berries
Berries, and a lot of fruits, are an excellent source of antioxidants and water-soluble vitamins
Get Lots of Leafy Greens
The more colorful the vegetables — and fruits — the more nutrients you’re going to get in your diet and green leafy veggies, like turnip, collard and mustard greens, kale, Chinese cabbage, and spinach, all rich sources of vitamins and minerals, are a great place to start. Many are also a good source of iron, important for women’s health, especially after menopause. One serving of cooked leafy greens — a half a cup — is not a lot, considering that just around two and one half cups of veggies, or five servings in total, is all you need each day
Add Omega-3 Fatty Acids
Fatty fish are actually good for you because they deliver omega-3
Serve Up Some Whole Grains
Whole grains help with digestion and are excellent for your heart, regularity [because of the fiber content], and maintaining a steady level of blood sugar.
“Nuts are a great source of protein and monounsaturated fatty acids just one-half ounce of nuts is considered equivalent to one ounce of a typical protein choices.
Fiber Up With Beans
Beans are another nutrient powerhouse, providing you with a reliable protein alternative to meat as well as the fiber needed for good digestion and prevention of chronic diseases. Beans — including navy, kidney, black, white, lima, and pinto — are part of the legume family that also includes split peas, lentils, chickpeas, and soybeans. Many are good sources of calcium, important to prevent osteoporosis, especially after menopause.
Say Yes to Yellow and Orange Veggies
Nutritionists recommend choosing a rainbow of fruits and vegetables because each one provides a unique blend of nutrients. Within the color spectrum, yellow or orange veggies are great sources of vitamin A for skin and eye health and better immunity against infection. At the top of the list are carrots, sweet potatoes, pumpkin, and the many types of squash. While it takes just one whole carrot or six baby carrots to make one serving (one-half cup), you’ll need only half a starchy sweet potato.
Turn to Tomatoes
Call it a vegetable or a fruit, the tomato is in a food class by itself. Interestingly, cooked tomato products, like tomato paste, puree, stewed tomatoes, and even ketchup, deliver more of its well-known antioxidant lycopene, a cancer fighter, and potassium than when eaten raw. Tomatoes also have vitamins A and C and phytochemicals that make it an nutrition essential for women’s health.
Look for Low-Fat Dairy
Calcium is extremely important after menopause when your osteoporosis risk increases. But it’s actually vital to women’s health at every age, particularly while the body is still making bone. For optimal bone health, you need three daily servings of dairy products (for example, eight ounces of milk or yogurt, or one and a half ounces of cheese per serving), which also provide other nutrients, like protein, potassium, magnesium, and zinc.
Reference: Everyday Health and Julie Davis
You want six-pack abs? A washboard stomach you’ll be proud to show off on the beach? Then for the time being, forget about the crunches, the sit-ups, the pilates, the exercise balls, and all the other ab exercises.
Eating right, rather than doing ab exercises, is the first step toward obtaining that six-pack. Anderson’s first rule of healthy eating: “Stay away from any and all processed foods.” Other weight-loss tips:
- Fruits and vegetables should be the cornerstone of your healthy diet. They’re low in calories but provide bulk to keep you from feeling hungry.
- Protein should come in the form of lean meats and fish. Choose beef or pork cuts that have “loin” in their name, and remove the skin from poultry.
- Whole grains are much better for you than processed flour or grains because they contain more fiber and nutrients.
- Don’t avoid dairy, which provides needed calcium and nutrients. Instead, consume dairy products that are very low-fat or fat-free.
- When cooking, use olive oil or vegetable oil rather than solid fat products like lard. That way, you’re replacing harmful saturated fats with unsaturated fats.
- Drink lots of water, rather than sugary fruit juices or soft drinks.
- Monitor your portion sizes, and cut back if you normally eat large portions of food.
- Stop snacking on high-calorie items like cake, cookies, or potato chips.
Exercise also is important in ridding yourself of body fat, and once again, you shouldn’t limit your workout routine to just abdominal exercise. “Fat covers your entire body,” Anderson said. “In order to lean up, you have to do strength training everywhere.”
She recommends a combination of strength training and aerobic exercise to really reduce body fat. “Aerobic exercise is a calorie burner. If you’re out and you’re running, you burn calories, but your metabolism stays elevated for only an hour or so afterward,” Anderson said. “It doesn’t improve your lean muscle mass, either. Strength training does, and it also kicks up your resting metabolic rate 24-7, which helps you lose more weight.”
- Ab Exercises
If you’re dead-set on doing ab exercises to make sure those muscles look good once they’re unveiled by your melting flab, keep in mind that some workouts are better than others.
The ab exercises recommended by the American College of Exercise include:
- Pedal motion. Lie flat on the floor, and put your hands beside your head. Start with your knees elevated at about a 45-degree angle. Begin a bicycle pedal motion in which you touch your left elbow to your right knee and vice versa, crunching your abs with each movement.
- An ab challenge. This requires a special piece of gym equipment with extended arms also known as a “Captain’s Chair.” You start by gripping hand-holds on both arms of the chair and letting your legs dangle below. Lift your knees up close to your chest and then lower them, being sure to carefully control the entire movement.
- Exercise ball. While sitting on an exercise ball, feet firmly on the floor, walk your body forward, positioning the ball into your lower back. Cross your arms over your chest and tuck in your chin about a fist’s-width from your chest. Contract your abs to raise your torso, bringing it up no more than 45 degrees from your thighs. Bringing your feet closer together will force you to work your obliques by challenging your balance.
Six-pack abs are within your reach if you change the way you eat and even the way you exercise. A healthy lifestyle and healthy diet will not only make your body healthier, they’ll improve the way your abs look, too.