No Gym Needed

Let’s Go!!! Day 4


No Gym Needed

body reachFINISH: Engage your core muscles and pull your elbows to your ribs as you raise the thigh toward your chest. Extend your arms and legs out again and repeat. If you feel unbalanced, drop your toe to the floor between lifts. Then switch sides.
Common Error: Scrunching forward and rounding your back
Fit Fix: Keep your torso tall and spine straight as you move your arms and leg in both directions. body reach1

Spicy Beef and Noodle Salad

  • 1    pound   beef flank steak
  • 1    tablespoon   soy sauce
  • 8    ounces   rice noodles
  • 1      medium English cucumber
  • 1    cup   packaged fresh julienned carrots
  • 1/2   cup   Asian sweet chili sauce
  • 1/2   cup   water
  •     Fresh cilantro leaves
Preheat broiler. Brush steak with soy sauce. Place on rack of unheated broiler pan. Broil 4 to 5 inches from heat for 15 to 18 minutes or to desired doneness (160 degrees F for medium), turning once halfway through broiling. Thinly slice beef across the grain.
Meanwhile, cook noodles according to package directions; drain in colander. Rinse with cold water.
Slice cucumber crosswise in three sections. Using a vegetable peeler, cut lengthwise ribbons from sections.
Combine chili sauce and water. Divide steak, noodles, cucumber, and carrots among bowls. Drizzle with chili sauce mixture, sprinkle cilantro. Makes 4 servings.

Nutrition information

Per Serving: cal. (kcal) 477, Fat, total (g) 9, chol. (mg) 40, sat. fat (g) 4, carb. (g) 70, Monosaturated fat (g) 3, Polyunsaturated fat (g) 0, fiber (g) 3, sugar (g) 16, pro. (g) 27, vit. A (IU) 4519, vit. C (mg) 4, Thiamin (mg) 0, Riboflavin (mg) 0, Niacin (mg) 8, Pyridoxine (Vit. B6) (mg) 1, Folate (µg) 24, Cobalamin (Vit. B12) (µg) 1, sodium (mg) 839, Potassium (mg) 598, calcium (mg) 61, iron (mg) 3, Percent Daily Values are based on a 2,000 calorie diet

Italian Sausage and Zucchini Quiche


  • Nonstick cooking spray
  • 4 ounces uncooked turkey Italian sausage links, casings removed
  • 1 cup coarsely shredded zucchini
  • 1/2 cup chopped red sweet pepper (1 small)
  • 1/4 cup finely shredded Parmesan cheese (1 ounce)
  • 1 1/2 cups refrigerated or frozen egg product, thawed, or 6 eggs, lightly beaten
  • 1/4 cup fat-free milk
  • 1/8 teaspoon black pepper
  • 1/3 cup shredded part-skim or reduced-fat mozzarella cheese


  1. Preheat oven to 325 degrees F. Coat four 8-ounce shallow ramekins or quiche dishes or one 9-inch pie plate with cooking spray. Set aside.
  2. In a medium skillet cook turkey sausage, zucchini, and sweet pepper until turkey is cooked through and sweet pepper is just tender, using a wooden spoon to break up turkey as it cooks. In a medium bowl combine cooked turkey mixture and Parmesan cheese. Divide mixture among the prepared dishes or spoon into the pie plate. In a medium bowl whisk together egg, milk, and black pepper. Divide egg mixture evenly among the ramekins or pour into the pie plate. Sprinkle with mozzarella cheese.
  3. Bake individual servings about 25 minutes or pie plate about 35 minutes or until a knife inserted in center(s) comes out clean. Cool on a wire rack 10 minutes before serving.

Nutrition Facts Per Serving:

Servings Per Recipe: 4
PER SERVING: 151 cal., 5 g total fat (3 g sat. fat), 25 mg chol., 588 mg sodium, 6 g carb. (1 g fiber, 4 g sugars), 18 g pro.

Recipe courtesy of: Diabetic Living