It’s time to purge that elephant in the room: THE SCALE!
Whether it’s in the bathroom, the basement or in the bedroom, it’s taunting you.
Every day it beckons for you to step onto it. It’s the first thing you think of when you wake up and we always want to hop on the scale before bed.
This obsession is one of the reasons you should cut ties with the scale; set it free so you can set yourself free of its choke hold.
Daily weigh-ins are meaningless.
Most people trying to lose weight really want to see a chance in their body composition: FAT LOSS.
Body composition changes cannot be detected by a scale on a day-to-day basis. Fat loss can be detected on a weekly basis, however, so if you can have enough discipline to only hope on once a week, then you have my permission to keep your scale ☺
This is very tough however- so if you start to notice yourself weighing yourself more often, then hide it.
Did You Know that Your scale weight can fluctuate up to 5 pounds in one day!
This is due to:
• Weight of food & beverages
• Water loss from exercise
• Water gain from menstrual cycles
• Water retention from high sodium intake
• Weight of non-voided bowel contents
The scale is NOT the real barometer of progress.
You may believe that “the scale does not lie,” and that the number is objective. However, you can get more objective, more in-depth feedback from other measuring tools.
Here’s an easy way to do it at home: Be mindful of how your clothes are fitting. After all, it is pretty common for the scale “not to budge” for a person who finds she can suddenly fit with ease into a pair of formerly tight jeans.
Other effective measuring tools can be:
• How you feel after rushing up a flight of stairs
• Not tiring out as quickly when you play with your children
• Your new found ability to change the water cooler bottle at work without any effort!
• Diminished cravings for sugar
The scale can’t record these milestones. When you read the number on the scale, you will automatically associate that number with food. Yes, that’s right. If you don’t like the number, what thought pops into your mind? It almost always relates to food.
The scale is a harbinger of food obsession, which includes counting every calorie, and carb and fat gram. Before you know it, you’ll be carrying a calorie counter with you everywhere you go.
Focus on how you feel, milestones in your daily activities, improved muscle tone, better eating habits, and how your clothes fit, rather than an ambiguous number on a gadget.
For help in escaping the scale’s stranglehold and learning how to make REAL changes in your body, give us a call 817-938-7661 today so we can help you with one of our customized programs!
Filed under belly, body weight, cardio, core, excuses, fat loss, fitness, flatten stomach, food, goal setting, health, mindset, stategy, Uncategorized, weight loss, workout by on Aug 17th, 2012. Comment. 
Enjoy this summer treat guilt-free. Store bought Popsicles contain artificial colors, flavors and sweeteners that spike your blood sugar and lead to weight gain. This recipe, on the other hand, is made with organic, Greek yogurt, and fresh fruit. Servings: 6
Here’s what you need…
- 2 cups organic, vanilla Greek yogurt
- 1 orange, peeled and seeded
- 1 cup pineapple chunks
- 1 teaspoon agave nectar
- Fill the bottom 1/3 of each Popsicle mold with yogurt. Freeze for 15 minutes.
- In a high-speed blender, combine the orange, pineapple and agave nectar. Blend on high speed for a full minute.
- Fill the remaining space in each mold with the orange mixture. Freeze until solid.
Nutritional Analysis: One serving equals: 76 calories, 0 fat, 10mg sodium, 11g carbohydrate, 1g fiber, and 3g protein.
Motivate your friends, family and co-workers! Use the Facebook Like link below to forward this newsletter and subscribe your friends.
Filed under abs, candy, excuses, fat loss, fitness, flatten stomach, food, health, low-carb, recipe, treats, Uncategorized, waist, weight loss by on Aug 9th, 2012. Comment.
Did you ever think that a salad could have more calories and fat than a serving of fried chicken? 
Most people believe they’re making a smart diet choice by opting for a salad, but end up sabotaging their weight loss goals.
Don’t get me wrong – salads are a great way to get your recommended daily allowance of fruits and veggies and are often full of nutritious goodness. Made with the right foods they can also be a great meal for those seeking to lose some weight.
Next time you inspect the salad bar or your refrigerator for ingredients to toss in your salad, keep the following tips in mind.
Fruits and Vegetables
Leafy greens and veggies should be the base of your salad. Choose as many vegetables as you would like. Choose from mixed greens, broccoli, sugar snap peas, spinach, cucumbers, onions, peppers, cauliflower, mushrooms, green beans, zucchini, shredded carrots, radish, sprouts, cabbage, beets, tomatoes, and whatever veggie you can think to add. At only 25 calories per serving, vegetables are loaded with vitamin C, folic acid, potassium, fiber, and antioxidants. So the more veggies, the better!
In addition to all your other veggies, go with the darkest green lettuce you can find. Choose Romaine, spinach, mustard leaves, or green leaf over iceberg for increased nutrition. Leafy greens come in at less than 20 calories per two cup serving and provide folic acid, antioxidants, vitamins, and minerals.
Fruit is also a great salad option, as they add sweetness and nutrition to your salad. Try fruit such as cranberries, grapes, sliced strawberries, tangerines, or apples, and watch your plain old salad transform into a piece of culinary art.
Protein
If you find yourself feeling hungry soon after eating a salad, add some protein the next time. Good sources of protein to toss in a healthy salad include hard-boiled eggs or just the egg whites, grilled chicken, grilled salmon, steamed or boiled shrimp, tuna packed in water, low-fat cottage cheese, or roasted turkey breast. A good serving size of this protein would be three ounces.
If meat or animal products aren’t your thing, add about three quarters cup of one or more of these protein sources to your salad: lentils, tofu, black beans, garbanzo beans, chickpeas, or a small amount of nuts (they’re also high in fat, so don’t over-do them).
Tempting as they may be, avoid fried, crispy, or saucy items that many add to salads.
Extras
Though many salad extras may be packed with nutrition, they are often also full of calories. On average, extras add approximately 600 calories to an otherwise low-fat salad. A good rule of thumb when it comes to preparing a light salad is to choose just one high-calorie extra or two half-portion extras. Popular high-calorie add-ons include fried noodles, cottage cheese, pepperoni, avocado, bacon, blue cheese, croutons, cheese, or nuts.
If you love the taste and texture of croutons, try crushing a few and sprinkling them over your salad. If your salad doesn’t seem complete without cheese, try a strong flavored cheese like Feta or Parmesan. A small amount will go far. Also, use chopped nuts instead of whole to get more bites of a good thing.
Dressing
Dressing often makes the salad. Unfortunately, it can also make a salad a high-calorie event. The average vinaigrette contains 50 calories in one tablespoon, while the same amount of ranch dressing contains about 90 calories. Plastic containers or dressing packets at restaurants contain four tablespoons of dressing. The entire packet adds an additional 200-360 calories. As if that weren’t enough, many dressings also contain saturated fat. This raises cholesterol and the risk of heart disease.
Instead of grabbing the first dressing you see, look for a low-fat, low-calorie option. A healthy dressing choice is a couple teaspoons of olive oil mixed with vinegar or lemon and spices or herbs. Instead of drenching your salad in dressing, dip your fork into dressing before taking a bite of salad.
Remember, eating healthy is half of the battle when it comes to fitness and wellness. The other, equally important, side is maintaining a regular, challenging exercise program.
For an exercise program to be challenging it must always be changing. That’s why my workouts are never the same.
It’s my goal to get you into the best shape of your life. Call or email me today to begin your transformation.
Filed under belly, body weight, core, excuses, fat loss, fitness, flatten stomach, food, goal setting, health, low-carb, mindset, motivation, recipe, Uncategorized, weight loss by on Jul 19th, 2012. Comment.
Garden Fresh Salad
The best salads are a mixture of fresh vegetables, with little or no added fat. This salad combines some of the garden’s tastiest veggies and is dressed lightly with no added oils. Serve with a side of lean protein for a healthy, vibrant meal. Servings: 4
Here’s what you need…
- 4 eggs
- 1 bunch asparagus, ends trimmed
- 1 cup curly endive
- 1 cup dandelion greens
- 1/2 cup cherry tomatoes, halved
- 1/8 cup red onion, thinly sliced
- 1/2 red bell pepper, thinly sliced into matchsticks
- 1 packet Stevia
- 2 Tablespoons lime juice
- 1 garlic clove, minced
- 2 teaspoons Dijon mustard
- 1 Tablespoon raspberry vinegar
- Place the eggs in a pan of water; bring to a simmer for 6 minutes. Remove from heat. Crack the eggs all over, and then place in a pan of cold water for one minute. Remove from water, peel, and slice. Set aside.
- Bring a medium pot of salted water to boil. Add the asparagus and cook for 4 minutes. Rinse in cold water then set aside.
- In a large salad bowl combine the endive, dandelion greens, tomato, onion and pepper.
- In a small bowl combine the Stevia, lime juice, garlic, Dijon and vinegar. Mix well.
- Coat the salad with the dressing. Top with asparagus and sliced egg.
Nutritional Analysis: One serving equals: 119 calories, 5.5 fat, 137mg sodium, 9g carbohydrates, 2g fiber, and 8g protein.
Motivate your friends, family and co-workers! Use the “refer a friend” link below to forward this newsletter and subscribe your friends.
Most of the fat and calories in salads are found in the dressing. Mix the following ingredients together for a guilt-free and delicious salad dressing:
- 1 cup fat free Greek Yogurt
- 3 Tablespoons white rice vinegar
- 1 shallot, minced
- 2 Packets Stevia
- 1 teaspoon oregano
- 1/2 teaspoon basil
- 1 clove garlic pressed
- 1 tsp sea salt
- A dash of ground black pepper
Make sure you hit the FB Like Button and share this recipe with your friends!!!
Filed under abs, body weight, cardio, core, excuses, fat loss, fitness, flatten stomach, food, goal setting, health, low-carb, mindset, motivation, recipe, training, Uncategorized, waist, weight loss by on Jul 19th, 2012. Comment.
It’s a common problem. You’ve been on a diet for weeks and aren’t losing weight like you thought you would.
It may be because you’re consuming more calories than you think.
Keep reading to discover seven sneaky habits that may be sabotaging your weight loss efforts.
Mistake #1: Forgetting Liquid Calories
It’s easy to forget that the things you drink have calories – some more than you’d think. In fact, some beverages have more calories than an entire plate of food.
It is estimated that around 20 percent of your daily calories come from what you drink. So as you drink your juice with breakfast, rehydrate with a sports drink at the gym, or drink a glass of wine at dinner, think about the calories you’re adding.
For calories’ sake, it’s best to avoid all sweetened sodas, sweetened or flavored coffee drinks, sweetened tea, and smoothies. Replace these high-calorie drinks with water, skim milk, and unsweetened herbal tea. Because while they taste great, liquids generally don’t satisfy hunger, so they are just empty calories.
Mistake #2 Meal Skipping
Many dieters think they’ll cut their calorie intake by skipping a meal, usually breakfast.
But this is a mistake.
Research has shown that those who skip breakfast actually weigh more than those who eat three meals a day. Skipping a meal usually causes you to eat more calories during the day because you will end up eating even more food later in the day because you’re so hungry.
So aim to eat three (or more) meals a day. A healthy breakfast that will keep you feeling full all morning contains protein and fiber. An example would be whole-wheat toast and an egg.
Mistake #3: Oversized Portions
Just because restaurants load your plate with a mountain of food doesn’t mean you should eat that much at home for a normal meal.
Remember that your stomach, like your heart, is the size of your fist. Don’t think you could fit much food into your fist? You’re right. And contrary to what mama taught you as a child, you don’t have to eat all the food in front of you.
To eat a little less, use smaller plates and eat slower so you know when you’re full. Also, remember that portion control also applies to healthy foods, as they, too, contain calories.
Mistake #4: Too Many Extras
A salad is a healthy, low calorie option. At least until you add dressing, bacon, cheese, and croutons.
These add extra calories fast.
One tablespoon of dressing contains 75 to 100 calories. With that in mind, it’s no wonder grilled-chicken salads at a fast-food restaurant can have more calories than a hamburger.
Mistake #5: Blaming Your Genes
Many people give up on dieting or think there’s no hope when it comes to meeting their goal weight because of their genes.
Just like you may share your father’s hair color or your mother’s eye color, there is a small chance you also share your parent’s body type. However, this is no excuse for doing nothing about trying to lose weight.
Stick to your diet and exercise plan and you should definitely see results.
Mistake #6: Eating Without Thinking
It happens to everyone. You’re tired after a long day and you just want to veg in front of the television or read a good book. Unfortunately, mindlessly eating is often involved. You may think that since it’s not on a plate it doesn’t matter, but every bite you take counts.
When it comes to a successful diet, make rules for appropriate times to eat. And don’t always feel the need to eat when relaxing. Try sipping on water or tea, chewing gum, or simply don’t put anything in your mouth.
Mistake #7: Eliminating All Treats
Dieters often become overzealous in their plan and completely rid the house of all the food they enjoy, whether chips, sweets, snacks, or any high calorie food.
This commitment may last a few days until you can’t tolerate it any longer and you overindulge on what you deprived yourself of.
A better plan is to allow yourself a treat every once in a while.
Remember that everyone makes mistakes, but be smart and don’t let these common pitfalls keep your from meeting your weight loss goal!
Reach your fitness potential faster by coupling your good diet with a challenging exercise program. I’m here to motivate, instruct and encourage you to reach your goal.
Call 817-938-7661 or email ultimatefitnessdfw@gmail.com today to get started on a fitness program that will truly improve your quality of life.
Filed under belly, body weight, excuses, fat loss, fitness, flatten stomach, food, goal setting, health, mindset, Uncategorized, weight loss by on Jun 8th, 2012. Comment.
Feeling kind of stressed? You’re not alone. 
Stress is an inevitable part of our modern existence. Whether you’re the president of a Fortune 500 company, a Kindergarten teacher or a construction worker, you have stress to deal with.
But you don’t have to let it get the best of you.
By battling stress in your day-to-day routine, you can stop pulling your hair out and get back to living a more relaxed life.
How can you turn your stress-filled life on its head?
With one of the best weapons against stress: exercise.
Working Out Works: When stress is getting you down, you need something to kick you out of your funk. You need something that makes you feel good.
Because every time you exercise, you increase your body’s production of endorphins.
In case you didn’t get the memo, endorphins are responsible for those good moods you get in after a race or the euphoria you feel while chomping down on a piece of chocolate.
However, before you grab a piece of chocolate and skip the gym, remember the end result of each and choose which one will help you battle stress in the long run. (Hint: It’s not the chocolate.)
Best Bets: Now that you know exercise reduces stress, you may be wondering which exercises will be most likely to keep you from banging your head against the wall. Ready to learn what exercise you should be performing as you wage war against stress? Here it is: whatever you enjoy doing.
That’s right – any and all exercise you perform helps you fend off the effects of stress. So whether you enjoy jogging, lifting weights, playing basketball, practicing ballet, swimming, yoga, rowing, or boxing, simply getting involved in your exercise of choice is sure to help reduce your stress.
Through the Brick Wall: Working out every day and not getting the stress relief you so eagerly desire? Then it’s time to do things a little different. If all you do is lift weights five days a week, you should add in tennis or racquetball a couple days a week. And if you’re all cardio all the time, it may be time to get off the treadmill and grab a dumbbell or two.
Still not working? Keep a diary of your progression. Write down how long and hard you exercise, the various weights you lift, and the steps you make toward whatever health goal you set for yourself. Take pictures along the way as well. Then look back over your journal on occasion. Seeing the progression when you feel you’re not making progress may give you the confidence you need to put stress in its place and move on.
My mission is to get each and every one of my clients the body that they desire and along with that a low stress lifestyle.
Take the stress out of planning your own workouts by joining one of my high-energy, fat-blasting exercise programs.
Call or email today to get the body and stress level that you deserve.
Remember to hit the Facebook Like button and share this post with your friends…..
Filed under cardio, excuses, fat loss, flatten stomach, goal setting, health, mindset, motivation, training, weight loss, workout by on May 11th, 2012. Comment.
What you eat before and after exercise has a huge impact on your results.
Think about that. 
You could be doing intense workouts, pushing yourself hard in the gym, but then eating all the wrong foods that keep your body looking the same.
I don’t know about you, but if I’m going to put in all that effort in the gym, I certainly don’t want my results hijacked by poor nutrition.
Transforming your body comes down to two simple parts: 1) consistent, challenging exercise and 2) balanced, proper nutrition.
When you skip on the balanced, proper nutrition, you cheat yourself out of the sculpted physique that you should have.
The food you eat prior to and following exercise plays a key role in the overall success of your workout. What you eat and when you eat can either help you burn more calories and build more muscle or it can hinder your weight-loss and muscle-mass goals.
Here’s how it works. Your body gets energy from the carbohydrates you eat. Carbohydrates are converted to glucose, and unused glucose is then converted to glycogen, which is stored in your liver and muscles.
During intense exercise, your body uses up this stored energy. Not having a store of energy, your body can’t function at its potential.
Healthy pre- and post-workout foods provide your body with the glycogen needed to fuel your muscles during aerobic and anaerobic exercise.
Pre-Workout Fuel. Many people find that exercising first thing in the morning works best for their schedule. For some, this means heading to the gym on an empty stomach. Unfortunately, when you exercise with your body’s “gas tank” on empty, your body will start to take the amino acids from your muscles and convert them to the glucose you need for energy.
Therefore, instead of burning fat, you may actually break down your muscle!
This is the opposite of what you want to do.
In order to burn fat, you need to fuel up with something nutritious an hour to an hour and a half before working out. This gives your body enough time to digest the food and make the energy available for exercising.
Good examples of healthy pre-workout meals or snacks to give your body the energy it needs to exercise include high-fiber cereal with skim milk, a two- to three-ounce turkey breast, a low sugar energy bar, banana, poached egg with whole-wheat toast and grapefruit, or a lean turkey burger.
Don’t have time to eat a meal before exercising? You still need to eat something. A quick way to give your body immediate energy is to eat a simple carbohydrate such as fruit or juice in a protein drink or shake 15 to 30 minutes prior to working out. And avoid heavy meals before exercising, as these large meals may slow you down and make you feel sluggish during your routine.
The combination of food to eat before a workout should contain complex and simple carbohydrates, fiber, and low-fat protein to give you energy, keep you feeling full, and help regulate a normal blood sugar level. Try to make sure each pre-workout meal or snack contains this combination of nutrients. Not having the right amount of carbs for energy will hinder your ability to burn calories, build muscle, and exercise to your full potential.
Replenish Post-workout. The goal of post-workout nutrition is to help muscles rebuild and strengthen following the stress and loss of glycogen they experience during exercise. To replenish energy stores, your muscles need protein and carbohydrates within half an hour to an hour and a half following exercise.
Examples of a post-workout snacks and meals include a four- to six-ounce turkey breast and brown rice, a green salad with grilled chicken, or a smoothie with fresh fruit and low-fat yogurt.
As always, if you like this post hit the FB Like button below and share with all your friends. Remember, contact us today for your 1-Week Free Trial!
Filed under belly, body weight, cardio, excuses, fat loss, fitness, flatten stomach, food, goal setting, health, low-carb, recipe, stategy, training, Uncategorized, weight loss by on Apr 30th, 2012. Comment.
A popular magazine recently boasted the headline of “8 Lies Trainers Tell You.”
This quickly peaked my interest.
(Not Actual Magazine Pictured)
Lies! Me? No way. 
I read the article and was not impressed. The “lies” were nothing but a bunch of fitness myths, nothing worth repeating and definitely nothing that I’ve told my clients.
Then I got to thinking about all the lies that fitness magazines try to get us to believe, and realized that this was the real story to tell.
So here you have it – 8 Lies Fitness Magazines Tell You:
Lie #1: You need fancy diet foods to lose weight.
Designer, brand name protein powders, bars and diet foods grace the glossy pages – looking gourmet and mouthwatering. And very expensive. The bold claims on these “foods” make them quite tempting, but keep your wallet in your pocket. Healthy weight loss is best gotten by eating a diet of wholesome, real foods.
- Eat real food, not expensive diet foods (but if you must be smart)
Lie #2: Transformations are simple. Eat less and move more.
So many of the one-page success stories water-down the truth about what it takes to transform from ‘before’ to ‘after’. In order to showcase their reader’s successes, one hundred pound melt-downs are condensed to a few paragraphs which undoubtedly say “Suzy ate small meals and exercised 60 minutes 3 to 4 times per week.” I hate to be the bearer of bad news, but massive transformations take much more effort and laser-like focus than that.
- Don’t believe that massive body transformations are easy, expect to put in hard work and dedication.
Lie #3: You need the latest fitness fashions in order to see results.
The latest fashions look great on those fitness models. Who knew that spandex could come in so many flashy colors and styles? And all the benefits of that hundred dollar tank top seem totally worth it, right? Actually your old t-shirt works just as well as the fancy stuff.
- You don’t have to spend an arm and a leg on fitness fashion, the pounds will melt off just as quickly in a faded t-shirt.
Lie #4: You can still eat junk food and look like a cover model.
By now I’m sure you’re seeing the trend of less-than-healthy advertisements peppered throughout your favorite fitness magazine. A common theme is to offer “healthy” versions of your favorite junk foods. While these lighter versions may very well be healthier than the originals, its still packaged junk that will slow your results.
- “Healthy” junk food is still junk, so choose wholesome, real foods instead.
Lie #5: You can get flat abs in just a couple of weeks.
Catchy headlines sell magazines. Flat Abs in 3 Weeks! Get a Killer Core by Summer! Rock Hard Abs Fast! The truth is that real results take time. You didn’t pack on all those unwanted pounds in 3 weeks, so don’t expect to lose it in 3 weeks.
- Don’t believe headline-hype, real results take real time.
Lie #6: Pills will get you the results you want.
Fat burning pills. Cleanse pills. Vitamin pills. Super Food pills. You name the pill and it’s probably on display in a pretty ad depicting fitness models with perfect physiques. Be wary of any bottle of pills with extraordinary claims.
- Results do not come in pill form, but by hard workouts and solid nutrition.
Lie #7: Don’t eat carbs, unless it’s carbs from our advertisers.
On one page you’ll read about the horrors of carbohydrates and how cutting back will get you to effortlessly drop pounds. On the next you’ll see a super lean fitness model holding up a piece of whole wheat bread with a sassy smile. She eats this brand of bread, so you should too if you want to look like her. Which page do you believe?
- Carbohydrate intake must be controlled, regardless of its brand.
Lie #8: You don’t need a trainer to achieve maximum results.
A recurring theme in fitness magazines is the idea that you can do your body transformation on your own – no personal trainer needed. It’s a great theme for the magazine since it means you’ll keep buying the latest issue for your fitness advice. The truth is that people serious about achieve amazing transformations always seek out professional coaching to ensure their success.
- Real results are achieved with the guidance of a professional trainer.
If you have a goal you’ve yet to achieve then reach out to me.
Call 817-938-7661 or email ultimatefitnessdfw@gmail.com today and I’ll get you started on a 1-Week Free Trial that will make your goals a reality.
Filed under abs, body weight, cardio, excuses, fat loss, fitness, flatten stomach, food, goal setting, health, mindset, motivation, secrets, training, Uncategorized, weight loss, workout by on Apr 30th, 2012. Comment.
Soup is a wonderful meal to enjoy when you’re focused on losing weight – with a few guidelines.
- Never choose soups that have a cream base. These are filled with more calories and fat than you need.
- Avoid soups that have noodles or rice.
- Make sure that your soup has a lean source of protein, such as lean turkey or chicken breast. Try the Turkey & Veggie Soup recipe below.
This soup has everything going for it. The base is broth, not cream. It doesn’t have any added carbohydrates in the form of rice or noodles. And it’s filled with lean ground turkey.
Servings: 12
Here’s what you need…
- 1 teaspoon olive oil
- 2 garlic cloves, minced
- 1 bunch of carrots, chopped
- 2 onions, chopped
- 1 bunch of celery
- 1 fennel bulb
- 1.3 lbs lean ground turkey
- 4 cups veggie broth
- 1 (14.5oz) can stewed tomatoes
- 1 (15oz) can white kidney beans, drained and rinsed
- 4 ears of corn, kernels sliced off
- 3 Tablespoons tomato paste
- 2 teaspoons dried basil
- dash of salt and freshly ground pepper
- In a large skillet heat the olive oil. Add garlic.
- Add chopped carrots, cover for 5 minutes.
- Add onions, celery and fennel. Sauté until soft.
- In another skillet cook the ground turkey over medium heat until fully cooked, stirring often. Drain off excess fat.
- Transfer the veggies to large soup pot and add the remaining ingredients, and the cooked turkey. Cover and cook over low heat for 40 minutes. Add extra water as desired.
Nutritional Analysis: One serving equals: 119 calories, 1 fat, 336mg sodium, 10g carbohydrate, 3g fiber, and 15g protein.
Motivate your friends, family and co-workers! Use the Facebook and Twitter button below and share this recipe with all your friends!
Filed under body weight, fat loss, flatten stomach, food, health, low-carb, Uncategorized, weight loss by on Apr 17th, 2012. Comment.
Eating healthy doesn’t have to be boring! These turkey-stuffed bell peppers are the perfect meal for those days when you’re bored of eating healthy. Shhhh, your taste buds won’t suspect that this dish is low-carb and protein-filled. Serve over a bed of greens for a complete meal.
Servings: 5
Here’s what you need…
- 5 organic bell peppers
- 1 teaspoon olive oil
- 2 cloves garlic, minced
- 2 Tablespoons fresh basil, minced
- 1 yellow onion, minced
- 1 Tablespoon fresh rosemary, minced
- 1 teaspoon dried parsley
- dash of salt and pepper
- 20 oz organic ground turkey, 99% fat free
- 1 organic tomato, chopped
- 3/4 cup spaghetti sauce
- 1/4 cup shredded mozzarella cheese
- Bring a large pot of water to boil, add a pinch of salt. Cut the tops off the bell peppers and remove the seeds. Place in the boiling water, using a spoon to keep them submerged for 3 minutes or until the skin is slightly softened. Drain and set aside.
- Preheat the oven to 350 degrees F. Prepare a baking pan with non-stick cooking spray and set aside.
- In a large skillet heat the oil on medium. Add the garlic, basil, onion, rosemary, parsley, salt and pepper. Cook for about 5 minutes, until the onions begin to soften. Add the ground turkey and continue to heat until the meat is browned. Add the tomato and cook for another 2 minutes.
- Remove from heat. Pour the spaghetti sauce into the turkey mixture and mix well. Add the cheese and mix until well combined.
- Stuff each prepared bell pepper with the turkey mixture and place on prepared baking sheet. Cook for 15-20 minutes until the bell peppers are tender.
Nutritional Analysis: One serving equals: 193 calories, 3 fat, 256mg sodium, 14g carbohydrate, 3g fiber, and 28g protein.
Motivate your friends, family and co-workers! Use the “refer a friend” link below to forward this newsletter and subscribe your friends.
If you’re reading this, you know how important exercise is.
However, there are right ways to exercise and there are wrong ways. In order to get the greatest benefit from your workout and prevent possible injury, you’ve got to do it the right way.
What is the right way? You’re about to find out.
No Pain, No Gain? You’ve heard the phrase “No pain, no gain.” But this isn’t exactly true for exercise. Actually, exercising doesn’t have to cause pain in order to get you in shape.
If you are just beginning to exercise, a little muscle soreness is to be expected. But don’t give up. Work through it, stick with your exercise routine, and in few days the soreness should be gone for good.
If you ever do experience severe pain while exercising, stop until it goes away. If it lasts for more than a few days, see your doctor.
Three Parts. What does a balanced exercise plan look like to you? Is walking 30 minutes four days a week enough? Lifting weights four times a week? In a word, no.
There are actually three components of a balanced workout routine: aerobic, strength-training, and flexibility exercises.
Aerobic or cardio exercises strengthen your lungs and heart. Examples include running, walking, swimming, cycling, and basketball.
Strength or resistance training exercises keep your bones and muscles strong and help with coordination and balance. Strength training refers to weight lifting, weight machines, resistance bands, and body-weight exercises.
The third part of a balanced exercise routine includes flexibility exercises to reduce your risk of injury and improve your body’s range of motion. Examples include stretching, yoga, and tai chi.
It doesn’t matter what order you perform your aerobic and strength-training exercises, unless you have specific goals. Working on endurance? Go cardio first. Trying to get stronger or burn calories? Hit the weights first. Just be sure to incorporate all three types of exercise each week.
Warm Up and Cool Down. If you don’t warm up before or cool down after exercising you could harm your muscles.
The best way to get your muscles ready for exercising is to include a brief time of light aerobics such as brisk walking or steady cycling to get your breathing and heart rate slightly elevated.
To cool down, continue exercising at a slower pace or lower level of intensity for about 5 to 10 minutes. Then end with a few gentle stretches to loosen your muscles, ligaments, and tendons. A cool-down period will help your muscles recover and help prevent injury or soreness.
Target Heart Rate. To get the greatest benefit from your workout, it is important to exercise at your target heart rate zone.
To determine your target heart rate, you must first find your maximum heart rate. To do this, subtract your age from 220. Your target heart rate is 50-85 percent of your maximum heart rate.
For example, if you are 40 years old, your maximum heart rate is 180 and your target heart rate is between 90 and 153 beats per minute.
To measure your pulse, place your fingers on your wrist or the arteries on your neck and count how many beats you feel per minute, or double the number of beats in 30 seconds.
Sports Drink or Water? Your body requires plenty of fluids before, during, and after exercise.
Try to drink at least 20 ounces of water several hours before your workout and eight more ounces about a half hour before your workout. Then drink about 10 ounces of water every 10 to 20 minutes during exercise.
During normal everyday exercise, water is usually the best for rehydrating. But when you exercise intensely for more than an hour, sports drinks are as good or even better. Sports drinks contain a high amount of carbohydrates, which provide energy. They also help to replace the electrolytes lost from sweating.
The easiest and most effective way to ensure that your workout plan is smart is to put it into the hands of a trusted expert—me.
Call or email today to get started on a truly smart exercise plan that will transform your body in ways that you’ve only dreamed.
817-938-7661 or ultimatefitnessdfw@gmail.com
Filed under abs, excuses, fat loss, flatten stomach, goal setting, health, low-carb, recipe, Uncategorized, weight loss by on Apr 12th, 2012. Comment.
