A few eats from the past weeks!
2 slices of ezekiel bread, tuna mixed with plain yogurt (about 2-3 Tbsp), with cucumber and swiss cheese
1/2 c old-fashioned oats cooked in skim milk, 1/2 banana, almond butter, raspberry jelly-soo good!
Joseph's oat bran and flax pita bread, brown rice, tomatoes, provolone cheese, salsa, a few carrots--mexican pizza!! YUM!
Sweet potato with cinnamon, asparagus spears, salmon, sandwich thin spread with a thick layer of garlic hummus
Irish oats cooked in skim, banana, cherries, cashew butter with cinnamon + ginger...oh. yes. :)
2 toasted ezekiels, 1/4 avocado, tomatoes, pepperjack cheese + grapefruit
1/2 c Irish oats cooked in skim milk, 1/2 banana, kiwi, almonds
2 scrambled eggs with pepperjack cheese, whole wheat english muffin, with broccoli
2 ezekiels with hummus, cucumber, goat cheese + kiwi
Oatbran (my new FAV!), banana, almond butter, cinnamon--BEST EVER COMBO!
crisped burned in broiler oven topped with EVOO and garlic marinara sauce, provolone cheese, goat cheese + pear
An INTENSE yogurt mess with greek yogurt, berries, cherries, 2 T wheat germ, almonds...mmm :)
Oatbran, sliced kiwi, pear, almonds, a few chopped dried figs ;)
~Fitness Is Fun!~
Top 7 most effective exercises list...here we go people...
1. Walking-burning an amazing 100 calories per hour, walking is a great way to get in some cardio if you are just recovering from any lower-body injury
2. Interval Training-This is proven to burn fat and SHRED you. Seriously. Interval training is no joke. There are tons of amazing interval workout out there (online too)--check them out and FEEL THE BURN...literally.
3. Squats-Talk about a move that targets hips, butt, legs AND abs...squats are your best bet. To prevent hurting the knees, either do a wall squat or repetitive (not squat and hold without leaning against something) squats.
4. Lunges-Lunges are very versatile. They can be be as hard as you make them to be...your basic lunge, walking lunges, walking lunges with arm variations...anything!
5. Pushups-also very versatile, pushups are an oldie but a goodie. A great all-over strength move, pushups are also very versatile. A walking pushup, traveling pushup, planks, lots of ways to make these tougher...if they're not hard-core enough as they are :)
6. Abdominal Curnches-So many crunches, so little time! My number one favorite ab crunch is the bicycle crunch...works internal and external obliques, transverse abs, upper AND lower...in one move!
7. Bent-over (Dumbbell) Row-SO great for those shoulders. And abs. Works best with a 3-5 lb. weight.
~Healthy All Around!~
Cinnamon: talk about antioxidants! Cinnamon is at the top of the charts for those babies along with the added benefit that it is proven to lower blood-glucose levels...not to mention the delicious, spicy flavor!
Pecans: These nuts have been significantly shown to lower bad (LDL) cholesterol and raise good (HDL). They also lower the risk of Type II diabetes in women.
Pomegranate Juice: Also very high in antioxidants, pomegranate juice is also shown to hep lower the risk of the arteries hardening or atherosclerosis.
Red Delicious Apples: Now these are one of my favorites on the list. These are the bomb-dot-com, baby! Also high in antioxidants, these little (or big in some cases) guys are also rich in pectin, a form of soluble fiber proven to help lower cholesterol.
Red or Kidney Dried Beans: Overflowing with protein, antioxidants, potassium, folic acid, dietary fiber and complex carbs, beans are dense and widely versatile.
Cabbage: As far as Cancer-fighting superfoods, cabbage is viewed from most eyes as number one. Cabbage holds phytochemicals, including sulforaphane, which is said to protect the body against cancer-causing free radicals. It's also rich in vitamins K, and C, and a wonderful source of dietary fiber, vitamin B6, folate, manganese, and Omega-3 Fatty Acids. Cabbage is most commonly used in coleslaw...but as I am not a fan of this dish...AT ALL, I prefer to throw some in a pot of soup or boil it plain. YUM!
So long for now, folks. Talk to you later! Enjoy the remains of your Tuesday!
Stay happy and healthy.