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Energy Foods: Fruits & Vegetables

Thursday, February 22, 2007

Energy Foods: Fruits & Vegetables

Fruits & veggies are naturally high in fiber and low in cholesterol, as well as being rich in polyunsaturates, and essential amino and fatty acids. They contain no harmful saturated fats or trans-fatty acids.

It is now proven beyond doubt that eating more fruit and veggies protects our bodies against most cancers.

Eating natural fruit and vegetable fiber reduces the chances of suffering from heart problems and bowel disease.

Fruit and vegetables contain a cocktail of health-enhancing phytochemicals which play a crucial role in our metabolism and boost our immune system.

Eating at least five portions of fruit and vegetables daily can help us to shrug off minor ailments.

My notes: I knew pretty much all of this, but I NEVER realized until I started changing my eating habits, just how many vegetables and fruits there actually are. Iíve been trying to expand my palate by trying new things, and finding new ways to prepare both fruits and vegetables. I found this great website a few months ago that provides you with the nutritional facts of each fruit and vegetable along with what vitamins and nutrients each contain, ways of preparing them, when theyíre in season, a picture, history, how you should select the best ones, storage, and even cooking instructions. You should all really check it out, I learned so much!

http://www.wegmans.com/kitchen/ingredien
ts/produce/vegetables/artichok.asp

  


Thursday, February 22, 2007

Good morning! Well I'm sitting here chilling out. It's been a really great morning. I had CRAZY energy this am for my workouts! I woke up at 6:30am. Got some emails out of the way. Ate my huge bowl of Vanilla Almond Special K. MMMM, yummy! Then I did my workouts. I really got into the kicking and punching today for some reason! Who knows. :P You'd think I was angry or something. Anyways, this morning I did both strength and cardio.
I did:
Fat Burning Cardio (Hip Hop Abs, 30 minutes) cardio
Ab Sculpt (Hip Hop Abs, 24 minutes) strength
Kickin Core (Turbo Jam, 45 minutes) cardio & strength
Booty Sculpt & Abs (Turbo Jam, 30 minutes) strength
I rocked it today!
I plan on doing Last Minute Abs, later today which is only 5 minutes long. :) So good stuff.
I'm pumped about dinner tonight! I'm trying yet another new recipe, low fat salsa chicken. So we'll see how that turns out! I'm still planning my menu for next week, and working on my shopping list. It's going to be vegetable and fruit mania next week. I'm stocking up!

  


A few recipes!!!

Thursday, February 22, 2007

Crab Stuffing
4 oz. imitation crab meat
1 tablespoon dry bread crumbs
1 tablespoon egg beaters
Old Bay Seasoning
Salt & Pepper
1 tablespoon fat free mayo
10-15 squirts spray butter

I modified the recipe to be healthier, it actually called for real crab, a whole egg, regular mayo, and regular butter! Itís so great when you can make something that was already somewhat healthy even healthier and it actually tastes good. :P

The stuffing by itself, has only 85 calories, ZERO grams of fat, 6 grams carbs, 3 grams protein. Then just either put it on top of any kind of fish (I prefer tilapia or flounder) or put it in the middle and roll it up and bake it. Delish! I topped it with some Tony Catherese seasoning as well, to make it a bit spicier.

Low-Fat Salsa Chicken

For variety, I add a cup or so of shredded cabbage and mushrooms under the chicken and top it off with the salsa.

4 (4-ounce) skinned, boned chicken breast halves
Cooking spray
3/4 cup salsa
1/2 cup sliced green onions
1/4 cup grated Parmesan cheese

Preheat oven to 350į.
Place chicken in an 11 x 7-inch baking dish coated with cooking spray. Spoon salsa evenly over chicken; top with green onions. Sprinkle with cheese. Cover and bake at 350į for 30 minutes. Uncover and bake an additional 10 minutes or until chicken is done. Serve with hot cooked rice or baked potatoes.

Yield: 4 servings

NUTRITION PER SERVING
Calories 164, Fat 3.2 grams, Saturated Fat 1.4 grams, Protein 29 grams, Fiber 1.2 grams, Carbs 3.5 grams
Cucumber Salad
2 English cucumbers (2 pounds)
1 small red onion
1 1/2 tablespoons salt
1 tablespoon plus 1 teaspoon white wine vinegar or sherry vinegar
1 teaspoon sugar
2 teaspoons dried dill or 2 tablespoons fresh
Slice the cucumber lengthwise, remove the seeds, and slice thinly. Thinly slice the onion.
In a colander, toss the cucumber and onion with the salt and let it sit and drain for 20 minutes. Press the liquid out of the vegetables and rinse well with cold water.
In a medium bowl combine the vinegar and sugar and stir well. Add the cucumber mixture and toss to coat. Stir in the dill.

NUTRITION PER SERVING
Calories 38, Fat 0 grams, Saturated Fat 0 grams, Protein 3 grams, Fiber 3 grams, Carbs 8 grams

  


Hunger is the Boogeyman

Wednesday, February 21, 2007

Grrr! The past two days I have been starving when I get home. So hungry that I can't stand it and I eat! I've NEVER had this problem before. I'm convinced it's the switching of the birth control pills, and my body is still adjusting. Or maybe TOM is about to visit. So it's time to change things up. I'm going to stop buying those darn 100 calorie bars. They don't seem to be working too well. They just aren't filling enough. So I think I need more natural fiber. It's time to go back to tons more fruits and veggies all day long. We'll see how it goes! Wish me luck. :) I'll stock up on Friday @ the grocery store.

HUNGER GO AWAY DAMMIT!! I'm kickin your ass outta dodge.

  


New Boot Camp

Wednesday, February 21, 2007

Happy Wednesday everyone! So Iíve been thinking about a new boot camp, and this is what Iíve come up with! I still plan on tracking all my food per usual, nothing new their. I also still make goals and make at least 4 new recipes. My plan is to emphasize certain body parts each week. Iíll do my normal workout routine, but throughout the day Iíll do various exercise to tone/sculpt specific parts of my body. I can either do it along with my workout, or break it up throughout the day. I figure this will help me tone up, especially with certain problem areas. I plan on making a list of all different kinds of exercises that you can do, to put emphasis on specific areas, using a body ball, free weights, toning bands, medicine ball, etc.

Here is what I have planned so far:
Week #1 Shoulders
Week #2 Back
Week #3 Chest
Week #4 Biceps
Week #5 Triceps
Week #6 Abs
Week #7 Glutes
Week #8 Outer Thighs/Hips
Week #9 Inner Thighs
Week #10 Quads
Week #11 Hamstrings/Calves/Shins
Week #12 Flexibility

I was thinking 200 extra exercises each day for each body part. But like I said, I can break them up throughout the day, and I can use a variety of equipment. I plan on adding a few exercises to each list that can be done, while Iím at work, to make it even easier.

  
  Member Comments About This Blog Post:

SIMPLYJANEEN 2/22/2007 12:09AM

    Hey Gina, I was wondering, have you heard of Joyce Vedral? She has a whole bunch of videos and DVDs out and some of them are for specific areas. Her workouts are made of exercises she learned from professional body builders and they are meant to not bulk you up. She also is a strong believer of mixing it up. Check out her website: www.joycevedral.com

I have a couple of her workouts including one called The Bathing Suit Workout. I actually might be selling the tape I have of that as I just got the DVD of it (it was a good deal and it came with another workout too). It's kind of redundant having both the video and the DVD. But her workouts do tend to kick butt, at least they've been kicking mine and I'm not even doing the full workout. Blah, I'm so out of shape. lol

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LIMELITESHINES 2/21/2007 11:08PM

    Sounds great girlie. :-) You'll be feeling great! :-)

I know one of my major goals is to be able to run a 5k. I think I'm going to start entering them . . and then slowly but surely . . make my time less and less. I know I'll walk the first few . . but maybe, by next year . . I'll be able to run a full one! :-) That would be awesome. Running keeps you lean too . . and I'm told would burn off any remaining tummy that I might have. (definitely a good thing!) hehe

Off to bed to get my much needed sleep! Talk to you later!

~Meredith

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