Antioxidants: Top 10 Healthy Foods

 Do you know which foods have the highest concentration of antioxidants, the natural chemicals in food that make it healthy and prevent disease?  Here, the best 10 foods to eat.

Blackberries

One cup of blackberries contains the most antioxidants of all the berries tested, beating out blueberries, strawberries, cranberries, and raspberries. Plus, one cupful provides half your daily recommended intake of vitamin C.

Walnuts

Just an ounce of walnuts, or 15 to 20 halves, is loaded with antioxidants. They're also cholesterol-free and low in sodium and sugar. Nuts are laden with calories, though, so be mindful of your intake.

Strawberries

Bursting with fiber and vitamin C (149 percent of your daily recommended intake!), a cup of sliced strawberries is a cup full of healthy benefits.

 Artichoke Hearts

Cranberries

One cup of whole cranberries is full of disease-fighting and health-boosting antioxidants.

Raspberries

Another super-health berry to add to your diet. One cup is loaded with vitamin C (54 percent of your daily recommended intake) and antioxidants.




                                                                     Blueberries


Pecans

Healthy Snacks Under 200 Calories

They’re all under 200 calories!

1. Slice one hard-boiled egg. Place pieces on five low-salt whole-grain crackers topped with small tomato slices. Add ground pepper to taste.
   
2. Dip 10 carrot sticks into two tablespoons of hummus.
   
3. Make use of your leftovers: Shred two ounces of turkey breast and place on half a toasted whole wheat English muffin. Place two thin slices of avocado and a large sliced strawberry on top.
   
4. Cut a small apple into eight pieces. Mix together one tablespoon of natural peanut butter and one teaspoon of honey; spread evenly on each slice.
   
5. Lightly toast one small slice of whole-grain bread. Cover its surface with two ounces of drained water-packed tuna and top with one tablespoon of shredded part-skim mozzarella cheese. Broil until the cheese is melted.
   
6. Cut one large flaxseed tortilla in half. (Save the other half for your next snack attack.) In a small bowl, mash one-quarter cup of blueberries and sprinkle with cinnamon. Spread one tablespoon of low-fat cream cheese onto one half, then top with the blueberry mixture. Fold and enjoy.
   
7. Have a quick, colorful salad: Toss three cups of baby spinach, 10 cherry tomatoes and one tablespoon of pine nuts with two tablespoons of balsamic vinegar.
   
8. Mix a half-cup of cooked quinoa with one to two tablespoons of chopped, sautéed onion, one-quarter cup of canned lentils (drained and rinsed) and a dash of garlic powder. Add a pinch of chili powder for heat. Warm slightly in the microwave before eating and garnish with tomato slices, lemon and parsley (optional).

Roasted Chicken

Roasted ChickenReady in 2.5 hours

Ingredients:

• 5 lb roaster chicken
• 1 tsp sea salt
• 2 tsp ground black pepper
• 4 sprigs rosemary
• 4 cloves garlic
• 1 orange, halved
• 1 lemon, halved
• 4 slices of oranges or lemons (or combination of both)

What You'll Need:

• Wire rack
• Large roasting pan or a baking tray
• Aluminum foil

Instructions

1. Preheat oven to 375°F.
2. Wash the chicken and dry with paper towels. Coat the chicken with sea salt and pepper inside and out. Place rosemary and garlic under the skin. Squeeze half of lemon and orange all over the chicken. Cut remaining half of lemon into wedges and the orange into slices; use to fill the cavity.
3. Place bird breast-side up on a wire rack. Or, wrap bird loosely in foil and set in a roasting pan. Cook bird, breast-side up, for 40 minutes.
4. Flip bird, breast-side down, and cook for 40 more minutes. Finish roasting breast-side up for the remaining 30–40 minutes, or until the skin has browned.
5. Allow the bird to rest for 15–20 minutes before slicing, to allow the juices to settle.

How to check if it’s cooked:

If you have a meat thermometer, stick it in the thickest part of the thigh (don’t let it touch bone). If the temperature reads 180°F, it’s done. If you don’t have a meat thermometer, just wiggle the drumstick – it should move freely. But to be extra certain, insert a knife into the leg – the juices should run clear.

Quinoa à l'Orange Salad

Ingredients:

• 2 cups water
• 1 cup quinoa, rinsed well
• 1 cup grape tomatoes, halved
• 1/4 cup diced celery
• 2 tbsp chopped fresh parsley
• 1/4 cup orange juice
• 1 tbsp olive oil
• 1/2 tsp fresh grated orange rind
• 1/4 tsp sea salt
• Fresh ground black pepper, to taste

Instructions:

1. Bring water to a boil in a small saucepan. Add quinoa. Return to a boil and simmer until water is absorbed, approximately 15 minutes. Remove from heat and place in a large mixing bowl to cool.
2. Add tomatoes, celery and parsley to the bowl. Mix together with quinoa.
3. In a small mixing bowl, whisk together remaining ingredients to make dressing. Pour over salad and toss well to combine.

Make this recipe healthier: Add more veggies to the salad, such as carrots, zucchini, cucumbers and red peppers to increase fiber content, decrease glycemic load and improve nutrient profile.

Chicken Florentine

Ingredients:

• 1 tsp olive oil
• 4 4-oz boneless, skinless chicken breasts
• 14-oz canned crushed tomatoes
• 1 tsp oregano
• 1 tbsp fresh basil (or tsp dried)
• 10 oz fresh spinach
• Sea salt and fresh ground black pepper, to taste
• 2 tbsp freshly shredded Parmesan cheese

Instructions:

1. In a large skillet over medium-high heat, heat the oil and cook chicken until lightly browned on each side, approximately 6 minutes.
2. Reduce heat to medium and stir in tomatoes, oregano and basil; place spinach on top of the chicken and cover tightly.
3. Simmer, stirring occasionally, until chicken is cooked through, approximately 15 more minutes. Stir in salt and pepper and top with cheese.

Make this recipe healthier: Use “no-salt added” crushed tomatoes to reduce your sodium by 110 milligrams per serving!

Exercise Without Leaving Your Living Room

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Tangy Tomato Dip

Makes: 6 servings

Ingredients

• 6 tablespoons light cottage cheese
• 1/4 cup sun-dried tomatoes in olive oil, drained well
• 1/4 cup light cream cheese
• 1 teaspoon fresh lemon juice
• Dash garlic powder
• Dash hot sauce (optional)
• 2 - 4 tablespoons fat-free buttermilk
• Baked whole grain pita chips

Directions

1. In a food processor, combine the cottage cheese, sun-dried tomatoes, cream cheese, lemon juice, garlic powder and hot sauce if using. Pulse until mixture forms a slightly textured dip, adding buttermilk to thin as desired.
2. Scrape mixture into a bowl and serve with baked pita chips. The dip will keep in the refrigerator up to two days.

Energy Boosting Exercises

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Greek Salad With Pita Croutons

Nutrition Facts

Ingredients

• 1 whole-grain pita
• 1 lemon, juiced
• 1 tablespoon olive oil
• 1 garlic clove, minced
• Salt and pepper to taste
• 3 cups chopped romaine lettuce mixed with cucumbers, tomatoes and red bell pepper
• 2 tablespoons reduced-fat feta cheese
• 1/2 cup canned chickpeas, rinsed and drained
• 2 tablespoons chopped kalamata olives

Directions

1. Toast whole-grain pita until crunchy, then chop into bite-size pieces. Whisk together lemon juice, oil, garlic, salt and pepper.
2. Toss lemon dressing with remaining ingredients (including pita pieces).

Steak Salad

Ingredients

• 3 ounces 96 % lean steak, buffalo, elk, or venison
• 1 lemon, juiced
• 1 tablespoon olive oil
• 2 tablespoons walnuts
• 1 teaspoon Dijon mustard
• 3 cups baby spinach
• 1 whole-grain roll

Directions

1. Grill or broil steak until it reaches about 160 F (medium), and slice. In a blender or mini food processor, pulse lemon juice, oil, walnuts and mustard until smooth. Toss spinach and steak slices with dressing.
2. Serve with whole-grain roll.

Haibut With Roasted Potatoes

Ingredients

• 3/4 pound Yukon Gold potatoes, diced
• 1/2 fennel bulb, diced, plus 1 tablespoon chopped fronds
• 2 carrots, diced
• 1 celery stalk, diced
• 1 small red onion, thinly sliced
• 2 bay leaves
• 2  tablespoons plus 2 teaspoons olive oil
• 3/4 teaspoon salt
• 1/2 teaspoon freshly ground black pepper
• 4 4 - 6 ounces halibut fillets
• 1/4 cup dry white wine
• 1 tablespoon whole wheat or brown rice flour
• 2 tablespoons minced parsley
• 1/2 lemon, cut into 4 wedges

Directions

1. Preheat the oven to 425 degrees. In a roasting pan, mix the potatoes, diced fennel, carrots, celery, onion and bay leaves with 2 tablespoons of the olive oil, 1/2 teaspoon of the salt and 1/4 teaspoon of the black pepper. Roast, tossing a few times, until tender, about 30 minutes.

2. Lay the halibut over vegetables; drizzle with the white wine. Top fish with remaining olive oil and sprinkle with flour; season with remaining salt and black pepper. Meanwhile, preheat broiler.

3. Move the pan to broiler; broil 6 to 8 minutes, until fish is cooked through.

4. Remove bay leaves. Garnish with fennel fronds and parsley. Serve with the lemon wedges.

Chicken and Quinoa--Gluten Free

Ingredients

• 2  tablespoons olive oil
• 1/4 cup sliced almonds
• 3/4 pound boneless, skinless chicken breasts, fat trimmed, cut into 1/2-inch pieces
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 1 bunch scallions, white and light green parts only, thinly sliced
• 1 zucchini, cut in half lengthwise and thinly sliced
• 2 carrots, cut in half lengthwise and thinly sliced
• 1 teaspoon ground cinnamon
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/4 teaspoon turmeric
• 1 1/4 cups low-sodium chicken stock
• 1 large tomato, chopped
• 1/2 cup canned chickpeas, drained
• 1/2 lemon, zest peeled into 1/2-inch- thick strips, juice to taste
• 3/4 cup Quinoa
• 1/4 cup chopped parsley

Directions

1. Warm the oil in a Dutch oven over medium-high heat. Add the almonds; toast until golden, 2 minutes. Using a slotted spoon, transfer them to a bowl.
2. Season the chicken with the salt and black pepper, add to pot and cook until browned, 10 minutes. Using a slotted spoon, transfer chicken to a plate. Add the scallions, zucchini and carrots; cook 6 minutes. Mix in the cinnamon, cumin, coriander and turmeric; saute 1 minute.
3. Add the chicken stock, tomato, chickpeas, lemon zest and raisins; bring to a simmer. Return chicken to pot, cover and simmer 10 minutes. Using a slotted spoon, transfer chicken and vegetables to a serving bowl. Season with lemon juice. Cover and keep warm.
4. Add the couscous to the liquid remaining in pot, cover and turn off heat. Let rest 5 minutes; fluff couscous with a fork. Serve chicken and vegetables over couscous, garnished with almonds and parsley.

Chicken Couscous

Ingredients

• 2  tablespoons olive oil
• 1/4 cup sliced almonds
• 3/4 pound boneless, skinless chicken breasts, fat trimmed, cut into 1/2-inch pieces
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 1 bunch scallions, white and light green parts only, thinly sliced
• 1 zucchini, cut in half lengthwise and thinly sliced
• 2 carrots, cut in half lengthwise and thinly sliced
• 1 teaspoon ground cinnamon
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/4 teaspoon turmeric
• 1 1/4 cups low-sodium chicken stock
• 1 large tomato, chopped
• 1/2 cup canned chickpeas, drained
• 1/2 lemon, zest peeled into 1/2-inch- thick strips, juice to
• 3/4 cup whole-wheat couscous
• 1/4 cup chopped parsley

Directions:

1. Warm the oil in a Dutch oven over medium-high heat. Add the almonds; toast until golden, 2 minutes. Using a slotted spoon, transfer them to a bowl.

2. Season the chicken with the salt and black pepper, add to pot and cook until browned, 10 minutes. Using a slotted spoon, transfer chicken to a plate. Add the scallions, zucchini and carrots; cook 6 minutes. Mix in the cinnamon, cumin, coriander and turmeric; saute 1 minute.

3. Add the chicken stock, tomato, chickpeas, lemon zest and raisins; bring to a simmer. Return chicken to pot, cover and simmer 10 minutes. Using a slotted spoon, transfer chicken and vegetables to a serving bowl. Season with lemon juice. Cover and keep warm.

4. Add the couscous to the liquid remaining in pot, cover and turn off heat. Let rest 5 minutes; fluff couscous with a fork. Serve chicken and vegetables over couscous, garnished with almonds and parsley.

Cardio Intervals To Burn Fat Faster

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Boost Energy and Burn Fat

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15-Minute Workout

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Kettlebell Workouts

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Quick Resistance Band Workout

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The Ultimate Lunch Hour Workout

http://www.fitnessmagazine.com/workout/express/20-minute/the-ultimate-lunch-hour-workout/?sssdmh=dm17.566138&esrc=nwftn121211&email=3962543868

Tone In 20-Minutes

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Walk Off Calories

http://www.fitnessmagazine.com/workout/cardio/walking/lose-weight-walking/

Autumn Harvest Soup

Ingredients

• 1 tablespoon olive oil
• 1 1/2 cups chopped onion
• 1/2 teaspoon basil
• 1/2 teaspoon thyme
• 4 cloves garlic, minced
• 2 carrots, chopped
• 2 celery stalks, chopped
• 2 14 1/2 ounce cans diced tomatoes
• 4 cups low-sodium vegetable broth
• 1 12 ounce large sweet potato, peeled and diced
• 2 small Yucon Gold potatoes, peeled and diced
• 4 cups water
• 3 1/2 cups chopped or torn kale (about 8 ounces)
• 1/2 pound green beans, cut into 1-inch pieces
• 2 15 ounce cans white beans, drained and rinsed
• 2 ounces grated or shaved Parmesan

 

 

Directions

1. In a large soup pot, heat the olive oil over medium-high heat. Add the onion, basil, thyme, garlic, carrots and celery. Cook, stirring occasionally, about 7 minutes or until vegetables are soft.

2. Add the tomatoes, vegetable broth and sweet and white potatoes and the 4 cups of water; bring to a boil. Reduce heat and simmer 15 minutes. Stir in the kale, green beans and white beans and simmer another 15 minutes.

3. Serve topped with the Parmesan.

Turkey and Black Bean Chili

Ingredients

• 1 tablespoon canola oil
• 1 cup chopped onion
• 2 cloves garlic, minced
• 1 green bell pepper, diced
• 1 pound lean ground turkey
• 2 15 ounce cans low-sodium black beans, drained and rinsed
• 1 14 1/2 ounce can diced tomatoes with green chiles
• 1 14 1/2 ounce can tomato sauce
• 1 cup frozen corn
• 1 tablespoon chili powder
• 1 tablespoon unsweetened cocoa powder
• 1 teaspoon oregano

 

Directions

1. In a soup pot, heat the canola oil over medium-high heat. Add  the onion , garlic and bell pepper; cook, stirring occasionally, about 3 minutes or until slightly softened.

2. Add the turkey and saute 5 minutes or until no longer pink, crumbling the meat with a spoon as it cooks. Add the beans, tomatoes, tomato sauce, chili powder, cocoa powder and oregano. Bring to a boil. Reduce heat and simmer 15 minutes. Ladle into bowls and serve.

Burn Fat by Walking

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Holiday Eating Tips

Sweet Potatoes

Sweet potatoes are among the healthiest vegetables around -- so long as they don't get doused with butter, marshmallows, or some other high-calorie holiday sabotage. If roasted -- which keeps the flavor very intense without adding fat -- sweet potatoes burst with fiber, vitamin A, potassium, and phytochemicals, which stave off aging, cancer, and arthritis. Plus, they're very filling, so you don't have to overload your plate with them.

Turkey

Turkey is a  healthy protein source -- unless it's deep fried and slathered with gravy.Krieger, A serving of turkey provides almost half of the recommended daily allowance of folic acid and is a good source of vitamin B, zinc, and potassium. These nutrients have been found to keep blood cholesterol down, protect against cancer and heart disease, and boost the immune system (not bad for an old bird). A normal portion size is usually 3 to 4 ounces -- and if you stick to white meat and peel the skin off, you'll literally save hundreds of calories at the Thanksgiving table. Fortunately, turkey is one of those dieter's dream foods that will fill you up when you eat just a little.

Cranberries

As millions of us reach for pretty-in-pink cranberry sauce to garnish our turkey and stuffing, few realize we're getting much more than a sweet-tasting accoutrement. Cranberriesare loaded with disease-fighting antioxidants and their fiber content helps to lower "bad" cholesterol levels. However, because these beautiful berries are naturally low in sugar, many recipes call for large doses of added sweetener. Steer clear of all that sugar and, instead, try adding stevia or agave nectar to sweeten.
                                                             

Stuffing

 This fluffy side is often regarded as one of the most fattening (and, well, stomach-stuffing) holiday dishes, but with only a few minor adjustments it can actually be a healthy standout. Pack it with nuts, dried fruits, carrots, and celery, and you'll benefit from fiber and a range of vitamins.    Use low sodium chicken broth instead of butter to keep the dish moist and low in fat.

          

                
If it's not Thanksgiving without a slice of pumpkin pie, there's good news for you. This veggie is packed with heart-health fiber and vitamin A. Because pumpkin is very moist, you don't have to add lots of unhealthy ingredients to make it taste flavorful yet still be low-fat (sub in skim and egg substitutes to make any recipe healthier). A guaranteed way to avoid accidentally gorging on a high-fat dessert? Bring your own pie, so you know what's in it.

                    

Collard Greens

Collards are ultra-healthy --  By preparing these leafy greens in a steamer, you'll leave out the unnecessary calories and gain a ton of vitamins and antioxidants. If you just can't give up flavoring your greens, use turkey or saute the veggie in olive oil.


                                                                                                

Holiday Snacks

Ingredients:

1 1/2 cups pecan halves
2 tablespoons agave nectar
2 teaspoons olive oil
1 teaspoon smoked sweet paprika
1/2 teaspoon salt
Pinch cayenne

Instructions:
Preheat the oven to 400 degrees. Line a rimmed baking sheet with parchment paper. In a bowl, combine all the ingredients; mix well. Spread the nuts on the baking sheet; roast, tossing halfway through, until browned, 12 to 15 minutes. Let the nuts cool. Serve.


                                                                 

Ingredients:

1/4 cup crumbled fat-free feta cheese
1 tablespoon agave nectar
1 large red apple cored and cut into 24 thin slices
24 watercress leaves
Freshly ground black pepper


Instructions:

In a small bowl, stir together the  cheese and agave nectar. Spread about 1/2 teaspoon of the mixture onto each apple slice and top with a watercress leaf. Arrange the canapes on a platter and sprinkle with black pepper.

                                 


Ingredients:

1 15-ounce can artichoke hearts in water, rinsed and drained
3/4 cup cannellini beans, rinsed and drained
1/4 cup chopped frozen spinach, thawed and drained well
2 tablespoon  grated Parmesan cheese
2 tablespoons reduced-fat sour cream
2 tablespoons part-skim ricotta
1/2 teaspoon olive oil
1/8 teaspoon garlic powder


Instructions: 

Preheat the oven to 350 degrees. Combine all the ingredients in a food processor and pulse to a rough puree (the texture of bean dip). Spread the dip in a shallow 8-inch ovenproof serving dish and bake until bubbling, about 30 minutes. Serve warm with whoe wheat  pita chips.







Ingredients:
2 medium sweet potatoes
1 1/2  Earth Balance or Smart Balance butter, softened
1/4 teaspoon ground cinnamon
1/4 teaspoon ground ginger
1/8 teaspoon ground allspice
3 Granny Smith apples, peeled, cored, and cut into 1/2-inch rings
2 tablespoons agave nectar

Instructions:

Preheat the oven to 350 degrees. Place the sweet potatoes on a piece of aluminum foil and roast until they can be easily pierced with a fork, about 1 hour. Let cool slightly. Trim the ends and pull off the peels; slice into 1/2-inch rounds.
Butter a small (3-1/2-quart) casserole with half the butter. In a bowl, stir together the cinnamon, ginger, and allspice. Arrange half the apple rings and sweet-potato rounds in alternating layers in the dish; sprinkle with half the spice mixture and half the agave nectar. Layer in the rest of the apples and sweet potatoes, ending with the apples. Sprinkle with the remaining spices, drizzle with the remaining syrup; dot with the rest of the butter. Cover and bake until the apples are very tender, about 45 minutes




                                                                         


Ingredients:

12 ounces fresh or frozen bay scallops
1 large orange
1 grapefruit
1/4 cup finely chopped red onion
1 fresh jalapeno pepper, seeded and finely chopped
2 cloves garlic, minced
2 teaspoons olive oil
1 large mango or papaya, peeled, seeded, and cubed
2 tablespoons snipped fresh mint


Instructions:

Thaw scallops, if frozen. Rinse scallops; pat dry. Place scallops in a medium bowl.
For marinade, finely shred 1 teaspoon peel from the orange; set aside. Peel, seed, and section the orange and grapefruit over a small bowl to catch juices. Stir the orange peel, onion, jalapeno pepper, and garlic into the orange and grapefruit juices. Pour over scallops, stirring to coat. Cover and marinate at room temperature for 15 minutes. Drain scallop mixture, discarding marinade.
In a large skillet heat oil over medium-high heat. Add scallop mixture. Cook and stir for 1 to 2 minutes or until scallops are opaque. Transfer scallop mixture to another medium bowl; cool slightly. Drain and discard any liquid that has accumulated. Add the orange and grapefruit sections, mango, and mint to scallop mixture; toss gently to coat. Spoon into small bowls. If desired, garnish with additional mango.

Healthy Snacks

1/4 cup hummus; 1/2 whole-grain pita, cut into pieces; and 1/2 cup pea pods

                                     

                                      

1 medium apple, sliced, with 1 tablespoon peanut butter

1/2 cup of steel cut oatmeal and 1/2-1 cups of berries.

                                                                                 

Six ounce of low-fat Greek Yogurt and 1 tablespoon of agave nectar.

                                      

8-ounce V8 juice with 1 piece of string cheese

Lunch Time Cardio

Hit the treadmill for a 10-minute interval pyramid to kick-start the fat burning and keep it humming. You'll alternate 1 minute at a steady pace with varying 1-minute bursts. (The plan also works for the elliptical or stairclimber.) Do the highest level you can.

Beginner
Minute	MPH
1	3.0
2	4.0
3	3.0
4	4.5
5	3.0
6	5.0
7	3.0
8	4.5
9	3.0
10	4.0
Calories burned = 50

Intermediate
Minute	MPH
1	4.0
2	5.0
3	4.0
4	6.0
5	4.0
6	7.0
7	4.0
8	6.0
9	4.0
10	5.0
Calories burned = 77

Advanced
Minute	MPH
1	5.0
2	6.0
3	5.0
4	7.0
5	5.0
6	8.0
7	5.0
8	7.0
9	5.0
10	6.0
Calories burned = 103

Burn 500 Calories on the Treadmill

Minutes	Pace
0:00-10:00	Warm-up jog; 5.0 MPH.
10:00-10:20	Sprint at 7.5 MPH.
10:20-11:20	Jog at 5.0 MPH.
11:20-14:00	Repeat minutes 10:00-11:20 twice.
14:00-17:00	Jog at 5.0 MPH.
17:00-27:00	Run at 6.5 MPH.
27:00-31:00	Jog at 5.0 MPH.
31:00-35:00	Run at 6.5 MPH.
35:00-39:00	Jog at 5.0 MPH.
39:00-55:00	Repeat minutes 31:00-39:00 twice.
55:00-60:00	Gradually slow pace to cool down at jog/walk.



Tone in 15 Minutes

http://www.fitnessmagazine.com/workout/express/20-minute/from-flab-to-fab-tone-up-in-15-minutes/?page=1

Get Fit in 20 Minutes

Minutes	The Workout
0:00-2:00	March in place
2:00-4:00	Squat (butt, legs): Hold a dumbbell in each hand, arms by sides, and squat. Do 20 reps. Rest for 30 seconds.
4:00-6:00	Full or modified push-up (arms, chest, core): Do 25 reps.
6:00-8:00	Alternating lunge (butt, legs): Hold dumbbells, arms by sides, and lunge, alternating legs each time. Do 20 reps on each side.
8:00-9:00	Jog in place.
9:00-10:00	Deadlift (back, butt, hamstrings): Hold dumbbells with palms facing thighs, knees slightly bent and back straight. Bend forward from hips. Stand up, pushing through hips. Do 20 reps.
10:00-11:00	Dumbbell press (shoulders): Stand with feet shoulder-width apart, knees slightly bent, back straight, dumbbells at shoulders, palms forward. Push arms overhead; lower. Do 15 reps.
11:00-13:00	Jumping Jacks
13:00-14:00	Bent-over row (shoulders, back): Hold dumbbells, palms facing in. Bend knees slightly and hinge forward from hips, back straight. Pull elbows up to ribs, keeping arms close to sides; lower. Do 20 reps.
14:00-15:00	Basic crunch (abs): Do 25 reps.
15:00-17:00	Biceps curl (arms): Rest for 30 seconds, then do 20 curls.
17:00-19:00	One-arm triceps extension (arms): Extend right arm above head, holding dumbbell. Slowly lower weight behind head, supporting right elbow with left hand. Do 25 reps on each side.
19:00-20:00	Full or modified push-up (arms, chest, core): Do 15 reps.

4 Weeks to Gorgeous Abs Workout

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Upper Body Boot Camp

http://www.fitnessmagazine.com/workout/arms/exercises/right-to-bare-arms/?sssdmh=dm17.560165&esrc=nwfitdailytip112011&email=3962543868

Wild Rice Stuffing

Ingredients

• 2 cups hot water
• 4 cubes chicken bouillon, crumbled                            
• 1 (6 ounce) package wild rice, uncooked
• 1/2 cup Earth Balance or Smart Balance butter
• 1 cup chopped celery
• 1/2 cup chopped green bell pepper
• 1 (5.5 ounce) package seasoned croutons
• 2 teaspoons poultry seasoning

            Instructions:

1. Dissolve 3 cubes bouillon in 1 cup hot water. In a medium saucepan, combine wild rice with bouillon water, then fill with just enough cold water to cover. Bring to a boil. Reduce heat, cover, and simmer 25 minutes, stirring occasionally.
2. Mix remaining 1 cube bouillon in 1 cup hot water. Heat butter in a medium skillet over medium heat. Stir in celery and green pepper; cook until tender. Mix in remaining bouillon water. Pour skillet contents into a large bowl. Stir together cooked rice, croutons, and poultry seasoning.
3. Stuff turkey loosely, and cook turkey as directed. Or put stuffing into a well greased baking dish, cover, and bake 30 minutes in a preheated oven at 325 degrees F (165 degree C).

Bean and Spinach Soup

 

Ingredients:

3 14-ounce cans vegetable broth
1 15-ounce can tomato puree
1 15-ounce can small white beans or Great Northern beans, drained and rinsed
1/2 cup uncooked brown rice
1/2 cup finely chopped onion
1 teaspoon dried basil
1/4 teaspoon salt
1/4 teaspoon black pepper
2 garlic cloves, chopped
8 cups coarsely chopped fresh spinach or kale leaves
Finely shredded Parmesan cheese

Instructions:

1. In a 3-1/2- or 4-quart slow cooker, combine vegetable broth, tomato puree, beans, rice, onion, basil, salt, pepper, and garlic.
2. Cover; cook on low-heat setting 5 to 7 hours or on high-heat setting 2 1/2 to 3 1/2 hours.
3. Just before serving, stir in spinach or kale and sprinkle with Parmesan cheese.

Resistance Band Exercises

http://www.fitnessmagazine.com/workout/equipment/resistance-band-exercises/quickie-resistance-band-shape-up/?page=1

10-minute Total Body Workout

http://www.fitnessmagazine.com/workout/express/10-minute/power-sculpting-workout/?page=1

Lima Bean and Tomatoes

Ingredients:

2 tablespoons extra-virgin olive oil

2 cups chopped fresh or frozen onions

4 cloves garlic, minced

1 teaspoon dried oregano

1 teaspoon ground cinnamon

1/2 teaspoon crushed red pepper, or to taste

2 14-ounce cans diced tomatoes

2 10-ounce packages frozen baby lima beans, (4 cups)

Instructions:

1. Heat oil in a large nonstick skillet over medium-high heat. Add onions and cook, stirring occasionally, until soft, 3 to 5 minutes. Add garlic and cook 1 minute more. Stir in oregano, cinnamon, crushed red pepper, tomatoes and lima beans. Cook, stirring occasionally, until the beans are fully cooked and the mixture is heated through, 10 to 15 minutes. Serve hot

Carrot Saute with Ginger & Orange

Ingredients:

 

2 teaspoons canola oil

3 cups grated carrots, (6 medium-large)

2 teaspoons minced fresh ginger

1/2 cup orange juice

1/4 teaspoon salt, or to taste

Freshly ground pepper, to taste

 

Directions:

 

1. Heat oil in a large nonstick skillet over medium-high heat. Add carrots and ginger; cook, stirring often, until wilted, about 2 minutes. Stir in orange juice and salt; simmer, uncovered, until the carrots are tender and most of the liquid has evaporated, 1 to 2 minutes. Season with pepper and serve.

 

Spiced Carrots

Ingredients:

 

1 tablespoon extra-virgin olive oil

4 cloves garlic, minced

2 teaspoons paprika

1 teaspoon ground cumin

1 teaspoon ground coriander

3 cups sliced carrots, (4 medium-large)

1 cup water

3 tablespoons lemon juice

1/8 teaspoon salt, or to taste

1/4 cup chopped fresh parsley

 

Directions:

 

1. Heat oil in a large nonstick skillet over medium heat. Add garlic, paprika, cumin and coriander; cook, stirring, until fragrant but not browned, about 20 seconds. Add carrots, water, lemon juice and salt; bring to a simmer. Reduce heat to low, cover and cook until almost tender, 5 to 7 minutes. Uncover and simmer, stirring often, until the carrots are just tender and the liquid is syrupy, 2 to 4 minutes. Stir in parsley. Serve hot or at room temperature.

Mashed Cauliflower

Ingredients

8 cups bite-size cauliflower florets, (about 1 head)

4 cloves garlic, crushed and peeled

1/3 cup nonfat buttermilk, (see Tip)

4 teaspoons extra-virgin olive oil, divided

1 teaspoon butter

1/2 teaspoon salt

Freshly ground pepper, to taste

Snipped fresh chives, for garnish

Instructions:

1. Place cauliflower florets and garlic in a steamer basket over boiling water, cover and steam until very tender, 12 to 15 minutes. (Alternatively, place florets and garlic in a microwave-safe bowl with 1/4 cup water, cover and microwave on High for 3 to 5 minutes.)

2. Place the cooked cauliflower and garlic in a food processor. Add buttermilk, 2 teaspoons oil, butter, salt and pepper; pulse several times, then process until smooth and creamy. Transfer to a serving bowl. Drizzle with the remaining 2 teaspoons oil and garnish with chives, if desired. Serve hot.

Tip:
Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make "sour milk": mix 1 tablespoon lemon juice or vinegar to 1 cup fat free  milk.

Sauteed Spinach with Pine Nuts

 

Ingredients:

 

2 teaspoons extra-virgin olive oil

2 tablespoons golden raisins

1 tablespoon pine nuts

2 cloves garlic , minced

1 10-ounce bag fresh spinach, (see Ingredient note), tough stems removed

2 teaspoons balsamic vinegar

1/8 teaspoon salt

1 tablespoon shaved Parmesan cheese

Freshly ground pepper, to taste

 

Instructions:

1. Heat oil in a large nonstick skillet or Dutch oven over medium-high heat. Add raisins, pine nuts and garlic; cook, stirring, until fragrant, about 30 seconds. Add spinach and cook, stirring, until just wilted, about 2 minutes. Remove from heat; stir in vinegar and salt. Serve immediately, sprinkled with Parmesan and pepper.

 

Tip:
Note: The sturdier texture of mature spinach stands up better to sauteing than baby spinach and it's a more economical choice. We prefer to serve baby spinach raw.

Roasted Broccoli and Tomatoes

Ingredients:

12 ounces broccoli crowns, trimmed and cut into bite-size florets (about 4 cups)

1 cup grape tomatoes

1 tablespoon extra-virgin olive oil

2 cloves garlic, minced

1/4 teaspoon salt

1/2 teaspoon freshly grated lemon zest                                

Instructions:

1. Preheat oven to 450 degrees F.

2. Toss broccoli, tomatoes, oil, garlic and salt in a large bowl until evenly coated. Spread in an even layer on a baking sheet. Bake until the broccoli begins to brown, 10 to 13 minutes.

3. Meanwhile, combine lemon zest and juice, olives, oregano and capers (if using) in a large bowl. Add the roasted vegetables; stir to combine. Serve warm.

Bean and Mushroom Side Dish

Ingredients:

 

1 pound green beans, trimmed

1 pound yellow wax beans, trimmed

3 tablespoons extra-virgin olive oil

2 cloves garlic, minced

8 ounces wild mushrooms, such as chanterelle, oyster or porcini, trimmed and sliced (see Substitution Note)

1/2 teaspoon kosher salt, divided

Freshly ground pepper, to taste

 

 

Instructions:

1. Bring a large pot of water to a boil. Add green beans and wax beans and cook until tender-crisp, about 4 minutes. (Cook for another minute or two if you like your green beans more tender.) Drain well.

2. Meanwhile, heat oil in a large heavy skillet over medium heat. Add garlic and cook, stirring, until fragrant, about 1 minute. Stir in mushrooms and cook, stirring, until they release their juices and most of the liquid has evaporated, about 5 minutes. Season with 1/4 teaspoon salt and pepper.

3. Reserve 1 tablespoon of the mushrooms for garnish. Add the cooked beans to the mushrooms in the pan and cook, stirring to combine, until heated through, 1 to 3 minutes. Season with the remaining 1/4 teaspoon salt and pepper. Serve topped with the reserved mushrooms.

 

Tips:
Substitution Note: If you can't find wild mushrooms, use button or cremini mushrooms.

MAKE AHEAD TIP: Prepare through Step 1 and store in an airtight container for up to 1

Ginger Broccoli

Ingredients:

 

1 tablespoon canola oil

2 tablespoons minced garlic

4 teaspoons minced fresh ginger

1 pound brocci crowns, trimmed and chopped (about 6 cups)

---

3  tablespoons water

1 tablespoon rice vinegar

 

Instructions:

 

1. Heat oil in a large skillet over medium-high heat. Add garlic and ginger and cook until fragrant but not browned, 30 seconds to 1 minute. Add broccoli and cook, stirring, until the broccoli is bright green, 2 minutes. Drizzle water over the broccoli; reduce heat to medium, cover and cook until the broccoli is just tender, about 3 minutes. Stir in vinegar just before serving.

Italian Roasted Snap Peas

Ingredients:

 

1 large leek, white part only, halved lengthwise and thoroughly washed

1 pound sugar snap peas, trimmed

2 teaspoons extra-virgin olive oil

1/2 teaspoon salt

1 cup cherry tomatoes, halved

1 teaspoon dried oregano

 

 

 

Instructions:

 

1. Preheat oven to 425 degrees F.

2. Cut leek halves into 2-inch lengths and then very thinly slice each piece lengthwise, yielding 2-inch-long strips. Toss the leek strips, peas, oil and salt in a medium bowl. Spread evenly on a baking sheet.

3. Roast for 15 minutes. Stir in tomatoes. Return to the oven and roast until the vegetables begin to brown, about 10 minutes more. Toss with oregano and serve

Gluten/Dairy Free Chocolate Pumpkin Bundt Cake

Cake

• 1 cup Sorgum, flour
• 3/4 cup brown rice flour
• 1/2 cup Stevia Cane
• 3/4 cup unsweetened cocoa powder, (not Dutch-process)
• 1 1/2 teaspoons baking powder
• 1 1/2 teaspoons baking soda
• 2 teaspoons cinnamon
• 1 teaspoon ginger
• 1/ teaspoon cloves
• 1/4 teaspoon salt
• 1 cup almond milk
• 1 15-ounce can unsweetened pumpkin puree
• 3/4 cup palm sugar
• 1 large egg, at room temperature
• 1 large egg white, at room temperature
• 1/4 cup canola oil
• 1/4 cup agave nectar
• 1 tablespoon vanilla extract

Preparation

1. To prepare cake: Preheat oven to 350°F. Coat a 12-cup Bundt pan with cooking spray.
2. Whisk sorgum flour, whole-wheat flour,stevia cane , cocoa, baking powder, baking soda, pumpkin pie spice and salt in a medium bowl.
3. Blend 1 cup almond milk, pumpkin puree and palm sugar in a large bowl with an electric mixer on low speed. Beat in whole egg and egg white. Stir in oil, agave nectar and vanilla. Gradually add the dry ingredients, stirring until just combined. Transfer the batter to the prepared pan.
4. Bake the cake until a wooden skewer inserted in the center comes out with only a few moist crumbs attached, 1 to 1 1/4 hours. Let cool on a wire rack for 15 minutes. Remove from the pan and let cool completely on the rack, about 2 hours.

Chocolate Pumpkin Bundt Cake

Cake

• 1 cup Sorgum, flour
• 3/4 cup whole-wheat pastry flour
• 1/2 cup Stevia Cane
• 3/4 cup unsweetened cocoa powder, (not Dutch-process)
• 1 1/2 teaspoons baking powder
• 1 1/2 teaspoons baking soda
• 2 teaspoons cinnamon
• 1 teaspoon ginger 
• 1/ teaspoon cloves
• 1/4 teaspoon salt
• 1 cup almond milk
• 1 15-ounce can unsweetened pumpkin puree
• 3/4 cup  palm sugar
• 1 large egg, at room temperature
• 1 large egg white, at room temperature
• 1/4 cup canola oil
• 1/4 cup agave nectar
• 1 tablespoon vanilla extract

Preparation

1. To prepare cake: Preheat oven to 350°F. Coat a 12-cup Bundt pan with cooking spray.
2. Whisk  sorgum flour, whole-wheat flour,stevia cane , cocoa, baking powder, baking soda, pumpkin pie spice and salt in a medium bowl.
3. Blend 1 cup almond milk, pumpkin puree and palm sugar in a large bowl with an electric mixer on low speed. Beat in whole egg and egg white. Stir in oil, agave nectar and vanilla. Gradually add the dry ingredients, stirring until just combined. Transfer the batter to the prepared pan.
4. Bake the cake until a wooden skewer inserted in the center comes out with only a few moist crumbs attached, 1 to 1 1/4 hours. Let cool on a wire rack for 15 minutes. Remove from the pan and let cool completely on the rack, about 2 hours.

What is a BIA and Why Do You Need One?

Bioelectrical Impedance Analysis or

Bioimpedance Analysis (BIA) is a

method of assessing your “body composition”—

the measurement of body fat

in relation to lean body mass. It is an

integral part of a health and

nutrition assessment.

Why Is Body Composition

Important to My Health?

Research has shown that body composition

is directly related to health. A normal

balance of body fat is associated

with good health and longevity. Excess

fat in relation to lean body mass, known

as altered body composition, can greatly

increase your risks to cardiovascular disease,

diabetes, and more. BIA fosters

early detection of an improper balance

in your body composition, which allows

for earlier intervention and prevention.

BIA provides a measurement of fluid

and body mass that can be a critical

assessment tool for your current

state of health.

BIA also measures your progress as you

improve your health. Improving your BIA

measurement, or maintaining a healthy

BIA measurement, can help keep your

body functioning properly for healthy

aging. Your BIA results can help guide

us in creating a personalized dietary

plan, including nutritional supplements

when appropriate, and exercise to help

you maintain optimal health and wellbeing

for a lifetime.

How Does a BIA Work?

BIA is much more sophisticated than

your bathroom scale, but just as simple—

and almost as quick. BIA is performed

in our office with the help of a

sophisticated, computerized analysis.

This analyzer “calculates” and estimates

your tissue and fluid compartments—

using an imperceptible electrical current

passed through pads placed on your

hand and foot as you lie comfortably

clothed on an exam table. In just minutes,

we’ll have detailed measurements

to help create an effective, personalized

program for you.

Follow-up Tests

We can conduct a series of follow-up

BIA tests to monitor your health

and measure your progress.

Why Is Body Composition Important?

Why is Body Composition Important ?

Scale weight is not an indicator of an individuals fat, lean or health

Body composition is the amount of lean tissue compared to fat. Body composition

data can form the basis for a wide variety of therapeutic health and fitness prescriptions.

In clinical applications body composition analysis along with nonpharmacologic

nutrition and exercise prescriptions provide the foundation upon

which further treatment is based. Only body composition analysis can determine

how much muscle and fat are lost or gained as the result of any nutrition,

exercise, or pharmaceutical prescription.

How is abnormal body composition managed?

When there is an imbalance between calorie intake and calorie burn we change our body composition.

The quantitative management of abnormal body composition, i.e. obesity, anorexia, disease, etc. must be associated with daily calorie intake and expenditure. The successful application of body composition analysis must have a three compartment assessment. These compartments are:

The energy storage

compartment,

Fat Mass

Fat is the energy storage mass of the body and is the total lipid mass

(triglycerides) with a density of .9 g/ml. Fat mass is equal to actual

weight minus fat free mass

The functional

compartment,

Body Cell Mass

BCM is the functional mass of the body where work is done. All

oxygen consumption, carbon dioxide production, glucose oxidation,

protein synthesis and other metabolic work takes place within the

body cell mass. The body cell mass is, in effect, the total mass of all

the cellular elements in the body, and therefore, represents the

metabolically active component of the body. In the normally nourished

individual, muscle tissue accounts for approximately 60% of

the body cell mass, organ tissue for 20% of body cell mass, with the

remaining 20% made up of red cells and tissue cells. It also contains

the majority of the body’s potassium, (98 - 99%).

The support

compartment,

Extracellular Mass

ECM is the support mass of the body and is metabolically inactive,

consumes no oxygen, produces no carbon dioxide and performs no

work. The extracellular mass consists of extracellular fluids and

solids, such as bone and cartilage, with its primary function that of

support and transport. ECM is located outside of the cellular compartment

or outside of the body cell mass. Lean body mass is the

sum of body cell mass and extracellular mass.

The RJL Systems Quantum II assesses three compartment body composition with accuracy and repeatability. RJL

Systems software products allow you to manage three compartment information and interact with the data to create nd evaluate custom prescriptions for change. This is a significant step beyond all other analyzers, which only report body composition as fat and fat-free mass.

What are the long-term benefits of a good body composition prescription?

The ability to (1) analyze body composition data interactively, (2) create prescriptions for change and (3) visualize the effectiveness of those prescriptions and professional recommendations with projected and historical graphs helps increase motivation for positive change.

The ultimate outcome is improved health and increased longevity!