Ways To Burn More Calories

http://www.fitnessmagazine.com/weight-loss/tips/diet-tips/bump-up-the-burn/?page=1

15-Minute Fat Burning Workout

http://www.fitnessmagazine.com/workout/cardio/no-treadmill/boost-energy-blast-fat-cardio-workout/?page=1

Work Outs To Power Up Your Muscles

http://www.fitnessmagazine.com/workout/lose-weight/total-body/power-workout-routines/?page=1

Curried Vegetable Stew with Couscous

Makes: 4 servings
Prep time: 20 minutes
Cook time: 20 minutes

Ingredients
1 tablespoon ground cumin
1 teaspoon ground coriander
1 teaspoon curry powder
1/4 teaspoon ground allspice
1/4 teaspoon ground cinnamon
3/4 teaspoon salt

1/4 teaspoon freshly ground pepper
1 1/4 cup water
3 tablespoons olive oil
1/2 cup chopped onion
1 tablespoon chopped garlic
1 tablespoon chopped fresh cilantro
1 head cauliflower, cut into florets
2 zucchini, diced
1 cup green beans, cut into 1/2-inch diagonal pieces
1 cup canned chickpeas, drained and rinsed
1 cup diced fresh tomatoes
Cooked couscous

Directions
1. Stir spices, salt, pepper, and 2 tablespoons of the water together in a small bowl until smooth. Set aside.
2. Heat olive oil in a large skillet over medium heat. Add onion, garlic, cilantro, and spice mixture. Cook, stirring, 1 minute, or until onion begins to soften.
3. Add cauliflower, zucchini, and green beans; cook 2 minutes. Add 1 cup plus 2 tablespoons water; bring to a boil. Simmer, covered, for 5 minutes, or until vegetables are just tender.
4. Stir in chickpeas and tomatoes; simmer 5 minutes more. Serve with couscous, if desired.

White Bean Chili

Ingredients
3/4 pound lean ground turkey
1/2 cup onion, chopped
1 garlic clove minced

3 1/4 cups chicken broth

2 cans great northern or cannellini beans, rinsed and drained
1 can (4 ounces) diced green chilies
1 teaspoon ground cumin
1/4 teaspoon black pepper
2 tablespoons whole wheat flour

Directions
1. In a large saucepan, cook turkey, onion, and garlic until turkey is no longer pink.
2. Stir in 3 cups of  chicken broth, beans, undrained chilies,  cumin, and pepper. Bring to a boil; reduce heat and simmer, covered, for 30 minutes.
3. In a small bowl, stir together the remaining 1/4 cup chicken broth and the flour. When chili is ready, add flour mixture and cook for 1 minute more to thicken. Serve

Sliced Egg and Tomato Sandwich with Pesto Mayonnaise

Ingredients
1 tablespoon olive oil mayonnaise     

1 1/2 teaspoons basil pesto
2 slices whole-grain bread
1 hard-boiled egg, thinly sliced
1 small tomato, cored and thinly sliced
Kosher or coarse salt and freshly ground black pepper

Make It
In a small bowl, combine mayonnaise and pesto. Season with sea salt and pepper to taste. Spread mixture on 1 slice of bread; cover with egg, tomato, and remaining bread

Frittata Italiana

Ingredients
1 1/2 cups egg whites
1/4 cup nonfat cream cheese, softened
1 cups finely chopped sun-dried tomatoes
4 leaves fresh basil, finely chopped
4 slices whole-grain bread, toasted
Salt and cracked black pepper to taste
Cooking oil spray

Make It
Whisk together the egg whites, cream cheese, salt, and pepper.
Spray a nonstick skillet with cooking spray and heat the skillet. Add the egg white mixture and cook until it begins to set. Immediately add the sun-dried tomatoes and basil leaves. Cover and cook about 2 minutes or until the eggs are completely set.
To serve: Slide the frittata onto a cutting board and cut into four wedges. Serve two wedges and two slices of toast on each plate. Garnish with pepper and additional fresh basil.

Huevos Rancheros

Ingredients
Nonstick spray
2 tablespoons canola oil, divided
1 cup chopped onion
2 garlic cloves, minced
1 jalapeno pepper, minced
1 green bell pepper, diced
1 14.5-ounce can diced tomatoes
2 teaspoons red wine vinegar
1 15-ounce can red kidney beans, drained and rinsed
1/2 teaspoon ground cumin
4 large eggs
1/4 teaspoon salt
4 corn tortillas
1/2 cup low-fat cheese

Make It
Preheat the broiler. Coat a baking sheet with nonstick spray.
Heat 1 tablespoon of the oil in a large nonstick skillet over medium-high heat; add the onion, garlic, jalapeno, and bell pepper; cook 5 minutes. Add the tomatoes, vinegar, beans, and cumin; cook, stirring occasionally, 5 to 6 minutes.
In a nonstick skillet, scramble the eggs with 1 tablespoon of water and the salt.
Place the tortillas on the baking sheet, brush both sides with remaining oil, and place under the broiler until lightly browned. Remove from oven and flip. Top with the tomato mixture and eggs; sprinkle with the cheese.
Place under the broiler until cheese melts; serve immediately.

Egg-White Muffin Melt

Ingredients
3 egg whites
Whole-grain English muffin
1/2 cup spinach
1 slice reduced-fat mozzarella cheese

1 slice tomato

Make It
Scramble 3 egg whites. Cover half of a whole-grain English muffin with 1/2 cup spinach and the other half with 1 slice reduced-fat  cheese; toast until cheese is melted. Add egg and 1 slice tomato.

Mexican Egg Scramble

Ingredients
3 egg whites
1/4 cup canned black beans
1 ounce reduced-fat mozzarella cheese
2 tablespoons salsa

Make It
Scramble 3 egg whites with 1/4 cup canned black beans (rinsed and drained) and 1 ounce reduced-fa tcheese. Top with 2 tablespoons salsa, or to taste.

Eggs Ole

 

Ingredients
2 large eggs

2 teaspoons salsa
1 tablespoon guacamole

Make It
Crack the eggs into a preheated, non-stick over high heat, breaking the yolks. Cook on one side for 50 seconds, or until fully cooked. Top with remaining ingredients.

Curried Hummus

Ingredients

• 2 (15.5 ounce) cans chick peas (garbanzo beans), rinsed and drained
• 2 tablespoons olive oil
• 3 garlic cloves, crushed
• 4 teaspoons curry powder
• 6 tablespoons fresh lemon juice
• 1/2 cup water
• Salt, to taste
• Hot sauce, to taste

Directions

1. Put all ingredients in a food processor and blend until smooth. Serve (drizzled with olive oil, if desired) with veggies or whole wheat pita chips.

9 Rut Busters

http://www.fitnessmagazine.com/workout/you-can-do-it/workout-motivation-tips/?sssdmh=dm17.577257&esrc=nwfitdailytip012712&email=3962543868

21-Day Total Body Workout

http://www.fitnessmagazine.com/workout/lose-weight/total-body/21-day-total-body-makeover-workout/?sssdmh=dm17.577257&esrc=nwfitdailytip012712&email=3962543868

Tone Your Trouble Zones

http://www.fitnessmagazine.com/workout/lose-weight/total-body/tone-your-trouble-zones-workout/?sssdmh=dm17.577257&esrc=nwfitdailytip012712&email=3962543868

Sculping Moves

http://www.fitnessmagazine.com/workout/lose-weight/build-strength/super-sculpting-strength-routine/?sssdmh=dm17.577257&esrc=nwfitdailytip012712&email=3962543868

Spicy Scrambled Eggs-n-Oats

1 whole egg
3 egg whites
1 tbsp water
1/3 cup dry rolled oats
1/8 tsp cayenne pepper
1 cup fresh chopped spinach
1 tbsp salsa

1. In a bowl, whisk together egg, egg whites and water until frothy.
2. Stir in the oats and pepper. Allow to soak for 2 minutes.
3. Coat a skillet with cooking spray, then wipe away the excess spray with a paper towel. Heat the skillet over medium heat. Add the egg mixture and cook for 30 seconds.
4. Add spinach. Cook, stirring, for 3 to 4 minutes, or until the eggs are firm.
   Remove to a plate and top with salsa.

You can rotate this breakfast between spicy day and sweet day. Sweet option: Nix the spinach, salsa and pepper, and add  cinnamon, fruit and agave nectar

.

Nutrients per serving: Calories: 257, Total Fats: 7 g, Saturated Fats: 1 g, Trans Fat: 0 g, Cholesterol: 180 mg, Sodium: 371 mg, Total Carbohydrates: 26 g, Dietary Fiber: 7 g, Sugars: 2 g, Protein: 23 g, Iron: 4 mg

Mini Ab Routine

http://www.oxygenmag.com/Training/Slideshows/Mini-Abs-Routine-Major-Results.aspx#slide-1

Burn Fat All Day Long

1. Choose your Oats

Feel-full fiber isn’t the only thing oats provide: They are an excellent source of manganese and a very good source of selenium, which works with vitamin E to aid in exercise recovery. Oats are also a good source of energy-revving vitamin B-1 and iron. One serving equals three-quarters of a cup cooked. 

Best choices: Oat grouts and steel-cut oats are the least processed (maintaining all the nutrients) and most chewy. Both types take about 30 minutes to cook (or less time in the microwave). Consider cooking a pot of them in the evening; then warm them up the next morning. Second bests: Old-fashioned oats and quick-cooking oats have lost some nutrients in their processing but cooking time is lower – three to five minutes. Worst choice: Instant oatmeal is ready in a minute but contains sugar or artificial sweeteners, salt and other questionable ingredients that can rob you of energy. 

Milk It

Instead of using hot water, pour in two-thirds of a cup of skim milk, almond milk, coconut milk, or soy milk. This simple substitution will add six grams of protein, 20 percent of your daily need for calcium, potassium, vitamin B-12 and vitamin D, which has been linked to fat loss and increased muscle gains.  

Bonus Tip: Postworkout Option: Replace milk with a half-cup cup of Greek yogurt for a protein boost of eight grams and 200 milligrams of calcium. Then add sliced bananas for plenty of sweetness, and a good dose of potassium. This combo makes for an excellent post-morning-workout meal that satisfies a big appetite, provides protein for muscle repair and potassium for electrolyte replacement.

Sweeten It

Top with a handful of mixed berries (try fresh or frozen blueberries, raspberries, strawberries or blackberries). Their vitamin C fights off damaging free radicals and enhances the absorption of the non-heme (plant) iron in the oats. Also try frozen sliced peaches, which will thaw nicely in hot oatmeal.

or

Dice up a small apple and dash on some cinnamon. Apples add quercetin (to reduce muscle damage from training) and more soluble fiber, furthering the satiety effect of oatmeal. And cinnamon is a powerful antioxidant that has blood-sugar-stabilizing effects.

Go Nuts

Add two to three tablespoons of chopped walnuts. Not only do nuts boost the feel-full factor with protein and fiber, but also they have the highest amounts of omega-3 fats of all nuts, and this essential fat improves focus and aids in muscle recovery through its anti-inflammatory properties.

Flaxseed It

Sprinkle one tablespoon of ground flaxseeds for their anti-inflammatory fats and lignans, a pytochemical with antioxidant properties that helps with postworkout repair and preventing breast cancer. 

Egg Muffins

Ingredients:

• Oil spray
• 4 scallions, minced
• 2 carrots, shredded
• 1/2 red pepper, minced
• 1/2 zucchini, shredded
• 14 egg whites
• 4 whole eggs
• 1/2 tsp basil
• 1/4 tsp oregano
• Dash sea salt and pepper

Instructions:

1. Preheat oven to 375°F. Coat a 12-muffin tin with a little oil to prevent sticking.
2. Combine vegetables in a big bowl. Fill each muffin tin 2/3 full with vegetables.
3. Whisk eggs and seasonings in a large mixing bowl.
4. Use a 1/3-cup measuring cup to scoop egg mixture and pour slowly into each muffin tin. Egg mixture should fill tin the rest of the way. Bake 30 minutes or until muffins have risen and are slightly browned.

Nutrients per serving (98 g):

Calories: 56, Total Fats: 2 g, Saturated Fat: 0.5 g, Trans Fat: 0 g, Cholesterol: 71 mg, Sodium: 93 mg, Total Carbohydrates: 3 g, Dietary Fiber: 1 g, Sugars: 2 g, Protein: 7 g, Iron: 0.5 mg

STORAGE TIP: Muffins will keep up to one week in the refrigerator or can be frozen. If freezing, allow to thaw in the refrigerator overnight. 

Slimmer in Seven Days

http://www.fitnessmagazine.com/workout/lose-weight/total-body/the-slimmer-in-7-days-workout/?page=1

Lose More Fat In Less Time

http://www.fitnessmagazine.com/workout/cardio/no-treadmill/15-minute-fat-burning-cardio-workout/

Why Does First Line Therapy Work???

SNACKS

Hummus and Red Pepper Bites

Spread 2 tablespoons hummus evenly over 5 whole-grain crackers.  Top with 2 tablespoons diced red bell pepper and a pinch of dried oregano. (150 calories) 

 

 

 

 String cheese and grapes is another smart combo, as is low-fat cottage cheese topped with fruit.

 

 

 

 

Top 1/2 toasted whole-grain English muffin with 2 teaspoons almond butter and slices of 1/4 pear. Sprinkle with a pinch of ground cinnamon. (150 calories)

• The carbs in English muffins may help you get to sleep more quickly, according to recent research. This may be because they help boost levels of the sleep-inducing hormone serotonin.

 

 

 

 

Indian-Spiced Chicken and Rice

Makes: 

6 servings

Prep time: 15 minutes
Cook time: 45 minutes

Ingredients
1 1/2 cups brown basmati rice
1 inch fresh gingerroot, peeled
2 garlic cloves, peeled
3/4 teaspoon salt
1/4 teaspoon each ground cumin, ground coriander, and ground turmeric
Pinch cayenne pepper
1 cup light coconut milk
1 pound boneless, skinless chicken breasts, cut into 1-inch pieces
2 tablespoons extra virgin olive oil
1 large onion, halved and sliced
1 cinnamon stick
Large handful green beans (6 ounces), sliced crosswise into 1/4-inch pieces
1/4 cup chopped roasted cashews
1/2 cup low-sodium chicken broth
2 to 3 tablespoons fresh lemon juice, or to taste
2 tablespoons sliced fresh mint or cilantro (optional)

Directions
1. Bring a large pot of water to a boil and add the rice. Boil for 25 minutes; drain well.
2. Meanwhile, finely grate the gingerroot and crush the garlic and place in a large bowl; combine with the salt, cumin, coriander, turmeric, cayenne pepper, and 1/2 cup of the coconut milk. Add the chicken; cover and refrigerate until the rice is ready.
3. Warm the olive oil in a medium Dutch oven over medium-high heat until it shimmers. Add the onion and cook, stirring, until it begins to brown, 5 minutes. Add the cinnamon stick and continue to cook, stirring, until fragrant, 3 more minutes.
4. Reduce the heat to low. Transfer half the onions to a plate, leaving the cinnamon stick and the rest of the onions in the pot. Over them, layer the partially cooked rice, green beans, half the cashews, and then the chicken with its marinade. Pour the chicken broth and the remaining coconut milk over the top; sprinkle with the reserved onions.
5. Cover and cook over low heat until the chicken and rice are cooked through and the liquid has been absorbed, about 20 minutes. Add the lemon juice and serve topped with the remaining cashews and, if desired, the sliced mint

Stress: Constant stress puts your health at risk

http://www.mayoclinic.com/health/stress/SR00001

How do I control stress-induced weight gain?

http://www.mayoclinic.com/health/stress-symptoms/SR00008_D

Stress Symptoms Effect on Your Body, Feelings, and Behavior

http://www.mayoclinic.com/health/stress-symptoms/SR00008_D

Stress Assessment

http://www.mayoclinic.com/health/stress-assessment/SR00029

Stress--How to Say No

http://www.mayoclinic.com/health/stress-relief/SR00039

How To Burn Calories at Work

http://www.mayoclinic.com/health/office-exercise/SM00115

Office Stretches

http://www.mayoclinic.com/health/stretching/WL00030

Assessing Flexibility in the Legs, Hips, and Back

http://www.mayoclinic.com/health/medical/IM03880

Importance of Core Exercises

http://www.mayoclinic.com/health/core-exercises/SM00071

Weight Training Do's and Dont's

http://www.mayoclinic.com/health/weight-training/SM00028

Core Strengthening Exercises

http://www.mayoclinic.com/health/core-strength/SM00047

Couscous with Seven Vegetables

INGREDIENTS:

• 3 tsp olive oil
• 3 cloves garlic, minced
• 1 tbsp Ras El Hanout (see recipe for homemade blend, below) or any Moroccan spice blend
• 1 large sweet potato, peeled and diced into 1-inch pieces
• 2 small turnips, peeled and diced into 1-inch pieces
• 1 medium zucchini, diced into 1-inch pieces
• 2 carrots (10 oz), peeled and cut into 1-inch pieces
• 1/4 head cabbage (about 1/2 lb), cut into 1-inch pieces
• 1/2 red bell pepper, cut into chunks 
• 1/2 cup green beans (about 2 oz), cut in thirds
• 1/2 to 1 tsp Harissa or any chile paste or hot sauce
• 1/2 tsp sea salt
• 1/4 cup raisins, soaked in 2 or 3 tbsp warm water for 10 minutes, drained
• 3/4 cup canned chickpeas, drained and rinsed
• 16 oz white fish (tilapia, haddock or sole), cut into chunks
• 1 1/3 cup whole-wheat couscous
• 1/2 cup fresh cilantro, chopped, divided

INSTRUCTIONS:

1. Heat oil in large stockpot over medium heat, add garlic and Ras El Hanout. Quickly stir until brown, about 1 minute. Then add next 5 ingredients. Pour in enough water to cover vegetables. Cover and cook for 25 to 30 minutes, until vegetables are soft but not fully cooked. Add pepper, beans, Harissa and salt. Cook for another 10 to 15 minutes, until tender.
2. Ladle out 3 cups of broth and vegetables (1 1/2 cups each). Purée in blender until thick. Add back to stew.
3. Mix in raisins and chickpeas. Bring to a simmer over medium heat and place fish on top of mixture (don’t mix in, or fish will break up). Cook, covered, for 10 to 15 minutes or until fish flakes easily with fork. Fish will steam on top.
4. While fish is cooking, boil 1 1/3 cups water in a saucepan over high heat. Take off heat, add couscous and cover. Set aside for 5 minutes. Fluff with fork. To serve, place 1/2 cup couscous in bowl. Pour 1 cup vegetable-fish mixture over top and sprinkle with 1 tbsp cilantro.

RAS EL HANOUT (makes two tablespoons)
INGREDIENTS:

• 1 1/2 tsp cinnamon
• 1 tsp ginger
• 1 tsp turmeric
• 1/2 tsp ground black pepper
• 1/2 tsp allspice
• 1/2 tsp ground cumin
• 1/2 tsp ground coriander

INSTRUCTIONS:

Mix all ingredients in a small bowl until well blended. Seal in an airtight container and store in a dark, dry spot in the pantry; it will keep for up to a year.  

Black-Eyed Pea Stew with Collard Greens & Potatoes

INGREDIENTS:

• 4 cups low-sodium vegetable broth
• 8 oz collard greens, chopped (about 8 cups)
• 1 14.5-oz can no-salt-added diced tomatoes
• 12 oz red potatoes, cut into 1/2-inch dice (about 2 cups)
• 1 15.5-oz can black-eyed peas, rinsed and drained
• Ground black pepper, to taste

INSTRUCTIONS:

1. Bring broth and 2 cups water to a boil in a large saucepan or Dutch oven over high heat. Add collard greens, cover and simmer for 15 minutes.
2. Add tomatoes and potatoes, and return to a simmer. Cover and cook until potatoes are tender, 10 to 12 minutes. Stir in peas and simmer until heated through, about 2 minutes. Season with pepper, to taste, and serve immediately.

Avocado Dip

INGREDIENTS:

• 1 avocado, peeled, pitted and mashed
• 1 cup green peas, cooked
• 1/4 cup chopped fresh tomato
• 2 tbsp chopped fresh cilantro
• 1 tbsp chopped red onion
• 1 tbsp chopped fresh parsley
• 2 tsp fresh lime juice
• 1 tsp Worcestershire sauce
• 1 tsp garlic powder
• 1/2 tsp ground black pepper
• 3/4 tsp hot sauce
• Additional cilantro for garnish

INSTRUCTIONS:

1. Combine ingredients in a large bowl. Using a hand-held blender, purée mixture until smooth
2. Garnish with cilantro and serve with whole-grain crackers or raw vegetables.

Olive Oil Mayo

INGREDIENTS:

• 1 egg yolk
• 1 1/2 tsp fresh lemon juice
• 1 tsp vinegar (Ones to try: White, white wine or apple cider vinegar.)
• 1/4 tsp Dijon mustard
• Sea salt, to taste
• 1/4 cup extra-virgin olive oil

INSTRUCTIONS:

In a food processor, blend first 5 ingredients. With food processor running, slowly pour in oil. For best results, chill before serving.

The 37-Minute Workout

http://www.fitnessmagazine.com/workout/gear/equipment/kettlebell-workout/?sssdmh=dm17.573513&esrc=nwfitdailytip011012&email=3962543868

Rev Up Your Workout

http://www.fitnessmagazine.com/workout/tips/strategy/boot-camp/?page=1

Five Stretches for Better Sleep

http://www.fitnessmagazine.com/workout/express/10-minute/stretches-to-help-you-sleep/?sssdmh=dm17.573518&esrc=nwfitdailytip011512&email=3962543868

The Yoga Dance Workout

http://www.fitnessmagazine.com/workout/yoga/poses/relaxing-yoga-dance-workout/?sssdmh=dm17.573518&esrc=nwfitdailytip011512&email=3962543868

Tone Your Upper Body

http://www.fitnessmagazine.com/workout/arms/exercises/5-arm-exercises-for-toned-upper-body/?page=1

Resistance Bands

http://www.fitnessmagazine.com/workout/gear/equipment/resistance-band-exercises/?sssdmh=dm17.575799&esrc=nwftn011612&email=3962543868

Firm Arms

http://www.fitnessmagazine.com/workout/arms/express/kathy-smiths-10-minute-arm-workout/?page=1

Simple Eggs and Salsa

Ready in 15 minutes • Makes 1 serving

Ingredients:

• 1/2 cup chopped cilantro Ready in 15 minutes • Makes 1 serving
  

  Ingredients:

  • 1/2 cup chopped cilantro
  • 1 cup finely chopped large tomato
  • 1/4 cup minced red bell pepper
  • 1/4 cup minced red onion
  • 2 tbsp freshly squeezed lime juice
  • 2 sprouted corn tortillas
  • 1 whole free-range egg
  • 2 egg whites
  • Sea salt and pepper, to taste

  Instructions:

  1. Preheat oven to 250°F.
  2. Toss vegetables with lime juice in a medium-sized mixing bowl. Place in refrigerator to allow flavors to meld.
  3. In a small bowl, whisk eggs. Heat a small skillet on medium heat.
  4. Place tortillas in the oven to warm.
  5. Add eggs to skillet, cook for about 1 minute, then add ¼ cup salsa and scramble with the eggs. Place half the egg and salsa mixture in each tortilla. Serve.

The Slimmer in 7 Days Workout

http://www.fitnessmagazine.com/workout/lose-weight/total-body/the-slimmer-in-7-days-workout/?sssdmh=dm17.573515&esrc=nwfitdailytip011212&email=3962543868

Black-Bean Toss

Makes: 4 servings

Prep time: 20 minutes
Cook time: 14 minutes

Ingredients
4 5-inch whole wheat tortillas
3 tablespoons canola oil
1 teaspoon ground cumin
1/4 teaspoon salt
Nonstick cooking spray
1 cup chopped red onion
1 green bell pepper, chopped
1 red bell pepper, chopped
2 large mangoes, peeled and diced
2 15-ounce cans black beans, drained and rinsed
2 tablespoons lime juice
1/2 teaspoon Tabasco (or to taste)
1/4 cup cilantro, chopped
8 cups mixed baby greens

Directions
1. Preheat the oven to 375 degrees. Stack the tortillas and cut them into 1/4-inch-wide strips, then toss with 1 tablespoon of the canola oil, 1/2 teaspoon of the cumin and the salt. Mist a baking sheet with cooking spray; arrange the strips in a single layer and bake 10 minutes or until crisp and lightly browned. Remove from oven and let cool.

2. Heat 1 tablespoon of the canola oil in a large nonstick skillet over medium-high heat. Add the onion, bell peppers, and remaining cumin; cook, stirring, 3 to 4 minutes or until vegetables begin to soften. Transfer to a large bowl; stir in remaining canola oil and the mangoes, black beans, lime juice, Tabasco, and cilantro.

3. Divide the greens among four plates and top with the bean mixture and tortilla crisps.

Buffalo Chicken Salad

Buffalo Chicken Salad

Makes: 4 servings
Prep time: 10 minutes
Cook time: 8 minutes
Ingredients
2 tablespoons hot sauce
2 teaspoons paprika
1 1/4 pounds chicken tenders
Nonstick cooking spray
1/2 cup canola/olive oil mayonnaise
1/2 cup crumbled fat-free feta cheese
1 teaspoon white wine vinegar
6 cups shredded romaine lettuce
1 cup shredded carrots
1 cup chopped celery
1/2 cup thinly sliced red onion

Directions
1. Mix together the hot sauce and paprika in a large bowl; add the chicken tenders and toss to coat.

2. Coat a grill pan with cooking spray. Add chicken tenders and cook over medium-high heat 4 minutes per side or until cooked through.

3. Whisk together the mayonnaise, feta cheese, and vinegar in a serving bowl. Add the lettuce, carrots, celery, and onion. Toss to combine; layer chicken tenders on top and serve.

STRETCHES

http://www.shape.com/fitness/workouts/6-active-stretches-you-should-be-doing

Cumin Salmon with Yogurt-Cucumber Sauce

Prep time: 15 minutes
Cook time: 10 minutes
Makes: 4 servings

Ingredients
2 teaspoons extra virgin olive oil
1/2 teaspoon ground cumin
1/2 teaspoon sugar
1/2 teaspoon black pepper
1/2 teaspoon salt, plus a pinch
4 salmon fillets (about 4 ounces each)
1/2 cup nonfat Greek yogurt
1 large pickling cucumber, peeled, seeded, and diced
1 scallion, trimmed and finely chopped
3 tablespoons minced fresh parsley
1 teaspoon fresh lemon juice
8 ounces whole wheat orzo, cooked according to package directions

Directions
1. In a bowl, combine the olive oil, cumin, sugar, black pepper, and 1/2 teaspoon salt. Lay the salmon on a foil-lined baking sheet and brush the tops with the oil mixture. Refrigerate for 10 to 20 minutes.
2. Preheat the broiler. Combine the yogurt, cucumber, scallion, parsley, lemon juice, and the remaining pinch of salt in a small bowl.
3. Broil the salmon until it is barely opaque at the center of the thickest part, 7 to 10 minutes. Serve over the orzo, topped with the yogurt sauce.

Chickpea Tagine

Prep time: 15 minutes
Cook time: 45 minutes
Makes: 4 servings


Ingredients
1 1/2 tablespoons extra virgin olive oil
1 red onion, quartered and thickly sliced
1/2 teaspoon salt, plus additional to taste
2 small carrots, sliced lengthwise, cut into 1/2-inch-thick slices (about 3/4 cup) 1 1/2 cups cubed, peeled butternut squash (6 ounces)
2 garlic cloves, roughly chopped
3 quarter-size pieces peeled fresh ginger
1/2 teaspoon harissa paste (available in most major grocery stores), plus additional to taste
2 teaspoons honey, plus additional to taste
1 teaspoon ground cumin
1 whole cinnamon stick
1/4 teaspoon turmeric
4 plum tomatoes, cored and chopped (1 pound)
1 medium zucchini, quartered and cut into 1/2-inch chunks (2 cups)
10 dried apricots, sliced (1/4 cup packed)
1/2 cup water
1 19-ounce can chickpeas, drained and rinsed
Freshly squeezed juice of 1/2 lemon, plus additional to taste
1 cup whole wheat couscous, cooked according to package directions (optional)
4 teaspoons sliced, toasted almonds

Directions
1. In a large heavy pot over medium-low heat, warm the olive oil; add the onion and salt. Cook, stirring occasionally, for 5 minutes. Add the carrots and continue to cook for 5 more minutes.

2. Add the butternut squash, garlic, and ginger and raise the heat to medium. Cook, stirring, for 5 minutes.

3. Add the harissa, honey, cumin, cinnamon stick, and turmeric and stir until fragrant, 1 minute. Add the tomatoes, zucchini, and apricots and stir well. Pour in the water and bring to a simmer over medium heat. Cover and reduce the heat as needed to simmer gently, stirring occasionally, until the vegetables are tender but not mushy, 20 to 25 minutes.

4. Add the chickpeas and lemon juice. Raise the heat and simmer, uncovered, until the chickpeas are heated through and the liquid has thickened slightly, 5 to 10 minutes.
5. Season to taste with additional salt, harissa, honey, and lemon. Serve over couscous if desired and garnish with sliced almonds.

Lemon Walnut Chicken

Lemon-Walnut Chicken

Prep time: 10 minutes
Cook time: 10 minutes
Makes: 4 servings

Ingredients
2 tablespoons very finely chopped parsley*
2 tablespoons very finely chopped toasted walnuts*
1/4 teaspoon finely grated lemon zest
4 medium skinless, boneless chicken breast halves, pounded to 1/2-inch thickness
2 teaspoons whole wheat flour
1/2 teaspoon salt
1/2 teaspoon black pepper
1 tablespoon extra virgin olive oil
3 tablespoons diced shallots
1/4 cup low-sodium chicken broth
1 tablespoon fresh lemon juice, plus lemon wedges for serving
1 1/4 cups brown basmati rice, steamed


Directions
1. In a small bowl, mix together the parsley, walnuts, and lemon zest. Dust the chicken with the flour and season with the salt and black pepper.

2. In a very large skillet (or two medium-large skillets), heat the olive oil over medium heat. Add the shallots and saute until they begin to turn translucent, 1 minute. Push the shallots to one side of the pan, add the chicken breasts, and cook until golden, about 2 minutes per side.
3. Pour the chicken broth and lemon juice into the pan. Cover, and let simmer over low heat until the juices run clear when the chicken is pierced, 3 to 4 more minutes.
4. Use tongs to transfer the chicken to a serving dish, leaving the liquid and shallots in the pan. Bring the liquid to a boil over medium heat and stir until thickened, 1 minute. Stir in the parsley mixture. Pour the sauce over the chicken and serve over the rice with the lemon wedges.
*Use a mini food processor to reduce chopping time.

Shrimp and Avocado Rice Bowl

Shrimp-and-Avocado Rice Bowl

Prep time: 10 minutes
Cook time: 10 minutes
Makes: 4 servings

Ingredients
16 medium cleaned, shelled, tail-on shrimp (about 3/4 pound), thawed if frozen
2 teaspoons sesame oil
1 1/2 teaspoons agave nectar
Small pinch cayenne pepper
2 eggs, lightly beaten
1 tablespoon light soy sauce
1 tablespoon rice wine vinegar
1 cup shelled edamame, steamed
2 teaspoons toasted sesame seeds
1 1/4 cups brown rice, cooked according to package directions
1 ripe avocado, sliced

Directions
1. Preheat the broiler. In a medium ovenproof pan, toss the shrimp with 1 teaspoon each of the sesame oil and the agave nectar. Add the cayenne.

2. Lay the shrimp flat. Broil for 2 minutes per side. Transfer to a plate.

3. Heat a small nonstick skillet over medium heat and add the remaining teaspoon of sesame oil. Pour in the eggs. Cook undisturbed until set, about 2 minutes. Flip and cook until just set on the second side, 1 more minute. Transfer to a board and cut into strips.
4. In a small bowl, combine the soy sauce and rice wine vinegar with the remaining 1/2 teaspoon agave nectar.
5. Fold the edamame and sesame seeds into the rice. Serve the rice in bowls topped with the egg strips, shrimp, and avocado. Place the soy-vinegar mixture in a small bowl and use at the table for drizzling.

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