NurtiFit Lust

Ability is what you're capable of doing. Motivation determines what you do. Attitude determine how well you do it. Start somewhere and you shall suceed!

Last Two Weeks of Month 4! And Weekly Recipes!!

on January 16, 2013

Good Afternoon!

How is everyone? Lately around here, in Washington, it has been a wintery scene out of a picture book. Frosty mornings and beautiful, blue, sunny, skies during the day; can’t treasure it enough I tell ya!

Alright, enough of the chit-chat, how about with discuss how month four is going. Are you easing back into this program after the holidays or are you feeling like those Christmas cookies you just should have said no to? It is ok, that is the past, and you do not live there. So, keep moving forward step by step and realize your goals are within reach if you just keep your mind in determination mode and surround yourself with everyone’s positive motivation.  As far as training goes, here is the last two weeks of month 4:

For the remainder of this month, keep up on the 40 minutes of cardio activity three times a week and continue with the same toning exercises. That means 3 sets of 15 abdominal exercises, 3 sets of 15 pushups, and 3 sets of 15 squats. You also will be doing 3 sets of 15 bicep curls and 3 sets of 15 triceps kickbacks. Then increase your chest presses to 2 sets of 15.

Are you keeping track of all this? I sure hope so. Having something to glance at to see how far you have come is a comforting reason to keep going; it also is nice to know that you are changing the person you are into one healthy and confident person.

So now I did want to share a quick side note on something I saw the other day and wanted to share with you. So, have any of you tried lemon water, lemon juice, or just plain lemons? I am sure you all have, so I wanted to remind you why you should include this in your diet every day, even if it is as simple as waking up and drinking a warm glass of water with lemon juice squeezed in it!

Lemon juice is well known for its antioxidants and anti-cancer properties in the centuries past. It also, helps with several of these great uses:

  • Your immune system will thank you for the boost you will get
  • Your digestive system will also thank you for aiding it in the right direction
  • Your brain will thank you for the increased concentration
  • Had a long night out with friends or taking a lot of supplements? You better believe it will help your liver and kidneys
  • Ah yes, your hunger will thank you, it suppresses appetite
  • Your good ol’ ticker will jump for joy as it aids in preventing heart failure
  • Nasty cut? Well it helps wounds to heal faster
  • Need a clean out of toxins? Well it helps the body to remove toxins
  • Speaking of toxins, have an infection? Just like the toxins and wound healing, it helps fight infections
  • In cold/flu season? You better believe that it helps in the cough and cold department
  • What about asthma? Yep, it helps with that too
  • It also can help those struggling with nausea, vomiting, and travel sickness
  • How about those stubborn annoying acne problems, yep it aids in that too
  • And finally, how about the shine and strength to your hair, it helps with that too

So you see, something simple as lemon juice in warm water right when you wake up or lemon juice in your water during lunch can deliver numerous benefits you cannot just simply pass up!

I also wanted to throw in a quick workout just to keep you all on your toes and trying new things. How about some body weight exercises for every body part?

Try this 2-4 times through with high reps 25-50. If you can, do it for time, GO HARD OR GO HOME!

  • Push-Ups
  • Star Jumps
  • Bicycle Crunches
  • Pull-Ups
  • Bridge
  • Plank Twists

Don’t forget to keep your water and towel handy; AND DON’T FORGET TO BREATHE!

Alright, now that you have some nutrition information and a workout installed in your brain, let’s carry on to my favorite part of the blog. Weekly recipes and what Kylan and I have been up to!

Breakfast:

This recipe is kind of out of the ordinary; for a breakfast item, but take a walk on the wild side and try it anyway! Combine ¼ cup nonfat Greek yogurt, 1 tbsp. white wine vinegar, and ½ tsp. caraway seeds in a small bowl. Toss together ¼ cup diced pineapple, ½ shredded carrot, a couple sliced and diced pieces of ham and ¼ head Napa cabbage, thinly sliced. Dress vegetables with the yogurt mixture and roll up in a whole-wheat wrap.

Lunch:

Hungry for a sustaining lunch idea? This one certainly will give you the energy to continue your day along with curing that hungry tummy you have groaning. Preheat the broiler and bring a small pot of water to a boil. Add ¼ lb. chopped asparagus and ½ cup orzoto the pot. After 3 minutes, remove only the asparagus and continue cooking orzo according to package instructions. While orzo cooks, season 5 oz. salmon filet with salt and pepper (or other desired seasonings) and broil for 5 minutes, or until opaque throughout. Meanwhile, whisk together ½ oz. crumbled feta, ¼ tbsp. chopped dill, ½ tbsp. lemon juice, ½ tsp. olive oil, and pepper (or other seasonings) to taste. Flake the fish and toss together all ingredients. Yum!

Dinner:

This is a quick and easy dinner idea, I know many of you have very busy schedules and sometimes it’s nice to only take a few minutes to throw something together. Cook 1 serving corkscrew pasta according to package instructions. In a bowl, combine ½ tbsp. balsamic vinegar, ½ tbsp. olive oil, and 1/8 tsp. celery salt. Stir in ½ can flaked white tuna, 1 chopped scallion, and ¼ cup halved grape tomatoes. Drain the pasta, rinse with cold water, and toss with the tuna mixture. See.. Quick and easy yet protein packed. You may also toss in a cup full or two of frozen veggie mix while cooking the pasta.

Ok folks! The time is now! Here is what Kylan and I have been up to!

First, as usual, we have our prep-cook nights. These two dishes where delicious chicken dishes with simple ingredients found just in the refrigerator. On the left is chicken breasts topped with pepper, garlic, fresh mini apples and drizzled with a little apple juice and lemon.

The second dish was pork chops topped with carrot slices, fresh cherry tomatoes, a can of roasted garlic diced tomatoes, pepper and again drizzled with a little apple juice.  They both turned out very moist and yummy! Kylan approved!

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This is one of Kylan and I snacks we tend to have before bedtime. A mix of cottage cheese, egg whites, tuna, cucumbers, sweet peppers and drizzled with honey. It definitely is a good night time snack for refueling; sweet and a little spicy.

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Take a time out for this sweet and cute little man showing up his mommy with his skills in the weight training department!

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And, sometimes you just got to take time for a big breakfast sandwich or a breakfast mini burrito with strawberries! Mmmmm!

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And finally, don’t forget to add lots of color to your diet. Check out this delish salad! Spring mix, sweet peppers, mixed veggies, broccoli, apple and a little cranberry dressing!

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