Recipe of the Week - Honey Dijon Mustard Chicken Preheat the grill for medium heat. In a shallow bowl, mix the mustard, honey, mayonnaise, and steak sauce. Set aside a small amount of the honey mustard sauce for basting, and dip the chicken into the remaining sauce to coat. Lightly oil the grill grate. Grill chicken over indirect heat for 18 to 20 minutes, turning occasionally, or until juices run clear. Baste occasionally with the reserved sauce during the last 10 minutes. Watch carefully to prevent burning!
Exercise of the week: Squat with overhead press on Bosu
Hold medium-heavy dumbbells just over the shoulders as you stand on the dome part of Bosu Lower into a squat (knees behind the toes). As you push back up, press the weights overhead.
Repeat for 8 to 16 reps.
This move will also keep the heart rate up while targeting the lower body and the shoulders.
Exercise of the Week - Deadlifts
Stand holding weights in front of thighs and place left leg out behind you with the toe lightly touching the floor (or lift it completely off the floor for more of a challenge).
Keeping the shoulders back, abs in and the back straight, tip from the hips and lower the weights towards the floor.
Lower as far as your flexibility allows. You can bend the knee slightly if you need to.
Push into the heel to go back to starting position.
Do 1-3 sets of 10-16 reps.
Tips:
Don't round the shoulders forward. To keep your back flat, look up as you lower down.
Don't bend the knee as you lower down. This is not a squat, but a move that comes from the hips. Keep your knee at the same angle throughout the movement.
Use light weights until you get the hang of it.
Recipe of the Week - Yummy tomato/pizza sauce
Ingredients
1 can (28-ounces) whole peeled tomatoes, in juice
1 small white or sweet onion, finely diced and minced
1 clove garlic, peeled and minced
3 to 4 fresh basil leaves
1 teaspoon dried oregano
Pinch salt
Pinch fresh ground black pepper
Pinch sugar, optional
2 tablespoons olive oil, to sauté
Directions
Empty the contents of the tomato can in a mixing bowl and coarsely crush the tomatoes with a fork or your hands, leaving them just a little chunky. In a heavy bottom 2-quart saucepot, add the olive oil, over a medium high flame and heat a little. Add the onions and saute until slightly translucent. Add the garlic and saute about a minute until golden. Quickly add the crushed tomatoes to the mix. Stir well and bring to a simmer. Season with salt and pepper, to taste, and add the fresh basil and oregano. You can add a touch of sugar if desired or if tomatoes are tart. Simmer on a low flame, stirring often for at least 15 minutes.
Directions Preheat the oven to 350 degrees F (175 degrees C). Grease a 12 cup muffin pan, or line with paper muffin cups. In a large bowl, stir together the all-purpose flour, whole wheat flour, sugar, oat bran, quick-cooking oats, wheat germ, baking powder, baking soda and salt. Gently stir in the blueberries and walnuts. In a separate bowl, mix together the mashed banana, buttermilk, egg, oil and vanilla. Pour the wet ingredients into the dry, and mix just until blended. Spoon into muffin cups, filling all the way to the top.Recipe of the Week - Blueberry Muffins
Ingredients3/4 cup all-purpose flour
3/4 cup whole wheat flour
3/4 cup white sugar
1/4 cup oat bran
1/4 cup quick cooking oats
1/4 cup wheat germ
1 teaspoon baking powder
1 teaspoon baking soda
1/4 teaspoon salt
1 cup blueberries
1/2 cup chopped walnuts
1 banana, mashed
1 cup buttermilk
1 egg
1 tablespoon vegetable oil
1 teaspoon vanilla extract
Bake for 15 to 18 minutes in the preheated oven, or until the tops of the muffins spring back when lightly touched.
Exercise of the Week - Ball Side Crunches
Start by draping yourself over the ball front first. Then slowly staggar your legs front to back while putting your obliques on the ball and trying to put your hands over your head. While completely relaxed pull up with your abdominals and obliques until you cannot go any further and return to a full stretch.
Exercise of the Week - Reverse Ab Crunch
Lay on the ground with your legs straight and your hands underneath your bottom.
Keep your abdominal muscles tight with your head and lower back flush on the ground.
Pull your legs up and back to a 90° angle from the ground. Do not lock out your knees and keep your focus on your abdominal muscles.
Your lower back should remain flat on the ground at all times
Lower your legs, stop just before your feet touch the ground and reverse the motion back up
Muscles Benefited: Abs (rectus abdominis)
In a bowl, combine yogurt, cucumbers, garlic and juice; set aside. In another bowl, mix beef, zucchini, feta, onion, marjoram, salt and pepper. Form beef mixture into four 3/4-inch-thick patties. Coat a grill pan or grill rack with cooking spray. Grill patties over medium-high heat, flipping once, about 5 minutes each side, until internal temperature reaches 160°F. Divide roasted peppers evenly among bottom roll halves; top with 1 burger, 1/4 yogurt sauce and lettuce and cucumber, if desired. Top each with other half of roll. Recipe of the Week - Greek Feta Burger
Exercise of the Week - Wall Sit
1. Stand in front of a wall (about 2 feet in front of it) and lean against it.2. Slide down until your knees are at about 90-degree angles and hold, keeping the abs contracted, for 20-60 seconds.
3. Come back to start and repeat, holding the squat at different angles to work the lower body in different ways.
4. To add intensity, hold weights or squeeze a ball between the knees.
This is a great exercise you can do anywhere without any equipment to help you build endurance in the lower body.
Recipe of the Week - Aduki Bean and Sweet Brown Rice
14oz can of Aduki Beans (Brown Beans) – rinsed and drained – You can purchase them from Choices
2 Cups of Sweet Brown or Regular Brown Rice
4 Cups of Vegetable Stock
2 tsp Salt
1 small Red Onion
One bunch of Cilantro
Crumbled Feta (use the amount you are comfortable with).
Combine rice, stock and salt and cook. Once cooked combine rice, beans, onion, cilantro and cheese and toss lightly. Can be served right away or at room temperature.
1. Stand with your legs spaced shoulder width apart.
2. Keep your abdominal muscles tight, knees bent and chest relaxed. 3. Slightly in front of your sides, lift the weight directly up, while focusing on your shoulders. 4. Stop when your elbow joints are in a straight line with your shoulders and reverse the motion down 5. Under control, lower the weight, stop when your arms slightly touch your sides and reverse the motion.Exercise of the Week - Resistance band side shoulder raise
Muscles Benefited: Deltoids
Recipe of the Week - Banana Oat Bars
Ingredients
Directions
Exercise of the Week - Barbell split squat
Position barbell on back of shoulders and grasp barbell to sides. Stand with feet far apart; one foot forward and other foot behind.Squat down by flexing knee and hip of front leg. Allow heel of rear foot to rise up while knee of rear leg bends slightly until it almost makes contact with floor. Return to original standing position by extending hip and knee of forward leg. Repeat. Continue with opposite leg.
Recipe of the Week - Garden Fresh Tomato, Hemp, and Herb Dip
This tasty, fresh creation provides an abundance of anti-oxidants and Omega 3's which are great to help reduce inflammation and boost both brain power and mood.
1/4 cup organic balsamic vinegar
1/3 cup organic olive oil
2 tbsp Ruth's Hemp oil
1 tsp garlic, minced
1/3 cup organic sun-dried tomatoes, chopped
1 garden ripened tomato, diced
1/4 fresh basil, parsley or lemon balm, snipped
2 tbsp grated Parmesan cheese
Freshly ground pepper, to taste
1. Measure the balsamic, oil and hemp oils, garlic and sun-dried tomatoes into a serving dish of you choice. Stir ingredients together.
2. Sprinkle with snipped herbs and Parmesan cheese and top with freshly ground pepper to taste.
Exercise of the week: Ball Triceps Extension · Lie prone with your forearms on top of the exercise ball, back and legs fully extended.
· Push yourself up by rolling the ball towards your hands to extend your arms and slowly lower yourself back down after a short pause. · Focus on exercising the triceps.
Recipe of the Week: Turkey meatloaf · Nonstick cooking spray · 1 cup Italian-style breadcrumbs (seasoned) · 1/2 cup nonfat skim milk · 2 tablespoons olive oil · 1/2 onion , finely chopped · 2 stalks celery , finely chopped · 1 pound lean ground turkey · 1/2 cup grated Parmesan · 1/2 cup carrot puree · 1/4 cup ketchup · 1 teaspoon salt · 1/8 teaspoon pepper · 1 cup bottled tomato sauce · 4 slices turkey bacon
Directions Preheat the oven to 350°. Coat a 9" x 5" loaf pan with cooking spray. In a large bowl, soak the breadcrumbs in milk. Coat a large nonstick skillet with cooking spray and set it over medium-high heat. When the skillet is hot, add the oil. Add the onion and cook, stirring occasionally, 7 to 10 minutes. Add the celery and cook 3 to 4 minutes longer. Scrape the mixture into the bowl with the breadcrumbs. Add the turkey, Parmesan, carrot puree, ketchup, salt and pepper, and stir to combine.
Turn the mixture into the loaf pan and smooth the top. Spread tomato sauce over the meatloaf and lay the strips of bacon on top. Bake until the center of the meatloaf is no longer pink and the bacon begins to brown, 45 to 50 minutes. Cut into slices and serve.
Recipe of the Week: Yummy Spelt waffles
Ingredients:
Instructions:
1. Preheat your waffle iron until in scorching hot.
2. Mix the dry ingredients on a large bowl. Then whisk in all the wet ingredient–until smooth.
3. Scoop the batter onto the waffle iron and close.
Cook for 2-5 minutes, then repeat.
Preparation time: 5 minute(s)Cooking time: 5 minute(s) per batchNumber of servings (yield): 12 – 14 waffles
Exercise of the Week: Seated Dumbbell Palms Down Wrist Curls
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