I hate to admit it, but even with all the amazing health benefits of fish, I'm not much of a fan. From time to time, I eat it, hoping my taste will change. At those times, I tolerate eating fish, but until I tried this recipe, I have never loved it. I actually will crave it. The mango salsa is amazing and makes the dish look absolutely gourmet.
I served it last night with broccoli and mashed potatoes which I made with a huge spoonful of cottage cheese and just a little bit of butter. I gave the fish to my kids without the mango salsa (the salsa does have a bit of a kick) and they loved it! They came back for seconds and then thirds!
Here's the link for the recipes, http://allrecipes.com/Recipe/Grilled-Tilapia-with-Mango-Salsa/Detail.aspx. You've got to try it and let me know what you think!
Wednesday, February 17, 2010
Tuesday, February 2, 2010
Cottage Cheese and Chives?!?!?!
Honoring my daughter, Tessa's request for baked potatoes for dinner, I decided to get a little creative and try to make it something other than a carb and fat fest. My solution, cottage cheese and chives. Before you get totally grossed out, I want you to think of how cottage cheese can be used to place of ricotta cheese in lasagna. Once cottage cheese heats up, it starts to melt into a yummy cheesy consistency.
So I went ahead and slapped some cottage cheese onto my potato instead butter and sour cream and warmed it up in the microwave for 30 seconds. Once it was warm, the cottage cheese even looked like sour cream! I topped it off with some chives, a chopped up slice of turkey breast and some broccoli. The result...YUMMY! I gave a bite to my husband who was not in on the preparation and happens to detest cottage cheese and he had no clue it was cottage cheese! The melted cottage cheese gave it the creamy taste you're looking for when you normally drown your potato in condiments. But instead of piling on the fat, you're piling on the protein! Check out these numbers.
Large Potato: Cals-278 Carbs-63 Fat-0 Protein-7
1/3 c. Low Fat Cottage Cheese: Cals-57 Carbs-2 Fat-1.5 Protein-10
1 Slice Turkey Breast: Cals-22 Carbs-1 Fat-0.5 Protein-4
1/2 c. Broccoli: Cals-27 Carbs-6 Fat-0 Protein-2
1 Tbls. Fresh Chives: Cals-1 Carbs-0 Fat-0 Protein-0
Total: Cals-385 Carbs-72 Fat-2 Protein-23
Not bad! The best part it's super easy to make and totally filled me up (for those of you who know me well, know that's not easy to do)! So get crazy and go for the cottage cheese and chives!
So I went ahead and slapped some cottage cheese onto my potato instead butter and sour cream and warmed it up in the microwave for 30 seconds. Once it was warm, the cottage cheese even looked like sour cream! I topped it off with some chives, a chopped up slice of turkey breast and some broccoli. The result...YUMMY! I gave a bite to my husband who was not in on the preparation and happens to detest cottage cheese and he had no clue it was cottage cheese! The melted cottage cheese gave it the creamy taste you're looking for when you normally drown your potato in condiments. But instead of piling on the fat, you're piling on the protein! Check out these numbers.
Large Potato: Cals-278 Carbs-63 Fat-0 Protein-7
1/3 c. Low Fat Cottage Cheese: Cals-57 Carbs-2 Fat-1.5 Protein-10
1 Slice Turkey Breast: Cals-22 Carbs-1 Fat-0.5 Protein-4
1/2 c. Broccoli: Cals-27 Carbs-6 Fat-0 Protein-2
1 Tbls. Fresh Chives: Cals-1 Carbs-0 Fat-0 Protein-0
Total: Cals-385 Carbs-72 Fat-2 Protein-23
Not bad! The best part it's super easy to make and totally filled me up (for those of you who know me well, know that's not easy to do)! So get crazy and go for the cottage cheese and chives!
Monday, February 1, 2010
If I'm exercising, why am I not losing any weight?
I often have people come to me, frustrated, because even though they have started exercising they are not seeing the weightloss they had expected. It is to any of you who have shared in this frustration that I write today. Exercise is extremely important in achieving a healthy body. It increases your muscle mass, burns calories, increases bone density, improves your cardiovascular system, lowers stress lever as well as provide many other healthy benefits. However, exercise is just part of the weightloss equation. Your nutrition is a HUGE factor in a losing weight and having a healthy lifestyle. To lose just one pound of fat you have to have a caloric deficit of 3500 calories. On average, most people will burn around 500 calories for every hour of strenuous exercise they complete. If you exercise for a total of five hours/week that's still only get you to about 2500 calories on average. You do the math that's equals to losing less than one pound per week. So the key really is your nutrition.
I highly recommend that anyone who is trying to lose weight keep a food log. You can write it down on a chart, in a notebook or use a site online to track those calories. Fitday.com or sparkpeople.com are both great websites you can use to keep track of what is going into your body. You can even enter in your personal information and they will give you an approximation of how many calories a day you need to maintain you weight. If you subtract 500 calories/day, you should loose one pound a week just by changing your diet. As a general rule, women trying to loose weight should shoot for 1200-1500 calories/day and men between 1500-1800 calories/day. NEVER DROP BELOW THESE NUMBERS WITHOUT CONSULTING A PHYSICIAN FIRST.
I know that for many people, keeping a food log seems like a huge hassle, but when you think about the studies that have shown, those who keep food logs lose on average 50% more weight than those who don't, you may quickly change your mind. Writing things down keeps you accountable, honest and aware about what you are putting into your body.
I also would like you to all plan your meals and some healthy snacks for the week. Go grocery shopping and get your house stocked up right. It's hard to eat well if you don't have healthy options in your home!
I highly recommend that anyone who is trying to lose weight keep a food log. You can write it down on a chart, in a notebook or use a site online to track those calories. Fitday.com or sparkpeople.com are both great websites you can use to keep track of what is going into your body. You can even enter in your personal information and they will give you an approximation of how many calories a day you need to maintain you weight. If you subtract 500 calories/day, you should loose one pound a week just by changing your diet. As a general rule, women trying to loose weight should shoot for 1200-1500 calories/day and men between 1500-1800 calories/day. NEVER DROP BELOW THESE NUMBERS WITHOUT CONSULTING A PHYSICIAN FIRST.
I know that for many people, keeping a food log seems like a huge hassle, but when you think about the studies that have shown, those who keep food logs lose on average 50% more weight than those who don't, you may quickly change your mind. Writing things down keeps you accountable, honest and aware about what you are putting into your body.
I also would like you to all plan your meals and some healthy snacks for the week. Go grocery shopping and get your house stocked up right. It's hard to eat well if you don't have healthy options in your home!
Friday, January 29, 2010
Tabata Protocol
We had a great workout this morning at boot camp! After running a mile (which Paulette improved her mile time by 1 minute 15 seconds this month--Go Paulette!), we then applied the Tabata Protocol to upright rows, squats, push-up, and rows. It was a killer workout that I'm sure I'll be feeling tomorrow!
If you've never done a Tabata workout, you should give it a try. Basically, you go all out for 20 seconds followed by a 10 second rest and repeat for a total of eight rounds (if your just starting out you might want to start with just six sets and work up from there). The Tabata Protocol can be applied to almost anything, running, swimming, burpees etc... The benefits are amazing! It improves both your aerobic AND anaerobic capacities. Plus, it is one of the best ways you can burn fat. With the high intensity interval training your body continues to burn fat at a higher rate long after your workout is over. You've gotta love that!
If you've never done a Tabata workout, you should give it a try. Basically, you go all out for 20 seconds followed by a 10 second rest and repeat for a total of eight rounds (if your just starting out you might want to start with just six sets and work up from there). The Tabata Protocol can be applied to almost anything, running, swimming, burpees etc... The benefits are amazing! It improves both your aerobic AND anaerobic capacities. Plus, it is one of the best ways you can burn fat. With the high intensity interval training your body continues to burn fat at a higher rate long after your workout is over. You've gotta love that!
Tuesday, January 5, 2010
bodyCORE Boot Camps
Monday, Wednesday & Fridays: 5:15 a.m. -6:15a.m.
Registration only $100
To register email Michelle at info@bodycoreaz.com or call at (623) 521-7758
Personal Training
Starting as low as $20 for a half hour session or $30 for a one hour session. Boot camp and personal training combos are also available.
Boot camps by bodyCORE will renew your enthusiasm and get you into a healthier, leaner body for less than half the price of other boot camps. Each day will have an exciting and new workout, guaranteed to challenge your entire body. bodyCORE boot camps are for everyone! You’ll get personalized workouts at a fraction of the cost of personal training, as well as the benefits and camaraderie of working out in a close knit group.
January 4th-January 29thMonday, Wednesday & Fridays: 5:15 a.m. -6:15a.m.
Registration only $100
To register email Michelle at info@bodycoreaz.com or call at (623) 521-7758
Personal Training
Starting as low as $20 for a half hour session or $30 for a one hour session. Boot camp and personal training combos are also available.
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