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| Recipies...workout...weekend!! | May 6, 2010 |
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Referral Lunch | |
Sarah W., Brooke, Rachel, Pam, Katie, Julie, Lisa, Johnette, Allison, and Krissy - Please join me for a "thank you" lunch at Flat Top Grill, 11:30 am, Thursday, May 13. |
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Greetings!
Thank you so much for your hard work this week. You all did GREAT!! Since I am not available this weekend for a Saturday workout, I have put together a workout for you that you can do at home. I plan to have another Saturday workout next weekend (May 15) at 8 AM, so mark your calendar. I have also included a couple recipes that some of you have sent to me. They look great! Thank you, and keep them coming!
I got this great article sent to my email. It is one more reason to eat healthy...just in case "because Emily said so" is not a good enough reason!! :) Want to feel better about yourself, you diet can help.
Get Happy with This Feel-Good Snack
By RealAge
Which nosh makes you happier -- carrot sticks or potato chips? If you want to feel happy for more than a minute, go for the sticks.
Why? Because research shows that the potato chips could be bringing you down. It seems that certain foods may bump up the risk of clinical blues. And junk food and sweets are high on that list, according to a recent study.
You Are What You . . .
In the study, researchers characterized the typical diets of middle-aged volunteers as either "whole food" -- meaning he or she tended to eat plenty of fruit, vegetables, and fish -- or as "processed food" -- meaning the study participant favored fried foods, sweets, refined grains, processed meat, and high-fat dairy. For the next 5 years, the researchers tracked the participants to see who became depressed and who didn't. The results? The junk-food junkies were 58 percent more likely to be down in the dumps.
How Good Food Helps
Researchers suspect a healthy diet helps ward off the blues in several ways. First, produce-heavy diets deliver lots of folate, which enhances communication between brain cells. Second, fruits and veggies are also packed with antioxidants, which are linked to lower rates of depression. And finally, there's fish. Lots of research has shown that long-chain omega-3 fats, found in abundance in fish, may defend against depression by reducing inflammation in the brain.
See ladies, there are a lot more reasons to start eating healthy, than just because you want to lose weight. Your body functions better with proper nutrition! You have fewer bad days and more energy! It will also help you get through the workouts with energy to spare!
Emily Blaudow
Lean Body Concepts
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Weekend Workout!
Here is a good calorie burning workout for the weekend - go out to the garage, enjoy the weather, get active. I like to clean the garage as I do my jump rope intervals. I can jump for 30 seconds, then sweep for 30 seconds. I go back and forth and end up a little sweaty, out of breath, and I have a clean garage. It is Win-Win! Get out your jump rope and a gallon of water (or anything that weighs about 8 pounds)! Jump for 30 seconds - work on switching feet like we did in class today. Stop and rest for 30 seconds. Next up - High Knees 30 seconds- really pull them up there. Make your body work for the whole time. You can do it. Get out of breath, challenge yourself to get as sweaty at home as you do in class. Rest for 30 seconds. Sumo Jumps - 30 seconds. Make sure you are jumping, I am serious about the results you will see when you start getting in the jumps. Rest for 30 seconds. Do the plank for 30 seconds at least. Challenge your muscles to hold it just a second or two longer than you did yesterday. Get up and pick up the gallon jug (make sure it is full :), hold it over your head, and run down to the end of your driveway and back. Take one minute to catch your breath and get a drink. You should be sweating already. Repeat this circuit at least 3 times, or until you have swept the whole garage, whichever is longer! Have a great workout and a great weekend! Push yourself. You all have laid out your goals, take the steps to reach them. I believe in you...do you believe in you? |
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Terri's Tuna Salad with Beans
Thank you Terri Castagna for sending me this recipe. Tuna salad does not have to be full of mayo. We can make it healthier by adding olive oil and vinegar. This looks great. Thank you Terri!!
2 cans Tuna
1 can white butter beans
1 sm can water chestnuts, sliced
2 green onions, sliced
1 T Olive Oil
1 T Wine Vinegar
2 t Chervil (this is a spice that most people have never heard of, but I love it in tuna salad!)
Mix together and enjoy!!
I divided this up into 4 servings.
By the way, the recipe called for mayonnaise, but I've come to prefer tuna salad made with olive oil.
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| Kari's Spinach and Mozzarella Stuffed Chicken Breasts
Kari Schick submitted this recipe. I am going to try it this weekend, it sounds GREAT. You all know how I like spinach, so this will be another great way for me to get it in my diet. Thank you Kari!!
Chicken breasts
Season salt
Shredded mozzarella cheese
Fresh spinach
Italian dressing
Pound out the chicken breast to flatten (I use a kitchen mallet and wax paper, you can also use a rolling pin). Lightly season the flattened chicken with season salt, sprinkle the shredded mozzarella cheese on top of the chicken, and then lay the fresh spinach leaves on top of the cheese. Roll the chicken up and secure with toothpicks. Put into a baking dish and drizzle Italian dressing over the chicken. Bake at 350 for 20-30 minutes, until the chicken is cooked through.
Make sure you look at the ingredients of the Italian Dressing. Pick one that is mostly real ingredients - vinegar, oil, spices... Try to avoid the ones with sugar added. Or you can always make your own...
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Thank you all so much for the continual hard work. It is paying off in every one of you! Keep it up, and you will all reach your goals with time to spare! Thank you so much for the extra time that you are all taking. Not only by committing to exercise, but also in writing your goals, and keeping those food journals. The extra effort is what will launch you into the next level. Have patience with your body. Keep thinking positive and keep that eye on the prize. You are amazing women. Thank you for allowing me to be a part of your lives.
Have a wonderful weekend. Be sure to take some time for yourself and think about how amazing your life is, think about those goals that you wrote down and make a commitment to yourself to take the necessary steps to achieve them! Think about how you will face the obstacles along the way...remember the two types of pain, and stick to the commitment you just made to yourself.
See you next week! Thank you! Emily |
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Even though the referral contest is over, your friend will still receive a free week of boot camp to come and try it out, and you will receive a free week when she signs up. Also, I will take you out to lunch to say thank you for referring your friends (or moms or sisters:)
The referral lunch will be at Flat Top Grill this month. Sarah W., Brooke, Johnette, Krissy, Pam, Katie, Lisa, Julie, Rachel, and Allison, please join me at 11:30 on Thursday, May 13. Please RSVP so I know who to expect.
Thank you for referring! | |
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