Wednesday, May 27, 2009
FINAL WEIGH INS!
Reminder- Tomorrow, May 28th, from 3-5pm we will be having the final weigh in's in the lobby of the Stott Center. If you can't make it tomorrow, don't worry! Friday from 12-2 will be your last chance to show off all the weight you have lost.. so don't miss out! Good luck!
Tuesday, May 26, 2009
Recipe of the Week
Southwestern Burger
It's official: Barbecue season has begun—and so have bikini and beach time. No need to worry: We've got all the grilling without any of the guilt. So get Memorial Day cookin' with this tasty burger that won't pack on unwanted pounds. Or fire up the flame with this shame-free fare.
Serves 4
Ingredients
Vegetable cooking oil
1 pound ground sirloin
1/2 red bell pepper, cored, seeded and grated
1 egg white
1 teaspoon salt
1/2 teaspoon hot sauce
1/2 cup fresh corn kernels
1 cup diced tomato
2 tablespoons chopped fresh cilantro
1 tablespoon fresh lime juice
4 whole-wheat burger buns
Preparation
Coat grill with cooking spray; heat on high. Mix sirloin, bell pepper, egg white, 1/2 teaspoon salt and hot sauce in a bowl. Form into four 4-inch patties. Set aside. Cook corn with 1 tablespoon water in microwave 30 seconds; mix with tomato, cilantro, juice and remaining 1/2 teaspoon salt in another bowl. Grill burgers 12 minutes, turning halfway through, until no longer red in the center. Place on buns and top with salsa. Serve with Grilled Tricolor Peppers.
The skinny
444 calories per burger
19 g fat (7.1 g saturated)
37.5 g carbs
4.6 g fiber
31 g protein
It's official: Barbecue season has begun—and so have bikini and beach time. No need to worry: We've got all the grilling without any of the guilt. So get Memorial Day cookin' with this tasty burger that won't pack on unwanted pounds. Or fire up the flame with this shame-free fare.
Serves 4
Ingredients
Vegetable cooking oil
1 pound ground sirloin
1/2 red bell pepper, cored, seeded and grated
1 egg white
1 teaspoon salt
1/2 teaspoon hot sauce
1/2 cup fresh corn kernels
1 cup diced tomato
2 tablespoons chopped fresh cilantro
1 tablespoon fresh lime juice
4 whole-wheat burger buns
Preparation
Coat grill with cooking spray; heat on high. Mix sirloin, bell pepper, egg white, 1/2 teaspoon salt and hot sauce in a bowl. Form into four 4-inch patties. Set aside. Cook corn with 1 tablespoon water in microwave 30 seconds; mix with tomato, cilantro, juice and remaining 1/2 teaspoon salt in another bowl. Grill burgers 12 minutes, turning halfway through, until no longer red in the center. Place on buns and top with salsa. Serve with Grilled Tricolor Peppers.
The skinny
444 calories per burger
19 g fat (7.1 g saturated)
37.5 g carbs
4.6 g fiber
31 g protein
Wednesday, May 20, 2009
Fat-Fighting Dinner!
Greek Quinoa and Avocados
Makes: 4 servings
Ingredients: 1/2 cup uncooked quinoa, 1 cup water, 2 Roma (plum) tomatoes, seeded and finely chopped, 1/2 cup shredded fresh spinach, 1/3 cup finely chopped red onion, 2 tablespoons lemon juice, 2 tablespoons olive oil, 1/2 teaspoon salt, Spinach leaves, 2 avocados, pitted, peeled, and sliced, 1/3 cup crumbled feta cheese
Directions: 1. Bring quinoa and water to a boil in a small saucepan. Reduce heat; cover and simmer for 15 minutes, or until liquid is absorbed. 2. In a medium bowl, stir together quinoa, tomatoes, spinach, and onion. 3. In a small bowl, whisk together lemon juice, oil, and salt. Mix with quinoa. 4. Place spinach on plates with avocado slices and quinoa. Sprinkle with feta.
Nutrition facts per serving: 332 calories, 7g protein, 27g carbohydrate, 24g fat (5g saturated), 8g fiber
Makes: 4 servings
Ingredients: 1/2 cup uncooked quinoa, 1 cup water, 2 Roma (plum) tomatoes, seeded and finely chopped, 1/2 cup shredded fresh spinach, 1/3 cup finely chopped red onion, 2 tablespoons lemon juice, 2 tablespoons olive oil, 1/2 teaspoon salt, Spinach leaves, 2 avocados, pitted, peeled, and sliced, 1/3 cup crumbled feta cheese
Directions: 1. Bring quinoa and water to a boil in a small saucepan. Reduce heat; cover and simmer for 15 minutes, or until liquid is absorbed. 2. In a medium bowl, stir together quinoa, tomatoes, spinach, and onion. 3. In a small bowl, whisk together lemon juice, oil, and salt. Mix with quinoa. 4. Place spinach on plates with avocado slices and quinoa. Sprinkle with feta.
Nutrition facts per serving: 332 calories, 7g protein, 27g carbohydrate, 24g fat (5g saturated), 8g fiber
Monday, May 18, 2009
LAST CHANCE!!!
This is your last chance to attend a fitness workshop! This thursday, May 21st, I will be teaching a workshop on circuit training. When working out it is very beneficial to increase your heart rate in short burst because you can burn more calories by doing so, which is what circuit training is all about! If you are interested we would love to see you on the roof of the Stott Center at 11am this thursday to join the fun!
Saturday, May 16, 2009
Fit Move of the Week
Target all your trouble zones
With this move, created by trainer Shannon Fable, you can work your upper and lower body in one simple step. Fable suggests using a bar to integrate balance and coordination, which makes the workout more effective.
Aim high: How to do it-
Lie faceup with knees bent, feet flat, hips lifted as high as possible. Grip center of bar with right hand and straighten arm in line with shoulder, keeping left hand at side. With hips raised, bend right elbow out to side to bring bar to chest. Straighten arm for one rep. Do 12 reps. Switch sides; repeat.
With this move, created by trainer Shannon Fable, you can work your upper and lower body in one simple step. Fable suggests using a bar to integrate balance and coordination, which makes the workout more effective.
Aim high: How to do it-
Lie faceup with knees bent, feet flat, hips lifted as high as possible. Grip center of bar with right hand and straighten arm in line with shoulder, keeping left hand at side. With hips raised, bend right elbow out to side to bring bar to chest. Straighten arm for one rep. Do 12 reps. Switch sides; repeat.
Wednesday, May 13, 2009
Eating For Two
When you're trying to develop healthier eating habits on your own, you can run into lots of roadblocks: Good food can be expensive, a pain to prep alone, and uninspiring to make for just yourself. (And man, can it be boring.) One solution? Find a better-eating buddy who'll join you for shopping sessions, meal prep, and recipe swaps!
Monday, May 11, 2009
Nutrition!!
Don't forget~ Tomorrow Veronica is having a guest speaker at her Nutrition Brown Bag at 11am! We would love for you all to join us to learn more about weight loss maintenance, which can sometimes be the hardest part about weight loss. Once you lose the weight, what should you do to keep the weight off? Come to the workshop to find out!
Sunday, May 10, 2009
Great Ab Workout!
Pretzel curl: How to do it
Lie faceup with knees bent, shins parallel to ground, arms at sides. Straighten left leg and bring right knee in as you curl shoulders up and reach forward to clasp hands, palms facing out, behind right thigh. Keeping shoulders off ground, pulse upper body forward for 12 reps, never allowing hands to touch thigh. Release hands and switch legs so you clasp behind left thigh. Do 12 reps
Lie faceup with knees bent, shins parallel to ground, arms at sides. Straighten left leg and bring right knee in as you curl shoulders up and reach forward to clasp hands, palms facing out, behind right thigh. Keeping shoulders off ground, pulse upper body forward for 12 reps, never allowing hands to touch thigh. Release hands and switch legs so you clasp behind left thigh. Do 12 reps
Friday, May 8, 2009
Nutrition Brown Bags
Lose, gain, lose, gain, lose, gain. Ever notice how much easier it is to gain weight than it is to lose it? And once you lose weight, do you have a hard time keeping it off? This tuesday, May 12th, Veronica will be talking about weight loss maintenance at her nutritional brown bag, something you shouldn't miss! It all begins at 11am- see you all there!
Thursday, May 7, 2009
Fitness
tomorrow at 1115 there will be a fitness workshop on the roof of the stott center... dont miss out!! we will be going over how to do workouts that engage multiple muscle groups simultaneously. see you there!
Monday, May 4, 2009
Happy Cinco de Mayo!
Mexican Tuna Tostados
These spicy snacks taste even better than nachos, plus the avocado and tuna add a hefty 10 grams of heart-healthy fat. So trade in your standard fare and celebrate with some springtime sangria, too!
Serves 8
Ingredients
8 corn tortillas (6 inches each)
3 tablespoons canola oil
4 teaspoons salt
1/2 teaspoon finely chopped chipotle pepper
2 tablespoons fresh lime juice
1 tablespoon tequilla
1/2 teaspoon adobo sauce
1/4 teaspoon sugar
1 pound sushi-grade tuna, cut into 1/4-inch cubes
1 avocado, cut into 1/4-inch cubes
3 scallions (green part only), thinly sliced
3 tablespoons hulled pumpkin seed
Preparation
Heat oven to 350 degrees. Cut 2 rounds from each tortilla with a 3-inch cookie cutter. Brush both sides of tortillas with 1 tablespoon oil and sprinkle with 1/2 teaspoon salt. Place rounds in 1 layer on cookie sheets; bake until crisp and edges are golden, 10 to 12 minutes. Remove from oven. Whisk chipotle, remaining 2 tablespoons oil, lime juice, tequila, adobo sauce, cumin, sugar and remaining 1/4 teaspoon salt in a bowl. Place tuna, avocado, 2/3 of scallions and 2 tablespoons pumpkin seeds in another bowl. Pour dressing over top and gently stir to coat, trying not to break up avocado. Spoon tuna mixture onto tortilla rounds. Top with remaining 1 tablespoon pumpkin seeds and 1/3 of scallions.
The skinny
248 calories per 2 servings
14.6 g fat (1.8 g saturated)
13 g carbs
2.9 g fiber
16 g protein
These spicy snacks taste even better than nachos, plus the avocado and tuna add a hefty 10 grams of heart-healthy fat. So trade in your standard fare and celebrate with some springtime sangria, too!
Serves 8
Ingredients
8 corn tortillas (6 inches each)
3 tablespoons canola oil
4 teaspoons salt
1/2 teaspoon finely chopped chipotle pepper
2 tablespoons fresh lime juice
1 tablespoon tequilla
1/2 teaspoon adobo sauce
1/4 teaspoon sugar
1 pound sushi-grade tuna, cut into 1/4-inch cubes
1 avocado, cut into 1/4-inch cubes
3 scallions (green part only), thinly sliced
3 tablespoons hulled pumpkin seed
Preparation
Heat oven to 350 degrees. Cut 2 rounds from each tortilla with a 3-inch cookie cutter. Brush both sides of tortillas with 1 tablespoon oil and sprinkle with 1/2 teaspoon salt. Place rounds in 1 layer on cookie sheets; bake until crisp and edges are golden, 10 to 12 minutes. Remove from oven. Whisk chipotle, remaining 2 tablespoons oil, lime juice, tequila, adobo sauce, cumin, sugar and remaining 1/4 teaspoon salt in a bowl. Place tuna, avocado, 2/3 of scallions and 2 tablespoons pumpkin seeds in another bowl. Pour dressing over top and gently stir to coat, trying not to break up avocado. Spoon tuna mixture onto tortilla rounds. Top with remaining 1 tablespoon pumpkin seeds and 1/3 of scallions.
The skinny
248 calories per 2 servings
14.6 g fat (1.8 g saturated)
13 g carbs
2.9 g fiber
16 g protein
Friday, May 1, 2009
The Final Stretch
Hey Fit Clubbers! If you haven't noticed yet.. It's May! That means we are in the home stretch of the competition. We have about 4 weeks until the final weigh ins, so I hope you are all working your hardest and eating healthy. Also, if you haven't been.. every day at 12 there are fit and fierce walks, every tuesday at 11 there is a nutrition workshop and every thursday at 11 there is a fitness workshop, all things you should come try before it's too late! Best of luck to you in the final weeks!
Subscribe to:
Posts (Atom)
