TONS OF VIDEOS (Which one is your favorite?)

Today is my favorite day of the week.  I LOVE Friday!  So, to make the day that much better we are going to turn our focus to cardio.  Let's take all those muscles we worked throughout the week and rev it up!!  Get that heart pumping!!!

 The rules are a little different today:
  
FIRST: Choose whatever videos you would like to do from the list below.  the only stipulation is that you have to do 20-30 minutes worth. 

SECOND: Choose your level of intensity: 

• Novice Level ~ the 20 minutes can be broken up in 5 minute blocks throughout your day (because we can do anything for 5 minutes, right??)
• Beginner - do 2-3 blocks of  10 minutes
• Intermediate - do 2 blocks of 15 minutes
• Advanced - Jump in there and do the whole 30 minutes at once (this will definitely burn the fat and calories!)

  THIRD: Respond to your team captain that you completed your daily challenge (and have earned another point for your team.)
1.  The Little Black Dress Challenge

    

Length:  Less than 15 minutes

Focus:  Cardio
Equipment:  None
 
***It’s an allover body workout in 10 minutes
***Caters to beginners and advanced, so you can pick the level you want
***Incorporates a lot of the moves we already have however the combination and time makes it
        easy for everyone to fit into their busy schedules


2.  Daily Tai Chi
          (Sorry ~ I couldn't upload the video for this one.  You'll have to use the link)
         http://www.youtube.com/watch?v=PNtWqDxwwMg

Title:  Daily Tai Chi

Length:  Less than 15 minutes
Focus:  Balance & coordination
Equipment:  None

***Challenging ~ only because you have to slow down

***Helps with stress, cortisol and weight

 ***Instructor provides extremely clear instructions

 

3.  Jillian Michaels: Shred It With Weights Workout - Level 1

 

 

Length:  15-30 minutes

Focus:  Cardio & strength

Equipment:  Kettlebell or Dumbbell

 ***Intermediate level

***No views for modification, but you could modify per what works for you

***Good instruction on form

 

4.  Walking at Home with Leslie Sansone - One Mile
           (We won't talk about what it looks like she is doing in that freeze frame!!)

Length:  15-30 minutes
Focus:  Cardio
Equipment:  None
 

***Starts with a warm up teaching the 4 basic steps

***The "walk" which is marching in place.

***The side step, stepping side to side using the outside of the thigh

***The kick which is a low front kick

***Knee lifts, lift high to engage the lower body muscles. 

***Intensity rises every few minutes, but each person can walk to this video at their comfort zone

***A sure fat burner and good cardio workout

***Cool down include stretches at the end

 

 

 5.  Aqua Jogging

Length:  Less than 15 minutes

Focus:  Strength & Cardio
Equipment:  Pool & float belt or vest

***Great for anyone with bad back, hips or knees or arthritis, or chronic fatigue. 

***Three sets of exercises:

          Deep Water Cross Country running
          Deep Water Cross Country Skiing
          Shallow Water - High Knee Run, Jump splits, Carioca and Ski Jumps
 
  6.  25 Minute Beginner Cardio Workout
        (Will have to follow the link for this one)

http://www.youtube.com/embed/-yMkmCGkwXo

 

Length:  15-30 minute

Focus:  Cardio

Equipment:  Dumbbells (he uses water bottles), could do it without weights

***Beginner-level, low-impact aerobics workout

***Folks with knee problems may have a hard time with one or two exercises - can modify during those

 

 

 7.  Zumba Class for Beginners 1

Length:  15-30 minutes

Focus:  Cardio
Equipment:  None

***If you have never tried zumba, but were curious about it, give it a try

***16 minutes long (4 songs)

***If you start to feel winded, don't quit, drop the intensity and just walk in place until you can

       step back into the moves

***A great cardio workout

***Also works arms and legs

 8.  Dance Walking

 

Length:  15-30 minutes

Focus:  Cardio

Equipment:  None

***Straight forward video

***Walking and dance footwork set to music

***Low impact

9.  Kickboxing - Low Impact

 

 

Length:  Less than 15 minutes

Focus:  Cardio

Equipment:  None

***Series of low impact movements, each 50 seconds with a 10 second break

***You control how fast you do the movements since each series is timed

***By focusing on the punches and kicks you can get quite a bit of cardio

***Beginner - Intermediate level

 10.  Leslie Sansone's Walk Off Weight - 2 Miles

          (Follow the link)

 

http://www.youtube.com/watch?v=6dYrAaShHxU

 

 

Length:  15-30 minutes

Focus:  Cardio

Equipment:  None

***30 min - 2 miles

***Works everything...cardio, arms, legs

***Walk walk walk and more walk

 11.  9 Minute Miracle Workout
              (Follow the link)

http://youtu.be/HkgnrXYyORY

Length:  Less than 15 minutes

Focus:  Cardio
Equipment:  None

 ***Whole body strength/cardio

***Great for legs

***Fast but builds in exercises in each set

***People with bad knees may want to pass or do an alternative standing exercise when they

      alternate standing to floor.

***Great for a short time video - only 9 minutes!

12.  Pregnancy Full Body Routine

Length:  15-30 minutes

Focus:  Cardio
Equipment:  None (dumbbells optional)
 

***Full body workout

***Low impact

***Good for anyone (Don't worry ~ you won't get pregnant by just doing the video!!)  LOL

***Can add dumbbells for extra strength training

13.  10 Minute Low Impact Workout

Length:  Less than 15 minutes

Focus:  Cardio
Equipment:  None (dumbbells optional)
 

***Perfect for beginners or those with injuries

***Can add dumbbells for extra difficulty

 

 

14.  SHORT VIDEO Zumba for "1 Goal" ~ Shakira "Waka Waka"  (3:20 minutes)

***Intense workout with LOTS of movements
***Intermediate to advanced level
***Great to do if you need a little punishment LOL 

***Lots of fun, even if you get lost along the way

***No official instructions, just "follow along"

***You're bound to get in LOTS of steps with this one

 
15. SHORT VIDEO - Billy Blanks "Dontcha Wish Your Girlfriend was Hot Like Me"
      (5:19 minutes)

     

***High impact
***Lots of jumping
***Gets your heart rate up there!

 16. SHORT VIDEO - Zumba Fitness, Luke Bryan "Country Girl (Shake It for Me)
       (3:43 minutes)

*** Straight forward, beginner steps
***May remind you of Line Dancing :)

17. SHORT VIDEO  - Zumba LMFAO , "Sex and I Know It" (3:09 minutes)

***Even to follow
***Lots of fun
***Good for a beginner

17. SHORT VIDEO -  "Thrift Shop" (3:49 minutes)

 

 
***Dance fitness video
*** Fast paced
***The moves are easy, keeping up is the fun challenge!
***Intermediate level

 18. SHORT VIDEO - Dance & Be Fit: Samba! (3 minutes)

***Low Impact
***Easy to follow
***Good for beginners

19. SHORT VIDEO - Zumba for Christ, Avril "The Chosen" (2:45 minutes)

***Fun, dance-type workout
***Low impact
***Intermediate level

20. SHORT VIDEO - Belly Dance Routine (5:18 minutes)

***Not really a workout video, but lots of fun

21. SHORT VIDEO - "Talk Dirty To Me"  (3:20 minutes)

 ***Great cardio workout
***Some running involved

Rounding Out the Last of our January Recipes....

We have just a few recipes left from our January Challenge.  Give them a try and let us know what you think!!

BBQ Zucchini

Roasted Cabbage

Seasoned Green Beans

Spicy Corn Fritters

 

1.  BBQ Zucchini

 

Cut zucchini into large chunks.

Marinate in low sodium BBQ sauce (hickory smoke is best) for 2 hours.

Place on BBQ skewers (or single layer on cookie sheet) and cook, either on BBQ grill or in oven, until tender. The longer they cook, the softer the are.

 

2.  Roasted Cabbage

 

Slice cabbage in 1/2 inch disk (recipe attached says 1 inch but I like it thinner)

Spray sheet pan with olive oil
Lay cabbage in single layer on sheet pan and spray them with olive oil and sprinkle with salt and pepper (could add other seasonings as well)

Roast in the oven at 400 for 45 min

3.  Seasoned Green Beans

cooked green beans
garlic salt
pepper
brown sugar
very small amount of butter (optional)

Directions: Stir the small amount of butter into the still-warm green beans until it's melted, then season to taste with the remaining ingredients.

For "Cooked Green Bean" use these options"

- open a can of green beans and heat them in the microwave
- buy a "steamable" bag of green beans and pop it in the microwave
- cook fresh green beans on an indoor/tabletop grill until tender
- use the (very small amount of) butter to sauté fresh green beans

4.  Spicy Corn Fritters

2 tablespoons korma curry paste
1 cup self raising flour
3 eggs lightly beaten
2 corn cobs, kernels removed
1 medium carrot, peeled and grated
2 tablespoons azalea grape seed oil

Method

Process curry paste, flour, egg and half the corn kernels until combined. Transfer to bowl

Squeeze excess liquid from carrot. Add carrot and remaining corn to curry paste mixture. Season with salt and pepper. Stir to combine.

Heat half the oil in a large non stick frying pan over medium to low heat. Add 2 heaped tablespoons mixture to pan. Spread slightly with a spatula. Repeat to make 4 four fritters in total. Cook three to four minutes each side or until golden and cooked through. Repeat with remaining ingredients to make 12 fritters

 

 



Let's Look at Some Orange Veggies Today...

Vegetables come in all shapes, sizes and colors.  Today we are looking at recipes that include:

 

Sweet Potatoes & Carrots

 

1.  Sesame Carrots & snap Peas

 

6 oz Baby carrots
6 oz Sugar snap peas
1 tbsp soy sauce, reduced sodium
1 tbsp toasted sesame oil
1 tsp sesame seeds
Ground pepper to taste

Place the carrots and peas in a microwave safe bowl along with 2 tbsp water, cover with plastic wrap or a microwave safe lid. Microwave on high for 3-5 minutes until carrots are consistency you like (I prefer mine crunchy). If you happen to have a microwave steamer, use that!

Remove veggies from microwave and drain any remaining water. Add the soy sauce, sesame oil, sesame seeds, and ground pepper (if desired). Toss to coat and serve warm. Makes 4 servings.

I buy the prepackaged carrot/pea combo in the store and just steam them in the bag, then add the sauce.  Fast, easy, yummy recipe!

 

2. Baked Chipotle Sweet Potato Fries

 

1 medium sweet potato
2 teaspoons olive oil
1 teaspoon sea salt
1 teaspoon ground chipotle chili
1 teaspoon garlic powder

Directions
1. Preheat oven to 425°.

2. In a medium bowl, toss sweet potatoes with olive oil, salt, garlic powder and chipotle chile
powder.

3. Spread potatoes on a baking sheet. Avoid crowding so potatoes get crisp. Bake 15 minutes. Turn
and bake an additional 10-15 minutes. Ovens may vary so keep an eye on them and be sure to
cut all the potatoes the same size to ensure even cooking.

Nutrition Facts (I'll warn you: high in sodium but you can always reduce the salt)
Serving Size: 1/2 recipe (76 g)
Servings Per Recipe: 2
Calories 103.8
Calories from Fat 42

Amount Per Serving % Daily Value
Total Fat 4.6g 7%
Saturated Fat 0.7g 3%
Cholesterol 0.4mg 0%
Sugars 2.7 g
Sodium 1213.4mg 50%
Total Carbohydrate 14.5g 4%
Dietary Fiber 2.2g 8%
Sugars 2.7 g 11%
Protein 1.4g 2%

 

3. Baked Carrots

Ingredients
12 carrots
3 tablespoons good olive oil
1 1/4 teaspoons kosher salt
1/2 teaspoons freshly ground black pepper
2 tablespoons minced fresh dill or parsley

Directions


Preheat the oven to 400 degrees F.

If the carrots are thick, cut them in half lengthwise; if not, leave whole. Slice the carrots diagonally in 1 1/2-inch-thick slices. (The carrots will shrink while cooking so make the slices big.) Toss them in a bowl with the olive oil, salt, and pepper. Transfer to a sheet pan in 1 layer and roast in the oven for 20 minutes, until browned and tender.

Toss the carrots with minced dill or parsley, season to taste, and serve.

Per serving: Calories:110; Total Fat: 7 grams; Saturated Fat:1 gram; Protein: 1 gram; Total carbohydrates:12 grams; Sugar: 6 grams; Fiber: 3.5 grams; Cholesterol: 0 milligrams; Sodium: 484 milligrams

 

 

 

 

Kale ~ It's Not Just for Decoration....

In high school I worked at Burger King.  One of my responsibilities was the upkeep of the salad bar.  That was my first introduction to kale.  We used it to cover the steel of the salad - in other words, take make things look nice.  Now, years later, I am learning all these cool recipes that call for kale.

Here are a few recipes we collected during January:

1.  Kale Chips

     Ingredients:

     Kale
     Coarse Sea Salt
     Spices of your liking
    

Rinse and dry (like, dry dry, not even a drop of water) the kale.

Lay out evenly on a cookie sheet. Sprinkle coarse sea salt whatever other spices you like. 

Place in 200 degree oven for approximately 30-40 minutes.

Voila! Kale chips!! And don't listen to what other people tell you, these things are amazingly addictive!!

2.  Stir-Fried Curly Kale

Cooking time

Prep: 5 minutes
Cook: 8 minutes

1 tbsp. olive oil
200g bag curly kale
2 garlic cloves, finely sliced
1 red chili, deseeded and sliced
1 large onion chopped up
1 large pepper ,chopped up

Method

Heat the oil in a large wok, then add the kale and a couple tbsp. water the chopped onion and pepper. Season, then stir-fry for 5-8 minutes, adding the garlic and chili for the final 2 minutes. When the kale is tender and a vibrant green, remove from the heat and serve.

Nutrition per serving

calories 44
protein 2g
carbs 1g
fat 4g
saturates 0g
fiber 2g
sugar 1g
salt 0.06g


3.  Sautéed Kale

Ingredients
1 1/2 pounds young kale, stems and leaves coarsely chopped
3 tablespoons olive oil
2 cloves garlic, finely sliced
1/2 cup vegetable stock or water
Salt and pepper
2 tablespoons red wine vinegar

Directions

Heat olive oil in a large saucepan over medium-high heat. Add the garlic and cook until soft, but not colored. Raise heat to high, add the stock and kale and toss to combine. Cover and cook for 5 minutes. Remove cover and continue to cook, stirring until all the liquid has evaporated. Season with salt and pepper to taste and add vinegar.

Per serving: Calories: 178; Total Fat: 11 grams; Saturated Fat: 1.5 grams; Protein: 6 grams; Total carbohydrates: 18 grams; Sugar: 0 grams Fiber: 3.5 grams; Cholesterol: 0 milligrams; Sodium: 336 milligrams

 

 

Meat & Veggies ~ That's What's for Dinner Tonight

One pot meals are a great when to get your veggies in, especially if you don't care for plain vegetables.  Here are a few recipes that can help you increase your daily intake of vegetables.

1.  Marinated Potatoes and Chicken

 

2 potatoes

2 chicken breasts

Injectable Butter Jalapeño Marinade

Pour three tablespoons of the marinade into a measuring cup. Slice the potatoes so they are scalloped and lay them on the bottom of a cake pan covered in foil.

Inject 1/3 of marinade into each breast, pour the rest over the top of the potatoes and lay chicken atop the potatoes. Cover pan with foil.

Place in oven preheated to 375 for 40 minutes or until chicken is done.

Makes two 350 calorie servings.

 

2.  Hearty Sausage with Brussels Sprouts

prep time-9 min
cook time-24 minutes
makes 4 servings

1 pound low fat Italian Turkey Sausage (garlic or mild)
2 tsp Olive Oil
1/2 cup slivered, toasted, Almonds (I don't always use toasted)
6 whole Cardamom pods, cracked (don't always use this either)
1/4 tsp ground Cloves
1/4 tsp whole Cumin Seed
1/8 tsp ground White Pepper
1 1/2 pounds Brussels Sprouts, trimmed and quartered
1/2 cup low-sodium Chicken Broth

1. Remove the sausage from the casings and discard the casings. Crumble the sausage meat with a fork.

2. Warm the oil in a 12" skillet over high heat. Add the sausage, almonds, cardamom, cloves, cumin, and pepper. Cook, stirring, for about 6 minutes, or until the sausage and almonds become golden in places.

3. Add the Brussels Sprouts and broth. Stir to combine. Cover tightly and cook for 15 minutes, or until the sprouts are tender. Uncover and continue cooking for about 3 minutes, or until most of the liquid in the pan has evaporated. Divide evenly among 4 plates.

Serve on a bed of 2 cups of Baby Greens

Total Calories 356

33g protein
19g carbohydrates
17g fat
2.9g saturated fat
35mg cholesterol
54mg sodium
8g fiber

3.  Cabbage & Kielbasa

          Ingredients

• 1 medium cabbage, shredded
• 1 -1 1/2 lb kielbasa, cut into 1/2 to 1-inch pieces
• 1 large onion, sliced
• 1 teaspoon paprika
• 1/4 cup water

Directions

1. Combine all ingredients, except kielbasa in Dutch Oven.
2. Toss mixture until well mixed.
3. Add kielbasa and mix until kielbasa is spread evenly throughout

 

4. Pepper Steak

 

 

1 1/2 lbs beef top round or sirloin steak about 1" thick
3 Tbsp Veggie Oil (could omit by using non-stick pan and using cooking spray it cuts calories and fat)
1 to 1 1/2 cup water (start with lesser amount you can always add more later depending on how thick you want the sauce)
3/4 teaspoon garlic salt (can use garlic powder to reduce sodium, but increase amount to keep flavor)
heaping 1/4 tsp ginger
1 Tbsp and 1 1/2 tsp of cornstarch
2-3 tsp sugar, if desired (try sauce taste without first, why add calories if you don't need)
3 Tbsp Soy sauce (we add more for extra flavor punch)
2 medium onions
2 medium bell peppers (my mom would use red and green, but yellow or orange is also nice)
2 medium tomatoes
Instant rice (I use brown rice, you could probably use other rice substitutes such as Quinoa, Couscous or even Cauliflower "rice")

Cut the ends off the onions and slice from one end to the other to get slices approx 1/4 to 1/2 inch thick.
Then cut open the peppers and remove stem and seeds cutting to get slices equal to onion slices. Set aside.

Trim fat from the meat; cut into strips 2x1x1/4 inch doesn't have to be exact. Heat oil in large skillet about medium to med-high heat. Add meat; cook turning frequently, until brown, about 5 minutes. Stir in water, onion, garlic salt and ginger. Heat to boiling, then reduce heat. Cover and simmer 12-15 min for round steak, 5-8 min for sirloin. Add green pepper strips during last 3 min of simmering. While meat simmers cook instant rice as directed on package for 4-6 servings.

 

Veggie Main Dishes

Vegetables don't always have to be a side dish.  they are so versatile and can easily be a meal all by themselves.  Here are a few that our group collected last month:

1.  Eggplant Pizza

     Preheat oven to 425

     Cut eggplant to 1/4" thick, spread with oil, salt and pepper

     Bake eggplant 5 minutes on each side

     Cover with tomato sauce, mozzarella, bake until cheese is browned


2.  Southwestern Stuffed Spaghetti Squash

     Just roast up a medium spaghetti squash whole, slice it up and scrape out tendrils of the squash’s
    “spaghetti”-like flesh.

     In a heaping, hot pan, sizzle chopped onions, bell peppers, garlic and jalapeno with spices, beans and corn.

     Chuck in some fresh cilantro, give it a squeeze of lime juice, and stir in the stringy, warm spaghetti squash.

     Pop it all back in your squash “bowls”, sprinkle on handfuls of grated cheddar, and put it under the broiler!

     Once it’s melted and cheesy and gooey and gorgeous, garnish with a little cilantro and DIG IN.

     Enjoy it and love it and share it, since it makes a lot. Two squashes full make a hearty, delicious dinner for two
   
     Whatever way you serve it, I know you’ll love this Southwestern Spaghetti 
     Squash as a mouthwatering meatless meal for enjoying with family and friends!


3.  Stuffed Zucchini

3 zucchinis
1/2 large onion chopped fine
1 tbsp butter
5-6 slices of crispy turkey bacon chopped
1 tbsp sour cream
1/4 tsp salt (optional)
1/4 tsp old bay seasoning
1 roma tomato chopped (optional)
1 tsp thyme
grated parmesan cheese (or cheese of your choice)

Slice zucchini in half lengthwise (leave ends on to keep filling in.)

Scoop out the flesh but leave a ledge around the edges. Arrange the zucchini in a baking dish.

Chop onion and bacon. Add the old bay, cook until onion is done enough for you. Remove from heat.

Chop the zucchini flesh and add the sour cream and thyme.

Mix onion and bacon mix with all the other ingredients. Season to your liking.

Stir in the chopped tomato.

Fill the zucchini shells with the mixture. sprinkle the top with your cheese and black pepper.

Bake uncovered at 375 degrees F for 30 minutes.