Healthy Holidays Q&A: Weight Loss

Healthy Holiday Travel Treadmill Shredder

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The Holidays are upon us and for many that means travel. Don’t let your workouts fall by the wayside! This is the treadmill program I did while in New Orleans this past weekend :) BONUS! Healthy recovery shake below. I do my workout track by track on the Ipod, instead of having to time things.

Treadmill Shredder

Warm up at 0 incline, 3.0 speed  for 3-5 minutes

Track one: 5.0 speed light jog at 0 incline

Track two: 20 deep squats off the rails (feet wide, belt between). Speed 3.5, incline 15. Every chorus, 20 deep squats, verses are climbs.

Track three: easy run at incline 3.0, speed 5.3

Track four: super slow speed, 0.8 walking lunges at 6.5 incline

Track five: quick run, 2.0 incline, 6.0 speed

Track six: recover and 3.0 pace for 2 minutes. Light jog, 0 incline, 3.8 speed for remaining track

Track seven: 20 deep squats off rails. Side shuffles at 1.5 speed, 0 incline. Repeat squats every chorus and alternate shuffles during verses.

Track eight: hill run/climb. Set incline at 15, speed at 3.5 during chorus. Verses, incline down to 7.5, speed to 5.0

Track nine: incline between 5-10, speed alternates between jog (5.0) and sprints (7.0-8.0) between chorus and verses.

Track ten: 15 incline, 3.0 speed, slow climb entire song.

Cool down with flat walk and make sure to stretch!

Post workout Recovery Smoothie

In blender:

4 oz water

4-6 oz skim milk

1 whole banana

1/2 tablespoon natural peanut butter

1 scoop whey (I use BSN Syntha 6 chocolate peanut butter)

1 tablespoon unsweetened cocoa

ice to taste

Blend well and drink within 30 minutes of your workout :)

Nutrition and Fitness Tips for Tightening Skin

Cancer Fighting Foods and Spices

For many of us, we do not need the pink colors or ribbons at the market place to remind us of the devastating effects of breast cancer. October is National breast cancer awareness month and I urge all of us to pause and pray. Remember those in your life who have been affected and more importantly make a commitment. Commit to health. Commit to actively engage in life. Commit to never forget. There is no guaranteed way to avoid cancer, but research shows that an overall (that’s more than 5 days of healthy meals and a few trips to the gym) healthy lifestyle has been shown to help in prevention. Commit to health, commit to life, and commit to your loved ones today.

Cancer Fighting Foods and Spices

  • Avocados
  • Broccoli, cabbage, and cauliflower
  • Carrots
  • Chili Peppers and jalapeno
  • Cruciferous vegetables
  • Figs
  • Flax
  • Garlic
  • Grapefruits
  • Grapes, red

Studies show that consumption of green and yellow leafy vegetables has been associated with lower levels of stomach cancer.

  • Kale
  • Licorice Root
  • Mushrooms
  • Oranges and Lemons
  • Papayas
  • Raspberries
  • Red Wine
  • Rosemary
  • Seaweed and other sea vegetables
  • Soy products like tofu
  • Sweet Potatoes
  • Teas: Green and Black
  • Tomatoes
  • Turmeric

Consumption of fruits and vegetables has been associated with decreased risk of cancers of the colon and rectum.

 

 

 

Easy Recipes

Kale chips: Make sure that when you purchase your kale it is crisp and never limp. Wash Kale thoroughly and dry between paper towel sheets. Tear leafy parts into sections and drizzle 1 TBSP extra virgin olive oil and season with 1 tsp sea salt and pepper to taste. Place in oven preheated to 400 degrees Fahrenheit for 12-14 minutes or until crisp. Enjoy!

Morning Mushroom Omelet: In a bowl mix 1 egg + 2 egg whites with 1 TBSP non fat milk. In non stick skillet (on medium heat) place 1 cup spinach and cook down, then add ½ cup prewashed, chopped mushrooms: cook for 1 minute then add egg mixture and pepper to taste. Once eggs are cooked through, top with chopped green onion and 1 TBSP hot sauce for a spicy start to your day.

Avocado Smash: Take 2 medium ripe avocados and mash them in a bowl. Add 2 heaping spoons non fat Greek yogurt, juice and zest of 1 small lemon, ½ tsp sea salt, pepper and Tabasco to taste. Stir and use as a dip for veggies or a topping for chili.

Lemon Rosemary Chicken: When dealing with chicken there are 2 things I ALWAYS do. 1) Soak chicken breasts or tenders in non fat yogurt for 2 hours. This keeps the chicken from drying out. 2) I mix it all in a large plastic bag to incorporate flavors and make sure I can easily pound it into even pieces. Place 4-6 chicken breasts into a large Ziploc bag with about ½ cup non fat yogurt, 1 lemon (zest it and juice it, then throw the whole thing in! When dealing with citrus marinades, the acids will begin to cook the chicken, so do not leave in overnight), 3 rosemary sprigs from a plant OR 2 tsp rosemary seasoning, 1 tsp sea salt, pepper, 2 bay leaves, 1 tsp oregano, and 1 tsp thyme. Close bag and mix well then allow it to settle for a couple of hours. You can either grill the breasts or broil them in the oven, cooking the meat through. Pair with a salad with light vinaigrette and some green tea for a great tasting immunity boosting meal.