Post-Workout Chocolate Milk

Post-Workout Chocolate Milk

Alright ladies, which of us doesn’t absolutely love chocolate?  That delectable treat is almost even more enticing when we are trying to lose weight and cut out deserts.  Well, you may be in luck!  Research supports that having chocolate milk post-workout may indeed be good for you.   You don’t even have use up one of your cheat meals to indulge… now, that is sweet to my ears!

Post-Workout Chocolate Milk

iStockphoto.com

To get the best results from your training, ensure that your post-workout drink or meal is up to par. After your workout, your body is most receptive to using amino acids to repair muscle tissue, while using carbohydrates to restore muscle glycogen.

One of the best post-workout options is chocolate milk. Most prepared chocolate milk beverages are made with 1% or 2% milk, but you could also create your own fat-free chocolate milk by adding some chocolate syrup to regular skim milk. This will provide you with the benefits of carbohydrates, while giving you the optimal protein source found in milk.

Do make note, though, that different brands will vary in total calorie content, so even across the 1% varieties, the fat content may be the same, but total calorie content (typically ranging from 90 to 200 per 250 ml) will differ.

Here’s why post-workout chocolate milk tops the list when it comes to fueling yourself after a hard session at the gym.

Protein Content

Post-workout chocolate milk is beneficial because of its protein content. Every cup contains between 8 and 11 grams of protein, with the Clover and Bravo Foods brands containing the most. Ideally, you’ll want to consume between 15 and 25 grams of protein after a workout, which equates to 500 to 750 ml of chocolate milk.

Also, a study in the American Journal of Clinical Nutrition found that, when taken immediately after exercise, milk-based proteins promote greater muscle protein synthesis than soy-based proteins.

Finally, another reason why post-workout chocolate milk is beneficial is because cow’s milk contains about 80% casein protein content and 20% whey protein content. This is ideal because the whey protein is fast-acting, allowing amino acids to get right into the muscle tissue, while the casein protein is digested slower, providing a steady stream of amino acids over a lengthier period of time.

Carbohydrate Content

Turning to post-workout chocolate milk immediately following your lifting sessions is a smart move because of the types of carbohydrates it provides. The total carbohydrate count will vary depending upon the brand you choose, with most coming in around 20 to 25 grams of carbohydrates. The highest carb count is found in Hershey’s 2% Chocolate Milk, which rings in at 31 grams, while Hood’s Calorie Countdown 2% Chocolate Milk has the lowest carb count (5 grams).

This sugar will cause a spike in insulin levels, driving the glucose molecules into the muscle tissue and replenishing the energy stores for your next workout. Without this insulin spike, you’re going to be looking at a slower recovery period, which could mean more time out of the gym.

A study by the International Journal of Sports Nutrition had subjects perform three interval-style, exhaustion workout sessions on separate days, and then monitored the recovery that was demonstrated. The subjects consumed either chocolate milk or a carbohydrate replacement fluid post-workout.

More reasons to include chocolate milk in your post-workout routine…

It was seen that after the recovery period was over, those who were drinking post-workout chocolate milk showed enhanced performance between the interval sessions, indicating that the carbohydrates in chocolate milk were doing a better job in recovery than the carbohydrates in the replacement beverage.

Calcium Content

Finally, drinking post-workout chocolate milk is a smart move because of its calcium content. Calcium is one of the minerals that plays a critical role in the “power stroke” — when the individual muscle fibers generate tension through a cross-bridge cycling pattern, causing contraction to take place. The calcium ions are what bind to the plasma membrane and send one of the first signals to stimulate the power stroke. So, without enough calcium ions in the body, this process will not take place optimally.

By drinking post-workout chocolate milk you will increase your daily calcium intake, and increase the likelihood of an optimal power stroke. Most brands average between 300 and 400 mg of calcium, but if you opt for Hershey’s Chocolate Milk, you’ll get 500 mg per cup.

milk it

Chocolate milk has a bad rep for being full of sugar, but perception is quickly changing and people are turning to it after their workout sessions. So, there’s no need to spend tons of money on mixing up some fancy post-workout beverage — consider using simple chocolate milk instead.

References:

Train Like An Olympian! Get More From Your Cycling Workout

Written by Shoshana Pritzker
Tuesday, 08 February 2011 15:33
www.fitnessrxmag.com
How Four Hooves, a French Word and One Pyramid Can Help You Get More From Your Cycling Workout
Written by Phil Joffe and Amy Logan

What do four hooves, two wheels and one pyramid have in common? If you are an indoor cycling enthusiast read on. You will learn the ways in which adapting the principles of dressage horsemanship can help improve your cycling workout in a few simple steps.

To begin, the word “dressage” is a French word meaning training. If you’re unfamiliar with dressage as a sport, picture this: The top horses in dressage can be compared to the Lance Armstrongs of cycling. Fit, athletic, disciplined. You get the picture. Of course, these horses have riders (amazing athletes themselves) who use a specific methodology to improve their horse’s athletic performance through progressive conditioning. Their training tool is a “Pyramid of Training” that is comprised of six building blocks which is constructed to help both athletes achieve the highest level of performance. When adapted to indoor cycling, this “Pyramid of Training” will help a cyclist improve strength, endurance and overall performance.  Dressage riders work their horses daily approximately 40 to 60 minutes, similar time to an indoor cycling class, applying the six building blocks of this pyramid to their workout.

PYRAMID OF TRAINING
In this article we will walk you through the pyramid of training and show you how to use the building blocks to improve and enhance your workout. We will contrast the dressage riders’ approach to conditioning their horses in order to compete internationally and represent their country in the Olympics to how you can get the most out of your aerobic indoor cycling workout. By adapting and applying this standard framework and its building blocks to your indoor cycling, we believe it will result in a more focused and effective conditioning exercise.
spinning
COLLECTION
(Muscle Memory and Self Carrage)

STRAIGHTNESS
(Alignment and Balance)

IMPULSION
(Increased Thrust and Lift)

CONNECTION
(Mind-Body with the Bike)

RHYTHM
(With Energy and Tempo)

RELAXATION
(Mentally and Physically Free from Tension)

RELAXATION
Let’s start with the base of the Pyramid; Relaxation. The foundation of the Pyramid demands the indoor cyclist achieve physical and mental freedom from tension.  (The authors acknowledge this is difficult ) It begins with proper bike set up and proper form while in the saddle. Take an inventory from head to toes to dispel any stiffness and encourage a light feeling throughout the body. Softness at the hands, elbows and neck should be at the forefront of your preparation. As you enter the class setting, do your best to leave the real world behind. Prepare to receive instruction and focus on the music which plays an important role in your relaxation. For the dressage rider and their horse, its a mental state of looseness and suppleness minimizing muscular tension.

Practice moving slowly between the three positions on the bike initiating a rehearsal effect, preparing yourself for an unconstrained mental and physical workout.  During class, particularly during the challenging portions, keep relaxation at the forefront of your mind. Proper breathing is an essential component of your workout; regular, deep breathing (preferably in through the nose and out through the mouth) contributes to relaxation and endurance. Relaxation is a component of all the other blocks of the training scale and is critical throughout your workout.

RHYTHM
Rhythm refers to the regularity of peddling (cadence) and body movement. It requires a solid level of energy and feeling for the tempo. The goal is to maintain the rhythm at increasing levels of resistance and in the transitions between all three riding positions. As resistance is increased, in the case of hills and jumps, the goal is to increase energy output without sacrificing rhythm. For the dressage horse, rhythm is expressed with energy and a tempo that allows for balance and self -carriage.  A consistent rhythm is built on the foundation of relaxation, ignoring your body’s discomforts. Music plays an important role in rhythm; finding the down beat will help your body get in harmony with the rhythm and help maintain a consistent cadence and smooth pedal stroke. Through rhythmic breathing your heart rate is better controlled and you are better able to to deliver oxygen to your muscles. As your energy output is increased, even and consistent breathing will assist you in working within your training zones and in developing the relevant muscles.

CONNECTION
Connection refers to the mind/body connection with a horse, or in our case, your bike. We can translate a dressage rider’s connection to a horse’s mouth to a cyclist soft and steady connection with the handlebars. Handlebar height should be adjusted for comfort paying special attention to your back. In addition, the proper placement of feet on the pedals, whether cages or clips are used, will allow you to “feel” the bike and improve your balance. Also important, the balls of the feet should be in proper position with body weight evenly distributed and balanced. Alignment, beginning in your mind and continuing with your body, will help you maintain proper connection with your bike and help to avoid bad habits such as tension in hands and forearms, favoring one leg, locking knees etc, all of which cause fatigue.

As instructors ask for transitions between the three bike positions, proper connection will facilitate smooth and seamless transitions, regardless of how quickly you are asked to perform them. We define seemless transitions when the cyclist moves between the three positions relying on their legs and core. Regardless of the time and speed between transitions, your body should be free from tension, especially your shoulders and neck ; hands , arms and elbows should be soft and used only to maintain balance. Extended seemless transitions become more difficult as the body fatigues.  When you combine a relaxed mental focus and rhythmic body, your transitions will define the extent and depth of your conditioning. Similarly, the dressage rider is regularly trying to improve on the transitions between the horse’s gaits which requires practice to improve the horse’s conditioning.

IMPULSION
For the dressage rider and indoor cyclist, impulsion is more than an issue of speed. Defined, impulsion combines pushing power and carrying power. Lift of your entire body as you push and pull the pedals energetically. When cyclists are inspired by the music or instructed to add resistance to the fly wheel, you will recruit more energy adding strength to the movement while maintaining the rhythm and cadence. In an interval class, the cyclist will increase cadence, perhaps “double time”, with added impulsion, animation and balance. Impulsion is not a finite term and is created and improved upon by training. As your conditioning improves you will increase your impulsion and extend it throughout your workout at increasing levels of resistance.

STRAIGHTNESS
Straightness refers to the technical aspects of cycling. It is common for most people to have a “dominant” side to their body; one side is typically stronger and/or more flexible than the other. Achieving muscular balance and symmetry is the objective in the straightness portion of the Pyramid.

Instructors will begin class by explaining the proper positioning on the bike. (We will assume your bike is set up correctly for your body; your seat and handlebar settings are correct) Cyclist should focus on maintaining the correct angles of hips, legs and feet, minimize side to side movement and ensure your arms, legs and hands are aligned with their body and legs. With proper alignment you will not only ride with greater comfort but will avoid unnecessary injuries.

Of course straightness is dependent on relaxation and minimal tension in the body.  Also, as the body fatigues, the cyclist will often lose straightness which diminishes the quality of the workout. However, as the cyclist builds strength, their straightness and overall symmetry improves. Straightness, alignment and balance are critical to transitions. As the cyclist moves between first, second and third position and performs jumps they should focus on straightness to build energy and inertia to obtain seamless transitions. The body feels light and there is an easy movement of the entire body between the riding positions. Proper transition work is a very important element in strength building. For the dressage horse, it is this inertia that builds the muscles and adds strength.

COLLECTION
Collection is the sixth and final building block of the training scale and is the highest achievement of the dressage rider and their horse. It is the synthesis of all the building blocks in the training scale, and achieved is only when the other five elements are progressively developed. For the cyclist it is an accumulation of the core mental and physical skills that result in muscle memory and self carriage. It can be seen as a combination of emotional and physical strength to ride an entire class effortlessly yet achieve an intense workout. It results in minimal recovery time following the most challenging portions of your ride fightning off fatigue and encouraging perfect form.  As an illustration, the cyclist will fight through moments of tired legs, shortness of
breath or tension in their back to ride transitions in proper balance and alignment and complete the class with animation and energy. Collection also means that the cyclist will be able to increase resistance, ride in a rhythmic and relaxed manner and maintain designated cadence throughout the entire class and, of course, end with a big smile!  A dressage horse and rider show collection through increased engagement, lightness of the forehand, and self-carriage. The horse will have elevation, and be ridden almost entirely with the riders seat, aids of the legs, and hands that are extremely light.

CONCLUSION
We have chosen to introduce the Dressage training scale Pyramid to the indoor cyclist in our belief by progressively adapting to the building blocks of the Pyramid, cyclists will notice a significant improvement in their conditioning. The Pyramid is a classical training tool that when applied to indoor cycling communicates techniques in a logical and orderly way to enhance a rider’s workout. It is the interconnection of the building blocks that spells out the road map for the rider to burn more calories, burn more fat and strengthen their bodies. We believe that the Pyramid of Training is not only a general guideline and framework to progressive training of the cyclist, but also an important tool for getting the most our of each indoor cycling class.

PYRAMID OF TRAINING CHECKLIST
Relaxation
Dispel stiffness and aches
Sustain a softness and light feeling in your elbows, shoulders, hands, neck and back
Concentrate on music to help relieve mental tension and to forget about your “to-do” list
Breath regularly and properly(through the nose out the mouth)
Rhythm
Maintain regular and controlled cadence
Amplify energy as resistance increases
Listen for the music’s down beat to support a smooth pedal stroke
Augment controlled breathing
Connection
Balance hands and feet position regularly to reinforce proper alignment
Recognize and avoid bad habits ( i.e. tension in elbows and neck )
Facilitate smooth and seamless transitions using your legs and core
Focus mentally to work-through fatigue
Impulsion
Add resistance and energy to challenge yourself
Concentrate on pushing and pulling the pedals
Increase cadence and resistance yet maintain relaxation and rhythm
Straightness
Reinforce muscular balance and symmetry
Maintain correct angles of hips and legs
Minimize side to side movement
Stay light in your hands especially when doing transitions between
positions
Collection
Achieve mental stability and focus for the entire class
Rely on muscle memory for an intense workout
Fight-off fatigue maintaining perfect form
Fortify workout using the highest degrees of resistance

Baked Chicken Cutlets

Baked Chicken Cutlets
By: Fitness For Her

You’ll never feel like you are on a calorie-restrictive diet with this entree. It’s so delicious, you’ll feel like you are cheating. Serve with twice baked potatoes, sweet potato fries or whole wheat pasta.

4 chicken breasts
2 Tbsp olive oil
1/4 cup Italian bread crumbs

Directions
1. Trim off excess fat from chicken breasts.
2. Wash and pat dry.
3. Coat in olive oil
4. Pat cutlets lightly in bread crumbs.
5. Bake in preheated 350 degree oven for 20 to 30 minutes, depending on the size of the cutlets.

Health Benefits
High in protein but low in fat, sodium and sugar. Protein is important for women’s fitness and health. An excellent source of niacin and Vitamin B6, chicken also includes selenium, which is fundamental to women’s fitness and health and is an essential component to your metabolism.

We think these baked chicken cutlets are the best!  Tell us what you think by leaving a comment.

Tamale Pie Topped with Spoon-bread

Serves 3-4

12 oz. ground beef

½ cup chopped onions

¼ cup chopped green pepper

1 clove crushed garlic

1 cup canned, crushed tomatoes (with juice)

1 cup frozen corn kernels

2 tsp. chili powder

5 TBS cornmeal

¼ tsp. salt

1 cup 1% low-fat milk

1 egg

¼ c shredded lowfat cheddar cheese

Preheat oven to 350°

In a heavy, 10” nonstick skillet over medium heat, brown the beef, breaking it apart with a spoon, until no trace of pink remains. Transfer the meat to a paper towel-lined strainer over a bowl to drain off the fat.

To the skillet, add the onions and peppers. Cook for 3 min., or until the vegetables begin to brown. Add the beef back in with the garlic, tomatoes (with juice), corn, chili powder and 1 TBS of the cornmeal. Bring the misture to a simmer.

Transfer the mixture to a 1 ½ quart ovenproof casserold dish. Set aside. Place the salt and remaining cornmeal in a 2 cup microwave safe glass bowl/cup. Microwave on high for a total of 2 ½ minutes or until the mix comes to a boil. Stop and stir every 30 seconds during this time.

In a small bowl, beat the egg until foamy. Gradually beat in the hot cornmeal, then the cheddar cheese. Pour over the beef mixture and bake for 25-30 minutes or until the topping is slightly puffed and browned.

 

Calories 329
Carbs 2.9g
Sodium 374mg
Fat 5.9g
Protein 25.8g

 

Tips to a Healthier Happy Hour

Posted by Health and Fitness With Amy MAC

Yeah, I watched the 1988 Smash Hit film, Cocktail, the other night, so what?

It seems that one of the most difficult dieting obstacles is drinking alcohol and facing happy hours. If you are one of those that doesn’t have to worry about these social situations or can drink a club soda with lime (my staple) then the cocktail calories and the snacks that accompany them are not an issue for you.

For those that do struggle with this, here are some tips to a healthier happy hour:

A standard sweet and sour mix is practically all sugar and can run up to 200 calories. Kim suggests tossing the bottle and whipping up your own: mix 2 parts lime juice, 2 parts lemon juice, and 3 parts agave nectar. You’ll get vitamins from the fresh juices and Agave has 20% fewer calories than the sugary syrup typically found in mixers.

(The spiced cosmo further down the page also looks fantastic!)

Then it’s onto food. How do you keep with your diet when all the food around you is fried and you are suddenly starving? (Well, obviously you didn’t take my advice and have a healthy snack before you went out.) Anyway, here are a few ideas on making healthy happy hour food choices from FitSugar.

I love edamame but I’m not sure it would be a great substitute when I’m seeing and smelling french fries… we’ll see how that one plays out.

I know that it can be difficult trying to diet and be social and it’s one of the biggest obstacles for people but just remember that the goal is worth the sacrifice. Just be realistic on the food and beverage compromises that you can make and stick to your guns! I mean really, look at the struggles that Tom Cruise overcame to open “Cocktails and Dreams”!

Have a happy hour victory story? Want to profess your love for Tom Cruise? Feel free to do so in the comments.


More Sleep Helps Keep off Weight!

Doctor’s Orders: Sleep Well and Lose The Weight

Dr. Kent Sasse,
Author, Doctor’s Orders: 101 Medically Proven Tips For Losing Weight

Most Americans are overweight or obese today, and all those extra pounds take a tremendous toll on our health. It seems it is more difficult than ever to lose weight these days. Foods are more delicious, higher in calories, and more tempting than ever before. Our lives are also busier than ever, and finding time to exercise seems a nearly impossible task most days. But did you know that one of the best things you can do to successfully lose weight is get a good night’s sleep?
Research has shown that the lack of a good night of sleep leads to more weight gain. The mechanism is thought to be related to an increase in hunger and a decrease in some of our internal impulse control mechanisms. After a night of little sleep, we are tired, hungrier, less mindful of our food and snack consumption, and more apt to give in to temptation around food.
As a physician, I have definitely seen this phenomenon in my own life. After a night on call when I have had very little sleep, I tend to do a lousy job of eating well the next day. Somewhere in my subconscious I may seek to reward myself, or find comfort in things like doughnuts in the doctor’s lounge that I would usually avoid. I also find that if I have not slept enough hours that it is much harder for me to find the energy and motivation to go for a run or do other exercise. Bad combination: eating more treats and exercising less! No wonder lack of sleep is associated with weight gain and obesity.
So what can you do about it? Here are seven important practices you can undertake today that will maximize better sleeping and therefore help you in your journey to a healthier weight.
• For starters, don’t consume caffeine or other stimulants in the afternoon or evening.
• Establish a routine in which you sleep in a safe and comfortable environment that is controlled to your liking, paying attention to the temperature and darkness.
• Avoid alcohol beyond two or three ounces of wine. Alcohol makes us drowsy at first but causes a rebound effect that often wakes a person up in the wee hours and impairs rest.
• Avoid eating a large late night meal. This means a light dinner and no food after 8 PM.
• Find 30 minutes for a brisk walk or other exercise in your day or evening and you will sleep much better.
• Establish your bedtime and stick to it every night. Try to minimize emotionally charged events that occur close to bedtime.
• Set a goal of six to eight hours every night and stick to it. Once a week allow yourself to sleep longer and erase that sleep debt.
Importantly, many of us have unrecognized sleep disturbances that can only be diagnosed by a formal sleep study that is ordered by your doctor. The most common among these is called obstructive sleep apnea (OSA), a common condition that usually occurs as a result of weight gain. OSA afflicts over ten million Americans and is on the rise. It results from airway obstruction by the soft tissues of the neck and throat. If you snore, cease breathing for ten seconds or more during sleep, sleep restlessly, wake up often in the night, experience morning headaches, or simply feel tired all the time, you may need a sleep study. And you may want to talk to your doctor about things like depression and alcohol use that impair sleeping.
Often, lack of sleep just seems like a necessity with all the other responsibilities in life that take up time. If you need to lose weight, then sleeping more hours needs to become a priority. So, consider it a good day when the doctor tells you that the first item on your To-Do list toward losing weight is to sleep more hours. Enjoy those extra Z’s and you will feel better and more energetic, and you will be far better positioned to succeed in achieving your weight loss goal.
So sleep more; it’s Doctor’s Orders.

Baby, It’s Too Cold Outside: Five Ways to Get Fired up about Fitness this Winter

fired-up-for-fitness-thumb

Written by Shoshana Pritzker Friday, 05 November 2010 18:05

fitnessrxmag.com

It’s oh-so-cold out, and if you’re feeling (and looking) bulkier than ever in layers upon layers of sweaters and coats, you’re not alone. Not to worry. Dr. Lavinia Rodriguez, author of Mind Over Fat Matters, offers five simple steps for shaking the cold and getting fit this winter.

Tampa, FL (November 2010)—With the temperatures plummeting this time of year, it seems the opportunities to exercise are just as bleak as the weather forecast. Days full of rushing to holiday parties, shopping for friends and family, and nights curled up by the fire take over during the chillier months. This time of year presents the perfect excuse to indulge in delicious comfort foods and slack off on even the best-laid plans for exercising. “Winter is one of the most difficult seasons to stay committed to an active, healthy lifestyle,” advises Dr. Lavinia Rodriguez, author of Mind Over Fat Matters: Conquering Psychological Barriers to Weight Management.  “But just because it is cold outside is not a valid excuse to stop exercising. The key is to infuse exercise into your day-to-day activities.” So while it is easy to stay all bundled up nice and cozy indoors, you have to find the right motivation to keep up a healthier lifestyle. It is virtually impossible to keep up the same routine from the summer, and even demoralizing if you try. Instead, finding hidden incentive in the joy of the season is the best way to keep your spirits and motivation high. Read on for some of Dr. Rodriguez’s best tips for staying motivated:

Hibernating is just for the bears.
When we’re cold, we tend to want to just curl up with a blanket and relax. The season is filled with some of the best-tasting snacks, from eggnog and chili to cookies and chocolate. But these comfort foods can quickly result in a bit of a winter bulge. As soon as the winter coats and sweaters come off, you’ll wish you had showed more restraint.   “Exercising in the cold weather not only burns fat while you’re exercising,” encourages Dr. Rodriguez, “it also motivates you to be active instead of being a couch potato. Keep in mind that every opportunity to move should be capitalized on. Even something as simple as going to the mall to shop for gifts can be exercise. Finding ways to fit exercise into your daily life is key!”

Turn up your internal heater.
The long (well, not really so long) walk from the car to the gym seems almost unbearable in the blustery winter winds. And the thought of changing clothes in the chilly gym locker room, accompanied by the presence of running shorts, is almost too much to stomach.  “Don’t forget that exercise actually warms you up,” explains Dr. Rodriguez. “Think of your red cheeks and glistening forehead as an indicator that your body temperature is rising. Being inactive will only perpetuate the chilliness of the season.”

Maintain a glass-half-full mentality.
In the dead of winter, the sunny days of summer may seem ages away. But soon enough you’ll be packing shorts and bathing suits for long, hot vacations. Just think about how much slimmer you’ll be when the weather warms up if you maintain a healthy lifestyle all year long. You’ll be beach body-ready long before Memorial Day.  “Summer is a big motivator for slimming down,” says Dr. Rodriguez, “but don’t wait to start slimming down in the summer months! Winter is actually a great time to experiment at the gym with new workout routines. Most people tend to quit working out in the cold weather, so take advantage of all the classes and equipment that’s usually reserved.”

Walk it out (snow boots optional!).
If you take a trip to the mall or even a brisk walk around the neighborhood, don’t forget that every step counts. Yes, while going to the gym and engaging in rigorous exercise is great, it’s not always feasible. Start keeping count of your steps with a pedometer and challenge yourself to be more active. Ask for a pedometer this holiday season or even sneak and buy one for yourself! “Wearing a pedometer motivates you to take more steps daily,” says Dr. Rodriguez. “Set a goal and gradually increase your steps to 10,000 per day if possible. Turning exercise into an enjoyable part of your day will greatly increase your odds of living a healthy lifestyle all year long.”

Welcome the winter wonderland.
Think of all the fun winter activities you used to do as a kid—sledding, skiing, and ice skating, just to name a few. Who says you have to stop enjoying winter just because you’re an adult? Plan a weekend ski trip with your girlfriends or go caroling in your neighborhood. The options are endless for winter fun. “Winter has a lot of special activities that you’re not able to do year-round,” says Dr. Rodriguez. “Think of all the winter traditions you can start or continue with your family and friends just by finding ways to have fun outside. If you’re having fun, it’s like you’re not exercising.” “Motivating yourself in the winter is as simple as embracing the colder temperatures and using them to your advantage,” advises Dr. Rodriguez. “The key is to find fun and easy ways to stop the weather and shorter days of the season from being a deterrent to your healthy lifestyle.”

Turkey Veggie Sloppy Joes

We LOVE Heather Connell at Multiply Delicious!

This week we couldn’t resist her Turkey Veggie Sloppy Joes! Make sure to check out her blog as well as follow her on twitter @multiplydelicio

10.9.10

I have had a full few days.  I took off from home to head to San Fran yesterday for a full weekend of Blogher Food.  Yea!  I have been looking forward to this trip for a long time now!  I arrived in SF really late last night and have had a full first day here jammed packed with meeting other amazing food bloggers and learning so many new things and valuable information.  I have one more day jammed packed with fun things and then I head back home.  Don’t worry, I promise to recap everyone on the trip once I’m back home.

Now let’s talk about these sloppy joes.  I recently received an email from Sarah, a wonderful reader and fellow mom.  Sarah asked me for a healthy and meatless idea for sloppy joes for her daughter.  This recipe suddenly came to mind because it’s one of my families favorites and it’s a health version to sloppy joes.  It’s packed with veggies which is something we are always trying to fit into our little ones lives these days.  And I’m not talking about one veggie…we are talking 5 different veggies!

Wow!  And it’s not only got the veggies but it’s got protein.  I used turkey for this recipe but you could easily substitute it for meat-less ground.  I found this recipe last year when I subscribed to a wonderful magazine called Clean Eating.  It’s always got healthy and delicious recipes that I’m always eager to try.  Next time your at your bookstore see if you can find it on the stands.  It’s a great source for healthy recipes.  I found this recipe and it’s now a favorite.

So Sarah, I hope you daughter enjoys this sloppy joe recipe as much as my family does.

Have a great weekend everyone and I’ll be back soon to share with everyone my adventures at BlogHer Food.  Now it’s time for me to get some shut eye and rest because tomorrow will be a very long day.

Turkey Veggie Sloppy Joes

Print Recipe

1 ear fresh corn, shucked (about 1 cup)

1 pound white turkey meat (or meat-less ground)

1 red bell pepper, diced

1 yellow bell pepper, diced

1/2 cup red onion, diced

1 1/2 teaspoons chile powder

1 teaspoon garlic powder

1/4 teaspoon salt

2 medium tomatoes, diced into small pieces

1 cup low-sodium chicken (or veggie) broth

1 1/2 tablespoons tomato paste

2 teaspoon low-sodium soy sauce

1 tablespoon arrowroot dissolved in 2 tablespoon cold water (or cornstarch)

Whole Wheat Hamburger Buns

1/2 cup low-fat Monterey Jack Cheese, shredded

Instructions:

Use a small, sharp knife to cut kernels off corn. Set aside.

In a large nonstick skillet over medium-high heat, cook turkey, breaking it up with a spatula or spoon, until it begins to brown, 3 to 4 minutes.  If using the meat-less ground instead of the turkey, cook according to package directions.  Add red and yellow peppers and cook, stirring occassionally, for 2 minutes.  Add onion and cook, stirring occassionally, for 4 minutes.  Add chile powder, garlic powder and salt and cook, stirring occassionally, for 1 minute.  Stir in tomatoes, corn, broth, tomato paste and soy sauce, increase heat to high and bring to a boil.  Reduce to a simmer, cover and cook for 20 minutes.

Add arrowroot mixture (or cornstarch) to sloppy joe mixture, stirring until sauce thickens, 30 seconds to 1 minute.

Toast hamburger buns until lightly browned.

Place a bun half on each plate, open-faced.  Top buns with Sloppy Joe mixture, dividing evenly.  Sprinkle with cheese, dividing evenly, and serve.

Adapted from Clean Eating September/October 2009 Issue

Quick Home Dumbbell Workouts by Kristine Fretwell

Quick Home Dumbbell Workouts

By Kristine Fretwell on February 7, 2011 7:00 AM
Busy Butt Healthy Blog

Happy Monday!  Did you watch Super Bowl yesterday?  Brent did, I half-watched.

So for this week’s “News, Facts & Fitness Monday”, I figured it was time for some more workouts!  It seems like many of you do a lot of workouts at home (especially the moms).  DVD’s are great, and I’m a big fan of P90X, Insanity, etc.  Even if your using these videos (for cardio, or weights, or both), and your wanting to get lean, you need to use heavy enough weights and make it challenging!  I use 15 lb dumbells for majority of exercises.

dumbells.jpg

For all these workouts, go as heavy as you can.  10-15 lb dumbells.

PLEASE PLEASE, don’t waste your time with 3-5 lb weights!  Is this YOU?

granny.jpgI didn’t think so….give the 3 lb weights to your grandmother!!!!

If your not sure what some of the exercises are, just google it, there are tons of cartoon graphics and video’s out there to demonstrate.

These workouts are quick, you should be able to bang one off sometime through the day or evening. You don’t need a video or music.  Just have it printed out and handy!

To makeup a workout week, you could do this split, plus a little bit of cardio 2-3 times a week.  Pair that with a clean diet and you are well on your way to some results!!!

NOTE: * Superset means no rest in between.  Do the two exercises back to back, then a short rest.

Shoulders/Biceps

3 set of each series 10-12 reps

1) Shoulder Press—superset with Bicep Curls
2) Lateral Raises—superset with Hammer Curls
3) Front Raises—superset with Concentration Curls
4) Upright Row—superset with V-Raises

Back/Triceps

3 sets of each series 10-12 reps

1) Tricep Dips—superset with Dumbbell Single Arm Row (10 per side)
2) Pushups—superset with Bent Over Reverse Flies
3) Dumbbell Kickbacks—superset with Deadlifts
4) Overhead Tricep Extension—superset with Pushups

Legs

3 sets of each 12-15 reps, using dumbbells

1) Half Squats
2) Alternating Lunges (12-15 per leg)
3) Walking Lunges
4) Pump Lunge (12-15 per leg)
5) Deadlifts

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Hope these help!  Let me know what you think in the comments below.  Enjoy your week!

Dotted Line

Strawberries, Salmon, & Fettuccine

From the Kitchen of: Fitness Magazine

Serving Size:4

Ingredients

Directions

In a small bowl whisk together raspberry vinegar, olive oil, sugar, pepper, and garlic. Reserve 1 tablespoon of the oil mixture; set aside.

Rinse fish; pat dry. Place fish on the greased, unheated rack of a broiler pan; tuck under any thin edges. Brush fish with reserved oil mixture. Broil 4 inches from the heat for 4 to 6 minutes per 1/2-inch thickness or until fish flakes easily with a fork.

Meanwhile, cook pasta in boiling salted water according to package directions; drain. Return pasta to saucepan. Pour remaining oil mixture over pasta; toss to coat.

Flake cooked salmon. Add salmon and strawberries to pasta; toss gently. Transfer to a warm serving platter. Sprinkle with green onions.

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