Skinnytaste Dinner Plan (Week 15)

 

Happy weekend! Sharing week 15 of my weekly dinner plans. I use The Skinnytaste Meal Planner picture below to plan my dinners for the week.

A 52-week meal planner, food tracker and exercise tracker in one. I’ve included the Smart Points next to the recipes since I am currently on Weight Watchers. Also, if you have The Skinnytaste Cookbook, and currently on Weight Watchers, I have all the Smart Points listed here for your convenience.

If you’re new here you can see the older plans below. Meal planning is a great way to get organized before heading to the supermarket to get ready for the week! My breakfast is usually something quick like eggs with fruit, a smoothie or avocado toast. We’re a family of four, so if a recipe serves more, it’s either packed up for everyone’s lunch or eaten the next day as leftovers. If you would like to see some of the previous week's dinner plans, click here.


Monday: Mushroom Stroganoff (Meatless Monday!)
9 Smart Points

Tuesday: Chicken Enchiladas with Cilantro Lime Rice
11 Smart Points Total

Wednesday: Spiralized Shanghai Beef and Broccoli 
(I used spiralized broccoli stems, look for thick stems)
7 Smart Points

Thursday: Beef Tomato and Acini di Pepe Soup (huge hit in my house!)
with crusty whole wheat bread (5SP + 2 SP 1 oz bread)

Friday, Saturday and Sunday – Away!


Click Here To See The Full Recipe…

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The Single Dumbbell Workout Plan

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When you walk into a gym that seems overly crowded and filled with terrible equipment, you should head straight for the dumbbell rack. You can begin a single dumbbell workout plan that will strengthen your entire body without you having to stand in long lines to use old equipment. Here are four exercises that must be added to your workout plan.

Focus on heavy lifting during this workout. If you are a regular lifter, you should begin with a weight of about 45 pounds. Those who are just getting back to the gym after a hiatus should stay in the 20-30 pound range. You may notice that there aren’t any supersets, but this because they are unnecessary when you are doing movements that are complex and demanding on the metabolism. You should rest for no more than a minute and a half between sets and two minutes between your exercises. You should aim for a 45 minute session that leaves your body sore and covered in sweat.

One-Arm Dumbbell Snatch

This is a great exercise to add to your single dumbbell workout plan. It works on the majority of your pulling muscles while improving your coordination and timing. Begin with your feet shoulder-width apart and squat enough for the dumbbell to rest between your legs near your shins. Make sure that your back remains flat and avoid using your opposite arm for support. Next, thrust your hips forward while slightly jumping upward and allow the momentum to move the dumbbell to a place that is level with your eyes. Pull the weight up rather aggressively until your arm locks out overhead. This should all occur with one motion. Hold the weight close to your body without allowing it to swing outward. You should do four sets with eight repetitions for each arm.

Goblet Squat

Dumbbells are not as wielding as loaded barbells, so the goblet squat uses far more muscles than the back and barbell front squats. In order to stay upright, you will need to fire stable, small muscles. The front load will allow your torso to remain in a a vertical position, which means that you will have an improved alignment and more depth. Doing goblet squats with the right techniques can be rather difficult, but it will allow you to increase to the level of mobility needed for solid front and back squats. In order to do it, sand with your feet positioned a bit wider than your shoulders and hold the dumbbell to your chest. Push your hips back and make sure to keep your chest up, then squat until your elbows touch the inner part of the knees. Complete five sets of 15 reps.

Single Arm Plank And Dumbbell Row

One of the main functions of the abdominal muscles is to help keep your torso stable against any outside forces (like when someone runs into you when you are walking down the street). The perfect solution to this is doing anti-rotational planking. On a bench or some other knee-level surface, plank with your arms resting on the bench, feet firmly planted together on the floor, arms straight and a dumbbell in one of your hands. Move the hand that contains the weight from the bench so it hangs down on the side. Engage your abdominal muscles and plank as if both hands remain on the bench. Keep your hips level without twisting them, row the weight up to the torso and squeeze the shoulders together at the top. Lower the weight down very slowly and repeat . Complete four sets of 12 repetitions for each arm.

Turkish Get-Up

This is the last move of the single dumbbell workout plan. It will help strengthen your core. back, legs. shoulders and chest – basically, everything – and it will help condition your metabolism, increasing your heart rate quickly when you stand straight up with the weight then lower it back to the floor. If you do several of these in a row, it can be as tiresome as sprinting.

Lie on your back with the dumbbell in your hand held up over your right shoulder. Bend the right knee and keep your right foot flat. Move your left arm into a 45-degree angle and shift all your weight to the left side of your body. Press the left palm on the floor, raise your hips and move your left foot backward until you are kneeling on the left knee. Keep the right arm in a steady position and stable to the shoulder. Keep your eyes on the dumbbell for the duration. At this point, shift your weight on the right side and stand with the dumbbell remaining above your head. Now do each step in reverse while holding the dumbbell stable with your arm locked above you until you are positioned on your back again. Complete three repetitions on each side for a minute and a half each.

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Tuscan Pork with Chickpeas and Spinach

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Ingredients

• ¼ cup olive oil
• ½ cup onion, chopped
• 1 ¼ pounds pre-marinated* lemon-garlic pork fillet, cut into 1/2″ thick
• 1 (15-ounce) can chickpeas, drained and rinsed
• 1 (15-ounce) Italian-seasoned tomato sauce (without added sugar)
• ½ teaspoon salt
• 20 ounces (approx. 2, 10-ounce bags) baby spinach leaves
• 2 tablespoons lemon juice

*If you’d rather DIY,  mix 4 cloves minced garlic, 1 lemon zested and juiced, and ¼ cup canola oil and marinate overnight.

Directions

1. Heat the oil in a large skillet over medium-high heat. Add the onion. Cook, stirring occasionally, for about 2 minutes, or until fragrant. Scrape the onion to the side.
2. Add the pork. Cook for about 4 minutes, turning once, until browned on both sides.
3. Add the chickpeas, tomato sauce, and salt. Stir. Adjust the heat so the sauce is at a moderate simmer. Cover and cook for 5 minutes.
4. Add the spinach, a large handful at a time, covering the pan between each addition. Cook for about 3 minutes total, or until all the spinach wilts.
5. Transfer the pork to plates.
6. Add the lemon juice to the pan. Stir to combine. Spoon over the pork.

Source: Tuscan Pork with Chickpeas and Spinach – MyFitnessPal 

Image Credit: Tuscan Pork with Chickpeas and Spinach

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Crispy Baked Kale Chips

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Ingredients

• 1 (6-ounce) bunch curly green kale
• ½ tablespoon olive oil
• ½ teaspoon garlic powder
• ¼ teaspoon smoked paprika
• ¼ teaspoon onion powder
• Salt to taste

Directions

1. Preheat oven to 300°F.
2. Remove stems from the kale leaves and chop into 1-inch to 2-inch pieces. Spin kale in a salad spinner to remove excess moisture or pat dry with paper towels. Transfer kale leaves to a large bowl.
3. Toss with olive oil, garlic powder, paprika, onion powder, and salt. Using your hands, gently massage oil into leaves.
4. Spread kale leaves in a single layer onto a baking sheet or two. (Make sure leaves don’t overlap.)
5. Bake for 20-25 minutes or until kale leaves have darkened and dried. Let sit on the stovetop for 5 minutes to cool before serving.
6. Store extra chips in an airtight container.

Source: Crispy Baked Kale Chips – MyFitnessPal

Image Credit: Crispy Baked Kale Chips 

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Surprising Diet Advice: Why Science Justifies Eating Fried Food

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Surprising new research indicates why science justifies eating fried food. When vegetables are either fried or sautéed in EVOO (extra virgin olive oil), cancer-fighting compounds are strengthened.

Vegetables in general are good for your body. However, by frying them with EVOO, you improve them in two important ways. First, you give them a boost in taste. Second, you make them even healthier for you.

That may not sound right, but you did see the line correctly. You need to FRY the vegetables. The University of Granada just put out a study that indicates that cooking vegetables in this way has a number of benefits. The food can help you stave off cancer. It can help you age well and even keep you from developing macular degeneration and diabetes.

Whenever you cook a vegetable, you decrease the amount of nutrients it has. This is because when a vegetable is boiled, vitamins are released into the water. As a result, frying was thought to be harsh on food as well. However, this latest study shows that might not be the case.

Researchers worked with eggplant, tomato, pumpkin and potato to determine why science justifies eating fried food. They removed both the skin and the seeds, and they cooked the vegetables in several different ways. They were boiled in water, boiled in water and extra virgin olive oil, fried in EVOO and sautéed in EVOO.

After the vegetables were done, researchers looked at several aspects of the food. They examined the moisture content, number of phenols, dry matter, antioxidant capacity and fat. Vegetables that were fried in extra virgin olive oil had more fat, less moisture and had higher antioxidant and phenol levels. These same results were not found among the other methods of cooking.

As a result, the researchers determined that using oil to transfer the heat led to higher levels of phenolic compounds in vegetables. This means that the vegetables are even better for you, although they do have more calories as a result of the cooking process. Boiling did not have this same effect, because the heat transfer took place in the water.

It is important to remember that fat is not the enemy. Keep an eye on the amount of oil that you are eating, however; you do not want to go overboard.

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Reasons Why You Still Can’t Lose Weight: No, It’s Not You

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We have all been there: we slave away at the gym or at home, trying to free up some space on the waistband of our jeans. But we can’t seem to get it right. Now, a new study surfaces to explore one of the possible reasons why you still can’t lose weight even after all that exercise.

Here’s why you exercise so much and still can’t lose weight

(CNN)If you are intensifying your running regimen in hopes of losing weight, you might be running around in circles: There is a limit to how many calories we can burn through exercise, a new study suggests.

The grim message comes from a small study of a group of 332 adults living in the United States, Jamaica and Africa, some of them more sedentary and some more active. A team of researchers measured their activity level for seven days using an accelerometer, similar to the kind in the
Fitbit and other wearable devices, and also measured the number of calories the participants burned over the week. Read More…

While our bodies may be naturally hard-wired to resist radical weight loss, there are still some ways we can ensure the successful – and healthy! – losing of the extra weight. First off is burning calories without actually exercising, which may not lead to the plateau that seems to suspend our metabolism. In the same way that standing can help you burn calories, twitching is also effective. Small, seemingly insignificant things such as tapping your feet or drumming your fingers still expend energy, which drives your metabolism.

Also, eat healthy. Low-calorie foods such as celery, cucumber, carrots and tomatoes do not make as big of a dent in your eventual weight as food items like, for instance, pasta. Even better, there are certain foods that actually burn calories – and hopefully help you find a stop to the reasons why you can’t lose weight. These include whole grains, fruits, yoghurt, blueberries, and almonds.

As much as possible, do not eat anything that you know will go straight to your thighs – but do not also deprive yourself too much that you will get tired of healthy food and forever abandon it. Try to find a balance, but also try to tip the scale in favour of a healthy diet.

Lastly, drink water. Water is the basic component of every chemical process in the body – including your metabolism. It does not, by itself, burn calories, but it can help you stay on track of your weight loss efforts as it helps keep hunger pangs away.

Image Credit: Here’s why you exercise so much and still can’t lose weight – CNN News 

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Expiration Dates on Your Food Mean Nothing

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Most of us don’t like endings; but when they play a direct role in our digestive processes, that’s a different story altogether. Food items we have picked up from the grocery should therefore be examined to ascertain until when they are good for. But, in light of a recent finding, the effort may not even be worth it: expiration dates on your food mean nothing.

Expiration Dates on Your Food Mean Nothing

Sell by, best if used by, expires on, display until; the shelf life of food seems like it’s a well regulated, concrete affair, but it’s not: It differs by region and type of food. In the end, those labels mean almost nothing, which leads to both food waste and an assumption of safety. Read More…

Just because expiration dates on your food mean nothing does not mean you don’t have to care about freshness, though. Eating fresh food is still a wonder in a world of ready-made canned items, and it comes with plenty of benefits, too.

More nutrients. Fresh food contains more naturally-occurring nutrients not readily found in processed food. This is why vegetables and fruits are better bought from the market. Fresh turkey breast also contains less extra sodium or fat than turkey deli meat.

• More enzymes. The enzymes in processed food are believed to have been removed to prolong its shelf life. In fresh food, however, enzymes are present to do what they ought to: assist with digestion.
• More hydration. Dry food may not be altogether bad, but it is less appetizing than fresh, hydrated food. Plus, more hydration means more nutrition for your cells.
• More servings. Frozen food generally has less portions of the food, compared to when you can just pick up the produce.

To be sure that you’re eating fresh, mind these suggestions:

Buy organic. No chemical additives, but quite pricey. If you don’t have the budget for it, opt for food that can be eaten unpeeled or those with thin skins.

Buy local. As much as possible, source your food from your area’s farmer’s market. This lessens the time it takes for the food to be transported, as well as the uncertainties involved in having food grown elsewhere.

Image Credit: Expiration Dates on Your Food Mean Nothing – Life Hacker 

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Study Finds Certain Strains of HIV Resistant to Key Drug Tenofovir

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According to the World Health Organization, around 35 million people in the world were living with HIV at the end of 2013. New cases have since been diagnosed and logged, which – more than anything – makes the epidemic one of the most serious issues we have all had to deal with. Now it seems like another hurdle has to be jumped as a study finds certain strains of HIV becoming resistant to key drug administered to a lot of patients.

HIV becoming resistant to key drug, study finds

Strains of HIV are becoming resistant to an antiretroviral drug commonly used to prevent and fight the virus, research has suggested.

HIV was resistant to the drug Tenofovir in 60% of selected cases in some African countries, according to the study, which covered a 17-year period.

The research, led by University College London, looked at 1,920 HIV patients worldwide who had treatment failure. Read More…

While that is still in the works, we can all do our part in helping people living with HIV in Africa and in other parts of the world find a little solace and comfort. 

• Providing emotional support. The stigma surrounding HIV is widespread, and it can easily make someone with the condition depressed, anxious, or otherwise emotionally bothered. Support groups that aim to share hope and information with HIV patients and their families can do a lot to ease the pain and stay on top of new information about the condition.
• Starting wellness programs. News of HIV becoming resistant to key drug Tenofovir does not have to mean there is no more hope for patients. If you have the resources necessary for them, wellness programs for people living with HIV can do a lot to manage their health. They don’t even have to be expensive; a simple vegetable gardening project can already contribute something of significance.
• Educating people. Lastly, committing to spreading news and information vital to the prevention and management of HIV is important. For instance, educating people about staying HIV-free or, if they contract it, managing the condition can mean a world of difference in communities. More open discussions on the disease should also be done to better facilitate communication exchange, in the hope that it will lead to some truly good news for patients some day.

Image Credit: HIV becoming resistant to key drug, study finds – BBC News

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Best Workout Songs of 2000s: Beyonce, Round 1

Bust out your shiny cargo pants, tattoo chokers and super chunky highlights, because the early 2000s are back, y’all! Everybody ready to dive into the latest workout song battle? We know we are — we’ve been itching to see which tunes released between 2000 and 2010 make you want to work up a sweat, and we’re kicking off our March Madness-style tournament today with the first 8 match ups! (That’s 16 rocking jams, for those of you who struggle with the maths.) How did we seed the songs, you ask? Well, a couple of weeks ago, we asked readers to let us know …

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10 Reasons to Walk Your Dog

Happy National Walk Your Dog Month! (So we’re just barely squeezing it in, but better late than never, right? Right!) And because walking is good for you and your dog — and because owning a pet is awesome — we thought the best way to celebrate this special month would be with some fun facts from animal welfare expert, Aimee Gilbreath at Found Animals. Read on for her 10 awesome and hilarious reasons why you should walk your dog today! 1. The Dog Ain’t Gonna Walk Itself Look, the sad truth is that dogs refuse to take responsibility for their own health. While …

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Roasted Cauliflower Salad

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Ingredients

• 1 cup Black or Green Lentils (gluten-free if necessary), uncooked
• 1 head of Cauliflower, cut into 1-2 inch florets
• 2 tablespoons Olive Oil
• ¼ teaspoon ground Cumin
• ¼ teaspoon ground Cinnamon
• ¼ teaspoon Garlic Powder
• Pinch of Cayenne
• Sea Salt & Ground Pepper, to taste
• 2 tablespoons Tahini
• 4 tablespoons Lemon Juice
• 1 teaspoon Maple Syrup
• 10 Medjool Dates, pitted and chopped
• ½ small Red Onion, chopped
• 4 cups loosely packed Spinach

Directions

1. Pre-heat oven to 425°. In a saucepan, combine the lentils with 2 cups of water and bring to a boil. Simmer over moderate heat until tender, about 20 minutes. Drain well and let cool.
2. Place cauliflower, oil and spices (cumin, cinnamon, garlic powder, cayenne, salt and pepper) into a large bowl and toss. Spread mixture on a large baking sheet or stone and roast for 20 minutes or until the cauliflower has browned and become tender. Be sure to toss the cauliflower at least once while roasting.
3. In a bowl, whisk the tahini with the lemon juice, maple syrup, and 2 tablespoons of water until smooth. Add the lentils and season with salt and pepper; toss to coat. Add roasted cauliflower into the bowl. Then add your dates, red onion and spinach. Toss the salad a bit, plate and serve.

Source: Roasted Cauliflower Salad – MyFitnessPal

Image Credit: Roasted Cauliflower Salad

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Ginger-Garlic Spiced Pork Chops

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Ingredients

• 4 (4-ounce or 115 grams each) boneless center-cut loin pork chops (about ½ inch thick)
• 2 tablespoons brown sugar
• 2 teaspoons paprika
• 2 teaspoons ground coriander
• ¾ teaspoon salt
• ½ teaspoon crushed red pepper
• 1 tablespoon bottled minced ginger
• 2 teaspoons bottled minced garlic
• Green onion for garnish (optional)

Directions

1. Lightly score a diamond pattern on both sides of pork. Combine sugar and next 6 ingredients (sugar through garlic); rub evenly over pork.
2. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add pork; cook 4 minutes on each side or until done. Garnish with sliced green onions, if desired.

Source: Ginger-Garlic Spiced Pork Chops – MyFitnessPal

Image Credit: Ginger-Garlic Spiced Pork Chops

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New Study Finds Caffeine Doesn’t Cause Heartbeat Irregularities

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Caffeinated products such as coffee, tea, and chocolate are among life’s greatest pleasures. When life starts to get a bit too much, we know we can always rely on them. What’s better is that, despite claims to the contrary, a new research finds that caffeine doesn’t cause heartbeat irregularities – so we can feast to our heart’s desire!

Coffee vindicated: Caffeine doesn’t cause heartbeat irregularities, study finds

It may speed you up in the morning, but drinking coffee, tea or chocolate does not appear to cause heart palpitations, heart fluttering and other out-of-sync heartbeat patterns, researchers say.

Their report challenges a widely held belief that caffeinated drinks may cause irregular heart rhythms that can lead to heart failure or dangerous heart rhythm disorders. And it’s another reason to enjoy that morning cup without guilt. Read More…

Good news, then, for all of us who need a little caffeine to be at our best. But just because caffeine doesn’t cause heartbeat irregularities does not mean your heart is all set. There are some ways we can ensure our cardiovascular health, such as:

• Visiting your doctor regularly. Annual checkups are important to staying on top of your health, especially if you are above 35. Have your cholesterol, glucose, and blood pressure levels checked, consult your doctor for the ideal diet, and follow recommendations.
• Eating the right food. Speaking of diets, there are certain foods that help keep your heart healthy. Fruits and vegetables make the top of this list, as well as fish. If you need more help, look for grocery labels that determine which foods are rated good for our hearts. While you’re at it, don’t forget to keep yourself hydrated. Carry a water bottle around with you, and frequently drink from and refill it.
• Exercising. Finally, exercise. The benefits of consistent physical activity for our hearts have long been established, and it will be a shame to miss out. You can opt to go to the gym, or you can do it from the comfort of your own home. Find an exercise program that you like, and consult a professional for the exact specifics such as the duration of the routine, its frequency, and other important information.
• De-stress. Keeping ourselves happy keeps our body functioning the way that it should.

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Olive Oil Sold as HIV and Cancer Cure by Self-proclaimed “Archbishop”

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HIV and cancer are among the most deadly conditions that exist in the world today, and what is unfortunate is that no absolute cure has been found for either of them yet. That is not to say, however, that treatment suggestions do not exist. There are many, and among the more recent is olive oil sold as HIV and cancer cure.

Olive Oil Sold As HIV And Cancer Cure By “Archbishop”

At present, despite decades of research, there is no cure for HIV. So anyone who claims to be able to do so is lying. And that includes a case that has recently come to light in the U.K., where a man has been selling olive oil as a miracle cure for HIV. And cancer, of course. Read More…

While olive oil sold as HIV and cancer cure is not exactly the treatment that it purports to be, there are still plenty of ways to manage the conditions. Both exact quite high tolls, but with the right care, they do not have to take more than what they ought to.

If you or your loved one is living with either or both conditions, considering these tips may be of help towards reducing the negative impacts of the diseases.

• Getting the right help. There are various treatment methods available for the two conditions – and they do not usually include olive oil sold as HIV and cancer cure. It is critical to stick to the treatment recommended by the doctor, as well as follow medical instructions down to the letter. The duration of the treatment should also be strictly observed, and routine checkups should be done for continual assessment.
• Getting support. As important as physically taking care of the patient is looking out for his or her mental and emotional health. They are serious conditions that pose a lot of significant risks, yes, but reducing the fear that surround HIV and cancer is sometimes half of the battle. For this, a strong support system should be available to the patient to help him or her feel safe. Encourage the patient to open up whenever he or she needs to, too, to help ease his or her worries. And be understanding and loving.

Image Credit: Olive Oil Sold As HIV And Cancer Cure By “Archbishop” – IFL Science

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Running Outside vs a Treadmill: Which Works Best For You?

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A 2013 study found that 75 percent of 1, 200 Americans prefer running as their primary form of exercise – either around streets and parks or inside the gym. If you want to be a part of the statistics, you’re in for a treat as running offers a lot of benefits to those who consistently do it. But which type works best: running outside vs a treadmill?

Is it better to run outside or on a treadmill?

Runners have always had a view on whether treadmill running is easier than doing it outdoors. Michael Mosley weighs up his options.

For those of us who rather optimistically made a New Year’s resolution to do a bit more exercise, running is the obvious and popular option. But is it better to do your running outdoors, in the wind and rain, or to go down to your local gym and work up a sweat on the treadmill, while surreptitiously admiring your reflection in a giant mirror? Read More…

No matter which way you personally swing when it comes to running outside vs a treadmill, there are things all runners should remember to make the most out of the exercise. These include:

• Listening to what your body is telling you. Developing the right running style is integral to reaping the full benefits of the exercise. Before you start, do a head-to-toe inventory to assess your physical status, and be particularly careful with how different body parts are positioned. For instance, your neck and shoulders should be relaxed; your hips should also be aligned with your shoulders. Relax your hands, as well, and your arms should be bent in such a way as to form a natural arc from the hip to the center line.
• Warming up properly. This should come as no surprise, but it’s surprising how many runners fail to do this before a run. Warming up preps your body for the exercise, and it does not matter which side you take where running outside vs a treadmill is concerned. If you like to run after a day in the office, especially, loosening up is important.
• Developing your cadence. Finally, create a routine that you are comfortable with. One particular component of this is your cadence. 180 strides for both feet is considered ideal, but this can vary according to the length of your legs. If you can only do around 160, try taking quicker and shorter strides.

Image Credit: Is it better to run outside or on a treadmill – BBC News 

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Low Intensity Interval Training in 45 Minutes? Game!

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Going to the gym is something we all have to do every day. Some days, however, we all wish we don’t have to. If you feel like not spending more than an hour at the gym, this low-impact interval training by  Grokken trainer Jaime Mcfadden may make you a believer. Best thing about it: it only lasts for 10 minutes!

High intensity interval training has long been touted to be extremely beneficial to shedding off serious pounds, more so than other types of training. And this featured low impact interval training will live up to the hype. Each move lasts for 45 seconds, with 15 seconds of rest at each interval where you can still work your core. And you do not need an expansive space: as long as you have a little space that allows you to move freely, you’re good to go.

Try these low Intensity Interval exercises below!

• Reverse lunge with knee tuck. Keep your feet hip-width apart and step the right foot backwards to form a reverse lunge. Shift all of your weight then to your left foot and get your glutes working, then brace your core. Next, bring your right foot forward while also jumping off your left foot so you can bring your right knee to your chest. Land on your left foot, and start the lunge on the other side.
• Push-up with reach. Settle yourself in the push-up position and as you lower your chest close to the ground, slide one of your hands out in front of your body and keep the arm extended. Push both hands to the ground and squeeze your abs and go back to the start position. Repeat on the other side.
• Plie squat. Stand with feet slightly more than shoulder width apart. Hold a dumbbell between your legs with both hands while keeping your head up and your back straight. Lower yourself into a sitting position and hold it for 10 to 20 seconds. Then push both feet to the ground and get back up to the starting position.
• Dips. Raise yourself on two dip bars with your arms. Lower your body until your shoulders are below your elbows. Then push yourself back up.
• Standing crunch. The last exercise of this low intensity interval training, start by standing with feet hip width apart with your knees slightly bent. Lift your right leg and bend the knee at a 90-degree angle. Put your hands on either side of your head, but do not lock your fingers or pull your head. Crunch your right knee to your right elbow, while keeping your chest lifted and your spine neutral. Switch legs and repeat.

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3 Tips to Shed Body Fat for Good

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If you want to shed body fat for good, you have a lot of benefits to look forward to – and they are not limited to your physical appearance. Reaching your ideal weight prepares you for enhanced sports performance, increased strength, more stamina for cardio performance, and fewer risks for joint pains and other injuries, among others.

Fat loss training, however, does not give way to the same set of results for everyone who does it. And the main difference lies in our approaches to diet. Below are some tips designed to help you achieve all that you should from your training and keep off the extra pounds forever.

1. Make healthy lifestyle changes. Permanently losing fat is not only dictated by how much time you spend in the gym; it is also measured by the kind of lifestyle commitments you are making. Of course, you need to find an exercise program that challenges and entertains you enough that you will not have any issues continuing it. Equally as important is being realistic about your diet. You can’t expect to maintain your weight if you keep indulging in every day cheat days. Plan your meals around vegetables and fruits, with minimal starchy foods.
2. Keep your water bottle handy. Water is integral to fat loss because it is the basis for every chemical reaction that occurs in the body, including fat loss. Water also helps your appetite in check by keeping you full longer. If you have a 20-ounce water bottle, keep it within reach and make sure you empty it to the last drop around five times every day.
3. Less calories in, more calories burned. How much calories you need to take is determined by the sum of your resting metabolic rate and the number of calories you burn during exercise. To get your RMR, multiply your body weight in pounds by 13. Calories burned during exercise, on the other hand, range from 200 to 350 per half hour of lifting or moderate-intensity aerobic exercise. To shed body fat for good, eat less calories than what you can burn.

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Keep off the Extra Pounds with 3 Essential Foods for Fat Loss

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Anyone who wants to be fit knows that whatever we put inside our mouth plays a huge role in the results. This is why so much effort is being put into finding out what we should have in our cupboards and fridge, and subsequently planning them into our meals. If you want to make sure that you have in your kitchen what you need, too, check out these essential foods for fat loss and better health.

True, the American Council on Exercise says that no food is an absolute fat shedder – but some of them can better help you fit into that old pair of jeans faster. These include:

3 Essential Foods for Fat Loss

Spinach

Popeye’s favourite vegetable is so rich in nutrients but so low in calories, which makes it ideal for replacing high-calorie foods (such as half of the egg or cheese in your morning omelette). One cup of fresh spinach is said to only have 7 calories. Just make sure you buy it from an organic market.

Hummus

Yes, there’s a reason this dip is so popular. A study in the Journal of Nutrition and Food Sciences found that those who regularly eat hummus tend to have smaller waistlines and healthier diets. This is because this Middle Eastern specialty is packed with fibre and protein that will keep your belly feeling full longer, as well as slow-digesting carbs. Just don’t load up on it too much: two tablespoons are more than enough. When buying, also opt for the pre-made type with virgin olive oil.

Cucumber

Among the most essential foods for fat loss and improved health, cucumbers contain low calories – which makes it a perfect snack! One cup of it, for instance, only has 16 calories; an entire cucumber only has 45. Plus they have a lot of nutrients such as vitamin K, vitamin C, as well as antioxidants.

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5 Ways to Reignite Your Motivation for Those New Year’s Resolutions

The following post is sponsored by New York Sports Club (NYSC). For our sponsored post policy, click here. We’re knock, knock, knockin’ on February’s door, and you know what that means, right? Yep, time for a New Year’s resolutions check! Are you keeping up on yours? Going strong? Or are you, like the majority of New Year’s resolution setters, feeling a bit less than jazzed about them (or forgotten you set them altogether)? If you’re in the latter camp, no worries. We’ve got tips today to help you reignite your fire for those goals — and keep that fire burning all …

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Fitness Experts’ Favorite Lower Abs Moves

A common request we get from our readers are workouts specifically designed to work the lower abs — like, all of the time people are asking for this magical workout cure! The bad news is that according to most experts, including TV journalist and fitness pro Jenna Wolfe, diet plays the most important part in eliminating extra weight around the middle. “The dirty, awful truth about abs? It’s about 85 percent diet. You can do all the crunches in the world and if you’re still eating poorly, you won’t notice any difference in your midsection,” she tells us. (Her book …

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Broiled Miso Salmon

I’m a little obsessed with this salmon (my favorite fish!). It’s perfectly charred on the edges with crisp skin and the sweet miso marinade is to die for!

It also happens to be a super easy dinner – marinade it overnight with 3 ingredients, then broil it the next day, it’s ready in under 10 minutes! I served this with yesterday’s Asian chopped salad but this is also great with rice, quinoa or even cauliflower “fried rice”.

White miso (fermented soybean paste) will keep for several months in the refrigerator. It’s also great used in soups, salad dressings and marinades.  If you’re not a fan of salmon, this would also work great with black cod filets or Arctic Char.

Click Here To See The Full Recipe…

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Whole Roasted Cauliflower

Haven’t yet spotted whole roasted cauliflower on a restaurant menu? Trust me: you will soon. Gorgeously crusted on the outside, tender on the inside, this visually striking preparation of cauliflower is popular among chefs for a host of reasons: it’s budget-friendly, ridiculously simple to make, and guaranteed to impress guests either as a centerpiece or side. Even your vegetarian friends will dig it!

Personally, I like to season a whole roasted cauliflower head with just salt and olive oil so that it’s a blank slate that can be paired with my favorite sauces and herbs. With five roasted heads sitting in my fridge right now, I’m definitely going to be using a bunch of different flavor boosters, from pesto to marinara sauce.

Why so much leftover cauliflower? ’Cause this past week, I’ve been in the thick of testing this recipe. I tried a myriad of different techniques that I’d found on the web and in my cookbook collection to see which method delivered the biggest bang for the least amount of work. I used different techniques to prepare each cauliflower head—boiling the cauliflower first (too much work), roasting it in a preheated skillet with a separate pan of water in the oven (great crust, but not quite tender enough inside), and roasting it in a covered Dutch oven for the first hour (overly mushy and inconsistent browning on the outside)—until I came up with a crazy-easy method that results in a perfectly bronzed crust and tender center.

See? Testing pays off!

Ready to check out my recipe?

Makes 4 side servings

Ingredients:

• 1 whole cauliflower head (about 2 pounds)
• ½ cup (or more) extra virgin olive oil or melted ghee
• Diamond Crystal kosher salt

Equipment:

• Paring knife
• Cutting board
• 8-inch Cast iron skillet
• Aluminum foil
• Tongs

Method:

Preheat the oven to 375°F and place a rack in the middle position. Trim away the leaves at the bottom of the cauliflower head. Carefully cut off and remove the stem and tough core, but be careful to keep the head intact.

Rinse and pat dry the trimmed cauliflower head. Then drizzle olive oil or melted ghee all over it.

With your hands, rub the oil on the surface (both top and bottom) until the cauliflower is well coated.

Season both sides of the cauliflower liberally with salt. Make it rain!

Place the cauliflower florets-side up on a cast iron skillet, and cover tightly with aluminum foil.

Place the skillet on the middle rack in the oven. Cook for 30 minutes, covered.

Remove the foil from the skillet…

…and roast for an additional hour in the oven. Once the cauliflower is golden brown on the outside and tender on the inside, take it out of the oven. A knife should slide in and out without any resistance.

Transfer the cauliflower head to a platter.

Carve and serve as-is, or drizzle on your favorite sauce and fresh herbs.

Not too shabby for a three-ingredient recipe!

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Looking for more recipes? Head on over to my Recipe Index! You’ll also find exclusive recipes on my Webby Award-Winning iPhone® and iPad® app, and in my New York Times-bestselling cookbook, Nom Nom Paleo: Food for Humans (Andrews McMeel 2013).

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The Not-So-Obvious Signs of Burnout

We are amazing — adapting to changing demands on a moment’s notice, taking on extra tasks and absorbing more than our fair share when the situation calls for it. We are, for all intents and purposes, superheroes. But when we try to juggle more demands than we have resources to handle for an extended period of time, we eventually burn out. It’s true — too much for too long is our kryptonite. But because we’re so incredibly adaptive, the burnout process usually takes a while as we fall into the trap of mistakenly believing that since we muscled through yesterday we can do it again today …

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4 New Running Items to Help Will Spring Along

We’re over winter. Because even though winter running is totally doable (and the thoughts you have during it are hilarious), there’s just something about spring that says: come out and run with me! So, to help will spring along — and to warm up our cold, cold tootsies — we’re sharing four new running items we recently tried from Brooks Running (yep, we’re blog ambassadors but still totally objective, yo). They make for what we expect will be the perfect layers for spring running! 1. Run-Thru Jacket ($98) One of the biggest trends you’ll see in fitness apparel this spring is old-school throwback …

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Asian Chopped Salad with Sesame Soy Vinaigrette (In a Jar)

This colorful Asian-inspired salad is layered with edamame, bell peppers, carrots, snow peas, cabbage and lettuce and a simple sesame-soy vinaigrette. One jar is a huge serving, perfect for lunch or it can serve two as a side dish.

I love the convenience of using mason jars to pack salads for lunch on the go. To do this, the dressing goes on the bottom of the jar, then you start with ingredients that won’t get soggy. You always put the lettuce at the very top, then right before you’re ready to eat give it a good shake to get everything mixed well and pour it out onto a plate.

These will stay fresh in the refrigerator for a week.

Click Here To See The Full Recipe…

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Maple Glazed Brussels Sprouts

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Ingredients

• 1 pound (approx. 450g) Brussels Sprouts
• 2 tablespoons Olive Oil, divided
• 1 tablespoon Maple Syrup
• 2 teaspoon Balsamic Vinegar
• 3 tablespoons Red Onion, chopped
• 2 oz. (approx. 55g) Ham, chopped
• 1/3 cup (approx. 45g) fresh Yellow Corn Kernels
• 1/8 teaspoon salt

Directions

1. Preheat oven to 425 degrees F (215 degrees C). Line a large baking sheet with parchment paper.
2. Rinse the brussels sprouts and dry them thoroughly with paper towels. Chop off the bottom of the brussels sprouts and then chop them in half. There will be many leaves that fall off, but save them! They’re the best part.
3. In a medium bowl, mix the brussels sprouts with 1 tablespoon of olive oil, the maple syrup, and balsamic vinegar. Toss until everything is well incorporated. I like using my hands to rub all the flavor into the sprouts. Spread them on the prepared baking sheet in a single layer. Bake for 20-23 minutes or until the leaves are browned.
4. Heat a small skillet over medium-high heat. Once the pan is hot, add the remaining tablespoon of olive oil. Pour the chopped onions into the skillet and let it cook until the onions start to turn translucent (about a minute or two). Add the corn, ham, and  salt and stir everything. Cook for about 3-4 minutes, until the corn starts to turn into a vibrant yellow color.
5. In another medium bowl, mix the roasted brussels sprouts with the corn and ham. Serve as a side dish.
6. Refrigerate any leftovers in an airtight container.

Source: Maple Glazed Brussels Sprouts – MyFitnessPal

Image Credit: Maple Glazed Brussels Sprouts

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Lemon Artichoke Baked Salmon

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Ingredients

• 2, 5-ounce pieces of salmon
• 1 tablespoon olive oil
• 1 medium lemon, juiced
• 1 tablespoon white wine vinegar
• 2 green onions, sliced; light ends separated
• 1 garlic clove, minced
• 3 artichoke hearts, chopped (canned in water work great)
• Salt and pepper to taste

Directions

1. In a large bowl combine olive oil, lemon, and vinegar. Add in onions, garlic and artichokes.
2. Place the two pieces of salmon in a shallow bowl or pan and top with mixture. Sprinkle with a dash of salt and pepper. Marinate in fridge for 1 hour.
3. Preheat oven to 375 degrees F.
4. Bake salmon for 15 mins or until inside is no longer pink (mine took 15, yours may take less or more depending on size of salmon).
5. Remove from oven and serve warm.

Source: Lemon Artichoke Baked Salmon – MyFitnessPal

Image Credit: Lemon Artichoke Baked Salmon

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Rest-Pause Training For Muscle Growth

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If you are looking to boost your performance, you should know that taking a rest mid-set can help you to get out more reps while boosting your intensity and helping with training for muscle growth.

You may be familiar with the old saying that says you should finish what you start. However, you can change up this way of thinking when you are working out. This means that taking a break can be all that you need to get the energy needed to complete the job.

When you are bodybuilding, you will see that a good rest can be great for helping you to increase the intensity of the workout as you are training for muscle growth. When you rest, you can condense the work you do into less time and then take advantage of the bounce back ability that the human body has.

Your typical weight training set will be fueled by the short term energy in the body, which is the phosphagen system. This is energy that is produced without a need for oxygen and it works to handle high intensity workloads. However, it can burn out quickly, causing the tank to run a bit dry after only 10 seconds of exertion. At this point if you stop and rest for a few seconds, you can give your system what it needs to recover a decent amount. It may not be at 100%, but you are going to notice a difference.

It is normal to rest for around 30 seconds or up to two minutes so that you can recuperate fully. However, you can get back into your work and power routine for a few more repetitions just after 15-20 seconds. This will allow you to boost your intensity as you cram a whole lot more work into a short period of time.

This is something that you should only be using when you are training for muscle growth and not used too excessively. Burning out your stores of phosphagen can put a whole lot of unnecessary strain on your system, which could lead to a great deal of overtraining and burnout. As a way of occasionally bringing it to the highest level, you can get great results.

Here is how you can use the rest-pause technique along with seated cable wide-grip pulldowns:

1. If you are normally doing five sets of these pulldowns for anywhere between 8-12 reps for your back workout and going up in weight with each set, try this change instead. Do your first four sets as normal, then starting with the fifth set, pick out a resistance level of a weight that will usually cause you to hit muscle failure right around six reps. Start the set, doing as many reps as you can.
2. After you hit the initial failure, take a 15-20 second rest and be sure to take deeper recovery breaths. Some say that here is when you can set the weight down and others say to simply pause while holding the weight. It is going to be a matter of picking out which feels right to you.
3. Once you have gone through the pause in the set, continue on, going for just as many reps as you can before you hit the failure again. In the case that you haven’t reached your goal reps, you can add in another segment. Otherwise, you will want to terminate at the second failure point if you want to safely keep training for muscle growth.

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