Day Three

You are what you eat.

I know you've heard that a gazillion times, but it's the simple truth. Try to keep that in mind when you feel like grabbing some piece of crap to eat. Step back for just a moment - - -Wait---even at 7-eleven you can get a banana or an apple? I can buy a little bag of almonds? Trail mix? YAY!
I ate at I-Hop the other day and they put the CALORIES on the menu.  That is brave of I-Hop since just about every item on the menu has enough calories for the ENTIRE day! My 15 year old daughter, who has the metabolism of a hummingbird, can order the 1,300 calorie pancake bonanza, have a snack an hour later, lunch, ice-cream, dinner, candy. (To her credit she eats very healthy 90% percent of the time, she is AWARE of what's in the junk.) But the reality is most of us can't and even if we could we shouldn't.

Just saying...

Exercise for today:

1.  MINIMUM 45 minutes cardio.

AND/OR

2. 7 Day Slim Down Major Muscle Group Workout: 
 If you do video 2 or 3 times in a row you'll get a great workout targeting the major muscles groups, and you can do a little less cardio on your own.

7 DAY SLIM DOWN MAJOR MUSCLE GROUP WORKOUT

Your pre-made menu for today:

BREAKFAST:  Toasted *bread/english muffin, one egg/egg white cooked in olive
oil, side of greens/tomato or small fruit salad.

SNACK:  Piece of fruit or low-sugar greek or almond yogurt.

LUNCH:  Boca Burger (veggie burger) or turkey burger on one slice toasted *bread, slice of real/vegan melted cheese, sprouts, lettuce, tomato, or side salad.

SNACK:  Plain rice cake or 1-2 healthy crackers with smear organic nut butter.

DINNER:  Whole wheat or brown rice pasta with marinara or pesto sauce, parmesan cheese, green salad.

Tip: 

Abs-- Many of my clients have neck and other issues while doing sit-ups. It's important to do them properly and get the maximum benefit out of each:

• Keep your head in line with your spine
• To prevent straining when rising don't focus on your knees, look above you 
• Press your tongue against the roof of your mouth to prevent tightening of the jaw and neck muscles
• Pull your belly button down toward your spine as you exhale up

Recipe of the Day:

This is great as a side dish or make a meal out of it by adding a little protein on the side.

Cranberry and Cilantro Quinoa Salad

4 servings

Ingredients:

1 1/2 cups water

1 cup uncooked quinoa, rinsed

 1/4 cup red bell pepper, chopped

1/4 cup yellow bell pepper, chopped

1 small red onion, finely chopped

1 1/2 teaspoons curry powder

1/4 cup chopped fresh cilantro

1 lime, juiced

1/4 cup toasted sliced almonds

1/2 cup minced carrots

1/2 cup dried cranberries

Salt and ground black pepper to taste

Crumbled Feta Cheese (OPTIONAL)  Some people like to add a little to give it a creamier texture. You could also add some other crumbled vegetarian protein of your choice.

Directions:

Pour water into saucepan and cover with a lid. Bring to a boil over high heat, then pour in the quinoa, recover, and continue to simmer over low heat until the water has been absorbed, 15 to 20 minutes. Scrape into a mixing bowl, and chill in the refrigerator until cold.

Once cold, stir in the red bell pepper, yellow bell pepper, red onion, curry powder, cilantro, lime juice, sliced almonds, carrots, and cranberries. Season to taste with salt and pepper. Chill before serving.

Nutritional Information: 

Amount Per Serving  Calories: 176 | Total Fat: 3.9g | Cholesterol: 0mg