Day Two

Exercise and Endorphins.

One of my personal favorite perks about exercise is the way it makes me 
FEEL.  Above and beyond all else, when I get my butt moving and break a sweat I just feel better. My mood is better, I handle stress better, I sleep better, and I'm a nicer person after a good workout.
The bonus benefits:

Calories burned, leaner muscles, lower risk for disease, ease depression, lower blood pressure, better self-image, etc. 

So if nothing else, workout because it will release endorphins that make you feel good, and this is nothing you can get in a bottle, a pill or just by willing it. M-I-H --  MAKE IT HAPPEN!

Exercise for today:

1.  MINIMUM 45 minutes of cardio and here's an easy routine if you're tight on time or just starting out:

6 MINUTE CARDIO BLAST -- You can repeat this 2-3 times.

Remember to eat a healthy breakfast or snack before you work out and make sure you stay hydrated. Stop to stretch and take a break whenever needed.

Your pre-made menu for today:

BREAKFAST:  1 cup steel-cut oatmeal with 1/2 cup berries, about 10 nuts (almonds/walnuts) tiny drizzle of honey and a sprinkle of cinnamon.
(OR)

• SuperFood Smoothie
  
  
  1 cup unsweetened almond/coconut/hemp or rice milk 
  Handful frozen organic wild blueberries/berries
  1 Banana
  3 Tablespoons Goji berries (optional)
  1 Tablespoon coconut oil
  1 Tablespoon hemp seeds
  1 Tablespoon flax meal or chia seeds Pinch of cinnamon
  Stevia or raw honey to sweeten
  Ice (optional)
  
  
  
  Blend and enjoy!

SNACK:  Hard boiled egg.

LUNCH:  Tuna salad/fake tuna salad on bread with side salad.

SNACK:  Raw veggies with hummus.

DINNER:  Grilled chicken, skinless chicken breast/grilled tempeh, couscous, salad with fruit and nuts.

Tip:

Interval Training: 
Interval training (adding short bursts of 30-60 seconds-of intense activity throughout your workout) helps reduce belly fat. Research has proven the stress hormone cortisol is one of the main culprits of excess belly fat. As we age hormonal changes occur which also naturally increase cortisol levels. (UGH!) The good news is you can help bust that belly fat by adding interval training to your cardio routine.  These short bursts of hight intensity help break down cortisol and metabolize sugar more efficiently, which helps reduce the bulge!  Aim to add in this bursts about every 3-5 minutes during your cardio routine. Just up the intensity EX: If you're jogging at a comfortable pace, go into more of a full out run for 30 seconds, push yourself, then drop back down to your regular pace.

Recipe of the day:

Sautéed Fish with Olives and Capers over Wilted Spinach
(yield one serving)

• Fresh fish fillet
• 1-2 cups fresh spinach (can be wilted by throwing into pan of shallow boiling water for a few seconds-then drain well.)
• 1 medium can pureed tomatoes
• Grated onion
• Minced garlic
• 1/4 cup olives (black, green, or both)
• 1/2 Tbs. capers
• Fresh squeezed lemon
• Garlic Salt
• Dried basil and oregano

Season about 6 oz. fish fillet (tilapia, swordfish, etc.) with a little garlic salt. In skillet cook fish in 1 Tbs. olive oil for about 4-6 minutes (to your satisfaction.) In separate pan simmer 3/4 cups pureed tomatoes, 2 Tbs. grated onion, 1 tsp. garlic and 1/2 tsp basil and oregano for 5 mins. Add 1/4 cup olives and 1/2 tbs. capers.  Pour mixture over fish and serve with/over wilted Spinach, squeeze some fresh lemon--- Yummy!