Hello All!

I’m in a great mood today. Most of you know I took a week off of working out, well it re-kindled my love of exercising, and my body is very happy I’m getting back to it. I know it's Calorie Tip day but I wanted to share that great bit of news with you all. I can’t wait for Monday’s photos, it finally looks like I’m going in the right direction.

I read a lot of medical journals, nutritional books, and articles every week, while reading I ran across this article online and found it so interesting I felt like I should share it with you.

7 Nutrients That Help Increase Muscle Tone

Every time you lift weights, or complete weight bearing exercises you are breaking down your muscles and creating micro-tears in the fibers. When you rest your body rebuilds and strengthens your muscles, but to do that properly your body needs the proper fuel. That’s where they came up with this list, the seven vitamins and minerals, found by experts that will help feed your muscle tone.

Vitamin C is found in all fruits and vegetables. “It is responsible for the health of blood vessels, which support the muscles needs for oxygen and nutrients.” Says John Cuomo, PhD of USANA Health Sciences.

The National Institutes of Health recommends 75 mg daily, that equates to a medium orange, half a red bell pepper, or 1 cup of strawberries

Omega-3 fatty acids, found in fish oils, improves insulin sensitivity, which helps prevent diabetes. It has the ability to enhance effects of weight training by increasing blood flow to the muscles, reducing muscle protein breakdown, and decreasing inflammation for faster recovery, says John Cuomo, PhD of USANA

The American Heart Association recommends eating two 3.5 oz servings of fatty fish i.e. salmon, mackerel, herring, lake trout, sardines, or albacore tuna every week. If you are not a fan of fish, you can take 1,000 to 3,000 milligram (mg) supplement of DHA and EPA daily.  You can also find omega 3’s in flax seed, chia seeds, hemps seeds, walnuts, and algae-based supplement

Every time your muscle contracts Calcium provides the mineral that cue’s the contractions. “Calcium is one of the two most important nutrients our body needs for strong, healthy bones, and muscles,” Dr. Popovitz says.

Dr. Popovitz recommends at least 1200 mg a day. You can eat your daily dose by consuming dairy products, green veggies, fortified dairy-free milk, or a supplement. If you prefer a pill find supplements with 500 to 600 mg of calcium and take them hours apart, your body can only absorb that much at a time.

Most women don’t get enough of this mineral.  Magnesium keeps things going when it comes to your muscles, ensuring your heart is pumping to a steady beat, and it helps with muscle cramps and soreness.

The National Institutes of Health recommends 310 to 320mg a day, Dr. Poppvitzs says there’s no harm increasing your intake to 400mg if you lift weights more then 3 days a week, like me. You can also find magnesium in spinach, nuts, legumes, whole grains, and a relaxing Epsom salt bath. 

You need B1 (thiamin), B2 (riboflavin), B3 (niacin), B6 (pyridoxine), B7 (biotin), and B12 (cobalamin), “each is needed for your overall health, but they are even more important when you’re actively trying to grow muscle and get stronger.” Dr Cuomo Says. B’s help protein metabolisms and energy productions to maintain healthy nerves and break down fats and carbs.

B’s are found in whole grains, eggs, lean meats, legumes, nuts, leafy greens, and fortified cereals. B12 is only found in animal sources, if you don’t eat meat you might need to take a supplement or use fortified foods, and drinks to obtain 2.4 micrograms (mcg) daily.

Vitamin D is the Sunshine vitamin. It boosts moods, immunity and muscle. “Vitamin D is required for muscular contraction, function, and growth,” Dr Cuomo says. It is also essential for bone growth and strength.

You usually get enough D through sun exposure. If you don’t get to see the sun as much as you need to, you can take a supplement of 4,000 to 6000 international units (IU) of D3 everyday.

“A handful of almonds after a workout to provides protein, healthy fats, and fiber, and is a good source of vitamin E. The antioxidants helps cell membrane recover from oxidative stress, such as exercise,” Cuomo says. The faster your muscles recover the faster they will grow.

With Vitamin E, more is not better. 15mg is recommended, or you can just eat nuts and seeds everyday.

I am off to the book store today, I need a good book about recommend supplements, and vitamins. This posting truly sparked my interest and educated me on what my body truly needs. I hope you also enjoy it.

References 

http://caloriecount.about.com/blog/partners/7-nutrients-help-increase-muscle-tone-b598024 

Today I’m featuring Garlic and Herb Fried Red Snapper

Ingredients

1 cup pinko (Japanese breadcrumbs)

1 tablespoon chopped fresh basil 

1 tablespoon chopped fresh parsley

1/2 teaspoon onion powder

1 garlic clove minced

2 large eggs beaten

2 tablespoon all-purpose flour

6 (6oz) red snapper fillets

1/4 teaspoon salt

1/4 teaspoon black pepper

2 tablespoons olive oil

Cooking spray

Preparation

I around the age of 12 my mother decided the family was gaining too much weight and started cooking healthier foods,  with healthier techniques. This was around the first time that I was introduced to oven frying. I enjoy oven frying pretty much anything, but this fish was excellent. By combining herbs, and garlic to the panko crust it added a lot more flavor to the red snapper. I hope you enjoy it as much as I did. 

Try it out and let me know what you think! 

Original recipe by: Cooking Light

Adjusted with Love by: Me!

Nutrition Facts

Serving Per Recipe: 4-5

Amount Per Serving

293              Calories

9.6g             Fat

39g              Protein

9.2g             Carbohydrates

0.5g             Fiber

  Today is Challenge Tuesdays….

Are you ready for a challenge???

Last week I challenged you to complete 50 squats, 50 jumping jacks, 60 seconds of mountain climbers, and 20 inch-worms for 7 days. I must say this challenge turned into a full on workout for me. I took a week off of exercising like a mad woman last week, but decided to complete my challenge exercises. I’m happy I listened to my body, and let it rest. I am not happy about the muscle tone that I lost in 7 days, but I know today’s challenge will help me get right back on track.

I officially challenge you to

Complete 30 minutes of cardio for the next 7 days.

  

This challenge is a long time coming. To truly loose fat you have to complete cardio. You have to love cardio to stay in shape. The challenge is finding a form of cardio that you enjoy. I have an exercise bike that I enjoy riding. I get to watch tv and petal the fat away. My boyfriend loves the elliptical; my best friend loves to run, my mom loves Zumba. Whatever form of cardio gets you excited, its time for you to start sweating, and complete 30 minutes for the next 7 days. 

Top 10 Cardio Exercises

1.    Running

2.    Cross Country Skiing

3.    Bicycling

4.    Elliptical Trainer

5.    Swimming

6.    Step Aerobics

7.    Rowing

8.    Kickboxing

9.    Walking

10. Jump Rope

Personal Reflection

I am a cardio junky. Only because I know what kind of effects 30-60 minutes of cardio can have on my body. I have heard a lot of people describe cardio as a mouse in a wheel, running from nothing, boring, tiring, and uninspiring. I totally understand this mind set, but its not a healthy one. There is no substitution for a cardio workout. You have to get your heart rate up no matter what your goals are, losing weight, building muscle, improving your health, or just trying to maintain the weight you are at. I have learned to love my cardio workout, to love the panting and sweating, and not being able to breath. I hope you can find a cardio routine that you love.

The challenge is to push yourself everyday by adding

30 minutes of cardio to your existing or non existing workout routine

Good Luck!

*Disclaimer: Always make sure to warm your body up before preforming any exercises. 

If you do not you are running the risk of injury. 

Always listen to your body, if any exercise causes too much impact stop right away. 

REFERENCES:

http://exercise.about.com/od/cardioworkouts/tp/cardioexercise.htm

*Salad Quest

I just found out that I’m going to LA in 2 weeks. I love LA, but I do feel the pressures of staying thin once I land in SOCAL. This week, to jump-start a little weight/water loss, I’m going to consume at least 1 salad a day. My true goal is to eat 2 salads a day, but I know that’s aggressive. By cutting out some calories, I’m sure I’ll look slim and sexy by the time I have to show off my bikini body. I’ll let you know how it turns out. Hopefully you will see the results of “Salad Quest” next Monday.

 

Walking Lunges increase flexibility, balance, endurance, and core strength. Lunges improve your cardiovascular system, while challenging your quads, hamstrings, and glutes. They also enhance your everyday life by strengthen your lower body, lunges makes walking up stairs or hills a little easier.

Read more: http://www.prevention.com/fitness/strength-training/best-strength-training-exercises-youre-not-doing/4-walking-lunges--works--legs-butt#ixzz2NFRV5ID5

Confession 

I took a week off of exercising. I travel a lot, and I noticed whenever I take a few days off of working out, my body shrinks. I’ve been feeling very over working, and not inspired at all. So I decided to not workout for 7 days. I feel great. I miss exercising, but my body looks amazing. My stomach looks a lot smaller then usual, my legs look toned, and my butt is a perfect bubble.

Everyone needs time off. A few weeks ago I noticed I wasn’t enjoying my exercise routine as much as I usually do, and I wanted a break. I’m proud of myself for listening to my body, and I love how I look right now. I can’t wait to get back to sweating, and that’s exactly why I took last week off, the get inspired again.

Confession

I haven’t been counting my calories this week. I Usually keep a mental tally of everything I put into my body. It is annoying, but I find keeping a loose count, keeps my weight down. Since I took 7 days off of exercising, I decided I would also stop obsessing over calories for the next 7 days.  

I’ve been having a great week. I’m still watching what I eat, but I’m not stressing over every bite. My body looks great, so I must be doing something right. I can’t say I’m looking forward to keeping track of my calories again, but I believe everyone needs breaks, and I truly enjoyed mine.

You just peeked into my soul. I like being human, because I’m allowed not to be perfect; I’m allowed flaws and mistakes. I’m allowed to take a break from my strict diet, and crazy workout routine­­. As much as I love being in shape, I also realize it is not the end all of be all.

This is a never-ending journey that I signed up for. Thanks for coming long for the ride.

Today is a great day. I have some handy calorie counting tips that I want to share with you. Staying in shape, and/or loosing weight is challenging and a science. I want my tips to help you reach whatever goal your working towards.

Today’s Tip is:

Memorize Calories for the common foods you eat.

If you usually eat oatmeal for breakfast with a cup of coffee, two slices of toast and 2 teaspoons of butter you should figure out how many calories are in each foods that you eat on a daily bases. As you start to memorize the number of calories in your favorite foods, calorie counting gets easier and starts to become second nature. Calories counting is super hard and confusing but if you start to learning you’re the calorie count for your everyday foods, calorie counting will get easier and start to take less time.

Here is a basic calorie chart common breakfast foods.

Coffee (Filter)                                       2 Calories                        Nutrition Grade --

Coffee (Black)                                      2 Calories                        Nutrition Grade --

Coffee, Instant                                      5 Calories                        Nutrition Grade --

Sugars, Granulated                             16 Calories                        Nutrition Grade D+

Orange Juice                                     112 Calories                        Nutrition Grade A

Cream, Half and Half                         20 Calories                        Nutrition Grade B-

Milk, Reduced Fat, 2%                     122 Calories                        Nutrition Grade B

Milk, Low Fat, 1%                            102 Calories                        Nutrition Grade A-

Milk, Non Fat                                      86 Calories                        Nutrition Grade A

Blueberries                                          83 Calories                        Nutrition Grade A-

Bananas                                            105 Calories                         Nutrition Grade A

Strawberries, Fresh Fruit                    52 Calories                         Nutrition Grade A

Bread, Whole-Wheat, Toasted            77 Calories                        Nutrition Grade A                                   

Oats, Regular & Quick & Instant    166 Calories                         Nutrition Grade A

Oatmeal Instant                                157 Calories                         Nutrition Grade B+

Frosted Mini Wheat                          203 Calories                        Nutrition Grade A-

Multi Grain Cheerios                        110 Calories                        Nutrition Grade B+

Honey Nut Cheerios, Cereal             110 Calories                        Nutrition Grade B

Go Lean Crunch, Cereal                   190 Calories                        Nutrition Grade A-

Cheerios, Cereal                                110 Calories                        Nutrition Grade A-

Special K, Cereal                              117 Calories                        Nutrition Grade B+

Red Berries Cereal, Special K          110 Calories                        Nutrition Grade A

Raisin Bran                                       190 Calories                        Nutrition Grade B

Light Yogurt, Yoplay                        100 Calories                        Nutrition Grade A-

Egg, Beaters                                       30 Calories                        Nutrition Grade A

Egg, White                                         16 Calories                        Nutrition Grade A           

Egg, Whole – Cooked, Poached        71 Calories                        Nutrition Grade B

Egg – Cooked, Fried                          72 Calories                        Nutrition Grade B-

Egg – Cooked, Hard Boiled               78 Calories                        Nutrition Grade B-           

Egg Whole – Cooked, Scrambled    102 Calories                        Nutrition Grade B-

Pork, Cured, Bacon                          103 Calories                        Nutrition Grade D

I hope this helps. 

You can also send my your daily meals and i will help you figure out the calorie count of each food. 

Happy Counting 

References
http://caloriecount.about.com/tag/food/breakfast

Today I’m featuring 2 Stews:

Irish Lamb Stew

Ingredients

½ cup all-purpose flour

Coarse salt and ground pepper

3 pounds boneless lamb stew meat (preferably shoulder), trimmed of excess fat and cut into 2-inch cubes

3 tablespoons vegetable oil, such as safflower

2  ¼ cups water

1 large onion, chopped

¾ teaspoon dried thyme

1 ½ cups (12 ounces) dark beer

1 ½ pounds medium new potatoes, peeled and quartered

1-pound carrots, cut ½ inch thick diagonally

3 tablespoons chopped fresh flat leaf parsley

Preparation

 

I don’t eat meat, but my boyfriend does, so I usually cook a meat and fish dish whenever I cook. My lamb stew got rave reviews, it smelt great, and temped me to try just a little piece of lamb. I was strong but I was tempted. The stew is great for a cold stormy night, or if a loved one is sick. I stepped out of my comfort zone and cooked with beer, which I have never done before, and it wasn’t even hard. This stew is super easy and straightforward. I hope you enjoy it.

Try it out and let me know what you think! 

Original recipe by: Cooking Light

Adjusted with Love by: Me!

Nutrition Facts

Serving Per Recipe: 4-5

Amount Per Serving

415             Calories

16.9g             Fat

36.6g            Protein

28g            Carbohydrates

3.6g            fiber

 

Seafood Stew

Ingredients

1 tablespoon olive oil, plus more for serving (optional)

1 garlic clove, finely chopped

1 fennel bulb, trimmed, halved, and thinly sliced, fronds reserved for garnish

1 large tomato, cut into large dice

Coarse salt and ground pepper

4 cups low-sodium vegetable broth

½ pound medium shrimp, peeled and deveined

½ pound sea scallops, large muscle removed

12 ounces skinless striped bass or red snapper fillets, cut into 10inch pieces

I left out scallops and fish and added 1 cleaned, and cracked Dungeness crab. The crab was only 10 bucks and it was a wonderful addition to the stew

Preparation

I love, love, love, seafood. I freakin I love it!!! Since I prepared lamb stew for my boyfriend, I wanted to make a seafood stew for myself. I didn’t want use fish and scallops for fear of over cooking them. Its crab season and I decided to replace the more delicate seafood, with fresh crab. It was a great idea. This seafood stew was amazing and super low calories! Plus the stew was only 20 bucks to make. You can't beat that.

Try it out and let me know what you think! 

Original recipe by: Cooking Light

Adjusted with Love by: Me!

Nutrition Facts

Serving Per Recipe: 4-5

Amount Per Serving

272            Calories

7.6g             Fat

1.5g             Saturated Fat

40.4g            Protein

9.7g            Carbohydrates

2.3g            fiber