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‘Health’ Category

  1. Why you should avoid sodas

    December 10, 2012 by Kristin

    Why you should avoid sodas, there can be up to 22 packets of sugar in a serving.  Sugar can not only cause you to gain weight but also it can cause diabetes.

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  2. Just some food for thought!

    December 2, 2012 by Kristin


  3. New and improved push-up

    October 15, 2012 by Kristin

    I don’t know how “new” this push-up is to the fitness world but its new to me!  It works your abs as well as your whole upper body. My kick-ass trainer taught me. :)  Here are some pictures of my sister and myself doing this exercise.

    You start in a push-up position ( a real push-up position, keep your knees off the floor).

    Then push-up.

    Then at the top of your push-up position, bring your knee to your elbow (sounds crazy but you can do it), do this for each side.

    There you go!  If you are tired of the same old push-up, try doing this one!


  4. Healthy Broccoli Gratin

    October 10, 2012 by Kristin

    • About 12 ounces of broccoli
    • 1 1/2 cups of nonfat milk, divided
    • dash of salt
    • 1/2 cup of whole wheat breadcrumbs
    • 3/4 cup of low fat shredded cheddar cheese, divided
    • 2 tablespoons of flour
    • 1 teaspoon of dijon mustard
    • dash of pepper
    1. Position rack in upper third of oven; preheat broiler.
    2. Bring broccoli 1 1/4 cups milk and salt to a boil in a large sauce pan over medium-high heat. Reduce heat, cover and simmer until the broccoli is tender, about 5 minutes.
    3. Meanwhile, combine breadcrumbs, 1/4 cup cheese and oil in a small bowl. Whisk flour and the remaining 1/4 cup milk in another small bowl until smooth; stir the mixture into the pan and cook, stirring, until thickened, about 1 minute. Stir in the remaining 1/2 cup cheese, chives, mustard and pepper. Move broccoli mixture to a casserole dish. Sprinkle with the breadcrumb mixture. Broil until the top is crispy and beginning to brown, 1 to 2 minutes.

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  5. Why I love my trainer!

    September 11, 2012 by Kristin

    So my trainer is leaving me… I am legitimately sad, she is moving on.  I have a hard time with change, especially when I like something and someone.  I loved our workouts and I really enjoyed spending time with her.  I do realize that she is not leaving the face of the Earth and sometimes, we will get a chance to workout together.  So I started to think why did I love her workouts…

    1. We always had time for girl talk in between sets.

    2. We would do full body workouts… never hitting a target area, so that way, the next day I feel sore all over but not a bad sore, a GOOD sore!

    3. When working out, she already had a plan of what we were doing.

    4. She counted for me (I know, how lazy am I?)

    5. Overall, I just ALWAYS had a good time with her.

    So what did I learn from my 1+ year of training with my trainer:

    1. Always count your own reps, we are all adults and we all know how to count.

    2. Working out with a friend can help motivate you. A friend can also help you stick to your workout.

    3. Always have a plan before going to the gym.  You will make your time more effective.

    4.There is no need to do back and chest ONLY or biceps and triceps ONLY, mix up your workout and add some quick movements like burpees, you will get your cardio in while lifting weights… 2 birds, people!

    5.You can make workouts fun.  There is no reason to loath the thought of working out.  If your workout is boring, MAKE IT FUN!

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  6. Healthy Sloppy Joe’s!

    August 27, 2012 by Kristin

    Ingredients
    1 1/2 pounds ground turkey meat
    1 onion, chopped
    1 red bell pepper, chopped
    1 (6 ounce) can tomato paste
    1 cup water (or if you don’t have tomato paste, substitute the water and tomato paste with about 1 1/2 cups of tomato sauce
    3 cloves garlic, minced
    1 tablespoon chili powder
    1 teaspoon paprika
    1 teaspoon ground cumin
    1 teaspoon distilled white vinegar
    1 teaspoon dried oregano
    1/2 teaspoon salt
    1/2 teaspoon ground black pepper

    Directions
    In a large skillet over medium-high heat, saute the ground turkey for 5 minutes. Add the onion and red bell pepper; saute for 5 more minutes, or until onion is tender. Drain the meat.
    Mix in tomato paste and water, stirring until paste is dissolved. Stir in garlic, chili powder, paprika, cumin, vinegar, brown sugar, oregano, salt and pepper. Continue to heat for 5 to 10 minutes, or until mixture is thick and stewy.

    I recommend tasting your sloppy joe’s as you cook so you can make it taste just the way you like it! :)

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  7. Stair master workout

    August 27, 2012 by Kristin

    I was at the gym the other day and I couldn’t bring myself to get on the treadmill.  Everyone has those days when you just feel like you can’t run another mile.  So I decided to use the stair master and do some interval training.

    This is the workout that I did:

    Stair master for 10 minutes

    • alternating every 30 second of a “work” rate and a “rest” rate

    Weight routine: (I used 15 lbs)

    • 15 push-ups
    • 15 bicep curls
    • 15 tricep kickbacks
    • 15 over head shoulder press
    • 20 LOW squats

    I repeated this 3x’s and the time honestly flew by!

     

     

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  8. Healthy Southwestern Egg Rolls (they’re baked not fried..shhhh)

    August 8, 2012 by Kristin

     

    • 1 skinless, boneless chicken breast
    • 2 tablespoons minced green onion
    • 2 tablespoons minced red bell pepper
    • 1/2 cup frozen corn kernels
    • 1/4 cup black beans, rinsed and drained
    • 1 cup of freshly chopped spinach
    • 1/2 tablespoon minced fresh parsley
    • 1/2 teaspoon ground cumin
    • 1/2 teaspoon chili powder
    • 1 pinch ground cayenne pepper
    • 5 whole wheat tortillas

    1. Preheat the oven to 425 degrees. Cut the chicken into small pieces so it can fit into the tortilla when you are done.  Cook the chicken in a pan for about 7 minutes or until done. Remove chicken.

    2. Now cook the onion, pepper, corn, beans, spinach, parsley, cumin, chili powder, and cayenne pepper all together. Cook for about 2 minutes.

    3. Now add the chicken back to the pan and cook all ingredients for about 2-3 minutes.

    4. Remove pan from the burner.

    5. Place about 2-4 tablespoons of the mixture in the tortillas and wrap them tightly.

    6. Place them on a greased baking sheet ( I used a cooking spray) and spray the tops of them lighting with a cooking spray.  This will help them to be crunchy.

    7. Bake for about 20-25 minutes or until the edges are brown.

    Honestly, I was so surprised how these turned out.  My husband and my father-in-law both approved.  In the words of my father-in-law, “Those were damn good, sweetheart.”  I also had a scoop of fat free sour cream and salsa on the side.

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  9. Wake-Up Your Workout!

    August 7, 2012 by Kristin

    Honestly, this took me about less than 10 minutes.  Maybe add in a light jog/walk for about 20 minutes and now you have a killer workout!

     

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  10. Great Way to Start Your Day!

    August 1, 2012 by Kristin

    This has to be one of my favorite breakfasts, an egg on top of a 100 calorie veggie patty and 1/2 of a 100 calorie bun, so its really only 50 calories.  Total calories of this meal: 220!  Its filling and satisfying.

    I recommend buying veggie patties from Whole Foods.  This brand has a half serving of veggies, lots of fiber and protein, and low in calories.

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