Start Your Day With A Healthy Breakfast !

Start Your Day With A Healthy Breakfast!


A good source of protein and whole grains is a perfect way to start your day! Eating a good healthy breakfast will also jump start your metabolism.

Here are a few great breakfast recipes that you can make during and after your weight loss journey:

1.) Strawberry parfaits

                                   Ingredients

                              2 cups of low fat vanilla yogurt
                              1 lb of strawberries
                              6 tbsps of muesli cereal

Directions:

1. Cut a 1 lb of strawberries into quarters
2.  Add 2 tbsps of muesli cereal
3.  Add 1 cup of low fat yogurt
                           


2.) Berry Breakfast Smoothie

                               Ingredients
                           
                             1/4 frozen pitted unsweetened raspberries  or cherries
                             3/4 chilled unsweetened rice or almond
                             1 1/2 tsp of honey
                             1 tsp of ground flaxseed
                             2 tsp of fresh lemon juice
                            
                             

Directions:

Combine all ingredients in blender add the lemon juice to taste.


3.) Smoked turkey and spinach quiche

                             Ingredients
                 
                            Cooking spray    
                            1/2 cup chopped onion     
                            3/4 cup (4 ounces) cubed smoked turkey ham

                            3/4 cup (3 ounces) shredded Swiss cheese, divided 

                            1 cup fresh baby spinach leaves    

                            1 cup fat-free cottage cheese    

                            1/8 teaspoon freshly ground black pepper      

                            1/2 cup evaporated fat-free milk    

                            1/4 cup (1 ounce) reduced-fat cheddar cheese  

                            1/2 cup all-purpose flour (about 2 1/4 ounces)     

                            1 teaspoon baking powder

                            2 large egg whites                 

 

Directions:

 

1. Preheat oven to 350°.

2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add ham, onion, and pepper to pan; sauté 4 minutes or until ham is lightly browned.

3. Sprinkle 1/4 cup shredded Swiss cheese in a 9-inch pie plate coated with cooking spray. Top with ham mixture.

4. Combine remaining 1/2 cup Swiss cheese, spinach, and next 5 ingredients (through egg whites) in a large bowl; stir with a whisk.

5. Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and baking powder in a small bowl, stirring with a whisk. Add flour mixture to egg mixture, stirring with a whisk until blended. Pour egg mixture over ham mixture. Bake at 350° for 45 minutes or until a knife inserted in center of quiche comes out clean..              

                             

Sculpt Those Arms!

Today's Topic:

Arms

Having toned arms are one of the many goals for men and women when they are completing their weight loss journey. There are many different arm workout exercise that can be done at home or in a gym. Here are 5 exercises to tone and sculpt those arms:


1.) Push Ups    or  

Pushups can be done starting in plank position. If you need to modify the push up start with knees bent. Another way to complete a push up exercise is by using the wall. Start with your hands lined up with the shoulders begin pushing down on  your hands and pushing your body upwards. Complete 20 repetitions 3-4 times each. You can always increase the number of repetitions at any time.

2.) Forearm Plank  

Position your body in the normal plank position. This time you will push up from the ground using your forearms. Hold this position for 30 seconds. repeat 5-7 times.
3.) Dumbell Curls

To start, position your arms 90 degrees from the floor. Bring in the arms towards the chest  and then back to the starting position. This can also be done by alternating the arms. Completing 8-10 reps would be ideal for this exercise.


4.) Chair Dips

Begin by Position each hand on opposite sides of the chair bending your knees 90 degrees from the floor. Dip you lower body to the floor causing your elbow to position 90 degrees. Keep feet flat on the floor throughout entire exercise. Repeat 8-10 repetitions.

5.) Pull Ups  or

Set up and grasp bar with hands wide apart pull your body up until your chin is above the bar. For beginners in order to decrease difficulty place your feet on a floor under bar or bench. Repeat this exercise 15-20 repetitions.

Let the Weight Loss Begin!

Here are a few recommended programs to help customize your diet:

Get Free Shipping on your First Week's Order a $24.95 value at BistroMD.com. Use Coupon Code: FreeShipping2012
Bistro MD has been seen on Biggest Loser, Dr. Phil, NBC, and The Doctors. This program was created by weight loss physicians and award winning chefs. It is a proven weight loss program that works.
www.Diettogo.com
Diet To Go is another weight loss plan program designed with many healthy eating plans in mind. This program also includes a free diet analysis. 

Nutri-Health

Nutri-Health Supplements Complete Catalog
Vitamins are very essential to ones overall health. This link will allow you to see all the natural supplements that helps with a varity of health related issues.Nutri-Health also offers vitamin supplements for men as well as women.


Today's Topic:

ABS

Here are 5 effective ab workouts that can be done in the comfort of your home.


1.) Alphabet Abs - This technique will allow you to get you lower abs in the best shape possible when done correctly and consistently.

    Lie on your back with your legs at a starting point of 90 degrees. Point your toes upward as if you toes were the point of a pin. Begin writing the alphabet with your toes. Complete the entire alphabet from A to Z.


2.) Side Plank - This technique allows you to challenge your core.

      Lie on your side and push up positioning your elbow beneath your shoulder. Stack legs, and place your right hand on your right hip. Lift hips from the floor. hold this position for 30-45 seconds.



3.) Bicycle Abs - This technique allows you to work all abs at once.

     Lie on you back with you hands behind your head. Lift your upper body and lower body to approximately45 degrees. Begin bringing the left knee into the chest meeting with the right elbow. Now switch sides brining the right knee to the left elbow. copmlete 12-18 reps.


4.) Upright Twist - This technique will allow you to tighten and strenghthing your upper, middle, and side abs.

     Sit on the ground with your knee together, slightly pull to the chest. Begin twisting from the torso to both right and left side. Repeat 30 reps.

        
5.) Plank - This technique will aslo help you stregthen your core

     Begin this workout by lying face down. Lift your body from the floor, support your weight with your toes and forearms. Keep this position holding for 30-45 seconds. Repeat 12-16 reps.

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Beachbody.com
If you are a person who likes to dance or would prefer to change your normal ab routine try Hip Hop abs it is greatly recommmended. These are workout videos that target abs only while combining dance routines. Workout your abs and have fun doing it!

*Insanity is another great workout. It can be challenging but you will definetly see fast results if you stick to the workout video and change your eating habits. Guaranteed to start seeing a difference within 2 weeks!














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