Sandwich Supper

Simple meal tonight.  I love sandwiches... love them! And, there are so many ways to make a sandwich healthy.  Here's the recipe for a meal I made tonight for dinner.  I had a bunch of veggies in the fridge and new "brown rice" wraps from Trader Joe's.  Here's what I whipped up:

Need:

-Whole wheat wrap or "brown rice wrap"

-Mushrooms (I used baby bellas) (hand full)

- Zucchini (1/4)

-Shallot (or red onion) (up to your pallet! - shallots are sweeter - I used one half shallot today)

-Spinach

- 1/4-1/2 cup

-Feta Cheese tablespoon

-Avocado- 1/4

-Chicken- 1 tenderloin (use more if you're really hungry - it just might not fit)

-Olive oil, salt, crushed red pepper, parsley (dashes, sprays, pinches)

- Lightly drizzle olive oil on grill or saute pan and over mushrooms, zucchini, and shallot, then season with the salt, pepper, parsley .  Grill or saute them until they start to sweat, keep them on the stove for another couple of minutes (taste them if you're not sure when they are done!)

- In the mean time, get the piece of chicken ready by giving a quick spray or drizzle of olive oil, add salt, crushed red pepper, and parsley (these are staples in my cooking - you can probably tell by now)  add some chopped garlic too, if you have time.  Put this chicken to the side to marinate for a couple of minutes.

- While they are cooking... arrange the spinach, avocado and a tablespoon of feta cheese on one half side of the wrap

- Once the veggies are done... toss them on the same side of the wrap

- Add the chicken onto the same pan... cook it until it is done and then shred it and add to the wrap.  (how to SHRED?: Take two forks and pull then against the grain of the tenderloin)

- Wipe the pan down and turn down the heat.  Fold the wrap in half and throw it on the pan to give it a quick crisp, then flip and do the same on the other side.

Cut it and you're done!

By my calculations, this has about 370 calories! Plenty of protein from the chicken, mono-unsaturated fat in the avocado, antioxidants in the onion/shallot, fiber/nutrients/antioxidants/vitamins in the spinach and mushrooms.  Enjoy!

Living Room Lift

Lifting! Yes, you can work out at home. Yes, you should be lifting if you're not.  No, you will not bulk up and get gigantic muscles (if you're a girl) if you do.  Women do not produce enough testosterone to build bulky muscles. Period.  If you see a super jacked woman at the gym, she's probably doing a competition and taking something.  When I first started working out... I felt guilty if I didn't get a cardio workout in... until I realized the power of a lifting workout and how it would eventually help increase my metabolism.  Knowing this and understanding what it can do for you, is so important.  Trust me, if you're not lifting already, start! Plus, it's fun to mix it up... That damn elliptical gets so boring (I'll get into this later - the elliptical should not be your every day choice)


Here's why it's so important:
1) Lifting builds your bone density (you didn't think I'd list this one first, huh?) Ok so lifting and jumping build bone density... super important for when you get older... can greatly reduce your risk for osteoporosis.
2) Muscle burns 3-4 times as many calories AT REST than fat does.  Seriously!  Think of it this way... think of your super jacked guy friends who never ever do cardio but lift at the gym on a consistent basis.  Why are they so fit and fat-free?  Their metabolism is through the roof because they have dense muscle mass that is burning calories while they are sitting at work.
3) It gives you tone and strength - this is the obvious one - Michelle Obama arms don't come from doing the elliptical... I can promise you that one!


Here's an at-home workout that you can do in your living room... all you need is 3 or 5 or 8 lb free weights (Heavier for guys)... you should work to the point that the last few reps are a struggle) , a balance ball,  and a yoga mat.  I do this workout a lot and it takes about 40 minutes.  I found it in a book I read and then made my own personal modifications.  It's great to do before work... especially since it'll get your heart rate pumping throughout the day.


(If you don't have the balance ball - you can modify and work without it, except for the first move.  The balance ball helps work more muscle groups in your core because you have to 'work' to balance!)




Warm up


1. 50 Jumping Jacks


2. Squat with overhead press (20)
Tip: Large muscles burn more calories at work so it's good to combine them with a small muscle move ie: (squats with overhead shoulder press)  Large muscles include: Back, quads, hamstrings, glutes, chest, core; Small muscles: biceps, triceps, calves, shoulders
3.. Hip Lifts on the Ball - Lay on your yoga matt.. put your legs out straight and dig your heels into the ball.  Lift your hips off the matt for 20 reps.  Works glutes & hamstrings.


3.. Chest press on the ball... (20)... Your position on the ball  should be so that your upper back is situated on the ball, feet on the floor... and push up through your hips to keep an even table top position. (you'll feel it in your glutes)


4. Chest flies on the ball... (20) Same position as #3


(repeat the last 4 again)


Next...
5. Lunges with bicep curls (do 12 on one side and 12 on the other) (remember to keep those knees at a 90 degree angle)


6. Reverse butt bridges... Lay on your matt...feet planted on the floor push your hips up to the ceiling, pushing through your heels... (20)


7. Plie squat with dumbells.  Feet out wider than shoulders and hips, toes and knees faced out... drop down into squat with dumbell in between legs, and then push back up (20)


8. 12 burpees


(repeat last 4 again)


9. Back flies (20) Use a heavier weight... your back is one of the strongest muscles


10. Lateral raises for shoulders.... Lift both straight arms up to the front... don't go any higher than shoulder, bring them down and then lift them out to the side. Do this 20 times (will likely need to use a lighter weight for these)


11. 20 alternating backwards lunges


12. Tricep extension in squat.  Squat down and bend over about 45 degress... lift your elbows back and extend both arms out... (20)


13. Bicycle crunches (30)


(repeat)


Stretch!
If you need any help with form... you can google any of these moves for a photo - these moves are standard practice and you should be able to find photos anywhere!  Good luck and feel free to ask me questions. It's hard to explain without photos!  Have an AWESOME week!

Back from Indy

Whew! Back from Indy and it was a worldwind! It was a great conference and I got to catch up with a lot of old friends and put many faces to names of the individuals I work with in the corporate office on a daily basis.  Our schedules were jam-packed, therefore, making it even more difficult to stay healthy but I think I did a pretty good job.  I did work out both mornings (the second morning was a struggle - it was the night after our awards ceremony and big bash at Crane bay).  What I did not expect was that every meal was planned for us, luckily I was able to find some healthy options. I did stick with yogurts/fruits/oatmeal during the breakfast hour.  At lunch, there was a salad bar, so that was easy.  The tough part was sitting alllllllll day long and then have 15 minute break periods with multiple snack bars.  Confession: I love candy and there was a candy bar filled with all of my favorite varieties.  I gave in, dabbling in some peanut m&m's... I figure it was the best choice since the peanuts have protein and some iron... balancing out the sugar from the chocolate.  If I chose gummy worms, jelly beans, etc... my insulin levels would have spiked then dropped... leaving me feeling like crap. 

I bring this up because I read an article on the plane that discussed how the ability to resist, decreases throughout the day because you literally tire from saying 'no' and resisting all day.  Makes sense doesn't it?  It's easy to resist the donuts at work first thing in the am but at the end of the day when the dessert tray arrives... it's much harder to say no.  It's good to stay mindful of this... but also, don't beat yourself up.  I'd say on this trip, overall, I made healthy choices 80% of the time (had some candy, desserts, etc. at times when I typically would not)... but not bad considering what was in front of me.  I made sure to drink green tea at every break and stay hydrated throughout the day.  I stood whenever I had a chance and I didn't have any soda. (ah, though I may have exceed the two drink max on awards night).  I also was in bed at a decent hour every night.  What I took away from this three day spree of back-to-back events was that I was mindful and didn't forgo my healthy lifestyle just because I had an 'excuse' to do it.  

Moving on, I'm back and I'm exhausted.  I got a good night's sleep last night and this morning, I put together a breakfast of items that I have left over in my fridge. It is a great power breakfast and so healthy!  Here's what I did and next to each ingredient is a description of their healthiest traits:

-1 packet of oatmeal - whole grain, high fiber, low sugar, packed with B vitamins (energy)

- Dash of cinnamon- antioxidant powerhouse, balances insulin levels

-Half a green apple- most antioxidant packed apple - high fiber

-Tablespoon and a half of cottage cheese- loaded with protein and its amino acid compound is known to repair muscle fibers faster

-Tablespoon and a half of walnuts, chopped - omega-3 fatty acids, high antioxidant levels

- Cook oatmeal with cinnamon... chop the apple and walnuts... add in and then top with the scoop of cottage cheese... Later today I'll get in a good workout and will probably be back to 100%.  Have an awesome weekend!!!