Wednesday, July 19, 2017

Arm Burnout Workout!

Have a big event or wedding coming up?!
Here is a quick arm workout that will make your arms feel tight and toned :)

Repeat 2-3 Times, as much as you have time for!

20 Modified Pushups
20 Plank Tap R, Plank Tap L, Frogger (=1 Rep)
100 Mountain Climbers (R=1,L=2)
20 Plank to Pushup R (keep hips still)
20 Plank to Pushup L (keep hips still)
10 Burpees with a Baby Pushup
50 Tricep Dips
50 Quick Bike
25 Basic Crunches
50 Quick Bike

Tuesday, July 18, 2017

Cooking for 1 Person- Healthy Recipes

We all know it is hard to cook for just one person without wasting food... So we take the "easy" way out and pick up meals that are quick and convenient. 

Here are a couple of recipes you can cook for 1- And if you have extra they save great as leftovers for lunch or dinner the next day! ENJOY!!! 

Summer Chicken Salad
4 boneless skinless chicken breast OR 1 Rotisserie Chicken (pulled from bone and shredded)
2 Cups Purple Grapes
3 Tablespoons Yogurt or Light Mayo
1/4 cup Red wine vinegar
1/4 cup Red Onion (diced)
1/4 cup Green Apple (chopped)
2 Teaspoons Mrs. Dash table seasoning 
1 Teaspoon Ground Pepper
1 Teaspoon Salt
1 Teaspoon Cayenne Pepper

-Boil chicken and shred/dice into small pieces. 
-Add all ingredients except grapes and mix/press in together.
-Add grapes and toss.
You can add more red wine vinegar if needed and ground pepper to taste! Serve over shredded lettuce with a side of fresh fruit.

Herb Chicken Salad
4 boneless skinless chicken breast OR 1 Rotisserie Chicken (pulled from bone and shredded)
1/4 cup celery, 1/4 cup onions- chopped very fine
1/4 cup Red and Green Bell Peppers-chopped very fine
2 Teaspoons Basil 
2 Teaspoons Oregano
2 Teaspoons Rosemary
1 Teaspoon Ground Red Pepper ( more or less for spice)
1 Teaspoon Ground Red Pepper
Up to 1/4 cup Newmans Own Light Basalmic Vinegar Dressing (more if too dry)

-Boil chicken and shred/dice into small pieces. 
-Add all ingredients and mix/press together.
-Can leave out any ingredients you do not like! 
Add more dressing if too dry and pepper to taste! Serve over spinach with a side of veggies! 

Healthy Slaw 
6 cups shredded cabbage (in bag already shredded) *about one bag
1/4 cup reduced fat feta cheese
1/4 cup green onions -chopped
2 tablespoons olive oil
1/4 cup pomegranate vinaigrette 
2 tablespoons Italian seasoning
2 tablespoons Parsley
2 Tablespoons Oregano

*mix cabbage , onions, cheese and toss with dressing
add 1 sliced grilled chicken breast
(will last in refrigerator for about 2 days)

Stuffed Chicken Roll Ups 
2 boneless skinless chicken breast
1 bag of spinach
1 package seasoning blend (red pepper, green pepper, and onion) -in frozen section with veggies
1/4 cup of parmesan cheese
2 cups marinara sauce

-Butterfly chicken-cut them in half (longways) so they are really thin.  Don't cut all the way through, you want just a really flat big piece of chicken.  Lay out flat on cookie sheet.
-Sautee seasoning blend on stove until unthawed. (about 5 minutes)
-Place spinach in a bowl, add 2 tsp water and microwave for 1:00.
 -Spoon 1/2 of spinach on each chicken breast and sprinkle with pepper mixture and 1/2 of the cheese.
-Roll chicken up like you are rolling a taco!
-Place in casserole dish, pour marinara sauce over the top and cover. Bake in oven at 350 degrees for 30 minutes
-Remove from oven and uncover. Add cheese and bake for 5 more minutes.

6 cups mixed lettuces(romaine, arugula, and spring mix)
4 boneless skinless chicken breast grilled or boiled-cubed
2 cups reduced fat feta crumbled
3 tomatoes-diced
3 tbs. fresh thyme chopped
1/4 cup green onions- chopped
1/2 cup newmans own light balsamic vinaigrette
Juice of one lemon
2 tbs Dijon mustard
1/2  cup olive oil
1 handful fresh basil- diced
Salt and Pepper to taste

-To Make Vinaigrette Dressing :Mix thyme, onions, newmans own balsamic vinegar dressing, lemon, dijon mustard and salt and pepper. Slowly whisk in oil
-Place about 2 cups mixed lettuces on a plate
-Toss chicken with 1/2 of dressing
-Add remaining dressing on lettuce then put chicken on top
-Top with diced tomato feta cheese and fresh basil to taste

Honey Crusted Chicken
4 Cups Rice Chex
2 boneless, skinless chicken breasts
1 Tsp. garlic powder
1 Tsp. splenda
1 Tsp. Red Pepper
Salt and Pepper
4 Egg Whites
1/2 Cup Milk

-Preheat the oven to 375 F. Lightly coat a baking dish with cooking spray.
-Place the cereal in a ziplock bag and crush up then add garlic powder, splenda and salt and pepper and mix up. 
-Put 1/2 cup milk in a bowl, 4 egg whites in a bowl
-Dip chicken in milk, then egg whites and place in ziplock bag. Toss until chicken is coated. 
-Place chicken in a baking dish and sprinkle remaining cereal mixture over chicken. 
-Cook at 375 for 20-25 Minutes

Oven Baked Sweet Potato Fries
1 large sweet potato, peeled and cut into wedges 
2 teaspoons extra virgin olive oil    
1/4 teaspoon salt      
Pinch of cayenne pepper 

-Preheat oven to 450°F. 
-Put sweet potatoes, oil, salt, and cayenne pepper in ziplock bag. Toss until coated evenly. 
-Spread the wedges out on a rimmed baking sheet. 
-Bake until browned and tender, turning once, about 20 minutes total. I put mine on broil for a few minutes at the end to make them crispy :)

Chicken Chili
1 Rotisserie Chicken-pulled off the bone and shredded OR 6 boneless skinless skinless chicken breast shredded
4 cans diced tomatoes- basil garlic and oregano seasoned
2 cans stewed tomatoes- Italian style
1 pkg frozen seasoning blend (onions, red pepper and green pepper)in freezer section
3 cups yellow corn
4 garlic cloves chopped
2 cans navy beans drained and rinsed (or your choice of beans)
1 tablespoon cumin
1 tablespoon ground red pepper
1 chili seasoning packet (low sodium)

-In a skillet sautee garlic and onion and pepper seasoning blend.
-Add all ingredients in a big pot and let simmer for 30 min or place all ingredients in crock pot and cook on low for 5 hours

 Pistachio Crusted Chicken
3/4 Cup Pistachios
3 Egg Whites, Lightly Beaten
4 Boneless Skinless Chicken Breast
1/4 Teaspoon Salt and 1/4 Teaspoon Pepper
Cooking Spray

Preheat Oven to 400 Degrees
Place pistachios in a food processor or blender and process until fine. Transfer to a shallow bowl. Place egg whites in a
shallow bowl. Sprinkle chicken with Salt and Pepper. Dip chicken in egg whites and then dredge in pistachios pressing
lightly to adhere.
Heat a large nonstick oven proof skillet over medium to high heat. Coat pan with cooking spray. Add chicken to pan and
cook 4 minutes. Spray chicken with cooking spray then flip over and cook for another 4 minutes. Place in Oven.

 Bake uncovered at 400 degrees for 14 minutes or until done. Cut chicken crosswise.