Monday, August 30, 2010
Tip of the Day
Life is in the journey, not the destination, so do what you can and take things one day at a time. Take your time and do things the right way and make permanent changes to your lifestyle, then help out others who are where you were.
Sunday, August 29, 2010
Weight Training For Women Instead of Toning Exercises
Ladies, listen up! This is so important. So many of us say we want to "tone up" our bodies when we should be aiming to increase and maintain strength instead.
Turkey and Vegetable Chili by Chef Curtis Stone
Turkey and Vegetable Chili by Chef Curtis Stone on the Biggest Loser
- One of my Favorites for Fall/Winter! -
YOU HAVE TO TRY THIS! IT'S SOOOOO GOOD AND IT'S NOTHING BUT 95% VEGGIES AND BEANS!
Sometimes I make it a meatless alternative and just leave out the meat and then just put some on top of a baked potatoe or some eggs. This turkey recipe will allow you to enjoy one of your favorite comfort foods without all the extra calories.
Turkey and Vegetable Chili by Chef Curtis Stone
Serves 4
>>>INGREDIENTS<<<
For the chili:
1 ½ tablespoons olive oil
1 large onion, medium diced
1 garlic clove, minced
1 small red chili, seeded and small diced
½ teaspoon ground cumin
1 large carrot, peeled and small diced
1 large celery stalk, medium diced
1 small yellow bell pepper, seeded and medium dice
12 ounces 1% lean ground turkey
4 medium size ripe tomatoes, medium diced
8 oz cooked white or black beans
4 cups baby spinach
Freshly ground black pepper
¼ cup plain fat free Greek style yogurt
Micro cilantro to garnish, (can substitute with chopped chives or chopped cilantro)
>>>PREPARATION<<<
1. Place a large saute pan over medium high heat, then drizzle with the oil.
2. Add the onion, garlic, and red chili and sauté for 2 minutes, or until tender.
3. Sprinkle the cumin over the onion mix and stir well, then add the carrot, celery, and bell pepper and cook for 5 minutes, stirring occasionally, or until the vegetables begin to get tender.
4. In a separate saute pan, brown the turkey in the remaining oil over medium high heat, then transfer to the vegetable mix.
5. Add the tomatoes and the beans and cook for a further 8 minutes, stirring occasionally, or until the tomatoes have broken down and most of the liquid has evaporated.
6. Stir in the spinach and remove from the heat.
7. Season the chili to taste with freshly ground black pepper
8. Spoon the chili into serving dishes
9. Spoon a tablespoon of the yogurt onto each garnish with the micro cilantro and serve.
>>>NUTRITION FACTS<<<
* Serving Size 4
* Calories 280
* Total Fat g 7
* Sat Fat g 1.5
* Cholesterol mg 35
* Sodium mg 120
* Total Carb g 28
* Dietary Fiber g 9
* Sugar g 7
* Protein g 29
- One of my Favorites for Fall/Winter! -
YOU HAVE TO TRY THIS! IT'S SOOOOO GOOD AND IT'S NOTHING BUT 95% VEGGIES AND BEANS!
Sometimes I make it a meatless alternative and just leave out the meat and then just put some on top of a baked potatoe or some eggs. This turkey recipe will allow you to enjoy one of your favorite comfort foods without all the extra calories.
Turkey and Vegetable Chili by Chef Curtis Stone
Serves 4
>>>INGREDIENTS<<<
For the chili:
1 ½ tablespoons olive oil
1 large onion, medium diced
1 garlic clove, minced
1 small red chili, seeded and small diced
½ teaspoon ground cumin
1 large carrot, peeled and small diced
1 large celery stalk, medium diced
1 small yellow bell pepper, seeded and medium dice
12 ounces 1% lean ground turkey
4 medium size ripe tomatoes, medium diced
8 oz cooked white or black beans
4 cups baby spinach
Freshly ground black pepper
¼ cup plain fat free Greek style yogurt
Micro cilantro to garnish, (can substitute with chopped chives or chopped cilantro)
>>>PREPARATION<<<
1. Place a large saute pan over medium high heat, then drizzle with the oil.
2. Add the onion, garlic, and red chili and sauté for 2 minutes, or until tender.
3. Sprinkle the cumin over the onion mix and stir well, then add the carrot, celery, and bell pepper and cook for 5 minutes, stirring occasionally, or until the vegetables begin to get tender.
4. In a separate saute pan, brown the turkey in the remaining oil over medium high heat, then transfer to the vegetable mix.
5. Add the tomatoes and the beans and cook for a further 8 minutes, stirring occasionally, or until the tomatoes have broken down and most of the liquid has evaporated.
6. Stir in the spinach and remove from the heat.
7. Season the chili to taste with freshly ground black pepper
8. Spoon the chili into serving dishes
9. Spoon a tablespoon of the yogurt onto each garnish with the micro cilantro and serve.
>>>NUTRITION FACTS<<<
* Serving Size 4
* Calories 280
* Total Fat g 7
* Sat Fat g 1.5
* Cholesterol mg 35
* Sodium mg 120
* Total Carb g 28
* Dietary Fiber g 9
* Sugar g 7
* Protein g 29
How Many Calories Should You Eat Everyday?
From Turbofire Nutrition Guide, Fuel the Fire
Step 1: Calculate your Resting Metabolic Rate (RMR).
Your current body weight X 10 = RMR
Step 2: Calculate your Daily Activity Burn (DAB) based on your current activity level (outside of your daily planned workouts).
Sedentary - RMR X 10% = DAB
Moderately Active - RMR X 20% = DAB
Very Active - RMR X 30% = DAB
Step 3: Add calories burned from your Daily Exercise (DE). This will vary. Try to find out by googling number of calories burned during whatever activity you do. For example, a good average number for a Turbofire class is 650 calories per day.
Step 4: Subtract or add your Caloric Deficit (CD) or Surplus. This is the number of calories you would like to cut out (or add) of your current diet in order to lose (or gain) weight. A deficit of 500 calories a day averages to a loss of about one pound per week.
Step 5: Put all those numbers together to find out how many calories you need.
RMR + DAB + DE - CD = YOUR CALORIE TARGET
Don't use a calorie deficit that's more than 1,000 calories a day for your regular diet. A deficit that drastic is only okay for less than a week or for cleansing purposes. If you go without enough calories for too long, you'll lack the nutrients to properly recover from your workouts. This can lead to hitting a plateau. Your body will also break down in the form of an injury and/or an illness, so don't do it.
Step 1: Calculate your Resting Metabolic Rate (RMR).
Your current body weight X 10 = RMR
Step 2: Calculate your Daily Activity Burn (DAB) based on your current activity level (outside of your daily planned workouts).
Sedentary - RMR X 10% = DAB
Moderately Active - RMR X 20% = DAB
Very Active - RMR X 30% = DAB
Step 3: Add calories burned from your Daily Exercise (DE). This will vary. Try to find out by googling number of calories burned during whatever activity you do. For example, a good average number for a Turbofire class is 650 calories per day.
Step 4: Subtract or add your Caloric Deficit (CD) or Surplus. This is the number of calories you would like to cut out (or add) of your current diet in order to lose (or gain) weight. A deficit of 500 calories a day averages to a loss of about one pound per week.
Step 5: Put all those numbers together to find out how many calories you need.
RMR + DAB + DE - CD = YOUR CALORIE TARGET
Don't use a calorie deficit that's more than 1,000 calories a day for your regular diet. A deficit that drastic is only okay for less than a week or for cleansing purposes. If you go without enough calories for too long, you'll lack the nutrients to properly recover from your workouts. This can lead to hitting a plateau. Your body will also break down in the form of an injury and/or an illness, so don't do it.
Tip of the Day
Find an activity that you love to do for your workouts. By doing this, you are more likely to stick with it.
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