90 second SMOOTHIE recipe
1 cup 0-fat plain Danon Yogurt, choice of 2 oz. fluid [either juice, soy milk, skim milk, or water with emergenC pack] 1 cup fresh frozen berries, blend [thaw fruit in micro for 45 seconds if you have a cheap blender] - drink it in the car on the way to work :)
1. Stove-top in a pan sprayed with PAM olive oil spray, crisp until stiff 2 large whole wheat tortillas [or spinach for those with Celiac- target or target.com]
2. To hold the tortillas together spoon [between tortillas] all natural red sauce without additives or sugar throughout and 1 oz of 2% shredded cheddar for Italian; feta for Greek around the edges. Add seasoning in between depending which pizza you are choosing [see below]
A] Italian = top with more red sauce and LOTS of fennel seasoning or fennel seed [the seasoning in pizza meat], fresh cilantro [you can purchase a huge bundle for less than $2 at any grocery store], and choose what you like: peppers of all colors, mushrooms [cook first in separate pan in PAM and get water out], black olives [optional], tomato slices, sweet onion. sprinkle 1 more oz of 2% cheese on top....spread it THIN so you stay THIN
B] Greek = top with more red sauce...or if you need a change create a green sauce [see below] then top with basil [use whole leaves in summer from your plants], small chunks of roma tomato everywhere, a few black olive pieces [optional], garlic [brown fresh garlic pieces in a little water and PAM in a separate small pan] and sprinkle feta on top. Use Penzey's GREEK between tortillas if you have it. When pizza is done spray lightly with lite olive oil.
C] Personal Pizza = top with red sauce and use any veggie, onion combo you like! Some like avocado. Be creative...test out new seasonings. Share your recipe!
Green sauce example: In a blender: Basil leaves, baby spinach leaves, walnuts, 1 small roma tomato, 0-fat plain yogurt, seasonings
FOOD FOR THOUGHT- OLIVES OPTIONAL FOR TASTE. THOSE WITH HIGH BP USUALLY AVOID OLIVES HOWEVER MOST SHOPPE MEMBERS HAVE VERY LOW BP! ALSO WE ALL LOVE OUR AVOCADO'S -- KEEP IN MIND ALTHOUGH THERE ARE ONLY 3 GRAMS OF SAT FAT IN 1 AVOCADO...THERE ARE 20 GRAMS TOTAL AND THAT IS A LOT. YOU KNOW I AM THE CHEESE POLICE. I NEVER PUT COW CHEESE ON MY PIZZA. SO....RETRAIN YOUR TASTE BUDS
30 grams of fiber are recommended daily. FEEL FULL, & HEALTHY DIGESTION, CANCER PREVENTION
Try fresh fruits:
1 diameter 3''-6.60
1 small pear w/ skin-5.00
1 cup dried[500 cal]-19.50
1 cup raw-9.00
1 cup frozen, thawed-13.60
1 cup fresh-3.28
1 cup frozen, thawed-5.53
How many minutes of cardio work do I need?
This is a commonly asked question. The average American needs approximately 30 CONSECUTIVE minutes of cardio to delve into fat stores as our workout "energy source" according to the AMA. Extending past 30 minutes can "burn" additional fat. In 1992 the AMA published findings that 20 minutes were needed. They have since changed this, stating the American diet has changed.
This is how it works. The body will initially use blood sugar [glucose] as it's energy source to workout. It will then draw from stored sugar [glycogen], then blood fat [triglycerides], finally utilized stored fat. If we have a lower blood sugar or triglyceride level do we utilize fat stores sooner? Yes! This is how diet and exercise go hand-in-hand.
These are the tips we share at our club daily. Our basic aerobic classes provide 40 consecutive cardio minutes. The choreography insures zone training to be sure we maintain aerobic levels. If the heartrate is not within ones range - all is in vain. Trainers take care to remind clients to monitor heartrate and breathing. We offer 20 basic aerobic cardio classes per week.
Once we are finally utilizing stored fat as our fuel source, we may want to continue past the 40 minutes if we are trying to lower our percentage of body fat in order to increase the metabolism. To extend your cardio work, keep your heart-rate in your "fat-burning" range and run downstairs to the gym while the rest of the class is cooling down. Choose the treadmill, spinner, stepper, trampoline, boxbag or slide to continue your cardio work. DO NOT LET YOUR HEART-RATE DROP. If you cool down and start again, so will your body and it will take another 30 minutes to get back to the business of burning fat! It is just as beneficial to start your cardio in the gym, watching the TV monitors and join the class in progress when they have completed the warm up. Try it both ways and maybe your body will tell you which way is the best fit for you.