Team Lean Machine Weekly Blog Post

Veggies!!!!

It’s simple guys eat more veggies!!!! Try and add a touch of veggies to every meal try to keep them green and leafy. This will add fiber to your diet and create a body that is primed to burn fat. Veggies especially green leafy ones have a tendency to have a thermogenic affect to it.

Try this recipe to get a few more greens involved in your diet!!!!

GREEN PIZZA

Ingredients

1 pound prepared pizza dough, preferably whole-wheat

2 cups chopped broccoli florets

1/4 cup water

5 ounces arugula ,any tough stems removed, chopped (about 6 cups)

Pinch of salt

Freshly ground pepper to taste

1/2 cup prepared pesto

1 cup shredded part-skim mozzarella cheese

Preparation

1.Position oven rack in the lowest position; preheat to 450°F. Coat a large baking sheet with cooking spray.

2.Roll out dough on a lightly floured surface to about the size of the baking sheet. Transfer to the baking sheet. Bake until puffed and lightly crisped on the bottom, 8 to 10 minutes.

3.Meanwhile, cook broccoli and water in a large skillet over medium heat, covered, until the broccoli is crisp-tender, about 3 minutes. Stir in arugula and cook, stirring, until wilted, 1 to 2 minutes more. Season with salt and pepper.

4.Spread pesto evenly over the crust, top with the broccoli mixture and sprinkle with cheese. Bake until crispy and golden and the cheese is melted, 8 to 10 minutes.

Nutrition

Per serving: 323 calories;13 g fat ( 4 g sat , 7 g mono ); 19 mg cholesterol; 33 g carbohydrates; 15 g protein; 3 g fiber; 511 mg sodium; 241 mg potassium.

Nutrition Bonus: Vitamin C (45% daily value), Calcium (34% dv), Vitamin A (31% dv).

It’s a Family Thing

Tips for a healthy Family

Maintaining Your Plan

•Get active. Remember to participate in some type of physical activity or activities for a total of at least 60 minutes each day.

•Have fun. Your kids are much more likely to participate in physical activities that are fun, so make sure everyone enjoys the time spent together.

•Eat healthy. Eat fewer foods that are high in fat and calories, and more foods that benefit the body, such as fruits and vegetables. Involve the entire family in selecting and preparing meals so everyone understands how to make healthy food choices.

One of the best things you can do for your children today is to help them develop the knowledge and lifestyle habits that will help them live happy and healthy lives tomorrow.

Fats for Fat Loss?

Fish Oil Reduces Insulin Resistance

The Metabolic Syndrome is a collection of symptoms linked to heart disease and type 2 diabetes that include abdominal obesity, abnormal blood fats, poor blood sugar regulation, and high blood pressure. The problem is linked to genetics, overweight, sedentary lifestyle, and poor diet.

A study on rats from the University of Litoral in Argentina found that a diet high in simple sugars promoted insulin resistance and increased body fat. Adding fish oil to the diet restored metabolic health and promoted weight loss. Fish oil improves blood sugar regulation and reduces symptoms of the Metabolic Syndrome. (Nutrition, 26: 209-217, 2010)

Habits!

It takes 21 days for something to become a habit. So I want you to give me 21 days of making better choices and some life style changes that will help you reach your goals. So for the next 21 days here are some suggestions:

No chocolate

No candy

No cookies

No cake, doughnuts or muffins

No pastries

No white bread

No chips

No fast food

No ice cream

No soda

I know this seems like a lot, but you can make better choices.  Like for instance, instead of cookies or candy.  Substitute it with fresh fruits, like watermelon, apples, strawberries or blueberries.

Hydration!

You should drink 8 glasses of water a day, if have a hard time with plain water you can add some Crystal Light for flavor. 

Motovation!

Never give up!!  Always remember you can do anything you set your mind to!  Weight loss isn’t going to happen over night; after all it didn’t take you over night to put it on.  But with hard work and determination, you WILL win the fight!    

Here is a healthy idea for dinner:

Baked Talipa with vegi pasta and steamed broccoli.

Preheat Oven to 425, place fish in a 9x9 baking dish.  Spray bottom of pan with Pam cooking spray.

To prepare the fish:

In a small bowl, mix together:

 ¼ cup of extra virgin olive oil

3 tbsp. of minced garlic

3 tsp. of Ms. Dash South Western Chipotle

2 tsp. of I can’t Believe it’s not Butter

*Salt & Pepper to taste    (*sea salt)

Microwave for approx. 30 sec., then pour over fish.

*Bake for approx. 30 to 45 min.

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To prepare the vegi pasta (Garden Delight).  Follow directions on the box.

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Then steam your broccoli, and you have a nice healthy dinner.

Enjoy!