Kiwi-Banana-Mint Smoothie

Rich in Vitamin A, C, B6, E, K, as well dietary fiber Kiwi's are amazing. The seeds contain omega-3 fatty acids. Some studies have suggested that eating a few Kiwi's a day can help thin and reduce fat in the blood which lowers the risks of blockages.

Below is a smoothie recipe that I made this morning. It tasted pretty good, the mint gives it a fresh flavor! 

2 kiwis
1 banana
4 mint leaves
1/2 cup ice
Shred!

30 days-Shoulder Workout

Here is the schedule:

Front Dumbbell Raise

Raise dumbbells forward and upward with until upper arms are above horizontal. Lower and repeat.

Dumbbell Military Presses:
Clean the dumbbells up using your thighs to bring the dumbbells up to shoulder height at each side. Push them up until they both touch. Exhale, slowly lower dumbbells back down. Repeat

Side Lateral Raises:

Dumbbells in the front with elbows slightly bent. Slightly bend the hips and knees. 
Raise upper arms to sides until elbows are shoulder height.Lower and repeat.

Decline Pushup:

Start in a normal push-up position with arms shoulder-width apart. Hands should be level with your ears. Place your feet on a step, chair or other elevated platform. Lower your body until your chest touches the floor, and then lift until your arms are fully extended. Repeat. Beginners: Wall push-ups.

Banana Spinach Smoothie

 

1 cup of ice

1 banana

1.5 cup of spinach

1/4 cup of orange juice

1/2 cup of coconut water ( I used flavored pineapple)

Blend, and drink up!!!

Stop Watch Workout

Today’s Cardio/Challenge: Jumping Jacks and Jump Rope are a great cardio workout! Bicycle abs are great for the obliques, and triceps dips are great for those bat wings! .

Modifications:

Step Ups: You can use a chair, a step of any height, if it comes up, and goes down it's a step!

Snack of the day:

Apple. The proverb "An apple a day keeps the doctor away." Apples have significant dietary fiber and vitamin content. they tend to fill you up!

Workout of the day

Set 2 realistic goals for yourself. One long term, and one short term.
Always remember your number one goal though- Don't give up!

PDF Download file:
http://home.comcast.net/~cartoonistaaron/Day%202.pdf

Today’s Cardio/Challenge: Jumping Jacks and Jump Rope are a great cardio workout! Bicycle abs are great for the obilques, and triceps dips are great for those bat wings! .

Modifications:

Jumping Jack: Stand with both feet together, arms at your sides.  Either step one leg to the side, then return to the starting position, or tap your heel to one side and then return to the starting position.

Snack of the day:Carrots
Carrots are incredibly rich in both alpha-carotene and beta-carotene (which converts into vitamin A in your body) plus they have a ton of fiber, lots of anti-aging and disease-fighting phytonutrients, a hefty dose of potassium and even a sprinkling of calcium and magnesium.

Workout of the day

Day 1 | 31 Days of Transformation

Take before pictures, and start a food/exercise journal. You will be surprised just how much snacking we do, keeping a journal
(try myfitnesspal) will make you accountable for what you eat daily.

Today’s Cardio/Challenge: As any new exercise, please check with your physician before you begin. If you can't do the entire routine, then break it in half, and takes breaks whenever you can. You can change your cardio to whatever you want- bike, swim, skip, etc..

Modifications: Push-up can also be done on your knees, if you are new to doing them. 
Begin by getting down on yours hands and knees with your hands just outside shoulder width and slightly forward of your shoulders. Your knees should be directly aligned with your hips.

Daily Food: I have provided a sample diet. This is just a sample, and other food items such as veggies, fruit or lean meat, snacks can be changed.



Stuffed Bell Peppers Recipe:

2-3 bell peppers
1lb of lean beef
1 ounce of cheese per bell pepper
1 can of cream of mushroom soup reduced sodium
1 serving of brown rice
onion
salt
Cut the tops off of the bell  peppers
Clean the inside of the bell peppers
In a pot, boil the bell peppers until they are soft
In a different pan-
sauteed onion and 1 teaspoon of salt
add one pound of beef (cook)
add cooked brown rice to the beef (after it is cooked)
add can of mushroom soup to the rice and beef, mix together
Scoop mix of into the bell pepper until it is filled
Add 1 ounce of cheese to each bell peppers
Put under broiler until cheese is melted!

Eating Habits for Weight Loss

1)   Do Not Skip Meals/Snacks

·         It is important to include snacks. You should not go longer than 3-4 hours without eating (when you are awake) and you should never skip a meal.

·         Snacks should be balanced: Preferably a carbohydrate (with fiber) and protein and / or fat.

o   apple with peanut butter or cheese stick; PowerBar Pria or Luna Bar or Balance Bar; 1/2 cup fruit and ½ cup low fat cottage cheese

2)  Increase your Fiber (Aim for 25-40 g per day)

Increase your intake of fiber to 25-40 g per day

•         Benefits of Fiber

–        Decrease Cholesterol:

•         Soluble Fiber

–        Increase Satiety

–        Keeps You Regular

•         Soluble versus Insoluble Fiber

•         Sources of Fiber:

–        ½ cup vegetables = 2-4 g fiber

–        ½ cup fruit = 2-4 g fiber

–        ½ cup beans = 6-8 g fiber

–        Whole grains

•          whole wheat bread = 2-3 g per slice

•         Whole grain cereal =  3-5 g per serving

•         ½ cup whole wheat pasta = 6 g

3)  Do not drink your calories

·         8 oz Sweet Tea = 100 calories  

·         12 oz Regular Soda = 150 calories

·         8 oz Juice = 120 – 150 calories

·         Alcohol:

                                         i.    1 Regular Beer = 150 calories

                                        ii.    1 Lite Beer = 90-120 calories   

                                      iii.    5 oz Wine = 100 calories

4)  Decrease your intake of fried foods

·         if you must eat them try to eat one time a week or less

5)  Anytime you eat, you must “plate” your food & sit down to eat.

·         Avoid bags or buy individually portioned foods

6)  Change Your Plate

·         ½ of your plate is non starchy vegetables, ¼ of your plate is a lean protein and ¼ of your plate is a starch

7)  Eat 75% of food from home

·         Plan meals for the week (including Breakfast, Lunch, Dinner, and Snacks)

8)  Drink plenty of fluid.

·         Aim for 3 (16 oz) bottles of water per day.

·         Watch your intake of diet sodas and drinks sweetened with non nutritive sweeteners (aspartame, splenda, saccharin), including crystal light and some flavored waters.

9)  Listen to True Hunger:

·         Eat when you are hungry, do not allow hunger to lead to starving.

10) Listen to Satiety:

·         Stop eating when you start to feel full.

·         Think about how full you are, on a scale of 1-10 (1= not full at all, 10= so full your about to bust)

This information was provided by a YMCA dietician