SCRAMBLED EGGS WITH SPINACH & PARMESAN SERVINGS: 1
Whisk 2 large eggs in a small bowl; season with kosher salt and freshly ground black pepper and set aside. Heat 1 teaspoon olive oil in a medium nonstick skillet over medium heat. Add 3 cups baby spinach and cook tossing about 1 minute. Add eggs cook stirring occasionally until just set about 1 minute. Stir in 1-2 tablespoons grated Parmesan Sprinkle with crushed red pepper flakes.
Sodium 910 mg
Broiler Chicken Kabobs
Makes 4 servings
Total time: 40 minutes
Soak and prep: 30 minutes
Cook: 8 minutes
8 wooden skewers
Olive oil cooking spray
2 pounds boneless skinless chicken breast 2 tablespoons olive oil
2 tablespoons chili powder
1 teaspoon kosher salt
1. Soak the skewers in water for 30 minutes to prevent the food from sticking to them and to help prevent them from burning when broiled.
2. Heat broiler on high (450 degrees F) Set an oven rack to 4 inches below flame. Line a large baking sheet with foil and lightly spray it with olive oil cooking spray.
Cube the chicken breasts into 1-inch cubes. In a bowl, toss with the olive oil, chili powder and salt (I use my hands to make sure all chicken pieces are well-coated). Thread on the skewers and arrange in a single layer on the prepared baking sheet. To prevent the ends of the wooden skewers from charring, cut two narrow pieces of foil and place them across both ends of the row of skewers. Broil 4 minutes on each side. Serve immediately.
Nutrition per serving
Total Fat 12.4g
Saturated Fat 2.5g
Total Carbohydrate 2.0g
Dietary Fiber 1.3g
SALMON NOODLE BOWL
Prep Time: 8 Cook Time: 20 Makes 2 servings Serving size: 2 1/4 cups
Omega-3s in salmon and other fatty fish help build more muscle, and more muscle means more calories burned.
Ingredients 4 ounces soba buckwheat noodles or whole-wheat spaghetti 5 ounces asparagus, cut in thirds Cooking spray 1 (6-oz) salmon fillet, skin off, cut into 8 pieces 1 tablespoon toasted sesame oil Zest and juice of 1-2 limes (3 TBSP juice)1/4 teaspoon kosher salt 1/4 teaspoon fresh pepper 4 ounces cucumber, skin on, cut into medium pieces 1/2 small avocado, cut into bite-size pieces Preparation
1. Cook the noodles in boiling water until soft about 6 minutes for soba 8 for spaghetti. Transfer with tongs to a strainer. Add asparagus to same boiling water. Cook until al dente (about 2 minutes) rinse under cold water.
2. Heat a grill pan or skillet over medium-high heat. Coat lightly with cooking spray. Cook the salmon until cooked through turning pieces (about 2-3 minutes per side) Reserve.
3. Make the vinaigrette: Whisk together sesame oil, lime zest and juice, and salt and pepper in a small bowl. Combine the noodles, asparagus, and vinaigrette in a medium serving bowl.
4. Add the cucumber and avocado toss to coat. Just before serving add salmon. Serve warm or at room temperature or make up to 4 hours ahead and keep refrigerated in an airtight container.
Calories per serving 492
Fat per serving 21.9
Saturated fat per serving 3
Protein per serving 29g
Carbohydrates per serving 47g
Fiber per serving 7g
Iron per serving 3g
Fighting Belly Fat Diet/Exercise Management
◆ Fighting belly fat is 70/80% healthy diet reducing calories and sugar by filling yourself up with Protein....Vegetables.... Fruits and Whole Grains Good fats include foods rich in Omega 3′s, Salmon Avocados & walnuts these foods are full of nutrients that help keep you satiated throughout the day.
◆ Vitamin C is also essential for making carnitine, a compound used by the body to turn fat into fuel making this vitamin your fat burning friend.....Also Bell Peppers Kale or Kiwi have even more Vitamin C than Oranges.
◆ Vigorous exercise trims fat including visceral fat... It can also slow down the build-up of visceral fat that tends to happen over the years....Half an hour of vigorous aerobic exercise four times a week is ideal.
◆ Core exercises will strengthen your abs, but they won't eliminate the fat that lies beneath them....To do that you have to ramp up your overall calorie burn with cardio (Running Walking Biking) A Duke University study found that people who did moderate cardio for 178 minutes per week roughly 30 minutes of walking six days per week gained hardly any visceral fat over the course of eight months..... Participants who worked out at a higher intensity (Jogging Sprinting) for a similar amount of time saw even better results reducing their belly fat by almost 7 percent.... Interval training which alternates between high and low intensity cardio along with Circuit Training.
Bottom line is Healthy Eating Hard Work Dedication Consistency and Trusting The Process
The plank is one of the best exercises for a flat toned stomach if done right.....You must sink your hips drop your butt squeeze your core stay at a even height with your body proper form is key with any exercise.... Planks works all the muscles in your core... including the rectus abdominis the "six-pack muscles" you can see transverse abdominis internal and external obliques hips and back.
Planks burn more calories than sit-ups or crunches because they recruit muscles in the legs arms and rear too.....You should add them to any and every workout you do.
There are many variations but start with max holds...... intermediate to advanced challenge yourself to different variations with max holds.