Here is a quick and easy program you can do at home to tone your muscles, strengthen your core, and burn fat. Do 15 repetitions of each exercise in the circuit, then repeat the circuit. This will be a total of 18 sets a takes about 10 minutes.
Circuit 1: Plie squats, Rear Lunges (alternate legs), Lateral Raise
Circuit 2: Push Ups, Side Plank, Abduction (side leg raise)
Circuit 3: Crunches, Bike Sit Ups, Supermans
Best to do after a warm up of at least 5 minutes, and followed by some stretches. Total workout still less than 20 minutes. Do this 2-3 days a week on non-consecutive days (ex. M/W/F) and your body will thank you.
May you be enriched!
Tuesday, January 25, 2011
6 Great snacks under 150 calories
6 Great Snacks for Work -all under 150 calories!
Healthy snacking is a great way to keep your energy up and to make sure you are getting the nutrition that you need. And after these great snacks, you’ll avoid making poor food choices for lunch and dinner.
Ingredients for a great snack:
• Healthy ingredients
• Correct amount of calories for desired goals (150 cals for women, 200 for men)
• Balance of macronutrients
• Tasty
• Satisfying
• Easy to store or prepare
Here are my top 6 snacks for women:
1. Fage Greek Yogurt, flavored (130 cals)
2. 1 hardboiled egg (80 cals) and a 5.5 ounce can of V8 (30 cals)
3. 1 Mozzarella stick (80 cals) and a carrot (30 cals)
4. 3 stalks Celery (20 cals) with 1 tbl Peanut butter (95 cals)
5. 1 Zbar, organic made by Clif (140 cals)
6. 1 apple (3 ¾ diameter or about ½ lb whole) (125 cals)
Find this and other great tips at www.RichRoe.com
Healthy snacking is a great way to keep your energy up and to make sure you are getting the nutrition that you need. And after these great snacks, you’ll avoid making poor food choices for lunch and dinner.
Ingredients for a great snack:
• Healthy ingredients
• Correct amount of calories for desired goals (150 cals for women, 200 for men)
• Balance of macronutrients
• Tasty
• Satisfying
• Easy to store or prepare
Here are my top 6 snacks for women:
1. Fage Greek Yogurt, flavored (130 cals)
2. 1 hardboiled egg (80 cals) and a 5.5 ounce can of V8 (30 cals)
3. 1 Mozzarella stick (80 cals) and a carrot (30 cals)
4. 3 stalks Celery (20 cals) with 1 tbl Peanut butter (95 cals)
5. 1 Zbar, organic made by Clif (140 cals)
6. 1 apple (3 ¾ diameter or about ½ lb whole) (125 cals)
Find this and other great tips at www.RichRoe.com
Tuesday, October 19, 2010
Meditation for Weight Loss
Can meditation help you lose weight? Yes! While meditating in itself is quite relaxing and does not burn a lot of calories, just 5 minutes a day can make the difference in your program between failure and success.'
Think of meditation is as an exercise for your brain, and when you train your "mental muscles" you will be able to align your thoughts with your fitness goals. My favorite way to meditate is to listen to a prerecorded tape that guides my thoughts. Sometimes my goal is just to relax and let go of tension, but usually I pick a certain topic and spend a few minutes concentrating on that concept.
For example, today I meditated on patience. In just a few minutes I was able to think about how I could apply patience in my day. To be patient with my finger injury, to be patient with my father, to be patient with my wife, and to be patient with my exercise video. Having "worked out" my mental muscles, I feel much better and empowered. I feel so good I know I can accomplish anything I set my mind to. Sticking to my meal plan and exercise program become much easier with a calm and centered mind.
Visit www.RichRoe.com for other fitness tips.
May you be enriched
Think of meditation is as an exercise for your brain, and when you train your "mental muscles" you will be able to align your thoughts with your fitness goals. My favorite way to meditate is to listen to a prerecorded tape that guides my thoughts. Sometimes my goal is just to relax and let go of tension, but usually I pick a certain topic and spend a few minutes concentrating on that concept.
For example, today I meditated on patience. In just a few minutes I was able to think about how I could apply patience in my day. To be patient with my finger injury, to be patient with my father, to be patient with my wife, and to be patient with my exercise video. Having "worked out" my mental muscles, I feel much better and empowered. I feel so good I know I can accomplish anything I set my mind to. Sticking to my meal plan and exercise program become much easier with a calm and centered mind.
Visit www.RichRoe.com for other fitness tips.
May you be enriched
Monday, November 2, 2009
Yummy Chicken Parmesan
This is why I am ALMOST a vegetarian. This Chicken Parm recipe packs a lot of flavor and is sure to be a hit with adults and kids. I took most of this from Tyler Florence at the food network, making a few modifications to suit my tastes and to make the prep a bit easier.
* 4 skinless, boneless, chicken breasts (about 1 1/2 pounds)
* 1/2 cup all-purpose flour
* (Kosher) salt and (freshly ground) black pepper
* 2 large eggs, lightly beaten
* 1 tablespoon water
* 1 cup dried bread crumbs
* 1/2 Cup freshly grated Parmesan or Romano cheese
* 1 (8-ounce) ball fresh buffalo mozzarella, water drained.
* 1/2 cup freshly grated Parmesan
* 1 26-oz jar of your favorite pasta sauce
* 1-2 packages of Ravioli or pasta, cooked al dente
Preheat the oven to 450 degrees F.
Get the ingredients together for the chicken so you have a little assembly line. Put the chicken breasts side by side on a cutting board and lay a piece of plastic wrap over them. Pound the chicken breasts with a flat meat mallet (or even with the side of your jar of sauce), until they are about 1/2-inch thick. Put the flour in a shallow platter and season with a fair amount of salt and pepper; mix with a fork to distribute evenly. In a wide bowl, combine the eggs and water, beat until frothy. Put the bread crumbs on a plate, mix in most of the Parmesan, season with salt and pepper.
Heat 3 tablespoons of olive oil over medium flame in a large oven-proof skillet. Lightly dredge both sides of the chicken cutlets in the seasoned flour, and then dip them in the egg wash to coat completely, letting the excess drip off, then dredge in the bread crumbs. When the oil is nice and hot, add the cutlets and fry for 4 minutes on each side until golden and crusty, turning once.
Slice the fresh mozzarella and lay evenly on the chicken. Ladle the tomato sauce over the chicken/mozzarella and sprinkle with remaining Parmesan. Bake the Chicken Parmesan for 15 minutes or until the cheese is bubbly. Serve hot with ravioli/spaghetti. Last night I also made a side of roasted veggies which made a nice healthy compliment to this wonderful meal.
* 4 skinless, boneless, chicken breasts (about 1 1/2 pounds)
* 1/2 cup all-purpose flour
* (Kosher) salt and (freshly ground) black pepper
* 2 large eggs, lightly beaten
* 1 tablespoon water
* 1 cup dried bread crumbs
* 1/2 Cup freshly grated Parmesan or Romano cheese
* 1 (8-ounce) ball fresh buffalo mozzarella, water drained.
* 1/2 cup freshly grated Parmesan
* 1 26-oz jar of your favorite pasta sauce
* 1-2 packages of Ravioli or pasta, cooked al dente
Preheat the oven to 450 degrees F.
Get the ingredients together for the chicken so you have a little assembly line. Put the chicken breasts side by side on a cutting board and lay a piece of plastic wrap over them. Pound the chicken breasts with a flat meat mallet (or even with the side of your jar of sauce), until they are about 1/2-inch thick. Put the flour in a shallow platter and season with a fair amount of salt and pepper; mix with a fork to distribute evenly. In a wide bowl, combine the eggs and water, beat until frothy. Put the bread crumbs on a plate, mix in most of the Parmesan, season with salt and pepper.
Heat 3 tablespoons of olive oil over medium flame in a large oven-proof skillet. Lightly dredge both sides of the chicken cutlets in the seasoned flour, and then dip them in the egg wash to coat completely, letting the excess drip off, then dredge in the bread crumbs. When the oil is nice and hot, add the cutlets and fry for 4 minutes on each side until golden and crusty, turning once.
Slice the fresh mozzarella and lay evenly on the chicken. Ladle the tomato sauce over the chicken/mozzarella and sprinkle with remaining Parmesan. Bake the Chicken Parmesan for 15 minutes or until the cheese is bubbly. Serve hot with ravioli/spaghetti. Last night I also made a side of roasted veggies which made a nice healthy compliment to this wonderful meal.
Friday, April 10, 2009
Granola Recipe?
I eat 1/2 box of Trader Joes Vanilla Almond Granola almost every morning. I love the stuff, usually having it with rice milk and either a banana or some fresh blueberries. But I realized how much trash I was generating and thought maybe I'd start buying in bulk at Whole Foods and storing it in my own containers. When I discussed my plan with my coworker, she suggested I just make my own.
Why hadn't I thought of that? I love to cook and love to eat granola, but never considered making my own. Here is where I need some help. My first attempt was a recipe I found online for some "Hippie Granola". (I thought this might have some "magic" ingredients like the pancakes I had in Amsterdam many years ago. They sure were good until later that night when I passed out by the fire and had to be carried back to my tent). Back to my granola, the mixture turned out to be very moist and tasty, which was great for snacking but too wet when I added milk (see below). Next I got a recipe from a friend and this time it came out too dry and didn't really clump up like I want.
So which one of you Deadhead, crunchy, Martha Stewart friends of mine has a great tried and true granola recipe I can try out?
BTW, here is the Hipppie Granola (which I adapted from http://www.slashfood.com/2007/08/31/a-granola-recipe-from-my-moms-hippie-youth/)
2 cups rolled oats (not instant)
1 cup cashews
1/4 cup sesame seeds
1/2 cup toasted sunflower seeds
1/4 cup toasted wheat germ
1/2 cup dried cranberries or diced cherries
1/2 cup dried fruit, diced (I used apricots, cantaloupe-yummy and pineapple)
1/4 cup canola oil
1/2 cup honey
1. Mix the oat, nuts and grains in a large bowl.
2. Measure oil into the measuring cup and swirl it around before pouring into bowl.
3. Then measure out the honey in the same, unwashed cup. The oil will help the honey exit the cup.
4. Toss everything together until evenly coated and then pour out into a baking pan. I used a glass baking dish (perhaps that is what made it so moist?)
5. Bake at 300 degrees for 30 minutes, turning it with a spatula every ten minutes or so. You want everything to be an even golden brown.
6. When it is finished cooking, returned the baked granola to the mixing bowl, add the raisins and fruit and stir to combine.
Why hadn't I thought of that? I love to cook and love to eat granola, but never considered making my own. Here is where I need some help. My first attempt was a recipe I found online for some "Hippie Granola". (I thought this might have some "magic" ingredients like the pancakes I had in Amsterdam many years ago. They sure were good until later that night when I passed out by the fire and had to be carried back to my tent). Back to my granola, the mixture turned out to be very moist and tasty, which was great for snacking but too wet when I added milk (see below). Next I got a recipe from a friend and this time it came out too dry and didn't really clump up like I want.
So which one of you Deadhead, crunchy, Martha Stewart friends of mine has a great tried and true granola recipe I can try out?
BTW, here is the Hipppie Granola (which I adapted from http://www.slashfood.com/2007/08/31/a-granola-recipe-from-my-moms-hippie-youth/)
2 cups rolled oats (not instant)
1 cup cashews
1/4 cup sesame seeds
1/2 cup toasted sunflower seeds
1/4 cup toasted wheat germ
1/2 cup dried cranberries or diced cherries
1/2 cup dried fruit, diced (I used apricots, cantaloupe-yummy and pineapple)
1/4 cup canola oil
1/2 cup honey
1. Mix the oat, nuts and grains in a large bowl.
2. Measure oil into the measuring cup and swirl it around before pouring into bowl.
3. Then measure out the honey in the same, unwashed cup. The oil will help the honey exit the cup.
4. Toss everything together until evenly coated and then pour out into a baking pan. I used a glass baking dish (perhaps that is what made it so moist?)
5. Bake at 300 degrees for 30 minutes, turning it with a spatula every ten minutes or so. You want everything to be an even golden brown.
6. When it is finished cooking, returned the baked granola to the mixing bowl, add the raisins and fruit and stir to combine.
Saturday, February 21, 2009
World Human Spirit Day
Tuesday 2/17/09 at noon Pacific Time, celebrate World Human Spirit Day with me. Join people from around the world by sitting in silent meditation for 2 minutes. Use that time to connect with other humans who share a common goal of global unity. See http://www.omsakthi.org/news/2003/030202.html for more info.
I usually meditate alone, and on the occasions I have had the chance to do a group meditation I have felt a powerful energy. I do not fully understand how it really works, but I do feel that our thoughts are things. When a group of people generate a similar thought, the collective effort can create incredible changes. While I don’t fully buy into the concepts from “The Secret” and the “Law of Attraction” that what we say, think and feel will create a certain outcome as surely as the Law of Gravity will cause and object to fall, I do feel we can steer our lives with our brains. So if you at all feel the same, send out some positive vibes next Tuesday and let’s create a great world to live in
I usually meditate alone, and on the occasions I have had the chance to do a group meditation I have felt a powerful energy. I do not fully understand how it really works, but I do feel that our thoughts are things. When a group of people generate a similar thought, the collective effort can create incredible changes. While I don’t fully buy into the concepts from “The Secret” and the “Law of Attraction” that what we say, think and feel will create a certain outcome as surely as the Law of Gravity will cause and object to fall, I do feel we can steer our lives with our brains. So if you at all feel the same, send out some positive vibes next Tuesday and let’s create a great world to live in
Who Says You Can’t Choose Your Parents?
We are products of our parents and our genetic make-up is predetermined-or is it? Dr. Dean Ornish, in his book The Spectrum, has determined through his research “that you can actually change how your genes are expressed just by changing what you eat and how you live”. So for those of us that are predisposed to certain health risks, we can “turn off” those bad genes and “turn on” our disease preventing genes. Dean goes on to say that the more changes you make, the more your genes will adapt. This is an incredible scientific breakthrough that really empowers us to have the health we choose, regardless of how our parents made us. BTW, the changes Dean promoted were exercise, healthy eating and meditation.
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