New month - new workout - new you... What are you going to do this month to change up your current fitness routine? Trying something new to refresh your exercise routine, shock your body, and prevent becoming stale, you will need to change at least one fitness component. Remember, it is very easy for your body to become use to doing the same thing week after week, month after month. Due to the adaptation response, you will stop seeing changes in your body and your fitness. You may want to try a different class or simply add to your current workout routine another day. If you're exercising 3 or 4 days a week, it is time to increase the frequency to 5 or 6 days/week. Or, if you exercise for 30 minutes - 45 minutes, why not increase that by another 10-15 minutes which in turn will burn off more calories. One of the best ways to change your fitness level or raise your metabolic rate is to increase the intensity of your workouts. Simply by adding bigger exaggerated movements, moving fas
1 large head cauliflower, cut into 1 - 2-inch florets (5-6 cups) 2-4 cloves garlic, peeled 2 cups low-sodium vegetable broth or water 1 tsp gray sea salt, plus more when pureeing 1/4 cup olive oil 1/4 tsp freshly ground pepper 1 heaping tbs fresh herbs, to garnish In large sauce pot or steamer, place cauliflower, garlic, broth or water and sea salt. Cover and bring to boil, then reduce heat and simmer 10-15 minutes or until tender. Stir occasionally to ensure even cooking. Drain, reserving cooking liquid. Puree in two batches in food processor until smooth, scraping down sides as needed. With motor running, add 1/4 cup cooking liquid, half the olive oil, pepper and pinch of sea salt to each batch. Adjust seasoning to taste. Transfer to serving dish, top with herbs and serve hot. Substitute food processor handheld blender. Makes a nice substitute for mashed potatoes. Can add seasoning of your choice, or dry mustard powder, Curry powder, or a little Parmesan cheese.
Protein...the magic ingredient Eating clean is one of the first steps in helping you achieve your goal whether it is weight loss or to increase & maintain lean tissue, protein needs to be consumed at every meal or with every snack. Protein is the number one requirement to building lean muscle mass and it is the number one requirement to repair and rebuild muscle and tissue. Before focusing too much on how much protein you need with fancy calculations, it is more important to know that the average body cannot absorb any more than 25 grams of protein at a given meal. However, protein is not well absorbed unless it is consumed with complex carbohydrates from whole grains, fruits and vegetables. Here is some idea of what 25 grams of protein looks like... Egg whites 5-7 whites Low-fat yogurt 2 cups Low-fat cottage cheese 1 cup Whey protein powder 1 ounce Soy protein powder 1 ounce Skinless Turkey breast 4 ounces Skinl
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