Starting tomorrow, I will be sharing a healthy habit each day for the entire month of February. Challenge yourself to include each activity in your day. If you take the initiative to complete each idea, you will have made it a "Great 28"! If you come across an idea that you're already used to doing, be creative in trying to think of something new. If you struggle thinking of a replacement, email me at Jess@napfitpt.com.
The idea for a Great 28 is to try something different or out of the ordinary each day, and gain knowledge of simple ways to stay healthy in the process. Good luck! And feel free to email me or leave comments to let me know how you're doing!! Here's to February being YOUR Great 28!
This one HAS to be good. And I know that because I got it from the best cook I know! ;) Enjoy!
SIMPLE FISH TACOS
Serves 4 (2 tacos per person)
Preparation time: 15 to 20 minutes
Ingredients:
1 pound tilapia, defrosted if frozen and cut into 1 inch pieces
1 tablespoon olive oil
1 cup tomato salsa (your favorite kind)
1 lime, juiced
1-3 dashes hot sauce (optional)
Salt and pepper to taste
8 small flour tortillas
1 bag pre-shredded coleslaw mix
1 cup fat free sour cream
Put olive oil in a frying pan over medium high heat. When oil is hot add fish, salsa, lime juice, hot sauce and salt and pepper. Stir to mix fish with sauce. Fish will break up into smaller pieces as it cooks and is stirred. Reduce heat to medium. Cook the fish mixture for about 10 minutes, stirring occasionally. When the fish is cooked through turn heat to low and keep warm.
Dampen a couple of sheets of paper towels and wrap the tortilla shells inside. Place on a microwave safe plate and microwave on high for 30 seconds to 1 minute to warm up shells.
Make the taco by filling a tortilla shell with 1/8th of the fish mixture, the coleslaw mix and the sour cream. Enjoy!
With spring and summer creeping closer, wouldn't it be nice to have a flat stomach this year at the beach? It seems like a ton of people set goals to trim down their waist and get lean for the summer months. Unfortunately, most of them didn't get the memo that doing a trillion sit-ups won't bring them any closer to their dream of a six pack. In this post I will share the three key factors in attaining that beach body.
#1 Proper Diet
I know, I know, this is exactly what you DID NOT want to hear. Unfortunately it's true, don't count on transforming your stomach and losing inches from your waist if you're not watching what you eat. While turning your diet completely around may seem unrealistic, at the very least you need to become aware of the flaws in your diet and make some positive changes. Cut down on the bad carbs if you can't cut them out completely. Stop eating carbohydrates after dinner. Make sure you're eating often enough (eating every three hours will help speed up your metabolism). Cut down your portion sizes if you feel like that would help. Finally, consider logging your food online for a day just to see how many calories you are accustomed to eating. Chances are, seeing that number will spark an effort to make some changes.
#2 Cardio
One of the most overlooked factors in attaining that goal of a flat stomach is cardio. Yes, cardio. I know it sucks, but how do you think you're going to lose the fat that's currently hiding your six pack potential? Add an extra hour of cardio to your weekly workout routine. Once this becomes the norm add some more. Make sure you're switching up the type of cardio you do. If you're used to going to the gym and heading straight for the treadmill or track try a spinning or kickboxing class instead. If you prefer the cardio machines then challenge yourself to pick a different program. Try the random, or interval program on the treadmill, bike, or elliptical. You'll be surprised at what a difference it makes in your workout.
#3 Crunches, Not Sit-Ups
One of the biggest misconceptions in the realm of fitness is that sit-ups will get you a flat stomach. If you have something or someone holding your feet down while you're completing your set of sit-ups then you are actually working your hip flexors more than your abs. Rather than full sit-ups, consider trying smaller crunches. Focus on curling up with a smaller range of motion so that the top of your abdomen get closer to your belly button. Try curling up at an angle to include your obliques in the exercise. Finally, consider things like hanging knee raises or reverse crunches to hit those lower abs.
The most important thing to remember is that crunches will only strengthen your abs. Working alone, they will not get you that beach body physique. However, it is important to build strength. Not only will strengthening speed up your metabolism, but together, with a proper diet and cardiovascular exercise regimen, it will be the factor that matters most after you shed the fat!
Marinating chicken and peppers and onions in a highly flavored marinade and then grilling gives it all the flavor without fat. A spiced creamy yogurt sauce and avocado sauce wrapped in a corn tortilla with fresh cilantro keeps the fajitas healthy and fresh tasting.
Ingredients
1 cup packed cilantro leaves, plus extra for serving
1/4 cup lime juice, about 2 limes
1/4 cup low-sodium chicken broth
3 scallions, cut into 1-inch pieces
2 cloves garlic
1 jalapeno, seeded if desired
1 tablespoon honey
Kosher salt
1 1/2-pounds boneless skinless chicken breasts
1 red onion, sliced into 1/2-inch thick rounds
2 orange and/or yellow bell peppers, quartered, seeds removed
1 ripe avocado, halved, seeded and peeled
1 1/2 teaspoons olive oil
1/8 teaspoon ground cumin
1/8 teaspoon ground coriander
1/4 cup fat-free Greek Yogurt
12 corn tortillas
1. Put the cilantro, lime juice, broth, scallions, garlic, jalapeno, honey, and salt in a blender, puree until smooth. Reserve 2 tablespoons; do not wash out the blender.
Put chicken breasts in a medium bowl and the peppers and onions in another. Divide the remaining cilantro puree evenly between the chicken and the peppers and onions. Toss well to coat the chicken and vegetables and let stand, at room temperature, for 30 minutes.
2. Add the avocado, 1/2 cup water, and the reserved 2 tablespoons cilantro sauce to the blender. Puree until smooth and season with salt. Set aside.
3. Heat the oil in a small skillet set over medium heat until hot. Add the cumin and coriander and continue to cook until fragrant, about 30 seconds to 1 minute. Pour the spices over the yogurt and set aside for the flavors to blend. Stir before serving.
4. Preheat a grill for medium-high/direct heat cooking. Oil the grill grates. Grill the chicken and vegetables, turning, until the vegetables are tender and the chicken reaches an internal temperature of 160 degrees F, about 5 to 8 minutes for the vegetables and 12 to 15 minutes for the chicken. Let chicken rest 5 minutes. Place the tortillas on the grill until just warmed through, about 30 seconds.
5. To assemble the fajitas: slice the onions and peppers into thin strips and then slice the chicken. Place some peppers, onions, chicken and cilantro in a tortilla topped with the spiced yogurt and the avocado sauce.
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Many times, when we think about physical fitness we think of strength, cardiovascular endurance, and body mass index as the defining factors. While these things do play a part in being physically fit, we cannot overlook the importance of flexibility.
Proper stretching should be done after every strength and/or cardiovascular workout we complete. Stretching after a workout will help prevent injury and decrease muscle soreness in the days that follow. However, a few minutes of stretching after every workout, alone, may not be enough to create noticeable gains in our flexibility.
Consider adding a yoga class to your weekly workout routine. The benefits you receive will make it well worth your time. Increasing your flexibility can help you achieve your strength and cardio goals more easily. Yoga will also help you achieve better core strength and balance. You will be surprised at the strides you can make in just a few short weeks.
In addition to physical rewards, yoga offers us the opportunity to enhance our mental health. It is a form of meditation that allows us to focus on improving our bodies and minds. Like other forms of meditation, yoga takes some getting used to. It is far from easy at the start, but like anything, gets easier with practice so don't give up!
The idea that yoga is just a routine of simple stretches strung together is a massive misconception. I can tell you in all honesty that the first time I took a yoga class I glanced around the room to find that I was the only one sweating bullets with a look on my face that implied I had suffered an unexpected hernia. It was not what I expected at all. Previously considering myself "fit", I realized then and there that I still had a lot of work to do if I wanted to possess the total package.
Check with your gym to find out whether or not they offer yoga classes. If you are in the Columbus area and looking for classes consider checking out The Yoga Factory in Westerville or The Tracey Gardner Method in New Albany, which emphasizes hot yoga. Whether you try it at a fitness center or in your living room, I suggest adding at least one day of yoga per week to your workout routine. Improving your flexibility and expanding your balance of mind can truly get you one step closer to achieving your goals both inside and outside of the gym.
