Belly Buster Walk #3

Total-Body fat Blaster!

On a scale of 1-10 to determine how hard you're working with 1 being easy and 10 being very difficult effort--
warm-up/cool-down: 2-3 effort difficulty (treadmill at 3mph) You can chat with ease at this level.
brisk pace: 4 to 5 (3.5-3.8 mph) Breathing is harder, can still talk but with pauses.
push pace: 6-7 (4 mph) Some huffing and puffing. Manage only one or two word replies
power pace: 8-9 (4.2-4.5 mph) No talking possible.

Time: 60 minutes, 6 days a week
Lose: Up to 3 pounds plus inches off your hips, butt, and thighs, weight loss of 3-5 pounds with healthy diet

Note: If you're doing this on a treadmill start with 3% incline for the hills, working up to 5%. If you're outside, try to find a loop with two hills about midway through that will take about 5-6 minutes to climb.

Start warm-up
3 minutes in brisk pace
5 minutes in push pace
20 minutes in brisk pace
22 minutes in uphill brisk pace
28 minutes in brisk pace
32 minutes in uphill brisk pace
38 minutes in brisk pace
42 minutes in push pace
57 minutes in cool-down
60 minutes Finish

Smoked Paprika Roasted Salmon with Wilted Spinach

Serves 8

1/4 cup orange juice
2 tablespoons plus 1 teaspoon olive oil, divided
2 teaspoons thyme leaves, divided
2 pounds salmon fillets
1 tablespoon brown sugar
1 tablespoon smoked paprika
1 teaspoon cinnamon
1 teaspoon orange zest
1/2 teaspoon sea salt
1 bag (10 ounces) spinach leaves

Mix orange juice, 2 tablespoons of the oil and 1 teaspoon of the thyme in small bowl. Place salmon in a large glass dish. Add marinate; turn to coat well. Cover and refrigerate at least 30 minutes, longer for extra flavor.

Mix sugar, smoked paprika, cinnamon, orange zest, remaining 1 teaspoon thyme and sea salt in small bowl. Remove salmon from marinade. Place in a greased foil-lined baking pan. Discard any remaining marinade. Rub top of salmon evenly with smoked paprika mixture.

Roast salmon in preheated 400 degree F oven 10 to 15 minutes or until fish flakes easily with a fork.

Meanwhile, heat remaining 1 teaspoon oil in large skillet on medium heat. Add spinach; cook and stir 2 minutes or until wilted. Serve salmon over spinach.

Belly Buster Walk #2

On a scale of 1-10 to determine how hard you're working with 1 being easy and 10 being very difficult effort--
warm-up/cool-down: 2-3 effort difficulty (treadmill at 3mph) You can chat with ease at this level.
brisk pace: 4 to 5 (3.5-3.8 mph) Breathing is harder, can still talk but with pauses.
push pace: 6-7 (4 mph) Some huffing and puffing. Manage only one or two word replies
power pace: 8-9 (4.2-4.5 mph) No talking possible.

Time: 40 minutes
Loss: Up to 2 inches off your waist (a pants size) in just a month

Start with a warm-up
3 minutes in brisk pace
6 minutes in push pace
13 minutes in power pace
15 minutes repeat minutes 3 thru 15--brisk walk for 3 minutes, push pace for 7 minutes, power walk for 2 minutes)
27 minutes in brisk pace
37 minutes in cool-down
40 finish

Belly Buster Walk #1

On a scale of 1-10 to determine how hard you're working with 1 being easy and 10 being very difficult effort--
warm-up/cool-down: 2-3 effort difficulty (treadmill at 3mph) You can chat with ease at this level.
brisk pace: 4 to 5 (3.5-3.8 mph) Breathing is harder, can still talk but with pauses.
push pace: 6-7 (4 mph) Some huffing and puffing. Manage only one or two word replies
power pace: 8-9 (4.2-4.5 mph) No talking possible.

20 minutes/day
7 days/week
Lose up to 1 inch off belly in 1 month
Start with a warm-up
3 minutes in change to a brisk pace
6 minutes in change to a push pace
9 minutes in change to a brisk pace
12 minutes in change to a power pace
13 minutes in change to a push pace
15 minutes in change to a brisk pace
18 minutes in begin cool-down
20 minutes you're done!

Fit Tip--Alliaceous Veggie Goodness

Fit Tip: Garlic, onions, leeks, shallots, and chives (alliaceous family veggies) have sulfur compounds that are known to promote the death of color, breast, lung, and prostate cancer cells. Additionally, studies have suggested a lower risk of kidney and prostate cancer in people who consumed the most garlic of the tested groups.

Tip in Action: Crushing garlic releases more of the compound and more is absorbed when combined with a healthy oil like olive oil. Sauteed chopped garlic and onions tossed with stir-fried veggies or whole grain pasta sprinkled with fresh cracked black pepper and turmeric is a yummy quick fix. Raw works too--toss with salad or layered on sandwiches!

Frozen Fruit Pops

3 cartons (6 ounces each) raspberry yogurt
2 tablespoons lemon juice
2 medium ripe bananas, cut into chunks
12 Popsicle molds or paper cups (3 ounces each) and Popsicle sticks

In a blender, combine yogurt, lemon juice and bananas; cover and process for 45 seconds or until smooth. Stir if necessary.

Fill molds or cups with 1/4 cup yogurt mixture; top with holders or insert sticks into cups. Freeze.

Yield: 1 dozen
Serving size: 1 Pop

Nutrition Facts per serving: 60 calories, 1 g fat (trace saturated fat), 2 mg cholesterol, 23 mg sodium, 13 g carbohydrate, 1 g fiber, 2 g protein

Diabetic Exchange: 1/2 starch, 1/2 fat-free milk

Lighter Chicken Parmesan with Simple Tomato Sauce

If you are tight on time, you can substitute 2 cups of your favorite plain tomato sauce for the Simple Tomato Sauce.

Serves 6
1 1/2 cups panko (Japanese-style bread crumbs)
1 tablespoon olive oil
1 ounce grated Parmesan cheese (about 1/2 cup), plus extra for serving
1/2 cup unbleached all-purpose flour
1 1/2 teaspoons garlic powder
Table salt and ground black pepper
3 large egg whites
1 tablespoon water
Vegetable cooking spray
3 large boneless, skinless chicken breasts (about 8 ounces each), trimmed of excess fat and sliced into cutlets
2 cups tomato sauce , warmed (see below)
3 ounces shredded part-skim mozzarella cheese (about 3/4 cup)
1 tablespoon minced fresh basil

Simple Tomato Sauce
1 (28-ounce) can diced tomatoes
4 medium cloves garlic , minced or pressed through a garlic press (about 4 teaspoons)
1 tablespoon tomato paste
1 teaspoon olive oil
1/8 teaspoon red pepper flakes
1 tablespoon minced fresh basil leaves
Table salt and ground black pepper



1. Adjust an oven rack to the middle position and heat the oven to 475 degrees. Combine the bread crumbs and oil in a 12-inch skillet and toast over medium heat, stirring often, until golden, about 10 minutes. Spread the bread crumbs in a shallow dish and cool slightly; when cool, stir in the Parmesan.

2. In a second shallow dish, combine the flour, garlic powder, 1 tablespoon salt, and 1/2 teaspoon pepper together. In a third shallow dish, whisk the egg whites and water together.

3. Line a rimmed baking sheet with foil, place a wire rack on top, and spray the rack with vegetable oil spray. Pat the chicken dry with paper towels, then season with salt and pepper. Lightly dredge the cutlets in the flour, shaking off the excess, then dip into the egg whites, and finally coat with the bread crumbs, Press on the bread crumbs to make sure they adhere. Lay the chicken on the wire rack.

4. Spray the tops of the chicken with vegetable oil spray. Bake until the meat is no longer pink in the center and feels firm when pressed with a finger, about 15 minutes.

5. Remove the chicken from the oven. Spoon 2 tablespoons of the sauce onto the center of each cutlet and top the sauce with 2 tablespoons of the mozzarella. Return the chicken to the oven and continue to bake until the cheese has melted, about 5 minutes. Sprinkle with the basil and serve, passing the remaining sauce and Parmesan separately.

For Simple Tomato Sauce:
Pulse the tomatoes in a food processor until mostly smooth, about ten 1-second pulses; set aside. Cook the garlic, tomato paste, oil, and pepper flakes in a medium saucepan over medium heat until the tomato paste begins to brown, about 2 minutes. Stir in the pureed tomatoes and cook until the sauce is thickened and measures 2 cups, about 20 minutes. Off the heat, stir in the basil and season with salt and pepper to taste. Cover and set aside until needed.

Per Serving:
Cal 310; Fat 8 g; Sat fat 2.5 g; Chol 75 mg; Carb 20 g; Protein 38 g; Fiber 1 g; Sodium 790 mg

Back on Track!

I was sidelined with some personal drama for the last Mommies Online Fit Club and did not do as well as I hoped.

A new round begins today and I'm ready to go.

Ok, except for the stomach flu I've got right now...