tag:blogger.com,1999:blog-55660295527956912932024-03-05T03:40:09.139-08:00Fun. Fresh. Fitness. Stephanie Erickson Fitness * Personal Training * Fitness Classes * Custom Meal Plans * Custom Workout RoutinesLiz Bolthttp://www.blogger.com/profile/05361537975466154406noreply@blogger.comBlogger61125tag:blogger.com,1999:blog-5566029552795691293.post-86642553439924360362015-07-13T08:08:00.002-07:002015-07-13T08:08:40.886-07:00Homemade Turkey Sloppy JoesBack when I was a kid and all through college I use to be a Manwich FREAK! I LOVED the stuff. Until my Aunt gave me a recipe for homemade sloppy joes and now I can't even think about having anything else. I use to make mine with ground round and you definitely CAN do that, I just choose to make them as healthy as I possibly can and have since given up red meat for the most part, so replace it with ground turkey. Since it's seasoned with beef seasonings, I really can not tell the difference and even my die hard red meat friends who yell at me for cooking with Turkey can't tell the difference. SUPER easy to make and the longer you let it simmer, the better it is. So, I usually throw mine together about 2 hours before we are ready to eat dinner. That way all the flavors really come to life ;)<br />
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Ingredients:<br />
1 lb of lean ground turkey (or hamburger)<br />
Celery Salt to taste (start out with very little and add more as needed) OR 1 cup diced celery<br />
Garlic Powder to taste<br />
1 Cup chopped onion (I get the chive onions from Walmart already chopped) or minced onion<br />
1 beef cube (mash it in hot water) **the past 3 times I have made it I have used beef stock and liked it just them same**<br />
2 TBSP Worcestershire sauce<br />
1 TBSP Lemon Juice<br />
1-2 cups of Ketchup<br />
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PREPERATION:<br />
Brown Turkey and once cooked add Beef stock and onions. Simmer until stock is absorbed.<br />
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Add Ketchup and the rest of the ingredients. Cook until sauce is bubbling and then turn down to low and let simmer for a few hours. Serve on whole wheat buns (I use Sara Lee) and Enjoy!!! You won't ever want to go back to canned sloppy joes ever again :)</div>
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***You might need to adjust amount of ingredients based off your liking. I do everything by taste now that I've made it so many times, so I don't use actual measurements anymore, so once you add everything if you feel like more of something needs to be added, just play around with it. Remember, the longer it simmers, the more flavor you will get out of it, so before adding more of something let it simmer for an hour or so. AND any leftovers are even better the next day ;)***<br />
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Anonymoushttp://www.blogger.com/profile/11468288929731209353noreply@blogger.com0tag:blogger.com,1999:blog-5566029552795691293.post-89866334448062077352015-03-31T06:43:00.001-07:002015-03-31T06:43:30.345-07:00My day while doing the 21 Day FixI know when starting the 21 Day Fix I was SO confused. I swear I read over the book 3 times and I still had questions haha. I luckily had friends who had already done it, so I had people to help me out. What I really wanted when I started was an example day from someone who had done the program, so I wanted to share what a day with me is like while doing the fix :) and actually, it's basically always like this now (a few slip ups here and there..shhhh... 🙊🙉😉) because it's just became a habit. It became my way of eating and living. Anywho, I hope this helps!<br />
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Breakfast-8:30am<br />
Mixed Fruit (purple)- I fill a purple container with strawberries, blueberries, and raspberries.<br />
Wheat Toast (yellow)-I personally get the Sara Lee Delightful Wheat that is 45 calories a piece<br />
2 Hard Boiled Eggs (red)- sometimes I switch it up and have 4 pieces of Turkey bacon instead<br />
Peanut Butter for the toast (spoon)<br />
1-2 cups of coffee with 2 tbsp of low fat milk. If you're a coffee drinker, having 1-2 cups a day with low fat milk, honey, or stevia is perfectly fine!<br />
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Snack-10:30am<br />
1 medium banana (purple)- bananas are a great pre workout snack for energy.<br />
Glass of lemon water<br />
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Workout-11am-I normally drink 2 glasses of water while working out, but I sweat a lot out.<br />
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Lunch-12-1pm<br />
Shakeology (red)- I drink Greenberry shakeology and I mix it with water and lemon & lime juice. 3 days a week I will replace a yellow container and mix it with OJ. And some days I will have less fruit in the morning and add some to my shake. I always have a protein source within 90 minutes post workout. Protein builds muscle and your muscles are ready to absorb all that good stuff right after your workout.<br />
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Snack-2-3pm<br />
Carrots (green)-I'll be honest, SOMETIMES I drizzle a teaspoon (bc I usually only use one in the day and I get two) of ranch over them. 🙈 Don't judge me! Lol<br />
Glass of lemon water<br />
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Dinner-5-6pm<br />
Chicken Salad<br />
Lettuce (green)<br />
Tomatoes cucumbers Broccoli peas (green)<br />
Chicken (red)-seasoned with 21 day fix seasonings<br />
2 hard boiled eggs (red)-I'll add these if I don't have them in the morning. If I do have them in the morning then I add a little more chicken to get all my reds in.<br />
Shredded Cheese (blue)<br />
21 day fix dressing (Orange)<br />
Glass of lemon water<br />
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Between dinner and bed I will drink 2 more glasses of water and then I have a nighttime tea that I also drink every night.<br />
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So, there it is :) I hope this helps!!<br />
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<br />Anonymoushttp://www.blogger.com/profile/11468288929731209353noreply@blogger.com2tag:blogger.com,1999:blog-5566029552795691293.post-10320734588259028722015-02-03T09:13:00.000-08:002015-02-03T09:13:59.211-08:00Baked Chicken/broccoli/mushroom dinner<div class="separator" style="clear: both; text-align: left;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvOMzvtmyxzrdd2lG24oH7w49V9S4JV9doE87AP67ftIx9D5prFO3_zywzxIPk2g5z00RddlXmiqiWFOGMLondJAM3NQi4qvbuhmY0TBU-ZZO8WQICilPmqhtEEewZgck-Nwdfym2NX4jz/s1600/photo+1.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvOMzvtmyxzrdd2lG24oH7w49V9S4JV9doE87AP67ftIx9D5prFO3_zywzxIPk2g5z00RddlXmiqiWFOGMLondJAM3NQi4qvbuhmY0TBU-ZZO8WQICilPmqhtEEewZgck-Nwdfym2NX4jz/s1600/photo+1.PNG" height="397" width="400" /></a> </div>
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<br />Anonymoushttp://www.blogger.com/profile/11468288929731209353noreply@blogger.com1tag:blogger.com,1999:blog-5566029552795691293.post-19741796252845511522015-01-29T08:49:00.003-08:002015-01-29T08:49:45.099-08:00Ham & Cheese Lettuce Wrap<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwueFKWNWS0OGvxk3JZ6_ZadxROeHnQV9TGcoZIEVyDVWeqWkvZs7gxGwgjdd7kbiheMAEO-BIVrYWE8iPwwPxqXwZIJJdEOIzWSWrN8Y3reeuZKmBTl6gwioDK5onCMMSaWGZN2LMBq_m/s1600/photo+3_kindlephoto-190384395.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwueFKWNWS0OGvxk3JZ6_ZadxROeHnQV9TGcoZIEVyDVWeqWkvZs7gxGwgjdd7kbiheMAEO-BIVrYWE8iPwwPxqXwZIJJdEOIzWSWrN8Y3reeuZKmBTl6gwioDK5onCMMSaWGZN2LMBq_m/s1600/photo+3_kindlephoto-190384395.jpg" height="320" width="295" /></a></div>
Fast and simple lunch that's 21 Day Fix approved and you can have two, even 3!!!!<br />
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INGREDIENTS (per wrap)<br />
1 leaf of lettuce<br />
2 pieces of ham<br />
2 cherry tomatoes cut in half<br />
Diced cucumber<br />
1 tbsp shredded cheese<br />
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I took this picture before putting any dressing on because I didn't know what I wanted just yet. However, you could use mustard, vinager and oil, fat free Italian dressing, etc.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEmIWQxvHJd5L55iD3_mRyZ_EFcfKjfPaOSpP0OwlmEpZiTyRVIXRyhyAyQzz0FWgYNrH4Fe9S-KMYoZapvd_Jtrn9fdPlaCmVvyBcXgiGD7VxrdkjMh6Pp28pA6xHva-snYipbE3eJJKr/s1600/photo+2-2_kindlephoto-190505853.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEmIWQxvHJd5L55iD3_mRyZ_EFcfKjfPaOSpP0OwlmEpZiTyRVIXRyhyAyQzz0FWgYNrH4Fe9S-KMYoZapvd_Jtrn9fdPlaCmVvyBcXgiGD7VxrdkjMh6Pp28pA6xHva-snYipbE3eJJKr/s1600/photo+2-2_kindlephoto-190505853.jpg" height="314" width="320" /></a></div>
<br />Anonymoushttp://www.blogger.com/profile/11468288929731209353noreply@blogger.com0tag:blogger.com,1999:blog-5566029552795691293.post-85940430964795865512015-01-29T08:10:00.001-08:002015-01-29T08:11:38.536-08:00Flourless Banana Protein Pancakes <div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhu-lRwVRYCRik1NbPp20P-5NqY-3gOU2U1tT46rr8WK3aQboiJLmN3cbb_Iyn5bIwMVofoyBO6kdidL7Aw3Scgf0JqLRf02usKDt5QK0So3fAFwqBKX6At5i7l7jb5qZrgXTRJWm51dwfC/s1600/photo+1_kindlephoto-190167965.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhu-lRwVRYCRik1NbPp20P-5NqY-3gOU2U1tT46rr8WK3aQboiJLmN3cbb_Iyn5bIwMVofoyBO6kdidL7Aw3Scgf0JqLRf02usKDt5QK0So3fAFwqBKX6At5i7l7jb5qZrgXTRJWm51dwfC/s1600/photo+1_kindlephoto-190167965.jpg" height="260" width="320" /></a></div>
My daughter wanted breakfast for dinner last night, so I made her some flourless banana pancakes. I have made these one other time before, but only used one banana with two eggs. This time I used 1.5 bananas and added some oats to make them a little thicker and more pancake like, instead of being like a crepe. I also sprinkled a little chocolate shakeology in the batter to give her a little extra nutrients and make them protein pancakes :)<br />
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INGREDIENTS:<br />
1.5 bananas<br />
2 eggs<br />
1/4 oats (optional)<br />
2tbsp Chocolate Shakeology (optional)<br />
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Mix all ingredients and make a batter with them...pour, cook, and enjoy!!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYmsUuUkXXT5jo_Eb09BJkVAOz93SwYBwBHRNp6vBEB3Bd-1vMdQmBqkl0mmpHK5sBr_EQGsPWHu63umS4USvwynIDZhCUEf-QORaeJ574N7WId3jiVW1CwjQTztsnfN1er1iaZuC2gqiN/s1600/photo+2_kindlephoto-190352541.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYmsUuUkXXT5jo_Eb09BJkVAOz93SwYBwBHRNp6vBEB3Bd-1vMdQmBqkl0mmpHK5sBr_EQGsPWHu63umS4USvwynIDZhCUEf-QORaeJ574N7WId3jiVW1CwjQTztsnfN1er1iaZuC2gqiN/s1600/photo+2_kindlephoto-190352541.jpg" height="283" width="320" /></a></div>
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I also made a fruit topping for her to have, instead of syrup. No real measurements with this. I just used about 4 strawberries and a handful of blueberries. I sprinkled a little stevia on them and smashed them up. Poured it on top the pancakes and cut them up. She LOVED it and said it tasted like strawberry shortcake :) She asked for it again for breakfast this morning, so this was a recipe I just had to share again.<br />
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Anonymoushttp://www.blogger.com/profile/11468288929731209353noreply@blogger.com0tag:blogger.com,1999:blog-5566029552795691293.post-66595132437885561972015-01-26T07:17:00.000-08:002015-01-26T07:32:18.637-08:0021 Day Fix BreakfastToday I started my second round with the 21 Day Fix. This is a program that has the nutrition and the workouts packed into one. I do my own workouts, however, I LOVE it for the nutrition part of it. It really takes the guess work out of what to eat. It's a color coded container system and (based off your goals) you follow a chart of how many of each container you get a day. For example I am allowed the following:<br />
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Green (veggies)- 3<br />
Purple (fruit)- 2<br />
Red (protein)- 4<br />
Yellow (grains)- 2<br />
Blue (Fats)- 1<br />
Orange (dressings)- 1<br />
teaspoons (I use it for PB)-2<br />
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Now, if you see the containers you might not think it's enough food. It IS enough though. In fact, some people (me included sometimes) think it's too much food lol. The picture below is my breakfast from this morning. I ate within an hour of waking up (HUGE, so PLEASE do this and get your metabolism started) and made sure to have some protein. I'm doing my workout in about an hour and will have my Shakeology within 90 minutes post workout.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOXV0NRLvpFvkQgET1YaPr6qdZ3nIyreHpnP6j1VqfWpzdiCDqEuxSXczaoIJlR17VWjT8hjiQTgWJm3LuDL-fySHqvVXb0DLaVp8CbEJ0wOShEIT4mjel3e1t7GXVOk10MhA98rGKTt2h/s1600/photo-4.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOXV0NRLvpFvkQgET1YaPr6qdZ3nIyreHpnP6j1VqfWpzdiCDqEuxSXczaoIJlR17VWjT8hjiQTgWJm3LuDL-fySHqvVXb0DLaVp8CbEJ0wOShEIT4mjel3e1t7GXVOk10MhA98rGKTt2h/s1600/photo-4.JPG" height="320" width="316" /></a></div>
<br />Anonymoushttp://www.blogger.com/profile/11468288929731209353noreply@blogger.com3tag:blogger.com,1999:blog-5566029552795691293.post-67792355506000606762015-01-25T07:14:00.000-08:002015-01-25T07:14:00.900-08:00Greens with Roast Beef & Cheese Lunch<span style="color: #555555; font-family: 'Trebuchet MS', Trebuchet, Verdana, Helvetica, Arial, sans-serif; font-size: 12px; font-weight: bolder;">Ingredients</span><br />
<ul class="ingredients_list" style="color: #555555; font-family: 'Trebuchet MS', Trebuchet, Verdana, Helvetica, Arial, sans-serif; font-size: 12px;">
<li class="odd">3 cups mixed salad greens</li>
<li class="even">1 tomato, medium</li>
<li class="odd">3 1/4 ounces deli-style roast beef, low-fat, low-sodium<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5KkkRH_NGQ3-on3Tgwm0bqJDmzoOLSUV43Gs5ocab3y5m21cbm7-rFd8in5hOm-2pPWqeVpzut12qvjCAVsWYDf07Q5l9zS0nQYNzMr73ahXwva4WHRfjb311x1VYVs3xAOYBSxGOFbjv/s1600/greens_with_roas_beef_and_cheese_full.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5KkkRH_NGQ3-on3Tgwm0bqJDmzoOLSUV43Gs5ocab3y5m21cbm7-rFd8in5hOm-2pPWqeVpzut12qvjCAVsWYDf07Q5l9zS0nQYNzMr73ahXwva4WHRfjb311x1VYVs3xAOYBSxGOFbjv/s1600/greens_with_roas_beef_and_cheese_full.jpg" /></a></div>
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<li class="even">1 ounce fresh mozzarella</li>
<li class="odd">1 1/2 tablespoons salad dressing, Italian, fat-free</li>
<li class="even">4 Melba toast, plain, rounds</li>
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Preparation</div>
<span style="color: #555555; font-family: 'Trebuchet MS', Trebuchet, Verdana, Helvetica, Arial, sans-serif; font-size: 12px; font-weight: bolder;"></span><br />
<ul class="prep_notes_list" style="color: #555555; font-family: 'Trebuchet MS', Trebuchet, Verdana, Helvetica, Arial, sans-serif; font-size: 12px;">
<li class="meal_prep_note_item">Wash greens and tomato; chop tomato.</li>
<li class="meal_prep_note_item">Dice roast beef and cheese, or cut into thin strips.</li>
<li class="meal_prep_note_item">Toss together greens, tomato, roast beef, cheese and dressing.</li>
<li class="meal_prep_note_item">Serve with melba rounds.</li>
<li class="meal_prep_note_item">Enjoy with a calorie free beverages.</li>
</ul>
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Nutrition Facts</div>
<table cellspacing="0" class="nutritional_table_redesign" style="background-color: white; font-family: 'Trebuchet MS', Trebuchet, Verdana, Helvetica, Arial, sans-serif; font-size: 12px; width: 397px;"><tbody>
<tr class="StyleRotator_dark" style="background-color: #f2f2f2;"><td>Calories</td><td>300</td></tr>
<tr class="StyleRotator_light"><td>Calories from Fat</td><td>90</td></tr>
<tr class="StyleRotator_dark" style="background-color: #f2f2f2;"><td>Total Fat</td><td>10 g</td></tr>
<tr class="StyleRotator_light"><td>Saturated Fat</td><td>5 g</td></tr>
<tr class="StyleRotator_dark" style="background-color: #f2f2f2;"><td>Cholesterol</td><td>75 mg</td></tr>
<tr class="StyleRotator_light"><td>Sodium</td><td>800 mg</td></tr>
<tr class="StyleRotator_dark" style="background-color: #f2f2f2;"><td>Total Carbohydrate</td><td>23 g</td></tr>
<tr class="StyleRotator_light"><td>Dietary Fiber</td><td>6 g</td></tr>
<tr class="StyleRotator_dark" style="background-color: #f2f2f2;"><td>Sugars</td><td>6 g</td></tr>
<tr class="StyleRotator_light"><td>Protein</td><td>32 g</td></tr>
<tr class="StyleRotator_dark" style="background-color: #f2f2f2;"><td>Calcium</td><td>30%</td></tr>
<tr class="StyleRotator_light"><td>Vitamin A</td><td>120%</td></tr>
<tr class="StyleRotator_dark" style="background-color: #f2f2f2;"><td>Vitamin C</td><td>70%</td></tr>
<tr class="StyleRotator_light"><td>Iron</td><td>1</td></tr>
</tbody></table>
</div>
Anonymoushttp://www.blogger.com/profile/11468288929731209353noreply@blogger.com0tag:blogger.com,1999:blog-5566029552795691293.post-85507820031168163882015-01-25T07:11:00.000-08:002015-01-25T07:11:05.752-08:00Nacho Snack<span style="color: #555555; font-family: 'Trebuchet MS', Trebuchet, Verdana, Helvetica, Arial, sans-serif; font-size: 12px; font-weight: bolder;"><br /></span>
<span style="color: #555555; font-family: 'Trebuchet MS', Trebuchet, Verdana, Helvetica, Arial, sans-serif; font-size: 12px; font-weight: bolder;">Snackable Nachos</span><br />
<span style="color: #555555; font-family: 'Trebuchet MS', Trebuchet, Verdana, Helvetica, Arial, sans-serif; font-size: 12px; font-weight: bolder;"><br /></span>
<span style="color: #555555; font-family: 'Trebuchet MS', Trebuchet, Verdana, Helvetica, Arial, sans-serif; font-size: 12px; font-weight: bolder;">Ingredients</span><br />
<ul class="ingredients_list" style="color: #555555; font-family: 'Trebuchet MS', Trebuchet, Verdana, Helvetica, Arial, sans-serif; font-size: 12px;">
<li class="odd">1/2 pita, wheat, small, 4" diameter</li>
<li class="even">1/8 teaspoon extra virgin olive oil</li>
<li class="odd">1/3 cup cheddar cheese, low-fat, low-sodium</li>
<li class="even">1/8 teaspoon oregano, dried</li>
<li class="odd">1 piece jalapeño</li>
<li class="even">8 fluid ounces water</li>
</ul>
<br style="color: #555555; font-family: 'Trebuchet MS', Trebuchet, Verdana, Helvetica, Arial, sans-serif; font-size: 12px;" /><br />
<div class="">
Preparation</div>
<span style="color: #555555; font-family: 'Trebuchet MS', Trebuchet, Verdana, Helvetica, Arial, sans-serif; font-size: 12px; font-weight: bolder;"></span><br />
<ul class="prep_notes_list" style="color: #555555; font-family: 'Trebuchet MS', Trebuchet, Verdana, Helvetica, Arial, sans-serif; font-size: 12px;">
<li class="meal_prep_note_item">Slice open pita and brush very lightly with olive oil. Cut into triangular wedges.</li>
<li class="meal_prep_note_item">Sprinkle cheese evenly over pita wedges.</li>
<li class="meal_prep_note_item">Season with a pinch of oregano.</li>
<li class="meal_prep_note_item">Heat under broiler until cheese is melted.</li>
<li class="meal_prep_note_item">Add a slice of jalapeno, if desired.</li>
<li class="meal_prep_note_item">Enjoy with a glass of water.</li>
</ul>
<div>
<span style="color: #555555; font-family: Trebuchet MS, Trebuchet, Verdana, Helvetica, Arial, sans-serif;"><span style="font-size: 12px;"><br /></span></span></div>
<div>
<div class="nutrition_table_title" style="background-color: white; color: #555555; font-family: 'Trebuchet MS', Trebuchet, Verdana, Helvetica, Arial, sans-serif; font-size: 18px;">
Nutrition Facts</div>
<table cellspacing="0" class="nutritional_table_redesign" style="background-color: white; font-family: 'Trebuchet MS', Trebuchet, Verdana, Helvetica, Arial, sans-serif; font-size: 12px; width: 397px;"><tbody>
<tr class="StyleRotator_dark" style="background-color: #f2f2f2;"><td>Calories</td><td>110</td></tr>
<tr class="StyleRotator_light"><td>Calories from Fat</td><td>30</td></tr>
<tr class="StyleRotator_dark" style="background-color: #f2f2f2;"><td>Total Fat</td><td>3.5 g</td></tr>
<tr class="StyleRotator_light"><td>Saturated Fat</td><td>2 g</td></tr>
<tr class="StyleRotator_dark" style="background-color: #f2f2f2;"><td>Cholesterol</td><td>10 mg</td></tr>
<tr class="StyleRotator_light"><td>Sodium</td><td>105 mg</td></tr>
<tr class="StyleRotator_dark" style="background-color: #f2f2f2;"><td>Total Carbohydrate</td><td>9 g</td></tr>
<tr class="StyleRotator_light"><td>Dietary Fiber</td><td>1 g</td></tr>
<tr class="StyleRotator_dark" style="background-color: #f2f2f2;"><td>Sugars</td><td>less than 1 g</td></tr>
<tr class="StyleRotator_light"><td>Protein</td><td>11 g</td></tr>
<tr class="StyleRotator_dark" style="background-color: #f2f2f2;"><td>Calcium</td><td>30%</td></tr>
<tr class="StyleRotator_light"><td>Vitamin A</td><td>2%</td></tr>
<tr class="StyleRotator_dark" style="background-color: #f2f2f2;"><td>Iron</td><td>4%</td></tr>
</tbody></table>
</div>
Anonymoushttp://www.blogger.com/profile/11468288929731209353noreply@blogger.com0tag:blogger.com,1999:blog-5566029552795691293.post-87155715991659575912015-01-25T07:04:00.002-08:002015-01-25T07:07:29.756-08:00Herb-Rubbed Pork Chop<br />
<div class="ui-dialog-titlebar" style="background: none rgb(227, 247, 255); border: 1px solid rgb(221, 221, 221); color: #555555; cursor: move; font-family: Arial, Helvetica, Verdana, sans-serif; font-size: 12px; line-height: 16px; min-height: 33px; width: 702.890625px;" unselectable="on">
</div>
<div class="nutrio_base ui-dialog-content" id="recipe_dialog_box" style="color: #555555; font-family: Arial, Helvetica, Verdana, sans-serif; font-size: 12px; height: 475px; line-height: 16px; margin: 10px 0px 0px; overflow-x: hidden; overflow-y: auto; width: 710px;">
<table cellspacing="0" class="narrow_view meal_display_table" id="meal_display_table"><tbody>
<tr><td class="meal_layout_column_left" style="font-size: 12px; width: 252px;" valign="top"><div class="meal_image_template">
<div style="border: 1px solid rgb(223, 223, 223); margin: 0px 0px 10px; padding: 1px; width: 241px;">
<img src="http://www.myteambeachbodydiet.com/images/ironchef/meals/full/herb-rubbed_pork_chop_entree_full.jpg" /></div>
</div>
<div class="meal_extra_info" style="margin: 0px 0px 0px 10px;">
<div class="meal_display_ajax_components" style="margin: 5px 0px 0px;">
<div class="RatingComponent-entity_id-32447 rater RatingComponentAverageAndUser ajaxComponent {"module":"194","page":"486","displayMode":"1","identityCSSClass":"RatingComponent-entity_id-32447","entity_id":"32447","componentClass":"RatingComponent"} RatingComponent_idle" style="margin: 10px 0px; padding: 0px; position: static; width: 200px;">
<form action="http://www.myteambeachbodydiet.com/content?page=214&cat=0&cal_year=2015&cal_month=2&cal_day=1&group=weekly" class="ratings" method="post" style="margin: 0px;">
<div class="ratingBlock userRatingBlock" style="clear: both; height: auto;">
<div class="userRatingFirstDraw renderedScale" style="float: left; width: 90px;">
<div class="scaleUnit unit_0_0" style="background-attachment: initial; background-clip: initial; background-image: url(http://www.myteambeachbodydiet.com/images/_brand/icons/rating/5stars_user_mini.gif); background-origin: initial; background-position: 0px 0px; background-repeat: no-repeat; background-size: initial; cursor: pointer; float: left; height: 15px; overflow: hidden; text-indent: -999em; width: 16px;">
5</div>
</div>
</div>
</form>
</div>
</div>
</div>
</td><td class="meal_layout_column_right" style="width: 399px;" valign="top"><div class="nutrio_base ui-tabs-nav" id="meal_tabbar" style="list-style: none; margin: 0px; padding: 0px;">
<div>
<span style="color: #555555; font-size: medium;"><span style="line-height: 16px;"><b>Herb-Rubbed Pork Chop</b></span></span></div>
</div>
<div class="ui-tabs-panel" id="tab_meal_recipe" style="background: rgb(255, 255, 255); border-color: rgb(179, 179, 179) rgb(218, 218, 218) rgb(218, 218, 218); border-style: solid; border-width: 1px; font-family: 'Trebuchet MS', Trebuchet, Verdana, Helvetica, Arial, sans-serif; font-size: 12px; margin: 0px; padding: 10px; width: 397px;">
<span style="font-weight: bolder;">Prep Time:</span> 5 minutes or less<br />
<span style="font-weight: bolder;">Total Time:</span> 20 minutes<br />
<span style="font-weight: bolder;">Cook Time:</span> 15 minutes<br />
<br />
<span style="font-weight: bolder;">Ingredients</span><br />
<ul class="ingredients_list">
<li class="odd">1/2 teaspoon garlic, chopped</li>
<li class="even">1 teaspoon ground cumin</li>
<li class="odd">1 teaspoon coriander, ground</li>
<li class="even">1/8 teaspoon black pepper</li>
<li class="odd">1 teaspoon extra virgin olive oil</li>
<li class="even">8 1/4 ounces fresh pork sirloin boneless chops</li>
</ul>
<br />
<br />
<span style="font-weight: bolder;"></span><br />
<div class="">
<span style="font-weight: bolder;">Preparation</span></div>
<span style="font-weight: bolder;">
</span><br />
<ul class="prep_notes_list">
<li class="meal_prep_note_item">Mix the garlic, cumin, coriander, pepper and oil to form a paste. Rub pork with the paste.</li>
<li class="meal_prep_note_item">Coat a skillet with non-stick cooking spray. Heat to medium.</li>
<li class="meal_prep_note_item">Cook the pork chop about 5 minutes on each side, or until no longer pink inside.</li>
</ul>
<span class="header meal_name" style="color: #555555; display: block; font-size: 18px;">Roasted Brussel Sprouts</span><br />
<span style="font-weight: bolder;">Prep Time:</span> 5 minutes or less<br />
<span style="font-weight: bolder;">Total Time:</span> 50 minutes<br />
<span style="font-weight: bolder;">Cook Time:</span> 45 minutes<br />
<br />
<span style="font-weight: bolder;">Ingredients</span><br />
<ul class="ingredients_list">
<li class="odd">3/4 cup Brussels sprouts, fresh</li>
<li class="even">1/2 teaspoon extra virgin olive oil</li>
<li class="odd">1/8 teaspoon black pepper</li>
</ul>
<br />
<br />
<span style="font-weight: bolder;"></span><br />
<div class="">
<span style="font-weight: bolder;">Preparation</span></div>
<span style="font-weight: bolder;">
</span><br />
<ul class="prep_notes_list">
<li class="meal_prep_note_item">Preheat oven to 400°. Coat a baking sheet with cooking spray.</li>
<li class="meal_prep_note_item">Toss brussels sprouts with olive oil and pepper. Place on baking sheet and roast for 30-45 minutes. Shake pan every 5-10 minutes for even browning.</li>
</ul>
<span class="header meal_name" style="color: #555555; display: block; font-size: 18px;">Biscuit</span><br />
<span style="font-weight: bolder;">Prep Time:</span> 5 minutes or less<br />
<span style="font-weight: bolder;">Total Time:</span> 20 minutes<br />
<span style="font-weight: bolder;">Cook Time:</span> 15 minutes<br />
<br />
<span style="font-weight: bolder;">Ingredients</span><br />
<ul class="ingredients_list">
<li class="odd">2 biscuits, buttermilk, lower fat, 2 1/4"</li>
<li class="even">3/4 teaspoon unsalted butter</li>
</ul>
<br />
<br />
<span style="font-weight: bolder;"></span><br />
<div class="">
<span style="font-weight: bolder;">Preparation</span></div>
<span style="font-weight: bolder;">
</span><br />
<ul class="prep_notes_list">
<li class="meal_prep_note_item">Prepare biscuits per package directions; top with butter.</li>
</ul>
<span class="header meal_name" style="color: #555555; display: block; font-size: 18px;">Cinnamon Apple & Raisin Bake</span><br />
<span style="font-weight: bolder;">Prep Time:</span> 10 minutes<br />
<span style="font-weight: bolder;">Total Time:</span> 25 minutes<br />
<span style="font-weight: bolder;">Cook Time:</span> 15 minutes<br />
<br />
<span style="font-weight: bolder;">Ingredients</span><br />
<ul class="ingredients_list">
<li class="odd">1/2 cup apples, fresh, sliced</li>
<li class="even">1/2 teaspoon raisins</li>
<li class="odd">1/2 teaspoon brown sugar, packed</li>
<li class="even">1/4 teaspoon unsalted butter</li>
<li class="odd">1/2 teaspoon cinnamon, ground</li>
</ul>
<br />
<br />
<span style="font-weight: bolder;"></span><br />
<div class="">
<span style="font-weight: bolder;">Preparation</span></div>
<span style="font-weight: bolder;">
</span><br />
<ul class="prep_notes_list">
<li class="meal_prep_note_item">Preheat oven to 350°F. Coat a small baking dish with cooking spray.</li>
<li class="meal_prep_note_item">Place apples and raisins in baking dish.</li>
<li class="meal_prep_note_item">Combine sugar, butter and cinnamon well. Sprinkle over fruit. Bake for 15 minutes until sugar begins to carmelize and apples are tender.</li>
</ul>
</div>
</td></tr>
</tbody></table>
</div>
<div class="nutrio_base ui-dialog-content" id="recipe_dialog_box" style="color: #555555; font-family: Arial, Helvetica, Verdana, sans-serif; font-size: 12px; height: 475px; line-height: 16px; margin: 10px 0px 0px; overflow-x: hidden; overflow-y: auto; width: 710px;">
<div class="nutrition_table_title" style="background-color: white; font-family: 'Trebuchet MS', Trebuchet, Verdana, Helvetica, Arial, sans-serif; font-size: 18px; line-height: normal;">
Nutrition Facts</div>
<table cellspacing="0" class="nutritional_table_redesign" style="background-color: white; font-family: 'Trebuchet MS', Trebuchet, Verdana, Helvetica, Arial, sans-serif; font-size: 12px; width: 397px;"><tbody>
<tr class="StyleRotator_dark" style="background-color: #f2f2f2;"><td>Calories</td><td>620</td></tr>
<tr class="StyleRotator_light"><td>Calories from Fat</td><td>220</td></tr>
<tr class="StyleRotator_dark" style="background-color: #f2f2f2;"><td>Total Fat</td><td>25 g</td></tr>
<tr class="StyleRotator_light"><td>Saturated Fat</td><td>8 g</td></tr>
<tr class="StyleRotator_dark" style="background-color: #f2f2f2;"><td>Cholesterol</td><td>155 mg</td></tr>
<tr class="StyleRotator_light"><td>Sodium</td><td>540 mg</td></tr>
<tr class="StyleRotator_dark" style="background-color: #f2f2f2;"><td>Total Carbohydrate</td><td>44 g</td></tr>
<tr class="StyleRotator_light"><td>Dietary Fiber</td><td>7 g</td></tr>
<tr class="StyleRotator_dark" style="background-color: #f2f2f2;"><td>Sugars</td><td>14 g</td></tr>
<tr class="StyleRotator_light"><td>Protein</td><td>56 g</td></tr>
<tr class="StyleRotator_dark" style="background-color: #f2f2f2;"><td>Calcium</td><td>10%</td></tr>
<tr class="StyleRotator_light"><td>Vitamin A</td><td>15%</td></tr>
<tr class="StyleRotator_dark" style="background-color: #f2f2f2;"><td>Vitamin C</td><td>100%</td></tr>
<tr class="StyleRotator_light"><td>Iron</td><td>30%</td></tr>
</tbody></table>
</div>
Anonymoushttp://www.blogger.com/profile/11468288929731209353noreply@blogger.com0tag:blogger.com,1999:blog-5566029552795691293.post-77645278924360683922015-01-25T06:59:00.001-08:002015-01-25T07:02:14.074-08:00Dilled Salmon<br />
<div class="ui-dialog-titlebar" style="background: none rgb(227, 247, 255); border: 1px solid rgb(221, 221, 221); color: #555555; cursor: move; font-family: Arial, Helvetica, Verdana, sans-serif; font-size: 12px; line-height: 16px; min-height: 33px; width: 702.890625px;" unselectable="on">
<br /></div>
<div class="nutrio_base ui-dialog-content" id="recipe_dialog_box" style="color: #555555; font-family: Arial, Helvetica, Verdana, sans-serif; font-size: 12px; height: 475px; line-height: 16px; margin: 10px 0px 0px; overflow-x: hidden; overflow-y: auto; width: 710px;">
<table cellspacing="0" class="narrow_view meal_display_table" id="meal_display_table"><tbody>
<tr><td class="meal_layout_column_left" style="font-size: 12px; width: 252px;" valign="top"><div class="meal_image_template">
<div style="border: 1px solid rgb(223, 223, 223); margin: 0px 0px 10px; padding: 1px; width: 241px;">
<img src="http://www.myteambeachbodydiet.com/images/ironchef/meals/full/dilled_salmon_meal.jpg" /></div>
</div>
</td><td class="meal_layout_column_right" style="width: 399px;" valign="top"><div class="nutrio_base ui-tabs-nav" id="meal_tabbar" style="font-family: 'Trebuchet MS', Trebuchet, Verdana, Helvetica, Arial, sans-serif; font-size: 12px; list-style: none; margin: 0px; padding: 0px;">
<ul style="list-style: none; margin: 0px; padding: 0px;"><br />
<li class="" id="li_id_tab_meal_nutritionals" style="float: left; font-weight: bold; margin: 0px;"><span style="color: #555555; font-family: Arial, Helvetica, Verdana, sans-serif; font-size: 18px; line-height: 16px;">Dilled Salmon</span></li>
<li class="" id="li_id_tab_meal_nutritionals" style="float: left; font-weight: bold; margin: 0px;"><span style="color: #555555; font-family: Arial, Helvetica, Verdana, sans-serif; font-size: 18px; line-height: 16px;"><br /></span></li>
</ul>
</div>
<div class="ui-tabs-panel" id="tab_meal_recipe" style="background: rgb(255, 255, 255); border-color: rgb(179, 179, 179) rgb(218, 218, 218) rgb(218, 218, 218); border-style: solid; border-width: 1px; font-family: 'Trebuchet MS', Trebuchet, Verdana, Helvetica, Arial, sans-serif; font-size: 12px; margin: 0px; padding: 10px; width: 397px;">
<span style="font-weight: bolder;"><br /></span>
<span style="font-weight: bolder;">Prep Time:</span> 5 minutes or less<br />
<span style="font-weight: bolder;">Total Time:</span> 25 minutes<br />
<span style="font-weight: bolder;">Cook Time:</span> 20 minutes<br />
<br />
<span style="font-weight: bolder;">Ingredients</span><br />
<ul class="ingredients_list">
<li class="odd">1/2 teaspoon dill weed, fresh</li>
<li class="even">1/8 teaspoon black pepper</li>
<li class="odd">1 teaspoon dijon mustard</li>
<li class="even">1 teaspoon white-rice vinegar</li>
<li class="odd">1 tablespoon sour cream, fat-free</li>
<li class="even">8 1/2 ounces wild Alaskan or Washington salmon, fresh</li>
<li class="odd">1/2 tablespoon extra virgin olive oil</li>
</ul>
<br />
<br />
<span style="font-weight: bolder;"></span><br />
<div class="">
<span style="font-weight: bolder;">Preparation</span></div>
<span style="font-weight: bolder;">
</span>
<ul class="prep_notes_list">
<li class="meal_prep_note_item">Preheat grill or broiler.</li>
<li class="meal_prep_note_item">Prepare dill sauce by combining dill, pepper, mustard, vinegar and sour cream. Refrigerate until ready to serve.</li>
<li class="meal_prep_note_item">Brush salmon with olive oil and grill (or broil) over hot coals for 5 to 8 minutes per side, depending on thickness, or until fish flakes easily with fork. Serve salmon topped with dill sauce.</li>
</ul>
<span class="header meal_name" style="color: #555555; display: block; font-size: 18px;">Roasted Brussel Sprouts</span><br />
<span style="font-weight: bolder;">Prep Time:</span> 5 minutes or less<br />
<span style="font-weight: bolder;">Total Time:</span> 50 minutes<br />
<span style="font-weight: bolder;">Cook Time:</span> 45 minutes<br />
<br />
<span style="font-weight: bolder;">Ingredients</span><br />
<ul class="ingredients_list">
<li class="odd">3/4 cup Brussels sprouts, fresh</li>
<li class="even">1/2 teaspoon extra virgin olive oil</li>
<li class="odd">1/8 teaspoon black pepper</li>
</ul>
<br />
<br />
<span style="font-weight: bolder;"></span><br />
<div class="">
<span style="font-weight: bolder;">Preparation</span></div>
<span style="font-weight: bolder;">
</span>
<ul class="prep_notes_list">
<li class="meal_prep_note_item">Preheat oven to 400°. Coat a baking sheet with cooking spray.</li>
<li class="meal_prep_note_item">Toss brussels sprouts with olive oil and pepper. Place on baking sheet and roast for 30-45 minutes. Shake pan every 5-10 minutes for even browning.</li>
</ul>
<span class="header meal_name" style="color: #555555; display: block; font-size: 18px;">White Rice</span><br />
<span style="font-weight: bolder;">Prep Time:</span> 5 minutes or less<br />
<span style="font-weight: bolder;">Total Time:</span> 10 minutes<br />
<span style="font-weight: bolder;">Cook Time:</span> 5 minutes or less<br />
<br />
<span style="font-weight: bolder;">Ingredients</span><br />
<ul class="ingredients_list">
<li class="odd">1/2 cup long grain white rice, cooked</li>
<li class="even">3/4 teaspoon extra virgin olive oil</li>
</ul>
<br />
<br />
<span style="font-weight: bolder;"></span><br />
<div class="">
<span style="font-weight: bolder;">Preparation</span></div>
<span style="font-weight: bolder;">
</span>
<ul class="prep_notes_list">
<li class="meal_prep_note_item">Prepare rice per package directions, adding olive oil to the water.</li>
</ul>
<span class="header meal_name" style="color: #555555; display: block; font-size: 18px;">Kiwi and Strawberry Dessert</span><br />
<span style="font-weight: bolder;">Prep Time:</span> 5 minutes or less<br />
<span style="font-weight: bolder;">Total Time:</span> 5 minutes or less<br />
<span style="font-weight: bolder;">Cook Time:</span> 0 minutes<br />
<br />
<span style="font-weight: bolder;">Ingredients</span><br />
<ul class="ingredients_list">
<li class="odd">1 kiwi, peeled and sliced</li>
<li class="even">3 tablespoons sliced strawberries, fresh</li>
</ul>
<br />
<br />
<span style="font-weight: bolder;"></span><br />
<div class="">
<span style="font-weight: bolder;">Preparation</span></div>
<span style="font-weight: bolder;">
</span>
<ul class="prep_notes_list">
<li class="meal_prep_note_item">Serve kiwi with strawberries for a refreshing dessert.</li>
</ul>
</div>
</td></tr>
</tbody></table>
</div>
<div class="nutrio_base ui-dialog-content" id="recipe_dialog_box" style="color: #555555; font-family: Arial, Helvetica, Verdana, sans-serif; font-size: 12px; height: 475px; line-height: 16px; margin: 10px 0px 0px; overflow-x: hidden; overflow-y: auto; width: 710px;">
<div class="nutrition_table_title" style="background-color: white; font-family: 'Trebuchet MS', Trebuchet, Verdana, Helvetica, Arial, sans-serif; font-size: 18px; line-height: normal;">
Nutrition Facts</div>
<table cellspacing="0" class="nutritional_table_redesign" style="background-color: white; font-family: 'Trebuchet MS', Trebuchet, Verdana, Helvetica, Arial, sans-serif; font-size: 12px; width: 397px;"><tbody>
<tr class="StyleRotator_dark" style="background-color: #f2f2f2;"><td>Calories</td><td>600</td></tr>
<tr class="StyleRotator_light"><td>Calories from Fat</td><td>200</td></tr>
<tr class="StyleRotator_dark" style="background-color: #f2f2f2;"><td>Total Fat</td><td>22 g</td></tr>
<tr class="StyleRotator_light"><td>Saturated Fat</td><td>4 g</td></tr>
<tr class="StyleRotator_dark" style="background-color: #f2f2f2;"><td>Cholesterol</td><td>115 mg</td></tr>
<tr class="StyleRotator_light"><td>Sodium</td><td>290 mg</td></tr>
<tr class="StyleRotator_dark" style="background-color: #f2f2f2;"><td>Total Carbohydrate</td><td>44 g</td></tr>
<tr class="StyleRotator_light"><td>Dietary Fiber</td><td>6 g</td></tr>
<tr class="StyleRotator_dark" style="background-color: #f2f2f2;"><td>Sugars</td><td>11 g</td></tr>
<tr class="StyleRotator_light"><td>Protein</td><td>54 g</td></tr>
<tr class="StyleRotator_dark" style="background-color: #f2f2f2;"><td>Calcium</td><td>20%</td></tr>
<tr class="StyleRotator_light"><td>Vitamin A</td><td>20%</td></tr>
<tr class="StyleRotator_dark" style="background-color: #f2f2f2;"><td>Vitamin C</td><td>250%</td></tr>
<tr class="StyleRotator_light"><td>Iron</td><td>15%</td></tr>
</tbody></table>
</div>
<div class="nutrio_base ui-dialog-content" id="recipe_dialog_box" style="color: #555555; font-family: Arial, Helvetica, Verdana, sans-serif; font-size: 12px; height: 475px; line-height: 16px; margin: 10px 0px 0px; overflow-x: hidden; overflow-y: auto; width: 710px;">
<br /></div>
Anonymoushttp://www.blogger.com/profile/11468288929731209353noreply@blogger.com0tag:blogger.com,1999:blog-5566029552795691293.post-32020140038771323032015-01-25T06:39:00.003-08:002015-01-25T07:31:24.853-08:00Sinless Banana Cookies<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikfmPqWLg2ZsffXetdfchMlApw-XftFNhQL91bWstYcoj0xgJDOwdBRyBnCwyoMY_4S2PiC7Dw0wzPCSrJb1W6I6kbf244II_KhAHuf8SP26ZClZDiiMDRFjsJg7ke58WY-WAD_2AwlHv9/s1600/photo.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikfmPqWLg2ZsffXetdfchMlApw-XftFNhQL91bWstYcoj0xgJDOwdBRyBnCwyoMY_4S2PiC7Dw0wzPCSrJb1W6I6kbf244II_KhAHuf8SP26ZClZDiiMDRFjsJg7ke58WY-WAD_2AwlHv9/s1600/photo.PNG" height="304" width="320" /></a></div>
<img src="webkit-fake-url://482DA996-6D32-4D07-BA69-EC0B24B9BEA6/imagejpeg" />Anonymoushttp://www.blogger.com/profile/11468288929731209353noreply@blogger.com0tag:blogger.com,1999:blog-5566029552795691293.post-56823791876269979792015-01-25T06:35:00.000-08:002015-01-25T06:35:14.058-08:00Beef & Tomato Wrap<span style="color: #555555; font-family: 'Trebuchet MS', Trebuchet, Verdana, Helvetica, Arial, sans-serif; font-size: 12px; font-weight: bolder;">Ingredients</span><br />
<ul class="ingredients_list" style="color: #555555; font-family: 'Trebuchet MS', Trebuchet, Verdana, Helvetica, Arial, sans-serif; font-size: 12px;">
<li class="odd">1 lettuce leaf<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRWBvex0SxPPqi541ZqJbC63y2LWR8e6jbKojW7Zri0PfxnUO7Ct_cOV4PC2r1lyBSKJvdEP9Wzno0noTXpJX2XWeEmFto_6PRX95qRIjXM-7aISMVJwMedGJ3UV96hRiKbkxcAjkkofYT/s1600/lettuce_tomato_beef_wrap_full.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRWBvex0SxPPqi541ZqJbC63y2LWR8e6jbKojW7Zri0PfxnUO7Ct_cOV4PC2r1lyBSKJvdEP9Wzno0noTXpJX2XWeEmFto_6PRX95qRIjXM-7aISMVJwMedGJ3UV96hRiKbkxcAjkkofYT/s1600/lettuce_tomato_beef_wrap_full.jpg" /></a></div>
</li>
<li class="even">1/4 tomato, medium</li>
<li class="odd">2 tablespoons sour cream, reduced fat</li>
<li class="even">1 teaspoon horseradish sauce</li>
<li class="odd">1 low carb flour tortilla, 8"</li>
<li class="even">4 ounces deli-style roast beef, low-fat, low-sodium</li>
</ul>
<br style="color: #555555; font-family: 'Trebuchet MS', Trebuchet, Verdana, Helvetica, Arial, sans-serif; font-size: 12px;" /><br />
<div class="">
Preparation</div>
<span style="color: #555555; font-family: 'Trebuchet MS', Trebuchet, Verdana, Helvetica, Arial, sans-serif; font-size: 12px; font-weight: bolder;"></span><br />
<ul class="prep_notes_list" style="color: #555555; font-family: 'Trebuchet MS', Trebuchet, Verdana, Helvetica, Arial, sans-serif; font-size: 12px;">
<li class="meal_prep_note_item">Wash and chop lettuce and tomato.</li>
<li class="meal_prep_note_item">Mix sour cream and horseradish; spread over tortilla.</li>
<li class="meal_prep_note_item">Top prepared tortilla with chopped lettuce and tomato. Top with beef.</li>
<li class="meal_prep_note_item">Fold two opposite sides of tortilla in towards the center, and roll up from one of the remaining ends.</li>
<li class="meal_prep_note_item">Enjoy wrap with a calorie free beverage.</li>
</ul>
<div>
<span style="color: #555555; font-family: Trebuchet MS, Trebuchet, Verdana, Helvetica, Arial, sans-serif;"><span style="font-size: 12px;"><br /></span></span></div>
<div>
<span style="color: #555555; font-family: Trebuchet MS, Trebuchet, Verdana, Helvetica, Arial, sans-serif;"><span style="font-size: 12px;"><br /></span></span></div>
<div>
<div class="nutrition_table_title" style="background-color: white; color: #555555; font-family: 'Trebuchet MS', Trebuchet, Verdana, Helvetica, Arial, sans-serif; font-size: 18px;">
Nutrition Facts</div>
<table cellspacing="0" class="nutritional_table_redesign" style="background-color: white; font-family: 'Trebuchet MS', Trebuchet, Verdana, Helvetica, Arial, sans-serif; font-size: 12px; width: 397px;"><tbody>
<tr class="StyleRotator_dark" style="background-color: #f2f2f2;"><td>Calories</td><td>310</td></tr>
<tr class="StyleRotator_light"><td>Calories from Fat</td><td>90</td></tr>
<tr class="StyleRotator_dark" style="background-color: #f2f2f2;"><td>Total Fat</td><td>10 g</td></tr>
<tr class="StyleRotator_light"><td>Saturated Fat</td><td>4 g</td></tr>
<tr class="StyleRotator_dark" style="background-color: #f2f2f2;"><td>Cholesterol</td><td>95 mg</td></tr>
<tr class="StyleRotator_light"><td>Sodium</td><td>750 mg</td></tr>
<tr class="StyleRotator_dark" style="background-color: #f2f2f2;"><td>Total Carbohydrate</td><td>23 g</td></tr>
<tr class="StyleRotator_light"><td>Dietary Fiber</td><td>12 g</td></tr>
<tr class="StyleRotator_dark" style="background-color: #f2f2f2;"><td>Sugars</td><td>1 g</td></tr>
<tr class="StyleRotator_light"><td>Protein</td><td>33 g</td></tr>
<tr class="StyleRotator_dark" style="background-color: #f2f2f2;"><td>Calcium</td><td>15%</td></tr>
<tr class="StyleRotator_light"><td>Vitamin A</td><td>45%</td></tr>
<tr class="StyleRotator_dark" style="background-color: #f2f2f2;"><td>Vitamin C</td><td>15%</td></tr>
</tbody></table>
</div>
Anonymoushttp://www.blogger.com/profile/11468288929731209353noreply@blogger.com0tag:blogger.com,1999:blog-5566029552795691293.post-58081310327133277162015-01-25T06:32:00.000-08:002015-01-25T06:32:04.304-08:00Basic French Toast Sticks with Strawberries<span style="color: #555555; font-family: 'Trebuchet MS', Trebuchet, Verdana, Helvetica, Arial, sans-serif; font-size: 12px; font-weight: bolder;">Ingredients</span><br />
<ul class="ingredients_list" style="color: #555555; font-family: 'Trebuchet MS', Trebuchet, Verdana, Helvetica, Arial, sans-serif; font-size: 12px;">
<li class="odd">2 pieces bread, whole wheat</li>
<li class="even">1 egg, large</li>
<li class="odd">2 egg whites, uncooked</li>
<li class="even">3 tablespoons milk, fat-free</li>
<li class="odd">1/4 teaspoon cinnamon, ground</li>
<li class="even">1 1/2 teaspoons unsalted butter</li>
<li class="odd">3 meatless breakfast links (about 1 ounce each)<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIdGW6yOv-ZiM-u7RkKPP-W9ssOwTwMHzTaESiqvfsq9FGsRqWdpCAX1uo4cgrwx9Kmghp3WN2TklBEZJ7_xc56UqaQUB2qj6wVWqZk2ZtEtvOpdF41PDgiT8zErZsxTqpu2MHDXSQxYae/s1600/basic_french_toast_strawberries_full.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIdGW6yOv-ZiM-u7RkKPP-W9ssOwTwMHzTaESiqvfsq9FGsRqWdpCAX1uo4cgrwx9Kmghp3WN2TklBEZJ7_xc56UqaQUB2qj6wVWqZk2ZtEtvOpdF41PDgiT8zErZsxTqpu2MHDXSQxYae/s1600/basic_french_toast_strawberries_full.jpg" /></a></div>
</li>
<li class="even">1/4 cup sliced strawberries, fresh</li>
</ul>
<br style="color: #555555; font-family: 'Trebuchet MS', Trebuchet, Verdana, Helvetica, Arial, sans-serif; font-size: 12px;" /><br />
<div class="">
Preparation</div>
<span style="color: #555555; font-family: 'Trebuchet MS', Trebuchet, Verdana, Helvetica, Arial, sans-serif; font-size: 12px; font-weight: bolder;"></span><br />
<ul class="prep_notes_list" style="color: #555555; font-family: 'Trebuchet MS', Trebuchet, Verdana, Helvetica, Arial, sans-serif; font-size: 12px;">
<li class="meal_prep_note_item">Slice bread into finger-sized sticks.</li>
<li class="meal_prep_note_item">Whisk egg and egg whites with milk and cinnamon in a shallow bowl. Soak bread pieces, turning over to coat all sides.</li>
<li class="meal_prep_note_item">Heat 1 teaspoon butter in a nonstick skillet to medium; cook bread sticks, turning each once until lightly browned on each side.</li>
<li class="meal_prep_note_item">While french toast is cooking, prepare veggie sausage per package directions.</li>
<li class="meal_prep_note_item">Remove french toast from heat and top with remaining butter and sliced strawberries. Serve with sausage on the side.</li>
<li class="meal_prep_note_item">Enjoy breakfast with a cup of coffee or tea, or other calorie free beverage.</li>
</ul>
<div>
<span style="color: #555555; font-family: Trebuchet MS, Trebuchet, Verdana, Helvetica, Arial, sans-serif;"><span style="font-size: 12px;"><br /></span></span></div>
<div>
<div class="nutrition_table_title" style="background-color: white; color: #555555; font-family: 'Trebuchet MS', Trebuchet, Verdana, Helvetica, Arial, sans-serif; font-size: 18px;">
Nutrition Facts</div>
<table cellspacing="0" class="nutritional_table_redesign" style="background-color: white; font-family: 'Trebuchet MS', Trebuchet, Verdana, Helvetica, Arial, sans-serif; font-size: 12px; width: 397px;"><tbody>
<tr class="StyleRotator_dark" style="background-color: #f2f2f2;"><td>Calories</td><td>420</td></tr>
<tr class="StyleRotator_light"><td>Calories from Fat</td><td>110</td></tr>
<tr class="StyleRotator_dark" style="background-color: #f2f2f2;"><td>Total Fat</td><td>13 g</td></tr>
<tr class="StyleRotator_light"><td>Saturated Fat</td><td>6 g</td></tr>
<tr class="StyleRotator_dark" style="background-color: #f2f2f2;"><td>Cholesterol</td><td>200 mg</td></tr>
<tr class="StyleRotator_light"><td>Sodium</td><td>1,050 mg</td></tr>
<tr class="StyleRotator_dark" style="background-color: #f2f2f2;"><td>Total Carbohydrate</td><td>34 g</td></tr>
<tr class="StyleRotator_light"><td>Dietary Fiber</td><td>8 g</td></tr>
<tr class="StyleRotator_dark" style="background-color: #f2f2f2;"><td>Sugars</td><td>10 g</td></tr>
<tr class="StyleRotator_light"><td>Protein</td><td>39 g</td></tr>
<tr class="StyleRotator_dark" style="background-color: #f2f2f2;"><td>Calcium</td><td>20%</td></tr>
<tr class="StyleRotator_light"><td>Vitamin A</td><td>10%</td></tr>
<tr class="StyleRotator_dark" style="background-color: #f2f2f2;"><td>Vitamin C</td><td>40%</td></tr>
<tr class="StyleRotator_light"><td>Iron</td><td>25%</td></tr>
</tbody></table>
</div>
Anonymoushttp://www.blogger.com/profile/11468288929731209353noreply@blogger.com0tag:blogger.com,1999:blog-5566029552795691293.post-10379904350271426722015-01-25T06:27:00.005-08:002015-01-25T06:27:59.182-08:00Feta & Tomato Egg Scramble <div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyZoh-PoB0isJ5_211Nx52GeZpoh75-qR7TJFBXCaMvpNsu8XdhAJpGeTu_l5M-hLLDuXtI434fdyn881Nr5iUeFHBTHfWqeYK7o3jcRH1w3VzUAYs3CGeolY-Q6v6AxDnvUzZAYD-Yn7Q/s1600/feta_and_tomato_egg_scramble_full.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyZoh-PoB0isJ5_211Nx52GeZpoh75-qR7TJFBXCaMvpNsu8XdhAJpGeTu_l5M-hLLDuXtI434fdyn881Nr5iUeFHBTHfWqeYK7o3jcRH1w3VzUAYs3CGeolY-Q6v6AxDnvUzZAYD-Yn7Q/s1600/feta_and_tomato_egg_scramble_full.jpg" /></a></div>
<span style="color: #555555; font-family: 'Trebuchet MS', Trebuchet, Verdana, Helvetica, Arial, sans-serif; font-size: 12px; font-weight: bolder;">Ingredients</span><br />
<ul class="ingredients_list" style="color: #555555; font-family: 'Trebuchet MS', Trebuchet, Verdana, Helvetica, Arial, sans-serif; font-size: 12px;">
<li class="odd">1/2 tomato, medium</li>
<li class="even">3/4 cup liquid-egg substitute</li>
<li class="odd">1/2 ounce feta cheese, low-fat</li>
<li class="even">1 slice bread, whole wheat</li>
<li class="odd">1 teaspoon unsalted butter</li>
<li class="even">1 teaspoon jam, all-fruit</li>
<li class="odd">6 fluid ounces milk, fat-free</li>
<li class="even">1 tablespoon coffee, instant powder</li>
</ul>
<br style="color: #555555; font-family: 'Trebuchet MS', Trebuchet, Verdana, Helvetica, Arial, sans-serif; font-size: 12px;" /><br />
<div class="">
Preparation</div>
<span style="color: #555555; font-family: 'Trebuchet MS', Trebuchet, Verdana, Helvetica, Arial, sans-serif; font-size: 12px; font-weight: bolder;"></span><br />
<ul class="prep_notes_list" style="color: #555555; font-family: 'Trebuchet MS', Trebuchet, Verdana, Helvetica, Arial, sans-serif; font-size: 12px;">
<li class="meal_prep_note_item">Wash and chop tomato.</li>
<li class="meal_prep_note_item">Heat a non-stick skillet lighly coated with non-stick cooking spray over medium-high heat.</li>
<li class="meal_prep_note_item">Add tomato to skillet and sauté for 2 to 3 minutes.</li>
<li class="meal_prep_note_item">Add egg substitute and continue to cook, stirring constantly, until egg is just set.</li>
<li class="meal_prep_note_item">Remove from heat and gently stir in feta cheese.</li>
<li class="meal_prep_note_item">Meanwhile, toast bread and spread with butter and jam.</li>
<li class="meal_prep_note_item">Heat milk in the microwave for 45-60 seconds, add instant coffee (use decaf if desired). Sweeten with artificial sweetener if desired.</li>
<li class="meal_prep_note_item">Serve eggs and toast with café con leche.</li>
</ul>
<div>
<span style="color: #555555; font-family: Trebuchet MS, Trebuchet, Verdana, Helvetica, Arial, sans-serif;"><span style="font-size: 12px;"><br /></span></span></div>
<div>
<div class="nutrition_table_title" style="background-color: white; color: #555555; font-family: 'Trebuchet MS', Trebuchet, Verdana, Helvetica, Arial, sans-serif; font-size: 18px;">
Nutrition Facts</div>
<table cellspacing="0" class="nutritional_table_redesign" style="background-color: white; font-family: 'Trebuchet MS', Trebuchet, Verdana, Helvetica, Arial, sans-serif; font-size: 12px; width: 397px;"><tbody>
<tr class="StyleRotator_dark" style="background-color: #f2f2f2;"><td>Calories</td><td>390</td></tr>
<tr class="StyleRotator_light"><td>Calories from Fat</td><td>120</td></tr>
<tr class="StyleRotator_dark" style="background-color: #f2f2f2;"><td>Total Fat</td><td>13 g</td></tr>
<tr class="StyleRotator_light"><td>Saturated Fat</td><td>5 g</td></tr>
<tr class="StyleRotator_dark" style="background-color: #f2f2f2;"><td>Cholesterol</td><td>20 mg</td></tr>
<tr class="StyleRotator_light"><td>Sodium</td><td>730 mg</td></tr>
<tr class="StyleRotator_dark" style="background-color: #f2f2f2;"><td>Total Carbohydrate</td><td>31 g</td></tr>
<tr class="StyleRotator_light"><td>Dietary Fiber</td><td>3 g</td></tr>
<tr class="StyleRotator_dark" style="background-color: #f2f2f2;"><td>Sugars</td><td>17 g</td></tr>
<tr class="StyleRotator_light"><td>Protein</td><td>36 g</td></tr>
<tr class="StyleRotator_dark" style="background-color: #f2f2f2;"><td>Calcium</td><td>40%</td></tr>
<tr class="StyleRotator_light"><td>Vitamin A</td><td>35%</td></tr>
<tr class="StyleRotator_dark" style="background-color: #f2f2f2;"><td>Vitamin C</td><td>15%</td></tr>
<tr class="StyleRotator_light"><td>Iron</td><td>30%</td></tr>
</tbody></table>
</div>
Anonymoushttp://www.blogger.com/profile/11468288929731209353noreply@blogger.com0tag:blogger.com,1999:blog-5566029552795691293.post-88219303163816614252015-01-25T06:24:00.003-08:002015-01-25T06:25:30.761-08:00Ham & Lettuce Roll Up Snack<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhk5JDFFQUbRB90RVQYnvJ6aeug-zARWdBa19eO6Pg7mdtqEBPyqIPX9vUjQ5f-TC431Czb39eZG8HMCKOLm9q3ZJqG57soTPP9nnHr_ZLIazNfaFfuGIbifLHAzArU7tKq4zxPq_CkVweR/s1600/basic_ham_lettuce_wrap_full.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhk5JDFFQUbRB90RVQYnvJ6aeug-zARWdBa19eO6Pg7mdtqEBPyqIPX9vUjQ5f-TC431Czb39eZG8HMCKOLm9q3ZJqG57soTPP9nnHr_ZLIazNfaFfuGIbifLHAzArU7tKq4zxPq_CkVweR/s1600/basic_ham_lettuce_wrap_full.jpg" /></a></div>
<span style="color: #555555; font-family: 'Trebuchet MS', Trebuchet, Verdana, Helvetica, Arial, sans-serif; font-size: 12px; font-weight: bolder;">Ingredients</span><br />
<ul class="ingredients_list" style="color: #555555; font-family: 'Trebuchet MS', Trebuchet, Verdana, Helvetica, Arial, sans-serif; font-size: 12px;">
<li class="odd">2 lettuce leaves</li>
<li class="even">1 teaspoon mayonnaise, low-fat</li>
<li class="odd">2 ounces ham, lean, reduced sodium</li>
<li class="even">4 baby carrots</li>
</ul>
<br style="color: #555555; font-family: 'Trebuchet MS', Trebuchet, Verdana, Helvetica, Arial, sans-serif; font-size: 12px;" />
<br />
<div class="">
Preparation</div>
<span style="color: #555555; font-family: 'Trebuchet MS', Trebuchet, Verdana, Helvetica, Arial, sans-serif; font-size: 12px; font-weight: bolder;"></span><br />
<ul class="prep_notes_list" style="color: #555555; font-family: 'Trebuchet MS', Trebuchet, Verdana, Helvetica, Arial, sans-serif; font-size: 12px;">
<li class="meal_prep_note_item">Wash lettuce leaves and pat dry with a paper towel; set aside.</li>
<li class="meal_prep_note_item">Spread mayonnaise evenly onto one side of ham slices.</li>
<li class="meal_prep_note_item">Place lettuce leaves over ham, and roll up from one end.</li>
<li class="meal_prep_note_item">Secure roll with a toothpick, if desired.</li>
<li class="meal_prep_note_item">Enjoy with carrots and a calorie free beverage.</li>
</ul>
<div>
<span style="color: #555555; font-family: Trebuchet MS, Trebuchet, Verdana, Helvetica, Arial, sans-serif;"><span style="font-size: 12px;"><br /></span></span></div>
<div>
<div class="nutrition_table_title" style="background-color: white; color: #555555; font-family: 'Trebuchet MS', Trebuchet, Verdana, Helvetica, Arial, sans-serif; font-size: 18px;">
Nutrition Facts</div>
<table cellspacing="0" class="nutritional_table_redesign" style="background-color: white; font-family: 'Trebuchet MS', Trebuchet, Verdana, Helvetica, Arial, sans-serif; font-size: 12px; width: 397px;"><tbody>
<tr class="StyleRotator_dark" style="background-color: #f2f2f2;"><td>Calories</td><td>100</td></tr>
<tr class="StyleRotator_light"><td>Calories from Fat</td><td>35</td></tr>
<tr class="StyleRotator_dark" style="background-color: #f2f2f2;"><td>Total Fat</td><td>3.5 g</td></tr>
<tr class="StyleRotator_light"><td>Saturated Fat</td><td>1 g</td></tr>
<tr class="StyleRotator_dark" style="background-color: #f2f2f2;"><td>Cholesterol</td><td>25 mg</td></tr>
<tr class="StyleRotator_light"><td>Sodium</td><td>560 mg</td></tr>
<tr class="StyleRotator_dark" style="background-color: #f2f2f2;"><td>Total Carbohydrate</td><td>7 g</td></tr>
<tr class="StyleRotator_light"><td>Dietary Fiber</td><td>2 g</td></tr>
<tr class="StyleRotator_dark" style="background-color: #f2f2f2;"><td>Sugars</td><td>4 g</td></tr>
<tr class="StyleRotator_light"><td>Protein</td><td>10 g</td></tr>
<tr class="StyleRotator_dark" style="background-color: #f2f2f2;"><td>Calcium</td><td>4%</td></tr>
<tr class="StyleRotator_light"><td>Vitamin A</td><td>180%</td></tr>
<tr class="StyleRotator_dark" style="background-color: #f2f2f2;"><td>Vitamin C</td><td>15%</td></tr>
<tr class="StyleRotator_light"><td>Iron</td><td>8%</td></tr>
</tbody></table>
</div>
Anonymoushttp://www.blogger.com/profile/11468288929731209353noreply@blogger.com0tag:blogger.com,1999:blog-5566029552795691293.post-4500140077802208182015-01-25T06:10:00.000-08:002015-01-25T06:16:05.863-08:00Chicken Piccata<div class="ui-dialog-titlebar" style="background: none rgb(227, 247, 255); border: 1px solid rgb(221, 221, 221); color: #555555; cursor: move; font-family: Arial, Helvetica, Verdana, sans-serif; font-size: 12px; line-height: 16px; min-height: 33px; width: 702.890625px;" unselectable="on">
<span class="ui-dialog-title" style="float: left; font-family: Arial, Helvetica, sans-serif; font-size: 18px; line-height: 25px; padding: 5px; width: 562.3125px;" unselectable="on"> Chicken Piccata</span></div>
<div class="nutrio_base ui-dialog-content" id="recipe_dialog_box" style="color: #555555; font-family: Arial, Helvetica, Verdana, sans-serif; font-size: 12px; height: 475px; line-height: 16px; margin: 10px 0px 0px; overflow-x: hidden; overflow-y: auto; width: 710px;">
<table cellspacing="0" class="narrow_view meal_display_table" id="meal_display_table"><tbody>
<tr><td class="meal_layout_column_left" style="font-size: 12px; width: 252px;" valign="top"><div class="meal_image_template">
<div style="border: 1px solid rgb(223, 223, 223); margin: 0px 0px 10px; padding: 1px; width: 241px;">
<img src="http://www.myteambeachbodydiet.com/images/ironchef/meals/full/chicken_piccata_meal_full.jpg" /></div>
</div>
</td><td class="meal_layout_column_right" style="width: 399px;" valign="top"><div class="nutrio_base ui-tabs-nav" id="meal_tabbar" style="font-family: 'Trebuchet MS', Trebuchet, Verdana, Helvetica, Arial, sans-serif; font-size: 12px; list-style: none; margin: 0px; padding: 0px;">
<ul style="list-style: none; margin: 0px; padding: 0px;"><br />
<li class="" id="li_id_tab_meal_nutritionals" style="float: left; font-weight: bold; margin: 0px;"><span style="color: #555555; font-family: Arial, Helvetica, Verdana, sans-serif; font-size: 18px; line-height: 16px;"><br /></span></li>
</ul>
</div>
<div class="ui-tabs-panel" id="tab_meal_recipe" style="background: rgb(255, 255, 255); border-color: rgb(179, 179, 179) rgb(218, 218, 218) rgb(218, 218, 218); border-style: solid; border-width: 1px; font-family: 'Trebuchet MS', Trebuchet, Verdana, Helvetica, Arial, sans-serif; font-size: 12px; margin: 0px; min-width: 0px; padding: 10px; width: 397px;">
<span style="color: #555555; font-size: 12px; font-weight: bolder; line-height: 16px;">Prep Time:</span><span style="color: #555555; font-size: 12px; line-height: 16px;"> 10 minutes</span><br />
<span style="font-weight: bolder;">Total Time:</span> 40 minutes<br />
<span style="font-weight: bolder;">Cook Time:</span> 30 minutes<br />
<br />
<span style="font-weight: bolder;">Ingredients</span><br />
<ul class="ingredients_list">
<li class="odd">8 1/2 ounces chicken breast, boneless/skinless, raw</li>
<li class="even">1/8 teaspoon black pepper</li>
<li class="odd">2 1/4 teaspoons extra virgin olive oil</li>
<li class="even">2 tablespoons chicken broth, fat-free, low-sodium</li>
<li class="odd">2 tablespoons lemon juice</li>
<li class="even">2 teaspoons capers</li>
</ul>
<br />
<br />
<span style="font-weight: bolder;"></span><br />
<div class="">
<span style="font-weight: bolder;">Preparation</span></div>
<span style="font-weight: bolder;">
</span>
<br />
<ul class="prep_notes_list">
<li class="meal_prep_note_item">Pound boneless, skinless chicken breast between two sheets of waxed paper to 1/4-inch thickness.</li>
<li class="meal_prep_note_item">Season chicken with pepper.</li>
<li class="meal_prep_note_item">Heat olive oil in a heavy skillet until sizzling. Sauteé chicken breast until lightly browned, about 3 minutes per side.</li>
<li class="meal_prep_note_item">Add broth, lemon juice and capers to chicken, and let boil for 3 minutes or until chicken is cooked thoroughly, turning chicken in sauce.</li>
</ul>
<span class="header meal_name" style="color: #555555; display: block; font-size: 18px;">Broccoli</span><br />
<span style="font-weight: bolder;">Prep Time:</span> 5 minutes or less<br />
<span style="font-weight: bolder;">Total Time:</span> 10 minutes<br />
<span style="font-weight: bolder;">Cook Time:</span> 5 minutes or less<br />
<br />
<span style="font-weight: bolder;">Ingredients</span><br />
<ul class="ingredients_list">
<li class="odd">4 broccoli spears, raw</li>
<li class="even">1/2 teaspoon butter, unsalted, whipped</li>
</ul>
<br />
<br />
<span style="font-weight: bolder;"></span><br />
<div class="">
<span style="font-weight: bolder;">Preparation</span></div>
<span style="font-weight: bolder;">
</span>
<br />
<ul class="prep_notes_list">
<li class="meal_prep_note_item">Steam broccoli on stove or in microwave until crisp tender. Top with butter.</li>
</ul>
<span class="header meal_name" style="color: #555555; display: block; font-size: 18px;">Spaghetti with Garlic & Oil</span><br />
<span style="font-weight: bolder;">Prep Time:</span> 5 minutes or less<br />
<span style="font-weight: bolder;">Total Time:</span> 15 minutes<br />
<span style="font-weight: bolder;">Cook Time:</span> 10 minutes<br />
<br />
<span style="font-weight: bolder;">Ingredients</span><br />
<ul class="ingredients_list">
<li class="odd">1 ounce angel hair spaghetti pasta, uncooked</li>
<li class="even">1 teaspoon garlic, chopped</li>
<li class="odd">1 teaspoon extra virgin olive oil</li>
</ul>
<br />
<br />
<span style="font-weight: bolder;"></span><br />
<div class="">
<span style="font-weight: bolder;">Preparation</span></div>
<span style="font-weight: bolder;">
</span>
<br />
<ul class="prep_notes_list">
<li class="meal_prep_note_item">Prepare pasta per package directions. Drain.</li>
<li class="meal_prep_note_item">Sauté garlic in olive oill and toss with prepared pasta.</li>
</ul>
<span class="header meal_name" style="color: #555555; display: block; font-size: 18px;">Cantaloupe</span><br />
<span style="font-weight: bolder;">Prep Time:</span> 5 minutes or less<br />
<span style="font-weight: bolder;">Total Time:</span> 5 minutes or less<br />
<span style="font-weight: bolder;">Cook Time:</span> 0 minutes<br />
<br />
<span style="font-weight: bolder;">Ingredients</span><br />
<ul class="ingredients_list">
<li class="odd">1/2 cup cantaloupe melon balls, fresh or frozen</li>
<li class="even">2 teaspoons golden raisins</li>
</ul>
<br />
<br />
<span style="font-weight: bolder;"></span><br />
<div class="">
<span style="font-weight: bolder;">Preparation</span></div>
<span style="font-weight: bolder;">
</span>
<br />
<ul class="prep_notes_list">
<li class="meal_prep_note_item">Mix cantaloupe and raisins for a tasty dessert.</li>
</ul>
</div>
</td></tr>
</tbody></table>
</div>
<div class="nutrio_base ui-dialog-content" id="recipe_dialog_box" style="color: #555555; font-family: Arial, Helvetica, Verdana, sans-serif; font-size: 12px; height: 475px; line-height: 16px; margin: 10px 0px 0px; overflow-x: hidden; overflow-y: auto; width: 710px;">
<div class="nutrition_table_title" style="background-color: white; font-family: 'Trebuchet MS', Trebuchet, Verdana, Helvetica, Arial, sans-serif; font-size: 18px; line-height: normal;">
Nutrition Facts</div>
<table cellspacing="0" class="nutritional_table_redesign" style="background-color: white; font-family: 'Trebuchet MS', Trebuchet, Verdana, Helvetica, Arial, sans-serif; font-size: 12px; width: 397px;"><tbody>
<tr class="StyleRotator_dark" style="background-color: #f2f2f2;"><td>Calories</td><td>610</td></tr>
<tr class="StyleRotator_light"><td>Calories from Fat</td><td>210</td></tr>
<tr class="StyleRotator_dark" style="background-color: #f2f2f2;"><td>Total Fat</td><td>23 g</td></tr>
<tr class="StyleRotator_light"><td>Saturated Fat</td><td>4.5 g</td></tr>
<tr class="StyleRotator_dark" style="background-color: #f2f2f2;"><td>Cholesterol</td><td>135 mg</td></tr>
<tr class="StyleRotator_light"><td>Sodium</td><td>410 mg</td></tr>
<tr class="StyleRotator_dark" style="background-color: #f2f2f2;"><td>Total Carbohydrate</td><td>47 g</td></tr>
<tr class="StyleRotator_light"><td>Dietary Fiber</td><td>4 g</td></tr>
<tr class="StyleRotator_dark" style="background-color: #f2f2f2;"><td>Sugars</td><td>14 g</td></tr>
<tr class="StyleRotator_light"><td>Protein</td><td>56 g</td></tr>
</tbody></table>
</div>
Anonymoushttp://www.blogger.com/profile/11468288929731209353noreply@blogger.com0tag:blogger.com,1999:blog-5566029552795691293.post-70896077525186932212014-12-26T07:23:00.001-08:002014-12-26T07:23:29.012-08:00Christmas Fitness Challenge-Day Four<div class="separator" style="clear: both; text-align: center;">
This is a 30 minute High Intensity Interval Traininh (HIIT) workout. This is going to be cardio and lower body work. For an extra calorie burn and arm work, wear hands weights if you have them. This is a workout that I use with my clients who I work one-on-one with! Hope you enjoy :) </div>
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<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/nbCtOm3uwpw?feature=player_embedded' frameborder='0'></iframe></div>
<br />Anonymoushttp://www.blogger.com/profile/11468288929731209353noreply@blogger.com0tag:blogger.com,1999:blog-5566029552795691293.post-25001911775081274732014-12-24T07:18:00.005-08:002014-12-24T07:18:50.856-08:00Christmas Fitness Challenge-Day Three<div class="separator" style="clear: both; text-align: center;">
Upper Body and Buns. No equipment needed and do both two times for a 20 min workout. At least do each video once, if that's all you can fit in today :)</div>
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<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/hHqA1XvjB1U?feature=player_embedded' frameborder='0'></iframe></div>
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<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/OSSgFWwqYHg?feature=player_embedded' frameborder='0'></iframe></div>
<br />Anonymoushttp://www.blogger.com/profile/11468288929731209353noreply@blogger.com1tag:blogger.com,1999:blog-5566029552795691293.post-71029251090781440962014-12-23T06:13:00.001-08:002014-12-23T06:13:39.014-08:00Christmas Fitness Challenge-Day Two<div class="separator" style="clear: both; text-align: center;">
5 minute Total Body. Do this TWO time for sure. If you do 3 times..... AWESOME (I suggest it if you can)</div>
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<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/wT0Fuqk8KA4?feature=player_embedded' frameborder='0'></iframe></div>
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5 Minute Bridge Challenge. You'll need a stool or something that you can prop your feet up on. Preferably something that's about mid calf. Do this workout twice. Your booty will be on fire!</div>
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<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/dfVKdOCyc-g?feature=player_embedded' frameborder='0'></iframe></div>
<br />Anonymoushttp://www.blogger.com/profile/11468288929731209353noreply@blogger.com0tag:blogger.com,1999:blog-5566029552795691293.post-22135633254427932732014-12-22T06:41:00.004-08:002014-12-22T07:21:12.212-08:00Christmas Challenge Week-Day One<div class="separator" style="clear: both; text-align: center;">
Today, you will do the two 5 minute videos (you can do them twice if you're feeling frisky lol). And either do the treadmill challenge or the living room challenge. Whatever you choose to do, you're total workout will be 30 min long (unless you do the 5 minute videos more than once). You can do them in any order you choose. </div>
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5 minute Ab Attack</div>
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<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/bHYctrBNZvM?feature=player_embedded' frameborder='0'></iframe></div>
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5 Minute Back Burner (if you DO NOT have weights, do push ups in place of the weighted exercise. You'll do them for one minute. Just keep the video going and listen for me to tell you when to stop. Take breaks as you need and do as many on your toes as possible)</div>
<div style="text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/4N5OkEg8xII?feature=player_embedded' frameborder='0'></iframe></div>
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<div style="text-align: center;">
<b>If you have or are able to use a treadmill, do this challenge:</b></div>
<div style="text-align: center;">
<br /></div>
http://funfreshfx.blogspot.com/2014/12/treadmill-lower-body-hiit.html<br />
<br />
<br />
<b>If you DO NOT have a treadmill, you're going to do the following:</b><br />
<br />
<b>Cardio Living Room Challenge:</b><br />
1 minute of cardio video, which will be one move at a time (There are 5<br />
Moves, each a minute long) Then, between the moves, you will do the lunge/squat moves that are in the treadmill workout. So, it'll be:<br />
<br />
<b>Each move will be one minute:</b><br />
<br />
Run in place<br />
Walking Lunges for (hold weights if you have them)<br />
High knees<br />
Squat pulses (hold weights if you have them)<br />
Squat jumps<br />
Weighted walking diagonal lunges<br />
Mountain Climbers<br />
Squat pulses (weighted)<br />
Burpes<br />
Weighted walking lunges<br />
Alternating Jump Lunges<br />
<b>REPEAT</b><br />
<br />
PLAY THIS VIDEO FOR THE CARDIO MOVES. YOU'LL PLAY ONE MINUTE, THEN STOP IT TO DO THE LEG MOVES. PLAY THE SECOND MIN, THEN STOP AND DO THE SQUATS, ETC...<br />
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<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/LJRZQy4jyjQ?feature=player_embedded' frameborder='0'></iframe></div>
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<a name='more'></a><br />Anonymoushttp://www.blogger.com/profile/11468288929731209353noreply@blogger.com0tag:blogger.com,1999:blog-5566029552795691293.post-66754418176456633922014-12-18T17:06:00.000-08:002014-12-18T17:25:04.255-08:00Treadmill & Lower Body HIIT-NO RUNNING<span style="background-color: white; font-family: Roboto, 'Droid Sans', Helvetica, sans-serif; font-size: 14px; line-height: 18px;">CHRISTMAS CHALLENGE!!! I created a Great treadmill/lower body HIIT workout with NO RUNNING. I squeeze this in every single night bc it's easy to turn on the tv or music and do this routine. And , if I can't a workout in some day, I know will at least take 20 min to do this. You're getting your heart rate up with this workout by using large muscles groups and therefore burning more calories. So, here's the Christmas Challenge...If you do this, I challenge you to squeeze this in once a day next week. </span><i class="img sp_WunxFdLG9fs sx_1642c4" style="-webkit-user-select: none; background-color: white; background-image: url(https://fbstatic-a.akamaihd.net/rsrc.php/v2/ya/r/8txDJEqYYFJ.png); background-position: -136px -219px; background-repeat: no-repeat; background-size: 312px 265px; border: 0px; display: inline-block; font-family: Roboto, 'Droid Sans', Helvetica, sans-serif; font-size: 14px; height: 16px; line-height: 18px; vertical-align: top; width: 16px;"></i><span style="background-color: white; font-family: Roboto, 'Droid Sans', Helvetica, sans-serif; font-size: 14px; line-height: 18px;"> Increase the speed or intensity as the days go on and you get comfortable or if you have to start off slower, increase as you go along and have your last two days be identical to the workout. Let me know how you do!</span><br />
<br />
After you do your treadmill minutes, step off and do the leg work. Use two 10 lb weights, resting them on your shoulders as you're doing the squats and lunges.<br />
<br />
0 incline/speed 4- 4 minutes<br />
<b><br /></b>
<b>Weighted walking lunges- 1 minute</b><br />
Incline 12/Speed 3.4- 2 minutes<br />
<b>Weighted pulse squats-1 minute</b><br />
Incline 11/Speed 3.6- 2 minutes<br />
<b>Weighted walking diagonal lunges-1 minute</b><br />
Incline 10/Speed 3.8- 2 minutes<br />
<b>Weighted pulse squats- 1minute </b><br />
Incline 11/Speed 3.8- 2 minutes<br />
<b>Weighted walking lunges- 1 minute</b><br />
<b>Weighted squat pulses-1 minute </b><br />
Incline 12/Speed 3.8- 2 minutes<br />
<b>Diagonal weighted walking lunges-1 minute</b><br />
<b>1 leg weighted pulse squats (30 sec each leg)</b><br />
<b><br /></b>
<b>5 minute no incline cool down</b><br />
<b><br /></b>
<b>I promise your legs will be on fire when you're done.</b><br />
<b><br /></b>Anonymoushttp://www.blogger.com/profile/11468288929731209353noreply@blogger.com0tag:blogger.com,1999:blog-5566029552795691293.post-59635691190616921062014-12-01T17:32:00.002-08:002014-12-01T17:32:59.568-08:005 minute back burner workout <div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/4N5OkEg8xII?feature=player_embedded' frameborder='0'></iframe></div>
<br />Anonymoushttp://www.blogger.com/profile/11468288929731209353noreply@blogger.com0tag:blogger.com,1999:blog-5566029552795691293.post-39716193735737252102014-11-04T10:40:00.002-08:002014-11-04T10:40:11.264-08:00Strawberry Chicken SaladI had some leftover chicken that I needed to get rid of, as well as some fruit before it went bad. I threw this salad together at the last minute. Instead of using lettuce, you could use spinach. I think next time I will do that and will add a little candied walnuts.<br />
<br />
Lettuce or spinach<br />
Apple<br />
Strawberries<br />
Grapes<br />
Bleu Cheese<br />
Chicken<br />
<br />
Top with candied walnuts and raspberry walnut vinaigrette.<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnfyVQJWgl8S573k9ll9AZNBz_wvz7B0_K2Ste_9gvglN8DP-nYiV5mYIGP2Sr9xxD144fKUe1DBGKCu9ClxqDVA3PIigMj9fTwnv-daeQu4P4jQXTVo1fuVK1dLDdx06YEAFh0XaKo9vm/s1600/photo-2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnfyVQJWgl8S573k9ll9AZNBz_wvz7B0_K2Ste_9gvglN8DP-nYiV5mYIGP2Sr9xxD144fKUe1DBGKCu9ClxqDVA3PIigMj9fTwnv-daeQu4P4jQXTVo1fuVK1dLDdx06YEAFh0XaKo9vm/s1600/photo-2.JPG" height="400" width="400" /></a></div>
<br />Anonymoushttp://www.blogger.com/profile/11468288929731209353noreply@blogger.com0tag:blogger.com,1999:blog-5566029552795691293.post-33211502332618915522014-10-30T10:32:00.001-07:002014-10-30T10:32:00.272-07:005 minute Buns Workout<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/OSSgFWwqYHg?feature=player_embedded' frameborder='0'></iframe></div>
<br />Anonymoushttp://www.blogger.com/profile/11468288929731209353noreply@blogger.com1tag:blogger.com,1999:blog-5566029552795691293.post-67852177487213079992014-10-29T12:07:00.001-07:002014-10-29T12:07:31.937-07:005 minute upper body routine with weights<div class="separator" style="clear: both; text-align: center;">
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This is an upper body routine that works your chest, back, biceps, triceps, and shoulders. 30 second per move with 30 second bursts. You don't need heavy weights...I used 8 lbs for the first move and 5 lbs for the rest.Anonymoushttp://www.blogger.com/profile/11468288929731209353noreply@blogger.com0