… and continue the March to good health!
Are you struggling to stay committed to your New Year’s Resolutions?
Is your body, mind, and spirit fatigued?
Are you bored with your exercise routine and meal plan?
Do not give up – Recharge!
Stop and reflect on the progress you have made during the last two months, feel the joy and sense of accomplishment.
Keep going – Welcome the opportunity to continue to improve, to become the best you!
Have you reached a plateau? Switch up your exercise regimen!
Perform new exercises. Try a new group exercise class. Change the tempo. Increase the load. Challenge your balance. Or, challenge your friends to a friendly competition!
Has life interfered, and you no longer have the time to exercise?
Review your calendar: Add short, 10 minute exercise bursts 3x a day!
Wake up 10 minutes earlier to do a quick FitStar workout. Choose the stairs instead of the elevator. Schedule walking meetings instead of meetings in a conference room. Commit to a 10 minute brisk walk during your lunch break. Hit the gym for a fun group exercise class instead of the local bar for happy hour with your colleagues after work.
Do your taste buds crave savory, new flavors instead of the bland, cardboard-like foods part of your current meal plan?
Spice up your meals: Seasonings, such as black pepper, garlic powder, minced onions, oregano, basil, and cinnamon are healthful ways to add flavor to your food without extra calories. Be creative!
A few new recipes to try this week for breakfast, lunch, and dinner:
B R E A K F A S T
- 1/2 cup Rolled Oats
- 1/2 cup Unsweetened Vanilla Almond Milk (or milk of choice)
- 1 tbsp. Chia Seeds
- 2 tbsp. Raw Almond Slices
- 1/2 tbsp. Raw Honey, Maple Syrup, or Agave Syrup
- 1 tsp. Vanilla Extract
- 1 tbsp. Cinnamon (ground)
- 1/2 – 1 scoop dotFIT Vegan Vanilla Protein Powder (or other protein powder of choice) (optional)
Mix all of the ingredients together in a glass jar. Stir well, cover, and refrigerate overnight (or for at least 4 hours). The next morning remove jar refrigerator, take off lid, and top off with your favorite fresh fruit and enjoy!
Per serving (132g): 345 calories. 16.g total fat. 3.8g saturated fat. 44g carbohydrates. 10.6g fiber. 7.4g sugar. 11.4g protein. 11mg sodium. *Not including protein powder.
L U N C H
Clementine and Avocado Salad
- 1 tsp. Dijon Mustard
- 1 tbsp. Plain Non-Fat Greek Yogurt
- 1 tbsp. Red Wine Vinegar
- 1/4 tsp. Raw Honey
- 1/4 tsp. Kosher Salt
- 2 tbsp. Extra Virgin Olive Oil
- 4 cups Romaine Hearts (or other leafy green of choice) (chopped)
- 3 cups Radicchio (chopped)
- 2 Clementines (can be substituted for oranges) (peeled and chopped)
- 1 small Avocado (chopped)
- 1/4 cup Pomegranate Seeds
- Crumbled Feta Cheese (amount as desired) (optional)
In a large bowl, whisk together the mustard, greek yogurt, vinegar, honey, salt, and oil. Arrange lettuce (or other leafy green), radicchio, clementines, and avocado on a platter. Drizzle with the dressing and sprinkle the pomegranate seeds. Serves 4.
*To increase protein content, add a boneless, skinless chicken breast, tofu, garbanzo beans, nuts/seeds, or quinoa.
*To preserve freshness, apply dressing to the greens shortly prior to serving. Store salad and dressing separately.
Per serving (2 cups): 180 calories. 15g total fat. 2g saturated fat. 13g carbohydrates. 5g fiber. 2g protein. 190mg sodium. *Not including chicken, tofu, garbanzo beans, nuts/seeds, quinoa, or feta cheese.
D I N N E R
Pasta with Green Pea Pesto
- 1/4 cup Pine Nuts
- 1 clove Garlic (minced)
- 1/3 cup Parmesan Cheese
- 2 cups Fresh Basil Leaves
- 1 cup Frozen Peas
- 1/4 cup Extra-Virgin Olive Oil
- 1/2 tsp. Kosher Salt
- 1/2 tsp. Black Pepper (ground)
- 1/2 lb. Whole Wheat Pasta
- 2 cups Snap Peas (trimmed)
- 2 cups Broccolini (chopped)
*To increase protein content, add boneless, skinless chicken breasts or tofu.
*To decrease carbohydrate content, substitute whole wheat pasta for Tolerant’s Organic Lentil Pasta or quinoa.
*To decrease calorie amount, omit the pine nuts and parmesan cheese.
Toast the pine nuts in a 300 degree F oven until browned (10-12 minutes). Combine the pine nuts, garlic, parmesan, basil, 1/2 cup of peas, and the olive oil in a food processor (or blender). Pulse until uniformly minced. Stir in 1/4 cup water. Season with up to 1/2 tsp. of salt and black pepper to taste. Cook the pasta (or quinoa) according to the package instructions. When the pasta (or quinoa) is done, stir in the snap peas, broccolini, and remaining 1/2 cup of peas. Drain well and return to the pot. Stir in the pesto. Serves 4.
Per serving (2 cups): 460 calories. 21g total fat. 4g saturated fat. 55g carbohydrates. 10g fiber. 15g protein. 410mg sodium. *Not including chicken, tofu, or substitutes for whole wheat pasta.
Fuhr, L. (2016). “Overnight Oats = The Easiest Weight-Loss Breakfast Ever.” POPSUGAR Fitness. doi: http://www.popsugar.com/fitness/Overnight-Oats-Recipe-34698639 Accessed on March 12, 2016.
Sherwood, K. (2016). “Pea Keepers.” Nutrition Action Health Letter: Under the Radar. Center for Science in the Public Interest. P. 13.
Sherwood, K. (2016). “Winter Salads.” Nutrition Action Health Letter: Scaling Back. Center for Science in the Public Interest. P.12.