21 Days to Fitness: SPEED SALADS - How to make them quick and healthy!

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WELCOME!

If you have attended my classes at the gym, WELCOME!

I WANT YOU TO ACHIEVE YOUR FITNESS GOALS!

What is your goal? Weight loss? Muscle? Flexibility?

13 years ago I changed my life with fitness. Read my Makeover Story here: http://www.videofitnesscoach.com. After being sick for 34 years, I finally became WELL. I went from obese aerobics flunkie to aerobics instructor junkie!

Now the most fun hour of my day is spent at the gym! (OK, except for the hours I am eating -- hee hee). Yes I still like to eat, and I EAT A LOT! But now I eat the right things. Yes, I still have treats, but I focus on stuffing as much healthy food in my mouth throughout the day as I can.

You'd like to eat right and lose weight, but don't know how? CLICK HERE: http://www.21daystofitness.com. You'll receive 21 daily emails that focus on creating healthy habits and eliminating bad ones.

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10 HEALTHY FOODS - Part 10 of 10 DRIED PLUMS

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Dried Plums

You may know these better by the moniker "prunes," which are indelibly linked with nursing homes and bathroom habits. And that explains why, in an effort to revive this delicious fruit's image, producers now market them under another name.

Why They're Healthy: Prunes contain high amounts of neochlorogenic and chlorogenic acids, antioxidants that are particularly effective at combating the "superoxide anion radical." This nasty free radical causes structural damage to your cells, and such damage is thought to be one of the primary causes of cancer.

How to Eat Them: As an appetizer. Wrap a paper-thin slice of prosciutto around each dried plum and secure with a toothpick. Bake in a 400�F oven for 10 to 15 minutes, until the plums are soft and the prosciutto is crispy. Most of the fat will cook off, and you'll be left with a decadent-tasting treat that's sweet, savory, and healthy.

10 HEALTHY FOODS - Part 7 of 10 "Pomegranate Juice"

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Pomegranate Juice

A popular drink for decades in the Middle East, pomegranate juice has become widely available only recently in the United States.

Why It's Healthy: Israeli scientists discovered that men who downed just 2 ounces of pomegranate juice daily for a year decreased their systolic (top number) blood pressure by 21 percent and significantly improved bloodflow to their hearts. What's more, 4 ounces provides 50 percent of your daily vitamin C needs.

How to Drink It: Try 100 percent pomegranate juice from Pom Wonderful. It contains no added sugars, and because it's so powerful, a small glassful is all you need.

10 HEALTHY FOODS - Part 6 of 10 "Delicious Cinnamon"

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Cinnamon

This old-world spice usually reaches most men's stomachs only when it's mixed with sugar and stuck to a roll.

Why It's Healthy: Cinnamon helps control your blood sugar, which influences your risk of heart disease. In fact, USDA researchers found that people with type-2 diabetes who consumed 1 g of cinnamon a day for 6 weeks (about 1/4 teaspoon each day) significantly reduced not only their blood sugar but also their triglycerides and LDL (bad) cholesterol. Credit the spice's active ingredients, methylhydroxychalcone polymers, which increase your cells' ability to metabolize sugar by up to 20 times.

How to Eat It: You don't need the fancy oils and extracts sold at vitamin stores; just sprinkle the stuff that's in your spice rack (or in the shaker at Starbucks) into your coffee or on your oatmeal.

10 HEALTHY FOODS - Part 4 of 10 "Swiss Chard - What is it and how do I eat it?"

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Swiss Chard

Hidden in the leafy-greens cooler of your market, you'll find this slightly bitter, salty vegetable, which is actually native to the Mediterranean.

Why It's Healthy: A half cup of cooked Swiss chard provides a huge amount of both lutein and zeaxanthin, supplying 10 mg each. These plant chemicals, known as carotenoids, protect your retinas from the damage of aging, according to Harvard researchers. That's because both nutrients, which are actually pigments, appear to accumulate in your retinas, where they absorb the type of shortwave light rays that can damage your eyes. So the more lutein and zeaxanthin you eat, the better your internal eye protection will be.

How to Eat It: Chard goes great with grilled steaks and chicken, and it also works well as a bed for pan-seared fish. Wash and dry a bunch of Swiss chard, and then chop the leaves and stems into 1-inch pieces. Heat a tablespoon of olive oil in a large saut� pan or wok, and add two garlic cloves that you've peeled and lightly crushed. When the oil smokes lightly, add the chard. Saut� for 5 to 7 minutes, until the leaves wilt and the stems are tender. Remove the garlic cloves and season the chard with salt and pepper.

10 HEALTHY FOODS - Part 1 of 10 "Cabbage"

Cabbage

This cruciferous vegetable is a major player in European and Asian diets.

Why It's Healthy: One cup of chopped cabbage has just 22 calories, and it's loaded with valuable nutrients. At the top of the list is sulforaphane, a chemical that increases your body's production of enzymes that disarm cell-damaging free radicals and reduce your risk of cancer. In fact, Stanford University scientists determined that sulforaphane boosts your levels of these cancer-fighting enzymes higher than any other plant chemical.

How to Eat It: Put cabbage on your burgers to add a satisfying crunch. Or, for an even better sandwich topping or side salad, try an Asian-style slaw. Here's what you'll need.

4 Tbsp peanut or canola oil
Juice of two limes
1 Tbsp sriracha, an Asian chili sauce you can find in the international section of your grocery store
1 head cabbage, finely chopped or shredded
1/4 cup toasted peanuts
1/2 cup shredded carrots
1/4 cup chopped cilantro

Whisk together the oil, lime juice, and sriracha. Combine the remaining ingredients in a large mixing bowl and toss with the dressing to coat. Refrigerate for 20 minutes before serving. The slaw will keep in your fridge for 2 days.

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There is no better way to do this than taking control of your energy, your emotions, your physical appearance and your abilities.

Being able to take control of your destiny is something millions of people are attempting to do right now at this very moment. The world over people are working harder and longer than ever before in an effort to take control of their lives financially, as their health, fitness and mental vitality painfully spiral out of control.

One of the best things you can do that truly will put you in control of your life is to take control of your health.

While many people are gaining unimaginable amounts of weight and losing control of their health sitting in office chairs in front of computer screens for hours on end, there is an elite few that are doing the exact opposite by taking control of their health and destiny eating well, and being active.

The great thing is this can be you too.

You can take control of your future and be the master of your own destiny in this unstable economic time by taking control of yourself. It is without a doubt (and some pretty compelling empirical data) that fit-bodied professionals are paid better, receive promotions sooner, work less and perform better than their sedentary plump partners. They also command non-verbal respect in and out of the boardroom.

It is also known that those who take part in daily active lifestyles eat better and have more energy for longer durations with fewer fluctuations in performance throughout the day allowing them to work smarter, faster and when necessary longer and get more done in less time.

It has been reported that a 30-60 minute workout first thing in the morning provides a mental and physical focus that allows an individual to complete 9 hours work in 8 hours or less, thus providing more time to enjoy more vacation time.

The three pillars of performance are:

• Nutrition
• Exercise
• Supplements

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TODAY'S HEALTHY RECIPE - HOT SPINACH AND ARTICHOKE DIP - From www.21daystofitness.com

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21 DAYS TO FITNESS

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TODAY'S HEALTHY RECIPE

HOT SPINACH AND ARTICHOKE DIP

The great thing about spinach and artichoke dip, besides the fact it's a party favorite, is just how easy it is to make. Mix it up, bake to a bubbly, golden brown, and serve with your favorite breads and crackers.

Ingredients:

• 1/2 (10 ounce) package frozen chopped spinach, thawed, drained
• 1 (14 ounce) can artichoke hearts, drained and coarsely chopped
• 4 ounces fat free or low fat cream cheese (room temperature)
• 1/2 cup fat free or low fat sour cream
• 1/4 cup fat free mayonnaise
• 1 clove garlic, very finely minced
• 1/2 teaspoon hot sauce
• 1/4 cup grated low fat Parmesan cheese
• 1/4 cup fat free shredded mozzarella

Preparation:

Mix everything and pour it into a baking dish.

Bake in a preheated 350 degrees oven until bubbling.

Today's Healthy Recipe from www.21daystofitness.com 'BARBECUE CHICKEN with Brown Rice'

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21 DAYS TO FITNESS

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Today's Healthy Recipe

Barbecue Chicken with Veggie Brown Rice Pilaf

1 skinless chicken breast
2 Tbsp. barbecue sauce
1 tsp. olive oil
1 cup fresh mixed vegetables (option: frozen or canned)
3/4 cup 90-second microwavable brown rice (option - cook brown rice ahead and take 1 portion out of freezer, warm in microwave)
1 Tbsp. sliced almonds

Grill chicken breast until chicken is 170 degrees in thickest part, about 8 minutes.

Brush with barbecue sauce. Saute vegetables in olive oil until tender, about 8 minutes.

Add rice until warm. Top with almonds.

Today's Healthy Recipe "Pasta w/ Ricotta" - From www.21DaysToFitness.com

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Today's Healthy Recipe

Pasta with Ricotta
Vegetarian option

2 oz. whole-wheat noodles, uncooked
3/4 cup low-fat or fat-free ricotta cheese
1 cup zucchini, chopped
1 cup mushrooms chopped
1/2 cup fresh herbs: chives, basil and parsley

Option: add sliced baked chicken breast

Cook noodles, drain and return to pot.

Add other ingredients and cook for 5-7 minutes until warmed

Peanut Chicken Stir Fry - From www.21DaysToFitness.com

Today's Healthy Recipe

From my new program:

21 DAYS TO FITNESS

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Peanut and Chicken Stir Fry

1 garlic clove, minced
1 tsp. fresh ginger, grated
2 tsp. olive oil
1 Tbsp. low-sodium soy sauce
2 cups frozen stir fry vegetables
3/4 cup 90-second microwavable brown rice (option: cook brown rice ahead and freeze in 1-serving portions, take 2 portions out of freezer and warm in microwave)
1/4 cup chopped rotisserie chicken breast (no skin)
2 Tbsp. chopped peanuts

Saute garlic and ginger in oil and soy sauce for 1 minute.

Add vegetables, rice and chicken and saute until vegetables are thawed, about 8 minutes.

Top with peanuts.

Maple-Lime Salmon with Couscous - From www.21daystofitness.com

TODAY'S HEALTHY RECIPE

From my new program: 21 DAYS TO FITNESS

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Maple Lime Salmon with Couscous

1/4 cup whole-wheat couscous
1/4 cup water
1/4 cup cilantro, chopped
Dash salt and pepper
1 Tbsp. maple syrup
1 lime, juiced
4 oz. salmon
1 cup frozen broccoli, microwaved/heated (or fresh!)
1 tsp. olive oil

Put salmon on foil-lined cookie sheet.

Mix maple syrup with lime juice, pour on salmon and broil for 8-12 minutes, until flakes with fork.

Bring water and couscous to boil, remove from heat and cover for 12 minutes.

Stir cilantro in couscous and serve with salmon and broccoli drizzled with olive oil.

Healthy Lemon-Butter Pasta with Broccoli - From www.21daystofitness.com

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Today's Healthy Recipe

Lemon Butter Pasta with Broccoli
Vegetarian Option

2 oz. uncooked whole grain penne pasta
1 tsp. olive oil
2 cups chopped broccoli
2 cloves garlic, minced
1/4 cup white beans, rinsed and drained
1 lemon, juice and zest
1 1/2 Tbsp. light butter-flavor margarine spread (trans-fat free)
1 Tbsp. pine nuts

Boil pasta according to directions. Saute broccoli and garlic in olive oil until tender, about 6 minutes.

Stir in lemon juice, zest and butter spread.

Toss pasta in pan until coated in sauce.

Top with pine nuts.

Chocolate Shakeology Pie - From www.21daystofitness.com

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Today's Healthy Recipe

No one knows where this original recipe came from, but it tastes delicious and gives you a protein punch from the tofu--in addition to the more than 70 healthy ingredients in Shakeology.

Chocolate Shakeology^� Pie

1/4 cup peanut butter

1/4 cup fat free sour cream

1 container silken tofu (12 oz.)

1 1/2 scoops Chocolate Shakeology

2 Tbsp. skim milk or soy milk

2 Tbsp. agave nectar (or maple syrup)

1 whole-grain graham cracker pie crust, low fat if possible

Blend or food-process peanut butter, sour cream, tofu, Shakeology, soy milk, and agave nectar until smooth and creamy, adding more soy milk if necessary. Pour into pie crust, and refrigerate until firm (about 1 hour). Serves 6.

Preparation time: 10 minutes, plus 60 minutes in fridge

HEALTHY APPLE CRISP - From www.21DaysToFitness.com

Today's Healthy Recipe

From my new program:

21 DAYS TO FITNESS

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Apple Crisp

What's as American as apple pie? Well, the obesity rate for starters.

Apples are certainly healthy, and apple pie flavorings like cinnamon are also healthy. In fact, some studies have shown that cinnamon may help stabilize blood sugar levels and even lower blood cholesterol.

However, once you mix it all up in a shortening-laden crust with a cup or two of sugar, most of the health benefits go right out the window.

Try this easy-to-make recipe for an apple crisp, and you'll get apple pie flavor without getting fat. For extra fiber, don't peel the apples.

You can also experiment with other favorite fruits, like peaches or blueberries, instead of or in addition to the apples.

• 4 cups apples, peeled and sliced
• 2 Tbsp. maple syrup (option: Agave Nectar)
• 1 tsp. cinnamon
• 1/2 cup rolled oats
• 2 Tbsp. brown sugar
• 2 Tbsp. flour, whole wheat (or soy flour)
• 2 Tbsp. butter, organic, from grass-fed dairy cow

Preheat oven to 375 degrees. In a medium baking dish, combine apples, maple syrup, and 1/2 tsp. of cinnamon. In a separate mixing bowl, combine remaining ingredients. Top mixture in baking dish with mixture from bowl.

Bake for about 30 minutes or until apples are soft. Serves 4.

Preparation Time: 10 minutes

Giant Fruit Salad

From my new program:

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Giant Fruit Salad

Sunday is a great day to make giant bowls of stuff you can eat all week. I like to make big pots of soup or other big entr�es for healthy leftovers throughout the week. Fruit salad is super-easy to make; it's just a hassle to chop everything. I find it can be a nice Zen-like activity while I'm watching the Sunday news programs or sports. The best fruit salads use fruits that are in season and contain a variety of colors. It's not just that the colors make for a lovely presentation, but the more colors you have, the bigger range of antioxidants you have. By tossing the fruit in lemon juice, you can prevent the fruit from turning brown, so it will still be appetizing the next day.

You can layer the fruit with yogurt for a delicious parfait, or add some granola or nuts for a little crunch, too.

• 1 red apple, unpeeled, cored, and diced
• 1 Granny Smith apple, unpeeled, cored, and diced
• 1 cup green grapes, seedless
• 1 cup red grapes, seedless
• 1 cup blueberries
• 1 cup raspberries
• 1 cup cantaloupe, balled
• 1 cup honeydew, balled
• 1 cup pineapple tidbits
• 1 banana, sliced
• Lemon juice

Mix all ingredients in a large bowl. Toss with lemon juice to lightly coat all fruit.

MEXICAN BEAN TOSTADAS - From www.21DaystoFitness.com

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Today's Healthy Recipe

MEXICAN BEAN TOSTADAS

These tostadas can be individualized to your family's preferences, topping them with the condiments of your choice. Serve with mexican rice for a delicious supper, or use smaller corn tortillas and serve as an appetizer.

Prep Time: 5 minutes

Cook Time: 8 minutes

Ingredients:

• 4 6-inch corn tortillas
• 1/2 tsp salt
• 1 16 oz. can fat-free refried beans
• 1 cup shredded lettuce
• 1/2 cup chopped fresh tomatoes
• 2 oz. shredded fat free or part-skim mozzarella cheese
• 1/2 cup sliced black olives (about 20)
• 1/2 cup salsa
• 1/4 cup fat free sour cream

Preparation:

1. Preheat the oven to 375�F.

2. Place the corn tortillas on a baking sheet coated with cooking spray. Spray the surface of the tortillas with cooking spray, and sprinkle evenly with the salt. Bake for 7-8 minutes, or until crisp. Check on the tortillas periodically to avoid burning.

3. Heat the refried beans in a small saucepan over medium heat, stirring occasionally, until heated through.

4. Top each tortilla with about 1/3 cup of beans, 1/4 cup of lettuce, 2 tablespoons chopped tomatoes, 1/2 oz. cheese, 2 tablespoons olives, 2 tablespoons of salsa, and 1 tablespoon of sour cream.

Serves 4

SALMON WITH CITRUS SALSA

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21 Days to Fitness

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SALMON WITH CITRUS SALSA

Ingredients:

• 4 5-ounce salmon fillets
• 1/4 tsp salt
• 1/4 tsp ground red pepper
• 1/4 tsp ground paprika
• 1 cup mandarin orange segments
• 3 Tbsp chopped fresh cilantro
• 2 green onions, chopped (about 1/4 cup)
• 1 Tbsp apple cider vinegar
• 1 tsp canola oil
• 1/8 tsp salt

Preparation:

1. Preheat oven to 350�.

2. Place salmon, skin side down, on a baking sheet coated with cooking spray. Combine salt, ground red pepper, and paprika in a small dish. Sprinkle mixture evenly over salmon fillets.

3. Bake for 10-15 minutes, or until fish flakes easily with a fork.

4. While fish is baking, slice orange segments into 1-inch pieces. Combine orange segments, and the next 5 ingredients in a small bowl.

5. To serve, spoon about 1/3 cup of the salsa onto each salmon fillet.

Serves 4

Per Serving Calories 221, Calories from Fat 81, Total Fat 9g, (sat 0.5 grams), Cholesterol 80mg, Sodium 203mg, Pro 30g, CHO 5g

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