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Baked Tilapia with Tomatoes & Capers

Posted on March 27, 2015 by

tilapia_and_tomatoesDinner in less than 30 minutes!

 

Ingredients

16 oz frozen tilapia fillets, thawed and patted dry

2 teaspoons ground cumin

1 teaspoon ground black pepper

1/2 can Ro-Tel tomatoes, drained

1 Tbls capers

 

Directions

Preheat oven to 400 degrees. Lay tilapia fillets in 9 x 9-inch baking dish. Sprinkle cumin and black pepper over fish. Add tomatoes; sprinkle lightly with parmesan cheese. Bake 20 minutes or until fish flakes easily with fork.

Add a green salad and you’re set!

 

Makes 2 servings

Nutrition Facts:

Calories 220

Total Fat 1g

Effective Carbohydrates 3.5g

Protein 30g

Print Recipe: Zesty Baked Tilapia

Kick Through Your Fitness Plateau

Posted on March 23, 2015 by

strongerYou’ve been exercising consistently for a few months now and the payoff has been BIG.  Your weight has dropped, your biceps are bigger, your endurance has improved, and your pants are looser.  Now, suddenly, you’ve stopped seeing results.  It sounds like you’ve hit the dreaded plateau.  Everyone who embarks on this journey will inevitably hit a plateau. What do you do now?  Don’t give up!  You can get past it, but you must work harder and smarter.  It’s an opportunity for you to refine your goals and strategies.  Push through the plateau by kicking it up with exercise.

The solution is NOT necessarily to increase the amount of time you workout. Take a look at the quality of your workouts and how you can change or alter them.

The following are some examples:

1. Walk faster.  If you walk two miles in 20 minutes, cut it back to 18 minutes.

2. Increase intensity by walking on an incline.  If you walk outside, take advantage of any steep      inclines or hills.  On the treadmill, increase the grade to 1 or 2.

3. Make your movements larger in a group exercise class.  Lift your legs higher, sit lower in a squat, or  hold that plank longer!

4. Push your muscles more.  Increase your dumbbells from 5 pounds to 7 pounds.

5. Get out of your comfort zone and try a new fitness class.  Or, attempt a new challenge like hiking or  outdoor biking.

Keep in mind that your goal is to do cardio exercise 4 or 5 times a week for 30 minutes,  and           resistance training 2 or 3 times a week for  15-30 minutes.  If you’re only doing resistance training two times a week, increase it to three.

Increase your daily activity by finding ways to move your body!  Take stairs when possible, park your car far away, play soccer with the kids, or walk briskly through the mall with some friends.  Everything you do will make a difference.

Hitting a plateau doesn’t have to be a negative thing.  Make it positive by re-evaluating your workouts.  If you haven’t yet tried one of our fitness classes taught by our fantastic instructors, come check it out!  Just step out of your comfort zone and reap the benefits.

 

Are You Getting Enough Water and Rest?

Posted on March 23, 2015 by

waterWhat do you normally reach for when you feel sluggish or lethargic?  No – Girl Scout cookies is not the best answer.  Now, if you had said a tall glass of water or even a pillow, you would be on the right track!  Hydration and Rest are vital for your health and well-being.  They are two of the key ingredients to feeling and performing your best.

Staying hydrated will keep you energized and may help you shed weight–even mild dehydration can slow metabolism. Every single cell in your body needs water. Water transports nutrients and oxygen to your body cells and removes waste products. We recommend that you avoid drinking too many artifically sweetened beverages. Even though they are low in calories, they may interfere with your brain’s signals, prompting you to eat more. If you don’t like the taste of plain water, try adding sliced citrus fruits or cucumber for some flavor.

Drinking enough fluids is one of the simplest ways to keep energized and stay focused. A study of healthy individuals found that 92% felt fatigued after limiting fluids and water-rich foods for 15 hours; they also had lapses in memory and reported difficulty concentrating. When it comes to maintaining your energy, select meals and snacks that are rich in water, such as fresh produce or protein drinks.

The average person loses about 10 cups of water through daily activities.  Your actual needs will vary based on climate, diet and activity.  Have you replenished your system today?

Sleep, or more likely the lack of it, is sometimes responsible for our lack of energy.  Your body counts on being able to restore balance to your hunger hormones and other systems as you sleep each night.  When this doesn’t happen, your ghrelin and leptin stores may not be providing the proper signals to your brain, causing you to overeat.

You have probably noticed that it’s harder to make good choices when you’re tired. You may talk yourself out of going to exercise class or taking a walk when you get home from work.  Dinner may sound like too much of a chore and you find yourself at your old drive-through favorite.

Establish a regular sleep schedule. This will strengthen your body’s circadian rhythm and help you get the rest that you need each night.

Don’t let your defenses get down.  Arm yourself with plenty of water and a good night’s sleep.  You’ll be ready to take on the day!

Broccoli Stuffed Sole

Posted on March 20, 2015 by

broccoli stuffed soleLight, but satisfying!

Ingredients

1 lb fresh broccoli florets

1 ½ lb sole filets, 6 pcs

Cooking spray

1 tsp black pepper

Pinch of salt

Pinch of fresh ground pepper

½ cup water

 

Wine sauce:

2 Tbls butter

2 Tbls shallots, chopped

¾ cup dry white wine

 

Directions

  1. Preheat the oven to 425 degrees.
  2. Remove tough stalk from broccoli and break into florets. In saucepan, steam broccoli over water until crisp-tender.
  3. Rinse sole under cool water, pat dry with paper towel and lightly coat one side of filet with cooking spray. Place several florets on narrow end of sole and wrap fish around broccoli. Fasten with wooden pick.
  4. Place fish bundles in baking dish, seam side down. Cover with foil and bake 12-16 minutes or until opaque, but still moist. Remove from oven and season with salt & pepper. Spoon wine sauce over fish to serve.

Wine Sauce:  In medium skillet, over medium heat, combine butter and shallots. Cook until shallots are golden brown, about 3 minutes. Increase temperature to high, add wine and bring to boil. Stir until mixture is reduced ¼ cup (about 6 minutes).

 

Makes 6 servings

Nutrition Facts:

Calories 188

Total Fat 3g

Total Carbohydrates 6g

Dietary Fiber 2g

Protein 33g

Print Recipe: Broccoli Stuffed Sole

Do You Know What to Eat for Energy?

Posted on March 16, 2015 by

you chooseIt’s almost Spring!  I hope you have been enjoying our warming weather and longer days.  It’s a great time to enjoy the outdoors with family and friends. The time outside makes us feel great but do you know what to eat for energy?

There are a number of reasons why you might be lacking energy such as lack of quality sleep (especially if you suffer from sleep apnea), lack of fitness (it seems as if exercise may cause fatigue but actually, the opposite is true), or eating the wrong types of foods or the wrong “ratio” of macronutrients.  This final reason is what I am going to focus on here.

Primary macronutrients are the only energy sources that help maintain and repair your body.  There are three primary ones briefly summarized below:

Carbohydrates are the body’s most efficient source of fuel.  Whether simple or complex, they are all broken down into sugars – called glucose.  When your muscles and organs have used all the       glucose it needs, your body then stores this sugar as body fat.

Proteins break down into amino acids which are used to build and repair your body’s tissue.  Animal proteins (meats, fish, poultry, dairy and eggs) are complete proteins while plant proteins (beans, rice, vegetables, nuts) are considered incomplete.  The exception to this is soy protein.  You cannot live without protein!

Fats also provide energy but not as readily as carbohydrates.  Food fats are essential for the proper functioning of your body.  They provide essential fatty acids that your body cannot make.  They are found in meats, fish, poultry and dairy products.

So in a very simple explanation, you may get quicker energy from carbohydrates but once broken down into sugar (rather quickly), your blood sugar increases and your pancreas begins to produce the hormone insulin.  Insulin then causes your blood sugar to go down (often causing transient  hypoglycemia depending upon the amount and type of carbohydrate ingested) and can result in      feelings of fatigue, hunger, nausea and other negative symptoms.  You may then eat to combat these symptoms and begin this cycle all over again.  By the way, another side effect of insulin is fat storage.

I mentioned you might lack energy because of the wrong “ratio” of nutrients.  As the simplest           explanation (even works for my kids), you should try to eat foods that have at least double the amount of protein than the amount of carbohydrate (2:1 ratio of protein:carbohydrate) to            combat these swings in your blood sugar and excessive insulin production.  Keep your blood sugar stable and those negative symptoms usually improve (and you have more energy as a result).  Of course, there is more to it than that but that’s why we created Weight Management University™ and My Weight Loss Academy™!

If you have questions, send them to us at success@cfwls.com.  Who knows – your question might be addressed in our next weekly Podcast or our next Webinar for Losing Weight USA (www.losingweightusa.com).  I look forward to seeing you soon!

 

Weight Loss Surgery Success – Why Vitamin D is Important After Weight Loss Surgery

Posted on March 11, 2015 by

Create Happy!

Posted on March 09, 2015 by

SMILE!

SMILE!

Have you ever wondered how a person can be going through a rough patch in their lives and still be happy? It’s called optimism.  It’s an attitude and a choice that you make!  You see those that look on the bright side of things, no matter what life throws at them.  They are constantly complimenting people and helping others, which in turn that benefits them both. These people also seem to get sick less often and be in better health, in general. Why is that?  By reaching out to other people and putting the focus on them, it makes you see that your own problems aren’t as bad in comparison. Being a giving person doesn’t just help the person you are assisting, it helps you too.

So try to take a break from yourself and for a week or two, quit trying to figure everything out. Get your mind on doing a kind deed for someone, help someone with a project, get involved with children. Children are great, they are constantly seeking to do something new. You need to do that, too.  Get out of your rut and jump in with both feet, just like a kid would. What happens to your health and your weight might surprise you. Here are a few simple steps toward changing your attitude & reaching your goals:

1. Surround yourself with a new environment or a different task to do that will challenge you mentally, as well as physically. Get your mind off your same old problems. Look at life in a different way.  If you find yourself trying to climb the same proverbial mountain, day after day, it might be time to realize that the mountain is not going away. Try to just avoid the annoying coworker. If you’re stuck waiting in a line that’s not moving, just breathe. It’s time for a change and a new perspective.

2. Go outside and observe your environment. What do you see? What do you hear? Do you see certain   colors that inspire you? Even though it’s winter, now is a great time to get outdoors and experience nature. Quiet your mind. Stop and really look at your neighborhood, park or right outside your window. Then grab a pen or pencil and jot down what you see.

3.  Take it even further, talk with people, see what new adventures they are taking. Limit time with negative people and seek out positive ones. Surround yourself with happy people doing interesting things and in time, their zest for life will rub off on you.

4.  Register for a new class at your local school or recreation centers. This keeps your mind fresh and gets you excited about a new experience.

5.  Volunteer at schools, hospitals, library and surround yourself with new items to force your eyes and brain to look at different objects and your senses will be tuned in to your new environment.  Challenge yourself. You will be a new person, with optimism abounding, no matter what life throws at you. This could be your day that is met with challenge, excitement and a new adventure to enhance your life! “Over time, your mind became more accustomed to elicit positive thoughts because you have stretched it to comfortably receive them. Train your own mind to be receptive to expect positive outcomes.

 

Parmesan and Lemon Broiled Tilapia

Posted on March 06, 2015 by

This is guaranteed to become one of your favorites!

Broiled TilapiaIngredients

4 large tilapia fillets – about 1 lb.

2 Tbls seasoned-salt

Cooking spray

1/2 cup grated Parmesan cheese

2 Tbls butter

1 1/2 tablespoons mayonnaise

2 tablespoons lemon juice

2 teaspoons grated lemon zest

1/8 teaspoon dried basil

1/8 teaspoon ground black pepper

1/8 teaspoon onion powder

1/8 teaspoon celery salt

 

Directions

Preheat the oven’s broiler and set the oven rack about 6 inches from the heat source. Line a broiler pan with aluminum foil. Spray the broiler pan’s rack with olive oil cooking spray.

Sprinkle tilapia with seasoning and arrange on the prepared broiler rack.

Mix the Parmesan cheese, butter-margarine blend, fat-free mayonnaise, lemon juice, lemon zest, basil, black pepper, onion powder, and celery salt together in a bowl and set aside.

Cook the fillets under the preheated broiler until fish is barely opaque, 2 to 3 minutes per side. Spread the Parmesan cheese blend over the fish fillets, return to oven, and continue cooking until the topping is golden brown and the fish flakes easily, 3 to 5 more minutes.

 

Nutritional Information

Servings Per Recipe: 4

Amount Per Serving

Calories: 275

Effective Carbs: 2.5g

Protein: 27g

Print Recipe  Parmesan Lemon Broiled Tilapia

 

From Allrecipes.com