Fat free recipes

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Workout routine

4 Weeks to a Better Body

Marie Claire shows you how to shrink your body in four weeks! Follow this easy one-week regimen four times in a row.

Marie Claire shows you how to shrink your body in four weeks! Follow this easy one-week regimen four times in a row. It's designed especially for those who like to keep their weekends exercise-free. "You can look noticeably slimmer and stronger in as little as one month," says David Kirsch, owner of NYC's Madison Square Club gym.

MONDAY
Target your butt, legs, and abs.

What to do:

20 minutes of cardio activity
If you work out in a gym, try running on an elliptical trainer or riding an exercise bike with little or no resistance. If you work out at home, try walking briskly, jogging, or shadow boxing.

20 squats
To do: Stand with your hands by your sides. Sit back while raising your arms in front of you for balance until thighs are parallel to the floor. Resume your starting position.

20 lunges
To do: Stand with your hands on your hips. Step forward with your right leg until your right thigh is parallel to the floor. Resume your starting position, then step forward with your left leg.

25 dead lifts
To do: Stand with your arms hanging in front of your body with a three- to five-pound weight in each hand. Bend forward from your waist until your knuckles touch the floor. Resume your starting position.

40 crunches

40 reverse curls
To do: Lie on your back with your arms by your sides. Raise your legs toward the ceiling until they are perpendicular to it. Raise and then lower your butt two to four inches off the floor.TUESDAY
Target your arms and chest

What to do:

20 minutes of cardio activity
15 to 20 regular or bent-knee push-ups, whichever you feel you can handle.

20 chest presses
To do: Lie on the floor with a three- to five-pound weight in each hand, arms bent, hands by your shoulders, palms facing each other. Push and rotate the weights toward the ceiling until your arms are straight and your palms are facing your toes. Slowly resume your starting position.

20 chair dips
To do: Sit on the edge of a chair with your knees bent, feet flexed, toes up with your weight on your heels. Grab the front of the seat, wrapping your fingers underneath. Keeping your back straight, use your arms to lower your torso in front of the chair until your elbows are shoulder-level. Resume the previous position.

40 biceps curls (20 per arm) holding a five- to eight-pound weight

WEDNESDAY
Target your back and shoulders

What to do:

20 minutes of cardio activity

25 jumping jacks holding one- to three-pound weights in each hand

20 lateral raises
To do: Stand with your feet shoulder-width apart, holding a three- to five-pound weight in each hand. Turn your palms toward each other, then raise your arms straight out to each side until they are shoulder-height. Slowly lower them.

40 front raises (20 per arm)
To do: Stand with your hands by your sides, holding a five-pound weight in each hand. Raise your right hand in front of you until it's shoulder-height. Slowly lower it, then raise and lower your left hand.

20 shoulder presses
To do: Stand with your hands by your sides, holding a three- to five-pound weight in each hand. Bend your arms and position your hands in front of your shoulders, palms facing forward. Raise your arms above your head until they are straight, then slowly lower them.THURSDAY
Target your butt, legs, and abs

What to do:

20 minutes of cardio activity

30 donkeys (15 per leg)
To do: Get on all fours. Keeping your back straight, bring your right knee into your chest, then kick it straight out and up. Resume your starting position, then switch legs.

15 squats
To do: Sit on the edge of a chair with your knees bent, feet flexed, toes up, with your weight on your heels. Grab the front of the seat, wrapping your fingers underneath. Keeping your back straight, use your arms to lower your torso in front of the chair until your elbows are shoulder level. Resume the previous position.

20 pelvic lifts
To do: Lie on your back with your knees bent, feet flat on the floor, arms by your sides. Raise your butt toward the ceiling (about three to five inches off the floor), then slowly lower it.

40 oblique twists (20 per side)
To do: Lie on your back with your knees bent, hands behind your head. Using your stomach muscles, lift your head and shoulders off the floor as you rotate your torso to the right. Switch sides.

FRIDAY
Target your trouble spot
"Think of this as work-on-your-weakness day," says Kirsch.

What to do:

20 minutes of cardio activity

"Then, if your arms need more sculpting than other areas of your body, repeat Tuesday's workout. If your back and shoulders feel especially weak, do Wednesday's workout. If your butt, legs, and abs need even more work than they got on Monday and Thursday, do Monday's workout again," says Kirsch. "This way, you won't be repeating the same moves you did yesterday, which can be tough on your muscles."

What to eat:
Want to drop a few pounds, too? Here are some things to consider when planning your meals this month:

Do make lean protein the main part of lunch and dinner.

Do pick dark leafy greens, such as spinach, when choosing vegetables, instead of starchy potatoes.

Do avoid alcohol, which contains a lot of sugar, whenever possible.

Don't consume too many high-calorie tropical fruits, such as pineapples, bananas, and coconuts.

Don't indulge in a lot of sugary desserts. Try satisfying your sweet tooth with fruit sorbet.

Free Yoga Routines

itunes.apple.com/us/podcast/yoga-other-useful-stuff-tara/id284197564

Pesticides and fruits/veggies. Your guide to shopping.

http://www.foodnews.org/fulllist.php?list=alpha

The Full List: 49 Fruits and Veggies

Rank	Fruit or Veggie
1 (Best)	Onions
2	Avocado
3	Sweet Corn (Frozen)
4	Pineapples
5	Mango (Subtropical and Tropical)
6	Sweet Peas (Frozen)
7	Asparagus
8	Kiwi Fruit (Subtropical and Tropical)
9	Cabbage
10	Eggplant
11	Cantaloupe (Domestic)
12	Watermelon
13	Grapefruit
14	Sweet Potatoes
15	Honeydew Melon
16	Plums (Domestic)
17	Cranberries
18	Winter Squash
19	Broccoli
20	Bananas
21	Tomatoes
22	Cauliflower
23	Cucumbers (Domestic)
24	Cantaloupe (Imported)
25	Grapes (Domestic)
26	Oranges
27	Red Raspberries
28	Hot Peppers
29	Green Beans (Imported)
30	Cucumbers (Imported)
31	Summer Squash
32	Plums (Imported)
33	Pears
34	Green Beans (Domestic)
35	Carrots
36	Blueberries (Imported)
37	Lettuce
38	Grapes (Imported)
39	Potatoes
40	Kale / Collard Greens
41	Cherries
42	Spinach
43	Sweet Bell Peppers
44	Nectarines
45	Blueberries (Domestic)
46	Apples
47	Strawberries
48	Peaches
49 (Worst)	Celery

Websites worth checking out

www.seedsofhealth.co.uk/
www.naturodoc.com/library/nutrition/water.htm
www.livestrong.com
www.lpntobsnonline.org/2010/51-healthy-living-cheat-sheets-to-improve-your-life/
www.vegforlife.org/
http://lipglossbracelets.webs.com/foods.htm

Chemical Body Burden

Before we are even born, synthetic chemicals and heavy metals of all kinds begin building up in our bodies.  This chemical "body burden" is the focus of the information you will find on this web site.

The information on this site has been developed through the collaboration of health professionals, scientists, citizens groups and environmental organizations concerned about the chemical body burden we all carry and its health effects - known and unknown.

We hope the information you find here will make clear the magnitude of the human experiment we are all part of and what can be done to make change.
 
www.chemicalbodyburden.org/

Things I want to do (so I remember)

http://carolynshomework.blogspot.com/2011/01/upcycling-t-shirt-yarn-braided-coasters.html
^ Tshirt braided coasters

30 minutes to a steep physique

www.ivillage.com/30-minutes-sleek-physique-no-equipment-workout-you-can-do-anywhere/4-b-296954

Ways to better your life

1. Don’t try to read other people’s minds

2. Get up 30 minutes earlier so that you don’t rush/get a ticket while driving too fast/have to explain why you’re late/get fired

3. Get 8 hours of sleep per night so that you think more clearly

4. Stick to your budget

5. Start saving and investing every week, no matter how little you can spare

6. Balance your checkbook

7. Don’t try to be friends with everyone. Cultivate closer relationships with fewer people.

8. Don’t try to do business with everyone. Identify your target client and take very good care of them.

9. Before getting angry, ask yourself if it will really matter in 20 years

10. Focus on being a good person, not on pleasing others

11. Stay home this Saturday, and finish off that nagging chore that you need to finish

12. Kiss and make up

13. Make a weekly menu, and shop for only those items at the market

14. Ask your grandparents the best way to uncomplicate life, and try it for a month

15. Fill up your gas tank when it’s half full

16. Don’t drink alcohol when you’re tired, sad or mad

17. Pay your bills on time

18. Get an annual physical examination

19. Say “I love you” to your significant other and to your children. Studies show that more marriages last, and fewer kids use drugs, when these words are spoken every day.

20. For just one day, imagine everyone’s intentions are good because most people’s are

21. Give away clothes that haven’t been worn in two years

22. Throw out clothes that are in disrepair, and can’t be mended

23. When you have a conflict with someone, talk it out. Don’t let it turn into more than it is.

24. Know what your priorities are in life, and act as if they are your priorities

25. Tell the truth

26. Don’t cheat

27. Don’t steal

28. If you’re holding on to a ridiculous grudge, let it go

29. Clean your house weekly, so that it doesn’t become too large a chore

30. Do your best at work, or at school

31. Don’t eat when you aren’t hungry

32. Eat when you are hungry

33. Be yourself

34. Say no unapologetically

35. Cook simple meals

36. Don’t try to keep up with the Joneses

37. Pay off your car before buying a new one

38. Organise your desk at the office

39. Change your smoke alarm batteries when the clocks spring forward, and again when they fall back

40. Organise your important paperwork

41. Take only half the clothes that you planned to take with you on holiday

42. Help your children with their homework every night, and have an open dialogue with their teachers

43. Have white sheets and white towels in children’s rooms/bathrooms, because they’re easily bleached

44. Spend your time with nice people

45. Avoid drama

46. Don’t text or talk on the phone while driving

47. Turn off the television/video games/computer; they’re time consumers

48. Don’t engage in office politics

49. Refuse to gossip, or talk behind other people’s backs

50. Do the dishes right after dinner

51. Never go to sleep angry

52. Ask nicely for what you need and want

53. Walk 10,000 steps per day to help your heart

54. Do 20 push-ups before speaking in anger

55. Leave work at work

56. Don’t befriend anyone that isn’t trustworthy

57. Don’t envy others

58. Have your oil changed

59. Take vitamin C BEFORE you catch a cold

60. Don’t work more than 8 hours per day

61. Weed your garden weekly

62. Wash your car weekly

63. Have a spring cleaning month every year, and do one room at a time

64. You don’t need to be best friends with work colleagues, but build respectful partnerships

65. Don’t drink and drive

66. Don’t look for reasons to be angry or sad, look for reasons to be happy. You’ll always be able to find plenty of each.

67. Be friendly with your neighbours

68. Return emails and phone messages promptly

69. Schedule in free time

70. Don’t procrastinate

71. Do what you say you’ll do, when you say you’ll do it

72. Be more flexible when you’re able to be

73. Forgive and forget. End of story.

74. Break the consumerism habit…put a three month moratorium in place on buying anything not deemed a necessity

75. Start your diet on September 1, rather than January 1, so that you won’t also have holiday pounds to lose

76. Take care of any health issues or concerns

77. Have your tires rotated

78. Have your brakes checked

79. Have your eyes checked

80. Don’t let your imagination run away with you

81. Let go of perfection in others

82. Let go of perfection in yourself

83. Don’t try to help those that refuse to help themselves

84. Find a way to reduce your commute to work

85. Have an alloted amount of worry time per day/week, that you strictly abide by

86. Drink more water

87. Eat more salmon

88. Don’t make a mountain out of a molehill

89. Wear your hair in a classic, easy to care for style

90. Finish what you start

91. Wear classic clothes and shoes that never go out of style

92. Create a daily routine

93. Have a 1, 5, 10 and 20 year plan for your financial and life goals

94. Slow down

95. Eat out less often

96. When you ask your husband which outfit looks best, thank him for his answer and wear the one he liked rather than focusing on why he didn’t like the other one

97. Allow your children to grow up

98. Clean out your garage, and donate anything that hasn’t been used in the past year

99. Stretch every day

100. If a relationship is over, let it go

Lemon detox diet

Benefits of Drinking Water with Lemon for Weight Loss

Adding lemon juice to your drinking water helps the digestive system and elimination process. With that, it aids in preventing constipation and diarrhea. Some of the other benefits include:

• Lemon is rich in vitamin C
• Helps to lose weight faster naturally
• Flushes toxins from the body
• Promotes a stronger immune system
• Helps to purify the blood
• Natural antiseptic
• Increases the acidity of the digestive system
• Helps the body absorb calcium 

 http://diet.lovetoknow.com/wiki/Water_with_Lemon_for_Weight_Loss

Sassy water

Types of Water

The book outlines the basic ingredients of the weight-loss drink recipe. Water is the very first item on the list. The authors do not specify whether the water should be distilled, purified, or enhanced with minerals. Some assert that distilled drinking water is ideal for weight loss, while others warn that distilled water is dangerous. The type of clear beverage you select may be determined with your physician's guidance.

Ginger

Ginger is one of the most impressive ingredients in the recipe because it offers wonderful aroma, flavor, and health benefits. Proponents of the Flat Belly Diet suggest that ginger is a helpful ingredient because it soothes and calms the GI tract. The root is believed to help ease constipation and improve digestion.

Lemon

Water with lemon is excellent for weight loss. The lemon is a natural diuretic and it is an alkaline food that promotes proper pH balance.

Cucumber

Cucumber is a popular choice for weight loss programs because it is nutritious and because of its diuretic qualities. The vegetable contains the protein-digesting enzyme, erepsin. Cucumbers are thought to help kidney function. The body removes fat through urine, not stool. Proper kidney function is essential in healthy weight loss.

Mint

Mint leaves are well known for their stomach-soothing qualities. The leaves are beneficial in that they aid digestion effectively. Some suggest that simply sniffing peppermint can promote weight loss.

Recipe

1. First, you'll need 3 1/2 to 4 quarts of water in a pitcher. Use filtered water to make sure it is pure.

2. Thoroughly wash one lemon. Slice it very thin, and add it to the water. You don't need to squeeze the juice out, just drop the slices in. 

3. Peel and thinly slice one cucumber, and add to the water. Add 12 fresh, clean mint leaves.


4. Next, you will need one teaspoon of finely grated ginger. Make sure it is fresh ginger, not the dried powder from your spice rack. Add the ginger to the water. Give it a quick stir, cover and place in the refrigerator over night. Drink it chilled throughout the following day. 

5. Make a fresh batch every day for four days.

Read more: How to Make Sassy Water To Flatten Your Belly | eHow.com http://www.ehow.com/how_4987830_sassy-water-flatten-belly.html#ixzz1IWZ3qVBR

 

http://diet.lovetoknow.com/wiki/Sassy_Water

Stuffed Zucchini with Grilled Chicken

Ingredients:

•  3 medium sized Zucchini's
• 6  Chicken breasts
• 1 red pepper
• 1 green pepper
• 1 1/2 cup red onions
• 3 cups brown rice
• 3 cloves garlic, minced
• 3/4 cup Feta Cheese
• 5 oz mushrooms
• 5 tbsp grapeseed oil
• Salt/ Pepper
• Basil seasoning
• Rosemary seasoning
• 1 Organic egg lightly whisked
• 3 Tbsp Newman's own Herb and Garlic Marinade  

1. Marinade chicken breasts with Newman's own Marinade, basil and rosemary seasoning, and pepper. Set aside in the fridge.
2. Cut zucchini in half lengthwise. Scoop out insides, leaving shells about 1/4 inch thick. Put aside about half of the insides left over.
2. Heat 2 Tbsp of grapeseed oil in a skillet on medium high heat. Sauté onion and garlic until soft. Add mushrooms, peppers, reserved zucchini insides, and rice sauté another 2 minutes.
3. When mixture has cooled, add cheese, egg, salt and pepper, rosemary and basil. Fill zucchini shells with mixture. Fill a baking pan with 1/4 inch of water. Place filled zucchini halves in pan and bake at 375 degrees for 40 minutes, until golden brown. Remove zucchini from pan and serve while hot.
4. When the zucchini has 15 minutes left, cook chicken in a large pan with 3 tablespoons of grapeseed oil on medium heat (6). Wait until the oil gives off a shimmer and is close to smoking before adding the chicken. Turn up the heat to high (8-9) and let cook for 3 minutes. Flip the chicken over and let cook for another 3 minutes. Turn off the heat and let the chicken finish cooking for another 5 minutes before serving.
5. ENJOY !

(RINSE ALL VEGETABLES) 
Serves 6 guests :)

Chicken, Red Grape and Pesto Pizza

Ingredients:

• 4 Whole Wheat Tortillas (I used Joseph's Flax, Oat Bran, and Whole Wheat Flour w/ high Protein)
• Cooking spray
• 1/3  cup  refrigerated pesto
• 1 1/2  cups  seedless red grapes, halved
• 8  ounces  shredded skinless, boneless rotisserie chicken breast
• 4 Tbsp minced Garlic
• 4  ounces  fresh mozzarella cheese, thinly sliced (I used Mozzarella flavored Rice Cheese)
• 1/4  teaspoon  black pepper
• 1/4  cup  Scallions
• 1/2 cup spinach

1. Preheat oven to 425 degrees.
2. Spray the cooking spray on two large pans and put the whole wheat tortillas down.
3. Spread the pesto evenly on all four tortillas and spread out the grapes.
4. Next top all pizzas evenly with chicken and top with garlic and mozzarella cheese.
5. Bake on 425 degrees for 10 minutes and then broil for 2 minutes (watch carefully and take out when the tortillas are crispy)
6. Top with Scallions, pepper and spinach and serve!


Serves 4

This recipe made everyone a little scared, but the grapes add a nice sweetness with the pesto. It came out so delicious and is definitely something I will make again.

My plan so far..

I've been cooking lately and have started eating healthier, so I figured I should keep track of my recipes and create a blog. I will also post things about nutrition and diets that I find interesting.

Keep reading. :)