Archive | November, 2011

15 Foods That Boost Your Metabolism | Be Healthy, Be Happy

28 Nov


30 Minutes to a Sleek Physique | iVillage

28 Nov

30 Minutes to a Sleek Physique: The No-Equipment Workout You Can Do Anywhere

30 Minutes to a Sleek Physique

How it Works

Here’s an overview of the 30-minute routine, and click ahead for descriptions of each exercise.

1. Warm up for eight minutes. You can do whatever you like to get your heart rate up. Do some jumping jacks, jog in place or dance to your favorite song.
2. Do one minute of jungle squats. (Lower body)
3. Do one minute of push ups. (Upper body)
4. Do one minute of reverse V lunges. (Lower body)
5. Do one minute of modified chair dips. (Upper body)
6. Do two minutes of cardio. (Whole body)
7. Do one minute of abs exercises. (Whole body)
8. Take a 30 second break.

Repeat steps 2 through 8, three times.

Jungle Squat: Tone Your Thighs and Butt

Jungle Squats

What you’re working: Quads, glutes, hamstrings and calves, while your core muscles keep you stable with correct form.

How to do it: Start out in a basic squat position, making sure your knees are not extending beyond your toes and with weight distributed evenly on your heels. Pivot to the right 90 degrees on left foot while maintaining the squat position. Pivot back to starting point, staying in squat position and then pivot to the left 90 degrees on right foot.  Pivot back to starting point and come out of squat position. While standing up, do not lock your knees. This is one Jungle Squat; repeat for one minute.

Tip: Be sure to keep core engaged and back straight the whole time.

Push Up: Tone Your Arms

Push Ups

What you’re working: Pectorals, deltoids, triceps and traps, while core keeps you stable with correct form.

How to do it: This is a modified pushup, but you can’t cheat and use your knees! Try it on the floor first, starting in plank position and lowering yourself down. Be sure to keep the lower body in alignment with upper body, being careful not to arch your back either way. Lower your body to about fist height off floor and then push yourself back up to plank position. Quality over quantity is the name of this game. Continue for one minute.

Tip: For a modification, do an elevated push up using either a chair, bed, bench, bar or other object that will hold your weight and not cause you to fall. Use the same form you would use on the floor, maintaining that good body position.

Reverse V Lunges: Sculpt Your Legs

Reverse V Lunges

What you’re working: Quads, glutes, hamstrings, calves, while your core helps keep you balance.

How to do it: Starting from the standing position, lunge backward at a 45-degree angle to the right, making sure your left knee does not extend over your foot. Explode from that lunge position back to the standing position. With only enough time to regain balance, lunge right back down, on the left side, going backward in another 45-degree angle. Explode back from lunge to standing postion to complete one repetition; repeat for one minute.

Tip: As you lunge, keep your eyes looking straight ahead and focus on keeping your core engaged to maintain balance.

Modified Chair Dips: Tone Those Triceps

Modified Chair Dips

What you’re working: Triceps, pectorals, rhomboids, deltoids, traps, lats and biceps.

How to do it: Firmly grip a chair, table or any firm object that will support your weight.  Fingers should be facing your back and your knees should be bent with feet shoulder width apart and flat on the ground. Lower yourself until your arms are bent at 90-degree angle and then push yourself back till arms are straight again. Repeat for one minute.

Tip: To make this more difficult you can straighten your legs and even raise one leg at a time while you continue to dip.

Cardio Time: Burn Some Serious Calories

Cardio Time

What you’re working: The whole body is engaged in this exercise.

How to do it: With feet shoulder-width apart, perform a squat, place hands on ground and thrust both legs back at the same time until you are in full plank position. While maintaining the plank position, move your hands and feet sideways at the same time for a count of three. From the plank position, perform six mountain climbers (in push up position, move your feet back and forth rapidly). Using your core, bring your legs back up to a squat position with feet shoulder-width apart and stand back up. This completes one repetition.

Tip: To modify you can step back to plank position and step back up at end of rotation.  You can also remove the lateral movement if this is too difficult, however you eventually want to work your way up to include this in the exercise.

Lateral Jumps: Get Those Quads Burning

Lateral Jumps

What you’re working: The whole body is engaged in this exercise.

How to do it: Starting from the standing position with feet a little wider than shoulder-width, squat down and touch the floor. Explode into a lateral jump moving to the right. As you jump, reach your hands above yourself. Land with legs apart and go right into the squat position again, squatting down and touching the floor. Explode back up jumping to the left and landing softly again. Repeat for two minutes.

Tip: To decrease intensity, replace the lateral jump with a lateral step. Also, if you cannot touch the floor without placing too much strain on your knees, simply go as deep as you can, reaching straight down with your arms.

Inch Worms: Get Killer Abs

Inch Worms

What you’re working: Obliques, hip flexors and other muscles are engaged to maintain stabilization as you move through this exercise.

How to do it: Starting from plank position like you are going to do a pushup, walk your feet towards your hands in baby steps. Once you get to the point when you have to start bending your legs, start walking your hands forward in baby steps until you are back in the plank position. Repeat for one minute.

Tip: Go nice and slow. Controlled movements will keep your core engaged throughout and you’ll get a better burn. Also, keep your head in alignment with your back.

Find more fitness workouts at

Cauliflower & Spinach Gratin | Wegmans

28 Nov

Cauliflower & Spinach Gratin

Cauliflower & Spinach Gratin recipe from Wegmans


1 Tbsp Wegmans Extra-Virgin Olive Oil


You’ll Need: 13x9x2-inch baking dish

Preheat oven to 350 degrees.

  1. Add cauliflower and spinach to large mixing bowl; season to taste with salt and pepper. Add 1/2 cup bread crumbs, alfredo sauce, and mozzarella; mix well. Set aside.
  2. Make topping: Combine remaining 1/2 cup of bread crumbs and basting oil in small bowl. Set aside.
  3. Grease baking dish with olive oil; add vegetable-cheese mixture to dish.
  4. Bake 40 min, uncovered, stirring halfway through cooking time. Remove from oven; sprinkle with topping. Return to oven; bake 15 min, until topping is light golden brown.

Find more recipes at

Strawberry Mango Salsa | How Sweet It Is

26 Nov

Strawberry Mango Salsa | How Sweet It Is

Strawberry Mango Salsa recipe from How Sweet It Is


  • 3/4 Cup Strawberries, finely diced
  • 3/4 Cup Mangos, finely diced
  • 1/4 Cup Red Onion, finely chopped
  • 6 Basil Leaves, finely chopped
  • 1 TBSP Fresh Lemon Juice
  • 1/4 tsp. Sea Salt
  • 1/4 tsp. Black Pepper


Combine all ingredients and mix, or simply later ingredients in a bowl. Tastes even better after it sits for a few hours. Salsa should stay fresh in the fridge (in a sealed container) for about one week.


Find this recipe or more great recipe ideas at

Leftover Turkey Recipes | Food Network

26 Nov

30-Minute Turkey Chili | Food Network

Total Time:           40 min
     Prep                    10 min
     Cook                   30 min
Yield:                      6 servings
Level:                      Easy

30-Minute Turkey Chili from Food Network Kitchens


  • 3 tablespoons extra-virgin olive oil
  • 1 medium yellow onion, chopped
  • cloves garlic, chopped
  • 1 tablespoon kosher salt
  • 2 teaspoons chili powder
  • 1 teaspoon dried oregano
  • 1 tablespoon tomato paste
  • 1 chipotle chile en adobo, coarsely chopped, with 1 tablespoon sauce
  • 1 pound ground turkey
  • 1 (12-ounce) Mexican lager-style beer
  • 1 (14 1/2-ounce) can whole peeled tomatoes, with their juice
  • 1 (15 1/2-ounce) can kidney beans, rinsed and drained
  • Sliced scallions, cilantro sprigs, avocado, sour cream, gratedMonterey jack cheese, and/or tortilla chips, for garnish, optional


  1. Heat the olive oil in a large, heavy skillet over medium-high heat.
  2. Add the onion, garlic, salt, chili powder, and oregano and cook, stirring, until fragrant, about 3 minutes.
  3. Stir in the tomato paste and the chipotle chile and sauce; cook 1 minute more.
  4. Add the turkey, breaking it up with a wooden spoon, and cook until the meat loses its raw color, about 3 minutes.
  5. Add the beer and simmer until reduced by about half, about 8 minutes.
  6. Add the tomatoes–crushing them through your fingers into the skillet–along with their juices and the beans; bring to a boil.
  7. Cook, uncovered, stirring occasionally, until thick, about 10 minutes.

Ladle the chili into bowls and serve with the garnishes of your choice.

Cook’s Note: A skillet’s larger surface area reduces sauces faster than simmering in a saucepan.

You can find this recipe and other delicious recipes at Enjoy!

Leftover Turkey Recipes | Food Network

25 Nov

Turkey Bolognese

Total Time:           50 min
     Prep                    20 min
     Cook                   30 min
Yield:                      6 servings
Level:                      Easy

Turkey Bolognese recipe courtesy Giada De Laurentiis



  1. 1. Heat the oil in a heavy large frying pan over medium heat.
  2. Add the onion and garlic and saute until translucent, about 5 minutes.
  3. Add the carrot and celery and saute until the vegetables are tender, about 5 minutes.
  4. Add the turkey and saute 1 minute.
  5. Add the marinara sauce.
  6. Decrease the heat to medium-low and simmer gently for 15 minutes to allow the flavors to blend, stirring often.
  7. Stir in the basil. Season the sauce, to taste, with salt and pepper. (The sauce can be made 1 week ahead.
  8. Cool the sauce completely, then transfer it to a container and freeze for future use. Bring the sauce to a simmer before using.)
  9. Meanwhile, cook the spaghetti in a large pot of boiling salted water until just tender but still firm to bite, stirring often, about 8 minutes.
  10. Drain, reserving 1 cup of the cooking liquid. Add the pasta to the sauce and toss to coat, adding enough reserved cooking liquid to moisten as needed. Serve with the Parmesan.

You can find this recipe and other delicious recipes at Enjoy!

Mood-Boosting Yoga and Breathing Postures | Whole Living

25 Nov

Rise Above Depression | Whole Living

Mood-Boosting Yoga and Breathing Postures

Through her Boston-based business, Breathe into Balance, “transformational consultant” Kelly Larson helps clients make life changes using yoga, meditation, and yogic breathing techniques, along with spiritual guidance if they so choose.

Here, she demonstrates a yoga routine based on postures that have been shown to help stabilize mood: A 2004 pilot study from UCLA examined how three types of postures — standing, forward bends, and back bends — affected mood in adults. The findings suggest that yoga, particularly back bends, increased confidence and decreased negativity.

Larson suggests repeating this 20- to 30-minute routine twice a week, taking time to breathe into each pose and to relax at the end.


Read more at Mood-Boosting Yoga and Breathing Postures

Leftover Turkey Recipes | Eating Well

25 Nov

Crispy Turkey Tostada | Eating Well

Crispy Turkey Tostadas recipe from Eating Well

Shredded leftover turkey tops homemade tostadas in this Tex-Mex favorite. Making your own tostada shells from fresh corn tortillas is easier than you might think—crisp them up in the oven while you prepare the toppings. Choose either regular petite diced tomatoes or those with added jalapeños, depending on your inclination for spicy food. Serve with black beans, rice and extra salsa or hot sauce on the side.


  • 1 14-ounce can petite diced tomatoes, preferably with jalapeños
  • 1 medium onion, thinly sliced
  • 3 cups shredded cooked turkey, or chicken (12 ounces; see Tip)
  • 8 corn tortillas
  • Canola or olive oil cooking spray
  • 1 avocado, pitted
  • 1/4 cup prepared salsa
  • 2 tablespoons reduced-fat sour cream
  • 2 tablespoons chopped fresh cilantro
  • 1 cup shredded romaine lettuce
  • 1/2 cup shredded Monterey Jack cheese


  1. Position racks in the upper and lower thirds of the oven; preheat to 375°F.
  2. Bring tomatoes and their juice to a boil in a medium saucepan over medium heat. Add onion and cook, stirring occasionally, until the onion is soft and most of the liquid has evaporated, 15 to 20 minutes. Add turkey (or chicken) and cook until heated through, 1 to 2 minutes.
  3. Meanwhile, coat tortillas on both sides with cooking spray. Divide the tortillas between 2 large baking sheets. Bake, turning once, until crisped and lightly brown, about 10 minutes.
  4. Mash avocado in a bowl. Stir in salsa, sour cream and cilantro until combined.
  5. To assemble tostadas, spread each crisped tortilla with some of the avocado mixture. Top with the turkey (or chicken) mixture, lettuce and cheese.


  • Tip: To poach chicken breasts, place boneless, skinless chicken breasts in a medium skillet or saucepan. Add lightly salted water to cover and bring to a boil. Cover, reduce heat to low and simmer gently until chicken is cooked through and no longer pink in the middle, 10 to 12 minutes.


Per serving: 397 calories; 15 g fat ( 5 g sat , 7 g mono ); 86 mg cholesterol; 34 g carbohydrates; 33 gprotein; 8 g fiber; 621 mg sodium; 709 mg potassium.

Nutrition Bonus: Calcium, Magnesium, Potassium, Vitamin A & Vitamin C (20% daily value), Iron (15% dv).

Carbohydrate Servings: 2

Exchanges: 1 1/2 starch, 2 vegetable, 4 lean meat, 1 1/2 fat


You can find this recipe and other delicious recipes at Enjoy!

White Cheddar Chicken Pasta | Homemade by Holman

23 Nov

White Cheddar Chicken Pasta | Homemade by Holman

White Cheddar Chicken Pasta recipe from Homemade by Holman

INGREDIENTS (for the chicken):

  • 1 pound boneless, skinless chicken breasts, trimmed and cut into 1 inch pieces
  • 1 tsp dry mustard
  • 1 T fresh thyme
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1 T olive oil


  1. Heat olive oil in a large skillet over medium heat.
  2. Mix together mustard, thyme, salt and pepper and sprinkle over chicken pieces.
  3. When pan is hot, add chicken and brown about 3 minutes per side until cooked through.
  4. Remove to a plate and cover with foil.

INGREDIENTS (for the pasta):

  • 1 pound rotini or other short cut pasta
  • 2 T butter
  • 2 T flour
  • 2 cloves garlic, minced
  • 1 small onion, finely diced
  • 1/4 cup dry white wine
  • 1 T Dijon mustard
  • 8 oz sharp white cheddar cheese, grated
  • 2 cups milk (I used skim milk but mixed in about 2 T heavy cream)
  • 1 T fresh thyme
  • 1 T fresh oregano
  • Crushed red pepper flakes to taste
  • Parmesan cheese to taste


  1. Heat water to boil in a large stock pot for pasta, add salt and pasta and cook to al dente and drain according to directions.
  2. Meanwhile, melt butter in a large skillet over medium heat.
  3. Add flour and whisk to combine.
  4. Add wine, garlic, onions, and mustard. Cook about 5 minutes, until onions are translucent.
  5. Reduce heat to low and slowly add milk, stirring to combine. Cook about 5-7 minutes more until mixture begins to thicken.
  6. Add cheese and stir to melt.
  7. Add chicken and pasta and toss to incorporate sauce.
  8. Add thyme and oregano and serve topped with crushed red pepper flakes and Parmesan cheese.

500 Calorie Dinners: 30-Minute Dinners | Eating Well

20 Nov
Indian-Spiced Chicken Pitas

Indian-Spiced Chicken Pitas

Indian-Spiced Chicken Pitas

333 calories

Make a perfect summer supper: grill spice-rubbed chicken breasts and tuck them into whole-wheat pitas along with fresh vegetables and a tangy yogurt sauce. To round out your 500-calorie meal, serve with one from each group:

Choose one side dish:
• Crushed Red Potatoes with Buttermilk
85 calories
• Roasted Eggplant & Feta Dip
75 calories
Choose one vegetable:
• Glazed Mini Carrots
74 calories
• Mixed greens (1½ cups) with 2 Tbsp. Parmesan-Pepper Dressing
38 calories
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