Since I always get clients asking for new ideas, but stipulate the need for quick, easy and convenient — I decide to submit the occasional recipes that will fit these specifications (new ideas, fun tasty easy meals, throw together rather than gourmet cooking, and of course healthy, non-processed and easily transportable)!! TRY THIS RECIPE OF THE WEEK: great substitute to stopping at the the fast food drive throughs!! Egg soufflé Spray a muffin tray with non stick spray. Add 2 – 3oz egg whites int each section (1 oz = 1 […]
W.O.D Ilana’s Tuesday Challenge!
Treadmill – 30 minute interval workout (hips, hamstrings and glute strengthening) Form: Power walk – long strides and squeeze glutes at the end of each stride. (I usually put treadmill on highest gradient for this one) Jogging – Choose a challenging pace with a jogging pace at at least 2 points higher than a walk. (Neutral gradient for this) Lunges/Squats – in place lunges alternating right and left (or squats) Walk for 5 minutes ( first 2 is warm up, next 3 begins the rotations) Leave the treadmill […]
M.O.D – meal plan challenge !!
Rise and shine!! Eat 1/2 banana about 20 mins before W.O.D (see below) — kick butt on this work out Recover with Isagenix Lean Protein shake mid morning: egg white and oatmeal pancake (blend together 1/2 cup cooked oats, 3 egg whites, and 2 Tbsp plain greek yogurt). Spray pan with olive oil spray, and use the egg/oats as a batter for pancake. Lunch: salmon and broccoli mid afternoon: lara bar Dinner: 1/2 sweet potato, lean turkey burger, and steamable bag of lean fibrous vegetables After dinner: 1 scoop whey […]
W.O.D – Friday – ilana’s challenge!
Basic Interval Training – this can be done on a treadmill, stairmaster or stationary bicycle. 30 minute work out. Whichever piece of equipment you have chosen, figure out what is a moderate zone for yourself, and a high zone. If you have already had your heart rate test done, use zone 1 to 2 as the “off” time, and zones 4 and 5 as the “on” time. Mins 0 – 4: warm up (zone 1) easy intensity of about 2 out of 10 Mins 4 – 5: moderate intensity : […]
W.O.D – Friday – ilana’s challenge!
Basic Interval Training – this can be done on a treadmill, stairmaster or stationary bicycle. 30 minute work out. Whichever piece of equipment you have chosen, figure out what is a moderate zone for yourself, and a high zone. If you have already had your heart rate test done, use zone 1 to 2 as the “off” time, and zones 4 and 5 as the “on” time. Mins 0 – 4: warm up (zone 1) easy intensity of about 2 out of 10 Mins 4 – 5: moderate intensity : […]
W.O.D Ilana’s Challenge – Thursday
Sprint intervals: (adjust speed to individual ability) – This is me (average recreational runner ;-)) 1 min run ( flat surface) speed 5.5 mph 30 second sprint speed 7.5 to 8.0 mph ( 1 minute rest between sprints) * 5 sets ( flat surface) 2 min run 6.5 after last sprint rest interval ( flat surface) 30 second sprint 8.0 ( 45 seconds rest between sets ) * 5 sets ( incline of 7 degrees) 2 min run run ( flat surface) speed 6.5 mph after last sprint rest interval […]
The 22 Healthiest Fast Foods
Your fridge is stocked with fresh produce, lean meats and low fat dairy products, there’s a whole grain baguette in the bread box, and your pantry has been purged of tempting junk foods. Eating healthy at home is a breeze. But when you’re out and about in the midst of a hectic day of errands and you have precisely 30 minutes to scavenge and wolf down lunch before your next appointment, squeezing in food of any sort becomes a challenge—a challenge to which fast food restaurants have risen. Tasty, convenient, […]
The Mammogram Poem
[Anonymous] (This poem has been around for awhile, and in honour of October being breast awareness month, I thought it may be a great time to repost) For years and years they told me, Be careful of your breasts. Don’t ever squeeze or bruise them. And give them monthly tests. So I heeded all their warnings, And protected them by law. Guarded them very carefully, And I always wore my bra. After 30 years of astute care, My gyno, Dr. Pruitt, Said I should get a Mammogram. “O.K,” I said, […]
