Healthy Dinner Ideas: Easy Peasy! - Jody Swartz Review

Do you want a break from meal planning?  Check out this weeks healthy menu!

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Healthy Dinner Ideas: Easy Peasy!

By Contributor on June 8, 2015

Are you breaking into cold sweats because summer is just around the corner and you are thinking about bikinis and shorts? Well you’re definitely not alone. How about coming up with Healthy Dinner Ideas? Fear not! You haven’t missed the boat yet. You can get your body back into summer shape and you can still do it the good old-fashioned way, with balanced nutrition and exercise. The best part is unlike the old days, you don’t have to spend months and months waiting for results. If you couple these healthy dinner ideas with workouts like The 21 Day Fix Extreme, you’ll be summer-ready in a few weeks.

Healthy Dinner Ideas: Easy Peasy!

Check out this seven day healthy dinner idea meal plan:

Monday: Quinoa Salad with Salmon:

•        8-ounce Salmon fillet (skin-on)
• Salt & Pepper to taste
• 1 tablespoon olive oil
• 1/2 cup uncooked Quinoa
• 1 cup halved grape tomatoes
• 1 cubed cucumber
• 1/2 cup red onion (optional)
• 1/2 cup chopped basil
• 1/4 cup red wine vinegar
• 1/4 cup extra-virgin olive oil

Cook Quinoa according to box directions. Season salmon, heat a tablespoon of oil over high heat. Cook the salmon skin side down for 2 minutes. Lower heat to medium and cook for 3-4 more minutes until skin is golden. Flip salmon and cook 2 more minutes. Remove salmon from heat, flake apart, and add all ingredients including cooked quinoa to a bowl. Gently stir all ingredients together.

Tuesday: Whole Wheat Spaghetti with Lean Turkey Meat Sauce

• 1 lb. lean turkey
• 1 onion
• 1 tbsp. olive oil
• tsp. garlic powder
• 1 tbsp. Worcestershire sauce
• 1 jar prepared spaghetti sauce
• 1 lb. whole wheat spaghetti noodles

Saute’ onion for five minutes in olive oil, add ingredients through 5, and boil noodles in salted water per box directions. Serve one cup of noodles with one cup of sauce.

Wednesday: Turkey Taco Salad

• 1 lb. lean ground turkey
• 1 package of Lawry’s Taco Seasoning
• 1 tbsp. olive oil
• 1 can vegetarian fat-free refried beans or black beans
• 1 cup low-fat shredded mexican cheese blend
• 1 cup prepared salsa or pico de gallo
• 1/4 cup low-fat sour cream
• 1 bag shredded lettuce (lettuce of your choice)

Sauté turkey in olive oil with seasonings until brown. Heat beans. Assemble with lettuce as the base, top with taco meat, beans, cheese, salsa, and sour cream. Enjoy!

Thursday: Grilled Pork Loin Medallions with Garlic Lemon-Pepper Asparagus

• 1 pound boneless pork loin cut into 1/4 inch medallions
• salt & pepper to taste
• 3 tbsp. olive oil
• 2 garlic cloves
• 1 bunch of asparagus
• 1 tbsp. lemon-pepper seasoning

Cut and season pork. Heat a grill pan with 1 tbsp. olive oil. Add pork to grill pan and grill for 3 minutes on the first side, and 2 minutes on the other side. Add asparagus to a large saute pan with 1 cup of water for 5 minutes. Drain water, add remaining olive oil, and season with minced garlic and lemon-pepper seasonings. Cook about 2 more minutes or until desired level of doneness.

Friday: Grilled Chicken with broccoli and corn

• 1 cup Lawry’s Herb & Garlic 30 minute marinade
• 2 boneless skinless chicken breast
• 1 tbsp. olive oil
• 2 ears of corn
• 2 cups of broccoli

Marinate chicken for 30 minutes. Shuck corn and lightly coat with olive oil then wrap corn in foil. Add marinated chicken to a hot grill along with foil wrapped corn. Grill chicken until a meat thermometer reads 160 degrees. Corn needs about 15 minutes. Steam broccoli for five minutes while allowing the chicken breasts to rest.

Saturday: Summer Spaghetti with Light Caprice Salad

• 1 lb. angel hair or spaghetti (thin spaghetti) noodles
• sliced summer squash
• sliced zucchini
• 2 carrots (shaved or peeled into thin strips)
• 2 cloves minced garlic
• 1 container cherry or grape tomatoes halved
• 1 bunch of basil
• 2 large beefsteak tomatoes
• 1/3 cup low-fat mozzarella cheese
• 1/4 cup balsamic vinegar
• 1/4 cup extra virgin olive oil
• salt & pepper to taste

Boil salted water. Saute ingredients 2-5 in a tbsp. of olive oil for 6 minutes. Add cherry tomatoes and half of the amount of basil for 2 minutes. Add noodles to water, boil no more than 6 minutes. Drain noodles and add to saute pan. Add tbsp. olive oil. Toss to combine.

Cut remaining basil into strips. Slice beefsteak tomatoes, sprinkle with mozzarella cheese and basil strips, drizzle with remaining oil, 1/4 cup of balsamic vinegar, and salt and pepper to taste.

Sunday: Sirloin Steak Kebabs with Grilled Polenta

• 1 lb. boneless sirloin steak cut into cubes
• 1 red bell pepper
• 1 red onion
• 1 zucchini
• 1 squash
• 1 pint cherry tomatoes
• 1/4 cup olive oil
• 18 ounce tube prepared polenta

Cut vegetables (other than tomatoes) and meat into even 1 inch pieces to ensure they cook at the same rate. Prepare kebabs alternating with meat and vegetables. Drizzle with 1/8 cup of olive oil, and season with salt and pepper. Cut polenta into 1/4 inch medallions, drizzle with oil, and season with salt and pepper. Cook polenta and kebabs on a hot grill. Start polenta first, after about 10 minutes add kebabs. Grill about 5 minutes per side.

Having a Beachbody isn’t out of reach this summer! Try these Healthy Dinner Ideas and you will be energized and be able to conquer any fitness routine and make your goals a reality
.

Workout Routines for Women: Change Focus from Thin to Toned - Jody Swartz Review

Strength is Beauty!  

See this article on how to feel beautiful inside and out with nutrition, cardio, strength training, and stretching.

http://www.gettingfittogether.com/workout-routines-for-women-change-focus-from-thin-to-toned/#!254

Workout Routines for Women: Change Focus from Thin to Toned

So the question of the day is, what are the best Workout Routines for Women. Men and women seek out very different routes when looking to get healthy. Most men are look to lift weights, building muscle, and tone their bodies, while most women simply focus on cardio to get thin.

Unfortunately, it should not be focused this way. If you work out with the right program that combines lifting weights and cardio you will create a healthy body that is toned and the proper weight. When that is the focus, that will create the appropriate weight and a healthy toned body. Remember success is not always the number on the scale, but really about how your clothes fit. As you lose weight and gain muscle your weight will fluctuate but it is what your body composition is doing that makes all the difference.

Workout Routines for Women: Change Focus from Thin to Toned

When you’re designing a workout plan, you should make sure that you incorporate weight lifting and other toning exercises. In fact, the most effective plan is to have cardio, resistance training, and a balanced nutrition plan.

Here’s good news, there are plenty of workouts that can be accomplished without the need to buy special workout equipment. If you have comfortable clothing that’s easy to move in and good athletic shoes, you’re already good to go! Using your body weight can be a good way to begin a training routine that will shape and tone your body.

So how do you get started? With a proper warm-up of course. A good warm up with calisthenics and dynamics moves is always the way to go. This means lightly jogging in place for a few minutes; do some jumping jacks; or turn on your favorite music and dance.

Now it is time to move on to an exercise routine that focuses on toning and cardio, or toning one day and cardio the next. The more you mix it up, the more likely you are to have results. A couple of options for fast results include the 21 Day Fix, which is designed to get you toned and back into shape fast. There is also Beachbody On-Demand which gives you access to a vast library of programs that allows you to find a workout that best suits your goals. Beachbody On-Demandallows you to change things up whenever you get bored. This will help keep you moving and motivate you to achieve your goals.

Finish it out with a Cool down. Once you’ve completed your worked out you don’t want to just stop. Instead, take a few minutes to stretch, relieving the tension in muscles that you’ve just worked hard.

Utilizing these program suggestions will help shift your focus from simply weight loss to toning. This shift will help you reach your goals and gain greater results.

 

Eating Healthy On A Budget - Yes, It is Possible! - Jody Swartz Review

I was given a health tip years ago that I still live by today – stay to the outside perimeter of the grocery store. When you load up with fresh fruits and veggies it is amazing how much food you come away with for the price. Great ideas in this article on how to keep the grocery bill in check… Vegetarian night is brilliant!

Eating healthy on a budget may often feel like an impossible challenge when you start walking through the grocery store. You look at the cost of healthy food, and start to wonder whether or not it’s really worth it. It is worth it, and YOU can eat healthy on a budget. You can fill your shopping cart with food that will fuel your mind and body without breaking the bank. The trick is to know how to do it.

http://www.gettingfittogether.com/eating-healthy-on-a-budget-yes-it-is-possible/#!254

Eating Healthy On A Budget – Yes, It is Possible!

Here are a couple tips to get you headed in the right direction.

1. Have vegetarian days. Reduce the amount of meat you’re eating. When you reduce your meat consumption, you also reduce the amount of money that you’re spending, which in turn frees up funds in your budget for other healthy choices.

2. Don’t buy pre-packaged food if you can avoid it. The healthiest nutrition is one that consists of natural, whole foods that have been acquired in their original state. That “fat free” or “low fat” packaged foods might be tempting, but they are packed full of artificial colors and flavors, not to mention being high in sodium and high in chemical compositions that you cannot even pronounce. You will be surprised by the budget difference when you pick up the individual ingredients for your favorite healthy treats instead of buying them ready-made for you. A good example is a container of hummus that costs around $4 can be made from a can of low-sodium beans ($1) and a handful of other ingredients that you may already have sitting around your home. Ready-to-serve oatmeal packets cost twice as much per serving than if you buy a big canister of oatmeal and sweeten it with honey. Plus it is just flat out healthier for you.

3. Eat more fruits and vegetables. The high fiber content of most fruits and vegetables will actually help you feel full longer, which means that you’ll be less likely to come back and snack later. By adding fruits and vegetables to your nutrition, you not only decrease the amount that you’re eating, you also substantially increase your consumption of healthy nutrients that your body needs to function at its optimal level.

4. Explore alternative sources of protein. Try out nut butters, beans, and Tempeh for healthier alternatives to eating large amounts of meat. Beans and Tempeh, in particular, are much less expensive but still have great nutritional benefits.

There are plenty of ways to stay within your budget and eat healthy. These are just a few strategies you can use to reduce your total at the grocery store.

No time for breakfast?  Check out 101 Healthy Nutritious Shake Recipes 

Understand Why You May Be Gaining Weigth While on a Low Fat Diet

Everybody is different, I like how this article reminds us to figure out why we are gaining weight and/or having trouble losing it. Understanding your body is the first step! This message reminds us to live in balance and eat smaller portions several times a day to get the metabolism going.

http://www.gettingfittogether.com/understand-why-you-may-be-gaining-weight-while-on-a-low-fat-diet/#!254

Understand Why You May Be Gaining Weight While on a Low Fat Diet

By Contributor on June 10, 2015

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When it comes to losing weight, most people turn to a low fat diet thinking that is the best route to go. However there really is no reason to go on a low fat diet, or an all meat diet, or any other fad diet that is out there. Losing weight is about eating balanced nutrition. Fad diets will only create weight loss for a short period of time if at all. It typically just leads to yo-yoing, and most gain all their weight back or more.

First thing you want to be doing is paying attention to your nutrition and portion sizes even when you don’t have weight to lose. This helps you maintain your weight and prevention is always better than having to lose the weight. Ultimately you are here because you do have some weight to lose. Here are a few tips that will help you make sure that you have an understanding why you may have put on weight but also information about putting the right nutrition into your body.

Understand Why You May Be Gaining Weight While on a Low Fat Diet

The first thing you want to figure out is exactly why you’re gaining weight. What have you been doing or not been doing that could have led to the weight gain? Are you exercising or exercising less? Are you taking any new medications? Did you start taking birth control? Do you suffer from hypothyroidism? These are all things that can lead to gaining weight. Understanding where you weight gain is coming from will help you establish a path of nutrition that will work best for you.

Dos and Don’ts of Balanced Nutrition

Don’ts

1. Fast Food. Everyone knows that eating fast food is bad for you. Most fast food meals contain more than a thousand calories, which would consist of half or more of your total calorie intake for a day.
2. Fried Foods and Desserts. You need to think about whether you’re the kind of person who tends to splurge on fried foods or sweets. Figure out your weaknesses and you’ll know what you need to avoid most of the time.
3. Late Night Snacking. A good recommendation is to not eat two hours prior to bedtime. Snacking late at night can pack on the pounds.

Dos

1. Keeping a journal. If you’re not entirely sure where you’re going wrong, you can figure this out by keeping a journal of everything you eat.
2. Eat 5-6 Smaller Meals Every 3-4 hours. This will keep your metabolism working properly and keep you from being very hungry, which can lead to unneeded snacking or choosing snacks that may not be healthy.
3. Sleep 7-8 Hours Every Night. This will help to keep your hormone ghrelin at optimal levels. Excess levels may result in weight gain.
4. Utilize a Total Nutrition Shake for a Snack or Meal Replacement. High quality total nutrition shakes can provide you all of your daily nutritional, and make a great snack or meal replacement when used in a recipe to meet your caloric needs. Shakeology is a high quality nutrition shake that has been known to increase your energy, make you feel healthier, as well as improve digestion and regularity. Plus Shakeology comes in six different flavors and tastes amazing.
5. Cut out the unhealthy foods. With that said find replacements for those foods that really do satisfy you. Check out some of these healthy meal and snack ideas.

So no fad diet is needed. You will stop gaining weight and lose weight by creating a healthy balanced nutrition plan that you enjoy.

Healthy Snacks For Work: FIVE You're Going to Love! - Jody Swartz Review

I have to eat every couple of hours. It keeps my metabolism working and gives me energy throughout the day. It only takes a few minutes to pack a couple healthy snacks for the day. Here are some great ideas that are easy, nutritious, and delicious:)

http://www.gettingfittogether.com/healthy-snacks-for-work-five-youre-going-to-love/#!254

Healthy Snacks For Work: FIVE You’re Going to Love!

By Contributor on May 29, 2015

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Most of us tend to think that if we eat three balanced meals everyday, our diet is taken care of.  However, it’s easy for unhealthy foods to creep in while you’re snacking.  Let’s say you eat breakfast before you leave home at about eight o’clock.  You’re not going to have lunch until at least one, maybe even two if you get caught up in work.  That’s nearly five or six hours during which your body will need some sustenance.  Most of us just end up taking a trip to the vending machine but how long are you going to feed yourself chips and candy before your body starts to rebel, in terms of digestive problems as well as gaining weight?  Instead, it’s a good idea to pack two healthy snacks per day, one for that mid-morning meal and another for the mid-afternoon.  Here are Five Healthy Snacks For Work that won’t be difficult to carry:

Healthy Snacks For Work: FIVE You’re Going to Love!

1. An Apple and a Tablespoon of Almond Butter.  You can store a jar of almond butter at work and carry an apple with you.  Make sure you also keep a knife at work so that you can slice the apple and spread the almond butter when you feel hungry.  And store the almond butter in a dry area.  An apple contains 116 calories and one tablespoon of almond butter contains 102 calories.  So this is a pretty low-calorie snack containing approximately 200 calories.
2. Whole Wheat Pita Bread and Hummus.  If you’re in the mood for more carbs and less fruits or vegetables, you can go with whole wheat pita bread and hummus.  Whole Livingrecommends this as one of the best snacks to take to work, as it comes up to about 187 calories per serving.  If you like cooking, you can even make up a batch of hummus and then eat it for 3-4 days.  Store both items in your work refrigerator and enjoy whenever you need a boost.
3. Whole Grain Cereal with Berries.  This is another thing it would be easy to store at work.  Just pick up a box of whole grain cereal, a box of berries and some skim milk on your way to work.  Store the perishables in your work refrigerator and the whole grain cereal in a dry place.  This gives you a lot of fiber and a little bit of sugar for a much needed pick me up.
4. Energy Bar.  This is one you have to really be careful with… You can use store bought energy bars, but as always you would be better off creating your own. If you don’t have time to make homemade bars, then here is what to look for when purchasing store bought bars. It is suggested that you look for bars that have more than 8 grams of protein per serving.  You also want to look for bars that have 3-4 grams of fiber per serving, 10 grams or less sugar, and stay away from artificial sweeteners like Sucralose, or maltodextrin.  The advantage of nutrition bars is that they are easy to transport.  However if you are using nutritional bars you do not want to rely solely on them as your snacks. You want to make sure that at least one of your daily snacks contains fruits or veggies.
5. Meal Replacement Shake.  For an easy snack which requires no preparation, you can try a meal replacement shake such as Shakeology.  Store these at work and grab one mid-morning for a filling, nutritious, tasty snack.  You’ll end up feeling energized all day long.  Or if you opt to drink one in the afternoon instead, it’ll help you shake off that afternoon lethargy.  There are many delicious shake recipes as well, that are easy-to-make.  Surveys show that shakes such as Shakeology make people feel healthier, improve their regularity and increase their energy levels.