Tag Archives: getfit

It’s finals week: Procrastinate

Here at Fredonia, it’s finals week. And what better way to fail your exams than procrastination? A lot of times when I get stressed, I need to stop the studying for a little and take a break. I’ve found a great activity that keeps my mind off work is cooking! I will prepare a few meals at a time, time an hour or two to think about something else. Here are some healthy, awesome things you can cook while relaxing for a while!

Stuffed Peppers:

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Ingredients

  • 4 bell peppers (any color)
  • Kosher salt and freshly ground black pepper
  • 4 teaspoons olive oil
  • 2 cloves garlic, finely chopped
  • 1 small onion, chopped
  • 8 ounces 90-percent lean ground beef
  • 1 teaspoon dried oregano
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon ground cumin
  • 2 tablespoons tomato paste
  • 1 cup low-sodium chicken broth
  • 1/2 cup long-grain white rice
  • 1/3 cup brown lentils
  • 1 tablespoon chopped fresh dill, parsley or 1/4 teaspoon dried mint

Directions
Preheat the oven to 400 degrees F. Cut the tops off each pepper, reserve them and hollow out the insides of the peppers of any seeds and seed walls. Sprinkle the insides with a pinch salt and a pinch pepper and set aside.

Heat 1 teaspoon of the oil in a large nonstick skillet over medium heat and add the garlic and onions. Cook until softened, 3 minutes, and then add the beef, oregano, cinnamon and cumin. Cook, breaking up the meat with a wooden spoon, until no longer pink. Stir in 1 tablespoon of the tomato paste until it coats the meat and is slightly darkened. Stir in the broth, rice and lentils. Remove from the heat and set aside until the liquid is absorbed and the mixture is cooled slightly. Season with 1/2 teaspoon salt and 1/4 teaspoon pepper.

Divide the filling among the peppers and place the tops back on. Set the peppers upright in a small baking dish, such as an 8-inch square baking dish. Whisk 1 1/2 cups water with the remaining tablespoon of tomato paste and olive oil. Pour into the dish around the peppers. Cover tightly with foil and bake until the peppers are tender and the rice and lentils are cooked through, about 1 hour 15 minutes.

Carefully transfer the peppers to a serving dish and pour the cooking liquid into a medium nonstick skillet. Boil over high heat until the sauce is thickened and reduced to about 1/2 cup. Remove from the heat and add the dill. Season with salt and pepper. Serve the sauce with the stuffed peppers.

Per Serving: Calories: 320; Total Fat; 11 grams; Saturated Fat: 3 grams; Protein: 20 grams; Total carbohydrates: 37 grams; Sugar: 5 grams Fiber: 8 grams; Cholesterol: 37 milligrams; Sodium: 426 milligrams

Read more at: http://www.foodnetwork.com/recipes/food-network-kitchens/lightened-up-stuffed-peppers-recipe/index.html?oc=linkback

 

Low-Cal Fettuccine Alfredo:

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Ingredients

  • 1 tablespoon unsalted butter
  • 1 clove garlic, minced
  • 1 teaspoon grated lemon zest
  • 2 teaspoons all-purpose flour
  • 1 cup low-fat (2%) milk
  • Kosher salt
  • 2 tablespoons Neufchtel or low-fat cream cheese
  • 3/4 cup grated parmesan cheese, plus more for topping
  • 3 tablespoons chopped fresh parsley
  • 12 ounces fresh fettuccine
  • Freshly ground pepper

Directions
Make the sauce: Melt the butter in a skillet over medium heat. Add the garlic and lemon zest and cook until the garlic is slightly soft, about 1 minute. Add in the flour and cook, stirring with a wooden spoon,1 minute. Whisk in the milk and 3/4 teaspoon salt and cook, whisking constantly, until just thickened, about 3 minutes. Add the Neufchatel and parmesan cheese; whisk until melted, about 1 minute. Stir in the chopped parsley.

Meanwhile, bring a large pot of salted water to a boil. Add the fettuccine and cook until al dente, 2 to 3 minutes. Reserve 1 cup cooking water, then drain the pasta and return to the pot.

Add the sauce and 1/2 cup of the reserved cooking water to the pasta and gently toss to combine, adding more cooking water as needed to loosen. Season with salt. Divide among bowls and top with parmesan and pepper.

Per serving: Calories 490; Fat 15 g (Saturated 8 g); Cholesterol 48 mg; Sodium 734 mg; Carbohydrate 66 g; Fiber 3 g; Protein 20 g

Read more at: http://www.foodnetwork.com/recipes/food-network-kitchens/low-cal-fettuccine-alfredo-recipe/index.html?oc=linkback

 

Crispy Baked “Fried” Chicken:

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Ingredients

  • 8 chicken pieces (preferably 2 breasts, 2 thighs, 2 legs and 2 wings)
  • 1/2 cup all-purpose flour
  • Kosher salt and freshly ground pepper
  • 4 cups cornflakes
  • 2/3 cup buttermilk
  • 2 tablespoons dijon mustard
  • 1/4 teaspoon cayenne pepper
  • 1 1/2 teaspoons paprika
  • 3/4 teaspoon ground sage

Directions
Preheat the oven to 425 degrees. Place a rack in a roasting pan or on a baking sheet.

Rinse the chicken in cold water; pat dry. In a wide bowl or on a plate, season the flour with salt and 1/4 teaspoon pepper. Dredge each chicken piece through the flour so it’s fully coated, tap against the bowl to shake off excess flour and set aside. Discard the flour.

Here comes the part kids like best: Crush the cornflakes by placing them in a big resealable plastic bag, carefully pressing the bag to push out the air. Seal up the bag (with as little air inside as possible) and run over the flakes with a rolling pin. Open the bag and pour the crushed flakes into a wide bowl or onto a plate.

In a large bowl (big enough to dredge the chicken pieces), mix the buttermilk, mustard, cayenne pepper, paprika and sage. Give each floured chicken piece a good buttermilk bath and then roll in the cornflake crumbs.

Arrange the chicken pieces on the rack and place in the hot oven. Cook for 15 to 20 minutes, lower the heat to 375 degrees and cook for another 25 to 30 minutes, until cooked through and crispy. The juices should run clear when the meat is pierced with a knife. Serve with Easy Greens.

Per serving: Calories 520; Fat 22 g (Sat. 6 g; Mono. 9 g; Poly. 5 g); Cholesterol 136 mg; Sodium 1,040 mg; Carbohydrate 41 g; Fiber 1.5 g; Protein 40 g

Read more at: http://www.foodnetwork.com/recipes/cat-cora/crispy-baked-fried-chicken-recipe/index.html?oc=linkback

 

Enjoy, and happy finals everyone!

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Blog Wrap-Up Video

To end our semester of blogging, we were asked to create a video discussing what we learned about our blog, our topic and the process as a whole. We were also asked to discuss whether we achieved the goals we set in the beginning of the semester.
Check out my blog at getfitordietryingblog.wordpress.com!

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Complex Carb with Lean Protein Options

Complex Carb with Lean Protein Options

Here are some quick, healthy snack options. All of them are smart choices, being complex carbs that are also high in lean protein! Give them a try!
Thanks to this blog for the link:
http://backonpointe.tumblr.com/post/24896230202/healthyandvibrant-yum-yum-yum-a-little

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Get creative with your workouts: Water weight

One of the biggest challenges I face while working out is finding unique exercises to do. I think that when people get bored, they are more likely to stop their workouts all together.

Looking for a way to get out of the gym, I found this awesome workout to do in a pool. Even though I’m a swimmer, this is a totally different thing that doesn’t require swimming laps. Below are the exercise descriptions, but clink on the link to see videos! Find your nearest indoor pool (college, YMCA) and get going!

An important part of the article says to perform as many reps of each exercise that you can in 30 seconds, rest, then repeat. Increase time increments as you get stronger.

My favorite exercise is the Pike Scull. Let me know what you like! Thank you to Fitness Magazine for these.

K-Tread
Targets: Arms, back, chest, abs, butt, and hamstrings
In the deep end, tread water, making small circles with cupped hands, and lift right leg straight in front of you at hip level while reaching toes of left leg toward bottom of pool. Hold for 5 seconds.
Switch legs quickly, bringing right leg down as you raise left leg, and hold for 5 seconds. Continue for 30 seconds, alternating sides.

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Otter Roll
Targets: Back, abs, butt, and legs
Hugging beach ball to chest, float on back, legs extended, feet together.
Roll toward left and over top of ball (like an otter spinning in the water), using entire body — shoulders, back, core, legs — to make a full revolution, returning to start. Take a breath. (Beginners can rock from side to side with head above water throughout.)
Continue for 30 seconds, alternating direction of roll.

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Ball Lever
Targets: Shoulders, back, triceps, and abs
Holding beach ball with arms stretched straight in front of you, float facedown in chest-deep water so legs are extended behind you, feet together.
Keeping arms straight, pull ball underneath you, drawing it as fast as you can through water toward thighs in an arc. (As the ball is pressed underneath, it will lift you out of water to take a breath; beginners can keep head above water throughout.)
When ball reaches thighs, bend elbows to bring it back to surface and press it forward to return to start position. Continue for 30 seconds.

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Pike Scull
Targets: Abs, hips, and arms
Standing in shallow end of pool, simultaneously sit back into water, treading with hands by sides, and lift both legs together so that you fold at the hips (like a jackknife) and your body forms a wide V, with head and toes just above surface.
Maintaining V position, move cupped hands in small circles by hips to tread water and propel yourself forward (sculling) down length of pool for 30 seconds.

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Wave Maker
Targets: Back, abs, butt, and legs
Facing pool wall in chest-deep water, hold on to edge of pool deck with left hand and place right palm, fingers pointing down, against wall just below water line for stability.
Extend legs behind you at water level with both feet and knees together, then kick like a dolphin: Initiate the motion with abs and hips and transfer it through thighs to knees and finally to feet. Kick as hard and as fast as you can for 30 seconds, trying to make the biggest waves possible.

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Credit for this information:

http://www.fitnessmagazine.com/workout/lose-weight/total-body/pool-workout/?page=2

 

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Tank top time

Tank top time

It’s spring! Which means it’s time to get in shape for summer. I found this short but sweet list of easy and effective exercises, designed to target the areas that show most when wearing tank tops-shoulders, biceps, triceps, core, etc.
I really like this list because it can be done at home, with little to no equipment!
Thanks to POPSUGAR for this list!

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Fat, Sick and Nearly Dead

Here is the trailer for the documentary I referenced in my last post.
It is available on Netflix, and I believe you can watch the whole thing at various sites online.
Have you seen it yet? Let me know what you think!

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Metabolism Boosting Foods

Metabolism Boosting Foods

Take this list of awesome, healthy foods into consideration when choosing your meals each day!

Credit to: http://womenist.blogark.com/metabolism-boosting-foods/ for the link!

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In the off season: How to stay in shape

 

As a former athlete, I know first hand the struggles of staying in shape during the off season. After training so hard for months, giving your life to the sport, it is tempting to rest and relax for a few weeks, even months. However, college sports usually do not allow for this. With the constant need to stay conditioned, in shape and on top of your game, I turned to Division III Fredonia State Swimming senior, Charley Arrigo for advice.

Courtney: How do you deal with eating in the offseason? Do you totally let go, or still watch what you eat?

Charley ArrigoIt’s always in the back of my mind that when I’m going to a fast food joint or anywhere, that I have the guilt in my head that I shouldn’t be doing it. I do my best to ‘grab the yogurt’ instead.

Courtney: What do your eating habits tend to look like during the season?

CA: During the heavy training times I eat as much as I want because I know that I’m doing so much yardage and I’m burning so many calories that the last thing I want to do is make sure my body isn’t loosing energy because of the fact that I’m not eating enough. When we start the end of season championship competition, my eating habits change. A lot of milk and eggs, because eggs will help your body recover because of the glutamine. I drink chocolate milk because it’s supposed to be one of the best recovery drinks in sports.

Courtney: How does this differ from the off season?

CA: When I’m in the off season I worry about not putting on weight. I’m conscious of my eating.

Courtney: What is your practice like during the season? Does it affect your appetite?

CA: On average I burn about 2,000 calories a day in swim practice. After the 2,000 calories of practice, your appetite is never satisfied and there’ll be times when you could probably eat 3-4 plates and still the desire to eat even more. Once the off season comes, its difficult to eat the same amount of food.

Courtney: What do you do during the off season, activity wise, to keep in shape? What do you focus on the most?

CA: During the off season, I take about a month off to let my body recover. After that, I slowly work myself back in to doing about three times a week [of swimming] and then by summer I’m in full off-season training mode, probably 4-5 times a week. I’ll be in the weight room 3-5 times a week working on all the muscle groups that will help me in the pool. A lot of pushups and sit ups for my core, and attacking my legs as much as possible.

Courtney: Do you have any advice for athletes coming off their season?

CA: I feel awful when I’m not working out during the off season, because I know it’s so much time spent of me not getting better. It’s time that I will never get back. I would encourage people to never go under three times a week not doing some type of workout. It comes down to what that persons goals are, what they want to accomplish and their own drive.

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