I love parfaits! They offer unlimited variety, they are quick and easy to prepare and store. I mean other than smoothies there aren’t many other complete meals that can be preped in less than 3mins. Today I have an orange version for you that is idea to eat for breakfast and post workout. In othewords the times of day you all struggle to eat properly. Enjoy 🙂
Orange Yogurt Parfait:
In a small bowl combine:
1 cup of greek yogurt
1 orange, ( I cut segments in half, but thats optional)
2 tbsp chopped pistachios
Calories: 394 cals, Protein: 32g, Carbs: 38g, Fat: 13g
A study done last year found that only 3% of adults get their recommended daily intake of Potassium. Why is that important to you? Potassium keeps cells fueled and functioning by moving nutrients in and waste out. More importantly for fat loss, Potassium helps your body utilize the carbs you eat and synthesize protein to create muscle. Examples of Potassium are:
If you want to find out the benefits of produce just look at the color.
Blue and Purple: Brain and memory
eggplant, blueberries, purple cabbage
Greens: Vision and oral health
broccoli, green beans, brussels sprouts
Cauliflower, mushrooms, garlic
Yellows, oranges and reds: Heart health
carrots, squash, bell peppers
If you have been thinking about starting a new fitness plan and you haven’t workout out in months or years your plan should not be overly aggressive… let me explain. One of the biggest problems most people encounter when starting a fitness program is rapidly depleted motivation after only a few weeks due to an overly ambitious fitness plan and unrealistic goals. Just take a moment to think about it, you’re starting a new routine that will be physically demanding, you’ll most likely be sore the first week or two(ok, very sore). You will need to learn or re learn exercise techniques and breathing patterns. On top of that there’s a big chance you’ll need to make at least some changes to your eating habits to create the change you want to see in your body. That could mean eating breakfast everyday, or adding in protein at certain times of day or going from eating once or twice a day to 5 or 6 times a day to keep your metabolism going strong. These are BIG changes and they won’t happen overnight, I realize that, but do you?!
I see it all the time new clients putting so much pressure on themselves to make huge progress in the first week or two of training when really they should be focused on developing a routine, consistency. They set goals of losing 5 pounds a week and haven’t even made it to the gym 2 days in a row.
So how should you start?
You should start by committing to be consistent with your workouts and making healthy food choices. As for workouts two days per week of 20-minute low-intensity cardiovascular exercise (walking, jogging, biking, swimming); and two-three days per week of 30-minute light resistance training and body weight exercises is adequate in the beginning. As you become acclimated to the lifestyle “shift” you can add more days and get improved results. But beware: if you try to do too much too fast, you may end up quitting altogether. If you’ve tried and failed doing it alone then I suggest you get a training partner or personal trainer who will help you sustain your motivation and accountability.
If you’re looking for a healthy side dish this is one of the best. Super Broccoli rabe is packed with phytochemicals that fight diseases like cancer, its also jam packed with vitamins A, C, K, potassium, iron and calcium.
3 tbsp pine nuts, toasted
2 bunches broccoli rabe, stems trimmed
1 tsp olive oil
3 garlic cloves, minced
1/4 cup olives, halved
dash of freshly ground sea salt
Juice from 1 small lemon
Place a steamer basket over a 3 quart pot, filled with water up to the bottom of the basket. Bring the water to a boil, add the broccoli, cover and steam for 3 minutes. Immediately drop the broccoli into a bowl of ice water. After a few minutes drain the broccoli and set aside.
In a large skillet warm the olive oil over medium heat. Add the garlic and saute until golden. Add the broccoli, olives and salt. Saute for another 5 minutes until tender. Remove from heat, place in serving dish, sprinkle with pine nuts and toss with lemon juice.
Nutritional Analysis: One serving equals: Calories: 58cals, Fat: 4.4g, Protein: 2.5g, Carbohydrates 3g.