Chicken with Mushroom and Lentils Soup

Chicken with Mushroom and Lentil Soup

2 boneless chicken breast, diced

2 oz. onions, sliced

4 carrots, sliced

5 cloves of garlic, minced

1/2 head of cabbage, diced

1 cup of lentils

2 cups of chicken broth

2 tsp of thyme

olive oil

Directions:

Step 1: Heat some olive oil in a pan and cook the diced chicken for 10 minutes. Then remove and set aside.

Step 2: Add all of the veggies and a 1 cup of broth to the pan. Cook for another 10 minutes.

Step 3: Stir in the remainder broth, lentils and thyme. Cover and cook on low for 15 minutes or until the lentils are soft. Return the chicken to the pan and heat through for 5 minutes.

Nutrition Facts Chicken with Mushroom and Lentil Soup Serving Size 1 bowl Amount Per Serving Calories 317.95 Calories from Fat  50 % Daily Value Total Fat 5.3g 8%    Saturated Fat 0.96g 5%    Trans Fat 0g   Cholesterol 87.75mg 29% Sodium 343.7mg  14% Total Carbohydrate 28.41g 9%    Dietary Fiber 10.26g 41%    Sugars 8.76g   Protein 41.02g  82% Vitamin A (IU) 452.93 9% Vitamin C 92.16mg 154% Calcium 129.4mg 13% Iron 4.5mg 25%

Exercises for Abs and Glutes

Legs, Ab and Glute Workout

Abs: 3 - 4 Sets

Boat
 30 sec - 1 min

Windshield Wipers 
3 - 4 sets
15 reps

Bridge

3 - 4 Sets

 30 sec. - 1 min.

Legs and Glutes:

Seated leg press 

4 sets 
8 - 10 reps

Reverse Slider Lunges

3 - 4 sets/12 - 15 reps

Glute Kickbacks with Bench

3 - 4 sets
12 - 15 reps

Protein Shake Recipes: High and Low Carb

Strawberry and Banana Protein Shake

1 cup of water

4 strawberries

1/2 medium banana

1 scoop of whey protein

1 cup of crushed ice or 6 ice cubes

Directions: Put all the ingredients in a blender. Blend until smooth

Nutrition Facts Strawberry Banana Protein Shake Serving Size 20 fl. oz. Amount Per Serving Calories 265.55 Calories from Fat  10 % Daily Value Total Fat 1.16g 2%    Saturated Fat 0.58g 3%    Trans Fat 0g Cholesterol 32mg 11% Sodium 196.31mg  8% Total Carbohydrate 40.51g 14%    Dietary Fiber 2.97g 12%    Sugars 30.24g Protein 24.63g  49% Vitamin A (IU) 1796.4 36% Vitamin C 49.57mg 83% Calcium 454.47mg 45% Iron 0.54mg 3%

Chocolate Mixed Berry Protein Shake

1 cup of water

4 strawberries

1/2 cup of blueberries

1 scoop of Max Muscle chocolate whey protein

1 cup of crushed ice or 6 ice cubes

Nutrition Facts Mixed Berry Protein Shake Serving Size 20 fl. oz. Amount Per Serving Calories 145.52 Calories from Fat  5 % Daily Value Total Fat 0.72g 1%    Saturated Fat 0.01g 0%    Trans Fat 0g Cholesterol 4mg 1% Sodium 116.95mg  5% Total Carbohydrate 17.14g 6%    Dietary Fiber 4.97g 20%    Sugars 9.09g Protein 20.99g  42% Vitamin A (IU) 8.82 0% Vitamin C 58.22mg 97% Calcium 43.97mg 4% Iron 0.66mg 4%

I usually have a shake with fruit for breakfast when I did not have any time to cook in the morning. According to what I have read on Oxygen Magazine, Hers Muscle and Fitness and fitness blogs, is to have a protein shake an hour before a workout and then another 30 minutes after your workout. However, you will have to go to the bathroom often. Protein shakes are very convenient because they can take over 2 of the 5-6 meals you are suppose to have in a day. Or, if you take them without fruit they can take the place of 2 snacks. Plus, they are loaded with the vitamins, minerals and supplements we need to re-feed and repair the body!

Here are some more recipes for protein shakes and smoothies! 

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Unstable/Stable Chest and Back Superset Workout

Chest and Back Supersets:

3 - 4 Sets

Body Weight Exercises: 15 - 20 reps

Weighted Exercises: 10 - 12 reps

Push-ups

Lat Pulldown

Incline push-ups

Bent-over barbell row (over-hand grip)

Decline push-ups

Straight-arm pulldown

Diamond push-up

Back extension (floor)

Winter Vegetables: Cabbage

Image Credits: www.driftlessorganics.com

Benefits of Cabbage

• Cabbage is an abundant source of vitamin C. You might be surprised to know that it is actually richer in vitamin C than oranges
• Vitamin C, one of the best antioxidants, reduces free radicals in your body that causes premature aging. It also assists in repairing the wear and tear of the body through the course of life. As a result, cabbage is very helpful in boosting the immune system, defending against cold and cough, depression, treating ulcers, and certain cancers. It speeds up the healing process for wounds and damaged tissues, regulates the proper functioning of the nervous system, and reduce the effects and presence of Alzheimer’s disease and other degenerative neural diseases.
• It helps prevent scurvy. This is a disease commonly characterized by spongy and bleeding gums, cracked lip corners, weakened immune system, frequent infections and cold, premature aging, and depression.
• A lack of roughage (fibrous indigestible material) in food can result in constipation, stomach ulcers, headaches, gastrointestinal cancers, indigestion, and a subsequent loss of appetite. Lack of fiber can even extend to skin diseases, eczema, premature aging, and many of mild to serious conditions.
• Cabbage is very rich in fiber, this helps the body retain water and it maintains the bulkiness of the food as it moves through the bowels. It is a good remedy for constipation and other problems related to digestion.
• Cabbage is rich in sulfur and it is a very useful nutrient to fight infections. A deficiency of sulfur can result in microbial infections and greatly reduces rate in healing of wounds
• This vegetable also has a number of anti-cancer compounds, like lupeol, sinigrin, and sulforaphane. These compounds are known to stimulate enzyme activity and inhibit the growth of tumors that lead to cancer.
• Cabbage is known to accumulate a build-up of cadmium-binding complexes in its leaves and one of the main components of that is glutamine. Glutamine is a strong anti-inflammatory agent, which can reduce the effects of allergies, many types of inflammation, irritation, joint pain, fever, and various skin disorders.
• It is also a rich source of beta-carotene, which is know for the ability to prevent macular degeneration, promote good eye health and delay cataract formation. Beta-carotene has also been linked to reduce chances of prostate cancer.
• Cabbage is a great vegetable for those who want to lose weight to include in their diet. It is packed with many beneficial vitamins, minerals, and other nutrients, it is a healthy dietary option for people to eat and is quite filling since it has high levels of fiber. It is also low in calories, with only 33 calories in a cup of cooked cabbage.
• With he presence of vitamin K and anthocyanins, eating cabbage can give a strong boost to mental function and concentration. Vitamin K is essential for the production of sphingolipids, the myelin sheath around nerves. This wrapping is what protects nerves from damage and decay. Therefore, consuming veggies high in vitamin K can improve your defense against neural degeneration, Alzheimer’s disease, and dementia.
• Red cabbage has even more types of anthocyanins than green cabbage.
• Cabbage is great source of calcium, magnesium, and potassium. These three essential minerals are integral in the protection of bones from degradation and the onset of conditions like osteoporosis and general bone weakening.
• Potassium is a vasodilator, which means that it opens up the blood vessels and eases the flow of blood. Great addition to people who have high blood pressure. It helps relieve the constriction of the blood vessels.
• Free radicals can cause of wrinkles, discoloration, spots, and many skin other conditions. The antioxidants you get from eating cabbage can turn-around the aging process leaving you feeling and looking healthy and young.
• Lactic acid is released when bacteria ferments the sugars in cabbage during the preparation of sauerkraut. It has been shown to reduce muscle soreness and aches. Cabbage can help general pain relief and muscle soreness, depending on how it is prepared.
• Eating cabbage purifies the blood and removes toxins. Primarily free radicals and uric acid which are the main causes of arthritis, eczema, gout, rheumatism, renal calculi, and skin diseases. This detoxifying effect is due to the high content of vitamin C and sulfur in cabbage.
• Being rich in iodine, cabbage helps in proper functioning of the brain and the nervous system, along with keeping the glands of the endocrine system in proper condition. It is good for the brain and is useful in the treatment of neural disorders such as Alzheimer’s disease. The other nutrients in this vegetable, such as vitamin E, keep the skin, eyes, and hair healthy. The calcium, magnesium, and potassium are very useful for a wide range of health benefits. Cabbage can also be used for the treatment of varicose veins, leg ulcers, and peptic and duodenal ulcers.


Source: Organicfacts.net

Grilled Chicken and Feta Cheese Lettuce Wraps

Grilled Chicken and Feta Cheese Lettuce Wraps

4 oz. of sliced chicken breast

1 Roma tomato

2 tablespoons of Feta cheese

2 tablespoons of fresh minced onion

2 Romaine lettuce leaves

Nutrition Facts Grilled Chicken and Feta Cheese Lettuce Wraps Serving Size 1 meal Amount Per Serving Calories 150.64 Calories from Fat  35 % Daily Value Total Fat 3.88g 6%    Saturated Fat 1.91g 10%    Trans Fat 0g Cholesterol 54.82mg 18% Sodium 1384.35mg  58% Total Carbohydrate 7.29g 2%    Dietary Fiber 1.54g 6%    Sugars 2.54g Protein 22.24g  44% Vitamin A (IU) 291.17 6% Vitamin C 6.66mg 11% Calcium 81.72mg 8% Iron 0.68mg 4%