Day 11: Menu, Exercise Tip

 

Turkey Lasagna

 

½  small eggplant, cut lengthwise in ¼ inch slices

Pinch freshly ground pepper

Pinch cayenne pepper

½ small zucchini, cut lengthwise in ¼ inch slices

4 ounces ground turkey breast

¼ teaspoon ground coriander

½ cup *Marinara Sauce

1 teaspoon chopped fresh basil

 

Preheat oven to 400 F.

 

Lightly coat a nonstick cookie sheet with nonfat vegetable cooking spray.  Place eggplant and zucchini slices on the sheet, cover with foil, and bake for about 15 minutes or until slices are soft.  Remove from oven and set aside.

 

Heat a skillet over medium heat and coat with nonfat vegetable cooking spray. Place ground turkey, coriander, black pepper, and cayenne pepper in the skillet and sauté until brown-approximately 3 to 4 minutes.

 

Lasagna assembly: Lightly spray an ovenproof baking dish with nonfat vegetable cooking spray.  Alternate layers of baked eggplant, ground turkey, marinara sauce, and baked zucchini.  Top with marinara sauce.  Repeat the process if necessary.

 

Bake for 15 minutes or until heated through.

 

Top with chopped fresh basil.

 

 

* Marinara Sauce

 

1 Vidalia onion, chopped

6 plum tomatoes, chopped

1 cup chopped canned tomatoes

½ cup fresh basil leaves, finely chopped

 

Heat a medium-sized, nonstick skillet over medium heat and coat with cooking spray.  Add the onion and cook for 2-3 minutes, until softened.  Add the plum tomatoes, canned tomatoes, and basil.  Simmer gently for 15 minutes.  Let it cool and refrigerate for 3-5 days, or place in freezer until ready to use.

 

 

Recipe from The Ultimate New York Body Plan McGraw-Hill copyright © 2005

 

 

FORWARD AND REVERSE CROSSOVER LUNGES WITH BICEP CURLS

 

 

1. Stand with your feet shoulder distance apart. Grasp a dumbbell in each hand. Extend your arms down at your sides.

 

1. Take a large step diagonally forward with your right foot, planting your foot at the eleven o’clock position. Sink down until your thighs form right angles. As you bend your knees, curl the dumbbells toward your upper arms.

 

1. Extend your legs, then lift your right knee and bring it in toward your chest as you lower your arms. Step back with your right leg, this time lunging behind your torso and stepping back to the eight o’clock position. As you sink down into the reverse lunge, complete another bicep curl. Repeat 15 to 20 times with the right leg and then switch to lunging with the left leg, stepping forward to the one o’clock position and back to the five o’clock position.

 

 

 

 

 

 

 

Day 10: Menu, Exercise Tip

Bare Bones Low-Fat Chicken Salad

 

4 ounces poached chicken breast, cut into 1-inch cubes.

¼ cup coarsely chopped celery

1 teaspoon finely chopped parsley

1 tablespoon sliced almonds, coarsely chopped

2 teaspoons Dijon mustard

2 tablespoons chicken stock

1 or 2 dashes hot pepper sauce

Salt and Pepper to taste

 

In a medium-sized bowl, mix chicken, celery, parsley, and almonds.

 

In another bowl, whisk Dijon mustard, chicken stock, and hot pepper sauce together until well blended.

 

Add mustard mixture to chicken and mix well.  Add salt and pepper to taste.

 

Recipe from The Ultimate New York Body Plan McGraw-Hill copyright © 2005

DOUBLE OBLIQUE CRUNCH

  

 

1. Lie with your back on the floor. Bend your elbows out to the sides and place your fingertips behind the back of your head. Bend your knees and lift your feet until your shins are parallel with the floor.

 

Exhale as your crunch your knees in toward your right shoulder as you simultaneously lift your shoulders. Lower and repeat by bringing your knees in toward your left shoulder. Continue alternating left and right for 20 to 30 complete repetitions.

Janen’s Blog, Day 10

Today I’m back on track. I did yesterday’s and today’s workout to make up for Saturday’s mishap. Eating those chips were not worth it. I keep looking at my belly and back to see the consequences. I know I’m not only accountable to David and Today in New York, but it’s the tale the scale will tell that scares me.

Janen’s Blog, Day 9

Day 9: I was out all day with appointments and errands.  The evening was trouble. I am ashamed to report that succumbed to a few chips and dip (there was no veggie platter). The good part is that I drunk water all evening despite the temptation of the bar.

We fall down, but we get up.

Day 9: Menu, Exercise Tip

Shrimp on Cabbage Bed with Mustard Dressing Salad

 

 

4 ounces cleaned, cooked, and peeled shrimp, chopped coarsely and chilled

¾ cup shredded green cabbage

¾ cup shredded red cabbage

½ cup chopped tomato

½ cup red bell pepper strips

¼ cup chopped green bell pepper

½ cup sliced Kirby cucumber (with skin)

¼ cup daikon radish, julienned

1 teaspoon olive oil

3 teaspoons white wine vinegar

½ teaspoon Dijon mustard

Pinch Salt

Pinch freshly ground black pepper

1 teaspoon finely chopped dill

 

In a large mixing bowl, combine the shrimp, cabbage, tomato, red and green pepper, cucumber, and radish.

 

In a small bowl, whisk the oil, vinegar, mustard, salt, and pepper.

 

Pour dressing over salad.

 

Garnish with dill, and serve.

 

 

Recipe from The Ultimate New York Body Plan McGraw-Hill copyright © 2005

 

 

PLATYPUS WALK WITH MEDICINE BALL

 

 

1. Grasp a medicine ball with both hands and extend your arms overhead. Squat in a sitting position with your knees aligned with your toes and your butt sticking back as far as you can get it.

 

 

Keep your core tight as you walk forward, pushing off through each heel. If you perform the move correctly, your butt and inner thighs will be on fire. Walk across the room in one direction and then reverse and walk backward. If your room is small, repeat crossing the room one more time.

 

 

Janen’s Blog, Day 8

Today I fell great. Had an am session with David and he seemed pleased with my results-they’re being kept secret. With today’s workout I see how far I’ve come in strength. While I’m not at the point I want to be I see how this is working for me. I am my way to becoming healthier and thinner. It’s getting easier day by day.

http://video.wnbc.com/player/?id=285862

Day 7: Menu, Exercise Tip

Spinach and Broccoli Egg White Frittata

3 egg whites
1 tablespoon water
Black pepper to taste
¼ cup baby spinach leaves, washed and steamed
¼ cup steamed broccoli florets

Option: Serve with turkey bacon or turkey sausage (2 strips or 2 links).

Preheat oven to 350 F.

In a medium-sized bowl, whisk together the egg whites and water. Season to taste with pepper. Pour into a 6-inch, round, ovenproof, baking dish.

Arrange the spinach and broccoli evenly over the egg mixture.
Bake for 15 to 20 minutes or until the center is just set. Do not overbake. Let cool for 2 to 3 minutes. Serve immediately.

Recipe from The Ultimate New York Body Plan McGraw-Hill copyright ©

GOOD MORNINGS WITH ROTATION

A. Stand with your feet under your hips. Grasp the stability ball in both hands over your head. With your knees slightly bent, bend forward from the hips, keeping your arms by your ears. Stop once your torso creates a 90-degree angle. Stretch forward through the top of your head and fingertips and back through your tailbone. Keep your back and abs tight.

B. Lift your right shoulder blade up toward the ceiling as you lower your left shoulder blade toward the floor, rotating from your hips. Continue to stretch forward through the crown of your head and back through your tailbone. Hold for 15 seconds and then repeat on the other side.

Janen’s Blog, Day 6

 

 

http://video.wnbc.com/player/?id=285572

Day 6: The pause button is my friend-it gives me a chance to catch up and get my breath. Instead of a chore, this exercise program is becoming a necessary evil. I’m proud that I am taking the steps to “honor” myself.  Still no cravings.

Day 5: Menu, Exercise Tip

Mustard Crusted Halibut

 

6 ounces center cut halibut steak

1 teaspoon whole grain mustard

1 teaspoon chopped fresh thyme

1 tablespoon chopped fresh oregano

1 teaspoon chopped fresh rosemary

½ teaspoon freshly ground black pepper

1 teaspoon water

 

Preheat oven to 350 F.

 

In a small bowl, combine the mustard, thyme, oregano, rosemary, pepper, and water and blend well.  The mixture should be pastelike.

 

Place halibut in an ovenproof baking dish and spread mustard-herb mixture on the fish.  Bake halibut for 15 to 20 minutes, or until fish is flaky.

 

Serving Suggestion: Serve on a bed of baby spinach, arugula, and water chestnuts.

 

 

 

Recipe from The Ultimate New York Body Plan McGraw-Hill copyright © 2005

 

 

 

GOOD MORNINGS WITH ROTATION

 

 

 

1. Stand with your feet under your hips. Grasp the stability ball in both hands over your head. With your knees slightly bent, bend forward from the hips, keeping your arms by your ears. Stop once your torso creates a 90-degree angle. Stretch forward through the top of your head and fingertips and back through your tailbone. Keep your back and abs tight.

 

1. Lift your right shoulder blade up toward the ceiling as you lower your left shoulder blade toward the floor, rotating from your hips. Continue to stretch forward through the crown of your head and back through your tailbone. Hold for 15 seconds and then repeat on the other side.

Janen’s Blog, Day 5

Day 5: Ok David was telling the truth. My body is back to normal.