 This delicious dish is made with egg whites and sautéed vegetables and makes a wonderful light breakfast. Enjoy with salsa for an added kick. Breakfast is the most important meal of the day because it sets the tone for your eating throughout the rest of the day. Starting your day with a nutritious, filling and protein-packed meal like this one will keep you on track with your food choices all day long. What You Need Serves 2 ¼ cup onion, chopped 1 medium green bell pepper, chopped 1 teaspoon minced garlic 1 medium tomato, chopped ¾ cup egg whites (about 4 large egg whites) 2 wheat tortillas ¼ of a small avocado A dash of Paprika A dash of Garlic salt Instructions 1. Spray a medium frying pan with cooking spray. Sauté the onion, bell pepper and garlic until soft. Add the tomato and egg whites. Cook until the egg whites have set. 2. Divide the egg and veggie mixture between the tortillas and fold like a taco. 3. Slice the avocado and sprinkle it with paprika and garlic salt. Arrange the avocado on each taco and serve. Nutrition One serving equals: 243 calories, 5g fat, 35g carbohydrate, 6g fiber, and 15g protein. I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!
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 Have you thought about starting an exercise program but haven’t done it yet? Here are 7 REALLY GOOD reasons to get started today! Reason #1: To Melt Fat Away The most coveted side effect of exercise is, of course, fat burn. The combination of a challenging exercise routine and a balanced meal plan is the best-known way to lose fat. Here’s what losing fat feels like:
Regular exercise is a great way to alleviate chronic muscle and joint pain. Persistent back pain can be lessened by strengthening your core, and you’ll protect yourself against injury. It amazes people when the chronic pain that they’ve lived with for years begins to fade after starting a regular exercise program. Reason #3: To Increase Lean Tissue More muscle is good for many reasons. You see, muscle burns five times more calories each day than fatty tissue. When you exercise your body composition will change to contain more lean tissue, thus resulting in extra calories burned while you sleep. What could be better than that? Reason #4: To Stay Young Tim D. Spector, a professor of genetic epidemiology at King's College in London, led a study on the effects of exercise on aging. The results were astounding. They found that exercise appears to slow the shriveling of the protective tips on bundles of genes inside cells (called telomeres), which means a slowing of the aging process. Here’s the study in a nutshell:
Regular exercise helps to stabilize blood sugar levels. This is something that people with type 2 diabetes, or at risk for type 2 diabetes, gain substantial benefits from. Exercise improves the body’s use of insulin, and the related weight loss improves insulin sensitivity. Of course patients with type 2 diabetes need to follow guidelines from their doctor before starting an exercise program. Reason #6: To Lower Blood Pressure and Cholesterol Levels Exercise has shown to lower blood pressure and cholesterol levels for these two reasons:
The first thing that clients tell me after starting an exercise program is how much better they feel. Most didn’t even realize how bad they felt. It is easy to get used to feeling sluggish, achy and unmotivated. Exercise boosts your energy levels and makes you feel amazing. The quickest, easiest way to guarantee that you’ll meet your fitness and weight loss goals is to work one-on-one with a qualified fitness professional. You’ll be held accountable with your workouts and you’ll be instructed properly and shown techniques and strategies that will expedite your results. Call or email today to get started on a program that will take the guesswork out of fitness and to set your results on fire. What are you waiting for? Lace up your shoes and get moving!  Craving something sweet? This recipe is the perfect dessert. If you don’t have nectarine or pear on hand, be creative and use other fresh fruits. Desserts are where most of us end up making regretful decisions at the end of a long day. Keep your goals at the forefront of your mind by avoiding sugary desserts and instead enjoying a bowl of this tasty Fruit Dessert! What You Need Serves 2 1 white nectarine, chopped 1 pear, chopped 1 Tablespoon chopped pecans 1 Tablespoon chopped dates Dash of cinnamon Instructions 1. Mix the nectarine, pear, pecans, and dates in a medium sized bowl. Sprinkle with cinnamon and mix until well coated. Nutrition One serving equals: 119 calories, 3g fat, 24g carbohydrate, 4.5g fiber, and 1.5g protein I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever! |
David CorderOwner and Lead Personal Trainer at Perfect Fit Wellness Center. Archives
November 2020
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