Are you working out S.M.A.R.T.?

We all want to live a healthy lifestyle.  Having goals is key to obtaining what we want.  Often times our goals are not met because they are either unclear or we have unrealistic expectations.  A good way to overcome this is to set S.M.A.R.T.  goals.

• S   - Specific
• M - Measurable
• A  - Attainable/Achievable
• R - Realistic
• T - Time Based

SPECIFIC

• Your goals should be clear
• well defined
• Your reason
• Your purpose
• Your "Why"

MEASURABLE

• Measuring the progress towards your goal
• How Much, how long, etc.

ATTAINABLE

• How will this goal be accomplished?
• Is it within your grasp?

REALISTIC

• Is this goal possible to achieve?
• Are your sights set too high?
• Does it fit your "why"?

TIME BASED

• Set a time frame
• Give yourself enough time
• Don't give too much time or your goal will never be met

Week 3, Day 3 - Couch to 5k Program

It was another, hot, sunny and glorious day in Southern Cali day! I tend to get a later start on Saturdays and today was no exception. I decided to run on Westchester Parkway again. This time there were more fellow runners (I like the sound of that) and walkers as well. It was nice.

It went very similar again. It was hot outside and I felt myself dragging when I went to repeat the intervals on the way back. This is how it went:

Warm up: 5 - 10 minutes Static Stretching:

• Hip Flexors
• Quads
• Calves
• Abductors (inner thighs)

Podcast - Week 3 - Day 2:

• 5 minutes brisk walking
• 90 seconds running
• 90 seconds brisk walking
• 3:00 minutes running
• 3:00 minutes brisk walk
• 90 seconds running
• 90 seconds brisk walking
• 3:00 minutes running
• 3:00 minutes brisk walk
• 5:00 minutes brisk walk

I continue to double the workout and cut the last, 5 minute cool down walk, to only 3 minutes and then repeated the intervals again:

• 90 seconds running
• 90 seconds brisk walking
• 3:00 minutes running
• 3:00 minutes brisk walking
• 90 seconds running
• 90 seconds brisk walking
• 3:00 minutes running
• 3:00 minutes brisk walking
• 5 minutes brisk walking (cool down)

Yes, I will say I am nervous about week 4, but I am confident I can do it!

Cool Down: 5 minutes Static Stretching:

• Hip Flexors
• Quads
• Calves
• Abductors (inner thighs)

I drank 3 bottles of water after my run, I was parched. I am going to look into getting some sort of bottle holder for running.

Week 3, Day 2 - Couch 2 5K Program

I was looking forward to my run today. It was a gorgeous, hot, sunny, Southern Cali day! I felt like I was dragging a bit, but once I got out in the sunshine my spirits soared and I was off!

This is how it went:

Warm up: 5 - 10 minutes Static Stretching:

• Hip Flexors
• Quads
• Calves
• Abductors (inner thighs)

Podcast - Week 3 - Day 2:

• 5 minutes brisk walking
• 90 seconds running
• 90 seconds brisk walking
• 3:00 minutes running
• 3:00 minutes brisk walk
• 90 seconds running
• 90 seconds brisk walking
• 3:00 minutes running
• 3:00 minutes brisk walk
• 5:00 minutes brisk walk

I continue to double the workout and cut the last, 5 minute cool down walk, to only 3 minutes and then repeated the intervals again:

• 90 seconds running
• 90 seconds brisk walking
• 3:00 minutes running
• 3:00 minutes brisk walking
• 90 seconds running
• 90 seconds brisk walking
• 3:00 minutes running
• 3:00 minutes brisk walking
• 5 minutes brisk walking (cool down)

I remember when the 90 second intervals seemed so long and now they just fly by. I will be curious to see how next week goes!

Cool Down: 5 minutes Static Stretching:

• Hip Flexors
• Quads
• Calves
• Abductors (inner thighs)

So glad to be doing this.

Banana Ice "No" Cream Treat!

This absolutely amazes me! My son, Jaymie, makes the most incredible banana ice cream...except it is not ice cream. This gorgeous dessert is simple and just clean eating at it's best! Can you believe that the only 2 ingredients in this dessert are 1). Bananas & 2) Nutella?

Start believing and start enjoying this quick to make and easy to eat dessert!

If you are watching your sugar you can omit the Nutella and eat just 1/2 of this recipe to keep the sugar lower. The only sugar is coming from the natural sugar in the banana itself.

INGREDIENTS:

• 2 Very Ripe Bananas
• 1 Tsp. of Nutella

DIRECTIONS:

• Peel and slice the bananas into 1/4" slices
• Place banana slices on a plate in the freezer and keep there until frozen
• Place banana slices in either a food processor or blender
• Blend bananas until smooth. This will take some time and patience as they will first crumble and not stay together. Once they start to blend, they will be a thinner consistency like ice cream that has started to melt.
• Remove from food processor into a plastic container that can be frozen.
• Stir in the Nutella, but don't stir it completely in, I love the marbled look.
• At this point you can add anything you desire, like nuts, etc.
• Place back into the freezer and allow to set up again
• Grab your spoon and dig in, this is definitely FABULICIOUS!

Tuscan Kale Salad with Pecorino Romano

I made this salad to go with my Salmon with White Wine & Shallots. I was having lunch one day and had this amazing salad. Whenever I go out to eat I always try to figure out what is in the recipe I am eating. My friend Michele can attest to that, I have been doing it ever since she has known me.

This salad features the health benefits of Kale, raw sunflower seed kernels, golden raisins, tiny slivers of onion and the nutty rich flavor of Pecorino Romano cut into tiny cubes. The flavors explode in your mouth and compliment each other nicely. A wonderful experience awaits your taste buds! This is sure to become a family or party favorite.

TUSCAN KALE SALAD

INGREDIENTS:

• 4 Cups of Kale washed and finely chopped
• 4 Tbs sunflower seed kernels
• 4 Tbs golden raisins
• 4 Tbs finely cubed (diced) Pecorino Romano Cheese
• 2 Tbs of thinly slivered (very fine) onion
• 2 Tbs Olive Oil
• Lemon Juice (1/2 small lemon)
• Rice Vinegar (just a few splashes)
• Salt & pepper to taste

DIRECTIONS:

• In a large bowl add Kale, sunflower seeds, raisins, onion, & Pecorino Romano cubes
• Squeeze lemon juice into salad and add Olive oil, vingar, salt & pepper
• Use your hands to gently toss the salad. It is better to use your hands here as it seems to help coat and soften the kale a bit.
• That's it! So easy and so good! FABULICIOUS!

Fresh Atlantic Salmon With White Wine & Shallots & Tuscan Kale Salad

Yum, what a good dinner!

I was passing by the fish counter at Sprouts Market and they had the most beautiful fresh Altlantic Salmon. I bought a nice 1 1/2 lb fillet. I wanted to do something special with it that would stay within my H.E.L.P. (Healthy Eating Lifestyle Plan), so I came up with a nice Baked salmon with white wine. I happen to love the combination of wine & shallots so that was easy. I added a bit of butter and instead of using flour as a thickening agent I used Arrowroot. I will admit that my sauce came out a bit thicker than I wanted but the flavor is out of this world.

My daughter, Sarah, who hates fish gave it a taste and loved it, especially the sauce! "Winner, winner, Vegan Chicken Dinner" (as my son Jaymie would say, lol!

The family was hovering waiting for this meal to be ready. No one was disappointed.
Here is the simple recipe:

INGREDIENTS:

• 1 - 2 lbs Salmon Fillets
• 1 - 2 garlic cloves
• Coarse Salt
• Olive Oil
• 1 Cup White Wine (dry is better)
• 2 Tbs Butter
• 2 Tbs finely chopped shallots
• 1 - 2 tsp Arrow Root (or 2 tbs flour)
• Pepper

DIRECTIONS:

• Preheat oven to 425 degrees F
• Lightly coat salmon with olive oil
• Sprinkle with coarse salt
• Mince garlic or use garlic press and rub the garlic on top of the salmon fillet
• Bake for 15 - 20 minutes (do not overcook)
• When salmon is about halfway done, prepare the white wine sauce:
• Add 1 cup of wine, 2 Tbs Butter, 2 Tbs Shallots, & salt & pepper to taste in a saucepan
• Bring to a light simmer and reduce over low heat for about 10 minutes.
• To make the sauce thicker add a tiny bit of Arrowroot at a time until sauce is of desired consistency
• Move salmon fillet to a platter and spoon the sauce over it
• Watch it disappear ☺

This meal is terrific served with my Tuscan Kale salad Recipe:
http://bodyquestadventure.blogspot.com/2012/03/tuscan-kale-salad-with-pecorino-romano.html

Cilantro Pesto Grilled Shrimp - Perfect for Jorge Cruise's Belly Fat Cure

Since I had left over grilled Pasilla Chile Peppers and a nice big bunch of fresh cilantro I decided to make a flavorful low calorie, low carb, low sugar entree. The result was fabulicious. Just a few easy steps and some basic ingredients from your pantry and dinner is ready in no time. With simple clean food like this it is easy to stay on the Fast Track and enjoy what you are eating.

Grilled Cilantro Pesto Shrimp

INGREDIENTS:

• 1 - 1/2 cups of fresh cilantro
• 1/4 - 1/3 cup olive oil
• Fresh garlic clove to taste (1 or 2)
• Salt
• Pepper
• Juice from a small Lemon & Lime
• Juice from a small Mandarin Orange
• 1/2 chopped jalapeno or Serrano Chile
• 1/2 of a cooked Pasilla Chile chopped
• 30 Med/Lg Raw Shrimp, cleaned and peeled

DIRECTIONS:

• Add cilantro and garlic to a small food processor and chop finely
• Gradually add in olive oil and watch it emulsify
• Add squeezes of Lemon, Lime & Orange Juices. A couple of TBS of each should do it.
• Go easy on the orange juice , you don't want it too sweet
• Add in the jalapeno , pasilla , salt & pepper
• Continue processing until it gets thicker.
• Set aside about 1/4 of the marinade as a topping for your shrimp.
• Marinade the shrimp in the remaining marinade for at least 15 minutes or longer
• Grill in a grill pan or skillet until done.
• Remove to a serving dish
• Drizzle remaining Cilantro Pesto sauce over the shrimp.
• Add a squeeze of lime if desired.
• Enjoy!