Eating right can seem a struggle when you’re busy majority of the day, cooking is the last thing you want to do when you get home. Here are some quick, easy and healthy meals to put into your daily diet:
Omelette:
2 large free-range eggs
Sea salt & Freshly ground black pepper
1 small knob butter
1 small handful
Cheddar cheese (optional)
- Crack the eggs into a mixing bowl with a pinch of salt and pepper. Beat well with a fork.
2. Put a small frying pan on a low heat and let it get hot. Add a small knob of butter. When the butter has melted and is bubbling, add your eggs and move the pan around to spread them out evenly. When the omelette begins to cook and firm up, but still has a little raw egg on top, sprinkle over the cheese.
3. Using a spatula, ease around the edges of the omelette, then fold it over in half. When it starts to turn golden brown underneath, remove the pan from the heat and slide the omelette on to a plate.
http://www.jamieoliver.com/recipes/eggs-recipes/omelette/…
Salmon With Bok Choy and Apple Slaw:
Teaspoon olive oil
1 1/4 pounds skinless salmon fillet, cut into 4 pieces
kosher salt and black pepper
1/2 head bok choy, thinly sliced (about 6 cups)
1 red apple, cut into bite-size pieces
4 scallions, thinly sliced
1/3 cup plain low-fat yogurt
2 tablespoons fresh lemon juice
- Heat the oil in a large nonstick skillet over medium-high heat. Season the salmon with ¼ teaspoon each salt and pepper and cook until opaque throughout, 3 to 4 minutes per side.
2. Meanwhile, in a medium bowl, toss the bok choy, apple, and scallions with the yogurt, lemon juice, ½ teaspoon salt, and ¼ teaspoon pepper. Serve with the salmon.
http://www.realsimple.com/…/brow…/salmon-bok-choy-apple-slaw
Chicken Burrito:
3 large flour tortillas
1 lb boneless skinless chicken breast, chopped into bite size pieces
3/4 cups black beans, drained and rinsed (a little less than a whole can)
1/2 medium yellow onion, chopped
1 teaspoon of chili powder & cumin
cooking spray
6 tablespoons Mexican cheese blend, shredded
3 tablespoons of salsa & sour cream
- Spray a large cast-iron skillet with cooking spray and heat on medium/high heat. Add chicken, onion, chili powder, and cumin and cook for 8 minutes or until chicken is done. Add black beans and cook 1 more minute while stirring and remove from heat.
2. Laying on flour tortilla flat, place 2 tablespoons cheese in center, then add 1/3 of the chicken mixture on top, then add 1 tablespoon of salsa, and 1 tablespoon sour cream. Roll tortilla in a jelly roll fashion, squeezing sides to ensure filling doesn’t fall out. Place seam side down on counter, and repeat with next 2 tortillas.
3. Heat a grill pan or clean skillet over medium/high heat and spray with cooking spray. Set tortillas into pan, seam side down. Cook for 3-4 minutes, until golden brown on bottom side, flip and continue cooking on that side until browned. Remove from skillet and place on a wire rack or plates to serve.
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No 2
***Hotel Room Workout Routines***
It can be hard to keep activity high when you’re working away, traveling or in meetings majority of the day. There doesn’t seem to be enough time to complete tasks at work and then find room for exercise.
These quick workout blasts can turn any hotel room with no weights into a mini-gym and keep you on your path to achieving your goals.
Workout 1: 5 Sets (1 Minute Rest)
30 Seconds – High Knees
25 Reps – Jump Squats
25 Reps – Press Ups with Shoulder Touches
30 Seconds – Mountain Climbers
25 Reps – Plank Jump Ins
20 Reps (Each Side) – Side Planks with Rotation
Workout 2: 5 Sets (1 Minute Rest)
40 Reps – Star Jumps
25 Reps – Squats
20 Reps (Each Side)- Lunges
20 Reps – Diamond Push Ups
30 Seconds – Plank
20 Reps – Wide Push Ups
Workout 3: 5 Sets (1 Minute Rest)
30 Seconds – Wall Sit
30 Reps – Burpees
1 Minute – Alternating Lunges
30 Reps – Plank with Raise Opposite Arm/Leg Raised
30 Reps – Crunches
Workout 4: 52 Card Workout (Minimum Rest)
Each suit representing a different exercise and the figure how many repetitions.
Hearts – Dumbbell Squats
Diamonds – Burpees/Jump Squats
Clubs – Press Ups
Spades – Plank with Front Hand Raise
Aces – 11 Repetitions
Face Cards – 10 Repetitions
