The Plate Method

The Plate Method is a great and easy way to make sure you are eating the right amount of fruits, vegetables, meats and starches. The main focus of the Plate Method is to provide a template on how to portion out your food without having to use measuring cups, scales, etc. The concept is to divide your plate in half the first half should be compromised of fruits and vegetables. The second half you divide in half again and one side becomes your grains, starches, etc and the other side is your meat, protein portions. Remember the concept of the Plate Method uses a 9 inch plate so if you have larger dinner plates don't fill them up. Below is an example of the Plate Method.

Flatter Tummy 3: Crunch Twist

Do you have a little extra "something" oozing over the tops of your pants??

Try this crunch for a great oblique workout!

STEP 1. Lie on your back on the floor and raise your head and upper shoulders off the mat slightly. Lace your fingers from both hands together behind your inclined head for support while keeping your elbows wide apart. Do NOT bend your head toward your chest, keep it perpendicular to your torso but bend your knees 90 degrees, and raise your feet 1-2 inches off of the floor.

STEP 2. While twisting your torso to the left so that your right elbow moves toward your left knee, contract your stomach muscles. Ensure that you are lifting your left shoulder off the floor. At the height of the movement, pause, then slowly return to your starting position without relaxing your muscles. Alternate between leftward and rightward twists.

Reps: 1 set of 25, 2 sets of 25, 3 sets of 30

For more go to www.fullfitness.net/exercises/abs

Turkey Tenderloin Sandwiches

Turkey Tenderloin Sandwiches
4 Servings Prep: 10 min. + marinating Grill: 10 min.
Ingredients
4 turkey breast tenderloins (4 ounces each)
1/4 cup canola oil
1/4 cup sherry or chicken broth
1/4 cup reduced-sodium soy sauce
2 tablespoons lemon juice
2 tablespoons dried minced onion
1/4 teaspoon ground ginger
1/8 teaspoon pepper
4 whole wheat hamburger buns, split
1 slice red onion, separated into rings
4 slices tomato
4 lettuce leaves

Directions
Flatten tenderloins to 3/4-in. thickness. In a large resealable plastic bag, combine the oil, sherry or broth, soy sauce, lemon juice, onion, ginger and pepper; add the turkey. Seal bag and turn to coat; refrigerate for at least 3 hours, turning occasionally.

Drain and discard marinade. Using long-handled tongs, moisten a paper towel with cooking oil and lightly coat the grill rack. Grill turkey, uncovered, over medium heat or broil 4 in. from the heat for 4 minutes on each side or until juices run clear. Serve on buns with onion, tomato and lettuce. Yield: 4 servings.



Nutritional Analysis: 1 sandwich equals 281 calories, 7 g fat (1 g saturated fat), 56 mg cholesterol, 421 mg sodium, 25 g carbohydrate, 4 g fiber, 31 g protein. Diabetic Exchanges: 4 very lean meat, 1-1/2 starch, 1/2 fat.

Traffic Light Style Eating

This is a great style of eating that will not only benefit you but is a great way to teach your children how to pick healthy foods.

The Traffic Light eating style encourages healthy eating by guiding you to choose foods that are:

• High in Fiber
• Nutrient Dense
• Low in sugar
• Good sources of Healthy oils
• Low in Saturated fats (hard fats)

Foods are broken into three categories: Green, Yellow and Red foods.

Green foods are foods that should be eaten daily or often. They are low in sugar and saturated fats and high in fiber.

Examples:

• Whole grain bread, Brown Rice
• Regular or Quick Oatmeal
• Corn Tortillas
• Cheerios, Wheat Chex, Raisin Bran, Shredded Wheat
• Fresh fruits and vegetables
• Baked potato in skin
• Frozen fruits without sugar, frozen vegetables
• Nonfat/skim milk, sour cream or cottage cheese
• Low fat string cheese
• Legumes, Tuna canned in water, Veggie burgers
• Leans meats: chicken, turkey, game meats or lean cuts of red meats and/or pork
• Olive oil

Yellow Foods are foods that are weekly foods or sometimes foods. Often made with refined grains, and have a small amount of added sugar and moderate amount of fat.

Examples

• White Bread, rice, tortillas, pancakes, waffles
• Life cereal, Special K
• Bagels
• Dried fruit, Fruits in light syrup
• Avocado's
• Mashed potatoes
• 2% Milk
• Lowfat ice cream or sherbet, sorbet
• Cheddar, swiss, american, etc cheeses
• Extra lean or lean hamburger, lamb, Regular Peanut Butter
• Popsicles, graham crackers, cake

Red foods should be foods that are eaten monthly or rarely. Red foods are generally processed and contain high amounts of sugar and fat and have very little if any fiber.

Examples:

• Donuts, croissants, cheese crackers, Ritz crackers, tortilla chips, Macaroni and Cheese
• Corn Pops, Captain Crunch, Froot Loops, etc
• Fruits in heavy syrup
• Creamed soups
• French fries, Tator Tots, Potato chips, Instant Mashed Potatoes
• Ice cream
• Whole milk, Half and Half, Regular Sour cream
• Bacon, Bologna, Salami, Sausage, Pepperoni
• Mayonnaise
• soda, Kool-aide, Gatorade, Powerade, Energy Drinks

If anybody would like a full list of foods categorized into the green, yellow and red food categories leave a comment with your email address and I will send it to you.

Thanks, Jalaine

Flatter tummy 2: Bicycle Kicks

I LOVE these!

Make sure your back is touching the ground to avoid injuries!

STEP 1. Lie on your back, and bend your knees at 90 degrees so that your thighs are pointing toward the ceiling. Place your hands behind your ears.



STEP 2. Pump your legs back and forth, as if riding a bicycle. Simultaneously, rotate your torso from side to side by moving an armpit, but not elbow, up toward the opposite knee.



Reps: Beginner: 1 set of 20
intermediate: 2 sets of 20
advanced: 3 sets of 30

For more go to www.fullfitness.net/exercises/abs

Healthy and Tasty Ranch Dressing!

Buttermilk Salad Dressing
22 Servings Prep: 10 min. + chilling

Ingredients:
3/4 cup buttermilk
2 cups (16 ounces) 2% cottage cheese
1 envelope ranch salad dressing mix
Salad greens and vegetables of your choice

Directions
In a blender, combine the buttermilk, cottage cheese and salad dressing mix; cover and process for 20 seconds or until smooth.
Pour into a small pitcher or bowl. Cover and refrigerate for 1 hour. Stir before serving with salad. Yield: 2-3/4 cups.

Nutritional Analysis: One serving (2 tablespoons dressing) equals 23 calories, 1 g fat (trace saturated fat), 3 mg cholesterol, 177 mg sodium, 2 g carbohydrate, 0 fiber, 3 protein. Diabetic Exchange: 1/2 fat-free milk.

Flatter Tummy: Reverse Crunch

If you hate regular crunches, this one is for YOU!

STEP 1. Lie on your back on the floor and raise your head and upper shoulders off the mat slightly. Lace your fingers from both hands together behind your inclined head for support while keeping your elbows wide apart. Do NOT bend your head toward your chest, keep it perpendicular to your torso but bend your knees 90 degrees, and raise your feet 1-2 inches off of the floor.

STEP 2. Then, lift your knees in a smooth arc toward your head while keeping everything else as still as possible. Once your knees are directly above your upper abdomen, pause, contract the abs, and then lower your feet back down slowly in reverse. Do not let them touch the floor though and ensure you continue to maintain tension in your abdominal muscles.

REPS: beginner: 3 sets of 15, intermediate: 2 sets of 25 advanced: 3 sets of 30

Target: Abs Muscles Worked: Rectus Abdominis, Obliques


Difficulty: Intermediate


check out more at: www.fullfitness.net/exercises/abs