The Importance of Goal Setting
“Nothing contributes so much to tranquilize the mind as a steady purpose– a point on which the soul may fix its intellectual eye.” – Mary Shelley
If you’re struggling with motivation it may be time to reevaluate your goals. Figure out what it is that you really want and go after it. Having something to work toward will help you stay enthusiastic and on track.
Exercise of the Day
A Guest Blog From Chef Melissa & The Dinner Rescue Crew!
LET’S DO LUNCH!
If you think you’ll just skip lunch, think again. A healthy lunch is a beneficial meal for several reasons.
1. Eating lunch fills in the “gap” between breakfast and dinner which keeps your metabolism running in “drive”. Even a small lunch will re-energize you and keep blood sugar levels in check. Include a serving of protein along with carbohydrates for maximum benefit.
2. Eating lunch gives you the right ammunition against becoming ravenously hungry later…then blowing out your calorie intake late in the day – most likely with junk food. Skipping lunch is setting yourself up for nutrition sabotage later.
3. Eating lunch within 4 hours of exercise has shown to enhance workout benefits as compared to those who do not eat within 4 hours of exercise.
Folks with hectic lifestyles can still find time to eat a quick, healthy lunch. Next time you go grocery shopping add turkey, roast beef, yogurt, pre-cut veggies and fruit and whole grain crackers to your cart for quick grab and go lunch options. No more skipping lunch!
Stuffed Chicken Divan From Food Network
Notes
We’ve updated this classic dish while still keeping all the elements that people love: crisp broccoli, juicy chicken, and a tasty Parmesan sauce. By stuffing the chicken breasts we were able to cut down on the overall cheese in the dish while still maximizing flavor. A mixture of low-fat evaporated milk, broth and sherry with a touch of cornstarch makes a creamy sauce that tastes as rich as the full fat version.
Ingredients
- Cooking spray
- 2 cups (4 ounces) fresh broccoli florets
- 1/2 cup (2 ounces) grated Gruyere cheese
- 1 clove garlic, finely chopped
- 4 (6 to 8-ounce) boneless skinless chicken breast halves
- 2 teaspoons olive oil
- 2 teaspoons chopped fresh thyme
- Kosher salt and freshly ground black pepper
- 1 cup low-fat evaporated milk
- 1/2 cup low-sodium chicken broth
- 1/4 cup dry sherry
- 1 1/2 teaspoon cornstarch
- 2 tablespoons grated Parmesan cheese
- 1 teaspoon Dijon mustard
Preheat the broiler. Mist a shallow rectangular baking dish with cooking spray. Bring a medium pot of salted water to a boil. Add the broccoli and cook until bright green and crisp tender, about 5 minutes. Drain well and run under cold water until cold. Drain well again and squeeze dry in paper towels.
Chop the broccoli and toss in a bowl with the Gruyere and garlic. Insert a paring knife into the thickest part of each chicken breast to make a 3-inch deep pocket. Stuff each chicken breast with equal amounts of the broccoli mixture. Rub both sides of the chicken breasts with oil and thyme and season with salt and pepper.
Heat a large nonstick skillet over medium-high heat until very hot, about 5 minutes. Put the chicken in the pan and cook until golden brown and just cooked through, about 6 minutes per side. If the chicken begins to brown too quickly, turn the heat down to medium to finish cooking through. Transfer to the baking dish.
Meanwhile, combine the milk and stock in a small pot, season with salt and pepper and bring to a simmer over medium heat. Stir the sherry and cornstarch until smooth and pour, whisking constantly, into the sauce. Cook until just thickened, about 2 minutes. Remove from heat and stir in the Parmesan. Top each chicken breast with 2 tablespoons of sauce and place under the broiler. Broil until lightly browned, 2 to 3 minutes.
Let the chicken rest for 5 minutes and then cut each breast in half on an angle. Whisk the mustard into the remaining sauce and spread a few tablespoons on each plate. Top with a halved chicken breast.
Nutritional analysis per serving
Calories 347; Total Fat 11g (Sat Fat 5.1g, Mono Fat 3.9g, Poly Fat 1.1g) ; Protein 50g; Carb 10g; Fiber 1g; Cholesterol 126.5mg; Sodium 433.5mg
Outstanding Effort and Achievement Award!
Bernadette Romelfanger is the recipient for July’s Outstanding Effort and Achievement Award! Bernie and I have been training together for almost three years and if there is one thing I’ve learned about her it’s that she never lets up. Her tireless efforts have helped to boost her strength and endurance tremendously. Many of the exercises that proved to be tough when we started are beginning to seem effortless now, which keeps me, as a trainer, on my toes!
This year alone, Bernie has lost inches in her waist, hips, and thighs, and has brought her body fat percentage down almost 2%. She is committed to working out on her own three days per week in addition to our two training sessions on Wednesdays and Fridays. Her consistency has been unfailing in the entire time I’ve known her, and because of that she is now able to complete some of my toughest workouts week in and week out.
Bernie, working with you over the past few years has been a privilege. I look forward to training you each week and I am appreciative of your outstanding efforts. You truly do challenge me as a trainer and I am thankful for that. You work exceptionally hard, and even when I try to get you to complain you don’t!! We’ve come a long way from where we started and I’m looking forward to seeing where we end up. Keep up the great work and it will continue to pay off. You’re workout ethic is the definition of “giving it 100%” and I love that about you. Keep giving it your all!
Just a Quick Reminder…
Get active today!! 🙂
Viewing "Failure" as a Necessary Part of Success
“In order to succeed, you must first be willing to fail.”
– Anonymous
Whether you’ve been working toward your goals all year or you’re just getting started, it is important to remember that fitness goals are never attained over night. Instead of getting discouraged because you haven’t lost twenty pounds or haven’t been able to run a consecutive mile, set a smaller goal you can accomplish in the meantime. Before you can lose twenty pounds you’ve got to lose five. Likewise, before you are able to complete a mile you’ve got to execute a quarter mile.
Use small goals to encourage yourself to stay on track. When you’re developing timelines for your larger goals make sure they are realistic. If you don’t lose twenty pounds in twenty weeks or less don’t look at it as complete failure. Keep at it and the twenty pounds will come off. The key to success is consistency. Use your stumbling blocks as reason to keep going and you can achieve the impossible!
Eating In Rather Than Out
One way we can avoid eating junk and taking in too many calories is by choosing to cook more at home. If you find yourself eating out several times during the week try to substitute one or two of those days with a home cooked meal. Eating in may be a simple way to clean up your diet and save some money for the luxuries in life like in home personal training! 😉
Check out www.supercook.com for home cooked meal ideas. This website allows you to list the ingredients that you’ve got in your kitchen in return for free recipes that don’t require a trip to the store. It’s a nice and easy way to make a meal with what you’ve got and learn some new recipes in the meantime!
10% OFF For Napoletan Fitness Clientele!!!
I have told most of you about this wonderful personal chef service and all that it has to offer! Now I’m SUPER excited to announce the fact that Melissa has been kind enough to extend a 10% off special to the Napoletan Fitness clientele!! Take advantage of this while you can and contact Chef Melissa via email at ChefMelissa@DinnerRescueCrew.com. Her delicious meals have yet to disappoint!! Enjoy!