Going to the movies is one of our favorite date night options. We’ll be the first to admit that the popcorn smell can sometimes be so overwhelming that it’s hard to say no; but looking at these numbers is the exact reason why we do.
If popcorn is an absolute must for the movies, pop your own using brands like “Smart Pop” or “Weight Watchers”. They are proper portions and limit the butter and salt. If you need an extra touch of sweetness, try adding in some dark chocolate chips to the mix. A favorite of ours to bring in with us is a homemade trail mix including almonds, dark chocolate, and craisins.
We all know that breakfast is the most important meal of the day, but a lot of times it can be the most unhealthy. The breakfast market is filled with fat laden foods such as pancakes, french toast, sugar filled cereals and oatmeal, and so much more.
I always make it a point to make sure I have a breakfast that is filled with good carbs and protein. I’ll admit that oatmeal and eggs is my go-to, but on the weekend I like to give myself a little treat with the extra time I have to cook. Thus, the sweet potato hash was born!
Ingredients:
1 whole egg
4 egg whites
1 whole sweet potato, no skin, approximately 200g
Pepper for seasoning
1 tsp extra virgin olive oil
Directions:
1) Preheat the oven to 350 degrees
2) Peel the sweet potato, using your peeler (or a grater) and peel the entire sweet potato. Warning: this will burn the crap out of your arm muscles (extra workout- I’ll take it!)
3) Place the sweet potato hash on a cookie sheet and place in the oven for approximately 15 minutes until they are cooked through and tender
4) Warm up 1 tsp of olive oil in a large saute pan, once heated, place the sweet potato peels into the pan and let them brown. I like mine extra crispy, so this takes me about 15 minutes
5) In a smaller saute pan, cook the eggs to your liking. I like mine over easy, or sunny side up. Sprinkle with a little pepper
6) Place the egg on top of the sweet potato hash, and crack the yolk. The mixture of the yolk and the sweet potatoes is amazing!
This meal will keep you fuller longer than any cereal ever would.
Most people enjoy winter for the comfort food, I however, love the foods served in Spring and Summer. This meal here is light, refreshing, but still very filling. All the ingredients are fresh and part of a clean eating diet!
Ingredients:
1 200g potato
1 tilapia filet (3-4oz)
1 whole red pepper
12 asparagus stalks
3 garlic cloves
1 whole lemon
Pepper for seasoning
Directions:
1) Cube the potato, place them on a baking sheet and roast for approximately 25-30 minutes at 400 degrees
2) Cut the garlic into small pieces and saute with the juice of one whole lemon in a large pan on medium-high heat. Once warm, add in the sliced peppers and asparagus: cook to desired tenderness, I prefer a little crunch left in my veggies!
3) In the meantime, grill the tilapia filet: I do this on our George Foreman. I find it keeps the fish from drying out
4) Combine the potatoes and veggies in a bowl, pour the remaining lemon garlic sauce over them
5) Lay the tilapia filet on top, sprinkle with some pepper or Mrs. Dash and enjoy!
The best thing about this recipe is that you can easily change it to your mood. Try it with just asparagus, or add in roasted broccoli with some onion powder and garlic. Make it your own and let us know what you come up with!
I love this picture! Reminds me of when Scott and I work out together. One of us yelling, the other grunting their way through heavy lifting.
Do you work out with your significant other?
We had a great time today at our first seminar series at FitFx Fitness and Alpha Tennis! There was a great turn out and we can’t wait to turn our seminars into a monthly affair. Today’s theme was “Pyramids.”
1) The 3 Point Fitness Pyramid: Nutrition, Cardio, Strength Training; all three are interconnected. You must incorporate all these facets to have a complete fitness routine
2) The Primal Blue Print Pyramid: Move frequently at a slow pace every day, lift heavy things 3-5 times a week, hard sprints as fast as you can 1 time a week
3) National Academy of Sports Medicine Pyramid: start your fitness routine with Stabilization, working up to Strength training, and eventually Power training
Everyone was engaged and asked great questions. We ended the seminar with our healthy peanut butter and banana ice cream and a one-on-one Q&A.
We can’t wait for March’s seminar and are open to anyone’s suggestions on what they would like to learn next time. Scott is the head trainer at Fit Fx and is always available to answer any questions you may have. Make sure you stop by and say hi!
In the mean time, like Bar Benders Fitness and Fit Fx on facebook. And as always, send us an email at barbendersfitness@gmail.com with any questions!
A huge thanks to everyone who came to Alpha today, we hope you had as much fun as we did!
This picture is a scary look inside what most of American’s body composition is. Over 1/3 of the population is overweight and are putting themselves in grave danger.
Take a look at the 120lb woman. She has a healthy balance of muscle tissue and adipose tissue (re: fat tissue). Now look at the 250lb woman. Aside from her absurd amount of adipose tissue, take a look at her internal organs. They are completely covered with fat! This is called visceral fat. Visceral fat increases the risk for heart disease, stroke, type 2 diabetes, breast cancer, colorectal cancer and premature death. This is completely preventable.
Take control of your life and educate yourself on the power of diet and exercise!
