30 Days 30 Minutes, Day 9

Hi there

Friday was a good day for weight training. This will help you build up the necessary muscle  you body needs. A little open secret  and muscles is that it burns off fat even you are sleeping or stuck in a chair unable get up and move as your body requires. Bare that in mind when you start talking your self out of pumping  little iron.

If you are seeing this post a little too late, tomorrow is a new day. make yourself whole  by working out with weights. Below are some recipes for nice salads


Here is a video to help you complete your workout. Enjoy


Except from Women’sHealth magazine on losing belly fat

Metabolic slowdown is a real thing. It’s due to your muscle mass declining—by up to eight percent each decade after age 30 and up to 10 percent after the big 5-0. “You lose about a half pound of lean muscle every year in your twenties, thirties, and forties, and once you hit your fifties, you lose roughly a pound a year,” says Wayne Westcott, Ph.D., an exercise physiologist at Quincy College in Boston. Although researchers aren’t exactly sure how this happens, the leading theory is that your body starts breaking down muscle at a faster rate than it can build it back up again. Muscle is metabolically active, so your metabolism slows as it declines.

Unlike some slimming foods, this salad will leave you loaded with energy: “Sweet potatoes are a vitamin- and mineral-rich energy source that also contain resistant starch, a natural dietary fiber that ‘resists’ digestion in the gut to help keep you full longer,” says Glassman. “Grapeseed oil contains monounsaturated fats, which take time to digest, helping you eat less while staying energized.” Make it tonight to have lunch covered all week long.

Sweetgreen Turkey and Fall Vegetable Salad
Makes 8 servings

10 cups baby greens
Marinated turkey (recipe below)
Roasted Brussels sprouts and sweet potatoes (recipe below)
Cranberry maple vinaigrette (recipe below)

Toss all ingredients together in a large salad bowl, adding as much dressing as you like. Serve immediately.

Marinated Turkey

1 clove garlic, smashed
1 sprig rosemary, stemmed and chopped
1 Tbsp Dijon mustard
2 Tbsp maple syrup
½ cup grape seed oil
½ cup warm water
1 tsp kosher salt
2 lbs skinless boneless turkey breast

Combine all ingredients except turkey in a blender or food processor, and blend until smooth, about two minutes. Place the turkey breast in a large freezer bag, and add the marinade to the bag. Let the turkey marinate overnight, and roast in 325°F oven until internal temperature reaches 165°F, about 40-60 minutes. Remove turkey from oven, and allow it to cool before cutting.

Roasted Brussels Sprouts and Sweet Potatoes

1 large sweet potato, cut into ¾” cubes
4 cups Brussels sprouts, stemmed and cut in half
¼ cup grape seed oil
2 tsp kosher salt
Fresh cracked pepper to taste

Once the turkey is done, turn up the oven to 400°F. Toss the vegetables in a large bowl with the oil, salt, and pepper to thoroughly coat. Arrange the vegetables in a single layer on a cookie sheet, being careful not to crowd the pan (use two large cookie sheets if necessary). Place the vegetables in the oven until well-browned and fully cooked, about 20 minutes. Remove them from the oven, and allow them to cool slightly while you make the dressing

Cranberry Maple Vinaigrette

½ cup fresh cranberries
1 Tbsp maple syrup
¼ cup Balsamic vinegar
2 tsp Dijon mustard
¼ cup warm water
½ cup grape seed oil
½ tsp kosher salt
Fresh cracked black pepper to taste

Combine all ingredients in a blender or food processor. Start on slow, and increase speed until smooth, about two minutes.

…see ya tomorrow


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