Motivational Monday

"What you do today can improve all your tomorrows.  "

-Ralph Marston

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Fitness Tip of the Week:

• Within your workout, if you are one that likes lunges, squats or even wall sits make sure you are putting the pressure on the heel/back of your foot.  This will prevent the pressure from going toward the front of your foot which can cause knee problems.  With all three of these exercises, make sure your knee does NOT surpass over your toes, again this will help prevent knee problems!

Smoothie Recipe of the Week:

• Berry-and-Beet Green Smoothie
• 1 1/2 cups unsweetened almond milk
• 1/4 cup fresh orange juice (from 1 orange)
• 2 cups stemmed coarsely chopped beet greens (from 1 bunch)
• 1 1/2 cups frozen mixed berries
• 1 medium raw red beet, peeled and cut into wedges (about 7 oz.)
• 1 medium frozen banana, broken into large pieces

Visit This Link to View the Full Recipe

Lunch Recipe of the Week:

• Zesty Kale and Sweet Potato Bowl
• 1 pound diced peeled sweet potatoes (about 3 cups)
• 3 tablespoons olive oil, divided
• 1 teaspoon chili powder, divided
• 1 teaspoon kosher salt, divided
• 1/2 teaspoon black pepper, divided
• 1 large red bell pepper, quartered
• 1/2 cup unsalted roasted almonds, chopped
• 2 teaspoons grated lime rind, divided
• 1/2 teaspoon sugar
• 2 tablespoons fresh lime juice
• 1 tablespoon chopped fresh cilantro
• 2 cups hot cooked quinoa
• 4 ounces baby kale, chopped (about 4 cups)
• 1 ounce Cotija cheese, crumbled (about 1/4 cup)
• 1 ripe avocado, sliced
• 4 lime wedges

Visit This Link to View the Full Recipe

Dinner Recipe of the Week:

• Tuna & Tomato Mac and Cheese
• 8 ounces (about 3 cups) whole-wheat rotini pasta
• 2 tablespoons all purpose flour
• 1 cup non-fat milk, divided
• 1/2 cup grated extra-sharp Cheddar Cheese
• 1/2 cup grated pepper Jack Cheese
• 1/4 teaspoon ground ancho chili powder
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 1 1/2 cups reduced-fat cottage cheese, preferably low-sodium
• 1 5-to-6 ounce can chunk light tuna, drained and flaked
• 1 10-ounce can diced tomatoes with green chilies, drained
• 1/4 cup crumbled tortilla chips, preferably blue corn

Visit This Link to View the Full Recipe
               

Exercise of the Week:

Ab Windshield Wipers (3 sets of 30 seconds):
To make this more challenging, try it with your legs straight!

Stretch of the Week:

   Seated Forward Bend (15-30 second hold):