Cranberry Turkey Roll-up

Cranberry Turkey Roll-Up  | Recipe and Photo By MyFitness Pals

Ingredients

  • 4 (10-inch) 100% whole-grain tortillas (about 190 calories each)
  • 1/2 cup (140 grams) canned whole-berry cranberry sauce
  • 12 thin slices (12 ounces or 340 grams) deli turkey breast
  • 2 medium (240 grams) tomatoes, halved and sliced
  • 12 small lettuce leaves, washed
  • 4 slices (4 ounces or 115 grams) Swiss cheese, halved

Directions

Lay out 1 tortilla on a large plate, and microwave for 10–20 seconds. This will soften it, making it easier for you to roll.

Spread 2 tablespoons cranberry sauce in the center of the tortilla wrap. Layer turkey slices, tomatoes, lettuce leaves and cheese on the wrap. Leave 1–2 inches on the sides of the tortilla.

To create your roll-up, fold in the sides of your tortilla, then tightly roll toward the top.

Top with deli sliced turkey, sliced tomatoes, lettuce leaves and cheese. Fold in the sides of the tortilla, then roll tightly toward the top. Repeat to create 3 more rolls. Wrap each roll in plastic wrap, and refrigerate for at least 20 minutes.

When you’re ready to serve, remove the plastic wrap and slice into 46 roll-ups.

Nutrition Information

Serves: 4 |  Serving Size: 1 roll (makes 4-6 roll-ups each)

Per serving: Calories: 392; Total Fat: 12g; Saturated Fat: 5g; Monounsaturated Fat: 2g; Cholesterol: 50mg; Sodium: 862mg; Carbohydrate: 36g; Dietary Fiber: 6g; Sugar: 5g; Protein: 30g

Nutrition Bonus: Potassium: 531mg; Iron: 18%; Vitamin A: 29%; Vitamin C: 46%; Calcium: 28%

Are You Baking Those Granolas?

No Bake Granola Bars | Recipe and Pictures by MyFitnessPal

Ingredients

  • 1 cup rolled oats
  • 1 cup Rice Chex (or other cereal)
  • 2 tablespoons chia seeds
  • 2 tablespoons ground flaxseed
  • 1/4 cup pumpkin seeds
  • 1/4 cup chopped almonds (or your favorite nut)
  • 1/2 cup nut butter
  • 1/3 cup honey
  • 2 tablespoons chocolate chips, optional

Directions

Combine dry ingredients in a bowl.

Microwave honey and nut butter in a separate bowl for 45 seconds and stir to combine.

Add wet ingredients to dry and mix until well coated.

Press into an 8×8 or 9×9 pan (line with parchment paper for easy removal) and freeze for 30 minutes.

Cut into 8 bars and store in the fridge.

Nutrition Information

Serves: 8|  Serving Size: 1 bar

Per serving: Calories: 263; Total Fat: 13g; Saturated Fat: 2g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 32mg; Carbohydrate: 31g; Dietary Fiber: 5g; Sugar: 12g; Protein: 9g

Nutrition Bonus: Potassium: 92mg; Iron: 16%; Vitamin A: 1%; Vitamin C: 1%; Calcium: 10% 

Spinach Dip Remix

Spinach Goatichoke Dip | Photo and Recipe by MyFitnessPal

Serves ~ 10-12
Serving Size: 1/4 cup

Ingredients

  • 1 (14 ounce) can artichoke hearts, drained and rinsed
  • 12 ounces fresh, baby spinach
  • 5 ounces Goat cheese, Chevre
  • 3/4 cup plain 2% Greek yogurt

Directions

1. In a large skillet, wilt spinach over medium-low heat, covered and stirring every few minutes. When wilted, remove from heat. Gently press excess water from leaves and set aside.

2. Blend up the artichoke hearts using a food processor, reserving one small heart for a garnish if you like. Add goat cheese, spinach and pulse until incorporated.

3. Combine everything into one bowl, add Greek yogurt and mix well. If you prefer to serve it warm, simply heat in a saucepan over low heat, stirring frequently until warm and melted, about 5 minutes. Serve with bagel or pita chips, crackers or baby carrots.

Note: This recipe can be prepared ahead of time if stored in the refrigerator. If serving cold, let it sit out for 20 minutes and give it a good stir before serving to allow it to soften.

Why Should You Try Pilates

Erin-N

Like most, I had tried Mat Pilates at my local gym. Coming from a very athletic background, I felt pretty confused around 10 minutes in. Not really grasping the concept or fully understanding the buzz behind it all.   After my first class I left feeling nothing, a little disappointed and to be honest, bored. 

I was a non-believer,unconvinced on the whole thing.  It seemed too “slow for me.” I’m used to challenging workouts, heavy lifting,pushing the limits and fast speeds. This to me, didn’t seem challenging enough or beneficial for an athlete, or so I thought…
I didn’t really get involved too much in Pilates until I was severely injured years later. I sustained a life altering injury to my leg, which nearly resulted in amputation.  I didn’t walk for two years.  I needed some form of exercise and rehabilitation, and decided to research Pilates. What I discovered, along with the personal physical benefits I saw, amazed me.  I decided to further pursue it and become trained in “Stott Pilates” myself. Pilates, when done the right way, reaps major physical and mental benefits. The science and functionality makes sense, it works, and it creates some killer abs!
 
BENEFITS OF PILATES
·     Improved Flexibility
·     Better Balance
·     Muscular Endurance
·     Improved muscular activation
·     Spinal Mobility
·     Mental and Body Awareness
·     Ability to properly engage the Deepest stabilizing muscles (Transverse Abdominis, Multifidus, Pelvic Floor,QFL)
 
WHAT PILATES DOES NOT DO
·     Not a cardiovascular workout, it will generally not reach an aerobic level
·     Not a replacement for strength or traditional weight training, it is however a great addition
·     Not a big calorie burner, on average a Mat Pilates class will burn approximately 150-250 calories.
 
Research shows (Fitness journal 2014)
 
Better Dynamic Balance with 5 weeks of Pilates equipment training,dynamic standing balance improved in healthy adults (average age 27) compared with control subjects (Johnson et al. 2007) Women over 60 who took Pilates mat lessons for 12 weeks made gains in dynamic balance and reaction time had fewer falls (Irez et al.2001)
 
More life satisfaction woman who participated in twice weekly, 1 hour Pilates mat classes for 6 months enjoyed greater life satisfaction (Cruz-Ferreira et al.2011a)
 
Improved psychological well-being. In addition to being more satisfied with their lives, these women improved their physical self-concept and health perception, contributing to an improvement in overall psychological well being (CruzFerreira et al.2001a)
 
Enhanced brain function. An analysis of five case studies showed that the brains neural networking activity increased over ten weeks of intensive Pilates training. (Bein et al 2013)
 
What’s with all the inhales and exhales you say?  Like most you probably attended your first class didn’t pay attention to the breathing left and felt nothing.  I promise you give it a shot and do it correctly you will reap the benefits ten fold.   Pilates helps to engage the Deep Stabilizing muscles like no other exercise. Particularly the transverse abdominis, which acts almost, like a corset for the body wrapping horizontally around.  It targets these muscles every exercise and every direction you move with the added breath to help further engage.
 
Lets test the breath. Inhale deeply through your nose and into the deepest part of the lungs. Be sure to expand your ribcage back and sides. Now place your hand on your abdomen and blow all of your air out through your mouth with a little force as if you were blowing through a straw. You should feel your muscles contract.  Now all you have to do is put that all together while practicing the specific exercise and you are set. When done the right way, with the correct technique, Pilates is not easy no matter how strong or how much of an athlete you think you are.
 
Pilates has been around for over 100 years. The science is there it just works.  As Joseph Pilates said himself ” you will feel better in ten sessions, look better in twenty sessions, and have a completely new body in thirty sessions.