Posts Tagged ‘Diet’
Parmesan Fish Fillets
1 lb. white fish fillets (cod, flounder, turbot, sole, etc.)
1/4 cup low-fat Parmesan cheese
1/2 tsp. dried basil
1/2 tsp. lemon pepper
1/4 tsp. garlic powder
Fresh parsley, minced
Sprinkle paprika
1/2 tsp. salt (optional)
Preheat a large nonstick skillet. In a small bowl, combine basil, lemon pepper, garlic powder, and salt (if using). Sprinkle onto both sides of fish and cook for five minutes, turning once. Sprinkle fillets with cheese, parsley, and paprika, and cover pan. Cook for another five minutes or until the fish flakes when lifted with a fork. Serve immediately. Serves 4.
Preparation Time: 5 minutes
Cooking Time: 10 minutes
Nutritional Information: (per serving)
Calories: 286
Protein: 30 g
Fiber: 1 g
Carbs: 3 g
Fat Total: 6 g
Saturated Fat: 3 g
Honey-Mustard Salmon
4 salmon fillets, about 6 oz. each, with skin
2 Tbsp. Dijon mustard
1 Tbsp. honey
Salt and pepper to taste
Preheat broiler.
In a small bowl, mix Dijon mustard, honey, salt, and pepper with a fork. Place salmon skin-side down on broiler pan. Brush with honey-mustard mixture.
Broil about 5 to 7 inches from heat source for about 7 to 8 minutes or until fish flakes with a fork. Mustard may burn if flame is too hot. You can cover it with tin foil.
Serves 4.
Pizza Roll-up
2 wheat tortillas
3oz cup low-fat mozzarella cheese
3oz onion chopped
3oz green pepper chopped
3oz fat-free spaghetti sauce
dash oregano and/or dried red pepper
Week 4 Day 3 P90X Review – X Stretch
Nothing new today we did the X Stretch routine which we have been doing every Sunday since day one.
I really have grown to love this workout. Don’t be fooled just because it’s a stretch workout it’s still plenty hard. I don’t know about anybody else but each morning when I get up I’m stiff and sore from the prior days workout. I expect to be that way. If I’m not then I certain I’m not pushing hard enough. So my routine is I do my shakeology drink, take my vitamins and then push play. I can hardly wait for the warm up because it only takes a few minutes and the soreness is gone. With the stretch routine when I’m done I feel great I’m not sore and all the tense areas are loosened up.
Week 4 Day 1 P90X Yoga X
This week begins the last week in phase I. The exercises change in week four it is more of a recovery week preparing you for phase II. We start the week off with our favorite Yoga X. Friends as I have probably said before this is one tough workout. For me it is the hardest of all the workouts and for several reasons. First it requires muscular stamina. You have to hold your body up with your arms and in a squat position for extended periods of time. Balance is another factor and it simply takes time to build these traits.
P90X Day One Chest & Back
As expected Day one was a struggle. I did push-ups in many different forms (standard, military, wide fly, decline, diamond and bomber) each alternated with a series of Pull-ups (wide front, reverse grip, close grip, heavy pants, lawnmowers and back flys). These exercises can be done with bands a pull-up bar or dumbbells.
I plan on doing P90X many times so in this first pass and because of my poor performance on the fitness test I decided to use a combination of bands and dumbbells for this routine.
P90X Before the Fun Starts
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