Pork Tenderloin With Fresh Peach Salsa and Wine-Scented Rice

August 1, 2012

Ingredients

1 pork tenderloin (about 1 lb)
1/2 teaspoon kosher salt
1/4 teaspoon pepper
3 tablespoons extra-virgin olive oil, divided
2 tablespoons fresh cilantro, coarsely chopped
1 jalapeño pepper
2 peaches (or nectarines)
2 medium tomatoes
3/4 cup fresh pre-diced onions
1 teaspoon white balsamic vinegar

Steps

Preheat oven to 400°F. Preheat large sauté pan on medium-high 2–3 minutes. Season pork with salt and pepper (wash hands). Place 1 tablespoon oil in pan, then add pork; cook and turn 4–5 minutes or until well browned. Transfer pork to shallow baking pan; bake 15–22 minutes or until pork is 145°F. (Let pork stand 5–10 minutes before slicing.)
Prepare salsa while pork bakes. Chop cilantro and place in medium bowl. Cut jalapeño pepper in half (remove seeds); chop pepper finely and add to cilantro. Cut peaches into small pieces; add to peppers. Cut tomatoes into small pieces; add to peaches. Add onions; gently stir in vinegar and remaining 2 tablespoons oil.
Slice pork; serve with salsa.

CALORIES (per 1/4 recipe) 310kcal; FAT 15g; CHOL 85mg; SODIUM 220mg; CARB 13g; FIBER 3g; PROTEIN 31g; VIT A 15%; VIT C 50%; CALC 2%; IRON 10%

Wine-Scented Rice

Ingredients
3 tablespoons fresh cilantro, finely chopped
1 tablespoon extra-virgin olive oil
1 1/2 cups basmati or jasmine rice
3/4 cup fresh pre-diced onions
2 3/4 cups white wine/herb chicken broth

Prep

Chop cilantro; set aside.

Steps

Preheat medium saucepan on medium-high 2–3 minutes. Place oil in pan, then add rice and onions; cook and stir 1–2 minutes or until rice is toasted and onions begin to soften.
Stir in broth; bring to a boil. Cover and cook 1 minute, stirring often. Reduce heat to lowest setting; cook 22 minutes (do not stir or remove lid during cooking).
Fluff rice with fork; stir in cilantro and serve. (Makes 6 servings.)

CALORIES (per 1/6 recipe) 110kcal; FAT 2.5g; CHOL 0mg; SODIUM 420mg; CARB 20g; FIBER 1g; PROTEIN 2g; VIT A 2%; VIT C 2%; CALC 2%; IRON 4%
Shopping List

Homemade Protein Bars

July 31, 2012

via Oxygen Magazine

No-Bake Protein Bars

No-Bake Protein BarsReady in 40 minutes • Makes 6 servings

2 cups quick cook oats
1/2 cup natural peanut butter
4 scoops vanilla protein powder
1 tbsp ground flaxseed

1/2 cup water

Line a loaf dish with parchment paper.
Using clean hands, kneed all ingredients in a large prep bowl.
Spread dough into dish or pan, pressing down to flatten. Use a spatula smooth out the surface. Freeze for 30 minutes. Cut into six large bars. Serve and refrigerate the rest.

Optional ingredients:

1 tsp cocoa powder (add it in the mix)
dried fruit
raw maple syrup or honey (drizzle on top of pressed dough you put it in the freezer)

Nutrients per serving: Calories: 310, Total Fats: 13 g, Saturated Fat: 2 g, Trans Fat: 0 g, Cholesterol: 25 mg, Sodium: 30 mg, Total Carbohydrates: 28 g, Dietary Fiber: 5 g, Sugars: 5 g, Protein: 22 g, Iron: 2

Week 1 – Legs/glutes

July 30, 2012

Holding dumbbells, perform 3-4 sets of 12-15 reps of each exercise. Increase weight with each set.

Lunges
Sumo squats
Straight-legged deadlifts
hamstring curls or hamstring curl with band
standing calf raises

Chicken Lettuce Wraps

July 30, 2012

Ingredients

boneless chicken breast
Old Bay seasoning
Bibb lettuce
avocado
corn
fresh tomatoes or salsa

Dressing

Mix together:
1/4 cup soy sauce
1 teaspoon garlic
1 tablespoon ginger
2 tablespoons brown sugar
2 tablespoons hot sauce

Directions

1. Sprinkle chicken with Old Bay seasoning and bake at 420 for 30 min or until done.
2. Dice chicken, avocado, and tomatoes (or use fresh salsa)
3. Peel off a leaf of lettuce. Top with chicken, corn, avocado, and salsa.
4. Drizzle dressing on top.

Enjoy!

Week 1 – Nutrition

July 29, 2012

Week 1

The Nutrition Plan

With this simple meal plan, you should never be hungry. Although this is a basic plan to get you started, I will be adding delicious recipes each week to show you that eating healthy meals does not have to be boring or bland.

You will eat 5-6 small meals or snacks each day. Meals/snacks will consist of protein, fruits and vegetables and carbohydrates. I suggest you limit carbohydrates to breakfast and lunch. After workouts, you should eat a snack/meal that includes 20-30 grams of protein and 30 grams of carbohydrates, for example a protein shake and fruit.

You should also drink water throughout the day. 8-10 glasses of water per day will keep you hydrated. If you enjoy coffee or tea at breakfast, that is fine. Just don’t overdo it with heavy cream and sugar.

Also, feel free to enjoy a crave meal/snack once a week. So, once a week eat pizza, a cheeseburger, a piece of cake, some cookies or whatever you really like to indulge in and don’t feel guilty about it!

Protein foods would include: protein shakes, egg whites, chicken breast, lean turkey, very lean beef, water-packed tuna, low-fat fish, and non-fat dairy, such as cottage cheese and yogurt.

Vegetables can include any green vegetable with limited amounts of corn, carrots, cauliflower, or other non-green vegetables.

Carbohydrates include oatmeal, brown rice, or sweet potato.

Minimal amounts of non-saturated fat are included, such as natural peanut butter, olive oil, avocado and almonds.

Example meal plan:

7am Breakfast
1-2 slice of rye bread toasted with a tsp of almond butter or peanut butter on each slice
6 egg whites and 2 whole eggs – scramble or create omelet with veggies
or
1 cup oats, veggie omelet, strawberries

9am Snack
fruit and a serving of non-fat yogurt or greek yogurt
or handful of almonds

12pm Lunch
4-6 oz chicken or fish
1-2 cup green veggies
sweet potato with butter or avocado

2-3pm Snack
Protein shake and some nuts
or cottage and grapes
or apple with peanut butter

5-6pm Dinner
4-6 oz chicken, lean steak, or fish
1-2 cup green veggies

9pm or so (if hungry)
Protein smoothie

Week 1

July 29, 2012

Congratulations on beginning your journey towards a healthier lifestyle! Developing healthy eating habits and fitting in regular exercise that includes cardio as well as resistance training sessions into your routine is important part of becoming healthy and fit. We are going to keep the first week simple. If you have any questions at all along the way, don’t hesitate to contact me.

Week 1

The Nutrition Plan

Protein foods would include: protein shakes, egg whites, chicken breast, lean turkey, very lean beef, water-packed tuna, low-fat fish, and non-fat dairy, such as cottage cheese and yogurt.

Vegetables can include any green vegetable with limited amounts of corn, carrots, cauliflower, or other non-green vegetables.

Carbohydrates include oatmeal, brown rice, or sweet potato.

Minimal amounts of non-saturated fat are included, such as natural peanut butter, olive oil, avocado and almonds.

Example meal plan:

9am Snack
fruit and a serving of non-fat yogurt or greek yogurt
or handful of almonds

12pm Lunch
4-6 oz chicken or fish
1-2 cup green veggies
sweet potato with butter or avocado

2-3pm Snack
Protein shake and some nuts
or cottage and grapes
or apple with peanut butter

5-6pm Dinner
4-6 oz chicken, lean steak, or fish
1-2 cup green veggies

9pm or so (if hungry)
Protein smoothie

The Workout Plan

Plan on doing 3-5 cardio sessions each week. Cardio should be intense and last 20-40 minutes per session. You should also do 3 resistance training sessions each week. You can do the cardio and resistance training on the same days or on alternating days.

Cardio suggestions:

Most cable companies have free on-demand workouts that you can do right in your own living room. Choose a different cardio workout each day so that you don’t get bored
Go for a run using interval training. Here is an example of an interval training workout that can be done outside or on the treadmill.
Jump rope

Whatever you do, commit yourself to a minimum of three intense cardio training sessions each week. Some people feel that they will burn the most fat if they do cardio in the morning on an empty stomach. If it helps to get the exercise out of the way in the morning, this might be an option for you . Keep an exercise journal, so that you can keep track of your progress.

Weight/resistance training

chest/back/bis

legs/glutes

shoulder/tris/abs

Sample Workout Plan

Day 1 – cardio

Day 2 – chest/back/bis

Day 3 – cardio

Day 4 – legs/glute

Day 5 – cardio

Day 6 – shoulder/tri/abs

Day 1 – cardio/chest/back/bis

Day 2 – rest

Day 3 – cardio/legs/glutes

Day 4 – rest

Day 5- cardio/shoulders/tris/abs

Day 6 -rest or cardio

Day 7 -rest or cardio

Week 1 -Chest/back/bis

July 29, 2012

Do 1 warmup set and then 3 sets of 8-12 repetitions for each exercise. You should try to increase weights/resistance with each set. For example, your first set might be 8 lbs of 12 reps. Your 2nd set might be 10 lbs of 10 reps and your third set might be 12 lbs of 8 reps. If you can easily complete 12-15 repetitions, you should increase the weight. Click on the link for instructions for each exercise.

Chest

Chest press
dumbbell flyes

Back

dumbbell rows
back extensions

Biceps

standing bicep curls
concentration curls

12-Week Fitness Challenge

July 16, 2012

Get Fit! Get Strong! Get Healthy!

We are starting our 12-week fitness challenge on Monday, July 30th. If you are interested in joining us, please click on this link fitness challenge to register. Email completed forms to christy@alittlepieceofsunshine.com. If you are unable to print the form and scan it to send it back, simply email me with your answers to the questions and type your name at the end to sign your registration!

Throughout the 12 weeks, I will provide daily exercises, nutrition plans, and other tips and tricks to put you well on your way to a healthier you! We’re excited to be embarking on this healthy journey with you!

I want more!

June 18, 2012

I have often set my sights on a future goal, thinking that once I hit this goal I will finally be happy. I will have arrived. Only, once I reach my destination, after the initial euphoria, I am often disappointed. I am not satisfied. I want more.

This would leave me feeling empty and often sad. What did I do wrong? When will I finally be satisfied with my life? Well, it took me many years to discover the answer and that is never, which, as it turns out, is a good thing. I want more. That’s the secret to a happy life, always wanting more, for yourself, for your children, for your family.

Don’t become complacent. I have learned that goals are the key. Goals should be set on a daily basis – long term and short term. However once these goals are reached, you are not finished. You must reevaluate and set more goals. You must constantly strive for a better life…keep wanting more.

That’s not to say that you shouldn’t be happy with your current state. Definitely live in the moment. Sit back and enjoy all that you have accomplished. Ponder everything that has brought you to this point in your life. But don’t get complacent. Don’t lose that hunger that drives you to push forward and seek more successes and experiences.

Life is about experiences and the journey, not the destination. Don’t think in terms of if only….If only we could buy a house, then I’d be really happy…If only we had more money, then I wouldn’t worry…If only I lost weight, everything would be perfect. Don’t make your happiness contingent on single events. You will be disappointed. You will be left wanting more. Instead, be happy with these accomplishments. Be proud of yourself, but think about the future, what your new goals in life are.

Don’t become complacent and satisfied with your life. Keep striving, keep wanting more. Reinvent yourself often. Try new things. Think outside the box. If you are not happy with where you ended up, realize that you can start again. This is not an ending, but a new beginning. Life gets really exciting when you think of all of the possibilites. If you weren’t able to achieve certain goals or some dreams just seem impossible, then start over. Set new goals. Keep dreaming. Keep moving forward. Don’t sit idly, letting life pass you by. Keep wanting more.

Christy Burke

Christy is a freelance graphic designer, full-time mommy, positive thinker and part-time blogger.

10. It Gets Better

June 13, 2012

You might be having a rough day, month, or even a difficult year. The good thing is that it will get better. Just hang in there. You are strong. You are meant to persevere. It’s your choice. You can give up, give in, or give it all you’ve got. So, keep pushing through. You will survive and you’ll come back better than ever. So, take a deep breath. You’ve got this!