Best weight loss

Monday, January 19, 2015

Turkey Teriyaki & Veggie Stir-Fry

Makes 4 servings 4

Prep time 20 minutes PT20M

Total time Under 30 minutes PT30M

Nutritional Information

Calories	350	Fat	8g
Protein	24g	Cholesterol	35mg
Carbohydrates	41g	Sodium	820mg
Fiber	4g	Saturated Fat	1g
Sugars	11g

Ingredients

2 cups JENNIE-O® Split Turkey Breasts

2 tablespoons HOUSE OF TSANG® sesame oil, divided

1 onion, cut into wedges

1 red bell pepper, cut into strips or chunks

6 green onions, cut diagonally

1 cup peapods

1 cup broccoli florets

½ cup HOUSE OF TSANG® KOREAN TERIYAKI™ stir-fry sauce

2 cups hot, cooked rice

Directions

Cook turkey as specified on package. Always cook to well-done, 165ºF as measured by a meat thermometer. Cut into pieces.

Heat 1 tablespoon oil in wok or large skillet over medium-high heat. Add cooked turkey. Stir-fry 2 to 3 minutes. Remove turkey from wok.

Heat remaining 1 tablespoon oil in wok. Add onion, bell pepper, green onions, peapods and broccoli. Stir-fry until vegetables are crisp tender. Stir in turkey and teriyaki sauce. Stir-fry until heated thoroughly.

Serve over hot rice.

Always cook to an internal temperature of 165°F.

Photo: Getty Images

By Steven Reinberg
HealthDay Reporter

WEDNESDAY, Jan. 14, 2015 (HealthDay News) — Being sedentary may be twice as deadly as being obese, a new study suggests.

However, even a little exercise — a brisk 20-minute walk each day, for example — is enough to reduce the risk of an early death by as much as 30 percent, the British researchers added.

“Efforts to encourage small increases in physical activity in inactive individuals likely have significant health benefits,” said lead author Ulf Ekelund, a senior investigator scientist in the Medical Research Council Epidemiology Unit at the University of Cambridge.

The risk reduction was seen in normal weight, overweight and obese people, Ekelund said. “We estimated that eradicating physical inactivity in the population would reduce the number of deaths twice as much as if obesity was eradicated,” he said.

From a public health perspective, it is as important to increase levels of physical activity as it is to reduce the levels of obesity — maybe even more so, he added.

The report was published Jan. 14 in the American Journal of Clinical Nutrition.

“The message from this study is clear and simple — for any given body weight, going from inactive to active can substantially reduce the risk of premature death,” said Dr. David Katz, director of the Yale University Prevention Research Center.

The study is a reminder that being both fit and lean are good for health, he said. “These are not really disparate challenges, since the physical activity that leads to fitness is also a way of avoiding fatness,” Katz said.

For the study, Ekelund and his colleagues collected data from 334,000 men and women. Over an average of 12 years of follow-up, they measured height, weight, waist circumference and self-reported levels of physical activity.

Ekelund’s group found that a moderate amount of physical activity, compared with no activity, was the key to lowering the chances of premature death.

The researchers estimated that exercise that burns between 90 and 110 calories a day could reduce the risk of an early death by between 16 percent and 30 percent. The effect of moderate exercise was greatest among normal weight people, but even overweight and obese people saw a benefit, they said.

Using the most recent data on deaths in Europe, Ekelund’s team estimated that 337,000 of the 9.2 million deaths of European men and women were linked to obesity. However, twice that number of deaths could be connected to lack of exercise.

Samantha Heller, a senior clinical nutritionist and exercise physiologist at New York University Medical Center in New York City, said, “If you look at the human body, you will notice the odd, irregular shapes of the bones and muscles. Just the musculoskeletal architecture of the human body shows that it is designed to move.”

The adaptations the body makes to regular exercise are nothing short of “astounding,” she said. Aerobic exercise ignites the body’s immune system, improves mental function, boosts energy, strengthens muscles and bones, and reduces the risk for chronic diseases such as heart disease, cancer and diabetes, she said.

“If we do not move, we will not be able to move,” Heller said. “‘Gee, I am so sorry I exercised today’ is something no one has ever said.”

More information

Visit the American College of Sports Medicine for more on obesity and exercise.

The Crazy Reason Amanda Peet Put Cabbage on Her Breasts

Actress Amanda Peet was on The Ellen DeGeneres Show last week, a mere month after the birth of her third child, Henry. And she had an unusual personal photo to share: A shot taken by her husband of Peet brushing her teeth…with cabbage leaves stuffed in her bra. Wait, what?

“Apparently when you get engorged, after the baby’s born the milk comes in and some people get very painful engorgement,” Peet explained. “And you can put cold cabbage leaves on your boobs and apparently it stops the milk. So this is my husband being very amused by my porno boobs even though I’m in excruciating pain.”

Peet told DeGeneres that she’d used the home remedy with her two previous children too, but “it doesn’t really work, really,” she laughed.

Cabbage leaves have long been recommended by lactation consultants as a home remedy for engorgement as well as to help decrease milk supply. But there isn’t much research about the effectiveness of this treatment. A 2010 Cochrane Library review found that there wasn’t statistically significant evidence that cabbage leaves could help engorgement. And a 2008 Indian study comparing cold cabbage leaves to alternating hot and cold compresses didn’t find any difference in effectiveness in relieving engorgement, and found that the hot and cold compresses were better at relieving pain.

So while it probably won’t hurt to wrap your boobs with cabbage, it might not help much either. And as one La Leche League article notes, “Mothers should know that there may be some smell of cooked cabbage if they choose this treatment method.” Yum!

Photo: Getty Images

Whether you’re talking, scowling or smiling, a groove forms on your skin the moment you move one of your facial muscles. That groove is perpendicular to the movement of the underlying muscle, explains Dr. Anthony Rossi, a dermatologist at Memorial Sloan Kettering Cancer Center. “For example, forehead grooves are horizontal because our forehead muscle pulls up,” Rossi says.

When it comes to your smile, the largest of the lines that form are the “nasolabial folds”—those big parentheses of skin that arc downward from the sides of your nose to the corners of your mouth, explains Dr. Marc Glashofer, a New York-based dermatologist. Those folds appear every time you smile. And as you grow older, those happy-face grooves don’t fade away once you stop beaming, Glashofer says.

But don’t blame your smile. The real culprit is your skin’s diminishing elasticity.

Rossi calls the biological changes that hurt your skin’s rebound abilities “intrinsic aging.” These include breakdowns to the underlying structure of your skin due to factors like fat loss and muscle atrophy. Rossi says your genetic makeup also affects how your hide holds up to years of smiling. “We know different ethnicities age differently,” he says, adding that your skin’s natural melanin concentrations and oil production also play a role in how quickly your smile groves will start to leave their mark. Unfortunately, many of those variables are out of your hands.

But here’s one factor you can control: ultraviolet radiation exposure from sunlight. “This is actually the number-one cause of wrinkles,” Glashofer says. The more sun your skin soaks up, the more its connective tissue breaks down, leaving it less firm and less elastic.

For that reason, Glashofer and Rossi recommend the daily use of a sunscreen that guards against both UVA and UVB rays. Both dermatologists also advise keeping your skin well hydrated, which starts with drinking plenty of water. Rossi says H2O is a major component of your dermis—the layer of skin that houses many of the structural proteins that keep you looking youthful. He also suggests using a skin moisturizer, which helps your skin lock in water.

Retinol-based creams are also aces at fending off age lines, Rossi says. “They not only promote the formation of new skin cells, but they also increase collagen production, which improves the appearance of wrinkles and slows their formation,” he explains.

Of course, you could also try to limit your smiles. But you’d be forgoing the immune system-boosting, stress-lowering benefits of a good laugh. “I would never tell anyone to avoid smiling,” Glashofer says. “You are truly blessed to have an abundance of smiles in your life.”

This article originally appeared on Time.com.

Photo: Getty Images

Big Bang Theory and Wedding Ringer actress Kaley Cuoco Sweeting recently posted Instagram photos of herself post-sinus surgery, prompting rumors that she’d had a nose job for cosmetic purposes. But earlier this week on The Ellen Show, Cuoco Sweeting revealed the real reason she went under the knife: an “addiction” to Afrin nasal spray that she says ruined her sinuses.

Is this legit? Faoud Ishmael, MD, assistant professor of medicine at Penn State Milton S. Hershey Medical Center and Health System, says it certainly can be. “Over-the-counter decongestant sprays can cause rebound effects,” explains the allergy and immunology doctor, “which make you feel like you need to keep using them over and over.”

The actress’s reason for needing surgery also makes sense, says Dr. Ishmael, since these types of medicines can cause tissue damage if used too often or for too long.

If you’re an allergy sufferer or have ever used a nasal spray to clear congestion, this news may have you wondering about your own sinus health. Here’s how to avoid Cuoco Sweeting’s mistakes, and to unstuff yourself safely.

How OTC nasal spray works

Decongestant sprays like Afrin—as well as some from Zicam, Mucinex, and Vicks—contain an active ingredient called oxymetazoline, which works by constricting blood vessels in swollen nasal tissue. The tissue shrinks temporarily, opening up airways and allowing the user to breathe easy.

But after a few hours, that nasal tissue swells back up. “And if you use the spray consistently for more than a few days at a time, the blood vessels in your nose get used to having the medicine around,” says Dr. Ishmael. “When it wears off, they dilate, even more than if you hadn’t started using it in the first place.”

From there, it becomes a vicious cycle: The more you spray, the worse your rebound inflammation gets—but the worse your inflammation, the more you feel the need to spray.

“You can absolutely get addicted,” says Dr. Ishmael. “I see it fairly commonly in my practice: Patients start using it and they can’t get off it.”

Cuoco Sweeting told Ellen Degeneres she was dependent on the spray for years. “At awards shows I would have to pick out the right clutch so I could fit my Afrin in it, and I’d be under the table snorting it,” she said. “I couldn’t get enough.”

The dangers of long-term use

These products are labeled with a warning not to use them for more than three days at a time, and to not exceed two doses in any 24-hour period. But because they’re offered over the counter, it’s difficult for doctors or pharmacists to regulate how much a patient is using them.

Overuse of decongestant sprays can cause blood vessels to narrow so much that blood supply to parts of the nose become cut off, causing tissue to die, Dr. Ishmael says. This can leave you vulnerable to infections, sinus pain, and persistent inflammation and congestion.

“I’ve seen patients with actual holes in their septum, right in the middle of the nose,” he says. “I can shine a light in one nostril and see the light come right out the other side, because there’s literally tissue missing.”

Surgery to fix these problems might involve repairing holes in the septum, or shaving off areas of dead or damaged tissue that have blocked breathing passages, says Dr. Ishmael, who was not involved in Cuoco Sweeting’s diagnosis or treatment.

If a person is using a nasal spray several times a day, permanent damage could occur in a matter of weeks or months, he says. And while it’s less common, long-term and frequent use can also raise blood pressure throughout the body, since it affects the constriction of blood vessels.

How to safely treat your symptoms

Afrin and other nasal decongestants are safe to use when you need a quick fix, says Dr. Ishmael, but he recommends using them occasionally at most, and only as directed.

“People like it because it starts to work almost immediately, so we tell our patients it’s okay to use if you have a cold and you’re really miserable,” he says. “But you should be aware of the potential side effects if you use it longer than two or three days.”

If you’re going on three days and you still can’t breathe easily, stop using OTC sprays and see your doctor: He or she can prescribe a steroid spray or antihistamine pills which don’t seem to cause rebound effects and are safer for long-term use. (One steroid spray, Nasacort, is currently sold over the counter, and another, Flonase, will be available early this year.)

Getty Images

By Steven Reinberg
HealthDay Reporter

THURSDAY, Jan. 15, 2015 (HealthDay News) — U.S. health officials have hard numbers to back up their warnings that this season’s flu shots are less than perfect: A new study finds the vaccine reduces your risk of needing medical care because of flu by only 23 percent.

Most years, flu vaccine effectiveness ranges from 10 percent to 60 percent, reported the U.S. Centers for Disease Control and Prevention.

Despite the reduced effectiveness of this season’s flu shot, “vaccination is still important,” said lead report author Brendan Flannery, an epidemiologist with the CDC.

“But there are ways of treating and preventing flu that are especially important this season,” he added.

These include early treatment with antiviral drugs and preventing the spread of flu by washing hands and covering coughs, he said.

Twenty-three percent effectiveness means that there is some benefit — a little less flu in the vaccinated group. Flu is usually more common among unvaccinated Americans, Flannery said, “but this year there is a lot of influenza both in people who are vaccinated and in people who are unvaccinated.”

The findings are published in the Jan. 16 issue of the Morbidity and Mortality Weekly Report.

As of early January, the middle of flu season, flu was widespread in 46 states, and 26 children had died from complications of the infection, CDC figures show.

The vaccine’s reduced effectiveness highlights the need to treat serious flu quickly with antiviral drugs such as Tamiflu or Relenza, the CDC said. Ideally, treatment should start within 48 hours of symptoms appearing.

Spot shortages of these drugs have been reported, and the CDC said that people may have to contact several pharmacies to fill these prescriptions. However, it anticipates enough supply overall to meet the high demand.

In flu seasons when the vaccine is well matched to the circulating H3N2 strains, effectiveness has been between 50 and 60 percent, the CDC said. This year, however, about 70 percent of the H3N2 virus seen has been different from the H3N2 strains in the vaccine, which explains its reduced effectiveness, Flannery said.

Flu viruses change constantly, and this new H3N2 virus did not appear until after the flu strains were chosen for inclusion in the current vaccine, he explained.

Vaccine effectiveness is also related to the health of those getting vaccinated. The vaccine works best in young, healthy people, and is less effective in those 65 and older, the report noted.

This year’s shot is most effective — 26 percent — for children 6 months old through 17 years. Older people get less benefit — just 12 percent for those 18 to 49 years and 14 percent for those 50 and older, the CDC said.

Although the vaccine is less reliable than in some years, the CDC still recommends that everyone 6 months and older get vaccinated. Vaccination can prevent some infections and reduce severe disease that can lead to hospitalization and death, the agency said.

Also, the vaccine protects against three or four flu viruses, some of which may circulate later this season, Flannery said.

Dr. Marc Siegel, a professor of medicine at NYU Langone Medical Center in New York City, agreed. As other flu strains included in the vaccine emerge later in the season, he predicted the vaccine’s effectiveness will rise to about 40 percent.

Flu activity so far this season has been similar to the 2012-2013 flu season, which was classified as a “moderately severe” flu, officials say. Siegel said that season “the vaccine’s effectiveness was about 40 percent, so this is even worse.”

However, he agreed it’s a good idea to get a flu shot. “Twenty-three percent is better than nothing, and there is no downside to getting the vaccine,” Siegel said.

More information

For more on flu, visit the U.S. Centers for Disease Control and Prevention.

Photo: Getty Images

When Valerie Jarrett took to LinkedIn to announce that President Obama would sign a Presidential Memorandum giving federal employees at least six weeks of paid sick leave when a new child arrives, everybody thought the same thing: “Valerie Jarrett’s on LinkedIn?”

After people got past that, the general online response was even more juvenile, to wit: if people want to have kids, we, the taxpayers, shouldn’t have to pay for their time off.

Look, I know parents can be annoying, always acting as if some non-accomplishment—“he grew another hair!”—is the equivalent of inventing the next Uber.

But, quite apart from the fact that the future of the species depends and, barring some spooky cloning breakthroughs, will always depend on people making new people inside their bodies, the truth is that family leave is not a vacation.

Do not worry, child-free federal workers, that your parenting co-workers will be off having a nonstop party with their newborns in those six paid weeks of leave while you are at your day job. I assure you, they are working.

If it helps, think of family leave not as a vacation, but as a job swap. The new parents are swapping the jobs they know for shift work in an excrement-making factory with a co-worker who cannot communicate except by weeping or kicking. Plus, the shift never ends. And the chances of promotion are zero.

Meanwhile, we the workers who remain in our day jobs, are getting paid to have real conversations with people who know where their thumbs are. It’s not even a close call on who has the better deal.

This attitude—looking after completely helpless newborn=vacay—may be why the U.S. is the only western country that has no federally mandated maternity leave. New Guinea doesn’t have any either; neither does Libya. So, the U.S. is rolling with a cool crowd.

Moreover, what’s the alternative? Having a co-worker return to his or her job right from the delivery room or as soon as he or she needs money? Do we really want that?

New parents are undergoing a huge emotional shift. It doesn’t always make them the best colleagues. They’re a bit like teenagers when they fall in love for the first time crossed with bros after they discover Crossfit: preoccupied. We probably want to give them a bit of cooling off time, almost like a quarantine except it’s a “parentine” (see what I did there?), so they can regain their senses.

Yes, parents choose to have children. But they’re doing it for all of us, like jury duty, or being the designated driver, or talking to the sadsack in the corner at the party so he doesn’t kick us all out of his apartment; they’re taking one for the team. So we should make sure the exercise doesn’t make them completely broke within the first month and a half. After all, if nobody had kids, who would invent the next Uber?

This article originally appeared on Time.com.

Lemon Garlic Turkey Kabobs

This is a Gluten Free Recipe

Makes 6 servings 6

Prep time Under 30 minutes PT30M

Total time Under 30 minutes PT30M

Nutritional Information

Calories	120	Fat	1g
Protein	21g	Cholesterol	50mg
Carbohydrates	7g	Sodium	950mg
Fiber	1g	Saturated Fat	0.5g
Sugars	4g

Ingredients

½ cup fat-free Italian dressing

2 tablespoons fresh lemon juice

3 cloves garlic, minced

2 teaspoons finely grated lemon peel

1 (24-ounce) package JENNIE-O® Lemon Garlic Turkey Tenderloin, cut into 1-inch cubes

1 red bell pepper, cut into chunks

1 small red onion, cut into wedges

cherry tomatoes, if desired

pineapple chunks, if desired

Directions

Combine dressing, lemon juice, garlic and lemon peel. Set aside small amount of marinade to brush on kabobs while grilling. Place tenderloin, bell peper, onion, cherry tomatoes and pineapple in large reclosable food storage bag. Add marinade to bag. Refrigerate 30 minutes.

Prepare grill. Drain turkey, vegetables, and fruit; discard marinade. Thread turkey, vegetables and fruit on skewers. Brush reserved marinade over kabobs.

Grill 6 minutes; turn and brush with remaining marinade and continue grilling 7 to 8 minutes or until the turkey is well-done, 165°F. as measured by a meat thermometer.

Always cook to an internal temperature of 165°F.

Learn how to safely handle turkey.

This is a Gluten Free Recipe

Makes 8 servings 8

Prep time Under 15 minutes PT15M

Total time Less than 1 hour PT45M

Nutritional Information

Calories	120	Fat	6g
Protein	5g	Cholesterol	20mg
Carbohydrates	11g	Sodium	170mg
Fiber	1g	Saturated Fat	3g
Sugars	1g

Ingredients

6 slices JENNIE-O® Turkey Bacon, divided

2 pounds potatoes, peeled and chopped

2 tablespoons butter

⅓ cup low-fat sour cream

½ cup shredded low-fat Cheddar cheese

¼ cup thinly sliced green onions

Directions

Cook bacon as specified on the package. Chop; set aside.

In large saucepan over medium high heat, cook potatoes in salted water 20 minutes or until tender; drain. Return potatoes to same pan.

Add butter and sour cream. Mash potatoes until smooth and creamy.

Stir in cheese, onions and half the bacon. Sprinkle top with remaining bacon.

Makes 4 servings 4

Prep time Under 15 minutes PT15M

Total time Under 30 minutes PT30M

Nutritional Information

Calories	150	Fat	11g
Protein	24g	Cholesterol	90mg
Carbohydrates	2g	Sodium	280mg
Fiber	0g	Saturated Fat	3g
Sugars	1g

Ingredients

1 (16-ounce) package JENNIE-O® Lean Ground Turkey Roll

1 teaspoon taco seasoning

1½ cups egg substitute or 6 eggs

1 tablespoon low-fat plain yogurt

2 tablespoons chopped green onion

2 tablespoons chopped green chilies

2 tablespoons shredded Mexican blend cheese

2 tablespoons salsa

Directions

In non-stick skillet over medium-high heat, cook turkey as specified on the package. Always cook to well-done, 165°F. as measured by a meat thermometer.

In bowl, whisk taco seasoning, eggs and yogurt. Add to turkey. Cook 1 to 2 minutes or until eggs are almost cooked, stirring occasionally.

Stir in green onion, green chilies, cheese and salsa.

Always cook to an internal temperature of 165°F.

Learn how to safely handle turkey.

Makes 6 servings 6

Prep time Under 15 minutes PT15M

Total time Less than 1 hour PT45M

Nutritional Information

Calories	210	Fat	8g
Protein	27g	Cholesterol	60mg
Carbohydrates	7g	Sodium	570mg
Fiber	1g	Saturated Fat	3g
Sugars	1g

Ingredients

1 (20-ounce) package JENNIE-O® Extra Lean Ground Turkey Breast

½ cup quick cooking oats

¼ cup egg substitute or 1 egg

1 teaspoon chili powder

½ teaspoon ground cumin

¼ teaspoon cayenne pepper

1 tablespoon dried onion

½ teaspoon garlic powder

⅛ teaspoon salt

1 (4-ounce) can sliced jalapeño peppers, drained

½ cup shredded Monterey Jack cheese

4 slices JENNIE-O® Turkey Bacon, cooked and cut into ¼- pieces

2 teaspoons olive oil

sour cream and salsa, if desired

Directions

In bowl, combine ground turkey, oats, egg, chili powder, cumin, cayenne pepper, onion, garlic powder and salt. Divide turkey mixture in half. On 2 (11 x 11-inch) pieces wax paper or parchment paper, shape each half into an 8-inch round patty.

Arrange half jalapeño peppers in a spoke pattern over one formed patty. Top with cheese and bacon leaving a ½-inch border around the outside edges. Lay remaining sliced jalapeño peppers in spoke pattern over cheese. Carefully place remaining patty on top of pepper slices. Remove waxed paper. Press turkey layers together around edges to seal.

In large skillet over medium heat, add oil and large patty. Cover. Cook 35 minutes, turning 2 or 3 times and until internal temperature reaches 165°F. as measured by a meat thermometer. Always cook to well-done.

Cut burger into 6 pie-shaped wedges. Serve with sour cream and salsa, if desired.

Always cook to an internal temperature of 165°F.

Learn how to safely handle turkey.

Top facts about exercising in the cold

Wintery workouts? This is what you should know...

Separate the freezing facts from fiction with the low down from a Fitness First expert:

1. Burning more calories in the cold is actually a myth, the body actually uses more energy cooling down in the heat than it does in the cold.

2. As per point one, exercising in colder temperatures is healthier than exercising in summer because we use less energy to warm up in Winter than we do to cool down in summer

3. As per evolutionary theory, we tend to store more fat in Winter to keep ourselves warm and with that comes weight gain, so exercising in the Winter is actually more relevant for that reason

4. In the Winter most of us divulge in alcohol and enjoy ourselves more, alcohol actually encourages heat loss in the body, so when we do exercise outside it actually makes it harder to stay warm

5. In Summer we drink a lot of water, whereas in Winter we’re not as aware that we’re dehydrated. This is dangerous as when we reach this point the body loses the ability to regulate temperature, so hydrating in Winter is actually more important

6. Static stretching in the cold brings an injury risk, because muscles have the same elastic properties as a band if you stretch too quickly without the appropriate range of movement, the muscle can tear. Aim for dynamic movements as these will increase blood flow to muscle and therefore warm them quicker, whilst improving joint flexibility as well. They will also activate more muscles rather than isolated stretching.

7. Protect hand and feet. Heat loss tends to come from the hands, feet and head, so wear gloves, good socks and a hat and you’ll tend to find it easier to regulate temperature. It’s not about wearing a fleece, it’s about protecting the places that heat escapes from.

8. Stay dry. If you run in the Winter and you sweat into cotton, it will stay wet and won’t dry. Therefore your body struggles to heat up due to the Wet cotton. Wear dry fit material which will dry quickly as you work out.

9. Avoid over dressing. A lot of people wrap up warm when they work out outside. You risk however excessive sweating which can cause dehydration and use excessive amounts of energy. It’s ok to start a run cold as you will warm up and your body will self-regulate your temperature.

10. There is a risk of slipping in the Winter so wear a rubber studded sole to ensure you have grip.

The moves PTs love

Add these moves to your workout for an expert-approved, total body upgrade

No money for a PT? No worries. We asked eight top personal trainers for their favourite bang-for-your-buck move and they delivered.

If you want to mix up your workouts but still pack them with worthwhile exercises, these tough moves will give you top-notch results every time.

Pick and mix these challenging moves, adding them to your workouts for a professional edge. You’re guaranteed to be feeling it later – and enjoying the results, too!

Kit you’ll need

Resistance band
Barbell
2 x dumbbells
Kettlebell

The PT: Jessica Wolny
jessicawolny.com

‘This is the one core move that nobody does – but it taxes your obliques and abs without you even moving!’

Pallof press
Areas trained: Core, sides of stomach, stomach, shoulders, rear upper arms

Technique
-Set up a cable or resistance band at shoulder height (or have someone hold it) to the side of you.
-Hold the end of it in one hand and press out until your arms are straight so the resistance is pulling you sideways.
-Hold for 20 seconds, then repeat on the other side.

The PT: Sally Moss

gubernatrix.co.uk

‘This is the quickest and most intense way to train the whole body, making it great for fat loss, fitness and strength.’

Thruster
Areas trained: Bottom, legs, shoulders, rear upper arms

Technique
-Hold a barbell in front of your shoulders, keeping your elbows high to support the weight.
-Squat down as low as you can, driving your bottom back.
-As you drive up through the heels into standing, press the weight up towards the ceiling.
-Lower slowly and repeat.

Safety tip
Keep your shoulders back

The PT: Chris Burgess

chrisburgesspt.co.uk

‘Not only is this move easy to execute wherever you are, it’s also good for balance and posture and can be easily made harder with dumbbells, barbells or just more steps.’

Walking lunge with high knee
Areas trained: Legs, bottom

Technique
-Start with your feet together, then take a large step forwards bending both knees until they’re at around 90 degrees.
-Push back up, taking the back knee up towards your chest, then immediately step it forwards into the next rep, repeating on the opposite side.
-Repeat continuously, moving forward.

Hot tip
A great way to improve hip mobility

The PT: Andy McKenzie

ironmacfitness.com

‘I like combining moves to get every last muscle of the body working. It also makes sense to maximise every minute of training time.’

Bench and shoulder-press combo
Areas trained: Chest, shoulders, rear upper arms, stomach

Technique
-Lie on a bench holding a pair of dumbbells in front of each shoulder.
-Drive the dumbbells towards the ceiling and carry out a full set of bench presses.
-Keep the dumbbells towards the ceiling as you sit up until your torso is upright.
-Lower the dumbbells to your shoulders then drive them up to the ceiling and complete a full set of shoulder presses.

Hot tip
Place heavy dumbbells over your feet as an anchor if it helps to transition

The PT: Dave Fletcher

theodysseyway.co.uk

‘Add a move like this – which uses so many large muscle groups – to a circuit to speed up fat loss and boost function.’

Lunge press
Areas trained: Legs, bottom, shoulders, rear upper arms

Technique
-Holding a pair of dumbbells at your shoulders, position your feet at the top of a lunge move, with one a large step in front of the other.
-Bend both legs to lower yourself towards the ground, until your knees are at right angles or your back knee is just above the floor.
-As you drive back up to the start, press the dumbbells towards the ceiling.
-Lower the dumbbells and repeat.

Safety tip
Don’t overarch your lower back

The PT: Suzie Lubuska

@Suzinator81

‘This whole-body move not only builds strength and torches calories, but also improves coordination, shoulder strength and core stability.’

Turkish get-up
Areas trained: Core, stomach, sides of stomach, shoulders, thighs

Technique
-Lie on your back, holding a kettlebell directly over your chest with your right hand, arm extended to the ceiling.
-Roll over on to your left, taking your right leg across your left and rest your knee on the floor. Prop yourself up by placing your left forearm on the floor.
-Now straighten your left arm so that your hand is on the floor supporting your upper body, and come up on to your right foot and left knee, still holding the kettlebell overhead.
-Use your arm to support your weight while you transition from the left knee on to the left foot, and stand upright with the kettlebell still overhead.
-Perform reps on each side to complete one set.

Safety tip
Keep your eyes on the kettlebell

The PT: Tom Eastham

Fitness First

‘One of the toughest exercises around, it challenges flexibility, strength and power in one move.’

Kettlebell snatch
Areas trained: Bottom, legs, core, shoulders

Technique
-Holding a kettlebell in one hand, bend at your hips and knees to squat down, taking the kettlebell between your legs.
- Explosively extend your body and drive the kettlebell toward the ceiling, keeping it close to your body throughout.

Safety tip
Keep your shoulders back and eyes forward

The PT: Sean Lerwill

seanlerwill.com

‘This compound movement works almost everything and if the weight is substantial enough can also challenge the cardiovascular system, as all the muscles have to work at once.’

Clean

Areas trained
Bottom, legs, core, back, shoulders

Technique
-Bend at the hips and legs to take hold of a barbell in front of you, then extend your body to lift the barbell off the floor at speed.
-Immediately row the barbell up towards your chin, then rotate your grip to drop your elbows under the barbell.
-Reverse the movement and repeat.

Turkey Zucchini-Layered Lasagna

This is a Gluten Free Recipe

Makes 6 servings 6

Prep time Under 30 minutes PT30M

Total time More than 1 hour PT90M

Nutritional Information

Calories	270	Fat	7g
Protein	37g	Cholesterol	65mg
Carbohydrates	15g	Sodium	250mg
Fiber	2g	Saturated Fat	3.5g
Sugars	8g

Ingredients

1 (20-ounce) package JENNIE-O® Extra Lean Ground Turkey Breast

2 cloves garlic, minced

1 (15 ounce) can tomato sauce

1 carrot, shredded

1½ teaspoons dried crushed oregano

1½ teaspoons dried basil

1½ teaspoons fennel seeds

1 pound (about 3 medium) zucchini, sliced lengthwise in ¼-inch thick slices

1 cup shredded mozzarella cheese

1 cup part-skim ricotta cheese

½ cup grated Parmesan cheese

Directions

Heat oven to 350°F. Mist 9–inch square baking pan with cooking spray.

Cook ground turkey as specified on package. Always cook to well-done, 165ºF. as measured by a meat thermometer.

Add garlic, tomato sauce, carrot, oregano, basil and fennel seed. Bring to boil; remove from heat.

Place one-third zucchini in baking pan. Sprinkle with half mozzarella. Spread with half ricotta. Sprinkle with half Parmesan cheese. Spread with half turkey mixture. Sprinkle with one-third mozzarella cheese; repeat layers finishing with layer of zucchini and mozzarella cheese. Bake, uncovered 45 minutes or until bubbly and cheese is browned.

Always cook to an internal temperature of 165°F.

Learn how to safely handle turkey.

Makes 6 servings 6

Prep time Under 15 minutes PT15M

Total time Less than 1 hour PT45M

Nutritional Information

Calories	160	Fat	1.5g
Protein	23g	Cholesterol	50mg
Carbohydrates	14g	Sodium	530mg
Fiber	2g	Saturated Fat	0.5g
Sugars	10g

Ingredients

¾ cup orange juice

3 green onions, chopped

3 tablespoons orange marmalade

3 garlic cloves, minced

1 ½ teaspoon Cajun seasoning

1 (24-ounce) package JENNIE-O® All Natural Turkey Breast Tenderloin, cut into 6 pieces

6 Bibb lettuce leaves

6 orange wedges, if desired

Directions

In small bowl, combine orange juice, onion, marmalade, garlic and seasoning. Pour ½ cup marinade into resealable food storage bag; add tenderloins. Seal bag and refrigerate 1 hour or overnight.

In saucepan, bring reserved marinade to boil. Reduce heat; simmer, uncovered 5 to 7 minutes or until thickened; keep warm.

Remove turkey; discard any marinade. Grill turkey as specified on the package. Always cook to well-done, 165°F. as measured by a meat thermometer. Brush turkey with sauce.

Place on lettuce. Serve with orange wedges, if desired.

Always cook to an internal temperature of 165°F.

Learn how to safely handle turkey.

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