Apple and Onion Soup. Fat Burning Soup Recipes by Dr. Anna Noel Harris. Ingredients. Directions. Nutritional Information.

Size: px

Start display at page:

Download "Apple and Onion Soup. Fat Burning Soup Recipes by Dr. Anna Noel Harris. Ingredients. Directions. Nutritional Information."

Jane Morrison
5 years ago
Views:

cut into small dices 6 cups fat-free, low-sodium vegetable broth Heat the oil in a medium saucepan over medium heat. Add the onions and sauté until golden.

Nutritional Information Nutrition facts for this Apple and Onion Soup are provided per 100 grams, per recipe (2321 grams), and per portion (387 grams) in the table below.

Per 100 g Per Recipe Per Portion Comment Energy in kcal 28 (1%) 639 (32%) 107 (5%) Low calorie meal Protein in g 0 (0%) 5 (11%) 1 (2%) NA Total Fat in g 1 (1%) 16 (24%) 3 (4%) Low in fat

1 Fat Burning Soup Recipes by Dr. Anna Noel Harris Apple and Onion Soup 6 servings 1 Tbsp canola oil 2 medium yellow onions, sliced 1 small leek, chopped 1/2 Tbsp fresh rosemary, chopped 1/2 Tbsp fresh thyme 3 organic apples, cut into small dices 6 cups fat-free, low-sodium vegetable broth Heat the oil in a medium saucepan over medium heat. Add the onions and sauté until golden. Pour in the broth and bring to the boil over medium-high heat. Add the apples, and reduce the heat to medium-low. Simmer for 10 minutes. Nutritional Information Nutrition facts for this Apple and Onion Soup are provided per 100 grams, per recipe (2321 grams), and per portion (387 grams) in the table below. The Percent Daily Values are provided in brackets. Per 100 g Per Recipe Per Portion Comment Energy in kcal 28 (1%) 639 (32%) 107 (5%) Low calorie meal Protein in g 0 (0%) 5 (11%) 1 (2%) NA Total Fat in g 1 (1%) 16 (24%) 3 (4%) Low in fat Saturated Fat in g 0 (0%) 1 (5%) 0 (1%) Low in saturated fat Carbohydrates in g 5 (2%) 127 (42%) 21 (7%) NA Fiber in g 1 (4%) 24 (98%) 4 (16%) Good source of fiber Sodium in mg 38 (2%) 881 (37%) 147 (6%) Relatively low in sodium Cholesterol in mg 0 (0%) 0 (0%) 0 (0%) Cholesterol free Nutrition facts for recipes on healwithfood.org have primarily been calculated based on nutritional data provided by USDA SR-21. Percent Daily Values or %DV, indicated in brackets in the table above, are based on recommendations for a 2000 calorie reference diet. Your daily values may be different depending on your individual needs.

Hot Tomato Soup 2 servings 3 large garlic cloves 3 oz shallots, peeled sliced 1 tablespoon olive oil 1 (14 1/2-ounce) can stewed tomatoes, undrained 1 1/2 cups chicken broth 1/2 teaspoon chili powder

Leaving crushed or minced garlic for at least 5-10 minutes after crushing helps maximize its health-protective effects.

2 Hot Tomato Soup 2 servings 3 large garlic cloves 3 oz shallots, peeled sliced 1 tablespoon olive oil 1 (14 1/2-ounce) can stewed tomatoes, undrained 1 1/2 cups chicken broth 1/2 teaspoon chili powder 1/2 tsp apple cider vinegar 1/4 tsp salt Dash of freshly ground red pepper 2 tbsp fresh basil, chopped Peel and crush garlic and set aside. Leaving crushed or minced garlic for at least 5-10 minutes after crushing helps maximize its health-protective effects. While health-promoting compounds are forming in crushed garlic, combine shallots, tomatoes, chicken broth, and apple cider vinegar in a blender or food processor and process until smooth. Heat olive oil in a large nonstick saucepan over medium heat. Add garlic and chili powder, and cook about 30 seconds, stirring constantly. Add tomato mixture, and bring to a boil. Turn off heat and stir in basil. Serve hot. Wholesome Winter Pea and Watercress Soup (Dairy-Free) 6 servings 1 large onion, chopped 1 garlic clove 6 cups vegetable or chicken stock 1 large potato 30 oz frozen peas 3 oz watercress Salt and pepper, to taste Peel and crush garlic and set aside. Leaving crushed or minced garlic for at least 5-10 minutes after crushing helps maximize its health-protective effects. While health-promoting compounds are forming in crushed garlic, peel and dice potato and chop onion. Sweat onion and garlic in 2-3 tablespoons of chicken or vegetable stock. Add potato chunks and pour in rest of stock. Bring to boil and simmer for 15 minutes or until potato is just cooked. Add frozen peas and simmer for 3 minutes. Add watercress and simmer for another minute. Remove from heat and let cool for a few minutes. Process with a hand held blender until smooth. Season with salt and pepper.

Yoghurt containing probiotic bacteria, for garnish Heat olive oil and sauté onion in a large saucepan until golden brown. Add water, nettle, and spinach, and bring to a boil.

3 Nourishing Nettle Soup 4 servings Wash nettle and spinach thoroughly. Drain and chop coarsely. 6 oz young nettle tips 4 oz fresh spinach 2 tbsp olive oil 2 shallots, chopped 2 cups water 2 cups skimmed organic milk 3 tbsp flour Dash of ground white pepper Dash of ground nutmeg Salt to taste Yoghurt containing probiotic bacteria, for garnish Heat olive oil and sauté onion in a large saucepan until golden brown. Add water, nettle, and spinach, and bring to a boil. Cook until nettle and spinach are tender. Blend with a hand held blender until smooth. Whisk cold milk and flour together in a small bowl. Pour into saucepan and whisk to blend thoroughly. Bring to a boil and simmer for a few minutes, until thickened. Season with salt, white pepper, and nutmeg. Remove from heat. Pour soup into serving bowls and garnish with a swirl of yoghurt. Serve. Note: As nettles are rich in nitrates, they should not be consumed by young children, people with gout, or other people with a condition that requires a low-nitrate diet. Did you know? Nitrates, inorganic compounds that can cause health problems if they turn into nitrites in the body, accumulate naturally in many plants including nettle and spinach. However, you can minimize the nitrate content of your nettle dishes by only consuming young nettle shoots and by avoiding compost areas and outhouses when picking nettles. You can also reduce the odds of nitrates turning into nitrites by consuming a drink rich in vitamin C and/or E along with your nettle dish these vitamins are highly effective at preventing the conversion of nitrates into nitrites. Lentil Chili Soup Serves 4 2 tbsp extra virgin olive oil 1 large yellow onion, sliced 2 carrots, diced 2 cloves garlic 1/2 tsp chili powder 1 tsp cumin 1 tsp dried oregano 1 cup red lentils 28 oz (420g) canned tomatoes 6 cups vegetable stock 1 1/2 tsp salt 1/2 tsp black pepper, freshly ground Peel and crush garlic and set aside. Leaving crushed or minced garlic for at least 5-10 minutes after crushing will maximize its health promoting effects. While health-promoting compounds are forming in crushed garlic, heat olive oil in a large nonstick saucepan over medium heat. Add onion and cook for 3 minutes, stirring occasionally. Add stock, lentils, carrots, chili powder, cumin, oregano, salt, and pepper, and bring to boil. Cover pot and let simmer for 25 minutes over medium heat. Add garlic and let simmer for another 5 minutes. Spoon soup into individuals bowls and serve hot.

Chicken and Barley Soup 8 servings 1 1/2 pounds skinless chicken breast 9 cups chicken broth 1 cup carrots, diced 1/2 cup organic celery, finely chopped 1/2 cup barley, cooked 1/4 cup yellow onion,

Bring to a boil and skim surface of accumulated foam. Simmer on low heat for about 40 minutes. Add carrots, celery, and onion and simmer for another 15 minutes. Add spinach and barley.

4 Chicken and Barley Soup 8 servings 1 1/2 pounds skinless chicken breast 9 cups chicken broth 1 cup carrots, diced 1/2 cup organic celery, finely chopped 1/2 cup barley, cooked 1/4 cup yellow onion, sliced 1/2 cup fresh spinach leaves, cut into strips Salt and pepper, to taste Cut the chicken breasts into bite-sized pieces. Place in a large stockpot and cover with broth. Bring to a boil and skim surface of accumulated foam. Simmer on low heat for about 40 minutes. Add carrots, celery, and onion and simmer for another 15 minutes. Add spinach and barley. Heat through and season with salt and pepper. Chicken Soup with Rice and Green Peas 6 servings 4 cups fat-free, low-sodium chicken broth 1 small onion, chopped 1 1/2 cup green peas 2 small ribs organic celery, diced 2 small carrots, sliced 1/2 cup short grain brown rice, washed 2 cups skinless, organic chicken, cooked and diced Soak rice in cold water from 15 minutes to one hour. This will reduce cooking time. Bring broth to a boil in a large saucepan. Add presoaked rice and vegetables. Reduce heat to low, cover and simmer, stirring occasionally, until rice is tender. Add cooked chicken and simmer for 3-4 minutes. Did you know? Together with conventionally grown bell peppers, conventionally grown celery is up there at the top of the list of vegetables that contain the highest levels of contaminants, including neurotoxic pesticides and chlorothalonil (a potential carcinogen)). That is why it is highly advisable to opt for organically grown produce when buying celery.

Broccoli and Barley Soup 6 servings 1/4 cup yellow onion, chopped 1 small carrot, peeled and diced 1 rib organic celery, finely chopped 1 tbsp extra virgin olive oil 4 cups small, organic broccoli

cook onion in olive oil over medium heat for 4-5 minutes until soft. Add vegetable broth and bring to a boil. Reduce to a simmer and add celery and carrots along with broccoli florets.

5 Broccoli and Barley Soup 6 servings 1/4 cup yellow onion, chopped 1 small carrot, peeled and diced 1 rib organic celery, finely chopped 1 tbsp extra virgin olive oil 4 cups small, organic broccoli florets 1/2 cup pearled barley, cooked 5 cups vegetable broth 1 can (14 1/2 oz) stewed tomatoes 4 cloves garlic, minced 1/4 tsp dried marjoram 1 tsp thyme Salt and pepper, to taste In a stock pot, cook onion in olive oil over medium heat for 4-5 minutes until soft. Add vegetable broth and bring to a boil. Reduce to a simmer and add celery and carrots along with broccoli florets. Cover and let simmer until carrots and broccoli florets are tender. Add cooked barley, canned tomatoes, garlic, marjoram, and thyme. Let simmer another minute or two. Season with salt and pepper. Serve warm. Barley Soup with Beans and Basil 6 servings 1/4 cup yellow onion, chopped 1 small carrot, peeled and diced 1 rib celery, finely chopped 1 tbsp extra virgin olive oil 5 cups vegetable broth 1/2 cup pearled barley, cooked 1/2 cup white beans, cooked 1/4 cup canned tomatoes 4 cloves garlic, minced 3 tbsp fresh basil, chopped 1/2 tsp dried rosemary Salt and pepper, to taste In a soup pot, cook onion in olive oil over medium heat for 4-5 minutes until soft. Add celery and carrots. Simmer for about 3 minutes. Add vegetable broth and bring to a boil. Allow soup to simmer until carrots and celery are tender. Add cooked barley, canned tomatoes, cooked beans, garlic, basil, and rosemary. Let simmer another minute or two. Season with salt and pepper. Serve warm.

Barley Soup with Carrots and Parsley 2 servings 2/3 cup water 1/3 cup pearled barley 2 tbsp extra virgin olive oil 1/2 cup yellow onion, chopped 1 cup carrots 2 cups vegetable stock 1 2/3 cup plain

Add barley and let simmer covered for about 25-30 minutes over low heat.

6 Barley Soup with Carrots and Parsley 2 servings 2/3 cup water 1/3 cup pearled barley 2 tbsp extra virgin olive oil 1/2 cup yellow onion, chopped 1 cup carrots 2 cups vegetable stock 1 2/3 cup plain yogurt containing probiotic bacteria 2/3 cup fresh parsley, minced Salt and pepper, to taste 1/2 tsp black pepper, freshly ground Bring water to a boil in a soup pot. Add barley and let simmer covered for about minutes over low heat. Once water has evaporated, remove from heat and set aside In a stock pot, cook onion in olive oil over medium heat for 4-5 minutes until soft. Add stock and carrots and bring to boil. Reduce to a simmer, cover, and cook for 20 minutes. Add cooked barley and let simmer another minute or two. Remove from heat. Stir in yoghurt and seasonings. Serve immediately. Basic Vegetable Stock Recipe (Easy) Yields: 4 cups Vegetable stock is an excellent substitute for chicken stock and a great base for vegetarian and non-vegetarian soups, stews and sauces. This vegetable stock is super easy to make, and it is a great way to use up any extra onions, carrots, and celery you may have in your fridge. The stock can be stored in the fridge for up to 2 days or in the freezer for up to 2 months. 2 large onions, peeled and quartered 2 carrots, peeled (or scrubbed) and sliced 3 celery stalks (preferably organic), sliced 4 cloves garlic, peeled and smashed 10 peppercorns 2 fresh parsley sprigs 1 bay leaf Place the vegetables and other ingredients in a large stockpot. Pour enough cold water into the stockpot to completely immerse the vegetables. Bring the stock to a boil over high heat. Once the water has begun to boil, turn the stove down to low. Allow the stock to simmer for an hour. Place a fine mesh sieve over a large heat-resistant bowl and strain your stock, pressing on the vegetables. Cool the liquid by placing the bowl inside a larger bowl filled with ice water. Stir often until cool. Transfer the cooled stock to airtight containers. You can refrigerate the stock for up to 2 days or freeze it for up to 2 months.

olive oil and sauté onion in a large saucepan until golden brown. Add water and spinach, and bring to a boil. Cook until spinach is tender. Blend with a hand held blender until smooth.

7 Scandinavian Spinach Soup with Boiled Eggs 4 servings Wash spinach thoroughly. Drain and chop coarsely. 10 oz fresh spinach 2 tbsp olive oil 1 yellow onion, chopped 2 cups water 2 cups organic milk 3 tbsp flour Dash of ground white pepper Dash of ground nutmeg Salt to taste 4 boiled eggs, halved Heat olive oil and sauté onion in a large saucepan until golden brown. Add water and spinach, and bring to a boil. Cook until spinach is tender. Blend with a hand held blender until smooth. Whisk cold milk and flour together in a small bowl. Pour into saucepan and whisk to blend thoroughly. Bring to a boil and simmer for a few minutes, until thickened. Season with salt, white pepper, and nutmeg. Remove from heat. Pour soup into serving bowls and garnish with egg halves. Serve. Over 370+ Fat Burning Soup Recipes You Can Enjoy Today!

8 Bikini Body Workouts by Jason & Jen Ferruggia Bikini Bootcamp Exercise Guide 6 Weeks To A Stronger Healthier Body

BEGINNERS:Doyourpushupsonyourknesuntilyou buildupthestrengthtodothemonyourtoes.start lyingfacedownwithhandsrightoutsideyourchest.

10 BEGINNERS:Doyourpushupsonyourknesuntilyou buildupthestrengthtodothemonyourtoes.start lyingfacedownwithhandsrightoutsideyourchest. Squezeyourabsinandkepyourbodyinasolid plankpositionasyoupresawayfromtheflor.(itis okaytopelupatfirstifyounedtountilyoucan buildupthestrengthtoholdyourbodysolid-itʼs bet BEGINNERS:Doyourpushupsonyourknesuntilyou buildupthestrengthtodothemonyourtoes.start lyingfacedownwithhandsrightoutsideyourchest. Squezeyourabsinandkepyourbodyinasolid plankpositionasyoupresawayfromtheflor.(itis okaytopelupatfirstifyounedtountilyoucan buildupthestrengthtoholdyourbodysolid-itʼs bet betertogetfulrangeofmotionthantonotpushal thewayup.)onceyouʼreatthetopofyourplank, shouldersshouldbedirectlyoveryourwristsand handsshouldbeaboutshoulder-widthapart,fingers slightlypointedinward.donotarchyourlowerback. Absstaytighttheentiretimeandeyesstayonthe flor.slowlylowerdown.repeat. betertogetfulrangeofmotionthantonotpushal thewayup.)onceyouʼreatthetopofyourplank, shouldersshouldbedirectlyoveryourwristsand handsshouldbeaboutshoulder-widthapart,fingers slightlypointedinward.donotarchyourlowerback. Absstaytighttheentiretimeandeyesstayonthe flor.slowlylowerdown.repeat. Layflatonthegroundorbenchwiththeweightsin eachhandstraightoveryourchestwithyourpalms facinginwardtowardsoneanother.withaslightbend inyourelbows,lowertheweighttowardtheflor makinga T shapewithyouruperbody.exhaleas youbringtheweightbackuptothestartingposition. Layflatonthegroundorbenchwiththeweightsin eachhandstraightoveryourchestwithyourpalms facinginwardtowardsoneanother.withaslightbend inyourelbows,lowertheweighttowardtheflor makinga T shapewithyouruperbody.exhaleas youbringtheweightbackuptothestartingposition. Sitdownontheground,pickupyourweightscarefuly andthenlieback.lyingflatonthegroundorbenchwith absinandweightsineachhand,startwithyourelbows at90degres(perpendiculartotheflor)andarmsin linewithyourchest.yourpalmsshouldfacedowntoward yourfetandyourarmsshouldloklikegoalposts. Slowlyprestheweightsupuntilyourarmsarestraight and Sitdownontheground,pickupyourweightscarefuly andthenlieback.lyingflatonthegroundorbenchwith absinandweightsineachhand,startwithyourelbows at90degres(perpendiculartotheflor)andarmsin linewithyourchest.yourpalmsshouldfacedowntoward yourfetandyourarmsshouldloklikegoalposts. Slowlyprestheweightsupuntilyourarmsarestraight and andyourweightsareabout2-3inchesapart.your weightsshouldberightinlinewithyourbreastbone,not overyourfaceoroveryourbelybuton.carefulylower thembackdowntothestartingpositionandrepeat. Inhaleasyoulower,exhaleasyoupresup. andyourweightsareabout2-3inchesapart.your weightsshouldberightinlinewithyourbreastbone,not overyourfaceoroveryourbelybuton.carefulylower thembackdowntothestartingpositionandrepeat. Inhaleasyoulower,exhaleasyoupresup. ADVANCED:Startinaplankpositiononyourtoes,squezingyourabsinandkepingyourbodysolidasyoulowerdowntothe flor.shouldersshouldbedirectlyoveryourwristsandhandsshouldbeaboutshoulder-widthapart,posiblywider.elbowstravel backatabouta45degreangleandfingersmaypointslightlyinward.absshouldstaytighttheentiretime.donotarchyour lowerback.kepyoureyesontheflorasyouprestheflorawayensuringfulrangeofmotion( chesttodeck ). ADVANCED:Startinaplankpositiononyourtoes,squezingyourabsinandkepingyourbodysolidasyoulowerdowntothe flor.shouldersshouldbedirectlyoveryourwristsandhandsshouldbeaboutshoulder-widthapart,posiblywider.elbowstravel backatabouta45degreangleandfingersmaypointslightlyinward.absshouldstaytighttheentiretime.donotarchyour lowerback.kepyoureyesontheflorasyouprestheflorawayensuringfulrangeofmotion( chesttodeck ).

Placefetaboutshoulderwidthapart.Withaslightbendinyour knes,leanforwardtoabouta45degreanglewithaflatback andyourcoreengaged.itʼssuperimportanttokepyourabs tightanytimeyouareinabent-overposition.

11 Placefetaboutshoulderwidthapart.Withaslightbendinyour knes,leanforwardtoabouta45degreanglewithaflatback andyourcoreengaged.itʼssuperimportanttokepyourabs tightanytimeyouareinabent-overposition.holdyourdumbbelsinfrontofyourchestwithaslightbendinyourelbow.raise armsouttoyoursides,leadingwithyourpinkyfinger,untilyour elbowsareslightlyhigherthanyourshoulders,thenreturntothe s Placefetaboutshoulderwidthapart.Withaslightbendinyour knes,leanforwardtoabouta45degreanglewithaflatback andyourcoreengaged.itʼssuperimportanttokepyourabs tightanytimeyouareinabent-overposition.holdyourdumbbelsinfrontofyourchestwithaslightbendinyourelbow.raise armsouttoyoursides,leadingwithyourpinkyfinger,untilyour elbowsareslightlyhigherthanyourshoulders,thenreturntothe startingposition.exhaleasyouraisetheweights,inhaleasyou slowlylowerthemdown. startingposition.exhaleasyouraisetheweights,inhaleasyou slowlylowerthemdown. Standinguprightwithyourcoreengaged,holdadumbelin eachhandwithyourpalmsfacingbehindyou.exhaleandraise yourdumbelsuptoshoulderheight,thenslowlyloweruntilyou returntothestartingposition.kepyourshoulderbladesheld backanddownasmuchasposiblethroughoutthismovement.if doingbotharmsistodificult,youmayalternateleftandright arms,performingonlyonearmraiseatatime. Standinguprightwithyourcoreengaged,holdadumbelin eachhandwithyourpalmsfacingbehindyou.exhaleandraise yourdumbelsuptoshoulderheight,thenslowlyloweruntilyou returntothestartingposition.kepyourshoulderbladesheld backanddownasmuchasposiblethroughoutthismovement.if doingbotharmsistodificult,youmayalternateleftandright arms,performingonlyonearmraiseatatime. Standinguprightwithyourcoreengaged,holdadumbelineachhand withyourpalmsfacingintowardsyourbody.exhaleandraiseyour dumbelsouttothesidesuptoshoulderheight,thenslowlyloweruntil youreturntothestartingposition.kepyourshoulderbladesheldback anddownasmuchasposiblethroughoutthismovement.ifdoingboth armsistodificult,youmayalternateleftandrightarms,performing onlyonearmraiseatatime. Standinguprightwithyourcoreengaged,holdadumbelineachhand withyourpalmsfacingintowardsyourbody.exhaleandraiseyour dumbelsouttothesidesuptoshoulderheight,thenslowlyloweruntil youreturntothestartingposition.kepyourshoulderbladesheldback anddownasmuchasposiblethroughoutthismovement.ifdoingboth armsistodificult,youmayalternateleftandrightarms,performing onlyonearmraiseatatime. Standinguprightwithyourcore engaged,holdadumbelineachhand andraiseyourarmsuptoshoulder heightwithyourpalmsfacingforward. Pretendyourarmsareafieldgoallike infotbal.kepyourelbowsatshoulderheightthroughouttheexercise. Exhaleandp Standinguprightwithyourcore engaged,holdadumbelineachhand andraiseyourarmsuptoshoulder heightwithyourpalmsfacingforward. Pretendyourarmsareafieldgoallike infotbal.kepyourelbowsatshoulderheightthroughouttheexercise. Exhaleandp Exhaleandpresyourdumbels overhead,thenslowlyloweruntilyou reachthestartingposition. Exhaleandpresyourdumbels overhead,thenslowlyloweruntilyou reachthestartingposition.

Lyingflatonthegroundorabench,hold dumbelsoveryourshoulderswithstraight armsandpalmsfacingeachother.donot holdthemoveryourfaceandbevery carefulnottodropyourweights.

12 Lyingflatonthegroundorabench,hold dumbelsoveryourshoulderswithstraight armsandpalmsfacingeachother.donot holdthemoveryourfaceandbevery carefulnottodropyourweights.safeform isverycrucialhere(thisexerciseisalso kn Lyingflatonthegroundorabench,hold dumbelsoveryourshoulderswithstraight armsandpalmsfacingeachother.donot holdthemoveryourfaceandbevery carefulnottodropyourweights.safeform isverycrucialhere(thisexerciseisalso knknownasthe skulcrusher andyoucangueswhy).withoutmovingyourelbows,inhaleasyouhingeattheelbowloweringthe weightsdowntoframetheoutsidesofyourface.exhaleandprestheweightbacktothestartingpositionfocusingonsquezingthe backofyourarms. knownasthe skulcrusher andyoucangueswhy).withoutmovingyourelbows,inhaleasyouhingeattheelbowloweringthe weightsdowntoframetheoutsidesofyourface.exhaleandprestheweightbacktothestartingpositionfocusingonsquezingthe backofyourarms. Sitonastablechairorbenchandplaceyour handsonthechairjustoutsideofyourhips withyourpalmsdownandfingersfacingyour toes.kepyourknesinlinewithyourhips andstackedoveryouranklesforlevel1,legs straightforlevel2,andonelegliftedfor Level3.Bringyourhipsforwardofthechair andsl Sitonastablechairorbenchandplaceyour handsonthechairjustoutsideofyourhips withyourpalmsdownandfingersfacingyour toes.kepyourknesinlinewithyourhips andstackedoveryouranklesforlevel1,legs straightforlevel2,andonelegliftedfor Level3.Bringyourhipsforwardofthechair andsl andslowlyloweryourbodytowardtheground withyourelbowsslidingstraightbehindyou (asiftheywereonparalelrailroadtracks) untiltheymakea90degreangle.donotlet yourelbowswingouttotheside.kepyour hipsasclosetothechairorbenchasposible throughoutthemovement.squezetheback of andslowlyloweryourbodytowardtheground withyourelbowsslidingstraightbehindyou (asiftheywereonparalelrailroadtracks) untiltheymakea90degreangle.donotlet yourelbowswingouttotheside.kepyour hipsasclosetothechairorbenchasposible throughoutthemovement.squezetheback ofofyourarmsandexhaletopushyourselfback uptothestartingposition. ofyourarmsandexhaletopushyourselfback uptothestartingposition.

Holdingdumbelsatyoursideswithstraight arms,takeawidestepforwardintoalungewith yourchestup,coreengagedandknebehind yourtoe.thefrontkneshouldstackdirectlyon topofyourfrontankle.

13 Holdingdumbelsatyoursideswithstraight arms,takeawidestepforwardintoalungewith yourchestup,coreengagedandknebehind yourtoe.thefrontkneshouldstackdirectlyon topofyourfrontankle.lowerdownaslowas youcanwhilemaintainingyourbalanceanda tightcore.pushthroughyourforwardhelto st Holdingdumbelsatyoursideswithstraight arms,takeawidestepforwardintoalungewith yourchestup,coreengagedandknebehind yourtoe.thefrontkneshouldstackdirectlyon topofyourfrontankle.lowerdownaslowas youcanwhilemaintainingyourbalanceanda tightcore.pushthroughyourforwardhelto ststandbackupandbringyourbacklegforwardto metthefrontleg.switchlegsandrepeatasyou walkacrostherom. standbackupandbringyourbacklegforwardto metthefrontleg.switchlegsandrepeatasyou walkacrostherom. Usingthesamesquatform,loweryourhipsbackintothesquat butdonʼtgoquiteaslowforthejumpversion.inhaleandbring yourhandsinfrontofyourchestwhenyoulowerdown,then swingyourarmsswiftlybackbehindyoutohelpdriveyourself straightintoaverticaljumpasyouexhale.jumpashighasyou can,butalwayslandsoftlygoingfrom toetohel tosafely absorbingtheimpact.donotslamyourfetdownwhenyou land.doasma Usingthesamesquatform,loweryourhipsbackintothesquat butdonʼtgoquiteaslowforthejumpversion.inhaleandbring yourhandsinfrontofyourchestwhenyoulowerdown,then swingyourarmsswiftlybackbehindyoutohelpdriveyourself straightintoaverticaljumpasyouexhale.jumpashighasyou can,butalwayslandsoftlygoingfrom toetohel tosafely absorbingtheimpact.donotslamyourfetdownwhenyou land.doasma land.doasmanyasyoucaninarowwithgodformandtake breaksasneded. land.doasmanyasyoucaninarowwithgodformandtake breaksasneded. Hokyourdumbelsonyourshoulders.Standwithfet slightlywiderthanhip-widthapart,toespointingslightly out.kepyourshouldersbackanddownwithchestup. Engageyourcoreandkepyourweightinyourhels.You shouldbeabletowigleyourtoesthroughoutthisentire movement.loweryourhipsbackanddownintoasquat (likeyouwouldtositinachair)untilyourthighsare pa Hokyourdumbelsonyourshoulders.Standwithfet slightlywiderthanhip-widthapart,toespointingslightly out.kepyourshouldersbackanddownwithchestup. Engageyourcoreandkepyourweightinyourhels.You shouldbeabletowigleyourtoesthroughoutthisentire movement.loweryourhipsbackanddownintoasquat (likeyouwouldtositinachair)untilyourthighsare paparalelwiththeground.makesureyourhipsarepushing backbehindyou,yourknesdonotgopastyourtoesand yourchestalwaysstaysinanuprightposition(itshould NEVERfacetheflor).Exhaleandpushupthroughyour helsasyousquezeyourglutestocomebacktostanding.donotlettheknescaveinwardinyoursquat. paralelwiththeground.makesureyourhipsarepushing backbehindyou,yourknesdonotgopastyourtoesand yourchestalwaysstaysinanuprightposition(itshould NEVERfacetheflor).Exhaleandpushupthroughyour helsasyousquezeyourglutestocomebacktostanding.donotlettheknescaveinwardinyoursquat.

Comingintothesamelungeposition,stepor hopintoalungeontheotherside.switchback andforthforaslongasyouʼreabletomaintaingodformwithabstight.takebreaksas neded.

14 Comingintothesamelungeposition,stepor hopintoalungeontheotherside.switchback andforthforaslongasyouʼreabletomaintaingodformwithabstight.takebreaksas neded.youdonotnedtogoaslowintothe lungeasyoudoinastandinglunge.level1- kepyourhandsonyourhips.level2-raise y Comingintothesamelungeposition,stepor hopintoalungeontheotherside.switchback andforthforaslongasyouʼreabletomaintaingodformwithabstight.takebreaksas neded.youdonotnedtogoaslowintothe lungeasyoudoinastandinglunge.level1- kepyourhandsonyourhips.level2-raise yourhandsverticalyintheair. yourhandsverticalyintheair. (Note:Youmaydoregularlungesifmaintainingyourbalanceinthispositionisto dificult.)holdingdumbelsatyoursides, placeonefotontopofasturdybenchorchair andsteptheotherfotinfrontofyouina lungeposition.makesureyourfrontkneis stackeddirectlyoveryourfrontankle.with y (Note:Youmaydoregularlungesifmaintainingyourbalanceinthispositionisto dificult.)holdingdumbelsatyoursides, placeonefotontopofasturdybenchorchair andsteptheotherfotinfrontofyouina lungeposition.makesureyourfrontkneis stackeddirectlyoveryourfrontankle.with yourtorsoinanuprightpositionandyour weightpresingthroughyourforwardhel, turnthegluteson asyouslowlydescendinto alunge.inhaleonthewaydown,exhaleas youdriveupwardpresingthroughyourhel andcontinuingtosquezethelegsandglutes. Repeat,completingalrepsononelegbefore swit yourtorsoinanuprightpositionandyour weightpresingthroughyourforwardhel, turnthegluteson asyouslowlydescendinto alunge.inhaleonthewaydown,exhaleas youdriveupwardpresingthroughyourhel andcontinuingtosquezethelegsandglutes. Repeat,completingalrepsononelegbefore swit switchingtotheotherside. switchingtotheotherside.

Onhandsandknesontheflor,makesureyourshoulders aredirectlyoveryourwristsandyourknesarehip-width apart.slideyourshoulderbladesbackanddownandhold themthere.holdonedumbelwithyourpalmfacingin.

15 Onhandsandknesontheflor,makesureyourshoulders aredirectlyoveryourwristsandyourknesarehip-width apart.slideyourshoulderbladesbackanddownandhold themthere.holdonedumbelwithyourpalmfacingin. Withyourcoreengaged(belybutonin),puldumbelup toyourchestwithyourelbowleadingtowardthesky.exhale as Onhandsandknesontheflor,makesureyourshoulders aredirectlyoveryourwristsandyourknesarehip-width apart.slideyourshoulderbladesbackanddownandhold themthere.holdonedumbelwithyourpalmfacingin. Withyourcoreengaged(belybutonin),puldumbelup toyourchestwithyourelbowleadingtowardthesky.exhale asasyousquezeyouruperbackmusclesasyouslideyourshoulderbladeinanddowntowardsyourspine.inhaleasyouslowlylower theweightuntilyourarmreachestheground.finishalrepsononesidebeforeswitchingtotheotherside. asyousquezeyouruperbackmusclesasyouslideyourshoulderbladeinanddowntowardsyourspine.inhaleasyouslowlylower theweightuntilyourarmreachestheground.finishalrepsononesidebeforeswitchingtotheotherside. Placefetshoulderwidthapart.Withaslightbend inyourknes,leanforwardwithaflatbackand yourcoreengageduntilyourbodyisatabouta45 degreangle.holddumbelsstraightdownin frontofyourchestwithpalmsfacinginward.pul themuptoyourchestbyslidingyourelbowsback andsquezingyourshoulderbladestogether to Placefetshoulderwidthapart.Withaslightbend inyourknes,leanforwardwithaflatbackand yourcoreengageduntilyourbodyisatabouta45 degreangle.holddumbelsstraightdownin frontofyourchestwithpalmsfacinginward.pul themuptoyourchestbyslidingyourelbowsback andsquezingyourshoulderbladestogether totowardsyourspine.yourelbowsshouldbrushyour sidesandremainparalelwithoneanother(do NOTletthemwingouttothesides).Slowlylower theweightuntilyourarmsarefulyextendedand repeat.exhaleasyoulift,inhaleasyoulower. towardsyourspine.yourelbowsshouldbrushyour sidesandremainparalelwithoneanother(do NOTletthemwingouttothesides).Slowlylower theweightuntilyourarmsarefulyextendedand repeat.exhaleasyoulift,inhaleasyoulower. Comeintoaplankpositionwithshouldersstackedoveryour wrists,absinandhips/headinalignment.note:youmay alsodothisexerciseonhandsandknesifyouʼreunableto maintainyourbalanceinplank.reachyourrightarm forwardasyourleftleglifts,butdonʼtletyourhipsturnto thesides.lowerarmandlegbackdowntoplank,thenswitch Comeintoaplankpositionwithshouldersstackedoveryour wrists,absinandhips/headinalignment.note:youmay alsodothisexerciseonhandsandknesifyouʼreunableto maintainyourbalanceinplank.reachyourrightarm forwardasyourleftleglifts,butdonʼtletyourhipsturnto thesides.lowerarmandlegbackdowntoplank,thenswitch Lyingfacedown,reachyourarmsout overhead(tomakeiteasier,bendyour elbowstokepyourhandscloserto yourhead).kepyoureyesontheflor Lyingfacedown,reachyourarmsout overhead(tomakeiteasier,bendyour elbowstokepyourhandscloserto yourhead).kepyoureyesontheflor Lyingfaceupwithfetplanted hip-widthapart,holdtheheadsofone dumbel.kepyourarmsstraightand startwithitontopofyourthighs. Lyingfaceupwithfetplanted hip-widthapart,holdtheheadsofone dumbel.kepyourarmsstraightand startwithitontopofyourthighs. Kepyourbelybutoninasyouraisetheweightupandoveryourhead,maintainingstraightarmsthroughout.Kepyourabstightand donotarchthebacktomuch.lowertheweightdowntoabout2-3inchesawayfromtheflor.kepyourshoulderbladesbackanddown asyousquezeyourbacktopultheweightbackovertothestartingposition.inhaleasyouraise,exhaleasyoupulover.repeat. Kepyourbelybutoninasyouraisetheweightupandoveryourhead,maintainingstraightarmsthroughout.Kepyourabstightand donotarchthebacktomuch.lowertheweightdowntoabout2-3inchesawayfromtheflor.kepyourshoulderbladesbackanddown asyousquezeyourbacktopultheweightbackovertothestartingposition.inhaleasyouraise,exhaleasyoupulover.repeat. asyouliftyourshouldersandlegsofthegroundbysquezingyourglutesandmid/lowerback.carefulyreturntotheflorandrepeat. asyouliftyourshouldersandlegsofthegroundbysquezingyourglutesandmid/lowerback.carefulyreturntotheflorandrepeat.

Withyourshouldersroledbackand down,yourcoreengagedandyour dumbelsbyyoursideswithyour palmsfacingyourbody,exhaleasyou squezeyourbicepsandraisethe dumbelsuptowardyourshoulders.

makesure yourwristsareflathere(notbending backward)andkepyourelbowsglued toyoursides(donʼtswingyourarms). startingpositionandrepeat.

16 Withyourshouldersroledbackand down,yourcoreengagedandyour dumbelsbyyoursideswithyour palmsfacingyourbody,exhaleasyou squezeyourbicepsandraisethe dumbelsuptowardyourshoulders. Inhaleasyouslowlylowerbacktothe st Withyourshouldersroledbackand down,yourcoreengagedandyour dumbelsbyyoursideswithyour palmsfacingyourbody,exhaleasyou squezeyourbicepsandraisethe dumbelsuptowardyourshoulders. Inhaleasyouslowlylowerbacktothe ststartingpositionandrepeat.makesure yourwristsareflathere(notbending backward)andkepyourelbowsglued toyoursides(donʼtswingyourarms). startingpositionandrepeat.makesure yourwristsareflathere(notbending backward)andkepyourelbowsglued toyoursides(donʼtswingyourarms). Withyourshouldersroledbackand down,yourcoreengagedandyour dumbelsbyyoursideswithyour palmsfacingupward,squezeyour bicepsraisingthedumbelsuptoward yourshouldersverticaly.slowlylower tothestartingposition,rotateyour palmsout Withyourshouldersroledbackand down,yourcoreengagedandyour dumbelsbyyoursideswithyour palmsfacingupward,squezeyour bicepsraisingthedumbelsuptoward yourshouldersverticaly.slowlylower tothestartingposition,rotateyour palmsout palmsouttothesideandcurlweight uptowardsyourshoulderslateraly. Slowlylowerandrepeatsequence kepingyourwristsflat(notbending backward)andelbowsgluedtoyour sides(donʼtswingyourarms). palmsouttothesideandcurlweight uptowardsyourshoulderslateraly. Slowlylowerandrepeatsequence kepingyourwristsflat(notbending backward)andelbowsgluedtoyour sides(donʼtswingyourarms).

17 Holdweightsinyourhandswith straightarmsbyyoursides.kepyour shouldersbackanddownandyourabs in.yourfetshouldbehip-widthapart. Kepyourlegsstraightasyouriseup ontoyourtoes,thenslowlylowerback downtotheflorandrepeat.exhaleas your Holdweightsinyourhandswith straightarmsbyyoursides.kepyour shouldersbackanddownandyourabs in.yourfetshouldbehip-widthapart. Kepyourlegsstraightasyouriseup ontoyourtoes,thenslowlylowerback downtotheflorandrepeat.exhaleas your yourriseup,inhaleasyoulower.do notletyourfetturnoutwardorcave inward;kepthemparalelwithone anotherthroughout. yourriseup,inhaleasyoulower.do notletyourfetturnoutwardorcave inward;kepthemparalelwithone anotherthroughout. Lyingontheflorwithyourhelsnearyourglutesand knesinlinewithyourhips,restweightsontopofyour hips.kepyourabsengagedasyoupresyourhipsup, squezingthebackofthelegsandglutesasyouexhale. Inhaleasyoulowerdownandrepeat. Lyingontheflorwithyourhelsnearyourglutesand knesinlinewithyourhips,restweightsontopofyour hips.kepyourabsengagedasyoupresyourhipsup, squezingthebackofthelegsandglutesasyouexhale. Inhaleasyoulowerdownandrepeat. Onyourhandsandkneswithshouldersdirectlyoveryour wrists,secureaweightbehindoneknebysquezingyour legbacktoholdittight.holdtheweightfirmlywithyour legasyoupresyourhelbackanduptowardsthesky. Slowlyreturntostartingpositionandrepeatalrepsonone sidebeforeswitchingtotheotherside. Onyourhandsandkneswithshouldersdirectlyoveryour wrists,secureaweightbehindoneknebysquezingyour legbacktoholdittight.holdtheweightfirmlywithyour legasyoupresyourhelbackanduptowardsthesky. Slowlyreturntostartingpositionandrepeatalrepsonone sidebeforeswitchingtotheotherside. Standononeleg,kepingthatlegstraightwithasoftkne(donot lockoutyourkne).kepyourshouldersbackandabsinasyou raisethehelofyourotherstraightlegtotiltforwardlikeateter toter.kepyoureyesontheflorinfrontofyou.yourbodyshould remaininplankpositionthroughoutthemovement;theonlything thatchangesisyourhiphinge.inhaleasyoulower,exhaleasyou liftbacktostanding.whenyouliftup,focusonsquezingtheback of Standononeleg,kepingthatlegstraightwithasoftkne(donot lockoutyourkne).kepyourshouldersbackandabsinasyou raisethehelofyourotherstraightlegtotiltforwardlikeateter toter.kepyoureyesontheflorinfrontofyou.yourbodyshould remaininplankpositionthroughoutthemovement;theonlything thatchangesisyourhiphinge.inhaleasyoulower,exhaleasyou liftbacktostanding.whenyouliftup,focusonsquezingtheback ofofyourlegandglute,notputinganystrainonyourback!thispart issuperimportant.completealrepsononelegbeforeswitching. ofyourlegandglute,notputinganystrainonyourback!thispart issuperimportant.completealrepsononelegbeforeswitching. KEPYOURABSENGAGEDthroughout thisexercise(itisveryimportant). Withyourshouldersroledbackand down,yourcoreengaged,andyour dumbelsinfrontofyouwithyour palmsfacingyourlegs,slowlylower themdownasyoupushyourhips behind KEPYOURABSENGAGEDthroughout thisexercise(itisveryimportant). Withyourshouldersroledbackand down,yourcoreengaged,andyour dumbelsinfrontofyouwithyour palmsfacingyourlegs,slowlylower themdownasyoupushyourhips behind behindyou.kepaflatbackanda slightbendinyourknesandonly lowerdownaslowasyouareableto maintaingodform.inhaleasyou lowerdown,exhaleasyouslowlyrise up.liftusingthebackofyourlegs andglutestostand,neverstraining y behindyou.kepaflatbackanda slightbendinyourknesandonly lowerdownaslowasyouareableto maintaingodform.inhaleasyou lowerdown,exhaleasyouslowlyrise up.liftusingthebackofyourlegs andglutestostand,neverstraining yourback. yourback.

Startinalyingpositionwitharms extendedoverheadandlegsstraight. Squezeyourlegstogetherandlift themasyoutuckyourbelybutonin andreachforyourtoes,creatinga V shapewithyourbody.carefuly lowerdownandrepeat.

18 Startinalyingpositionwitharms extendedoverheadandlegsstraight. Squezeyourlegstogetherandlift themasyoutuckyourbelybutonin andreachforyourtoes,creatinga V shapewithyourbody.carefuly lowerdownandrepeat. Startinalyingpositionwitharms extendedoverheadandlegsstraight. Squezeyourlegstogetherandlift themasyoutuckyourbelybutonin andreachforyourtoes,creatinga V shapewithyourbody.carefuly lowerdownandrepeat. ModifiedV-Upsarejustastandard situpwithyourfetflatontheflor andarmsreachingoverhead.come althewayupintoaseatedposition withabsin,thenslowlylowerback down.youmayalsofoldyourarms acrosyourchestifyouarenotyet able ModifiedV-Upsarejustastandard situpwithyourfetflatontheflor andarmsreachingoverhead.come althewayupintoaseatedposition withabsin,thenslowlylowerback down.youmayalsofoldyourarms acrosyourchestifyouarenotyet able abletodothefulsituponyourown. abletodothefulsituponyourown. Startinginstandingposition,placeyourhandsontheflorshoulder-widthapart.Kepingyourabsengaged,stepor jumpbackintoaplankposition(note:todoafulcompetitionburpe,quicklyandcarefulyloweryourbodyalthe waydowntothefloratthis point),thensteporjump backtostanding.trynotto letyourknesflareoutto thesides.plantyourhels& d Startinginstandingposition,placeyourhandsontheflorshoulder-widthapart.Kepingyourabsengaged,stepor jumpbackintoaplankposition(note:todoafulcompetitionburpe,quicklyandcarefulyloweryourbodyalthe waydowntothefloratthis point),thensteporjump backtostanding.trynotto letyourknesflareoutto thesides.plantyourhels& dropyourhipsasyoulift immediatelyintoavertical jumpfromherethenrepeat. dropyourhipsasyoulift immediatelyintoavertical jumpfromherethenrepeat.

Startwithhandsunderyourhips.Tuck yourbelybutonintowardsyourspine, kepyourlowbackontheflor,andlift yourheadupasyoutightenyourabs.

19 Startwithhandsunderyourhips.Tuck yourbelybutonintowardsyourspine, kepyourlowbackontheflor,andlift yourheadupasyoutightenyourabs. Startingwithbothlegsintheair,fet flexed,slowlyalternaterightandleft legs,loweringeachheldownonlyas lo Startwithhandsunderyourhips.Tuck yourbelybutonintowardsyourspine, kepyourlowbackontheflor,andlift yourheadupasyoutightenyourabs. Startingwithbothlegsintheair,fet flexed,slowlyalternaterightandleft legs,loweringeachheldownonlyas lolowasyouʼreabletomaintainyourlow backcontactwiththeflorandabsin. Eachlegcountsas1rep. lowasyouʼreabletomaintainyourlow backcontactwiththeflorandabsin. Eachlegcountsas1rep. Inaplankposition(shouldersover wrists,absinandbackflat),alternate tapingyourrightandleftfotasif youwereclimbingamountain.donʼt letyourhipsriseuphere.eachtap countsas1rep. Inaplankposition(shouldersover wrists,absinandbackflat),alternate tapingyourrightandleftfotasif youwereclimbingamountain.donʼt letyourhipsriseuphere.eachtap countsas1rep. Startinalyingposition,belybutontuckedintowardsyour spine.withchinslightlytuckedandfingerslightlyholding yourheadtohelpsuportyourneck,bringyourleftelbowto tapyourrightkneasyourleftlegextends.kepyour shouldersandheadoftheflorasyoualternatesides(right elbowtoleftkne).eachtapcountsas1rep. Startinalyingposition,belybutontuckedintowardsyour spine.withchinslightlytuckedandfingerslightlyholding yourheadtohelpsuportyourneck,bringyourleftelbowto tapyourrightkneasyourleftlegextends.kepyour shouldersandheadoftheflorasyoualternatesides(right elbowtoleftkne).eachtapcountsas1rep. Startinginaseatedposition(withorwithout alightdumbel),situptalwithyourchest upandabsin.kepyourshouldersback. Yourlegscaneitherbein tabletop position (shownhere)ordownwithfetplantedon theground.kepinggodposture,tapthe floroneachsidewithyourweight(ortap claspedhandsifusingno Startinginaseatedposition(withorwithout alightdumbel),situptalwithyourchest upandabsin.kepyourshouldersback. Yourlegscaneitherbein tabletop position (shownhere)ordownwithfetplantedon theground.kepinggodposture,tapthe floroneachsidewithyourweight(ortap claspedhandsifusingno claspedhandsifusingnoweight).eachtap countsas1rep. claspedhandsifusingnoweight).eachtap countsas1rep.

20 Complete Bikini Body Program:

Fit & Flavorful Clam Chowder Recipe by Executive Chef Mark Beland

Fit & Flavorful Clam Chowder Recipe by Executive Chef Mark Beland Clam Chowder Recipe by Executive Chef Mark Beland Calories: 280 Protein: 16g Carbohydrates: 45g Total Fat: 5g Saturated Fat: 1g Unsaturated Fat: 4g Trans Fat: 0g Cholesterol: 29mg Sodium: 489mg Fiber: