Say Good Bye Muffin Top by Burning Your Belly Fat with this Free Printable Home Workout Plan

Happy Monday!  What better way to start the week, than with a printable fat burning belly workout plan to go with your Nutrition Plan!

  This is a quick home workout that consists of affordable equipment (speed jump rope & stability ball), that can help get rid of your unwanted muffin-top or extra belly fat.

Print and Burn that Belly Fat!

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Artichoke Chicken Roulades with Mushroom

This great clean artichoke and chicken recipe featured on emeals.com by Jessica Goldbogen Harlan is a must try! 

Photo: Ashley Capp

INGREDIENTS:

• 2 tsp olive oil, divided
• 1 leek, trimmed and minced, divided
• 6 oz frozen artichoke hearts, thawed, or jarred (packed in water), drained
• 1 tbsp capers, drained
• 1 oz low-sodium Emmental or Swiss cheese, grated
• 1/4 plus 1/8 tsp sea salt, divided, plus additional to taste
• 8 oz cremini mushrooms, sliced
• 1 cup kamut berries, rinsed
• 3 cups low-sodium vegetable broth
• 4 4-oz boneless, skinless chicken breasts, trimmed of visible fat
• 1/4 tsp fresh ground black pepper, plus additional to taste
• 1 tbsp minced fresh marjoram or oregano

INSTRUCTIONS:

1. Preheat oven to 375°F. Line a large baking sheet with parchment paper or foil.
2. In a small skillet, heat 1 tsp oil on medium. Add half of leek and sauté, stirring frequently, until soft and beginning to brown, about 5 minutes. Transfer to a food processor and add artichokes, capers, cheese and 1/8 tsp salt. Pulse until mixture forms a thick paste; set aside.
3. In a medium saucepan, heat remaining 1 tsp oil on medium. Add remaining leek and mushrooms and sauté, stirring occasionally, until leek turns translucent and mushrooms soften, 5 to 7 minutes. Add Kamut and broth and bring to a simmer. Reduce heat to low, cover and cook undisturbed until Kamut is tender and liquid is mostly absorbed, about 45 minutes. With a fine mesh sieve, drain and return to saucepan.
4. Meanwhile, arrange 1 chicken breast between 2 8-inch-long pieces of plastic wrap and place on a large cutting board. With a meat mallet or small, heavy saucepan, pound chicken to 1/4-inch thickness. Repeat with remaining chicken. Season both sides of chicken with remaining 1/4 tsp salt and 1/4 tsp pepper, dividing evenly.
5. Place 1 chicken breast smooth side down on baking sheet. Spread 2 tbsp artichoke mixture over top, leaving a 1/2-inch border around edges. Beginning with the narrowest end, roll up chicken and secure with toothpicks. Repeat with remaining chicken and artichoke mixture. Bake until thickest part of chicken reaches 165°F, 30 to 40 minutes. Let cool for 4 minutes.
6. Transfer chicken to a clean cutting board. With a sharp knife, slice each chicken breast on the diagonal into 3/4-inch-wide slices. Season Kamut mixture with additional salt and pepper and stir in marjoram. Spoon onto serving plates and top with chicken, dividing evenly.

Nutrients per serving (1 chicken breast and 3/4 cup Kamut mixture): Calories: 377, Total Fat: 7 g, Sat. Fat: 2 g, Monounsaturated Fat: 2.5 g, Polyunsaturated Fat: 1 g, Carbs: 44 g, Fiber: 9 g, Sugars: 3 g, Protein: 37 g, Sodium: 459 mg, Cholesterol: 72 mg

INGREDIENTS:

• 2 tsp olive oil, divided
• 1 leek, trimmed and minced, divided
• 6 oz frozen artichoke hearts, thawed, or jarred (packed in water), drained
• 1 tbsp capers, drained
• 1 oz low-sodium Emmental or Swiss cheese, grated
• 1/4 plus 1/8 tsp sea salt, divided, plus additional to taste
• 8 oz cremini mushrooms, sliced
• 1 cup kamut berries, rinsed
• 3 cups low-sodium vegetable broth
• 4 4-oz boneless, skinless chicken breasts, trimmed of visible fat
• 1/4 tsp fresh ground black pepper, plus additional to taste
• 1 tbsp minced fresh marjoram or oregano

INSTRUCTIONS:

1. Preheat oven to 375°F. Line a large baking sheet with parchment paper or foil.
2. In a small skillet, heat 1 tsp oil on medium. Add half of leek and sauté, stirring frequently, until soft and beginning to brown, about 5 minutes. Transfer to a food processor and add artichokes, capers, cheese and 1/8 tsp salt. Pulse until mixture forms a thick paste; set aside.
3. In a medium saucepan, heat remaining 1 tsp oil on medium. Add remaining leek and mushrooms and sauté, stirring occasionally, until leek turns translucent and mushrooms soften, 5 to 7 minutes. Add Kamut and broth and bring to a simmer. Reduce heat to low, cover and cook undisturbed until Kamut is tender and liquid is mostly absorbed, about 45 minutes. With a fine mesh sieve, drain and return to saucepan.
4. Meanwhile, arrange 1 chicken breast between 2 8-inch-long pieces of plastic wrap and place on a large cutting board. With a meat mallet or small, heavy saucepan, pound chicken to 1/4-inch thickness. Repeat with remaining chicken. Season both sides of chicken with remaining 1/4 tsp salt and 1/4 tsp pepper, dividing evenly.
5. Place 1 chicken breast smooth side down on baking sheet. Spread 2 tbsp artichoke mixture over top, leaving a 1/2-inch border around edges. Beginning with the narrowest end, roll up chicken and secure with toothpicks. Repeat with remaining chicken and artichoke mixture. Bake until thickest part of chicken reaches 165°F, 30 to 40 minutes. Let cool for 4 minutes.
6. Transfer chicken to a clean cutting board. With a sharp knife, slice each chicken breast on the diagonal into 3/4-inch-wide slices. Season Kamut mixture with additional salt and pepper and stir in marjoram. Spoon onto serving plates and top with chicken, dividing evenly.

Nutrients per serving (1 chicken breast and 3/4 cup Kamut mixture): Calories: 377, Total Fat: 7 g, Sat. Fat: 2 g, Monounsaturated Fat: 2.5 g, Polyunsaturated Fat: 1 g, Carbs: 44 g, Fiber: 9 g, Sugars: 3 g, Protein: 37 g, Sodium: 459 mg, Cholesterol: 72 mg

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FitClubUnited Mom's Favorite Healthy Food Finds

There are many healthy food finds that you can incorporate to your Nutritional Menu Plans.  However, many are not easy to find if your local supermarket doesn't have an organic section, which means you may have to look online to purchase them.  Therefore, to make life easier for most of you that have been asking me....I complied some of my favorite healthy food finds that you may constantly find me posting or using within my healthy meals.

Some examples of my favorite must have healthy finds include the following:

• Organic Matcha Green Tea Powder (helps prevent cancer, detox, and burn fat)

• PB2 (Peanut Butter with less fat)

• Chia Seeds (rich in omega-3, protein, fiber, and helps eliminate belly fat)

• Organic Coconut Oil (cook with 1 tablespoon or less of this, instead of using canola oil, vegetable oil, or butter)

• Dandelion Root Tea Bags (eliminate water weight by drinking this once a day; fill a pitcher of water and add 1 tea bag - great daily dandelion water detox)

• Raw almonds

• Quinoa (High protein healthy starch with health benefits and less calories than brown or white rice).

• Condiments to cook with: Mrs Dash products, Adobo Light.

The products may all be found on Amazon; below are the direct links to the products I often love to keep in my pantry and incorporate in my meals.

{click here to view it via Amazon's site}

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Naked Turkey Bruschetta Burger via SkinnyTaste.com

I often stumble upon creating new and creative clean recipes, especially when it comes to lean Turkey (since my husband is not a big fan of Turkey).  However, since we are still in the summer-time I figured why not create some burgers for the family that involves Turkey.  This recipe was such a great find, that I just had to share it with all of you...

Calories: 288

Weight Watcher Points: 7

via Skinnytaste.com

Lean, delicious, juicy turkey burgers made with zucchini and topped with a summer garden tomato bruschetta topping over a bed of baby arugula – no bun required!

Last week I went out to dinner with the girls and we went to this great little neighborhood spot. My girlfriend ordered the special, the bruschetta burger. Hers was a beef burger, but that inspired me to make this lighter version which turned out delicious. For the turkey burger, I went with my skinny turkey burger recipe I posted a few years back, it's made with shredded zucchini which gives it lots of moisture and great flavor. They are delicate, so I prefer to make them on a skillet instead of the grill.

This is the perfect summer meal for under 300 calories, especially if you have lots of tomatoes in your garden. You can easily make these vegetarian by using a boca burger or veggie burger of your choice. By the way the lovely fork is by For Such A Time Designs. Hope you enjoy!



Naked Turkey Bruschetta Burgers
Skinnytaste.com
Servings: 5  • Size: 1 burger  • Old Points: 6 pts • Weight Watcher Points+: 7 pt 
Calories: 288 • Fat: 14 g • Carb: 10 g • Fiber: 2 g • Protein: 27 g • Sugar: 0 g
Sodium: 169 mg (without the salt) • Cholest: 10 mg

Ingredients:

• 1/4 cup chopped red onion
• 1 tbsp extra virgin olive oil
• 1 tbsp balsamic vinegar
• kosher salt and fresh cracked pepper to taste
• 3 medium vine ripe tomatoes
• 2 small cloves garlic, minced
• 2 tbsp fresh basil leaves, chopped
• 3 oz part skim mozzarella, diced

For the turkey zucchini burgers:

• 1.25 lbs 93% lean ground turkey
• 1 small zucchini, grated (1 cup, or 5 oz)
• 1/4 cup seasoned whole wheat breadcrumbs
• 1 clove garlic, grated
• 1 tbsp red onion, grated
• salt and fresh pepper
• oil spray

For serving:

• 2 medium tomatoes, sliced into 10 thin slices
• 4 loose cups baby arugula

Directions:

Combine the red onion, olive oil, balsamic, salt and pepper in a large bowl. Set aside a few minutes while you chop the tomatoes, then place in the bowl. Add the garlic, basil and additional salt and pepper, to taste and mix well and set aside. Toss in the cheese when ready to serve.

Squeeze the excess moisture from the zucchini in a paper towel. In a large bowl, combine the ground turkey, shredded zucchini, breadcrumbs, garlic, onion, salt and pepper. Form into 5 equal sized patties about 5 oz each, forming them as flat as possible.

Heat a large skillet on medium-high heat. When hot, lightly spray with oil. Add the burgers to the pan and reduce the heat to medium-low. Cook until browned, about 4 minutes, then flip and cook another 4 minutes, careful not to burn.

To serve, arrange 3 slices of tomatoes on each dish, then place 1 cup arugula on top in the center, then top with the burger and finish with the bruschetta (don't forget to add the cheese), serve right away.

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