LOOKING TO KICK UP THE CARDIO??

Ok so I am always trying to find ways to get maximum calorie burn in as little time as possible...but who isn't, right? Well, I started surfing the Shape website and stumbled across a new 34 min cardio workout that burns over 400 calories!


Start out on the treadmill with a 5-6min warm up at a speed of 4
then go up to a speed of 5 for 1min then a speed of 6, 7, and 8 for 1min. Finally, max out at a speed of 9 for 30 sec. Cool down at a speed of 4 for a again 5-6min and repeat. 


If running isn't your style then I recommend a 40 min interval training on the elliptical pedaling forward quick and then pedaling backwards on the high incline (this will get your booty workin') - this alone burns around 350 calories 
Adding 20 min on the Stair machine will give you an extra 150 calories.


I usually dedicate one day a week just to a cardio workout. A Cycling class is also fantastic! 

Guilt Free Egg Rolls

What you will need:


Egg roll wrappers
Bean Sprouts
Green Scallions
Shrimp or Meat of choice
Sliced Carrots
4 Eggs
Soy Sauce
Any veggies you would like 
Grape Seed Oil- This is a non fat oil you can find at your local asian market 


Directions:
In a large bowl add the bean sprouts, carrots, shrimp, green scallions, and any other veggies. Add 3 eggs and eye ball enough soy sauce to cover the contents in the bowl. TIP: Use low sodium soy sauce. Mix with your hands until all of the veggies and shrimp are covered evenly. 

In a small bowl whip 1 egg and take out the egg roll wrappers. Dip your fingers into the egg and spread it on the corners of the wrapper. Place a medium sized spoonful of the veggie/meat mixture into the middle of the wrapper. Fold in the sides first and then roll bottom to top.
Add in a large pot the grape seed oil & allow the oil to get hot on a medium heat. TIP: You can spritz some water into the oil with your hands and if it bubbles immediately you know it's ready. Place the uncooked egg roll in the oil. When the wrapper turns golden brown remove it from the oil with a Spider Skimmer if you don't have one tongs will work just as well.
Have a plate with a paper towel to place the hot egg rolls. The paper towel will absorb any extra oil on the egg rolls. 

These egg rolls are perfect for an appetizer at your next party! One package of wrappers makes plenty and you don't have to worry about working this fried snack off at the gym 

Tip for Drowsiness:

Are you feeling tired and just can't get the motivation to get to the gym? Well, every time I'm feeling fatigued and unmotivated not only do I crave unhealthy foods, but I feel like I could pass out at any second. My advice is to go to the gym or go outside for as little as 20 minutes. Take a quick jog and I promise you will have more energy, feel better about yourself, and it will help fight off those cravings because generally after a workout you want to eat light. 

                        VS.                      






Although, choosing the apple is a better option it is OK to allow yourself some indulgence. However, over indulgence is how you add inches to your waist line.

   
      

Breast Cancer Awareness month

You Can Simply Donate to the Keep A Breast Foundation or buy some of the fun products they offer at www.keep-a-breast.org

 Some other awesome ways to support breast cancer awareness month is buying many of the Pink products offered. Here are some of my favorites: 

This OPI nail polish is fabulous: Pink of Hearts is the name of the color and you can find it at www.opi.com OPI will donate $25,000 to the Susan G. Komen for the cure! And of course you have to have some pink pumps 

www.poshglam.com/pink-pumps-at-shoedazzle-com/

HEALTH:


Here is a list of some of the top superfoods and how they affect cancer in humans:

• Berries and red grapes – We're talking almost any berry that is red or blue. Blueberries, blackberries, raspberries, strawberries, acai berries, gogi berries...they contain phytochemicals that destroy cancer cells both in culture form and in the liver.
• Green Tea – The catechins (EGCG) in green tea have anti-cancer properties that prevent and reduce breast and other cancers.
• Flaxseed – Contains lignins that have cancer-fighting properties.
• Garlic, Onions, Leeks – Just about any part of the allium family has been shown to reduce various types of cancers including stomach and colorectal cancer, prostate and breast cancers, as well as a number of other common cancers.
• Broccoli, Broccoli Sprouts, Cruciferous vegetables – Men who eat broccoli 4 times a week have proven that their prostate cancer diminishes. Similar effects have been found when cabbage, cauliflower, and brussel sprouts are eaten. Of note, broccoli sprouts have been shown to demonstrate 20 times the cancer fighting properties of plain broccoli!
• Get the detailed list at www.doctoroz.com/blog/susan-evans-md/cancer-and-superfoods

Exercise: It is important to always incorporate exercise into your weekly routines especially when it comes to boosting yor immune system. Researchers are finding that cancer patients who moderately exercise can increased the amount of immune blood cell counts of women undergoing breast cancer treatment back to normal levels and improved women's mood and control of feelings. www.breastcancer.org/tips/immune/boost.jsp

Celebrities that fought against Breast Cancer: 

Sheryl Crow

Christina Applegate

Find more at: www.health.com/health/gallery/0,,20307103_9,00.html