FEED YOURSELF RIGHT

Chicken Pasta

INGREDIENTS: 2 tbsp extra virgin olive oil 1 tbsp lemon grass, minced 1 tbsp garlic, minced 1 tbsp basil, minced 1/2 tsp cornstarch 4 3oz chicken or turkey breasts, cut in 1-inch wide strips 1/2 cup peanuts, unsalted, crushed 4 oz whole wheat spaghetti 1 tbsp flaxseed oil 2 tbsp fat-free Parmesan, grated

INSTRUCTIONS: Pour 1 tsp olive oil into a skillet, turn on medium heat. In a small bowl mix together 1 tsp olive oil with lemon grass, garlic, basil and cornstarch to form a paste. Spread mixture on strips of chicken with a fork and place into the skillet. Once the chicken has turned from pink to white, turn over to brown the other side and toss in peanuts. Boil the spaghetti. Just as the chicken and pasta are nearly fully cooked, scoop out all the peanuts from the skillet and toss into the boiling pasta. Turn the heat to low. Once pasta is cooked, drain spaghetti and peanuts and return to pot. Add flaxseed oil and mix with pasta and peanuts. Place chicken strips on top of pasta and sprinkle with Parmesan, then serve. You can also toss in colorful steamed veggies.

Keep it Real, in the New Year!

10 Tips to Help you Keep your New Year's Resolution:

1. Keep a journal. Laying out your fitness goals and a road map to those goals in writing is a great visual way to help yourself stay organized, focused and feeling in control.

2. Set realistic expectations. Many times, resolutions that end in failure are the result of expecting too much too soon. Of course you want to see results quickly, but being honest with yourself, visualizing your goals, and making the commitment to change your lifestyle are the real keys to long-term success. Set easier-to-reach short-term goals which will allow you reach your main goal.

3. Use only the best supplements. Working out regularly, eating a healthy diet with proper amounts of protein, and including quality supplements in your plan can support your New Year's resolution to lose weight, add lean, sculpted muscle, and look great!

4. Learn by reading. By reading about nutrition and exercise, you'll improve your mind as well as your body. You'll stay motivated too. Read fitness books and magazines. You can also get many insightful tips by checking out my monthly newsletters.

5. Remove all junk food from your home. Keeping high-fat snacks and sugary junk foods in the fridge and cupboards is an easy way to tempt fate and send you falling off the fitness track. Potato chips, candy bars, and ice cream may taste good, but they're mostly empty calories that can lead to unwanted inches on your waist and thighs. Instead, keep healthy foods like fruits and vegetables on hand so that when you need a healthy snack, it's right there.

6. Use a camera and a tape measure. You don't always have to weigh yourself to notice your progress. A great way to see your progress is to take pictures and your measurements at various stages in your development. You can keep your personal stats in your journal and don't forget to date them.

7. Reward Yourself! Looking forward to a reward is one of the most powerful motivators for achieving your goal. Give yourself a reward for each successful step you make toward your New Year's resolution. And, of course, give yourself a large reward when you've reached your goal. If you can fit into that new dress or evening gown, then you've earned it.

8. Find a friend with similar New Year's resolution as you. If you've got a friend who is as committed to change as you, you'll find it easier to work together to realize your goals. You can exercise together, lend each other moral support, and share ideas about preparing healthy meals and snacks. It can be fun and challenging for the both of you.

9. Tell someone close to you about your plan to get fit. Even if you can't find someone who is committed to self-improvement, you should tell at least one friend or family memeber about your fitness plans. Knowing that they'll be watching your progress can serve as a motivation to propel you forward by leaps and bounds.

10. Invest in a Training Program. A qualified training program can teach you proper exercise techniques to develop the body you want. Your training program can also motivate you to stay on track and work closely with you to meet your fitness goals.

With these tips, you can make 2006 the year you begin to see results and improve your overall appearance and health. You'll lose those unwanted pounds and tighten those troubled spots for a new sleek, fit look! This year it's your turn to get the firmer figure you've always wanted. You've got the power to make it happen for you. Become your own success story!

The Wall Sit

Wall Sit: Sit against a wall with your heels in line with your knees, keep your legs hip width apart and your back against the wall. Keep the abdominal tight and shoulders rolled back. Begin with 15 sec and work up to 1 minute, increase level of difficulty by raising your hands above your head.

QUICK QUIZ

Which of the following contains the most protein? A) two eggs B) one cup of skim milk C) one-half cup of tofu D) one-half cup of cooked lentils

Answer: A

Two eggs contain 12.4g of protein; 1 cup of skim milk, 8.3g; 1/2 cup tofu,9.8g;1/2 cup cooked lentils,7.8g