Tuna Avocado Sandwich
The Omega-3s in tuna and healthy fats in avocado make this a winning combination.
TUNA AVOCADO SANDWICH
Ready in 10 minutes • Makes 2 servings
Ingredients:
2 5-oz cans water-packed white tuna
1 large ripe avocado
¼ cup each carrots, celery, red onion, diced
Sea salt and pepper, to taste
2 slices whole-grain bread, cut in half
Instructions:
1. In a large bowl, mash the avocado with a fork until partially smooth. Leave chunks of avocado for texture, if desired.
2. Drain the tuna and mix in with the avocado.
3. Add carrots, celery, onions, salt and pepper to mixture.
4. Spoon half of the mixture onto the bread to make 2 half sandwiches. Serve.Nutrients per serving:
Calories: 410, Total Fats: 17 g, Saturated Fat: 3 g, Trans Fat: 0 g, Cholesterol:
45 mg, Sodium: 620 mg, Total Carbohydrates: 24 g, Dietary Fiber: 10 g, Sugars: 4 g, Protein: 42 g, Iron: 4 mgwakeuphealthy.tumblr.com
http://www.oxygenmag.com/Nutrition/Articles/Tuna-Avocado-Sandwich.aspx
Wall Squat
Target Areas: quadriceps, glutes, hamstrings
Set Up: Stand in front of a wall with your feet shoulder-width apart. Bend your knees slightly and turn your toes outward. Lean back against the wall and bend your legs until your thighs come parallel to the floor. Keep your head neutral, abs tight and torso erect.
Action: Hold this position, ensuring that your knees aren’t jutting past your toes, your abs remain braced and that your lower back is pressed against the wall. Squeeze your quads, hams and glutes throughout your set.
Helpful Hint: This move is angle-specific, meaning you only gain strength and tone at the angle you’re working. After you reach initial failure, fatigue your muscles at various angles outside of 90 degrees by moving your back a few inches up or down the wall, then holding that position.wakeuphealthy.tumblr.com
* I do these while brushing my teeth!
http://www.oxygenmag.com/Training/Slideshows/Your-Best-Body-Challenge-Month-One.aspx#slide-3
Decline Push-Up
Target Areas: upper chest, shoulders, triceps
Set Up: Get into a push-up position with your feet elevated on a stool, bench or couch. Space your hands wider than shoulder-width apart and keep your eyes focused on the floor.
Action: Keeping your abs tight and back straight, bend your arms to lower yourself towards the floor. When you’ve lowered as far as you can, press yourself back up to the fully extended position.
Helpful Hint: This is the most difficult push-up. It’s great for upper-body strength, as well as intra-abdominal (core) strength.http://www.oxygenmag.com/Training/Slideshows/Your-Best-Body-Challenge-Month-One.aspx#slide-7
wakeuphealthy.tumblr.com
