CHEESY BROCCOLI POTATO SKILLET

Nothing screams dinner like a hardy meal of roasted potatoes.  Highlight the lovable pair of broccoli and cheese in this easy dish, for a cheesy soup spin-off to welcome fall into your home!

https://createbetterhealthutah.org/2019/09/12/easy-dinners-for-busy-nights-cheesy-broccoli-potato-skillet/

EXERCISE OF THE WEEK; Week 37

Strong calves don't only help balance out your appearance, they're also key to gaining power and strength for explosive movements. 

Tight calf muscles can limit your ankle mobility, which can increase potential injuries.  

Here is a simple exercise to build calf strength and muscle mass!

Week 37:

CALF PEDALS

Proper Form: Keep your shoulders down and core engaged, lift your heels so you're standing on your toes. Squat back, keeping your knees behind your toes. Alternate your legs in a pedal like motion. 
**To increase difficulty, when your heel lowers avoid touching the ground allowing it to hover above the ground. 

Muscles Engaged: Calf muscles

EXERCISE OF THE WEEK; Week 36

Squishy arms are NOT on the menu for today! 

Triceps workouts are a great way to tighten up those arms quickly and easily!

What are triceps? 
Triceps are 3 muscles on the back of your arm, from your shoulder to your elbow. They are used for fine motor skills like writing, push-ups, playing tennis and shooting a basketballs. 

Building your tricep muscles benefits your body by adding tone, making other upper body exercises easier and helping your body lose weight (as building muscle mass burns calories faster).

Give this exercise a try! It's simple, and easy and only takes a few minutes to get a good burn!

(A)(B)

TRICEP KICK-BACKS

Proper Form: Stand with your feet together, knees slightly bent, and bent forward at the waist. Hold onto your weights with your arms hanging straight down (A), (no dumbbells, no problem CLICK HERE for alternative weight options). Next lift upward, like their bags of groceries, keeping your arms close to your sides. 

*try to keep the back of your arm straight and slightly higher than your back.

Bring your forearms back - staying close to your body - until your arm is straight (B) then repeat 4X 8-12 reps each!

Muscles Engaged: Triceps and back are engaged in this exercise. 

FRESH PEACH SALSA

Spruce up your taco night with homemade salsa. This salsa recipe features ingredients that are on sale at our local markets. Don't miss out, peaches are only .99¢/lb!!! 

Peach Salsa

Ingredients:
1 lb tomatoes; diced (approx. 4-5 small)
1 bell pepper; seeded and finely diced
2 jalapenos; seeded and finely diced
1 medium onion; finely diced
1.5 lb peaches; diced (approx 3)
1/2 bunch cilantro; chopped
2 TBL lime juice
salt & pepper to taste

Directions:
Chop and finely dice the veggies, Dice the peaches, leaving them slightly larger than the other ingredients to highlight them in the recipe. (no need to peel the peaches, the skin adds color and won't be noticed in the salsa). Next add the remaining ingredients, fold together and mix well and enjoy!

TONIGHT!!! FREE FAMILY MEALTIME EVENT

EXERCISE OF THE WEEK; Week 35

This chest press exercise is a great way to build upper body strength and increase muscle mass.  It targets your chest muscles while putting an emphasis on your triceps and shoulder muscles as well.

Week 35

SVEND PRESS

Proper Form: Stand up straight, focus on sticking your chest out and shoulders back, maintaing the natural arch in your back.

Press a pair of light weight plates (OR TRY THESE alternative weights options) against each other in front of you with palms in/fingers facing forward, at shoulder height.

Extend your arms directly out in front of you, then bring the plates back into your chest. Repeat!

Muscles Worked: This exercise focuses on your chest muscles, as well as your triceps and shoulder muscles.

BLT LETTUCE WRAPS

Who doesn't love a good bacon tomato duo? This recipe is a spin off of a typical BLT, with a more conservative calorie count. It is simple and only requires 5 ingredients!

BLT Lettuce Wraps

Ingredients: 
2 Chicken Breasts
1/2 Tomato (diced)
1/2 Avocado (diced)
1/4 lb Bacon
1/4 cup Cilantro (chopped)
Lettuce of choice
optional: 
Lime & Salt & Pepper (to taste) 
Dressing of choice 

Directions:
Season the chicken and cook on a grill or stovetop. 

Meanwhile bake your bacon on a foil lined baking sheet at 420 degrees, checking every 5-10 min until desired doneness is achieved. (approx. 15-20)

When the chicken is done, cut into bite-size pieces and mix with cilantro. 

Wash the lettuce and carefully remove each leaf so that it creates a boat or cup.

Assemble the toppings and drizzle with salt, pepper and lime if desired! Fill lettuce cups and enjoy!