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3⁄4 cup whole-wheat flour
3⁄4 cup white flour, plus extra for rolling
1⁄4 tsp salt
2 tbsp light margarine, chilled
… 3 tbsp freshly grated
Parmesan cheese
1 large egg
2 tbsp skim milk
1 tsp paprika
1 tbsp sesame seeds
Cooking spray

Directions

Preheat the oven to 350°F. Sift the flours & salt into a bowl. Stir in the margarine until the mixture resembles fine bread crumbs. Stir in the Parmesan cheese.
Whisk the egg & milk together. Reserve 1 tsp of this mixture, & stir the rest into the dry ingredients to form a firm dough. Knead on a lightly floured surface until smooth.
Sprinkle the paprika over the floured surface, then roll the dough out on it to form a 9-in. square. Brush the dough with the reserved egg mixture and sprinkle with the sesame seeds. Cut the square of dough in half, then cut into 4 1⁄2-in. strips that are about 1⁄2-in. wide.
Coat baking sheet with cooking spray & line with parchment Paper. Twist the sticks and place on the baking sheet, lightly pressing the ends of the sticks down so that they do not untwist during baking.
Bake 15 mins or until lightly browned and crisp. Cool on the baking sheet for a few mins, then serve warm, or transfer to a wire rack to cool completely.

2 tsp canola oil
1 onion, finely chopped
4 cloves garlic, minced
1 jalapeno pepper, seeded and minced
2 tsp chili powder
1 tsp ground cumin
2 cups red lentils
3 cups 100% pure Florida orange juice
3 1/2 cups sodium-reduced vegetable stock
1/3 cup low-fat plain yogurt

Directions

In a pot, heat oil over med heat & cook onion, garlic, jalapeno, chili powder & cumin for 5 mins or until softened. Add lentils & stir to coat well.
Add orange juice & 2 cups of the vegetable stock & bring to a boil. Cover & simmer for about 20 mins or until lentils are cooked. Stir in remaining stock & heat through.
Serve in shallow soup bowls with a dollop of yogurt

1 med navel orange, peeled and cut into 1/2-pieces
8 ounces seedless red grapes, stemmed and cut into quarters
1/2 cup chopped red pepper
… 1/4 cup chopped cilantro
1/4 cup chopped green onions
1 Tbsp minced jalapenos (optional)
1/2 cup 100% grape juice
About 1 Tbsp fresh lime juice
1 8-ounce bag baked tortilla chips

Directions

In a med. bowl, mix the orange, grapes, red pepper, cilantro, green onions, and jalapeno if using. Stir in the grape juice & lime juice. Taste and add more lime juice, if needed

Fuel up first. Grab a snack before you hit the gym, and it may actually help you slice off more calories in the long run. Shoot for 100 to 200 calories: Yogurt, a piece of fruit, natural peanut butter and crackers, or half an energy bar are all great choices.

Minimum 11 minutes of resistance training 3 days a week significantly improves resting metabolic rate which means losing weight. So stick to your fitness routine

Think quality over quantity the first rep and the last rep of an exercise should look the same in terms of form. If you can’t achieve this simply do fewer reps with perfect form or use a lighter weight.

The average 155 pound women burns about 211 calories in one hour of moderate intensity weightlifting.

We all know that strength training builds stronger muscles but it also increases joint stability by strengthening ligaments and tendons and a stronger joint helps to prevent injury and ease the pain of osteoarthritis.

Research shows that women do not typically gain bulk from strength training like men do because women produce 10 to 30 times less testosterone than men. You will however define and tone your muscles.

According to the British Journal of Sports Medicine, people who participate in consistent aerobic exercise for 6 months or more can actually reverse age-related brain decline.

Try to find time throughout the day to stretch. For more comprehensive stretching, plan a longer routine that targets major muscles after your aerobic workouts. That’s when muscles are warmed up and pliable, which will make stretching most effective. If you do stretches before activities, make sure to warm up first for five to 10 minu…tes with walking or easy stationary cycling.

Supersets(pairing non-competing exercises together). Pick 2 exercises that don’t use the same muscle groups, such as dumbbell chest press and dumbbell row. Do eight reps of one exercise then immediately followed by 8 reps of the other exercise. Follow the combo up with a one minute rest. This allows your pressing muscles to rest while your rowing muscles work. This helps you build muscle and strength.