January 19, 2016

31 Days of Fitness- Day 19

Good morning!

Today, Rest Day! I had you working all through the weekend, and I know that's tough! Take today and recharge! But, your "workout" is to check on your diet. Where can you make changes to see more gains? Post your ideas in the group!

Fit Tip:

With short workout circuits like these, we have very few rest days. And I know that can be tough. Always take a rest when you need it or modify any workout. But if you are powering through, there are other ways to rest while still working out daily.

For just 10 minutes a day sit quietly and focus on your breathing. Practiced consistently, such mindful meditation can reduce psychological stress by up to 44 percent, according to a study by West Virginia University researchers. And this stress reduction makes your workout more effective and gives your body a second to recharge!


Baked Chicken with Carrots, Oranges, and Sweet Potatoes

Bored with the same old baked chicken breasts? This recipe adds a citrus zing that gives white meat tons of flavor, while keeping it succulent and tender. Chicken breasts are topped with orange slices, basted with orange juice, and baked with hearty, inexpensive staples like carrots, celery, and sweet potatoes, which also take on the bright citrus flavor. It’s a crowd pleaser, and kids will love it!

Total Time: 1 hr.
Prep Time: 10 min.
Cooking Time: 50 min.
Yield: 4 servings

4 medium carrots, cut into 2-inch pieces
2 medium sweet potatoes, peeled, cut in half lengthwise, cut into 1-inch slices
2 medium celery stalks, cut into 1-inch pieces
1 medium red onion, sliced
4 (4-oz.) each raw chicken breasts, boneless, skinless
¼ cup 100% orange juice (or juice of 2 medium navel oranges)
½ cup water
2 medium navel oranges, peeled, chopped
2 fresh rosemary sprigs
Sea salt and ground black pepper (to taste; optional)

1. Preheat oven to 350° F.
2. Place carrots, sweet potatoes, celery, onion, and chicken in large oven-proof roasting pan.
3. Top with orange juice, water, oranges, rosemary, salt (if desired), and pepper (if desired).
4. Bake, basting occasionally, for 35 to 50 minutes, or until chicken is no longer pink in the middle and juices run clear.

Tip: This dish can also be prepared in a slow cooker. Layer all ingredients in the slow cooker. Cook for about 4 hours on high, or until chicken is no longer pink in the middle and juices run clear.

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