Weekend edition of the Dish

[Denise85]

Eight Tips for Effective Weight-Training

You don't have to be a bodybuilder to experience the benefits of weight training. By lifting weights for a mere 10 minutes a day, two to three days a week, you can increase your metabolism, improve your posture, gain strength, prevent osteoporosis, and relieve stress. Plus, muscle continues to burn calories long after you've left the gym.

Below are eight tips to help you achieve the most from your weight training session:

1. Every muscle has an opposing muscle — make sure you work both to insure a balanced tone.

2. Try not to lock your joints or overextend the muscles. If using free weights, remember to protect your back by bending your knees.

3. Challenge your muscles by trying different weight training exercises from time to time.

4. Adopt a slow and steady pace — it's not a race.

5. If you don't feel it, you're not working hard enough. Try lifting heavier weights or performing more repetitions.

6. Both quantity and quality matter. Do at least 8 to 15 repetitions of each move.

7. Before you try any gym equipment, ask someone to show you how to use it. Most gym-related injuries stem from improper equipment use.

8. A little is better than nothing. Do what you can at first, and then work up to more.

[Denise85]

Lemon-Caper Chicken

Like this recipe? It's from The South Beach Diet™ Newsletter. Get more brand-new recipes now, when you subscribe.
Try it for Free for 2 Months!

Feel free to double the recipe for a crowd (but use two skillets), or halve the recipe for an intimate dinner. Make sure to buy thinly sliced breasts — they are usually sold four to a package.


If you can't find them, slice a medium-sized breast crosswise, resulting in a 1/2- inch thick piece, about 4 oz in weight. Place each piece between two sheets of plastic wrap and lightly pound to flatten to an even thickness.


Serves 4

Ingredients
1 Tbsp olive oil
4 thinly-sliced boneless, skinless
chicken breast halves (about 4oz each)
Salt and pepper
4 tsp whole-wheat flour, divided
1 medium shallot, minced
2 Tbsp drained capers
1/2 cup reduced-sodium chicken broth
1/4 cup fresh lemon juice
1-2 Tbsp minced fresh parsley



Instructions

Warm oil in large nonstick skillet over medium-high heat. Pat chicken breasts with paper towels to thoroughly dry. Season chicken with salt and pepper, then lightly coat with flour, using about 1 tsp for each breast.
Lay chicken in skillet; cook 2 to 3 minutes, until golden brown, gently pressing down on breast to ensure equal browning. Reduce heat to medium. Turn breasts; cook 2 to 3 minutes longer, until golden brown and cooked through. Remove breasts to a serving platter.
Reduce heat to low; add shallots and capers to skillet. Cook 30 seconds, stirring. Add broth and juice, cook 1 minute, until incorporated and thickened, stirring. Stir in parsley; pour sauce over chicken. Serve immediately.
Nutritional Information:
258 calories
17 total fat (5 g sat)
72 mg cholesterol
5 g carbohydrate
21 g protein
1 g fiber
142 mg sodium

[Pompom2]

Thanks Denise