EATING TODAY

Tuna Melt

In this updated version of the tuna melt, we go light on the mayo and top it with fresh tomato slices and shredded sharp Cheddar, which allows us to use considerably less cheese while ensuring that there's great cheese flavor in each gooey bite.

4 servings

Active Time: 10 minutes

Total Time: 15 minutes

INGREDIENTS

• 12 ounces canned chunk light tuna, drained (see Note)
• 1 medium shallot, minced (2 tablespoons)
• 2 tablespoons low-fat mayonnaise
• 1 tablespoon lemon juice
• 1 tablespoon minced flat-leaf parsley
• 1/8 teaspoon salt
• Dash of hot sauce
• Freshly ground pepper, to taste
• 4 slices whole-wheat bread, toasted
• 2 tomatoes, sliced
• 1/2 cup shredded sharp Cheddar cheese

PREPARATION

1. Preheat broiler.
2. Combine tuna, shallot, mayonnaise, lemon juice, parsley, salt, hot sauce and pepper in a medium bowl. Spread 1/4 cup of the tuna mixture on each slice of toast; top with tomato slices and 2 tablespoons cheese. Place sandwiches on a baking sheet and broil until the cheese is bubbling and golden brown, 3 to 5 minutes.

TIPS & NOTES

• Note: Chunk light tuna, which comes from the smaller skipjack or yellowfin, has less mercury than canned white albacore tuna. The FDA/EPA advises that women who are or might become pregnant, nursing mothers and young children consume no more than 6 ounces of albacore a week; up to 12 ounces of canned light tuna is considered safe.

NUTRITION

Per serving: 252 calories; 6 g fat ( 3 g sat , 0 g mono ); 66 mg cholesterol; 16 g carbohydrates; 1 g added sugars; 31 g protein; 3 g fiber; 408 mg sodium; 242 mg potassium.
Nutrition Bonus: Vitamin A & Vitamin C (20% daily value).
Carbohydrate Servings: 1
Exchanges: 1 starch, 1/2 vegetable, 3 very lean meat, 1/2 high-fat meat

SETS AND REPETITIONS

Repetitions are the number of times you perform a movement from the start position to the final position.
Example: A biceps curl you start with your hands down,  flex your arm getting the dumbell close to your shoulder then go down to the starting position. This is an example of one repetition (rep).

Set is a group of repetitions performed consecutively.
Example: If you perform a biceps curl 10 times consecutively then put the dumbell down then rest and perfom again, you just did two sets of ten repetitions or 2 x10.

Resting time is your interval time between sets, during this time you allow your circulation to remove substances that cause fatigue from the muscles allowing you to perform the other sets .
Resting between sets is not necessary but I recommend.

Stay connected on Wellness Factor for more!

EXERCISE TODAY

Triceps Extension with Elastic Band

Nobody likes to have flabby arms. In looking forward to help you get  your Triceps in shape I chose an exercise that targets your triceps and is very easy to do.

Muscle target: Triceps

http://swim.isport.com/swimming-guides/resistance-band-exercises-for-swimming

1. Grab the elastic band on each end. 
2. Place one hand on the bottom of your spine(this hand will remain fixed, do not move)
3. Place the other hand behind your head
4. Extend your arm pointing to the sky stretching the elastic band
5. Slowly put your hand back behind your head and repeat the movement

 If you start to feel any type of pain which does not come from exhausting your triceps, you should stop. 

Enjoy this exercise!

EXERCISE TODAY

BICEPS CURL

This is an easy exercise to execute that will help you get your biceps in shape.
Muscle target: Biceps Brachii

• Stand with feet hips width apart
• Slightly bend your knees and keep you back straight 
• Hands in supinated position (facing upwards)
• Raise the weights until your palms face your shoulders
• Return to initial position

MULTI VITAMIN AND MINERAL COMPLEX

Everyone knows that our food is not as as it used to be many years ago. Fruits and vegetables and other types of food are losing their nutritional en route to the stores. Some products are in transit for long periods of time before arriving to the stores where they will be sold. Perishable products undergo certain treatments which will make their shelf life longer and by the time they arrive they have lost most of the properties that would make them beneficial when consuming. 

Burgers, pizzas, fast foods and prepackaged foods do not have the nutritional value that we should offer to bodies. The food industry has changed and added ingredients to the products that we buy at the stores in order to prolong the shelf life of foods in order to fill the demand without sacrificing their profit margins. Unless you have a true understanding of what your nutritional needs are you may not be eating the correct combination of foods that you should in order to offer your body all the vitamins and minerals to be healthy. One excellent way of learning how to eat the necessary foods is by consulting a nutritionist who will prepare a nutritional plan for you to follow.

Multi vitamin and mineral complex were created in order to assist you in giving your body what you may be lacking to give it through your nutritional intake. Vitamins and mineral supplements contain defined amounts in order to keep your levels where they should be.

SOFT DRINKS

Much money is spent on commercials aimed at instilling in people the desire to drink a soft drink. Soft drink companies produce commercials to sell their product by using celebrities and sports stars who captivate children's and young people's attention and whose image has a strong bearing of what they will drink. Many parents have lost their total power of influence over their kids.
Sixty dollars ($60) of sugary syrup brought in $4,800.00 worth of soda sales!
Read more: http://dherbs.com/articles/dangers-drinking-soda-127.html#ixzz1nnnDqLtX 


Soft drinks are beverage drinks that may contain sugar, high fructose corn syrup, caffeine, aspartame,citric acid, sodium citrate, sodium poluphosphates, potassium sorbate, benzene and many other substances that are not good for humans. The substances that can be found in soft drinks do not offer nutritional value, they are substances which make cause addiction and are harmful to your health. Some of the health problems associated with drinking soft drinks are: Bone mass loss, diabetes,obesity, dental decay,hypokalemia, brain development, DNA damage and this list goes on and on. It is certain many people do not imagine how damaging it is for humans. We are killing ourselves.

Soda pop (regardless of the kind or brand) is 100% acid forming! It has a pH balance of 2. This is a very low pH number.

Our bodies were made to have a natural pH balance of 7.3, which is slightly alkaline. A pH of 6 is ten times more acidic than a pH of 7. A pH of 5 is 100 times more acidic than a pH of 7. A pH of 4 is 1,000 times more acidic than a pH of 7. A pH of 3 is 10,000 times more acidic than a pH of 7. And a pH of 2 is 100,000 times more acidic than a pH of 7.

Read more: http://dherbs.com/articles/dangers-drinking-soda-127.html#ixzz1nntx0iGe

One more topic bringing you into the reality of what we live.
Wellness Factor opening your eyes again!