10 Pound Melt Down

Lose 10 Pounds Fast

Daily I am asked the same question, in one way or another, “Which is more important diet or working out if my goal is to lose weight?” My response is the same: They are equally important. One can not be fully effective if the other is ignored. So as I present this diet to you, please keep in mind that this is only part of the equation. You must exercise, regularly. And by that I would like to advise you further to engage in regular cardiovascular activity as that works your heart and lungs, and burns more calories while exercising. Weight bearing exercise, such as a workout on the selectorized machines, increase lean muscle mass and gives you the metabolism boost most of us are seeking. Today I read a study from Tufts University showing the participants who coupled their weight loss eating plan with an exercise program involving cardiovascular activity, weight training and regular stretching lost 44% more fat than those participants that only followed a weight loss eating plan.

DAY 1

BREAKFAST

1 c cooked oatmeal (150)

¼ c blueberries (21)

1 small banana (105)

Calories 276

Herb Crusted Salmon

Salmon with Herb Crust

 Makes 4 servings

126 calories, 5 g of fat ( 1 g saturated fat) 207 mg sodium, 2 g Carbohydrates, 17 g Protein

12 ounces fresh wild salmon

1/3 c chopped fresh oregano

1/3 c chopped cilantro

¼ c chopped green onions

1 clove garlic

1 Tablespoon fresh lemon

¼ teaspoon salt

2 teaspoons olive oil

1/8 teaspoon black pepper

Cherry tomatoes cut in haves

Rinse and pat dry salmon.

Cut salmon into 6 ounce pieces and set aside.

In place food processor oregano, cilantro, green onions, garlic, lemon juice, oil, salt, and pepper. Process until evenly chopped. Coat top of salmon with herb mix.

Grill fish over medium heat for approximately 6 to 8 minutes or until fish easily flakes when tested with a fork.

Tammi Jacobs, Health and Wellness Expert

Owner, Results Health and Fitness Center

Bay Scallops with Green Beans

Prep: 20 minutes

Cook: 15 minutes Serves: 4

• 3 cups 1” pieces green beans
• 1 cup (chunked) red bell pepper
• 1 jalapeno chopped finely (1 Tbsp)
• 2 cloves of garlic (minced)
• 2 Tbsp of olive oil
• 1 lb of bay scallops
• 1 Tbsp of pesto sauce (prepared)
• 1 Tbsp chopped cilantro

Learn How to Get Perfect Abs with Tammi Jacobs

Saute bell peppers, green beans, jalapeno pepper, and garlic in oil in a large non-stick skillet over medium heat until barely tender (approx. 8-10 minutes). Add scallops and pesto sauce, continue cooking while stirring occasionally. Cook until scallops are just through (approx. 5 minutes) and stir in cilantro.

Servings of fruits and vegetables: 16 servings. 

Tammi Jacobs, Health and Wellness Expert

Owner, Results Health and Fitness Center

Great Summer Time Recipes Mango and Shrimp Salad

Great Summer Time Recipes

Mango and Shrimp Salad

365 calories * 15% from fat * Serves 4

·      1/3 Cup of Lemon Juice
·      1/4 teaspoon crushed red pepper
·      1/4 teaspoon of salt
·      1 lb medium shrimp, peeled and deveined
·      1/4 cup chili sauces
·      1 tablespoon olive oil
·      1 red bell pepper (silvered)
·      1 cup cherry tomatoes (halved)
·      1 cucumber (halved lengthwise, cut into half rounds)
·      2 mangoes, 2 ¼ pounds total, peeled and cut into 1/4
·      8 lettuce leaves
·      Cilantro (for garnish)
1. In a skillet, combine 2 cups of water, 1 tablespoon of lemon juice, bay lear, red pepper flakes, and salt. Boil of medium heat. Add shrimp and reduce to simmer and cover. Cook until it’s firm and pink (approximately 4 minutes). Drain shrimp and set aside to cool.
2.   In a bowl, whisk chili sauce, oil, and remaining lemon juice. Add shrimp, bell pepper, tomatoes, cucumber, and mangoes. Combine plates, lined with lettuce, with the shrimp mixture and garnish with cilantro.
Per Serving: 26 g protein, 57 g carbohydrates, 6 g fiber, 6 g fat, 172 mg cholesterol, 700 mg sodium

Tammi Jacobs, Health and Wellness Expert
Results Health and Fitness Center, Chandler, AZ.