Making Time

This week’s theme has been to make time to move your body. Make an appointment for your workout. Just like when you make time to come see us, make time to do cardio on your own.

Is there a "best" time? Research has been done to determine the most effective calorie-burning time for exercise. The most effective one is one you like and stick with it! If you’re a morning person get up and get in a workout, feel like you need to wait till later then wait…just do it. Schedule your workouts for a time when there is little chance that you will have to cancel or interrupt them because of competing demands on your time.

When you're planning to exercise, it is recommended that you do some form of aerobic exercise at least three times a week for a minimum of 30 continuous minutes, more if you can. If that's too much, start with a shorter time span and gradually build up, then progress until you are able to work for 30 minutes. If you need to lose weight, you may want to do your aerobic workout five times a week, but be sure to have ONE day of REST.

Grilled Tilapia Tacos
Serves 6

1 tablespoon ground chipotle seasoning1 1/2 teaspoons ground cumin
6 (6-ounce) tilapia fillets
2 tablespoons olive oil
1 teaspoon grated lime zest
2 tablespoons fresh lime juice
cooking spray
12 corn tortillas
1 cup shredded cole slaw mix (purchase from any supermarket)
papaya-mango salsa (store-bought)
fresh lime wedges

1. Combine chipotle seasoning and cumin. Rub mixture evenly over fillets.
2. Stir together olive oil, lime zest, and lime juice; rub over fillets.
3. Arrange fillets on a grill coated with cooking spray. Grill over medium-highheat (350° F to 400° F) 3 minutes on each side or until fish just begins to flake with a fork.
4. Cool slightly. Shred fish. Spoon 2 to 3 tablespoons fish into each tortiIla, andtop with slaw and papaya-mango salsa. Serve with a squeeze of fresh lime juice.

NUTRITION PER SERVING
CALORIES 338 FAT 8 g PROTEIN 44 g SODIUM 86 mg FIBER 3.2 g CARBOHYDRATE 23 g