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arm-builder
Rolling Triceps Extension
We often preach against doing lots of isolation exercises, but according to MF adviser Jason Ferruggia, the rolling triceps extension is one arm-builder worth the sweat.
Hold a dumbbell in each hand and lie back on a bench with your arms locked out above your chest . Bend your elbows until the dumbbells touch your shoulders, then "roll" your shoulders back so that your elbows go beside your head and you feel a stretch in your triceps and your lats. Reverse the motion by contracting your lats and triceps simultaneously to pull your arms forward and lock out your elbows . That's one rep
We often preach against doing lots of isolation exercises, but according to MF adviser Jason Ferruggia, the rolling triceps extension is one arm-builder worth the sweat.
Hold a dumbbell in each hand and lie back on a bench with your arms locked out above your chest . Bend your elbows until the dumbbells touch your shoulders, then "roll" your shoulders back so that your elbows go beside your head and you feel a stretch in your triceps and your lats. Reverse the motion by contracting your lats and triceps simultaneously to pull your arms forward and lock out your elbows . That's one rep
No-Fuss Meals in Minutes
Tuna packed in water.In the can or in the pouch, it's a versatile lowfat source of protein. Flake it over pasta and mix with olives, parsley, capers, and a drizzle of olive oil to make a simple, satisfying dinner. Or for a healthy twist on tuna salad, toss with a little olive oil and lemon juice, minced Granny Smith apple, and a pinch of curry powder.
Canned beans.Keep an assortment of low-sodium organic varieties-black, pinto, chickpeas, kidney, and navy-on hand. Drain and rinse, then add to soup, pasta, green salad, brown rice, quinoa, or couscous. You can also make a quick bean salad by combining one can of beans with chopped peppers (any kind), celery, and a splash of Italian dressing.
Canned beans.Keep an assortment of low-sodium organic varieties-black, pinto, chickpeas, kidney, and navy-on hand. Drain and rinse, then add to soup, pasta, green salad, brown rice, quinoa, or couscous. You can also make a quick bean salad by combining one can of beans with chopped peppers (any kind), celery, and a splash of Italian dressing.
1 cup frozen corn kernels,thawed 5 ounces bottled roasted red bell peppers, drained and chopped 1/2 cup chopped green onions 1 jalapeño pepper, seeded and finely chopped 1/4 cup low-fat sour cream 3 tablespoons white wine vinegar 1 teaspoon salt 2 (10-ounce) packages Italian-blend salad greens (about 12 cups) 3 tablespoons pine nuts, toasted
Steps
1.Preheat broiler.
2.Place corn on a foil-lined baking sheet. Broil 12 minutes or until lightly browned, stirring once. Cool.
3.Combine corn, bell peppers, onions, and jalapeño pepper in a large bowl. Combine sour cream, vinegar, and salt, stirring with a whisk. Add sour cream mixture to corn mixture, tossing to coat; chill 1 hour.
4.Divide greens evenly among 8 plates; top each serving with about 1/3 cup corn mixture and about 1 teaspoon pine nuts.
1.Preheat broiler.
2.Place corn on a foil-lined baking sheet. Broil 12 minutes or until lightly browned, stirring once. Cool.
3.Combine corn, bell peppers, onions, and jalapeño pepper in a large bowl. Combine sour cream, vinegar, and salt, stirring with a whisk. Add sour cream mixture to corn mixture, tossing to coat; chill 1 hour.
4.Divide greens evenly among 8 plates; top each serving with about 1/3 cup corn mixture and about 1 teaspoon pine nuts.
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