Tag Archive for 'food'

Quick and Easy Recipes

Published on June 7, 2011 in Recipes. 0 Comments Tags: , , , , , , , .

Here are a few recipes you can whip up this week….trust me- even if you only have 10 min to prepare a snack/lunch or dinner- the recipes below can me made!

The first is a healthy snack that will hellp you get a serving of veggies in:

I always keep a bag of frozen edamame to pull out for a quick and healthy snack but here is a recipe that rivals my frozen fave- Kale chips! They will satisfy that salty, crunchy craving and give you healthy antioxidants to boot! Here is the recipe:

1 bag kale- thouroughly wahed (I buy already washed to save time)

olive oil cooking spray

salt/pepper to taste

Place kale leaves on a baking sheet so not overlapping. Spray with olive oil adn add salt and pepper to taste. BAke at 375 until leaves are crispy (about 10 min)

If you are tired of eating tuna salad and turkey sandwiches for lunch- here is a great quick and healthy recipe for Salmon Salad. Get you omega 3′s and protein with this quick lunch variation. I make it on Sunday and it is ready to use for the week:

2- 6ounce cans salmon drained and flaked (I buy the can with the skin and bones already removed) Bumblebee brand

1/2 c chopped celery

2 thinly sliced green onions

3 T sweet pickles chopped

1/3 C light mayo

1 T lemon juice

2 tsp dill

Combine salmon, celery, pickles and onion in small bowl. Add mayo, lemon juice and dill and stir well. Cover and chill for an hour. Serve on whole grain bread or on a mixed green salad.

I literally had 10 min to make dinner one night last week and whipped this healthy recipe in no time. My kids really like it too- give it a try and let me know what you think!

Shrimp Scampi

1 to 2lbs shrimp (peeled and deveined)* I keep bags of frozen peeled and deveined shrimp in the frreezer to save time. I wouldn’t use for shrimp cocktail, but they work great in recipes!

1 lb whole wheat thin spaghetti

2 to 3T butter (I used Brummel & Brown natural yogurt and it worked great)

3 cloves garlic(I used generous portion- chopped from jar)

1 c white wine

1lb fresh spinach(I use bag of washed baby spinach)

1 tsp dried or fresh oregano crumbled

1 tsp dried or fresh basil crumbled

Cook the spaghetti and set aside. Melt butter in large skillet, add garlic and saute until soft. Add the shrimp, wine, oregano and basil and cook for 3 to 5min- add spinach and cook until wilited (another 3 min). Toss the shrimp mixture with the pasta and enjoy!

10 Tips for Losing Weight

Published on April 8, 2011 in Blog and Food Tips. 0 Comments Tags: , , , , , , , , , , , , .

Spring is upon us and if you have lived in Baltimore long enough, you know we move into summer rather quickly! Bathing suit and tank top weather is almost here and it’s time to get your body in summer shape! Incorporate these tips into your daily way of life and you will see results.

1.Focus on what you accomplish daily or weekly and not on the # on the scale. Celebrate your successes and accomplishments and you will have a more positive outlook on weight loss. Celebrate when you take time to eat a healthy breakfast or when you eat two healthy snacks throughout the day. Be happy when you use your inner strength to stop eating after 7:30 pm or when you use  self control to pass on a piece of cake after dinner. These are successes that will add up to weight loss!

2. Surround yourself with positive and healthy people- have you ever spent time with someone who constantly complains or is always negative? How do you feel afterwards? Probably drained and negative yourself! You choose who you spend time with, spend it with people who build you up and make you feel good. Life is too short to waste it with constant negativity- there are too many positives in life not to ignore. Do we all feel down from time to time…sure!  Just being aware how often keeps you in check and can help you keep a brighter attitude. Do all your social g atherings center around high caloric  food? If so, come up with healthy alternatives like taking a hike with friends or instead of going out, have everyone over to cook a healthy meal together or go on a picnic and pack healthy foods you have at home or buy at your local gourmet grocery store.

3.Be mindful of what you eat….and why you are eating it! Eat a healthy snack when you are hungry, not because you are stressed, depressed or tired.  Eating based on an emotion will get you in trouble and lead to bad eating habits. Have a list of alternate (healthy activities) that you can do when you feel tired or stressed for example.  Some I like to suggest include, but obviously are not limited to, calling your best friend for support, taking a long warm bath, read a good book, take a walk or run, take a quick 20 min power nap, look up healhty snacks on this site and make grocery list of items you need to purchase.

4.Exericse at least 3 times per week- walking the dogs or gardening doesn’t count as the exercise I’m talking about. Although they are two great activites and are better than sitting on the couch all day, you need to get at least 25-30 min of vigourous exercise  3 times a week. Come try a Fit Mom class and fulfill this criteria! :)

5. Incorprate intervals into your workouts- working at a high intensity creates EPOC-(exericse post oxygen consumption) which basically means the   afterburn of calories which can last up to 48 hours after exericing.  This means for many hours after exericisng at a high intensity, your body will continue to burn up to 25% more calories, thus  raising your overall metabolic rate. Studies have shown that shorter bursts of high intensity intervals will burn more fat than longer, steady state exercise sessions- the bulk of fat burning taking place after the workout!

6.Eat 4 or 5 times a day- try eating 3 meals 300-400 calories and two snacks between 150-200 c alories. This will help regulate your metabolism( keeping calorie burn constant) and will keep blood sugar levels stable to prevent energy crashes and food cravings that could throw you off course. It will also help prevent you from ever feeling too hungry whci makes you prone to over eat. See this site for healthy snack and meal ideas.

7. Limit the number of times you eat out. It is possible, but more difficult to eat healthy at a restaurant. There are so many temptations starting with warm rolls and butter to saucy appetizers to a dessert  tray. Is it ok to enjoy a higher caloric meal once or twice a week….sure! Just make sure you are eating e xtremely well the rest of the week. If you have to       eat out more often that you would like, be sure to eat a quick snack before you go and check the menu before you go so you have an idea of healthy  options that are offered. Also- don’t hesitate to ask your server how your meal is cooked (in butter? cream sauce?) ASk for it grilled with olive oil or cooking spray, ask for dressing on side, etc.

8. Read labels at the grocery store- Choose products with 100% whole grain or whole wheat and stay away from processed snacks that contain HFCS (high fructose corn syrup) or hydrogenated oils/trans fat. Foods to avoid are fast food, soda, juice, pastries/store bought cookies,cake, processed meat, processed cheese(Cheez Whiz, Velveeta), anything white (bread, rice noodles) Eat “cleanly” and healthily as  possible (see my post on clean eating 9/2010)

9. Limit alcohol to two or three drinks per week- alcohol is high in empty calories an can cause poor judgement leading you  to make unhealthy food choices (often the next day…think cheesesteak/pizza) You know what I’m talking about! Something you probably didn’t know….alcohol  releases  estrogen into the bloodstream which promotes fat storage and inhibits muscle growth-

10. Get more sleep! Not only will you feel better (you can tell in class when I’ve gotten a good night’s sleep! :) you will have a better chance of eating healthy throughout the day. A lack of sleep causes a lower level of hormones to be released that control our appetite and cravings for carbs and higher caloric foods. Studies have shown those who slept the fewest hours had the highest % of body fat and weight. Lack of sleep also  triggers the release of cortisol (stress hormone) that promotes abdominal fat and is responsible for making us feel hungry even when we are full.

All the above tips can be incorported in your life starting today. They take no special equipment, and not a lot of time. It does take some discipline and involves taking responsibility for your actions. Think of how you make committments to others and take them seriously…now make the same committment to yourself. Aren’t you worth it? Don’t you deserve to treat yourself the respectful way you treat others?

More Healthy Meals and Snacks

Published on March 29, 2011 in Blog and Food Tips. 2 Comments Tags: , , , , , .

I like food and I like to eat…so knowing what’s good to eat is important to me! I tell all my clients eating healthy doesn’t mean going on a “diet.” Eating healthy means making good choices, controlling portions and eating food that is tasty and satisfying to you. I hate the word “diet” because it means doing something temporary and it involves denial and avoidance. Who wants to go through each day constantly avoiding food or constantly denying yourself something to eat? If you ask me- it makes you want those things even more! Fit Mom is about making healthy changes for life- instilling healthy habits that you and your family can live happily with….
Like you, I’m a busy mom and I don’t always have the time or energy to fix lengthy meals and snacks. I’m always on the look out for new products to try and quick and easy recipes. I’ve shared many healthy snacks (see Dec 8 post) and some healthy recipes in the past and today I’m adding to that list. All the foods I share, including sweet snacks, have good nutritonal value (no empty calories).
The snacks below are 200 calories or less, low in fat,  and of course have no HFCS or hydrogenated oils. Most of them contain at least 5 gr protein or more and offer a healthy dose of fiber:
*Nature’s Promise organic honey graham sticks (one serving)-2 gr protein
*Kashi TLC crunchy granola bars-6 gr protein
*Herr’s whole grain pretzels with flax(one serving)
*roasted chickpeas with your choice of herbs(I dumped a can on baking sheet, sprinkled with cajun seasoning and baked at 425 for about 15 min or until toasted)- It’s a great crunchy snack when crave something salty-1/2 c 7 gr protein
*Fage 0% plain greek yogurt with berries and sprinkle with Stevia for extra sweetness-18 gr protein

*Athenos greek strained nonfat strawberry yogurt-100 cal and a lot less grams of sugar than other leading brands!-11 gr protein

*100 cal bag Pop Secret kettle corn with 2 tsp choc chips- great if craving something sweet!- 4 gr protein
*Simply Snackin jerky- buy online-many flavors to choose from- 10 gr protein in 1 strip
*Naturally More peanut butter 1T on med apple-5 gr protein

Below are things I always have in my pantry to whip up quick and healthy meals:

tons of spices
cans of beans (black, kidney, chickpea)
olive oil
quinoa
diced/stewed tomatoes
chicken broth-low sodium
cans of tuna/salmon
whole wheat pasta/rice
Nature’s Path Optimum Blueberry
Fiber One cereal
Ezekial Cereal
instant oatmeal-Better Oats brand or any that has 6 gr protein per packet
Arnold bread- whole wheat/Arnold Thins

Things in fridge and freezer:
chicken breast, flank steak, pork tenderloin, salmon, shrimp
veggies-frozen and fresh-use bags for stirfry and ffajitas for quick prep
edamame-great to use for app when have unexpected company
Morningstar black bean burgers
skim milk
cottage cheese
greek yogurt
fat free 1/2 and 1/2
Eggland eggs
sugar free chocolate syrup
Cape Cod fat free Balsamic sald dressing
frozen fruit
whole grain waffles
Smart and Delicious wheat tortillas (low card/high fiber)

Here is a quick and easy recipe- I have to admit, my kids didn’t like it- but my husband loved it and so did I.  It’s loaded with protein, fiber and Omega 3.  It will take you 5 to 10 min to prepare and you can keep all the ingredients in your pantry for a night you need a quick and easy meal to prepare.

Salmon Pesto Pasta

*wheat angel hair pasta (1/2 lb)

*2 can Alaskan salmon

1 bag ready to eat spinach (or frozen bag thawed and drained)

*1 pack of Knorr Creamy Pesto sauce mix (need skim milk and 1/4 c olive oil)- I used about 2 1/2 tablespoons olive oil instead

Make the pesto sauce accorking to package(I used 2 1/2 T olive oil). Cook the pasta in separate pan. Add noodles, salmon, and spinach to pesto sauce and stir until spinach wilts. Enjoy!

Healthy Meals Around Town

Published on March 14, 2011 in Food Tips. 0 Comments Tags: , , , , , , , , , , , , , .

We’re all busy and can’t be organized all the time!…. at least not enough to always pack healthy snacks and meals for the road, pool, lunch break, etc. I compiled a list of healthy meals you can find in restaurants around Lutherville. The meals I chose are all 350 calories or less, and contain 10gr of fat or less, and a healthy dose of protein! I hope this helps you stay on track with your nutrition goals even when you have to grab something out fast!

Subway- veggie, turkey breast, or chicken breast sub on wheat.

Wendy’s- grilled chicken sandwich, jr hamburger, small or lg chili

Panera- low fat veg black bean soup, low fat chicken noodle soup, mediterranean veggie sand,smoked turkey breast on sourdough, classic café salad, Asian Chicken salad

Starbucks – oatmeal w/ fruit or nuts and brown sugar, spinach, tom, feta egg wrap, chicken and veggie wrap,reduced fat turkey bacon and egg sandwhich

Pizza Hut- one slice cxheese (the natural), one slice veggie lover or cheese(hand tossed)

Qdoba- chicken soft taco, ckicken tortilla soup, naked chicken burrito

Chick-fil-A – chargrilled chicken sand, six nuggets, chicken garden salad, southwest chargrilled salad

Dunkin Donuts- egg white turdey sausage flatbread, egg white and cheese on english muffin, egg white and ham on english muffin

Taco Bell- grilled chicken soft taco, grilled steak soft taco

Black Bean and Quinoa

Published on March 10, 2011 in Recipes. 0 Comments Tags: , , , , , , .

This meal is  quick to prepare, has a ton of protein without the saturated fat from a meat source, and it tastes awesome! I double the recipe and have it for lunch too!

2 T olive oil

1/2 c onion

1/4c green pepper

2 garlic cloves (I use more to taste)

1 15 oz can black beans (undrained) Goya brand is best

3/4c water

1 tsp oregano

1 packet Sazon Goya withour Annatto

1 T white cooking wine

Quinao(follow directions on box ot prepare necessary serving size for your family)

Heat oil in ssaucepan and add onion, peppers and garlic. Cook until tender (10 min) and then stir in remaining ingredietns(except quinoa). Bring to a boil and reduce heat to medium for 10 min. SErve over the prepared quinoa.

Football Food Done Right

Published on January 14, 2011 in Food Tips and Recipes. 0 Comments Tags: , , , , , , , , , .

Happy Friday…..GO RAVENS! We’re all going to be watching the Ravens on Sat and with a Ravens game comes party/tailgate food! You don’t have to sabotage your week of workouts all in one evening! If it’s wings you love- I swear by Hungry Girl’s version. Go to HungryGirl.com and type in Buff Chick Hot WIng Dip or Buffa-low Chicken strip salad. ( Recipes reposted below as well) I take the dip to every party and it’s always a huge hit.  It’s all the taste of regular wings without all the fat and calories…..try it and let me kown how y ou like it! The site also has some great pizza recipes or  if you order in….have a piece of pizza.. cheese or veggie and don’t feel bad about it! DO feel bad if you eat three or four slices througout the evening!!! :) EAt “cleanly during the day(whole foods and fruit and veg) and enjoy the pizza that evening!

 

Have a great weekend- be mindful of what you eat and keep your goal in sight! You don’t have to deprive yourself everyday- remember the 90% rule!

 

Buff Chick Hot Wing Dip

PER SERVING (1/15th of recipe, about 1/4 cup): 68 calories, 1.5g fat, 616mg sodium, 2g carbs, 0g fiber, 1g sugars, 10g protein –PointsPlus™ value 2*

After receiving tons of emails about a famous (and fatty) Frank’s RedHot dip, we HG-ized it for your (and our!) chewing pleasure. This stuff tastes JUST like Buffalo wings…

Ingredients:
Two 9.75-oz. (or 10-oz.) cans 98% fat-free chunk white chicken breast in water, drained
One 8-oz. tub fat-free cream cheese, softened
1/2 cup Frank’s RedHot Original Cayenne Pepper Sauce
1/2 cup shredded part-skim mozzarella cheese
1/4 cup fat-free ranch dressing
1/4 cup fat-free Greek yogurt (Fage 0% is the best!)

Directions:
Preheat oven to 350 degrees.

Place cream cheese in a medium bowl and stir until smooth. Mix in Frank’s RedHot, mozzarella cheese, ranch dressing, and yogurt. Stir in chicken until thoroughly combined. Spoon mixture evenly into a deep 8-inch by 8-inch baking dish.

Bake in the oven for 20 minutes, or until mixture is heated through. Stir well and enjoy!

P.S. We love dipping carrot sticks and red bell pepper chunks into this dip, but we’ve also dunked baked tortilla chips into it and used it as a sandwich spread!

MAKES 15 SERVINGS

HG Alternative! To make this dish FAST, skip the oven altogether. Prepare dip according to the directions, but in a microwave-safe dish. Then microwave uncovered on high for 5 minutes (stopping and stirring halfway through cooking), or until hot.

 

HG's Buffa-low Chicken Strip Salad
HG’s Buffa-low Chicken Strip Salad
Buffalo Thrill
Super-fatty chicken on top of a salad bogged down with cheese, fried tortillas, and creamy dressing = NOT okay. Our chicken is tasty and lean and lies comfortably on a bed of deliciously dressed salad. Mmmmm! Without further ado, we give you… HG’s Buffa-low Chicken Strip Salad!

Ingredients:
1/4 cup Fiber One bran cereal (original)
Dash garlic powder, or more to taste
Dash onion powder, or more to taste
One 4-oz. raw boneless skinless lean chicken breast cutlet, pounded to 1/3-inch thickness
2 tbsp. fat-free liquid egg substitute (likeEgg Beaters Original)
3 cups chopped romaine lettuce
1/4 cup chopped tomato
1 tbsp. crumbled blue cheese
1 tbsp. precooked real crumbled bacon (likethe kind by Oscar Mayer)
3 low-fat baked tortilla chips, slightly crushed
1 tbsp. Frank’s RedHot Original Cayenne Pepper Sauce
2 tbsp. fat-free ranch dressing
Optional: salt and black pepper, to taste

Directions:
Preheat oven to 375 degrees. Spray a baking sheet with nonstick spray and set aside.

Place cereal in a sealable bag, remove air, and seal. Using a rolling pin or meat mallet, crush cereal through the bag to a breadcrumb-like consistency. Add garlic powder and onion powder. If you like, add salt and pepper. Seal and shake to combine. Set aside.

Place chicken in a bowl and top with egg substitute. Coat both sides of the chicken and then give it a shake to remove excess egg substitute. Transfer to the bag with the crumbs, seal, and shake to thoroughly coat both sides with crumbs.

Place chicken on the baking sheet and bake in the oven for 10 minutes. Carefully flip chicken and return to the oven for an additional 10 minutes, until crispy and cooked through. Set aside.

Meanwhile, place lettuce in a bowl and top with tomato, cheese, bacon, and crushed chips. Set aside.

Pour hot sauce onto a small plate. Once cool enough to handle, coat both sides of the cooked chicken with sauce. Slice and place on top of your salad. Serve with ranch dressing and enjoy!

MAKES 1 SERVING
Serving Size: 1 salad with dressing (entire recipe)
Calories: 309
Fat: 7g
Sodium: 1,277mg
Carbs: 33.5g
Fiber: 11g
Sugars: 4.5g
Protein: 36g

PointsPlus value 8*

HG FYI: Yes, we know this salad has a lot of sodium, but it’s still an amazing swap for the original. (Have you SEEN how much the Chili’s version has?!) If you want to cut salt, ditch the dressing and/or use less hot sauce.


Healthy Eating

Published on November 29, 2010 in Blog and Food Tips. 0 Comments Tags: , , , , , , , .

If you signed up for class, you’re exercising regularly! You will want to eat to maintain lean muscle and keep your metabolism high, burning a lot of calories all day. Refrain from mindless snacking and eat with a purpose…it will change your body!

Here are some tips to get you on your way :

1. Eat 5 or 6 times a day ( about every 3 hours)
2.Make a set schedule (doesn’t have to be rigid) so you’re aware of when and what you’re eating throughout the day (handfuls of mindless snacks add up during the day)
3.Eat protein with every meal…body burns more calories digesting protein than carbs and fat. Protein also helps repair and build muscle after working out.
4.keep snacks between 100-150 calories and meals 300-350cal.

Example protein snacks
*100 calorie pack kraft cheeses cubes=100 cal, 7 gram protein
*20 natural almonds=160 cal, 6 gram protein
*pack of plain oatmeal with berries and cinnamon=120 cal, 6 gram protein (Better Oats brand)
*cup of cottage cheese w/berries=160 cal, 22 gram protein
*apple with 1 T peanut butter=150, 4 gram protein
*glass skim/1%milk with choc syup=100 cal, 8 gram protein
*greek yogurt-nonfat=120 cal, 16 gram protein

*2 hard boiled egg=100 cal, 12 gram protein
*1/2C edamame=100 cal, 7 gram protein

Look for healthy meal suggestions this week!

Avoiding holiday Weight Gain

Published on November 21, 2010 in Blog and Food Tips. 0 Comments Tags: , , , , , .

The holiday season is upon us!  With that comes great food, lots of cheer(wine), shopping, and lets face it, STRESS! I thought now would be a good time to talk about how to avoid holiday weight gain, the guilt over holiday weight gain, and illness that often comes from too much stress and lack of sleep.  Why do I specify these three things?  Because I’ve had all three in the past, and have vowed not to let it happen again.

The main reasons people gain weight over the holiday is overeating, excess alcohol, and lack of exercise. I’m sure there are other reasons, but I find these to be the main culprits.  I’ll use myself as an example.  I usually go home for the holidays (Christmas) where my Italian mom is not happy if you aren’t eating.  There’s an abundance of cookies, cake, homemade bread, candy…..then there’s the homemade lasagna, bread dipped in olive oil, and endless wine…..you get the picture.  Look, I enjoy eating healthy….but all my willpower and healthy food choices go out the door with all that temptation in front of me.  I used to say “It’s once a year…I’m never home…I never eat like this.” To top it all off, when I’m at my parents… I’m not working, not running around doing errands or cleaning. ….. I’m relaxing and  I was more sedentary.  I don’t think about food like that  that anymore(see tip #6 &7)and, although I’m more relaxed, and spending more time with family, I always find the time to exercise on my own and with the kids(playing outside).

In years past, I ALWAYS got sick around the holidays. I’m a Type A personality……I’m not happy if I’m not busy.  I wake up early and go to bed too late.  When I’m in bed, I’m thinking about what I need to do or planning my next bootcamp class.  It’s hard for me to relax, unless I’m on vacation in a remote location!!  I got sick in years past, b/c I didn’t recognize my personality type and kept pushing on without taking care of myself.  It’s all about finding a balance and making choices.  If you asked my husband, he’d tell you i’m not balanced and that I work too hard….BUT- I know longer get sick around the holidays and I no longer gain the excess weight and no longer have guilt over eating my mom’s lasagna.

Here are my  tips for having a happy, healthy holiday!

1. Start shopping now!  Try to accomplish at least one holiday task a day.  Don’t wait until the week before and try to get it all done. You will literally make yourself sick and won’t get the sleep you desperately need.

2. Choose a healthy edible gift for neighbors and friends.  Instead of baking cookies and bread that you know you will nibble on, try making a spice rub, marinade, or homemade jam.

3. Eat a healthy snack before going to a party!  Have a yogurt, piece of turkey, apple with peanut butter.  This will help you avoid heading straight to the  food table when you arrive and will also decrease the chance of overeating.

4. Create time for exercise…don’t fit it in.  Continue with your regular exercise schedule….get up early and get it done.  You will feel so much better during the day.  You will have more energy and less stress…guaranteed!

5. Avoid the food court in the mall.  I just saw a clip on the news that really grossed me out….unsanitary food court booths….not to mention that most choices available area high in fat and calories.  I always keep healthy snacks in the car(almonds, beef jerky, fruit) to tie me over until I get home.  I always plan what I’m going to eat for the day, and have a snack before running my errands to avoid making an unhealthy choice at the food court or  drive thru.

6. Get enough sleep! I know  I said earlier, I wake up early and go to  bed too late ….BUT, espcially around the h olidays, I make every effort to go to bed by 10 Mon-Thurs.  If I don’t, I pay for it, my husband and kids pay for it, I  get sick and  I’m not prductive.  I know this about myself and make every effort to get at least 7 hours of sleep.  Know yourself…know  how much sleep you need to be happy and productive, and stick to it

6. Around the holidays, I allow myself to  eat yummy “holiday food.”  It’s not the food that will make you gain, it’s the portion of food you consume.  I like pizza and  I eat it, but I stick to one or two pieces.  I  love my mom’s lasagne, – but i eat it slowly and stop before I’m stuffed.  If I eat athe lasagne, I dont’  eat the cake and cookies after.  It’s all about choices and feeling good!  I dont feel good when I eat lasagne, bread, cake and wine.

7. Think of food in terms of fueling and nurishing your body, not as a void to mindlessly fill.  You only get one body…take care of it and give it  the nutrition it needs to last.

7. Exercise- yes I’m repeating #4. It’s that important! It reduces stress, helps you sleep better, makes you lean and stronger and gives you more energy throughout the day!  Why wouldn’t you exercise for 30-45 min to gain these benefits?

Follow these additional suggestions given to me from class participants!

*Chew gum whild cooking or shopping!  The mint deters you from putting something else in your mouth!

*Carry a healthy snack and h2o in your purse while shopping and you won’t be tempted to eat junk food from the mall.

*Continue to eat regularly throughout the day.  Don’t starve yourself before the big Thanksgiving meal and you’ll be less likely to overeat.

Have a wonderful Thanksgiving….we all have many things to be thankful for!  I thank you for your continued commiment to exercise and for your positive attitudes and willingness to work hard!  I look forward to seeing each of you throughout the holiday season!

Clean and Healthy Diet Tips

Published on September 10, 2010 in Blog and Food Tips. 0 Comments Tags: , , , , , , , , , , .

Our bootcamp workouts burn a ton of calories and get your metabolism in high gear, BUT remember…”you can’t out train a poor diet!” Follow these guidelines to eating healthy and getting the strong and fit body you want!

For a “clean diet” follow the following guidelines:
1. Keep your snacks raw, ie. Nuts, fruit, veggies.-dairy snacks also a good choice (low fat milk, low fat cottage cheese, greek yogurt-non fat)
2. Get a wide variety of veggies and fruit as well as protein, healthy fat (omega 3) found in avocado, nuts, fish, flax seed.
3. Stay away from anything refined or any white products….choose whole grain, high fiber bread
4. Stay away from sugary drinks (juice,soda) and drink a lot of water, green tea, and coffee is ok.
5. Watch your sugar intake, choose Truvia (natural sugar substitute)
6. Minimize alcohol consumption (stick to 2 or three drinks on the weekend)
7. Stay away from all trans fat, hydrogenated oil, and high fructose corn syrup….read labels!

If you signed up for class, your exercising regularly,and you’ll want to eat to maintain lean muscle and keep you metabolism high, burning a lot of calories all day.

Here are some tips to get you on your way :
1. Eat 5 or 6 times a day ( about every 3 hours)
2.Make a set schedule (doesn’t have to be rigid) so you’re aware of when and what you’re eating throughout the day (handfuls of mindless snacks add up during the day)
3.Eat protein with every meal…body burns more calories digesting protein than carbs and fat. Protein also helps repair and build muscle after working out.
3.keep snacks between 100-150 calories and meals 300-350cal.
Example protein snacks-
*100 calorie pack kraft cheeses cubes=100 cal
*20 natural almonds=160 cal
*pack of plain oatmeal with berries and cinnamon=120 cal
*cup of cottage cheese w/berries=160 cal
*apple with 1 T peanut butter=150
*glass skim/1%milk with choc syup=100 cal
*greek yogurt-nonfat=120 cal
*hard boiled  egg=50 cal

Budget Friendly Ways To Eat Healthy

Published on August 15, 2010 in Blog. 0 Comments Tags: , , , .

Leading a healthy lifestyle includes strength training, cardio,  flexibility, and good nutrtion.  If you are taking my bootcamp class, you have the first three covered.  I often post info on healthy eating, but sometimes hear,”how do I eat on a budget?”  Here are some tips:

1. Buy healthy items when they are on sale, even if you don’t need them right away.  This will help avoid buying something for a recipe last minute, at a much higher price.

2. Purchase frozen items (poultry, veggies, fruit).  Frozen produce actually retain vitamins and minerals more than canned or even fresh!   Frozen produce is processed at its peak in terms of freshness and nutrition whereas fresh can lose nutrient content during the time between harvest, arrival to store, and then home.

3. Buy produce at your local farmers market

4. Buy produce that is in season.  If you buy organic, check the list of heavily sprayed items.  The one’s lower on the list don’t necessarily need to be purchased organic.http://www.living-foods.com/articles/twelvelist.html