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Dishes that Make the Vegetable the Star

Dishes that Make the Vegetable the Star

For most of our lives and for most of our eating patterns, vegetables have simply been the side portion to plates. They’re beautiful, of course, and a great way to get vitamins, minerals, and nutrients, but vegetables haven’t taken the brunt of our plates and eating patterns. But all that is changing as more and more people are turning to vegetables instead of traditional protein sources. And what’s also great about moving vegetables to the centerpiece of any meal is that there’s an ever-rotating selection of what you can sample, based on the season.
Summer, of course, offers an unmatched bounty. But there are really distinct options to look at in every season. And with non-traditional ways to prepare them, vegetables can even take over for things such as carbs — take the popular vegetable noodles, for example. How can you move vegetables into a more main consideration for your meals? This graphic offers some super-tasty ideas to consider.

It can be easy to think of vegetables as side ingredients or as supporting actors to the starring dish: meat. As Americans look to bump up veggie consumption, they’re realizing vegetables can be the star of any meal, anywhere… including the office. In fact, tasty, satisfying dishes can center around one or more vegetables with or without the addition of meat.

Bring on the veggies

Summer is easy bounty. Fall brings us the harvest’s grand finale. Winter reminds us that root crops and hearty veggies can keep us warm inside and out. Then there’s spring.

After a gray winter, the vibrant greens, purples, and reds of spring vegetables remind us that color is coming back to the world. As the days warm and daylight slowly stretches later into the evening, we can look forward to feasting on a growing bounty of veggies such as:

  • Artichokes
  • Arugula
  • Asparagus
  • Beets
  • Bok Choy
  • Carrots
  • Fava Beans
  • Garlic
  • Herbs
  • Leeks
  • Morels
  • Onions
  • Peas
  • Potatoes
  • Radishes
  • Ramps
  • Rhubarb
  • Salad Greens
  • Scallions
  • Spinach

No matter how you want to incorporate veggies into your next meal, here are some savory must-try ideas to put more produce on your plate.

Veggie noodles

The idea behind vegetable noodles is simple: swap pasta or other styles of grain-based noodles with “noodles” made out of vegetables. Zucchini noodles, or zoodles, are perhaps the best known, but there are a wide variety of veggie noodles including ones made from:

  • Beets
  • Butternut squash
  • Carrots
  • Daikon radish
  • Sweet potatoes

Try it:

  • Sweet Potato Noodles at Natural Garden (Austin)
  • Zucchini Noodles at Hey Hey Canteen (New York)
  • Chelini Fresh at Pasta Works (San Francisco Bay Area)

Spiralized Veggie Dishes

Veggie-topped Pizza

Instead of piling meat onto your pie, swap some or all of your pepperoni or sausage with your favorite seasonal veggies. While caramelizing in heat, vegetables gain rich, complex flavors, and the variety of veggie textures adds joy to every bite.

Winter and spring vegetables are perfect for pizza. Here are a few ideas to up your topping game:

  • Artichokes
  • Arugula
  • Asparagus
  • Beets
  • Broccoli
  • Cauliflower
  • Garlic
  • Leeks
  • Ramps
  • Spinach

Try it:

  • Veggie Flatbread at Blue Line Pizza (San Francisco Bay Area)
  • Vegan Cheeseless Veggie Pizza or White Pie with Broccoli at Joe’s Pizza (New York)
  • Strictly Veggie Pizza at Home Run Inn (Chicago)
  • Deep dish pizza with spinach, ricotta, feta, mushrooms, onions, and garlic at Little Star (San Francisco Bay Area)

Vegetable burgers

The veggie burger is a simple idea: Instead of a savory meat-based patty, use a mix of legumes, grains, and/or vegetables for flavors and textures reminiscent of a traditional burger, with the added health benefits of produce.

Veggie burgers can include a range of ingredients, depending on your diet and preferences. Beans and legumes often feature prominently in veggie burgers. The texture and hearty flavor of mushrooms—namely Cremini or Portobello—also makes them a popular ingredient. Here are some other plant foods you might find in a tasty veggie burger:

  • Black beans
  • Lentils
  • Eggplant
  • Carrots
  • Oats
  • Garlic
  • Greens
  • Flax meal
  • Green onions

Commercial plant-based alternatives are available, including Beyond Burger, Impossible Burger, Lightlife Smart Patties, and Before the Butcher’s Uncut Burgers. If you want to make your own instead, you can experiment with different veggies, grains, legumes, and more.

Try it:

  • Impossible Burger at Soul & Smoke (Chicago) and Dickson’s Farmstand Meats (New York City)
  • Vegetarian Woodstock Burger at Cluck-n-Burger (Austin)
  • Grilled Portobello Burger at Soul & Smoke (Chicago)
  • Tofu and Sweet Potato Burger on Portobello Buns at Creative Concepts (New York City)

DIY Veggie Burgers

Vegetable paella

For starters, yes, you can make paella at home. You can even get the crusty, browned, rice layer (called socarrat) the fabled Spanish rice dish is really all about.

While paella is known for being cooked in a dedicated paella pan, you can make an incredible version without one. You can cook paella in a frying pan or even a Dutch oven—just make sure the vessel you choose has a thick base so the bottom rice layer can crisp without burning.

Paella is also versatile enough to include your preferred mix of veggies and proteins, such as:

  • Shellfish
  • Sausage
  • Chicken
  • Pork
  • White beans
  • Artichokes
  • Arugula
  • Asparagus
  • Bok choy
  • Carrots
  • Fava beans
  • Leeks
  • Morels
  • Onions
  • Peas
  • Radishes
  • Ramps

Try it:

  • Paella Party at Patatas (San Francisco)

The Origins of Paella

Grilled vegetable skewers

Veggie skewers (or veggie kebabs) are a black-charred, bright-tasting, colorful way to ring in spring. The only requirements are that the vegetable be sturdy enough to fit on one or two skewers and cut to the right thickness so everything on the skewer finishes grilling at the same time (after all, no one wants some veggies burnt and others raw).

Here are a few good veggies to slice and skewer:

  • Asparagus
  • Beets
  • Carrots
  • Morels and other mushrooms
  • Onions
  • Potatoes
  • Radishes

Often a citrusy, bright-flavored sauce (such as a chimichurri or herb-garlic marinade) can be a great balance to the charred, intense flavors brought out by the grill.

Try it:

  • Veggie Skewers at Souvlaki (New York City)

Give veggies the star treatment tonight

No matter the season, it’s good for the body and good for the soul to bump up the produce in your diet. With these ideas to inspire you, how will you put veggies to work in your supper tonight?

https://zerocater.com/blog/2019/04/29/dishes-that-make-the-vegetables-star/


Choices, choices, choices…

Choices, choices, choices…

When the social distancing mandate is lifted and we all emerge from our homes, you’re going to notice that many people put on weight during this stressful time. And it’s hard to blame them.

Because fitness is hard.

It’s hard when life is normal, let alone when the world is on lockdown causing our stress to steadily rise and tempting us to turn to comfort food.

Every day we have choices to make, and these choices take us closer to a fit and lean body or farther from a fit and lean body.

Exercise or NO Exercise?

Lace up your shoes and take a run or do a body weight workout instead of getting extra sleep, watching TV or doing whatever else it is that you’d rather be doing. Do this 3-5 times each week for 30-60 minutes.

OR

Spend your spare time being as sedentary as possible. The less that you use your muscles, the more aches, pains and mobility limitations you’ll experience. Oh, and if you’re consuming more calories than your natural metabolism burns then you’ll steadily gain weight.

Eat for TASTE or for NUTRITION?

Choose your meals based on the nutritional makeup rather than following your taste buds. Limit your intake of simple carbohydrates and get lots of protein and fiber in each meal.

OR

Eat whatever sounds and tastes good. The human palate is naturally drawn to items that are high in sugar, salt and fat. Your eat-whatever-diet will be filled with these fattening foods and will be lacking in protein and fiber. You’ll find your weight increases, and your energy levels plummet, accordingly.

Say YES or NO to Junk Food?

Turn down your favorite junk foods –even when you really, really want it. Cut simple sugars and harmful, processed fats out of your diet completely.

OR

Solve your stress with your favorite junk food. As I mentioned above, your favorite foods are likely high in sugar, salt and fat. Or, more likely, your faves are high in all three! Your indulgent eating is going to raise the number on your scale higher, and higher, and higher.

Push HARDER or Get COMFORTABLE?

Push your body to be stronger, faster and better during each workout. Don’t simply go through the motions in your routine – consistently challenge your muscles to do more each day.

OR

Your goal is to be comfy. This means use as little muscular strength as you can on a daily basis. When you don’t use your muscles they begin to atrophy (shrink!), leaving you with less lean tissue. Since lean tissue raises your metabolism, a drop in lean tissue means you’ll be burning fewer calories at rest than ever before.

Count Calories or More is Better?

Limit your total calories to within an appropriate range for your size and goals. Remember, even healthy calories can add up to weight gain when you’re not careful.

OR

There’s no limit on how much you eat – in fact more is better. As a result you often feel sluggish from your overloaded digestive system. And your motivation to exercise get fit becomes dimmer and dimmer.

So which choices will you make? And just because you’re stuck at home right now doesn’t mean that your body won’t be seen in the near future.

Concentrate on discipline, motivation and determination. Do the right thing rather than the easy thing. Most of all, constantly strive forward.

You can do this!


Got Stress? Get Moving!

Stressed out? Exercise is a simple solution to get you feeling good fast.

This is because every time you exercise your body increases its production of endorphins, which are responsible for that feel-good euphoria you get after a great workout or while chomping down on a piece of chocolate.

However, before you turn to chocolate and skip your exercise, remember the end result of each and choose which one will help you reduce stress in the long run.


Incredible Hulk Muffins

Incredible Hulk Muffins

These tasty muffins are free of gluten, refined sugar, additives, artificial coloring and artificial flavors – all of the hidden harmful ingredients that fill most kid foods on the market. In addition, we’ve packed FRESH spinach and wholesome protein powder ​ in the batter for additional nutritional benefits.

Best of all these muffins taste fantastic, so the effort that you spend in making them will be rewarded with happy children that are filling up on good, wholesome nutrition!

What you need
Servings: 12

1 cup old fashion oats, ground to flour
1 cup blanched almond flour​
½ cup vanilla protein powder
1 tablespoon Chia Seeds
1 teaspoon baking soda​
1 teaspoon baking powder​
½ teaspoon sea salt
1 teaspoon ground cinnamon​
2 ripe bananas, mashed
2 cups baby spinach
¾ cup almond milk
1 egg
1 tablespoon coconut oil​, melted
½ teaspoon apple cider vinegar​
1 teaspoon vanilla extract​
¼ teaspoon almond extract​
1 tablespoon coconut sugar (optional topping)

Instructions

1. Preheat the oven to 350 degrees F. Line a 12-muffin tin pan with silicon baking cups or paper liners.

2. In a large mixing bowl combine the ground oats, almond flour, protein powder, chia seeds, baking soda, baking powder, sea salt and cinnamon. Mix until the mixture is free of clumps.

3. In a food processor pulse the fresh spinach. Add the banana and almond milk and blend until smooth. Add the egg, coconut oil, apple cider vinegar, vanilla and almond extract and blend.

4. Pour the liquid mixture into the mixing bowl with the dry ingredients. Mix until fully combined.

5. Fill each of the 12 prepared muffin tins with batter. Sprinkle the tops of the muffins with coconut sugar and a crack of sea salt. Bake for 18 minutes, or until a toothpick comes out clean.

Nutrition
One serving equals: 119 calories, 4g fat, 99mg sodium, 15g carbohydrate, 3g fiber, 3g sugar and 7g protein.


5 Diet Questions for Fat Loss

5 Diet Questions for Fat Loss

Before you start a new diet, answer these five questions to see if it will help you lose fat.

Fat Loss Question 1: Does it make you hungry all day every day?

When you’re on a diet, it’s normal to feel the occasional tinge of hunger. Much of those light hunger pangs, however, should be done away with by drinking a glass of water. And if you stay busy enough with life in general, you ought to be able to ignore some other hunger. But if your diet has you feeling hungry at all times, you’re not going to last long.

To avoid falling into the pit of hungry despair, go with a diet that lets you eat protein, fiber, and healthy fats. Also, as stated above, drink plenty of water to avoid confusing hunger with thirst.

Fat Loss Question 2: Does it force you to drop food groups?

A healthy diet is one that incorporates appropriate amounts of food from each food group. When a diet cuts an entire food group from your eating options, you’re going to have a hard time surviving your diet for longer than a week or two.

One of the most popular food groups to cut is carbohydrates. While not eating carbs will indeed help you lose weight, carbs are what make it possible to store energy to make it through the day. No carbs, no energy, no willpower to maintain your diet.

Fat Loss Question 3: Is your mood suddenly unpredictable?

Everyone gets metabolic every once in a while, but if your diet is too restrictive, you may find your mood swings coming with greater regularity and severity. This happens because excessive caloric restrictions messes with the chemicals in your brain. When this occurs, there is no telling what direction your mood will go.

Before letting your diet ruin your relationships and put your job at risk, reconsider your diet and find one that helps you be cool, calm, and collect.

Fat Loss Question 4: Does it insist there is no need to exercise?

There are some diet plans that promise plenty of lost pounds without the addition of exercise.

If this is the type of diet you’re considering or are in the midst of, beware! Exercise comes with countless health benefits that will make your weight loss all the more beneficial. From preventing chronic pain to improving your energy level and sleeping better, exercise is a vital component to any diet.

Fat Loss Question 5: Do you still weigh the same?

It is true that the best way to lose weight is slowly—approximately one or two pounds per week. But take note that slowly doesn’t mean not at all.

In the event you’ve been on a diet for a few weeks without any results to speak of, then your diet is a flop. Drop it immediately and find something that will help you lose pounds. Otherwise, you’ll get discouraged with your diet and swap it for the old habits that got you where you are now.

Remember that a true body transformation comes only from a combination of diet and exercise. Call or email me today to get started on the only fitness program that you’ll ever need!


Do You Eat These Fattening Restaurant Foods?

Do You Eat These Fattening Restaurant Foods?

Your diet has a huge impact on your weight loss results. There’s no way around it!

And if you’re eating many of your meals out at restaurants, or ordering takeout, then you’re going to want to keep reading because the average restaurant meal contains more than 1,200 calories.

The truth is that most people have no idea just how many calories are in restaurant entrées, and this contributes to frustrating weight gain. In fact, the following information may shock you.

Here are 5 fattening restaurant dishes to watch out for, along with tips to make lighter, healthier versions of these dishes at home.

Don’t Order This #1: Cobb Salad

Cobb salads are loaded with cheese, bacon, egg, and topped with a creamy dressing. Sure, you’re eating a salad, but that salad is likely to contain more calories than a burger.

At-Home Version: Making a lighter Cobb Salad at home is easy and quick. Start with a dark lettuce, like spinach or arugula, to get the most nutritional value. Top it with hard boiled egg whites, baked turkey bacon, light cheese, avocado and drizzle lemon juice and vinegar for dressing. This at-home version has dramatically lower calories while still providing you with a satisfying, tasty dish.

Don’t Order This #2: Spinach Artichoke Dip

When it comes to appetizers, spinach dip is filled with veggies so its calorie content is often underestimated. Don’t be fooled: just half a cup of this creamy dip will set you back about 350 calories. And if you finish the bowl yourself then you’ve just taken in 1,000 calories in dip alone, not to mention the chips or pita bread you scooped it with.

At-Home Version: That delicious creamy spinach flavor can be recreated at home by using low-fat milk, spinach, some olive oil and a sprinkle of Parmesan cheese. A quick Google search for ‘light creamed spinach recipe’ will give you plenty of recipe options that are much lower in fat and calories than the restaurant version.

Don’t Order This #3: Chicken Tenders

Fried chicken of any kind from a restaurant is going to be loaded with more fat and calories than you’d believe. Even a serving on the kid’s menu will tip the scales at over 800 calories.

At-Home Version: Making faux fried chicken at home is easy and surprisingly delicious. Whip up a few eggs with some Dijon mustard, garlic powder and onion powder. Dip your skinless, boneless chicken tenders in the mixture and then coat with almond flour, thyme, paprika and salt. Bake at 350 degrees F for 35 minutes or until no longer pink, flipping once halfway through. Turn on the broiler for the last couple of minutes to make it nice and crispy.

This at-home version will save you hundreds of calories that would have ended up around your waist.

Don’t Order This #4: Sliders

Sliders are so small, there’s no harm in enjoying a couple of, right? Wrong. Despite their petite package, enjoy a couple sliders and you’ll have taken in more than 1,000 calories.

At-Home Version: The biggest problems with the restaurant slider are the fatty meat content and the refined-carbohydrate bun. So at home you can remedy these two issues. 1) Use lean, ground turkey to create petite patties. Use your grill pan to cook them with minimal oil. 2) Instead of the carbohydrate-filled bun, use large pieces of butter lettuce to wrap around your patties. Add sliced tomato, low fat cheese and grilled onion and secure the whole thing with a toothpick. These at-home sliders are guilt-free!

Don’t Order This #5: Pasta

Eating a pasta-based dish at a restaurant is an invitation to gain weight. There’s no way to escape all those carbohydrate calories unscathed. The 1,000+ calories found in the noodles will quickly end up stored on your body as fat.

At-Home Version: There are two really easy and guilt-free ways to mimic pasta noodles at home. 1) Bake a spaghetti squash until tender, then scoop out the soft, angel hair-like strands and top with your healthy pasta sauce. 2) Using a vegetable peeler, create long strips of zucchini and top with your healthy pasta sauce.

Cooking more of your meals at home, using the tips above, will save you many hidden calories and goes hand-in-hand with regular, challenging workouts in seeing you to your fitness goal.

Call or email today and I will schedule a time to meet with you one-on-one to strategize the quickest and most effective route to getting you to your fitness goals.


Wholesome Mac and Cheese

Wholesome Mac and Cheese

Check out this recipe for Mac and Cheese that kids and adults alike will love! Spaghetti squash is a fantastic replacement for traditional noodles that automatically makes the dish healthier and geared towards your fitness results. Don’t stop at just this recipe – make it a habit to use squash noodles in all of your favorite pasta recipes in order to automatically get leaner. Enjoy!

What you need
Servings: 6

1 large spaghetti squash
1 teaspoon olive oil
Sea salt
Black pepper
2 cups broccoli florets, steamed
1 Tablespoon coconut oil
1 Tablespoon coconut flour
1 cup milk (coconut, almond or regular)
1 cup reduced-fat cheddar cheese, shredded
½ cup grated parmesan, plus 1 teaspoon grated Parmesan as optional garnish
Salt and pepper, to taste
1 teaspoon red pepper flakes, optional garnish

Instructions

1. Preheat oven to 400ºF. Cut the spaghetti squash in half. Scoop out and discard the seeds. Spray the center of both halves of the squash with cooking spray and place the cut side up on a cookie sheet. Roast until tender when pierced with a knife, about 50 minutes.

2. Remove the squash from the oven and let cool. Once it’s safe to handle, scrape the flesh into a large bowl. Add the steamed broccoli florets to the bowl and set aside.

3. In a large saucepan, melt the coconut oil on medium heat, and whisk in the coconut flour. Add the milk and whisk quickly. Turn heat down to low, add the cheddar and ½ cup grated Parmesan to the saucepan, and stir until melted. Remove from heat.

4. Pour the cheese sauce over the spaghetti squash and broccoli mixture and toss until all the squash is covered.

5. Dish into 4 portion and top off with the salt and pepper to taste plus red pepper flakes and extra Parmesan if you wish!

Nutrition
One serving equals: 290 calories, 23g fat, 360mg sodium, 10g carbohydrate, 2g fiber, and 14g protein

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Strong muscular arms vector icon

9 Benefits of Strength Training

There used to be a time when very few adults included strength training in their fitness routine. It was thought of as extreme, unnecessary and even dangerous.

Strength training is when resistance is used to challenge your muscles in order to gain strength and endurance. It can be performed with traditional weights, exercise bands, medicine balls, cable machines, sandbags, kettle bells or even just using your own body weight.

Times have certainly changed as a multitude of strength training benefits were proven by experts, including:

  • Strength and muscle tone
  • Cardiovascular capacity
  • Speed, Agility and Flexibility
  • Resistance to injury and disease

If that’s not enough to convince you to include regular strength training in your fitness routine, then read on for 9 Benefits of Strength Training…

1. Strength Training Builds Muscles: Don’t worry, ladies. This does NOT mean that you’re going to ‘bulk up’ or look too masculine. What will happen is that your arms, tummy and legs will become tighter, leaner and more defined.

2. Strength Training Burns Fat: When it comes to losing size, all that you want to see disappear is fat, not muscle. Strength training ensures that you maintain and grow those muscles and only lose fat.

3. Strength Training Builds Strong Bones: The older we get, the more important our bone density is. A good strength training program is one of your best defenses against osteoporosis.

4. Strength Training Alleviates Anxiety, Stress and Depression: Sure, there are plenty of pills out there that claim to give these benefits, but you and I both know that strength training is more wholesome and effective way. And besides, who really wants pharmaceutical side effects?

5. Strength Training Promotes Better Sleep: Here’s another pill you can stop taking once you start strength training. Study after study have proven that strength training improves sleep.

6. Strength Training Can Relieve Chronic Back Pain: If you are one of the millions across the globe who suffer from back pain then you’ll love the benefit of reduced pain.

7. Strength Training Contributes to Insulin Sensitivity: Today diabetes is a huge threat. Minimize your risk by improving insulin sensitivity through regular, challenging strength training.

8. Strength Training Improves Good to Bad Cholesterol Ratio: Here is yet another pill that you could potentially stop taking while on a strength training routine. Blood pressure and heart health are of utmost concern, so why not give yourself the advantage of a strength training routine?

9. Strength Training Raises Metabolism: This helps to reduce body fat and to keep that body fat off, even on the days that you aren’t able to exercise. Pretty awesome, right?

A solid strength training routine will tone your legs, lift your buns, strengthen your core, and will result in inches and pounds lost.

If you’re ready to begin your body transformation then feel free to reach out to me.

Call or email me today and we will get you started on the exercise program that will reshape your body once and for all!


Basic Fat Loss Math

Basic Fat Loss Math

Would you like to be 50 pounds lighter just 12 months from now?

Can you image how you would look?

You’d look like a whole new, younger person.

It’s actually much easier than you think, and I’m not talking about invasive, costly surgery, or grueling routines.

All it takes is losing one pound each week. One single pound.

Let’s break it down mathematically. A pound is 3,500 calories—spread that over 7 days and you need a 500-calorie deficit each day to lose 1 pound in a week.

Your 500-calorie deficit can be done by a combination of increased calorie exertion (exercise) as well as a decrease in calories consumed (eating less).

First, record your normal weekly exercise – look at everything from walking to participating in sports to exercising in the gym. This is your starting point. From here you’ll need to burn an additional 3500 calories on top of your normal weekly exercise.

If you don’t currently exercise, then any new activity will count towards your 3500-calorie weekly goal.

Second, record your normal weekly food intake – this may be an eye-opener when you see how many calories you eat in a day. Record everything honestly, since you are only cheating yourself by not recording everything. Calculate the total number of calories that you eat in an average day.

Now divide the 3500 calories between your activity list and your food list. You could choose to eliminate 1000 calories each week and burn off an additional 2500. Or you may decide to burn 3000 calories and eat 500 fewer calories.

Here are 7 simple ways to cut 250 calories:

  1. Drink plain coffee instead of a sweetened coffee drink. Flavored coffee drinks are delicious but filled with way too much sugar. Drop 250 calories (or more) when you stick with plain coffee or tea instead of sugar-filled coffee drinks.
  2. Just say NO! to treats and snacks. For each tempting treat that you refuse to eat, imagine the 250 calories falling off of your waistline, and smile to yourself.
  3. Jog for 30 minutes. Want in on a little secret? The hardest part about a simple 30-minute jog is the act of getting your shoes on and walking out the door. It’s true.
  4. Exchange 20 oz of regular soda for water. You know that soda is filled with tons of sugar, so why are you still drinking it? Every time you crave an ice cold cola picture swallowing spoonfuls of white sugar. That’s probably the easiest way to weight gain. Stick with water and kiss those extra calories goodbye.
  5. Swim laps for 30 minutes. If your response to my jogging suggestion was ‘I have bad knees’, then you are in luck. Swimming is one of the best aerobic activities you can do, and it is impact-free. When you swim you recruit your entire body, a process which requires lots of energy—AKA calories.
  6. Eat an apple instead of a cookie. Do you always go for something sweet after dinner? While your first instinct may be to reach for a cookie or a bowl of ice cream, why not consider what nature has to offer? Fruit is sweet, natural and lower in calories than traditional desserts.
  7. Come give my fitness program a try. I have the whole calorie-burning equation down to a science, and I’d love nothing more than to help you achieve your fitness goal. My workouts have been known to burn hundreds of calories at a time, so what are you waiting for?

Losing 50 pounds in 12 months is very possible. Simply use the tips above to create your daily 500 calorie deficit and you’ll be shedding the weight in no time.

And if you’d rather have me do most of the work for you, then call or email to set up your no obligation consultation.

When you work with me, there’s a good chance that those 50 pounds will come falling off in less than 12 months. That wouldn’t be so bad, would it?


Simple fitness habit you’re not doing

Simple fitness habit you’re not doing

Start the new year off with this easy yet effective fitness habit, something that I can almost guarantee you’re not doing. By making this small change to your daily routine you’ll quickly find those unwanted pounds coming off quickly and easily.

***Warning: This fitness habit is going to sound so easy that you may be inclined to simply dismiss it. My advice is to try it out before writing it off as too easy.***

The simple fitness habit that you’re not doing is to drink a minimum of 64 ounces of water daily.

Now I know that sounds boring but take a moment to calculate your water intake over the past few days. Did you even get close to the minimum of 64 ounces? Really, for optimal fat loss, you want to be drinking closer to a gallon of water each day.

Why is water such a big deal? Here are 3 serious reasons why drinking a minimum of 64 ounces of water a day will help you drop pounds and achieve a stunning transformation…

#1) Water Helps Fat Metabolism in the Liver

When it comes down to the technical process of losing fat, your liver is where the action is. The key to having a highly functional liver, one that quickly removes metabolic waste and built up toxins, is to be properly hydrated by drinking a minimum of 64 ounces of water each day.

Your liver is a filter for your body. When you aren’t drinking enough water, your liver accumulates a buildup of waste product that slows the process of fat metabolism down.

#2) Water Helps Balance Hormones

Without getting too technical about the science of fat loss, it’s important that you understand that your hormones play an important role in your body’s ability to lose fat. When your body enters a state of dehydration, your organ and digestive functions are compromised, which in turn negatively impacts hormonal balance.

This stress, brought on by dehydration, impacts your adrenal glands, signaling the need for an increase in cortisol, which encourages your body to begin storing fat, rather than burning it.

#3) Water Reduces Calorie Intake

By drinking a minimum of 64 ounces of water daily, your desire for high calorie, sugary drinks like soda and high fructose juices will diminish. This decrease in fattening calories really adds up!

In addition to weight loss, drinking water has an infinite number of benefits – including improved skin complexion, boosted immune system, cleansing toxins out of the body, etc.

While it’s important to drink plenty of water in general, be sure you’re increasing your amount before and after your workouts. The more you sweat, the more water you lose, and it’s important to replace that lost water to avoid dehydration.

Does this make sense? Remember: Drink a minimum of 64 ounces of water each day.

I hope that you find this simple fitness habit to be helpful in your quest for a new and improved you in 2020! Remember that participating in a challenging and consistent exercise program is absolutely vital when it comes to getting into great shape.

I’m here to help you on your fitness journey. Call or email me today to get started!


Water ALSO Increases Energy

When you’re dehydrated, your body becomes sluggish, tired, and even irritable.

Which means productivity is out the window.

The next time you feel tempted to hit the vending machine for a “pick-me-up” sugar filled snack during the 3pm slump, try chugging a tall glass of water.

You’ll see your energy and mood get the boost it needs to power through the day. So drink up, my friend, drink up!


Bacon Wrapped Chicken

Here’s an EXCITING slow cooker chicken dinner recipe to spice up your life!

By wrapping our chicken breast with strips of turkey bacon, cooking over sweet potato and covering with BBQ-covered green apples we create a dish that is BURSTING with flavor, while staying healthy on fitness friendly.

Be sure to use a BBQ sauce that has no added sugars. I used Primal Kitchen’s Golden BBQ Sauce which has only 1 gram of sugar per 2 Tablespoons.

Courtesy of RealHealthyRecipes.com

What you need
Servings: 4

2 sweet potatoes
3 Green Apples
⅓ cup natural BBQ sauce (avoid ones with added sugars)
1 tablespoon lemon juice
1 tablespoon coconut sugar (optional)
4 skinless, boneless, chicken breasts
8 slices Turkey Bacon
1 tablespoon fresh parsley, for garnish

Instructions

1. Skin the sweet potatoes and slice into half-moons.

2. Lightly grease the bottom of a large slow cooker with coconut oil. Place the sweet potatoes in the slow cooker. Seed and dice the apples.

3. In a medium bowl combine the BBQ sauce, lemon juice and coconut sugar. Mix until fully incorporated and then stir in the apples.

4. Slice the turkey bacon strips in half, lengthwise to create 16 strips. Wrap each chicken breast with 4 strips and place in the slow cooker on top of the sweet potato.

5. Top the chicken with the BBQ-apple mixture. Cover and cook on low for 4 to 6 hours. Serve with a side of Roasted Broccoli and Cauliflower!

Nutrition
One serving equals: 432 calories, 3g fat, 687mg sodium, 59g carbohydrate, 9g fiber, 21g sugar and 41g protein.


Are you sure your dinner is healthy?

Are you sure your dinner is healthy?

This is your year to finally lose the weight and get fit…and it all starts with dinner.

You may be exercising hard, getting plenty of sleep and staying diligent in your hydration, but if you’re eating the wrong food for dinner then sadly you will never reach your goals.

Most dinners are too high in calories to allow you to steadily lose weight and progress towards your ideal body. This goes for restaurant dinners as well as homecooked meals.

However, the good news is that it is possible to enjoy wholesome, fitness dinners that support your fat loss results whether out-to-eat or cooking at home.

I want to make this as simple as possible for you so that you’ll actually use it to transform the way that you select your nightly meal. Rather than worrying about calories and measurements simply ask these 3 questions before you sit down to eat your next meal and visualize a clock…

Fat Burning Question #1: Is there Lean Protein?

Your meal should start with a lean source of high-quality protein that’s cooked in a healthy way. Choose protein that has been grilled, baked, broiled or steamed. Fish, chicken, turkey, egg, lean red meat and beans all make great choices.

Picture your plate as a clock and fill it from 12 o’clock to 4 o’clock with your choice of protein. This is roughly 1/3 of your plate.

Fat Burning Question #2: Is it mostly Fibrous Veggies/Greens?

Next comes fibrous veggies and greens. Fiber is a huge part of eating healthy and being lean. Fibrous foods will fill you up while delivering vitamins and nutrient in a low-calorie package. Salads and seasonal vegetable make perfect choices for your fat burning meal. Just be sure to watch out for heavy dressings or fattening cooking methods that may add additional calories to the dish.

On your plate fill between 4 o’clock and 10 o’clock with these fibrous veggies and greens. This is roughly half of your plate.

Fat Burning Question #3: Is the Starch in Moderation?

Are you gaining weight or not able to lose weight? Chances are your meals are filled with too many starches, including potatoes, pasta, rice, grains and bread products. To make these starches more fattening, they are often cooked with added fats that increase the calorie count. For your starch stick with wholesome, complex carbs like sweet potatoes, brown rice, sprouted grains and legumes.

On your plate fill between 10 o’clock and 12 o’clock with these wholesome starches. This is the smallest portion on your plate for a reason, as these starchy carbs are calorie-dense and just a little goes a long way. Fight the urge to push the line by allowing yourself to eat more starches than you need.

I hope that these 3 simple questions make it easier for you to choose your next fat burning meal by cutting through some of the confusion. While there are certainly more specific, measured meal plans that lead to body transformation success, this guide is meant to keep you on track when you aren’t sure what you should be eating.

For the most effective results, pair your clean eating with a challenging exercise routine. That’s my specialty!

Call or email today and I’ll get you started on an exercise program that will transform your body once and for all.


Keep Calories in Check While Eating Out

The 3 Fat Burning Questions above are meant to keep the content of your meal on track…however eating out brings up additional challenges! Here are some tips to help you keep your calories in check while eating out…

  • Forget the Extras: Ask for the bread basket or chip basket to be removed from your table and stick to eating only what you ordered.
  • Don’t Drink Calories: Stick with water or unsweetened iced tea in order to avoid a few hundred extra calories.
  • Get Dressing On the Side: Ask for sauces and dressings on the side to cut down calories.
  • Order Healthier Sides: Just because the grilled fish comes with a side of potatoes doesn’t mean you have to get it that way. Ask for a side of steamed veggies instead.

Guilt-Free Pizza Crust

​​​​Who knew you could make a high protein pizza crust that tastes this good?!

We all love pizza, but we also want to be fit and healthy. Traditional pizza crust is loaded with processed ingredients and simple carbs that promote weight gain, BUT THIS PIZZA CRUST is different!

This pizza crust is made with CHICKEN, QUINOA and EGG!

It’s incredible that ingredients that are this full of protein and wholesome nutrition can come together to create a legit pizza crust! You’ve simply got to try this recipe if pizza and protein are two things that you love.

Courtesy of RealHealthyRecipes.com

What you need
Servings: 4

For the Pizza Crust

1 pound boneless, skinless chicken thighs
2 eggs
½ cup uncooked quinoa (Soaked for 8 hours)
1 teaspoon sea salt
1 teaspoon minced garlic

Optional Toppings

½ cup pesto
½ cup baked, sliced chicken breast
½ cup Fresh mozzarella in water, grated

Instructions

1. Combine all of the ingredients in the food processor until the chicken is fully ground and the ingredients are fully combined.

2. Preheat the oven to 400 degrees F and line a baking sheet with parchment paper.

3. Place the chicken dough in the center of your pan and spread into your desired pizza crust shape. Bake for 20 minutes in the preheat oven. Increase the oven temperature to 500 degrees F.

4. Load up your crust with your favorite sauce and toppings. Place back in the oven for 5-8 minutes, until your cheese has melted and toppings are warmed. Serve immediately and enjoy!

Nutrition
One serving equals: 326 calories, 12g fat, 598mg sodium, 14g carbohydrate, 2g fiber, 0g sugar and 39g protein.