Posts Tagged ‘wellness coach’

Chocolate Peanut Butter Protein Shake

1 Scoop Chocolate Protein Powder (MRM – sweetened with Stevia)
1 Tbs Organic Unsweetened Peanut Butter
2 Ounces Organic Milk (you can use water if you prefer)
2 Ounces Fresh Water
Few Ice Cubes
Blend for 35 seconds and you’re good to go!!!

STRAWBERRY SMOOTHIE

1 Scoop Vanilla Whey Protein (Hormone and Sugar Free – sweetened with Stevia- MRM)

1 cup Organic Strawberries (6 large)

1 tbsp Organic Milk

6-8 drops Vanilla Cream Stevia (to taste)

1/3 cup ice

Pulse blend ingredients in blender. Drink and enjoy. Great for breakfast on the go!!!!

I don’t know about you but for me once Halloween hits, the holiday season official kicks off and the dreaded weight gain looms heavy!!!

With “Eat Drink and be Merry” as the mantra for many during the holidays its no surprise that the average American gains between 10-12 pounds. There’s no reason for you to be part of the statistics!!! This year you will be armed and dangerous, as I will share with you my strategy for surviving the holiday bulge!!

So here are my Secret 7 Tips on How To Avoid the Holiday Bulge

1) THE FIRST BITE IS RIGHT – ever wonder why the first bite of chocolate cake is the best and as you continue to eat nothing tops the 1st bite? According to scientists pleasure is found in the first bite – so indulge and have a bite or 2 of the decadent dessert and leave it at that as your enjoyment will dissipate as you dig in.

2) BYOD – Worried about the unhealthy food choices at the party? Bring Your Own Dish!! I have yet to hear of a hostess who has a problem with a guest pitching in. Bring an appetizer of hummus and fresh veggies.

3) SLOW AND STEADY – It takes approximately 20 minutes for our bodies to feel full so there is no sense of rushing and shoveling it in!! Sit down and savor your food. Slow eaters consume fewer calories before feeling full.

4) KEEP IT TIGHT AND IT’S ALL RIGHT – I’m referring to your meals!!! Do you honestly think you can resist the temptations of a holiday party when you are starving? Hell no!!! The day of the party make sure you eat your regular meals (never going longer than 3 hours) and your daily water requirement. No skipping meals to save yourself for the party food!! That’s when we binge and pack on the pounds.

5) EARN IT AND BURN IT – Plan to workout before the party! After a vigorous workout in your fat burning zone (bike ride or run), metabolism is high which means the body is effective at burning the party food. Any extra calories can be taken care of the next day. So put on your heart rate monitor and get in the zone!!!

6) JOT IT DOWN – I always recommend a food journal especially during the falalalala season. My clients who keep a daily account of what they are consuming have the most weight loss success. Between the accountability and the knowledge attained from the relationship of the food consumed and its corresponding energy and mood levels it is well worth the effort!

7) TREAT YOURSELF RIGHT – There’s no doubt about it the holidays are a crazy, and stressful time of the year! Don’t forget to treat yourself to some “YOU” time. Don’t skip your manicure appointment, steal away and get a massage, or a cup of coffee with a friend. Most importantly just Breathe!!! The holidays are also for making memories and sharing time with those that we love.

• Wild Salmon
• 2 Tbs Chopped Garlic
• Organic Extra Virgen Olive Oil
• Fresh Dill
• Organic Lemons
• 2 Tbs Bragg’s Amino Acids or Tamari

Preheat oven to 350 degrees.  Lightly coat salmon in olive oil, sprinkle garlic and Bragg’s Amino Acids over the top, add chopped dill and cover with aluminum foil.  Cook for 12-15 minutes.  Leave oven door slightly ajar for last 3 minutes to steam the fish.

Serve with lemon slices

From a rational perspective we all know how important it is to eat well but its not enough to motivate some, so maybe cold hard cash is the incentive you need to re-work your diet!

1) INCREASE YOUR SALARY – Although its not supposed to happen the reality is employers may not hire an obese or overweight individual due to the risk of increased health care costs.

2) SAVE AT THE DOCTOR’S OFFICE – The annual medical bill for an obese individual is  $1,429 are higher than a non-obese person.

3) EAT LESS – SPEND LESS -  You never know. If the average dinner costs $5.00 and you split them in half, you save $912.50 a year!!!

4) CUT YOUR INSURANCE PREMIUM – Overweight policy holders pay higher premiums because of their increased health risk.

So the question is this: CAN WHITTLING DOWN YOUR WAISTLINE ADD SOME CHA-CHING TO YOUR PURSE?

This recipe serves 4 and its the perfect appetizer to bring to a Holiday Party or have on hand when guests stop by.

- 2 small garlic cloves, peeled and rough chopped

- 14 ounce can of chickpeas, drained and rinsed

- 4 tbsp extra virgin olive oil

Handful of cilantro or parsley

- 1/2 juice of lemon

fresh ground pepper

Place 1st 4 ingredients in a food processor (only 1-2 tbsp oil) until smooth. Add herbs and squeeze lemon and whiz again.  Taste and add more lemon juice and olive oil as needed. Season with pepper.

Serve as a veggie dip: carrots, zucchini, celery, peppers.

4lbs Butternut Squash, peeled, seeded and cut into 3 inch chunks
¼ Cup of Extra Virgin Olive Oil
Sea Salt
Fresh Ground Pepper
1 Tbsp Butter
3 Cups Chopped Onions
½ Cup Chopped Carrots
1 Clove of Garlic smashed
1 sprig fresh thyme
4 Cups of low sodium Chicken Broth

Preheat the oven to 450 degree F. Place parchment paper on a baking sheet.
Place the cut butternut squash in a large bowl and toss with the olive oil, salt and pepper. Place squash on the baking sheet and roast in the oven for 25 minutes, or until the squash is lightly carmelized and tender. Remove from the heat. While the squash is roasting melt the butter in a large pot over medium heat and add the carrots, onions, thyme, salt and pepper. Cook for approximately 10 minutes. Add chicken broth and simmer for 15 minutes.

I almost flew off the treadmill today!!! I saw 3 commercials in a row that made me CRAZY!!! Yes I’m as mad as hell and I’m not going to take it anymore……..

1) The Kashi Commercial that claims their cereal has more protein than an egg!
2) Corn Growers stating that “Corn Sugar” (which is code for high fructose corn syrup) is equivalent to sugar
3) Splenda who advertises that their product now has fiber and therefore its healthy

I find it quite upsetting that these commercials are allowed to air. Consumers need to be armed with the truth!!!!

1) If you are looking for a healthy protein to consume for breakfast nothing beats an egg. Kashi uses soy protein in its cereal. Who knows if they use genetically modified soybeans as it doesn’t say GMO free on the box! Kashi cereal is not equivalent to an egg!!!! Lose the cereal and have some egg whites with spinach.

2) The Corn Refiners Association is hoping that consumers will be sweet on their new name for High Fructose Corn Sugar – Corn Sugar!!! What nerve!! Did you know the use of high fructose corn syrup has been linked to an increased risk of overweight and obesity, among other things. Stop hiding behind a new name and call it what it is. Where is the integrity??

3) Splenda – newsflash: Splenda isn’t so splendid afterall!! Splenda is a chlorinated artificial sweetener – a chemical substance. It is not natural. When I’m looking for fiber I am soo not looking at Splenda as a resource. If you want a natural sweetener try Stevia.

Knowledge is power – the choice is in your hands – you decide for yourself!!!

The Grapefruit Diet, Cabbage Diet, Soup Diet, Starvation Diet……….Diets come and go!!!!!! But the fact remains: the extra weight prevails. More importantly, these fad diets can be dangerous.

Here’s a quick snapshot of some trends that many believe are the real deal:

1) Meat is BAD for You

This fact remains an issue for women. We find that most women don’t consume enough protein! Here’s a reality check: if you don’t get your protein from your diet, your body will take it from your lean muscle mass!!!! And that my “Protein Fearing Friends” is a big PROBLEM!!!!!  We need our lean muscle mass to burn fat. Women are under the misnomer that having too much muscle mass means you will look like the Hulk! NOT TRUE!!  The reality is lean muscle mass will make you look lean and toned.  Think fitness model:)

If that doesn’t work for you how about this: for every pound of muscle you gain, your body will burn an extra 50 calories per week. Lean muscle burns more calories that fat does.  How would you like to burn calories while resting or sleeping??  Increase your lean muscle mass!!!!

2) Fat Free is the way to Go

Heck no!!! Fat free is code for Sugar laden and calorie packed.  Think about it – if they are removing the fat what are the replacing it with?  HELLO!!!  Many take the liberty of eating more when the food is “Fat Free”.  Remember when Snack Well Cookies first came out? I remember the Chocolate Chip Cookies – they were really small and people were eating the entire box in one seating.  Why not its fat free!!

Not only is a fat-free diet not healthy its also not filling.  Fat has an important place in your diet and its critical for body function even while watching your weight.  Our bodies require monounsaturated and polyunsaturated fats.

3) Run From All Carbs

All carbohydrates are not created equal!!  Run from refined carbs such as white bread and soda.  The staple for many Americans.  Choose healthier carbs like whole grains, fruits, and vegetables.  Yes veggies are a carb!!!  If every plate was filled with a rainbow of veggies everyday life would be good:)  We need to compliment our proteins and fats with an assortment of vegetables.  The alkaline rich vegetables balance the acidic based protein!! When was the last time you had a piece of fruit?  How about quinoa?  There are many whole grains to choose from.

4) Cut Calories and Weight Loss is Ensured

We are talking quality versus quantity here.   Choose foods, be it protein, carbs, veggie, fats that are as close to their natural state as possible.  The more the food has been modified or altered the less nutritional value it has.  Fish=go for wild, meat=look for grain fed beef, chicken=cage free.  Think: what would your grandparents eat?  Now all of my grandparents hailed from Ireland and they had no clue as to a Whooper or a Big Mac. They didn’t have much raising their large families but my parents always said they were never hungry. Believe it or not I have found although I might pay alittle more for quality the taste is 100% better and the health benefits are PRICELESS. I eat my veggies and fruits according to the seasons – ensuring that they are fresh and priced accordingly.

5) All Brown Grains are Best

All things brown are not created equal!  There are alot of poseurs out there, don’t be fooled. Your best bet is to choose Whole Grain and Whole Wheat when checking your labels.

Its the extra fiber in whole grains that is paramount.  First and foremost: You feel full and you eat less:)  In addition, it helps regulate the insulin that’s produced with every meal you consume.

How’s that for a reality check?

Sand is a great foundation for a beach resistance work-out!

1. Short Sprints – 60 meters. All out – heart thumping, arms pumping sprint.

2. At the end of the sprint drop down to the sand and:

- 10 Push-Ups
- 10 Jumping Lunges
- 10 Mountain Climbers

3. Begin at #1 again and perform 10 times. Time yourself and as your speed increases – increase the number of floor exercises by 10.

This workout is fast and furious and and you can increase it as your fitness increases. No need to hit the gym while on vacation – just hit the sand☺ grrrrr….