Osteoporosis Boot Camp

Marla and I would like to invite you or a loved one to join our new Meetup group, Osteoporosis Boot Camp. It is offered once a month FREE OF CHARGE. Our first meeting will be Saturday November 13th at 1:00 p.m. Please register at the following link: http://www.meetup.com/Tucson-Osteoporosis-Boot-Camp/ It is part of our philosophy to meet and empower people and give them the benefit of our years of experience. If we meet a few new clients along the way, that's great but our number one goal is to get the word out and educate people whose lives are being affected by osteoporosis. If someone you love is affected by osteoporosis, please pass this link on to them and encourage them to attend if possible.

Feta Orzo Stuffed Tomatoes

Here's a recipe I can't wait to try. It's a great "no-cook" meal that won't heat up your kitchen during the hot summer.

1 cup cooked orzo, cooled
2/3 cup finely chopped bell peppers (orange, red, yellow)
1/2 cup reduced-fat feta cheese crumbles
1/4 cup chopped fresh cilantro or parsley
1/4 tsp finely grated lemon peel
1 1/2 Tbsp extra-virgin olive oil
1 1/2 Tbsp fresh lemon juice
1/4 tsp salt
1/4 tsp freshly ground black pepper
4 tomatoes

1. Combine all ingredients except tomatoes.
2. Cut the top off each tomato and scoop out seeds and inner membranes. Stuff tomatoes with orzo mixture and serve.

Makes 4 servings. Per serving: 179 calories, 8 g fat (2 g sat), 18 g carbs, 3 g fiber, 365 mg sodium, 7 g protein

New IHOP for Me selections

My personal strategy with weight management is to plan ahead as much as I can, and make the best possible choice I can in a particular circumstance the rest of the time. One such situation arose this weekend when my mom, my son and I ended up at an IHOP. I was facing the extra challenge of attempting to carb down this week. So how do you carb down at an IHOP of all places???

Now, as an aside note, I need to tell you I HAD planned for the day and had some almonds, some chicken breast strips, and a few pieces of turkey bacon tucked in my purse, but was wondering how full I would feel, plus it's really tacky to go to a restaurant with your own food...




After poring over the menu conemplating defeat I turned to the back of it, and discovered an entire page with appetizing selections all under 600 calories. I ended up choosing the spinach mushroom tomato omelette, with all of 350 calories and 24 g carbs.

It was delicious AND FILLING! I can't think of the last time something with such a low calorie count left me satisfied. I can't wait to try their other IHOP for Me selections!

4 Summer Shape-up Mistakes

ACE's Jessica Matthews reviews 4 common fitness mistakes people make while trying to get fit for summer. How does the breakfast you're eating affect body mass index? Is the secret to great abs performing extra crunches? Is it okay for your knees to move beyond your toes during lunges and squats? What's the impact of water hydration before and during exercise? Learn the research-backed facts!

Click to Continue
4 Summer Shape-up Mistakes

6 Vacation Tips to Keep You Fit

With summer vacation quickly approaching, you're probably planning your next getaway.



Whether you go on a cruise, an African safari or a low-key trip to the beach, warm summer days are the best time to get away from it all.

But wait - did you know that the average person gains almost a pound a day while on vacation?

Between missed workouts, extra large restaurant meals and indulgent snacks, lazy vacation days will quickly add inches to your waistline.

So before you pack your bags for your next adventure, read the following 6 Vacation Tips and come home fitter, not fatter.

Vacation Tip #1: Make a Decision

Before you leave home, make the decision that you will NOT gain weight while on your trip.

This is the easiest step to take to make sure that you avoid weight gain, but it is also the most overlooked. Instead of leaving things to chance, harness the power of creative visualization that has been proven time and time again by go-getters such as Michael Jordan, Einstein, Napoleon and Andrew Carnegie.

Visualize what it would be like to return home fitter than when you left. Take a moment to let yourself feel the excitement that you'd experience.

Remember what accomplishing your goal feels like - this will keep you motivated throughout your trip and will help pull you through the inevitable tempting situations that you'll face.

Vacation Tip #2: Get Moving

It's easy to spend vacation days sprawled out by the pool, but the inactivity will quickly add up to extra pounds.

Choose to be active and you'll burn calories all day long while indulging in fewer unnecessary snacks. The following ideas will get you moving:

Go on a brisk walk each day of your trip. You'll see new sights while burning off excess calories.
Always take the stairs rather than the elevator. Talk about bonus calorie burning!
Go on a jog in the mornings before your daily activities, or jog in the evening after the day winds down.
If your hotel has a pool, swim a few laps each day. Swimming is a fun way to get in a full body workout.
If your trip takes you to a place of natural beauty then go on a hike. Even while hiking at a slow or moderate pace you'll burn plenty of calories.
Play some sports - beach volleyball, a game of hoops, Frisbee, or bike riding are all great ways to have fun while keeping fit.

Vacation Tip #3: Indulge with Portion Control

You have no choice but to eat out while on vacation. Whether you're enjoying 5 star restaurants or fast food diners, you'll be met with the same problem: huge portions.

While it is tempting to simply eat it all - you are on vacation after all - this will quickly lead to extra pounds. Use the following tips to keep your portions under control:

When you order your meal ask for a to-go box. Take half of your meal and place it into the box before you even begin to eat. This will force you to eat a healthy portion.
If you would rather not carry around a to-go box, ask that your entrée be made into a smaller portion. If it is dinnertime don't be afraid to ask for the lunch-sized portion.
Pay more, and eat less. Take quality of food over quantity.
Eat meals. Cut out snacking, stick with structured meals.
Eat slowly, and eat foods that have been prepared slowly - that means no fast food.

Vacation Tip #4: Eat Natural Sweets

One of your biggest enemies when it comes to vacation weight gain is...sugar.

The average modern person consumes 46 teaspoons of sugar every day. The average person on vacation consumes even more than that.

Even though sugary calories taste great, the sweet pleasure comes at a high price. Here's what I mean:

Sugar creates false hunger (as a result of the insulin rush and then ensuing plummet in blood sugar levels), which causes you overeat.
Sugar promotes aging (due to the advanced glycation end products, or AGEs, that occur when insulin levels are consistently elevated as a result of eating too much sugar). Sugar has even been dubbed the negative fountain of youth!
Sugar weakens your bones -making you vulnerable for osteoporosis, and weakens your teeth - making you vulnerable for cavities (both due to the calcium being pulled from your bones and teeth in order for your body to process sugar).
Sugar in excess is stored as fat (after your liver has no more room to store it, sugar is converted to fat and deposited on your belly, thighs, hips and the backs of your arms).
So instead of eating that ice cream cone or chocolate éclair, satiate your sweet tooth with a piece of juicy fruit.

Vacation Tip #5: Don't Eat Fried Foods

While fast food restaurants are definitely convenient, with their low prices and quick service, it's really not worth the additional pounds brought on by chips and fries. As you enjoy your vacation keep this in mind: don't eat fried foods. While this is always a good plan to follow, it is even more important to abide by while traveling.

A gram of fat contains 9 calories as compared to the 4 calories that proteins and carbohydrates carry - so you can see that consuming fried foods will drastically increase your caloric intake.

Take an average potato, bake it and you have 110 calories and 0 grams of fat. Take that same potato, turn it into French fries and you have 380 calories and 18 grams of fat.

Frying food is the easiest way to dramatically increase the calorie and fat content. And you know that extra calories and fat end up as extra body fat.

Other disasters that fried foods increase your risk for include:

Heart Disease
Diabetes
Clogged Arteries
High Blood Pressure
Obesity
Acne

If I still haven't convinced you to pass on the curly fries, keep in mind that heartburn and indigestion are not fun...especially while on vacation. Need I say more?

Vacation Tip #6: Do this Hotel Room Workout

If your hotel doesn't have a gym, or if you'd simply prefer the privacy of your room, do this hotel room workout:

Body Weight Squats: Stand with your feet shoulder width apart. Lower down into a squat position. Make sure that your knees do not go past 90 degrees. Exhale as you straighten your legs and return to the starting position. Complete 12-15 repetitions.

Do Jumping Jacks, High knees, or jog in place for 30 seconds.

Body Weight Lunges: Stand with your feet shoulder width apart. Exhale as you lunge forward with your right leg. Make sure that your knee does not go past 90 degrees. Inhale as you return to the starting position and repeat on the other side. Complete 12-15 repetitions.

Do Jumping Jacks, High knees, or jog in place for 30 seconds.

Push Ups: Get into the push up position (depending on your fitness level choose to go off your knees, push off of the wall, or assume the traditional position). Inhale as you lower your chest down. Exhale as you return to the starting position. Complete 12-15 repetitions.

Do Jumping Jacks, High knees, or jog in place for 30 seconds.

V-Ups: Sit on the edge of a chair or bed and lean back. Exhale as you drive your knees in toward your chest, squeezing your abdominal muscles. Inhale as you lower your knees back down with control. Complete 15-20 repetitions.

Do Jumping Jacks, High knees, or jog in place for 30 seconds.

Well, now you have 6 tips that will keep away the unwanted vacation pounds. You may even end up losing a pound or two while away.



But let's be honest, you want to lose more than a pound or two. You want to lose all of those extra pounds.

You may feel that the secret to achieving weight loss is just that - a secret. A mystery. You try, and try, and try but your goals are never met. Your dream body continues to stay out of reach.

In my experience the people who are unable to lose weight aren't failing due to laziness. In fact, those frustrated with their weight often put in a lot of effort - but on the wrong things. A fad diet. The latest exercise gizmo. An ineffective routine at the gym.

It's not that you aren't willing to put in the effort - you're just doing the wrong thing.

Think about this for a moment...What if this was the summer that you took control of your body? The summer that you threw your fat clothes away...the summer that you were proud to put on a bathing suit...the summer that your doctor congratulated you on your improved health...the summer that your family and friends - and that special someone - showered you with compliments.

It's possible. Even more possible than you think.

The thing is that you need to direct your effort in an effective way.

This is where I come in.

You see, for me weight loss isn't a mystery. It's my passion. I have a proven method that will dramatically transform your body into one that you are proud to be seen in.

However, I can't promise that it will be easy. You'll work hard, you'll sweat and you'll even feel sore. And before you know it you will be telling everyone you know about the amazing results you've achieved.

So as you plan your next vacation, why don't you also give yourself the gift that you really want - a new body. A tighter body. A stronger body. A healthier body.

I am here to help you do just that. Call or email now to schedule your first body-transforming workout.

Together we will come up with a fitness plan that is uniquely yours, one that fits your lifestyle and brings you promptly to your goals - something that you will appreciate while on vacation and at home.

You deserve it.

Do You Eat This Super-Food?

The Missing Link to Optimal Health

Do you rarely get sick, have no need for prescription meds, and can't remember the last time that you had to visit the doctor?

If you answered no to the above questions then you are likely suffering from nutritional deficiencies.

It's hard to know exactly what to eat for optimal health, especially since everyone has a different opinion.

Even when you make every effort to eat healthy, your diet almost always lacks important nutrients.

In her book, Green For Life, Victoria Boutenko set out in search of the perfect human diet. She immersed herself in nutrition research and discovered a very interesting observation.


The Chimpanzee Connection: Chimpanzees and humans are more closely related than any other animal species. In fact, research shows that we share 99.4% of our DNA sequence with our chimpanzee friends.

Why is this significant? Chimpanzees are in far better physical shape than humans, and possess strong natural immunity to cancer and other fatal -- and quite common -- human illnesses.

Victoria's research all pointed to the chimpanzee diet as the reason for their superior health. Chimps and humans have vastly different eating habits.

It's All About The Greens: While humans enjoy pizza and hamburgers, chimps eat a diet extremely high in dark leafy greens -- an item that hardly exists in the human world.

Victoria then turned her focus on dark leafy greens. What she discovered was a super-food packed with extremely high levels of nutrients. Here are 5 amazing facts about greens:



1. Greens are packed with amino acids...AKA protein.

I'll bet you didn't know that dark leafy greens are a legitimate source of protein. It's true!

Protein molecules are made of a chain of amino acids. When you consume protein from chicken, you're getting chains of amino acids that have already been assembled into a complex protein.

When you eat dark leafy greens you are getting a plethora of individual amino acids. Your body then takes these amino acids and assembles it into complex protein chains.



2. Greens give you lots of insoluble fiber...like a sponge.

You know fiber is important, but did you realize that fiber is needed to rid your body of toxins? Insoluble fiber is extra special, since it is built like tiny sponges that each absorbs several times more toxins than its own volume. Check out just a few of the many benefits of fiber:
Fiber reduces cholesterol
Fiber prevents and reduces the risk of cancer
Fiber lessens risk of diabetes and improves existing diabetes
Fiber helps shed unwanted pounds and prevents overeating



3. Greens promote bodily homeostasis...necessary for optimal health.

Homeostasis is the physiological process that regulates all substances in your body at ideal levels for optimal health. It is a very complex process, one that your body is constantly working towards.

In order for your body to achieve homeostasis it needs an abundance of vitamins, amino acids, carbohydrates, essential fatty acids and minerals. Greens are a super provider of all of the above.



4. Greens are alkaline...which promotes healthy cells.

In 1931 Dr. Otto Warburg won the Nobel Prize for discovering the cause of cancer: weakened cell respiration due to lack of oxygen on the cellular level -- this causes fermentation, which results in acidity, or low pH.

There is a close connection between the foods you eat and your pH balance. For example, Parmesan cheese is highly acid forming, -34; while spinach is an amazingly alkalizing food, +14.

When you get plenty of greens on a daily basis, you're able to better maintain a good alkaline pH balance.



5. Greens are made of chlorophyll...liquid sun energy.

As amazing as it may seem, the molecule of chlorophyll is strikingly similar to the molecule of human blood. Chlorophyll heals and cleanses your organs while destroying harmful substances.

Here are just a few of the powers of chlorophyll:
Chlorophyll builds a high blood count
Chlorophyll helps prevent cancer
Chlorophyll counteracts toxins
Chlorophyll promotes an alkaline body
Chlorophyll helps sores heal faster
Chlorophyll improves varicose veins
Chlorophyll improves vision


Introducing The Green Smoothie: While the evidence for eating lots of greens continues to mount, who really wants to chomp through a pile of spinach everyday? The solution is as convenient as it is efficient: the green smoothie.

Victoria discovered that when she blended greens with fruit and water, the result was an easily absorbed, delicious smoothie. The key to reaping all the benefits from your green smoothies is to use a wide variety of greens and to drink it every day. Most enjoy it as a quick, nutrient-packed breakfast.
*See the recipe below*

Victoria did a study where people drank green smoothies everyday for a month. Most participants reported a noticeable increase in their energy levels after just the first week. This boost of energy may be just what you need to get into gear with your workouts.

Remember, regular challenging exercise is the key to achieving your ideal body.

Call me at 520.991.5622 or email me today to get started on a fitness program that will get you to your best body quickly.



Green Smoothie
Green smoothies consist of 3 basic ingredients: greens, fruit and water. Have fun experimenting with a wide range of varieties of both the greens and the fruit in order to reap the most benefit. You may be surprised to find that the simple combination of greens and fruit is quite delicious.
Servings: 1

Here's what you need...

1 bunch (2 cups) red dandelion greens (feel free to use spinach or any other dark greens)
1 cup strawberries
1 banana
1-2 cups filtered water
In a high speed blender mix the ingredients until smooth.
Nutritional Analysis: One serving equals: 199 calories, 1g fat, 47g carbohydrate, 10g fiber, and 6g protein.

Green Weight Loss
Need more convincing that greens should be a regular part of your diet?

People who consume green smoothies report fewer cravings for unhealthy food and tend to snack far less than when they aren't getting their greens.

So sip your green smoothie with a big smile, knowing that you're turbo charging your health and expediting your weight loss.

7 Reasons Why You Can't Lose Weight

There are few things more frustrating than not being able to lose weight.

You want to be slimmer and to tone your body, but your weight won't budge.

Read the following 7 Weight Loss Blockers to discover what is standing in your way and how to quickly and easily begin your weight loss journey.



Blocker #1: Your Mind

Your mind is your number one ally when it comes to achieving your goals. However, until your mind has been programmed for success, it will do more to derail your efforts than to help you.
Take a few moments each day to visualize yourself at your ideal weight. Imagine how it feels to look the way you've always wanted.
Protect your mind from any negative self talk. If a negative thought comes to mind, immediately reject it.
You want to be thin and fit, and yet you think of yourself as out-of-shape and fat. Re-program your mind to think of yourself as fit and attractive, and you will be well on your way toward achieving your goal.
Give up the belief that you can't achieve the body you've always dreamed of. See it first in your mind, and then in the mirror.



Blocker #2: Your Fear

Change makes most of us nervous – even if it is a change in the right direction. You may not be consciously aware of the fear you have of getting into shape. Until you conquer this fear, your weight loss efforts will be blocked by self sabotage.

Professional speaker and author, Anthony Robbins, has outlined three specific beliefs that you must have in order to conquer your fear and instantly create a lasting change.
Believe that something MUST change. You can't be wishy-washy about it. You can't be considering it. You can't even be pretty sure about it. You've got to be rock solid.
Believe that YOU must change it. You can't pass the buck of responsibility and expect to lose weight. It's on your shoulders. Other people will prove to be great assets in your journey, but in the end you are the one who is going to make it happen. You have to want this weight loss enough to make it your personal mission.
Believe you CAN change it. You may have failed in the past, but that doesn't matter. When you put your mind to it, you're able to do amazing things. Do you believe that you are capable of losing weight? Once you own the belief that you can, you'll be unstoppable.



Blocker #3: Your Excuses

Your excuses for being out-of-shape are getting old. An excuse takes less immediate effort than an action, but in the long run the action taker always has the advantage. Don't allow excuses to ruin your life any longer.
Don't skip out on your responsibilities with excuses, instead expect more from yourself.
Focus on the big reason why you are losing the weight. Make a list of the benefits you'll enjoy once you achieve your goal, and read them first thing each morning.
Remember that you can only have two things in life: excuses or results. Which do you want?



Blocker #4: Your Commitment

How many times have you tried to lose weight, only to give up a week or two later? We live in a commitment-phobic world, so it's no wonder that you routinely abandon your goals. If you truly want to lose weight then your commitment to the process is a must.
The margin between success and failure is bridged by your commitment. Don't give up until your goal has been achieved.
Treat exercise with the same importance as a work meeting, and you'll never skip it at the last minute. Find three available 60-minute time slots in your schedule and mark them (in pen) on your calendar. Now stick to your schedule.
If you don't give up, then you'll never fail.



Blocker #5: Your Diet

If you consistently eat the wrong food, then you're weight loss efforts will all be in vain. To put it bluntly, you need to stop eating junk. Processed foods, refined sugar and high fructose corn syrup do not belong in your diet if you want to be in great shape. Cut these items out of your diet and replace them with real whole foods like lean meats, vegetables, whole grains, nuts and fruits.
Don't eat processed foods. Even though processed foods are accepted by our society, they contain tons of chemicals and empty calories that will make you sick and fat.
Fat contains twice the caloric density of protein and carbohydrates, so make sure to limit the amount that you consume. Eat lots of lean proteins and wholesome carbohydrates from plants and whole grains.
Vegetables, whole grains, fruits, nuts and seeds are filled with fiber and antioxidants which are vital for healthy weight loss. Snack on these instead of packaged treats.



Blocker #6: Your Patience

It takes time to transform your body from fat to fit, even though you want it to happen overnight. Remind yourself that it took time to put the weight on, so it will take time to take the weight off. When you find your patience wavering, or when you encounter a frustrating plateau, do the following:
Review your goal. Is it specific and measurable? Is it small and attainable, rather than monumental? Focus on your goal when the going gets tough.
Make each workout a new experience. Challenge your body with different resistance, new exercises and a varied pace.
Remember that anyone can have one great workout, but that won't get you the body you want. The only way to achieve your goal is by consistently exercising and eating right, plain and simple.



Blocker #7: Your Support

People who exercise alone are less challenged, less accountable and are more likely to fail. It makes sense. Who would rush to the gym if no one is was waiting for them? Who would push themselves if no one was paying attention? Exercising alone is a recipe for disaster.
Find a workout partner who is in better shape than you, or better yet, work with me, your local fitness expert, to guarantee your results.
I am passionate about seeing you achieve results - don't waste your time, energy and effort on mistakes.
When you start a program with me, you suddenly have the upper hand on weight loss. I'll be in your corner, coaching you each step of the way, keeping you accountable to workouts and giving you that dose of encouragement when you need it most.
Get serious about your results and begin the last weight loss program that you'll ever do.

Mmmmm...Smothered Chicken

Inspired by Texas Roadhouse's Smothered Chicken, I came up with this experiment that everyone in my family loves. All you need are some chicken breasts, sliced mushrooms, shredded mozzarella cheese, and some seasoning salt.

1. Use a very small amount of olive oil in a non-stick pan. Turn the stove to medium.
2. Place your chicken breasts in the pan and sprinkle with seasoning salt. Cook for approximately 5 minutes.
3. Add sliced mushrooms to the chicken so they can sautee. Continue cooking at medium for approximately five more minutes.
4. Add shredded mozzarella cheese, turn the heat to low, and cook for two to three more minutes.
5. Serve with a healthy portion of steamed broccoli or asparagus. Enjoy!

I'll add a picture the next time I make this!

Granola Parfait

From "Flat Belly Cookbook"

5 minutes 2 servings 420 calories MUFA: Walnuts

This elegant parfait is the perfect way to start any morning, and it's so easy to put together. Raspberries offer nearly 50% more antioxidant activity than strawberries do, according to recent studies in the Netherlands.

Here's what you need:

1 banana, sliced
1 cup raspberries
1 container (5.3 ounces) fat-free Greek-style yogurt
1 1/2 cups granola (source of walnuts)

Layer the banana, raspberries, yogurt, and granola in two tall glasses. Serve immediately.

Nutrition facts:

420 calories
14 g protein
67 g carbohydrates
13 g fat
1g saturated fat
0 mg cholesterol
140 mg sodium
14 g fiber

Five Stupid Things Healthy People Do

You are not a stupid person. Not by any means.

In fact, it's my guess that you're healthier than most.

You probably exercise regularly. You watch what you eat. You keep up-to-date on the latest health concerns. You don't binge on sugar.

And you never - ever - eat fast food. Well, almost never.

But you do have a few unhealthy skeletons in your closet - ones that you probably aren't even aware of.

The following Five Stupid Things are frequently committed by health conscious people. Once you break these bad habits, you'll find that achieving your weight loss goals just became a whole lot easier.



1. You're Dehydrated
It has been said that 75 percent of the population is chronically dehydrated. Would you disagree? When was the last time that you actually drank 8 glasses of water in a day?
Dehydration occurs when more fluid leaves your body than is taken in. Symptoms include: fatigue, irritability, headaches, nausea, rapid heart rate, and, in extreme cases, even death.
Dehydration also slows your metabolism, which hinders weight loss.
You shouldn't wait until the feeling of thirst or dry mouth hits you, at that point damage has already been done. Instead, constantly rehydrate throughout your day to avoid dehydration.

The best way to do this is to incorporate water into your daily schedule. Have a water bottle at your desk and train yourself to sip on it often, and get into the habit of drinking a full glass of water with each meal and snack.



2. You Eat Out Too Often
Research suggests that most people eat out one out of every 4 meals and snacks. That's an average of once a day.
Restaurant food is designed to do one thing: to taste good. In order to increase eating pleasure, each item is loaded with fat, salt and sugar. This causes you to eat way more calories than you actually need.
Even when you order ‘healthy' items, you're still taking in more calories and fat grams than you would if you had prepared the item at home. Imagine the last salad you ordered out. Didn't it come with cream dressing, croutons, cheese sprinkles and a piece of butter laden bread on the side?
The main reason people eat out is for convenience, so with a little organization you'll find that preparing your own meals takes less time than you thought it would. On the weekend sit down and plan out your meals for the week. Then go to the grocery store and stock up on everything you'll need for those meals.

Pack your lunch and snacks each night before bed, then grab it on your way out the door in the morning. When you prepare dinner at home, make enough for at least the next day as well. Your efforts will pay off both in terms of weight loss and in money saved.



3. You're Sleep Deprived
In Gallup Poll surveys, 56% of the adult population reported that drowsiness is a problem in the daytime. That's more than half of us that clearly don't get enough sleep.
Healthy adults require 7-8 hours of sleep each night. When you fail to meet this need your body goes into sleep debt, which continues to accumulate indefinitely until you catch up.
A lack of sleep negatively affects your immune system, your nervous system, and interferes with healthy hormone release and cellular repairs.
The best way to combat sleep deprivation is to set a scheduled bedtime. Your body will benefit from a consistent sleeping and waking routine, and you're sure to get all the rest you need.

If you have trouble falling asleep once you're in bed, then try these two tips. First, make sure that you don't drink any caffeinated beverages after lunchtime. Second, don't eat for three hours before you go to bed. This helps eliminate sleeplessness due to indigestion, and will also turbo-charge your weight loss.



4. You're Stressed Out
I don't have to tell you that we are living in a fast-paced world and that most of us have stress levels that are through the roof. But what you might not realize is that your stress levels are making you fat.
Stress creates an increase in the hormone cortisol, and chronic stress creates a chronic increase in cortisol. This is a problem because is slows your metabolism, leads to cravings and is linked to greater levels of abdominal fat storage.
The vicious cycle of stress and weight gain goes around and around. Stress causes you to eat emotionally, and your raised cortisol levels cause that food to be stored as fat.
One of the most effective ways to instantly eliminate stress is to sit down and write out a list of all the things that are bothering you. This should include things that you need to get done, issues that weigh on your mind and anything you believe contributes to your stress level.

Once it's all down on paper, organize it like a to-do list and start resolving each item. Doing so will get the stress off of your mind and will put your body into the motion of resolving each issue.



5. You're on Exercise Autopilot
You do the same thing each and every time you exercise. Same machines, same pace, same duration. While your routine sure feels comfortable, your results have long since halted.
A plateau occurs when your body adapts to your routine and weight loss stops. It is incredibly frustrating, and totally avoidable.
You don't have to increase the amount of time that you spend exercising in order to see quicker, faster results. It's all about challenging your body.
There are two simple ways to instantly increase the effectiveness of your exercise routine. First, increase your pace. Secondly, increase your intensity. Constantly vary your speed and intensity in order to keep your muscles guessing and adapting.

Another way to break through the exercise plateau is to do something totally new. If you regularly use weight machines then start using free weights. If you normally jog on the treadmill then start using the bike.

Are you ready to break the plateau as you take your routine to the next level?

Would you like to know without a shadow of a doubt that you are going to lose weight in the coming months?

It's my goal to see you achieve greatness. I believe that you've got what it takes.

It's so simple. Call or email today to get started on a program that will improve your health and well being, and will get you amazing results.

Get Inspired...Maybe This Interview "Will" Surprise You

Will Smith has always been one of my favorite actors, but this interview just blew me away. Watch and listen to what he says about running on his treadmill...



Now post a comment and tell me what you think...

Knock-knock! Temptation's Calling!

One of the local restaurants uses an up close and personal marketing technique. It's extremely effective...they go right out into the community and hand-deliver a copy of their menu...

Here's the best part...

FREE SAMPLES!

Mmmm...delicious...

Well, they came by the studio just the other day and those cookies were NOT something I needed to eat.

My good friend and client Josie was there with me and I admitted they were very hard to turn down. There were three cookies, and since I have two kids and my business partner Marla has one kid, we decided it would be great to save the cookies for the kids. I told Josie "yeah, if the cookies actually make it home!"

Maybe you can relate...



I mused to myself...if I can just visualize their names on the paper envelopes that hold the cookies...just maybe I can keep myself from eating them (because with two kids, it just wouldn't be right to only give one of my kids a treat, so that would just have to be a two-cookie commitment, am I right?)

Josie was right there with me. She knew those cookies were calling me. She knew how good they would taste. She directed me to the black Sharpie right on my desk. "Do it now. Write the names on there!"



That seemingly over-the-top suggestion was just what I needed to ensure that the cookies made it home. I was successful because I actually went through a trouble-shooting process in which I identified a potential problem and (with Josie's help) laid out a strategy (silly as it was) that helped me overcome temptation.

I was at a Weight Watchers meeting a couple of years ago and our leader Peggy said some words that really rang true for me. I scribbled them down and to this day I keep them pinned up so I can see them every day:



Peggy, thank you for those words, and Josie, many thanks for being the voice of reason.

What's in Your Food?

WHAT YOU DON'T KNOW COULD HURT YOU!



How much thought do you put into what you eat?

If you want to get into great shape then you'll be interested to know that 80% of your fitness results are attributed to your diet.

In our fast-paced society, eating is often done with little or no thought as to what exactly it is being ingested. Excess body fat is a direct outcome of this hurried, poor nutrition. Even if you have the best intentions with your diet, you are likely frustrated and fed up with extra pounds.

I don't blame you for being confused about what you should eat. The media surely doesn't help. One day the talking heads want you to give up all fats. The next day carbs are the culprit, and then acai berries become the holy grail of weight loss.

The food manufacturers increase confusion by printing misleading labels and bogus health claims.

Sometimes it seems like the whole system is set up to confuse and frustrate us into buying the latest and greatest packaged food.

The bottom line is that your physique is largely a result of what you eat, so the foods that you put into your body should be carefully selected.

It's time to re-examine what you eat.

It all starts with reading nutritional labels. The nutritional content and ingredient list will give you everything you need to know about the quality of the food item.

I've outlined 5 ingredients that should raise a red flag when you turn over that package and find them listed:



Red Flagged Ingredient #1: High Fructose Corn Syrup (HFCS)
HFCS is a manmade sugar, derived predominantly from genetically modified corn. The sweet concoction has been shown to promote binges and hysterical hunger, and wrecks havoc on your blood sugar levels, promoting fat storage.

The introduction of HFCS into our food supply directly paralleled a 47% spike in Type 2 Diabetes cases as well as an 80% increase in obesity. Food manufacturers use HFCS in many mainstream products, including the following:
Sauces (including ketchup)
Yogurt
Energy Bars
Soft Drinks / Fruit Juices
Processed baked goods
Cereals
Crackers
Ice Cream
Salad Dressing
Most packaged snack foods



Red Flagged Ingredient #2: Hydrogenated Fat / Partially Hydrogenated Fat (Trans Fat)
Hydrogenated and partially hydrogenated fats have undergone such extensive processing that the chemical structure has changed from a “cis” shape, which the human body recognizes and utilizes, to a “trans” shape, which is foreign and destructive to human physiology.

Check each food label for the word ‘hydrogenated' and avoid it diligently. Cutting out hydrogenated fats is a simple set towards looking and feeling your best.



Red Flagged Ingredient #3: Aspartame
Aspartame is an artificial sweetener that was denied 8 times by the FDA before being approved in 1973. Many scientists objected the approval, claiming that aspartame hadn't been proven safe for use as a food additive.

MIT neuroscientist, Richard Wurtman, researched the effects of aspartame and concluded that it promotes cravings for foods high in calories and carbohydrates. Though aspartame is calorie-free it still causes insulin to be released, which job is to stow away sugar – when this sugar is not available, the result is often hypoglycemia and severe hunger. Not exactly a recipe for weight loss.



Red Flagged Ingredient #4: White Sugar
White sugar comes from the juice of a sugar cane plant that has undergone an intensive refining process. In this process all of the enzymes, fiber, vitamins and minerals are destroyed, rendering it nutritionally void. White sugar is also extremely high in calories, which your body loves to store away in fat cells.

Refined sugar has been linked to a weakened immune system, hyperactivity, ADD, mental and emotional disorders, dental cavities, hypoglycemia, enlargement of the liver and kidneys, and an imbalance of neurotransmitters in the brain. All that and it leads to weight gain.



Red Flagged Ingredient #5: White Flour
White flour comes from natural whole wheat that has been stripped of nutrients, vitamins and minerals. This results in a nutritionally void product that is packed with calories that release quickly into your system, creating a spike in blood sugar. As you know, this promotes fat storage and leads to hysterical hunger and cravings. You don't need that.

Once you cut these 5 items out of your diet, you'll be pleased with the results. Expect to lose weight, to have more energy and to feel better than you have in a long time.

If you're serious about looking and feeling your best through purifying your diet, then focus on eating real food items. Real foods include lean meats, vegetables, whole grains, fruits, nuts and seeds.

Would you like to expedite your fitness and weight loss results? Call or email today to get started on a fitness program that will quickly transform your body.

Remember, while nutrition is vitally important for weight loss, true results are achieved through a combination of both nutrition and challenging, progressive exercise.

Tart and Lucious Lemon Cupcakes with Citrus Icing

From The Flat Belly Diet Cookbook

Ingredients:

1 2⁄3 cups unbleached all-purpose flour
1 cup sugar
2 teaspoons baking powder
1⁄2 teaspoon baking soda
1⁄4 teaspoon salt
3⁄4 cup safflower oil
2 eggs
1⁄3 cup skim milk
1⁄4 cup lemon juice
1 teaspoon grated fresh lemon zest
1 teaspoon lemon extract
1⁄2 teaspoon vanilla extract

For the icing:
1 1⁄2 cups confectioners’ sugar
2 tablespoons orange juice
1 teaspoon grated fresh orange zest

Directions:

1. Preheat oven to 350ºF. Line a 12-cup muffin pan with paper liners.

2. Combine the flour, sugar, baking powder, baking soda, and salt in a bowl. Combine the oil, eggs, milk, juice, zest, lemon extract, and vanilla extract in a separate bowl. Add the oil mixture to the flour mixture and stir until smooth.

3. Spoon the batter into the muffin cups and bake until lightly golden and the cupcakes are springy when gently touched, about 17-19 minutes. Remove from the oven and cool in the pan 5 minutes. Remove cupcakes from the pan and cool completely on a wire rack.

4. For the icing, combine the sugar and juice in a bowl and stir until
smooth. With a small spatula spread some of the glaze over each
cupcake and let stand at least 10 minutes before serving.

Makes 12 servings

Pear Apple Crisp

This is from the Weight Watchers cookbook entitled "Shortcuts."

Prep Time 15 minutes
Cook Time 20 minutes
Serves 6

Here's what you need:

1/2 cup plus one tbsp. all-purpose flour

7 tbsp. packed brown sugar (I cut the amount in half and use Splenda blend to reduce the sugar count)

3/4 tsp. ground ginger

2 16-oz. cans sliced pears in juice, drained, with 1/3 cup of the juice reserved

2 tbsp. melted butter

1 packet of instant cinnamon and spice oatmeal mix (I use Safeway's sugar free, it works quite well!)

Here's what to do:

1. Preheat the oven to 425 degrees F.

2. Mix 1 tbsp. of the flour, 4 tbsp. of the brown sugar and the ginger in an 8-inch square baking dish.

3. Add the pears and the reserved pear juice, stirring until blended.

4. Cover the dish with plastic wrap; then prick a few holes in the plastic.

5. Microwave on high until the filling begins to bubble, about 4 minutes, stirring once halfway through cooking.

6. Meanwhile, combine the butter and the remaining 3 tbsp. of brown sugar in a bowl.

7. Add the oatmeal mix and the remaining 1/2 cup of flour; stir until crumbly.

8. Sprinkle evenly over the filling and transfer the dish to the oven.

9. Bake until the topping is golden, about 15 minutes.

10. Serve warm.

Per serving (1/2 cup): 225 calories, 4 g fat, 3 g sat. fat, 0 g trans fat, 10 mg cholesterol, 82 mg sodium, 46 g carbs, 3 g fiber, 2 g protein, 47 mg calcium. Weight Watchers Points value = 4. Note: Using whole wheat flour will increase the fiber count, and using Splenda blend brown sugar and sugar-free oatmeal packets will reduce the sugar and overall carbs.

Enjoy!

Applebee's Oriental Chicken Salad Gets a Makeover!

This is one of my all-time favorites, but unfortunately contains an astonishing 72 g carbs and 25 g fat per serving!

Nutrition Facts
Serving Size 1 salad

Amount Per Serving
Calories from Fat 225 Calories 709

% Daily Values*
Total Fat 25g 38%
Saturated Fat 4g 0%
Sodium 0mg 1703 mg
Total Carbohydrate 72g 24%
Dietary Fiber 6g 24%
Protein 49g

*Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Here's what you need for a healthy makeover that even my kids like!
P.S. If you follow Weight Watcher, I have figured out all the points for you!

Healthy Makeover
Applebee’s ® Oriental Chicken Salad
With Weight Watchers ® Points

Dressing:

3 tbsp. Honey (4 pts.)
1 1/2 tbsp. Rice wine vinegar (1 pt.)
¼ c. fat-free mayonnaise (2 pts.)
1 tsp. Dijon mustard (0 pts.)
1/8 tsp. Sesame oil (0 pts.)
WW Points: 7 (round up to 8)

Assemble above ingredients in 8 oz. container with air-tight lid. SHAKE. Divide the dressing into 4 equal portions.

Salad:

3 c. chopped romaine lettuce (0 pts.)
1 c. chopped red cabbage (0 pts.)
1 c. chopped green cabbage (0 pts.)
½ c. shredded carrots (0 pts.)
1 green onion, chopped (0 pts.)
3 oz. Boneless skinless breast (grilled) (2 pts.)
1 tbsp. sliced almonds (1 pt.)
¼ c. crispy chow mein noodles (2 pts.)
salt and pepper (optional)
WW Points: 5

Place lettuce, cabbage, carrots, onion, and chicken in large shaker-style salad bowl. Pour one serving of dressing on top. Close lid tightly. SHAKE.

Top with almonds and chow mein noodles.

Total Points: 7

Enjoy.

Are You Getting Enough Protein in the Morning?

One of the biggest challenges for my family is getting enough protein in the morning, especially when there isn't a lot of time to cook eggs (which is usually what I prefer!) So, how much protein do we need? RDA protein* for males 19 and older is 56 g per day; for females 14 and older it is 46 g. If you divide that among three meals then men should have at least 19 g, and women should have 16 g. Personally, I eat more frequently than that and eat a little more than the guidelines since I am very physically active.

*(Source: Food and Nutrition Board, Institute of Medicine)

Lately, Kellogg's Special K Protein Plus has fit the bill quite nicely. Each 3/4 cup serving provides 10 g protein, and it contains 5 g of fiber, which brings the net carb total to 9 g. It is also blissfully low in sugar...only 2 g. The serving size is on the small side; realistically we eat 1.5 to 2 servings so that amps up the protein. Adding 1/2 cup of skim milk provides an additional 5 g of protein, so that usually gets the job done. As a mid-morning snack I enjoy a 1/2 cup of cottage cheese or some string cheese.

What is your favorite way to get your morning protein? Share your comments here!

27 Fitness and Fat Loss Tips

It's New Year's Day, and you have a clean slate.



I don't know if you are one to make New Year's Resolutions or not, but either way you're probably thinking about how you can become fitter, healthier and happier than you are right now.

These 27 Fitness and Fat Loss Tips will get you on the right track for this New Year:

1. Visualize the accomplishment of your goals each and every day. Experience the taste of success and feel that sweet satisfaction.
2. Push the intensity of your workouts. Don't kill time, burn calories by maintaining a challenging intensity.
3. Use smaller plates at home. This effortlessly reduces calorie intake and promotes weight loss.
4. Build accountability into your workouts so that you resist the temptation to take days off. The best way to ensure accountability is to work with a personal trainer either one-on-one or in a group training setting.
5. Believe in yourself. Know with conviction that you CAN accomplish your goals.
6. Drink water throughout your day. Do this by carrying a water bottle and opting for water rather than calorie-filled beverages. This simple action is extremely beneficial.
7. Maintain your metabolism by eating a healthy snack or meal every three hours. This food should be unprocessed, low in fat and high in fiber.
8. Don't be afraid to ask for help.
9. Incorporate High Intensity Interval Training into your cardio workouts by performing bursts of high intensity rather than exercising at a single steady pace.
10. It's not about will-power, it's about want-power. You have to want it.
11. Do not eat processed foods. These items are high in empty calories and contain a plethora of chemicals that are harmful to your health.
12. Stop talking about losing weight. Start doing it.
13. Fat contains twice the caloric density of carbohydrates and protein, so limit the amount that you consume. Fill your diet with lean protein and carbohydrates from plants and whole grains.
14. Be wary of products that are labeled as ‘health food'. Always read the nutrition labels.
15. Find a workout partner who is in better shape than you, or better yet work with a personal trainer to guarantee dramatic results.
16. Make a habit out of reading nutrition labels. Avoid items that are high in fat and carbohydrates.
17. Destroy negative self talk.
18. Avoid the trap of high-calorie beverages after your workouts.
19. Be consistent with your workouts. Exercise three to four times each week.
20. Expect more of yourself.
21. High fructose corn syrup should not be in your diet. It is high in calories and will quickly derail your weight loss efforts.
22. Challenge your body with each workout. Use different weights, do different exercises and break through plateaus.
23. Eat lots of whole plant foods. Vegetables, fruits and whole grains are filled with fiber and antioxidants, vital for your good health.
24. Do your cardiovascular exercise after weight training to ensure more fat burn. Your stored sugars will be depleted during the weight training then your body will rely on fat stores to get you through the cardio workout.
25. Set specific, measurable goals.
26. Start each day with a healthy breakfast. This important meal should be a balance of carbohydrates, protein and fat to get your metabolism going strong.
27. You deserve better...go get it.

Healthy Winter Hash



This simple recipe is the perfect meal for a chilly winter day. It is packed with tender vegetables, filled with protein and can be made with chicken or as a vegetarian dish. Serve it with a salad for a quick and healthy meal that the whole family will love.
Yield: 6 servings

Here's what you need...

2 medium yellow potatoes, peeled and diced
1 medium yellow onion, diced
3 large carrots, peeled and diced
1 yellow bell pepper, seeded and diced
1 red bell pepper, seeded and diced
1 green bell pepper, seeded and diced
2 cups chicken, cooked and cubed (or 1 package firm tofu, drained and cubed)
1 Tablespoon olive oil
1 Tablespoon fresh thyme leaves
1 teaspoon salt
1 teaspoon garlic powder
1 can lowfat chili
Preheat oven to 375 degrees.
In a large bowl combine all of the vegetables and chicken. Drizzle the olive oil and mix to coat. Add the thyme, salt and garlic powder.
Spread the mixture on a baking sheet, and cover well with foil. Bake for 30-40 minutes, until the vegetables are tender.
Remove the foil and turn on the broiler. Broil until the vegetables are nicely browned, about 8 minutes.
Top each serving with a scoop of warmed chili.
Nutritional Analysis: One serving equals: 230 calories, 4g fat, 28g carbohydrate, 6g fiber, and 20g protein.

The New Year's Resolution Trap
Are you making a New Year's Resolution today? If you do, keep this in mind: It has been reported that 92% of New Year's Resolutions end in failure. Why? Because most people make resolutions that are simply unrealistic. They quickly get discouraged and then abandon the idea entirely.



To ensure that you accomplish your New Year's Resolution, stick with a goal that is realistic rather than intimidating. Check out these examples:
Instead of resolving to lose 70 pounds by summer, commit to exercise 3-4 times each week.
Instead of resolving to give up all carbs, commit to bring healthy lunches to work instead of going through a fast food drive thru.
Instead of resolving to drop 3 sizes in 3 months, commit to losing 1 pound each week until you reach your goal weight.
Instead of resolving to never eat out again, commit to eating healthy all week and rewarding yourself with one meal out on the weekends.