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!

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.

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

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.