Here's a quick and easy desert idea!!
Yogurt Sundae
3/4 cups Plain yogurt (sweetened with Splenda, Stevia or Agave)
2 Tbsp of Pomegranate juice
2 sliced strawberries
2 Tbsp crushed pecans
Place yogurt in the freezer to chill for 15 minutes, remove and add toppings
Enjoy!
Tuesday, March 27, 2007
Burn Those Calories!
Spring is here!! With Spring comes lovely weather, perfect for outdoor activities. Not too hot, and not too cold! The other day, I dusted off my bike and took a ride around the neighborhood. It was a great way to enjoy the day and free my mind while burning calories! Bike riding is a great way to increase your heart rate, and burn calories! This is a great alternative to running which can be hard on your joints. Bike riding is no impact and puts no stress on your joints. So Start or end your day with a bike ride! Bring along your kids or significant other!!! Enjoy the onset of Spring while you get fit!!
Thursday, March 22, 2007
Delicious Chili Recipe
This is one of my favorite recipes, It's quick, easy and delicious!! Enjoy!
To cut back on gas caused by beans, rinse beans well in strainer before adding to your chili. This helps to rid the beans the gas causing enzyme that coats them.
Ingredients
1 large yellow onion, chopped
1 jalepeno pepper, chopped
1 red pepper, chopped
3 cloves minced garlic, or 1.5 tsp of minced ready to use garlic
1.5 to 2 lbs fresh ground turkey (If you like your chili meaty, add 2lbs of turkey)
1 tbsp ground cumin
3 tbsp chili powder
1 can 15 oz kidney beans
1 can 15 oz black beans
1 can (28oz) tomato sauce
3 cans 15oz diced tomatoes with liquid
1 tbsp balsamic vinegar
2 tbsp olive oil
1 tsp low sodium soy sauce or tamari
Chunky Version Preparation
In a soup pot, heat olive oil and saute the onion, jalepeno, garlic and pepper for 10 minutes over medium heat. Add the turkey and saute for another 5 minutes. Add the cumin and chili powder and cook for 5 more minutes.
Add the beans, diced tomatoes and their liquid, and the balsamic vinegar and soy sauce/tamari. Cook, covered for 15 minutes.
Smooth Version Preparation
In a soup pot add turkey meat, begin to brown over medium heat.
In a blender add balsamic vinegar, soy sauce, chopped onion, garlic, jalepeno, and red pepper. Blend to pureed texture. When Meat is browned add chili powder and cumin. Add olive oil, pureed vegetables, beans, and diced tomatoes. Stir, cook covered for 15 minutes.
Serve with Shredded parmesan and or mozzerella cheese. No more than 1 tbsp of each cheese per serving.
To cut back on gas caused by beans, rinse beans well in strainer before adding to your chili. This helps to rid the beans the gas causing enzyme that coats them.
Ingredients
1 large yellow onion, chopped
1 jalepeno pepper, chopped
1 red pepper, chopped
3 cloves minced garlic, or 1.5 tsp of minced ready to use garlic
1.5 to 2 lbs fresh ground turkey (If you like your chili meaty, add 2lbs of turkey)
1 tbsp ground cumin
3 tbsp chili powder
1 can 15 oz kidney beans
1 can 15 oz black beans
1 can (28oz) tomato sauce
3 cans 15oz diced tomatoes with liquid
1 tbsp balsamic vinegar
2 tbsp olive oil
1 tsp low sodium soy sauce or tamari
Chunky Version Preparation
In a soup pot, heat olive oil and saute the onion, jalepeno, garlic and pepper for 10 minutes over medium heat. Add the turkey and saute for another 5 minutes. Add the cumin and chili powder and cook for 5 more minutes.
Add the beans, diced tomatoes and their liquid, and the balsamic vinegar and soy sauce/tamari. Cook, covered for 15 minutes.
Smooth Version Preparation
In a soup pot add turkey meat, begin to brown over medium heat.
In a blender add balsamic vinegar, soy sauce, chopped onion, garlic, jalepeno, and red pepper. Blend to pureed texture. When Meat is browned add chili powder and cumin. Add olive oil, pureed vegetables, beans, and diced tomatoes. Stir, cook covered for 15 minutes.
Serve with Shredded parmesan and or mozzerella cheese. No more than 1 tbsp of each cheese per serving.
Breakfast Menus!
The following are suggestions of well rounded breakfast menus. You can mix and match to your liking, the main thing is to have a breakfast that inclueds the three key components. Protein, Low Glycemic carbohydrate, and high quality essential fatty acid. I discuss these components in greater detail in another post. Hope you enjoy these menus!
Breakfast Menu 1
Old fashioned oatmeal (not 1-minute) W/1Tbsp Ground flaxseed
1/4 cup Strawberries or blueberries or desired fruit
2 slices Turkey bacon (I prefer Oscar Meyer/Louis Rich brand)
Ice Water
Green Tea or Celestial Seasoning Roastaroma Tea
Breakfast Menu 2
2 egg omelet (w/2 Tbsp shredded parmesan cheese, onions, mushrooms, spinach or any desired veg)
1 inch slice cantaloupe
1/2 Old fashioned oatmeal
Ice Water
Green Tea or Tea of your choice
Breakfast Menu 3
1/2 Granola Cereal w/1 Tbsp flaxseed
2 Slices turkey bacon
1/4 cup berries or 1 pear
Ice Water
Green Tea or Tea of your choice
Breakfast Menu 1
Old fashioned oatmeal (not 1-minute) W/1Tbsp Ground flaxseed
1/4 cup Strawberries or blueberries or desired fruit
2 slices Turkey bacon (I prefer Oscar Meyer/Louis Rich brand)
Ice Water
Green Tea or Celestial Seasoning Roastaroma Tea
Breakfast Menu 2
2 egg omelet (w/2 Tbsp shredded parmesan cheese, onions, mushrooms, spinach or any desired veg)
1 inch slice cantaloupe
1/2 Old fashioned oatmeal
Ice Water
Green Tea or Tea of your choice
Breakfast Menu 3
1/2 Granola Cereal w/1 Tbsp flaxseed
2 Slices turkey bacon
1/4 cup berries or 1 pear
Ice Water
Green Tea or Tea of your choice
Wednesday, March 21, 2007
Jump Start Your Metabolism!
Good Morning All! I wanted to start out my day by sharing a great way to jumpstart your metabolism. The key to this is always to eat regularly. Alway eat breakfast, make sure all your meals contain the 3 key components (refer to earlier article I wrote about this).
The secret ingredient is to build muscle!! The more muscle you have, the more calories your body will burn even while you sleep. Increased muscle along with a healthy eating plan is a great way to jump start your metabolism! I'll start with one well known muscle building exercise to do in the morning or whenever you get time during the day! I'll be adding muscle building exercises so continue to check in to add to your workout.
PUSH-UPS
If you need to build your upper body strength, start by doing 3 sets of 5-10 push-ups on your knees. As your strength increases add one push up to each set, so instead of doing 5 pushups per set do 6, then 7 etc. Eventually, try to move to a more advanced push-up, from your toes instead of your knees.
If you already have significant upper body strength, start from your toes. Do 3 sets of 15-20 repetitions, drop to your knees if your muscles become fatigued. Rest 30-60seconds between sets.
Push ups are a great muscle building exercise because they work, your whole upper body. You also are working your core (abdominals) because you have to stabilize and support your back, so that you are flat like a board when doing the push-ups.
The secret ingredient is to build muscle!! The more muscle you have, the more calories your body will burn even while you sleep. Increased muscle along with a healthy eating plan is a great way to jump start your metabolism! I'll start with one well known muscle building exercise to do in the morning or whenever you get time during the day! I'll be adding muscle building exercises so continue to check in to add to your workout.
PUSH-UPS
If you need to build your upper body strength, start by doing 3 sets of 5-10 push-ups on your knees. As your strength increases add one push up to each set, so instead of doing 5 pushups per set do 6, then 7 etc. Eventually, try to move to a more advanced push-up, from your toes instead of your knees.
If you already have significant upper body strength, start from your toes. Do 3 sets of 15-20 repetitions, drop to your knees if your muscles become fatigued. Rest 30-60seconds between sets.
Push ups are a great muscle building exercise because they work, your whole upper body. You also are working your core (abdominals) because you have to stabilize and support your back, so that you are flat like a board when doing the push-ups.
Tuesday, March 20, 2007
3 Key Components To Each Meal & Snack: Don't Eat Another Bite Until You Read This!!
Each meal or snack that you consume should include these three components:
1) Protein (Cold-water fish, chicken, turkey, soy products, yogurt, eggs…)
2) Low-glycemic carbohydrate (bright- colored fruits/vegetables)
3) High-quality essential fatty acids (nuts, flaxseed, avocados)
When these components are combined, it helps the body to absorb and process the food more efficiently. It also keeps your blood sugar level from spiking and dropping.
Great Meal idea including 3 key components:
4-6 ounces salmon (or chicken, turkey, or any other cold water fish)seasoned with sea salt and ground black pepper, and basil
2 cups romaine lettuce (dressed with fresh or bottle lemon juice and drizzled with extra virgin olive oil)
½ cup of steamed vegetables (broccoli, spinach, asparagus)
2 inch slice honeydew melon or ¼ cup berries or 1 med apple
Great Snack idea w/3 key components:
¾ cup whole plain yogurt (sweetened with Agave Nectar, Stevia or Splenda)
3-4 almonds or 4 pecan halves
1 tbsp 100% pomegranate juice
**Keep raw nuts and packaged salmon, tuna and chicken on hand to grab when you’re in a hurry. Add an apple and you have the perfect snack to go!
Hope this helps!
1) Protein (Cold-water fish, chicken, turkey, soy products, yogurt, eggs…)
2) Low-glycemic carbohydrate (bright- colored fruits/vegetables)
3) High-quality essential fatty acids (nuts, flaxseed, avocados)
When these components are combined, it helps the body to absorb and process the food more efficiently. It also keeps your blood sugar level from spiking and dropping.
Great Meal idea including 3 key components:
4-6 ounces salmon (or chicken, turkey, or any other cold water fish)seasoned with sea salt and ground black pepper, and basil
2 cups romaine lettuce (dressed with fresh or bottle lemon juice and drizzled with extra virgin olive oil)
½ cup of steamed vegetables (broccoli, spinach, asparagus)
2 inch slice honeydew melon or ¼ cup berries or 1 med apple
Great Snack idea w/3 key components:
¾ cup whole plain yogurt (sweetened with Agave Nectar, Stevia or Splenda)
3-4 almonds or 4 pecan halves
1 tbsp 100% pomegranate juice
**Keep raw nuts and packaged salmon, tuna and chicken on hand to grab when you’re in a hurry. Add an apple and you have the perfect snack to go!
Hope this helps!
Tips For Weightloss Success!
I wanted to share some tid bits that will help you on your journey to a healthier lifestyle. Try to incorporate at least one of these into your life this week.
1) Drink 1 cup of green tea each day!
Green Tea is Great for you because it contains caffeine and theanine, (theanine counteracts the negative effects of caffeine, so those accustomed to caffeine get their fix without its negative effects). Green also tea prevents the absorption of fat, which in turn helps keep excess body fat under control.
2)Get at least 6-8 hrs of uninterrupted sleep every night.
Sleep helps keep cortisol under control,(cortisol has many negative effects on the body, look for an article on cortisol in the future).
3) Cut out coffee
Coffee contains a number of organic acids that affect blood sugar and cortisol levels. This is NOT due to caffeine, cortisol levels register the same after regular or decaf coffee is consumed. (A great substitute for coffee is Roastaroma tea, made by Celestial Seasonings. It has rich coffe like flavor.
4) Minimize Stress
I know it is hard to minimize stress in your everyday life, but do what is in your grasp to keep stress levels down. Some suggestions for stress reduction are:
*Take time for yourself, set aside 15-20min/day to meditate or pray, listen to your favorite music and lose yourself in it!
*Practice Yoga
Start by trying to incorporate one of these tips into your life, then add another, once you've mastered one! You CAN do it!!
God Bless
1) Drink 1 cup of green tea each day!
Green Tea is Great for you because it contains caffeine and theanine, (theanine counteracts the negative effects of caffeine, so those accustomed to caffeine get their fix without its negative effects). Green also tea prevents the absorption of fat, which in turn helps keep excess body fat under control.
2)Get at least 6-8 hrs of uninterrupted sleep every night.
Sleep helps keep cortisol under control,(cortisol has many negative effects on the body, look for an article on cortisol in the future).
3) Cut out coffee
Coffee contains a number of organic acids that affect blood sugar and cortisol levels. This is NOT due to caffeine, cortisol levels register the same after regular or decaf coffee is consumed. (A great substitute for coffee is Roastaroma tea, made by Celestial Seasonings. It has rich coffe like flavor.
4) Minimize Stress
I know it is hard to minimize stress in your everyday life, but do what is in your grasp to keep stress levels down. Some suggestions for stress reduction are:
*Take time for yourself, set aside 15-20min/day to meditate or pray, listen to your favorite music and lose yourself in it!
*Practice Yoga
Start by trying to incorporate one of these tips into your life, then add another, once you've mastered one! You CAN do it!!
God Bless
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