Taking Tips from the Easter Bunny

The holidays are a good justification for over-indulgence, and even some “light” recipes can set you back a few extra hundred calories. My two cents on the Easter holiday is this – keep it colorful, keep it green, keep Spring in mind. It’s very easy to overlook this during Christmas and the Winter holidays. We are all snuggled up in sweats with family, a little less aware of the extra body fat keeping us warm as we sip our egg nog by the fire. However, Easter brings the signs of warmer weather, less clothing, and summer holidays to follow. Why hold yourself back with sweets and heavy foods this holiday knowing we’re only a few weeks away from showing off those legs and arms? Even minor tweaks in your family style Easter dinner can help your waistline and keep you guilt free.

The bunny has the right idea- why not swap out one of those potato side dishes for another vegetable? Like I mentioned earlier, my rule of thumb is the more color on the plate the better. Some healthy and delicious choices:

•  Glazed mini carrots: A simple and easy way to eat the basic Easter bunny staple. Try to stay away from brown sugar when sweetening, stick to honey and lemon juice. You can also add parsley for an extra spice and color. If you feel compelled to use butter, try and stick to 2 teaspoons or less.
• Green beans and slivered almonds: Always my holiday go-to. It’s easy to make and always a hit. Simply add a small amount of olive oil to the beans and some garlic, bake and serve with slivered almonds for texture and healthy taste.

A few other considerations when cooking and baking your feast:

•  Easter eggs!! : As mentioned in previous posts, eggs are a powerhouse of protein and nutritional benefits. Easter is the perfect time to take advantage of those freshly dyed eggs. Try making a healthy alternative to the deviled egg by swapping the mayo for plain yogurt. You can also use sliced hard-boiled eggs with tomato as an appetizer.
•   Keep the main course the focus. Stay clear of the enormous amounts of cheese and crackers, dips, and spreads. There is no reason to fill yourself up on these empty calories before the meal even begins.
•  When cooking try to swap the salt or sugar for herbs and spices. You can avoid salt by using fresh parsley or thyme. Honey makes for a good baking substitute as well as nutmeg, cinnamon, and orange/lemon zest.
•  Trade the butter lamb for avocado slices. It’s unique, and a prominent calorie and saturated fat saver. Avocados have the same consistency as the butter and can be used as spread, while incorporating the super food’s healthy fats and oil benefits.
• Try to purchase an uncured and unprocessed ham. As you know, I am not a meat eater, but I do know that spending a few extra bills on a quality meat can be both healthy and beneficial to your heart.
•  Is your table still lacking a carb? Try a sweet potato casserole instead of the traditional heavy cream based, white potato. The sweet potato is packed full of nutrients such as vitamin C, D, and B6, while remaining lower calorie.
• The dessert spread may be unavoidable, and could leave many guests cranky and unsatisfied if the dessert option isn’t there. Like I said, try to substitute sugar whenever possible, and add a fresh fruit mix. Chew a piece of gum or have a peppermint when the dinner is over, and you'll feel less compelled to reach for the sweets.

 For many it's near impossible to create a completely clean holiday dinner for guests when some are not as health conscious as others. But, these minor tweaks can help everyone remain happy, satisfied, and grateful on this Easter Sunday.

My Top Five Superfoods

The weather is starting to warm up, the foliage is starting to bloom, and some are staring at their bikini and shorts drawer not quite ready to strip off the jeans and sweaters. In honor of both National Nutrition Month and the upcoming first day of Spring, I wanted to narrow down a basic top five must-have's from the grocery store. The reality is, I am 24 and single, therefore it's a little easier for me to get away with spending the cash when I am cooking for one. So, I wanted to keep the price range in mind and keep it simple. These five items won't break the bank, and can be used in various recipes. You won't see red meat or chicken on my list- sorry meat eaters! I stick to a pescetarian diet.

1. Salmon: I admit it, I am a total salmon junkie. Smoked for breakfast, baked or grilled for dinner, in a salad, in a wrap, over spinach. It's my absolute number one go-to. It's a lean fish packed with omega 3s fatty acids. The trick is to try and stick with the sockeye, and away from the farm raised options. It may cost you a couple extra bucks, but it's worth it for the nutrients. Unlike tuna, salmon is not high in mercury, so it's okay to incorporate it in your diet daily. Toss it in the oven with some lemon, dill, and garlic and you'll have a quick and healthy meal in under 30 minutes.

2. Eggs: I am sure most athletes can agree on the benefits of eating eggs. High protein, great energy, various ways of eating. However, I am a little unconventional with the egg, and I keep the yolk in. I know egg whites get a lot of hype because they contain less cholesterol, but the yolk also contains high levels of lutein and the nutritional values. I have had the argument with many professionals, and know that the egg yolk controversy is one better left for the Internet polls. 

3. Quinoa- Quinoa is my choice of grain. I try to add it to more dinner plates for an extra, healthy carbohydrate. It also contains nine essential amino acids, and is claimed to help with controlling belly fat. Like most carbs, the calorie count can get high in excess, so try to stick to 1/4 cup. I like to toss it in with shrimp and spinach for a mock pasta dinner dish. 

4. Berries - I live in New Jersey, we tend to be blueberry snobs… and luckily for good reason. Blueberries are packed full of antioxidants and only run you about 85 calories to a cup. They are an extremely popular superfood that supports metabolism and weight loss. I also love raspberries and blackberries for their low calorie and nutritional benefits as well. Try adding to your smoothies or yogurt for an extra sweetness. I also go for dark chocolate covered blueberries when I am craving that after dinner dessert. 

5. Greek Yogurt - Greek yogurt has been recently heavily commercialized and endorsed by nutritionists everywhere for its probiotic and digestion help and weight loss benefits. The problem with some of the yogurts on the market is their high sugar content. Try to stick to the basic non-fat unflavored greek yogurt and add a small amount of honey or blueberries to sweeten. It's a great breakfast or dessert choice, and helps with bloating. 

The Tuesday Grind

I have had some recent requests to post some of my work outs other than insanity. My usual response is "I am kind of all over the place with it." The truth is you have to find out what works best for you and stay dedicated. I am not a personal trainer, but wanted to write down a basic idea of my routine. Please bare with the lingo! I don't know the proper names to a lot of the exercises. Below is a progress picture too.  Only 12 days of 80% clean eating along with my 7 days a week work out schedule and I can already see changes.

My Tuesday routine:

1st set:

20 regular crunches

10 bicycle crunches

10 push ups

repeat 4x 

2nd set: 

15 pound bicep curls 12 reps 4x

20 pound overhead triceps extension 3x
15 pound side rows 10 reps 3x

3rd set:

kettleball work- 10 pounds

weighted squats 10 reps 3x

"choppers" bring from one side floor level to other side overhead 10 reps each side 2x

deadlifts 10 reps 2x
oblique twists 30 seconds 2x

After I am done this I do a four mile run switching between a 6 mph and 7 mph pace. If I don't have the time to do both the strength and cardio I double up and do one in the morning and one at night. Try and coordinate a playlist to keep you moving and motivated!

Chia Seeds: no longer just fur for your chia pet

Chia seeds are becoming increasingly popular and recognized for their health benefits. I have a lot of customers come into GNC asking for them without any real idea as to why they are buying them.  Here's some knowledge on the ancient Aztec superfood. 

•  Chia seeds are known to be a super food because they pack the maximum amount of nutrition with a small amount of calories (around 60 calories per tbsp)
• They are packed with antioxidants and contain 3 grams of fiber, to keep you from snacking, help keep you fuller longer, and aid in digestion.
• They contain more omega-3s than salmon!

A bag of white or black chia seeds will only cost you around 10-15$. You can add chia seeds to your protein shake, sprinkle on yogurt, or make a pudding. I must admit, I have failed quite a few times at making the pudding, however the outcome is always still delicious. Maybe one of you will have better luck.

Chia Seed Pudding:

1 cup almond or soy milk unsweetened or vanilla

1 tsp vanilla extract or honey (preference)

2-3 tablespoons chia seeds

Heat the milk up and whisk in chia seeds and sweetener, let sit for 20 minutes or cool in fridge overnight, should turn into a tapioca-like consistency. Sometimes I add in half a banana too. enjoy!

Patience is the key to success

January 2012-January 2013

March 1st 2013

Just wanted to post to all who have been discouraged with their progress. Whether your goal is to slim down, bulk up, or anything in between, these things take time. Don't give up and reach for the junk. Stay determined, motivated, and focused. If you happen to have a bad day, try not to wake up and carry the guilt the whole day. Hit the weights, turn up the cardio, incorporate the clean eating, and don't look back.

Dr. Oz & Weight Loss - the new PB&J

It's a 'whatever Oz says goes' kind of decade. Dr. Oz endorsements are heavily commercialized, but also backed up with medical evidence and focus groups. These are three natural supplements he promotes that I also have taken and researched:

 Green coffee bean

It's hard to walk into any nutrition store without hearing the buzz on the green coffee bean. It contains a class of compounds known as hydroxycinnamic acids, more specifically Chlorogenic Acid, which is an effective weight loss agent. The green coffee helps break down fats, carbohydrates, and sugars while also boosting metabolism. It should be taken 2-3 times daily and 30 minutes before meals. The benefit of the green coffee bean is that it does not have stimulants, so you don't get the typical weight loss pill jitters. Make sure you purchase one that does not have fillers. You can find it at GNC for $29.99.

CLK

The reason I picked Cellucor's CLK is because it combines four different weight loss agents in a non-stimulant supplement. This is always my go-to when people ask for a caffiene free option. Not only does it contain Carnitine, which I have previously posted the advantages of, but also CLA, raspberry keytones, and 7-Keto, all of which are endorsed by Dr. Oz. You can get this product as a 30 or 45 day supply ranging from $50-75.

Garcinia Cambogia

This is Dr. Oz's newest addition to the weight loss hall of fame. Similar to the green coffee bean, it is used to support appetite control and metabolize fats. The secret ingredient is the Hydroxycitric Acid. Since it derives from native fruit, there are no stimulants in this product. You also take it once or twice daily before meals. 

Like I always say, these products are not miracle pills. But, in combination with diet and excerise they can help you reach your goals. They all take about a month to really start seeing results, so stick with it and stay dedicated. Three months until bikini season!

Dig Deeper!!

Along with a diet and lifestyle change, the INSANITY 60 day conditioning program was a HUGE factor in my weight loss. I am in the best shape of my life because of Shaun T, so naturally I had to dedicate a post to promoting this program. I have been doing Insanity for a year now. The first time I did the program I stuck to the calendar and did the discs in order of which they were supposed to be done. I had muscle definition in places I didn't know I had muscles. I now do only the hardest discs 3-4 times a week in combination with running and strength training. I used to be a competitive swimmer. At my heaviest weight in college I was obsessive over what I ate, and swam at least 60 laps daily at the gym. When most people were sleeping in, I was trecking through the Boston snow to get to the gym and get my work out in. That was the most frustrating part, I was dedicated and trying, but couldn't lose the fat. It's because I wasn't pushing myself hard enough in the pool. The Insanity program made me push my body to new levels and "dig deeper." This program is no joke, but you WILL get results from it.

The program is split into ten discs, two months. Shaun T uses Max Interval Training. He uses the traditional interval training of short, intense sprints followed by long rest periods and does the opposite. He combines long (usually 3 minute) intense cardio and conditioning with 30 second short rests. There are no weights needed, he makes sure you use your body to create the best body you can have. This means that you don't need to purchase anything but the program.... and maybe an extra sweatband or two.

Some advice: don't forget to take a before and after picture!! I made the mistake of being too ashamed to take a before picture, and I regret it all the time. I went from 155-130 pounds and have been maintaining with it since. Also make sure you drink plenty of water. You will sweat harder than you ever have before. Push your body, don't give up. If you need to, do the program with someone else. The motivation back and forth may help you take less rests. But, if you need to, stop for a second, grab your water, catch your breath, and then continue. You are capable of being in great shape.