The 3 Fitness W’s for Success in 2015

Every year in January gyms across the nation become filled with new and enthusiastic people attempting to accomplish their new year’s resolution to lose weight.  People start by joining and maybe even get a coaching session or the latest weight loss supplement but by February already start to drop off from the gym.  While training a client and seeing the influx of people at a normally non-peak time, we discussed what it would actually take to make people successful with their weight loss goals.  Together we came up with the 3 W’s for weight loss; water, weightlifting and willpower. If people were to follow these simple rules they would significantly increase their chances of achieving their goals.

As much as 75% of Americans are considered to be chronically dehydrated, and water use is one of the most underutilized tools in weight loss.  Our bodies are composed of 60% water and our muscle tissues are 75% water! Water is necessary in the uptake of nutrients and minerals into our cells and studies have been shown that just by drinking 2 glasses of water before breakfast, lunch, and dinner has shown that people eat less.  Incorporating more water in the diet is essential for success.  A good starting point for water consumption is to take your body weight (lbs) and drink half of that number in ounces.  So a 200lb person would drink approximately 100oz of water a day.  The added benefit of this is that you will have to use the restroom on a relatively consistent basis which will also get you up from your work desk and get you moving and burning more calories.

Weightlifting is the second W for realizing your weight loss goals. People still fail to realize that lifting weights actually burns more calories than running steady state cardio. When Penn State researchers put dieters into three groups—no exercise, aerobic exercise only, or aerobic exercise and weight training—they all lost around 21 pounds, but the lifters shed six more pounds of fat than those who didn’t pump iron. Why? The lifters’ loss was almost pure fat; the others lost fat and muscle. Muscle loss may drop your scale weight, but it doesn’t improve your reflection in the mirror and it makes you more likely to gain back the flab you lost.

The hardest W to stay focused is willpower: The American Psychological Association calls willpower “the ability to resist short-term temptations in order to meet long-term goals.” Ultimately its hard work to lose weight and only you can resist foods that will hinder your progress, but here are several techniques to combat temptation when it arises. Set short and long-term goals to keep you motivated.  It can be hard to see yourself progressing; setting short-term goals constantly allows you to see the progress within reach. It’s also important to keep track of all of the short-term goals you are achieving, whether it’s in a journal or on your computer. If you keep a list of everything you have achieved, it is a constant reminder that you do have the power to achieve your goals. If dieting is a struggle, try some of these tricks:

Keep healthy snacks on you when you feel the urge to eat, so if your blood sugar drops and you get hungry you can fill up on healthy choices.  Another idea is to eat off a smaller plate, according to Cornell research, people who eat off of six-inch plates think they’re eating about 18 percent more food than they actually are. The ability to control willpower will be one of the single greatest factors to accomplish long-term success.

The 3 W’s are a simple approach to making 2015 a healthier year. By drinking water, lifting weights, and starting with a plan for willpower should set your year for great results.

The Conflict of Interest with Dietary Supplement Recommendations

Personal Trainers always are always look to maximize their time and money while doing training sessions month after month.  Once established as a certified personal trainer, you set your rate with clients (or your training facility does), and fill your schedule with as many clients as you can until inevitably trainers reach a plateau. Either you have some sanity in your day, and allow a healthy work/life balance, or you have more clients than you can handle and work 14 hour days training non stop. Either way your income hits a snag, and the certified personal trainer looks for alternative sources of revenue to boost their bottom line. The growing trend seems to be advising clients and other health conscious people on diet and workout supplements. This article will address some of the issues with the personal trainers and companies selling nutritional supplement to make extra money.

The client/certified personal trainer relationship is meant to be based on trust as well as a trainer having a competent understanding of the body and how to get their client to exercise safely, efficiently, and effectively. This is in the personal trainers scope of practice, to practice and preach what they learned either from a degree or certification, or both. Today, more personal trainers are veering away from their scope of practice and offering nutritional and dietary advice to their clients with no training in order to make more income. The conflict of interest arises when trainers get paid money make to make recommendations for certain dietary supplement companies. Whats even worse is you have lay people also recommending these products with no knowledge of whats in them.  You may have seen reps for companies such as Advocare, BodyByVi, Herbalife, and Juice Plus just to name a few.  They use a MLM system to recruit trainers as well as everyday people to pitch their fitness products to the masses in hopes of getting more people to rep product. The issue with many of these products is that they have never been reviewed by the FDA, and their quality is only “certified” by the companies who distribute them.

Due to The Dietary Supplement Health and Education Act of 1994, the FDA has limits on when and how they can act when it comes to dietary supplementation.  To many peoples surprise the supplement industry is very loosely regulated by the FDA. Basically, there is no regulation until a product is brought to the FDA documenting harmful affects.  A perfect example of this was back in 2009, the #1 dietary supplement on the market Hydroxycut which claimed to help burn body fat. Hydroxycut was finally was pulled after it was determined to have caused 23 serious health concerns including liver failure, and a fatality. This goes to show that what people can potentially recommend for you has no safety factors and potentially could be very harmful to your body. Shortly after being pulled from the market, Hydroxycut changed their formula and now can be found in supplement stores nationwide.  They also reformulated a second time after another death occurred while some was taking their product.

To best illustrate the conflict, I can look back at my story and the decision I had to make while considering a job offer. I moved to Atlanta in 2011 looking to break into the fitness industry.  I was certified and ready to make a difference in peoples lives through exercise.  I had a job interview from an in home personal training company whose owner also happened to be a representative from one of the companies mentioned above.  Since I was not trained in nutrition, or a R.D. I did not feel comfortable going beyond my scope of practice.  Here are two of the email exchanges:

Me:  I am interested in the personal training aspect especially if it’s around the city. I’m not thrilled about the product or a lot of the reviews it’s getting online and it’s reputation. If any due diligent customer did some research on the product they would at best get mixed reviews. If there is a market in the city then I would like to train those people but until I review the product more I would not push it to every client. Would that be a problem?

His Response was as follows:

I know you are skeptical man, and I don’t blame you.  If its not right for you now, maybe it will be down the line sometime.  I look at the Redacted angle like this;  I have been recommending Optimum Nutrition 100% Whey for the last 5 years.  I feel confident in them because they are the #1 protein brand in the world.  I bet I have convinced well over 100 people to buy the product.  And what has that gotten me in return?  The answer is NOTHING.  When I go buy the product, its still FULL price.  When my clients go buy the product, its still FULL price.  At some point, we need to be compensated for our recommendations.

This was the introduction I received in the fitness industry, regardless of the benefit of the product to the client, make sure you are compensated.

So in conclusion, I hope that before you opt to put something in your body, please do the research. Do I need this? Can I get these same benefits from food? Does the person have proper training to recommend this product?  If you can ensure well balanced meals are eaten on a regular basis, there shouldn’t be a need for supplementation. Combine healthy eating with exercise and the health benefits are exponential.

Are you eating correctly for your body type?

Most people get their diet advice or meal ideas from magazines or the internet which generally has the latest and greatest one size fits all plan. While the plan or idea may have great concepts about losing/gaining weight, it never touches on the fact that each person is different based on their bodies.  In fact, most people fall into one of three somatoypes, or body types.  In order to get the best results you need to be able to customize your meals and macro nutrients around your body type and goals.

People need to be basing their macro nutrients around their specific body type.  People generally are either ectomorphs, who are characterized long and thin muscles and limbs with lower fat storage. Typically these people want to gain muscle strength and size or maintain body weight for endurance sports. Mesomorphs, typically have larger bones, a solid torso, wide shoulders, trim waist, and naturally muscular and athletic. Their goals generally are to continue to build muscle mass while maintaining a low body fat percentage. Endomorphs, usually are naturally thick and broad with higher fat storage and wider waist and large bone structure. Most goals are centered around fat loss.  While there are several other variations of these categories, its important as a starting point to find your somatotype, and base your meals and macro nutrients off your goals (build muscle, lose fat, gain/lose/maintain weight).

How many calories you need to be eating is based on your body weight and activity level throughout your day.  As a baseline measurement you can take your body weight in pounds and multiple it by the chart below as it corresponds with your activity level.

For Example a 180 lb endomorph male that is moderately active working out 3-4 times per week and wants to lose weight would eat between 2160 (180×12) to 2540 (180×14) calories per week.

After discovering how much calories you will be consuming a day, we get to the customization that has been lacking from all the previous diets! The most important part is giving your body what it needs in macro nutrients.  Depending on your body type and goals this chart is a very good starting point in order to make the meals and macro nutrients work most efficiently for you.

Converting grams to calories 1g fat=9 calories, 1g carbs=4 calories, 1 g protein=4 calories

If we were to take that same 180 lb man looking to lose body weight his diet would need to consist of 35% protein, 25% carbs and 40% fat.  If he were to eat a fixed diet at 2160 calories we could break it down as follows: 2160 calories x .35=756 calories 756/4=189 grams of protein, 2160 x .25=540 calories, 540 calories/4=135 grams of carbs, and 2160 calories x.4=864, 864 calories/9=96g of fats. We are able to figure out both total grams and calories of each macro nutrient we should be consuming each day for our desired goal. This is one of the best ways to achieve results for your own body type and see great results.

In conclusion, before starting out on your next dieting adventure, see if the next great weight gain/ loss plan is right for your body type.  In no way is the process mentioned above the only way to achieve your desired results but it is very effective.  For more information on how to individualize your meal plan contact me at firefighterfitnessllc@gmail.com

Dining out on a Diet: Our Guide to Atlanta’s Healthiest Hot Spots

Everyone loves to go out to eat; a statement made evident by the fact that Americans eat out an average of 4-5 times a week. And why not? It’s quick, easy, clean-up free, and a great way to get out and socialize with family and friends. However, studies have shown that the average restaurant meal contains over 1000 calories, which can make dining out on a diet nearly impossible. It’s unrealistic to expect yourself to stay in and cook every single night, so what’s the solution to this calorie conundrum? We’ve put together a review of Atlanta-area restaurants that offer up healthier alternatives to the calorie bombs you’d encounter elsewhere. So go ahead and treat yourself to a fun night out, minus the guilt!

Seasons 52

If you’re looking for the perfect Friday night date spot, but want to avoid the rich and hearty fare often offered at romantic restaurants, Seasons 52 is the perfect choice. The atmosphere is casually sophisticated, and the menu offers a wide variety of healthy dishes prepared with fresh, local ingredients. The theme at Seasons 52 is “healthy indulgence,” and it delivers just that; delicious fare that you can enjoy without feeling guilty afterward. The menu features everything from baked flatbreads to grilled seafood to wood-fired steaks, lamb and pork chops, along with an extensive wine list. Even better? Nothing on the menu is over 500 calories, and the nutritional information on each dish is readily available to help you make the right choice for you. The best part? You can even enjoy a guilt-free dessert! All of the dessert offerings at Seasons 52 are served in a shot glass, so you get just enough to satisfy a sweet tooth without feeling like you’ve demolished your diet, and with flavors like key lime pie, rocky road, and chocolate peanut butter mousse, who could resist a little post-meal indulgence?

Seasons 52 is located in Buckhead at 3050 Peachtree Rd. NW and in Dunwoody at 90 Perimeter Center West.

Cafe Sunflower

For all of the vegetarian/vegans out there, Cafe Sunflower is a must-stop spot in Atlanta. A small, cafe-like feel with simple decor, reasonable prices, and a casual vibe, Cafe Sunflower is the perfect place to enjoy a light lunch with friends or a weeknight dinner date without breaking your wallet or your waistline. If your strictly vegan, it’s difficult if not almost impossible to find a dish let alone a whole menu that caters to your dietary restrictions, but Cafe Sunflower does just that. Everything on the menu is meat-free, and the few dishes that include dairy products such as real cheese are labeled as such so that any level of vegan can easily navigate the menu and find something they can eat. And with menu items such as Berry Barbecue Tempeh, Baked Stuffed Acorn Squash, and Orzo Eggplant Lasagna, who wouldn’t find something to please their palate?

Sunflower Cafe is located in Buckhead at 2140 Peachtree Rd. NW and in Sandy Springs at 5975 Roswell Rd.

R. Thomas Deluxe Grill

No article on healthy restaurants in Atlanta would be complete without R. Thomas, a family-owned eatery that has become a landmark in the Brookwood Hills neighborhood since it’s opening back in 1985. Self-described as an “oasis in the city,” R. Thomas’ eclectic decor and trademark patio surrounded by various plants and caged tropical birds, it certainly lives up to that description. The menu is based on the philosophy that food is medicine, and that a diet free of preservatives and pesticides will ultimately lead to better health. They serve breakfast, lunch, and dinner, and menu items include everything from quinoa stir-frys to pastas to grilled chicken and fish to Southwestern entrees such as tacos, burritos and wraps. They are also known for their fresh, made to order juices and smoothies, making it the perfect stop for a pre-workout fuel-up or post-workout snack. Also, R. Thomas is open 24/7, so Atlantans can enjoy fresh, healthy fare any time of day, any day of the week.

R. Thomas is located in Brookwood Hills at 1812 Peachtree st. NW.

True Food Kitchen

True Food Kitchen is a growing restaurant chain which recently expanded into Atlanta with their newest location at Lenox Mall in Buckhead. The basis of the cuisine at True Food Kitchen comes from the anti-inflammatory diet, an eating plan designed to reduce chronic inflammation which can cause a number of health issues and diseases. Inflammatory foods are those that are high in antioxidants and omega-3 fatty acids, and are prepared without the use of added fats, oils, butter, and salt. True Food Kitchen aims to popularize these healthy foods by preparing them in a way that looks good and tastes good too, and serving them in a trendy restaurant environment that will bring people in whether they’re grabbing a quick bite during the workday or enjoying a Friday night out with friends. The menu offers a wide variety of dishes including salads, pizzas, appetizers, entrees, sandwiches and burgers using lean meats such as turkey and bison instead of beef. They also have a selection of natural refreshments using antioxidant-rich fruits, veggies, spices and teas as ingredients. Even the restaurant itself is sustainable, using recycled wood and materials in their floors and furnishings. With it’s fresh, tasty cuisine and bright, fun atmosphere True Food Kitchen is one chain that’s definitely worth a try; just order the edamame dumpling appetizer and you’ll see what I mean!

True Food Kitchen is located in the Lenox Square Mall at 3393 Peachtree Rd. NE

Carbohydrates: Friend or Foe?

How many times have you heard a friend, family member or coworker say “I’m going on a low-carb diet”? Chances are, you probably know someone (maybe even you) that has tried this method for weight loss. And why not? The Atkins diet, the Paleo diet, and countless others advise that going low-carb is the key to achieving the body of your dreams. But is this really the answer to healthy, sustainable weight loss? Could it be that carbohydrates get a bad rap not because we don’t need them but because most of us don’t know how to use them to our advantage, which begs the question; carbs: friend or foe?

When food is digested, it leaves the stomach and enters the intestines where it is absorbed into the blood stream in the form of blood glucose, which is then stored in the muscle cells as “glycogen” or fuel for our bodies.  This process is known as “gastric emptying time.” Gastric emptying time varies based on what you eat, and when the process is complete your blood glucose levels drop, signaling that it’s time to eat again. Proteins have a gastric emptying time of around 2 hours, while fats take 3-5 hours. Carbohydrates however, take between 20 and 40 minutes. This is why we often feel an energy crash shortly after eating a carb-heavy meal. This is also why carbohydrates have gotten such a bad reputation. However, studies conducted on gastric emptying time have found that when you add a protein in with a carbohydrate, gastric emptying time is slowed considerably (remember; it takes 2 hours for proteins to be digested). This allows for blood glucose levels to rise slowly and drop slowly, releasing steady energy for the body to use effectively and preventing that dreaded energy crash. For this reason, proteins should always be present in a meal that includes carbohydrates. The only time it is acceptable to have carbohydrates alone is immediately after exercising because glycogen synthase levels are high, so the body will take all that glycogen and store it in the cells for later use. If you eat a high-carb meal and then engage in a sedentary activity like sitting at a desk or in front of the TV, the glycogen will instead be stored as fat because the body can’t use it right away. So, instead of swearing off all carbs, we just need to know how to eat them so our bodies can use them properly.

Now that we’ve established that carbohydrates are vital for providing energy to our cells, how do we know how much and what types we should eat? The American College of Sports Medicine recommends that 58% of our diet should consist of carbohydrates, the RDA recommends 130 grams per day, and the Institute of Medicine recommends anywhere from 45-65% or more depending on the individual and their level of activity. Runners, for example, probably need closer to 70%. Why? Carbohydrates are our fuel. They are the body’s greatest source of energy. You wouldn’t get in the car for a cross-country road trip without putting gas in the tank first, right? However, you wouldn’t need as much gas if you were only going for a drive down the road. This is the mentality that one should use when determining how many grams of carbohydrates they should be eating daily. So, how do you know the amount of carbohydrates that is right for you? First of all, you need to know how many total calories you should be taking in daily. It is beneficial to enlist the help of a nutritionist or dietician when determining this, but you can get a good idea using this simple formula:

1. Calculate your BMR (basal metabolic rate). This is the amount of food your body requires just to maintain it’s most basic functions (breathing, digestion, etc.). You can figure this out by taking your weight in kilograms (lbs./2.2) and multiplying it by 1 if you are a male and 0.9 if you are female (this represents the calories burned per kilogram per hour). Multiply that number by 24 (hours in a day) and you have your BMR.

2. Add in your activity factor. If you are sedentary (you do not exercise at all and have a job that requires little to no physical activity), give yourself a 1.1. If you are on your feet at least half of the day, give yourself a 1.2 for light activity. If you are on your feet most of the day, give yourself a 1.3. If your job requires a lot of physical activity (manual labor), give yourself a 1.4.

3. Calculate your daily exercise expenditure, or the amount of calories you burn during exercise per day. This can be a little tricky, which is why it may be helpful to have a nutritionist or dietician assist in getting the most accurate calculation possible. You will need to consider how many days a week you work out and what kinds of workouts you do to get approximate number of calories burned per workout (be careful not to overestimate). 

4. Take your BMR and multiply it by your activity factor, then add your daily exercise expenditure. Now you have a good idea of how many calories you should be eating daily.

5. Now, calculate 58% of that number and you have a general idea of how many calories per day need to come from carbohydrates. Carbs have 4 calories per gram, so take that number and divide by 4 to figure out how many grams of carbs that equals.

Now that you have a general idea of how many grams of carbohydrates your body requires to keep you going, it is equally as important to know which kinds of carbohydrates are best. There are two types of carbohydrates; simple and complex. Simple carbohydrates consist of sugars (fruit juices, white breads and pastas, corn syrups, etc.), while complex carbohydrates consist of starches (whole grains, beans, legumes, etc.). You should never eat a food with more than 20% of it’s carbs coming from sugar. In general, this means that we should stick with the complex carbohydrates as they are more filling and slower to digest. While fruit does include sugar and simple carbohydrates, they also have essential vitamins and nutrients that your body needs, so you don’t need to neglect these foods entirely. Just remember to limit your intake and combine your fruit with a protein to keep those blood glucose levels in check.

Carbs don’t need to seem like the enemy; following these simple rules will help you to turn them into a useful tool toward reaching your weight loss goals in a healthy and effective way.

 

FALL in Love with this Season’s Best Superfoods: Five foods you should be eating now!

The temperatures are beginning to drop, and cool-season crops are reaching their peak. Take advantage of this season’s superfoods with our five favorites and healthy ways to enjoy them. We bet you’ll fall in love!

1. Pumpkin:

Starbuck’s Pumpkin Spice Latte’s aren’t the only way to enjoy this festive fall favorite! A cup of cooked pumpkin serves up 200% of your recommended daily intake of Vitamin A, which aids in healthy vision. Pumpkin is also a great source of fiber, potassium, and the antioxidant beta-carotene, which may help in the prevention of cancer. Even the seeds are healthy; they are rich in plant-based chemicals called phytosterols, which have been shown in studies to reduce LDL (“bad”) cholesterol.

Break away from plain ole pumpkin pies and breads and check out this incredible recipe below for Southwestern Pumpkin Burgers:

http://www.eatingwell.com/recipes/southwestern_pumpkin_burgers.html

2. Acorn and Butternut Squash:

Acorn and butternut squash both peak during the fall season, and while they add flavor to lots of delicious dishes, they offer up some serious health benefits to boot. Like pumpkin, these seasonal superfoods are an excellent source of fiber and potassium. They also contain Vitamin C and carotenoids, which help in the prevention of heart disease. As if that weren’t enough, butternut squash has anti-inflammatory properties which help stave of inflammation-related diseases such as asthma and arthritis.

Warm up with this delicious and nutritious recipe for Roasted Butternut Squash and Shallot Soup:

http://www.cookinglight.com/food/top-rated-recipes/healthy-butternut-squash-recipes-00400000055219/page5.html

3. Swiss Chard:

This leafy-green veggie is a nutritional powerhouse, offering up Vitamins A, K, and C, along with magnesium, potassium, iron, and fiber. It also contains calcium for bone health, lutein for eye health, and biotin for healthy skin and hair. Even better? One cup contains just 35 calories. Eat both the leaves and stems to make the most of these amazing health benefits!

Enjoy this flavor-packed food with this tasty recipe for Sautéed Swiss Chard and Parmesan Cheese:

http://allrecipes.com/recipe/sauteed-swiss-chard-with-parmesan-cheese/

4. Turnips and Rutabagas:

These root vegetables are rich in glucosinolates, which help the liver to fight off toxins, fight carcinogens, and help prevent the growth of tumors. They are also packed with vitamins including vitamins A, C, E, manganese, and beta-carotene. They also help to lower cholesterol and contain excellent amounts of folate, a B vitamin critical to cardiovascular health. High in fiber, these cruciferous veggies help aid in digestion and weight loss.

Give your mashed potatoes a makeover with this mashed turnip and rutabaga recipe even the kids will love:

http://www.yummly.com/recipe/Mashed-Rutabaga-_yellow-Turnip-Or-Swede_-And-Potato-Recipezaar?columns=3&position=14%2F69

5. Pears:

Pears reach their peak between the months of August and February, and bring with them some pretty impressive health benefits. They contain a water-soluble fiber called pectin, which helps to lower cholesterol levels and regulate the digestive system. They are also an excellent source of Vitamins B2, C, E, copper, and potassium. Another interesting fact about pears is that they are considered a hypo-allergenic fruit, meaning that they are less likely to produce an adverse affect than other fruits. Because of this, doctors often recommend them as a good fruit to introduce to infants. Additionally, they contain glutathione, which helps to prevent high blood pressure and stroke, and they even can even help boost your immune system and give you a quick burst of energy. If that’s not enough, pears provide a cooling effect that can actually help bring down a fever.

Need another reason to eat more pears? This peary good recipe for Arugula and Pear Salad with Maple Vinaigrette should do the trick:

http://www.realsimple.com/food-recipes/browse-all-recipes/arugula-pear-salad-maple-vinaigrette-10000001132435/index.html

Other seasonal superfoods to try this fall:

• Grapes
• Brussels Sprouts
• Persimmons
• Sweet Potatoes
• Broccoli and Cauliflower
• Cranberries

Happy Fall!

Have Your Hot Wings and Eat Them Too: Figure-Friendly Upgrades to your Football Favorites!

Football season is here again, and with it comes hot wings and cold beer! Unfortunately, however, it can also bring unwanted calories and extra fat. Instead of sacrificing your favorite football fare in order to watch your waistline, try these easy upgrades that will allow you to enjoy your favorite game day dishes without the extra side of guilt.

                                                           

Hot and Healthy Baked Buffalo Wings:

• 3 lbs. chicken wings and drumsticks
• 1 tbs. margarine
• 6 sprigs fresh thyme
• 10 crushed garlic cloves
• 3/4 cup hot sauce
• salt and pepper to taste

Bleu Cheese Dressing:

• 1 cup low-fat Greek yogurt
• 1/2 cup bleu cheese crumbles
• scallions to garnish

1. Preheat oven to 375 degrees, and lightly grease a baking dish.

2. In a large bowl, season the wings and drumsticks with salt and pepper.

3. In a sauté pan over low heat, melt margarine. Add thyme and garlic and simmer for 3 minutes. Add hot sauce and stir.

4. Pour mixture over chicken and toss to coat. Allow chicken to marinate in the refrigerator for 30 minutes.

5. Combine Greek yogurt, bleu cheese, and scallions in a small bowl. Mix well and refrigerate.

6. Transfer chicken to baking dish and place in oven. Bake for 30 minutes, turn over, and bake an additional 25 minutes. Baste wings occasionally while baking.

7. Remove pan from oven, and allow wings to cool slightly. Serve with bleu cheese dressing and celery sticks, if desired.

*1 serving of regular chicken wings: 800 calories! A serving of our Hot and Healthy Baked Buffalo Wings: 377 calories

Not So Naughty Nachos:

• 1 16 oz. can black beans
• 2 plum tomatoes, diced
• 1 cup corn (fresh or frozen)
• 1 jar salsa
• 1/2 bag baked corn tortilla chips
• 1/4 head shredded Romaine lettuce
• Greek yogurt
• Shredded cheese of your choice

1. Preheat oven to 450 degrees.

2. Place beans and 1/2 jar of the salsa into a food processor and combine until chunky.

3. Place chips on baking sheet. Add chunky black bean puree and spread corn, tomatoes, and remaining salsa on top. Sprinkle with cheese and bake in oven until cheese is melted.

4. Remove nachos from oven. Add shredded lettuce on top. Serve with a dollop of Greek yogurt.

*1 serving of loaded nachos with beef and cheese: 570 calories! 1 serving of our Not So Naughty Nachos: 250 calories

Sinless Potato Skins:

• 2 medium sweet potatoes
• 1 tsp. olive oil
• 1 small onion
• 1 clove garlic
• 10 oz. bag of lettuce
• 2 scallions
• 4-6 slices turkey bacon
• 4 oz. reduced-fat cream cheese
• 1/4 cup low-fat milk
• 2 tbs. grated Parmesan cheese
• Vegetable oil or cooking spray

1. Preheat the oven to 350 degrees.

2. Place sweet potatoes on a baking sheet lightly coated with cooking spray. Bake for 45 minutes or until fork-tender.

3. In a sauté pan, heat the olive oil and cook onion for 2-3 minutes, until soft. Add garlic and cook one more minute. Add scallions and spinach, cover and cook for 3-4 minutes, until spinach has wilted.

4. In another sauté pan, cook the turkey bacon until crisp and transfer to a paper towel to dry. When cooled, chop into small pieces and reserve.

5. When sweet potatoes are cooked, allow to cool for 5 minutes. Slice each potato in half and scoop out the inside of each into a bowl. Add cream cheese, milk, salt and pepper and mash together until smooth. Using a pastry brush, coat the outside of each potato skin with vegetable oil. Fill each skin with the filling and sprinkle with Parmesan cheese. Transfer skins back to the baking sheet and bake for 15-20 minutes or until tops are golden and skins are crispy.

6. Top with turkey bacon bits and serve.

*2 potato skins with cheese, bacon, and sour cream: 160-180 calories. 2 Sinless Skins: 120 calories

Skinny Cilantro Chicken Quesadillas:

• 2 oz. boneless, skinless chicken breast
• 1 tsp. extra virgin olive oil
• Salt and pepper
• 1/4 cup chopped fresh cilantro
• 1/4 cup low-fat plain yogurt
• 3 tbs. reduced-fat sour cream
• 4 10 in. whole wheat tortillas
• 2 sliced scallions
• 3/4 cup reduced-fat Pepper Jack cheese

1. Preheat grill to medium heat.

2. Rub chicken breast with oil and sprinkle with salt and pepper. Grill, turning over every 3 minutes until fully cooked. Allow to cool, and cut into thin slices.

3. Mix cilantro, yogurt, and sour cream in a small bowl.

4. Cover one-half of each tortilla with chicken, scallions, and cheese. Fold tortillas in half and transfer to the grill. Grill until tortillas are browned and crispy, and cheese is melted (about 1 1/2-3 minutes per side). Slice each quesadilla into 4 wedges and serve with cilantro cream.

*1 regular chicken and cheese quesadilla (4 slices): 970 calories! Skinny Cilantro Chicken Quesadillas: 238 calories

 

 

Ten Tips to Tone that Tummy and Blast Belly Fat for Good!

Tired of doing crunches everyday and still not melting that muffin top? The solution may be simpler than stepping up your sit-ups. The truth is, it’s just not possible to spot-train any one muscle group, and that includes your abdomen. Even if it’s the only problem area you struggle with, ab exercises alone aren’t enough to pulverize that pooch. The key to a toned tummy involves a combo of diet, cardio, and core-strengthening moves. Read on for our top ten tips to help you whittle your middle and have you strutting in your skinny jeans in no time!

1. Fill up with Fiber

Fiber not only fills you up, helping you to consume less calories during the day, but it also helps transport the foods you eat through your body quicker. This allows your body to absorb less calories, and banishes belly bloat to boot! Try to incorporate more fiber-rich fruits into your diet such as apples, berries, and pears, as well as whole grains like quinoa and brown rice. Experts recommend getting 25 to 35 grams of fiber daily.

2. Own Your Omega-3s

We all know omega-3s are essential to a heart-healthy diet, but did you know they can also do wonders for your waistline? These healthy fats promote fat burning by making your metabolism more efficient. So, if you tend to carry a little extra pudge in your pants, upping your omega-3s will help to metabolize and melt that unwanted ab flab. Aim for at least two servings of fatty fish such as salmon or tuna per week, along with an ounce of almonds or peanuts (about 23) every day.

3. Perfect Your Proteins

The more muscle you build, the more fat you burn, and without protein you can’t build those muscles. The complex make-up of protein-rich foods make these foods harder for your body to digest, meaning your body uses more energy to digest them. In short, this means that you burn more calories when you eat protein. The amino acids found in protein also help speed up muscle recovery after a workout, helping you to build muscle more efficiently. To figure out how much protein you should be eating, multiply your body weight in pounds by .37. That number is the minimum amount of protein grams your body needs per day, but you may need more depending on how much you exercise. Make sure to stick to lean proteins such as turkey, chicken, eggs, fish, beans, and tofu.

4. Reach for Red Fruits

Recent studies have shown that compounds found in both watermelon and tomatoes help to reduce lipids (fat) in the blood which in turn helps to control belly fat. In one such study, women were given watermelon juice every day for eight weeks. The women ended up reducing their body weight and belly fat significantly more than those who were not given the watermelon juice. So add more tomatoes to your diet by topping a salad or using in soups and sauces, and enjoy a cup of cubed watermelon with breakfast or as a midday snack.

5. Keep up the Cardio

Everybody has a six pack; whether or not you can see it depends on how much fat it’s hiding behind. The best way to shed that extra layer around your abdomen is through cardiovascular exercise. As you lose extra fat, your skin will become more taut, and as the fat within your muscles decreases, you will begin to looked more toned. To reach that fat-burning zone, you want to get your heart rate up and keep it up for twenty minutes. For optimal fat-burning, shoot for five intense, twenty minute cardio sessions each week.

6. Target Your Core

Instead of doing endless sets of crunches which only work the rectus abdominis (the largest abdominal muscle), you need to pay attention to the other muscles that make up your core as well, such as your obliques and transversus abdominis (your “lower abs”). Target your core as a whole with moves such as medicine ball slams, planks, dumbbell side bends, sit-ups with a medicine ball toss, and twisting crunches. For more information on core strengthening moves and how to perform them properly, check out www.exrx.net.

7. Engage Your Abs

This is an easy little trick that you can do in and out of the gym. While working out in the gym, keep your back straight and tighten your abs during both cardio and weight training exercises. This way, even if you aren’t doing ab-specific workouts that day, you will still be engaging those abdominal muscles. When you’re not at the gym, practice good posture while standing and sitting, and keep those abs tight. Not only will you look better by standing up straighter, you’ll be getting in a little extra ab work too.

8. Stave Off Stress

Stress activates the secretion of cortisol, a hormone in our bodies that, at prolonged increased levels can lead to higher blood pressure, higher levels of LDL (“bad” cholesterol), and ultimately, more belly fat. To keep cortisol levels under control, you need to learn to manage your stress levels in a healthy way. Whether it’s yoga, meditation, breathing exercises, or treating yourself to a monthly massage, be sure to find a stress reliever that keeps you cool under pressure.

9. Rest Up

Lack of sleep is another factor that can negatively affect your body’s cortisol levels. Not getting enough shut-eye messes with your body’s natural biorhythms, which can also trigger cravings for sugar and fatty foods. Not only that, but the longer you are up during the day, the more you’ll likely eat. That said, get 7 to 8 hours a night when possible.

10. Beware the Booze

While alcohol isn’t the only culprit in developing the dreaded “beer belly,” there is something to the saying. When you drink alcohol, your body burns that off first, meaning that it blocks your body’s ability to burn fat. Add to that the fact that when drinking, we don’t always use our best judgement when choosing what foods to eat, and often eat more or less healthy foods than we typically would, and you have a recipe for belly fat. The best thing you can do is stick to the USDA Dietary Guidelines for alcohol consumption: one drink per day for women, and two for men.

One Last Word…

The most important thing to remember is that there is no magical pill for toning your tummy. If there were, we’d all be on it. It takes hard work and a lot of patience to get the results you desire. So skip the pills and powders and contraptions that claim to magically melt away your muffin top, and remember that diet and exercise are the only real keys to success.

Just….don’t.

 

 

Sip Your Way into Labor Day: Low-cal cocktails that won’t destroy your diet!

Labor Day weekend is here again, and with it comes plenty of festivities and fun! With the end of summer drawing near, most of us want to kick back with a refreshing drink (or two!) and enjoy the warm weather while it lasts. However, it can sometimes be tricky sticking to a sensible diet with all of the fruity frozen coladas and monster margaritas served at pool parties and backyard barbecues. These innocent-looking libations can easily pack up to 700 calories; even more than those cheeseburgers sizzling on the grill! You shouldn’t have to give up your favorite beverages just because you’re watching your waistline, so we’ve uncovered five fabulous cocktail recipes that will spare you some calories but still allow you to kick back and enjoy your Labor Day weekend, drink in hand!

1. Pina Colada Cooler

Calories: 165

• 1 1/2 oz. coconut flavored rum
• 3 oz. pineapple juice
• 4 oz. sparkling water
• 1 tbs. Coco Lopez Cream of Coconut Lite (you can find this in the drink mixer section of most grocery stores)

Pour ingredients over ice and stir.

2. Raspberry Refresher

Calories: 115

• 1/2 cup ice
• 8 oz. Minute Maid Light Raspberry Passion
• 1 1/2 oz. vodka (or raspberry flavored vodka)

Combine ingredients in a blender. Garnish with fresh raspberries if desired.

3. Made-over Mojito

Calories: 140

• 2 oz. light rum
• 1 oz. Splenda syrup
• 1 oz. lime juice
• 7 mint leaves
• splash of club soda
• 1 lime wedge

In a shaker, muddle together mint leaves and lime wedge. Add ice and other ingredients and shake. Pour into tall glass and top with soda.

4. Slimmer Sangria (makes 10 eight-oz. servings)

Calories: 94

• 1 12 oz. can mango juice
• 1 12 oz. can pineapple juice
• 1 liter seltzer
• 1 bottle white wine
• your favorite fruit (pineapple/orange slices and strawberries work well)

Slice up the fruit. Combine all ingredients in large pitcher and add ice. Stir and refrigerate so flavors blend together.

5. Slender Sauzarita

Calories: 150

• 10 oz. Sauza Blue Silver Tequila
• 3 oz. orange juice
• 3 oz. lime juice
• 3 oz. lemon juice
• 1 oz. agave nectar

Combine ingredients in a pitcher filled with ice. Stir vigorously, pour into a margarita glass, and garnish with a slice of lime.

Happy Labor Day!

 

Don’t Let the Label Fool You! 10 “Healthy” Foods That Aren’t

We all know that it can be somewhat tricky trying to figure out which foods to eat and which to avoid when watching our weight. One would think that all the “low-fat,” “low-cal,” “sugar-free” and “gluten-free” labels plastered on grocery store packaging would make finding the right choices a lot easier, right? Unfortunately, that’s not always the case. Food companies often use trends in the diet industry to market their products in a way that will make them more appealing to the dieting consumer, when in fact, the claims they are making are not quite as accurate as they may seem. Here is a list of ten “health” foods you may be better off without.

1. “Wheat” Breads

It can be really tough to know which wheat bread to buy when there is so much to choose from. Whole grain, whole wheat, seven grain, multi grain…the list goes on and on, and not all of these breads are created equal. The trick here is to check the first ingredient. Ingredients such as “wheat flour” or “enriched wheat flour” are not whole wheat, and don’t offer the same health benefits. Look for “whole wheat flour” only as the first ingredient. Also, if the package claims that the bread is “made with whole grains,” it is likely not 100% whole grain. Look for that 100% to be sure.

2. Granola Bars

Not all granola bars are unhealthy, but like wheat breads, you need to read the labels carefully to know which ones to buy. Many granola bars contain sugar and calorie counts close to that of a candy bar, and offer little nutritional value. Look for a bar with 5 to 8 grams of protein, less than 10 grams of sugar, and zero trans fats.

3. Bran Muffins

Think you’re making the smarter choice when you order a bran muffin instead of that frosted doughnut for breakfast? Think again. The typical muffin packs 450 calories or more and around 35 grams of sugar, while a plain glazed doughnut clocks in at around 200 calories and 24 grams of sugar. Neither one offers much in the nutrition department, so opt instead for a breakfast sandwich like Dunkin Donut’s Egg White Wake Up Wrap when on the go.

4. Frozen Diet Meals

Aside from being tiny and unsatisfying, diet frozen dinners really don’t offer the nutritional value that a similar meal made at home from fresh ingredients would. Also, many of these microwaveable meals are packed with sodium. Your best bet is to skip these entirely and prepare fresh meals instead. Sometimes, however, busy schedules get in the way and make cooking at home impossible. If you must go frozen, choose an entrée that’s not quite as heavy on the sodium, and add some extra veggies or fruit on the side for added nutrients.

5. Veggie Chips

Don’t let the word “veggie” fool you. They are still fried, and most of these health food imposters contain the same fat and calorie content as their potato chip counterparts. In fact, many veggie chips are just potato chips made with added vegetable powders. When snack cravings strike, reach instead for carrot and celery sticks with hummus for dipping. If you must have a chip-fix, choose a veggie chip made with sliced vegetables, such as Terra Exotic Vegetable Chips. Since they are made from real vegetables, they retain more nutrients and contain less saturated fats.

6. Coconut Water

Coconut water has become very popular over the last few years, but is it really worth the hype? With zero fat, less sugar than most sports drinks and as much potassium as a banana, coconut water is marketed as a super-hydrating post-workout refresher. And while it certainly is a better choice than sodas or sugary sports drinks, it’s important to recognize that coconut water is not calorie free. An 11 oz. container has about 60 calories, and those calories can add up if you drink more than one per day. So while it won’t hurt to drink coconut water here and there, nothing is a better substitute than good ole H2O.

7. Frozen Yogurt

Contrary to popular belief, frozen yogurt is not some miracle diet substitute for ice cream. In fact, frozen yogurt is made with virtually all of the same ingredients as ice cream, making it just as caloric. The one advantage froyo does have is that it is made with yogurt instead of cream which lowers the fat content a bit, but that doesn’t mean you can eat as much of it as you want. Honestly, if ice cream is what you crave, you’re better off allowing yourself to have a little bit of the real thing in order to avoid overdoing it on the frozen yogurt or eating it as a substitute but not feeling satisfied afterward.

8. Spinach Wraps

As we learned with the veggie chips, putting the name of a vegetable in the title does not make it a healthy food item. Spinach wraps are typically made of refined white flour, and the green color comes from a combination of spinach powder and food coloring. Not only are these wraps no match for fresh spinach, but they fail to offer even one serving of vegetables. Choose a whole-wheat wrap instead, and pack it full of fresh veggies.

9. Rice Cakes

While not technically unhealthy, the problem with rice cakes is that they offer no nutritional value and do little to satiate hunger. Rice cakes have a high glycemic index, which means that they cause a temporary rise in blood sugar levels, leaving you feeling hungry soon after. They can be a good snack option when topped with a blood sugar stabilizer such as almond or peanut butter, but a better combo would be to have the nut butter on whole wheat toast with apple or banana slices.

10. Smoothies

This is a tricky one, because there are so many different kinds of smoothies on the market. While homemade smoothies are a great option because you can decide what goes into them, juice bar smoothies and pre-blended smoothies can be a little more deceptive. Many contain sugary syrups and juices made from concentrate that offer little of the nutrients found in fresh fruit and lots of added sugars, meaning extra unwanted calories in your cup. Most restaurants and juice bars keep a list of nutritional information behind the counter, so ask if you can look it over before ordering to ensure that you make the right choice. Do the same for the store-bought versions, and note that the serving size listed on the bottle may be less than the whole bottle, so keep an eye on your portions as well.