Jamie Alexandra Murphy, CPT, CN
Since 2005 I have been professionally investigating the
weight loss as my client list generally includes people who want to lose weight. There is no getting around the fact that consistent and progressive exercise paired with a diet made from whole foods will be what gets you in “on top of the world”, great shape...BUT, for dozens of my clients there has been one change that set off the rest of their healthy lifestyle!
Consider the following 20 examples ideas for inspiration. Each of us are so different in so many ways, everyone needs their own unique combination of improvements to reach their goal:
JAM asks: “What worked for you?”
1- “Cutting animal proteins. I tried it for a few days and really noticed a difference in my body so I stuck to it. Cutting out meats, eggs and other animal proteins completely wasn’t realistic for me so my rule is that I limit myself to one animal bi-product per day. For example if I have eggs for breakfast I am filling up on veggies, whole grains, nuts and beans the rest of the day.” - J.F., Los Angeles
2- “I gave up caffeine and it was like that was what was holding onto the fat!. I lost over 10 lbs with diet and exercise but then just hit a plateau and the scale would not budge. After I stopped having coffee and diet coke it all paid off”. L.J., Los Angeles
3- “Waking up and getting my cardio in first thing is what did it for me, I’ve dropped 3 jean sizes. After a week I saw the results and was feeling better and better everyday that I woke up. Your moms advice is to put your running shoes out next to your bed and that &
part is putting your feet on the ground’, and it really is! Once my feet hit the ground I know I’m on my way to better myself and that’s what keeps me motivated each morning even when it’s cold and dark.” - H.H., Palm Desert
4- “It was really tough for me to do but I limited the number of nights that I went out to two nights per week. I found other, more active things to do with my other nights. After a while the weight just fell off because I was consuming so many less calories per week.”
- J.S., NYC
5- “At 35 years old I finally started cooking for myself. I had no idea what I was doing at first, I didn’t even know when my asparagus was done! Now I love to cook and my body is the leanest it’s ever been! I finally get it, how you can fill up on mostly veggies and be satisfied. It’s all about figuring out what you like and how you like it prepared.” - D.S., OH
6- “ I finally quit smoking. After that I was obsessed with filling my body with only the best things possible.” - K.E., Pasadena
7- “I got a puppy! My overeating was in part due to boredom so once I had my hands full there was no time to mindlessly eat.” - C.S., Los Angeles
ldquo; I calculated what I was spending on food every week; ordering lunch and dinner most nights. The portions were more than double the size I needed and cost double too. Seeing the numbers made me change my habits almost immediately. I’ve always been motivated by saving money.” B.G., NYC
9- “I joined a Beachbody test group. It was 30 days of rehearsal and they provided lunches and gave a meal plan for dinners. I lost 12 lbs in 30 days.” - F.R., NYC
10- “I finally joined the boot camp class in my neighborhood. The camaraderie is what keeps me accountable and I’ve never felt better about my body!” - M.M., Palm Springs
11- “I joined an adult sports league in my city, they have volleyball, basketball and soccer. I haven’t worked this hard or felt this young since highschool.” B.W., OH
12- “I finally stopped eating after 7:30 PM. It’s the only thing that has ever worked for me to see results.” - F.C., Los Angeles
13- “No white bread, pasta or rice. That was it, I have so much energy now!” -C.L., NYC
14- “ I cut sugar significantly; none in my morning java, no candy (even the little harmless
looking pieces at work) and
no desserts for 4
weeks. My cravings stopped and now I just enjoy on special occasions.” - D.M., NYC
15- “Juicing! I got a juicer and started getting my veggies down that way since I hate eating salads. Starting my day this way keeps my decisions healthy throughout the day.”
- E.S., Los Angeles
16- “I fired the maid when work started to slow down and now I just never stop moving! Taking on the responsibility to be the one to keep my own house clean did the trick for me.” - B.K., NYC
17- “I met someone 30 years my senior who is in the business position that I hope to be at his age, his weight however was clearly out of control. I saw photos of him at my age and I asked him what happened, he said he just got lazy as he got more successful with work
and now he felt like he had done
so much bad to his
body that turning it around seemed impossible. I decided to hire a trainer the next day so that never happens to me, and now I feel great.” -S.S., CT
18- “ I started meal replacement bars or shakes at lunch time. It cut approximately 400 calories from my day and after 2 months I look better than I have in 10 years.”
- S.K., Los Angeles
19- “My best friend and I were in the same boat when it came to our poor food choices and lack of exercise, we decided to fight the battle of the bulge together so that when we felt like giving up the other would step up and keep us on track. Now we go on hikes and then hit a juice bar instead of binging on burgers and fries.” - S.C., OH
20- “I started dating a trainer ;)” - R.R., NYC
Supermodel, Alessandra Ambrosio, swears by Beachbody's Brazil Butt Lift.
" It's a new year; a new chance to start fresh, buckle down and really get serious about living a healthier life".
Does that thought compare to any that you have had recently? If so, I think you'll find the information in this post very helpful! Common " plans" for a "new you" have consisted of "I'm going to eat healthier and/ or eliminate (fill in the blank)" as well as "I'm going to exercise ( X ) days/ week". Those thoughts are great and you have to do whats best for you as an individual, but your success rate will be much higher and you will be much more capable of executing your plan to look and feel your
nbest if you
follow a program designed by a professional.
Personal Trainers charge anywhere from $60- $250/ session, if that doesn't fit into your fiscal fitness plan or if you think that the shlep to the gym will eventually discourage you from staying commited, I suggest you try an at home program available from Beachbody!
I have the opportunity to see what really goes into producing a product like Brazil Butt Lift and Hip Hop Abs, and it is no joke! Hundreds of people join test groups that trial the workouts created by leading Fitness Professionals like Leandra Carvalho and Shaun T. The programs are intended to give you all the tools that you need to facilitate yourself through 30 days of challenging exercise and a carefully calculated meal plan without ever having to go to the gym!
Browse Beachbody's website to find the program that motivates you the most and get started!!
Wilhelmina Fitness New York
Kiss your unhealthy habits goodbye BEFORE New Years this year!
Let’s make a deal eh? This year we will save our New Years resolution for something that has nothing to do with weight loss. Every year I write about the “weight loss resolution”...but not this year! I strongly believe that we have bigger fish to
think outside the box about a resolution that will impact another important aspect of your life.
What I will do is guide you through the holiday season so that we end up on New Years’ doorstep lean and clean, ready to conquer 2013! WOW!
Short Term Goals
It’s much more realistic to set a goal that you can focus on staying faithful to for a short amount of time rather than an entire year. With six weeks until New Years, we have
perfect amount of time to set realistic short term goals. In 6 weeks we can create lasting improvements to our lifestyle rather than the quick 6 day slim down type of goals that we get ourselves into throughout the year. This year we will start 2013 stronger, smarter, better than we did last year. Here are some ideas for short term goals to adapt to your own personal New Years Prep Plan:
#riseNgrind - Consistency
key. The more you make decisions that will move you toward your goal, the more likely you will get there sooner. The fit-est people that I know make it a priority to wake up and get in there exercise before anything else in the day. Weather it is the gym or at home, get up and get moving! Try new things and don’t be discouraged by time, even 20 minutes of light cardio is a great start and better than nothing. This will help you make better decisions throughout the day as well. Find your fix; is it a sweat drenching spin class? or a fresh start with a yoga class? Is it a date with your ipod and the treadmill? How about an at home plan from Beachbody’s amazing line of DVDs? http://www.beachbody.com/
For a sample plan that I made for a friend check out http://www.westhollywoodcentral.com/blogs/friends-dont-let-friends-get-fat-2.html
#motivation - Anyone who has made lasting changes to their lifestyle has had this. What motivates you? Why do you want to be the best that you can be? What other areas of your life
influenced if you felt better about yourself physically? Figure it out and constantly remind yourself. Most of this is related to the ability to stay strong mentally, so once you figure out why, figure out how you will avoid your personal temptations and create a healthy, encouraging environment for you to thrive.
#EatForFuel (not for fun) - You generally know the difference between foods and beverages that are “right” or “wrong” for your personal goal. Take personal inventory of your eating habits and work on making small changes. The three most beneficial changes that I have seen work for people are cutting out breads and pastas
span>, cutting out sugars and sweets and measuring meals to correctly size portions. Breads and sweets will be tough to go without the first few days if your body is accustomed to having them but soon the incredible benefits of cutting them out will encourage you to keep it up. To correctly size
portions, use measuring tools
such as cups or a
food scale. If you aren’t keen on being the chef, use the image below to help you decide how much of your meal to have now and how much to save for later.
For healthy meal ideas, check out some of my previous posts:
Like any other great accomplishment, a healthy lifestyle takes dedication and commitment. Each and every person will pave their own, unique path to success. What can you do for yourself by January 1st, 2013? How will you start your best year yet?
Keep up with me via social media for more tips and tricks;
Cajun Salmon with Avocado Creme is my favorite!
There are over 50 brilliant recipes in (Cathy Serif’s) The Desert Detox Diet. I got the OK to share my favorite recipes with you!
Raw Veggie with Nut and Seed Mix- Sugar snap peas, chopped carrots, radishes, peppers, cucumber & celery are all good options. Have as many veggies as you like but keep the raw nut and seed mixture to ¼ cup
nserving. You may
add a tablespoon of raisins or dried cranberries if you desire sweetness. Good options include almonds, walnuts, pecans, hazelnuts, pumpkin seeds or sunflower seeds. Eat only raw nuts and do not consume processed, oiled or salted nuts.
Rejuvenating Tonic- 3 large carrots, 3 stalks celery, 1 cup of spinach, handful of alfalfa sprouts and small bunch of italian parsley juiced in juicer.
Cleansing cocktail- 3 large carrots, ½ cucumber, 2 stalks celery, ½ beet with greens, 1 cup spinach and ½ apple juiced in juicer.
nSquash and White Bean
Stew- 1 whole butternut squash (peeled and deseeded), 2 sweet potatoes (peeled and cut into chunks), 2 stalks celery (sliced), 1 cup cannellini beans (dried, soaked, rinsed and pre-cooked), 2 tbsp olive oil, ½ sweet onion, 4 cups veggie broth and pumpkin pie spice. In large stove top pan saute onions with olive oil and celery, then add all other ingredients. Sprinkle pumpkin pie spice on top and let sit for 20 minutes before serving or storing.
Ancient Herb Salad- 1-2 cups of mixed greens, 1 handful of baby dandelion greens, basil, chervil, chives, watercress, dill, parsley, 1 chopped snacking cucumber, 1 small heirloom tomato (chopped), ⅓ cup tabouli (if not homemade, Casbah brand is my favorite. Dress with 1-2 tbsp of Bragg’s Ginger and Sesame. (Mix all greens and herbs together with dressing then top with tabouli).
Cajun Salmon with Avocado Cream- 4oz. servings of wild salmon, 1 tsp olive oil each fillet, DDD Blackened Seasoning mix; 2 tbsp paprika, 4 tsp dried leaf thyme, 2 tsp dried cilantro, 2 tsp onion powder, 2 tsp garlic powder, 2 tsp ground cayenne pepper, 1 tsp dried leaf oregano, ½ tsp ground cumin, ½ tsp ground nutmeg, 2 packets Truvia or 1 tbsp sugar. Top with Avocado Cream; ½ avocado, 1 tbsp Smart Balance Omega-3 dressing & 1 tsp dried cilantro, mashed.
Sports drinks like Powerade strawberry lemonade, are getting a bad rep because of the BVO researchers are finding.
Most people see success as an amount of money or power that one has, as do the business’ and corporations that feed us. Just like you and I, food product companies strive to make more and spend less. Regardless of the consequences, poisonous foods are being produced and advertised by strategic marketing allowed by the FDA- perhaps the most mysterious acronym of them all.
The Food and Drug Administration prides itself on “protecting and promoting health”, yet it has failed to ban additives to food that have been proven to cause serious side effects to it’s consumers.
As consumers it is our job to investigate what we are putting into our body since we obviously cannot depend on the FDA to stop a company from selling something that could harm us. This journey is one that will continue over time as we become more open minded to educating ourselves and less likely to look the other way and fall into the traps that these companies set for us.
There are dozens of additives that we would cut out of our diet in a perfect world, but recently I’ve paid close attention to three of them that I fear you are overlooking. As I continue to learn about how to live the healthiest life possible I want to share my findings with you!
BVO; What is it? How to avoid it and why.
Brominated Vegetable Oil (BVO) is banned in food throughout Europe and Japan, first patented as a flame retardant. It’s properties consist of vegetable oil (derived from corn or soy) bonded with the element bromine- classified in the same
nfamily as chlorine.
Citrus flavored beverages are the primary contributors to the consumption of this poison; Mountain Dew, Squirt, Fanta Orange, Sunkist Pineapple, Gatorade Thirst Quencher Orange, Powerade strawberry lemonade and Fresca Original Citrus specifically. This is not a complete list as it is difficult to find out which products contain BVO since the FDA does not require it on the label.
What we do know is that BVO is used in soda that is sold in the US, so to be safe wean yourself off of this type of beverage completely. Switching to water could be the best thing that you have ever done for yourself and your family as the effects of BVO are serious.
Bromine displaces iodine when ingested or absorbed into your body. A deficiency in iodine can lead to an increased risk for cancer of the breast, thyroid gland, ovary and prostate. It is also known to act as a central nervous system depressant which can lead to a number of psychological problems. In a 40 year study, Dr. Jorge Flechas found that at least 20% of hospital admissions for “acute paranoid schizophrenia” were caused by ingesting products containing bromine.
Sickness from BVO is more common in children, seniors and pregnant women as it depletes the immune system as well as cause allergic reactions, organ failure and birth defects.
In addition to these life threatening diseases, bromine can cause skin rashes, severe acne, abdominal pain, fatigue, metallic taste and cardiac arrhythmias.
Other poisonous properties found in sodas are those that are artificially sweetened, contain sodium benzoate and yellow dye #5 aka tartrazine which has been banned in Norway, Austria and Germany due to it’s contribution to health problems.
MSG; What is it? How to avoid it and why.
Monosodium glutamate (MSG) is a type of salt used in cooking to bring out strong flavors in the food which allows food producers to use less real flavor aka less cost. Processed foods are quick and easy but if you think about it, these conveniences cannot come without a downside.
Fast food joints are by far the biggest culprit of adding outrageous amounts of MSG but there are countless products served in regular restaurants and stores that are doused in this substance as well; (deep breath) chicken and sausage products, ranch dressing, parmesan items, gravy and dipping sauces, fries, flavored salty chips- especially Doritos and Cheetos (and any other items with cheese powder), ceasar dressing, croutons, sauce on fish, soy sauce!, Boars Head cold cuts and
There are items in your own kitchen that you should start to find healthier alternatives for as well; anything with a seasoning packet, anything with “Accent” in it, anything with a bouillon cube or meat extract, the Latino seasoning Goya Sazon, Lawry’s Seasoning salt, Gravy Master, anything with “hydrolyzed” or “autolyzed” on the label, chip dip, hamburger helper, canned soups-especially progresso, most canned tomato and mushroom soups, the “green bean casserole”, hot dogs, cup-o-noodles, ramen noodles, Planter’s nuts, bodybuilder drinks containing protein as well as dry milk and whey powder.
Children are shown to be more affected by high
of MSG than anyone and
Chinese food has been shown to have the most amounts of MSG along with Mcdonald’s, Burger King, Chick-a-filet, Umami Burger, KFC and Taco Bell. Other brands that have been proven to contain high amounts of MSG are Nestle, Frito Lay and Campbells.
The best way to avoid MSG is to eat whole natural foods which are unprocessed like whole grains, fruits, vegetables and nuts. Since MSG is pretty much everywhere else, you can start by just noticing it and eventually decreasing your consumption. You don’t have to memorize this list to know if MSG is in food, this isn’t even a full list anyways! What you can do is keep these key points in mind;
- The more salty a processed food is,
likely it contains MSG.
-The more ingredients in a processed food, the more likely it is that there is MSG present.
- If it has more than five ingredients on the label, put it back on the shelf.
- Check the labels of boxes that say “low sodium” or “healthy” as these are red flags for MSG filled products. (Thanks to the FDA :/ )
If you often get headaches between lunch and dinner time it may be because you
a high level of MSG, as
headaches are one of the most recognized symptoms associated with this additive. Other known reactions include sweating, drowsiness, fatigue, weakness, shortness of breath, nausea and nerve damage. Pretty much food with MSG makes you feel like shit, hopefully that’s a good enough reason to start paying close attention to what you’re eating (and not eating!)
GMO’s, what are they? How to avoid them and why.
Genetically Modified Organisms (GMO’s) sounds like science fiction but it is real and such a new problem that the FDA doesn’t even test for it. Now that health activists are starting to recognize the fatal side
likely that testing is in
the near future. Just like any other additive, creative marketing and loopholes will be found so that the food industry can continue to make more money. It’s in your best interest that you get educated now so that you are ahead of the game.
Everything from cotton to meat, even our produce is being genetically modified. Meaning their natural DNA is altered to produce more. Roughly 75% of the processed food on shelves in the grocery store contain these GMO’s including 94% of soy and 75% of all corn products.
The first and best step to avoiding GMO’s are to look for items labeled 100% organic, this includes soy and corn products. According to the USDA
Standards, 100% organic foods
cannot contain any genetically modified organisms. Definitely worth the few extra bucks right?!
Brands that have been categorized as ones that use GMO’s are (but NOT limited to); Nestle, PepsiCo, General Mills, Coco Cola, Bertoli, Heinz products and Pepperidge Farms.
Listed below are foods that are most likely to contain GMO’s, therefore they are the foods that you should be buying 100% organic; fresh corn, fresh papaya, cornbread mix, corn meal, soy flour, veggie sausages, tortilla chips, processed foods and those with high-fructose corn syrup, puffed corn snacks, meatballs and burgers with soy protein as well as soy-based protein drinks and powders.
Now, foods that are least likely to contain GMO’s; anything labeled GMO-free, 100% organic anything, if corn try blue corn or sweet corn, roma tomatoes, potatoes and popcorn.
As if the name itself is not enough to make you cautious of GMO’s, low immunity, food allergies and higher cancer levels should. As mentioned, this is a new problem so the health risks are not even known yet. Stay away whenever possible.
Spend, Spend, Spend!!!
The bottom line is that no
one is responsible for protecting you except yourself. Make your health a priority, get informed and get involved. Do not rely on other people to tell you what is right or to make excuses for you.
Spend the extra money that it costs to buy whole foods, organic foods and ingredients to make meals from scratch.
Spend the extra time that it takes to become educated, ask questions and investigate what is going into the ONE body that you have.
Spend your life with loved ones by cherishing each moment and knowing
that you are doing
everything possible to fight cancer, live
long and be strong against the blood sucking, money hungry CEO’s in charge of these BVO, MSG and GMO contaminated foods that are so readily available to us.
Measure success not in the amount of money that you make or power you hold, but in the effort you put forth to live the longest, healthiest life possible. NOTHING is more valuable than our health and NO ONE can argue to that!
Facebook: Body by JAM
Twitter/ Instagram: @bodybyjam
The Children's Cancer and Blood Foundation is lead by people who are passionate about helping kids with cancer and blood disorders. Their work shows
finding a cure for these diseases which remain the leading cause of death to our country's youth. In the past 10 years there has been an 80% rise in the five-year survival rate for pediatric cancer patients, thanks in large part to CCBF.
As the largest charitable organization of it's kind, CCBF looks forward to being at the forefront of putting an end to this horrible reality. Through awareness, this army will grow; get informed and spread the word!
I was introduced to this mission by my agent and friend, Topher DesPres. He rallied a team of Wilhelmina agents, fitness models and friends to represent CCBF at the Color Run in New York City this last weekend.
Pictured below is our team sporting the CCBF t-shirts that helped raise money and awareness for the organization. Learn how you can help by visiting www.childrenscbf.org
Before "The Happiest 5k on the Planet"...
Facebook: Body by JAM
Twitter/ Instagram: @bodybyjam
David and Victoria stay healthy on vacation, so can you.
Other than the holiday season, summer vacations take the cake for being the most detrimental to our diets. “I’m on vacation" becomes our way of excusing behavior that we normally wouldn’t let fly; copious amounts of alcohol, convenient “snacks” and naughty menu items add up to what could be a gain of 10 pounds by the time we get home to reality.
The beaches were wonderful, the kids had the time of their life, everything was great about your much deserved getaway...except the fact that your post vacation glow is overshadowed by the results of over consumption.
Sound familiar? If so, adopt the tips below to ensure that this August your getaway can be enjoyed and remembered the way that it should be!
- Be inspired by your bikini during the days and weeks that lead up to your departure. If you eat clean and exercise regularly before you leave it’s likely that you’ll have an easier time staying on the plan while you’re away.
- It’s a smart idea to have a discussion with whomever you are travelling with before you even solidify your plans. Ask them bluntly, “Are you planning to be healthy on this trip or are you going to eat pizza and ice cream everyday?” Put it this way to let them know that you are making an effort to keep the noshing under control. Hopefully they’ll follow suit or at least respect your decision and help keep you accountable.
- Pack your own snacks for the car or plane ride to avoid starchy carb loaded, fatty and high sodium options in vending machines and convenient stops. Great choices are apples, pears, homemade granola, trail mix, popcorn in sandwich baggies and chopped vegetables like cucumbers, carrots, celery, sweet peppers and bell
- Drink plenty of water and always have a bottle on you. When you stay hydrated you will feel fuller longer and lessen the chances of going for food when you’re not really hungry.
- Make it a priority to find the local farmers market or grocery store as soon as you get to your destination so that you can stock up on clean items like fruits, veggies, hummus and bottled water for your hotel room instead of constantly having to find food. More times than not the closest, most convenient stop is not going to be a healthy choice.
- Just because you get free
where you’re staying doesn’t mean that you have to spend an hour trying everything that is offered. Stay away from bagels and bacon as those types of food will put a damper on your beautiful day. You want foods that will give you energy and leave you satisfied, not stuffed. Carpe Diem!
- Try not to think about food on vacation as “getting your money’s worth”. This gets us into trouble more than anything. Eat slowly and stop when you’re starting to feel full. Think of it like this instead, “I would probably pay $3 to lose ½ a pound. It’s pretty much the same as losing the $3 worth of food that’s still on my plate so that I don’t gain a ½ a pound.” Make sense?
- Have your own plan to stay on track because chances are that someone else on the trip won’t and it’s easy to give into temptation especially when the person sitting next to you uses excuses like “I’m on vacation”. Whether your travel buddy says that out loud or not, you can tell if that’s their mindset by the way they are choosing to eat. Let them suffer when they get home to reality while you glow!
- Do Not Eat Fast Food on vacation. You may be on a budget but the extra time and money will be worth it to sit down and enjoy a nice meal that doesn’t come slathered with extra preservatives after having sat under a warmer for god knows how long. This way you can talk to the waiter about how the items are prepared and make special requests like &
salt”, dressings on the side, baked or broiled instead of fried, and substitute vegetables for fried side dishes. Make sure that you ask for the vegetables to be cooked with just a small amount of olive oil and no butter or salt.
- Do your homework to find out which restaurants pride themselves in using locally grown ingredients as these establishments will likely offer more of a variety of healthy options. The less the distance that food has traveled = more nutrients retained = less fatty, salty sauces to mask the loss of flavour. It’s a great way to soak in the local culture of wherever you are visiting too.
- When deciding on a dish opt for foods that the area is
best known for like
the sea and fruits from the tropics. Other than that, lean towards grilled meats, fresh salads, broth-based soups and wraps rather than entrees with heavy cream sauces and fried foods.
- Share! It’s more common than not to see restaurants serve portions that could easily feed both you and your partner. If there’s a group of you, order 3 items to share but be careful not to over order or be influenced by someone’s unhealthy pick. If it’s not what you want, speak up and say you’d rather not have that, “how about something a bit healthier?”
- Do your best to plan ahead by incorporating physical activities like walking, hiking, rent bikes, etc.
There’s plenty to
when it comes to sightseeing and burning calories at the same time. Let’s be honest, it’s great to make an effort and do the best you can to eat healthy while away but it is your vacation so you deserve to indulge a bit too! The bottles of wine won’t do as much damage to your waistline if you make it a point to exercise too.
- Speaking of your indulgences, just be smart about them! If you’re going to splurge make it worth it at least and not on something you could easily get at home like a roll with dinner. World famous desserts and signature cocktails are two examples of what you can afford to leave room for if you’re “good” most of the time.
Twitter/ Instagram: @bodybyjam
Facebook: Body By JAM
Think about pairing fresh salad (like mixed greens, cucumbers and tomatoes) with breakfast, something I loved about breakfasts in Israel.
Summer months make for such an exciting time for new
this list below handy for easy ways to indulge in the pleasures of great food without sacrificing your bikini bod. After taking an amazing haitus in Isreal for vacation, I'm back to work with a new zest for life and my taste buds are too. I've added a few new favs to the greatest hits in my arsenal of hot body foods to share with you...
Cereal sundae; ½ cup low fat
ngreek yogurt with &
frac12; cup fiber-rich bran flakes, top with blueberries
Oatmeal made with almond milk add diced peaches
2 poached eggs over arugula greens add toppings depending on your preference and how hungry you are; avocado, black beans (if they are canned, rinse them!), siracha
nsauce, diced peppers,
onions, mushroom, etc.
Lox !...instead of the bagel and cream cheese, opt to pair this delectable treat with egg whites or even melon w/ chives. YUM!
Good Mood Shake; try 1 tblsp almond butter with ½ cup greek
nyogurt, ½ banana, 1
tsp cocoa, 1 cup almond milk, 1 cup ice.
Choice of fruit (I love papaya, mango, apple, berries, melon or peaches) with 1 cup of almond milk and walnuts or brazil nuts.
My latest obsession (other than siracha sauce)...Lox! Next time your at your local
ndeli give it a chance, they'
ll usually let ya try a piece ;)
Lunch/ Dinner Ideas:
Tuna mixed with any of the following depending on your preference (also opt for the easy open packages rather than cans as they contain less mercury); white beans, black beans, dark red kidney beans, any fresh chopped veggie (my favs; cherry tomatoes, peppers, onions, green beans), scallions, avocado, even sauteed or steamed kale.
Try substituting mayo with a bit
of hummus or greek yogurt and a dash of siracha (if you like it hott;)
Blueberry and orange parfaits are great for a light summer lunch when you know you’re going out for dinner; simply layer greek yogurt, peeled orange slices and wheat germ. Add a bit of honey or raw sugar to taste if desired and enjoy!
Goat Cheese Salad; mixed greens with 1 oz. goat cheese then add your choice of toppings; dried cranberries, walnuts,
tomatoes, sliced almonds, sun
dried tomatoes or any fresh vegetable. Best with fat free rasberry vinaigrette.
Quinoa salad, mix cooked quinoa with steamed broccoli and carrots, add some black beans and/or other veggies if desired...and dash of siracha sauce!
Mozzarella and tomato salad; greens of your choice (I love watercress with this one),
sliced cherry tomatoes, 1 handful
of cubed mozzarella, 1 tbs of unsalted sunflower seeds (or pepitas!) Best topped with a lite citrus vinaigrette.
Grilled chicken with grilled pineapple rings and onion on top of brown rice or greens makes a great meal.
Lettuce cups; make a stir fry with triangles of firm tofu, finely chopped veggies of your choice and a bit of organic BBQ sauce. Use romaine leaves as your cup and eat like a taco. Great with chicken too!
Grilled chicken salad with cranberries, goat cheese and avocado. Great with raspberry dressing and a spoonful of nuts or seeds of your choice.
Chicken and veggies or fish and veggies in many many different variations is best for dinner. Try salmon with asparagus and carrots, or grilled chicken with a veggie stir fry.
Shrimp over couscous is one of my
dishes. Prepare shrimp either with lemon
and pepper or cajun seasoning or (my fav) a bit of curry and serve on top of couscous. Chop ½ cup of mango and mix in for an exciting addition.
Pan seared scallops over asparagus topped with pine nuts is AMAZE!!
Vegetables over brown rice, add some curry or other seasoning of your choice for an extra punch.
Making a great tofu stir fry for lettuce cups is easy! Wrap the tofu in a clean/ dry cloth to absorb the water then rub in your choice of marinade before adding chopped veggies of your choice to the fire...BAM!
Snacks and sides;
Cheesy Kale Chips: Tear leaves into large pieces and arrange on a baking sheet. Spritz with olive oil and bake in a 350° oven until crisp. While still warm, sprinkle with grated parmesan.
Crumble feta cheese over cold watermelon cubes; sprinkle with slivered fresh mint
Five-Spice Pumpkin Seeds: Toss salted pumpkin seeds (also known as pepitas) with sesame oil and chinese five-spice powder, then bake at
350° until crisp
Ants on a Log: Stuff celery sticks with cashew butter and dot with dried currants
Stuff iceberg lettuce leaves with chopped ripe tomatoes and crumbled smoked tofu
Spread granny smith apple
wedges with chunky cashew butter and top with toasted sesame seeds
Cut jicama into sticks. Dip in a sauce of chunky almond butter, lime juice, honey and fresh ginger
1-2-3 Thai Slaw: Open a bag of shredded carrots; dress lightly with toasted sesame oil, lime juice, olive oil, honey and a dash of cayenne pepper. Toss in chopped salted peanuts
Peanut Butter & Coconut Bars: Combine puffed whole grain cereal with just enough peanut butter and marshmallow cream to hold it together. Stir in shredded coconut and dried blueberries. Press into a pan, chill and cut into bite-size portions
Jazz up ordinary apple slices with a
faux-caramel topping: Simply boil
a cup of apple cider down to a syrup and stir in
chopped walnuts; drizzle away
When it feels like banana cream pie would really hit the spot, try this: Grab some graham crackers, spread them with vanilla greek yogurt and top with a handful of banana slices and a sprinkling of ground flaxseed
Frosty Melon Drink: Puree ripe honeydew with vanilla yogurt and ice
Fruit Crisp: Sprinkle fresh blackberries with your favorite type of granola and microwave until warm
Chewy Chocolate Clusters: Melt bittersweet chocolate and stir in chopped dried apricots, rolled oats and sunflower seeds. Drop spoonfuls onto wax paper, then let chil
Make strawberries just a bit decadent: Halve them and spread the cut sides with
softened goat cheese
Baby red potatoes become blissfully creamy when you microwave them for 3 to 5 minutes (leave the skin on for nutrients). Sprinkle with pepper and sea salt and pop them in your mouth
Banana Soft Serve: Freeze some bananas, then pulse in a food processor with roasted peanuts and a splash of almond milk.
Mash canned white beans with olive oil and chopped fresh rosemary. Pile onto radicchio leaves
Green Deviled Eggs: Replace mayo with greek yogurt to make deviled eggs. Fold a handful of finely chopped watercress and a pinch of Old Bay Seasoning into the yolks
Stuffed Figs: Split plump dried figs and
stuff with toasted hazelnuts
Spinach-Miso Dip: Thaw a box of chopped spinach and squeeze it dry. Stir in enough yogurt to make a dip and season with powdered miso soup mix
Chocolate Dream: Blend kefir with frozen açaí and cocoa powder
To-die for homemade tomato
Client’s choice for lunch;
Try this healthy pizza recipe! http://www.fitnessmagazine.com/recipes/quick-recipes/dinner/dinner-in-20-easy-healthy-dinner-recipes/?page=6
The possibilities are endless when you keep an open mind in your kitchen! Please
send in your favorite recipes to:
A family member asked me to help her out with her latest endeavor. She is a new mother, new to the gym and a busy woman who is motivated to lose the baby weight. She loves carbs, is married to an italian man who loves his wife's dinners and actually doesn't mind the treadmill. She has commited to 4 days/ week at her new gym...but she doesn't know what to do! Relate to ANY of this? Read on to get motivated, informed and started on your 5 WEEK PLAN.
You joined the gym, you decided it’s time to feel GREAT...now it’s time to WORK! The main goal is to stay motivated, right?? You know this. When
motivated, you will see results. CONSISTENCY is the key, but we will start with a 5 week block of time. 35 days. You now weigh 140 by July 20th...you’ll weigh 130...IF!!!!!!!!!!!! You STICK TO your plan. Bottom line, you know your body better than me, better than anyone. YOU know what you should and should not do in order to attain your goals. I will guide you and give you this plan and be here for any questions/
anything at all that you need in this journey, but at the end of the day...YOU know what you have to do. It’s just a matter of making those things a priority EVERY DAY and staying motivated (which I think you are...so you just have to keep it that way). Don&
anyone or anything get in your way; not your husband, not your friend that you signed up to the gym with (if she suddenly doesn’t have the drive), not work deadlines, not ANYTHING. You are a strong woman, I know that about you, it’s very obvious...use that to get what you want in this case!
It will be easy to make excuses to steer away from your goal. Don’t let your mind play games with you...YES you are a mother and YES you are a wife and YES you are a successful businesswoman..BUT all of these
nthings will be
even more gratifying once you FEEL GREAT about yourself.
To see results and stay motivated you have to eat healthy to back up this plan that I’ve made specifically for you. You’re going to do a lot of work in that gym and it will be 100% worth it if you pair it with “clean eating”.
It sounds like carbs are the culprit here. Let’s start with this rule; if you have ½ a bagel for breakfast...you won’t have a sandwich at lunch, you’ll have a salad instead. (you may already do this, just enforcing the rule:) Honestly bagels suck, I had a bout of time that I was heavier than ever and it was due to a “bagel craze”, I swear...it’s just too
nmany carbs for a little
girl like you.
My suggestions would be oatmeal, put 8-12 raw (unsalted) almonds in there (the protein from the nuts will help you stay fuller longer, and the oats are a much better source of carbs in terms of your waistline AND overall health)...sprinkle with a bit of cinnamon OR cocoa powder (that’s what I do..) OR a bit of maple syrup. This will seem boring at first but give it 3 days, you’ll learn to appreciate it because you’ll notice a change already when you cut out your normal breakfast (bagel, cereal, muffin).
Between breakfast and lunch you need a fruit serving; a banana is great or an apple or berries...whatever you prefer, and ideally something different each day (to ensure a vast range of nutrients).
Dinners sound good just make small changes where possible like using not as much salt or butter, instead use flax seed oil...or sweet potatoes every now and then (instead of regular potatoes)...be careful about hidden salt and sugars like
in pickles, premade anything, etc...every little thing counts when you are trying to reach a goal.
In between lunch and dinner you need veggies; carrots, celery, cucumbers, broccoli, ANY fresh vegetable. This will help your metabolism A LOT and add daily nutrients
nthat you need to live the
best life you can! (I know I sound cheesy but it’s TRUE!! no pun intended, bc cheese is bad too:p )
I hate to tell someone not to do something but you can’t have chips if you want to lose this weight. I know it’s hard in your house bc your man is the chip KING but you have to be strong here. Popcorn is great, just make sure it’s low in salt/ butter (again this may seem boring at first but after 3 days you will appreciate it, I SWEAR!!)
-Smart Balance, light butter
-Newman’s Own Organic’s popcorn, light butter
-Smart pop 94% fat free
...those are the 3 you’re allowed.
Also, wear workout clothes/ shoes to work if you can. This will be a constant reminder that you are putting this “healthy body” thing at the top of your priority list. It will encourage you to move around more, walk more places...also to not forget that you are working so hard when there are tempting office foods around or if Sally
brings in something that “you HAVE to try”. Say no to temptations anywhere, they will sneak up on you... especially the gas station, the pharmacy, etc. STAY MOTIVATED. YOU WANT THIS. WHAT WILL YOU DO BY JULY 20TH??
YOU WILL EAT CLEAN AND WORK HARD! My plan
for you is for fat loss along with exercises that will not only help you lose fat but to stay strong for motherhood. I.e., you constantly bend over, carry weight (baby) in front of you, carry him on one side of you...all of which are giving your body imbalances. You may feel stronger from this or you may already feel the imbalances. It’s nothing a little self training won’t fix. SO, stick to this plan for the NEXT 5 WEEKS. (I want you to set your goal at losing these 10lbs , then we’ll change the plan).
span> I don’t care how you get these in, (preferably not all in one or two days obviously!) Could be 6 miles, 6 days / week...break it up before and after the workout plan (below), anything to keep this goal. You can add a couple miles if you want to walk the baby around the neighborhood in the stroller...download “mapmyrun” app (map my run), it’s great and will track what you do all day. I know that you are a numbers person, just make sure that for the next 5 weeks you get in 30 miles/ week. ROCKSTAR!
span> (The following exercises should be performed in a “circuit”, one after the other 4 times through!! It should take you 30-45 minutes) Whatever you need to do to make sure that you can give this time to yourself- DO IT, talk to your
family, talk to daycare, etc...
- A) Superman (this will help all imbalances that motherhood is creating for you, and will (overtime) give you soooooo much benefit, trust me!! This exercise alone will make you an even better mother!
Lay your towel down on the matted area and hold “superman” for 30 seconds (IF YOU FEEL YOU ARE ABLE, GO UP TO 45 SECONDS)
BRIDGE, hold this for 60 seconds. JUST DO IT> count in your head or watch the clock. Have your friend do all this with you. (to avoid looking like a porno video alone, but really this is very good for many parts of your body so no one will think you’re slutty unless they don’t know anything about working out...and who the f cares what ppl think anyways?!?
I call this “chicken” (like a chicken leg popping out) or “fire hydrant” “(like a dog peeing on a
nfire hydrant)...it’s a great exercise, my favorite actually. Don’t feel dumb when you do it, DO IT 30 times on each side and FEEL THE BURN!!!) Let me know if you need me to make a quick video for this, I want you to get the most out of this!!
“Opposite arm, Opposite leg”
- E) Seated Row -
Put the weight at 20 lbs (if you need help ask a trainer there, this is what they are being paid to be there for!!) Do 20 reps, Then relax. These exercises are ALL that you need (now. )
That is your
circuit. I want you to repeat it FOUR times!! Exercises A-E ...FOUR TIMES. (AFTER, BEFORE or in the MIDDLE OF your miles for that day.)
Again I don’t care when or how you get those 30 miles in, just get them in every week, every 7 days!!!
I’d Actually prefer if you send me a photo of you now and then again in 2 weeks, then again in 4, then again in 5...it will help you stay motivated and I think you realize that I actually care this isn’t just something I do for fun. I want to help you and I want to see you change for the better, so
nspan>SHOW ME!!! I’m excited to see what you can do by JULY 20th. MARK YOUR CALENDAR (I AM TOO!) Do whatever else you think you need to do. And please, let me know what else I can do to help, obviously I am here for
nyou to help explain these exercises more...change something if it just doesn’t feel right, etc. LOVE you... Let Me Know how day 1
You Can start by filling out the FIT PSYCH FORM which I will email you promptly when requested.
Boring, bland foods are NOT the only way to prep your bod for the beach this summer! Instead, prep your fridge with "clean" ingredients so that you can quickly and easily throw a Party in your Mouth.
Here's my fridge; chopped red onion, chopped jalepeno, chopped peppers (red and green), (rinsed and strained) kidney, black and cannellini beans, sliced cantaloupe, drained tuna fish, cooked sweet potatoes, peeled garlic, hard boiled eggs...the kale (at the bottom) and the corn aren't recipe ready yet, I'm getting there! This is a lengthy process but at least I know what's going into my body because I am making it myself!
Set aside some time on a Sunday night to shop for and prep your favorite "clean" foods too. Get out your
visit your local Smart and Final for containers like these. Trust me, the hard work will pay off and you'll be a whiz at this in no time.
I’ve been experimenting in the kitchen for quite some time and have found that I go through phase-like obsessions with different recipes, partly because it is convenient to stay stocked with a few ingredients at a time rather than spending $100’s.
"Skinny Food" Obsessions (right now):
Bean and Tuna Salad
This colorful mix provides a balanced source of nutrients and a genius plan for lunch on the go. Below is my favorite way to make it but
add any veggies you want!
You'll need; dark red kidney beans, black beans, cannellini beans, red onion, jalepeno, red bell pepper, lemon, chunk light tuna (in water), relish and black pepper.
It's ok to buy canned beans but be sure to get all the salt and preservatives off by rinsing them before you store in fridge.
-Mix 3 tablespoons of each bean and 1/2 can of tuna in small bowl. Add as much onion, bell pepper and jalepeno as you'd like and finish by stirring in 1 tbls relish, a dash of black pepper and fresh squeezes of lemon juice. BAM- Party in your Mouth!
Curry Raisin Carrot Salad
You will not be able to get enough of this!
You'll need; (1 cup) shredded carrots, curry powder, (1/2 cup) raisins, (1/4 cup
celery, 1/3 cup of Vegenaise or plain yogurt and (1/4 cup) chopped walnuts- optional.
-Mix all together with a bit of the curry powder (to your taste) and serve chilled. Enjoy as a salad or (whole wheat) pita filling.
Kale, Corn N' Shrimp
I'm going to concoct this asap when I'm done writing this blog, talking about all my favorite foods is making my mouth water!
I'll need, I mean...
You'll need; fresh kale, corn (slice kernals off the cob into small bowl), onion, minced garlic, 1tbls olive oil, 6 jumbo shrimp, lemon and chili powder. (Avocado- optional)
-Remove leafy greens from the stem of kale and satue (on medium) with 1 tbls olive oil, 1 tbls water, 2 minced garlic cloves and about 1/4 cup chopped onion. Stir often and only keep over heat about 5 minutes (the less you cook the kale,
-Spoon this kale mix out of pan, into salad bowl. Then: add corn, shrimp and chili powder to saute pan and cook on high for 5-10 minutes (stirring often).
-Once that is done, add it on top of the kale mix. Add avocado if desired and fresh squeezes of lemon juice. Gorgeous!
Ok, now get going! You have work to do! Please send in your favorite recipes so that I can share them with other readers to enjoy too.