Wednesday, June 26, 2013

Recipe: Sunny Side Up Over Grilled Greens

Asparagus is one of the "stinky" green vegetables, but don't let the smell scare you away from its many health nutrients,  folate, vitamin A, C, and K to name a few. Why not throw some asparagus along with your lean grilled meat by simply wrapping a whole bunch of asparagus in aluminum foil and cooking them until they reach the softness and crunch you desire. Once they are done to your liking, take them out of the aluminum foil and cook on the grill for 2-3 minutes to get the grill appearance, flavor, and crispness.
Food weight: 1.5!

INGREDIENTS:

Yield: 3 servings  (1 egg white over about 5 asparagus spears and 6-7 brussels sprout halves sprinkled with ½ Tablespoon of parmesan cheese and balsamic vinaigrette)

·       1 bunch of asparagus (15 spears), remove ¼ bottom of spear (woody part, snap the end off)
·       10 brussels sprouts, cut in halved
·       ½ cup of yellow cherry tomatoes
·       1.5 Tablespoons of olive oil (1/2 tablespoon for the asparagus, Brussels sprouts, and tomatoes)
·       3 egg whites  (1/4 cup egg substitute = 1 egg)
·       1.5 Tablespoons of grated parmesan cheese
·       1.5 Tablespoons of balsamic glaze
·       1 tsp of cracked black pepper

DIRECTIONS:

Pre-heat grill to 350 ° F. Wrap asparagus and brussels sprouts in aluminum foil with ½  Tablespoon olive oil drizzled on top (wrap asparagus and brussels sprouts separately). Cook for 20 minutes in aluminum foil. Then remove asparagus and brussels sprouts from aluminum foil and place on the grill to cook for 2-3 minutes.

In a small lightly greased skillet, sauté the yellow cherry tomatoes on low-medium for 10 minutes.

While the vegetables are cooking, crack a whole egg into a bowl and removing the egg yolk (or use 1 egg equivalent from an egg white substitute). After the tomatoes are sautéed, keep the skillet on low and pour one egg white into the skillet. Cook each egg white for 3-5 minutes until the egg white is a solid.

*If you want your fried egg to be in the shape of a circle vs. spreading all over the pan, put a cookie cutter or open jar top on your skillet and pour your egg white into the cookie cutter or open jar top to be cooked in a restricted area on the skillet.

Place the fried egg white on top of grilled vegetables. Sprinkle your egg and grilled vegetables with parmesan cheese, balsamic vinaigrette, and black pepper. Serve immediately.  

Nutrition Information Per Serving: Food weight: 1.5, Calories: 146 kcal, Fat: 8 g, Cholesterol: 2 mg, Carbohydrates: 12 g, Dietary Fiber: 4 g, Protein: 9 g, Sodium: 112 mg
- See more at: http://corp.fitnesstogether.com/nutrition-together/cookbook/recipe-of-the-week/#sthash.Z0XacEUy.dpuf

Saturday, June 22, 2013

5 Reasons Why New Year's Resolutions Don't Work

Did you know that 50% of all Americans set a new year’s resolution(s).  We honestly didn't expect it to be that high. That’s pretty amazing! What’s not so great is that according to the researcher Richard Wiseman 88% of all those set resolutions (from half of America) fail.  That’s 156 million failed resolutions each and every year.

Don't get us wrong, we love goal setting and helping people change their lives.  But, New Year's resolutions are kind of a joke.  Having only a 12% success rate is just not right.   Here are 5 reasons why they fail specifically with fitness and weight loss and I give you solutions too.

1.  Lack of planning. Most people set vague, ambiguous goals.  “I want to get in shape and tone up.” “I want to lose weight.” “I want to get stronger.”  These are the most common, and unfortunately are not very specific.  There is no way to tell when such a goal has been accomplished.  On top of that, very few people take it to the next level and actually commit their goal to paper or digitally to their computer, let alone come up with a plan to see it through.
Solution: Visualize what it is you want to accomplish in specific detail. “I want to lose 10 pounds of fat and do 30 push-ups by March 1st.”  This is a pretty specific outcome goal with details and even a deadline.  Outcome goals are great, because they’re definitive.  You either accomplish them or your don’t.  However, we need actions to accomplish these outcomes.  These are behavioral goals, such as, ”I will eliminate sugar from my diet except for 1 cheat meal a week.”, “I will perform 3 sets of maximum repetition push-ups 5 days a week.”  We can choose to do them or we choose not to.  The responsibility rides on our own shoulders. Focus on changing behaviors and leanness is a side effect!  The body transformation results will more likely be sustainable if correct habits and behaviors are changed.  Also, do yourself a favor and increase  your likelihood of success by writing all your goals down.  Otherwise, your “goal” is just a wish…and wishes rarely come true.

2.  Unrealistic Expectations: You most likely didn’t get into the shape you’re in right now over night or even in 3 months.  So, why would you expect the opposite to happen.
Solution: Be realistic.  Sustainable transformations takes time.  You are not a “Biggest Loser” contestant working out all day with a staff of doctors and physical therapists on hand if you get injured.  You can’t expect the same numbers as them.  You will have great weeks and you will have poor weeks.  Don’t expect every measurement to be amazing.  On average for a sustainable weight loss you should lose about 1 to 2 pounds a week…and that’s if you’re nailing your exercise and nutrition, which requires tracking and specific numbers.  If you’re not on point then set your expectations a little lower, and work up to being more inline with correct nutrition and exercise habits.

3.  No support or accountability.  More often than not, when we decide we’re going to diet and exercise we tell no one…we do it alone.
Solution:  Not sure of the reason we don’t share our goals with our closest friends and family. Maybe we’re embarrassed to admit that we aren’t happy with our current selves or that we’re afraid that if we fail (again) it will be more embarrassing if other know about it. Or, we’re too prideful to admit we need help.  Perhaps a combination of all three.  No matter what, it gets down to allowing ourselves to be vulnerable.  Drop the charade, admit that you’re imperfect and ask for help with a very overwhelming endeavor.  Get a workout buddy to train with and become accountable to.  Hire a trainer…preferably an FT trainer.  Trainers have been down the road before.  They know the process and the tricks.  They can shorten your learning curve significantly.  If you can’t go the trainer route, announce and document your progress on Facebook or a blog.  Sharing your fitness goals with others gives you another level of accountability and it give them a chance to support you.  Ask “former accomplices” to not tempt you with going out to eat or skipping your workout to go watch a show.  If they are your real friends they will support you, if they keep tempting you then cut them out of your life or limit your exposure to them as much as possible.

4. Too much all at once.  When we think about our New Year’s resolution we create a list as long as our arm of all the things we’re going to change…lose weight, spend more time with the family, reduce debt, eat better, cut back on sugar, teach our first grader trigonometry, save the world…etc.  We get overloaded and overwhelmed.  We may be able to juggle all these worthwhile goals for a time, but pretty soon we all crash and burn.  We justify taking a week “off” which turns into multiple months.  In the end we blame ourselves for not having enough willpower and we withdrawal into our private lives and if and when we’re ready to be vulnerable again we start making the same resolutions for the next New Year.  It’s a vicious cycle!
Solution: We get enamored with the idea of transformation and new lifestyle and we get fooled into thinking our will power will pull us through. This is easy to think when you’re not in the throes of temptation. Do not get caught in the willpower trap.  It is a limited commodity  that you cannot rely on wholeheartedly and you can only get more of it with practice.  It’s a lot like our muscles and weight training.  If your goal is to become a world class athlete and you’ve been a desk jockey for the last 10 years I wouldn’t give you 250 barbell and ask you to rep out on squats during your first workout.  Instead I would give you a manageable weight with which  you can complete the prescribed number of reps fairly easily.  You would leave the session fatigued but full of confidence.  We would continue to build on that confidence by adding more weight each week till we work up to repping out with 250 pounds.  Start with just one manageable behavioral goal.  One that is ridiculously easy.  Spend a week or two mastering it.  This not only builds your confidence but also your willpower.  Next add one more manageable habit.  Spend a few weeks mastering it then add another behavioral goal to the list and repeat.  This may be a slower process, but you will be building on success and the results are more likely to be sustainable.

5.  We dig ourselves into a deep hole during the holidays: The average American can gain between 7 and 10 pounds during the holidays.  They go into the holidays fat and come out even fatter.  If it wasn’t overwhelming before the holidays it is even more so now.  It’s like giving yourself a handicap at a game where the odds are already against you.
Solution: I’ve never seen the purpose of waiting till the right time of year to change something in your life (especially if you’re not happy with it).  Start your weight loss goal before or even during the holidays.  That doesn’t mean you can’t enjoy your favorite treats and meals.  It just means you need to practice moderation.  During the holidays I suggest following the 80/20 rule.  This means you can follow sound nutritional principles 80% of the time the other 20% you can indulge a little.  This translates into following clean nutrition principles 4 days in a row and on the 5th day enjoy a treat.  This ensures you can live a little but avoids the guilt and despair of finding yourself in a deep hole come January one.

Let me know if you need any help accomplishing your New Year’s Resolution

Friday, June 21, 2013

Eat Mushrooms--the other white meat

Vegetables don’t have to be a bright in color to be nutrient dense. For example, the brown and white portobello mushroom is an edible fungus filled with beneficial vitamins and minerals such as potassium, copper, selenium, and disease fighting phytochemicals. 
Portobello mushrooms can be eaten raw or cooked like any kind of mushrooms, but the size of the portobello mushroom is an easy replacement for a burger or meat on any sandwich.
Next time you anticipate having vegetarian friends over for a BBQ, why not grill portobello burgers! 
- See more at: http://corp.fitnesstogether.com/nutrition-together/nutrition-tips/#sthash.DzrGKm9r.dpuf

Wednesday, June 19, 2013

Recipe: Grilled Portobello Mushroom Burgers

Pesto is the ketchup on a portobello burger. Make a simple pesto with heart healthy walnuts, instead of expensive pine nuts, and fresh basil leaves, olive oil, and garlic to spread on your burger!

INGREDIENTS:

Yield: 4 servings (1 serving =1 portobello mushroom cap with 1 Tablespoon of pesto)

4 portobello mushrooms, stem and gills removed
4 whole wheat burger buns
2 red bell peppers, cut in half
1 Tablespoon of olive oil
2 cups of fresh arugula

Mushroom Marinade (Homemade Italian Dressing)

·       1/4 cup olive oil
·       2 Tablespoons of white vinegar
·       1 Tablespoon of a salt substitute with herbs and spices

Heart Healthy Pesto:

·       2 oz fresh basil leaves (about 1 cup)
·       1 cup walnut halves
·       ½ cup olive oil
·       3 large garlic cloves

DIRECTIONS:

Pre-heat grill to 350 ° F. Whisk together the mushroom marinade ingredients. Brush marinade onto to both sides of the mushroom caps. Let marinade sit for 10 minutes. Grill mushrooms for 3 minutes on both sides. Sauté red bell pepper halves with olive oil until peppers are soft and browned on both sides. Place all pesto ingredients into a food processor and blend pesto until a spreadable consistency.

Time to build your burger. On one half a bun, place the grilled portobello mushroom cap, sautéed red bell pepper, and ½ cup arugula. On the other half of the bun, spread 1 Tablespoons of pesto and place the bun on top of the other bun to complete your burger! 

Nutrition Facts Per Serving: Food weight: 3.0, Calories: 297 kcal, Fat: 15 g, Cholesterol: 0 mg, Carbohydrates: 34 g, Dietary Fiber: 7g, Protein: 10g, Sodium: 203 mg
- See more at: http://corp.fitnesstogether.com/nutrition-together/cookbook/recipe-of-the-week/#sthash.3ut4Abce.dpuf

Friday, June 14, 2013

Eat Legumes—the longevity food!

Legumes (beans, peas and lentils) are plant power foods that are simply bursting with nutrition. I encourage you to embrace these small life-saving plant proteins. Lentils, for example, have been part of the culinary culture of the Mediterranean throughout the ages. These seeds may be petite, but they are nutrition giants, loaded with the heart healthiest of ingredients including fiber, antioxidants, plant protein, vitamins, minerals, and iron — and all this for just pennies on the dollar. Legumes’ complex carbohydrates provide long-lasting energy and plant protein, and unlike animal protein are rich in plaque fighting fiber and phytochemicals. What’s more, research suggests that eating a daily serving of legumes might just be the dietary secret to longevity. Chick peas (a.k.a. garbanzo beans) definitely count as a legume. Chickpeas are the foundation for hummus—so versatile—this is the perfect season to use for dipping veggies at your outdoor BBQ or as a sandwich spread. - See more at: http://corp.fitnesstogether.com/nutrition-together/nutrition-tips/#sthash.vEAN8bTp.dpuf

Wednesday, June 12, 2013

Recipe: Dr. Janet’s Easy Gazpacho

Light, cold and refreshing!

INGREDIENTS:

Makes ~ 6 cups or 6 servings.
Ingredients
  • 1 cup fat-free chicken or vegetable broth
  • 1 can (28 oz.) tomatillos, drained
  • 1 medium cucumber, peeled, seeded and coarsely chopped
  • 1/2 cup packed baby spinach leaves
  • 12 cups packed romaine or other dark green lettuce leaves, chopped
  • 1/2 medium green bell pepper, seeded and chopped
  • 1/2 mild white onion, like Bermuda or Vidalia, chopped
  • 2 Tbsp. chopped fresh cilantro leaves
  • 1 clove garlic, chopped
  • 1 Tbsp. canned diced green chilies
  • 1 Tbsp. extra virgin olive oil
  • Juice of 1 lime, or to taste
  • 1/4 tsp. cumin powder
  • 1/4 tsp. sugar
  • 2 slices whole wheat toast (crusts removed), cubed
  • Salt to taste, if desired
  • Hot sauce to taste, if desired
  • 1/4 cup finely minced chives, for garnish 

DIRECTIONS:

1.   Place first 10 ingredients in blender and puree until smooth. Add oil, lime juice, cumin, sugar and bread. Blend until smooth. Let mixture stand 2 minutes to allow bread to absorb liquid. Puree again until smooth. Season to taste with salt, hot sauce and more chilies and lime juice, if desired.
2.   Transfer to bowl or pitcher and chill until very cold.
3.   Before serving, check seasoning and add more, as desired. Garnish with chives, if desired, and serve.
Food weight: 1.0
Calories: 97
Protein: 4 g
Sodium: 324 mg
Fat: 4 g
Carbohydrates: 12 g
- See more at: http://corp.fitnesstogether.com/nutrition-together/cookbook/recipe-of-the-week/#sthash.iKSR8Dd8.dpuf

Friday, June 7, 2013

Thank Heaven for Ripe and Luscious STRAWBERRIES!

Are you a strawberry lover? If so, you are in for a treat because it's strawberry season!
 
Did you know that citrus fruits are not the only fruit that contain a large source of vitamin C? In fact, eight strawberries contain 140% of the recommended daily intake for vitamin C! Vitamin C helps maintain a healthy immune system and is a natural anti-inflammatory--decreasing your body’s systematic inflammation.

If you are craving sweet strawberries, June and July are the best months to buy ripe and cheap strawberries. You will notice the amount of strawberries in the grocery stores (or better yet, the farmer's market) will increase greatly, as the strawberry harvest is happening now!

Wednesday, June 5, 2013

Recipe: SENSATIONAL STRAWBERRY SALSA

Since it's strawberry season, why not tap into sweet and luscious seasonal strawberries by whipping them up in a homemade salsa! Salsa is a low calorie multipurpose food that can be used as a dip with vegetables and tortilla chips, a dressing on salads, a condiment on tacos, quesadillas, and fajitas, or a refreshing sauce to top baked/grilled fish, chicken, shrimp, and scallops.

Food weight: ZERO per 1/4 cup serving!!!!!!!!!!!!

INGREDIENTS:

Yields: 16 servings (serving size = ¼ cup)
 
 
1 pint of fresh strawberries, chopped
1 small red onion, chopped
1 cup tomatillos (green tomatoes), chopped (approx. 4 tomatoes)
¼ cup fresh cilantro, minced
1 jalapeno, seeded, minced
Juice from 1 fresh lime

DIRECTIONS:

In a medium size bowl, mix all the ingredients together. Serve immediately or refrigerate until ready to serve.
 
 
Nutrition Information Per Serving:
 
Food weight: 0!, Calories: 16 kcal, Carbohydrates: 2g Dietary Fiber: 1g Fat:  0g Cholesterol:  0mg Protein: 0g, Sodium 0 mg