Sick of chicken? Here are 11 more ways to get protein!

1. Eggs - Eat the whole egg, not just the white. The yolk is actually the most nutrient dense portion of the egg, providing a ton of vitamins and minerals.

2. Shrimp - Grill, or sautee them in some organic butter or extra virgin olive oil. Mix with veggies and enjoy.

3. Salmon - An awesome fatty fish containing loads of protein and a healthy dose of omega-3 fatty acids.

4. Protein Powder - Super convenient and great for those between meal snacks. Look for a brand that contains both slow and fast acting proteins like whey (fast) and casein (slow) for hours of protein feeding your muscles from a single shake.

5. Ground Turkey - Super lean and great for chili or burgers.

6. Pork - The "other" white meat, just as lean as chicken when you get the right cut. Go for the boneless chops and trim the outer fatty edge.

7. Chicken Sausage - You probably won't notice the difference between chicken sausage and "regular" pork sausage, but it contains a much more moderate amount of fat...great for those protein and carb meals.

8. Beans - Like black beans, kidney beans, red beans, navy beans, black eyed peas, lentils and the list goes on and on are actually the least expensive protein source globally! They are Low glycemic and high in fiber. Add it to your turkey chili, or any other meal you want for that matter.

9. Bison - All the taste of beef while being incredibly lean. Great for protein and carb meals when you're wanting to limit the fat content of a meal while still packing a mean flavor punch.

10. Grass-fed Beef - Grass fed beef is rich in Conjugated linoleic acid (CLA), a special fat that has actually been shown to result in fat LOSS.

11. Greek yogurt packs twice the protein of regular yogurt. Go with the plain variety and sweeten with a packet of stevia or truvia if you'd like.

White Bean Soup with Sausage and Kale

Once we start having chilly fall evenings, I tend to pull out my slow cooker, and I find myself adding kale to soups and 

sauces pretty frequently. Occasionally, I'll make this with sausage for my hubby and kids but I prefer to use a Turkey sausage for myself.

Here are a few other meals you can use with your slow cooker 

White Bean Soup with Sausage and Kale(Serves 6-8)

• 1 pound hot Italian sausage (casings removed)
• 1 tablespoon red wine vinegar
• 1/2 pound dry white beans (canellini or great northern), rinsed
• 1 yellow onion, diced
• 2 ribs celery, diced
• 1 carrot, peeled and diced
• 1 large clove garlic, minced
• 6 cups chicken broth
• 3-4 sprigs fresh thyme
• 1 large tomato, diced
• 1 large bunch kale, thick stems removed and chopped
• Parmigino-reggiano cheese (optional)

Preheat a large skillet over medium-high heat and cook the sausage, breaking it up with a spatula as it browns.  Once the sausage is cooked through, add the red wine vinegar to deglaze the pan and scrape up any browned bits from the bottom of the pan.  Transfer the meat and drippings to your slow cooker.

Add the beans, onion, celery, carrot, and garlic to the meat in the slow cooker, and stir to combine.  Add the chicken broth and the sprigs of fresh thyme.  Cover and cook on low for about 6 hours.

Approximately 30 minutes before serving, stir in the tomato and the kale. Once the tomato is warmed through and the kale has wilted into the soup, serve topped with flakes of parmigiano-reggiano cheese, if desired.

DIET: Barbecue Survival Tips

Summer Barbecue Survival Tips

Summertime is a special time of year that finds us enjoying time with our friends and families at barbeques and picnics.

To keep to your weight loss plan this summer, follow these helpful tips for surviving summer barbeques. Use them to create healthier options for yourself, your family and your friends.

Appetizers
Share baked chips or non-starchy vegetables like snap peas, zucchini wedges and sliced yellow peppers. Choose fat-free dips or fruit salsa. Snack on frozen grapes, strawberries or pineapple slices while the food is cooking.

Beverages
Serve non or low-calorie beverages, such as sparkling water, iced tea or diet soda. Garnish with mint, raspberries, grapes or orange wheels. If you choose to drink alcoholic beverages, opt for light beer or make wine spritzers with four ounces of wine and four ounces of club soda.

Fruits/Desserts
Prepare a fresh fruit plate, fruit salad or fruit kabobs for dessert using seasonal berries and melons. Serve grilled fruit, such as grilled pineapple or peach halves, as a side or a dessert.

Meats
Grill lean meats such as chicken, fish or steak (loin or flank) with little or no fat. Rub meats with herbs and spices before grilling to add more flavor without adding fat. Use low-fat or fat-free salad dressings as marinades for poultry, fish and lean meats.

Side Dishes
Make potato salad, macaroni salad and coleslaw with fat-free mayonnaise, sour cream or yogurt; mix in chopped celery, cucumber, onions and carrots to add volume without extra calories. If you use a packaged rice or pasta mix, discard half of the seasoning mixture, use a lower-sodium mix or add in your own seasonings, such as garlic powder or red pepper flakes.

All you need to know about Protein Powder

While food sources of protein are plentiful, there will come a time in your busy day when eating a baked chicken breast or a hard-boiled egg just isn’t an option. Your easiest solution? 

Protein powders. Not only are they convenient (there’s nothing faster than adding a scoop of protein powder to your oatmeal, shake or yogurt) but also of the many types available, each one provides additional health benefits beyond just building muscle. In fact, whether you’re a meat-eating gal looking to reduce belly bloat or a vegan trying to meet your nutritional needs and get buff, there’s a protein powder for everyone.  

Find yours with this handy guide.

Key:
1. Repairs and builds muscle
2. Aids in fat burning
3. Boosts postworkout immunity
4. Improves general health
5. Vegetarian/vegan option

Whey

Repairs muscles, fast!
25 grams of protein per scoop.*
*Average scoop size is 30 grams.

When it comes to building lean muscle, research proves that whey’s the way. As the most popular protein powder on the market, whey provides an ideal array and proportion of amino acids to assist with muscle recovery and growth, as well as enhancing fat loss. Derived from milk, whey is considered the fastest-digesting “complete” protein, which means that it contains all the essential building blocks of muscle (amino acids), including high amounts of the all-important group of branched chain amino acids (BCAA). BCAAs become depleted after exercise and are needed for the maintenance of muscle tissue. That’s why it is so often recommended to consume whey within minutes after your sweat session to quickly repair muscle damage.

Health Benefit: May help fight cancer through its antibody content, shows research. Whey can also aid your body’s own production of disease-fighting antioxidants.
Best Buys: Whey concentrates and whey isolates. The concentrated version contains the protein itself, but also some carbohydrate (lactose) and fat from milk. Whey protein isolate is virtually only whey protein, with trace amounts of carbohydrate. Isolates are ideal if you’re lactose intolerant but they are slightly more expensive than concentrates.

Casein 

Builds muscle while you sleep!

15 to 20 grams of protein per scoop.*

The other milk protein, casein, is also a complete protein. However, casein has a lower biological value (BV) than whey, meaning that a lower percentage of protein is absorbed out of the total protein consumed. The plus? Casein provides a slower and prolonged release of amino acids over time. This slow release is important for reducing muscle damage, which can occur for up to 48 hours postworkout. (Do you recall ever being sore two to three days after a workout?) For women looking to maintain lean muscle tissue, casein may be more beneficial before bed because the slow absorption will supply the body with protein through the night when the body enters a catabolic state (breakdown of protein tissue for energy). This slow release can also help you to feel fuller longer, thereby supporting weight-loss efforts by helping you take in fewer calories.

Health Benefit: Extremely high in glutamine, an amino acid that boosts immune function.
Best Buys: Micellar casein (the natural, unaltered form of casein found in milk) and calcium caseinate, which helps to strengthen bones. Look for casein that has not been hydrolyzed as this actually turns it into a fast-acting protein, similar to whey.

Soy
Ideal for all women!
20 to 25 grams of protein per scoop.*
A popular vegetarian protein source, soy protein is something that meat-loving gals should also consider for boosting overall health. And although sports research shows that soy results in inferior strength gains when compared to whey, the differences are minimal for a healthy woman. At the end of the day, an elite athlete may need the slight edge of whey due to heavy training, but for the average active gal, soy protein powder provide the biggest bang for your “health” buck.

Health Benefit: Research shows that soy can lower cholesterol levels to improve your heart health. Soy isoflavones have been shown to combat menopausal symptoms and reduce breast cancer risk.

Best Buys: Soy isolates. They contain very little fat or cholesterol, and provide higher amounts of isoflavones than a soy protein concentrate.


Brown Rice
Easy on the stomach!
15 grams of protein per scoop.*

While much of rice seed is carbohydrate, it does contain some protein, which is extracted without the use of chemicals during processing to make brown rice protein powder. As with all plant proteins (quinoa being the exception), rice protein is incomplete. It lacks one of the essential amino acids, lysine, which helps manage triglycerides (a form of body fat) and is necessary for hormone production and bone growth. You can solve this problem by pairing brown rice protein powder with milk or soy to fill the missing link.
Health Benefit: Some people experience gas and bloating from animal-based powders, like whey and casein, but rice protein is hypoallergenic and easily absorbed, making it very well tolerated if you’re lactose intolerant or have a sensitive stomach.

Best Buys: Consider organic brands when purchasing plant protein powders to minimize your exposure to pesticides.

Hemp 

Great for vegans!

10 grams of protein per scoop.*
Suitable for active people who avoid all foods of animal origin, hemp protein also offers the inflammation-fighting power of essential fatty acids. For your training, the omega-3s in hemp aid in muscle recovery after your workouts. Whole hempseeds also contains about 25 percent of a highly digestible protein, however, the amino acid profile is not complete, but eating a variety of plant proteins throughout the day (a daily mix of beans, legumes and grains) may provide your body with all the essential aminos you need.

Health Benefit: Helps your heart by lowering cholesterol levels with fiber, and the anti-inflammatory omega-3s boost memory, focus and concentration.

Best Buys: Consider organic brands when purchasing plant protein powders to minimize your exposure to pesticides.

Try Them All
Because each form of protein works somewhat differently, choose them with the same care you would when picking out your daytime and nighttime makeup. Here’s a sample starter menu that takes into account the best times you should take each powder, according to research. Try any of these meal ideas as a part of a balanced diet that includes whole food sources of protein. You can reap the health and training benefits of each protein powder plus figure out which one pleases your palate the most.

Breakfast: Mix a scoop of hemp or soy powder into oatmeal.
 
Preworkout: Stir some whey protein into coffee to perk up for a morning workout.
 
Postworkout: Unless you are vegan, always choose whey for quick delivery to repair damaged muscles. Try a scoop in your favorite fruit juice.
 
Bedtime or as a meal replacement: Add casein protein to a cup of non-fat milk.


Fast Facts:

• Skim milk powder delivers both whey and casein. Bonus: It’s inexpensive.
• 30 Grams of protein per meal your body can metabolize at one time. Contrary to popular belief, taking any more than that won’t boost muscle gains.
• Brown rice protein is gluten free and a source of energy-boosting B vitamins

Make Your Breakfast Better NOW!

Typical breakfast foods that most people now eat include:

•    Skim Milk and a Sweet Cereal
•    Toast and Jam
•    Bagel and Cream Cheese
•    “Breakfast Bar”
•    Pancakes and Syrup (usually sugar-free/artificially flavored)
•    1 Egg with Toast

In most of these meals (other than the one with the egg), the primary ingredient is fast-digested carbohydrate, which does nothing to help you lose weight or have the energy you know you should have in the morning.

Rather, instead of eating whole balanced food for energy, people today rely on coffee (often with fat-free creamer and artificial sweetener – you don’t get more artificial than that), which is not good at all for long-term health or body composition.

In order to have the body you’ve always wanted and the health status that others are jealous of, you need to know what you should eat for breakfast. These types of foods will help you feel good, curb cravings throughout the day, and allow you to have lots of energy for exercise and other physical activities you enjoy doing (which helps you look better in your clothes).
So, we’ve created 3 Top Ways to improve your breakfast and make your body a happy, healthy, fat-burning machine.

1.    Add high-quality complete Protein
Most breakfasts are sorely lacking in protein – and no, oatmeal does not have enough protein in one bowl.  This is even despite numerous studies showing that including protein in your breakfast meal, such as having 2 or more eggs, keeps you feeling fuller, and prevents hunger much better than having simple carbohydrates (like a bagel). Higher-protein meal plans are also well-studied for their ability to promote greater fat loss and a quicker metabolism than less protein.

So, at your next breakfast, ensure you include a complete protein choice on your plate such as:

•    Eggs  - 2 eggs a day actually keeps the doctor away. Eat them scrambled with fresh spinach, tomatoes and mushrooms and a side of fresh fruit and your day is going to be great! Or poach or boil them for a quick meal on the go.

•    Whey protein – mix a scoop of whey protein with milk or water and pour this over your favorite bowl of low-sugar cereal. Or, add whey to your blender with flax seed oil, almond milk and berries, for a high protein smoothie. You can also add a scoop of whey to plain oatmeal after cooking to give it a boost.

•    Natural nitrite-free sausage – enjoy this with fresh fruit, steamed vegetables, or toasted Ezekiel sprouted grain bread for a satisfying meal.

•    Organic cottage cheese – mixed with fresh pineapple or tomatoes is a perfect start to your day!

•    Organic plain Greek yogurt – combine this with organic fresh or frozen berries and slivered almonds gives you a perfectly balanced meal.

•    Natural peanut butter – paired with sprouted grain bread, 2 Tbsp of natural peanut butter provides 8-12 grams of complete protein and plenty of healthy fat.

2.    Embrace Fiber
Another important aspect missing from most breakfast plates is fiber. And no – whole wheat bread is not a good source of fiber. Neither are specialty fiber breakfasts bars that are so loaded with sugar that any fiber they do contain (usually from wood pulp) is not worth it. High-fiber meals are more satiating and filling than low protein. Fiber is also associated with lower rates of cancer and diabetes.

Here are ways to include body-beautifying, belly-filling fiber into your breakfast: 

 •    Beans – add 1/3 cup of beans to a breakfast egg burrito made with a sprouted grain wrap, or toss with scrambled eggs and add 5 grams of fiber to your plate.

•    Berries – organic berries are a great addition to oatmeal, smoothies, low-sugar cereal, and yogurt, and can add 2-3 grams of filling fiber.

•    Oatmeal – the problem with most oatmeal is all the added sugar, but 1/3 cup of oats has 3 grams of fiber and no sugar! It’s perfect paired with eggs, organic cottage cheese or whey protein for a complete meal.

•    Sprouted grain bread with nut butter – found only in the freezer section of your grocery store, sprouted grain bread has 3 grams of fiber per slice, and nut butter has ~2 grams for a total of at least 5 grams of fiber to start your day.

•    Fresh Fruit paired with a higher protein dish (yogurt, eggs) – one apple provides about 5 grams of fiber, ½ a medium grapefruit provides 6 grams of fiber, and 1 kiwi provides about 2 grams of fiber.

•    Ground Flax Seeds – toss a tablespoon or two in with your breakfast protein smoothie, or add to hot cereal.  Two tablespoons have 8 grams of fiber, and can help balance your hormones while lowering your bad cholesterol levels.

•    Avocado – this “skinny” fat food is great on eggs. When cut in half, it packs in a whopping 5 grams of fiber and plenty of healthy monounsaturated fat that help promote a flat belly and a healthy heart.

3.    Include Vegetables
Unless you have a vegetable omelet, most breakfast dishes include little to no vegetables at all. However, vegetables are low-calorie, nutrient-dense and prevent many, many diseases that inflict us today. As one successful weight-loss client told me, “You can eat as many vegetables as you can fit in your body and you’ll still lose weight.”

Try these easy ways to add more vegetables to your meal and make your breakfast perfect:

•    Spinach – add spinach to your eggs while cooking or stuff a large handful in with your favorite smoothie; it may make your smoothie green, but it also makes it thicker and more satisfying without ruining the taste.

•    Tomatoes  and cucumbers – add chopped to a bowl of organic cottage cheese for a crunchy, high- fiber breakfast.

•    Baked squash – gourds such as acorn squash and butternut squash are delicious vegetables to include at breakfast. Just sprinkle with cinnamon once cooked and eat with eggs and you’ll be in breakfast heaven.

•    Potatoes – no, potatoes are not evil, and yes, they can help you lose weight. Have a small side of homemade hash browns cooked with olive oil and a pinch of sea salt, along with your favorite protein item, and you’re adding at least 2 grams of fiber, and plenty of hunger-fighting, fat-burning nutrients to your diet.

References:
Increased dietary protein consumed at breakfast leads to an initial and sustained feeling of fullness during energy restriction compared to other meal times.
Leidy HJ, Bossingham MJ, Mattes RD, Campbell WW.
Br J Nutr. 2009 Mar;101(6):798-803.

Consuming eggs for breakfast influences plasma glucose and ghrelin, while reducing energy intake during the next 24 hours in adult men.
Ratliff J, Leite JO, de Ogburn R, Puglisi MJ, VanHeest J, Fernandez ML.
Nutr Res. 2010 Feb;30(2):96-103.

 

50 Reasons You may be Gaining Weight!

We found this list of surprising causes of weight gain and thought it was worth sharing with you. So often we blame a lazy, convenience driven culture for the reason our population is overweight and obese. We shouldn’t overlook that so often there are genetic or other environmental factors that play just as much a part in our expanding bellies as do fast food combo meals.




Medications
The side effects of your prescription or even over-the-counter medicines can often include weight gain. Read the label, and check with your doctor prior to taking, or if you notice a sudden raise on the scale. Some common medications that have been linked with weigh gain include:
- Antidepressants
- Diabetes Medication
- Birth Control


Lifestyle
When life strikes, your health and weight can often be affected. Even minor changes or upsets in your normal routine can wreak havoc on your body. If you’ve made minor or major changes in your lifestyle to better your health, persevere even in the face of vacation and stress. The rewards are worth it! Some common lifestyle and environmental culprits are:
- Sleeplessness/Insomnia
- Consuming too much high fructose corn syrup
- Smoking cessation


General Physical Factors
Deep within your body there’s an entire world at work that you’re rarely aware of. Your genes, DNA, overall health, and other factors all play an important role in how well you lose or gain weight. Be aware of your physical health and express concern to your doctor if you think there’s a rogue agent at play.
- Menopause/Aging
- Food allergies
- Pregnancy

Disease and Illness
You’ve likely heard mention from friends or the media that some of these illnesses can be the cause behind sudden weight gain, or an inability to lose weight. It’s worth a check-up to find out what the status of your health is and to fight back against any of these diseases.
- Hypothyroidism
- Ovarian cysts
- Blood sugar imbalance


We’ve shared some of the highlights from this list of 50 Surprising Causes of Weight Gain. Learn more about these 50 weight saboteurs

DO THIS NOW: Cook with Coconut Oil/Butter

What the difference is between Coconut oil and Coconut butter? 

They are actually the same thing! Coconut oil is a solid below 78 degrees Fahrenheit and in it's solid state it is called coconut butter. 




What is Coconut Butter/Oil? 
Coconut Butter/Oil is extracted from mature coconuts that have fallen to the ground. They are split in half and the interior white flesh is shredded. These flakes are then pressed at 90 degrees Fahrenheit and the oil is extracted and filtered.

Coconut oil is in essence, a natural antibacterial, antiviral, 

antifungal, and antiprotozoal food. 

Why Should I use it?

Unlike the cooked, clogging, cholesterol-soaked, saturated animal fats found in meats and dairy products, coconut butter is a raw saturated fat containing mostly medium-chain fatty acids which the body can metabolize efficiently and convert to energy quickly. Coconut butter contains no cholesterol and does not elevate bad (LDL) cholesterol levels. By weight, Coconut butter has less calories than any other fat source.

The medium-chain fatty acids (MCFA’s) in coconut butter possess incredible properties. Unlike vegetable or canola oil, coconut oil does not turn rancid when heat is applied, and retains all its healthy properties. Coconut butter is the most stable (of any known oil/butter) at high temperatures (up to 170 degrees Fahrenheit).

Coconut oil contains lauric acid, which has anti-fungal properties. You could even try massaging between your toes if you are prone to athlete's foot. 

OK I am sold, now what do I do with it?

Coconut butter can be used as a food. It can be eaten straight or blended into a salad dressing or mixed into a smoothie Recommended daily intake: 1 to 4 tablespoons.
Coconut butter can also be used as a skin lotion. It is very effective against dry skin. 

Coconut butter should be stored in a cool, dark area. It can be refrigerated after opening, but this is not required to insure freshness. All butters and oils are light-sensitive, they should be sealed in black containers to insure no light penetrates the container and damages the oil. 

Health Benefits of Coconut Oil/Butter

• Improves digestion.
• Provides quick energy.
• Improves insulin secretion and utilization of blood glucose.
• Relieves stress on the pancreas and enzyme systems of the body.
• Can be easily absorbed and utilized by those who have trouble digesting fats or who have gallbladder disease.
• Improves calcium and magnesium absorption for the development of strong bones and teeth.
• Aids in the absorption of minerals and fat-soluble vitamins.
• Is lower in calories than any other fat.
• Supports thyroid function.
• Supports and aids the immune system.
• Helps protect against disease-causing bacteria, viruses, yeast, fungi, and parasites.
• Is heart healthy; does not increase blood cholesterol or platelet stickiness.
• Does not create free radicals like other vegetable oils and is stable under cooking temperatures.
• Helps protect the body from free-radical damage.
• Helps you to look and feel younger.
• Makes skin smooth and soft.
• Reduces the need for essential fatty acids.
• Does not deteriorate like polyunsaturated oils so has a long shelf life.

 

 

Boost Metabolism naturally

How can I raise my metabolism? 

Here’s How:

Enjoy great food and then burn fat effortlessly in your sleep! Does that sound too good to be true? Believe it or not, the following tips have been proven to help raise your metabolism, which causes your body to burn fat 24-7. These minor changes in the way in which you eat will jump start your metabolism and turn you into a calorie burning machine. Read on for simple and easy ways to feast your way to a faster metabolism.


Before you start any weight loss plan it is important to get yourself into the right mindset. Have you started weight loss programs in the past only to abandon ship a few days later? Are you skeptical that you will ever reach your fitness and weight loss goals? Wait—don’t give up hope!

This time, instead of forcing a drastic and strict diet upon yourself, try incorporating a few of the following tips into your daily life. You don’t have to lose all of the weight at once, but you do need to make at least one small step in the right direction everyday. Remember, every journey is made up of many small steps in the right direction! Keep making healthy improvements to your lifestyle and, before you know it, you will arrive at your goal.

1) More is better
Eating small meals throughout the day increases your metabolism, while eating too few meals throughout the day kills your metabolism. The first thing that you need to know about how to eat to burn fat is this fact: Eating small meals every 3-4 waking hours will increase your metabolism and reduce fat storage. This is a proven fact that bodybuilders, models, athletes and lean people everywhere abide by.


2) Get the Good Stuff
Eat complex carbohydrates instead of simple sugars. Eat Clean - Tosca Reno has a series of books that are very helpful in outlining this! Your body is in constant need of carbohydrates to be converted into glucose and used as fuel. When your body has extra glucose it will be stored as fat for later use. Complex carbohydrates, such as whole grains, legumes, and vegetables, take longer to break down into glucose and will therefore be less likely to be stored as fat than simple carbohydrates such as table sugar, or fruit sugar. Also, complex carbohydrates often contain more nutrients than simple sugars.

3) First Things First
Eating Breakfast literally gets your engine started and gets your metabolism going. Eating right when you wake up is vital to breaking the fast your body goes into every night. Three to four hours after you eat your body shuts down your metabolism and acts as if it needs to store food. This is a great function to have if a famine breaks out and you don’t see food for weeks. Since this probably isn’t the case for you, it is pretty annoying when your body starts packing on the pounds. So, in order to communicate with your body that it is healthy, well fed, and not in need of extra fat storage, you need to start your day off with a small meal and continue to eat small meals every 3 – 4 hours.

4) No More Late Eats
Your body is most prone to store foods eaten right before bed directly as fat. Although comfort food seems to taste better right before bed, it is also more prone to stick with you when eaten late at night. One Step Weight Loss Tip: It has been proven that not eating three hours before bed reduces fat storage throughout the night. If you go to bed at 10 pm, finish eating for the day no later than 7pm. Once you have made this a habit, you will be ecstatic over the long- term weight loss!

5) Bottoms Up
Drink lots of water. Water is the healthiest beverage that you can drink. Water is needed for every function of your body, including the burning of fat. Try drinking a big glass of water in the morning, before meals, while exercising, and before bed.

You will be delighted with the results! Now that you have been enlightened on the dangers of popular diets and are armed with valid education on the subject of diet and weight loss—let’s move on to the next step...Resistance Training. 

Come back Wednesday to learn how this powerful act will skyrocket your resting metabolism...which means burning fat while sitting on the couch and even while sleeping.

Solution to the dieter’s dilemma

Solution to the dieter’s dilemma.

Here it is:

Forget about the quick-fix, focus instead on lifestyle.
Oh, I know—changing your lifestyle is hard - does this sound like you?

•    Switching from your daily mocha java frappacino (which is l-o-a-d-e-d with
sugar) to plain coffee is boring.

•    Resisting the urge to following your nose through the drive-thru for a quick
bite (why does fried food smell so good?) and sticking with a baggie of
carrot sticks isn’t satisfying.

•    Ignoring the couch after a long day of work (yes, I know your couch looks
lonely, but trust me it can live without you for another hour) and cranking
through an hour of exercise seems ludicrous.

•    Turning your nose up to a bowl of comforting ice cream just before bed
(preferably the kind with chocolate swirls) and reaching instead for a piece
of fresh fruit feels like torture.

So why do it?
We live in the world of give-it-to-me-now. You deserve to be happy. You deserve to have everything you desire right at your fingertips. You shouldn’t have to work for anything. I’m sorry, folks, it just doesn’t work that way.

If you want to enjoy the benefits of confidence, good health, including a lean, fit body, you have to become acquainted with one powerful virtue.

Will power.

Just because you want to eat it (a donut, a burger and fries, a candy bar, a slice of pizza...) doesn’t mean you should! It is a little thing called will power that keeps fit and healthy people at their ideal weight. If you think that the hard body that runs around your block is immune to the powerful draw of delicious fat-laden food—you’re in for a surprise! Chances are that the fitness buffs you know love unhealthy food even more than you do.

Well, why do they look so much better than me?
You already know the answer by now, but I will indulge you. They have will power to just say no to unhealthy food 9 times out of 10. Did you catch that last part? 9 times out of 10. Because even the buffest guy and thinnest gal take the occasional opportunity to treat their taste buds to something other than lean meats and veggies. But they don’t treat themselves everyday of the week.

You Can Do It To!
If you truly want to lose weight and to improve both your appearance and your health then listen up! I am not going to insult your intelligence by telling you what foods you shouldn’t eat and what exercises you should do. Chances are, you know all of that.

However, I will give you this one piece of advice that, when followed, will result in the body of your dreams:

The next time you reach for an indulgence and the little voice in your head says “Maybe I shouldn’t....” listen to that little voice. Put down the croissant and pull on your workout clothes.

Call you fitness coach to talk you down if you need to. 

Don't have a Fitness Coach? Find one here!

Want to find out ways to boost your metabolism naturally? Come back tomorrow!

MYTH: Avoid eating all FAT!

Fat has gotten a bad rap because of its high caloric content per gram, however, there are many benefits of having fats in your diet.

There’s only one type of fat you want to avoid at all costs: trans fat. This man-made fat is not only bad for your health, but it can increase lean muscle breakdown and fat storage. The fact is, you need about 20-30% of your total calories from fats, as research shows active people with lower fat intake have lower hormone and energy levels.

So be sure to consume monounsaturated and omega-3 fats, with foods such as avocados, nuts, olive oil, salmon and trout.

WHY? These fats aren’t readily stored as body fat, they are easily burned for fuel during exercise and they stimulate fat burning.

Chipotle Flank Steak Tacos With Pineapple Salsa

Healthy Steak Tacos

Craving Mexican food? There's no need to go out for a heavy, calorie-loaded Mexican dinner. Forgo the extra fat and calories, and instead create this delicious steak taco meal for your family. It combines savory and sweet flavors and can be prepared in less than 25 minutes!
 





Chipotle Flank Steak Tacos With Pineapple Salsa
Ingredients

• 12 soft whole-wheat or whole-grain tortillas
• 1 teaspoon extra-virgin olive oil
• 1 teaspoon chipotle chili powder plus 1 pinch, divided
• 1 teaspoon Kosher salt, divided
• 1 pound organic flank steak beef, trimmed of fat
• 1 organic pineapple, peeled, cored, and cut into 1/2-inch-thick rings
• 1 organic red bell pepper, finely diced
• 1/2 cup minced red onion
• 1/4 cup chopped fresh organic cilantro
• 2 tablespoons red wine vinegar

Preparation

1. Preheat grill to high. Stack tortillas and wrap in heavy-duty foil. Combine oil, 1 teaspoon chipotle powder, and 1/2 teaspoon salt in a small dish. Rub mixture into both sides of steak. Place the tortilla stack on the coolest part of the grill or upper warming rack, if possible, and heat, flipping once, until warmed through and very pliable.
2. Meanwhile, grill the steak for 4 to 6 minutes per side for medium, or until desired doneness. Grill pineapple rings until moderately charred, 1 to 2 minutes per side. Remove the tortillas, steak, and pineapple from the grill. Let the steak rest for at least 5 minutes before slicing very thinly crosswise into strips.
3. Meanwhile, dice the pineapple and transfer to a medium bowl. Add bell pepper, onion, cilantro, vinegar, the remaining pinch of chipotle powder, and the remaining 1/2 teaspoon salt; toss to combine. Serve the sliced steak in the warm tortillas with the pineapple salsa.

Makes 6 servings.

7 Easy Steps to Success

7 Easy Steps to Success

I know, I know—you are sick and tired of weight loss solutions being classified as “easy”, but stick with me during this series of blog posts, as I explain how it really can be easy. Most weight loss solutions fail because they only offer a partial solution to your weight gain and do not truly address your weight gain triggers. This means that the few pounds you do lose will come flying back on with astounding speed. In order to attain and sustain healthy weight loss you need to include the following seven steps:

Step 1) Education—A little know-how goes a long way
Step 2) Resistance Training—Muscle tone burns fat
Step 3) Cardio Training—Strengthen your heart, shrink your waist
Step 4) Nutrition—Eat to be fit and healthy
Step 5) Challenge—Avoid the dreaded plateau
Step 6) Support & Motivation—Guarantees your success
Step 7) Hey, this is fun!

These seven steps are what make a person lean, toned, fit and strong – for a lifetime. The following pages will dive into each topic in depth and give you all the “gems” you need to effectively reach your fitness goals.

To ensure that you get quick and permanent results I suggest that you join one of our CardioCore Fitness classes which will not only educate you, provide resistance training, cardio training, nutrition guidance, and challenging workouts, but will also provide fuel in the form of motivation and success in the form of accountability as you have a great time!

Click here to read the next in the series

Feeling sick? The best offense is good defense!

You’ve heard it before: The best offense is good defense.

During cold and flu season, nutrition plays a major role in how well your immune system can fight off sniffles and coughs. The better you eat, the stronger your immune power. On the other hand, the more nutrient deficiencies you have, the more vulnerable you are to getting sick.

To keep your immune system working at its best, increase your intake of these foods during cold and flu season. You’ll be glad you did.

1. Mangoes

Mangoes include a broad spectrum of antioxidants, including vitamin A and zinc. Vitamin A enhances immunity by revving up the function of white blood cells, which fight infection. Zinc is one of the most important nutrients for maintaining an overall healthy immune system.

How to get it: Whip up some mango salsa or a mango smoothie, or top yogurt with fresh mango slices. Strive to consume about 1 cup a day for the best benefit.

2. Garlic

Sometimes referred to as the “poor man’s antibiotic,” garlic has been eaten for centuries for its broad spectrum of therapeutic benefits. It is believed to stimulate the immune system by increasing the number of lymphocytes (white blood cells). Even more, two compounds found in garlic, inulin and allicin, are thought to be responsible for effectively killing bacteria as well as intestinal parasites.

How to get it: Add fresh garlic to sauces and dressings. Try to eat at least a clove every day during flu season.

3. Mushrooms

Chinese medicine and Eastern cultures have relied on mushrooms for their health benefits and immune-boosting properties for centuries. Beta-glucans, a type of sugar found in both raw and cooked mushrooms, are believed to be responsible for the immune-stimulating properties.
In addition, mushrooms are the only vegetable that naturally contains vitamin D, and decreased blood levels of vitamin D have been correlated with an increased risk of catching the influenza virus.

How to get it: Add mushrooms to salads, sauces and omelets. Eat about 1 cup of white button, crimini, shitake, maitake, reishi or portobello mushrooms every day.

4. Salmon

During the winter months when the air is dry, mucous membranes dry out and crack, providing the perfect opportunity for viruses and other nasty bugs to enter the body. Eating more fish that are rich in omega-3 fats can help maintain healthy cell membranes. Salmon (and other seafood) is also a source of selenium, which has been shown to reduce the severity of a virus once a person is exposed.

How to get it: Broil a salmon fillet or salmon steak and serve with fresh mango salsa. Eat salmon twice a week.

5. Green Tea

Drinking plenty of fluids during flu season is especially important for hydration as it helps the body maintain a strong defense against bad bugs. Green tea also contains epigallocatechin gallate, which has been shown to stop the common cold from spreading.

How to get it: Drink 2 to 3 cups of green tea each day to get immune-boosting benefits and stay hydrated.

6. Yogurt

Aside from being an excellent source of calcium, dairy products like yogurt provide immune-boosting vitamin D and probiotics (also referred to as “live active cultures”). Vitamin D’s production of antimicrobial substances is believed to stop viruses from spreading in the body. Probiotics found in yogurt can help the body fight infections and boost immunity by fortifying the healthy bacteria found in the digestive tract.

How to get it: Yogurt parfaits are the perfect breakfast or dessert. Make tangy salad dressings with plain yogurt or add to smoothies for an extra nutritional boost. Consume two servings of yogurt daily.

7. Almonds

Almonds contain vitamin E, which may help prevent colds and ward off upper respiratory infections. Vitamin E is a powerful antioxidant that works in combination with other nutrients found in almonds, including selenium and magnesium.

How to get it: Make your own granola with toasted almonds, rolled oats and cinnamon. Or use almond butter instead of peanut butter. Eat about 22 almonds (or the equivalent) a day.

8. Spinach

Spinach is a nutrition powerhouse offering several key nutrients that help to boost immune function and health. It is a rich source of vitamin A, vitamin E, vitamin K, magnesium, folate, iron, vitamin B-2, calcium, potassium, vitamin B-6, copper, protein, phosphorus, zinc, niacin, selenium and omega-3 fatty acids. With all these vitamins in one food, it’s no wonder everyone should be consuming more of this leafy green.

How to get it: Saute spinach with garlic and onions. Or make a spinach salad with pomegranate dressing, topped with toasted almonds. Try to have about 2 cups a day.

Three Food myths that make you fat

Food Myths That Make You Fat

Dr. Oz :)

You know those people who say they can gain weight just by thinking about a muffin? Are you one of them? Well, they (and you) are partly right. Thinking the wrong things about what you eat can make your waist expand. Fortunately, you just need to change your mind (and a few habits) to change your waist.

Myth: Low-fat foods are lower in calories.
Truth: Low-fat foods sometimes contain as many or more calories than their fat-free cousins. When the fat comes out of a food, manufacturers often need to add sugar or sodium for flavor. Check labels!

Myth: The fat you eat turns into fat.
Truth: Everything you eat has the potential to turn into fat if it's not used by your body when absorbed through your intestines. The fact is that you need good fats, like those in nuts and fish, to control inflammation in your body (even the inflammatory response itself can contribute to obesity). Plus, the right kind of fat helps keep you feeling full, so you don't inhale everything in your path a few hours later.

Myth: One big meal is better for your waist than three smaller ones.
Truth: Anecdotal evidence indicates that people who eat all of their calories in one meal gain more weight than those who space calories over three meals. Why doesn't this technique work? First, because the one-timers are kicking into their starvation mode, making their bodies want to store fat rather than burn it. And second, you expand your stomach with big meals, and that makes you want to eat more each time you eat. Instead, eat small meals, and start them with a little bit of healthy fat.

DATE NIGHT: Salmon with Allégro Ricotta & Coriander

Salmon with Ricotta & Coriander

Serves: 4

This protein-rich recipe is sure to tide you over until your next meal. It also delivers a good dose of omega-3, fatty acids that are essential for a healthy heart and may even help boost your morale! And as for coriander, it provides antioxidants and is a source of vitamin K. This is a nice meal to prepare for a special someone -- Valentine's Day isn't too far away!

By Chef Giovanni Apollo.

Ingredients
250 ml (1 cup) of  4% low sodium ricotta
24 coriander leaves, finely chopped
juice of 1 lemon
salt and pepper to taste
1 tsp olive oil
4 salmon fillets (150 g each)

Directions

In a bowl, using a whisk vigorously mix the ricotta, 3/4 of the coriander and the lemon juice. Season with salt and pepper. Let rest in the refrigerator for 15 minutes. Preheat oven to 350°F, then heat a large oven-proof skillet on the stovetop on medium high heat. Coat skillet with olive oil. Season the salmon fillets with salt and pepper and sprinkle them with the remaining coriander. Place fillets, skin down, in the hot pan and cook for 5 minutes. Transfer to oven and cook another 5–10 minutes until fish flakes easily with a fork. Garnish with coriander-flavoured ricotta. Serve immediately.


Nutrition Facts (per 1 portion): Calories 320; Fat 18 g, 28%; Sodium 160 mg, 7%; Carbohydrate 3 g,1%; Fibres 0 g, 0%; Protein 37 g
 

Quinoa Chocolate Cake

Have your cake and eat it too! This was passed on by a friend who HIGHLY recommends this cake!

Here is a cake you can bake for special occasions (Valentines Day is coming up!) without feeling too guilty -- don't go nuts and eat the whole thing thou!

*Wondering where to get Quinoa? Try Whole foods, Choices,  or Galloways. Most big grocery chains are jumping on the band wagon so you may get lucky and find it there!

Quinoa chocolate cake
 

Ingredients:
2/3 cup white or golden quinoa
1 1/3 cups water
1/3 cup milk
4 large eggs
1tsp. vanilla extract
3/4 cup butter, melted and cooled
1 1/2 cups sugar
1 cup unsweetened cocoa powder
1 1/2 tsp. baking powder
1/2 tsp. baking soda
1/2 tsp. salt

Directions:

1. Combine the water and the quinoa in a medium saucepan and bring to a boil. Reduce heat and simmer, covered for 10 minutes. Fluff with a fork and cool.

2. Preheat oven to 350°F. Lightly grease two- 8" round cake pans. Line the bottoms of the pans with parchment paper.

3. Combine milk, eggs and vanilla in a blender, add the 2 cups of cooked quinoa and the butter. Blend until smooth.

4. Whisk together sugar, cocoa, baking powder, baking soda in a medium bowl. Add the contents of the blender and mix well. Divide the batter between the two pans and bake on center rack of oven for 40-45 minutes (until a knife inserted comes out clean). Remove cakes from oven and cool completely in the pans before serving. You could make a two layer cake and frost it at this point. Or just serve each cake as is (my preference).

5. White Chocolate Cream Cheese Frosting
Two 8-ounce packages cream cheese, softened
6 tablespoons (¾ stick) unsalted butter, softened
1 teaspoon vanilla extract
8 ounces white chocolate (such as Lindt—do not use a baking chocolate like Callebaut), melted and cooled to lukewarm temperature (see Note)

To make the icing: In a large bowl, on the medium speed of an electric mixer, beat together the cream cheese and butter until smooth, about 3 minutes. Add the vanilla and beat well. Add the melted chocolate and beat well. Use immediately or store, covered, at room temperature for up to 4 hours.

Gluten-Free Buckwheat "Oatmeal"

This gluten-free grain is often overlooked when compared with its massively produced cousin, Oatmeal, but it’s now readily available in health food stores large and small.  It’s not actually a grain, but a seed somewhat related to rhubarb.  It cooks very similarly to oatmeal, though, is as deliciously versatile and is wonderfully filling on mornings when there’s a lot of day to face.  It’s completely gluten-free and a very healthy-happy food.

Healthy-Happy Buckwheat!

• Completely gluten-free as it’s a seed, so it’s digestible for those with celiac and gluten sensitivities
• Contains a very high level of magnesium, which relaxes blood vessels and therefore contributes to healthy blood flow and is good for the heart
• Lowers LDL cholesterol and raises HDL cholesterol (that’s a good thing…)
• Helps lower and regulate blood-sugar levels by containing chiro-inositol.  Researchers are not sure why this does what it does quite yet, but in humans and animals alike, whole grains containing this compound lowered blood-sugar levels by 12-19% when compared with those given a placebo (check it out at WHFoods)
• Generally high in antioxidants, so is generally an on-your-side superfood

Let’s Cook It!

Some cook buckwheat as an alternative to rice.  I prefer it as a porridge, all gooey and slightly sweet.  Below is my recipe for a coconut-buckwheat cereal.  Alternatives would be to cook with water or an animal milk, then add any variety of vanilla extract, cinnamon, dried or fresh fruits, carob powder, fresh nutmeg, chai… the list goes on.  I prefer coconut milk on some mornings because it makes the porridge thicker and naturally sweet and creamy.  I pressure cook my morning grains normally, as it adds to the digestion ease and also makes the grains that much more moist and fluffy.  Toasting them for a few minutes on dry heat before adding the liquid increases their digestibility.  Directions for pressure-cooking and stove top cooking are below.

Ingredients:

• 1 cup of buckwheat
• 2 cups of liquid – I used rice milk however soy or a can of light coconut milk, topped off with water
• 1 tsp light agave syrup (per serving)
• dried cranberries, golden raisins or blueberries (preferably sugar and nitrate-free)
• raw nuts (I used pecans, but hazelnuts or almonds would also be delightful)

Directions:

1. Pressure Cooking Grains: Add grains and liquid into a pressure cooker, bring up to full heat (you’ll know because it’ll be sizzling away, making lots of noise and releasing some steam), cook for 12 minutes, then turn off the heat and let pressure release naturally.
2. Stove-top Cooking Grains:  Toast the grains in a dry pot on medium heat, stirring continually, until they become nutty and fragrant.  Add the liquid, bring to a boil, then cover and reduce heat to a simmer.   Cook about 15-20 minutes until all the liquid is absorbed.
3. Serve with 1 tsp of light agave syrup per serving, and a small handful of raw nuts and dried fruit.

Note: Adding a non-animal protein such as nut-butter or eggs is a great way to make this breakfast a perfect protein and aid digestion.  I actually rarely do such heavy grains first thing in the morning as I can’t digest nuts well in the early day, but as a sweet-treat and with some extra digestive boosting supplements, it’s a great way to face the rain.

How to make this a dessert? Simmer about 2 1/2 cups coconut milk on the stove, adding 4 tablespoons agave syrup, 2+ teaspoons each of vanilla extract and cinnamon and, if you want to live dangerously, a little dark rum.  Add grains and cook on low until thick and sweet.  Whip a whole egg and add in just before the grains are fully cooked, stirring thoroughly.  Taste and add seasonings to your preference.  Remove to a wide pan and refrigerate until cold.  Sprinkle with cinnamon, raisins and (if desired) a little more agave.

Full of Folate Salad

ingredients

½	clove garlic, minced
¼tsp	(1 mL) salt
¼tsp	(1 mL) prepared Dijon mustard
1tbsp	(15 mL) rice vinegar
1tbsp	(15 mL) orange juice
4tsp	(20 mL) olive oil
1tbsp	(15 mL) finely chopped coriander
	freshly ground pepper
4cups	(1 L) romaine lettuce, torn
2cups	(500 mL) baby spinach
1	navel orange, peeled, sliced into pinwheels
1	ripe avocado, sliced
¼ cup	(50 mL) toasted sunflower seeds

directions

1.	In a small bowl, mash garlic and salt together. Add mustard, vinegar, orange juice and olive oil. Whisk until fully blended. Add coriander and whisk to blend.
2.	In a large salad bowl, combine lettuce, spinach, orange and avocado slices. Drizzle on dressing and toss lightly. Garnish with toasted sunflower seeds.
3.	Tips: To toast raw, unsalted sunflower seeds, heat a small, dry frying pan on medium-high. Add seeds and toast, stirring until golden brown, about 2 to 3 minutes.
4.	To slice a ripe avocado, slice in half, lengthwise, nudge out the seed with the tip of a knife then slice avocado while in the "shell," prying pieces out by sliding knife between the peel and the avocado. Avocado will brown easily, so do this step just before dressing the salad.

Protein Packed Pancakes

Protein Packed Pancakes

from Oxygen Magazine

Makes 1 Serving (3 pancakes)

Ingredients:

Olive oil spray
1/8 c low-fat cottage cheese
1/4 c egg whites
1 1/2 scoops chocolate protein powder
1 medium banana, sliced
1 T sugar-free maple syrup

Spray a pan with oil and set on medium heat.

In a bowl combine cottage cheese, egg whites, and protein powder. Use a hand-held blender to mix completely.

Pour batter into pan. Cook each side for about 2 minutes or until pancake is golden.

Top with banana slices and syrup.

This would also be good with strawberries! Or perhaps substitute the chocolate protein powder for vanilla and then top with fresh blueberries. Lots of options!

Nutrition:

Calories: 330
Fats: 3g
Sodium: 720 mg
Carbs: 33g
Fiber: 4g
Sugars: 16g
Protein: 46g

Hot Chicken Grape Curry over Toast

Serves 1

Ingredients:

• 3 oz shredded chicken
• 6 grapes cut into quarters
• 1 celery stalk, thinly sliced
• 1/2 tsp Curry Powder
• 1/3 cup nonfat Greek yogurt
• 1 tbs yellow or dijon mustard
• 2 tbs chopped walnuts
• handful of sprouts
• sliced hardboiled egg
• 1 piece sprouted bread or low-sodium Ezekiel bread, toasted

Directions:

Stir together yogurt, mustard, sugar, and curry. Add in shredded chicken, grapes, celery, and walnuts. Toast bread. Smother with curry mix. Top wtih sprouts and sliced hardboiled egg.