Tuesday, November 27, 2012

"I'll just wait til AFTER the Holidays"

"I'll get in touch with you about training after the Holidays"
"I'll start eating healthy after the Holidays"
"I know I won't be able to say no to all the goodies - it will be too hard'

Damn straight it's hard - it's WORK.  Just like anything else.  Tell me one thing you got in life worth getting that was easy?  A cake walk (no pun intended)?  To reach a goal, truly feel pride for hitting that goal - all the while remaining humble because you KNOW how hard it was to reach your end destination is hard work.  Make no mistake.

But what is it worth to you?  Your goal?  If you don't have one - so be it!  But if you do - what is it worth to you?  

Ask yourself:
  • Would I rather be overweight and unhealthy?
  •  Or would I rather make a change to a healthy lifestyle - still enjoying treats in moderation?
If you answered that you would rather be overweight and unhealthy - thats your choice.  We are all allowed to chose!  But be prepared to:
  • Be diagnosed with chronic illnesses - directly caused by your unhealthy lifestyle and weight
  • Spend massive amounts of money monthly on prescription drugs that you could omit by eating healthy and being active
  • Low energy levels
  • Isolation from social situations by choice
  • Suffering from depression and unhappiness from sheer exhaustion and all around lethargy from poor nutrition and inactivity
Why do that?  Life is TOO short!  Live life to its fullest and DONT let an EXCUSE (**ahem: the 'Holidays') deter you from your goal!

So many people think that by living a 'healthy lifestyle' it means they have to give up all the foods they love.  Neigh not so - but by living a healthy lifestyle - you don't have to make life ABOUT FOOD!  Its about people, relationships, experiences, happiness, sadness, laughter, tears - all of those things that have NOTHING to do with food!

But that doesn't mean you have to give up things you love!  Just means you don't eat them everyday - and you SHOULDN'T!  Our bodies were not meant to process (and physically cannot - thus why most stores as fat) high saturated fats, sugars, processed junk and baked Christmas 'goodies'.  But can you have them once a week for a 'treat' - absolutely!  If you are living a healthy and clean lifestyle - minimizing processed foods, fast foods, restaurant eating, sugar and eating clean lean proteins, whole grains, fruits and veggies then your metabolism is running HIGH and can quickly process the weekly 'treat'.  

I encourage ALL of my clients to have a weekly treat meal - this does two things: helps keep the metabolism sped by introducing something different into the body weekly.  It also helps keep you on track and gives you a meal you can look forward to.  But IN FACT - you can look forward to ALL your meals!  Because eating healthy doesn't have to mean boring!

For Thanksgiving I made:

Chipotle Maple glazed roasted sweet potatoes with apples and parsnips, roasted balsamic brussel sprouts with pistachios and fresh basil, whole grain jalepeno poppyseed biscuits with egg whites and almond milk and a mixed grain stuffing with wild rice, quinoa, apricots, shiitake mushrooms, onions, garlic and fresh herbs.  How YUM does that sound?  And guess what?  I cooked with ZERO butter, ZERO oils, ZERO cholesterol/fat laden egg yolks, ZERO processed/canned goods - all healthy and fresh and seasoned with herbs and spices.  

It CAN be done!  So then after a clean and delicious meal I could enjoy my slice of apple crisp and coffee!  And it was delicious!

Do you want all your traditional Holiday staples in your Holiday meal?  GREAT!  Eat them - small portions of each and stop when you are full.  Then the trick?  Its so easy - go RIGHT back to clean eating after and get RID of the leftovers!  One meal will NOT sabotage you - but several days of noshing on fat/sugar/processed foods WILL affect your waistline!

Don't be the 'Average American' who puts on 7-10lbs from November-Janurary!  Why 'Wait' to get healthy only to end up MORE UNHEALTHY at the starting point?  Let's agree to be ABOVE average and ENJOY our treats but remain healthy, happy and feeling GREAT this Holiday season so we can spend more time with those we love!

Happy, Healthy Holidays!

Wednesday, November 21, 2012

Heathy Herb Roasted Turkey and Balsamic Roasted Brussel Sprouts

It's HERE!  The biggest calorie consumption day of the year....but it DOESN'T have to be!

Remember tomorrow, this day is about being THANKFUL for those around us - family, friends, loved ones and our blessings in life.  It isn't about FOOD and food does NOT bring us joy!  Life does!

Here are some great tips to get through the day tomorrow WITHOUT the guilt:

  • Cook CLEAN - while still making it tasty!  Think thats impossible?  I'm cooking ALL clean and making:
    • Jalapeno and sharp cheddar biscuits with brown rice flour
    • Fresh herbed roasted balsamic brussel sprouts with pistachio nuts
    • Spice Wine Sweet Potatoes, Apples and Parsnips
    • Mixed Grain Stuffing with wild rice, quinoa, shitake mushrooms and apricots
NOTHING canned - all fresh, clean food with no added salts, sugars or chemicals - YUM!

  • Use Thanksgiving as your cheat meal - so no cheat meal this weekend!  Enjoy tomorrow!
  • Want it all?  Take small portions of everything - eat and drink plenty of water with your meal.  When you are full - STOP!
  • Get your family/friends together for something fun and active!
    • Turkey Trot at Wash Park
    • Family Flag Football in the front yard
    • 100 yard dash race with a prize involved
    • Etc.
  • Going to a friends or family members house?  Bring a healthy dish or two so you know you have healthy options
Here are two GREAT recipes for turkey day!!

Herb Roasted Turkey Breast

1 whole bone-in turkey breast (6-7lbs)
3 garlic cloves, minced
1 tsp fresh rosemary, chopped
1 tsp fresh thyme leaves, chopped
1 tsp fresh sage, chopped
1 tsp fresh basil, chopped
1 tsp smoked paprika
1/2 tsp cayenne pepper
2 TBS brown mustard
3 Bay Leaves
1 cup white wine (dry variety - chardonnay makes it more rich!)
Juice of 1 whole lemon, squeezed
1 TBS olive oil

Pre-heat oven to 325 degrees.  Place turkey breast, skin side up on a rack in a roasting pan.

In a mixing bowl, combine garlic, herbs, spices, olive oil and lemon juice to make a paste.  Pull skin away from meat gently with your fingers and rub half the paste directly onto the meat.  Spread them remaining paste evenly on the skin.  Pour the wine in the bottom of the roasting pan and place Bay Leaves in wine.

Roast turkey for 1 3/4-2 hours until the skin is golden brown and a thermometer inserted registers 165 degrees F (insert in thickest area around the breast).  If the skin is browning too much, cover the breast loosely with foil.  When turkey is done - cover with foil and allow it to rest at room temperature for 15 minutes.  Slice and serve with the pan juices spooned over (better and healthier than gravy! - Be sure to remove bay leaves)

Nutrition Facts:
(Per 4 oz serving  - about fist size)

Calories: 167
Fat: 1.5g
Carbs: 0.6g
Protein: 34.2g

Balsamic Roasted Brussel Sprouts

2lbs brussel sprouts, sliced lengthwise
2 TBS fresh basil, chopped
2 tsp fresh thyme leaves
3 garlic cloves, minced
1/4 cup chopped pistachios, unsalted
3 TBS high grade, aged balsamic (want it to be thick like a syrup - look for Lucero brand at Whole Foods.  Has been aged so long it has a thickness like syrup but is same nutritional ratios as a regular balsamic)
Olive Oil Cooking Spray

Pre-heat oven to 400 degrees F.

Place sliced brussel sprouts on a sprayed baking tray or roasting pan (sprayed with cooking spray).  Coat the top of the sprouts with a spray of olive oil cooking spray and evenly sprinkle minced garlic overtop.  Roast for 25-30 minutes, watching for browning.

In a sauté pan sprayed with olive oil cooking spray, lightly toast pistachios over high heat heat.  Reduce heat to medium and add rosemary and balsamic.  Allow to simmer 2 minutes stirring occasionally.

Remove brussel sprouts from oven and place in mixing bowl.  Pour balsamic/pistachio mix overtop and mix to combine.  Garnish with fresh basil

Nutrition Facts:
Serving Size - 1 cup of roasted brussel sprouts

Calories: 121.6
Fat: 3g
Carbs: 20.7g
Protein: 7.2g

ENJOY and Be GOOD to your body this Thanksgiving - it will THANK you!

Happy and Healthy Eating,


Thursday, November 8, 2012

Clean and Lean Thanksgiving - Roasted Chipotle Sweet Potato Medley

Were only a couple weeks away from the most gluttonous Holiday in America - yup!  I said it!

The average American consumes 5,000-8,000 calories on Thanksgiving Day - in a SINGLE MEAL!  Wow - thats 2lbs gained or MORE since 3,500 calories = 1lb.  Thats 4-6 days of calories in one day for someone on a 1500 calorie meal plan and whats scarier?  Thanksgiving marks the beginning of the American 'Norm' of 7-10lb weight gain from Thanksgiving to New Years.

Why do that to your body?  Fill it full of unhealthy fats, sugars and processed junk all in the name of a Holiday only to feel like CRAP the next few days as your body tries to recover from the influx of calories, fats and sugars in your body.....processing what it can and storing the rest as FAT!

No way!  Remember its ONE MEAL not an entire day of cheating, binging and gluttony.

This Thanksgiving - challenge yourself to make better, healthier alternatives to your favorite dishes!  Food tastes WONDERFUL without the additives - chipotle spiced roasted sweet potatoes? YUM!  Mixed Grain dressing with wild rice, quinoa and apricots - YES!  Balsamic roasted veggies - DEFINITELY!  Herb roasted turkey - MMMM!

Stay tuned each week leading up to Thanksgiving for new, clean and lean recipes sure to please your crowd without them knowing they are healthy!  The flavor is out of this world!

Today's Recipe and my friends and family's favorite of all my recipes:

Roasted Chipotle Sweet Potato Medley

3 large sweet potatoes, peeled and cubed
4-6 small red potatoes, cubed
4-6 small purple potatoes, cubed (can find in health food stores, Asian markets and some grocery stores)
3 bell peppers (multi-colored to add more color to the dish!)
1 large onion, sliced
3 garlic cloves
5-8 sprigs Fresh Thyme
Fresh Cilantro
2 tsp Cumin
2 TBS Cinnamon
1 can chipotle peppers in Adobo Sauce
juice of whole lime
1/2 cup water

Pre-Heat Oven to 400 F

Peel sweet potatoes and place in microwave for 6 minutes to soften.  Chop and pace in large roasting pan sprayed with olive oil Cooking Spray.  Cut red and purple potatoes and place in bowl in microwave for 5 minutes to soften.  Place in roasting pan with sweet potatoes.

Slice onion and core and slice bell peppers and place in roasting pan with potatoes.

In a food processor, blender or magic bullet - combine garlic cloves, the leaves from the fresh thyme (can pull off with fork), cilantro, cumin, cinnamon, chipotle peppers, 1/4 cup of the adobo sauce, juice of whole lime and water.  Pulse until combined and peppers and garlic have been chopped.  Will be slightly chunky.

Pour wet ingredients over vegetables in roasting pan and stir to combine.  Roast in the oven uncovered 40 minutes at 400 degrees.  Last 10 minutes, pull oven open and place on broil to slightly brown the vegetables.

Allow to cool 15 minutes before serving.

Nutritional Information:
Serving size: About a cup of roasted potato medley:

Calories:  137.8
Fat:           0.8g
Carbs:      30.8g
Protein:    5.9g

Be GOOD to your body this Holiday Season!  It will thank you!

In Health,