Wednesday, May 23, 2012

Summer Kick Off

We all do it every year - feel that pit in the bottom of our stomach, when the weather starts getting nicer out  and the days start getting longer, that the inevitable is around the corner - BATHING SUIT SEASON!!   Never fear, as its not to late to make a summer resolution that you can stick to.  Although, I am sure each and everyone of you reading this has nothing to worry about - I understand in most cases that its just mental thing about those last 5 lbs. before you get in your bathing suit or just trimming up your trouble spots.  Whatever your motivation to be ready for summer, remember temporary quick fixes are just that - temporary. My suggestion - find an easy lifestyle change that can support your summer goals.

 Here are some suggestions to help to stick to your summer goals and have the best / fittest / most confident one yet:

1. Create your summer workout schedule - and stick to it.  The days get lighter earlier and stay lighter longer - which allows you to do things and be more active outside.  Sign up for something you have always wanted to try (running race, triathlon, crossfit, etc)  or join a sports team with others.  These are all great commitments that can help support your fitness goals.  Mix weight training and cardio exercises so that you don't get bored and quit your work out plan 1/2 way through the summer.

2. Eat fruits and veggies - the summer is the time this stuff is almost always fresh and from local places in your supermarket.  Fruits and veggies are naturally low fat/ cal and help fill you up so you will not eat as much of the higher fat and empty calorie foods.



3. Find a bathing suit that makes your feel rockin.  The more bangin you feel - the more likely you are to do what your body wants rather than stare to fit into something one day and then binge the next.  Added bonus, the more rockin you feel - the more confidence you exude and typically the more fun you will have since you won't be worrying about how you look. :)

4. Keep reading my fitness blog and I will be posting new works outs and summer recipes to keep you motivated all season long.

Friday, May 4, 2012

Friday FitFunFact #2

A well-balances diet is the most important thing for overall health

The US Recommended Daily Allowance (RDA) state you should consume:


  • Protein: 10-20% of daily calories
  • Fat (good and bad): No more than 30% calories/ ~ 20% if you are trying to lose fat
  • Carbohydrates: About 60% of caloric intake. 
Do these recommendations surprise you at all?

Recommended Dietary Allowance or RDA is defined as "the average daily dietary intake level that is sufficient to meet the nutrient requirements of nearly all (approximately 98 percent) healthy individuals".

Therefore, most people should follow the above guideline when choosing their meals.  These balanced meals help support your energy levels, immune system, muscle recovery, and brain functions.  Also any diet that leans more on one macro nutrient (carb, protein, or fat) than another is usually a fad diet and not sustainable for long term health. 

If you are concerned about what you are eating - the best way to measure is look at the food nutritional label and it will show you how much of what you are eating:

image from: http://www.health.gov/dietaryguidelines/dga2005/toolkit/worksheets/foodlabel.htm

The more conscious you are about what you are putting into your body the better off you are... Happy Friday!!


Thursday, May 3, 2012

Stir fry - Learn it, Love it, Eat it!

This post is dedicated to (in my opinion) the easiest, best dinner concoction ever, so get familiar with this tern and cooking action if you want easy / delicious food at home.  If you are cooking solo, or for others it can be a great, well-rounded, yummy meal any night.  Stir fry's by definition are:  To quickly fry small pieces of food in a large pan over very high heat while constantly and briskly stirring the food, requires a minimum amount of fat and results in food that is crisply tender according to http://www.epicurious.com.

As the definition states it is a quick way to produce big taste. Other great things about stir fry is you can change what goes into it every time so that you don't get bored eating the same thing each time.  Shir fry should have the same basic ingredients: vegetables, meat, seasoning and optional carbohydrate or sauce.

Below are some recipes for healthy/ filling and yummy stir-frys:

chicken sausage, pepper & onion from my day 4 blog click here

Turkey, broccoli, cauliflower, mushroom, onion, and brown rice:
 - sliced turkey breast (chopped into pieces)
 - chopped cauliflower, broccoli, mushrooms & onions or other veg combo you might like better <-- i know a lot of people are not mushroom fans
 - salt, pepper, basil, oregano, garlic to taste, can also use soy sauce if you like that... comes down to personal taste preferences
 - instant brown rice - i like the trader joes ones that come in single serve packets you can heat for a minute or two in the microwave, I think uncle ben's makes something similar as well. 

Cook all the veggies, seasoning and meat first and get them crisp, then add the heated brown rice and cook about another minute or two and you have your meal in about 10- 15 min :)  see last nights below:

Chicken w/ mixed veggies:
  - I like chicken breast so I usually am preferential to that, but any chicken meat will do.  You can also get  pre-cooked frozen chicken, or if you are vegetarian I like the faux-chicken patties from morning star and boca burger 
 - mixed chopped vegetables.  you can buy pre-chopped veggies at any whole foods / trader joes/ or frozen ones I think at any super market.  Some of the frozen ones can come in yummy sauces already, but you have to careful because they can also often be high in sodium so just check the package first if that is a concern of yours.

directions - heat a pan with cooking spray and/ or olive oil.  cook the chicken so that it browns and set aside.  then cook the veggies and re add the chicken back in once the veggies are cooked.  If you have enough pan you can cook separately  if your chicken becomes dry, i suggest adding some chicken broth (this will help add/ keep some favor as well as keep food from sticking to bottom without adding more oil).

To add a carb to this meal, I usually like to chomp on crackers or pretzels while cooking and/or have some chocolate for dessert so I usually will not add pasta or rice to this dish.

*Side Note: Remember meals should be well rounded and the RDA (recommended dietary allowance) for carbs is that they should be about 60% of your diet for most healthy people.   This is just an tangential point if you are concerned about balanced meals.

If you have any specific questions about the above recipes please let me know or if you have some of your own you would like me to try/ post I am would love the suggestions!!  Happy eating :)