Portable Trainer.

If you can't afford a fancy gym membership or an expensive personal trainer itrain may be a perfect solution. Celebrity trainer, Grace Lazenby, created a series of mp3 workouts to get you in shape. She has a team of top notch trainers to help you achieve your fitness goals. Workout programs include cardio (itread, icycle, iclimb, irow), sculpt & strengthen (isculpt traditional, isculpt ballet, istrength) and stretch (yoga, pilates). There is a special section for teens. Also, package deals for people who want to lose weight or prepare for their big wedding day. I plan to try the 6 week body makeover. Slims you down 5-10lbs in 2 weeks. Sounds a little to good to be true. I'll keep you posted.

Website: itrain.com

Hot and Spicy Fish!

Feeling daring tonight? This recipe comes from North Africa and is pronounced "Hraimeh." Guaranteed to command attention and awaken your taste buds. This dish has delicious aromatic flavors and heat that will make you sweat.

Ingredients:

3 tilapia loins

4 cloves of garlic

1 teaspoons of caraway seeds

2 teaspoons of harrisa

3 tablespoons of tomato puree

1 cup of water
1 tablespoon of olive oil
1/2 lemon (squeezed juice)
2 teaspoons of salt


Recipe:
Prepare the tilapia loins by rubbing lemon juice and salt on each piece. Place olive oil and chopped garlic in a pan until lightly browned. Add harrisa, caraway seeds, tomato puree, water, and let simmer. Next, add the tilapia loins and cover with lid for 10 minutes.

Oodles of Noodles.

A friend of mine confessed to having an affair with pasta and I thought she was quite sinful. I asked if she felt guilty after consuming all those carbs. "Absolutely not, I enjoy it!" she said. She later tipped me off to a low carb tofu noodle treasure. It only has 20 calories and 3g of carbs per serving!

"That's Amazing!", I said as I hurried to the market to snag me a few of these fabulous finds. She warned that I must first soak the noodles in water for a few minutes to get rid of the slight stench. Next, heat them up in a microwave or stove top. Then, rinse thoroughly and pat dry. You can choose to have them plain or get a little frisky and have fun with it. Try a stir fry with vegetables and sesame seeds or have an Italian meal with traditional tomato pasta sauce.  

After sharing our secret with a few other girlfriends, I decided that tofu noodles are not for everyone, people either love or hate them. I personally feel like I found a guiltless pleasure. It doesn't taste exactly like the real thing, but it comes pretty close. Have a pasta fling and decide for yourself!

Junk Food Lowers Children's IQ?

 Researchers at Bristol University in Britain have discovered that feeding your children Junk Food can actually lower their IQ. 14,000 children born from 1991 to 1992 in western England were monitored at ages three, four and a half, seven and again at age 8. It was found that a poor diet during the early developmental years could in fact lead to a lower IQ by the age of eight. The children consuming the diet of processed foods scored an average of 101 IQ points; whereas, those consuming the healthier diet of fruits, vegetables, pasta and rice scored an average of 106 IQ points. IQ point scoring fell by 1.67 for each increase on the chart that reflected the amount of processed fat they consumed. (see video)

If I only I knew back then what I know now, I would have nothing to do with Junk Food. Merely hanging out with JF has made me less smart? I could have been a rocket scientist, brain surgeon, or found a cure for cancer. I wonder if Bill Gates or Mark Zuckerberg ever liked Junk Food when they were kids. We all know about Former President, Clinton's tragic love affair with Junk Food that landed him in the hospital with heart surgery. But what about Oprah? She and Junk Food are on and off all the time, but she remains one of the smartest women on the planet! I am not sure about the accuracy of the study, but I know that getting married to Junk Food was the stupidest thing I've ever done in my life.  

Have a Quickie!

Some days I don't have time to workout. I found a series of dvds that help me stay in shape in 10 minutes or less. No excuses! These workouts don't make up for a hardcore cardio session, but you will definately feel it working. I especially love the 08: min core workouts. You can choose to target your personal problem area. There are special sections for abs, arms, buns, and thighs. Quickies can be so much fun!

Stuffed Poppers.

In the mood for a crunchy snack? These mini peppers are so good for popping and much better for you than greasy popcorn, chips, or nachos. It will take you seconds to prepare and is a crowd pleaser if you choose to share.

Wash mini peppers and cut the tops. Remove any seeds from the inside and stuff with low fat cottage cheese. You can add a pinch of Dash if you wish. Eat 'till your heart's content without the guilt.

 

What Happens in Vegas...

I'm on vacation. Beautiful hotels, great shows, and amazing restaurants. Everything is decedant and grandiose. Its no wonder Elvis blew up here. Sin city can be about so many things, but for me its all about the buffet. Junk Food was hanging out there all day long. I decided to munch on fresh fruits from starbucks for a snack and have a nice healthy salad for lunch at a restaurant. Junk Food tried to creep up on me there too, but I was strong. Be careful! What happens in vegas could end up showing up on your hips later on.

You Are What You Eat.

Have you ever been around a couple in the beginning of a relationship that seemed so different from one another and a few months later, they almost morph into each other. They become so similar that it seems like they are the same person. Soon they start to kinda look alike too. They finish each other's sentences, enjoy the same movies, and are usually inseparable.

I recall that happening to me in my marriage with Junk Food. After a while, I didn't even recognize myself or what I had become. It seemed like a slow progression, but the realization hit me like a ton of bricks. I stared in the mirror and noticed all the junk I had been carrying not only in my trunk. It was everywhere.

Dr. Gillian McKeith, is a world renowned nutritionist and former junk food lover. In her book, "You Are What You Eat" (see sidebar), she explains the benefits of eating healthy foods. She helps you understand your body from the inside out. Dr. McKeith introduces many new healthy eating options and helps clarify what each food does to the human body and organs. The focus is not obsessing about calories, nor she does she promote another fad diet, rather she talks about eating right for your overall health. Her books are definitely worth checking out.

Faux Mashed Potatoes.

This creamy side dish takes minutes to prepare and will fill you up for hours. There are many variations of this recipe, but I prefer keeping my carbs to a minimum. Use cauliflower instead of potatoes. Mash up steamed florets with roasted garlic, add creamy low fat sour cream (skim milk or plain yogurt), a pinch of paprika, and salt and pepper to taste. This is a great way to eat your veggies and it tastes so close to the real thing...

Recipe
1 head cauliflower
1 clove garlic
Pinch of paprika
Salt & pepper (to taste)
1/8 cup low fat sour cream
(skim milk or plain yogurt)

Triggers.

Junk Food knew just what to do to trigger me into an overeating frenzy. JF would often come around when I was extremely happy or if I was really upset. Cuddling up to me as a box of my favorite ice cream, chocolate, or chips. JF had so many tactics in its arsenal, but I realize now that there were common tricks and traits that were triggered in me that kept me coming back for more and over eat. JF used these triggers in our relationship to keep me loyal, addicted, and repeating the same destructive pattern.

Identify Your Triggers
Triggers are distinct junk foods that negatively effect you and can be different for everyone. The first step in identifying your triggers is to keep a journal handy and jot down the different foods you are exposed to and how they affect your mood, behavior, and actions. After 1-2 weeks of assessing your diet and identifying your triggers. Keep a list of these foods and try to stay away from them.

Common Triggers
Refined Sugar/ Sugar Substitute
Flour
Wheat
Caffeine
Fat/Salt (combo)
Volume (large amounts of food)

Fiesta Night.

Plan a fun mixer with all kinds of veggies, JUNK FOOD NOT INVITED.

Try layering up red onions, black beans, tomatoes, bell peppers, sweet corn, crunchy jicama, cilantro, and lettuce in a bowl. Mix them up with a Tbsp. of lowfat sour cream (watered down), a squeeze of lime, a pinch of Dash (garlic herb), and salt.

Be careful of overcrowding.
If you choose to invite avocado, then sour cream may have to go. Veggies are always welcome, but there will be NO TORTILLA STRIPPING at this fiesta, even if they are somewhat related to corn.

Im in Love!

Skip the chocolate and candy and enjoy these healthy Valentines treats. Fall in love with this guilt-free romantic dessert. Indulge on strawberries dipped in nonfat greek yogurt, rolled in roasted almonds, and sprinkled with sweet cinnamon.

Recipe:
1 cup nonfat greek yogurt
8 fresh strawberries
10 roasted almonds (not salted, ground)
2 tsp. of cinnamon
1 packet of splenda (optional)

Directions: Combine dry ingredients: roasted almonds (ground), cinnamon, and splenda (optional) in a small bowl. Wash fresh strawberries and dip each berry into greek yogurt and then roll in almond mixture. Lay flat on plate to serve.

Nutritional Facts: Cal. 256, Fat 7.8g, Sat. Fat 0.6g, Cholesterol 15mg, Sodium 91mg, Carb. 19g,  Sugars 13.4g, Protein 27.8g

Going Green.

Everyone is doing it. Oprah, Dr. Oz, Gwyneth Paltrow, and her celebrity trainer Tracey Anderson have all had experiences creating their own concoctions of this healthy green juice. Apparently, even supermodel, Karina Kurkova, swears by the stuff and claims it helps keep her skin glowing and assisted in getting her body back into shape after pregnancy. 

I wanted to try it out to see what the buzz was all about. After spending the day loading my shopping cart with tons of vegetables, I got home and juiced away. It was a great way of getting dark leafy veggies into my diet, but I have to admit after a tall glass of this swampy drink, I felt it was definitely an acquired taste.

I came across a documentary called "Fat, Sick, and Nearly Dead", about a successful Australian businessman, John Cross, who travels to America on a quest to become more healthy and ditch Junk Food. He consumes green juice everyday for 60 days and later another 70 days of eating just fruits, vegetables, nuts, beans and seeds. Joe manages to lose 100 pounds and gains a new lease on life. He restores his body back to health after years of abuse from JF. He does warn that his altered lifestyle was expensive, approximately $400 a week, however after calculating the costs of enormous hospital and medical bills he was paying, it was all worth the investment. 



See Movie Trailer:

For More Info: http://www.fatsickandnearlydead.com/ 

"Green Juice" Sample Recipe:

6 leaves Kale
2 cups Spinach
1/2 Cucumber
4 stalks Celery
2 Apples
1” Ginger root

Calories: 180, Protein: 12 g, Fiber: 1 g
Source: Reboot


Other Recipe Links: 
Dr. Oz Green Drink

W Magazine_ Tracy Anderson

Keep it Simple.

Eating healthy means keeping it simple. Junk Food would often take a swim in so many sauces that I would have trouble finding it sometimes. I am now taking the time to really taste food and realize that healthy ingredients don't need too much stuff to be delicious.

Try making a simple tuna salad using one can of tuna (in water), 2 Tbsp. of light mayo, chopped red onion, and celery on a bed of lettuce. Hold the dressing. One slice of whole wheat toast makes a fabulous sidekick.

Power Up.

Get rid of the junk and get into this healthy hunk! Protein bars can get pretty costly, but not if you make them yourself. A simple recipe can make up to 20 bars at only 98 calories and 10 grams of protein! These bars are packed with power and taste good too.

Recipe:

• 3 cups of oats
• 8 scoops of protein powder (I chose Designer Whey Vanilla Almond 100 calorie)
• 1 package of dry pudding (fat free and sugar free- vanilla or chocolate)
• 2 cups of nonfat skim milk
• 2 Tbsp. of flaxseed. Be sure to toast and grind seeds before using. (optional)

Combine all ingredients in a large bowl. Spread out evenly on a pam sprayed glass or cooking metal tray. Place in freezer overnight. Wait 10 minutes to thaw, cut into 10-20 bars and enjoy this chewy gooey treat. (Keep Refrigerated)

Nutritional Facts:
(20 Bars) Cal. 98.3, Fat 1.8, Sat. Fat. 0.4, Omega-3 120.0, Sodium 53.0, Carb. 11.0, Dietary Fiber 1.4, Sugars 2.3, Protein 10.1

(10 Bars) Cal. 196.5, Fat 3.6, Sat. Fat. 0.9, Omega-3 240.0, Sodium 106.0, Carb. 22.0, Dietary Fiber 2.8, Sugars 4.6, Protein 20.1

I'm Thirsty?

Those hunger pangs may just be your body telling you its thirsty. Our bodies are composed of 60% water. H2O is important for digestion, maintaining body temperature, and transporting waste. The amount of water needed varies . Weight, height, activity level, and food choices are all factors, but generally a human body needs to replenish 2.4 liters a day. Be careful not to overdo it, too much water can lead to water intoxication. 

I find it hard to drink water and discovered ways to make it easier to get hydrated.  Squeeze a small amount of your favorite fruit into a glass or let it soak in water. Strawberries, apples, oranges, pomegranates and even cucumbers are great choices.  A tall glass of lemon juice with lukewarm water is best before a meal because it helps with digestion. Crushed mint leaves make drinking water taste fresh. Try freezing grapes and use them as ice cubes. Experiment and create your own delicious combinations.

Read more about water: 

http://ga.water.usgs.gov/edu/propertyyou.html

   

Tea Time.

Tea glorious tea!!! I get hungry from about 6pm 'till I go to bed, but after I have my dinner and a small snack I have to stop eating. Tea is my solution. I absolutely love holiday teas. I know they are out of season, but luckily you can still find a few online. My personal favorite is the "sugar cookie" tea from Celestial Seasonings. Whether you opt for loose leaf or traditional tea bags, spice it up! Add some cinnamon sticks or agave hazelnut flavored syrup. Visit a tea store and mix up a special blend of you own. Try different kinds of tea (preferably caffeine free) until you get hooked and learn to enjoy your tea time.

Working It Out.

The time had come for me to figure out how to get fit. Walking around the grocery store with my "Shape Ups" (sneakers) was the extent of my work out, but I am not sure if that counts as exercise. I can't bare stepping foot into a gym. Instead, I opted to take a stroll at the local park. To my surprise, there are all these great machines that use your own body weight for resistance...pretty clever. Wait, but that would mean that fatter people would have a much harder workout. NO FAIR!!

There was lots to do. I discovered a huge sports field, tennis and basketball courts. There was a cute playing area for kids as well. I stuck to the jogging path, put on my music and felt like I was in the zone until about the 3rd lap when I got the itchy thighs! Some of you know what I'm talking about. After a few minutes of working out I start feeling like I have poison ivy all over my legs and back. When I was in junior high school, I tried convincing my PE coach that I was allergic to working out, but he didn't buy it. I looked it up once, it had a reference to people who are unfit or haven't exercised for a while can sometimes have capillaries struggling to open back up which causes the nerves to create an itching sensation or it can be cholinergic urticaria. This means that when your body rises in temperature, you experience itching, swelling or small hives. In any case, I know that after a few days of working out it will eventually go away.

If you are interested in finding a local park near you. Check this out Parks and Recreation Directory. (Los Angeles Area Only)

Curb Cravings.

Jelly Beans, where art thou? I miss Junk Food BADDD! I want chewy, gummy, artificial fruit flavoring, candy, candy, candy!!! It is almost unbearable...I see my ex everywhere I go and sometimes I can't help daydreaming of the good times.
To combat my cravings, I prepared a small bowl of fresh blueberries and pomegranate seeds. It did the trick, it instantly satisfied me and berries are loaded with antioxidants. They definitely made me forget about that loser!

Portion Control.

Too much of a good thing can sometimes be bad. Measuring my food really helps me stay on track. I have lost 2 more pounds! I have been using measuring cups and spoons all the time. You can go to your local market or dollar store to find these tools. If you would like to splurge and make it fun, I found a few cool items online that are worth checking out (see tools). I created a simple hand guide that I always keep in mind when I'm on the run or in a hurry.