What are you making for a SuperBowl Snack? Try this Artichoke Dip...

Nice 'n Spicy Artichoke Dip

Serving Size: about 1/3 cup
Calories: 80, Fat: 2g, Carbs: 9g, Fiber: 1.5g, Sugars: 2.5g, Protein: 5g

Ingredients:
One 8-oz. tub fat-free cream cheese
¾ cup plain Greek yogurt
¼ cup lowfat mayonnaise
1/3 cup shredded part-skim mozzarella cheese
2-3 tbsp. reduced-fat Parmesan-style grated topping
1 tsp. chopped garlic
Two 14-oz. cans whole artichoke hearts packed in water, drained and chopped
1 chopped fresh jalapeño, stems & seeds removed if desired

Directions:
Place cream cheese in a large microwave-safe bowl, and stir until smooth. Add yogurt, mayo, mozzarella cheese, Parm-style topping, and chopped garlic. Mix thoroughly.

Stir in chopped artichoke hearts and chopped jalapeño slices. Microwave for 2 minutes.

Stir well. Microwave for another 2 minutes, or until hot. Yum!

*May also bake in oven at 350 for 20 minutes or until warm & bubbly.

MAKES 12 SERVINGS – Serve with fresh veggies & whole grain pita chips.

Today's Tip: Brown Eggs or White?

Are brown eggs are better than white ones?

Brown eggs come with a higher price tag (they can cost up to 20 percent more), and look quite wholesome, but bottom line is, they have the same nutritional breakdown as the white kind. They simply come from a different breed of hen.

If you are in search of the "best egg", put your extra dollars toward omega-3-enriched eggs, which can deliver more than 600 mg of these heart-healthy fats, compared with the 30 mg provided by the regular kind. Or if you cook with olive or grapeseed oil, include flaxseed, walnuts & salmon in your diet, or take an Omega-3 vitamin supplement, you can go with the less expensive, plain old white egg. :)

Today's Tip: grilled chicken sandwich or grilled hamburger?

The age-old question..."isn't beef bad for you?"  So people order a grilled chicken sandwich...with mayo...and melted cheese...thinking they are making the better choice.  The best choice?  Of course I prefer the BURGER, but really, either choice is good IF you order it grilled, with mustard instead of mayo or whatever "special sauce" they offer, ask for a whole wheat bun, and no cheese.  If you must have cheese, ask for it on the side & use 1/2 of the slice. Also, many restaurants use chicken that has been injected with a saltwater solution to keep it moist, which can increase the sodium content up to 1,300 mg...so ask questions! Lastly, a recent study in the American Journal of Clinical Nutrition found that people who ate 5 oz of lean beef daily as part of a healthy diet lowered their cholesterol level by the same amount as those who ate less beef.  At home, use 90-95% lean ground beef for your burgers for a very lean, high protein food.

I have to brag on a couple of my "cleanse dieters" this week...my husband John and his friend Sammy.  They both agreed to follow the "real food cleanse" and have been very faithful to the plan.  Now Sammy isn't the biggest fan of vegetables, and veggies are a big part of the week's menu and yesterday the container that I had sent his carrots, cucumbers & bell peppers did NOT come back empty.  John said "Sammy just can't do raw veggies", so last night I sauteed the portabella mushrooms & bell peppers to go with their lunch today.  When he showed up this evening for their workout he said, "this hunger thing is doing wonders for my appetite toward vegetables.  I was actually looking forward to them today!"  I guess if you are hungry enough anything tastes great! 

Today's Tip...Organic: To Buy or Not to Buy?

Myth or Fact: Organic produce packs more nutrients than the conventional kind.

The real deal: Although buying organic fruits & veggies can help protect the environment, research has shown that they have no nutritional advantage over their conventionally grown counterparts. And while the latter may contain more chemical residue, no studies have proven that the amount of chemicals we ingest causes any harm. Any research that has linked pesticides with disease was done on farmers who had been exposed to huge quantities of chemicals.  Farming practices are regulated & products help farmers produce foods safely & effectively.  Most farmers are amazing environmentalists, taking care of their land so it will continue to yield abundant crops. Still prefer organic? Spend the extra money on produce that has a peel you eat, such as apples and peaches.

Today's Tip: Two Tried & True Recipes

Have some chicken breasts or ground beef & bell peppers on hand but no tortillas for fajitas?  Try one of these recipes for a different - & perhaps healthier - twist on the fajita.  Everyone loves those tortillas, but having this option every so often is a great idea to help keep your calorie count in check.

*Note: if you are on the Core Living 6-Day Cleanse meal plan, both of these recipes may be used - just leave the cheese off of your serving and use plain yogurt instead of sour cream; also use 90-96% lean ground beef in the second recipe.*

Need-A-Fajita Chicken Bowl Ingredients: 4 servings cooked brown rice (prepared without added fat) 3/4 cup regular or salsa verde (green salsa) 1/4 cup chopped fresh cilantro 4 Squirts of lime juice 1 lb. raw boneless skinless lean chicken breast, cut into small strips 1-2 red bell peppers, coarsely chopped 1-2 green bell peppers, coarsely chopped 1/2 cup coarsely chopped onion 2 tsp. dry fajita seasoning mix (or more to taste) 1 can canned black beans, drained and rinsed 1/3 cup shredded fat-free cheddar cheese additional salsa, sour cream (or plain Greek yogurt) Directions: To make the cilantro sauce, combine salsa verde, cilantro, and lime juice in a small bowl. Mix well and set aside. In another bowl, combine chicken, peppers, and onion, and sprinkle evenly with fajita seasoning. Add 3 tbsp. water and mix well. Bring a pan sprayed with nonstick spray to medium-high heat. Add chicken-veggie mixture and cook for about 5 minutes, stirring occasionally, until chicken is cooked through and veggies are tender. Remove from heat, stir in black beans, and set aside. Place rice in a microwave-safe bowl. If needed, nuke until hot. Top with chicken-veggie-bean mixture and cheese. If you like, nuke briefly to melt cheese. Finish it off with salsa and cilantro sauce. Enjoy! MAKES 4 SERVINGS adapted from HungryGirl.com

Serving Size: 1 bowl Calories: 386 Fat: 3g Sodium: 700mg Carbs: 52.5g Fiber: 7.5g Sugars: 6.5g Protein: 35g   Taco Pasta Salad 8 oz. uncooked whole grain rotini pasta 1 lb. lean ground beef ½ cup water 2 Tbl taco seasoning mix 1-2 green bell peppers, diced 1-2 red bell peppers, diced ¼ cup salsa ¼ cup sour cream or plain Greek yogurt ¼ cup reduced-fat grated cheddar or Mexican-style cheese Directions: Prepare pasta according to package directions. While the pasta is cooking, brown ground beef in a medium skillet over medium heat until no longer pink.  Drain the beef and return it to the skillet. Add water, taco seasoning and bell pepper to cooked ground beef; simmer until the sauce thickens, stirring occasionally. Combine salsa and sour cream in a small bowl and serve with cheese on top of beef & pasta mixture. Serves 4. adapted from the cookbook Eating for Life by Bill Phillips This is my kids' favorite meal!!

Today's Tip: Fat-Burning Zone vs. Cardio Zone

The amount of calories you burn is directly related to exercise intensity. It is a fact that the body uses fat as the primary source of fuel during lower intensity exercise (thus the "fat-burning zone"). About 60 percent of the calories burned come from fat. However, for overall fat loss, what matters most is the difference between the number of calories you expend and the number of calories you consume.

Both zones are designed to keep your heart rate within your target range. Your target heart rate ranges from 50-85%  of your maximum heart rate. If you exercise in the fat burning zone, your heart rate stays in the lower end of the range, not exceeding 70%. To exercise in the cardio zone, the intensity of exercise must increase, resulting in an elevated heart rate.

THE FAT BURNING ZONE

Exercises such as walking and cycling with little resistance prompt your heart rate to stay in the fat burning zone. Because the intensity of these types of workouts is low, you must exercise longer to burn the same amount of calories as you would compared to a higher intensity workout. Low intensity workouts are particularly good for those who are deconditioned or significantly overweight & just starting an exercise program. It's important to build an aerobic base before progressing to high intensity training.

THE CARDIO ZONE

When you exercise at intensities greater than 70 percent of your max, your body uses carbohydrates as the primary source of fuel. Though you are not burning fat, you are burning lots of calories. Intervals are an excellent way to ramp up the intensity of your workout - you go hard for one minute at your cardio exercise of choice (jogging, running, elliptical, Plyo exercises), then recover for one minute and repeat. Interval training allows you to improve your fitness level quickly, is effective for burning lots of calories during exercise, and increases your postworkout metabolic rate. The cardio zone, with its higher intensities will help you burn more calories in a shorter duration than exercising in the fat-burning zone. 

PUTTING IT ALL TOGETHER

Regardless of their names, exercising in both zones leads to weight loss. Bottom line, for the purpose of losing weight, it matters little whether the calories burned during exercise come from fat or carbohydrates - simply put, you have to burn more calories than you take in. So focus on a challenging workout, & incorporate both types of exercise into your weekly fitness routine. 

Today's Tip: Sweet Alternatives to Sugar

I get asked a lot about what sweeteners to use whether it's in tea, on oatmeal or for cooking.  Well, if you know me at all you know I always recommend "natural" so I'm not a real Splenda fan. But now there are MANY no-calorie sweetener packets that are completely natural, & the most commonly found ones are made from stevia. Stevia, if you don't know, is a plant-based sweetener that's used in everything from low-cal drinks (like Vitainwater Zero & Trop50) to yogurt snacks (like YoCrunch 100 Calorie Packs). Lots of brands make packets with stevia, but my favorite is Truvia, followed by Pure Via & Stevia in the Raw.  Truvia comes in packets (which Costco now sells!), small spoonable tubs and in a baking blend.  Also start looking for a new up-and-coming natural sweetener called monk fruit.  It's used by one of my favorite brands, Kashi, which brings down the sugar count in their products. Nectresse is a sweetener product made with monk fruit, & although it's from the makers of Splenda, it does NOT contain Splenda or any artificial sweetener. Lastly, the makers of Stevia In The Raw recently launched Monk Fruit in the Raw. Look for all of these natural no-calorie products in the supermarket with the other sweetener packets -- they're typically in green or orange packaging.
If you have kids who like to make Kool-Aid periodically, I recommend using half real sugar and half Truvia baking blend. The baking blend does not measure cup for cup of sugar, so check the package for the proper amount to use.  They'll never know the difference, and my kids love pouring it out of the cool Truvia baking blend package spout!

Today's Flat Belly Food: Quinoa!

Never heard of it? Pronounced KEEN-wah, this whole grain contains 5 grams of fiber and 11 grams of protein per half cup. Cook it as you would any other grain (although some brands require rinsing). Quinoa's nutty flavor and crunchy-yet-chewy texture are like a cross between whole wheat couscous and short-grain brown rice. I love this stuff and so do my kids! Along with bulgur wheat, it’s a nice alternative to brown rice, and the texture isn’t as chewy.

You can even have quinoa for breakfast in place of oatmeal.  Here is a great Nutty Cinnamon Quinoa breakfast recipe that you can make ahead and reheat on a busy morning.

Warm and Nutty Cinnamon Quinoa

4 servings

Ingredients

1 cup coconut or almond milk
1 cup water
1 cup organic quinoa (rinse quinoa before cooking)
2 cups fresh blueberries
1/2 teaspoon ground cinnamon
1/3 cup chopped peanuts or walnuts, optional

Directions

Combine milk, water and quinoa in a medium saucepan. Bring to a boil over high heat. Reduce heat to medium-low; cover and simmer 15 minutes or until most of the liquid is absorbed. Turn off heat; let stand covered 5 minutes. Stir in blueberries and cinnamon (you can also add a little Truvia to sweeten); transfer to four bowls and top with pecans or walnuts.
 
Make this recipe the night before and simply reheat for a quick breakfast or mid-morning snack.

For one serving:

¼ cup almond or coconut milk
¼ cup water
¼ cup quinoa
½ cup fresh blueberries
1/8 tsp cinnamon
2 tablespoons chopped walnuts, almonds or peanuts, optional

Combine milk, water and quinoa in a medium saucepan. Bring to a boil over high heat. Reduce heat to medium-low; cover and simmer until most of the liquid is absorbed. Turn off heat; let stand covered 5 minutes. Stir in blueberries and cinnamon (you can also add a little Truvia to sweeten); transfer to a bowl and top with pecans or walnuts.

 

Today's Flat Belly Food: Salmon!

Seafood, especially fish like salmon, tuna, and mackerel, is an excellent source of omega-3 fatty acids. These are the super-healthy fats that help promote fat burning by making your metabolism more efficient. Seafood may help slow digestion and prevent cravings, and it's also an excellent source of ab-friendly protein. My recommendation? Look for wild-caught salmon as opposed to farm raised. If seafood just isn't your thing, other good omega-3 sources are walnuts or flaxseed – sprinkle ground flaxseed on your cereal or add to other dishes you prepare.

Today's Flat Belly Food: Broth-Based Soups!

Research has shown that adding broth-based soups to your diet will aid you in weight-loss. Cream-based soups tend to be much higher in calories, so go for the chicken & vegetable broth soups. Tomato soup is great, too. Add a LOT of veggies, some shredded chicken, lean ground beef or other protein and you have a healthy, filling meal. Serve with some whole-grain crackers or sea salt Pita crisps and you are good to go! Although canned soup is easy, you can save a little money & have complete control over what ingredients go into your soup by making it at home. 

 

Very VERY Veggie Stew

Ingredients:
1 1/2 cups fat-free vegetable broth
1 cup canned garbanzo beans (chickpeas), drained
One 6-oz. can tomato paste
1 eggplant, peeled and cut into 1/2-inch cubes
1 tomato, coarsely chopped
2 cups coarsely chopped zucchini
1 cup coarsely chopped carrot
1 cup cubed butternut squash
1 cup chopped onion
1 tbsp. chopped garlic
1 tsp. extra-virgin olive oil
1 tsp. dried basil
1/3 tsp. cinnamon
1/4 tsp. salt, or more to taste
1/8 tsp. paprika
1/8 tsp. ground ginger
1 no-calorie sweetener packet (like Truvia)

*Optional: I always add 1 lb. shredded chicken or lean ground beef for a more filling, higher-protein soup.

Directions:
Place all the veggies and the garbanzo beans in your crock pot.

In a medium bowl, combine broth, tomato paste, garlic, olive oil, basil, cinnamon, salt, paprika, ginger, and sweetener. Mix well and pour evenly over the contents of the crock pot. Gently stir to allow the sauce to coat the veggies.

Cover and cook on high for 4 hours. (OR cover and cook on low for 7 - 8 hours.) If you like, add additional salt to taste. Enjoy!

MAKES 8 SERVINGS

Hearty Healthy Shrimp Gumbo

Prep Time: 20 mins

Total Time: 1 hrs 20 mins

Servings: 6

Ingredients

• 2 tablespoons all-purpose flour
• 2 teaspoons olive oil
• 1 medium onion, chopped
• 1 each green & red bell pepper, chopped
• 1 -1 ½ medium celery ribs, sliced
• 14 ½ ounces diced tomatoes, undrained
• 10 ounces frozen sliced okra, thawed ( about 2 cups)
• 2 bay leaves
• 1 tablespoon Worcestershire sauce
• 1 teaspoon sugar
• ¾ teaspoon dried thyme, crumbled
• 10 1/2 oz. can fat-free low-sodium chicken broth
• 1 lb fresh shrimp or 1 lb frozen peeled medium raw shrimp, thawed if frozen
• 1 tablespoon olive oil
• ¾ teaspoon salt
• ¼ teaspoon red hot pepper sauce
• 1 cup uncooked instant brown rice or 1 cup white rice

Directions

1. Heat a Dutch oven over medium heat.
2. Cook the flour for 1 to 1.5 minutes or until beginning to turn off-white, stirring constantly. Do not overcook; transfer to a plate.
3. Add 2 teaspoons oil to the pot and swirl to coat the bottom. Cook the onion, bell pepper, and celery for 5 minutes, stirring frequently.
4. Stir in the undrained tomatoes, okra, broth, bay leaves, Worcestershire sauce, sugar, & thyme.
5. In a jar with a tight-fitting lid, combine the remaining broth and the reserved flour; cover and shake until completely blended & stir into the tomato mixture.
6. Bring to a boil over high heat; reduce the heat and simmer, covered, for 25 minutes, or until the okra is very tender and the mixture has thickened, stirring frequently.
7. While it is cooking, prepare rice according to package directions.
8. After the soup has simmered, stir in the shrimp & cook, covered, for 5 min., or until the shrimp turn pink.
9. Remove from heat & stir in 1 tablespoons oil, salt, and hot pepper sauce. Let stand for at least 15 minutes then discard the bay leaves.
10. To serve, spoon the rice into soup bowls & ladle the gumbo over the rice.

Herbed Tomato Soup

1 14½ oz. can no-salt-added whole tomatoes, undrained

1 14½ oz. can stewed tomatoes, undrained

½ teaspoon dried whole basil

½ teaspoon dried whole oregano

¼ teaspoon pepper

Combine all ingredients in a blender or food processor; process until smooth.  Transfer mixture to a medium saucepan.  Bring mixture to a boil; cover, reduce heat, & simmer 15-20 minutes. 

Serves 4.

Serve along with a grilled ham & cheese sandwich on whole grain bread & a fresh spinach salad with lowfat balsalmic vinaigrette.

Today's Flat Belly Food: Yogurt!

Today's Flat Belly Food: Yogurt!

People who get their calcium from yogurt have been known to lose more weight around their midsection, due to the probiotic bacteria found in most yogurts. These bacteria help keep your digestive system healthy, which translates into a lower incidence of gas, bloating, and constipation, which can keep your tummy looking flat. :)

Choose unsweetened lowfat yogurt that contains live active cultures. Choosing creamy Greek yogurt gives you the benefit of added protein & lower carbs. Add a handful of fresh chopped fruit for flavor and extra fiber. 

Today's Flat Belly Tip: Leafy Greens!

Popeye had it right: spinach rules! Spinach & other leafy greens not only have cancer-preventing carotenoids (organic pigments that enhance the functioning of your immune system & are a great source of vitamin A), but due to their low calorie count, they help shrink your waistline. One cup of spinach contains only about 40 calories, while a cup of broccoli has 55 calories and satisfies 20 percent of your day's fiber requirement - and remember, we like fiber! Most leafy greens are also a good source of calcium, an essential ingredient for muscle contraction. In other words, they help fuel your workouts.

Try for: Three servings daily. Keep a bag of prewashed baby spinach in your fridge and toss a handful into soups, salads, pasta dishes, stir-fries, and sandwiches. When you get sick of spinach, reach for a bunch of arugula, broccoli rabe, or broccolini, a cross between broccoli and Chinese kale. I've even known people to throw some kale in their smoothies - add a little bit each day & you won't notice the taste. Include strawberries & bananas along with the kale so that the texture & flavor doesn't dramatically change. 

Welcome to the Core Living blog!  I am excited to share fitness & nutrition tips, wins & challenges from my clients and friends, as well as recipes & more.  I'm still working on format & backgrounds, so bear with me as I learn...:)

A little bit about me...


I have been married to John for 16 years, and we have three great kids - Peyton is 13, Trace is 11 and Hillary is 8. I grew up in the great state of Texas, and am proud to have grown up in agriculture on a ranch where my family still lives. I had a great example of fitness growing up with a dad who is a former high school and college athlete, and who still fits into the same size jeans he wore back then! He and my mom both continue to make positive choices their lives, and I attribute much of my desire for lifetime fitness to them and to their support.

I have always enjoyed working out and love a challenge.  It all started in college when I began running fairly regularly, but made the mistake of going to the extreme...I became too thin and didn't educate myself on overall nutrition. Over the next few years I began to read and learn about nutrition, food, exercise and how it all goes together.

After Peyton & Trace were born, I got back in shape with the help of tae-bo & kickboxing. After Hillary came along I discovered Chalene Johnson and ordered her Turbo Jam videos (yes, videos...now they are available on DVD!). Between Chalene and another smartly fit friend, I achieved a better understanding of how all aspects of exercise -- cardio, weight training, core, stretching -- must be included in an exercise plan to achieve what I now call lifestyle fitness.  Since Turbo Jam I embarked on the P90X journey, starting with P90X, then P90X Plus & most recently, P90X2!  Through those programs, along with Beachbody's Rev Abs & Insanity workouts, I learned more and more about how the body responds to all aspects of exercise.  I also enjoy cooking, and have worked to learn how to cook flavorful, healthy meals. Yes, it's a little bit of work, but after awhile it's just life...lifestyle fitness.

Two years ago I decided to take the plunge and get certified as a personal trainer.  I loved what lifestyle fitness was doing for my body and felt like it was time to help others work to achieve the same.  Now I LOVE helping teach people that lifestyle fitness is not just trying to work out a few days a week and eat right most of the time, and at the same time, it's not about depriving yourself of life's pleasures.  It's different for everyone, and I am so excited that through Core Living and the resources of being a Beachbody coach I can help others find the right road that fits their life. God gave us these amazing machines and it is our job to take care of them...we are only on this earth a short time so let's make the most of it with healthy bodies.

In case you aren't on my daily fit tip text message list, I've been sharing "Foods for a Flat Belly".

Today's flat belly food: Berries!
Most berries are loaded with…Fiber! The more fiber you eat the fewer calories you absorb from all the other stuff you put in your mouth. Fiber traps food particles and shuttles them out of your system before they're fully digested, so if you have a meal with a few Jen Niemann no-no's, adding fiber can help clean that out. Berries are also high in antioxidants, which not only help protect you from chronic diseases but may also allow u to get more results from your workouts. They tend to improve blood flow, which can help muscles contract more efficiently. Think strawberries, raspberries, blueberries, boysenberries, and gooseberries if you can find them!