Today's Tip: Pre- & Post-Workout Snacks

Two questions I often get from clients and friends who exercise: 1) "Should I eat before I workout and if so, what?" and 2) "What should I eat after a workout?"

My workout time is early morning - pretty much right after I get out of bed - so I do not eat before my workout.  Some people choose to have a pre-workout drink to enhance performance, muscle growth, energy and endurance, however, before you begin a regimen including a pre-workout drink, talk to a trainer or your doctor first.

If you don't exercise right after waking, you will want to fuel your body with something about an hour before you workout.  Some suggestions:
- small size energy bar
- banana/natural peanut butter on 1/2 slice whole grain bread
- 1/2 cup cottage cheese or Greek yogurt with berries
- 3/4 cup whole grain cereal with almond or skim milk 
- 1/2 protein shake (have the other half within an hour after the workout)
- a handful of almonds or a natural trail mix

These snacks will help give you the energy you need to get through your workout.  I advise against just drinking a cup of coffee and then heading to your workout an hour or so later.  You need some sort of nutrition to fuel your body.

If your workout is much later in the day, eat your meals and snacks at regular intervals, timing them so that your last snack or meal is about one hour before your workout.

What to have after a workout?  Well, if your workout involved a lot of strength training and weights, a recovery drink within 30 minutes is a good idea to help your muscles recover quicker. Many sporting goods or GNC stores sell various drinks; I use the one sold by Beachbody*, created in conjunction with P90X. Some athletes drink 8oz of lowfat chocolate milk to aid their muscles in recovering.  Of course,  not every workout demands a recovery drink - you might just need a good snack such as:
- Protein Bar - Look for natural bars with around 200 calories, low sugar & 15+ grams of protein
- Kashi® Granola Bars – lots of varieties
- Cheese stick and apple
- Homemade Trail mix or a natural kind from the store
- Almonds & an orange
- Protein Shake
- Handful of almonds or other nut & some berries

Keeping your body fueled will help it work in conjunction with your exercise program.  If you are trying to lose weight, you want your metabolism to keep working all day long so you have to fuel your body all day.  If you go more than 2.5-3 hours without eating, your metabolism slows, "conserving" whatever it has left from your last meal. Keep that metabolism revved up by eating good foods all day.

Tomorrow I'll list some additional snack ideas - not necessarily for pre- or post-workout, but general snacks for you to keep handy during your day. 

*to learn more about the P90X recovery drink, go to www.teambeachbody.com/jenniemann and click on "Shop" then "Nutrition & Supplements".

Today's Tip: Tasty Veggies!

I am constantly being asked how to incorporate more veggies into the diet plan, as well as for easy ways to make them taste great!  If this is your question too, here are some great ways to dress up your sauteed or steamed without following a detailed recipe.

Spice is Nice!
Hit the spice section of the supermarket to find flavor mixes like Italian, Cajun, and lemon pepper. Go for the mixes in shakers, as opposed to packets -- the packeted products are typically meant to be mixed with water and/or added during cooking. Look for no-salt options from McCormick (Fiesty Citrus is great) and Mrs. Dash - a new Niemann fave is the Mrs. Dash Southwest Chipotle.

Quick Mix!
Toss your veggies in some low-fat marinara, or try other low-calorie marinades.  Mrs. Dash Garlic Lime Marinade or Lawry's Teriyaki Marinade with Pineapple Juice is great.  Another flavorful addition is Hoisin Sauce which gives you a light oriental flavor. Add just a spash of any of these to your steamed or sauteed veggies and voila!  Tastier veggies.

Best Dressed!
Salad dressing isn't just for salads...toss your sauteed veggies in some low-cal salad dressing. My two favorites are Newman's Own Lite Low-Fat Sesame Ginger salad dressing and Newman's Own Lite Balsalmic.

Saute those veggies in Olive or Grapeseed oil - just a couple of teaspoons goes a long way.  Start by sauteeing some garlic in the oil then add your veggies and spice.  If you are using a sauce or dressing, add it toward the end, just before you serve. Another way to cook your veggies is to toss them in a little oil, lay them out on a cookie sheet and roast them in a 400 degree oven.  Broccoli is especially great this way!

Today's Tip: Diet & Exercise Tips for Endomorph Body Types

So let's review...Endomorph body types have naturally broader and thicker builds, slower metabolic rates and sensitivities to insulin.  Remember, insulin sensitivity is a term used to describe people who require relatively normal or low levels of insulin to process glucose. Endomorphs tend to carry more fat and tend to be rounder in shape than mesomorphs or ectomorphs.  They have no trouble gaining weight - either muscle or fat - but often struggle with losing weight.  However! Endomorphs CAN change their body type and become leaner with the right diet, regular aerobic exercise and a strength training program that promotes fat loss and muscle growth. 

Exercise Tips
Losing body fat is typically the primary goal for this body type, and they tend to carry their excess fat in the abdominal and lower back region. Although they may have a more difficult time losing fat, when they engage in heavy strength training they can easily gain bulk. For many this is not a desired outcome, and thus it is recommended that endomorphs do more intensive cardio to lose fat.

 

Regular aerobic exercise is necessary to help burn excess body fat on an endomorph body frame. Beginners should start with 30 minutes of moderate-intensity activity at least five days a week such as brisk walking.  In addition, beginner training for endomorphs should consists of whole body workouts that progressively move to split exercise routines. You should change up your training program often and hit abdominals at the start of each workout. Your goal is to increase metabolism while reducing body fat. When a basic 30-minute walk is no longer challenging, add intensity such as more vigorous walking, jogging/running, incline walking or lap swimming. The key is to continue to increase the intensity of your exercise or your body will get used to it and no longer respond to the activity.  Keep in mind that two minutes of moderate-intensity activity is equivalent to about one minute of vigorous-intensity activity. Your goal is to do long-distance, low-impact exercise to burn off extra fat and slim your hips.

In addition to aerobic exercise, endomorphs should strength train 3-4 times a week to help increase muscle tissue and elevate their overall metabolism.  Muscle tissue requires more energy to be sustained than fat tissue, thus building extra muscle tissue will help you burn more calories each day even when you are just sitting.

Most trainers advise endomorphs against using heavy weights. Instead, it is recommended that they use moderate weight with a higher number of reps - 12-20 - as opposed to the 10-15 recommended for the general population to reach failure. Do 2-3 exercises that target all the major muscle groups 3-4 sets. When training, they should minimize the period of rest in between sets to no more than 60 seconds. This will keep heart rate high enough to remain in a fat-burning zone. Additionally, performing more compound exercises such as squats, deadlifts, bench press, pushups & pullups will increase the intensity of the workout and help burn more calories.

 

Diet Tips
Endomorphs benefit from a lower carbohydrate diet with an emphasis on healthy fats. Eating 25% complex carbohydrates, 35% protein and 40% healthy fats suits this body type and helps prevent fat storage. Endomorphs have the lowest carbohydrate tolerance and should only consume starchy (whole grain) and non-sugary carbohydrates after exercise to optimize fat loss.

One of the physiological mechanisms that cause endomorphs to gain fat easily is insulin sensitivity, and the best method to overcome insulin sensitivity is by controlling carbohydrate consumption: Limit starchy carbohydrate intake to either first thing in the morning or following a weight training session, when they are needed the most. Starchy carbohydrate sources include sweet potatoes, oatmeal, brown rice, whole-grain bread or pasta or fruit. Non-starchy vegetables are low in calories and are packed with vital nutrients and fiber. These carbohydrates can be consumed in unlimited amounts throughout the day. Good sources include spinach, green beans, broccoli, asparagus, peppers and onions. Total carbohydrate intake should be between 20 to 40 percent of your total daily calorie intake.

A balanced healthy diet is very important for the endomorph in order to keep metabolism raised and the appetite controlled. Therefore, eat smaller meals more frequently throughout the day that are high in protein and non-fat foods. In order to help control overeating, eat slowly to allow your hunger mechanism to kick in (which takes about 20 minutes). Stop eating after one portion and avoid junk food and late night snacks. When you do require a snack, eat healthy low fat foods such as fruits, vegetables, non-fat yogurt, etc. You should also drink a lot of water which helps to maintain a high metabolism, increase calorie consumption and flush toxins from the body.

Many weight-loss diets advocate avoiding meat due to its fat content. The problem typically is, it's not fat but carbohydrates that are the main source of calories in your diet, and you need more healthy protein and fat. Meat is rich in protein & low in calories, with only four calories per gram, and it also has a natural appetite-suppressant effect. As an endomorph, you have a naturally large appetite, so this is particularly important.

There are advantages and disadvantages to all three body types.  Work with yours and its uniqueness, and enjoy the ride!

Today's Tip: Diet & Exercise Suggestions for Mesomorph Body Types

So let's review...the mesomorphs have athletic, muscular builds. They generally have a more balanced diet because they have a moderate carbohydrate tolerance and build muscle easily.

Male mesomorphs have rectangular bodies, while females have an hourglass shape. Other key attributes include thicker skin, good posture and a solid frame. Due to their overall musculature and lower body fat, mesomorphs make excellent bodybuilders.

Exercise Tips:

Mesomorphs should emphasize weight training over cardiovascular workouts, using moderate to heavy weights, and being careful not to train too much. If you enjoy swimming, running or other cardio workouts, limit these activities to three days a week at well under an hour each.

Having a mesomorph body type doesn't mean you will never have excess fat.  It does mean, however, that if you are currently flabby and frustrated with your fatty bits and lack of muscle tone, any real effort a male or female mesomorph puts into a decent diet and exercise routine is going to reap you excellent fat loss benefits. This is because mesomorphs lose fat more readily and gain muscle mass (lean or bulky) with much more ease than ectomorphs (hard-gainers) and endomorphs. The main challenge for a mesomorph in losing fat and getting a truly solid and shapely body is MOTIVATION – the right mindset for success with the right diet and workout routines to lose fat and gain muscle mass.  If this is your type, once you get moving on your well planned diet and exercise routine, you will do very well very quickly.

 

The female mesomorph seeking lean muscle tone while losing fat should focus on using light weights with plenty of repetitions. A total body workout routine 3 times a week that changes every 2 to 3 months is ideal to develop muscle tone and lose fat. A male mesomorph looking for a chunky muscular body shape gets best results from heavier weights with fewer reps.  Another good tip: make an effort to keep your body guessing when it comes to your workouts.  For example, change the numer of repititions you perform & the types of exercises you do in the weight room.  This can help you gain more muscle & lowers your injury risk.

Diet Tips:

A mesomorph diet should contain 30% protein, 40% whole grain/complex carbohydrates and 30% healthy fats. Experts recommend that mesomorphs eat five to seven meals daily. Adequate protein consumption is essential, especially for more active people. Mesomorphs should consume 1.5g of protein per pound of body weight. They should also eat a higher proportion of carbohydrates to protein, choosing protein sources like fish, chicken & lean red meat.  Mesomorphs looking to gain lean muscle mass must take care to eat more calories and a higher amount of protein, even on day they do not exercise.

Mesomorphs looking to lose weight should strive to eat smaller meals more frequently. This will cause a feeling of fullness that will help them eat less, and will also help keep insulin levels steadier. On the contrary, eating big meals at infrequent intervals can trigger insulin spikes, causing your body to store calories as fat.

When you eat carbs, eat them only at specific meals, directly after training (post-workout) and at breakfast. At the remaining meals, substitute green vegetables and fruits as your carbohydrates, and focus on high-fiber items that will further increase satiation.  Eating low-glycemic carbs (cherries, apples, apricots, grapefruit, oranges, plums, zucchini, lettuce, green beans, celery, cucumbers, yams, artichokes, whole grains & dairy products) will aid muscle gain and fat loss.

Good luck mesomorphs! 

 

 

 

Today's Tip: Diet & Exercise Suggestions for Ectomorph Body Types

 

So let's review...an Ectomorph body type is one that can be deemed as "skinny" - people who are naturally thin and have skinny limbs. Ectomorphs have a hard time gaining weight and muscle, & tend to lose weight when they don't workout. Despite many people wishing they looked like them, to an ectomorph it isn't that great. Ectomorphs are just as self conscious when it comes to weight as overweight people because people who are too skinny feel they do not have an attractive appearance. Many people who aren't aware of an ectomorph's metabolism believe that the person is anorexic.

The best exercise plan for an ectomorph body type is one that builds body weight and muscle mass. To reverse the effects of being skinny and having trouble building muscle, ectomorph body types should go on a higher-carb diet plan, and include more protein in the diet, as protein is the building block for muscles.

Exercise Tips
Ectomorphs need workout routines that involve weight lifting, as well as squats, pull ups, and push ups to build muscle and tone areas. Workout five days a week and change your exercises everyday, because if you consistently do the same workout, your body will become immune to it...eventually the exercise will become ineffective and you will stop gaining muscle mass. Workout for about 30 minutes to an hour and limit your total cardio workouts because those will cause you to become skinnier. A good rule of thumb is to do a combination of 2-3 exercises per body part, consisting of 3-4 sets of each, with 6-10 repetitions for maximum and lasting effect. Opt for heavier-weight workouts where all the muscles are used and exercised, often and intensely so. To get in your cardio, do short bouts of high intensity exercise in-between your muscle building exercises.

Maybe your are an ectomorph in certain areas of your body - for example, you can't gain muscle in your arms but your legs tone fairly easily.  Thus, you should train for specific body parts. The exercises for back are dead lifts, chins, pull downs, and hyperextensions. Exercises for chest are heavy barbell bench presses, pullovers and flyes. Exercises for arms are standing triceps presses, curls, dips, and triceps extensions. Exercises for shoulders are heavy upright rows, shrugs, dumbbell presses, front raises and lateral raises. Exercises for legs are squats, lunges and leg presses.

Diet Tips: 
Alongside a good muscle-building exercise routine, an ectomorph diet plan is one with the right combination of proteins, complex carbohydrates and moderate fats. Proteins are scientifically proven to help grow muscle mass. Eat lots of protein rich foods like fish, lean meats, eggs, turkey, chicken and of course protein shakes. Proteins are essential for the basic building block of your body and will help you put on that lean muscle everyone wants.

You need more good carbohydrates to increase your calorie intake. Stick to complex carbs like brown and/or Jasmine rice, quinoa, bulgur wheat, whole grain pastas & breads, yams and sweet potatoes. After a workout you should consume whole fruits and other natural, more sugary carbs which are fast acting, and will combine with your insulin and energize the anabolic recovery of your muscles.

Another often over-looked nutrient is fats.  These are important for lubricating your body's cells, making your hair and skin soft, and, most important to ectomorphs, helping regulate testosterone levels for muscle growth. Stay away from saturated fats as they cause health related problems - focus instead on good fats. Put some oily fish (such as salmon), avocados, flax seed oil, nuts and eggs into your diet. A combination will help you put on muscle mass along with your workout routine.

Some eating tips:

1. Eat more calories than you burn.
2. Eat six smaller meals throughout the day with a gap of two hours as it keeps constant supply of fuel to your muscles.
3. Increase protein and carbohydrates (grains, granola, nuts, and dried fruits). Eat about one gram of protein for every pound you weigh.
4. Drink plenty of water so that your muscles stay hydrated.
5. Include trans-fats.
6. Beware of empty, hidden calories (chips, candy, products with added sugar, certain cereals, high sugar sports drinks, soda, fast food).
7. Avoid fried foods and skipping meals.
8. Get enough rest!

Good luck, ectomorphs!  And if you need addtional help with your diet or exercise, let me know.

Sources: ISSA Training Materials; FitnessHealthZone.com; Roy Dale, fitness writer

Today's Tip: What is Your Body Type and What Balance of Foods Does it Need?

When I was getting my personal training certification I learned about three different body types and how each type processes foods differently.  The three types are: ectomorphs, mesomorphs & endomorphs. Bet you can't wait to figure out which one you are so you can tell people "hey, I'm an ectomorph - how about you?"!

 Ectomorphs are naturally thin with skinny limbs; mesomorphs have athletic, muscular builds and endomorphs have naturally broader and thicker builds. The better you understand the characteristics of your body type, the better you will be able to optimize energy and avoid storing excess fat.

Typically, ectomorphs have fast metabolic rates and process carbohydrates for energy very efficiently. If you are an ectomorph your goals should include gaining muscle and strength, especially in the limbs. Ectomorphs should consume more carbohydrates due to their fast metabolic rates and difficulty gaining muscle mass. A suggested range of 55% of the diet should come from whole grain/complex carbohydrates, 25% protein and 20% fat. This helps ectomorphs to maintain strength and bodyweight during both high volume and endurance exercise. Ectomorphs process carbohydrates most efficiently during and after activity or exercise.

Mesomorphs tend to have naturally high levels of testosterone and growth hormone. Typical goals include exercises to enhance their athletic performance (focusing on a particular sport, perhaps), keeping body fat low and maintaining muscle mass. Mesomorphs generally have a more balanced diet because they have a moderate carbohydrate tolerance and build muscle easily. A mesomorph diet should contain 30% protein, 40% whole grain/complex carbohydrates and 30% healthy fats.

Slower metabolic rates and sensitivities to insulin are typical of endomorphs (insulin sensitivity is a term used to describe people who require relatively normal or low levels of insulin to process glucose). Losing body fat is typically the primary goal for this body type and fat is generally carried in the abdominal and lower back region. Because endomorphs have sensitivities to insulin, they benefit from a lower carbohydrate diet with an emphasis on healthy fats. Eating 25% complex carbohydrates, 35% protein and 40% healthy fats suits this body type and helps prevent fat storage. Endomorphs have the lowest carbohydrate tolerance and should only consume starchy (whole grain) and non-sugary carbohydrates after exercise to optimize fat loss.

Over the next three days I will go into more detail about specific foods for each body type.  So if you are an ectomorph, tomorrow you should tune back in! :)

Source: ISSA certification materials; Dr. John Berardi, fitness & nutritional science consultant for University of Texas.

 

 

Today's Tip: You Tell Me!

What are some tips you need? Recipes...fitness tips...exercise...snack ideas...let me know what you are looking for!  Text or email me, or post them here & I'll include them in upcoming weeks.

Today's Tip: Try this in your Crock Pot!

Cheesy Italian-Style Stuffed Peppers

Makes: 4 servings/Prep 20 mins/Slow Cook 8 hrs

·         1/4 cup instant brown rice

·         3/4 lb 96% lean ground beef
·         1 teaspoon Italian seasoning
·         1/2 cup chopped onion
·         1/4 cup grated Parmesan
·         1 15-ounce can diced tomatoes
·         1 cup reduced-fat shredded mozzarella cheese
·         4 red bell peppers, tops removed, cored and seeded
·         Nonstick cooking spray

1. Cook rice according to package directions, omitting fat and salt.

2. In a large mixing bowl, combine cooked rice, ground beef, Italian seasoning, onion, Parmesan, 1/4 cup tomatoes and 1/2 cup mozzarella. Fill peppers with rice mixture.
3. Coat the inside of a slow cooker with cooking spray and placed filled peppers upright in cooker. Spoon remaining tomatoes over and between peppers; top each pepper with remaining mozzarella. Cook on low 8 hours. Serve on a bed of sauteed spinach, if desired.

Today's Tip: Smart Ways to Cut Calories

Snack Smarter!

1) Have a tablespoon of peanuts and a tablespoon of dark chocolate chips instead of a pack of peanut M&Ms. Save 127 cal.

2) Dip baby carrots, cucumber and bell pepper rather than 14 tortilla chips in your guacamole or salsa. Save 220 or more cal.

3) Make your snack a small meal. Eat two mini Babybel Light cheese wedges, a half cup of grapes, & a few whole-grain crackers instead of nibbling your way through half a block of Cracker Barrel sharp cheddar cheese. Save at least 400 cal.

Today's Tip: One more Valentine's Day Dessert Idea: Bread Pudding...with Peanut Butter & Chocolate!

PB 'n Chocolate Bread Pudding

PER SERVING (1/4th of bread pudding, about 1 heaping cup): 200 calories, 7.5g fat, 27g carbs, 4g fiber, 15.5g sugars, g protein. 

Prep: 10 minutes

Cook: 55 minutes

Ingredients:

4 slices light bread (like Sara Lee Delightful), lightly toasted and cut into half-inch cubes

3 tbsp. semi-sweet mini chocolate chips

1 1/3 cups light vanilla almond milk

1/3 cup fat-free liquid egg substitute (like Egg Beaters Original)

2 tbsp. Natural peanut butter

2 1/2 tbsp. brown sugar (lightly packed)

Dash salt

Optional: Cool Whip Free or Fat Free Reddi-wip

Directions:

Preheat oven to 350 degrees. Place toasted bread cubes into a standard loaf pan sprayed with nonstick spray and evenly sprinkle with chocolate chips.
 

In a blender, combine almond milk, egg substitute, peanut butter, brown sugar, and salt. Process at medium speed until smooth. Pour mixture over bread cubes, making sure all the bread cubes are covered. Let stand for 5 minutes.
 

Place dish in the oven and bake until pudding is firm, 45 - 50 minutes. Slice, serve and, if you like, top with Cool Whip or Reddi-wip. Enjoy!

MAKES 4 SERVINGS
adapted from Hungry-Girl.com

Today's Tip: 2 Guilt-Free V-Day Chocolate Desserts!

Try one of these for your Valentine's Day treat.

Guilt-Free Double Chocolate Brownies

  9 brownies

·          Nonstick cooking spray
·         4  tablespoons butter
·         2/3  cup granulated sugar
·         1/2  cup cold water
·         1  teaspoon vanilla
·         1  cup all-purpose flour
·         1/4  cup unsweetened cocoa powder
·         1  teaspoon baking powder
·         1/4  cup mini semisweet chocolate pieces
·         2  teaspoon powdered sugar

Directions

Preheat oven to 350 degrees F.
Coat the bottom of a 9-x-9-inch baking pan with nonstick spray. In a medium saucepan, melt butter; remove from heat. Stir in sugar, water, and vanilla. Mix in flour, cocoa powder, and baking powder until combined. Add chocolate pieces. Pour batter into pan; bake for 15 to 18 minutes. Cool in pan on wire rack. Sprinkle with powdered sugar.
 

Nutrition facts per serving:

·         Servings Per Recipe 9 brownies (or more if you cut them smaller)
·         Calories 195
·         Total Fat (g) 6
·         Saturated Fat (g) 5
·         Carbohydrate (g) 29
·         Fiber (g) 2
·         Protein (g) 2


This next recipe is a little more involved but it is fantastic!!

Dark-Chocolate Soufflé Cake

YIELD: 12 servings (serving size: 1 wedge)

Ingredients:
·        1/2 cup each granulated and dark brown sugar
·         3/4 cup water
·         1 tablespoon instant espresso or 2 tablespoons instant coffee granules
·         2/3 cup Dutch process or unsweetened cocoa
·         1/4 teaspoon salt
·         2 ounces each unsweetened & semisweet chocolate, chopped
·         2 tablespoons Kahlúa (coffee-flavored liqueur)
·         3 large egg yolks
·         1/3 cup sifted cake flour (such as Swan's Down)
·         6 large egg whites (at room temperature)
·         1/4 teaspoon cream of tartar
·         1/3 cup granulated sugar
·         1 tablespoon powdered sugar
·         1/4 cup raspberries (optional) & Chocolate curls (optional)

Preparation

Preheat oven to 300°. Coat bottom of a 9-inch springform pan with cooking spray. Set aside.

Combine 1/2 cup granulated sugar, 1/2 cup brown sugar, water, and espresso in a large saucepan; stir well and bring to a boil. Remove from heat; add cocoa, salt, and chocolates, stirring with a whisk until chocolate melts. Stir in Kahlúa and egg yolks. Stir in flour; cool to room temperature. Set aside.

Beat egg whites and cream of tartar at high speed of a mixer until foamy. Add 1/3 cup granulated sugar, 1 tablespoon at a time, beating until stiff peaks form. Gently fold one-fourth of egg white mixture into chocolate mixture; repeat procedure with remaining egg white mixture, one-fourth at a time.

Spoon into prepared pan. Bake at 300° for 1 hour or until a wooden pick inserted in center comes out almost clean. Cool completely on wire rack. Remove sides from pan; sift powdered sugar over cake. Garnish with raspberries and chocolate curls, if desired.

Nutritional Information: Cal – 205, Fat - 6.1, Protein – 5g

Today's Tip: Spot Toning!

A question I get a lot is "can I target one spot on my body to get it into shape?"

Answer: Moving one area of your body over & over doesn't burn fat in that one spot, although it will firm up the area. If you focus on your thighs by doing hundreds of leg lifts you will strengthen your leg muscles but probably won't slim down. However, if you target your entire body with certain resistance training moves, you can boost your metabolism so that your body burns fat all day long - all over your body, including your thighs.

So don't neglect resistance or strength training as part of your exercise regimen!

Today's Tip: Benefits of Green Tea

So what's all the hype about Green Tea & what makes it so special?

Well first, it's very high in catechin polyphenols (EGCG), or in layman's terms, an extremely powerful antioxidant. It not only inhibits the growth of cancer cells, it actually has the ability to kill cancer cells without harming healthy tissue. EGCG has also been found to be extremely powerful in the prevention of heart disease and assists in keeping cholesterol levels healthy.

And then there are the weight loss theories....

Many doctors and studies have confirmed the incredible power of green tea when it comes to weight loss - one doctor noted that green tea can increase your daily fat burning rate by 43%. This can be attributed to much more than just its caffeine content...the catechins in green tea help drive your body to burn fat as its energy source. Green tea has also been shown to cause carbohydrates to be released slowly, preventing rises in blood-insulin levels and keeping the body at an ideal blood sugar balance for fat burning.

Diet & exercise are the main drivers for achieving a healthy weight. Green tea isn't a magic potion, but adding it to your diet is just one more positive change you can make in your fitness journey!

Today's Tip: Another Breakfast Idea

Seemed like everyone really liked getting the breakfast muffin melt recipe idea yesterday, so I'll follow it up today with another breakfast bite.  How about a Blueberry Muffin Oatmeal Bowl?

Blueberry Muffin Oatmeal

Entire recipe: 270 calories, 7g fat, 13.5g sugars, 6.5g protein

Ingredients:
1/2 cup old-fashioned oats
1 tsp. brown sugar (not packed)
1 Tablespoon vanilla protein powder (optional)
1 packet Truvia
1/4 tsp. almond extract
1/4 tsp. vanilla extract
Dash cinnamon
Dash salt
1/2 cup Unsweetened Vanilla Almond Breeze
1 cup water
1/2 cup fresh or thawed-from-frozen blueberries (if frozen, drained and blotted dry)

Directions:
In a nonstick pot, combine all ingredients except blueberries.

Bring to a boil and then reduce to a simmer. Cook and stir until thick and creamy, 12 - 15 minutes.

Stir in blueberries, and transfer to a medium bowl. Let slightly cool and thicken. Enjoy!

*This may be made the night before and refrigerated (don't add the blueberries).  In the morning, heat, add blueberries and you are on your way!

MAKES 1 SERVING

Recipe adapted from HungryGirl.com

Today's Tip: Quick Breakfast Idea...Egg White Muffin Melt

Don't Skip Breakfast!  Try this:

EGG WHITE MUFFIN MELT

• 2 egg whites & 1 egg
• Whole-grain English muffin
• 1/2 cup spinach
• 1 slice reduced-fat cheddar cheese
• 1 slice tomato

Directions

1. Cook 2 egg whites & one egg in a small microwave-safe bowl with a bottom about the size of the muffin*.
2. Cover half a whole-grain English muffin with 1/2 cup spinach & the other half with 1 slice reduced-fat cheddar cheese; toast until cheese is melted.
3. Add egg & tomato.

*you can also scramble the eggs in a skillet; cooking them in the microwave makes the eggs come out uniform and easier to fit on the muffin.

Today's Tip: Identify Your Diet Derailers!

Many of you have shared with me that u have committed to a healthier eating plan recently. You are eating more vegetables, making better choices with your snacks, and choosing wisely when you eat out. Unfortunately when we start making good choices in our lives, often times someone comes along & tries to derail our healthy eating plan. For instance, your mom or spouse loves cooking for you so you feel obligated to eat those fully leaded scalloped potatoes. You feel led to eat unhealthy foods even when you're not hungry just because someone brought them and you don't want to hurt their feelings.

 

For instance, your sister shows her love through food and makes a huge spread when you are there.  She pushes treats on you, even though you have even started bringing your own healthy snacks when you visit her. If it continues to be a problem, you might try a direct approach and ask say, "I love you, but would you try and force a glass of wine on me if I were in A.A.?'" The food might still be there the next time you visit, but perhaps she won't push like she used to.

This direct approach might not work for some people or in some families.  For many women, it's not okay to disappoint, which is why family gatherings can be stressful. The thinking goes like this: Your mom went to all that trouble to cook for you, so the least you can do is enjoy the meal. The pressure for you to give in can be intense, particularly if you have a make-everyone-happy personality! In fact, people pleasers are more likely to eat fatty snacks, even when they're not hungry, if they think doing so will make the person they're with more comfortable.  Try thinking of it this way...how much will your mom will benefit from seeing you eat those cheesy potatoes versus how much will it cost you? In addition to the calories, a big helping could trigger a downward spiral by making you feel mentally defeated and less motivated to exercise. 

To soften the blow, tell your mom, sis, or aunt about your new goals in advance of when you typically get together. Give the person a call and say, "I know you enjoy cooking for me, but I'm trying to lose weight and I need your support. It may take time for this reality to set in, but eventually it will.  You can also try this: on the day of the gathering, be nonchalant if someone challenges your food choices. Try saying, "You know, this is just what I feel like eating today." 

Stick with your plan. You can do it...and enlisting others' help just might jump-start their healthier eating plan too!

Today's Tip: Eat Your Fruit! But in Moderation...

Myth: Loading up on fruit helps you slim down.

The real deal: Some people consider fruit a "freebie" in their daily eating plan. But just because grapes are loaded with nutrients doesn't mean you should graze on them all day. No doubt, fruit is high in vitamins and fiber, but it still contains calories and sugar. It's natural sugar, so eating a banana with 100 calories is a better choice than that same 100 calories in 2 chocolate-chip cookies! Your best bet is to stick with 4 servings of fruit a day (1/2 cup or 1 piece of fruit), and try pairing each serving with some protein.  A handful of nuts, 1/2 cup of Greek yogurt or 1/2 cup of cottage cheese will help slow down digestion and keep your blood sugar levels steady.

Lower sugar fruit suggestions?  Apples, apricots, berries, kiwi, oranges, peaches, grapes & pineapple. And stick with the proper serving size! :)

Super Bowl Snack: Potato Skins!

Italian Potato Skins - Simple, delicious, hot 'n cheesy

2 skins: 186 calories, 3.g fat, 335mg sodium, 29g carbs, 3.5g fiber, 3.5g sugars, 10.5g protein 

Ingredients:
Two 10-oz. baking potatoes
1/3 cup lowfat shredded mozzarella cheese
1/3 cup low-fat marinara sauce

Seasonings: garlic powder, Italian seasoning (optional)

Directions:
Preheat oven to 375 degrees. Spray a baking sheet with nonstick spray.

Pierce potatoes several times with a fork. On a microwave-safe plate, microwave potatoes for 3 1/2 minutes.

Flip potatoes, and microwave for 3 1/2 more minutes, or until soft.

Once cool enough to handle, cut potatoes in half lengthwise. Use a spoon to gently scoop out some of the pulp, leaving about 1/4 inch inside the skin. Discard the potato pulp (or reserve for another use).

Place potato skins on the baking sheet. Bake until crispy, 12 - 15 minutes. Remove sheet, but leave oven on.

Evenly distribute sauce among potato skins. Sprinkle with 1/4 tsp. garlic powder and, if you like, some Italian seasoning.

Sprinkle with shredded cheese. Bake until cheese has melted, about 5 minutes. Mmmm!

MAKES 2 SERVINGS

Adapted from HungryGirl.com

SuperBowl Snack Idea: 7 Layer Dip Cups

 

 

Individual Seven-Layer Dips

Yield: 8 cups

Ingredients

• 1 (16 ounce) can fat-free refried beans
• 1 (1 ounce) package taco seasoning
• 1 cup guacamole or make homemade guacamole
• 1 (8 ounce) container sour cream
• 1 cup chunky salsa or pico de gallo; or make homemade pico de gallo
• 1 cup lowfat shredded cheddar or Mexican blend cheese
• 2 Roma tomatoes, diced
• 1/2 bunch of green onions, sliced
• 1 (2.25 ounce) can of sliced olives, drained
• 8 (9 ounce) plastic tumblers
• tortilla chips

Instructions

1. In a small bowl mix taco seasoning with refried beans.
2. Layer 1: beans and taco seasoning; Layer 2: sour cream; Layer 3: guacamole; Layer 4: salsa or pico de gallo; Layer 5: cheese; Layer 6: tomatoes; Layer 7: green onions and olives
3. In each plastic glass, layer about 2 Tablespoons of the beans, followed by 2 Tablespoons of sour cream, 2 Tablespoons of guacamole, 2 Tablespoons of salsa or pico de gallo, and 2 Tablespoons of cheese. Make sure you drain your salsa or pico to get the excess liquid out before you pour it on. Then top with about 1-2 teaspoons of tomatoes, olives, and green onion (If making ahead of time, wait to add these toppings until shortly before serving).
4. Garnish with one tortilla chip. Store in the refrigerator until serving and serve with chips. Makes around 8 individual dips.

 

Today's Tip: High-fructose corn syrup vs. sugar...

Myth: High-fructose corn syrup is worse for you than sugar.

The real deal: It's been blamed for America's obesity crisis, but experts say that high-fructose corn syrup doesn't pave the way for weight gain any more than other sweeteners do. From a biochemical standpoint, it's no different from sucrose (found naturally in fruits & vegetables), or table sugar. It has the same number of calories, and the body processes both of them the same way.

High-fructose corn syrup is extremely cheap, so manufacturers add it to countless products in place of sugar or other sweeteners. As a result, Americans are overall consuming more of the sweet stuff than ever before. The bottom line?  It's not corn syrup's fault...it's ours. Whatever form sugar is in, simply limit your consumption of all added sugar, which can appear on labels as "dextrose," "maltose," "beet sugar," and "fruit juice concentrate." And don't just substitute artificial stuff for sugar, like Splenda.  Go for the natural sweeteners such as Truvia, stevia, honey or agave syrup.