MeatBall Marinara

This was a quick and healthy dish that I prepared for a clients Pot Luck Holiday Party. It was a hit and easy to make.

Ingredients:

Meatballs, made any way to like (pork, turkey, or beef)
(breadcrumbs, Italian season, 1 egg) eye ball the measurements according to how much you are making.
1 Jar of your favorite marinara sauce, or (4 cups fresh)
1 cup of shredded part skim mozzarella

Preheat oven to 350, combine all your meatball ingredients, and mash together making about 1 TBSP size balls. Place them on a baking dish and cook them in the oven for about 30 minutes. Remove and let cool. Heat or cook up your sauce, take all your meatballs and place them in a baking dish lines with a little olive oil. Sprinkle with mozzarella, and sauce, place it back into the oven for about 10 minutes, remove and serve.  So easy and simple, makes for great leftovers that can be placed on top of pasta or rice.

Baked Ziti Fit Cuisine Style

This is a healthy yet easy take on a family favorite. All we changes was whole wheat pasta, low fat cheese and added spinach for extra vegetables of course.

Ingredients:

1 lb of whole wheat Ziti
1 Jar of your favorite Marinara sauce or homemade
1 -2 Cups of low moisture shredded mozzarella cheese
1 cup of part skim ricotta cheese
1 (12 oz) bag of frozen chopped spinach drained

Preheat oven to 375. Boil your pasta according to the package, but drain just shy of al dente. Heat your spinach in the microwave and drain out the extra water. Remove pasta from the water, and place it back in to the pot, adding your marinara, cheese, ricotta, and spinach. Stir together, top with a little more cheese and place in a baking dish that has been sprayed, and lined with sauce. Heat for about 20 minutes in the oven, remove and cool for about 5 minutes and serve. This is great for last minute company, or holiday gatherings.

Chocolate Bites with Walnuts

Ingredients:

1 Box of Double Chocolate Ghirardelli Brownie Mix (with chips)

1 Can of pumpkin puree (15 oz)

Take a baking pan and spray it with non stick spray. Pour out your brownie mix into a bowl and add your pumpkin. Without adding anything else stir all together, till the consistancy is whipped. Place into the baking pan and bake at 350 for 25 minutes. Remove from the oven and sprinklle your chopped walnuts, let it cool slice into small 1/2 inch pieces and serve. This almost tastes like a fudge, and you are getting extra fber from the pumpkin, and not all the added fat from oil and butter you may have used in the past.

Comes to about 70 calories in 1 small bite.

Cranberry Pistachio Bite Cookies

1 Package of Sugar Cookie Mix

1/2 cup melted butter (Better Life Brand)

2 Egg Substitutes

1/4 cup of flour

1 box of sugar free and fat free Pistachio Pudding Mix

1/2 cup chopped Pistachios

1/2 cup of chopped dried cranberries

Preheat the oven to 350. In a bowl mix cookie, flour, and pudding mix. Then chop up your cranberries and nuts setting them aside. Add your egg and melted butter, along with the chopped ingredients, stir till it is all set together. Using a tsp to messure, place the cookies on a non stick baking dish lined with parchment paper. Put the cookies a few inches apart, and place in the oven for 9-15 minutes or until the edges of the cookies are light brown. Remove from the oven and let it cool. Serve and enjoy.

Calories are about 90 in 1 cookie

Here we are using less white flour, egg substitute, an Better Life Butter has no hydroginated oils and less fat. Plus you are getting a little protien and good fat from the chopped nutes and less sugar from using a sugar/fat free pudding substitute.

2011 Fit Cuisine Thanksgiving Sides

Pumpkin Pie

This is a great light dessert, for the holiday's I recently made it for a cooking party and the girls went crazy, I also made one for my husband and he practically ate the whole thing. His excuse was that it was "to healthy so I had to eat most of it".

Ingredients:

1 (frozen 9 inch deep dish) pie crust.
1 (15 oz) can pumpkin puree
2 tsp pumpkin pie spice
4 egg substitutes
3/4 cup sugar (or Stevia)
1 Cup Almond Milk (vanilla, or regular)
dash of salt

Preheat the oven to 350 bake you pie crust for about 10 minutes and then remove from the oven to cool. While the pie is cooling, take all you ingredients and whisk it in a bowl. Pour the mixture into your cooled pie crust, and bake in the oven for 45-50 minutes. Make sure the inside is not watery before removing. If its good remove and let it sit for 10 minutes. Serve with yogurt of light Cool Whip.

Whipped Sweet Potatoes

1 box of potatoes, peeled and diced
2 TBSP Maple Syrup
1 cup Almond Milk
1 tsp cinnamon
1 tsp nutmeg

Preheat the oven to 350. In a large pot boil your sweet potatoes till soft. Drain the potatoes, and using a whipping tool, whip the potatoes till mashed, then start to add all your ingredients, till it is at the right consistency and taste you desire. Once it is to the consistency you like, top with a little more cinnamon and nutmeg and bake in the oven for about 25 minutes. Remove and serve.

Green Beans with Almonds

1 1/2 lb fresh green beans
2 TBSP Slivered Almonds
2 TBSP Brummel and Brown butter or Smart Balance Butter
or 2 TBSP Olive Oil
1 tsp lemon juice

Take your green beans and boil them in a water, until crisp and tender. Drain the beans and set aside. In a saute pan cook your almonds in butter or olive oil, stirring occasionally till brown. Remove from the heat, add your juice and pour over the beans. Toss all together and serve.

Whipped Cauliflower

3-4 (1lb)bags of frozen cauliflower
1/2 cup Italian Season Bread Crumbs
1 TBSP Parmesan Cheese
2 TBSP Olive Oil
1 TBSP Garlic Powder

Preheat oven to 350. Take your cauliflower and boil it in water. Once it is tender, take an emulsifier and mash it down till it is no longer lumpy. Start adding all of your ingredients, mashing together till it is smooth. You may need to add a bit more of everything to give it a little more flavor. Once it is whipped well and smooth, place it into a baking dish that is drizzles or sprayed with olive oil. Bake in the oven for about 25 minutes till it is a little brown on the top. Remove and serve. SOOO good. 

This has been in my family for years, except we added a little less garlic this time.

Healthy Thanksgiving Side Dishes 2011

This year Fit Cuisine is doing a healthy spin on your holiday favorites, so make sure to contact me to place your order, and let this holiday season be stress free, fun and healthy.

Healthy Package Includes

Soup:
Butternut Squash


Sides:
Green Beans with Almonds
Whipped Sweet Potatoes
Whipped Cauliflower
Pumpkin Pie

There can be substitutions, just email fitness121@aol.com

Looking forward to helping you have a great holiday season.

Baked Orzo, with Diced Chicken, Chicken Sausage and Vegetables

This was a last minute collaboration, of what I had on hand in my refrigerator and the food items most enjoyed by my husband. Plus who doesn't love a dish filled with warmth, and gooey cheese. So here is my version just made a little healthier.

Ingredients:

4 Chicken Breasts Diced
2 Chicken Sausage links (diced)
1/2 cup diced zucchini
1/2 cup diced squash
1-2 cups of marinara sauce + 1/2 set aside
1 TBSP Italian seasoning
1 cup low moisture shredded mozzarella
1/2 Cup Part Skim Ricotta cheese
1 1/2 cups of orzo pasta
Olive Oil Spray (PAM)

Preheat the oven to 400 degrees. Cook pasta according to box. Spray a baking dish with olive oil, and coat the it with your set aside marinara. Take your diced chicken, sausage, and vegetables and place them in the baking dish, toss with the sauce that is already in the dish and bake in the oven for 20 minutes. This process is going to allow you to cook all the ingredients together. Drain your orzo and set to the side. Once your chicken is done remove from the oven, add your orzo, ricotta, remaining sauce and mozzarella, stir together so everything blends. Place it back into the oven for another 15 minutes and serve. If you want you can sprinkle a little Parmesan cheese, and black pepper. 

Tips:
This is a great well balanced complete meal, that the whole family will love, it is light on the stomach and you are not using a lot of cheese and adding extra vegetable. This can also be made ahead of time and frozen. So make one today and enjoy.

No-Bake Healthy Mac and Cheese

Alright it was time for Fit Cuisine to start trying out different healthy recipes for Mac and Cheese. So here is a light and healthy NO BAKE version to try.

Ingredients:
1 Box of Barilla Whole Grain Pasta Shells
1 12 oz Bag of Frozen Broccoli
1 1/2 cups of Fat Free Milk
1/2 cup of Almond Milk Unsweetened
1/4 tsp ground white pepper
1/2 tsp garlic powder
3 TBSP whole wheat white flour
2 Cups Shredded Low Fat Cheddar Cheese or (1%)
1/4 cup or so of Parmesan cheese
1 tsp Dijon Mustard

In a pot bring your water to a boil, and cook pasta according to box. Steam your frozen broccoli in the microwave or add it to the already boiling water and pasta, till it is just about tender. While that is cooking away heat 1 1/2 cups of milk in a large pot over medium heat until it just about simmers. Whisk in the 1/2 cup of almond milk, flour, garlic, and pepper, whisking it till it is about thickened. Remove from the heat and strain your pasta and broccoli. Add to the milk mixture your cheese, Parmesan, and mustard, then toss your pasta and broccoli stirring till everything mixes in well. Add back to the heat for another 1-2 minutes stir till all flavors are mixed and server.

Serving 4-6
Total time: 25-30 minutes

Fit Cuisine Notes:
This is a great way to get your kids to eat vegetables, it is loaded with fiber and protein. Pair it with a side salad and enjoy.

Baked Spaghetti

This is a first for Fit Cuisine, and lets just say I was very happy with the results. It is easier to prepare then lasagna, and actually has a lot of flavor. It is fun to make as well.

Ingredients:

1 Box Whole Grain Spaghetti
1 Package of Ground Turkey
1 TBSP chopped Garlic
dash of Italian seasoning
1/3 cup chopped onions
1 can diced tomatoes
1 Package of low moisture Mozzarella
1 Jar of your favorite Marinara Sauce of fresh
Olive oil

Preheat the oven to 400 degrees. In a saute pan heat your garlic, onions, and oil and add your ground turkey. Cook until it is no longer pink, add your canned tomatoes, and simmer for about 5 minutes. Cook up your pasta according to box. Take a baking dish and coat the bottom with oil, add a little marinara sauce. Take your cooked pasta and layer a bit on the bottom, then take a scoop of your turkey and layer it on top of the pasta, followed by a bit more sauce and mozzarella. Continue this pattern till you finish the pasta, turkey and sauce. Finish the top off with cheese, and bake in the oven for about 30 minutes, remove and let it cool. Serve with a side salad and enjoy.

Italian Style Hubby Beef Stir Fry

Ingredients:

1 Package of lean beef tenders
8 oz of Whole Grain Pasta
1 zucchini diced
1/3 cup chopped cherry tomatoes
1 cup fresh broccoli
2 cups fresh baby spinach
1 TBSP minced garlic
2 TBSP vegetable oil
dash of Parmesan cheese
dash of Italian seasoning
2-3 oz of Light Italian Dressing (All Natural)


Take a skillet and saute your oil and garlic, toss in your beef, broccoli, and zucchini letting it all cook together on medium low heat. Cook up your whole grain pasta according to the box. Drain and set aside till your vegetables are tender and meat is cooked through. Toss in your tomatoes and spinach stirring together for about 5 minutes, or until spinach wilts. Add your pasta, cheese, and Italian dressing stir together, simmer for 5 minutes and serve.

This is a great 1 pot complete Meal...Enjoy!

Healthy Ladies Lunch Party Menu

Starter:
Chilled Berry Soup

Ingredients:

1 Cup of Vanilla Soy Milk
1/3 Cup Orange Juice
2 Cups Unsweetened Strawberries (partially thawed)
1 TBSP Sugar or Substitute
1 tsp chopped fresh mint or basil (optional)
1 Pint of fresh Strawberries for garnish


In a blender or processor, place your soy milk, orange juice, strawberries, and sugar. Pulse or blend for 30 seconds till smooth, then add mint or basil, pulse again for 10 seconds and serve. Top each cup with a strawberry and enjoy.

Tip: This is a great appetizer or palette cleanser, before a meal.
Entree:
Honey Dijon Baked Salmon


Ingredients:

Salmon Filets
2-3 TBSP Dijon Mustard
1-2 tsp Honey or Agave
Salt and Pepper to taste
Pam Non-Stick Cooking Spray

Preheat the oven to 400 degrees. Take a baking dish and either line it with non stick foil or spray it with PAM. Take your mustard, honey and pepper combine it together, place on top of your fish and bake for 15-20 minutes. Remove and serve.


Mango and Strawberry Salad with Goat Cheese



Ingredients:

1-2 heads of Romaine Lettuce Chopped
1 bag mixed greens
1/4 cup chopped mangos
1/4 cup chopped strawberries
1 small can of mandarin oranges not in syrup and drained
2 TBSP chopped walnuts
2 TBSP dried craisins
3 TBSP crumbled goat cheese

In a large bowl add your chopped lettuce, mangos, strawberries, drained oranges, walnuts and craisins. Toss together, and add your crumbled goat cheese. Serve and enjoy.

Tip: With this salad you can add your favorite light vinaigrette (here we used a Mango dressing), or fresh squeezed lemon.

 
Dessert:
Chocolate Chip Ice Cream Sandwiches



1 Package of refrigerated cookie Dough (any of your favorite brand, here we used a Whole Foods All Natural Cookie)
1 (½ gallon) container of your favorite low fat ice cream or yogurt (vanilla, or chocolate)
½ cup mini chocolate chips
½ cup crushed walnuts


Cook the refrigerated dough according to package. Once they have chilled take your ice cream and scoop 1-2 TBSP onto the cookie. Place another cookie on top of the ice cream. Now you have a sandwich. Take your 2 toppings and roll the outside of the cookie over it so it gets a nice coating of chips and nuts. If you are eating them right away then do so; if you are making them in advance then place all the sandwiches on a baking tray and place in the freezer for ½ hour to 40 minutes and then serve.

Healthy New Vegetarian Meals

So over the past few weeks I have been trying to get the family to eat less meat and increase vegetables and fruit. So this weekend my mother and I decided to make up a bunch of healthy recipes for our friends and family to share. Hope you enjoy them as much as we did; plus all of the meals made for excellent lunches and leftovers.

Chick Peas and Spinach

1 can of Chick Peas rinsed and drained
1 bag (1 lb) frozen chopped spinach
3-4 Fresh plum tomatoes
2 TBSP olive oil
1 TBSP garlic
1 TBSP grated Parmesan cheese

In a saute pan, heat up your garlic, and oil for about 3 minutes. Add your bag of spinach and cook through, then toss in your can of garbanzo beans, and tomatoes. Let the whole thing cook together for about 10 minutes. Remove from heat, sprinkle with cheese and serve.

Tip:
This dish can be served cold or hot, using fresh spinach or frozen. A great vegetarian meal.


Tomato and Mozzarella Salad

5-6 Tomatoes chopped
1 Ball of fresh Buffalo Mozzarella diced
2 TBSP fresh Basil
2-3 tsp of balsamic vinegar

Take all your dry ingredients and place into a salad bowl, toss your balsamic and chill in the refrigerator for about 1/2 hour. Remove and serve.

Tips:
This is a really clean flavored dish. If you wanted you could toss in whole grain pasta and make it a salad to go along for a BBQ. LOVE this dish.

Shakeology, Get All Your Nutrients in 1 Glass/day

About a month ago, Frank introduced me to Shakeology. He said it was a great drink that a lot of fitness professionals and nutritionist were talking about, taking and selling. He had purchased a case and was taking it every morning as a meal and feeling great. So being the health enthusiast that I am I decided to give it a try. Now I am not a big fan of meal replacement shakes, I feel that most of the ones on the market are filled with ingredients I never heard of, and I actually don't feel so great after taking them.  My opinion is if you are going to have a shake it should have some sort of healthy benefit and taste good. Well Shakeology is just that. After visiting there web site and listening to all the testimonials, I was a believer. All of the ingredients and nutrients in just one glass is equal to almost a wholes days worth of fruits and vegetables. Plus it has a bunch of other ingredients that most people would never think about taking but absolutely need. For Example:
-Digestive Enzymes
-Pre/Probiotics
-Greens
You name it this drink has it. Plus if you are looking to lose weight why not start the day with a meal that is good for you, gives you energy, helps you to feel full longer, and can be prepared with fruit, water, low fat milk or milk substitutes. All you need is a blender and you are good to go.

This is a shake I would recommend, to family and clients. I have been taking it now for a week and I already see an increase in energy, and a kick up in my workouts. So check out the site and get started on the right path to feeling GREAT! http://myshakeology.com/esuite/home/FPucher

Here are my recipe suggestions for Shakeology:
1 pack of Chocolate
1/2 banana
8 oz of water
1/2 cup blueberries
ice

or

1 Pack Chocolate
1/2 cup mixed berries
1/2 cup water
1/2 cup unsweetened almond milk
ice

Chicken Breast Stack with Mozzarella and Tomato

I got the idea for this recipe while watching Bobby Flay...my favorite of course. He was making a steak with onions and blue cheese. So I thought why not use chicken and every ones favorite mozzarella. I feel it is a healthy play on a Parmesan without all the frying and breadcrumbs.

Ingredients:

1 Package of Chicken Breast
1 small 3 oz fresh mozzarella sliced
2 fresh tomatoes
3-4 TBSP Balsamic Vinegar
1 TBSP Italian Seasoning (Ms. Dash)

Preheat the oven to 375. Place your balsamic and your Italian seasoning into a bowl and stir together. Place your chicken on a baking dish and brush with your now prepared marinade. Place in the oven and bake for 15 minutes. Then remove from the oven place your mozzarella and tomato on the chicken and put it back in the oven for another 15. Remove and let to cool. Serve on top of rice, noodles or just with a salad and vegetables.

Pork Stir Fry with Noodles

So this week Fit Cuisine decided to take a healthy and different spin in your traditional stir fry. Now most stir fries have rice and a lot of sauce. This one is filled with vegetable, lean protein, and grains (noodle form). So lets give it a try.

Ingredients:

6 oz whole grain spaghetti cooked
1 package of frozen mixed vegetables of your choice
1/2 cup Teriyaki sauce
fresh lemon rind
dash of ginger
1 package of pork tenders
1 TBSP Vegetable Oil

Cook your pasta according to package. In a saute pan, heat up your oil and place your pork into the pan and cook through. Add your package of mixed vegetables, lemon and ginger. Cook on medium low heat for about 5 minutes, add your pasta and sauce, stir together and let it simmer for another 10 minutes. Let it cool and serve.

This is a great well rounded complete meal. It is even better the next day. Serve with a salad, and enjoy. If you are not a fan of pork you can use chicken of shrimp.

Memorial Day Survival Tips

We all know that Memorial Day is the unofficial start of the summer, which means BBQ's. This summer why not enjoy your time with friends and family, here is my BBQ tips for a healthy start of the summer.

1) Drink water first and alcohol after: choose light white wine or beer

2) Offer to make a dish for your guest: like a vegetable platter, or salad, something you will eat.

3) Stick to lean protein like chicken, tofu or shrimp

4) Stay active: walk the dog, play with the kids; just move around don't sit still all day

5) Avoid Mayo-laden dished

6) Stick with a light and refreshing dessert: fruit, yogurt, ice pops

See BBQ's don't have to be stressful, they need to be fun and enjoyable. If you need some healthy options go to Fit Cuisine for ideas.

Importance Of Hydration

As a trainer and athelete I put strong emphasis on the importance of staying hydrated, especially during the summer months. When a client comes to me with muscle cramping or fatige druing the workout my first question is did you eat today follow by, did you get in enough fluids. Nine times out of 10 it is a water issue. The classic excuss is I didn't have time to drink or I hate water. Well you don't just have to drink water to stay hydrated there are other options. Most of them are individualized and based on the persons lifestyle and exercise routine.   Below are a few ways to get fluids:

Drink. Drinking at least eight cups of water each day is a good rule of thumb, according to the American Dietetic Association. However, if you have any risk factors for dehydration, you should drink more. If you dislike plain water, try drinking a flavored water or adding a slice of lemon. Other fluids, such as juice and tea, can contribute to your fluid count, as well.

Eat foods with high water content. While drinking water is the best source of hydration, many foods contain water and can help replenish lost fluids. Choose foods like lettuce, watermelon, and broccoli. Soups, popsicles, and yogurt also have high water content.

Don't wait to drink. Make a conscious effort to drink enough on a regular basis and more often when you begin feeling ill, before you exercise, or before you go out into hot weather. Ensuring that you are well hydrated before you lose water can help reduce your risk for dehydration.

Avoid foods and drinks that may contribute to dehydration. Beverages with sugar and/or caffeine (such as fruit juice, soda, and coffee) may help to hydrate some, but they are not as effective as low-sugar or low/non-caffeine beverages.

Dehydration is cumulative, meaning the longer you go without fluids, the more dehydrated you will become. Although thirst is one way your body alerts you to drink more, other symptoms of dehydration include the following:

•A dry or sticky mouth
•Fatigue
•Irritability
•Dizziness, light headedness
•Nausea
•Headaches
•Constipation
•Dry skin
•Weight loss
•Dark yellow urine or a decrease in urination

So be smart this summer and make sure not to go to long without fluids and if you start to feel the symptoms below seek medical assistance.

Healthy Banana Date Cookies

I am not a big dessert girl but I do love pie, esp (banana and coconut), and I love a good moist cookie. Since I am not a baker I wanted to do something that required a small amount of ingredients, was easy to make and had some healthy benefits. So here is what I came up with, healthy cookies that are high in potassium from the banana, loaded with good fiber, and super low in calories. Each has about 86 and it is a teaspoon size. My Ironman hubby thinks they should be a bar who knows maybe they will be.

Ingredients:

3-4 riped bananas 

1 Cup chopped fresh dated

1/3 cup Vegetable Oil

2 TBSP non alcohol Vanilla extract

2 Cups of Rolled Oats

Preheat the oven to 350. In a bowl mash your bananas, add all the ingredients and stir together. Using an ungreased baking pan, take a teaspoon and scoop your mixture onto the pan. Place in the oven for 25 minutes, let them cool and serve.

Tips:

This could be a great breakfast cookie with natural peanut butter.

Portion Sized Turkey Loaf

So many clients love traditional comfort food. What better then good old Meatloaf and brown gravy, except the calories are unforgiving. So I came up with a light tasty way to enjoy your favorite comfort meal, Fit Cuisine Style. With this meal made portioned out you get a perfect serving without the guilt of seconds.

Ingredients:
1  Small Package Ground Turkey
1 TBSP Ms. Dash Italian Seasoning
2 TBSP Cornflake crumbs
1 tsp Grated Cheese
1/3 cup + 3 TBSP of Marinara Sauce
2 TBSP shredded low moisture Mozzarella

Preheat the oven to 400 degrees. In a bowl combine all the ingredients, except for the mozzarella. Make sure everything is mixed together an divide the meat through the center with your hands so that is forms 2 even sized loaves. Make each one into its shape and place in on a baking tray. Top each one with the rest of the sauce and cheese. Place in the oven for about 40 minutes, and serve.

Tips:
I made this dish with whole grain rice and mixed vegetables. It is lighter and healthier, with half the fat and calories.

Whole Grain Pasta with Broccoli, White Bean and Tomato

This is a great complete meal, it can be eaten hot or cold, and it takes no time to prepare. So lets get started.

Ingredients:
1 Box of Whole Grain Pasta (Barilla)
2 Cups of Fresh Broccoli
1 Cup Cherry Tomatoes Sliced
1 Can of White Beans rinsed and drained
1 tsp minced garlic
1 Small jar of low calorie  or light Italian dressing
2 TBSP Parmesan cheese

In a pot boil your water for pasta. Cook it according to the directions on the box. In a bowl place your 2 cups of broccoli and stream it in the microwave for about 2 minutes. In a saute pan heat up your garlic and olive oil, add your steamed broccoli, tomatoes, and white beans. Stir together cover for about 3 minutes. Drain your pasta and toss it into the saute pan, stir in your dressing and let it cook on med/low heat for 5 minutes. Sprinkle with cheese and serve.

I have no time to exercise!

This week I had the pleasure to go out to a local corporate health fair and speak about the importance of fitness and wellness. Every time I go out to one of these events I have the opportunity to speak with people that are really into health, and others that can not come up with enough excuses as to why they can't exercise. The number one excuse I hear all the time is- I have no time. To be honest I am starting to get tired of that excuse, we all have time to have dinner with friends, and browse the Internet etc. but we have NO time to move. I feel that if something is important enough for you then you will make time. I know that many people feel exercise is confusing, intimidating, and maybe even stressful. But to not exercise is silly, all you need is 30 to 40 minutes most days then not, and you are good to go. I have had people start a program saying I don't know I am really busy, and find they are exercising more frequently and feeling great once they make that commitment. Why? They made time! That 30 to 40 minutes a day can make a big difference in how you feel and perform in your everyday life. So be honest with yourself, it's not about time you just don't want to exercise, and I respect that. Just don't complain when your health starts to decline, or your body has more bad feeling then good feeling  days, and your pants are a bit tighter. You have the ultimate decision to take charge of your body and why not treat it well with exercise.

Yummy Spinach-Parmesan Pie

I will tell you this pie making stuff is fun; you can do just about anything with them and they are simple, quick and healthy...or at least the ones I have created are. I am the first to admit that I love spinach and will try it in anything, so here is my healthy spinach pie. Give it a try and let me know what you think.

Ingredients:
1 TBSP Smart Balance Omega 3 butter
1/2 tsp minced garlic
1 (10 oz) box chopped Spinach (thawed and drained)
1 bag of fresh spinach (steamed in microwave and drained)
1/2 cup low salt , low fat cottage cheese
1/2 cup Bisquick mix
1 cup low fat milk
1 tsp lemon juice
3 egg substitute
3 TBSP Parmesan Cheese
dash of nutmeg

Preheat the oven to 350. Grease a pie plate, in a saute pan heat up your garlic, butter, and spinach. Toss together and place into you pie plate. Mix in a separate bowl your Bisquick, milk, lemon juice, and eggs. Mix together till lumps are gone. Take your cottage cheese and spoon on top of your spinach, then pour the liquid mixture on top of the pie plate, sprinkle with nutmeg and place in the oven. Bake for 30 minutes and serve with a salad.

Fit Cuisine Spaghetti Pie

Frank has always talked about how he ate spaghetti pie as a kid. I never heard of this dish and I'm Italian. So I decided to go research this pie and here is what I came up with; a complete meal that can be served with a side salad, made with whole grains and low fat cheese. So lets get started.

Ingredients:

1 box of whole grain spaghetti pasta, cooked
2 TBSP Olive Oil
3-4 TBSP shredded Parmesan Cheese
1 cup low fat ricotta cheese
1 cup marinara sauce
1/2 cup low moisture shredded mozzarella
2 eggs (use the substitute)

Preheat the oven to 350. Cook your pasta, according to the box, drain well and toss into a bowl with your olive oil, 2 eggs, and 1 TBSP of Parmesan. Grease a pie dish and toss the pasta mixture into the pan, making a nice crust shape out of the noodles. Spoon your ricotta on top and your marinara, sprinkle the remaining Parmesan on top. Bake in the oven for about 25 minutes, let cool and serve.

Italian Chicken Stir Fry

When you work long days sometimes the last thing you want to do is go home and make a meal, but I have got an easy 1 pan dish that will make dinner time easy and it takes only 30 minutes. Plus it is super easy and healthy.  I call it my Italian Stir Fry; why because it is low is sodium and high in MUFA's (Monounsaturated, Fatty Acids). WHich helps to keep the weight down and the body healthy.

Ingredients:
1 package of chicken breast of tenders (diced)
1 cup fresh broccoli
1/2 zucchini sliced
1/2 squash sliced
1 TBSP canola oil
1 tsp garlic
1 tsp pesto (already made)
1 cup instant brown rice
1/4 cup light Italian Dressing
1 TBSP Parmesan Cheese
1/2 can low sodium diced tomatoes

In a saute pan heat oil and garlic, add your chicken and vegetables and let it all cook together, on medium low heat. Once the chicken is just about cooked, place your rice, tomatoes and pesto, stirring all together. Lower the heat and let it simmer for about 15 minutes. Sprinkle with Parmesan cheese and serve.

Tips:
This is a complete meal, great for the whole family. The MUFA's are from the oil, and pesto (pine nuts). If you are not a big fan of chicken add tofu, shrimp, or salmon. This is also a great lunch for the next day. Serve with a salad and enjoy.

Great Read From ACE Fitness on Exercise Myths

The fascinating — and sometimes frustrating — thing about science is that new evidence is constantly unfolding, changing and often disputing what we think we know about exercise. It’s easy to get stuck, holding on tight to what we’ve always done or believed, even when research clearly shows otherwise. Freshen up your fitness knowledge by taking a new look at some old myths:

Myth 1: Stretch first.

Many of us were taught to perform static stretching before a cardiovascular or strength-training workout — it was part of the warm-up and believed to help prevent injuries. Yet, there’s no scientific evidence linking reduced risk of injury or post-workout soreness with a regular stretching routine. Recent studies indicate that pre-event stretching can actually impair performance in sports requiring explosive power, like jumping or sprinting. While flexibility training helps maintain a full range of motion around joints — for optimal results, stretch after your workout.

Myth 2: Don’t let your knees go past your toes while doing a squat or lunge.

Avoiding excessive forward movement of the knee during a squat or lunge is important. However, in everyday activities such as climbing stairs, the knee and torso naturally move forward slightly in parallel with each other for balance — and to propel the body forward and upward. Restricting this movement when performing squats and lunges increases hip stress and could increase the load on your lower back. 

Myth 3: To burn fat, exercise at a lower intensity.

Forget the “fat-burning zone” — just get out there and move. Your body burns both fat and carbohydrate calories to meet the demands of exercise. The proportion of fat or carbohydrate burned in a given workout depends on exercise intensity and duration, but when it comes to weight control, the type of calories burned with exercise doesn’t really matter. If you burn more calories than you consume, you’ll lose weight. If you don’t, you won’t.

Low-to-moderate intensity exercise can be sustained for longer periods than higher-intensity exercise, which burns more calories per minute. Base your exercise intensity on your goals, your fitness level, health status and how it makes you feel. Don’t worry about whether you’re burning fat or carbohydrates. For weight control, the key is to choose an intensity level that makes your exercise program sustainable.

Myth 4: Strength training will make you gain weight.

If you’re concerned about preventing weight gain, strength training is actually something you should be doing. On average, adults who don’t engage in any strength training exercises lose about 4-6 lbs. of muscle tissue per decade, silently chipping away at their resting metabolic rates. Unless caloric intake is also reduced, fat weight tends to increase.

Alternately, regular strength training on the major muscle groups at least twice a week helps prevent loss of muscle tissue, and can even help to restore it. Adults who strength-train at levels recommended for fitness gain about 3 lbs. of muscle weight on average in the first 10-12 weeks, with men gaining slightly more and women gaining slightly less. Greater muscle weight gain is not typical, even with continued training. If you spend hours bodybuilding in the gym each day, then you may put on some additional weight within your genetic limits. But if you’re strength training for fitness, your weight gain should be very modest and could be offset by fat loss.

The ARC TRAINER...Not an Elliptical

I am the first to admit that before I found my love with running I was an elliptical girl. I would ride that machine for an hour with my headphone blazing. Then I found a new piece of cardio machinery when I was looking to move my studio. It was the ARC Trainer. Now most of my clients could not use an Elliptical because of its fixed motion. My orthopedic clients with knee, and back issues found it to be extremely uncomfortable. So we decided to get rid of the elliptical and buy ARC Trainer.
The ARC Trainer is a unique machine. You need to get on it to understand how it works. I tell my clients it  is like running in the air. It is not easy, you need to build up the amount of time you spend on it. But once you do the results are great and you don't have to spend to much time on it. The idea behind the ARC is big calorie burning based on the muscles it targets (glutes, quads). This machine works the muscles not the joints, I have older clients with knee replacements using the machine for 30 minutes feeling great. I even use it as a recovery workout on days I don't run. When I run it's usually 60-90 minutes but on the ARC 40 minutes is just enough and great sweat going, and my knees, quads, and hip flexors feel loose.
If you have not tried the ARC trainer, I would highly recommend getting on one. If you are unsure how to use it ask a fitness professional for assistance and enjoy.

What Should I Eat Before A Workout?

This seems to be a question I get more often then not. Should I or shouldn't I eat before I workout? My answer is you should eat a little something before a workout. I know that other fitness experts will tell you that you should workout first thing in the morning on an empty stomach to burn fat and calories, but what if you can't work out first thing in the morning or you are hungry when you wake up. My recommendation to clients is to eat something light before a workout like a banana dipped with almond butter, or a Greek yogurt. The body is no different than a car, it needs fuel to run and if your body is running on coffee and water in the morning the workout will feel like a struggle. Now some people will say I can't eat before a workout I feel sick. To them I say find something you can digest and plan to eat at least 30 to 40 minutes before you exercise so it has time to get absorbed in the stomach. After your workout I would say to eat something a bit more substantial if you feel necessary or depending on the intensity of the workout. If you are looking to lose weight don't eat after you workout. If you are looking for muscle mass, and not interested in weight loss then have something after the training, like a protein shake with fruit or egg whites and vegetables. Protein is a great post workout recovery meal and carbohydrates are good for pre workout (whole grain starches not a bagel).  Here is a list of some of my pre workout meal recommendations:

-0% Greek Yogurt with berries
-Light English Muffin with a TBSP Almond Butter or Natural Peanut Butter
-Oatmeal with Cinnamon
-whole grain Cereal with fruit
-Whole Grain toast with sliced banana and almond butter
-Yogurt Drink (Dannon)

Post Workout Meal
-2 Eggs (substitute) with spinach or tomato
-Whey Protein Shake with fruit and almond milk
-Yogurt Parfait with almonds and fruit swirled with honey

This is just a few I like as well as my clients. Remember breakfast is the most important meal of the day, it jump starts the metabolism, and helps energize the workouts. So YES you should eat something before you exercise.

What can I do to lose weight in my stomach?

This is a question I get asked all the time, all of my clients say they do all these crunches and sit ups yet the belly just won't go away. Well unfortunately you can do all the sit ups you want but it will not change the appearance of the stomach. The body is a great machine and will do what it needs and wants based on how you treat it, and sometimes that means storing fat where you may not like or want, and for most that is the midsection. The way to lose belly fat is with cardiovascular exercise first; then incorporating a strength workout, and healthy eating plan. Without doing these things the belly will not show muscle definition. You need to start off doing 30-40 minutes of cardio more days then not, followed by some basic large muscle combination type strength work (squat press). Then the food plan: stop eating white products, eat more fruits and vegetables, drink fluids, and get more omega 3 good fats. Don't use the exercise as means to eat more use it as a way to DO more, and have longer lasting energy.

If you make a commitment to do those things you will start to see that midsection shrink, and the 2 pack, 4 pack, 6 pack, whatever it is you want start to show in no time.

Bunny Cupcakes

It is tradition in our family to make an Easter Bunny Cake. It is really fun and easy, but we eat a small amount and throw it out. Now that most of my family is health conscious they would rather taste something sweet them eat a whole big piece of cake. When my mother in law approached me this year to bake I wanted something that all will enjoy, and not feel guilty about, yet still held tradition of the bunny cake. Which is why this year the bunny cake had babies. They are so cute and simple, my sister and I spend the evening decorating them which is also a bonus when baking. You can include the family as well.

Ingredients:
2 Cupcake Cake Mix
1 container of white frosting
1 bag of coconut
1 bag large marshmallows
1 small bag of jelly beans
1 small bag peanut M and M's
1 pink gel icing
1 black gel icing
1 container of pink sprinkles
toothpicks or lollipop sticks

Cook your cupcakes according to package. Let them cool before decorating. Set up a bowl for your coconut, one for your sprinkles, m and m, and jelly beans. This way it is easy to get to. Take a knife and slice your marshmallow in half, stick your toothpick or pop stick inside so it is easy to place on the cake.

1) Frost your cooled cupcake
2) Dip in coconut
3) Take your marshmallows ears and dip in pink sprinkles, place them on the cupcake
4) Take jelly beans and place eyes
5) Take your M and M and make a noise
6) Use your black gel icing and make eyes and mouth
7) Use your pink gel and make whiskers

Place in a container and serve to friends and family.  SO CUTE!

New Bar Find

Came across these bars in a cycle shop,  I was so excited that they had ingredients I could read, they were gluten free (I am sensitive to gluten) and they looked good. I purchased these two flavors because I love pineapple, and dates. I wanted to see how the bars held up as far as energy pre workout and post workout. Both flavors were Great. I would recommend this bar in a second, as an athlete (runner), and fitness professional always moving I try to find something that is not loaded with sugar or additives. This is the bar for me, and they have other flavors I have not even tried yet. So if you are working out, running with the kids or traveling long hours give this bar a try. I promise you will love it.

Tough Love to Rid Pain!

As a trainer it is tough to see a client not feel great, there are days when they feel no aches and days when they do. When my clients come to me with an achy whatever all I want to do is asses the problem and help in the best way I know how. Sometimes I can help with stretches, or mobility work, and other times it is with words, calm understanding non stressful or worrisome words. Yesterday was a great example of what a day of pain can turn into. I have a great client that has been with me for 3 years. We have made great improvements in his workouts and lifestyle. He originally came to me with terrible back pain and we used Pilates and nutrition to cure it. This time it was different. He was coming in late, canceling sessions, and not loving exercise anymore. He needed to get out of a funk, and fast. If he kept up with this mental mushy attitude all the work we did would be gone. The only thing I could think of to get him to snap out of it is to realize that there are going to be days of pain as we get older (he is 72), we need to make the necessary adjustments to the workouts, be grateful that you can still do things you enjoy (cycle, run, hike). He looked at me quiet at first but thanked me for the verbal loving smack in the face. He left the session pain free and ready to take on the rest of the day. So sometimes it is not about the exercise to help aleviate pain it is getting out of your head and listiening to tough love.

100 Calorie Easter treats click the link below...what do you like?

http://www.sparkpeople.com/resource/slideshow.asp?show=52

Fit Cuisine Passover Meal

So we all know that I love to try new recipes and make them healthier. But this week I needed to work with religion in mind. This week many of my clients celebrated Passover which means no bread, pasta, etc.  I wanted to make meals that people still enjoyed but still had flavor and substance. So I came up with this menu:

Matzoh Lasagna (never used it before) always a first for everything

Ingredients:
4 Matzoh Boards
1 lb Fat Free Cottage Cheese
1 TBSP Italian Seasoning
1 tsp Pesto
1 Jar of your favorite marinara or your own jarred tomato sauce
1/2 cup of grated parmesan cheese

Preheat the oven to 350. In a baking dish spray the bottom with olive oil. Take your cottage cheese and put it into a bowl. Add your Italian seasoning and pesto stirring it all together. Make sure your pan is big enough to fit the entire matzoh board. Place a little sauce on the bottom of your pan, place one board on top, spread the board with a bit more sauce, and take your cottage cheese and place it on the matzoh. Repeat this pattern till all 4 boards are done. Top the last matzoh with the rest of the cottage cheese and parmesan, cover and place in the oven for 30 minutes.

This was fun to make, and a lot easier than lasagna. It smelled wonderful and it was amazing how much flavor absorbed into the matzoh. A must make.


Chicken Marinara

Ingredients:
4 Chicken Breasts pounded
2 TBSP Olive Oil
2 TBSP Italian Seasoning
1 Can (28 oz) Stewed Tomatoes
1/2 cup chopped fresh broccoli
1/3 cup chopped green beans
1 small yellow squash sliced
1/3 cup sliced mushrooms
3 TBSP Sliced olives of choice

Preheat your olive oil in a large saute pan. Season your chicken with the italian season and place in the pan on low/med heat. Take your stewed tomatoes and place them on top of your chicken along with all of your vegetables. Let the entire pan cook till the vegetables are soft and the chicken is cooked though. Entire cooking time is about 25 minutes simmered on med low heat.

Tips: If you are doing this dish for the holiday they don't add a starch. If you want to use this for an weeknight meal then add rice or pasta.

Chicken Roll Ups
Ingredients:
4 Chicken Breasts Pounded
1 small jar roasted red pepper
4 Slices oven roated turkey breast
1 tsp pepper
1tsp paprika
1 TBSP olive oil

Preheat the oven to 375. Take your chicken breast and season them with olive oil and pepper. Take a slice of pepper and place it onto the chicken, then take a piece of turkey and place on top of the pepper. Slowly start to roll the chicken breast and place tuck side down on a greased baking dish. Sprinkle with the paprika, and bake for about 25 minutes.

Tips: This dish can have almost anything in it, for passover (no cheese) but you can add cheese whenever you want. This is a quick, simple and flavorful dish. Serve with a salad ,vegetable, or rice.

Sweet Carrots
1 small package of baby carrots
1/4 cup of water
1 tsp cinnamon
1 tsp butter substitute (brummel and brown or smart balance)
1 tsp honey

Take all of the ingredients and place into a small pot. Bring to a boil for about 10 minutes or until carrots are tender. Serve with any of the above chicken dishes or as a side for meals during the week.

Asparagus with Roasted Almonds
1 Stalk of Asparagus
1 TBSP sliced almonds
Olive oil Spray

Preheat the oven to 375. Take your stalks and spray them with olive oil, and spinkle your almonds. Roast in the oven for about 15 minutes  remove and serve.

Broccoli and Chicken Pie (Fit Cuisine Style)

So this weekend I wanted to try and make a pie. No, not an apple or pumpkin although I think Frank would have enjoyed that. I wanted to try a vegetable style pie, and since everyone loves broccoli and chicken I thought why not try these ingredients in a healthy dish. So here is the recipe, let me know what you think.

Ingredients:
2 Cups of fresh broccoli florets, steamed and sliced or a 12 oz frozen chopped bag(thawed)
1-2 cooked chicken breasts diced
1/2 cup low fat cheddar cheese + 1/4 cup
1/3 cup of sliced cherry tomatoes
1/2 cup Original Bisquick mix
1 cup fat free milk
2 eggs (use egg substitute)
1/4 tsp black pepper

Preheat the oven to 400 degrees. In a 9 inch pie dish spray it with PAM. Put the broccoli, tomato and chicken into your dish, sprinkle with 1/2 cup of cheese. Next mix up your Bisquick, eggs, milk and pepper so that it is not lumpy. Pour the mixture into the dish and place it in your oven for about 30-35 minutes. Remove from the oven and sprinkle the dish with the rest of your cheese. Put back to bake for another 5 minutes and serve.

This dish is really light, complete meal. It pairs well not only with Chardonnay, but with a salad as well.
This is something the whole family will enjoy.

Rest/Active Rest Day

I love to run and exercise. It is a part of my life, just like brushing my teeth. This Saturday I did Power Yoga, felt strong, Sunday I had a great 10 mile run. My legs felt strong, heart rate was perfect, felt like I could have run another 30 minute longer. Monday came and my grand plan was to run again with that same great feeling, except my body wanted NO part or a run. It was time to take a rest or active rest day. When that happens you need to respect what the good old body is saying. So I did and instead of doing nothing I did Pilates (active rest activity of choice). It is a great compliment to a well rounded workout routine. It is none weight bearing, challenging, and I actually feel taller and stronger. So if you are not feeling like a run or cardio, relax. Try something different (yoga, mat Pilates) of take the rest your body requires. I promise the next day you will feel refreshed and rejuvenated, I do all the time and you reduce your chances of injury.
Oh and one more silly thing girls, you will not get fat by taking a rest or active rest day it is the best thing you can do for yourself and will lead to future workout success.

New Lap Band Requirements-Not practical

Dr. Oz is probably one of my favorite shows to watch while running. The program is filled with some great information and some gross information about health, medicine and wellness. Although as a fitness girl I would love for them to discuss the importance of exercise more, but hey a little is better than none I guess. But today's show really bothered me and got me thinking as a society have we given up trying to better our health through proper eating, and movement? Or have we chosen to go under the knife for a quick weight lose fix without thinking of the consequences. The topic of discussion I am referring to is Lap Band.
Recently they just changed the requirements for the procedure. First you needed to be morbidly obese, over 45 BMI (body mass index) and had health risks, then they changed it to 35 BMI, and now it is 30 BMI with at least 1 health risk factor, that is not much. What really got me was not one mention of movement to help with weight. The 2 women on the show spoke about how they were ready to get this done, they tried every diet, shake, etc to lose weight and nothing changed they got bigger and felt worse, one woman was even diabetic and tired of her body hurting. Now I am not saying that the Lap Band does not have its place, but it has a lot of risks, what they actually due to the stomach, and what other health problems can occur from having it done is really scary. I  personally known people that had it done that got skinny and felt great for a few months even a few years. Then as time progressed they became ill and the main cause was lack of proper nutrients, real food, no exercise, and to much medication. Now isn't the point of the Band to not be sick (prevent diabetes/high Cholesterol/hypertension)? Not sure. The doctors on the show were speaking about all the ways this could help, but only one mentioned exercise and cleaner eating. She was not in favor of the NEW guidelines and neither was I.

We have become such a quick fix society, you see it everyday on the TV. Infomercial, cleanses, DVD's, diet shakes all layed out to lose weight for summer, holiday, birthday you name it. Why can't we just speak the truth. People really stress themselves out about their bodies, and health. I know, I at one point went through it and help my clients not go through it everyday. We look at food now as the enemy and exercise is second to that. When in actuality it is the best free medication nobody is getting. I find that the less you obsess over your diet and exercise the quicker the results. When I saw what the Lap Band people ate I was wondering how they enjoy life (socially with friends and family). One girl ate 4 TBSP of yogurt, a cup of clear broth and 3 TBSP of chocolate pudding. That has NO nutrition, and how do you order that in a restaurant.

So lets stop having surgery our bodies were not intended to have (Lap Band). Lets instead make a promise to ourselves to stop buying bad food that we know make us weak, add more fruits and vegetables to our day, drink more water (even if it has a splash of juice) and MOVE YOUR BODY. We are issued one per lifetime so get off you butt and walk, start slow and build up. If you are overweight remember it did not happen overnight  in it took time, just like getting healthy does. The resources out there are endless. If you are unsure where to start hire a fitness expert, join weight watchers, or a weight support group. Surgery may be quicker but not better.

Athlete Iron Deficiency

This is an article worth sharing. I got the information from IDEA Fitness. It is a topic that I personally had to deal with over the past month. I wanted to share it with all of you athlete or not. It is so important to make sure we are getting good iron through vitamins and nutrients. I never realized how low mine were till a CBC pointed it out. So read the article below and make sure to take care of your health and body.

If you’re an athlete or an active person, you probably already know that exercise can put stresses on your body that ultimately increase your daily nutrient needs. What you may not know is that your daily intake of key vitamins and minerals is also crucial in supporting the body’s ability to exercise intensely. One essential nutrient that often goes unnoticed until it becomes a problem is the mineral iron.
To learn if you have iron deficiency and what you can do to increase your iron intake, read these guidelines from Joanne Adamidou, MS, a dietetic intern at Ohio State University who is pursuing her registered-dietitian credential, and Jenna Bell-Wilson, PhD, RD, LD, assistant professor of clinical allied medicine in medical dietetics at Ohio State University.

Iron’s Role in the Active Body

Iron plays a key role in oxygen transport and fuel utilization. But how exactly does this mineral affect peak physical performance? When an athlete operates without adequate iron, less oxygen is delivered to the muscles, maximal oxygen consumption (VO₂max) drops, and physical performance suffers. Additionally, iron deficiency may impair immune and other physiological functions.

Iron Deficiency in the Athlete

Elite and recreational athletes who train hard will deplete their iron stores much faster than less physically active people. An athlete can lose iron through sweat, urine and the gastrointestinal tract, which makes iron deficiency among athletes very common. Female athletes are at greater risk of iron deficiency because of the added losses through menstruation. Adolescent athletes are also at high risk of iron deficiency and often have difficulty meeting iron requirements through diet.

While the stress of exercise is a significant factor, dietary choices cause most cases of iron deficiency . Vegetarian athletes are especially vulnerable in this regard, because they avoid animal sources of dietary iron, known as heme iron, which is more effectively absorbed than the nonheme iron from plant sources. In fact, heme iron provides up to one-third of all absorbed dietary iron.

Achieving Adequate Iron

Unfortunately, the body cannot manufacture its own iron and is thus dependent on food intake for an adequate supply. Most nutrition experts question the need and long-term safety of taking daily iron supplements to prevent iron depletion. That’s because there is a plethora of foods that are very good sources of bioavailable, or readily absorbed, iron. For a look at some common examples, see “Good Sources of Iron in Food.”
Here are some practical food-pairing ways that will optimize the iron in your diet:

• Combine plant nonheme iron sources, such as lentils and green, leafy veggies, with foods that are high in vitamin C, such as orange juice.
• Use cast-iron cookware, which may increase the iron content of cooked foods.
• Don’t drink tea and coffee while eating iron-rich foods, since both beverages can impair iron absorption.
• Avoid pairing iron-rich foods with certain grains, such as wheat bran, or with veggies such as spinach, rhubarb, chard and beet greens. These foods contain chemical compounds called phytates and oxalates, which impair iron absorption.
• Don’t mix calcium-rich beverages, like milk and fortified orange juice, with foods that are high in iron, since calcium can also inhibit iron absorption.

 

Morning Infomercial Thoughts

Thanks to my lovely dog Corona, this morning was a 5:45 wake up..and it was Saturday, my sleep till 7 day. So I decided I am not going to go back to sleep; the sun is starting to rise, I will sit and watch TV. It is amazing the programs that are on so early in the morning about diets to start and exercises to try. The one that was very interesting yet not practical for any of my clients is this workout called Turbo Fire. This workout is guaranteed to burn major calories in no time flat, they actually showed a mom 46 who dropped 40 lbs. Without seeing what the workout was I thought; lets see what you need to do. Well ladies and gentlemen it was a high end dance workout with upbeat music and a group of people kicking legs and bringing their knees to their face. Wow, that is crazy! Although I am sure that this style of exercise has its place (the dance craze is here) it is to a small population.  We need to sell to the masses. People that feel they can actually perform the exercises being demonstrated. If I were to show any one of my clients this video they would laugh. We need to stop making exercise a joke, it needs to be taken seriously. We don't have an obesity epidemic because people are doing to much Turbo Fire, we are just not moving enough. So lets go back to the basics and make a promise to ourselves to move 30 minutes everyday or most days. Your body and health will thank you for it!

Mid Week Fit Cuisine Recipe!

So last night I had a pork tenderloin in the refrigerator that I wanted to cook for Frank, he loves pork and tenderloin is a very lean cut, so it needs to be flavored well. I was starting to get bored with the same marinade of honey mustard, or soy. So I decided to encrust it with cornflakes and panko, and it came out AWESOME! I also topped it with Fire Roasted diced tomato to add a bit of a kick. This is a must try, and I served it over whole grain pasta with roasted broccoli.  Here is the recipe, let me know what you think.

Crusted Pork Loin with Tomato

Ingredients:
1 Pork Tenderloin
1/2 Cup Corn Flake Crumbs
1/2 Cup of Italian seasoned Panko
1 TBSP Italian Medley seasoning (Ms. Dash)
Nonstick Cooking Spray
1 Can Fire Roasted Tomatoes
1/4 cup low calorie Italian Dressing

Preheat the oven to 400 degrees. In a Ziploc Bag place your pork and dressing, shake it around so everything is nicely coated. Remove your pork from the bag and place it on your baking dish. Season each side with your Italian seasoning, then coat each side of your pork with the corn flake crumbs and panko. Make sure that all the pork is covered nicely, top with your canned tomatoes. Place the entire baking dish in the oven for about 45 minutes and serve.

Ladies Start Lifting

Ladies, if you really want to tone up and lose those unwanted issues on your body, like the stomach, butt, thighs, and hips you need to incorporate strength training into your workouts. Most women don't want to touch the weight machines or dumbbells due to fear of getting bulky. Well ladies I promise you are not genetically made to get such large muscles without the help of unwanted supplements. So to pick up the weights and properly strength train is a great workout. It not only helps to tone unwanted areas but it protects out bones as we age, helps us to perform everyday tasks like lifting and carrying, along with this amazing feeling of being stong and powerful.

I am not suggesting you start benching 80 pounds there is no need for that, but I also don't recommend walking around with the little 2 lb pink weights in your hand either. Lift weights that are relatively easy to move but become a bit of a struggle by rep 10 to 12. Sometimes in order to see results sooner than later we need to push ourselves a bit harder. Not all strength work needs to be difficult it needs to be practical and safe. When you are at the gym don't waist time working the small muscles (shoulder, biceps, triceps) get those larger ones (back, chest, legs). If you are unsure what you should be doing ask a fitness professional for some help. The one thing you don't want to do is waist time at the gym performing exercises that are going to hurt your joints. So my professional advice would be to take advantage of the studios training sessions and get a safely designed exercise for you.

Fit Cuisine Recipes for 3/28-4/1

So this week I made a small Thanksgiving meal portioned out, and a really great vegetarian dish. Along with some other great healthy quick meals. So try them out and let me know what you think.


Italian Tortellini Soup
1 Bag of frozen cheese tortellini
1 Zucchini diced 1 squash diced
1 can low salt diced tomatoes
1 small bunch of asparagus diced
1 cup of green beans
1 TBSP minced garlic
1 TBSP olive oil
1 Large container of vegetable stock (low sodium)
2 Cups water
1 TBSP Italian seasoning (Ms. Dash)

 In a large soup pot heat up your oil and garlic, add all of your vegetables, and saute for about a minute or so. Then add your stock and water and bring the entire pot to a boil for about 5-10 minutes or until the vegetables are tender. Once they are, reduce the heat to low and add you tortellini. Cook for another 8 minutes and serve. This is the fastest soup you can make.

Tips: This soup is a complete meal, you are getting protein from the pasta, and lots of vegetables. So this soup is really filling. Sprinkle with fresh Parmesan cheese and serve. The kids like it as well.


Sausage and Pepper Stewp with Brown Rice
1 package of chicken sausage (Italian Season) diced (Al Fresco brand or Nature's Promise)
1 red pepper chopped
1 yellow pepper chopped
1 orange pepper chopped
1 small shallot chopped
1 can of low salt stewed tomatoes
1 can low salt tomato sauce
dash of basil
dash of pepper
1 package of brown rice
1 TBSP minced garlic
1 TBSP Olive Oil

In a saute pan, heat up your garlic and oil. Add to that your diced peppers and shallots, saute with the oil and garlic. Add your stewed tomatoes and tomato sauce. Let the entire thing cook till the peppers are soft. Add your diced sausage (it should already be cooked). Let the an simmer for about 10 minutes on medium low heat. Cook up your rice and add it to the mix of sausage and pepper. Serve and enjoy.

Tips: When using this type of sausage it is gluten free and hormone free. It usually is already cooked. If not let it cook with the mixture just add another 10 minutes on the simmer. This is a complete one pot meal as well. When you can serve this for large parties, or bring to pot luck dinners. I like to serve this with a sprinkle of Parmesan cheese as well.


Thanksgiving Portion Size
1 Package of Turkey Cutlets
1 Box of whole wheat Stuffing
1 small jar or low fat or fat free Turkey Gravy
1 can whole cranberry sauce

 Preheat the oven to 375 degrees. In a ziploc bag place your cutlets and pour half the jar of gravy on top to marinate them. While the oven is heating cook up your stuffing. Place your cutlets on a baking dish in the oven for 25 minutes (they cook fast). Take your stuffing and place a little on each dish or your serving dish and put your cutlets on top of the stuffing. Take your cranberries and mash then till soft. Heat up the rest of your jarred gravy, pour it over the cutlets and place the cranberry sauce on top of the gravy. This is so moist and yummy.

Tips: I made this dish portioned out so if you do this on a place each person gets about 2-3 TBSP of stuffing, the cutlet goes on top, then finish with gravy and cranberries. Quick and simple.


Cavetelli with Sauteed Spinach, White Beans and Cherry Tomato
1 Bag(1 lb) of Cavetelli Pasta
2 bags (16 oz of chopped frozen spinach)or 4 Large bags of Fresh
1 can white beans drained and rinsed
1 TBSP olive oil 2 TBSP minced garlic
1 cup chopped cherry tomato

In a saute pan, heat up garlic, oil and spinach. Boil your water for pasta. Saute the spinach till defrosted or wilted. Add you beans and tomatoes and stir together. Once the pasta is complete place it into a serving bowl and pour the spinach in. Toss together and serve.

Tips: This is a great vegetarian dish. You can use whole wheat cavetelli if you want as well. I loved this dish as a kid and it is loaded with iron, and fiber. This can be a great side dish as well with chicken or fish. Tastes great with fresh Parmesan cheese.

How to Improve Your Metabolism

This seems to be a question that I get a lot and one that I was not 100% clear on when I started in the fitness business. There are so many theories out on how to get the energy juices to burn more for you. Some experts said eat high protein, low carbs, others said increase cardio workouts, start a crazy eating plan and high intensity workout routine. I don't know that seemed a bit crazy and it was a lot to plan and think about. I needed to come up with my own theory that combined the studies or those in the industry already and what I found to work best for me and my clients that required minimal planning, was stress free and easy to incorporate into your lifestyle. So here is what I came up with...I do this in my own life and I my clients all do the same. We all feel great, have energy and for those that needed to maintain weight or lose did so following these steps:

1) Don't Starve Yourself-you need food to fuel the metabolism and if you don't eat at least 3 meals a day your body thinks it is starving and will hold on to your visceral fat, and the body will not change.

2) Eat Breakfast Every Morning-it really is the most important meal of the day. Eat a well balance meal of grains; fruit; protein. In whatever form you want (food or shake)

3) Eat More Nutrient Rich Foods-fruits and vegetables will help you feel fuller longer; plus they are low in calories and rich in vitamins; and fiber and all that great stuff our body needs to perform at high levels

4) Eat Lean Protein-protein does not just have to be beef (Not a fan myself) so I choose, tofu fish,chicken, beans, eggs, even certain grains like quinoa are high in protein or Greek yogurt, Almond Milk etc.

5) Drink More Water-hydration is very important to the body. If you are not eating good sources of nutrients then your muscles are going to be fluid depleted. If you are not a fan of just water (like myself) add a splash of cranberry; lemon, or whatever you like to it. Sometimes after a workout to get quick fluid to the body I drink Coconut Water LOVE IT.

6)Exercise More Days Then Not-we need to move our body everyday, if we don't it is not going to perform the way we need it, we will begin to lose flexibility, muscle mass, bone density. All of which are important as we get older. So get moving (lift weight; walk; find something you enjoy doing often)

7) Rest-It is so very important to get good quality rest, without it we are just pushing our bodies till the gas tank runs out and when that happens recovery is that much longer. Who needs that? So when you feel that your body needs a rest from a workout take it. When it comes to sleeping try to get at least 7 hours...and don't watch the news it will only increase your stress levels.

Revving up the bodies metabolism does not have to be so complicated, it needs to be practical and smart. So why not try these simple 7 steps and let me know what you think. I promise that metabolism will improve and you will see the results you want in your body fast.

Yoga Saturday's

I was never a fan of Yoga, I felt that I didn't have the right mindset to shut down and find my inner Chi. When I was getting my undergrad degree I was introduced to yoga for the first time, I was in a class that was dark and told to close my eyes and find the inner light. Well my light was not on and I think the bulb was dead. (this was before energy efficient bulbs I guess) So I never pursued yoga, didn't even suggest it to clients because I saw no benefit fitness wise. That was until I started hearing the buzz about this hot Vinyasa yoga, and Power yoga. Well now I am hooked. I started doing research about the different style, the benefits, calories burned etc. and found a studio that taught both practices, so I gave it a shot, LOVED it! Saw instant benefits, both physically and mentally, and now I practice almost every Saturday. It is something I truly look forward to. The difference between this style yoga and the one I was first introduced to is you are really working out in Power/Vinyasa Yoga. I leave class every time like a wet noodle, and in totally relaxation mode. Plus this style of yoga you can judge how you want to practice...for me I will hold a pose, or take it to the next step depending on how my body feels. Most times my hips are so tight I can't go any further then the poses hold. For me that is hard enough. So my advice would be is you have not tried a yoga class take one. It will really change your physical and mental being. Plus ladies it burns about 400 calories in a 75 minute class (just saying).

Yet Another Crazy Diet

This morning while sipping my coffee and reading emails, I turned on GMA. I love that show and today's health topic was based on a new diet book that came out called The Dukan Diet. This diet is supposed to help you shed the old lb's fast. It is so great that Kate Middletone's mom and J Lo are on it. The diet is French inspired. Whatever that means.

So I turned up the volume to listen. Lets just say NO diet should have 4 steps of what to have and not have in each phase. They say it is personalized weight coaching but the do's and don't are all the same. No fruit in step one, all protein in step one go back to step 3 after step 4. Is this a board game or means to get one healthier. And that does not include exercise.

I say follow a plan that is BEST for you and be smart about it. My plan is as follows:

1) eat more fruits and vegetables whenever you can

2)switch to whole grains instead of white

3)eat lean protein

4)drink more water

5)have a glass of wine

If you keep these 5 things in your mind you will see results without stressing over phase 1-4. Eating well needs to be a way of life and not a quick fix 30 day plan. So even though it sounds great do what works best for YOU!

Cake Boss Event Thanks

Tuesday evening I got the pleasure to bake a cake for cake boss "Buddy." This whole cake baking would not have happened if it weren't for the baking skill, and icing skills of my parents. Without then the last few days of preparation would have made me nuts. I am now going to call my dad the official Spackle cake decorator. I have never in my 31 years seen cake icing perfection like he had. Good thing he watches Food Network and HGTV. Mom is just a great flavor collaborator. She would say needs more rum or juice, she also helped place the decorations on the cake and took a photo of it in the fridge the morning of the event so I wouldn't panic that it fell. Having them in my corner during the event prep was a true blessing and for that Mom and Dad I love you.

I was glad to share the event with my mother, she was more nervous then I was.....well maybe. When we cut the cake for Buddy our stomachs dropped. We made a last minute decision to add the pineapple fill and had no time to taste it. Our original had no fruit. When the judged said how great it was we looked at each other and said YES! I brought her a piece so we could taste and we both said home run....YEA!

So now the Pina Colada Cake is born and I have my first request to bring it for Easter...can't wait to hear what the rest of the family thinks.

3rd Place Cake Boss

This past Tuesday, I participated in NCJW Bake Off for "Cake Boss." Now we all know that I am not a baker. When the invitation to make a cake for charity presented itself I had to step up to the plate. So I asked around for different cake ideas, chocolate, vanilla, red velvet, carrot, what was I to do.. So I tought about what my favorite cake would be. I also wanted the cake to represent me. As all my clients know, Luce resturant in Caldwell, NJ is my favorite makes the best Coconut Pie, and when I am in South Beach I search for the best Coconut Gelato. Needless to say coconut became my flavor of choice inspired by my love for Luce's pie and South Beache gelato.

Coconut itself was boring I wanted to wow Buddy over with taste as well as presentation. So Pina Colada became the 3rd place cake. It was so much fun to make and the flavors blended really well together, and I must say I impressed myself with the presentation. So here is the recipe for you to try.

Pina Colada Cake

1/2 Cup of toasted Coconut

1 Box of white cake mix with the pudding included in the mix

1/2 cup of water

1/2 cup 100% natural pineapple juice

1/3 cup light Bicardi Rum

4 Egg Whites

1 can of pineapple filling (Whole Foods or Shop Rite)

Simple Syrup

1/2 cup of pineapple juice

1/2 cup of sugar

Frosting

2 containers of vanilla whipped frosting

1 TBSP rum extract

1 cup toasted coconut

Preheat the oven to 350. Place your coconut (toast the whole bag) on a baking sheet for about 5-7 minutes. Be careful it brown quickly. Remove from the oven and place to the side.

Lightly flour or spray your 9 inch round cake pans. In a bowl, combine your cake mix, water, rum, oil, toasted coconut, and pineapple juice together. Blend on low for about a minute and then on medium for 2 minutes. Pour the batter into the 2 cake pans and place in the oven for 25-30 minutes. Once it is done remove and let it cool for about 1 hour. In a small sauce pan bring to a boil your syrup (1/2 cup pineapple juice and 1/2 cup sugar). Using a long-tined fork or the other end of a wooden spoon poke large holes all over the cake and pour the syrup over the cake so it gets moist and flavor infused. Let it sit in the refrigerator for about 2 hours till you frost it. Once cooled take your icing and add the rum, stirring it together. Remove cakes from pan and place on a cake dish. Ice your bottom cake very thin. Then take your pineapple cake fill and put a small layer on top of the cake. Place your other cake on top and frost it as well. At this point frost the entire cake. Top with the rest of the toasted coconut and refrigerate for another hour. Decorate as you wish and serve.

FYI: This is NOT a kid friendly dessert, it does have rum.

This is going to be our official summer dessert. Very proud of the work we did.

Fit Cuisines Menu 3/7-3/11

This weeks Fit Cuisine Menu was one of my favorites. I got to cook up some yummy lunch meals, and collaborate ideas with my mom the assistant chef. This was the first time I tried to make a vegan burger and boy was it good. They are great for lunch or dinner. So lets get started.

Chicken Salad

Ingredients:

1-2 cans of Chicken Breast White in water drained

1/2 carrot shredded using a grater

1 stalk of celery diced

2 TBSP Light Mayo

Dash of onion powder

Dash of Crushed Black Pepper

Drain your chicken breast and place in a bowl. Grate your carrot and add your celery. Then take the mayo and spices and stir together, breaking up the chicken as you like. Let it sit covered in the fridge for 1 hour. Serve.

Tips:

I love chicken breast in a can, it is usually in the same isle as tuna fish, and is quick, high in protein, low in fat. I served this with a flat bread I found at Trader Joe's called Lavasha Bread. It is low in calories and gluten. But 1/2 is a serving so read the label. You can also put this over mixed greens, or have as an afternoon snack with whole grain crackers as well.

Broccoli Slaw

Ingredients:

1 Bag of Broccoli Slaw

2 TBSP Light Mayo

4 TBSP or so of Rice Vinegar

Dash of Dill

Dash of Onion powder

Dash of Black pepper

In a bowl place your slaw, and all your ingredients. Stir together till the flavors blend. Refrigerate for 1 hour and serve.

Tips:

This dish is such a pretty color. The vinegar pops out the green from the broccoli. It is also a lot healthier then regular cole slaw. This is great for summer parties, top on grilled chicken or burgers, add in a wrap with turkey breast. The skies the limit. Kids will like it as well. They are getting veggies and don't even know it.

Black Bean Burgers

2 (14 oz) can of Black Beans drained and rinsed

1/2 cup whole wheat flour

1/4 cup corn meal

1/2 cup salsa

dash of cumin

Using a food processor, blend all your ingredients together. Take a baking tray and place parchment paper on it. Using a spoon roll your bean mixture into balls, however big you want it. Place them on the paper. Once complete put the tray in the oven for 1-4 hours. Heat up a grill pan or outside grill and flatten your balls out till they are patties. Cook 4-5 minutes on each side. Serve and enjoy.

Tips:

This is a great way to get iron and healthy fiber in your diet, plus the flavors are so simple yet flavorful. You can make them in advance and leave in the fridge. The longer they sit in the fridge the better them taste. I gave this to a client with half a light English muffin. She put the broccoli slaw on it and had it for lunch.

Broccoli and Rice Bake

Ingredients:

1 Package of Chicken Breast

1 Can Cream of Broccoli Soup (low sodium)

1 Cup of Unsweetened Almond Milk or low fat milk or water (I used Almond Milk)

1 cup fresh Chopped Broccoli

Dash of Paprika

Dash of Black Pepper

1 cup Brown rice or Orzo not cooked

Preheat oven to 400. Take a casserole dish and place your soup can, milk, paprika, pepper, and chicken in the dish. Top with your rice and broccoli, mix in the liquid and place covered in the oven for about 40 minutes. Serve and enjoy.

Tips:

This is a good make ahead meal, I put this together before work one morning and then placed it in the oven when I got home. It is a good pot luck dinner as well.

Pasta with Escarole White Beans, Sausage and Raisins

Ingredients:

1 package homemade pasta or whatever shape you like boxed

4 Sausage links out of the casing chopped

1 large head of escarole

2 Cups Low Sodium Chicken Broth

1 TBSP Olive Oil

1/2 (14 oz) can of white beans drained

1 palm full or raisins

In a skillet, cook up your oil and sausage. Wash your escarole, chop it up and add it to the saute pot, with your chicken broth. Let the entire thing simmer on medium low heat for 10 minutes. Boil your pasta water, and follow the directions on the bag. Add your beans, and raisins to the escarole and simmer low for 10 more minutes. Remove pasta from water and place in a bowl, top with mixture and toss with Parmesan cheese.

Tips:

I got the idea of this meal from a restaurant we went to with friends last week, I was so intrigued by the raisins I had to try it...came so good, and the homemade pasta gave it something special.