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.