Catch Up With the Fitness Wagon!

Maybe you’ve missed a workout or two, or a week, or hey, maybe you haven’t worked out in the last ten years! Regardless of where you are in your fitness journey, NOW’S the time to get back on the wagon! The holidays are just around the corner and maybe you want to look and feel great for a big event or maybe you are realizing that it’s time to take control of your health and DO something about the way you feel. Great news! It’s not as hard as you may think to get back on the fitness wagon!

1. Pick a workout program. If you need an extra shot of motivation and can afford to purchase something new, consider ordering a new fitness program. If you’re a bit rusty in the exercise department, Slim in 6 or Power 90 are great choices. If time is your issue, try Ten Minute Trainer or Power Half Hour. If ordering something new isn’t an option, time to dust off what you’ve got and give it a fresh start.
2. Set some goals. By this I mean small, manageable goals. It’s not a good idea to wake up one morning and say, “I’m going to lose 50 lbs by Christmas!” ‘cuz that probably is not going to happen. At least not in a healthy way. But setting smaller goals will help keep you motivated and on track, such as setting a goal of losing 1 lb. per week.
3. Don’t go it alone! If you already have a coach, contact him or her for motivation. If not, click HERE to sign up to have me coach you for FREE! Also, the Team Beachbody Message Boards are a great place to find others doing the same program you’re doing and get the motivation and accountability that you need. It’s also a great place to build some lasting friendships.

Fall is here and the holidays are coming. It’s a great time to commit to a more healthier you! So what are you waiting for? Catch up to the fitness wagon now!

Recipe for Hummus

Now that you're eating those healthy fresh veggies and whole grains, what can you use to liven them up a bit without killing your calorie intake? Try hummus! Hummus is one of my favorite dips, is quite good for you, and is very easy to make. Here's the recipe I use. Enjoy!


1 can garbanzo beans
1 small garlic clove
1 tsp. lemon juice
Dash salt

Drain the garbanzo beans, reserving the liquid. Puree beans, garlic clove, lemon juice, and salt in blender adding the reserved liquid as needed till smooth. More lemon juice, garlic, or salt can be added to taste. Garnish with paprika or other garnish of choice. Serve with fresh raw veggies, whole grain crackers, or pita chips.

Getting Back to That Pre-Pregnancy Shape!

Ok, I know I’m only in my 15th week of this pregnancy, but I’ve already started planning out my post-pregnancy workout routines. Hey, there’s nothing wrong with planning ahead, right? Though I’m doing my best to stay in the best shape I can during these 9 months, I look forward to when I can be back to actively working towards my fitness goals! As a coach, I’ve acquired many, if not most of Beachbody’s home fitness programs. However, there’s one workout program I find to be the best for getting back into that pre-pregnancy shape, or really for anyone just looking to lose some weight, feel a whole lot better, and get into the best shape of their life. It’s Slim in 6! Slim in 6 is a fantastic fat-burning program created by trainer Debbie Siebers. I first discovered this program on an infomercial back in 2004 when I was facing some serious health battles. I was sick all the time and sick of being sick! I had a 6-month old baby at the time, was terribly out of shape and didn’t know where to begin. Then I saw the Slim in 6 infomercial, ordered it, and my husband Rickson and I set out on the 6-week journey together. The results were INCREDIBLE!!! I dropped from about a size 12 to a size 6 in those six weeks! My husband had just as amazing results. This was just the beginning of our Beachbody journey and I’m so glad we placed that order! Since then, I have used Slim in 6 after the birth of my 3rd child, Kyler, and then again after having my 4th, Katrianne. Every time, it has gotten me back to my pre-pregnancy weight and size! So I’m looking forward to getting started with the full program again (rather than just the modified version I'm doing now)! Ok, so I have to wait until March, but you don’t! Contact me for more info or click on this link to order!

The Incredible Coconut

Recently on a message board I’m a part of, we had a discussion about coconut oil and it’s benefits. Sadly, many so-called “health experts” and nutritionists have maligned this incredible oil due to its high saturated fat content. It has now been recognized by those leading the nutrition world that this is one of the healthiest oils in existence. Dr. Jordan Rubin, in his book “The Maker’s Diet” says “coconut oil can tolerate extremely high heat, unlike polyunsaturated vegetable oils. Use extra-virgin coconut oil in cooking, baking, and in smoothies. It is a stable, healthy saturated fat that does not elevate undesirable (LDL) cholesterol; it reduces the symptoms of digestive disorders, supports overall immune functions, and helps prevent bacterial, viral, and fungal infections. Extra-virgin coconut oil is great for people suffering from candida yeast infections, due to the presence of caprylic acid and antifungal fatty acids contained in the oil. [It] has also been shown to help balance the thyroid and improve metabolic function, which may result in weight loss.”

Living on a tropical island where there is an abundance of coconut, I’ve found the nutritional benefits of this extraordinary fruit to be quite remarkable. Among some of the benefits of coconut oil that nutrition experts have discovered are:

• Killing viruses, bacteria, fungi. And yeast
• Improving insulin secretion and glucose utilization
• Protection against osteoporosis
• Providing quick energy for physical and athletic performance
• Improving digestion and absorption of essential vitamins and minerals
• Reduction in inflammation
• Improving cholesterol ratio reducing heart disease risk
• Protecting against free-radicals that cause premature aging
• Supports thyroid function
• Helping to prevent obesity and overweight problems
  

Some ways to use Coconut:

• Coconut Oil: Great to use for sautéing and frying, and makes a great substitute for butter on toast and in dessert recipes.
• Coconut Water and Meat: The water is great to drink and use both the meat and water as the base for smoothies.
• Dried Coconut: Great used in desserts and breakfast foods like muffins, cakes, bars, pancakes, granola, and cookies.Coconut Milk: Great to use in soups, stir-fries, curries, and desserts.
  

Now, you may not live on a tropical island where coconut oil is in abundance, but you most likely can find it in your local grocery store or health food store. Try some today and know you’re taking another step towards improving your overall health.

When the Cold and Flu Bugs Strike...

So, you’re on fire with the workouts, getting the hang of this eating thing, starting to see some awesome results, and then…you get sick! Ok, so do you totally fall off the wagon, throw in the towel, and forget the workouts and healthy eating? I woke up in the night with a bad sore throat and sneezing my head off. Being in the midst of pregnancy, I can’t simply pop a Benedryl or Sudafed and head back to bed. So, I’m sharing some tips here to help you (and me!) get back on your feet and back to seeing those results!

• Comfort Food! – Ok, I don’t mean the junk kind here. But rather than popping some pills and waiting for them to do their thing, try the old-fashioned way: chicken soup! Some other healthy “comfort foods” are scrambled eggs, hot oatmeal, warm apple sauce with a little cinnamon, whole wheat pasta or brown rice, and mashed sweet potato. If you’ve got a stomach virus though, make sure you take it easy with what you eat, just a little at a time to see what your stomach can handle. And this is an especially important time to stay away from fat and sugar!
• Drink your water! – Liquids are even more important than solids when you’re sick so make sure you’re getting enough! Try to get in at least 8 oz. every hour. Drink water, warm tea, plain chicken broth, or even suck on ice chips. I’ve found when I have a sore throat, something that always helps is warm water with 1 tsp. Apple Cider vinegar and 1 tsp. honey.
• Take your vitamins! – Don’t slack off on your regular multi-vitamins during an illness. This is when you need them most! Try to include foods that are high in vitamin C such as citrus fruits, mangos, papayas, cantaloupe, and honeydew.
• Get moving! – That is if you’re not running a fever or throwing up. But if you’re simply congested, one of the best things for clearing those sinuses is to get in some exercise. If you don’t feel up to doing an hour-long workout, no problem. Just do what you can, even if it’s just going for a brisk walk.

So, when a bug strikes, don’t give up! Try some of these tips and hopefully you’ll be back to yourself in no time!

* If symptoms persist for more than 2 or 3 days or if you are running a fever, please see your doctor! Don’t try to treat your symptoms on your own!

How To Trick Yourself Into Eating Healthy Food

For those of you who may not be a part of the Team Beachbody community and receive their newsletters, I'm posting an article from this week. We've talked about making changes to introduce healthier foods into your diet and here are some ideas on how to do it!

Self-Sneaking: How To Trick Yourself Into Eating Healthy Food

by Denis Faye

In a perfect world, countries would stop fighting, cars would emit rose-scented oxygen, and broccoli would taste like chocolate cake. Sadly, that's not the case. But there's always hope. Beachbody® may not be able to stop wars or global warming (yet), but we can certainly give you a few tips on getting your veggies to taste better. It's easier than you think.


There are a number of books on the subject of sneaking healthy foods to kids, including a few The Sneaky Chef titles and Jessica Seinfeld's Deceptively Delicious: Simple Secrets to Get Your Kids Eating Good Food. Basically, the same principles you'll find in these books apply to grown-ups. The only difference is your mind-set. Given that you'll be doing the cooking, you won't really be sneaking healthy foods into meals; you'll just be altering healthy foods to suit your tastes.
There are other easy ways to make sure you get your veggies, including taking green nutritional supplements and drinking everyone's favorite prebiotic, micronutrient-packed drink, Shakeology®, but remember that most healthy diets are supposed to be primarily made up of fruits and veggies. If you can drink your Shakeology and sneak a couple servings of cauliflower into your Texas chili, you'll be in great shape.

The goop

The gist of the aforementioned cookbooks is simply to steam veggies for 10 to 15 minutes, throw them in a blender or food processor with a couple tablespoons of water, and puree them into a fine goop. Then you introduce the goop into foods that overwhelm its flavor. It's that easy.
Although the books offer a near-infinite variety of goops, I'm going to boil it down, so to speak, to two goops.

• White goop. Most of the time, this is cauliflower, although some people try a little zucchini in there. It's the most flavorless of the goops, and it's ideal to mix into anything with a cream- or cheese-based sauce, such as pasta Alfredo or mac 'n cheese.
• Green goop. Anything green can go into green goop, but I find broccoli and spinach work best. Green goop works well with red or reddish sauces, such as chili, marinara, or pizza sauce. You can also throw a massive layer into lasagna or manicotti and be none-the-wiser, yet all the healthier. I've never tried it in enchiladas, but I'm guessing it'll work there too.
• Bonus: goop recipe. Pesto is incredibly easy to make from scratch and impresses the pants off of anyone who doesn't know how to make it. And the best thing about it is that its rich, complex flavor makes it easy to tweak, so that you can sneak a little healthiness in the form of iron-packed spinach to your unsuspecting dinner guests.
  1-1/2 cups basil, packed
  1-1/2 cups spinach, packed
  1/3 cup Parmesan or Romano cheese
  1/3 cup olive oil
  1/3 cup pine nuts
  3 cloves garlic, peeled and chopped
  Directions: Mix them into a paste with a food processor or blender. Done.
  

The split

If you've eaten enriched flour pasta and white rice your whole life, it's understandable that brown rice and whole wheat pasta would taste weird. After all, brown rice and whole wheat pastas have flavor!
The solution is simple. Make a 50/50 mix. It's half as healthy, but it also tastes half as different. Once you're used to that, cut the white out and go 100 percent brown. You'll never look back.

Bonus Split Tip! Next time you make mashed potatoes, go half potato/half yam or sweet potato. You'll be adding flavor, which means less need for salt and butter. Also, you'll be adding the fiber that, especially if you don't like veggies, you're probably not getting enough of.

Miscellaneous strategies

While all the above stuff works great for fussy eaters young and old, keep in mind that at your age techniques for sneaking in healthy food shouldn't always have to be so covert. Here are a few ideas that are slightly less sneaky but effective nonetheless. You'll be adding a very subtle taste to a strong, rich food.

• Carrot juice in your apple juice. The former doesn't taste nearly as strong as the latter, but it packs a nutritional wallop that includes vitamins A and C, calcium, magnesium, and potassium.
• Broccoli in your burger. Shred the little florets on top and mix them into the meat. Yeah, you might still see them floating around, but after piling on the lettuce, onion, tomato, pickle, mustard, or whatever else you add, you're just not going to taste them.
• Whole wheat French toast. Yes, this might change the texture, but who eats French toast for the toast part? Your taste buds will be so busy dancing with the fresh fruit and syrup you put on top that they won't have time for to notice the fibrous, nutritious whole grains you're sneaking in.

No, we don't live in a perfect world. Pollution is a bummer, and there will probably always be countries that just can't seem to coexist on the same planet. But there's no reason why, with a little effort and a few tricks, nutritious and delicious can't live together happily on the same plate.

Pregnancy Nutrition Tips

It’s the 14th week of pregnancy for me, marking the beginning of the second trimester. I hope to soon see the end of the daily nausea and hopefully even get a little boost of energy. Meanwhile, I’m trying to do better with planning my meals and getting what I need for both me and baby. Not so easy with the nausea, but doing the best I can. Here’s some tips on foods to make sure you get in during pregnancy:

• Folate or Folic Acid. These include leafy green vegetables, citrus fruits, and dried beans and peas. Your OB/GYN may give you a folic acid supplement to take as well.
• Calcium. Dairy products, especially yogurt, are at the top of the list for calcium sources. Salmon and spinach are also good sources, as are sardines. Don’t know about you, but I crave sardines during pregnancy!
• Protein. Lean meat, poultry, fish, and eggs are excellent sources of protein, necessary for your baby’s growth. Dried beans and peas, dairy products, and peanut butter (I recommend using only a natural peanut butter) are also good sources.
• Iron. Iron deficiencies are common during pregnancy and can cause fatigue, higher susceptibility to infections, as well as the risk of preterm delivery and a low birth weight baby. Lean red meat, poultry, and fish are good sources of iron. Some other options are spinach, some cereals, nuts, and dried fruit. If you are taking a good quality pre-natal vitamin, you should be getting iron from this source as well and in some situations, your OB/GYN may need to prescribe an iron supplement as well.
• Pre-natal Supplements. Even if you are already eating a good diet, pre-natal vitamins are a good idea. Your OB/GYN will most likely prescribe one for you. However, there are some good whole food based pre-natal supplements available as well. I recommend using the Garden of Life pre-natal supplement, available from most health food stores, or at http://www.gprxstore.com/.
  

* (Nutrition recommendations taken from the Mayo Clinic website.)

Have a healthy day!