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Margarita Chicken with Cilantro Lime Brown Rice:

Chicken:
2-4 lbs of boneless skinless chicken breast (Washed and trimmed)
Zest of 1 lime
Juice of 3 limes
Juice of 1 orange
4-5 Garlic Cloves (minced)
2 teaspoons of Ground Cumin
Kosher Salt
Black Pepper
1/4 – 1/2 cup of extra virgin Olive Oil

Combine all ingredients (except chicken) in large bowl, adding salt and pepper to satisfy your tastes. Whisk together thoroughly. Add chicken to the bowl and toss chicken until covered with Marinade. Pour chicken and marinade into a Ziploc bag and refrigerate for at least 2 hrs. (NOTE: I marinated my chicken over night and the flavors were amazing. The longer you let it marinate, the more the flavors will have a chance to permeate the chicken.)

Preheat your skillet (adding a little bit of olive oil), sear Chicken breast on both sides until is has a nice caramel glaze. About 4-5 minutes each side. (Be sure to cook until chicken is done and juices run clear)

Cilantro Lime Brown Rice:1 Cup of Brown Rice
2 Cups of water
Kosher Salt (To Taste)1 Tablespoon of Lime Juice
2 Teaspoons of Lemon Juice
1 Tablespoon Fresh of Dry Cilantro
1 bay leave

Bring water to boil. Add rice and bay leave. Return to boiling. Once water and rice are boiling again, reduce to simmer and cook until done. Remove from heat, remove Bay leave. Add lemon and lime juice, cilantro and salt. Fluff and enjoy!

The only way to keep your health is to eat what you don’t want, drink what you don’t like, and do what you’d rather not. ~ Mark Twain

The only way to keep your…

 One of the most important parts of weight loss is learning to “listen” to your body and recognize its signals. Most of us either consume “too much” or consume “too little”. So, how do we recognize when it’s time to stop eating?  I’m going to deal with over eating in this blog, and we’ll save under eating for another time.

 As a society we’ve been so programmed to just “eat” whatever and whenever. This of course, is not a healthy practice. Fast food drive-thru windows are staying open later than ever; some are even 24 hours a day. You can just about cure any craving with a quick run to the 24 Hour Gas Station, 24 Pharmacy, 24 Hour Department Store & 24 Hour Fast Food Restaurant.   

 With that being said it’s no wonder the average American consumes between 2100 – 2700 calories per today. The recommended daily caloric intake for a man between the ages of 31 – 50 is 2000 calories, for a woman between 31 – 50 it’s 1800 calories per day. As you can see, on average, as Americans we are teetering well above the recommended daily amount. However, though the daily calorie intake is well above average, the daily activity rate is well BELOW average. Oh, but it gets worse! Statistically, of the 2100-2700 calories consumed 580 of those are reported to come from snacking. That’s enough calories to be considered a 4th meal! Now let me stop and clarify that those 580 calories aren’t just from chewing. The majority of that 580 “reportedly” comes from drinking beverages such as coffee, soda, juice and alcoholic beverages.

The fact is, fat accumulation is DRIVEN by the overconsumption of the WRONG types of foods. Our bodies are highly trainable, whether we train them in a positive or negative way will be based on the types of things we do to them and types of things we put in them. Regarding our food consumption, if we train our bodies to ALWAYS be eating, our bodies will adapt to this and constantly send us signals that we are hungry, even when we are not.

 

So how do we re-train our bodies to know when should stop eating? First, we have to understand that our body is designed to ‘alert” us when we approaching full. The reason I say approaching full is because you shouldn’t really be eating until you are completely full. If you are eating until you feel tight in the stomach you’ve eaten beyond the full capacity. Which brings me to my second point; you have to understand that your stomach is only about the size of a closed human fist and can hold approximately 2 quarts (8cups) of food.  This is important to know because it takes about 30 – 120 minutes for the stomach acids to breakdown the food and then pass it  from your stomach to your small intestines so that the process of digestion can be continue.

If we are going to re-train our bodies and allow it to let us know when we should stop eating, it is imperative that we are not eating CONSTANTLY. You have to give your stomach time to break down food, before you stuff it again with another meal. Ever been pumping gas in your car and the gas pump clicks off? Yeah, that’s the automatic reaction when the gas level reaches capacity. Well, have you ever continued to pump gas after that “click”? What happens? You start to spill gas out of the tank all over the ground. Well it’s the same with your stomach. If you continue to eat before your stomach has the chance to break down the food you’ll start to get spillage. Could be in the form of nausea, throwing up, heart burn, gas… etc. You get the point.

One thing you can do to help your body start to re-train is to eat slowly. When you eat slowly you allow your body time to signal to your brain you are approaching full before you actually start to even feel full. The faster you eat, the less likely those signals will get to your brain in time, so you will continue to eat even though your body is full. So slow down.

The other thing you can do is plan your eating schedule. Now this doesn’t have to be a rigorous schedule but your body needs to be rebooted to know that you aren’t going to continue to gorge whenever you feel like it. Your body has to be retrained to eat ONLY when hungry. So do as much as you can to plan your meals and your eating time. Even if it’s something as small as eating breakfast and lunch at the same time every day. That little change will make a huge impact.

The third thing you can do is drink more water because water is a natural appetite suppressant. Believe it or not, most people cannot tell the difference between hunger pains and thirst pains so before you go stuff your face, drink a cup of water. If you’re still hungry in 30 minutes our so, it’s probably time to eat.

There are many other things you can do you combat eating more food than your body needs. I’ve only addressed a few in this post because I want you to start thinking whether or not you are over eating and the ways you can help to curve your appetite. I would encourage you to find natural ways to curve your appetite and not to use chemically manufactured substances to do so. I don’t endorse any specific product, but there are lots of resources and information online that will help you learn about different ways to control your appetite.

Your body can be your best friend or your worst nightmare. This will be based a lot on what you eat and how often you eat. Be wise; make better decisions day by day. Remember that healthy living is a day -to -day decision. It’s not something you make your mind up that you are going to do and it magically happens. It’s something you have to be disciplined about, educated about and determined to do. Every day!

It’s easy to make excuses for not working out.

“I don’t feel like it!”

“I don’t know what to do!”

“I don’t have enough time!”

I’m guilty of saying these myself. Sometimes we get in such a routine of not working out that we don’t realize just how much time in a day we have. How EASY it is to make a work out, out of aything we do. For example… I was training a client and she said “I just can’t find time to work out the other 5 days a week I’m  not training with you.” I said that’s not true, you just have to find ways to make your everyday life a work-out.”

That’s the honest truth… you have to find CREATIVE ways to make your EVERYDAY life a work out.

Here’s just a small list of my Daily Chores that I’ve turned into a mini work-out routine. The key is to focus on making EVERY movement DELIBERATE & EXPLOSIVE!

The Vacuum: Abs in tight, use your abdominal muscles to POWER the vacuum forward and back. Whether you realize it or not there is a TWISTING motion associated with vacuuming, use this time to target your oblilques. REMEMBER DELIBERATE, FOCUSED MOVEMENTS.

Window Washing Squats: Whenever I’m cleaning my windows, I make sure that I’m in a squat position. As I wash up and down the window I maintain a tight squat position, sometimes I’ll hold before I reach back  up to wash the top of the window. The key  here it to make the moven ment deliberate and hold abs in tight, pushing tailbone down to t he floor.

The Sweep: Even when I’m sweeping the floor I’m focused on isolating muscles. Again, abs in tight, using those obliques to POWER the broom across the floor. At the same time, focus on isolating the muscles in your arms. Switch the broom from hand to hand after 5-10 sweeps on each side. DELIBERATE MOVEMENTS!

The Laundry Sort/Wash: This is another chance to work on those legs but also on those hard to conquer obliques. You know “the love handles”. DO NOT BEND AT YOUR BACK WHEN YOU SORT CLOTHES!! That’s a disaster waiting to happen. What I like to do is have my dirty clothes hamper on one side and my sorting baskets on the other side. I’ll get into a lunge position (one leg in front of the other, bending at the knees and keeping that knee from going over the toe), with my abs tight, pusing my tailbone down to the floor, turning my body to the dirty clothes hamper, grabbing one thing at a time, turning at the waist and dropping in the correct “sort” basket. The key again is deliberate movements and keeping the abs tight. Taking one item out to sort at a time makes the workout last a little longer.

The Dishwashing Calf Raise: Yes you can even work out when you wash dishes! I have little SCRAWNY calf muscles, so when I am standing over the sink washing those dishes, I do calf raises. Do short quick burst! Try for 25, then do slow & sustained movements holding at the highest point you can get to with your toes, and then lowering slowly. Alternate between the two.

There are many ways you can make your everyday life into a work-out. No more excuses…

All you really have to do is get creative, make a decision to focus your movements to isolate muscles and be DELIBERATE about it!

 On a Mission to help you, “Live Better &  Live Longer”!

Shay

 

I had a moment where I was looking in the refridgerator and there was a few small pieces of red onion, red pepper and a few pieces of cut up strawberries left. I was hungry my mom was hungry and neither one of us felt like cooking. All of a sudden inspiration hit me! Left over chicken from the barbeque in the freezer, onion, peppers, strawberries… Let’s make a RED SALAD!!

Here is one of my favorite recipes to date. I made this salad for my mom, and she LOVED IT!!

1 Grilled chicken breast or boneless thigh (per salad)

Baby Spinach

Red Onion

Red Pepper

Strawberries

Cranberries

2 Tablespoons of  Poppy Seed Dressing

Hey you know how to make a salad so hop to it and let me know what you think.

On a quest to help you “Live Better & Live Longer!”

Shay

Who says healthy has to be boring and bland? Try this Recipe and tell me what you think!

Ingredients

Salad:

  • 1 medium grapefruit
  • 8 thin slices fresh ginger
  • 1/4 cup extra-virgin olive oil
  • 3/4 cup quinoa
  • 1 1/2 cups water
  • 1/2 teaspoon kosher salt, plus additional for seasoning
  • 1 tablespoon white wine vinegar
  • 2 teaspoons honey
  • 1 small serrano or jalapeno chile, minced (with seeds for maximum heat)
  • 2 scallions (both white and green parts), minced
  • 2 tablespoons chopped fresh cilantro leaves
  • Freshly ground black pepper

Fish:

  • 1 1/2 pound skinless, center-cut salmon, cut into 2-inch cubes
  • Wooden skewers, soaked

Directions

Strip the peel from the grapefruit with a vegetable peeler, taking care not to include the bitter white pith. Warm the grapefruit peel, ginger, and olive oil in a small saucepan over medium heat. As soon as the oil starts to bubble, after about 2 minutes, remove from heat. Set the oil aside to steep for 30 minutes. Strain and reserve the oil.

Meanwhile, rinse the quinoa in a bowl and drain. Put the quinoa in a small saucepan with the water and 1/2 teaspoon salt. Boil over high heat, and then reduce heat to maintain a gentle simmer and cook, uncovered, for 15 minutes. Set aside off the heat, undisturbed, for 5 minutes. Transfer the quinoa to a bowl and fluff with a fork. Cool.

Segment the grapefruit over a bowl, reserving the segments and juice separately. Whisk 3 tablespoons of the grapefruit juice with the vinegar, honey, and salt to taste in a medium bowl. Gradually whisk in 3 tablespoons of the reserved grapefruit oil, starting with a few drops and then adding the rest in a stream to make a slightly thick dressing. Season with pepper to taste.

Toss quinoa with the dressing, chiles, scallions, and cilantro. Season with salt and pepper, to taste.

Preheat a stovetop or outdoor grill to high heat. Thread the salmon cubes onto the skewers. Brush with the remaining 1 tablespoon grapefruit oil, and season with salt and pepper. Grill the skewers, turning as each side browns but the salmon is still moist, about 3 minutes.

Toss the grapefruit segment into the salad, divide among 4 plates, and top with the salmon kebobs. Serve warm or at room temperature.

Copyright 2004 Television Food Network, G.P. All rights reserved.

Have you ever just been in the “Mood for Fast Food”? It happens, especially since we live in a Fast Food society and almost all of us have been exposed to this type of eating as children. I remember when I was little McDonalds was considered a treat for “good behavior”. Happy Meals were a childs favorite treat. Oh, and lets not forget going to Burger King and getting the Crown… I don’t quite remember going there for the food as much as for the crown.

Unfortunately we have been trained to think that eating fast food is “treating” ourselves, which would be perfectly fine if as a society we were known for making healthy eating choices. Since we are not, we have developed a lifestyle of “treating” ourselves so often that the actually “treat” to our bodies is when we decide to eat carrots instead of fries, apples instead of apple pie. Catch my drift?

Listen we have all eaten our share of fast food, and if in fact you do decide to indulge yourselves make sure you know exactly what you are eating. Especially if you are in the process of losing weight.

Below I have listed the “Best Sandwiches/Items” you can eat from a fast food restaurants. It’ll serve as a reference for you when you are in the Mood for Fast Food!

**NOTE** The sodium tends to high in almost all fast food choices, so please keep that in mind if you are on a restricted/limited sodium diet.

McDonalds   

 

Item Calories Total fat (g) % cals from fat Sat. fat (g) Cholesterol (mg) Sodium (mg) Fiber (g)
Best Sandwiches:
Hamburger 260 9 31% 3.5 30 530 1
Cheeseburger 310 12 35% 6 40 740 1
Chicken McGrill 400 16 36% 3 70 1,010 3
Filet-O-Fish (no tartar sauce) 310 9 26% 2.5 30 520 1
Egg McMuffin 290 11 34% 4.5 235 850 2
McVeggie Burger* 350 8 20% 2 0 1,200 8
*Available only in New York and California.
Best Desserts:
Fruit ‘n Yogurt Parfait (with granola) 160 2 11% 1 5 85 <1
Vanilla Reduced-Fat Ice Cream Cone 150 3.5 21% 2 15 60 0
Apple Dippers 35 0 0 0 0 0 0
Best Salads*:
Grilled Chicken Bacon Ranch Salad 240 9 34% 4 85 940 3
Grilled Chicken Caesar Salad 200 6 27% 3 70 820 3
Grilled Chicken California Cobb Salad 270 11 36% 5 145 1,060 3
California Cobb Salad (no chicken) 150 9 54% 4.5 85 410 3

*Totals do not include dressing; for 1/2 packet of Low-Fat Balsamic Vinaigrette, add 20 calories, 1.5 g fat, 0 g saturated fat and fiber, 0 mg cholesterol, and 375 mg sodium to each total. 

 Note: The best sauces at McDonalds are:   
 
 

 

 
 
 

 

  •  Ketchup, with 10 calories and 0 gram fat, 100 milligrams sodium per package
  • Barbeque sauce, with 45 calories, 0 gram fat, 260 milligrams sodium per package
  • Hot Mustard sauce, with 50 calories, 2 grams fat, 260 milligrams sodium per package

Burger King

 

Item

Calories

Fats

Carbs

Protein

Croissan’Wich Egg & Cheese

310

16

27

12

BK Breakfast Shots

270

17

18

13

Item

Calories

Fats

Carbs

Protein

Whopper Jr. w/o Mayo

290

12

31

16

Double Hamburger

420

22

30

26

Item

Calories

Fats

Carbs

Protein

Tendergrill w/o Mayo

380

9

51

25

4 Piece Chicken Tenders

180

11

13

9

Item

Calories

Fats

Carbs

Protein

BK Veggie Burger w/o Mayo

340

8

49

23

Tendergrill Chicken Garden Salad

210

7

8

29

 
 

 

  Wendy’s

 

 

Item Calories Total fat (g) % cals from fat Sat. fat (g) Cholesterol (mg) Sodium (mg) Fiber (g)
Best Sandwiches and Entrees:
Plain potato with a small chili 470 6 11% 2.5 35 805 12
Sour cream and chive potato 330 5 14% 3.5 20 40 7
Jr. Hamburger 280 9 29% 3.5 30 600 1
Jr. Cheeseburger 320 13 37% 6 40 810 1
Ultimate Chicken Grill sandwich 370 7 17% 1.5 75 1,230 2
Home-style Chicken sandwich with ketchup instead of creamy tangy sauce 480 15 28% 3 50 1,320 2
Hamburger Kids’ Meal, with Mandarin oranges and diet soft drink 360 9 23% 3.5 30 630 3
Best Salads:
Fruit Bowl 220 1 4% .5 <5 85 3
Mandarin Chicken salad, with 1/2 pack low-fat honey mustard dressing 191 4.5 21% 1 50 910 3
Mandarin Chicken salad, with crispy noodles and low-fat honey mustard dressing 370 8 19% 2 50 1,250 4
Taco Supremo Salad with salsa (no chips or sour cream) 390 16 37% 8 65 1,530 9
Best Dessert:
Jr. Frosty (6 oz.) 160 4 23% 2.5 15 75 0
 
 

 

Chicken Strips vs. Nuggets
Do chicken strips beat nuggets in grams of fat and calories? When you compare them ounce for ounce, home-style strips have a lower percentage of calories from fat, as well as fewer calories and total grams of fat. Ten nuggets equal three chicken strips, by weight. Chicken strips have 39% calories from fat, while nuggets have 57% calories from fat.

Taco Bell

 

Item
Calories
Total fat (g)
% cals from fat
Sat. fat (g)
Cholesterol (mg)
Sodium (mg)
Fiber (g)
Best Entrees:
Beef soft taco
210
10
43%
4
25
620
1
Chicken soft taco
190
6
21%
2.5
30
350
<1
Grilled steak soft taco, no sauce
190
7
33%
3
25
550
1
Bean burrito
370
10
24%
3.5
10
1,200
8
Tostada
250
10
36%
4
15
710
7
“Fresco Style” options
(order the following items “fresco style”):
Grilled steak soft taco
170
5
26%
1.5
15
560
2
Baja-Chicken Gordita
230
6
23%
1
25
570
2
Baja-Beef Gordita
250
9
32%
3
20
640
4
Chicken Burrito Supreme
350
8
21%
2
25
1,270
6
Chicken Enchirito
250
5
18%
1.5
25
1,230
5
Steak Enchirito
250
7
25%
2
15
1,220
6
Tostada
200
6
27%
1
0
670
8
 
 

 

Most fast food choices will be higher in sodium, so keep that in mind if you are on a restricted/limited sodium diet.

Make wise decisions if in fact you plan to eat out during the week. If you make a decision to eat fast food, don’t feel guilty about it. Just do your best to make the best/healthiest decision possible. If you don’t make the best choice, but rather the best tasting choice, that’s okay to. There is no judgement here so don’t feel bad. One step at a time remember??

As always, it is my goal to help you “Live Better & Live Longer”!

~ Shay

(The information obtained in this post was taken from a WeBMD Article entitled “Fast Food that won’t Supersize You” & BodyBuilding.com (http://www.bodybuilding.com/fun/burger_king_fast_food_items.htm)

 

 


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  • angelaostafichuk: It's so scary! Obesity is becoming a "BIG" problem! We are on the movement of eat less, eat better : ) It gets harder though when you get older...
  • sheletialatrice: Thank you, I appreciate the feedback.
  • TaQuinda Johnson: This is awesome! I will never look at cleaning the same :)