Nike Pro Combat DRI-FIT

This seasons must have Nike Pro Combat DRI-FIT training shirt!  The weather can turn in a split second, as it did here in New York!  November was almost spring like here, I was still wearing tees, but now it's starting to get pretty cold. 

If you want to outshine the elements you should try out this Nike Pro Combat DRI-FIT, black, half zip training shirt.  I love it so much I purchased two. 


 This training shirt is warm without the extra bulk.  It's fitted and really hugs your curves. The half zip is great and it's also is long enough to cover your bottom.  I love them for my workouts and also for when I am training clients.  


I also purchased a few cold weather headbands to keep my head warm and my hair in place.  I love this orange color headband and it works well as an accent color to my black training wardrobe.

Berry Benefits

Perhaps you only use cranberries around the holidays, but you'd be wise to keep them on the menu all year long.  Research shows that they may increase your level of HDL cholesterol, the good kind that prevents plaque from building up in your arteries.  They're also packed with flavonoids-antioxidants thought to reduce the risk of heart disease, stroke and cancer.  Give your ticker a treat by adding dried cranberries to everything from salad and cereal to trail mix and rice dishes.

Pistachio and Cranberry Biscotti

These 95 calorie biscotti are bejeweled with dried apricots, cranberries, and pistachios adding to their beauty, sweet-tart flavor and chewy texture too.

ingredients

2	c	white whole- wheat flour
1⁄2	c	almond flour (available at specialty stores)
1	t	baking powder
1	t	ground cinnamon
1⁄4	t	salt
2		large eggs, 1 separated
1⁄4	c	light olive oil
1⁄2	c	plus 1 tablespoon turbinado sugar
2	t	finely grated orange zest
1⁄2	c	coarsely chopped dried apricots
1⁄2	c	coarsely chopped dried cranberries
1⁄2	c	coarsely chopped unsalted pistachios

1. Preheat oven to 350°F. line a large baking sheet with parchment paper or a silicone liner.

2. In a medium bowl, whisk together flours, baking powder, cinnamon, and salt. Set aside.

3. In a large bowl, beat together 1 whole egg, 1 yolk (reserve egg white), olive oil, and 1⁄2 cup sugar with a wooden spoon until smooth. Gradually add the flour mixture while mixing until just combined. Stir in orange zest, apricots,cranberries, and pistachios.

4. On a floured work surface, form dough into 2 logs approximately 10 inches long. Place on the baking sheet and flatten each log until about 1 inch high and 2 inches wide. Brush each log with reserved egg white and sprinkle with reservedtablespoon of sugar.

5. Bake for about 30 minutes or until cookies are lightly browned and surfaces begin to crack. Remove from oven and cool for 10 minutes, then place logs onto a cutting board using a large spatula.

6. Reduce oven temperature to 325°F. When logs are cool enough to handle, cut into 1⁄2-inch-thick slices on the diagonal using a serrated knife. Return slices to baking sheet and bake for 10 to15 minutes more, depending on the crispness desired. Cool completely on a wire rack.

SERVES: 30

PREP TIME: 20 MINUTES

COOK TIME: 50 MINUTES

(1 biscotti): 95 calories

4g fat (1g saturated)

13g carbs

2g protein

2g fiber

13mg calcium

0mg iron

33mg sodium

Breakfast Fruit and Nut Cookies

Wouldn't it be a treat to have a delicious yet low-fat breakfast cookie with your morning cup of coffee? Try these breakfast cookies for a yummy alternative to high calorie, high fat muffins.

This is a recipe from Tosca Reno Author of the bestseller  "The Eat Clean Diet Cookbook".   This is one of my favorite go-to cookbooks when I want a great-tasting recipe that also keeps you lean.  I made a batch and packed some goodie bags for my evening clients Lynn and Candy.  They loved them and also purchased Tosca's book.  Here is the recipe for you to enjoy!

Breakfast Fruit and Nut Cookies

Ingredients:

1/2 Cup Brown Sugar

1/4 Cup Olivina or Light Oil (I used Land o Lakes Butter with Olive Oil Blend)

3 Egg Whites

1/4 Cup Finely Chopped Dried Figs

1/4 Cup Dried Cranberries

1 Tsp Best Quality Vanilla

1 Cup All-Purpose Flour

1/2 Cup Whole Wheat Flour

1/2 Cup Bran Flakes

2 Tbsp Ground Flax Seed

1/2 Tsp Baking Soda

1/4 Tsp Ground Cinnamon

1/4 Tsp Ground Allspice

1/4 Cup Slivered Almonds

Preparation:

1.  Preheat Oven to 350 degrees.

2.  Combine sugar, oil and egg whites in a large mixing bowl.  Stir in chopped dried fruit and vanilla.

3.  Lightly spoon all-purpose flour into measuring cups and level with a knife.  Combine Whole Wheat Flour, Bran, Baking Soda, Flax Seed and Spices.  Stir with a whisk or fork.

4.  Add flour mixture to egg mixture, stirring until just combined.  Fold in Almonds.

5.  Drop by tablespoon full onto baking sheets lined with parchment paper or Silpat.  Bake for 12 minutes or until almost set.  Cool on pans and transfer to wire racks to cool completely.

*Make sure to let these cookies cool properly on a rack before placing them in an airtight container.

Senior Players Championship

Congratulations to my client John! He got a hole-in-one at The Constellation Energy Senior Players Championship this week at Westchester Country Club! John was lucky enough to have his whole family there to witness! Incredible! Way to go Johnny!

This is a video I made a while back of us training together. "Johnny Be Good" is his favorite song so he wanted it in our video! Boxing is our warm-up every session, everyone is saying "We hear he is a fighter!" HaHa! He loves his new reputation!  

Classic Eggplant Caponata

Caponata is a great Sicilian vegetable dish. You can eat it as a relish or along side chicken, beef, roast pork or fish. This Eggplant based recipe has a wonderful sweet and sour taste, a combination of sugar and vinegar. It's great eaten as an antipasto, spooned over toasted , added to baguette, sandwiches or as I eat it over my grilled chicken. You can serve it hot or cold, or at room temperature. It's an ultimate vegetable dish for everyday.

Ingredients

1/4 Cup of Olive Oil

1 Celery Stalk, chopped

1 Medium Eggplant, cut into 1/2 inch cubes

1 Medium Onion

a few cloves of Garlic diced

1 (14 1/2 ounce) can Diced tomatoes

1/4 Cup Red Wine Vinegar

1 Tablespoon of Sugar

1 Jar Capers (drained) 3.75 oz

Sliced Green Olives (a few tablespoons)

Salt & Fresh Ground Pepper to taste

Fresh Basil for garnish, Parsley (optional) Toasted Pine Nuts (optional)

In a large heavy skillet heat the oil over a medium flame. Add celery and sauté until soft, about 2 minutes. Add the eggplant and sauté until softens, about 2 minutes. Add the onion and garlic sauté about 3 minutes.

Add diced tomatoes with juice, simmer over medium-low heat until the flavors blend and mixture thickens, stirring often, about 20 minutes. Stir in the vinegar, sugar, capers and salt & pepper. Transfer Caponata to a bowl and garnish with Basil & Parsley, serve and enjoy!

Nothing Can Take the Place of Persistence

Quote from Calvin Coolidge.

“Nothing in the world can take the place of Persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan ‘Press On’ has solved and always will solve the problems of the human race.”

Be persistent. If you do not believe in your dreams who will.

Incline Chest Press

Strawberry & Banana Hemp Milk Smoothie

Ready in Blender

Strawberry & Banana Hemp Milk Smoothie

~Ingredients~

1 Cup of Organic Hemp Milk (chilled)

1 Scoop of Vanilla Protein Powder

1/2 Banana Sliced

5 Strawberries Sliced

Blend on high and enjoy!

This is such a great shake.  You can use Skim milk, Almond milk or even Water.  I used Organic Hemp Milk to change things up a bit, it was delicious! It was thick and creamy and full of Omegas!

Organic Hemp Milk gives a really creamy base and tasted great with the Vanilla Protein Powder.  

 Organic Hemp Milk is made from hemp seeds  Hemp seeds are a natural source of Omega-3 ALA-a good-for-you Essential Fatty Acid.  This silky smooth beverage is also an excellent source of Calcium and a good source of Vitamin D, making it a great choice for those looking for a dairy alternative.  You can use it just like dairy milk in cereals and recipes and drink by the glassful.  I also use Hemp Milk in my Oatmeal from time to time.  Try it out it tastes great!

One 8-Ounce glass contains the following healthy nutrients:

900mg Omega-3 Fatty Acid 2800mg Omega-6 Fatty Acid All 10 Essential Amino Acids 4 grams of Digestible Protein 46% of RDA of Calcium 0% Cholesterol Potassium Phosphorous Riboflavin

Vitamin A Vitamin E Vitamin B12 Folic Acid Vitamin D Magnesium Iron Zinc And more…

Marinated Flank Steak with Frisée Salad

Always Start with Fresh Organic Ingredients

Marinated Grass Fed Flank Steak with Frisée Salad

Steak Salads are nutrition Powerhouses!  This is one of my favorite recipes to make, quick and easy and lots of flavor!  The days of iceberg lettuce are over.  Other more interesting greens are the new salad greens, frisée, arugula, endive, baby spinach just to name a few. The bitter greens in this recipe are a great compliment to the grilled steak.  

A Perfect Power Meal

Grass Fed Flank Steak is a lean, nutritious and flavorful cut of beef.  Marinading flank steak is the way to go!  It definitely tenderizes your steak.  It is best cooked medium rare and thinly sliced on an angle.  Thinly sliced Marinated Flank Steak cooks quickly on your barbeque using high heat and practically melts in your mouth.  This recipe calls for grilling the steak, but if you don't have a grill, you can prepare the steak on a large cast iron frying pan or an indoor grill pan.  Paired with a Frisée Salad it's truly a complete meal.

Nutritional Benefits of this meal ~

Grass Fed Beef is a great source of Protein (helps build a strong muscular body), Zinc (helps create a healthy immune system and heal wounds), Phosphorous (necessary for strong teeth and bones), Iron (helps carry oxygen in the blood to all cells and muscles to prevent fatigue), B-complex Vitamins (Vitamins B12, Niacin, Vitamin B6, and Riboflavin-(helps release energy from food).  Grass Fed Beef has less total fat, Saturated Fat, Cholesterol, and Calories.  It also has more Vitamin E, Beta-Carotene, Vitamin C, and a number of health promoting fats, including Omega -3 Fatty acids and CLA.

Salad Greens~

Frisée is packed with nutrients, an excellent source of folic acid, vitamins A, C, K and Manganese.

Radicchio is a good source of vitamin B & vitamin C, calcium and phosphorus & iron.

Romaine lettuce contains vitamin C, vitamin A, vitamin K, folate, chromium, vitamin B1, vitamin B2, beta-carotene, folic acid, and minerals like potassium, molybdenum, iron, phosphorus, and of course fiber elements which keep the digestive system healthy.

Serves 4, Easy & Fast Preparation

Ingredients 

Flank Steak & Marinade

2 lbs Flank Steak - marinade -

1/3 Cup Olive Oil

2 Cloves Garlic Minced

2 Tablespoons Red Wine Vinegar

2 Tablespoons Dijon Mustard

2 Tablespoons Fresh Lemon Juice or Lime Juice

1/3 Cup Low Sodium Soy Sauce

1/4 Cup Agave Nectar or Honey

Freshly ground Black Pepper & Sea Salt to taste

*Place above ingredients into shallow dish to marinade. Marinade a few hours turning the meat to coat. Then oil the grill grate and preheat grill to medium high heat.  Place Flank Steak on grill, discard the marinade and grill the steak for 4 or 5 minutes on each side or until desired doneness.  Let rest a few minutes before slicing on an angle. 

Bon Appétit!

Stadium Stairs

Are you looking to shake up your boring treadmill or cardio routine?  Sick and tired of training indoors with crowded & sweaty classes?  Looking to move your training to the sunny outdoors? Absorbing some Vitamin D while training now that spring is here?  If you enjoy a challenge and you are ready to build some serious lower body strength then this is the workout for you! 

Running Stairs has been used by athletes for decades and is guaranteed to build your cardiovascular threshold and build some serious lower body power and strength.  This workout is guaranteed to define your thighs and calves.

There are so many ways to use this workout.  You can start by jogging for 20 minutes to warm-up, and instead of walking down the stairs you can jog down (depending on your current fitness level).  You can also add hand weights or a weighted vest to increase your intensity.

If you are looking to build lower body strength while shaping and defining your lower body and abs, you will love this workout.  I use the Rye Stadium stairs and track for my Stadium Stairs workout.

Your Stadium Stairs Workout

 You can customize this workout for your fitness level.

First up, you’ll need to find a flight of approximately 30 stairs - perhaps there is a track with stadium seating nearby or even an apartment block or car park with a series of flights of stairs. Improvise and find something that you think could work.

1.) Once you have found your set of stairs or steps you need to begin your warm up. Walk up the stairs all the way to the top and back down again - continue this for 3-5 minutes or until you feel hot and are puffing slightly.

2.) As you finish your warm up return to the bottom of the stairs and then sprint up them with 100% effort.

3.) Once you reach the top, walk down to the bottom - this is the recovery phase.

4.) After reaching the bottom of the stairs, turn around and sprint up them again.

5.) Keep repeating this sequence. Depending on your fitness level you could complete anywhere between 3 and 15 sets - work until you feel like your have worked enough - your legs should feel rubbery and you should be breathing heavily.

*Results of Stair Climbing*

Easily Reduce Body Fat

Achieve and Maintain your Ideal Bodyweight

Eliminate or Reduce Joint Pain.

Build Legs that look Amazing

Build Buns of Steel

Build strong and sleek Abdominals

Build a strong and sleek Upper Body

Increase your Strength

Increase your Power

Improve your Flexibility

Improve your Balance & Coordination

You can also check out Stair Climbing / Stair Exercises for more workouts.

10 Foods That Detox The Body

When it comes to detoxing your body, there are many techniques you can follow and supplements you can take. But, the best way, is to eat lots of foods that detox the body. Below is a list of detox foods that I thought would be an great addition to everybody’s diet.

1. Fruits

Fruits are extremely high in liquid-content, helping the body wash out toxins. They are also very easy to digest and are high in antioxidants, nutrients, fiber and many important vitamins like vitamin C.

2. Green Foods

When you are ready to detox your body, fill your refrigerator with blue green algae, barley, wheatgrass, kale, spinach, spirulina, alfalfa, chard, arugula or other organic leafy greens. These plants will help give a chlorophyll-boost to your digestive tract.

Chlorophyll rids the body of harmful environmental toxins from smog, heavy metals, herbicides, cleaning products and pesticides. They also aid the liver in detoxification.

3. Lemons, Oranges & Limes

These citrus-wonders aid the body in flushing out toxins, as well as jump-start the digestive tract with enzymatic processes. They also aid the liver in its cleansing processes. To increase detoxification, start each morning with a warm glass of lemon water.

Remember, vitamin C is one of the best detox vitamins around, as it transforms toxins into digestible material.

4. Garlic

This pungent bulb stimulates the liver in producing detoxification enzymes that help filter out toxic residues in the digestive system. Adding sliced or cooked garlic to any dish, will help aid any detox diet.

5. Broccoli Sprouts

Extremely high in antioxidants, broccoli sprouts can help stimulate the detoxification enzymes in the digestive tract like none-other. The sprouts are actually more effective than the fully-grown vegetable, despite the picture on the right.

6. Green Tea

Packed full of antioxidants,green tea not only washes toxins out of the system through its liquid content, but also contains a special type of antioxidant called catechins, known to increase liver function.

7. Mung Beans

The mighty mung bean has been used by Ayurvedic doctors for thousands of years. It is incredibly easy to digest, and absorbs toxic residue on the sides of the intestinal walls.

8. Raw Vegetables

Best for juicing detox regimens or eaten raw: Onions, carrots, artichoke, asparagus, broccoli, cabbage, kale, brussel sprouts, cauliflower, garlic, beet, turmeric, and oregano. The combination of these foods will help your liver purge toxins during the cleansing process. These are high in naturally occurring sulphur and glutathione. Sulphur helps the liver detoxify harmful chemicals.

9. Seeds & Nuts

Incorporate more of the easily digestible seeds and nuts into your diet. This include flaxseed, pumpkin seeds, almonds, walnuts, hemp seeds, sesame seeds, chia seeds, Siberian cedar nuts and sunflower seeds. While detoxing, avoid nut butters.

10. Omega-3 Oils

Use hemp, avocado, olive oils or flax seed oil while detoxing. This will help lubricate the intestinal walls, allowing the toxins to be absorbed by the oil, and eliminated by the body.

Source:  Global Healing Center/Natural Health & Organic Living.