Power Meals

Nike Pro Combat DRI-FIT

2011-12-11T09:12:00.001-05:00

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

2011-12-09T19:24:00.000-05:00

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

2011-12-07T05:52:00.003-05:00

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

2011-10-19T08:55:00.000-04:00

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

2011-08-20T06:14:00.006-04:00

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

2011-08-14T10:51:00.004-04:00

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

2011-08-06T11:36:00.004-04:00

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

2011-06-07T04:11:00.000-04:00

Strawberry & Banana Hemp Milk Smoothie

2011-05-15T13:08:00.000-04:00

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

2011-05-07T10:25:00.001-04:00

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

2011-04-09T06:00:00.006-04:00

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

2011-04-02T13:42:00.001-04:00

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.

Coming Summer 2011

2011-03-07T05:58:00.001-05:00

Total Body Plyometric Workout

2011-02-27T10:04:00.005-05:00

Many athletes and coaches use Plyometrics to build power, speed, improve coordination, agility and sports performance. Speed and Strength are important components of fitness and involved in virtually all athletic movements.

The following is a Total Body Program I tried out with one of my volleyball players. You can print this out and maybe incorporate into your training, enjoy!

NOTE **This is not a program for a beginner. These are high risk exercises and if performed incorrectly or performed without a solid base of training plyometrics can increase the risk of injury.**

Total Body Plyometric Workout

- 5 Lower Body Plyometric Workout

For each exercise do 10-15 repetitions for 1 set, 2-3 sets

Side-to-Side Ankle Hops, Single Foot

Equipment: Two marks on the ground (cones, tape X's, etc.) 3-4 feet apart.

Begin by standing on one leg next to one of the marks on the ground, feet at shoulder width and your arms relaxed, hanging at your sides.

• Hop back and forth between the marks on the floor, landing on your right foot near the right mark and you left foot next to the left mark.

Standing Jump-&-Reach

Equipment: A wall or hanging object.

Begin by standing straight, feet at shoulder width and arms relaxed at your sides.

• Squat slightly and then jump upward as high as you can. Extend your arms up above your head to try to grab the object, or mark as high as you've jumped on the wall.

• Repeat.

Standing Jump over an Obstacle

Equipment: A cone, low hurdle, or other object 12-24 inches high to jump over.

Begin by standing straight, feet at shoulder width and arms relaxed at your sides.

• Bending slightly at the hips, jump over the obstacle. Keep you body upright and tuck your knees up & together, toward your chest, to clear the obstacle.

• Land, turn around, and jump over the obstacle again.

Squat Jump

Equipment: OPTIONAL Barbell or dumbbells that weight up to 60% of the exerciser's body-weight.

Start standing straight up, holding your weights if you have them.

• Drop slowly to a low squat position, thighs at a right angle to the upper body and parallel to the floor. Squat and stand back up 5 times.

• Drop quickly into the low squat position and stand up quickly. Do this 5 times.

• Drop into the squat position quickly and jump explosively upward into the air 5 times.

• This makes 1 set of Squat Jumps.

Pike Jump, Split

Equipment: None.

Begin by standing straight, feet at shoulder width and arms relaxed at your sides.

• Bending slightly at your hips and knees, jump up as high as possible.

• Doing your best to keep your legs straight, bring them up to either side of you and bend forward to try to touch your toes with your hands at the peak of your jump.

• As soon as you land, jump again.

- 3 Upper Body Plyometric Workout Exercises -

Clapping Push-up

Equipment: None.

Start on the ground, hands at shoulder width and toes on the floor in a regular push-up position.

• Drop quickly all the way down to the floor, and then push-up explosively into the air.

• While in the air, clap you hands together once before you drop to the ground and start you next push-up.

Incline Depth Jump Push-ups

Equipment: A box that's high enough to raise your feet above your head when you're down in a push-up position. Also, mats to place your hands on.

Start on the ground, hands at shoulder width and toes on the floor in a regular push-up position, but with your feet up on the box. Your hands will start in-between the mats, on the floor.

• Explosively push up, off the floor and into the air for your push-up and then land by catching yourself with both hands on the mats in a push-up position (which will be a slightly wider hand placement than when you started).

• Reset you hands on the floor and then push up and off the floor again.

Elevated Explosive Push-ups

Equipment: 3 Boxes, stacks of books, or other objects of the same altitude (6 - 12 inches off the floor) that you can position you hands and feet on.

Start in a push-up position with your hands and feet on the 3 boxes, hands at shoulder width and with your arms extended. Your feet will stay on their box for the entire time.

• Take your hands off the boxes and drop to the floor.

• Absorb as little of the impact against the floor as you can and then explosively push yourself back into the air.

• Coming down from the explosive floor push-up, catch yourself with your hands on the boxes.

• That's one rep.

• After absorbing just as much of the impact on the boxes as necessary, push-up explosively into the air to start the sequence all over again.

There, that's the entire plyometric workout. You can use it to get benefits for a variety of sports, or just to jump higher and have your punches snap out faster.

Keep Calm and Eat Healthy

2011-02-01T14:09:00.005-05:00

"Let food be thy medicine, and let thy medicine be food." Hippocrates

Today's lunch was spectacular so I had to share it with you! Most health conscious people eat salads quite often. Romaine lettuce, Boston, Green Leaf, Endive & Radicchio, etc. and that can get boring. So today I put together a medley of Organic Baby Spinach, Shredded Green Cabbage, Chopped Broccoli, Diced Carrots, Red Cabbage, Jicama, Green Bell Peppers, Radish & Celery, topped off with mini pearl Grape Tomatoes! It was really delicious and a great change from my usual Romaine mix.

I never use any sort of bottled dressing. I am strictly an Extra Virgin Olive Oil with Balsamic or Fresh squeezed Meyer Lemon (from my lemon tree), but today's dressing was a nice change. I dressed my salad today with Bragg's Organic Extra Virgin Olive Oil and Bragg's Organic Apple Cider Vinegar, it complimented the shredded cabbage and other vegetables well. If you don't already use Bragg's Apple Cider Vinegar you should definitely try it.

Apple Cider Vinegar has been highly regarded throughout history. In 400 B.C. the great Hippocrates, Father of Medicine, used it for its amazing health qualities.

Some Health benefits listed are: It's Rich in Enzymes & Potassium, Supports a Healthy Immune System, Helps Control Weight, Promotes Digestion and PH Balance, Helps Soothe Dry Throats, Helps remove Body Sludge Toxins, Helps Maintain Healthy Skin, Helps promote Youthful Healthy Bodies, Soothes Irritated Skin, Relieves Muscle Pain from Exercise.

You can go directly to the website I linked here: Bragg Live Foods for a host of amazing products I highly recommend and a company you can trust. Bon Appétit!

Knock Out the Winter Workout Blues

2011-01-25T09:14:00.000-05:00

Kickboxing

Sculpts Muscles and Blasts Fat

Indoor winter workouts can get boring if you're like me and love to train outdoors. Last thursday I went running with a friend/client at Tod's Point in Greenwich, CT for an hour and a half. I was dressed in my Under Armour cold gear, hat and wrap glasses. I could swear half of my face was frozen and I still have muscular aches on one side of my face and right eye. Never again, not until it warms up here, it is definitely much colder/windier by the water too.

Here is a nice indoor workout for you to enjoy with your trainer or with a friend, it really gets you pumped up. Kickboxing targets your arms, shoulders, thighs and butt in one workout, it's also a great stress reliever.

10-Minute Fat-Burning Routine

Practice each combination in this 10-minute fat blaster slowly at first, then increase your speed as the routine becomes more familiar. For more of a challenge, vary the height of your kicks and punches. Do it twice and you'll burn about 170 calories. The workout is broken down into minutes and combination moves, repeat as many times as you like. (I left space so you can print it out)

0:00-2:00 Jab, Cross, Hook, Uppercut Lead with Left (30 seconds each)
2:00-4:00 Jab, Cross, Hook, Uppercut Lead with Right (30 seconds each)
4:00-5:00 Front Kick (30 seconds each, Left and Right)
5:00-6:00 Roundhouse Kick (30 seconds each, Left and Right)
6:00-7:00 Side Kick (30 Seconds each, Left and Right)
7:00-7:30 Combination (Left foot forward, Jab (L), Uppercut (R), Front Kick (L)
7:30-8:00 Combination (Right foot forward); Jab (R), Uppercut (L), Front Kick (R)
8:00-8:30 Combination (Left foot forward); Jab (L), Cross (R), Roundhouse (L)
8:30-9:00 Combination (Right foot forward); Jab (R), Cross (L), Roundhouse (R)

100 Calories or Less

2011-01-21T09:12:00.003-05:00

I quit my Starbucks habit a long time ago! I brew my coffee at home daily, but occasionally between clients or to meet a friend I will stop at Starbucks and the choices can be overwhelming.

This chart illustrates some nice low-cal choices when you want something other than Black Coffee and Tea from Starbucks. I have also become a huge fan of Tazo Chai Tea also a nice switch from Black Coffee and Green Tea, you might want to try it.

Training Motivation

2011-01-18T08:44:00.000-05:00

A Case of Florida Sunshine

2011-01-12T09:25:00.000-05:00

The Perfect Gift of Health

Today is the first snow storm of 2011 here in New York! There is nothing like receiving a case of Health & Sunshine, what timing! Honeybells from sunny Florida! These Honeybells are so delicious and juicy. I'm going to eat a few before I go outside to shovel.

The Health Benefits of Honeybells

Just one serving of the super juicy Honeybell has all the Vitamin C that the average person needs for the whole day. Honeybell's have a limited growing season and are only available during the month of January each year, so if you want to get that extra boost of Vitamin C during the winter cold and flu season you have to order your honeybells early.

In addition to providing Vitamin C, Folic Acid, Potassium, Honeybells when eaten regularly can reduce your risk and reduce the symptoms of several major illnesses like Asthma & Bronchitis. Eating Honeybells can help lower your cholesterol and can reduce your risk of Heart Disease.

Eating Honeybells also helpful for people who are trying to manage Diabetes. Honeybells are a low Glycemic Index food, meaning that the natural sugar in Honeybells is easily broken down by the body and used for fuel instead of being stored in the body and converted into fat. Honeybells also won't cause blood sugar levels to spike the way that processed sugar can.

Citrus fruits have so many powerful Health benefits, what a perfect gift to send someone you love. Here is the toll free number to order from Hale Groves 1-800-562-4502.

Rock Workout Playlist

2011-01-01T11:52:00.003-05:00

It's a New Year, 1/1/11! January is always a perfect opportunity to review and reflect on your business/personal goals in the gym or outside the gym. This weekend is a great time to get prepared for 2011. You can start by planning your training, planning your meals, downloading a new playlist, packing your gym bag, organizing your workplace and/or office, etc.

For me, Music is such an important tool for my training. Music always keeps me motivated and looking forward to my morning training sessions. I decided to share one of my recent favorite training playlists to get you motivated!

Whatever your sport or training consists of, I find a new playlist is always refreshing. A new playlist always keeps me motivated and I like switching up my tunes often. Keep in mind this is my taste in music and my favorite lifting tunes, I just thought I would share it with my readers. If you like Rock Music, feel free to print it out. Here's to your next PR! Good luck in 2011!

"Breath" Breaking Benjamin
"What Lies Beneath" Breaking Benjamin
"Life Won't Wait" Ozzy Osbourne
"Death of Me" Red
"Diamond Eyes" Shinedown
"Porn Star Dancing" My Darkest Days
"Forever" Red
"Save Me" My Darkest Days
"Sound Off" Trapt
"Come Undone" My Darkest Days
"Turn So Cold" Drowning Pool
"The Sound of Madness" Shinedown
"I Will Not Bow" Breaking Benjamin
"Crazy Love" Hawk Nelson
"This is it" Staind
"Let Me Hear Scream" Ozzy Osbourne
"New Divide" Linkin Park
"Move Your Body" My Darkest Days
"No Longer" Decyfer Down End of Glory
"Give Me a Sign" Breaking Benjamin
"Back Street Kids" Black Sabbath - Technical Ecstasy
"Bad Company" Five Finger Death Punch
"Stranger Than Fiction" Five Finger Death Punch
"Innocence" Halestorm
"Turn it On" Default
"Follow The Sun Down" Dark New Day
"Another Way to Die" Disturbed

Veggie All-Star

2010-12-28T06:50:00.005-05:00

Casey Farm c. 1750

The holidays are over and it's time to get your kitchen stocked with some fresh vegetables. If you have access to a local Farmer's Market great! Fresh vegetables are packed with nutrients, low in sodium, and bursting with flavor. So get your kitchen organized, grab your recipes together and start your new year by planning to eat clean and train consistently. I am going to be posting great lean meal ideas to fuel your training for the new year.

Oven Roasted Brussels Sprouts with Sautéed Green Beans

I oven roasted these brussels sprouts @400 degrees (30-40 min) with fresh garlic on a cookie sheet, added a little kosher salt and fresh ground black pepper. I also sautéed some fresh green beans with a little low sodium chicken broth. I decided to add them together. I served them with a roasted turkey breast and baked sweet potatoes.

Brussels sprouts contain Sulforaphane, a chemical believed to have potent anti-cancer properties. They are high in Folic Acid, Vitamin C, Vitamin K, and Beta-Carotene, and contain Vitamin B6, Thiamine, and Potassium, They also have more protein than most vegetables and are high in fiber and great for the digestive tract and lowering the risk of colon cancer: 1 cup = 6g fiber, 65 calories.

Friends Forever

2010-11-02T15:22:00.001-04:00

"It is one of the blessings of old friends that you can afford to be stupid with them." ~Ralph Waldo Emerson~

Tuscan Kale Chips

2010-10-24T17:14:00.002-04:00

I finally got a chance to make these Kale chips. Kale chips are highly nutritious and low in calories they also taste great! I decided to make them last weekend when I was away on Sunday. Kale chips are very crispy and light, tasting totally different than eating kale when it is sauteed.

Start with a bunch of fresh Organic Kale, wash & dry in a salad spinner then with a dish towel (be sure to remove all water). Then remove stems and center ribs. You can discard the stems or save them for another recipe like lentil or vegetable soup.

Coat with a few tablespoons of Extra Virgin Olive Oil and place on cookie sheet and bake at 350 degrees for 15 or 20 minutes. You need to watch them in the oven, do not overcook or they will become bitter. Do not add salt until they are done baking. My first batch I salted first and they were soggy. Add Sea Salt or Kosher Salt after baking is complete.

Baking Kale brings out a nutty flavor that is addictive, you will love them. My new favorite healthy snack. A great snack for your family, try them out!

Bon Appétit!

Making Strides Against Breast Cancer 5K

2010-10-17T20:59:00.000-04:00

Today was our annual Making Strides Against Breast Cancer 5K located at Manhattanville College in Purchase, NY. In memory of my aunt who was the victim of Triple Negative Breast Cancer on July 29, 2007. Below are a few photos from our day.

The weather was beautiful, sunny & crisp today. A perfect fall day!

These are just a few of the photos I didn't get everyone in of course, but I arrived a bit late and some have already started.

Nearly everyone has been touched by breast cancer in some way, let's hope for a world with less breast cancer. It's incredible to see so many people involved in this cause. All this month even watching the NFL games and to see so many teams supporting this cause is amazing.

My daughter Brittany has just become a member of the sorority Zeta Tau Alpha who is partnered with Susan G. Komen for the Cure, NFL, SELF Magazine & Yoplait Yogurt to raise awareness through early detection. It's great to see so many young women team together to raise money to eradicate this dreaded disease.

Trista and I, my partner in crime ; ) It was a great day for fitness and support for a great cause!

Healthy Meal Ideas

2010-08-25T04:00:00.001-04:00

Chocolate-Coconut Blast

2010-08-19T08:50:00.003-04:00

Breakfast in a blender! Sometimes there isn't enough time to make breakfast or you're not really hungry yet. As we all know, eating breakfast gets your metabolism revved up and it's not a good idea to skip. This is just one of my many Protein Smoothie recipes I decided to share. It tastes incredible and really so easy in your blender.

If you love Chocolate & Coconut your going to love this one! I try to add ingredients that compliment each other while keeping it simple, nutritious and tasting delicious. You can use any protein powder brand you prefer, I am using EAS in this recipe.

Chocolate-Coconut Blast Protein Shake Recipe

1 Scoop of EAS Chocolate Protein Powder

1 Cup Zico Coconut Water

1 Tablespoon Extra Virgin Coconut Oil

2 Tablespoons Organic Unsweetened Shredded Coconut

Handful of Ice

Blend on High, enjoy!

Start Your Day Right

2010-07-21T04:59:00.000-04:00

Summer time is all about being active, spending time outdoors and fun in the sun! It's important to start your day off right with something fresh and healthy, not something processed. Here is a simple recipe you might enjoy, a little different than your usual oatmeal, and highly nutritious.

A powerful Breakfast Recipe to start your day!

Toasted Almond Quinoa

1 Cup Organic Qunioa

1 Cup Almond Milk

1 Cup Water

1/2 Cup of Fresh Blueberries

1/2 teaspoon Saigon Cinnamon

1/4 cup Toasted Almonds

2-4 teaspoons Honey

Mix Almond Milk, Water and Quinoa and bring to a boil. Simmer and let sit for 12-15 minutes until the water and milk are absorbed. Let sit for 5 minutes then add your fresh blueberries. I love my blueberry tree, I just go outside to pick them! Finally, sprinkle Cinnamon, add your toasted Almonds & Honey.

Bon Appétit!

Quinoa

If your not already enjoying this superfood, it's time to add it to your diet. Organic Quinoa, pronounced keen-wah, was a staple of the ancient Incas, who called it "the mother grain." It remains an important staple in South American cuisine, as it contains more protein than most other grains. It's delicate flavor makes it a great alternative to rice or couscous as a side-dish, and can also be added to vegetables and meat as a main dish.

Quinoa cooks to a light, fluffy texture, with a bit of crunch from the grain's external germ. So versatile, it can be used in soups, salads, breads, puddings or as a breakfast cereal. I also add it to my chicken soup in place of pasta, and always keep a batch cooked in the fridge when my son is home from college. A nice switch from brown rice.

Quinoa is packed with essential amino acids, this whole grain seed is an excellent source of magnesium, phosphorus, iron, calcium and copper. It's top component is lysine, important for body recovery and repair.

You can purchase Quinoa at Trader Joe's, Whole Foods, or your local market.

Training Surfside

2010-07-15T10:00:00.001-04:00

Most people associate the beach with relaxation, enjoying the sun and just chilling out. It can also be a great place for some heart pumping training.

Living in the New England area, when summer comes along I want to take advantage of the beautiful sunny weather and take my training outdoors. Training at the beach can bring variety and fun to your usual workout routine.

In sunny Rhode Island working out at the beach is common practice. If your a beginning exerciser walking on the soft sand is a great place to start, it's a great workout for your legs and calves.

Walking/Sprinting/Running on the sand is less impact on your joints, but try to be sure to look for the most flat surface possible. You may want to spend a little more time stretching afterwards, the soft sand puts a bit more stress on the Achilles tendon (back of your lower leg).

Here is one of my Surfside Workouts:

I usually bring my little Gym Boss (perfect for intervals), a Towel and some Water.
High Intensity Intervals
one minute intervals with 10-15 or 30 seconds rest (depending on your fitness level)

Sand Circuit Workout

Lateral Step-Out Squat

Push-ups

Lunges

Sprints

Crunches

Planks

repeat 5 rounds or more.

*Swimming in the ocean is also great! Try to have a partner when swimming in the ocean, you never know when you are going to get a cramp or get caught in a riptide. Or see a shark! LOL

Try to keep things new, fresh and challenging. Put some fun back into your workout, and enjoy the day!

Sunday Afternoon Salad

2010-07-12T16:48:00.003-04:00

I usually prepare my meals early in the morning especially when I am hosting fitness guests. Planning ahead just makes it so much easier. Today I steamed some fresh vegetables from the farmers market. I added baby carrots, fresh string beans and some boiled red potatoes.

Eating vegetables often doesn't have to be boring. I always try to be creative! So today I threw this together. You can add any vegetable you like, but I wanted to keep it simple today. I seasoned with a little sea salt, ground black pepper, fresh garlic, fresh chopped parsley and drizzled it with extra virgin olive oil, served at room temperature. Be sure not to overcook the vegetables, just until the colors pop, that usually means they are done.

You can enjoy as a vegetarian meal or pair with some fish, chicken or beef. The choice is yours.

Bon Appétit!

What Should I Eat?

2010-07-10T13:09:00.003-04:00

What should I eat? What do we really know about the links between our diet and our health? You don't have to be a nutrition expert or scientist to care about what you feed yourself and your family. As a Fitness Professional, wife and mother I care about what my family & clients are eating. This book really sums it up, in sixy-four sensible, simple and easy to follow outlined principles.

Food Rules: An Eater's Manual by Michael Pollan, is a great handbook! I loved this little book and recommend you to buy it for you and your family to read. In the age of people following conflicting health advice, celebrity diets, government pyramids, low carb, low fat, etc. This book is such a simple, uncomplicated understanding of what to eat. I highly recommend it.

This book is broken down into sixty-four rules and each are accompanied by a paragraph or two of explanation, except for a few that are self-explanatory. For example, rule number 11 ("Avoid foods you see advertised on television") and rule number 7 ("Avoid food products a third grader cannot pronounce") are both designed to keep more or less the same highly processed foodlike products out of your shopping cart. Check it out, you can buy it at your local bookstore or at Amazon.

Love of Basil

2010-06-06T17:22:00.009-04:00

My Basil plant is doing amazing, I love this time of year watching my gardens grow. Being an Italian-American, Basil is used in my cooking all time. In Italian culture Basil is considered a symbol of "love".

The name "Basil" is derived from the old greek word basilikon, which means "royal". The scientific name for Basil is "Ocimum Basilicum. Ancient cultures treated this herb as something very noble and sacred. Basil is also a relative of peppermint and probably the most popular in Italian cooking.

It's a fragrant and flavorful herb and also quite nutritious. Basil is an excellent source of Vitamin K, a very good source of Iron, Calcium and Vitamin A, a good source of Fiber, Manganese, Magnesium, Vitamin C and Potassium.

Basil also offers DNA protection, Plus anti-bacterial Properties, Anti-Inflammatory Effects & contains Nutrients Essential for Cardiovascular Health.

"Shopper's Guide to Pesticides" rates Basil as one of the 12 foods most frequently containing pesticides. Another reason to grow your own! I am trying to grow as much of my own fruits, vegetables & herbs as possible this year. The majority being in containers, so far so good.

Basil makes a great addition to salads, soups and pasta, and most popular Pesto Sauce.

A Great Summer Recipe to share!

Insalata Caprese
(salad in the style of Capri)

1/2 lb Fresh Mozzarella Sliced 1/4" thick
2 Large Garden Tomatoes
1 Cup Fresh Basil Leaves
Extra Virgin Olive Oil
Salt & Fresh Ground Black Pepper
Serves 4

On a serving platter arrange the sliced mozzarella and sliced tomatoes, layering or alternating. Place basil leaves around tomatoes & mozzarella, drizzle with extra virgin olive oil and season with salt and pepper to taste. Perfect summer salad! Bon Appétit!

Grill Wok

2010-05-22T07:58:00.003-04:00

I cannot rave enough about this perforated stainless steel Grill Wok! It is a must have for your summertime outdoor entertaining! I use this all the time, it's perfect for things like sliced vegetables, mushrooms, prawns, scallops or anything thing you would like to grill without dropping through the grate.

I prepare all my vegetables and season with sea salt, fresh black pepper and extra virgin olive oil, then grill, the flavor is incredible. This is a must have for the grilling enthusiast/fitness enthusiast. You can purchase this incredible culinary gadget at Sur la table (stainless steel one).

I also have a non- stick one. I have given this gadget as gifts to my clientele. My five star rating!

Kids Love Colorful Fruits & Vegetables

2010-05-13T05:44:00.010-04:00

Strawberries, Blueberries, Blackberries, Kiwis, Red Raspberries, Tangerines

The month of May's Focus is Children's Health at Foodbuzz. Creating a spectrum of Fruits & Vegetables on your plate.

It can be a challenging getting your kids to eat fruits and vegetables on a daily basis. Think variety, think color, a rainbow on your plate.

I have always found that food shopping and cooking with your children is the answer.

Including your kids with your meal preparation is essential. Children are more apt to eat food they shopped for or helped prepare.

You can start by having your children help wash and prep fruits and vegetables together with you.

Consider visiting a farmer's market that's always fun for the whole family. I have always included my kids in our family meal preparation. Enjoying family dinners together is also really important.

Healthy, fresh locally grown foods really do taste better.

Some of my meal ideas from the weekend are posted below.

Red, Orange & Yellow Peppers, Broccoli, Green & Yellow Zucchini, Carrots, Red Onion

White Bean Soup, Chopped Tomato, Celery, Carrots, Onion & Pasta

I actually prepared this for a client yesterday, she was missing some of the ingredients, but it turned out great!

We also prepared stuffed peppers!

Plain Garden Salad with chopped Tomato. (yesterday's lunch)

Weekend Fitness & Meals Ideas

2010-05-03T08:48:00.004-04:00

This weekend Training = Intervals/Roadwork. Weekends are officially off from the gym. The weather here in Rhode Island has been spectacular, too nice to be indoors.

My usual spring-summer route used to be jogging right down scenic 1A, all the way past Narragansett Beach to the end of the pier (around 5 miles). It's a straight run from my house and the scenery by the water is beautiful. Five miles is a nice amount for me at a steady jog, and sight seeing. When I get to the pier I would call home for a pick up.

This Saturday morning I decided on sprint intervals down to URI bay campus, this hill is a killer! A really steep drop, sprinting up is torture! Hammies & glutes were on fire! The water is directly down this hill.

When the weather warms up I am going to start my kayaking along with some sailing in Newport. I love any type of water sport. Narragansett Beach also offers Surf lessons daily at the beach. I'm really looking forward to the summer this year.

I hit the Roch's Fresh Food Market before returning home. A great market, kinda like a Whole Foods, but on a smaller scale. Then I started my walk home carrying all my groceries. What a great way to start the day, and my weekend grocery shopping was done!

My son was coming by our house to help with our weekend gardening project (that means lunch & dinner), so I basically bribe him with food. I posted some food photos below.

Fresh homemade Country Wheat Bread! It was still warm when I got home! I prepared fresh sliced turkey sandwiches for our lunch. This bread is so crusty and good!

A little side dish of sun dried tomatoes, shaved parmigiano reggiano and spanish olives. Small portions, but big on flavor! A little goes a long way, so delicious!

Dinner was black angus burgers with cheese and grilled seasoned chicken breasts.

I also made a mixed green salad, with the best side ever! You have to try this recipe for yourself! So tasty and a little something different than your usual baked sweet potato or brown rice.

My Baked Butternut Squash & Sweet Potatoes cubed and baked for 45-50 minutes at 375 degrees. You need to try it!

1 large Butternut Squash pared and cut into 1 inch cubes (remove seeds)
2 Sweet Potatoes
1/2 teaspoon Saigon Cinnamon
1/4 teaspoon Nutmeg
1/3 cup Brown Sugar
2 teaspoons Fresh Lemon Juice
Light Butter just a few dabs (optional)

*Instead of the brown sugar you can substitute with Organic Molasses (a good source of potassium, calcium & iron)

Foodbuzz Health Contributing Editor

2010-04-30T17:52:00.006-04:00

Take a look at my breakfast this morning;

I had picked up some amazing plum tomatoes yesterday and didn't feel like waiting for lunch time to enjoy them! I sautéed them in some extra Virgin Olive Oil & some fresh garlic, amazing!

Plum Tomatoes
Extra Virgin Olive Oil
Sea Salt & Black Ground Pepper
Egg Whites
Melba Toasts
Fresh Chopped Parsley
1/3 Cup Oatmeal w/cinnamon (no pic)

Foodbuzz is launching their new Health Section and has selected Health & Fitness Professionals to write for them! I was so excited to be selected! Power Meals is all about Health, Nutrition & Fitness. I am passionate about sharing my recipes, ideas and inspiring others to eat healthy.

My Fitness Retreats will be starting soon! I have some new and exciting recipes and ideas to share. What a great way to start off the Summer! Thanks Foodbuzz!

Sautéed Asparagus~Today's Breakfast

2010-04-21T08:45:00.002-04:00

Today's breakfast was so amazing I had to post it; sautéed asparagus with extra virgin olive oil, topped with sliced almonds. Grabbing my protein shake and I'm out the door! Health Benefits for the wonderful food Asparagus:

It is high in vitamin K and Folate
Eat asparagus when you are pregnant or thinking about conceiving – because of it being high in folic acid it helps prevent birth defects such as spina bifida
Great for your heart
Helps w*Helps menstrual cramps with fertility problems
Great for your gastrointestinal tract and your colon
Helps menstrual cramps
Great food to help treat depression
Has been known to increase the success rate of chemo therapy
Is considered a diuretic which means it is a good anti-inflammatory – best for arthritis, asthma rheumatism, and even water retention…PMS
Help get rid of warts
Helps detoxify your body
Add more asparagus to your diet to lover cholesterol
Great for nursing mothers stimulating milk production
Has antioxidant agents – prevents the effects of aging
Has antifungal and antiviral qualities
Great for your kidneys – cleansing your body by stimulating urination and preventing kidney stones
Helps prevent bladder and urinary tract infections
Use to be used as an a aphrodisiac – increase sexual and comforting feelings
Helps with treating HIV
Helps prevent multiple sclerosis
Helps prevent scurvy
Asparagus has anti-cancer agents – especially lung cancer
Helps fight chronic fatigue syndrome
Helps fight off high blood pressure
If you bruise easily – eat more asparagus
Is considered a laxative – eat an asparagus if you have diarrhea and constipation
Great for your capillaries – eat more asparagus to avoid varicose veins
Great for your eyes preventing cataracts
If you are experiencing hair loss- eat more asparagus
Helps treat toothaches

Fresh Blackberries

2010-04-01T07:08:00.019-04:00

Blackberries

In the 'best antioxidants' league table, blackberries are right up there. In fact they are probably in the top ten.

As we know, antioxidants are fighters of free radicals.

We are told that a good method to identify an antioxidant-rich fruit or vegetable is by it's dense and dark colors, well just study a blackberry, it passes that test..hands down. Blackberries are also rich in manganese and vitamin C. It is important to have adequate vitamin C as a lack of it can weaken our immune system,which in turn can make you stressed and run down. Other good sources of manganese and vitamin C are strawberries and raspberries.

Fresh Blackberries, Cream & Saigon Cinnamon

Health Benefits of Cinnamon

Besides using it in cooking, cinnamon is also thought to have health benefits. Recent studies have found that cinnamon may have a beneficial effect on blood sugar. One of the first human studies was published in 2003 in a medical journal called Diabetes Care. Sixty people with type 2 diabetes took 1, 3, or 6 grams of cinnamon in pill form daily, an amount roughly equivalent to one quarter of a teaspoon to 1 teaspoon of cinnamon. After 40 days, all 3 amounts of cinnamon reduced fasting blood glucose by 18 to 29%, triglycerides by 23 to 30%, LDL cholesterol by 7 to 27%, and total cholesterol by 12 to 26%.

Whole Wheat Tart filled with Protein Pudding, topped with Blackberries Red Raspberries & Blueberries

Bed and Barbell Girls Training Camp

2010-03-23T09:29:00.013-04:00

Bed and Barbell was truly an incredible experience. Words cannot express what an outstanding Fitness Vacation we had in Arizona!

Starting off with our flights leaving from New York, everything was perfect and on time, and we were excited for our mother-daughter fitness getaway. We landed in Phoenix and were shuttled off to get our rent a car. We arrived at Bed and Barbell around midnight. Not really knowing what to expect, never having been to Arizona. The town of Gilbert was really nice, and close to the airport. We pulled into the driveway and the house was stunning!

We read the note left for us on the front door and headed to our room. Our room was beautiful! Julianne left us a note stating to make ourselves at home and help ourselves to everything. We went downstairs to check out the house and kitchen. There was plenty of food and snacks. Julianne also left a bottle of wine and cookies too! Brittany was happy! I wasn't hungry, but I definitely sleep better knowing there is food close by.

When we woke up that morning we saw the beautiful pool view from our sun deck off our room. So nice! The gym was ridiculous and equipped with everything too! I would love a set up like that!

This is definitely my kind of B&B! If you are looking for a getaway, love training and want to learn, this place is a must. Not to mention, posh!

Our first day we got acquainted with everyone. It was really great to finally meet Coach Staley, Coach Phil, Julianne & Josh. That night we all went out to dinner together. That was fun finally getting to know the other women too, they are all very inspiring. Friday was morning training with Coach Staley and Coach Phil (Olympic lifting technique & Power lifting), followed by afternoon sandbag training in the park with Josh Henkins Ultimate Sandbag Training Systems, what a great & different workout!

Early on Saturday morning we were off to watch Alex and Charles compete (Olympic Lifting), that was great, my first time at an Olympic Lifting meet, amazing athletes and very cool. That afternoon was Soft Tissue Self Care class with Jay Bell Arizona Body Wellness (great information), followed by massages. Our last day, Sunday was Scottsdale Field Trip in the afternoon to Gene's compound and home gym to deadlift with the crew, that was a blast! Our final night we all ate dinner together again, said goodbye and were getting our things ready to leave the following morning.

Brittany and I loved our Girls Training Camp together, and we met some remarkable women, everyone was really friendly and hospitable. We both enjoyed the hands on training information we learned and loved our stay at B&B. Brittany and I also appreciated the peace and quiet after the bustle of leaving NY. It's quiet there, I thought I was dreaming when I was sleeping, I heard a rooster early in the morning, but I wasn't, there was one back there somewhere!

Bed and Barbell is an amazing place for a training incorporated vacation, the location is ideal, walking distance to everything, a perfect hidden gem, and a welcome change from staying in hotels! We will be back!

Spring 2010 Girls Camp Video Day 1

2010-03-14T12:18:00.004-04:00

2010 Girls Training Camp

2010-03-06T06:23:00.003-05:00

I can't believe March is finally here! This week my daughter Brittany and I will be leaving for our Spring Break Girlz Camp at Bed and Barbell in Arizona! We are so excited!

This is such a busy weekend for me. I am probably not going to be online at all. I am going to be home in NY and really busy working, packing for Arizona and tightening up my schedule the upcoming week. We are going to be leaving mid week.

Brittany's friends and graduating class are going to the Bahamas. I don't about you, but I would rather be training with Team Staley. Not your ordinary vacation, but when was I ever associated or interested with anything ordinary? No "pencil-necks" or "cardio queens" allowed! haha! Stay tuned! Enjoy your weekend!

GG Scandinavian Bran Crispbread

2010-02-26T11:55:00.003-05:00

"The Appetite Control Cracker"

GG gained great respect while maintaining a reputation for excellence, endorsed by countless nutritionists, doctors and dieticians. Additionally, it was officially adopted by the Norwegian summer and winter Olympic teams in 1980.

GG has been recommended in cookbooks, newsletters and books for diabetics and dieters. It is perfect for the health conscious and dieters alike; especially those following low carbohydrate and low calorie diets. With only 12 calories per slice and low carbohydrates, GG Bran Crispbread is the best bran product on the market. It is not only the lowest in calories, but the only bran bread available that contains low net carbohydrates per slice.

Why GG is the High Fiber Champion:

Only 2.0g net carbs per slice

Recommended by leading nutritionists, doctors and dieticians worldwide.

The only bread product with 85% bran content.

An all- natural and safe laxative, alleviating
constipation and aiding digestion.

50% dietary fiber

You can purchase this product at http://shop.ggbrancrispbread.com/single-products.html

Perfectly Portioned Pasta

2010-02-25T14:31:00.003-05:00

What a great gadget for the fitness enthusiast or anyone watching their weight. Perfectly portioned pasta! Our family enjoys Angel Hair Pasta a few times a week and this is such a great find.

With the Joseph Joseph Spaghetti Measure you'll never accidently eat more than you fill again. Set the device's camera-like aperture for the number of 2-ounce portions you want (up to four) and place dry pasta in the opening to get a healthy helping every time, voila!

The average plate of noodles serves up more than 1,000 calories, as published in the American Journal of Public Health. The recommended serving size - 1 cup cooked has 221 calories. You can order it on Amazon or Joseph Joseph, their website. This is my Kitchen Gadget of the month!

Not Sweet for Your Heart

2010-02-23T04:00:00.006-05:00

February Heart Healthy Month, some not so sweet news! Do you start your day with sugar in your coffee or tea? Maybe then a cookie or two in the afternoon? Chances are you easily exceed the 6 teaspoons of added sugar recommended daily. Your sugar intake may put your heart at risk.

University of Colorado researchers found that when people consumed more than 42 teaspoons of added sugar a day, their blood pressure rose five points in two weeks.

"An excess of fructose (found in table sugar) causes cell damage, which may increase blood pressure," says researcher Richard Johnson, M.D. A good start: Sprinkle less sugar in your coffee and tea.

Try Stevia, you can buy it at Trader Joe's. Great for coffee, oatmeal or anything else you would normally add table sugar too. Check it out!

Fresh Blueberry Muffins

2010-02-21T10:55:00.005-05:00

These muffins are amazing and so nutritious! Still working on perfecting the recipe! They smell wonderful! 130 cal, 2.5 g Fat, 7 g Fiber. All fresh ingredients, including Fresh Blueberries, Whole Eggs and Olive oil. Incredible!

Flour Power

2010-02-20T13:00:00.008-05:00

King Arthur Unbleached Cake Flour Blend

This is a great product to try if your baking for a special occasion or if baking is your passion. To sum it up: Traditional cake flour is bleached to hold moisture and bind with fat for moist tender cakes. This all-natural cake flour produces the same results without peroxide or bleach.

The only way to get the same result without bleaching the flour is a longer processing time. This new cake flour King Arthur has developed is left to oxidize naturally. Most millers aren't willing to add this step, which takes three weeks.

This oxidizing process doesn't make this flour as crisp-white as it's bleached counterpart. But if your not fussy about aesthetics, this isn't really a concern. I like using this flour for my Whole Wheat Devils Food Cake, Blueberry Crumb or Blueberry Protein Muffins, which I am making today. Try it out!

February Heart Healthy Month

2010-02-01T04:00:00.006-05:00

Cardiovascular disease is the leading killer in our nation and it is important that men & women do what they can to keep their hearts healthy. You can reduce your risk of cardiovascular disease by taking steps like eating healthy, exercising regularly, quitting smoking, and getting regular health exams.

February is Heart Healthy Month, the following foods can lower your cholesterol, blood pressure and generally reduce your risk of heart disease. Here are a few of my favorite ingredients for a Heart Healthy Kitchen.

Flaxseeds
Rich in ALA, a fatty acid that may help regulate blood pressure, blood fat, and inflammation.

Blueberries
Antioxidants in these berries help fight inflammation and lower bad LDL cholesterol, blood fats, and blood sugar.

Legumes
Soluble fiber lowers cholesterol and can help improve insulin resistance.

Curry
Sprinkle 1/2 teaspoon on cooked cauliflower, or add to chicken salad.

Spinach
B vitamins and antioxidants fight heart disease; magnesium can help lower blood pressure.

Sage
Dip a whole-grain roll in olive oil instead of butter, with a sprinkle of sage and black pepper.

Red Wine and Grape Juice
Contain high levels of antioxidants that help protect the vascular system.

Crushed Red Pepper
Dust 1/8 teaspoon on hummus for a kick, or saute 1/4 teaspoon with 1/2 cup light coconut milk for a shrimp-and-broccoli stir-fry.

Ginger
Toss 1 teaspoon grated fresh ginger with 2 teaspoons sesame oil, 2 cloves minced garlic, 2 teaspoons low-sodium soy sauce, and 1/2 cup 100 percent pineapple juice for a zesty marinade.

Salmon
Omega-3s help reduce triglycerides and bad cholesterol and make blood flow smoothly, lessening the chance of clotting.

Nuts
Packed with heart helpers, like omega-3 fatty acids, phytochemicals, potassium, and vitamin E.

Peppermint
Puree 2 tablespoons fresh mint with 1/2 cup yogurt or ricotta cheese. Serve with berries.

Oatmeal
A great source of soluble fiber and full of heart-friendly B vitamins.

Cinnamon
Mix 1/8 teaspoon cinnamon and 2 teaspoons honey with 2 tablespoons peanut butter. Spread on sliced apples or pears.

Olive and Canola Oil
High in heart-smart monounsaturated fats; lower in saturated fat than other oils.

Go Red For Women celebrates the energy, passion and power we have as women to band together to wipe out heart disease and stroke.
Thanks to the participation of millions of people across the country, the color red and the red dress now stand for the ability all women have to improve their heart health and live stronger, longer lives.

Stand up and speak out against heart disease in women by wearing red on Friday, Feb. 5.

Exercise: In Women, Training for a Sharper Mind

2010-01-26T05:53:00.002-05:00

Older women who did an hour or two of strength training exercises each week had improved cognitive function a year later, scoring higher on tests of the brain processes responsible for planning and executing tasks, a new study has found.

Researchers in British Columbia randomly assigned 155 women ages 65 to 75 either to strength training with dumbbells and weight machines once or twice a week, or to a comparison group doing balance and toning exercises.

A year later, the women who did strength training had improved their performance on tests of so-called executive function by 10.9 percent to 12.6 percent, while those assigned to balance and toning exercises experienced a slight deterioration — 0.5 percent. The improvements in the strength training group included an enhanced ability to make decisions, resolve conflicts and focus on subjects without being distracted by competing stimuli.

Older women are generally less likely than others to do strength training, even though it can promote bone health and counteract muscle loss, said Teresa Liu-Ambrose, a researcher at the Center for Hip Health and Mobility at Vancouver General Hospital and the lead author of the paper, which appears in the Jan. 25 issue of Archives of Internal Medicine.

By RONI CARYN RABIN

Honey Glazed Drumsticks

2010-01-21T07:44:00.002-05:00

The kids won't be the only ones licking their fingers! This is such a good recipe and again you can incorporate anything you like. I used Agave Nectar & Honey. Brittany my daughter loved this one! Great left-over as an after school snack too!

1/2 Cup Balsamic Vinegar
1/2 Cup Honey (Immune System Booster, Anti-Oxidant & Anti-Bacterial Properties)
2 Tablespoons Organic Molasses unsulphured (a good source of Potassium, Calcium & Iron)
1/2 Cup Turbinado Raw Sugar
1/4 Cup Soy Sauce
5 Fresh Rosemary Sprigs (Potent Antioxidant and Anti-Inflammatory Agent)
5 Garlic Coves, halved (Anti-Oxidant and Anti-Bacterial Agent)
10 to 12 Organic Chicken Drumsticks
2 Tablespoons Toasted Sesame Seeds
1/4 Cup Flat-Leaf Parsley Leaves

Combine all ingredients in ziplock bag, dissolve the honey & brown sugar. Add chicken to bag and seal. Marinate in refrigerator for 2 hours. Preheat oven to 450 degrees. Line a rimmed baking sheet with foil.

Remove chicken from bag, reserve marinade. Arrange chicken on baking sheet. Bake until the skin is caramelized and very dark in spots, 30 to 35 minutes.

Meanwhile, place the marinade in a small saucepan. Bring to boil, the reduce heat to a simmer and cook over low heat until thick, about 15 minutes. Use a pastry brush to baste chicken. Sprinkle with toasted sesame seeds and chopped parsley, and serve! Bon Appétit!

Kid's Fitness

2010-01-15T20:36:00.002-05:00

Workout in front of your daughter and she'll want to workout too! In a study from the University of Albany, girls whose moms and dads were active logged an additional 13 minutes of daily exercise compared to peers with less active parents. To keep your child fit get her involved in physical activities. Kids whose moms signed them up for sports became even more active in their teens- a time when girls often stop exercising. Skip movie night and take your child for a walk, a bike ride or to the gym instead.

I have been training Sofia's mom & dad since she was born (6 years ago). She has always watched our sessions. When I tell you she runs to the door when I get there, changes into her nike shorts, grabs her water, then joins us in the gym downstairs. She sets up her mat, uses her small weights and does whatever we do, squats, lunges, push-ups, etc. Her gym teacher calls her "muscles"! Whenever I tell her I want to take a photo of her she belts out this pose, not something we ever do, but she takes yoga in gym! Too funny! She loves our training music too! Between sets she throws in some of her dance moves!

Sofia enjoys skiing, tennis, dance & theatre, but most of all enjoys weight training and it shows! She is so strong, a little powerhouse! Oh yeah, she loves chocolate too! Sofia will be part of my children's cooking class this week.

Pumping Iron with Lentils & Kale

2010-01-09T14:32:00.005-05:00

Pumping Iron with Lentils & Kale © is a recipe that our family loves! If you’re looking for a power-packed entrée or soup to spice up your life, look no further than the lowly lentil. Organic Green Lentils & Kale are highly nutritious as well as delicious! Try this simple recipe for yourself. Be sure to pick through and then wash lentils before cooking. Also, avoid overcooking.

Pumping Iron with Lentils & Kale ©

Ingredients
1 Onion Chopped
3 Cloves Garlic Chopped
3 Strips Bacon Chopped (optional)
1 bunch kale
2 tablespoons Olive Oil
1 28-ounce can whole tomatoes
6 cups water, plus more while simmering
16 oz. Green Organic Lentils
1 tablespoon fresh Thyme leaves
2 teaspoons Kosher Salt
1/4 teaspoon Fresh Ground Black Pepper
Grated Cheese to Garnish (optional)

Dice Onion & Garlic. Remove the stems from the kale. Stack the leaves on top of one another and slice them crosswise into 1/2-inch-wide strips. Heat the oil in a saucepan over medium heat. Add the Garlic, Onions and Bacon cook for 3 minutes, I didn't use bacon in this recipe, but it does add lots of flavor. Add the can of whole tomatoes and cook, breaking them up with a spoon, for 5 minutes.
Add the water and bring to a boil. Stir in the Kale, Lentils, Thyme, Salt, Pepper. Simmer until the lentils are tender, about 45 minutes, adding water as soup begins to thicken. Spoon into individual bowls. Sprinkle with Grated Cheese (if using).

Bon Appétit!

Lentils contain high levels of proteins, including the essential amino acids isoleucine and lysine, and are an essential source of inexpensive protein source. Apart from a high level of proteins, lentils also contain dietary fiber, folate, vitamin B1, and minerals. Red (or pink) lentils contain a lower concentration of fiber than green lentils (11% rather than 31%).
Lentils are one of the best vegetable sources of iron. This makes them an important part of a vegetarian diet, and useful for preventing iron deficiency. Iron is particularly important for adolescents and pregnant women, whose requirements for it are increased.

Kale is considered to be a highly nutritious vegetable with powerful antioxidant properties; kale is considered to be anti-inflammatory. Kale is very high in beta carotene, vitamin K, vitamin C, lutein, zeaxanthin, and reasonably rich in calcium.
Kale contains sulforaphane (particularly when chopped or minced), a chemical believed to have potent anti-cancer properties.

Ultimate Lean Chicken Soup

2010-01-03T07:00:00.003-05:00

This time of year most people are trying to start eating healthier and make better choices when it comes to their meal planning. My Ultimate Lean Chicken Soup © recipe is the perfect addition to your new clean eating program. I prepare this recipe in a large stockpot and then divide in mini containers for the freezer and glass jars for the fridge for future use during the busy work week.

Ultimate Lean Chicken Soup © is one of my special recipes I prepare for my clients. Unlike some dishes, most soup recipes don't have to be followed precisely. You can add a little more or a little less of an ingredient, or you can make substitutions. Children most often prefer pasta like acini de pepe, pastina or egg noodles.

I keep brown rice or whole wheat orzo (shown) cooked in a container so it is ready to use whenever I am hungry. I keep the grains in a separate container, sometimes I want to enjoy the soup plain with chicken and the mixed vegetables. I top it off with a small amount of grated cheese and fresh chopped parsley. Soup is a great addition to your afternoon salads or to enjoy as a mini meal.

Soup is so comforting and really satisfies a large appetite, try incorporating soup into your meal plan. It's so easy and so versatile. You can add anything you like, chopped escarole, baby spinach, chopped zucchini, mini sirloin or turkey meatballs, etc.

Fill a large stockpot with water and a Whole Chicken or Chicken parts (I used just split breasts in this one for less fat content). Bring pot to a full boil and skim the top off. Add tons of Carrots, Celery, Onion, Salt & Pepper to taste, and simmer a few hours. That is usually what I start with and then add other vegetables I have on hand, anything goes! When soup is done and totally cooled off I remove the chicken and separate from bones. Place chicken back into soup, then store in your containers.

Bon Appétit!

Sauna Health Benefits

2010-01-02T13:58:00.005-05:00

Most athletes don't have to worry about working up a sweat. They sweat profusely every time they exercise as the process of calorie burning generates heat, and the body responds by cooling it down with perspiration.

Sweating is one of the body's healthiest reactions. For optimal health and athletic performance capabilities, athletes should be especially aware of the benefits of infrared radiant heat.

Heat, however, has been shown to be an extremely important therapy over millennia of time. Sweating in a sauna room is one of the oldest folk remedies in the world. "Give me a chance to create a fever, and I will cure any disease," said Paraenides, 2,000 years ago. Ancient Greeks & Romans had their hot baths, and Native Americans built "sweat lodges" for both health enhancement and treating illness.

Sweating by overheating the body produces these effects:

*Burns calories and therefore assists in fat loss programs.

*Speeds up metabolic processes of vital organs and endocrine glands.

*Places demands upon cardiovascular system, making the heart pump harder and producing a drop in diastolic blood pressure.

*Creates a "fever" reaction which kills potentially dangerous viruses and bacteria and increases the number of leukocytes in the blood, thereby strengthening the immune system; important for fighting colds, flu, cancer and bolstering resistance to infections.

*Excretes toxins from the body, including cadmium. lead, zinc, nickel, sodium, sulfuric acid and cholesterol.

*Stimulates vasodilation of peripheral vessels, which relieves pain and speeds healing of sprains, strains, bursitis, peripheral vascular diseases, arthritis and muscle pain.

*Promotes relaxation, thereby lending a feeling of well being.

*Promotes release of growth hormone from the anterior pituitary gland.

Source: FITNESS The Complete Guide, Frederick C. Hatfield , PH.D

I find that taking a 20-30 minute sauna after intense training sessions has the potential of doing a lot of good, I really enjoy it. Try incorporating it into your program, I highly recommend it.

**Always consult your doctor or other practitioner knowledgeable in sauna use before beginning a sauna therapy program. Saunas are powerful devices and monitoring your progress by a professional trained in sauna use is always advisable.

Spinach Soufflé

2010-01-01T11:33:00.002-05:00

Start the New Year off right with this totally fabulous recipe! Make ahead of time and enjoy it for your breakfast, lunch or a quick clean mini meal. I am using a smaller plate and I lined it with baby Portobello's. I changed my original recipe I used for my retreat guests Forte Fitness Retreat ©

Spray your plate with Olive Oil Mist. Slice around 5 Baby Portobellos, very thin and place at the bottom as a crust in your plate. Meanwhile mix your chopped Spinach with Egg Whites a few ounces of shredded Low-Fat Mozzarella, some fine Sea Salt & Fresh Ground Black Pepper.

Pour mixture on top of mushrooms. Slice a few Vine Tomatoes and place on top, with a tablespoon of Grated Cheese and some Mozzarella. Bake at 350 degrees for about 45 minutes or until golden on top. You can add what you like to it, like potatoes or bacon. It replaces making individual omelets for guests.

1 1/2 Cup Egg Whites or 5 Large Eggs
1 box Frozen Birdseye Chopped Spinach (cooked and drained)
Five Baby Portobello's Sliced Thin
Vine Tomatoes 3 or 4 Sliced
5 oz. Shredded Mozzarella
Grated Cheese 1 or 2 Tablespoons
Fine Sea Salt and Fresh Black Pepper to taste

Bon Appétit!

Top Blogger Award ~Free Apron~

2009-12-28T19:27:00.003-05:00

So exciting today! I received my award for Top Blogger, my free Apron from FOODISTA.COM

THANK YOU so much for finding my blog! I really appreciate it and I can't wait to wear it!

Lean Turkey Meatloaf & Sweet Potato ~Crock Pot~

2009-12-18T00:00:00.002-05:00

Lean Turkey Meatloaf with side Sweet Potato, reading my Classic French Cookbook....... some inspiration & time for some new recipes, maybe Coq Au Vin or Beef Bourguignon (my rendition of course). Anyway, this is a great recipe I put together early this morning then I was off to work while my dinner was slowly cooking! My Slow Cooker always comes in handy for a busy day of training clients.

I know the last thing I want to do when I get home is start my dinner from scratch or not have a plan. Try this recipe and of course you can add anything you like to it, like mushrooms, fresh spinach or tomato sauce inside & on top.

20.8 oz of Lean Ground Turkey
1/2 Cup Old Fashioned Oatmeal
1 Fresh Grated Carrot
Low-Sodium Soy Sauce (to taste)
1/3 Cup Egg Whites or 2 Large Whole Eggs
Garlic Powder to taste
Fresh Chopped Parsley
1 Large Sweet Potato (on side)

Photo is before cooking. The meatloaf does brown in the slow cooker and the potatoes do also!

Mix all ingredients, spray slow cooker with Olive Oil mist or Pam, shape meatloaf, wash and cube sweet potato place along sides, then turn on your slow cooker to either low heat or high depending on how long you want it to take. High heat is a few hours. Bon Appétit!

The Athlete's Palate

2009-12-15T16:38:00.002-05:00

What an amazing breakfast I threw together this morning! I had a great training session this morning and then I prepared my breakfast. I made a 4 oz. Lean Turkey Burger and a huge plate of Broccoli, Zucchini, chopped Green Pepper. I sauteed the Vegetables with some Extra Virgin Olive Oil and topped them with some Crushed Red Pepper and Toasted Sesame Seeds, along with a hot cup of Black Tea. Tasted wonderful, truly a "Power Meal".

Pre-workout was a Green Apple and Oatmeal with cinnamon with my Coffee. I get up between 3:30am & 4:00am on a daily basis, and train early so my real breakfast is usually my second meal of the day. I love fueling my body after a great training session. My son will be home from college this weekend, so excited to start training again together!

Vegetable Medley & Broiled Tilapia with Macadamia Nut Oil

2009-12-10T11:13:00.003-05:00

Last nights dinner was sauteed Mushrooms with Extra Virgin Olive Oil and a few Garlic cloves then I topped them off with some Fresh Parsley. Rob has been away so whatever is leftover from dinner I usually heat and serve as my lunch or mini meal the next day. The leftover mushrooms are great for my morning omelet too.

I also seared some fresh Escarole with Extra Virgin Olive Oil a little fresh Garlic. I decided to add some roughly chopped Fresh Carrots and a little zest of Fresh Lemon. I have been incorporating carrots lately with my salads and cooked vegetables. They are also great sauteed plain or glazed with some Agave Nectar.

If you haven't already tried the Gourmet Flavored Organic Agave Nectar (Pure Almond), please try this product! It has an amazing taste, perfect with Greek Yogurt and chopped Pecans. It also tastes wonderful in hot Tea. Dissolves well in hot & cold beverages. When my son comes home from college he uses it all the time, we love it!

Broiled Tilapia drizzled with some Macadamia Nut Oil, a dash of White Wine and Fresh Lemon.

Macadamia Nut Oil is truly healthy and has become famous among the chefs across the world. Macadamia Nut oil can be used for preparing omelets, pancakes and baked goods. It is also widely in use as a substitute of olive oil. Macadamia Nut oil consists of 80 % mono-saturated fats. The oil has no trans–fatty acids and the rate of saturated fat is comparatively low. So, it is the best way of enhancing heart’s health. For sugar regulation and controlling diabetes, Macadamia Nut oil is highly used.

Lemon Chicken & Mixed Salad

2009-11-27T21:06:00.002-05:00

The Perfect Lunch! I am such a fresh freak it's not even funny! I love when all my vegetables are washed and prepared for my busy lifestyle! When I stop home between training sessions I always whip up a great meal. Today was a large fresh salad of Romaine, Red Cabbage, Red Peppers, Cucumbers, Cherry Tomatoes, Carrots & Zucchini.

I roasted a few chicken breasts very early in the morning, with fresh Herbs & Lemon, then put aside for my meals. Of course I added a fresh Lemon from my Meyer Lemon Tree! Now that is fresh! It was so amazing! I added a fresh slice to my water too! Lemon Water is a great refreshing beverage. There are basic lifestyle habits that are important to incorporate into your daily life, and this is certainly one of them. However, I am talking about organic lemons that are tree ripened. My Tree is growing like crazy!

Another Item you might want to try is White Balsamic Vinegar, I highly recommend it. White balsamic vinegar is milder and less sweet than regular Balsamic Vinegar and is often considered more suitable for use with salad dressings, since it does not have a strong flavor that can be overpowering when used on salad greens. Lemon Chicken & Mixed Vegetable Salad!

Bok Choy

2009-11-26T13:00:00.003-05:00

I have been on an Asian kick lately! Bok Choy, this leafy Chinese staple is the perfect compliment to your favorite protein or perfect plain as a side vegetable. This low calorie cabbage can be steamed, stir fried or boiled. Packed with vitamins A and C and calcium, it aids recovery and maintains bone health.

I stir fry this with sesame oil, a few cloves of crushed garlic, low sodium soy-sauce and top with fresh ground Ginger (Ginger has been used as a natural remedy for many ailments for centuries. Now, science is catching up and researchers around the world are finding that Ginger works wonders in the treatment of everything from cancer to migraines).

I can't rave enough about it! I sometimes add chunks of sauteed chicken, strips of flank steak or shrimp! Familiarize yourself with this hearty vegetable, I am sure it will not disappoint! You can even add the greens to your chicken soup, I love it that way! Enjoy!

Filet Mignon Stir Fry - Health Benefits of Red Meat -

2009-11-14T08:26:00.004-05:00

2 Filet Mignon Medallions
Fresh Green Squash (Julienne Cut)
Fresh Yellow Squash (Julienne Cut)
Fresh Carrots (Julienne Cut)
Fresh String Beans
1 Tablespoon Sesame Oil
2 Cloves Garlic (crushed)
Low-Sodium Soy Sauce
Fresh Ginger

This is a great easy, quick and healthy recipe I put together this week. I had two medallions of filet mignon left over in the fridge. I julienned green squash, yellow squash, carrots and fresh string beans.

First I added one (1) tablespoon of Sesame oil and two (2) cloves of garlic to my skillet, sauteed a bit, added fresh vegetables and some water on high heat, covered a bit. Then removed vegetables (to prevent overcooking) and added sliced filet mignon (do not overcook) heated quick and added vegetables back into skillet.

I added some low sodium soy sauce and fresh ginger. It was fantastic! You can serve with brown rice or whole wheat angel hair pasta. This dish replaces the high fat, high calorie Chinese Take-out, and probably faster than ordering out. Enjoy!

Health Benefits of Red Meat

There are innumerable health benefits of eating meat, to say, for example, it serves as a fabulous source of high quality proteins, which a single vegetarian food is not able to provide. It contains all the essential amino acids that the body requires.

Red meat contains very high quantities of iron, when compared with plant origin foods. 100 grams of Liver contains 6000 mcgm of iron as against 325 mcgm in 100-gram carrots. As a child I was anemic and my mom prepared liver once per week for me to build me up. Along with the proper rest and diet I was fine.

The phosphorus content present in meat gets much more easily absorbed than that present in cereals and legumes. This is owing to the fact that cereals and legumes contain phosphorus, usually in the form of phytic acid that must be hydrolyzed before absorption. Meat also serves as the main source for the intake of vitamin B12.

Though meat is rich in nutrients, but, there are certain things that meat lacks in. It doesn't contain any kind of fiber, which helps to keep your digestive system in order. Red Meat paired with Fresh Vegetables is a fabulous medley!

Virgin Pomatini

2009-11-05T16:17:00.003-05:00

Pomegranate Juice is nature’s most powerful antioxidant, it has been shown to improve cardiovascular health, reduce blood pressure and plaque build up.

The Holiday Season is on it's way soon! That means family gatherings, company parties, Thanksgiving, Christmas, Chanukah and New Year's Eve celebrations. You might want an alternative to an alcoholic drink to help keep your hands busy so you can enjoy the festivities. A switch from Club Soda with Lime.

Try a Virgin Pomatini: Pomegranate juice topped with club soda and a twist of lime. Or you can try this; I take it a step further, I like to add fresh squeezed Orange juice (Vitamin C, Folate, etc.) to Pomegranate Juice and crushed ice, shaken, then poured into my martini glass, garnished with an orange slice topped with a splash of club. It's tastes incredible and is very nutritious.

If you're hosting the party, don't forget fun garnishes and classic glassware. I love my Silver & Lavender Tumbler!

Twists of lemon and lime, sprigs of mint, orange slices, quartered slices of grapefruit, maraschino cherries, and chunks of pineapple and mango on party picks can add flair to mocktails and help nondrinkers feel included in the party atmosphere.

And any drink feels more festive when served in a fun glass, whether it's a sleek-looking martini glass or a sharp tumbler.

Mocktails might just be the coolest drinks at the party. When all else fails and you just must start "Drinking on that Personality" throw in a shot of Grey Goose or top with Champagne! Trust me I've been there! Enjoy!

Oven Baked Zucchini Chips

2009-10-30T20:00:00.002-04:00

I love this recipe! You can also use panko bread crumbs and 2 egg whites in place of the fat free milk. Fresh tomato & basil sauce on the side for dipping.

We have them several times a month. Crispy veggie chips are a tasty alternative to fries. Japanese Eggplants in place of the Zucchini works well also!

Ingredients

1/4 cup dry breadcrumbs
1/4 cup (1 ounce) grated fresh Parmesan cheese
1/4 teaspoon seasoned salt
1/4 teaspoon garlic powder
1/8 teaspoon freshly ground black pepper
2 tablespoons fat-free milk
2 1/2 cups (1/4-inch-thick) slices zucchini (about 2 small)
Olive Oil Cooking spray
Preparation
Preheat oven to 425°.

Combine first 5 ingredients in a medium bowl, stirring with a whisk. Place milk in a shallow bowl. Dip zucchini slices in milk, and dredge in breadcrumb mixture. Place coated slices on a cookie sheet coated with cooking spray. Bake at 425° for 30 minutes or until browned and crisp. Serve immediately.

Meat Loaf Muffins

2009-10-29T21:19:00.004-04:00

Sit down to a meat loaf in a half hour with this recipe. Serve with steamed green beans and roasted sweet potato wedges. You can also use Lean Ground Turkey. Be creative add to it what you like. Perfectly portioned!

Yield: 6 servings (serving size: 2 "muffins")
Ingredients
1 teaspoon Olive Oil
1 cup finely chopped Onion
1/2 cup finely chopped Carrot
1 teaspoon dried Oregano
2 Garlic cloves, minced
1 cup Ketchup, divided
1 1/2 pounds Ground Beef, extra lean (raw)
1 cup Whole Wheat Bread Crumbs
2 tablespoons prepared mustard
1 teaspoon Worcestershire sauce
1/4 teaspoon freshly ground black pepper
2 large eggs
Cooking spray
Preparation
Preheat oven to 350°.

Heat the olive oil in a large nonstick skillet over medium-high heat. Add chopped onion, chopped carrot, dried oregano, and minced garlic; sauté 2 minutes. Cool.

Combine onion mixture, 1/2 cup ketchup, and the remaining ingredients except cooking spray in a large bowl.

Spoon the meat mixture into 12 muffin cups coated with cooking spray. Top each with 2 teaspoons ketchup. Bake at 350° for 25 minutes or until a thermometer registers 160°. Let stand for 5 minutes.

Green Tea Time

2009-10-25T12:18:00.003-04:00

Green Tea is rich in the powerful antioxidant EGCG (epigallocatechin gallate), a compound that belongs to the polyphenol family of antioxidants. Researchers are continually finding more benefits associated with EGCG. In fact, EGCG has been found to have twice the benefits of antioxidants in red wine. Green, oolong and black teas all come from the same tea plant. Camellia Sinensis. Green Tea leaves, however, are steamed rather than fermented, preventing EGCG from being oxidized.

Every afternoon I enjoy Tea Time. Green or Black tea is my favorite. I use a ceramic tea pot and let it steep for a few minutes. I usually enjoy a slice of Ezekiel Toast with Blueberry preserves or some Almond Butter or both! I picked up a Meyer Lemon Tree on Saturday, I can't wait to add my own fresh lemon to it!

Brewing a perfect cup of Green Tea ~ To fully appreciate the 100 percent natural antioxidant-rich Green Tea, heat fresh cold water to the boiling point. Use one tea bag per cup and steep for two to four minutes, according to taste. Relax and enjoy!

Oatmeal Cranberry Cookies

2009-10-22T14:27:00.003-04:00

If you need a substantial pre- or post-workout snack these cookies are a portable solution!

1 Cup uncooked Oatmeal
1 Cup Dried Cranberries (raisins or tart cherries)
1 full scoop Beverly Vanilla Muscle Provider
1 Cup Shredded Coconut
1/2 Cup Pecans (crushed)
2 Egg Whites
1 Teaspoon Vanilla
1 Ripe Banana (mashed)
1 Teaspoon Organic Honey
Non Stick Cooking Spray

Preheat oven to 350 degrees. Mix Dry Ingredients separately from moist, then stir all ingredients together. Lightly coat a baking sheet with nonstick cooking spray and scoop rounded spoonfuls of dough onto it. Bake 20 Minutes. Makes about 24 cookies.
Per Cookie: 77 Calories, 2.5 g Protein, 15.6 Carbs, 3 g Fat, 1.2 g Fiber.

Perfect when you are craving something sweet, but opt for something healthy instead of fatty! I love them with my afternoon tea. They taste incredible!

Popcorn with Rosemary-Infused Olive Oil

2009-10-19T12:23:00.003-04:00

Rosemary-Infused Olive Oil is a staple in my kitchen. It is a great flavoring agent that can be used for dipping breads or vegetables or as a base of a salad dressing.

The herb Rosemary beyond being a flavouring-enhancer for certain foods, you may not be aware that rosemary extract has a long history of medicinal uses too. It has been used to treat a wide range of ailments, including stomach upsets, digestive disorders and headaches.

Popcorn is high in antioxidants, most notably, polyphenols – a group of natural plant chemicals that have a variety of health benefits. Polyphenols are the same group of compounds that give red wine, tea, olive oil, and chocolate their beneficial properties. In fact, the researchers found that the polyphenol content of good, old-fashioned popcorn rivals that of many fruits and vegetables.

This is a recipe from one of my favorite chefs Giada DeLaurentiis. If your tired of air popped popcorn or that terrible microwavable popcorn for sale in supermarkets, then you will love this recipe. The rosemary oil makes this version elegant and sophisticated. I love it with some fine sea salt.

3 Fresh Rosemary Sprigs (each 5" long) Or Dried Rosemary is fine
1/2 Cup PopCorn Kernels
4 Tablespoons Rosemary-Infused Oil (In a small pan combine the oil & Rosemary, cook over low heat about 5 minutes, let cool transfer to a 4 oz bottle & seal. Refrigerate up to 1 month).

I have an electric popcorn maker but all you need is a large, heavy pot. Stir in the kernels and 3 tablespoons of the rosemary infused olive oil. Cover and cook over medium-high heat until the kernels have popped about 3 minutes. Transfer to a large bowl. Toss with the remaining tablespoon of oil. Sprinkle with fine sea salt (optional) and serve. Enjoy!

Turkey Cutlets with Stuffing ~Crockpot~

2009-10-17T21:00:00.002-04:00

This is a great recipe I put together this afternoon. I had four (4) Turkey Cutlets in the fridge and I was not in the mood to grill or marinade, so I decided to make a "Healthy Thanksgiving Style" Lunch/Dinner. It turned out wonderful! I used my crockpot it was such a pleasure without using my oven or stove top! Best of all it was cooking while I was having fun! This dish is the perfect combo of protein and carbs, high in nutrients and most of all full of flavor.

First I lined the bottom of the crockpot with a few ribs of celery. Then I diced a few carrots, celery, a small onion. I sauteed them with 1 teaspoon of butter and some extra virgin olive oil until vegetables were softened. Then I added 1 1/2 cups of Low Sodium Organic Chicken Broth to the pan and simmered it a few minutes. I poured mixture over 7 oz. of whole wheat bread stuffing and added 1 Beaten Egg (to bind ingredients together).

I topped each Turkey Cutlet with a portion of stuffing and set on my celery ribs in crockpot. Turned on High and headed to the football game this afternoon for a few hours. When the game was over we walked home for a great homemade lunch/dinner! I served with brown gravy a large salad of mixed greens. It was really a hit! Try it out!

I built the bread stuffing up so much with the vegetables that I only used probably around 4 oz. of it. I froze the remainder in the freezer for future use. What a great meal and so easy and really clean eating. Enjoy!

Whole Eggs Or Egg Whites?

2009-10-15T06:44:00.003-04:00

We eat tons of eggs in our house! Everything from omelets & frittatas to pasta dishes prepared with eggs. So the question is which is better and are you throwing away the benefits by separating the yolks? Are egg whites the best bet?

The Winner is: Whole Eggs, split decision!

Egg Whites are pure protein. They're ultra lean, but also low in nutrients. The yolk contains all the fat, almost half the protein and just about all the nutrients of the egg. What "cracks" me up is that people spend extra money on organic eggs and throw out the yolk! Why would you waste your money! I never waste food! I am always cooking something so if I opt for an egg white omelet I save the yolks for another recipe.

Eating whole eggs provides you with the nutrients you won't get by eating whites alone. Good stuff such as calcium (essential for muscle contractions) and potassium (involved in muscle recovery), among others.

The fat truth. First of all, the saturated fat in eggs makes up less than half of the the total fat. The majority of the fat is healthy monounsaturated and polyunsaturated fats that don't get readily deposited as bodyfat.

What about cholesterol? A 2004 study conducted at the University of Connecticut, found that the cholesterol in egg yolks didn't raise the levels of bad cholesterol in the blood stream.

The incredible edible egg!!

Pomegranate Low-Fat Kefir

2009-10-12T19:00:00.003-04:00

Try this new Pomegranate Low-Fat, High-Protein, Yogurt style beverage. Kefir. It's the latest in a line of delicious flavors (Vanilla, Strawberry-Banana & Raspberry, etc). I love Pomegranate!

It tastes great and offers 10 live and active probiotic cultures. Health benefits include keeping your digestive and immune systems intact to boosting energy to helping you lose weight. Try it out!