Favorite way to do Brussels sprouts

I just made this delicious and nutritious side dish again...and I can't get enough of it. With three ingredients (I don't count cooking spray or water), it's super easy but also something you could take to a get together.

Ingredients:
-2 cups of cleaned and cut up fresh Brussels sprouts
-1/4 cup dried cranberries
-1/8 cup sliced almonds

Spray a sauté pan with cooking spray and heat 2-3 tablespoons water. Add Brussels sprouts and cover for 10 minutes to simmer. Add cranberries and almonds for 5 minutes and salt and pepper to taste. Only 70 calories per heaping 1/2 cup!

Enjoy!

Heat-proof your workouts

It's getting hot hot hot out there. Make sure that your workouts are as good as they can be without compromising your health by following these simple tips.

Exercising in the heat:


• CHUG-A-LUG! Down about two cups (16 oz) of water and hour or two before exercise. Drink ½ cup (4 oz or about 2-3 gulps) every 15-20 minutes during exercise. And be sure to continue drinking water even after your workout is complete to ensure that you are properly hydrated.

• TAKE IT OFF: Wear light colored, breathable clothing. If you’re starting your workout in the morning and it is cool out, make sure to wear layers that you can remove as your body heats up.

• SLATHER IT ON: Working out in the sun is a great way to work on your tan, but also an easy way to get too many rays. Don’t forget the water proof sunscreen, hat and sunglasses to protect your skin and eyes from the sun’s damaging rays.

• SLOW IT DOWN: Your body may need up to 14 days to acclimate itself to warmer weather, so when you start out, slow down for the first few workouts to see how your body responds to overloading when in the heat. Slowly increase your duration and intensity as your body becomes used to the heat.

The biggest thing when working out in the heat is to stay hydrated. As long as the body is hydrated it can regulate its temperature, but if you aren’t ingesting enough water, your body starts to store heat inside, raising your core temperature which puts your organs and central nervous system at risk…yikes!

So what happens if you get overheated? You can be at risk for heat exhaustion or heat stroke. Check out the symptoms of each in case you or someone your know needs help.

Heat Exhaustion:

• Dizziness, fainting, headaches

• Moist skin

• Upset stomach/vomiting

• Weakness


Heat Stroke

• Dry, hot skin (no sweating)

• Confusion

• Loss of consciousness

• Seizures


If you or someone your know is experiencing heat exhaustion or heat stroke:

• Call 911 immediately

While waiting for help:

• Move to a cool, shaded area

• Remove any heavy clothing

• Drink cool water

Tabata Tuesday!

It's Tabata Tuesday again. Get ready to sweat during this 25 minute session. Enjoy!
(20 seconds of work, 10 seconds rest, repeat for a total of 8 times-alternating between the two movements- and move on to the next set of movements)

• Overhead Press/Jump Squats
• Push-ups/Side Planks
• Well Sit/Jumping Jacks
• Triceps Extensions/Curl Ups
• Rear Delt Raises/Burpees

End with two full minutes of bicycles.

10 Tips to Stay Slim while Eating Out

Restaurants are notorious for making seemingly healthy options extremely high calorie bombs. For example, Applebee’s Grilled Chicken Caesar Salad has 1,190 calories and 75.4 grams of fat. Shocking right? “Grilled Chicken” and “Salad” are usually the healthy options. So here are some tricks to help you navigate the restaurant menu without taking in enough calories to keep you going all day long…and put pounds of fat on your waist.

1. Plan ahead. Many restaurants...especially chains…have their nutrition info posted on their website. Visit their www before venturing out to make sure that you order something that fits into a healthy diet! Better yet, look up your favorite and most frequented restaurants and have healthy options ready even if you’re making an unexpected stop to eat out.
2. Avoid dishes with the following words: cream sauce, butter, oil, fried, au gratin, breaded, battered, Alfredo and smothered. All of these words mean the dishes are most likely extremely high in fat and calories.
3. Watching your carbs? No problem. Order lean meat with veggies on the side and ask for an extra serving of vegetables to replace the carb-y side (i.e. bread, potatoes, rice, pasta, etc.)
4. Watch the toppings. When ordering a salad, really read the what’s actually in the salad. Veggies and lettuce are great, but candied nuts, cheese, creamy dressing, and dried fruit make for a very very unhealthy salad.
5. Ditch the buffets. Buffets are just a recipe for disaster…just avoid altogether for calorie/fat safety. BUT if you have to be at one, have one plate of food with at least 1/2 of the plate piled with veggies.
6. Eat your meat! Just make sure that your meat is prepared in the following ways: steamed, poached, roasted, broiled, grilled, baked or boiled. Fried, breaded, deep fried etc are never ever healthy. Poultry and fish are great choices but if you are a red meat lover, no worries, just choose a lean cut of meat such as eye of round roast, top round steak, bottom round roast, mock tender steak or top sirloin.
7. Send the bread back. Who really needs the extra bread at the table. Most likely, you’ll just fill up on it and then try to stuff down your meal…ask the wait staff to not bring the bread or send it back if it’s already on the table.
8. Ask for the to-go box first…not last. Box up at least half of your meal right when it comes out and then eat your plate clean without guilt1
9. Don’t be afraid to ask for what you want. If a dish comes with fried chicken, ask for it to be grilled. If something is smothered in cheese, ask for the cooks to “hold the cheese, please,” if something comes with fries, ask for steamed veggies instead. Most restaurants are very willing to help people eat healthier.
10. Check out the healthy section of the menu. Many restaurants have recognized the need for a lightened up part of the menu to make it easier to choose wisely. So if you have that option, just flip right to it and don’t even tempt yourself with the less healthy options.

Happy dining!

Drink up! The importance of water.

It’s getting hot outside…are you getting enough water? The body is about 60% water, therefore, it’s important to drink plenty H2O to keep your body properly hydrated. Our body loses a bit over 8 cups of water a day (64 oz) through various bodily processes, so it stands to reason that you need to drink at least 8 cups of water a day to make sure that you replace the lost water. Why is hydration so important for our overall health? Let’s look at the roles that water plays in the body:

• Water helps rid the body of toxins
• Water boosts your metabolism
• Water carries nutrients to your cells
• Water keeps you energized
• Water plays a key role in the function of every organ
• Water aids in digestion

When you don’t drink enough water, you are at risk to become dehydrated. Dehydration can cause minor to major problems including:  

• Slow Metabolism
• Low energy
• Kidney stones
• Poorly functioning organs
• Failing kidneys

If the thought of drinking so much plain ol’ water every day doesn’t appeal to you, try to stay away from water mix-ins. These popular fruity powders are full or sugar or worse, chemical sweetners that have been linked to certain types of cancer and even obesity. Instead, try adding the following natural water enhancers:

• Lemon, Lime or Orange slices
• Crushed raspberries
• Sliced cucumbers
• Frozen orange juice “ice cubes”

No excuses; drink your 8 cups a day for weight management and overall health.

On a note for those who exercise regularly:

If you loose a pound or two during a major sweat session, what you’ve lost is not fat, it’s 2 ½ CUPS of water per pound lost from your body-yikes! Dehydration sets in once you loose about 2% of body weight due to water loss (so a 175 lb man could lose only 3.5 lbs of water during a hard workout and succumb to dehydration…scary!)

Sweating is a good thing; it keeps our bodies cool, but it also causes us to loose water and so we must replace what has been lost. It’s super important to drink water before, during and after a good sweat session in normal conditions, but it’s actually a crucial requirement to do such when it’s hot out. Tips to staying hydrated:

• Remember to drink about two cups (16 oz) of water and hour or two before exercise
• Drink ½ cup (4 oz or about 2-3 gulps) every 15-20 minutes during exercise.
• Be sure to continue drinking water even after your workout is complete to ensure that you are properly hydrated.

Remember to listen to your body when exercising in the heat. If you start to get dizzy, light headed or if you stop sweating when you’re working hard, it’s time to quit for the time being and drink some water.

Cheers to your health!

Fuel Your Body for Exercise Performance and Results

All bodies are different in the way that they react to food before exercise. Some people get lightheaded or feel sluggish or nauseated if they don’t have a little something before they workout and others get cramps or nauseated if they do. So test it out on your own body and your own exercise routine to see what your body needs to perform its best.

Basically you need to pair protein with carbs. Protein to help and aid in fat burning during your workout and repair muscles post-workout, and carbs for energy during your workout and to replenish your glycogen stores after your workout. As far as timing goes, the longer the time between your food and your workout, the more calories you need. For example, if you plan on working out at 5:30 p.m. and your snack falls at 3 p.m. a larger amount of food would be needed then say a snack at 4:30 or 5.

Again, listen to your body and play with foods and times to find what is right for you. Here are some examples of fantastic ways to fuel your body pre-workout and post-workout.

Protein shake: I use this in a pinch…some whey protein (skip the ones with more than 3 grams of sugar), water and berries…blend. It’s delicious. Plus, a French study found that whey protein ups fat burn during workouts.

Blue ants on a log: This is my favorite childhood snack-and adult snack (I have it every day). Take celery, fill in the grooves with some natural nut butter (peanut and almond are great) and if you need “ants” on it, skip the dried fruit (too much sugar) and opt for blueberries.

Apples and walnuts: This is perfect if you need something on the go. Grab an oz of walnuts (about 14 shelled halves) and a small apple. Easy to throw in a bag or eat on the road.

Yogurt and Berries: Greek yogurt (no sugar added, plain yogut) is a great source of protein…throw some berries in to make it “flavored” and viola, terrific before or after workout fuel!

Orange and Cheese: A small orange (like a clementine) and a string cheese make a great pair as well.
Turkey and Grapes: For the meat lovers out there, sliced deli turkey with a handful of grapes will keep you on during your workout with few calories.

All bodies are different in the way that they react to food before exercise. Some people get lightheaded or feel sluggish or nauseated if they don’t have a little something before they workout and others get cramps or nauseated if they do. So test it out on your own body and your own exercise routine to see what your body needs to perform its best.