Basil Pesto and Tomato Pasta

Sometimes the most simple recipes can be the most delicious. I stumbled upon this creation one day when I was trying to put together a simple dish that required few ingredients. After some brainstorming, voila! And Hubby puts his seal of approval on this. Check it out.

Ingredients:
1/2 small box thin, whole grain spaghetti
28 oz can diced tomatoes, drained
2-3 heaping spoonfuls, basil pesto (I like Classico's traditional basil pesto)
2 tablespoons olive oil
1 tablespoon butter

Directions:
Cook pasta according to package. Be sure not to overcook pasta. When pasta has 1-2 minutes cook time remaining, heat a large skillet on medium low heat. Add olive oil and butter. With a pair of tongs, pull cooked pasta out and let excess water drip back into pot. Add all of pasta into the skillet with the olive oil and butter. Mix thoroughly. Add basil pesto and mix throughout. Lastly, add tomatoes and carefully toss into the pasta mixture. You want to be careful with the tomatoes because handling them too roughly will create a sauce and that's not what we're going for. Serve in bowls. Makes approximately 4 servings.

Enjoy!

TrainerTiff's Holiday Gift Guide

It's that time of year again! I love the holidays and all the gift guides that pop up. I always find things that I had never considered or even heard of.
This guide is full of things that I believe will make exercising more enjoyable and rewarding. Some of these items I've tried and totally recommend, others might even be on my Christmas list. (Wink, wink, Santa!)
Check it out.

BODYFAT ANALYZER: Nothing is more frustrating than working out and not knowing whether or not you're losing fat. Omron makes a handheld bioelectrical impedance device that is easy to use. This is what I use to keep an eye on my bodyfat. About $50.

HEART RATE MONITOR: This device is useful for fitness newcomers or experienced exercisers who want to turn up the intensity. It can be difficult to know whether you're working out at 60-90% of your maximum heart rate, so a device like this can really come in handy. Omron makes a monitor that attaches to the wrist and reads heart rate with just two fingers. About $50.

HOT YOGA TOWEL: Those who love hot yoga need this! I used to use a regular bath towel for a long time until I got a Manduka eQua towel as a gift one year, and now I can't imagine using anything else. These towels are made to fit perfectly to the yoga mat and don't bunch up like regular towels. Also, they're really absorbent so stepping in a puddle of sweat is not an issue. About $40.

WIRELESS EARBUDS: I can't tell you how annoying it is when the cord on my earbuds gets in the way of my workout. Wireless earbuds are the perfect solution. The Sharper Image has a pair that connects to any Bluetooth enabled device. About $80.

DISTANCE TRACKER: I remember a time that I went for a run and used a free app on my phone. I ran for what felt like forever only to discover that the app hadn't tracked a single step! Since most avid runners already own such a device, new runners will greatly benefit from having a tracker. The Timex Ironman Fitness Tracker is a watch that tracks distance, calories burned, pace and steps. About $90.

INSULATED STAINLESS STEEL WATER BOTTLE: Be eco-friendly and good to your health. Stainless steel is BPA-free and won't leach toxic chemicals into your water. The insulation will keep your water cold for hours. CamelBak makes one that has a wide-mouth opening making it easy to add ice. About $30.

CELL PHONE CREDIT CARD CASE: Know that feeling of wanting to run into the gym for a quick workout without being bogged down with a wallet or purse? Case Mate makes convenient cases for iPhone and Blackberry phones with a slot big enough for two credit cards. Slide in a gym membership card, credit cards, business cards or cash. About $30.

TOTES: Sometimes the look of a gym bag just won't do. Totes are convenient and appropriate for the gym and what's more is that they can double as a travel or work bag. Lululemon makes a stylish bag that holds a laptop, has front pockets for easy cell phone access and a removable shoe bag. About $120.

FOOD STORAGE CONTAINERS: If you're buying for someone who has been talking about starting a new workout program and diet, having a new set of food storage containers is essential. The thought of putting thoughtfully prepared meals into old cruddy storables can seriously zap motivation. I have a set from IKEA that is BPA-free and really affordable. About $5.

BENTO BOX: I recently came across this find in Oxygen magazine. The bento box makes taking your lunch to work so convenient. Inside one large box there are 4-5 different sized storage boxes that will perfectly fit everything from a sandwich to salad dressing. Laptop Lunches has a variety of bento boxes in different colors and designs. About $45.

MASSAGE: OK, a massage is awesome anytime, but especially for someone who has been working hard to improve their fitness. Studies show that massaged muscles regain significantly more function and strength than muscles that aren't massaged. You can't go wrong with a massage gift card. $40 and up.

MAGAZINE SUBSCRIPTION: We all tend to buy the same magazines over and over. Getting someone a subscription to something new can open them up to all sorts of new information they may not come across otherwise. Subscriptions are great, and I end up loving the magazines I get as gifts. They are one of the few gifts that keep on giving. About $20.

5 Exercise Tools You Might Not Know About

There are always new fitness tools coming out -- some good and some bad. It can be difficult to identify the ones that are worth your money and the ones that should stay on the shelf.

But there are some tools that do work. We have to keep in mind that a tool is just that -- a tool. It doesn't take the place of doing a variety of exercises and healthy eating. As important as it is to workout, so is changing up your routine. We adapt to the same ol' exercises and as soon as the body is no longer challenged, the results slow and eventually come to a hault. I've listed some tools below that are sure to add some oomph into your workout. Check them out!

photo:workoutsforhome.com

Heavy Ropes: These are great for conditioning and for upper body strength training. The ropes will work muscles that don't typically get any attention from regular weight training programs. The exercises vary from jumping jacks to two-handed rope slams where you take the rope in each hand, raise them overhead and slam them into the ground.

photo:bodyrock.tv

Sandbag:  You can use an actual bag of sand that comes in plastic or use a specially designed exercise sandbag, which is like a gym bag that you put smaller bags of sand in. The handles allow you to keep better form and control. Try using the bag for an intense circuit training routine that will burn a lot of calories and increase muscle strength. These are great for working the stabilizer muscles adding grip strength.

photo:bradrants.com

TRX Suspension Bands: Great for total body workouts using bodyweight for resistance. Do everything from planks, to squats, to push-ups with these. These are perfect for any skill level. Adjusting your positioning changes the level of difficulty for each exercise.

photo:bodybar.com

Body Bar: These bars seem light and delicate, but they can hold some weight. Weight sizes vary from 3 pounds all the way up to 36 pounds. The bar is versatile allowing you do many different fitness disciplines like martial arts, yoga, pilates, strength and conditioning to name a few.

photo:radiancewellness.ca

Ugi Ball: It's sort of like a squishy medicine ball. This ball is a great functional tool for total body workouts. It emphasizes balance training and strengthening core muscles. Each exercise done with the ball challenges entire muscle groups at once.

Easy Gluten Free Pasta Marinara

I've been on a little bit of a cooking kick. I have taken some classic recipes that I like and have put my own vegetarian, vegan or gluten free spin on them. I'm pretty basic when it comes to food. I'm not really big on exotic flavors or creating dishes from odd pairings (I'll leave that stuff to the real cooks). I like foods that suit most palates.

It's necessary to add new meals into the mix because eating the same ol' stuff can get pretty boring. Even for me. Someone who has been known to eat the same oatmeal breakfast for years without pause.

This recipe is really easy and quick to make. It's gluten free and if you omit the cheese, it's vegan. Check it out.

Ingredients:
16 oz gluten free pasta
1 28 oz can crushed tomatoes
1 tsp olive oil
2 garlic cloves minced
1 teaspoon dried thyme
1 teaspoon dried oregano
1 teaspoon dried rosemary
1/2 teaspoon salt (I use Himalayan salt)
1/2 teaspoon pepper
4 oz shredded monterey jack cheese (use mozzarella to make it more traditional, I just like monterey jack cheese)
fresh parsley for garnish

Directions:

To make marinara:
Side note: this recipe for the marinara I got from the Weight Watchers beef baked ziti recipe. It is by far the best marinara sauce I've come across. And it's good for any dish requiring a tomato sauce. I use it in my lasagna and spaghetti as well.

In a medium saucepan, heat oil on medium heat, add garlic and lightly saute. Add tomatoes, thyme, oregano, rosemary, salt and pepper and stir together. Let it sit and simmer while preparing pasta. (I like to let the sauce sit for as long as possible. Sometimes I'll even make it a day in advance so all the flavors can come out. But it's ready to use immediately after you let it simmer while the pasta cooks.)

Cook pasta according to package directions. I like DeBoles multi-grain penne. It is made from rice, quinoa and anaramnth (the last two being complete protein sources). Drain and rinse.

To assemble. Add 1/4 pasta to a bowl, spoon marinara sauce over pasta, add cheese and top with parsley if you choose.

Enjoy!

Recipe: Black Bean and Corn Burritos

In my attempt to eat less meat, I've been making more vegetarian dishes lately. I like to look through cooking magazines for new meal inspiration. I came across a recipe for black bean and corn tacos and decided to put my own spin on it and make burritos. These are really easy to make and will give any regular meat based burrito a run for its money! Check it out.

Ingredients:
4 whole grain tortilla shells
1 can black beans, drained and rinsed
1 teaspoon chilli powder
1/2 teaspoon cumin
3-4 shakes sea salt
1 cup shredded monterey jack cheese
2 Roma tomatoes, diced
6 tablespoons white onion, diced
4 tablespoons cilantro, chopped
2 limes, juiced
2 cups chopped  lettuce
4 tablespoons sour cream (optional)

Makes approximately 4 servings.

In bowl, mix beans, corn, chilli powder, cumin and salt. Heat in microwave for about 2 minutes. In meantime, prepare salsa by combining tomatoes, onions, cilantro and lime juice in bowl and mixing. For tortillas, heat a non-stick skillet on medium heat. Heat tortillas on each side for 1-2 minutes, long enough to slightly brown and get firm.

To assemble: Place tortilla on plate, add bean and corn mixture. Add 1/4 cup cheese, a couple spoonfuls of the salsa mixture, 1/2 cup of lettuce and 1 tablespoon of sour cream. Roll up burrito style and cut in half or eat whole as a taco.



Enjoy!

Running Tips for Beginners

As someone who does not run, I love it when I see a jogger running down the street. You can always tell the more experienced from those who may be ... uh ... experiencing their first day. No matter the skill level, I admire them. I admire the gumption it takes to get up, get out there and do it.

I actually like running, it's my body that doesn't. My right knee has always given me problems and because of that, my cardio usually comes in the form of a StairMaster or elliptical trainer. Every now and then, I'll hear a friend talk about having had a good run and I'll get motivated to get out there and try it again. And every time, the next day my knee is screaming at me.

Now, I'm faced with a slight dilemma. I've entered the AZ Urbanathlon which is basically a 5k with a bunch of awesome obstacles thrown in. I know, you're probably thinking, "why did you do that if running causes you pain?" Yeah, seems silly. Well, I've decided to really challenge myself. I am going to improve my running technique and thereby, hopefully, prevent my usual knee pain.

And since I'm newbie to running, I've been doing some research*. I've listed some basic running tips that should come in handy for beginners like me. Check it out.

• Each step should land lightly between heel and midfoot.
• A short stride and slight knee lift is best for distance running.
• Be careful not to hunch forward. Keep torso and back comfortably upright and straight. 
• Arms should swing forward and back and not across your body. The motion should be in pace with your stride. 
• Make sure shoulders don't creep up toward your ears. Keep them low and loose. 
• Don't look at the ground. Keep head up and looking forward at the horizon. Make sure chin doesn't jut forward. 
• To prevent stomach cramping, avoid short shallow breaths. Instead breath deeply from the lower lungs.
• Breathing at a 2/2 ratio is common among runners. Take two steps as you inhale, take two steps as you exhale. 
• Too much water or food in the stomach can lead to stomach cramps. You may need to eat anywhere from 1-3 hours before your run. Monitor your body and what works best for you.
• Get in the habit of drinking more water in general. Dehydration can lead to muscle cramps. 

Tips listed here are from Runner's World and WebMD.

I Tried It: Coconut Milk Ice Cream

My new eating habits of reduced meat, gluten and dairy have been leaving me feeling a little like I'm missing out. Well, not really, but I do miss ice cream.

Well, I did, anyway. Then I discovered coconut milk ice cream.

Now, I know this is not new to a lot of people out there. But it's new to me, and, as someone who has recently started to give up dairy, I'm thrilled.

I tried So Delicious's chocolate peanut butter swirl. At first, I was a little hesitant. I can be a little pessimistic when it comes to trying new things. But, I managed to keep an open mind and dove in.

I first noticed that after sitting in freezer for hours, it wasn't rock hard like most ice cream. It spooned into my bowl with ease, which was kind of nice. I hate ice creams that are so hard,  that you feel like you're going to break the spoon just to get one lousy spoonful.

The first taste was a delight to my tongue. It was really good. In fact, there wasn't much difference in taste from regular ice cream made from cow's milk. It was lighter and a bit fluffier in texture and in taste. Almost like mousse.

I'm sold. I can eat coconut milk ice cream from now on.

The nutrition facts are similar to regular ice cream. No surprise there. But, it's dairy free and an added bonus is it's also gluten and soy free.

Still, don't let that deceive you -- it's still a treat. And this won't be getting consumed on a regular basis. Not by me. But when I'm jonesing for a tasty, frozen treat, I know exactly what I'm getting!

AzUrbanAthlon: Jumping Over Cable Spools

When the main page of the AzUrbanAthlon website asked me "do you enjoy your fitness and your fun in the same cocktail?" I replied to myself,  "Yes. Why, yes, I do."


The AzUrbanAthlon is a 3-mile race with 10 obstacles from hurdles, to cargo nets, to wall climbs and a bunch more. One obstacle has about 100 tires stacked on top of each other that you have to climb over. Another obstacle has you literally climbing over huge containers. Another has a bunch of cable spools that you can either crawl over, under or use whatever method you can to get around them. Awesome!

Course

The AzUrbanAthlon has my name written all over it. For years, I've watched American Gladiators (back in the '90s and the recent remake with Leila Ali and Hulk Hogan), then more recently, Wipeout and Ninja Warrior. Those shows have always stoked the competitive fire inside me. Even if I only really want to compete against myself. You know, just to see how I'd do. 

I can even remember back to the days of Nickelodeon's Double Dare. Even the thought of going through an obstacle course where at some point I'd be slimmed with some sort of green goo was right up my alley. Though, it's always been in the back of my mind that it would be cool to do something like this, I've never done it. Nope. Never.

So when Hubby was talking to me about the Athlon one day, naturally, I was interested. After a little chatting, we decided that we would get a group together and do it. Why not, right? It'll be fun.

The event benefits the Arizona chapter of the Make-A-Wish Foundation and will be held November 5, 2011, at Salt River Fields at Talking Stick which happens to be the spring training home of the Arizona Diamondbacks and the Colorado Rockies. Sweet!

Let the training begin. I have just under six weeks to get ready. Since I don't like to run and because of that, have never done so much as a 5k, this will be interesting. But I'm game. Oh, I'm so game. I like a challenge here and there. Plus, I already know Hubby is going to start all kinds of trash talking. Bring it. It's going down!

Roller Derby Workout

Girl power was in full effect over the weekend. There's something empowering about seeing women dressed like girly-girls while skating around and knocking each other down.

I went to my first roller derby bout on Saturday and wasn't quite sure what to expect. My only knowledge of the sport came from snippets I saw here and there through various media -- like YouTube and the previews for that one Drew Barrymore movie.

We got to the venue early and could tell it was going to be good. The parking lot was full of cars, and we had to create a spot alongside a row divider. We stood in line, paid our admission and finally got a look of things inside -- it was packed. There were people everywhere. Folks were shoulder-to-shoulder and it was impossible to walk with out having to shuffle sideways every few feet. But, luckily, we were able to snag a couple seats without too much trouble.

Before the start of the bout, I sat in my seat and took in the scene. I noticed that the team uniforms weren't uniform. The team colors and team shirts were the only things that seemed the same. The derby athletes added their own individual style to their game outfits. They dressed in short skirts, short shorts, stockings (a lot of fishnets), girly skirts with lots of ruffles, funky socks, I even saw one gal wear a lacy panty over a pair of skin-tight shorts.

During the hour that the bout lasted, I watched jam after jam as the players skated the circle. Some were better than others. Some were easily knocked down. Others were able to hold steady and resist the elbows and shoulder bumps. Surprisingly, some players got tangled in their own feet and brought themselves down to the floor. Yikes.

The hour that the bout lasted, went by really quickly. And though it didn't last a long time, it struck me how physically demanding it is to skate for a full hour. And, of course, that got me thinking about what kind of workout would best suit a roller derby athlete. So I came up with this total body workout that emphasizes legs, balance, core strength and endurance.

To do the workout below, you'll need access to a Bosu, medicine ball and dumbbells.

Do a light warm-up before starting (i.e. 5 minute brisk walk on treadmill or jump rope for 3-5 minutes). Choose a light weight for the exercises below -- the goal is to increase muscle endurance, not muscle size. Do 2 sets of each exercise of 20-25 reps. Click the links for a demo of the exercises.

Squats on Bosu (legs)
Adding the Bosu helps improve balance and also helps build core strength.
Single leg bridge on Bosu (legs)
These target the hamstrings. The addition of the Bosu makes the exercise more difficult while helping build core strength.
Squat jumps (legs)
This is a plyometric move that help with leg explosiveness.
Deadlifts on flat surface of Bosu (legs)
These target the hamstrings and glutes. Adding the Bosu will improve balance and core strength.
Skaters lunges (legs)
This move simulates the skating movement which specifically targets the leg muscles used while skating.
Woodchops (abs)
These are great for the rectus abdominis and oblique muscles.
Cross-body crunches (abs)
These target the obliques.
Kettlebell* windmill (abs)
These target the obliques.
Medicine ball overhead circles (shoulders)
These target the anterior and medial heads of the shoulders. The abdominals also get worked.
Push-ups (chest)
Targets the chest muscles and secondarily targets the triceps and shoulders.
One-arm dumbbell row (back)
These primarily target the latissimus dorsi muscles and secondarily hits the biceps.

*This exercise can also be done with a dumbbell.

The Secret to 6-Pack Abs

We all want them, right? C'mon, the thought of having 6-pack abs has at least crossed your mind. Either that, or it has been the single driving force behind dragging yourself to the gym.

Many fitness magazines routinely promote workouts that will give you "sexy abs" or a "washboard stomach" in a matter of days or weeks. The exercises are great, but that's only the half of it. They don't tell you the secret -- you must lose the fat covering your abdomnials before any definition can be seen. And that may take a lot longer than days or weeks.

This is where following a healthy meal plan, doing cardio and working out -- your entire body, not just your abs -- comes in. (And, yes, you can put some focus on your abs.)

If you're killing yourself by doing hundreds of crunches every day, stop. Constantly doing ab work alone, is not going to get you to your goal. If you're only doing a heavy amount of ab work, you are building up your abdominal muscles, but that's it -- the layer of fat on top that is hiding these sculpted muscles is not melting away.

I would like to dispel the most common myth associated with getting well-defined abs: spot reduction. This is the myth that you can reduce fat of a particular body part by doing exercises specifically for that area. Example: doing crunches with the specific goal to lose fat on the belly to have a flat, more defined stomach. Another example: doing leg abductor and adductor exercises -- the machines you sit in where you open and close your legs -- to get rid of the fat on the inner and outer thighs.

To get a sexy stomach with sculpted lines, start losing bodyfat while also developing the muscles. Here are some guidelines:

Reduce Bodyfat Percentage

• Eat clean diet: You have to get in the habit of cutting out processed foods, refined sugars (which basically is most things with sugar in it, with the exception of fruit) and high-sodium foods. Make it a point to eat more raw vegetables, fruit, nuts, seeds, whole grains, lean meat and fish. Once you make the transition to only eating clean, the fat will come off more easily and quickly and then you will start to see definition.  
• Cardio: You need to incorporate cardiovascular fitness into your routine. This is the easiest way to burn  fat. Try to mix in intense cardio sessions like HIIT (high intensity interval training) or spinning with moderate cardio sessions, such as 30 minutes bouts on the treadmill or elliptical. This will prevent your body from adjusting to any particular training, which will make it efficient at burning fat. 
• Total body lifting workout: The more muscle you have, the more calories your body burns at rest. Get on a total body weight program and put a little more focus on core training. 

It's a good idea to get your bodyfat checked periodically to monitor your progress. You can schedule an assessment at your gym. Below is a bodyfat chart. In my experience, those who fall in the range of athlete or fitness usually have visible ab definition. 

Image from ACE acefitness.org

Perform Effective Ab Exercises

• Doing hundreds of crunches is not the answer. You need to vary your ab workouts.
• Do 3-5 different ab exercises. For each exercise, do 3-4 sets of 20-25 reps. That's enough. 
• Do weighted exercises. i.e. medicine ball ab workouts and machine ab exercises. No need to use a lot of weight, just add enough resistance to make it more difficult. This will build your ab muscles which will make them more visible once you've reduced your bodyfat. 

Vegan Cream of Broccoli Soup

Recently, I've been dabbling in a little vegan eating. Now, don't get me wrong. I still love meat ... and cheese ... and eggs ... and yogurt and, well, I could go on and on. You get the point. But lately, I've been researching and reading a lot about the health benefits of a more plant-based diet. So, I've increased my vegetable consumption and have cut back on meat and have just about eliminated dairy. But this change in my eating has left me missing some of my favorite dishes.

One of my favorite soups of all time is cream of broccoli. I remember being a kid and frequently asking my mom to make me some. Which now, I think back and wonder how many kids actually like soup? Let alone, broccoli soup. Well, come to think of it, I was an odd child. Most kids hated veggies, but I could throw down on a plate of brussels sprouts or beets. OK, I digress.

Anyway, one of the things that makes this soup so yummy is the cream part, of course. See my dilemma?

How do I make my beloved soup without cream? Well, I've been busy in the kitchen coming up with all sorts of new and revised versions of old favorite recipes that meet vegan standards. So naturally, I had to do a remix on my favorite soup. The fix: I use almond milk instead of cream. And it's pretty good, if I do say so myself. Check it out.

1 tbs coconut oil
1/2 large onion diced
1 garlic clove minced
3 celery stalks diced
1 tsp vegan vegetable base
1.5 tsp celtic sea salt
1/4 tsp black pepper
2 cups water
1 cup almond milk
2 tbs nutritional yeast flakes (optional. adds a rich, cheesy flavor)
16 oz bag frozen broccoli cuts

In large pot, heat oil on medium. Add onions and garlic and saute until onions are slightly translucent. Add celery and cook, stirring frequently for several minutes. Add salt and pepper. Add water and vegetable base, stir well. Cover pot and cook for 30 minutes.

Transfer mixture to blender. Add nutritional yeast flakes. Pulse a few times to blend, you don't want to puree it. The mixture should not be completely smooth. Transfer back to pot and keep warm on low heat.

Enjoy!

Beauty Detox Diet Food Journal

8:00 a.m.
hot water with lemon
1 probiotic supplement

9:00 a.m.
1 cup grapes
1 clementine
1/2 apple
1 digestive enzyme supplement

1:00 p.m.
Glowing Green Smoothie
5 cucumber slices with nut pate

5:00 p.m.
1.5 oz raw almonds

8:30 p.m.
small salad with avocado, sprouts, tomato, hemp seeds, raisins, green pepper, cucumber, vinaigrette dressing
2 fish taco lettuce wraps
1 digestive enzyme supplement

11:30 p.m.
1 oz dark chocolate

Before bed: 1 probiotic supplement

Beauty Detox Diet Food Journal

8:00 a.m.
hot water with lemon
1 probiotic supplement

9:00 a.m.
1 clementine
1 cup grapes
1 digestive enzyme supplement

1:15 p.m.
protein shake with hemp protein, almond milk, banana and peanut butter

5:00 p.m.
large salad with kale, spinach, romaine, sprouts, quinoa, fresh corn, cucumber, green pepper, tomato, raisins, walnuts, hemp seeds, avocado and nutritional yeast/honey dijon blend dressing

9:15 p.m.
1 cup broccoli and cauliflower mix
2/3 cup peas
3 oz baked chicken
1 digestive enzyme supplement

dessert: coffee and 1 slice sweet potato pie (not part of plan)

Before bed: 1 probiotic supplement

Beauty Detox Diet Food Journal

8:00 a.m.
hot water with lemon

9:00 a.m.
pear, celery sticks and carrots
1 oz raw almonds

1:00 p.m.
large salad: kale, spinach, romaine, green pepper, mushrooms, tomatoes, sliced almonds, hemp seeds, raisins and organic vinaigrette dressing

5:30 p.m.
celery sticks with peanut butter

9:30 p.m.
medium salad: kale, spinach, romaine, green pepper, mushrooms, tomatoes, sliced almonds, hemp seeds, raisins and organic vinaigrette dressing
chicken stir fry with mixed vegetables (no rice)

11:00 p.m.
1 raw chocolate coconut truffle

Clean Eating Vacation

Mommy needed some Mommytime, so I went to L.A. and ended up drinking green smoothies, eating veggies and doing yoga. Score!

I've been trying to make my diet as clean as possible lately, so I was a little nervous about how I was going to eat on this much-needed mini-vacation.

But there was no way I was going to cancel the trip. Hello? Stevie Wonder was waiting. Plus, hanging out with my buddy out there is always a good time.

On the way to the farmers market at The Grove

I recently read The Beauty Detox Solution and decided to follow the Radiant Beauty phase for 30 days to see whether I should adopt any new approaches to my current clean eating diet. The program calls for green smoothies daily, cutting out dairy, reducing grains, having animal protein at dinnertime only and, most challenging of all, very specific food pairing guidelines. To give you an idea of what the food pairing entails -- no protein and starch together (so no turkey wraps, which is usually a go-to healthy choice when I travel).

Normally, a vacation of any length usually means a little party time -- bring on the indulgences. But not this time. I planned ahead.

My plan was to drag my friend along with me. We'd go to the farmers market to get all the necessities for the smoothies and hit a Bikram yoga studio. Also, I planned to stick to a more vegetarian menu options while dining out.

Did it work? Yup!

When I hit town Saturday, we went straight to a couple of  farmers markets. First stop was the Silverlake Farmers Market where we picked up a few things like celery, parsley and this amazing roasted red pepper hummus. Next stop was the Farmers Market at The Grove where we got the rest of the things we needed -- lettuce, spinach, banana, pear and cilantro.

Lunch was a veggie gyro and I swapped the fries for salad. It was really tasty, too. That evening we met some people for an outdoor movie night, which was right next to the Los Angeles Coliseum. There were eight food trucks there with goodies from ice cream to sweet potato fries to Philly steaks -- but I resisted them all because we came prepared with our cooler of hummus, cucumbers, peppers, crackers and dairy-free chicken salad. We were set.

Our healthy movie snacks

Sunday morning started off with me making green smoothies, which was followed by a hot yoga session. Lunch was a large salad and later that evening we went to the Hollywood Bowl for a Stevie Wonder concert where we brought the cooler with the rest of our veggie and hummus fixings. I did have one little indulgence that night -- we split a small piece of red velvet cake. Oops.

At the Hollywood Bowl for Stevie Wonder concert

Another oops -- I had some chicken salad on wheat crackers one night and the next night that same chicken salad on a whole wheat pita (improper food pairings). So, I wasn't perfect. But all in all, not too bad. Best of all, I had a great weekend. My batteries are recharged and the veggie, green smoothies, yoga infusions did me well. This much cleaner approach to eating is energizing and amazingly I don't feel deprived or miss any of my previous meals.

Beauty Detox Diet Food Journal

8:00 a.m.
coffee
1 cup cherries
1 apple sliced
4 sliced strawberries

12:00 p.m.
16 oz Glowing Green Smoothie
12 raw almonds

4:00 p.m.
water with lemon
large salad: romaine, alfalfa sprouts, bean sprouts, sprouted garbanzo beans, flaxseeds, cucumber, green peppers, broccoli, tomatoes, avocado and organic chipotle ranch dressing.

8:00 p.m.
water with lemon
medium sized salad (same ingredients from above)
1 piece baked chicken
1 svg sunflower seeds

Book Review: The Beauty Detox Solution

OK, so the items I just purchased might sound a little peculiar: nutritional yeast flakes, hemp protein, Himalayan salt and digestive enzymes.

But if you’re going “eat your way to radiant skin, renewed energy and the body you’ve always wanted” as The Beauty Detox Solution promises then, according to author Kimberly Snyder, C.N., these are some of the things you ought to have on your shopping list.

From what I’ve seen, the typical American diet is high in grains, corn, processed foods, refined sugar, saturated fat and sodium. Eating like this over the long term can lead to all sorts of problems, including obesity, diabetes, high blood pressure and high cholesterol.

Also, it can mess up your skin, hair and nails and cause premature aging.

Snyder promises to show you how to fix these issues with The Beauty Detox Solution, a nutrition book that puts a fresh perspective on the old expression, “You are what you eat.”   

Snyder says that eating a diet high in fresh fruits and vegetables will restore health and beauty by improving the body’s ability to efficiently digest vital nutrients. This, she says, will help cleanse years of toxic buildup – which she calls “sludge” – out of your system.

She explains which foods to eat, when to eat them, how to eat them and how to pair them for the most benefits.

Some of the suggestions are simple, like eat fruit first in a meal. Others are more extreme, like eat an avocado if you’re still hungry after having a green smoothie for breakfast. Even the smoothie may sound over-the-top – the recipe calls for a whole head of lettuce, three-quarters of a bunch of spinach, four stalks of celery, an apple, a pear, a banana, juice of half of a lemon, and if you’re feeling spunky you can add a third of a bunch of cilantro or parsley.

Some of her philosophies sounded outrageous, even for me. I’ve eaten clean for years, and a lot of people consider my approach extreme in its own right. But reading that a turkey sandwich was an “improper Beauty Food Pairing” was alarming.

Hot Body Challenge: Results

The Hot Body Challenge was a complete success. Here's a detailed recap.

What I did:
For six weeks, I committed to a clean and healthy meal plan and daily workouts.

There weren't many breaks. Take a look at my daily diet and workout logs. Cheat foods were rare. And there were only four rest days without any exercise.

I ate four to six meals per day. And my workouts varied from traditional weights and cardio to yoga to Zumba to just push-ups or manual squats.

Why I did it:
I was determined to get back to my pre-pregnancy size by the time my twins turned 1. I needed to lose 10 pounds or 3 percent bodyfat to get me back to looking like my old self -- so I used these numbers to establish a six-week goal.

When my doctor gave me the OK to workout about a month and a half after delivery, I got myself back in the gym. But I started off slowly.

I didn't want to dive right back into it. My old training schedule would have been far too intense. Plus, I felt like I was in someone else's body. I had to learn how to pace myself and adjust my workouts to accommodate the 30 pounds I had picked up.

I slowly made progress ... and I mean slowly.

By the time my twins were 6 months old, I had only lost 7 pounds. It was at this point that I decided to turn up the intensity. Over then next four months, I lost about 13 pounds. And about two months from the boys' first birthday, I knew I had to get really serious.

This is when I set the six-week, 10-pound or 3 percent goal.

But I knew needed a little push! Something extra to make sure my goal became and accomplishment and not a dream.

So, I came up with the six-week Hot Body Challenge.

How I stuck to it:
There's strength in numbers, right? So I decided to get a group of friends together to join me.

Through Facebook, I put together a group of 17 friends -- each of whom wanted to make some improvments to their diet and or workouts.

I led and motivated the group with various daily challenges -- for example, do 50 push-ups, 100 squats, drink 60 ounces of water. I posted links to fitness-related articles and provided tips to help stay on track.

I supplemented this with Twitter updates and blogs posts.

This group really helped me stick to it. Accountability and support helped tremendously.

Results
I hit my goal and lost 10 pounds exactly! In six weeks, I went from 146.6 lbs to 136.6 lbs. And my bodyfat  went from 21.9 percent to 19.6 percent.

Going forward
Though the challenge is over, I will continue to stick with my diet and exercise routines.

Sure, I'll allow myself a few more treats from time to time. And I won't workout so intensely every day.

But eating healthy and exercising is not something to do for a specific amount of time. It's a lifestyle. I'm going to stick with it to keep myself looking  and more importantly -- feeling -- great!

Hot Body Challenge: Day 42 Food & Workout Log

Last day of challenge!

8:00 a.m.
1/2 cup Cheerios with almond milk

11:00
1 egg fried in cooking spray on 1 slice whole wheat bread with 1 slice mild cheddar

2:00 p.m.
10 almonds

4:30 p.m.
1 cajun tilapia fillet
1/2 cup red beans & rice

6:30 p.m.
Pure Protein bar

8:30 p.m.
1 plum
1 apple
bowl of broccoli and cauliflower

Water intake: 60 oz
Workout: 2 sessions of 1.5 hrs of cardio on StairMaster (my last push for the end of the challenge!)

Rundown: today was ok. Calories were a little low and I could have had more protein. But not bad. I got in 3 hrs of cardio for my final push!

Hot Body Challenge: Day 41 Food & Workout Log

8:00 a.m.
1/4 cup oatmeal with 1 fresh peach sliced

10:00 a.m.
10 almonds

1:00 p.m.
whole wheat tortilla stuffed with 2 oz ground turkey, 1 scrambled egg, spinach, tomato & monterey jack cheese

4:00 p.m.
Pure Protein bar
1 apple

8:00 p.m.
1/2 can tuna with light mayo
3 Wheat Thins flatbread crackers

Water total: 60 oz
Workout: Zumba (morning)
               45 min StairMaster (evening)
Rundown: ok. I should have had more protein for the day and I could have had more water.

Hot Body Challenge: Day 40 Food & Workout Log

5:45 a.m.
1 apple

8:45 a.m.
protein shake with 8 oz almond milk, 1 tbs almond butter, 2.5 oz Greek yogurt, 1/2 banana & 1 scoop whey protein

1:00 p.m.
whole wheat wrap with 2 oz ground turkey, 1 scrambled egg, spinach, tomato & monterey jack cheese

5:00 p.m.
1 can tuna with light mayo
4 Wheat Thins flatbread crackers

8:15 p.m.
cajun spiced tilapia
1/2 cup red beans & rice
broccoli & cauliflower

Water total: 75 oz
Workout: 90 min Bikram hot yoga session

Rundown: today was a good day!

Hot Body Challenge: Day 39 Food & Workout Log

8:30 a.m.
1/4 cup oatmeal with 1 tbs strawberry preserves

12:00 p.m.
bbq chicken thigh (no skin)
3/4 cup light cole slaw
small romaine and spinach salad with strawberries, tomatoes, cucumbers, sliced almonds and raspberry vinaigrette dressing

4:00 p.m.
1 can tuna with 1 tbs light mayonnaise and spices
4 Wheat Thins flatbread crackers

6:30 p.m.
protein shake with 8 oz almond milk, 1/2 banana, 1 tbs almond butter, 2.5 oz Greek yogurt & 1 scoop whey protein

9:30 p.m.
1 small bowl of ground turkey and red-skinned potato dish with spinach, tomatoes and monterey jack cheese

Water total: 75 oz
Workout: 30 min cardio on StairMaster, 20 push-ups

Rundown: today was really good.

Hot Body Challenge: Day 38 Food & Workout Log

8:00 a.m.
2 slices grapefruit
1.5 scrambled eggs
1 whole wheat bagel with 2 tbs 1/3 less fat cream cheese
1 pc low-sodium bacon

12:30 p.m.
2 slices grapefruit
beef with vegetables over 1/2 cup brown rice

4:00 p.m.
4 Wheat Thins flatbread crackers
1 can tuna with 1 tbs light mayonnaise and spices

6:30 p.m.
1/2 cup Greek yogurt with stevia, 2 fresh sliced strawberries and 1 tbs sliced almonds
2 boiled eggs: 1 whole egg, 1 egg white

8:30 p.m.
1 pc bbq baked chicken thigh
small salad with raspberry vinaigrette
homemade cole slaw made with light mayonnaise
coffee with 1.5 tsp sugar, 1.5 tsp non-dairy creamer, 1 tbs Cool Whip

Water total: 75 oz
Workout: 30 min walk

Rundown: ok. My meal timing was all off today. I need to be better about eating every 3 hours.

Hot Body Challenge: Day 37 Food & Workout Log

9:30 a.m.
1/2 BLT sandwich

2:30 p.m.
chicken salad with 2 oz chicken, cucumbers, tomatoes, avocado, cheese and 2 tbs French dressing

5:45 p.m.
Pure Protein bar

8:00 p.m.
beef with broccoli plus extra veggies on brown rice

11:00 p.m. (post-workout)
protein shake with 4 oz orange juice 3/4 scoop whey protein

Water total: 70 oz
Workout: 1 hr cardio on StairMaster
Weights: chest & back
Chest-DB bench press 20 lbs 3x10, seated chest press 50 lbs 3x10
Back-seated machine reverse flyes 30 lbs 3x10, one arm DB row 20 lb 3x10

Rundown: today was ok. I waited way too long to have breakfast. And the time between meals early in the day was too long. Otherwise the day was good.

Hot Body Challenge: Day 36 Food & Workout Log

8:00 a.m.
1/2 Pure Protein bar

10:30 a.m.
1/4 cup oatmeal with 1/2 apple and cinnamon
protein shake with 8 oz almond milk and 1 scoop whey protien

2:00 p.m.
bowl of chilli

5:00 p.m.
protein shake with 8 oz almond milk, 1.5 scoops whey protein, 1/2 container Greek yogurt, 1/2 apple & 3 strawberries

8:00 p.m.
2 chicken tacos with 2 oz chicken, 1 tbs guacamole, 1 tbs light sour cream 1.5 oz cheese, salsa and tomatoes
1/2 cup Spanish rice
1/2 cup refried beans

Water total: 60 oz
Workout: 100 lunges

Rundown: today was good. Diet was good. I could have done more on the workout and gotten more water.

Hot Body Challenge: Day 35 Food & Workout Log

8:00 a.m.
protein shake with 8 oz orange juice with 1 scoop whey protein

11:00 a.m.
1/4 cup oatmeal with 1 tbs strawberry preserves
boiled eggs: 1 whole egg, 1 egg white
coffee with 1.5 tsp sugar, 1.5 tsp non-dairy creamer, 1 tbs Cool Whip

3:00 p.m.
salad with arugula and romaine mix topped with 2 oz chicken, avocado, strawberries, 2 tbs nut mix, cucumber, tomato and 2 tbs raspberry vinaigrette

7:30 p.m.
2 chicken tacos on corn tortillas, 1 tbs guacamole, 1 tbs light sour cream, 1 oz cheese, tomatoes and salsa
1/4 cup Spanish rice
1/4 cup refried beans

10:30 p.m.
1/2 container Greek yogurt with 1/4 apple diced
hot water with lemon

Water total: 85 oz
Workout:
(morning)
45 min cardio on StairMaster
legs: plie squats 30 lb DB 3x15, deadlifts 27.5 lb DBs 3x15, bar squats 45 lbs 2x10, leg extensions 95 lbs 2x10, standing one-curls 25 lb 2x10, no weight calf raises 3x20

(evening)
1 hour cardio on StairMaster
shoulder circuit: 5 lb DBs for all exercises. Upright rows, lateral raises, overhead presses 3x15

Rundown: today was good. I got in two workouts! The only thing I would improve on is eating every 3 hours instead of 4 or more like I did and I should have had more protein.

Hot Body Challenge: Day 34 Food & Workout Log

7:45 a.m.
1/2 Pure Protein bar

9:30 a.m.
2 slices grapefruit
1.5 eggs scrambled with mushrooms, tomato, avocado and light cheese
2 pc low-sodium bacon
1/2 whole wheat bagel with 1 tbs 1/3 less fat cream cheese

12:45 p.m.
bowl of chili with .5 oz cheese

3:00 p.m.
1/2 container Greek yogurt with stevia, diced apples and strawberries
1/2 Pure Protein bar

6:30 p.m.
2 chicken tacos on corn tortillas with 1 tbs guacamole, 1 tbs light sour cream, 1 oz cheese, tomatoes & salsa

10:30 p.m.
protein shake with 8 oz almond milk, 1.5 scoops whey protein, 1/4 apple and 2 strawberries

Water total: 60 oz
Workout: none

Rundown: today could have been better. I skipped going to the gym. But in my defense I haven't taken a day off in a long time so I think my body actually needed a break. My diet was good although my last meal was late, I should have had it an hour earlier. Water total should have been higher.

Hot Body Challenge: Day 33 Food & Workout Log

9:30 a.m.
2 slices grapefruit
1.5 eggs scrambled with mushrooms, tomato, avocado and light cheese
2 pc low-sodium bacon
1/2 whole wheat bagel with 1 tbs with 1/3 less fat cream cheese

12:00 p.m. (not a meal, just logging because I had it)
coffee from Starbucks-tall regular with 2 Splenda packets and light cream

1:30 p.m. (was out and didn't have anything to eat on me!)
medium fruit cup from Chik-fil-a

3:30 p.m.
bowl of chili with 1 oz cheese (homemade)

6:30 p.m.
protein shake with 8 oz almond milk, 1.5 scoops whey protein, 3 strawberries, 1/2 container Greek yogurt

9:30 p.m.
1 tilapia fillet
6 brussels sprouts
hot water with lemon

Water total: 75 oz
Workout: Weights-arms
                Hammer curls 5 lb dumbbells 3x15
                Tricep kickbacks 5 lb dumbbells 3x15
                Tricep dips 2x15

Rundown: today was ok. I would have liked to have gotten in some cardio on top of my weights. As for the diet, I recovered after I was caught out running errands with no food. I had to eat something and I refused to eat any junk, so I stopped and got a fruit cup. Not much, but at least it was something. The rest of the day was good.

15 Tips to Eat Right While Dining Out

Dining out can ruin your diet.

Most restaurant menu items are loaded with calories, fat and sodium -- especially sodium. That's why after a typical restaurant meal we feel bloated, gross and, well, fat.

The trainer in me wants to say: Avoid dining out at all costs. But the realist in me knows better. With our lifestyles, that's going to happen. Lunch dates with friends ... dinner dates with the significant other ... work lunches ... birthdays ... family outings ... maybe you just want to go out to eat. The way we live calls for all sorts of occasions where we're just going to be at a restaurant.

Since this is how it is, let's at least make smart choices.

1. Pass on the appetizer. The entree will probably have too many calories as it is, no need to add more. Besides, unless you're in L.A. and can order beets as an appetizer (hey, Allison!), starters are probably going to be fried, loaded with cheese and accompanied by a dipping sauce anyway. Uh, pass.

Hot Body Challenge: Day 32 Food & Workout Log

8:00 a.m.
1/2 Pure Protein bar

10:30 a.m.
1.5 scrambled eggs
2 pc low-sodium bacon
1/2 whole wheat bagel with 1 tbs 1/3 less fat cream cheese

11:45 a.m.
1 apple

2:30 p.m. (post-workout)
1/2 banana
protein shake with 8 oz almond milk, 1.5 scoop whey protein, 1/2 banana, 1 tsp natural peanut butter, 1 tsp sugar, 1/2 container Greek yogurt

5:30 p.m.
1/2 chicken salad sandwich with apples and walnuts on whole wheat bread

9:30 p.m.
1 oz baked chicken with 1 tsp bbq sauce (random leftover)
1 tilapia fillet cooked in cooking spray
2/3 cup peas

Water total: 100 oz
Workout: 90 min Bikram yoga session (afternoon)
                Zumba (evening)

Rundown: today was great! I got in two workouts, no cheats on the diet and I got about 128 grams of protein. Water total was increased from my usual 75 oz, so that's really good.

Hot Body Challenge: Day 31 Food & Workout Log

7:30 a.m.
1/2 Pure Protein bar

8:30 a.m.
1 boiled egg

10:30 a.m.
1/2 container Greek yogurt with 2 fresh strawberries and stevia
1/2 whole wheat bagel with 1 tbs 1/3 less fat cream cheese

2:30 p.m. (post-workout)
protein shake with 8 oz almond milk, 2 fresh strawberries, 3 pineapple ring slices, 1 oz pineapple juice, 1 scoop whey protein, 1 tsp sugar

5:45 p.m.
1 small bowl homemade chicken and vegetable soup

8:45 p.m.
3 oz baked skinless chicken
7 brussels sprouts

11:00 p.m.
5 mixed nuts

Water total: 75 oz
Workout: 90 min Bikram hot yoga session

Rundown: today was really good. I increased my water and protein amounts.

Hot Body Challenge: Day 30 Food & Workout Log

8:15 a.m.
protein shake with 2 oz pineapple juice, 4 oz water, 1 scoop whey protein
1 pineapple slice

11:30 a.m.
Pure Protein bar

2:30 p.m.
tuna melt on whole wheat with 1 tsp butter

5:45 p.m.
1/2 container Greek yogurt with 2 fresh strawberries and stevia

8:45 p.m.
3 oz baked skinless chicken
3/4 broccoli cheddar rice
6 brussel sprouts

12:30 a.m. (snack craving)
.5 oz mixed nuts

Water total: 50 oz
Workout: 45 min StairMaster
                300 crunches              
                Weights: legs

• Plie squats with 30 lb dumbbell with 25 lb dumbbell deadlifts 3x15
• Leg extensions 90 lbs 3x10
• Seated calf press 90 lbs 3x20

Rundown: today was decent. My water total was a lot lower than I would like. I could have done without the late night nut snack. 

Hot Body Challenge: Day 29 Food & Workout Log

9:30 a.m.
1/4 cup oatmeal with 1 tbs sugar-free strawberry preserves
1 boiled egg
coffee with 1.5 tsp sugar, 1.5 tsp non-dairy creamer, 1 tbs Cool Whip

12:30 p.m.
5 rosemary herb crackers
.5 oz cheese

2:30 p.m.
caribbean pork chop with pineapple
1 svg peas
1/2 svg black-eyed peas

6:00 p.m.
protein shake with 4 oz water, 2 oz pineapple juice, 1 scoop whey protein
1 slice pineapple

8:30 p.m.
5 mixed nuts

10:00 p.m.
1/2 tuna with light mayo, sweet relish, egg, red onion on lettuce and 7 rosemary herb crackers
.75 oz assorted cheese
coffee with 1.5 tsp sugar, 1.5 tsp non-dairy creamer, 1 tbs Cool Whip

Water total: 60 oz
Workout: Look at Me Now Cardio Circuit
               Weights: back, shoulders & chest

• Back
• One-arm dumbbell rows 10 lb 3x10 each side
• Supermans 3x10
• Chest
• Push-ups 3x10
• Dumbbell bench press 10 lbs 3x10
• Shoulders
• Overhead dumbbell press 10 lbs 3x10
• Dumbbell upright rows 10 lbs 3x10

Rundown: today was pretty good. Protein and water amounts should have been a little higher. Workout was good. 

Hot Body Challenge: Day 28 Food & Workout Log

7:45 a.m.
5 rosemary herb crackers

10:45 a.m.
1/4 cup oatmeal with 1 tbs sugar-free strawberry preserves
1 boiled egg

3:00 p.m.
protein shake with 8oz soy milk, 1/4 cup Greek yogurt, 3 frozen fresh strawberries

6:00 p.m.
1 cup shrimp ratatouille

9:00 p.m.
caribbean pork chop with pineapple
1/2 svg black-eyed peas
1 svg peas

Water total: 100 oz
Workout: 90 min Bikram hot yoga session

Rundown: today was good. Water total was great. Protein amount was good.

Hot Body Challenge: Day 27 Food & Workout Log

9:30 a.m.
1 boiled egg
1/4 cup oatmeal with 1 tbs sugar-free strawberry preserves
(155 calories)

12:30 p.m.
omelet with 2 eggs, avocado, tomatoes, cheddar cheese, mushrooms and turkey lunch meat
coffee with 1.5 tsp sugar, 1.5 tsp non-dairy creamer, 1 tbs Cool Whip
(375 calories)

4:30 p.m.
protein shake with 8 oz soy milk, 1/4 cup Greek yogurt, 3 fresh frozen strawberries, 1 scoop whey protein
(240 calories)

9:00 p.m.
shrimp ratatouille with 1/2 cup brown rice
(200 calories)

10:30 (late snack)
3 cups Smart Pop Popcorn
1/3 Cliff bar
(130 calories)

Total calories:  1100

Water total: 50 oz
Workout: Zumba and legs

• Leg routine
• Seated leg extension 105 lbs 3x10
• Seated leg curl 90 lbs 3x10
• Standing calf raises 90 lbs 3/15

Rundown: today was less than my best. My water total was very low and some meals were spaced out too far (I like to eat at every 3 hours). Also, my calories were a little low, I could have had another light meal added to the day. 

Hot Body Challenge: Day 26 Food & Workout Log

5:45 a.m.
apple

9:15 a.m.
1/4 cup oatmeal with 1 tbs sugar-free strawberry preserves
2 pc low-sodium bacon
1 boiled egg
coffee with 1.5 tsp sugar, 1.5 tsp non-dairy creamer, 1 tbs Cool Whip

1:00 p.m.
5 rosemary herb crackers
1 oz cheese slice

4:00 p.m.
salad with 2 oz chicken, avocado, tomatoes, cucumbers, croutons, mushrooms, cheese and 1 svg light ranch

7:00 p.m.
protein shake with 8 oz soy milk, 1/4 cup Greek yogurt, 3 fresh strawberries, 1 scoop whey protein

9:00 p.m.
bbq chicken pizza on Lavash bread (low cal, homemade)

Water total: 100 oz
Workout: 90 min Bikram hot yoga session

Rundown: today was good! Diet was good, even the bbq chicken pizza was low cal. I increased my water total, which took a little work, but I got it done.

Hot Body Challenge: Day 25 Food & Workout Log

5:45 a.m.
apple

9:15 a.m.
2 pc low-sodium bacon
1 pc whole wheat toast
1.5 scrambled egg

1:00 p.m.
5 rosemary herb crackers
.5 oz sliced cheese

4:00 p.m.
salad with 3 oz chicken, 1/2 oz cheese, avocado, tomatoes, croutons, cucumbers and 1 svg light ranch

8:30 p.m.
whole wheat turkey wrap with 1 slice cheese, lettuce and horseradish

10:30 p.m. (post weight workout)
protein shake with 1 scoop whey, 6 oz soy milk, 1.5 tsp sugar

Water total: 80 oz
Workout: (morning) 90 min Bikram hot yoga session
                (afternoon) push-up challenge 3 sets to failure 18, 12, 9 reps
                (evening) 20 min on StairMaster
                               Weights: shoulders, back, chest

• Shoulders
• 2 step laterals 5lb dumbbells 3x10
• overhead press 15 lb dumbbels 3x10
• Chest/Back
• push-up with dumbbell row 10 lb 3x10
• reverse flyes 30 lbs 3x10
• seated chest press 50 lbs 3x10

Rundown: today was great! I got in 2 full workouts and a bonus (the push-up challenge). Diet and water was really good. 

Hot Body Challenge: Day 24 Food & Workout Log

8:30 a.m.
1/4 cup oatmeal with 1 tbs sugar-free strawberry preserves
1 boiled egg
1 pc low-sodium bacon
coffee with 1.5 tsp sugar, 1.5 tsp non-dairy creamer, 1 tbs Cool Whip
(235 calories)

11:45 a.m.
1/2 PB&J on whole wheat
(180 calories)

2:45 p.m.
Pure Protein bar
(170 calories)

6:15 p.m.
5 rosemary herb crackers
1/2 oz pepperjack cheese
3 oz watermelon
(200 calories)

7:45 p.m.(@ Paradise Bakery)
1/2 chicken walnut sandwich
1/2 blue cheese salad
bite of chocolate chip cookie
(550 calories)

Total calories: 1335

Water total: 70 oz
Workout: 90 min Bikram hot yoga session

Rundown: today was ok. Protein total was low, probably around 60 grams. I would like that to be more around 90 grams. Calorie total was good. Water was decent, I'd like that to be higher too. Good thing is that I did eat continuously throughout the day. I did slip and have a bite of cookie, I could've done without that. With that said, I really should have had something different than the Paradise Bakery meal. Although it seemed healthy, it was really high in fat and didn't have enough protein.

Hot Body Challenge: Day 23 Food & Workout Log

5:45 a.m.
1 apple

8:45 a.m.
2 pc low-sodium bacon
1 boiled egg
1/3 of scrambled egg
1 pc whole wheat toast with Parkay butter spray

2:00 p.m.
salad with 3 oz chicken breast, 3 tbs cheese, croutons, avocado, tomatoes, cucumbers and 2 svg light ranch dressing

6:00 p.m.
Pure Protein bar

9:00 p.m.
1 cup baked beef ziti with spinach (Weight Watchers recipe)
2 oz watermelon

Water total: 75 oz
Workout: 90 min Bikram yoga session
               140 manual squats

Rundown: today was ok. The time between my 8:45 meal and 2:00 meal was too long. Calories were a little on the low side, probably around 1100 and protein could have been about 20 grams higher (it was around 70g).

Hot Body Challenge: Day 22 Food & Workout Log

 8:30 a.m.
1/4 cup oatmeal with 1tbs sugar-free strawberry preserves
1 boiled egg

12:00 p.m.
Protein shake with 6 oz soy milk and 1 scoop whey protein
4 oz watermelon
coffee with 1.5 tsp sugar, 1.5 tsp non-dairy creamer and 1 tbs Cool Whip

3:30 p.m.
salad with 3.5 oz chicken, avocado, tomato, cucumbers, croutons and 2 svg light ranch

7:00 p.m.
1 cup baked beef ziti with spinach

Water total: 75 oz
Workout: 90 min Bikram hot yoga session

Rundown: today was good. I increased my water and got in my workout. Calories were probably around 1200 with protein around 80 grams.

Serving Sizes Made Simple

Ever wonder just how much is in a serving? Sure, if you take a look at the nutrition facts label, it tells you exactly. But unless you have a food scale or a measuring cup handy, it can be a little difficult and frustrating to try to figure out "x" amounts of grams or ounces or most any other measure.

Here's a handy guide to some of the most common things we eat to help you control your portions while putting your meals together.

MEAT: Single serving: 3 ounces cooked. Size comparison: A deck of cards. Calories: 150

PASTA: Single serving: 1 cup cooked. Size comparison: Baseball. Calories: 180-210

BUTTER:  Single serving: 1 tablespoon. Size comparison: Bottle top of a gallon milk jug. Calories: 100

NUTS: Single serving: 1 ounce. Size comparison: Short shot glass. Calories: 170

POTATO: Single serving: 3 ounces. Size comparison: Computer mouse. Calories: 90 calories

Hot Body Challenge: Day 21 Food & Workout Log

8:00 a.m.
1 serving oatmeal
1/2 boiled egg
2 slices grapefruit
coffee with almond milk and 2 tsp raw sugar

10:00 a.m.
1 oz mixed nuts

1:00 p.m.
Pure Protein bar

3:30 p.m.
club sandwich (bought at grocery store)

8:30 p.m.
salad with chicken, tomatoes, cucumbers, sliced almonds and 2 tbs raspberry vinaigrette

Water total: 60 oz
Workout: none

Rundown: Today wasn't too bad, especially since I spent 5 1/2 hours on the road driving from LA to Phoenix. I did miss my workout, which is not good. Water total is fine, however I do want to increase my daily amount. Protein could have been higher and I should not have waited so long after my 3:30 meal to eat.

Hot Body Challenge: Day 20 Food & Workout Log

Cheat day!

4:30 a.m.
apple

7:30 a.m.
Einstein's breakfast bagel: bacon, egg & cheese on whole wheat

10:30 a.m.
apple

11:30 a.m.
1.25 oz mixed nuts

3:30 p.m. (at Bottega Louie)
3 roasted beets
1/2 club sandwich and few fries and chips
1 glass wine

6:30 p.m.
1 inch bite of a sea salt brownie

7:30-9:30 p.m.
2 mixed drinks

Water total: 35 oz
Workout: none

Rundown: Bad day! This day I was travelling (which makes it tougher, no excuse though). The day started off ok, but went downhill after my 3:30 meal -- that was my last meal of the day! Not good at all. My water total was way too low and I didn't get in a workout.  In my defense (haha), today was my cheat day and I spent the evening at a Prince concert; food and working out just wasn't on my mind.

Hot Body Challenge: Day 19 Food & Workout Log

6:00 a.m.
1/4 cup oatmeal with 1 tbs strawberry preserves
1 boiled egg

8:00 a.m.
1 cup mixed fruit

10:00 a.m.
1 oz mixed nuts
3 oz piece of baked chicken

2:00 p.m. (post-workout)
protein shake with 1 cup soy milk, 1/2 container Greek yogurt, 1 tbs natural peanut butter, 1 tbs mini chocolate chips, 1 scoop whey protein

5:00 p.m.
apple

9:30 p.m.
Pure Protein bar

Water total: 100 oz
Workout: 90 minute Bikram hot yoga session

Rundown: today was ok. Toward the end of the day, I was running errands and didn't plan very well so I ended up buying a box of protein bars while I was out and that was dinner. Water amount was great.

Hot Body Challenge: Day 18 Food & Workout Log

7:45 a.m.
10 oz mixed fresh fruit
1 boiled egg (some yolk removed)
(200 calories)

10:30 a.m.
2 pieces low-sodium bacon
1 piece whole wheat toast with butter spray
1/4 grapefruit
coffee with 1.5 tsp sugar, 1.5 non-dairy creamer, 1 tbs Cool Whip
(220 calories)

1:45 p.m.
Protein shake (post-workout)
-1 cup soy milk
-1.5 tsp sugar
-3 fresh frozen strawberries
-1 scoop whey protein
-2.5 oz Greek yogurt
(275 calories)

4:45 p.m.
Turkey sandwich on one slice whole wheat bread, 1 oz cheese, 1/2 tbs mayo
5 mixed nuts
(335 calories)

6:30 p.m.
10 oz mixed fruit
coffee with 1.5 tsp sugar, 1.5 tsp non-dairy creamer, 1 tbs Cool Whip
(150 calories)

9:00 p.m.
2 oz baked skinless chicken breast
1 cup green beans
(150 calories)

11:00 p.m.
5 mixed nuts
5 oz mixed fruit
(85 calories)

Total calories: 1435
Total water: 60 oz

Workout:

• 30 min treadmill intervals
• 15 min on Stepmill
• Legs
• Lunges, no weight 3x10 each leg with deadlifts 25 lbs 3x10
• High step-ups 1x20 each leg
• Leg extensions 105 lbs 3x10
• Seated leg curls 90 lbs 3x10
• Standing calf raises 90 lbs 3x15
• Stretched 

Rundown: today was good. Calories weren't too low. Water intake could've been higher. Workout was good-changed it up a bit. 

Hot Body Challenge: Day 17 Food & Workout Log

8:30 a.m.
1/4 cup oatmeal with 1 tbs sugar-free preserves
protein shake with 6 oz cup soy milk and 1 scoop whey protein
(265 calories)

10:30 a.m.
5 almonds
1 cups mixed fresh fruit (watermelon, strawberries, grapes, melon)
(135 calories)

12:30 p.m.
1 oz mixed nuts
(170 calories)

3:30 p.m.
turkey sandwich on whole wheat with mustard
1 cup mixed fresh fruit
regular tall coffee from Starbucks with Splenda and cream
(360 calories)

7:30 p.m.
4.5 oz baked pork chop
1 cup green beans
10 grapes
(395 calories)

Total calories: 1325
Total water: 70 oz

Workout: two today!

• Workout1: 1 50 minute brisk walk
• Workout2: Look at Me Now Cardio Circuit (20 minutes) & stretched 

Rundown: today was a good day! Calories are a little lower, but good. Water amounts were good too -- will however, be looking to increase water. 

Hot Body Challenge: Day 16 Food & Workout Log

9:30 a.m.
1/4 cup oatmeal with 1 tbs sugar-free strawberry preserves
2 slices low-sodium bacon
1 egg scrambled
coffee with 1.5 tsp sugar, 1.5 tsp non-dairy creamer, 1 tbs Cool Whip
(275 calories)

11:45 a.m.
1/2 PB&J on whole wheat with 1 tbs natural peanut butter and 1 tbs sugar-free preserves
(190 calories)

2:45 p.m.
3 oz catfish
1/2 svg grits with .5 oz cheddar cheese
1/2 cup corn and okra mix
(295 calories)

5:00 p.m.
1 container plain Greek yogurt with 1 tsp Splenda, 2 fresh sliced strawberries and 1/2 cup honeydew melon
coffee with 1.5 tsp sugar, 1.5 tsp non-dairy creamer, 1 tbs Cool Whip
(180 calories)

7:30 p.m.
4 oz herb baked salmon
8 thin asparagus spears
(300 calories)

9:45 p.m.
protein shake with 1 scoop whey protein, 1/2 cup soy milk, 1/2 cup water and 2 fresh sliced strawberries
(170 calories)

Total calories: 1410
Total water: 60 oz
Workout: two workouts today!

• WORKOUT 1
• 40 min cardio: 20 min stairmaster, 20 minute intervals on treadmill
• Back
• Assisted pull-ups 3x8
• One arm dumbbell rows 27.5 lbs 3x10 each side
• V-bar pulldowns 50 lbs 3x10
• Reverse flyes 30 lbs 3x10
• Rope pulldowns 40 lbs 3x10
• Shoulders
• Cable overhead press 20 lbs 3x10 
• Cable upright rows 40 lbs 3x10
• 2 step laterals 5 lb dumbbells 3x10

• WORKOUT 2
• 30 min cardio on stairmaster

Rundown: today was great! I went to the gym twice for two workouts! Calories were good and protein amounts were good. Meal time spacing was good, no more than 3 hours between meals. I could've had more water though. 

Hot Body Challenge: Day 15 Food & Workout Log

9:30 a.m.
1 whole wheat/white flour mix pancake with cantaloupe, strawberry and sugar-free strawberry preserves
1/2 scoop of protein with 1/2 cup water
coffee with 1.5 tsp sugar, 1.5 tsp non-dairy creamer, 1 tbs Cool Whip
(250 calories)

12:30 p.m.
20 almonds
2 slices cantaloupe
(200 calories)

3:30 p.m.
turkey sandwich on whole wheat with mustard
1 slice cantaloupe
(260 calories)

7:00 p.m.
4 oz catfish fillet
3/4 cup corn & okra mix
1/4 cup grits with 1 oz cheddar cheese
(515 calories)

Total calories: 1225
Water total: 80 oz
Workout: abs & stretched

• 2 sets of 25 for each exercise
• crunches, toe touches, bicycle crunches, Russian twists

Rundown: today was good. I kept my meals right around every 3 hours. Water intake was above normal. I probably could've had a little more protein. 

Hot Body Challenge: Day 14 Food & Workout Log

Cheat Day!

8:00 a.m.
coffee with 1.5 tsp sugar, 1.5 tsp non-dairy creamer, 1 tbs Cool Whip

9:30 a.m.
2 whole wheat/white flour mix pancakes with cantaloupe, strawberries, 1 tbs sugar free strawberry preserves and 1 svg Reddi Whip
.5 oz sausage
1.5 scrambled eggs

11:30 a.m.
20 almonds

3:30 p.m.
1 whole wheat mix crab cake with a horseradish and light sour cream sauce
1/2 cup Progresso gumbo soup
1/4 cup sweet potato puree
1/2 cup mixed greens
2 mini cornbread muffins with Parkay butter spray

7:30 p.m. (at Buffalo Wild Wings-my cheat)
5 buffalo wings
handful of Hubby's fries
the celery and carrots that come with the wings

9:00
1 slice cheesecake with cherries (my other cheat)

Water total: 90 oz
Workout:

• 1 hour walk (morning)
• 1 hour cardio at gym: 30 min stairmaster, 30 min cross-trainer (morning)
• shoulder circuit, 5 lb dumbbells-3 sets of 10-15 reps each exercise (evening)
• side raises, front raises, rear delt raises, overhead press

Rundown: today was a cheat day so with that in mind, it wasn't terrible. I would have liked to have had the cheesecake with my 7:30 p.m. meal so it could be a "meal." As it was Buffalo Wild Wings didn't have cheesecake, so I made a special stop to get it and of course had to eat it later. Oh well. The rest of the day was ok -- there were some 4 hour gaps when I prefer for the gaps between meals to be no more than 3 hours. But water intake was good! Tomorrow, it's back to it. I enjoyed my treats and now back to work! 

Hot Body Challenge: Day 13 Food & Workout Log

8:30 a.m.
1.5 eggs scrambled
1/4 cup oatmeal with 1/2 tbs sugar free strawberry preserves
1/2 grapefruit
5 almonds

12:00 p.m.
Protein shake with 6 oz soy milk, 1 scoop whey protein
3 fresh strawberries (1 lightly dipped in sugar)
5 almonds

3:30 p.m.
herb baked salmon with olive oil
2/3 cup brown rice
vegetable ratatouille
coffee with 1.5 tsp sugar, 1.5 tsp non-dairy creamer and 1 tbs Cool Whip

6:30 p.m.
1/2 cup Greek yogurt with 1/2 tsp Splenda, 2 oz cantaloupe & 1 large fresh strawberry
10 almonds

8:45 p.m.
Protein shake with 6 oz soy milk, 1 scoop whey protein, 1 tbs natural peanut butter
1 oz cheese with 2 Wheat Thins flatbread crackers
coffee with 1.5 tsp sugar, 1.5 tsp non-dairy creamer & 1 tbs Cool Whip

12:00 a.m.
1 oz cheese

Water total: 70 oz
Workout:

• Zumba (in the morning)
• Arms (in the evening)
• bicep hammer curls 10 lbs 3x8
• tricep kickbacks 10 lbs 3x8

Rundown: good day. The midnight snack craving kicked in and I had a little piece of cheese which I could have done without, but that was way better than having junk. My calories were a little higher today, partly because Zumba wore me out! I must have burned a lot of calories -- which in turn will make you a little more hungry throughout the day. Water intake was good. 

Hot Body Challenge: Look at Me Now Cardio Circuit

If you are having a hard time fitting cardio into your fitness routine because you don't have cardio equip, a gym membership or time to go out for a walk/jog -- well, this is for you. This is also for you if you want to change things up a bit, which I strongly encourage. Turn on some music that will make you move, go into your living room, bedroom, basement, backyard -- wherever -- and get to work!

Each exercise is performed for 1 minute. The routine below takes 10 minutes. Repeat it to get a full 20 minute cardio workout.

Things you'll need:

• Open space
• Jump rope (optional)
• Timer
• Some move your butt music! 

0:00-1:00 Walk in place-high knees
1:00-2:00 Jump rope (if you don't have one, do movements without the rope)
2:00-3:00 Jumping jacks
3:00-4:00 Walk in place-high knees
4:00-5:00 Burpees (example below)
5:00-6:00 Mountain climbers (example below)
6:00-7:00 Walk in place-high knees
7:00-8:00 Sprint in place
8:00-9:00 Jog in place
9:00-10:00 Run in place-high knees
REPEAT

Hot Body Challenge: Day 12 Food & Workout Log

6:30 a.m.
coffee with 1.5 tsp sugar, 1.5 tsp non-dairy creamer, 1 tbs Cool Whip

7:30 a.m.
3 oz canatloupe

9:45 a.m.
.75 oz sausage
1.5 scarmbled eggs
1 piece whole wheat toast with Parkay butter spray

1:00 p.m.
1 black bean turkey burger with .5 oz pepperjack cheese and corn & salsa topping
1/2 cup green beans
1/2 grapefruit

4:00 p.m.
12 almonds
3 oz cantaloupe

7:00 p.m.
1 apple

10:00 p.m.
1 chicken, tomato and basil pizza on a whole wheat tortilla
(tortilla cut into 4 slices for approx. 250 calories total)

Water total: 72 oz
Workout: 20 min cardio-my Look at Me Now Cardio Circuit

Rundown: today was good. Even the late night "pizza" wasn't bad because I went to bed late. My water totals were good and I didn't have any long gaps between meals. My protein amounts were good at approx. 75 grams.

My Fatal Five Fitness Goal Saboteurs

Just when we decide that we're going to be better about our diet, exercise more to lose a few pounds -- here come the obstacles. Take a look at these five things that can sabotage your efforts.

DOUBT: This one's simple: If you don't think your program is going to work, then it's not going to work.

If you've never been in shape, you have to believe that somehow, someway this time is going to be different. If you're trying to get back into shape, you have to believe that in the next few weeks and months you'll be getting into the best shape of your life.

You can't doubt. You have to know that what you're doing will work. Otherwise, what's the point?

PERFECTION: Our circumstances will never be perfect, so just do something.

For example, with me, I knew I had to fold the laundry and that it would take a couple of hours, so the basket just sat there full for days. Then finally, I said, let me take 5 minutes to fold just a few things. After 5 minutes here and there over a couple days got the laundry folded and put away. Had I not just started -- even for 5 minutes a shot -- that basket would probably still be sitting there with newly washed clothes piling on top of it.

Don't strive for perfection. Strive for improvement.

Hot Body Challenge: Day 11 Food & Workout Log

9:30 a.m.
Protein shake with 1 scoop whey protein & 6 oz soy milk
1/4 cup oatmeal with 2 fresh strawberries sliced
coffee with 1.5 tsp sugar, 1.5 tsp non-dairy creamer, 1 tbs Cool Whip

1:30 p.m.
1 black bean turkey burger with pepperjack cheese and corn & salsa topping
1 cup green beans
1 cup green grapes
1 slice cantaloupe

5:30 p.m.
12 almonds
1 oz cheddar cheese
2 Wheat Thins flatbread crackers

7:30 p.m.
1 apple

9:30 p.m.
1 svg chicken ratatouille
1/2 cup brown rice

11:00 p.m.
5 almonds

Water total: 72 oz
Workout:

• 30 min cardio on cross-trainer
• Legs
• Smith machine squats: 50 lbs 3x10 with 10 jump squats in-between each set
• Decline leg press: 90 lbs 3x10
• Lying leg curls: 50 lbs 3x10
• Standing calf raises 90 lbs 3x15
• Cable glute kickbacks 25 lbs 3x10 each leg
• 100 standing hip extensions (each leg)
• Stretched 

Rundown: today was good, no slips on the diet and the workout was great. Also, water amounts have increased from my normal 60 oz to 72 oz or more. The time between meal 1 and 2 & meal 2 and 3 was a little too long (at 4 hours instead of 2-3 hours between meals). And eating dinner at 9:30 is a little late, I'd like for it to be no later than 8:30. I need to have my last meal 3 hours before I go to bed. The 5 almonds at 11:00 p.m. were satisfying a snack craving -- could've done without those. 

Hot Body Challenge: Day 10 Food & Workout Log

9:30 a.m.
.5 oz sausage pattie
1 slice whole wheat toast with Parkay butter spray
1.5 eggs scrambled
1/2 grapefruit
coffee with 1.5 tsp sugar, 1.5 non-dairy creamer, 1 tbs Cool Whip

1:00 p.m.
3 chicken tenders pan cooked in olive oil
1/2 cup brown rice
1/2 cup peas

4:30 p.m.
1/2 cup Greek yogurt with 1 slice cantaloupe and 1 tsp Splenda
1/2 cup green grapes
12 almonds

9:00 p.m.
1 black bean turkey burger with .25 oz peperjack cheese & tomato and corn salsa topping
1/2 cup whole green beans

Water total: 72 oz
Workout:

• upper body routine of my Get Me Total Bodied Workout
• 100 squats
• 10 min cardio circuit
• stretched  

Rundown: today was good. I ate well, except there was a long gap between my 4:30 meal and my 9:00 dinner. I should have had a little something around 6:00. Water intake was increased, so that's good.