Avoid Holiday Weight Gain this Season

Are you on a role with your diet and fitness plan and are afraid you might blow it during the holiday season? Or are you just not there yet with your food and exercise plan but promise to lose weight in the new year?
The best way to get started on a weight loss regimen is to not gain a ton of weight right now. Just think how hard it is to lose those last 10 pounds. Then, if you go and pack on 10 more during the holidays its going to be even harder to lose that unwanted weight.
Start good practices now in your getting healthy or staying healthy stages and begin with drinking a ton of water.. Every time you eat, drink a full glass of water before hand. This will help fill you up and keep you hydrated. Another tip is to bring a healthy appetizer or side dish with you to parties and events. No one will turn down food, and this appetizer below is sure to be the talk of the party. Plus your more likely to eat what you bring!
If you really struggling with worries of weight gain, kick up your exercise during the holidays to help with the extra calorie burn since your most likely be consuming more calories.
And if your just stuck and need help, you can always come in and talk with our nutrition counselors and well get you on a plan!
In the meantime, take this turkey with you to your next party and you'll be sure not to gain any pounds during this party!

31 Days of Fruits and Veggies (and Fiber)

Do you know women need 25 grams of fiber a day and men need about 35 grams? Why you ask? Well first of all you need to go to the bathroom regularly right? Plus fiber helps to clean out your system of toxins, helps you to lose weight because you feel more full so you DONT overeat, and in the long run has benefits that prevents heart disease due to high cholesterol and other issues.

So I dare you to try to get in your daily dose of fiber EVERYDAY! Try it! Here is a little help....

Fiber

Easy Crockpot Fall Recipes

Fall is here and we have a million things going on……kids have sports…we have to get to the gym….husband or wife is working late…..homework needs to get done, etc.

Well, it’s finally time to break out the crock pot that you put away last spring. These recipes will help make your lives a little easier and your belly a little flatter. These recipes from Tone it Up all use WHOLE foods so you’re not messing around with processed crap that can lead to weight gain over time. Try a new one each day this week!!

EASY CROCKPOT RECIPES FOR THE FALL

White Bean Turkey Chili

1 lb. Lean Ground Turkey
2 Tbs.Olive Oil
2 Cloves Garlic, finely chopped
1 White Onion, diced
4 Cans Navy Beans (15 oz.)
1/4 cup fresh Jalapeno Pepper, diced
1 Tbs. Cumin
1 tsp. Cinnamon
1/4 cup Sweet Corn
1 Cup Pinot Grigio (or your favorite white wine)
3 cups Vegetable broth
Oregano
Top with finely chopped Cilantro
+ If you like spicy add in a little chili powder and cayenne pepper ;)

Saute garlic. Add ground Turkey into the skillet. Cook on medium heat while breaking the meat up with a spatula. Remove from skillet and place in crock pot. Saute onion until it turns clear. Add to crock pot. Add in the rest of the ingredients.  Cook on low for 6 hours or so.

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Greek Chicken

1 cup Quinoa
1 Small Whole Chicken (3-5 lbs.), skin removed
1 Red Onion, diced
2 Cups Vegetable Broth
1/2 cup Greek Yogurt
Juice of 1 Lemon
1 Tbs. Oregano
1 Tbs. Basil

Place all ingredients except chicken and quinoa in crock pot and stir well. Add in chicken (you can keep it whole or break it into breast, thigh, leg, wing etc. This recipe also works with frozen boneless, skinless chicken breasts… just defrost first). Cook on low for 6+ hours. Use a thermometer to make sure the internal temperature of the chicken has reached 165 degrees (F).

Right before serving cook quinoa on stove top according to package instructions.

Serve chicken on top of quinoa and top with excess sauce from the crock pot & garnish with sliced black or kalmata olives and cucumber slices.

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Savory Fall Stew

1 Cup Lentils
3/4 Cup Quinoa
1 cup Water
2 Quarts Vegetable Broth
2 cups Mushrooms, sliced
1 cup Carrots, sliced
1 yellow Onion, diced
1 Tbs. Black Pepper
1 Tbs. Basil
2 cloves Garlic
2 tsp. Thyme

Mix ingredients together in crock pot and cook on low for 4 to 6 hours.

My FAVORITE HEALTHY Breakfast

CHOCOLATE PEANUT BUTTER CUP OATMEAL!! 

If your a sweet craver like me, you HAVE to try this breakfast! Its dessert for breakfast, its kid and weight loss friendly, and its so easy.....all you need is 4 ingredients....

Oatmeal is full of fiber which helps us lose weight and helps prevent heart disease. If your having cholesterol problems, you have to try oatmeal. I bet if you eat oatmeal 4-5x a week, your levels will go closer to where they need to be so give it a try!

Chocolate Peanut Butter Cup Oatmeal

Ingredients
-1/3 cup oats (I prefer multi grain not rolled)
-1/3 cup unsweetened Chocolate Almond Milk (for the kiddos I would use sweetened or a pinch more of sweetener)
-1/3 cup water
-1 tablespoon of PB2
-1 teaspoon stevia, truvia, honey, or sweetener of choice

Directions
Mix all ingredients and zap in microwave for about 2 minutes. You could also make this on the stove top (make the oatmeal more creamy) but you might need to add a tad more liquid.

Please try and give me your feedback!!!

5 DAYS of DINNERS for ONE!

I hear all time how hard it is to cook for one person and how hard it is to eat healthy when you’re home alone. Most of us, when eating alone, eat cereal or popcorn for dinner, then realize were still hungry so we eat more, then again eat more and end up eating more than a real dinner.

Well I think it’s important to eat healthy, even if you’re eating healthy alone! I came up with 5 days of dinners that are easy and delicious. I also think these will become regulars on your grocery shopping list, they are on mine!

5 Days of Dinners for One

Springtime Stir-Fry.  Combine 5 asparagus spears (quartered lengthwise), ½ cup snow peas, ½ cup broccoli florets, and ¼ cup fava beans (shelled) in a pan coated with cooking spray, and heat over medium-high heat. Cook for 4 minutes. For your sauce use, heat 2 tbsp. coconut oil or canola oil with ½ tsp. grated ginger and 1 scallion (chopped), and toss with cooking veggies. Cook for an additional 3 minutes or until veggies are softened but still crisp inside. Serve over quinoa or if you’re watching carbs, sauté up some cabbage and serve over that.

Protein-Packed Lettuce Wraps Start with a composed salad, such as egg salad, chicken salad, or tuna salad. Use Greek Yogurt as a substitute for the mayo if your making your own.   Spoon into soft lettuce  (like Bibb or butter) and serve. If you prefer more crunch, try endive, Romaine, or Napa cabbage leaves instead.

Chicken Wraps  Whole-grain tortillas turn any standard sandwich into a meal worth remembering. Combined with rotisserie chicken or the ready-to-eat grilled chicken strips found in the refrigerated section, these fiber-filled wraps make quick work of dinner. Start with (you guessed it!) veggies: carrot strips, cucumber slices, lettuce leaves, chopped tomatoes or pepper strips. Pile on the lean protein and finish it with a tasty condiment to add flavor and moisture. Go beyond mustard and mayo with hummus, Greek yogurt dressing, or salsa.  Another option : No-cook fajitas. The chicken is the only ingredient that requires cooking; if you use ready-made meat, you can just assemble and eat.

Loaded Sweet Potato.  Prick 1 sweet potato with a fork 4 to 5 times. Microwave on a paper towel or a microwave-safe plate for 4 to 5 minutes. Split open lengthwise and top with 2 tbsp. nonfat Greek yogurt, 1 tsp. honey, 2 tbsp. drained and rinsed black beans, and a pinch of paprika.

BBQ CHICKEN COBB SALAD Yield2 servings- Use the second serving as your lunch for tomorrow! INGREDIENTS ·         4 slices turkey bacon, diced ·         2 boneless, skinless thin-sliced chicken breasts (4 oz. each) ·         Kosher salt and freshly ground black pepper, to taste ·         3 tablespoons BBQ sauce, or more, to taste ·         2 large eggs boiled and chopped ·         5 cups chopped romaine lettuce ·         2 Roma tomatoes, diced ·         1 avocado, halved, seeded, peeled and diced ·         1 cup canned corn kernels, drained ·         1 cup canned black beans, drained and rinsed (You could use your own ranch dressing or make your own) FOR THE BUTTERMILK RANCH DRESSING ·         1/4 cup buttermilk ·         1/4 cup plain Greek yogurt ·         1/4 cup sour cream ·         1/2 teaspoon dried dill ·         1/2 teaspoon dried parsley ·         1/4 teaspoon garlic powder ·         Kosher salt and freshly ground black pepper, to taste

Southwestern Stuffed Bell Peppers YIELD: Makes 2 servings (1 pepper half a serving) INGREDIENTS: 1 bell peppers, any color 1/4 cup instant brown rice 1/2 cup chunky-style mild salsa 1/4 cup canned black beans, rinsed and drained (optional) 1/4 cup frozen corn 1/4 teaspoon chili powder 1/8 teaspoon cumin 1/8 teaspoon salt 1/8 teaspoon pepper 2 slices sharp cheddar cheese (can omit) 1 Tbsp. chopped fresh cilantro (sprinkle over top) DIRECTIONS: Cut peppers in half; remove seeds. Place in a shallow baking dish, cut-side down. Bake in preheated 425°F oven 15 minutes or until skins begin to bubble and peppers are just tender. Boil 3/4 cups water in a medium-sized saucepan. Stir in rice; return to boil. Reduce heat to low; cover and simmer 5 minutes. Stir in salsa, beans and corn, and mix lightly. Add chili powder, cumin, salt and pepper. Fill baked peppers with rice mixture; cover with foil. Bake in preheated 400°F oven for 15 minutes. Uncover and top with cheese slices. Continue baking 5 minutes or until cheese is melted. Article written and adapted by Jaime Gesl

What do I eat for breakfast?

This is such a popular question and also one of the biggest reasons people DO NOT lose weight. When I sit down with people who are trying to lose weight, one of the first things I ask is, “What do you eat for breakfast?” and the most popular answer I get is, I don’t.

I am starving when I wake up so I cannot personally fathom the idea of not eating, but I also understand all of you who have every reason in the world………………I don’t have time…………….I’m not hungry……………..I have to run out the door……………..I want to lose weight so if I skip it, it’s less calories I eat during the day.

All these reasons are making you gain weight actually. If you don’t eat breakfast, your metabolism doesn’t get revved up like it should, so you don’t start burning calories right away and then you most likely tend to over eat the rest of the day.

Breakfast can be simple, eggs and whole grain toast, hardboiled egg and a banana, Greek Yogurt with fruit, whatever……but you need to eat it in order to lose weight and stay healthy.

So, to answer the question, what do I eat for breakfast……..Oatmeal. And I eat it almost every day and not the pre-packaged, sugar filled kind, but good old fashioned oatmeal that literally takes 3 minutes on the stove or in the microwave. I love oatmeal, it fills me up, and I think it has helped me to lose unwanted weight in the past. Plus, being in the health and fitness industry, I love to recommend this to clients because it helps to actually lower bad cholesterol levels if eaten on a regular basis.

So give oatmeal a try. Here is a great link to some easy recipes to make your own quick oats if you need a speedy breakfast in the morning!

http://www.superhealthykids.com/blog-posts/homemade-instant-oatmeal-packets.php

Blueberry Yogurt Bites

How many times are you watching TV after dinner and think, "I just need something sweet!" Or.....the kids come home after school and say, "I'm hungry" and reach for junk in the cabinet.

Well now that fruit is coming into season and is actually on sale at the grocery store, we have the perfect, simple, filling snack to satisfy both of those cravings................Blueberry Yogurt Bites! With this snack you get both protein and good carbohydrate.
Perfect for an after workout snack as well.

Blueberry Yogurt Bites
So easy:

-Wash and dry your favorite fruit when you buy it from the store, I used blueberry's because they are bite sized and easy to work with.
-In a bowl mix one cup of Plain non-fat Greek yogurt and 1 tablespoon of truvia or stevia.
-Line a baking sheet with parchment paper or wax paper
-With a toothpick, stab one blueberry and dip it into the yogurt mixture so its covered and then place onto the prepared baking sheet. Do this until everything is used up.
-Place in the freezer and freeze for at least 1 hour, larger fruit make take longer.
-Enjoy!

Buffalo Chicken Quinoa Bites

Need an appetizer for a party or an easy, fun dinner for the kids? Try this PROTEIN packed recipe filled with chicken and quinoa. Quinoa is a perfect way to get in whole grains and protein all in one bite. This recipe is super simple, so the kids can help, and is a crowd pleaser!

Buffalo Chicken Quinoa Bites

Serves: 4

Ingredients:

·         1 cup cooked quinoa

·         1 cup shredded chicken

·         1/4 cup shredded carrots

·         1/4 cup sharp cheddar

·         1/4 cup buffalo sauce

·         1/4 cup Panko breadcrumbs

·         1 large egg, beaten

·         2 tablespoons whole wheat flour

·         1 teaspoon garlic powder

·         Kosher salt and freshly ground black pepper, to taste

Directions:

1. Preheat oven to 350 degrees F. Lightly oil a mini muffin pan or coat with nonstick spray. In a large bowl, combine all ingredients.

2. Using a small cookie scoop, scoop the mixture evenly into the muffin tray, about 1 1/2 tablespoons for each. Place into oven and bake for 18-20 minutes, or until golden and set. Serve immediately. (Could make a healthy blue cheese dipping sauce.

ELIMINATE HFCS (High Fructose Corn Syrup) to help with weight loss

HFCS is in everything and its incredibly damaging to your metabolism. It kicks up your fat-storing hormones and makes you fat. Fructose (the "F" in HFCS) must be metabolized in the liver. Because of this, HFCS somehow tricks the body into not releasing insulin and leptin, two essential hormones that are usually released after you eat. Without insulin, your body can't use those HFCS calories for energy, and without leptin, your body doesn't know it's full so you keep on eating.

Please, please read food labels and if it has High Fructose Corn Syrup, put it back. Common foods that contain HFCS are breads, ketchup, BBQ sauce, lunch meats, processed foods, etc.

Try this great granola bar recipe as a substitute for all the store bough brands with HFCS.

No Bake “Quaker”-Style Chewy Granola Bars

Adapted from chocolatecoveredkatie.com

(Can be gluten-free)

§  1 cup rolled oats (or gluten-free oats)

§  1/4 tsp. baking soda

§  1/4 cup rice crispies (brown, white, or gluten-free) I prefer brown if you can find them.

§  1/4 cup plus 2 tbsp. oat flour (just take oats, throw them in the food processor and grind)

§  1/2 tsp. pure vanilla extract

§  2 tbsp. coconut oil (could use apple sauce for a lower fat version but won’t turn out as well)

§  1/4 cup agave (Honey will also work)

§  1-2 packs stevia (up to 1/16 tsp. uncut) or 1-2 tablespoons brown sugar or extra liquid sweetener

§  1/4 tsp. salt

§  2 tbsp. applesauce (banana would probably work as well, or pumpkin!)

§  Ideas for the add-ins: mini chocolate chips, chopped raisins or other dried fruit, shredded coconut, chopped walnuts, etc. BUT NOT TOO MUCH!

Directions:

Combine all dry ingredients and mix very well.

In a separate bowl, combine wet ingredients. Stir wet into dry and use a sheet of parchment (or wax) paper to squish evenly-coated mixture into a parchment-lined 8x8 pan (or double the recipe for a 9×13). Squish very, very hard, with a can or something heavy. Put in the fridge until firm then squish very hard again. Cut into bars.

These should stay in the fridge or the freezer.

Apple Granola Sandwich

Need an unprocessed healthy snack for your kids.....or you? Adding protein to any snack is a great way to help keep you full and prevent you from overeating. Everyone should have an afternoon snack. Eating every few hours helps to keep our metabolism rolling so we burn more calories at rest. Protein will help make each of these snacks count and if your working out or exercising (which you should be), protein helps fuel our muscles.

Try this Apple Granola Sandwich for your kids the next time they get off the bus....it is sure to satisfy.

Apple Granola Sandwich
Serves 2

1 apple cut into slices
Natural Peanut Butter
Granola (make sure the sugar content is 8g or less)

Directions:
Spread peanut butter on each slice of your apple. Sprinkle lightly with granola. Put two pieces together to make a sandwich!

Substitution of the Month: Peanut Butter (Plus a link to a healthy peanut butter brownie)

SUBSTITUTION OF THE MONTH:

INSTEAD of peanut butter or reduced-fat peanut butter try Natural Peanut Butter or Almond Butter.

You may think, peanut butter is healthy, BUT are you reading the label? Most peanut butters have a ton of added sugars and artificial junk which means added FAT! The ingredients should simply say peanuts or almonds, nothing else! Natural peanut butter (preferably unsalted) provides the same sweetness without all the extra yuck. Peanut butter can be a great snack with celery, a great addition to your oatmeal, or your smoothie. If you want an even healthier version of peanut butter, try PB2. Even Target now sells PB2.

Check out this recipe for Healthy PB2 Brownies. You could use peanut butter if you don't have PB2 but I would only use 1/2 a cup.
http://www.skinnytaste.com/2014/04/pb2-flourless-chocolate-brownies.html

HEALTHIER “Veg" Enchiladas for Meatless Monday

Recipe: Healthier “Veg” Enchiladas

Serves 4

What You'll Need:

4 1/2 cups mixed vegetables such as diced zucchini, crimini mushrooms, peppers, onions, Brussels sprouts (any veggies you have would work)
2 garlic cloves, minced
1 1/2 teaspoons homemade mexican mix (1 teaspoon chili powder + 1/4 teaspoon paprika + ¼ cumin)
2 teaspoons soy sauce
1/2 cup part skim cheddar cheese
1 cup brown rice, cooked (optional)
1 14-oz can black beans (double if not using rice)
1 1/2 cups salsa verde or regular homemade salsa
4 whole-wheat tortillas or corn tortillas
Salt and pepper to taste

What to Do:

1.      In a large pan over medium heat, sauté veggies until they begin to soften. 

2.      Add garlic, Mexican spice mix, and salt and pepper to taste. Stir to combine.

3.      Drain and rinse the beans. Add them to the pan.

4.      Cook 15 to 20 minutes over medium-low heat to allow flavors to meld and veggies to soften. Meanwhile, preheat oven to 375 F. 

5.      Now it's time to assemble: Fill each tortilla with a tablespoon of salsa verde, veggies, cheese, rice, and beans. 

6.      Wrap and roll up each tortilla and place them in a baking dish, seam-side down. Top each with more salsa verde and cheese.

7.      Cover with foil and bake for 25 minutes. Remove foil and bake for an additional five minutes. 

8.      Remove from oven and serve. Could add guacamole and salsa on top as well.

Lower your cholesterol with this easy, healthy, Chocolate Peanut Butter Oatmeal Recipe

Do you need to lower your cholesterol or just need a new breakfast idea?

Oatmeal is great for a heart healthy breakfast. It’s full of whole grains and soluble fiber which gets our system ready for the day and help to keep us more full for longer. Its also a great cholesterol aid and has been proven to lower LDL (bad) and raise HDL (good).

This is a recipe for ONE serving so if you want to make some for your family or to have another day, just double or triple the recipe for how many servings you want.

Healthy CHOCOLATE PEANUT BUTTER OATMEAL

*2 Tbsp. PB2
*1/3 cup rolled oats
*1/3 cup Unsweetened Chocolate Almond Breeze or Chocolate Soy Milk
*1/3 cup water
*sweetener of choice- I prefer Stevia or Truvia or could use 1 Tsp. of agave
*1 Tbsp. of flax (optional)
*1 tsp. of chopped walnuts (optional)

Directions: 

Combine all ingredients together. Microwave for 2 minutes. Stir, then put back in for 30 seconds.

This could be made overnight and put into the fridge for a quick breakfast in the morning.

Notes: 

Nutritional Facts:

220 calories 7 grams of fat

*If you add walnuts or agave the numbers will change slightly