Here’s a recipe to spice up your breakfast. Egg whites, fire-roasted green Chile and diced tomatoes create a tasty omelet that is bursting with flavor and packed with protein. Serve with a side of salsa and sliced avocado.
Here’s what you need…
Nutritional Analysis: One serving equals: 163 calories, 5g fat, 6g carbohydrate, 2g fiber, and 26g protein.
It’s nasty weather here in Calgary as you can see….I often wonder why I even live here ———————————————->>
When I take my poor dog Sev, outside, it seems so horribly unfair that I get all bundled up and he wears nothing (he hates the Christmas sweater that Hannah got him….picture coming soon.)
For me, it’s a Snow Day workout at home and then it’s the perfect day to do something I don’t normally do…Read on.
Here’s what you’ll do for the workout… 10 reps of each:
Repeat this 3 to 5 times depending on your time, energy and fitness level or how much snow you need to shovel
For more fun at home ideas, you check out my program for full video follow along workouts that you can do with very little time, space or equipment.
Now I’m gonna go do some baking…(This is not a typo.)
My daughter, Hannah is quite the cupcake baker so I want to surprise her with some ‘healthy’ cupcakes. I’m experimenting for Christmas and figure that I’d best do a trial run. I’m going to try to make the recipe below. I certainly don’t want to go outside to face the elements, so I may as well stay warm cookin these:
My good friend Belinda Benn created “Sinfully Healthy”, a set of cookbooks which include 24 healthy (and unique) cupcake recipes like:
Each cupcake is delicious and actually good you because they’re power packed with super food ingredients, such as quinoa, maca powder and goji berries and use alternative sweeteners like Stevia. This means you get the same rich taste without all the sugar, fat and calories.
I also like that Belinda includes instructions for making ingredient substitutions on your favorite recipes to make them healthier. So Hannah can swap out the ingredients in HER recipes to make them healthier. Thankfully she’s at an age where she’s willing to do this, the whole ‘I won’t eat it cuz it’s healthy’ stage is long past.
If you’re interested in the Sinfully Healthy cookbook package, it includes:
I can never have enough HEALTHY recipes to help my horrid cooking, but my cooking is actually improving
Let’s talk abs…I want to reveal three mistakes that most make when training their abs and what you can do differently. I have to give my friend, Kate Vidulich credit as she’s shared these ideas with me. You can learn more about mistakes people make when looking to flatten the mid section HERE.
Who would you rather look like?
Most people I know would prefer to look lean and toned like the sprinter. While the marathoner is slim, typically they don’t have the muscle tone or shape that women desire.
As you know, marathon running is an endurance event and the bodies of those doing a marathon reflect the nature of their sport. They build ‘endurance’ but not shapely muscle as sprinting does.
One big mistake with training the abominals is that many take the ‘marathon’ approach: more is better.
Wrong. Instead of doing more reps in your workouts, you need to progress the exercise to challenge yourself. For example, once you master lying leg raises, try doing a Hanging Knee Raises, Ab Wheel Rollouts or another unique variation.
Mistake # 2 – Train Your Abs Every Single Day
Even though it was traditionally thought MORE exercise is considered BETTER, it is completely unnecessary to train your abdominals every day. In fact, this can destroy your neck and back. Your abs are involved in EVERY other exercise you do, (because you’re avoiding seated machine exercises and you’re doing compound movements right??). So since you’re engaging your abdominals with other exercises, keep your targeted ab training to 3-4 times per week (but go hard!).
Mistake # 3 – Only Move Through One Plane of Motion
Your abs are more than just the ‘six pack’ or rectus abdominus. There are actually four layers to your abdomindal wall. The idea is to train your abdominals in three dimensions to support its main roles: stabilization, rotation, resisting movement and lending support simultaneously.
The most popular abdominal move is the crunch. This move will target the rectus abdominus almost exclusively (along with the hip flexors). As well, it only works the core in one plane of motion.
You need to train ALL muscles in your stomach and lower back, through multiple planes of motion. By adding exercises like core rotations or diagonal wood chops to your routine, you’ll feel those muscles fire as you create hard-rock abs.
Then get all of Kate’s Ab Accelerators to drop up to 15 pounds in 21 days. Plus, you’ll get her exact “minimum dosage” on how to keep off that flub.
Recently I got to visit my pal Kate in NYC and she took me through one of her new Ab Accelerators.
This is a great little combo that will help you maintain your abs in minimum time.
12 superman planks
10 bodyweight chops
10 crab crawls (I call them spider crawls)
rest 30 seconds
Do Three rounds.
Grab Kate’s Ab Accelerators HERE and get ALL this:
Here’s a healthy burrito recipe to sink your teeth into. Whole grains, lean protein and crunchy veggies make this a recipe that you’ll come back to time and again. Serve with a side of your favorite salsa.
Here’s what you need…
Nutritional Analysis: One serving equals: 380 calories, 7.8g fat, 45g carbohydrate, 7g fiber, and 31g protein.
I’d have to say that my feelings were hurt by what an ‘ex’ wrote me.
I say ‘ex’ because she’s now an ‘ex-reader’. I can only guess that this person probably has some of her own issues unrelated to me, but it still is a little disheartening.
*Read from the bottom up on the string of emails
She sent this email after reading the tips that I posted in 8 Tips in NYC. (Click on the link to take you to that post.)
My thought is that this comment from this person is a little cowardly. It’s easy to be critical behind a keyboard. I’d appreciate any thoughts you have on the subject. My purpose is to provide helpful tips and advice. My assumption is that’s why you’re here.
Any advice you can offer me to support YOU further is much appreciated.
Make sure to let me know how you feel about ‘Barb’ and her emails in the comment section…
-17C never felt so good.
I arrived back in frigid Canada last night after an amazing week spent exploring NYC with my daughter. It was the kind of mother daughter trip I only dreamed of having. Mom’s in the crowd would understand.
But it’s good to be home.
Here’s an example of a healthy and balanced packed lunch. Try this one out, and then use it as a springboard for your own creative lunch ideas. Don’t fall into the trap of eating the same thing day after day. Remember to use the 7 steps above to create your perfect packed lunch.
Here’s what you need…
For the wrap:
For the veggies:
For the yogurt:
For the trail mix:
Nutritional Analysis: One serving equals: 547 calories, 19g fat, 39g carbohydrate, 12g fiber, and 55g protein.
What if I told you to STOP eating one food?
What if I told you that food was bread?
Yes, you’d probably want to punch me. I love bread, or I used to. I practically never eat it anymore. If I do, it’s the sprouted wheat variety, I’ll have one slice early in the day so my body can process it. I don’t feel sluggish and tired and I don’t get an urge to eat an hour later.
Today many breads aren’t as healthy as they were years ago. Often they contain high fructose corn syrup. Yuck. This will play havoc with your blood sugar. Studies have shown that the brain doesn’t really recognize high fructose corn syrup and can’t push the ‘satiate’ button in it’s presence. Notice how you just never feel ‘full’ when you eat anything with high fructose corn syrup? This is why.
The key when you eliminate a food, is to make sure that you’re eating OTHER foods that will satisfy and fill you up.
This was simple and yummy. Who’d a thunk how versatile Greek yogurt is? I used it in my chicken salad and then made dessert with it:
While most women my age are struggling with weight gain, I don’t seem to have any trouble with a ‘muffin top’.
Honestly, I’m not trying to brag or rub anything in. My fitness boot camp is filled with 40+ ladies asking my secrets. My email blows up from readers asking the same.
I’m constantly preaching the same sermon: solid nutrition along with hard training, also stop eating bread.
Keep it simple.
Simply ….pass on the bread basket. You just don’t need bread. Slowly replace it with other, more nutritionally dense choices.
‘Gluten free’ is the ‘new black’ when it comes to the dieting world. There’s no need for EVERYONE to go gluten free. There are those that gluten truly is a serious health issue, and then there are those that could just benefit from eating less calories from gluten products (like bread).
Whether you need to eliminate all gluten from your diet or whether you feel you could just benefit from eating less gluten, having some tasty recipes to help is a great option.
Like I said, I’m no whiz in the kitchen, but his recipes have helped me create some pretty tasty eats. I don’t even miss eating bread when I eat tasty food.
Take a look at Dani’s Home Cooking for Fat Loss and consider replacing bread in your diet. You’ll have less belly fat for it.
There’s nothing better than a warm bowl of soup on a chilly fall day. This soup contains kale, a superfood that is packed with vitamins, minerals and cancer-fighting enzymes. It contains loads of vitamin A, vitamin C, B6, manganese, calcium, copper and potassium.
Here’s what you need…
Nutritional Analysis: One serving equals: 112 calories, 2g fat, 20g carbohydrate, 7.3g fiber, and 6g protein.
Most creamy soups are filled with fat – but not this one. Indulge with this healthy carrot soup. Serve with a side of lean chicken breast or grilled fish and a small salad for a balanced meal.
Here’s what you need:
Nutritional Analysis: One serving equals: 187 calories, 4g fat, 27g carbohydrate, 5g fiber, and 5g protein.