Inside My Fridge

Sunday, January 30, 2011

One of the questions I am asked most frequently is "What do you eat?"

I somehow missed out on the cooking gene in my family.  Seriously I would rather do just about anything else, than have to slave away in the kitchen.  Give me a toilet bowl brush over a spatula any day!! But I FINALLY found a system that works for me and keeps me on track, but it's all about PLANNING. I spend a couple hours in the kitchen on Sunday so I can have my whole week's worth of meals cooked & planned out...not to mention I don't have to spend even more time in that dreaded place cooking each individual meal! One day and done for the week!

For most people trying to lose weight or live healthier, knowing what to eat is the hardest thing to tackle. And with most people's schedules, they need something quick they can grab.
So in case you are sitting around wondering what's in my fridge.....let's take a look at my fridge cribs' style......

 1. Hummus- I ALWAYS get the cracked red pepper. Big on flavor, low in calories. For 1 Tbsp it's about 25 calories. But I usually just need a light spread of it on a whole wheat tortilla with egg whites. Or if you love Deviled Eggs, I take the yolks out and put in a little hummus. Yum!

2. Sliced Deli Turkey- Since it's high in sodium and it's processed, I only ever have this as a special treat. It tastes good just rolled up by itself. Or of course on some bread with tomato and mustard.

3. Egg Whites! I could not live without these!

4. Frank's Red Hot- a staple in your fridge if you want to spice things up for 0 calories! Awesome on Egg whites!

5. Salsa- I put this on EVERYTHING. Egg whites, turkey burgers, everything...and its only 10 calories for 2 Tbsp.

6.My special Oatmeal Mix- oatmeal with sliced almonds, flax seed, wheat germ and a few raisins. Just add water, pop in the microwave- done.

7. Ground Turkey cooked with Chili powder, red peppers and mushroom,  Heat up, put in tortilla, done.

8. Mini Salads- Mixed greens with cherry tomatoes and mushrooms.  In the morning, I add sliced hard boiled eggs, (sometimes I'll add a couple walnuts or almonds) and a little balsamic vinaigrette and I'm out the door. This is usually my 10:30am snack.

9. Shakeology Mix! 1 scoop Chocolate Shakeology, 1 tsp PB2, and a small handful of ground walnuts. I always have extra shaker cups at work and in my car with bottled water, so I can grab this and go without having to worry about not having a meal.  It's made best in the blender!! I couldn't live without my Magic Bullet! But there are days you just don't have time for the blender.....

10. Mini packets of flax seed- I grab these and throw it on my salad, in my rice, in my shakes. Super convenient!

11. Cooked brown rice- I love having it in indivdual containers, so I can heat up one serving at a time. Plus this way, I can switch it up so I don't get bored.  I can mix it up everything. I LOVE those frozen steamed veggies!! Throw them in the microwave and spoon some out over my rice!

12. Hard boiled Eggs- again, I LOVE my eggs! I put these on the salads, and I am a big fan of just eating them plain.  Take out the yolk and you're good to go. Perfect little snack.  Make it even better with a little salt and pepper or hummus :)

13. Baked Chicken-  I am not good at cooking, BUT I can bake some chicken! I usually bake 5 chicken tenderloins at a time, and then cut them up into small pieces so I can add them to my rice or salads.

14. Whole Wheat Tortillas- What would I do without them?! You can put anything in them....steamed veggies, eggs whites , spinach and salsa, ground turkey.....the sky is the limit!

15. Spinach- another must have in my fridge! I add spinach to anything I can!!

 16. Sliced almonds and walnuts- I add these to my salads, Shakeology, eat them by themselves. So delicious! I heard that keeping them in the fridge helps preserve the healthy fats in them that's where they live now.

17. My snack packs! I LOVE LOVE LOVE fruit! So I have to be able to grab it quickly.  I wash everything on my Sunday prep day- then I made little baggies with a serving. This week red grapes were only $1 a lb! Score!!

18. Naval Oranges- I Love fruit! Enough said :)

19- Granny Smith Apples- I don't think I could live without these.  They are perfect by themselves, on salads or with Peanut Butter (one of my favorite snacks)!!

20. Frozen Steamed Veggies!! You can never have too many!! I have just about every variety that Giant Eagle makes! You have to switch it up so you don't get bored!

21. Frozen Fruit- I have strawberries, blue berries, peaches and mixed tropical to add to my shakes in the morning! Variety is the spice of life :)

22. My Morning Star Chicken Nuggets- a guilty pleasure when I am having a bad day. They make me feel like a little kid again lol

23. Healthy Choice Frozen Meals- This is what I USED to eat everyday for lunch. Now, I still have some left from that era and they are nice to have around just in case....Not every week can go as seemless as the last, and if you are in a's a lot better than some of the alternatives out there...

24. Frozen Chicken- You can't see it, but there is a bag of frozen chicken in there.  I used to buy it fresh, but I could never make it in time...I'd get bored and eat other things.  The frozen stuff is cheaper and lasts longer...can't go wrong there.

Since it is Sunday, the fridge is fully stocked and ready to go! Dishes are all done and counters all cleaned up! I only spend about2- 2 1/2 hours in the kitchen preparing everything. Time well spent!!

By the end of the week, it's usually looking pretty sad. As much as a pain it can be sometimes, my weekly grocery trip has become a relaxation ritual for me. It must be the girl in me, but I enjoy going up and down the aisles comparing products and pricing. Omg! What's this? A coupon! AND it's on sale?! I can die doesn't get any better than that.

From Lethergic to Elated!

Saturday, January 29, 2011

Okay, so I put off my workout all basically ALL morning! Everytime I walked past my workout room my guilt level increased exponentially. But I have to practive what I preach so I finally got my butt in gear and got down to business.

I pushed myself extra hard today because I have been slacking lacking...just going through the motions...and you know what? It payed off!!! I feel a little shaky still, but I am on a workout high right now! I feel like I can conquer the world!! After my workout, I took a look outside and decided it was time to shovel all of the snow in the driveway I've been ingnoring!

It's amazing how pushing yourself can not only put you in an AWESOME mood, but it can make you feel so great that you want to tackle all of the chores around the house:)

Hope everyone is having a great weekend so far! I'm feeling so great I just might have to double up today! I have a beach wedding this summer I need to look good for!!!


4 Pillars of Healthy Eating

Friday, January 28, 2011


Choosing whole foods is a simple way to ensure that what you eat is micronutrient dense and free of unnecessary additives. A "whole food" is any food in its most essential, pure, delicious and basic form: an asparagus spear, a lemon, a scoop of quinoa, or a fillet of salmon. Whole foods are the best ingredients for creating tasty and healthy meals, and, diets loaded with whole and unrefined foods may help keep you healthy.

  • Choose whole, fresh, natural, organic, local, seasonal, unrefined and unprocessed foods.
  • Eliminate artificial flavors, colors, preservatives, sweeteners and hydrogenated fats from your diet.
No matter what type of diet you follow — including those that incorporate dairy, meat and/or seafood — begin to reconfigure your plate so that the majority of your meal is made from an abundance of plant-based foods. When you eat more plants — like raw and cooked vegetables, fruits, legumes and beans, nuts, seeds and whole grains — you're helping your body get the key micronutrients it needs to function at its best.

  • Emphasize plant-based foods, no matter what type of diet you generally follow.
  • Eat a colorful variety of plants to ensure you're getting the best nutrients for your body, which leads to feeling satisfied.
Get your healthy fats by eating whole plant-based foods like nuts, seeds and avocados. Then, work to minimize (or eliminate) the amounts of extracted oils and processed fats you cook with on a daily basis.
  • Choose whole foods (nuts, seeds, avocados) when looking for a micronutrient dense source of healthy fats.
  • Minimize or eliminate extracted oils and processed fats (like margarine).

  • Build your meals around recipes that emphasize plant-based foods.
  • Choose foods rich in micronutrients when compared to total caloric content.

Shake Your Way to Better Skin

Thursday, January 27, 2011

There are so many products out on the market now that claim to improve the condition of your skin.  It's hard to wade through all of the useless stuff and find an effective remedy. But the best solutions are not lotions, they are nutrient rich foods that you can find in the grocery store. 
Avocados that would nourish the skin with essential oils, cherries help fight skin damage and wrinkles, flaxseed oil hydrates skin, and there are many others help improve beauty from the inside out.
Instead of buying all of these foods there is a delicious and ultra-convenient alternative with more beauty benefits than I could have wished for.

I did a bit of digging to find out which ingredients in Beachbody’s own Shakeology® health shake have real beauty benefits.

Here are some of the beauty-boosting ingredients in Shakeology:

Biotin: for healthy hair and skin.
Amaranth (sprouted): has shown promise in the prevention of premature graying of the hair.
Bilberry fruit powder: a strong antioxidant and an excellent free radical scavenger. Helps combat the cell damage that leads to premature aging and disease.
Goji berries: one of the most antioxidant-rich fruits; helps prevent premature aging of skin; contains heavy doses of vitamin C and also linoleic acid, which help to promote collagen growth and keep your skin looking plump and youthful.
Grape seed extract: a natural anti-inflammatory shown to improve elasticity of the skin.
Iodine (as kelp): wonderful for nail growth and healthy hair.
Pantothenic acid: known to reduce toxins and assist with clearing acne.
Vitamin E: protects and helps to repair skin.

Several women who drink Shakeology have noticed their own beauty benefits. Irene D. of Gilford, New Hampshire, mentioned she noticed a reduction in the brown blotches on her neck and décolleté. Also, her hair has become shiny and soft with less breakage since drinking Shakeology. Tami F. from Maine said she loves that her fingernails now grow like crazy and her hair grows like weeds. Jass O. said her nails finally aren’t weak like they used to be.

I couldn’t imagine traveling across the world to find these ingredients. It’s hard enough for me to find time to schlep to the local market. Thankfully, I can dash down to the kitchen at work to get my daily Shakeology fix. If you’d like, you can order yours here and have it delivered right to your door.

In Office Workout

In-Office Fitness
If there's a gym at or near your workplace, that's probably your best bet for a lunchtime workout, since many have programs tailored to get you in and out quickly.
But what if the nearest gym is a 45-minute drive, or costs more than you can afford to spend on lunch? And supposing a rainstorm or heat wave precludes an outdoor walk or bike ride?
You can still get in a quick workout, right in the office.
If you have a private office and you can shut the door for 30 minutes, that's ideal.  If not, try a ladies' room, an employee lounge, a conference room.  All you really need is a few feet of space where you can do some exercises without disturbing anyone.
Here are some office-friendly moves that really work:
  • Chair squats: Pull your chair away from the desk, then stand up and sit down in rapid succession as many times as you can.
  • Leg stretch: Sitting on a chair, bring one leg up so that the ankle of one foot is resting on the opposite knee, then stretch and bend over 4-5 times. Repeat with the other leg.
  • Wall push-ups: Stand facing a wall, with your arms up and palms touching the wall in front of you. Lean into the wall, then push yourself back to starting position.
  • Chest stretch: Sit in your chair and stretch your arms wide out to the sides until your feel your chest start to rise. Bring arms back to center. Repeat five or six times.
  • Knee bends: Still sitting in your chair, rapidly bring your knees as close to your chest as you can. Lower and repeat as many times as you can. You may need to hold onto the chair arms at first, but work toward using only the muscles in your abs and trunk to pull your knees up.
***Most important: If you work at a computer, set up an on-screen reminder to tell you to get up and stretch once every hour

Get Rid of Your Winter Blues with some Chicken & Brown Rice Soup

Wednesday, January 26, 2011

Serves 8

To make a vegetarian version, use low-sodium vegetable broth and substitute quartered button mushrooms or cubed firm tofu for the chicken.


8 cups low-sodium chicken broth, divided 
1 medium onion, chopped 
3 medium carrots, chopped 
2 stalks celery, chopped 
2 cups water 
1 cup long-grain brown rice 
1 small chicken breast (about 6 ounces), cut into 1/2-inch cubes 
1 bay leaf 
1 bunch kale, thick stems removed and leaves thinly sliced


In a large pot over medium-high heat, bring 1/2 cup broth to a simmer. Add onion, carrots and celery and cook about 8 minutes or until onion is translucent, stirring occasionally. Add remaining 7 1/2 cups broth, water, rice, chicken and bay leaf. Bring to a boil. Reduce heat to a simmer, cover and cook about 35 minutes or until rice is tender and chicken is cooked through. Remove bay leaf and stir in kale. Continue cooking just until kale is wilted and tender, 3 to 5 minutes.


Per serving: 130 calories (20 from fat), 2.5g total fat, 0g saturated fat, 20mg cholesterol, 200mg sodium, 17g total carbohydrate (3g dietary fiber, 3g sugar), 11g protein

The Top Ten Mistakes Women Make In The Gym

Women & The Gym: Top 10 Mistakes & Recommendations For Improvement!

Attention ladies! It's time to fill you gym-going gals in on a few things. I have been a regular in gyms around the country for well over four years now, and I've seen so many errors made over and over again, and bit my tongue until it was practically bleeding.

Well, it's time to get a few things off my chest and hopefully help some of you out in the process. I'm about to reveal the most common mistakes I see women make time and time again in the gym. Take a look and see if any of these blunders look familiar.

Number 10:Doing The Same Workout Every Single Day
If you haven't been working out for very long, or you've never had the good fortune of speaking with a knowledgeable trainer, you might not realize that when you break down a muscle it needs time to rest and repair itself.

If you work it every day it will never have the chance to recover, and therefore it will never get any stronger or any more "toned". It's important to give each muscle group a rest of at least 48 hours between workouts. I would go even further and recommend not training each muscle group more than once a week. You may think this sounds crazy, I once did, but if you work a muscle group intensely and thoroughly, you'll see wonderful results giving it a full week of recovery time. Trust me. It works.

Don't be afraid to let those muscles chill out. Rest is just as important as the work. An example of a good four day split would look something like this:

Monday: Chest/Biceps
Tuesday: Legs
Wednesday: Rest
Thursday: Shoulders/Triceps
Friday: Back
Saturday: Rest
Sunday: Rest:

Number 9: Fear Of The Dumbbell
Being a competitive bodybuilder, this one really irks me. It seems so many women still hold the old common misconception that they will get too big if they lift weights. Ladies, trust me, you will never turn into the Incredible Hulk simply by picking up a dumbbell. Nor will you be able to make any significant changes in your body by merely doing hours of cardio.Sure, you can burn some body fat, but what's left under the fat layer once it's burned off? You'll discover, not much. You'll still feel too fat and flabby. It's weight training that gives a woman sexy arms, tight glutes, shapely calves, a flat stomach and an overall appealing shape. Not to mention, the more muscle mass you carry, the more calories you burn even when you're at rest. Muscle tissue is ravenous! You'll be able to get away with consuming quite a few more calories if you get diligent with the weights.

Number 8: Not Drinking

Okay, this one doesn't just apply to the ladies. As a matter of fact, I rarely see anyone in the gym consuming as much water as they should. If you watch a competitive bodybuilder in the gym, you'll probably notice they'll often be carrying a gallon jug along with them. You will certainly see that if you happen to see me working out.
Time after time people have come up to me, amazed at the amount of water I'm consuming. They find it thoroughly amusing, actually. Why's water consumption so important? It flushes toxins. It helps to keep joints healthy. It prevents dizziness and fainting. It keeps metabolism higher. It reduces fatigue. Need I go on?

Number 7: Cardio, Cardio, Cardio

It was once said to me by a trainer who shall go nameless that you cannot do too much cardio. This must've been one of the dumbest things ever uttered in a gym. Of course you can do too much cardio! I've done too much cardio.

I once spent three hours in a row doing cardio because I was under the impression that I couldn't do too much cardio. Did I have an amazing body? Not even close. Not only was I out of shape, I also managed to make myself quite ill.

Still think you need to do excessive cardio to stay fit? Think about this: too much cardio increases cortisol in the body. This results in the tearing down of muscle tissue. The less muscle you have, the slower your metabolic rate. Keep it sane, ladies. I personally like to keep my cardio to 3 to 4 days a week, thirty to forty minutes at a time. Everyone's body is different, of course, so you'll need to do a little investigating to find out how much cardio is right for you.

Number 6: Bad Form On Wide-Grip Lat Pull-Downs 

There are many errors in form I see made by both men and women in the gym, but I've seen numerous women making the same mistake on one particular exercise: the wide-grip lat pull-down. They key word in this exercise is "lat", as in latissimus dorsi. This is one of the large muscle groups of the back.

A lat pull-down is meant to work the back. However, I will often times see women pulling the bar down using only their arms and pulling it down way too low, to about stomach level.
The correct form on this exercise is to grasp the bar with the hands a little wider than shoulder width apart and pull the bar just above the chest, letting the body lean back slightly as you pull down.

As you do the exercise, try not to grab the bar too tightly. Imagine the exertion is only coming from the back rather than the hands. This will help keep the work out of the biceps. If you plan on bumping the weight up quite a bit, I'd suggest investing in a good pair of lifting straps.
Number 5: Trying To Shrink The Waist With Abdominal Abuse

How many times have you walked into your gym and seen a woman, who you've seen most every day you're there, diligently doing crunches, hanging leg lifts, side bends (ugh, I'll get to that one later), ball crunches, oblique twists and any other abdominal exercise known to man? Yes, you'll even see a few guys doing this too.
So many people still believe they can shrink their waists by excessively training their abs. For those of you who haven't heard, it's not possible to reduce the fat layer on top of the abdominals by working the abs. You may create the illusion of a tighter stomach because the underlying muscle will give shape to the fat layer on top, but you can't reduce the fat itself by crunching.
In order to reduce the fat layer on top of the abdominals you must follow a healthy diet and do your cardio. Training your abs two to three times a week maximum will ensure you'll have something sexy to look at once the fat has been reduced.

Number 4: Trying Not To Sweat

This one doesn't need much commentary from me. To all you glamour gals, it's a gym. Sweating is healthy. Don't worry about your eye make-up. Why are you even wearing any? You're there to workout, not to find a date, right? Oh, I'm wrong? My mistake.

Number 3: Wearing Too Much Perfume!

The same woman who didn't want to sweat might be the same woman here. I tell you, there's nothing quite like being on a treadmill, huffing and puffing, and getting a waft of highly potent chemical roses in your face when that certain lady walks by.

What's Worse, People In The Gym Who Reek Of Body Odor Or Of Cologne/Perfume?

Definitely The B.O.
It's A Gym Not A Salon. The Cologne/Perfume Is Worse.
Neither Really Bothers Me.
It's Worse When They Miraculously Smell Of Both.

It's just plain rude to drown yourself in scent and go anywhere in public, but especially to go to the gym where people are breathing heavily. Some people are even sensitive to perfumes and other chemicals. They can have adverse reactions to the scent and become quite ill. Be considerate. Leave the roses at home.

Number 2: Not Consuming Post-Workout Protein

Again, this is a mistake made by men and women alike. If you've just had a good workout and broken down your muscle tissue, how do you expect the muscle to begin the repair process? Most gyms even offer protein shakes, but it's easy enough to make your own.
I suggest using whey protein isolate and adding L-glutamine. Personally, I take in forty grams of whey protein isolate, fifty grams of carbs and 5 grams of L-glutamine. I also take 3 essential fatty acid capsules for healthy fats. Again, everyone is different, so you'll need to do a little investigating to figure out the right amount of protein, carbs, fats and glutamine you should be taking in post-workout.

And now the moment you've all been waiting for. Drum roll please...

Number 1: Doing Side Bends!

Yes, that's right, ladies. I see you gals doing side bends to the left and to the right of me, over and over again. All I can say is STOP IT! By performing this stupid exercise you're doing exactly the opposite of what you're hoping to achieve. You're thickening your waist. I'll repeat that. You're THICKENING your waist.

If you'd like to refer to number five on this list, you will see that you cannot remove fat by working the muscle under the fat. But I find side bends to be even more evil than excessive crunches because it makes you appear wider from the front. As a bodybuilder I have been instructed to never do this exercise, ever! It would diminish any hope of creating a nice V-Taper.

Even if you're not a bodybuilder, why would you want to thicken your waist? I don't think that's the look you're all trying for. Throw the side bends out the window. Never do this exercise again as long as you live!

Okay, if for some reason a physical therapist instructs you to do it because you're coming back from some bizarre injury, go ahead. Otherwise, forget it. Side bends are evil. Remember that!

Now go forth and train with variety, confidence, drink your water, be sane, practice good form, sweat like crazy, throw away that cheap perfume, get your protein in and use good common sense! You'll enjoy your workouts more and see some positive results!

The Old Switcheroo

Monday, January 24, 2011

Let’s face it, we love to eat!  There is no reason why we still can’t enjoy meals and still feel satisfied and full from delicious food choices that make sense.
The fact of the matter is, all foods have a different net worth. For example, in caloric terms, one gram of fat is worth a lot more calories than one gram of protein. Learning how to swap food and condiment choices for lower-caloric options can help you shave extra weight off your hips and thighs, while still being able to feel full.
Here are a few of many calorie-cutting food swaps, very familiar to fitness models, that will limit unnecessary caloric consumption:
  • Fresh Steamed Spinach Leaves, Zucchini or Spaghetti Squash instead of Pasta
  • Canned Crushed Tomatoes with Basil instead of the sugar-loaded Marinara Sauce found in a jar
  • Flavored Vinegars mixed with Dijon Mustard and Lemon instead of High-Fat Salad Dressings
  • Rice Cakes instead of Bread
  • Baked Tilapia instead of Salmon
  • Stevia, Cinnamon and Vanilla extract instead of Sugar
  • No sugar added Almond Milk instead of Soy or Rice Milk
  • Olive Oil spray in place of heaping tablespoons of Olive Oil dumped in pans
  • Baked Butternut Squash instead of Potatoes
  • Zero Fat, No-Sugar added Greek Yogurt in place of Sour Cream, Cheese, Heavy Cream or Buttermilk
  • All Natural Salsa instead of Guacamole
  • Gluten Free Soy Sauce or Chicken Broth instead of Olive Oil
  • Low Carb, sugar-free Protein Powder Recipes instead of High Calorie Desserts
When choosing foods in order to successfully lower your overall caloric intake, always remember these simple stats:
  • 1 gram of protein= 4 calories
  • 1 gram of carbohydrates= 4 calories
  • 1 gram of fat=9 calories

A Better Breakfast Pita Pocket

Serves 2 

This recipe is super EASY!! and is a super tasty way to get vegetables into the morning meal.  You can change it up to suit your taste. Try substituting broccoli or asparagus for the spinach; add sausage or veggie sausage; use warm whole wheat tortillas or naan in place of the pitas.


Natural spray oil 
2 cups packed baby spinach (or 1 cup frozen, then thawed and squeezed) 
3 cage-free eggs, beaten 
Salt and ground black pepper, to taste 
1/3 cup grated mozzarella cheese 
2 whole wheat pitas, warm


Heat a large skillet over medium-high heat. Spray with oil, add spinach and cook, tossing often, until just wilted, about 1 minute. Add eggs, salt and pepper and cook, tossing gently, until fluffy and cooked through, 3 to 4 minutes. Remove from heat, add mozzarella and toss again. Spoon egg mixture onto pitas, fold in half and serve right away or wrap in foil to eat on the go.
Per serving (about 6oz/181g-wt.): 340 calories (110 from fat), 12g total fat, 4.5g saturated fat, 325mg cholesterol, 730mg sodium, 39g total carbohydrate (6g dietary fiber, 1g sugar), 21g protein

Stay on Track and Achieve Your Goals!

Stay on track and achieve your goals! 

It's been almost a month since the New Year began, so how are you doing with your resolutions? Are you having trouble sticking to your goals? Here are five tips to keep you on track!

1. Adjust your plan. 
If you find you're having trouble sticking to the steps you've outlined in your plan to achieve your goals, you need to assess what is hindering you. Reflect on which parts of your plan are not working and adjust them accordingly. 

2. Celebrate the little victories too!
Have you lost five pounds of the 20 you aim to lose? Did you run one kilometer of the five you want to run by the end of next month? Those are big strides on the way to your larger goal and you should be proud of yourself! Recognize that you're doing well and use that to stay inspired! 

3. Choose wholesome rewards. 
Instead of celebrating your achievements with unhealthy treats, give yourself a gift that helps you stick to your resolution. Buy yourself a new water bottle, borrow a new book from the library, take a hot bubble bath or go for a coffee - you earned it! 

4. You deserve it!
Remind yourself that you deserve to achieve your goals! Next time you find yourself making excuses for not staying on track with your resolutions, remind yourself that you are worth making the effort to follow through. 

5. Take it one day at a time!
You will encounter false starts and challenges. But you will also experience progress and triumphs. Don't give up on the big goal because you aren't seeing immediate results or you've slipped up a few times. As long as you remain consistent, you don't have to be perfect. Patience and the ability to pick yourself up and dust yourself off will eventually bring you to your goal. 

Remember, resolutions are difficult by nature. If they were easy, you wouldn't have to work so hard at sticking to them. Each day that you stick to your resolutions is one more step towards making them a lifestyle! 

Quick & Easy Grass-Fed Beef & Veggies Rice Bowl

Friday, January 21, 2011

Serves 2

Substitute shrimp, chicken, tempeh and/or any sale-priced vegetables when making this quick dish with no added fat! Grass-fed beef is a healthier option because studies suggest that grass-fed beef is lower in fat than grain-fed beef. It’s more compassionate toward the animals and the planet, too!


3 tablespoons rice vinegar 
1 1/2 tablespoons soy sauce 
1 1/2 tablespoons honey 
1/3 pound grass-fed beef flank, flap, tri-tip or top-butt sirloin steak 
1/4 pound green beans, trimmed 
1 yellow bell pepper, cored, seeded and sliced 
1/2 small yellow onion, sliced 
1/4 small head red cabbage, cored and roughly chopped 
1 1/2 cups cooked brown rice 


Arrange rack about 6 inches from the heat source in your oven broiler; preheat. Meanwhile, combine vinegar, soy sauce and honey to make sauce. Brush beef all over with 1/2 tablespoon of sauce and broil—watching closely to avoid burning—until medium-rare, 6 to 7 minutes; set aside. Arrange vegetables on a large sheet tray, toss with 1 1/2 tablespoons of sauce and broil, stirring halfway through and watching closely, until softened and just browned, about 5 minutes total. Transfer rice and vegetables to two large bowls. Thinly slice beef and arrange over the top, drizzled with remaining sauce.


Per serving (about 16oz/449g-wt.): 370 calories (35 from fat), 4g total fat, 1g saturated fat, 20mg cholesterol, 810mg sodium, 65g total carbohydrate (8g dietary fiber, 21g sugar), 21g protein

Lead by Example

My mind is buzzing right now.  I’ve been thinking a lot about the call what Lindsay and Josh had to say about leading by example.

I am SOOO excited about this business and helping people reach their potential!! I am literally trying to assimilate any bits and pieces of information that will help our team grow and help ignite an excitement in people about their health and goals.  There are so many opportunities to learn from our leaders and they are ready, willing, and able to help us succeed. But, it is up to US to assimilate the information and USE tools they put in our hands. 

I am blessed to have such great leaders above me with a PASSION for people and PASSION for results! Their enthusiasm is infectious and I want to spread that same feeling to those around me.

We can end the trend of obesity. We can work toward healthier lifestyles. It’s about supporting, informing and encouraging each other.  It’s about sharing our journey and offering guidance. It’s about LEADING BY EXAMPLE!!

RevAbs 14 Day Jumpstart Challenge- Day 4 & 5

Day 4

Agghhhh!! Today was a rough day....Not only did I wake up late, but I forgot to grab my breakfast on the way out the door. Luckily, I have some Shakeology packets and shaker cups at my desk just in case...but I did not have my second snack of the day and did not have lunch until 1pm.
Not exactly how I planned my day to go! Lol

Meal 1: Shakeology

Snack 1: Poorly planned, no snack!

Meal 2: Baked chicken with DELICIOUS steamed veggies (edamane, snow peas, broccoli, red peppers, water chestnuts and mushrooms)

Snack 2: Roasted Almonds

Meal 3: Deli turkey with hummus

The snow was literally insane and I could not get home for almost 2 hours!! You never realize how amazing the feeling of being at your house is until something is keeping you from being there! I almost slid into a concrete wall trying to drive up the hill to my house. I’m sorry, but it doesn’t matter how long you have lived in the North, you never get used to the snow.  I think I should move.

Since I was stuck in the house all night, by myself….I cheated alittle on the challenge and couldn’t help but munching.
So add an apple and yogurt to my daily intake.

Day 5

Meal 1: Shakeology

Snack 1: Steamed veggies from yesterday

Meal 2: Egg white and veggie omlet with salsa

Snack 2: Small chef saled with 4 oz deli turkey- no dressing

Meal 3: Baked turkey burger with salsa over mixed greens

Transform Your Diet in 2011

Thursday, January 20, 2011

Want to change how you eat? You've got to do it one piece of food at a time.

Reducing your waist size doesn't take a miracle. It takes a lot of little steps. Wondering about the foods you should get rid of in order to transform your health and your weight through small dietary transformations? Keep reading.

Buttered Toast. It's relatively light tasting and seems innocent, but buttered toast could be adding unnecessary calories to your diet. Wave goodbye to the buttered side of life and welcome in a little honey, jam, or jelly on a piece of whole-wheat toast. It'll burst with flavor - not extra calories.
French Fries. Like most every other fried food, French fries are unhealthy by nature. If you've got a hankering for something potato-based, opt for mashed potatoes or a baked potato. To get that French fry flavor, squirt a little ketchup on your baked potato or mashed potatoes and enjoy.
Having trouble trading out all your favorite foods for healthier alternatives? Go for one at a time!It takes lots of little steps to make big progress with your health.
Fried Chicken. It may be finger-licking good, but the grease on your fingers makes it clear that fried chicken doesn't do the body good. Instead of frying your chicken, go for the grill or bake your chicken. Doing this will instantly cut down the amount of calories and fat you consume at dinnertime.

Fudge Sauce. Heated up and dripped on a brownie or a pile of ice cream, fudge sauce is the epitome of delectable dessert topping. Shave off some calories without losing that sought-after chocolate flavor by trading our your beloved fudge sauce for chocolate syrup.

Hamburgers or Cheeseburgers. Don't worry - you don't have to give up the magnificent flavor and savor of burgers. But you will need to change the kind of meat you use to make your burger. Instead of the traditional beef burger, go for a turkey burger or a veggie burger. The meat (or lack of meat) is leaner than beef and has just as much flavor!

Macaroni and Cheese. It tastes amazing, satisfied children of all ages and stages, and only takes a few 
minutes to make. Unfortunately, macaroni and cheese is not the healthiest option for you or your children. For an equally easy option, cook some pasta and add some light and healthy marinara sauce. You may never want macaroni and cheese again.

Potato Chips. One of the most commonly criticized snack foods, potato chips beg to be substituted with a healthy alternative. In comes popcorn. But not the buttery, fattening stuff you find in movie theaters. Instead, make it low-fat popcorn that is lightly salted. It tastes great and helps you avoid the long-term consequences of potato chips.

Traditional Desserts. For the most part, there is nothing wrong with a little cake or ice cream. However, the traditional view of dessert is that more is better. To ward off weight gain from taking this traditional view of dessert, swap out your extra large portion of chocolate cake for a cup of fresh fruit or half a serving of your favorite dessert. Either way, you'll get the sweet you crave without going overboard on calories.

White Bread. No matter what is between the two pieces of bread, a sandwich will never be its healthiest with white bread. An easy way to boost your health on a regular basis is to toss out the white bread and go with healthy, whole-wheat bread. You can also trade out your regular pasta for wheat pasta to get another boost to your good health.

Whole Milk. It may be hard for you to drink any milk except whole milk, but going with low-fat, reduced-fat, or fat-free milk will instantly reduce the amount of fat you consume each day. So if you drink milk or use it in recipes, do your health a favor by swapping out whole milk with a healthier alternative.

Try something new tonight!

Celery Citrus Salad with Balsamic & Feta

Serves 4

Crunchy celery contrasts with sweet, tender citrus in this lovely salad that perfectly exhibits how a touch of highly flavorful ingredients--balsamic vinegar and feta--can elevate a dish without adding too much in the way of fat or sodium.


5 honey tangerines, Murcotts or Satsumas 
1 ounce (about 1/4 cup) feta cheese crumbles 
2 tablespoons balsamic vinegar 
4 cups (about 1/4 pound) mixed salad greens 
1 cup roughly chopped celery leaves 
3 cups sliced celery


Squeeze juice from one citrus fruit into a large bowl. Add feta cheese and vinegar and mix with a fork, mashing the cheese to make a dressing. Peel remaining citrus and separate into segments. Transfer to bowl with dressing. Add salad greens, celery leaves and celery and toss well.


Per serving: 110 calories (15 from fat), 1.5g total fat, 1g saturated fat, 5mg cholesterol, 190mg sodium, 23g total carbohydrate (5g dietary fiber, 17g sugar), 4g protein