NUTrition Tip of the Day!

In case you haven't heard that nuts are good for you, I'll give you the 411 in a nutshell! (Couldn't resist - sorry!)

Whether you prefer peanuts, almonds, Brazil nuts, cashews, hazelnuts, macadamia nuts, pecans, pine nuts, pistachios or walnuts, eating 1.5 oz. per day as part of a diet low in saturated fat and cholesterol can:

- Lower your chance of heart disease

- Serve as a good source of protein, fiber, and Omega 3 essential-fatty acids

- Include most of your daily requirements of folic acid, niacin, vitamins E and B6, magnesium, copper, zinc, phosphorus, and potassium...

- May help curb your appetite

- Full of antioxidants and phytochemicals (cancer-fighting agents)

But here's the bad news...

They are extremely high in calorie. In fact, most nuts average about 190-200 calories and 15-17 grams of fat in just 1/4 cup. (Counted out, that's about 15-20 almonds to give you an example!) When you get going, it's sometimes hard to stop...

Good thing I never end with the bad news!

I've recently discovered a new snack - dry roasted edamame!

If visions of Japanese restaurants and fuzzy green pods come to mind, you're right. However, when you remove the soybeans from the pod, dry them and roast them - the result is a nutty texture and flavor, and get this - with all of the same healthy benefits and more!

1 serving (1/4 cup) of dry roasted edamame has only 130 calories, 4.5 grams of fat, and DOUBLE the protein of the average nut - 14 grams! 

So whether you sprinkle them on a salad, eat them plain as a snack, or couple a handful with some fruit or yogurt for breakfast, go nuts! (That's two in one post...sorry again!)

X-Tra info - *If you're a fan of buying in bulk, you can get a huge canister of them at Costco for CHEAP! Just remember to go ahead and put a 1/4 measuring cup inside so you don't get carried away.)*

Pizza Night!

You've had a long week at work, but FRIDAY is finally here! You want nothing more than to get home from work, call Dominoes and curl up on the couch to watch a good movie. You could do that...but if you did, what would all of your hard work being healthy through the week be for? Although the version that comes delivered to your door is less than healthy, pizza can actually be a diet-friendly option if you make the right choices - and it doesn't take much more work than calling for delivery!  

Here is my favorite recipe for Hawaiian Pizza. Enjoy!  

You will need:  

- Whole wheat pizza crust (I prefer thin crust.) 

- 1 can - Organic Pizza Sauce 

- 3 cups - Fat free or part-skim mozzarella cheese 

- 1 package of Canadian Bacon 

- 1 small can of pineapple tidbits  

Instructions: 

First, spread pizza sauce on top of the crust. Top the sauce with the 3 cups of cheese. Next, evenly distribute the canadian bacon. Drain the pineapple tidbits well, then place them on the top of the pizza. Bake at 350 degrees for about 20 minutes or until the crust is golden brown and the cheese is completely melted. Let it cool for a few minutes before cutting.  

As an extra tip - cut your 1-2 slices, then go ahead and cover it with aluminum foil and put it out of the way so you are not tempted to go back for more. If you think you might still be hungry, pair it with a veggie-filled salad tossed in a light vinaigrette dressing.

Desk Jockey Domination!

You know the drill: The alarm goes off, and you hit snooze as many times as you possibly can. Finally, you realize that you're going to be late if you lay in bed another second, so you spring up, rush to get ready, and fly out the door - only to get stuck in rush-hour traffic. You finally arrive to work, still frazzled and stressed from the morning. Good thing you had to rush around getting dressed because that's the most athletic activity you're going to get for the next 9 hours...

If you have a desk job, I know you can relate. In fact, the statistics show that desk jockeys:

- Have a slower metabolism

- Exercise less

- Weigh more

- Have more health complications

However, even if you have a desk job, there are things you can do to battle the consequences.

1. Don't skip breakfast.

Get up early enough to eat breakfast before you leave your house. Skipping breakfast will cause you to overeat the rest of the day. If you eat in the car on the way to work, you are concentrating on other things, so it may take your body longer (and more calories later) to recognize that you are full.

2. Bring your lunch.

By bringing your lunch, you can always ensure that you have a healthy option to eat for lunch. Plus, you can control your portion sizes!

3. Have healthy snacks at work, but don't put them on display.

Out of sight, out of mind. If you see food on your desk, you can trick yourself into thinking that you are hungry when you're not. Put healthy snacks like fruit or nuts in the back corner of a drawer.

4. Drink more H20.

Many times, we think we're hungry when we're just thirsty. Before you reach in your desk for a snack, drink some water and wait 20 minutes. If you are still hungry, then head for your fruit stash.

5. Get as much movement as possible.

Instead of emailing someone across the hall, head over there yourself. Don't pride yourself on the front row parking spot. Park in the back to get more steps! ALWAYS choose the stairs over the elevator. Use 15-20 minutes of your lunch break taking a walk outside. There are lots of ways to add small bursts of activity to your day.

6. Workout right before or right after work.

If you are a morning person, take advantage of it and get your workout in early. This way, your workout is done before life gets in the way AND your metabolism will be increased all day long. If you don't function before 8 a.m., pack your gym bag and hit the gym before you come home or do your workout DVD as soon as you walk in the door. You know the second you hit the couch, you're done...and you'll regret it the next day. Get your workout done so you can relax guilt-free!

7. Cooperate with a co-worker.

Find a friend at work who has similar health and fitness goals. You are more likely to stick to it if you have someone close by who will brown-bag it and take a short power walk with you.

8. Lower your heels.

Alright, ladies - the last one is for you. (And guys, if this one is an issue for you - that's a whole other topic for another day!) :) High heels put a strain on all parts of your foot, your ankles, and your knees. 3/4 - 1 inch heels should be as high as you go. Jimmy Choo will forgive you - I promise - and your body will thank you.

Get Perky with Jerky!

One of the first things you learn when you are aiming for a healthy lifestyle is this: Natural and raw foods are much better for you than anything you can get out of a vending machine. But the packaging of chips and candy bars is so much more convenient, isn’t it?

What if you could have the best of both words? You can! Introducing PINEAPPLE JERKY from our friends at Jerky.com!

Though when I say "jerky," most people immediately drift to thoughts of Hulk Hogan and "SLAM INTO A SLIM JIM!" In the words of Lee Corso, "Not so fast, my friend!" Once dehydrated, these foods that would normally go bad quickly can be stored in an airtight container and stay good for months. (Meaning, CONVENIENT and HEALTHY snack!)

Now - be warned. Most packages of dehydrated fruits that you will pick up at the store contain sugars and preservatives - two things you should avoid as much as possible. But our friends at Jerky.com have made sure that their jerky contains all natural ingredients! Meaning - you still get all of the essential enzymes, amino acids, vitamins and minerals that the fruit has before it is dehydrated.

Here's the 411 on the Pineapple Jerky we sampled:

Jerky.com (based in Witchita Falls, TX) starts with only the purest pineapple - straight from Maui, Hawaii! It is dehydrated at a heat that allows all the nutrients to stay. After it's removed from the dehydrator, the jerky is lightly glazed with honey - also full of antioxidants! Then, it's packaged and ready to be delivered to you! This snack not only satisfies your hunger, but it will keep sweet cravings at bay! It genuinely feels like a treat. 

So, whether you head to Jerky.com or call 1-877-97-JERKY - try some today! In addition to pineapple, there are all kinds of meat-based treats as well!

Click on the title of this post to get a package today!

More reviews to come...

SUPERGIRL Shoulder Press

Today's fitness programs tend to focus on functional fitness, which refers to exercise that simulates real-life activities and uses a wide variety of movements through a wide range of motion. This concept of “functional training” is mainly composed of compound exercises.

Compound exercises are multi-joint movements that work several muscles or muscle groups at one time. A great example of a compound exercise is the squat exercise, which engages many muscles in the lower body and core, including the quadriceps, the hamstrings, the calves, the glutes, the lower back and the core.

For anyone trying to get the most out of their training program, you NEED compound exercises. Why?

- You burn more calories.

- They simulate things you actually do in your daily life.

- You get a full body workout – only faster.

- They improve your balance, coordination, and reaction time.

- You will increase your joint stability and muscle balance.

- They help keep your heart rate up – so not only are you strength training, but you get a bonus cardio workout!

- Eventually, these exercises will help you be able to exercise longer with less muscle fatigue.

- With time, you will be able to lift more weight because you’ll be stronger!

- By improving balance and stability, these exercises decrease your risk of injury while exercising.

Here’s a great exercise to get you started: SUPERGIRL SHOULDER PRESS

(Men – don’t be offended. You can do SuperMAN shoulder press. I just wanted the pink logo on my page.)

Step 1: Begin by standing with your left foot flat on the floor and your right leg extended behind you, toes pointing down. At the same time, hold a pair of dumbbells at shoulder height, keeping your elbows pointed down. (Each time you do this exercise, you should use heavier weight.)

Step 2: Press the dumbbells upward in a shoulder press, while lifting your right leg (the back leg) straight behind you in a glute raise.

Step 3: Repeat Step 2 15-20 times. Repeat on the opposite side 15-20 times. You will feel this all over, but especially in your shoulders and glutes!

Chocolate PB Banana Smoothie

This is one of my favorite things to make for breakfast. Especially if you work out first thing in the morning, this is a great way to cool down after working up a sweat!

Chocolate Banana Smoothie

* 1 serving chocolate whey protein powder (Beachbody's is my favorite - To check out my store, just click on the title of this post!)
* 1/2 banana
* 1 TBSP natural peanut butter
* 1 packet Splenda (optional)
* 8 oz. water
* 7-8 ice cubes

Put all ingredients in a blender. (A small blender like the Magic Bullet works best.) Blend until there are no chucks of ice left. And instantly - you have a protein-packed healthy breakfast!

WARNING: This smoothie is so good - it can be addicting!

8 Tips for Masering Portion Control

Eating healthy, especially when you are used to eating whatever you want, can be overwhelming at first. What do I eat? How often do I eat? How long should I wait before/after exercising to eat again? You know the drill. However, the best thing to master first is portion control: how much do I eat. You’ll see – it’s much easier than you think!

Just eat half.
You can cut the calories of your favorite foods by 50% without changing anything – just eat half! For example, if you normally eat a deli sandwich at lunch, eat half of it. (Dining out? Ask for a carry-out box as soon as your meal comes out. Put half of it away before you even take the first bite!)

Make smarter swaps for your sides.
Replace your chips with carrot sticks. Still hungry? Reach for a piece of fruit instead of chocolate for dessert. Produce takes longer to eat – and digests slower – than other foods. This will give you more time to notice that you’re getting full. (Not to mention, the additional fiber will help you feel much more satisfied than chips – which are empty carbohydrates.)

Resist the urge to upsize.
There is no need to upsize the already oversized “meal deals” at fast food chains. In fact, staying away from combos is probably always your best option. A side salad is always your best side instead of fries, and you don’t need the soda either. (If you absolutely MUST have something – you know those days that only a hamburger and fries will suffice – order the kids meal. Just a few decades ago, that was what we considered to be “normal-sized” portions.)

Good things come in small packages.
If you know that “once you pop, you can’t stop,” don’t buy the large bags. Most products come in mini-sized packs now, so try to limit yourself to buying these only. If you are budget-minded, buy the big bag, but divvy out the contents into single-servings in Ziploc bags AFTER you’ve just eaten (so you won’t be tempted to snack as you divide them out.) As a side note, you can do the same thing with leftovers. Instead of just sticking the whole dish in the refrigerator, go ahead and store it in individual serving containers. Instantly, when you go to reheat, you’ve limited your food intake without additional effort!

Say no to buffets!
Unless it’s the salad bar at Jason’s Deli, JUST SAY NO! It’s nearly impossible to practice portion control in an “all-you-can-eat” situation.

Keep seconds out of sight.
Keep pots and dishes away from the table where it’s too easy to dive in for more. Remember, it takes 20 minutes to feel satisfied. Wait a while, and you may realize you aren’t hungry for a second serving after all!

Use your hands.
You can use your hands as an easy guide for portion control.

• Palm = Proteins:
 Make protein portions the size of your palm. Protein is found in products, like fish, meats, beans and cottage cheese.

• Thumb = Fats:
 Fats are important but also very dense, so match portions to the size of your thumb. Good fat sources are avocados, olive oil, nuts, and seeds.

• Fist = Fruits & Grains: Your bread, fruit, cereal, rice, and grain portions should be about equal to the size of your closed fist. (Plus, make sure it’s whole grain!)

• Hand = Veggies: 
Open your hand and spread your fingers as wide as you can. That is a good vegetable portion. Raw vegetables are loaded with fiber and nutrients, and contain very few calories.

Treat yourself!
Every once in a while, you need to let yourself indulge in a “forbidden food.” This will keep your from feeling deprived. You can stop a binge session before in starts by allowing yourself a treat ever so often.