You absolutely must try these! I made a few changes to a sugar cookie recipe that my family has used. I made them low-fat (so they are VERY diet-friendly), and they turned out incredible!
3 egg whites
2 whole eggs
1 1/3 cups canola oil
4 tsp vanilla
1 tsp lemon juice
1 1/2 cups sugar
4 cups flour
4 tsp baking powder
1 tsp salt
Heat oven to 400' F. Beat egg whites and eggs with fork. Stir in oil, vanilla, and lemon juice. Blend in sugar until mixture thickens. Stir together flour, baking powder, and salt; blend in. Drop dough by teaspoonfuls about 2" apart on an ungreased cookie sheet. Flatten with oiled bottom of glass dipped in sugar. Bake 8-9 min, until golden brown. Remove from cookie sheet immediately.
Wednesday, June 22, 2011
Tuesday, June 7, 2011
Best way to lose weight. . .
I find it interesting that there is always a new "diet" that everyone (wanting to lose weight) is willing to try. A few popular diets that I can think of are the HCG diet, Atkins diet, and South Beach diet. It seems that most people want a quick fix. . . they are looking for an "easy" way to lose weight. Unfortunately, if you are wanting to improve your health by losing weight and keeping it off, there is no "easy" way.
Weight loss is important on several levels. Doing cardio workouts on a regular basis (I recommend at least 3 times per week for 30 minutes) improves your cardiovascular system. This means that you decrease your risk for heart disease, stroke, diabetes, and high blood pressure to name only a few of the benefits. You improve your breathing (some people experience cessation of seasonal allergies and asthma symptoms) and also decrease your heart rate (which simply means that your heart is stronger, so in turn does not have to beat as fast to deliver blood to the body). Doing resistance/weight workouts (I recommend 1-2 times per week for 30-60 minutes) improves strength, range of motion, and builds lean muscle mass (which results in a lower BMI and Body Fat Percentage).
But, how exactly does one lose weight the "healthy" way. You MUST decide that this will be a LIFESTYLE CHANGE. Eat a balanced diet of carbohydrates (from fruits, vegetables, and whole wheats/grains), protein (beans, lentils, meat), and fat (the healthy kind that can be found in nuts, olive oil, and avocados). To begin weight loss, you must burn more calories every day than you consume. There are several free programs on the internet that can be used to log and track calories.
Implementing the above recommendations of a balanced diet and exercise WILL make you lose weight. It takes dedication, but it does work!
Remember, diets are a temporary fix that don't teach the correct tools needed to keep the weight off after the diet is over. Making a lifestyle change and choosing to eat a balanced diet, while implementing an exercise program, will help you lose weight and teach you how to keep it off.
If you have ANY questions, feel free to message me. I will be more than happy to assist you. Best of luck!
Weight loss is important on several levels. Doing cardio workouts on a regular basis (I recommend at least 3 times per week for 30 minutes) improves your cardiovascular system. This means that you decrease your risk for heart disease, stroke, diabetes, and high blood pressure to name only a few of the benefits. You improve your breathing (some people experience cessation of seasonal allergies and asthma symptoms) and also decrease your heart rate (which simply means that your heart is stronger, so in turn does not have to beat as fast to deliver blood to the body). Doing resistance/weight workouts (I recommend 1-2 times per week for 30-60 minutes) improves strength, range of motion, and builds lean muscle mass (which results in a lower BMI and Body Fat Percentage).
But, how exactly does one lose weight the "healthy" way. You MUST decide that this will be a LIFESTYLE CHANGE. Eat a balanced diet of carbohydrates (from fruits, vegetables, and whole wheats/grains), protein (beans, lentils, meat), and fat (the healthy kind that can be found in nuts, olive oil, and avocados). To begin weight loss, you must burn more calories every day than you consume. There are several free programs on the internet that can be used to log and track calories.
Implementing the above recommendations of a balanced diet and exercise WILL make you lose weight. It takes dedication, but it does work!
Remember, diets are a temporary fix that don't teach the correct tools needed to keep the weight off after the diet is over. Making a lifestyle change and choosing to eat a balanced diet, while implementing an exercise program, will help you lose weight and teach you how to keep it off.
If you have ANY questions, feel free to message me. I will be more than happy to assist you. Best of luck!
Sunday, May 1, 2011
A good diet is not just for weight loss. . .
Many people consider a "diet" to be for weight loss. This is not the case! I can assure you that a good "diet" (or simply what/how/when you eat) is important for EVERYONE. :) Below are some dietary tips/
Do's:
*Drink water-a rule of thumb is 8 or 9 cups per day
*Eat enough fiber- women should get 21-25 grams per day and men 30-38 grams per day. Foods like raspberries, apples, whole wheat pasta, lentils, black beans, artichokes, and broccoli are all good sources.
*Think natural- try to consume foods that are as close to "nature" as possible. Stay clear of of processed foods.
*Read the label- KNOW what you are eating!
Don'ts
*Don't drink soda, even diet soda- they ALL have processed ingredients in their syrups. These are bad!
*Don't eat foods that are high in saturated or trans fats- these are a big contributor to high cholesterol and obesity. One of the biggest culprits are fried foods.
*Over eat- arrange food on your plate so that nothing touches anything else. This is a good trick to controlling portion sizes.
Two other big obstacles are candy and alcohol. . . If you like candy, treat yourself a couple of times a week to a small piece of dark chocolate (the higher the cocoa content, the better it is for you). If you are an alcohol drinker, switch to red wines, and only have 1 glass. These have antioxidants, so you will be helping your immune system while indulging just a little. :)
Happy eating!
Do's:
*Drink water-a rule of thumb is 8 or 9 cups per day
*Eat enough fiber- women should get 21-25 grams per day and men 30-38 grams per day. Foods like raspberries, apples, whole wheat pasta, lentils, black beans, artichokes, and broccoli are all good sources.
*Think natural- try to consume foods that are as close to "nature" as possible. Stay clear of of processed foods.
*Read the label- KNOW what you are eating!
Don'ts
*Don't drink soda, even diet soda- they ALL have processed ingredients in their syrups. These are bad!
*Don't eat foods that are high in saturated or trans fats- these are a big contributor to high cholesterol and obesity. One of the biggest culprits are fried foods.
*Over eat- arrange food on your plate so that nothing touches anything else. This is a good trick to controlling portion sizes.
Two other big obstacles are candy and alcohol. . . If you like candy, treat yourself a couple of times a week to a small piece of dark chocolate (the higher the cocoa content, the better it is for you). If you are an alcohol drinker, switch to red wines, and only have 1 glass. These have antioxidants, so you will be helping your immune system while indulging just a little. :)
Happy eating!
Friday, March 18, 2011
So, you want to be a runner?
Do you have a goal to run a distance race this year? As a runner, I can appreciate the time and training that go into a running goal. I have found several training plans, whether your goal is a 5K (3.1 miles), 10K (6.2 miles), half marathon (13.1 miles), or marathon (26.2 miles), that will help make your goal attainable. I have used, or have clients that have used, most of these plans. They DO work!
5K plan: click here!
Alternate 5K plan: click here!
10K plan: click here!
8 week half marathon plan: click here!
10 week half marathon plan: click here!
"Traditional" marathon plan: click here!
"Renegade" marathon plan: click here!
Remember to listen to your body. If something hurts, take a day or two off and rest. It is better to sacrifice a day or two of training than to risk injury. Good luck!
5K plan: click here!
Alternate 5K plan: click here!
10K plan: click here!
8 week half marathon plan: click here!
10 week half marathon plan: click here!
"Traditional" marathon plan: click here!
"Renegade" marathon plan: click here!
Remember to listen to your body. If something hurts, take a day or two off and rest. It is better to sacrifice a day or two of training than to risk injury. Good luck!
Wednesday, February 9, 2011
Easy ways to lose a pound (or 2)
It is an interesting fact that 1 lb of body fat = 3,500 calories. But what exactly does this mean? If you divide 3,500 calories by 7 days, it comes out to 500 calories per day. So, to lose 1 lb in 1 week, simply create a 500 calorie per day deficit (burn 500 calories more than you eat). Here are simple strategies to help you do so! Just pick one tip from the diet section and one tip from the exercise section.
Diet tips:
1. Trade in the muffin or other pastry at breakfast for 3/4 cup of wheat cereal (Shredded Wheat or Special K) with 1% milk
2. Instead of snacking on a cereal bar or candy between meals, grab an apple
3. Reduce the serving size of 1 meal to half (only prepare half as much, or save the leftovers for the following day's meal)
4. Trade in the red meat at dinner for broiled shrimp or baked white fish
Exercise tips:
1. Walk briskly for 30 min per day
2. Do 20 min of cardio (elliptical, stairclimber, jogging)
To increase weight loss to 2 lbs per week, maintain a 1000 calorie per day deficit. Here are some tips to help you do just that. Simply pick one of the diet tips and one of the exercise tips to do daily.
Diet tips:
1. Reduce the serving sizes of breakfast, lunch, and dinner to half as much
2. Cut out all candy, sweets, and soda
3. Increase intake of fresh fruits and vegetables, and decrease intake of processed carbs like bread and pasta
4. Trade in all red meat for leaner options like white meat poultry and fish
Exercise tips:
1. Do 1 hour of cardio (elliptical, stairclimber, jogging)
2. Walk briskly for 30 min in the morning, 15 min at lunch, and 30 min at night
3. Incorporate weight and resistance training for 1 hr per day, 2 days per week
Remember that for any good diet and exercise regimen, you must feel ok doing it. If you are excessively tired, chances are good that your calorie deficit is too much. I recommend enrolling in a calorie counter and logging the calories eaten. At no point in time should you eat less than 1200 calories per day. This will slow your metabolism and have adverse effects on your weight loss goals. Stay safe and good luck!
Diet tips:
1. Trade in the muffin or other pastry at breakfast for 3/4 cup of wheat cereal (Shredded Wheat or Special K) with 1% milk
2. Instead of snacking on a cereal bar or candy between meals, grab an apple
3. Reduce the serving size of 1 meal to half (only prepare half as much, or save the leftovers for the following day's meal)
4. Trade in the red meat at dinner for broiled shrimp or baked white fish
Exercise tips:
1. Walk briskly for 30 min per day
2. Do 20 min of cardio (elliptical, stairclimber, jogging)
To increase weight loss to 2 lbs per week, maintain a 1000 calorie per day deficit. Here are some tips to help you do just that. Simply pick one of the diet tips and one of the exercise tips to do daily.
Diet tips:
1. Reduce the serving sizes of breakfast, lunch, and dinner to half as much
2. Cut out all candy, sweets, and soda
3. Increase intake of fresh fruits and vegetables, and decrease intake of processed carbs like bread and pasta
4. Trade in all red meat for leaner options like white meat poultry and fish
Exercise tips:
1. Do 1 hour of cardio (elliptical, stairclimber, jogging)
2. Walk briskly for 30 min in the morning, 15 min at lunch, and 30 min at night
3. Incorporate weight and resistance training for 1 hr per day, 2 days per week
Remember that for any good diet and exercise regimen, you must feel ok doing it. If you are excessively tired, chances are good that your calorie deficit is too much. I recommend enrolling in a calorie counter and logging the calories eaten. At no point in time should you eat less than 1200 calories per day. This will slow your metabolism and have adverse effects on your weight loss goals. Stay safe and good luck!
Tuesday, January 4, 2011
New Year, New You!
Did you know that the #1 New Year's resolution for 2011 is to "get fit"? If you are one of the hundreds of thousands of people that have vowed to do so, here are some tips to help you in your journey!
The first thing to keep in mind is that a healthy lifestyle change does NOT happen overnight. It takes dedication. However, it may not be as difficult as you think. By incorporating several habits into your daily routine, you will see results faster and easier.
1. If you sit a lot at work and/or at home: try to get up and walk around for 2-3 minutes at least once per hour.
2. If you stand in one place while at work: try to shuffle your feet around every 10 minutes, so as to not allow joints to lock up.
3. Take the stairs instead of the elevator/escalator, as long as it is within reason (i.e. don't expect yourself to climb 20 flights of stairs!)
4. If you have a dog: take the dog for a 30-45 minute walk 2-3 times per week.
5. Try to snack: eat an apple, low fat yogurt, or 1 oz of raw almonds in between meals. Eating between meals will decrease your desire to overeat at a meal.
6. For portion control at meals: don't bother measuring everything, just don't allow food items to touch on your plate. And only have 1 serving.
7. Cut out pop and soda from your diet.
8. For an attainable exercise regimen: commit to cardio (running, elliptical, biking, swimming) 2-3 times per week for 30 minutes, and resistance (dumbbells, barbells, weight machines, bands) 1-2 times per week for 45 minutes. For resistance, choose exercises that work the greatest number of muscles at the same time.
Remember, YOU CAN DO THIS!! You are more likely to stick with it if you find an exercise buddy or personal trainer to help hold you accountable for your decisions. Don't be afraid to ask for help. Good luck!
The first thing to keep in mind is that a healthy lifestyle change does NOT happen overnight. It takes dedication. However, it may not be as difficult as you think. By incorporating several habits into your daily routine, you will see results faster and easier.
1. If you sit a lot at work and/or at home: try to get up and walk around for 2-3 minutes at least once per hour.
2. If you stand in one place while at work: try to shuffle your feet around every 10 minutes, so as to not allow joints to lock up.
3. Take the stairs instead of the elevator/escalator, as long as it is within reason (i.e. don't expect yourself to climb 20 flights of stairs!)
4. If you have a dog: take the dog for a 30-45 minute walk 2-3 times per week.
5. Try to snack: eat an apple, low fat yogurt, or 1 oz of raw almonds in between meals. Eating between meals will decrease your desire to overeat at a meal.
6. For portion control at meals: don't bother measuring everything, just don't allow food items to touch on your plate. And only have 1 serving.
7. Cut out pop and soda from your diet.
8. For an attainable exercise regimen: commit to cardio (running, elliptical, biking, swimming) 2-3 times per week for 30 minutes, and resistance (dumbbells, barbells, weight machines, bands) 1-2 times per week for 45 minutes. For resistance, choose exercises that work the greatest number of muscles at the same time.
Remember, YOU CAN DO THIS!! You are more likely to stick with it if you find an exercise buddy or personal trainer to help hold you accountable for your decisions. Don't be afraid to ask for help. Good luck!
Tuesday, December 14, 2010
10 min Total Body Workout!
For everyone out there who wants to tone and strengthen EVERYTHING, but doesn't have time to hit the gym for an hour. . . This is an awesome (and quick!) workout. These are some of my fave exercises, and I incorporate them into most of the workouts I do for myself and my clients. And best of all, you won't need any equipment!
1. Squat to Knee-Up Twist
Stand with legs shoulder-width apart and feet parallel, arms behind head. Squat while keeping heels down, back straight, and abs tight/engaged. Return to standing position and bring right knee up while twisting torso to right. Do 20 reps alternating sides.
2. Plank Hold
Get into low plank (push-up position with forearms on floor and hands stretched out). Keep abs and glutes tight/engaged. Hold for 40 seconds.
3. Plank Ladders
Get into high plank (push-up position). While keeping body straight and abs engaged, bring right knee toward chest without touching leg or foot to ground. Return to plank and repeat with left knee. Do 20 reps alternating sides.
Perform all 3 exercises without rest in between. Once done, take a 60 second rest/water break, then repeat.
1. Squat to Knee-Up Twist
Stand with legs shoulder-width apart and feet parallel, arms behind head. Squat while keeping heels down, back straight, and abs tight/engaged. Return to standing position and bring right knee up while twisting torso to right. Do 20 reps alternating sides.
2. Plank Hold
Get into low plank (push-up position with forearms on floor and hands stretched out). Keep abs and glutes tight/engaged. Hold for 40 seconds.
3. Plank Ladders
Get into high plank (push-up position). While keeping body straight and abs engaged, bring right knee toward chest without touching leg or foot to ground. Return to plank and repeat with left knee. Do 20 reps alternating sides.
Perform all 3 exercises without rest in between. Once done, take a 60 second rest/water break, then repeat.
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