Who doesn't love apple crisp? Here is a great recipe that is only 90 calories per serving!
http://recipes.sparkpeople.com/recipe-detail.asp?recipe=149574
Taco Soup
*I actually made this soup last night and it is amazing! I substituted the ground beef for ground turkey.
http://recipes.sparkpeople.com/recipe-detail.asp?recipe=419550
Sparkpeople.com is a great website to stock your recipe book with. Also check out the calories & sodium content in them.
September 28, 2010
September 20, 2010
Clean your plate!
Has anyone ever told you to clean your plate?
This is very common to instruct children to make sure they eat all the food that is on their plates. Most children are not allowed to leave the table until they finish their meals. Kids are told to clean their plates at every meal, so it's no wonder they grow into adults who feel compelled to finish whatever is in front of them.
I am straying my clients away from this technique. This instills negative habits into adults & children's lives.
Quick tips to help save your portion sizes.
*When eating at a restaurant, ask for a to-go-box right after you order your food. Once your food comes to the table, split the portion and place one in the box. This will help with portion control and saves money! You have the boxed portion for lunch the next day! :)
*When eating at home, minimize the portion of food you are serving yourself.
Remember a fist size=one serving size!
*Always make sure you are drinking water with your meals. The water will fill your stomach so you won't be craving more food after you finish your portion.
Have a great week!
September 15, 2010
September 13, 2010
My Food Diary
One of my clients suggested this as an idea for a blog post. She wanted to see what my food diary looked like. I have decided to open my food diary to this blog. Obviously everyone eats differently on the weekends than on a normal week day. Use the weekdays to keep your body in check. You can be more lenient on the weekends if you work hard during the week!
Please feel free to ask any questions!
Monday
7a: Arnold Sandwich thin (100 calories) with all natural peanut butter
-WORKOUT
Protein Shake
coffee with a small hazelnut creamer
10a: Low Fat Vanilla Yogurt
Kashi Go Lean Crisp
Granola Thin-Nature Valley
12:30p: Granola Bar-Nature Valley Oats
1:30p: Sliced Turkey Breast(5 lunch meat slices)
Strawberries
Tuna packet
I am planning on these items for the rest of the day. Planning is the key to weight loss/maintenance.
3:30p: Oatmeal
5p: Sandwich Thin with natural peanut butter
6p: RUN 30-60 minutes
7:30p: Steak Salad with corn, cucumber, carrots, onions, & balsamic vinaigrette dressing
9p: I really struggle with a late night snack. I try to avoid carbs at all costs but temptation is a hard thing to avoid. Sometimes my snack consists of air popped popcorn or pretzels-I see a huge change in belly fat when I completely cut out this snack! My goal for tonight is to not eat a night snack!
I hope this helps! Look for an exercise on Wednesday!
D
Please feel free to ask any questions!
Monday
7a: Arnold Sandwich thin (100 calories) with all natural peanut butter
-WORKOUT
Protein Shake
coffee with a small hazelnut creamer
10a: Low Fat Vanilla Yogurt
Kashi Go Lean Crisp
Granola Thin-Nature Valley
12:30p: Granola Bar-Nature Valley Oats
1:30p: Sliced Turkey Breast(5 lunch meat slices)
Strawberries
Tuna packet
I am planning on these items for the rest of the day. Planning is the key to weight loss/maintenance.
3:30p: Oatmeal
5p: Sandwich Thin with natural peanut butter
6p: RUN 30-60 minutes
7:30p: Steak Salad with corn, cucumber, carrots, onions, & balsamic vinaigrette dressing
9p: I really struggle with a late night snack. I try to avoid carbs at all costs but temptation is a hard thing to avoid. Sometimes my snack consists of air popped popcorn or pretzels-I see a huge change in belly fat when I completely cut out this snack! My goal for tonight is to not eat a night snack!
I hope this helps! Look for an exercise on Wednesday!
D
September 10, 2010
Gearing up for Tailgating Season!
My favorite time of year...Fall. I am a sweatshirt and jeans kinda girl and I love the brisk air. Another thing I love about Fall is the sound of ESPN while I'm snoozing on the couch. Yes, it is true. I use Sunday football games for my nap time-that is of course if we are not attending a freezing cold Brown's game. :)
I have lots of suggestions for Tailgating!
Everyone knows a typical tailgate consists of potato chips & dips, burgers, hot dogs, wings, deep fried ANYTHING, and tons of alcohol. I love to hang out with close family & friends on a football game day-however, there are so many unhealthy temptations that it is intriguing to me to take a step back and people watch other tailgates...So put yourself in the situation-I know you can picture it.-
People laughing, playing cornhole, drinking, eating etc..Watch them graze over the food table. They are subconsciously picking food up from the food table. They aren't even aware of how many calories they intake just while holding a conversation. Don't let yourself fall into this category.
Tip #1: Put the food that you are going to eat on your plate. Never graze..we are not cows. (This is also the reason I despise buffets) This will let you visually see all the food you are putting into your body.
Most individuals are geared up for the game and ready to party! Totally fine. I have nothing against alcohol. I do want you to realize that they are liquid calories. Liquid-your body does not use anything from it for nutrients. Nata, zip! Make sure you are aware of how many calories you are consuming. Add them up-HUGE EYE OPENER!
Tip #2: Always keep count of how many drinks you are having. Ask yourself-Did I workout today in order to compensate for these empty calories...which leads me to
Tip #3: If you know you are going to be tailgating-make sure you get up early and burn tons of calories! Make yourself sweat!
Then the debatable topic comes up: "What should I bring to a tailgate?"
Tip #4: Bring what you think is a healthy choice for people that will make them feel good about eating it. Also-something that you like. The dish you bring might be the only healthy item available! The food network does a really good job of giving healthy recipes for tailgating. As well as sparkpeople. Check them out!
foodnetwork.com
sparkpeople.com
I hope this helps you plan for football season!
Have a great weekend!
D
I have lots of suggestions for Tailgating!
Everyone knows a typical tailgate consists of potato chips & dips, burgers, hot dogs, wings, deep fried ANYTHING, and tons of alcohol. I love to hang out with close family & friends on a football game day-however, there are so many unhealthy temptations that it is intriguing to me to take a step back and people watch other tailgates...So put yourself in the situation-I know you can picture it.-
People laughing, playing cornhole, drinking, eating etc..Watch them graze over the food table. They are subconsciously picking food up from the food table. They aren't even aware of how many calories they intake just while holding a conversation. Don't let yourself fall into this category.
Tip #1: Put the food that you are going to eat on your plate. Never graze..we are not cows. (This is also the reason I despise buffets) This will let you visually see all the food you are putting into your body.
Most individuals are geared up for the game and ready to party! Totally fine. I have nothing against alcohol. I do want you to realize that they are liquid calories. Liquid-your body does not use anything from it for nutrients. Nata, zip! Make sure you are aware of how many calories you are consuming. Add them up-HUGE EYE OPENER!
Tip #2: Always keep count of how many drinks you are having. Ask yourself-Did I workout today in order to compensate for these empty calories...which leads me to
Tip #3: If you know you are going to be tailgating-make sure you get up early and burn tons of calories! Make yourself sweat!
Then the debatable topic comes up: "What should I bring to a tailgate?"
Tip #4: Bring what you think is a healthy choice for people that will make them feel good about eating it. Also-something that you like. The dish you bring might be the only healthy item available! The food network does a really good job of giving healthy recipes for tailgating. As well as sparkpeople. Check them out!
foodnetwork.com
sparkpeople.com
I hope this helps you plan for football season!
Have a great weekend!
D
September 8, 2010
RBX
RBX Fitness blog is here! This is where you will find all my thoughts, fitness advice, workout tips, nutritional guidance, etc! The sky is the limit!
Let's dig right in!
I watched a nightline report on NBC last night or was it ABC? Not sure, but it was a documentary on a woman's life and her battle with obesity. The scientists in West Virginia compiled a study to see how brain surgery would affect the hormonal changes of hunger cravings. The participants had to be a certain age, try every diet, supplements, even gastric bypass surgery in order to be capable of qualifying as a guinea pig.
As the female stated she had tried everything in the book...Atkins, gastric bypass, pills, etc...nothing worked for her!
*At this point-this is where my loud mouth comes in-"Have you tried exercising with a healthy balanced meal plan?" Of course the TV didn't answer my question, but exercise was NEVER mentioned in her quest to lose weight...I found that odd.
Well back to the story-she went ahead and became a test subject for the scientists. It was actually quite intriguing for me to watch. They drilled through her skull (queasy stomach's stay with me!) and were able to inject electric impulses into the correct part of her brain that controls hunger & metabolism. They planted a device in her skull where they could regulate the impulses while she went on with her everyday life.
A year went by and there were some small changes in her nutritional habits, however, she did not lose any weight. The doctors decided to take a different approach and have her meals regulated at a testing facility. It is true-she wasn't eating nearly as much food/Pepsi as she was before the study.
This is where I became unsure of this study. They are doctors-scientists. I wanted to just give them the simple answer-combine the study with a little exercise...even start her out with 20 minute walks 3x's per week. Then lets see the difference!
Clearly this study was solely focused on the scientific part of electrical impulses controlling the hunger/metabolism portion of the brain...not how to fight obesity in our country. I just found ironic in the grand scheme of things. Let's not be so focused on one item for weight loss or even maintaining your current weight. Take the top off the box...look at your world of opportunity.
Have a healthy & well day!
D
Let's dig right in!
I watched a nightline report on NBC last night or was it ABC? Not sure, but it was a documentary on a woman's life and her battle with obesity. The scientists in West Virginia compiled a study to see how brain surgery would affect the hormonal changes of hunger cravings. The participants had to be a certain age, try every diet, supplements, even gastric bypass surgery in order to be capable of qualifying as a guinea pig.
As the female stated she had tried everything in the book...Atkins, gastric bypass, pills, etc...nothing worked for her!
*At this point-this is where my loud mouth comes in-"Have you tried exercising with a healthy balanced meal plan?" Of course the TV didn't answer my question, but exercise was NEVER mentioned in her quest to lose weight...I found that odd.
Well back to the story-she went ahead and became a test subject for the scientists. It was actually quite intriguing for me to watch. They drilled through her skull (queasy stomach's stay with me!) and were able to inject electric impulses into the correct part of her brain that controls hunger & metabolism. They planted a device in her skull where they could regulate the impulses while she went on with her everyday life.
A year went by and there were some small changes in her nutritional habits, however, she did not lose any weight. The doctors decided to take a different approach and have her meals regulated at a testing facility. It is true-she wasn't eating nearly as much food/Pepsi as she was before the study.
This is where I became unsure of this study. They are doctors-scientists. I wanted to just give them the simple answer-combine the study with a little exercise...even start her out with 20 minute walks 3x's per week. Then lets see the difference!
Clearly this study was solely focused on the scientific part of electrical impulses controlling the hunger/metabolism portion of the brain...not how to fight obesity in our country. I just found ironic in the grand scheme of things. Let's not be so focused on one item for weight loss or even maintaining your current weight. Take the top off the box...look at your world of opportunity.
Have a healthy & well day!
D
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