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2nd Annual Passover Challenge

Wednesday, March 3rd, 2010

I’m so excited for the Second Annual Passover Challenge.

Last year was a blast! O.K, fine maybe blast is not the right word- but Team Passover Challenge reported the following benefits:

  • Weight Loss.
  • Better Sleep.
  • More Energy.
  • Improvement in Skin.

YOU DO NOT HAVE TO BE JEWISH TO PARTICIPATE IN THIS CHALLENGE!

Many thousands of years ago, the Jews fled Egypt, they did not have time for their bread to rise – blah, blah, blah for 8 days once a year, Jewish people only eat unleavened bread – or something called Matzo.

The challenge is basically this- instead of replacing bread with Matzo (and horrible oil filled baked goods)- scrap all bread products for 8 days! Your bowels will thank you. For 8 days (Jew or not) let’s put the toaster away, seal up the rice, leave the potatoes in the crisper and eat lots of fruit, veggies and lean proteins!images

THE PASSOVER CHALLENGE  RULES

  • No white stuff (bread, rice, potatoes, pasta)
  • No Brown stuff (yup even the whole wheat bread, brown rice and whole wheat pastas are out)
  • Stick to Lean proteins like eggs, fish, chicken, lean beef, turkey and lean pork (for those that eat it)
  • Fill up on vegetables, low fat dairy products and fresh fruits!
  • Try as best as you can to avoid anything processed – if you have to open a box to eat it- avoid it.

I’m not going to lie- it’s a tough challenge. One you should be mentally prepared for if your going to take it on. But it’s only 8 days! You have your whole life to eat bread, pasta and potatoes. For 8 days, give your body a break! It will thank you – that I can promise!

We’ll start on March 30th and end on April 7th. Let me know if you want in!!!!

CLICK HERE TO SIGN UP!

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Posted in General Health Tips, Weight Loss Tips | 6 Comments »

10 Healthy Lunch Ideas

Tuesday, March 2nd, 2010

Last but not least we are stocking our refrigerators and cupboards with healthy foods for lunch. For a refresher or to help you build a grocery list CLICK HERE for breakfast ideas , CLICK HERE for dinner ideas and CLICK HERE for snack ideas.

Whether you take lunch with you to work or make lunch at home, here are some great ideas to get you through the week.

1. Whatever you have for dinner, make enough so that you have left overs for lunch. This is the best way to ensure you have a healthy, filling lunch!  From stir fry’s, to fish, to lean red meat to healthy stews – everything can be packed into a lunch bag!

2. Make a Sandwich! Everyone is still a little terrified of bread that they forget how healthy and delicious a sandwich can be. Make it your own way to ensure your getting a nutritious and delicious sandwich. Here are some of my favs :

*I make all my sandwiches with Ezekiel Sprouted Grain Bread*

  • Turkey (Nitrate free) with a Laughing Cow Light cheese and tomato slices.
  • Peanut butter (1 tbsp) with 1/2 a banana
  • Grilled Cheese with 1 ounce of cheese
  • Tuna salad made with plain yogurt and mustard instead of mayo ( I like to throw in fresh chopped apples and a splash of balsamic vinegar)
  • Pizza Muffin – Ezekiel English Muffin (or whole wheat English muffin) with tomato sauce and 1 ounce of cheese (split into two)
  • Breakfast For Lunch Sandwich!  1 egg and 2 whites (cooked), 1 slice of Canadian back bacon, and 1/2 ounce of cheddar cheese

* I will either have a home made vegetable soup with my sandwich, some fresh cut veggies or a salad to help fill me up*

3. Grill a bunch of chicken breasts at the beginning of the week so you have them and can just toss them on a salad for an easy lunch! IMG_0227

4. Use your chicken breasts to make wraps. Click the following recipe titles for a bunch of different wrap ideas!

Don’t forget to use a whole grain wrap!

5. Make a batch of Turkey Burgers at the beginning of the week so you have them to toss on a salad or eat in a whole grain bun!

6. Make a batch of Quinoa!  CLICK HERE for one way to make it- but you can do anything you want to it!

7. Omelets are great for lunch if you work from home or even on the weekend.

8. Pick up a cooked rotisserie chicken from the supermarket and use the chicken for salads, wraps or even a quesadilla! CLICK HERE for a recipe!

9. Make a batch of turkey chili at the beginning of the week and bring one serving of it with you to work to warm up!

10. Make a big Quiche at the beginning of the week and take 2 slices with you to work along with a soup or a salad.  CLICK HERE for my favorite crust-less quiche recipe!

As you can see, there is a plethora of lunch ideas out there. Sometimes you just have to be reminded that they exist. If you have any more ideas please feel free to send them in!

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A MUST SEE!

Thursday, February 25th, 2010

Very rarely do I come across something that I want to pass on to everyone I know! A dear friend of my husbands passed along this video and after I watched it, I wanted to call everyone I knew. This is especially amazing if you have kids in school or know kids growing up in the education system!

Just to give you a heads up, it’s a long one – 20 minutes – but it’s WAY worth it!!! Have your afternoon tea or take your afternoon break and WATCH THIS! Come one, when do I EVER advise you to sit on your butt and watch T.V 8-O

Feel free to let me know your thoughts!

CLICK HERE FOR VIDEO

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Healthy Dinner Ideas

Wednesday, February 17th, 2010

We are still stocking our refrigerator and freezer with ideas to help us get through the week sticking to a healthy lifestyle. I’m talking about dinners before lunches because when you have a healthy dinner, lunch the next day is crazy easy to prepare! Left overs! Here is how I get ready for my week. I stock up on all sorts of lean protein from the grocery store and freeze it in my freezer.

In my freezer you will find:

  • Boneless, Skinless Chicken breast
  • Turkey Scallopini
  • Turkey Breast (bone in)
  • Lean ground Turkey
  • Lean ground beef
  • Salmon
  • Trout
  • Sole
  • Shrimp
  • Tilapia
  • Ezekiel 4:9 English Muffins or Ezekiel 4 :9 Bread
  • Frozen vegetable stir fry
  • Other Frozen Vegetables

And whatever else looks good at the store. I fill my freezer with these things so I am never at a loss as to what to make for dinner. I always defrost something the night before so I have to use it the next day.

You can pair lean protein with salad, quinoa, vegetables and even soups. This blog is filled with easy to do recipes. Check out the recipe section and scroll through to see if anything peeks your interest. And as I said, whatever I have for dinner I always try to make extra so I don’t have to think about lunch the next day.

In my refrigerator you will always find:

  • Eggs
  • Lettuce
  • Tomato
  • Cucumber
  • Zucchini
  • Sweet Potatoes
  • Spaghetti Squash
  • Avocado
  • Home Made Salad Dressing
  • Garlic
  • Lemon
  • Cheese (Feta, Cheddar, Parmesan)
  • Asparagus/Green Beans or Broccoli
  • Cooked Quinoa ( I make a batch at the beginning of the week so that I have easy access to it for meals)
  • Cooked Brown Rice (Same idea as the Quinoa)
  • Natural Peanut Butter

In my Cupoard I always have:

  • Couple cans of Tuna or Salmon
  • Uncooked Quinoa and Brown Rice
  • Almond Meal
  • A can of Diced or stewed tomato
  • A couple cans of Marinara Sauce (if you read my post 2 days ago you know which one!)
  • Barley
  • Beans ( Chickpeas, Black Beans, Kidney Beans)
  • Olive Oil
  • Low Sodium Soy Sauce

Here are 7 dinner ideas:

  1. Turkey Burgers on Salad or on an Ezekiel English Muffin (You can serve both with cheese and Avocado!)
  2. Spaghetti Squash and Meat Sauce
  3. Salmon and Green beans
  4. Turkey Schnitzel with Asparagus
  5. Crust-less Quiche and Quinoa Salad
  6. Shrimp Stir Fry
  7. Tuna Sambal
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How to Form Complete Proteins

Tuesday, February 16th, 2010

I get asked this all the time : What is a complete protein and how do you form one?

In order for your body to get the full benefits of protein you need to consume a complete one. A complete protein is made up of 20 amino acids. 10 – 12 of which your body can produce (called non-essential amino acids) and 8 – 10 of which your body can not produce (essential amino acids). You must get these essential amino acids from the foods you eat. Here’s how!

  • Generally, animal protein contains all essential amino acids.

Not into eating meat and still want a protein based meal ?

  • Proteins in plant foods (except soy) usually do not contain all essential amino acids, making them incomplete proteins. However you can combine foods with incomplete proteins  to make a complete one.

Here is the list of foods that together form complete proteins:

  1. Grains with Nuts/Seeds. * Rice with Sesame Seeds
  2. Nuts/Seeds with Legumes. * Sesame Seeds and Peanut Butter
  3. Legumes and Grains. * Peanut Butter Sandwich /  Rice and beans
  4. Grains and Milk Products. * Cereal and Milk / Fettuccine Alfredo
  5. Milk Products and Legumes. * Cream soup with beans in it!
  • These foods do not need to be combined in the same meal, just throughout the same day.

images-4images-5images-1

  • Quinoa is a grain that by itself forms a complete protein
  • Ezekiel Bread 4: 9 is a sprouted grain bread that by itself forms a complete protein.
  • It’s important to note that a peanut is considered a Legume, an Almond or Cashew is a nut.

Resources :   American Diabetes Association http://www.diabetes.org/  Diet for a Small Planet, Ballantrine Books (1992) N.Y http://www.smallplanet.org/home/


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Something To Think About

Friday, February 5th, 2010

A while back I read a very interesting interview with the New York Times best selling author Michael Pollan who had just written a new book titled In Defense of Food: An Eater’s Manifesto. Now, whether or not you agree with all he has to say- it’s still a very interesting and informed point of view. But what struck me most about this interview was how he closed it.

He said, and I quote:
“I think, that the rule to end all rules should simply be, don’t eat anything you’ve ever seen advertised on TV.”

images
Since that time, he has released a documentary titled “FOOD INC” – a must see! As well as a new book titled “Food Rules” where he has rules like:
  • Don’t eat anything your great grandmother would not recognize as food. For example- Yogurt tubes
  • Eat all the junk food you want, as long as you make it yourself. – He reminds you what a pain in the butt it is to make cakes and things like french fries. So when you do spend the time to make something – it’s a real treat.

He stresses the cost of food versus the cost of heath-care. How when his parents were growing up, they spent twice as much on food than they did on health care. Now that we live in a society of processed, cheap and mass produced food  – we  spend double on health care and 1/2 as much on food.

What we put into our bodies REALLY does effect our health. Wouldn’t you rather spend the money on feeding yourself yummy, wholesome food then on medication for diabetes and high cholesterol???

Let’s go back to his original challenge – ‘Don’t eat anything you’ve seen advertised on T.V.” A challenging (all be it a tough one to follow.) And I’m sure even he has his moments- you can’t be 100% good 100% of the time. In fact, he was eating a basket of fried something or other while he was being interviewed. But if you can try to accomplish something like this 80% of the time, your way better off then either never doing it or only trying 10 or 20%  of the time!

Try to keep this in the back of your head the next time you go grocery shopping. Best way to accomplish this is to shop the perimeter of the store. This is where majority of the fresh food lives. Or check out local farmer’s markets. You’re pretty much guaranteed to find fresh, local organic fruits, vegetables and protein!
P.S – If you have not done so already- go out and rent FOOD INC. It’s a real eye opener into what we are putting into our bodies everyday.
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Body By Design

Thursday, January 28th, 2010

Think about your physique like your house.

  1. What desperately needs fixing (high blood pressure/diabetes)?
  2. What would you like to renovate (lose a few pounds/tighten and tone)?

Renovation and design always costs money. Think about how much it costs to tear down a wall, add an extension, even recover your couch. It ain’t cheap. If you apply those same principles to your own body maybe you won’t sweat paying for classes or a trainer.

Get help where you need it.

Are you the type of handy person that can tear down a wall themselves, or are you someone who acquires and hires the right help?

When it comes to your health, everybody feels like they should be able to help themselves- after all, it’s your body right? A lot of people don’t ask for help because they’re too proud: “I got myself into this mess, I’m going to get myself out of it!” How many people give up because they lose incentive? How many have gotten weight related illnesses because of pride ? Maybe you’re the kind of person that tears the wall down, makes a huge mess (ie -injures yourself)  then has to hire help to fix it (chiro/message/physio).

Really, sometimes the best answer is to hire the right people with the skills to safely actualize your desired design. Hire a contractor to fix your house, hire a trainer to help you get into healthy exercise habits. Yes, it can seem expensive – but what you are gaining is long term health and self confidence. It’s easy to put a price tag on a new Kitchen, but there is no price too high for long term heath and self confidence.

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Rename the Recipe Contest

Tuesday, January 26th, 2010

Thanks so much to all those that participated in the Rename the Recipe contest.

Here are the top 5 picks.

  1. Tomato, Turkey & Beef Goulash
  2. Hardy Beef and Barley Stew
  3. Tomato Soup Mishmash
  4. Lumberjack Stew
  5. Mom’s Winter Warmer

AND THE WINNER IS ………………..IMG_0032

LUMBERJACK STEW

If you haven’t made Lumberjack stew yet, CLICK HERE for the recipe!

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Grab and Go Healthy Snacks

Monday, January 25th, 2010
We’re still stocking your cupboards and refrigerator with healthy food. Snack are so important! in the heat of hunger we grab what’s easiest. If you have something healthy right beside you- that’s what your going to eat. Plus you’re less likely to get famished because you have emergency snacks where ever you go.

Whether it’s snacks for your purse,  your car, desk, or the house-  if your making healthy lifestyle changes you should always make sure that you have snack on hand.

GOOD FOR THE CAR, YOUR PURSE OR YOUR DESK:
  • 1 ounce raw nuts. I like Almonds, cashews and brazil nuts.
  • Fresh cut up veggies. I like celery, carrots, cucumber and peppers. If you can’t stomach veggies on their own try it with 2 tbsp of hummus or 1 tbsp of low-fat Ranch or Cesar dressing.
  • Cheese Strings. ( These last a few hours outside of a refrigerator)
  • An emergency bar like a LARA Bar or The Simply Bar.
  • Piece of fruit.
  • Whole grain crackers like WASA crackers and some Light Laughing Cow to spread on top.
  • Celery/ whole grain crackers and Natural Peanut Butter.

If you are going to have a snack like rice chips, pretzels or something processed like that. Just make sure you look at the back of the bag and portion out your one serving. Place your 8 chips or whatever it is in a zip lock baggy and bring JUST THE BAGGY to work with you.

Snacks for your house OR if you have a refrigerator at your office:

  • 3/4 cups skim milk with 1/4 cup chocolate milk. Have it on the rocks or warm it in the microwave for a hot cocoa.
  • Cottage cheese with cinnamon for a sweet tooth.
  • Cottage cheese with cucumber and tomato for a savory tooth.
  • Cottage cheese with fresh berries for a sweet tooth.
  • Single servings of yogurt.
  • 1/4 cup low fat Ricotta cheese with fresh berries.

I never leave the house without something on hand. And if I do find myself in a situation where I don’t have anything to eat and I’m out running errands – I grab a tall non-fat latte. It’s approximatly 8 ounces of milk and a great tide me over snack that holds me until my next meal.

Feel free to write in with ideas and thoughts!

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Are All Calories Equal ?

Thursday, January 21st, 2010

Short answer. No.

images VS images-1


I’ve said it before and I’ll say it again – you have to eat to lose weight. But you have to eat the right things.

If a cookie is 2 points on Weight Watchers and a glass of milk is 2 points. The glass of milk and the cookie are NOT equal.

The glass of milk will help you loose weight, the cookie will not.

The milk is full of protein that will help you stay full and curb your appetite for later cravings. It will regulate your insulin levels so that you don’t ‘feel like’ crap. CLICK HERE TO READ ABOUT WHY PROTEIN HELPS KEEP YOU FULL!

The cookie is full of sugar and simple carbohydrates that will leave you feeling hungry after you eat it and it will leave you craving more cookies (and other such carbohydrates things).

THERE IS A CHEMICAL REASON why after you eat a high in sugar food (even the fake kind) you only want more of it.Your insulin spikes and your Adrenal Gland actually releases a ‘feel good’ kind of secretion – 10 minutes later your insulin drops and the feel good goes away- so although you actually don’t NEED food – because you just ate 3 cookies- you ‘feel’ fake signs of hunger.

Where you get your calories from DOES matter.

  • Lean protean, high fiber, fruits and vegetables and low fat dairy rich foods will lead to weight loss.
  • Eating processed high in sugar foods, simple carbohydrates like white anything and low calorie processed treats will negate weight loss. You will feel hungry after you eat them, you will activate your ’sweet tooth’ leading you to want seconds and a thirds.

Have a look at this chart comparing 3 Oreo Cookies to 1 ounce of Almonds :

Calories Carbohydrates Protein Fat Fiber  
160 25 1 7 1 3 Oreo Cookies
164 5.6 6 14.4 3.3 1 Ounce Almonds

The calories are the same, and in fact, the Almonds have more fat in them than the Oreo’s! But here is the kicker, The Oreo’s are all carbohydrates and no protein or fiber. A formula bound to set you up for more treats or at  the very least more calories throughout the day. And although the Almonds are higher in fat, it’s a natural fat that is good for your heart – not a processed one like you get from the Oreo’s. Not to mention the protein and fiber in the Almonds will help keep your hunger  (AND CRAVINGS!) at bay, the sugar in the Oreo’s will ignite hunger (AND CRAVINGS). When in doubt read the ingredient list. CLICK HERE TO LEARN MORE ABOUT INGREDIENT LISTS. The Almonds are made of one thing. The Oreo’s are made of 19 ingredients- many of which are not even food!

I’m interested in your thoughts on this one! Send ‘em in!

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