Friday's Fit Breakfast

This weeks Friday Fit Breakfast is actually a product spotlight for those needing a little more oomph in their AM meal.  This is a breakfast burrito I bought for my husband, who is 6'5" and works out five times per week, therefore he needs more carbohydrates and protein than I do to get his day started right.  It's a PJ's Organics brand Breakfast Burrito with eggs, turkey sausage and cheese.  And of course, this breakfast burrito is quick and convenient for those that are rushed in the morning, much better than grabbing fast food on the go!

Nutritional Information (1 burrito): 310 Calories, 7g Fat, 1g Sat Fat, 660mg Sodium, 46g Carbs, 2g Fiber, 13g Protein

Product Spotlight - Cindy's Kitchen dressing

Due to my allergies to dairy and egg white, I have a hard time finding salad dressings that are natural, lower calorie, dairy/egg free and most importantly DELICIOUS.  I found this dressing while shopping in the produce section of AJ's Fine Foods in Phoenix, Arizona.  Cindy's Kitchen All Natural Honey Dijon Vinaigrette is all natural, sweetened with honey and lemon juice, unlike the others that were sweetened with white sugar.  It only states "Dairy Free" but none of the ingredients lead me to believe it contains egg yolk or egg white.

$6.99 @ AJ's Fine Foods

Nutrition for 2 Tablespoons: 110 Calories, 10g Fat, 1g Sat Fat, 70mg Sodium, 6 Carbs, 4g Sugar, 0g Protein.

Almond Candy Bar

I just got these new candy trays and decided to give them a try.  I decided to use a coconut oil base, due to the health benefits of the oil.  Coconut oil has been shown to be heart healthy and aid in weight loss.  It is high in lauric acid which fights viruses and bacteria in the body. It also contains Vitamin E, Vitamin K, Iron and numerous other antioxidants.  organicfacts.net  This is a great recipe to get your chocolate fix and add some healthy coconut oil to your diet.  I also added almonds, which are heart healthy and believed to aid in healthy weight maintenance. *This recipe yields 4 servings of candy.

Ingredients:

2 T Coconut Oil

2 T Scharffenberger Unsweetened Cocoa Powder

1 T Light Agave Nectar

100 Calorie Pack Almonds

Optional:

1 T Soy Milk 

1 tsp Espresso

Prep

1.  Chop 100 Calorie Pack of almonds into small chunks

2) Line Candy Bar Mold with almond pieces and set aside 

Directions

 1) Add 2 T Coconut Oil to pan and simmer over low heat until liquified.

2) Next add 2 T Scharffen Berger Cocoa and 1 T Light Agave Nectar

3) OPTIONAL: Add 1/2-1 T Soy Milk and/or 1 tsp fresh espresso (careful not to over-do it on espresso)

4) Simmer all ingredients together over low heat 

 5) Pour warm chocolate mixture over almond pieces in candy mold

6) Place candy mold in freezer to set, covering later with foil.  

Let freeze overnight for best results.

7) Finished Candy Bar! 

I store my uneaten candy in freezer.

Nutritional Information 1/4 Recipe (including soy milk):
114 Calories, 10g Fat, 2mg sodium, 6 Carbs, 1g Fiber, 4g Sugar, 1.5g Protein

When to choose Organic?

We all know that the massive amounts of pesticides being sprayed on fruit and veggie crops can be harmful to our health.  But which fruits and veggies are the worst pesticide offenders?  Which ones are really worth shelling out the extra money for your peace of mind?  I try to buy all organic fruits and veggies, but many of my clients want to save some money and only buy organic versions of what they would consider "the worst".  I have compiled this list to outline which fruits and veggies are best bought organic, and which ones typically contain lower levels of pesticides.

Worst Offenders
Apples
Bell Peppers
Blueberries
Carrots
Celery
Cherries
Grapes
Lettuce/Kale/Spinach (Salads)
Peaches
Potatoes
Strawberries

Least Offensive (Notice: many have thick skins that are removed before consumption)
Avocado
Bananas
Broccoli
Cabbage
Grapefruit
Mango
Onion
Pineapple
Watermelon

Tex-Mex Chili

Today for lunch, I decided to make this delicious Tex-Mex Chili for my husband.  I adapted a recipe I got from Whole Foods online, adding an additional 4 oz of lean ground sirloin, substituting pinto beans for black beans, and used an italian squash.  I adapted the recipe to fit his taste and nutritional needs, I felt that the original recipe could use a little more protein punch.  It's a great meal to make ahead of time and reheat on the go!  You can also experiment with what your family likes, sometimes we add finely diced jalapeño peppers for some extra heat.


Tools: Cast Iron Enameled Casserole, I LOVE my Martha Stewart Collection Cast Iron Pot

Ingredients:
12 oz. Organic/Natural Lean Ground Beef (I used 90%)
2 Cups Organic Chicken Broth (Pacific brand)
1 Can Diced Tomatoes (about 15 oz)
1 Can Pinto Beans (about 15 oz), drained and rinsed
1 Cup Whole Kernel Corn
1 medium Sweet Onion
2 Cloves Garlic
1 Italian Squash (or zucchini), cut into small pieces
2 Tbsp Mexican Seasoning (Spice Hunter)
1 Cup Fresh Salsa (Vegetas brand)
1 Tbsp Extra Virgin Olive Oil
*finely diced jalapeño (optional)


Prep:

Chop sweet onion and garlic clove

Cut Squash (or zucchini) into small chunks

Directions:

1) Heat 1 TBSP EVOO in Casserole and add ground beef, cook until browned.

2) Remove beef from casserole and drain.  I like to use my mesh sieve for this.

3) Add Onion & Garlic to casserole and saute until onion is transparent

4) Add beef & 2 TBSP Mexican seasoning to onion/garlic, mix well.

5) Add all remaining ingredients, mix well, cover and simmer for 20 minutes

Ready for hubby with a dollop of light sour cream!

Nutrition Information Per Serving: Recipe Yields about 6, 1-Cup Servings
205 Calories, 6g Fat, 595mg Sodium, 24g Carb, 8g Fiber, 17g Protein

Feeling stressed?

Life can get pretty stressful sometimes, especially when you add trying to lose weight and exercise to the mix.  Studies have shown that stress and lack of sleep are directly correlated to an increase in abdominal fat.  While trying to lose weight, it is important to get adequate sleep (preferably 7-8 hours, nightly) and reduce stress levels.  I have listed a few of the ways that I personally like to relax and reduce stress in my own life, I also recommend these strategies to my clients who are feeling frazzled.   

Play some tunes - Before going to sleep at night, I like to lay in bed and listen to tranquil music.  I love my CD Circle of Compassion which is Native American flute music by a very talented artist, Marina Raye.  Light an aromatherapy candle in a soothing scent and relax while all your stresses melt away.

Coffee date with a girlfriend - spending time with a good friend can help to reduce stress levels.  Visiting and sharing stories helps to reinforce positive bonds with those important to you, creating a positive emotional response and reducing levels of stress.  If you don't have time to meet in person, a quick phone call or text can be a quick pick-me-up.  The best part is, you are helping to give your friend the same lift!

Rent a Comedy - Studies have demonstrated that positive endorphins are released when we laugh, so get those endorphins going by renting a funny movie.  Combine more than one stress-reducing activity by inviting some friends over to laugh with you!  

Yoga - Yoga can be a great stress reliever.  It allows you to focus on yourself and look inward while finding peace.  There are many types of yoga that fit various fitness levels and personal goals.  I have enjoyed everything from Hatha yoga to Bikram yoga.  Yoga is a great way to relieve stress and work toward your fitness goal simultaneously.

Take your dog for a walk - Getting outside and breathing fresh air will do a lot to reduce your stress levels.  You will also feel good knowing that you did something fun and healthy with your pooch.

Massage - If you can afford the cost and time, a massage is a great way to relieve stress and tension.  I particularly enjoy a nice massage when exercising vigorously (or starting a new exercise routine).  Make sure you speak up and ask for what you want, to get the most out of your massage you should have good pressure but be comfortable.  

Dining Out

I am a very social girl and *love* my lunch dates, happy hour dates & dinner dates with friends!  For many of us this hinders (or completely sidelines) our health and fitness goals.  I would never tell my clients to become social recluses and abandon their friends on a quest to health and wellness.  The key is choosing the right restaurants, eating the right portion and (when possible) going in with a plan!  I love that many cities now have an abundance of natural/health oriented restaurants, these are obviously the best choice when eating out with friends but you can't always dictate the restaurant choice.  My plan of attack is to google the restaurant menu, even from my iPhone if I have to, and choosing my meal ahead of time.  By planning my meal (and special requests) ahead of time, I don't make a hasty and unhealthy decision while ordering.  I typically order salads because I love to load up on nutrient rich veggies, requesting no cheese or croutons which are calorie/fat laden and dressing on the side (balsamic is my favorite, but I don't shun dressings - just watch portion size and only use 2 Tbsp).  A couple hidden dangers in salads are glazed nuts & tortilla strips.  Glazed nuts can sabotage your healthy salad into having the sugar content of a candy bar and tortilla strips can add unnecessary calories and saturated fat.

Today I went to La Bocca Pizzeria with a girlfriend and had a wonderful lunch!  I chose a small chicken caesar salad with no parmesan cheese and no croutons.  The salad was of appropriate size, approximately 4-5 ounces of grilled chicken, 1 sliced tomato, and 3 cups romaine lettuce.  My estimate is that the entire salad had 400-425 calories maximum, but it was very satisfying!

Dinner out with my girlfriends (I'm on far left)