Week 8/Meal 8

A quick and healthy breakfast - I am a first generation Italian, and I grew up eating eggs with tomato sauce.  It is delicious.  The first time I saw someone eating their eggs with ketchup I thought it was so sad they were not using real tomato sauce.  Give it a try!  

Two fried eggs in olive oil.  I use crushed San Marzano tomatoes.  Simply warm a few spoonfuls of the tomato sauce in a pan, and put them over the eggs.  Season with a drizzle of olive oil, sea salt, and black pepper.  Can tomatoes are very good for you, and my children love eggs this way.  

The greens on the side are kale greens.  I quickly stir fried these kale greens in olive oil as I finished the egg.  Season with sea salt.

Enjoy! 

Welcome 2016!

 

The New Year is here!  At this time of year most people become more reflective.  We tend to evaluate different areas of our life we would like to improve.  And for many folks a big area of evaluation concerns one’s health.  I am sure many of you reading this article had sincere plans to make 2015 the year you finally took control of your health.  Although many people sincerely felt this way, the odds are probably that only a few actually did and began a new lifestyle committed to being healthy.  Why is that???  Is it because you really don’t want to change your exercise and eating habits?  Is it because you are undisciplined?  Is it because you don’t care? 

I would say the answer to all three questions is NO! I have been training people for 23 years. I am convinced that all of you really do want to change your exercise habits.  However, there are real life reasons why it does not happen, and our busy lives are the number one reason.  Most folks are working so hard as a successful professional, busy mother, or both, that by the time you have taken care of everyone else there is no time left to take care of yourself.  Discipline is not the reason, because I bet if you look at your life you see many areas in both your professional and personal life where you are disciplined.  Finally, I know you care or you wouldn't be reading this article.

So … how can you make 2016 different???  Here are three suggestions that I know work because I have personally seen 100s of people apply these three tips and many have lost 20 - 100 pounds, blood pressure has improved, cholesterol levels have dropped, bodies are more functional, and people are eating more healthfully.  

  1. Set Exercise Appointments with yourself.  Whether you are a busy professional, busy mother or both, your day is filled with appointments with other people.  You certainly would not be disrespectful and miss a scheduled appointment.  Set exercise appointments with yourself and give yourself the respect you give others.  Don’t miss your appointment!  There are 168 hours in a week.  For 2016 you must make a commitment to set three one hour appointments with yourself per week… and keep them!  When life happens and you miss a scheduled appointment, you must reschedule to maintain your training volume.  The training volume goal for the month is 12 training sessions.  Many people feel guilty for taking this personal time, but you must remember lots of people are depending on you.  Your health is the vehicle which allows you to continue caring for others, work hard, and enjoy life.  Make your exercise appointments priorities!
  2. Set Specific, Realistic Measurable Goals.  For example … improving diet is fine as a general, long term goal, but this is not specific.  Analyze what has to be improved in your eating habits.  Maybe you are skipping breakfast causing a big dip in your metabolic rate.  Set a goal for January to eat a healthy breakfast three to four days a week and name the specific three to four days, for example, Monday, Tuesday, Wednesday, and Thursday.  A healthy breakfast includes one serving of a healthy complete protein, one serving whole grain, and at least one serving fruit or vegetable.  A simple breakfast of one slice whole grain bread with an all-natural almond butter and an apple would be a healthy breakfast.  At the end of January build on your success and create a new specific, realistic and measurable goal.
  3. ACCOUNTABILITY!!!  Accountability is essential to keeping your exercise appointment with yourself.  But for most accountability to self is not enough.  It is too easy to rationalize something else is more important.  Different people are successful with different forms of accountability.  For some simply investing in a gym membership is enough, for others having a friend or a group you are committed to exercise with, and for others a higher degree of accountability is needed, for example, a personal trainer.  We all spend a great deal of money on health insurance which is not health insurance at all.  Taking care of one’s health through proper nutrition and exercise is true health insurance.  If you know you need the highest level of accountability I suggest investing in 12 weeks of personal training and then re-evaluating.  Look at it as if you are taking a class to invest in your health.  We have all invested in education to better our lives. It just makes sense to do the same for our health.  The secret is accountability to a coach, mentor, and guide … someone who is committed to your commitment and impervious to your excuses.  

We are all well aware of the health crisis in America related to obesity, heart disease, diabetes, hypertension, high cholesterol, and a host of other preventable diseases.  Make a commitment to the three tips above and you are on your way to receiving the benefits of exercise and healthy eating habits.  When you are physically fit you will feel better, sleep better, overcome stress, work better, communicate better, play better and live better!  Make 2016 the year you really DO something about making a lifestyle change that will improve your quality of life for years to come!!!

Week 7/Meal 7

Taking advantage of left overs!  The other night we had a party for our trainers and grilled whole chickens.  We did not finish one of them.  I simply tore off all the meat and chopped it up for a chicken salad.  I added chopped celery, chopped green onion, chopped parsley, and minced fresh garlic.  Mix with a tablespoon of organic mayo and a drizzle of olive oil. I seasoned it with curry, sea salt, and black pepper.  It was REALLY good! 

For the side, I steamed asparagus and threw them in an ice bath to stop their cooking.  I seasoned the asparagus with a leftover vinaigrette from last night's dinner.  The vinaigrette was 1 teaspoon dijon mustard, 2 tablespoons fresh lemon juice, 1/2 cup olive oil, a teaspoon of minced fresh garlic, a pinch of sea salt and black pepper.  

Enjoy!  

An Extra Meal for this Week!

This was a dinner one night recently.  Baked salmon, steamed broccoli, butternut squash and black beans, and half an avocado. Lots of color ... lots of nutrients. 

Step 1

First I baked the butternut squash which takes about 45 minutes.  You know the butternut squash is finished when you stick a knife through any part of the squash easily.  I cooked the squash at 400.  While the squash is cooking rinse a can of black beans through a colander.  Warm up the black beans in a pan with about a cm of water.  This literally takes a couple of minutes.  Season the squash and black beans with a sprinkle of curry, cumin, sea salt, black pepper and a drizzle of olive oil  

Step 2

The salmon was baked simply with sea salt and black pepper at 350 until firm - about 15-20 minutes.  Put the salmon in the over after the butternut squash has been cooking about 20-25 minutes.  

Step 3

When Step 1 and Step 2 are about 10 minutes from being done steam your broccoli for 5-7 minutes or until fork tender.  I seasoned the broccoli with sea salt and olive oil.

Step 4

While the broccoli is steaming cut the avocado.  Season with a squirt of lemon and sea salt.  

Enjoy! 

Week 5 Meal 5

This is a quick lunch or dinner.  It is an egg and broccoli omelet, steamed carrots with curry and cumin, and cannellini beans with crushed tomatoes.  


For the Omelet:

1.  Steam the broccoli for 4-5 minutes or until fork tender

2.  When the broccoli is done pat it dry with kitchen towel 

3.  Cook the eggs in a pan of olive oil on low heat and add the broccoli

4.  Season with sea salt, black pepper and crushed chili flakes


For the Carrots:

1.  Slice the carrots

2.  Steam the carrots for 4-5 minutes or until fork tender

3.  Season with a dash of curry, cumin, a drizzle of olive oil, and sea salt


For the Beans:

1.  Rinse the cannellini beans in a collander

2.  Warm in a pan with crushed San Marzano tomatoes for 2-3 minutes ... these are the best!!! 

Season with sea salt and olive oil 


Enjoy! ​

Relax and Enjoy the Holidays!

I often hear people stressing out about gaining weight through the holiday season.  Is it a fair concern?  It can be; however, below are some tips to make it through the holiday season.
 
1.    It is not the holiday’s fault …  What I mean is that Thanksgiving, Christmas, New Years, Valentines, St. Patrick's Day, Memorial Day, 4th of July, Labor Day and Halloween are only 9 out of 365 days.  Even if you had another 40 days that are unhealthy with parties and special events there are still over 300 days to build your health around.   Relax and enjoy these celebrations!  Just make sure you win the other 300 days in a year.  
 
2.    Holiday Parties … These are different from the actual family feast on Thanksgiving, Christmas, New Year’s… these are the parties you find yourself invited to through the week during the holiday season.  Eat tapas style … small plates … small servings… and choose two healthier choices for every splurge.  Enjoy only one beverage that contains calories. 

3.    Don’t skip meals … this will help you during the holiday feasts not to eat as much.  Eat a healthy breakfast, snack healthfully and drink plenty of water especially before the “Big Meal.” 
 
4.    The candy and sweet baskets at work … treat yourself to only one a day, and enjoy it.  Follow tip #3 and it will be much easier.
 
5.    Plan, Plan, Plan … this simply means be thoughtful about the meals you are eating on a regular basis during the holiday season.  Think through your week ahead of time.  If you are traveling on the road, pack a healthy meal in a cooler.  If you are going to be in restaurants, check out the menu online before going and go ahead and make the healthy decision before you arrive. 
 
6.    Eat Right at Home … plan your grocery list for the week … make your refrigerator and cabinets at home a sanctuary of clean, whole foods.  Keep your refrigerator full of vegetables and fruit.  Purchase 5 different green veggies and 5 other vegetables of different colors as well as 5 different fruits.  Buy a variety of beans, nuts and seeds.  Purchase whole grain brown rice, oatmeal, whole grain cereal, and quinoa. You can find plenty of recipe ideas on the Internet.  Vegetable and bean based soups and salads made with citrus dressings, nuts and seeds will keep you full and healthy.  Keep your refrigerator and cabinets free from “junk food.”  If you don’t have the processed food and “junk food” at home, guess what?  You won’t eat it!
 
7.    Stay Active … make sure to schedule your exercise time into the week.  Throw in an extra walk for the extra splurges.  Pick out 3 days with one hour dedicated to exercise.  Put it in your calendar as a scheduled appointment.  Don’t break the appointment.  Treat it as an important meeting you have with someone very important … YOU.  If you have an unavoidable situation arise simply reschedule.  There are 168 hours in a week. Commit 3 of those hours to exercise!
 

To your health,


Julian

Week 4 Meal 4

Break the fast with a healthy breakfast!

Two eggs scrambled in olive oil with spinach and miniature red sweet bell peppers.  Season to taste with sea salt, black pepper, and crushed chili flakes.  Serve with a side of grapefruit and a smoothie.  The smoothie is Fage yogurt 1/4 cup, 1 banana, 1/2 cup of mixed berries (blueberries, blackberries, strawberries, raspberries), 1/4 cup orange juice, 1/4 cup water, and a handful of ice cubes.  



Blame it on the Holidays...

I have posted this before, but it is a good reminder on this day - HAPPY THANKSGIVING!

I hear it every year. It was the holiday's fault.

First it is not the holiday's fault. How many holidays are there? Thanksgiving, Christmas, New Years, Valentines, St. Patricks, Easter, Memorial Day, 4th of July, Labor Day, and Halloween ... ten days caused the weight problem??? Ok, so there were several holiday parties plus different events through the year like birthday parties and vacation. I will give you 52 days of total indulgence. 

Do not worry about the holidays and holiday eating. Enjoy it! The worry and stress over it is worse than a bit of weight gain. Try to stay on your exercise schedule even if eating healthfully is more difficult. If you are out of town and don’t have access to your gym you can use your own body to do push-ups, planks, lunges and go for a walk. Some exercise is better than none and a little goes a long way. 

Remember it is your lifestyle habits the other 300+ days that make the real difference. Make those 300 days count for your health and enjoy the holidays!

Week 3, Meal 3

A Healthy Italian Lunch 

In Italy we eat in courses.  Primo piatto or first plate pasta, rice, or soup.  Secondo piatto / second plate meat and vegetables. Insalata - salad follows  the second plate and is a healthy strategy because the high fiber foods of a salad clean the digestive tract, keep you satiated and the diversity of plants in a salad provide a wide range of nutrients.  Finally, Italians finish with dolce or sweets; however, sweets are not typically desserts except on special occasions.  In general Italian eat fresh, in season fruits at the end of the meal.  Fruit will satisfy the sweet tooth  Once again fruit will add to the feeling of being satiated and are always nutrient dense.  

Primo Piatto

This lunch started off with a SMALL bowl of pasta.  Follow the serving directions for pasta so that you don't over-carb.  It is also important to cook the pasta "al dente" which means the pasta is firm to the tooth.  Not only does it taste better, but it keeps the pasta glycemic index low so that it does not create an insulin spike. I used Barilla rigatoni.  While the pasta was cooking I diced red and yellow bell peppers full of vitamin C.  I rinsed a can of cannellini beans that are super high in fiber and protein.   When the pasta is done, simply mix the beans and peppers with a drizzle of olive oil.  Add sea salt and pepper to taste.  

Secondo Piatto

When I got married my wife told me she hated tuna fish.  But she had not had it the Italian way.  Use albacore tuna fish packed in water.  Drain the water and put it in a bowl. Chop red onion and parsley.  Drizzle with extra virgin olive oil and season with salt and pepper to taste.  My wife and children love it, and it is an easy go-to for a quick lunch or snack.  Some of you may be concerned about the mercury levels in tuna.  Tuna consumed 1-2 times a month is not a concern.  Tuna is a lean source of protein.  The red onions are part of the Allium family, like garlic, and have numerous health benefits related to the sulfur compounds that fight cancer and promote cardiovascular health.  Parsley is as a dark, leafy green vegetable is a super food high in vitamin K,C,& A.  

Insalata

Chop roughly romaine lettuce and raddicchio, slice a carrot and fennel. Lightly salt the salad ingredients with sea salt and black pepper.  Drizzle extra vigin olive oil.  Mix the salad.  Add white balsamic vinegar evenly drizzled over the salad ingredients and mix.  Romaine lettuce is heart healthy high in fiber and vitamin K. Raddicchio is a cruciferous vegetable in the cabbage family.  It is a cancer fighter!  Carrots are high in beta carotene and multiple anti-oxidants they are heart healthy cancer fighters.  Fennel has very unique phyto-nutrients that support the immune system.  

Dolce

A bowl of red grapes

When I started this series I mentioned that a goal of mine is to see how many different colors and types of plants I could eat in a meal and through the day.  

Red Pepper

Yellow Pepper

Cannellini Beans

Parsley

Red Onion

Romaine Lettuce

Carrot

Raddicchio

Fennel

Red Grapes


That is 10 different plants and each contributes to our health in a different and unique way.  Try this meal!  It is healthy, filling and good!