Quinoa is quite possibly the perfect thing to have for breakfast to start your day off on the right foot.
Servings: 1

Here’s what you need:

• 1/2 cup quinoa, cooked in water according to instructions on package
• 1 Tablespoon golden raisins
• 1 Tablespoon date pieces, chopped
• 1 Tablespoon pecan pieces, chopped
• Dash of cinnamon
• Dash of nutmeg
• Drizzle of pure maple syrup

1. Top cooked quinoa with raisins, date pieces, pecan pieces, cinnamon, nutmeg and a drizzle of maple syrup.

Nutritional Analysis: One serving equals: 344 calories, 5g fat, 59g carbohydrate, 6g fiber, and 12g protein.

Here’s what you need…

• 1 teaspoon olive oil
• 3 cloves garlic, minced
• 2 yellow onions, chopped
• 1 (6oz) can tomato paste
• 1/4 cup tamari (low sodium soy sauce)
• 4 Tablespoons pure maple syrup
• 1 Tablespoon mustard
• 3 (15oz) cans pinto or white beans, drained and rinsed

1. Preheat oven to 350 degrees. Spray a large baking pan with non-stick spray and set aside.
2. In a large skillet, heat the olive oil and sauté the garlic and onions until tender.
3. In a large bowl, mix the tomato paste, tamari, maple syrup and mustard until a thick sauce forms. Add the beans and onions and mix until fully incorporated.
4. Spread the beans into prepared pan, cover tightly with foil and bake for 30 minutes.

Nutritional Analysis: One serving equals: 134 calories, .5g fat, 25g carbohydrate, 5g fiber, and 8g protein.

Here’s what you need:

• 4 zucchini, ends trimmed and run through a spiral slicer
• 1 teaspoon olive oil
• 1/2 cup chopped onion
• 3 garlic cloves, minced
• 1 (20oz) package lean ground turkey
• 2 cups spaghetti sauce
• Salt and pepper to taste

1. Place the spiral-sliced zucchini in a large bowl and set aside.
2. In a medium sized skillet heat the oil. Add the onion and garlic and sauté until soft.
3. Add the turkey to the skillet and cook until fully browned. Add the spaghetti sauce and mix until fully incorporated. Remove from heat.
4. Mix the sauce with the zucchini noodles in the large bowl and serve.

Nutritional Analysis: One serving equals: 292 calories, 8g fat, 26g carbohydrate, 5g fiber, and 27g protein.

Healthy, delicious food doesn’t have to take forever to prepare and you don’t have to be a chef to prepare it.  Try these scrumptous recipes for busy weeknight cooking (my personal favorites are the Veggie Fried Rice – who knew vegetarian could taste so good – I like it with chicken too)..  Christina provides invaluable cooking hints and tips to make cook time even faster in the video.  Enjoy!!  Who thought cooking healthy could be so easy?

Let’s face it, you simply can’t lose weight eating out all the time (it’s just not possible).  You have to learn how to be proficient in the kitchen.  You don’t have to become a chef you just need to know the basics.  Chef  Christina takes out all the guesswork she provides private and group cooking lessons and if you’re just too busy to cook she’ll even custom create a menu just for you and prepare the meals for you at your home.  Check out all the details on her website at www.cyplate.com .

Check out all the recipes and directions by clicking here

Simple Braised Bok Choy

Marinated Balsamic Strawberries

Healthy Take Out – Veggie Fried Rice

Face it, if you want to lose weight and transform your body you have to learn to cook.  You don’t have to become Gordon Ramsay and become a contestant on Hell’s Kitchen.  You need to be in control of your food intake and learn the basics of cooking.   Click here for group and/or private cooking lessons

I live in the real world and I know sometimes it’s just not possible to cook everything yourself and to be perfectly honest I love eating out, Christina has converted me into a complete foodie (Yes I watch the Food Network on a regular basis).

Must Read Book:  Eat This, Not That by David Zinczenko

I created a Eating Out Survival Guide, to help keep you on track when you eat out.

1. Be a pain in the Butt. Don’t be a menu wimp, order your food the way you want it.  If an item is fried, ask for it grilled. If it comes with french fries, ask for a side of veggies or baked potato instead. Ask for a smaller portion of the meat and a larger portion of the salad.  Ask how the food is prepared, you’d be surprised how much butter and salt they add to kill all the healthy benefits of any food.  Fried, au gratin, crispy, escalloped, pan-fried, sautéed or stuffed foods are high in fat and calories. Instead, look for steamed, broiled, baked, grilled, poached or roasted foods.
2. Order from the “healthy, light, low fat” entrées on the menu. Most chains will even list the calories and nutritional content of such foods. Applebee’s, for instance, offers approved Weight Watchers options, Bennigan’s has its Health Club entrées (which it will serve in half portions), and Ruby Tuesday lists the nutritional information for its entire menu.

3. Hold the Salt:  High-sodium foods include those that are pickled, in cocktail sauce, smoked, in broth or au jus or in soy or teriyaki sauce.  Limit these items. Ask that your food be prepared without added salt or MSG

4. Try double appetizers. If there is a nice selection of seafood- and vegetable-based appetizers, consider skipping the entrée and having two appetizers for your meal. Often, that is more than enough food to fill you up.   If the appetizers aren’t lightin’ your fancy skip it, and just order your entree.  Throw tradition to wind, why waste the calories.

5.  Doggie bag anyone?  When your entree arrives split your meal in half and put half into a doggie bag or share it with someone.  Entrees can easily pack in over 1000 calories and 1000 mg of salt.  Buyer Beware!!

6. Go Green First. Scientists at Pennsylvania State University found that volunteers who ate a big veggie salad before the main course ate fewer calories overall than those who didn’t have a first-course salad.   Not all salads are created equally – choose a veggie salad avoid Caesar Salads.  Keep it tasty but healthy. That means avoiding anything in a creamy sauce (coleslaw, pasta salads, and potato salads), and skipping the bacon bits, cheese, and fried noodles. Instead, load up on the raw vegetables, treat yourself to a few well-drained marinated vegetables (artichoke hearts, red peppers, or mushrooms), and for a change, add in some fruit or nuts.
7. On the side Please!  Get your salad dressing and sauces on the side. Dip your empty fork into the dressing, then skewer a forkful of salad. You’ll be surprised at how this tastes just right, and how little dressing you’ll use. Plus, your lettuce won’t wilt and drown in a sea of crap.

8. Do your research. Most chains post their menus and nutritional info on their Web sites.  Do a little research before you get there.  You’d be surpised how many calories you can save yourself with a little research.  If you don’t see anything that’s healthy, pick another restaurant.

9. Read between the lines. Any menu description that uses the words creamy, breaded, crisp, sauced, or stuffed is likely loaded with hidden fats — much of it saturated or even trans fats. Other “beware of” words include: buttery, sautéed, pan-fried, au gratin, Thermidor, Newburg, Parmesan, cheese sauce, scalloped, and au lait, à la mode, or au fromage (with milk, ice cream, or cheese).

10. Ask the waiter to skip the bread basket.
11. I’m thirsty. If you must order an alcoholic drink, forget the margaritas, piña coladas, and other exotic mixed drinks. They include sugary additions that only add calories. Opt instead for a glass of wine, a light beer – I’m a big fan of Sam Adams Light & Amstel Light, a vodka and tonic or a simple martini (without the chocolate liquor, sour green apple schnapps, or triple sec).

12. Order fish. Just make sure it’s not fried. When evaluated food served at seafood chains and independent restaurants, researchers found low-fat and low-sodium options abounded. Plus, you can order seafood so many different ways — steamed, baked, broiled, sautéed, blackened, or grilled. Nix any sauces, or ask for them on the side.

13. Slow Down Flash Gordon!  Drink a few glasses of water throughout the meal. It will slow you down, help you enjoy the food more, and let the message get to your brain that you’re full — before your plate is empty.

14. What’s for dessert.  Don’t blow it now you’ve almost made it to the end.  You can always have some sorbet or gelato.  Better yet share it with a friend.  Always avoid the Triple Chocolate Meltdown or a mountain of ice cream topped by a second mountain of whipped cream.

15. Don’t Go Hungry!  If you go to any restaurant hungry guess what you’re going to overeat.  So have a small snack before you head out so your aren’t tempted to go hog wild when you place your order.  And don’t skip any meals in preparation for a night of gluttony at your favorite restaurant.  Slightly cut back on some of your other meals but never skip any meals.

16. Sweat it Out!  Burn off those extra calories by adding a strength and cardio workout.  Cardio will burn the fat and strength exercises will build lean muscle and speed up your metabolism.

Here’s what you need:

• 1 sprouted grain bun
• 2 Tablespoons hummus
• 1/2 cup arugula
• Half of an avocado, peeled, pitted and sliced
• 6 oz smoked salmon
• 2 thin slices of onion
• 4 slices of heirloom tomato
• Salt and pepper to taste

1. Spread each piece of the bun with 1 Tablespoon of hummus. Top each with half the arugula, avocado, salmon, onions, and tomato.
2. Season with freshly ground sea salt and pepper.

Nutritional Analysis: One serving equals: 267 calories, 9g fat, 25g carbohydrate, 6g fiber, and 22g protein.

Here’s what you need…

• 2 cups wild rice, cooked
• 1 Tablespoon sesame oil
• 1 sweet potato, halved and thinly sliced
• 1/2 cup red onion, thinly sliced
• 1 cup mushroom, sliced
• 1 Tablespoon ginger root, minced
• 3 cloves garlic, minced
• 2 Tablespoons mirin (rice cooking wine)
• 2 Tablespoons soy sauce
• 1 Tablespoon toasted sesame oil
• 1 teaspoon corn starch
• 1/2 teaspoon crushed red pepper
• 2 cups green beans, chopped
• 4 cups chicken breast, cooked and cubed

1. In a large saucepan place the sesame oil over medium heat. Add the sweet potato, onion, mushroom, ginger and garlic. Sauté for 5 minutes.
2. In a small bowl combine the mirin, soy sauce, toasted sesame oil, cornstarch and red pepper. Set aside.
3. Add the green beans and chicken into the pan and continue to cook for 2 minutes. Pour the soy sauce mixture in and mix until fully incorporated. Cook for another 3 minutes.
4. Serve over wild rice.

Nutritional Analysis: One serving equals: 299 calories, 8g fat, 23g carbohydrate, 2g fiber, and 33g protein.

First off you should consult your physician to make sure you are a good candidate for a detox.  If you have pre-existing medical/health conditions you need to find out if a detox may cause more harm than good.  Several drug and supplement interactions can be lethal.  Let the doctor know which specific detox you are planning on doing and print out a copy of the detox supplements. 

A good detox program must  purify the blood, detox the liver, and cleanse the colon, kidneys, and bladder.  Make sure your detox addressess each of these organ systems.  

Run for the hills if your detox doesn’t include fruits, veggies, water, and other real foods.   Most detoxs severely restricts calories which will create weight loss only to be regained with a vengence when you return to a normal diet.   You should be able to get a variety of nutrients from a variety of sources.   Strict liquid diets and a few pills are not a detox that’s called starvation.  Steer clear of overly restrictive diets or detoxs that do not include real food. 

Make sure you can stick to the program for the pre-determined amount of time.  Most detoxs are approximately 1-2 weeks.  You really have to pre-plan the best time to start a detox.  Make sure you don’t have any special occasions planned over your detox which will lead you to temptation.  Results will be greatly diminished if you do not stick to the plan.  Even going off the detox for a few meals can really waste all of your hard work.  Spend some time really planning a good time to start your detox.  I personaly prefer a more strict 7 day detox instead of a lengthy 14 day detox.  Mentally I can wrap my mind around it better and I can literally handle just about anything for 7 days. 

You should also have a nutrition plan on how to eat after your detox.  If you go rigth back to your old way of eating you’ll regain all of your weight back and you’ll be rigth back where you were before the detox.  A thorough detox should also include a nutritional plan on how to eat after the detox to transition you back to normal food and to also make sure you can maintain your results. 

You also need to make sure the supplements involved with the detox are safe and effective.  You don’t want any harmful stimulants that could be dangerous to your health.  I’ll be honest, about 90% of all supplements are a complete waste of time and money.  Supplement companies come and go so make sure your detox uses a supplement company that has a minimum 10 years of being in business.  Do the supplements have quality control testing done on them to guarantee purity and effectiveness (should follow GMP protocols “Good Manufacturing Practices” set forth by the FDA).  Do the supplements have peer reviewed clinical studies on them to prove that the nutrients get absorbed by your body and are safe?  Do the supplements have a long term effect on your body?   Do a little homework before you decide to start any detox program.

I started investigating several detox programs for my clients just about a year ago.  I was totally shocked about the total crap out there.  My clients were wasting their money and in most cases endangering their health.  So I came up with my own 7 Day Detox.  It’s totally awesome, Christina and I got awesome results – you can check out our video testimonials at www.cherryhilldetox.com .  I lost 8 lbs, 1% bodyfat, and 1 inch off my waist.  Christina lost 8lbs, 3% bodyfat, and over 4 inches in just 7 days.  I even created a “No Pills” version if the cost is a little too high and/or you have an aversion to pills.

So why does this Detox work while others do not?

•   High soluble and insoluble fiber content will stabilize your
  blood sugar and insulin levels.
• Stable blood sugar levels decrease food cravings and
  supercharge your energy levels.
• High fiber will pressure wash your gastro-intestinal track of any
  toxins and impurities interfering with nutrient absorption.
• Protein supplements guarantee you don’t lose valuable lean
  body mass and only lose evil body fat.
• You will not be losing water weight because you will be taking in
  1-2 gallons of water per day to flush out all the toxins.
• Alfalfa is one of the ultimate “super foods” and it has a
  powerful effect on your body’s alkaline state (a big secret to
  warding off cancer, many other diseases and joint
  inflammation).  It’s a major part of your supplement regimen.
• Vita-Lea multi-vitamin guarantees you are getting all of your
  required vitamins, minerals, and essential nutrients.
• You will not restrict your calories, you’ll be eating a ton of
  fresh fruits and vegetables.
• No harmful stimulants or supplements
• 100% money back guarantee for all Shaklee supplements
• 24/7 support from our qualified staff of personal trainers and
  nutrition experts.  You are not alone!!  If you come to our
  studio, we’ll take pre/post measurements including weight, body
  fat %, and body circumference measurements.
• 7 Day RD Designed Post Detox Meal Plan & Grocery List including fat melting exercise routine

 Get all the details at www.cherryhilldetox.com . 

Committed to your success,

Kevin Hensel, President Fit-4-Life

Marlton personal trainer

Cereals: Kashi Go Lean (My favorite), Kashi Go Lean Crunch, Barbara’s Bakery Shredded Oats, Barbara’s Bakery Cinnamon Puff Ins,  Post Shredded Wheat, Whole Grain Cheerios (feel free to mix cereals for better taste and variety – Kashi cereals have awesome protein and fiber but some of them have just as much sugar at frosted flakes – they trick you on serving sizes (READ YOUR LABELS!!)

Breads: Ezekiel 4:9 / Ezekiel Sesame (My favorites – might want to freeze gets moldy fast), Trader Joes Whole Wheat Tuscan Bread, Peperidge Farm 9 Grain Whole Wheat. Ezekiel Muffins, Kashi Go Lean Waffles (Blueberry my favorite), Vans Waffles.

Crackers: Dare Whole Wheat Grains First, Trader Joe’s Bite Size Everything Crackers, Stacy’s Whole Grain Pita Chips, Kashi TLC Crackers, Raincoast Crisps (Whole Foods)

Grains/Pastas: Barilla Plus Pastas (awesome protein, very tasty), Quinoa (Brand not important), Bulgur wheat (Brand not important), Long Grain Brown Rice (long grain – fluffier and lighter – brand not important, if not brown rice then wild rice is your next best option)

Steel cut or Irish oatmeal (not instant, rolled oats OK – brand not important – stay away from Instant Oatmeal) Trader Joe’s actually has pre-cooked frozen steel cut oatmeal. Very tasty and super fast!

Beans: Garbanzo beans/chick peas, kidney beans red/white (no sodium – canned beans are faster to cook), edamame/soy beans (probably in frozen section – shelled or not shelled)

Solid White Tuna (packed in water not oil)

Nuts: Raw, unsalted nuts (Almonds/walnuts- brand not important) roasted nuts taste better but unfortunately also destroy all the healthy omega 3 fatty acids in the nut

Crazy Richards Peanut Butter or Traders Joes Unsalted Peanut Butter (TJs mixes really well – to mix the oil store the peanut butter upside down in your pantry). Almond Butter is also another great alternative

Cooking Must Have Pantry Items: Chicken/vegetable broth – organic (less sodium), Muirglen Canned Tomatoes, Vinegar, Lemon juice

Dairy: Fage 0% Fat Free Greek Yogurt, Athenos 0% Fat Free Greek Yogurt, Chobani Greek Yogurt, Low Fat Unflavored Cottage Cheese

Snacks/Treats: Naked Popcorn, 365 Popcorn (Whole Foods),  Newmans Own Organics High Protein Pretzels, Teddy Grahams Chocolate Bears, Skinny Cow Ice Cream Sandwiches (Awesome!!),  Blue Diamond Chocolate Covered Almonds,

Click here for Must Have Supplements: http://personaltrainerincherryhill.com/must-have-supplements-marlton-personal-trainer-gives-it-up/

If you are just too busy to cook, or would like to learn how to cook Personal Chef Christina Dimacali will come to your home visit her website www.cyplate.com .

For most people reckless snacking derails their healthy diet, leaving them frustrated and overweight.

Do you eat a healthy lunch only to succumb to the vending machine an hour later?

I’ve got good news for you, if you do.

With just a few adjustments to your diet, you can effortlessly kick your snacking habit to the curb.

You see, the urge to snack happens when your blood sugar levels drop—giving your body the message that you need more fuel. (Enter the vending machine.) This happens after eating meals that are low in fiber, low in calories, and high in sugar.

The solution?

Eat meals that are filled with fiber and you’ll stabilize your blood sugar levels, and feel full longer.

The Case for High Fiber

Researchers have done their homework on fiber, and the results spell easy weight loss for all who listen. By consuming an extra 14 grams of fiber each day you can cut your calorie intake by a full 10 percent.

People who consume more fiber (as low as 20 grams per day) weigh an average of 8 pounds lighter than people who consume low fiber (closer to 10 grams per day).

There are two main reasons that high fiber leads to weight loss:

1. Fiber fills you up and stabilizes blood sugar for hours. This tames your appetite and protects you from needless snacking.
2. Foods that are high in fiber aren’t as calorie dense. When you fill up on high fiber foods you eat just as much but take in fewer calories.

Breaking it Down

It’s always easier to understand a concept like this when real life examples are given. So here’s a review of a low fiber, high sugar diet that ‘Jane’ was eating, and then we’ll see the small changes made to increase her fiber content and stabilize blood sugar.

• Breakfast: Jane would typically eat a packet of instant oatmeal made with low fat milk and topped with banana and brown sugar. On the way to work she would also grab a mocha or latte.
• Snack: Without fail by 10am Jane’s stomach would growl, sending her to the vending machine. She would end up with a small bag of chips, crackers or candy to hold her over until lunch.
• Lunch: By noon Jane was starving again, and would inhale her packed lunch of a medium sized bagel with low fat cream cheese and deli slices, and a small container of yogurt.
• Snack: At 3pm Jane’s appetite would soar and she would scavenge the office for a small snack to hold her over until dinner. She usually found part of a leftover pastry or cookies, and if all else failed she would once again turn to the vending machine.
• Dinner: Most nights Jane would make a dinner of chicken breast, instant rice and a small salad, some nights she would substitute pasta for the rice.
• Snack: Every night at 10pm Jane would find herself back in the kitchen in search of something sweet. Most often she would have a bowl of low fat ice cream or sorbet before going to bed.

Did you notice a trend in Jane’s diet? While she kept her selections fairly low in fat, she hardly ate any fiber which left her battling hunger all day. Her meals were also very high in sugar, which caused her blood sugar levels to jump up and plunge down throughout the day.

Here’s the revised version of Jane’s meals:

• Breakfast: Instead of the instant oatmeal Jane switched to using old fashion -steel cut (intact) oats. She then topped it with broken walnut pieces and banana. Instead of drinking a high-sugar mocha or latte, she started drinking hot tea.
• Snack: Apple and 20 raw almonds 
• Lunch: For lunch Jane had a cup of lentil soup, a slice of rye bread and a cup of steamed veggies.
• Snack: Shaklee snack bar, 4 grams of fiber and 10 grams of protein 
• Dinner: This meal didn’t change much for Jane. Instead of instant rice she made brown or wild rice, and instead of white pasta she made whole wheat. She also added a vegetable dish to dinner, in addition to the salad.
• Snack: Most nights Jane skips her late night snack since she just doesn’t feel hungry. On those nights that she does want a sweet treat she enjoys sliced fruit.

That didn’t look hard, did it?

As you probably noticed, Jane’s daily calories dropped dramatically after adding fiber to each meal. Also her percentage of calories from fat also dropped, since her snack foods were high in fat.

This means that Jane is effortlessly losing weight simply by consuming more fiber.

You can follow Jane’s lead by evolving your diet to include higher levels of fiber.

To expedite your weight loss be sure to include a consistent and challenging exercise routine. I’m here to help with that – simply call or email today to get started.