1 OZ./49 NUTS 158 calories, 13 g fat 3 g fiber Pistachios are high in cholesterol-lowering plant sterols and have more potassium than most nuts (291 mg per ounce).

ALMONDS

1 OZ./23 NUTS 163 calories, 14 g fat, 4 g fiber One ounce provides half your daily vitamin E—more than any other nut. It also supplies 8 percent of your daily calcium needs.

HAZELNUTS

1 OZ./21 NUTS 178 calories, 17 g fat, 3 g fiber These are rich in iron and proanthocyanidins, antioxidants that strengthen blood vessels and prevent UTIs.

WALNUTS

1 OZ./14 HALVES 185 calories, 18 g fat, 2 g fiber Walnuts deliver the most omega-3 fatty acids and contain the antioxidant ellagic acid, which supports the immune system.

BRAZIL NUTS

1 OZ./6 NUTS 186 calories, 19 g fat, 2 g fiber A single Brazil nut provides your daily dose of selenium, an antioxidant that may play a role in preventing breast cancer.

Try to eat all nuts raw/fancy and not roasted.  Roasting the nut does taste better but it also kills all the healthy fatty acids in the nut.   Fit-4-Life, Inc. is Cherry Hill’s leading personal training studio just minutes from Marlton, NJ.

Try This #2: Sprouted Grain Bread If you must have bread, then stick with sprouted. Sprouted grain bread is a lot easier on your digestion and is packed full of nutrients. Two delicious brands are Food For Life’s Ezekiel bread, and Manna Organics. Sprouted grain breads are often kept in the freezer section since they don’t contain preservatives to prolong shelf life. Do-Not-Eat #3: Creamy Salad Dressing You were so good to order a salad, but then you ruined it by drenching the salad in fattening creamy dressing. Just a few tablespoons of creamy dressing contain more than 20 grams of fat and hundreds of calories.
Try This #3: Vinegar Dressing Salad dressing is meant to lend flavor to the salad, not fat and calories. Vinegar-based dressings pack amazing flavor in with minimal fat and calories. You can even mix your own dressing at home. Take high quality vinegar, fresh lemon juice, salt and pepper, your choice of dried herbs, and a bit of olive oil.
Do-Not-Eat #4: White Rice I’m sure by now you’ve heard that white rice is not a healthy choice. Just like white bread, white rice has zero nutritional value – other than calories. Fiber and vitamins have been removed and the glycemic load will quickly prime your body for storing fat.
Try This #4: Brown Rice Brown rice has three times the amount of fiber, more B vitamins as well as other nutrients, won’t sky rocket your blood, and will keep you feeling fuller for longer. That should be enough to convince you to swap your large pile of white rice out for a small pile of long grain brown rice.
Do-Not-Eat #5: White Sugar Sugar and high fructose corn syrup are the epitome of anti-fitness food. Nothing will destroy your progress, expand your waist and plummet your energy levels like sugar will. If you only take away one do-not-eat food from this article please let it be sugar.

Try This #5: Fruit Don’t turn to artificial sweeteners to get your sweet fix, instead turn to nature’s wholesome source of sugar: fruit. Eat organic fruit that is seasonal and locally grown. Stay away from dried fruit and fruit juices, as these are high in simple calories.  Agave nectar is a great natural sweetener that is low on the glycemic index.
Eating right, along with challenging exercise, is the formula for a toned, lean body – so guarantee your results by teaming up with me.
Together we will come up with a fitness plan that is uniquely yours, one that fits your lifestyle and brings you promptly to your goals.

Today you have a clean slate with a brand new year spread out in front of you, filled with endless possibilities.

How will you harness your potential to create the very best you? I recommend using the teachings of Dr. Maxwell Maltz in his legendary book ‘The New Psycho-Cybernetics’.

Dr. Maltz created the original science of self improvement and success, so who better to turn to when you’re ready to take your life to another level. His teachings have stood the test of time.

Take the following and get all that you want out of 2012:

1) Use Your Imagination
If you thought that imaginations were only valued in preschool, think again. One of the key points in ‘The New Psycho-Cybernetics’ is the technique of using your imagination to reprogram and manage your self image.

You may have been exposed to self improvement strategies that tell you to ‘act as if’ or to ‘fake it till you make it.’ Those typically don’t work because your self image is still the same.

According to Dr. Maltz, your self image is the key to changing your actions and habits. If you want to lose 50 pounds, you first have to think of yourself as someone 50 pounds lighter.

Spend time in your imagination. See yourself 50 pounds lighter. Experience a day in your life at this slimmed down size. Imagine everything down to the smallest detail.

According to Dr. Maltz, this imagination time will begin to change your self image to that of a person 50 pounds lighter, and your actions and habits will fall into place.
2) Reject Negative Thoughts
Negative thoughts will undoubtedly arise as you use your imagination to see your ideal self. “I’m not really going to lose 50 pounds.” “I’ve tried losing weight before and it never works. I’m always going to be overweight.” “This imagination stuff is bogus. It won’t work for me.”

Dr. Maltz says that the instant you receive a negative thought simply dismiss it. Don’t spend any time on it at all.

The quicker that you dismiss negative thoughts, the less impact they will have on your self image. Also you’ll find that fewer and fewer negative thoughts arise once you get into the habit of dismissal.

3) Be Nostalgic For The Future
It’s so easy to be nostalgic for the past, especially when you only remember the good stuff. But what good does it do for you to wish for things that are long gone?

Dr. Maltz recommends developing nostalgia for the future.

In your imagination you’ve already lost the 50 pounds, so start pining for the future! Your self image will lock onto that picture and your nostalgic feelings will fuel the fire.

4) I’m The Kind Of Person That…
What kind of person are you?

• I’m the kind of person that loves sweets.
• I’m the kind of person that hates exercise.
• I’m the kind of person that can’t lose weight.

OR

• I’m the kind of person that eats fresh and healthy food.
• I’m the kind of person that keeps fit.
• I’m the kind of person that maintains an ideal body weight.

Your self image will fulfill any label that you put on yourself. The power is all in your hands.

What kind of a person do you want to be in 2012?

If losing weight is something you’d like to do this year, then call or email to set up a consultation. I’m the kind of person who LOVES to see clients like you achieve their goals!

Here’s what you need…

• 2 cans wild caught Albacore Tuna, packed in water
• 2 celery stalks, chopped
• 2 Tablespoons low fat mayonnaise
• 1/4 cup dried cranberries
• 1 teaspoon dried dill weed

1. Drain and flake tuna in a medium bowl.
2. Add all of the ingredients and mix until well combined.

Nutritional Analysis: One serving equals: 195 calories, 9.6g fat, 273mg sodium, 9 carbohydrate, 1g fiber, and 17g protein.

Here’s what you need…

• 1/2 cup coconut flour (find at natural foods store)
• 2 teaspoons ground cinnamon
• 1/2 teaspoon ground nutmeg
• 1/4 teaspoon ground cloves
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 1/2 cup canned pureed pumpkin
• 6 eggs, beaten
• 3 Tablespoon coconut oil, melted
• 1/3 cup honey
• 1 teaspoon vanilla extract
• 12 pecans for topping

1. Preheat oven to 400 degrees F. Oil muffin pans.
2. In a medium bowl, combine the coconut flour, spices, baking soda and salt.
3. In another bowl, place the pumpkin puree then add the eggs one at a time, mixing well after each addition. Add melted coconut, honey and vanilla and mix until well combined.
4. Add the flour mixture to the pumpkin mixture, blend with a whisk until most lumps have disappeared.
5. Spoon into prepared muffin pan, filling each muffin 2/3 full. Bake for 18-20 minutes or until golden.
6. Place on wire rack to cool.

Nutritional Analysis: One serving equals: 127 calories, 7g fat, 230mg sodium, 11.7g carbohydrate, 3g fiber, and 5g protein

This is a common place to end up, usually after a few months on the same exercise routine. In the beginning your body responds to your routine with lost pounds and gained muscle tone, then one day all results screech to a stop.

Why does this happen? And, more importantly, how can you prevent it?

Your muscles adapt quickly to any repetitive routine. Remember that the definition of ‘insanity’ is to do the same thing over and over while expecting different results. This holds true for your workouts.

When your results stop, it’s time to do something new.

• The problem: Your muscles have adapted to your routine.
• The Solution: It’s time to apply the concept of muscle confusion.

Muscle confusion is a way to keep your body guessing by changing your routine.

I have good news – the following 4 strategies are guaranteed to crank your workouts up to the next level and to deliver better results.

Strategy #1: Use a Drop Set

Drop sets are often used to fight off exercise plateaus. This technique is great for increasing muscle strength, endurance and for adding to the cardiovascular benefit of your workout – which results in more fat burn.

This is how to do a drop set: When you perform an exercise to exhaustion, don’t stop there. Drop the weight by 80% and do another set.

You could take it a step further by dropping the weight twice, making it a double drop. Or drop the weight three times for a descending drop set. Use this technique only once or twice per workout, on the final set of the exercise.
Strategy #2: Focus on Negatives

Each time that you do a weight lifting repetition you are using three types of strength.

1. Positive strength: lifting the weight.
2. Static strength: holding weight in a contracted position.
3. Negative strength: lowering the weight.

Most people completely miss the benefit of the negative in each repetition by allowing the weight to drop quickly with little control. It is understood that the negative portion of each repetition is just as important as the positive portion, possibly more important.

Focus on the negative portion of each repetition by lowering the weight very slowly. Concentrate on the negative contraction, and make each repetition count.

If you are advanced, then use a training partner to assist you in moving heavier-than-normal weight into a contracted position, then lower it very slowly.

Another way to utilize negative repetitions on a machine is to lift the weight using two limbs but then lower it with just one. For example, use both legs to lift the weight on a leg extension machine, but then lower it back down slowly using only one leg.

Strategy #3: Use Active Rest

Every minute of your workout is an opportunity to increase intensity and to burn more fat. Don’t waste precious minutes with long rest periods.

While it is important to catch your breath if you feel winded, most of the time you would benefit more from an active rest. Do one of the following activities for 30 seconds between exercises and turn your regular workout into High Intensity Interval Training.

• High Knees with Alternating Punches: Alternately bring each knee high to your chest in a quick jumping movement while alternating forward punches at shoulder level.
• Burpees: Start in a sanding position and bend at the waist. Once your hands hit the floor, push your entire body back, extending your legs until they’re straight and you’re in the push-up position. Go down for a push-up, and when you push yourself up, jump slightly to bring your feet back near your hands. Finally, jump in the air with your arms fully extended over your head.
• Side-to-Side Jumps on Bench: Stand on one side of an exercise bench. Place the foot closest up onto the bench, jump up and switch feet, then land on the opposite side of the bench.
• Mountain Climbers: Place your hands wider than shoulder-width apart on the ground in a push-up position. Bring one knee to your chest and then back to the starting position, alternate each leg quickly.
• Side-to-Side Ab Twists: With feet close together, jump and twist your legs left to right – holding your abs tight. Keep a bend in your knees and swing your upper arms with each twist.
• Jump Lunges with Pop Squat: Start in a lunge position, lunge down then quickly jump up, switching your leg position in midair, land in an opposite leg lunge. Once you’ve done both legs, jump straight into a squat.
• Medicine Ball Squat Jumps: With feet wider than shoulder-width apart hold a medicine ball at chest level. Squat down until your knees are at a 90 degree angle. Explosively jump up, raising the medicine ball straight over your head.

Strategy #4: Modify the Exercise There are certain exercises that are considered ‘staples’ in the gym.

The squat. The lunge. The chest press. The shoulder press. The bicep curl. You get the idea…

While you shouldn’t throw these exercises out the window, find creative ways to modify the familiar motion in order to challenge your muscles. Try these exercise modifications:

• Squat on a Bosu ball or balance board.
• Place a weighted bar across your shoulders and do walking lunges.
• Use an exercise ball for chest presses instead of the bench.
• Do a full squat between each repetition of shoulder presses.
• Do a shoulder press between each repetition of bicep curls.

If you’d like a sure-fire way to break through your fitness plateau and to melt away unwanted fat, then contact me for a fitness consultation.

Exercise alone will not get you a toned stomach – diet is a huge part of the equation.

Below I have compiled 5 very easy tweaks to your eating habits that will dramatically flatten your abs.

Diet Tweak #1: Don’t eat after 6pm
This is such a simple and effective way to lose fat. Late night eating is the most damaging to your waistline, so cut it out completely.

•Brush your teeth immediately following dinner. Once your teeth are brushed, you’ve put a period to the end of your consumption for the day.
•Change your evening routine. If you’ve always ended your day watching your favorite shows with your hand in the snack bowl, then now is the time to change things up. Find activities that don’t revolve around food and stick with those.
•Make it a habit. The first few weeks will be the hardest, but soon your new no-food-after-6pm routine will feel normal.
Diet Tweak #2: Cut back on carbs
Notice I didn’t say to cut out all carbs, but rather to cut back on carbs. These diet tweaks are meant as lifestyle changes that you stick with long term. Cutting back on carbs is a realistic and very effective way to lose weight.

•Always choose whole grain bread and pasta over white. Whole grains are less likely to be stored as fat than processed grains.
•Eat half of the carbs you normally do. Eat your sandwich open-faced and reduce the size of your pasta serving.
•Avoid carb-filled snacks between meals. Instead of crackers or chips, have fresh fruit and veggies.
Diet Tweak #3: Eat more fiber
Most people simply do not get enough fiber in their diets. Fiber is essential when it comes to getting lean since it is low calorie while filling you up.

•Instead of seeing salad just as a side item, make salads into meals. Add protein to a large pile of greens for a guiltless meal. *Try the recipe for Grilled Salmon and Peach Salad below.
•Make veggies a part of every meal. The benefits of eating more vegetables are too numerous to list, just know that your body will become healthier and leaner with each fibrous bite.
•Fruits are a delicious source of fiber. Incorporate fresh, seasonal fruits into your daily diet.
Diet Tweak #4: Drink tons of water
Drinking plenty of water is another extremely simple way to promote weight loss. Chronic dehydration leads to false hunger signals and unnecessary calorie consumption.

•Drink a large glass of water before each meal. This will prevent overeating.
•Choose water instead of sugar-filled sodas and juices. Sugar-filled drinks are a huge weight-gain trap.
•Carry a water bottle with you throughout your day. Keep water in the car and at your desk for constant hydration.
Diet Tweak #5: Enjoy natural sweets
Traditional sugar-filled sweets will quickly add up around your waistline. Instead of going for sugary sweets, enjoy natural sweets.

•Fruit is nature’s candy. Reach for sweet, seasonal fruit for dessert.
•Avoid foods that contain white sugar or high fructose corn syrup. Consider these items ‘anti-flat-abs’.
•Use wholesome sweeteners such as pure maple syrup, brown rice syrup or dates in your recipes instead of white sugar. Eliminate white sugar from your kitchen.
Eating right, coupled with challenging exercise, is the formula for a toned, lean body – so guarantee your results by teaming up with me.

Together we will come up with a fitness plan that is uniquely yours, one that fits your lifestyle and brings you promptly to your goals.

Click Here For Strength Videos

Click Here For Stretching Videos

Here’s what you need:

3 Tablespoons pine nuts, toasted
2 bunches broccoli rabe, stems trimmed
1 teaspoon olive oil
3 garlic cloves, minced
1/4 cup kalamata olives, halved
dash of freshly ground sea salt
Juice from 1 small lemon
Place a steamer basket over a 3 quart pot, filled with water up to the bottom of the basket. Bring the water to a boil, add the broccoli, cover and steam for 3 minutes. Immediately drop the broccoli into a bowl of ice water. After a few minutes drain the broccoli and set aside.
In a large skillet warm the olive oil over medium heat. Add the garlic and saute until golden. Add the broccoli, olives and salt. Saute for another 5 minutes until tender. Remove from heat, place in serving dish, sprinkle with pine nuts and toss with lemon juice.
Nutritional Analysis: One serving equals: 58 calories, 4.4g fat, 3g carbohydrate, 7.1g fiber, and 2.5g protein.

Here is a fun photo of the presenters (left to right: Christina, me, Kelly, Marla, Adam)

 We raised $330 for the Alexa Nawrocki Pediatric Cancer Foundation.  The money will help a very deserving family from the Glassboro area help travel back and forth to cancer treatments.  Thank you so much for donating.  

Here is the link to the corrective exercise videos I mentioned in my segment “Weight Loss Joint Survival Guide” http://personaltrainerincherryhill.com/443/ Definitely check them out they are absolutely invaluable.   

“Meal Makovers; Make Any Recipe Healthy” by Personal Chef Christina Dimacali
 
 
1. Swap Outs…Ingredient substitutions to make your recipes better
 
If you like:                                              Substitute or Use:   
pancakes/waffles                        whole wheat flour for 1/4 of the regular flour
                                                unsweetened applesauce for oil
 
cream cheese                        whipped cream cheese (so more air pumped into it)
 
lasagna                                    whipped cottage cheese instead of ricotta cheese 
 
bagels                                                Thomas Whole Wheat Bagel Thins
 
fruit yogurt and granola            low fat yogurt + 0% fat Greek yogurt + Grapenuts  
 
burger or ground beef            ground or finely chopped mushrooms + lean beef 
 
cream sauces                         silky tofu + olive oil
                                                reduced fat cream cheese + low salt chicken broth
 
pasta                                                whole wheat pasta or Barilla Plus (protein rich) pasta
 
cheddar cheese                        hard cheese, such as parmesan with some cheddar  
 
sour cream                                   0% or 2% Greek yogurt
 
fried chicken nuggets            chicken breast dredged in low fat milk +
Japanese panko + dried herbs and oven baked 
 
french fries                                    sweet potato fries
 
tacos                                                taco salad of ground turkey + lots of lettuce, + diced
tomatoes + chickpeas + low salt salsa + some cheese on a few light corn chips

2.  Fast Food…embellishing ready made meals to be healthier
 
Purchase:                                                    and Add to it:
Amy’s Pesto Pizza                                    sliced cherry tomatoes, onion, crushed chilis 
 
 
Eggo Whole Wheat Waffles            whipped cream cheese with a touch of honey
 
 
 
Jar Spaghetti Sauce                                    1 grated carrot
                                                            1 link of turkey or chicken sausage crumbled
and browned
 
 
Whole Foods Fresh Salad                        3 cups baby spinach or dark greens, toss with
dressing and divide to make two servings. 
 
 
Ramen Noodles                                    DISCARD flavor packet, add frozen chopped
broccoli florettes, peas, pre cooked chicken chunks, natural peanut butter and light soy sauce
 
3.  Cooking Tricks…quick methods for healthful dinners in a hurry
 
Methods of braising, baking and sautéing can take the place of boiling or frying.
Learn these tricks in a hands-on small class setting with Clean Your Plate!
 
Upcoming Classes
 
Tuesday, May 17, 6 – 7:30pm        Knife Skills Clinic
                        Learn to slice and dice like a Top Chef
 
Tuesday, June 7, 6 – 8:30pm        Speedy Weeknight Meals
                        How to prepare dinner in a hurry
 
Monday June 13, 6 – 8:30pm        Meatless Mondays
                        Take the guesswork out of vegetarian fare
 
Thursday June 23, 6 – 8:30pm        Chicken Anyone?
                        Many ways to prepare your go-to protein
                                               
 
Visit www.CYPlate.com for full schedule and details.