Here are my top 14 Must Have Snacks on the Go

Beef Jerky: 10-15 grams per serving (Check out Beef, Turkey, & Buffalo) try to keep the sodium under 500 mg per serving.  Check your local health food store.  I really like Ostrim Ostrich Jerky – we sell them at the studio now, not available in local stores

Eggs: 2 hard boiled or scrambled eggs gives you 13 grams of protein for under 200 calories.  You can buy hard boiled eggs at WAWA, or peeled hard boiled eggs from Trader Joes.  I crack 2 eggs into a bowl then mix them thorougly and microwave for 1 minute and 40 seconds to avoid exploding.

Cottage cheese and fruit: 1/2 cup of cottage cheese has 16 g of protein for about 100 calories.  Add some blueberries, 1/2 banana, and/or apple slices to add some flavor

Flavored Greek Yogurt:  You have several brands to chooce from chobani, athios, my favorite is Fage (don’t ask me to pronounce it).  Has 10 grams of protein per serving, get the 0% fat for lower calorie.

Tuna: Each 1/2 can of tuna in water not oil has 13 grams of protein.  Wrap it in rommaince lettuce and add a 1/2 teaspoon of Wasabi Mayo to spice it up (use a very small amount of mayo).

Protein Bars: Eat half a Cliff Builder Bar (130 calories and 10 grams of protein – eat the whole bar for a great meal replacement).  Kashi Go Lean Crunchy Bar – 8 grams of protein 150 calories we sell them at the studio now.  Click here for more Must Have Supplements

Ready to Drink Shakes: EAS Myoplex Lite (chocolate my favorite)and/or Muscle Milk Lite.  Both have 20 grams of protein, are completely portable and do not need to be refrigerated.  Under 200 calories.  We sell them at the studio now

Lentils: 1/2 cup has 9 grams of protein for a little 100 calories.  Super easy to cook, Trader Joes sells them pre-cooked and ready to eat – check refrigerator section

Peanut Butter: Awesome new product PB2 (freeze dried peanut butter – we sell it at Fit-4-Life now not available in local stores) has awesome protein for half the calories of regular peanut butter (tastes great).  Just add water, mix, and you have super lo calorie protein packed peanut butter.  My favorite all natural peanut butters are Crazy Richards and Trader Joes (Unsalted of course) try it on a slice of Ezekiel Bread (4 grams of protein per slice – usually found in the freezer section)

Healthy Trail Mix: Mix 1 cup of Kashi Go Lean Cereal, 10 raw almonds, 1 tablespoon of dark chocolate chips makes 2 servings. 10 grams of protein each serving  

Small piece of fruit (apple/pear) and no fat cheese stick

15 raw almonds/walnuts and small piece of fruit

Edamame: 3/4 cup of shelled soy beans (edamame) has 12 grams of protein for 150 calories and 6 grams of fiber.  Get them shelled in the freezer section.  Trader Joes has them pre-cooked so you can grab and go.

Oatmeal on steroids (no cooking involved):  1/8 cup of dry/uncooked steel cut  oatmeal, 1/2 cup of plain 0% Greek yogurt or 1 cup of soy milk, and 1/8 cup of NOW Protein Isolate (chocolate is my favorite – Now available at Fit-4-Life not available in local stores) – mix them all together (mix in half a banana to sweeten it up if needed).  Prep time is 2 minutes and no cooking is involved – has a whopping 24 grams of protein and just under 200 calories

Click here for more Must Have Supplements

Click here for must have food items

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.

Chef Christina Kicked Butt Again!

Chef Christina’s Healthy Weeknight Cooking Lesson was awesome last week. You absolutely have to try the recipes below, they were delicious.  And we raised $100 for Philabundance which helps local families stay fed during tough times.  Watch Christina’s video on how to make the Green Protein Dip.  Follow Christina on Twitter for great recipes and restaurant eats at http://twitter.com/christinasplate

Speedy Chicken Jambalaya

Serves 4 – 6

• 1 Tablespoon oil
• 2 cups chopped onion
• 2 stalks celery chopped
• ½ lb chicken breast cut into ½” pieces
• 2 teaspoons chili powder
• 1 teaspoon thyme
• 1/4 teaspoon cayenne (or to taste)
• ½ teaspoon ground cloves
• ¼ pound prepared turkey or chicken kielbasa
• or sausage cut into ½”cubes
• 14 ounces low sodium chicken broth
• 2 cups water
• 14 ounces diced tomatoes
• 8 ounces orzo wheat pasta 
• 1/2 pound shrimp peeled and diced
• 1 large green pepper diced fine
• ¼ cup parsley (optional)

Directions:

1. In a large saute pan, heat oil over medium high heat.  Add onions and celery.  Cook until just starting to wilt (approximately 2 minutes).  Add chicken and saute until chicken is browned on all sides. 
2. Add chili powder, thyme, cayenne, cloves and sausage.  Saute for 1 minute. 
3. Slowly add chicken broth, scraping the pan with a wooden spoon to get all the spices from the pan bottom. 
4.  Add water and diced tomatoes.  Bring mixture to a boil. 
5. Add orzo wheat pasta.  Bring back to a boil and cook for 8 minutes. 
6. Fold in shrimp, peppers and parsley.  Continue cooking until shrimp turns pink.  Serve!

 Nutr’l info per serving: 278 cal, 5.3g fat (1.1g sat fat), 39.7g carbs, 20.6g protein, 5.9g fiber 

Green Protein Dip

Makes 30 pieces 

• whole wheat pita chips
• 1 large garlic clove, halved crosswise 
• 1 1/4 cups shelled edamame thawed in refrigerator or warmed in the microwave
  1/4 cup olive oil
  3 Tablespoons grated Pecorino cheese
  1/2 teaspoon lemon zest
  1 teaspoon lemon juice
• 1/2 teaspoon salt
• 1/8 teaspoon pepper

Directions:

1. Pulse beans in a food processor until coarsely chopped.  Transfer HALF the beans to a large bowl and set aside. 
2. In the food processor filled with chopped beans, add oil, cheese, lemon zest, juice, salt and pepper.  Purée until smooth.  Fold the mixture into the large bowl of beans and season with salt and pepper.
3. Spoon mixture onto whole wheat pita chips.

Nutritional info: 46 calories each, 2.5g fat (.42g sat fat), 4.6g carbs, 1.6 g protein, 0.6g fiber 

Ever wonder why some people are able to keep weight off, while others put it right back on? Read on for the 7 Secrets to Maintain Weight Loss. (And if you still have pounds to lose, these 7 secrets will help you too.)

Secret #1: Keep on Moving
If you’re serious about keeping the weight off, you need to be serious about your workouts. Keep your activity level high, both in and out of the gym. Your workouts should consist of both cardiovascular training and strength training. While out of the gym make an effort to move as much as possible by taking the stairs, going for walks or jogs and participating in recreational activities.

Secret #2: Be a Healthy Eater
Sorry, you can’t go back to eating at the drive thru and expect to maintain your weight loss. Focus on these 3 aspects of healthy eating:

Keep calories low. Gone are the days of eating mindlessly. Be aware of everything that goes into your mouth, whether by journaling or simply keeping a mental tally.
Be careful. Eat small portions, avoid high-calorie foods and check nutrition labels. You don’t have to swear off chocolate forever, just eat it occasionally with portion control.
Eat a balanced diet. Include a variety of fruits and vegetables, lean meats and whole grains.
Secret #3: Turn off the TV
The average person watches a whopping 35 hours of television each week. People who successfully maintain weight loss, on the other hand, watch an average of 7 hours or less. TV watching encourages snacking and puts you in a sedentary position on the couch. Spend less time in front of the TV and enjoy longer lasting weight loss.

Secret #4: Keep it Simple
While it is important to keep a variety of fruits and vegetables in your diet, your diet should be fairly simple. Create a repertoire of basic whole foods: fruits, vegetables, lean meats, whole grains, beans and nuts. When you cut down on your options it becomes easier to stick to your plan, making weight loss guaranteed.

Secret #5: Track Yourself
Your biggest fear is gaining back every solitary lost pound, but don’t be afraid of your scale. Weigh yourself at least once each week to monitor any gains. If the numbers begin to climb then reduce calories and increase your exercise.

Secret #6: Eat for the Right Reason
Emotional eating is one of the top reasons that people are overweight. It’s very important that you view food as fuel, not as an answer to deeper emotional needs. When food becomes more than just fuel, the pounds quickly add up. If you want to keep your weight under control, you’re going to have to eliminate emotional eating.

Secret #7: Forget All-Or-Nothing
No one is perfect – not even you! There will be days when you eat more calories than you should have. There will also be days when you miss a workout. Don’t let small slipups send you into a tailspin of all-or-nothing sabotage. Simply get back to your healthy lifestyle rather than letting yourself backslide into your old habits.

Don’t be one of the many who skip these 7 secrets and instead return to life pre-weight loss. You worked hard to be where you are – you deserve to keep it.

I’m always available to help you achieve any fitness or weight loss goal. Call or email to get started on a solid exercise program that will change your body and life forever.