I realize it may be hard to believe, but we are just about to begin March.  Which means the first quarter is almost over. 

Stay with me here. 

Which means the first 3 months of the year are almost over.  How's your body transformation -- project, resolution, promise, or whatever you're calling it going?

You know you could just start off by having a good breakfast to start getting back on track.

I don't know how it happens, but for some reason breakfast seems to be the most difficult meal to get most people to eat consistently.  I've heard all the excuses from "I don't have time", to "I don't eat eggs", to "I'm really not that hungry in the morning". Trust me if you've been sleeping for 6-8 hours or more, your body is hungry -- even if you don't feel like eating. 
However, if you keep that pattern up, of not eating breakfast, you encourage your body to store calories as body fat.

Why?

Because if you continue to tell your body it will be underfed the amount of calories it needs (which is what you do when you skip breakfast), it will do what it was made to do -- survive.  Thus it will store calories and slow your metabolism down, so that it can conserve energy (think a slow metabolism makes it extremely difficult to lose weight).

So whether you're working to get lean and ripped for summer, or just wanted to get rid of a few pounds, breakfast is the most efficient way to do that no matter how you slice it.

Being committed to your success, I'm going to make this super easy for those of you who consistently skip breakfast for any reason.  Below you'll find some easy recipes to get the right food in your stomach, and still get you to work on time.

Remember, when you eat a proper breakfast consistently you start your metabolism off right.  Meaning, you send the message to your body not to store calories because you will be feeding it the nutrients it needs consistently.

I'm sure you can find at least one option below that will suit your tastes and time schedule.

Don't find an excuse.  Find the solution.

• Quick options for when you're on the go (Healthy on the Go Choices)

• Meaty Omelet (Ranchers_Omelet.doc)

• Pizza Eggs (Pizza_Eggs.doc)

Check back with me next week and I will share with you some lunch options to help keep you on track and reaching your goals.

It's the last Monday of the year, and that means it's time for 2 more recipes for you to add to your file.  Remember, there are no magic pills, no magic shoes, and no secrets I have not already shared with you.  It's all about making the plan and sticking to it.

But when it comes to nutrition, who wants to stick to a plan where the food tastes horrid.  Neither do you want to spend what little free time you have in the kitchen slaving over a stove and measuring every little morsel, right?  Thank goodness you've been courageous enough to check in with me each week to build an incredible file of recipes, making sure you are ready to go for the new year.  Now you have plenty of choices for breakfast, lunch and dinner. 

Now all you have to do is make a plan.  Stick to it.  And watch your body transform. 

It can happen.

It will happen.

And you can do it.

Here are your next two:

Recipe #1:  Rancher's Omelet (Ranchers_Omelet.doc)

Recipe #2:  Stir-Fry Beef (Stir_Fry_Beef.doc)

These are courtesy of Gourmet Nutrition by Dr. John M. Berardi, Michael Williams and Kristina Andrew.  I would strongly recommend you take the time to pick up this wonderful book.  I've shared a few with you, but there are countless other recipes that are sure to meet every taste, time schedule and lifestyle.

Enjoy.

The year is almost over.  I promised to make sure that you were well prepared with a wide variety of recipes to make sure you start the new year off right.  Recipes to help start you on track, keep you on track, and not make you feel like you were going to have to give up taste.  I believed I've delivered as promised.

Only one more Monday left in the year.  So here are two more recipes to add to your ever growing file.  Next year is going to be so easy for you start off on the right track.  By spring you'll be unveiling a new you and not had to suffer, by living on tasteless boring food.  No one likes to feel deprived.  So I've made sure that your journey to a new you is as painless as possible when it comes to your nutrition.

Here you are:

Recipe #1:  Pizza Eggs (Pizza_Eggs.doc)

Recipe #2:  Romaine Tuna Wraps (Romaine_Tuna_Wraps.doc)

This weeks recipes are from A Recipe for Life by Susan Dopart, M.S., R.D. with Jeffrey M. Batchelor and Eat 2 Liv by Elizabeth Brown M.S., R.D., C.D.E

Be sure to come back next week for more recipes to add to your file.  Remember, the more options you have the easier it will be to stay on track.  No one likes boring food.  And cooking and preparing food that actually tastes good should not be a chore.  If you've been cutting and pasting you will ready to rock come January.

As promised here are 2 more delicious recipes to add to your growing file.  We all have busy schedules, this time of year more than ever.  But that shouldn't mean all of your hard work should go out the window.  Whether you're committing to a new year of losing those extra pounds or just looking for a change in your usual day to day of staying on track, these recipes are sure to help.  They are quick, tasty, and will definitely keep you on track.

Remember, food that is good for you can actually taste good too.  All too often I hear people avoid making good food choices because they believe they have to give up flavor.  Not with these.  The second biggest reason I hear is that making food that is good for you just takes too much time.  Again, not with these.  But I will admit it will require some planning on your part to make sure you get all of your meals in each day.  And heck if it tastes good, all the more motivation to take as little as 5 minutes to whip up something that tastes good going down and gives your body what it needs to stay healthy and assist you in getting in better shape. 

Don't fall into the easy excuses.  Take a few minutes and cut and paste these to your file.  Good food and get in shape at the same time -- sounds like a win/win to me.  Enjoy!

Recipe #1:  Mint Chocolate Shake (Mint_Chocolate_Shake.doc)

Recipe #2:  Sauteed Salmon (Sauteed_Salmon.doc)

It was recently brought to my attention that I could probably eat cardboard with a few spices and it wouldn't bother me at all.  Fortunately for me, cardboard has no nutritional value.  I don't know, I guess I'm just weird that way. 

It's said that some people over-indulge with food to meet other needs besides nutrition.  This type of person tends to go overboard with the sauces, sugars, breads, etc.  I'm just the opposite.  I mainly eat for function.  And if it was a choice between a flavorful meal that would take an hour to make or eating right now a nutritious meal but with little flavor, I'd probably pick the latter of the two.

Don't get me wrong, I thoroughly enjoy a flavorful and nutritious meal, it's just that often times my schedule gets so busy that I skimp.  No, I refuse to go grab fast food, or some other highly processed food substitute.  No, I admit it, I'm willing to skimp on taste.

So believe me when I tell you I am really excited and appreciate this recipe book-- Gourmet Nutrition by Dr. John M. Berardi, Michael Williams and Kristina Andrew.  It is full of quick, tasty, good for you meal options all in one spot.  The authors probably saved my life and don't even know it.

Now I can stop eating cardboard. 

I refuse to waste your time with any hoopla about something that tastes good when it doesn't, just because it meets some nutritional number guide. I am actually coming to appreciate taking my break and enjoying my meals these days.  And believe me that is a nice change of pace.

So don't forget to cut and paste these to your filing cabinet on recipes so you'll be ready for next year.

No more excuses!


Recipe #1: Chai Blueberry Oatmeal (Chai_Blueberry_Oatmeal.doc)


Recipe #2: Turkey Sausage and Yam Hash Browns (Turkey_Sausage_and_Yam_Hash_Browns.doc)


As always, let me know what you think.  I always appreciate your feedback.

In this day and age when you say you're going to do something, you better darn well do it.  I'm sure we are all tired of the "Oh, let's do lunch".  And you don't hear from the person for weeks or months.

A handshake and your word is pretty much all you really have when it comes to establishing your integrity.  In this day of information (overload in some cases), it's pretty easy to have something witty or interesting to say.  But how many people actually back it up with action?  It has been my experience that those individuals are few and far between.  A mentor of mine once told me, "under promise and over deliver".  When it comes to establishing your credibility follow through on what you tell others you are going to do. In fact, over deliver on what you committed to doing.  It let's people know that they can count on you, that your word actually means something.

Well, in keeping with my promise to make sure you are ready for the coming year with lots of recipes to help keep you on track and not spend hours in the kitchen preparing food, here are two more to add to your file called "recipes". 

I sincerely want you to have a variety of meal choices that are tasty, good for you and are easy to prepare (take as little time as possible).  Goodness knows, we all have enough to do in our daily lives.  Spending hours in the kitchen to create a nutritious, tasty meal is not to motivating.  In fact it will just increase the chances of you getting off track and grabbing some highly processed alternative to a good meal.

So let's keep it simple.

Recipe #1:  Microwave Orange Roughy (Microwave_Orange_Roughy.doc)

Recipe #2:  Chicken a la King Kong (Chicken_a_la_King_Kong.doc)


Remember, plan your meals in advance.  It will make the day so much easier, and I'll bet, make you much more productive as well.

I don't know about you, but not too many years ago when this time of season would roll around I would be filled with dread.  It would take everything I had to maintain the quality of service for my clients (vacation workouts, updated workouts, nutrition modifications, special reminders regarding stretching and rolling to keep lose, etc.), begin my own Christmas shopping, make sure I was able to get my own workouts in, as well as get the all important necessary down time -- 'cause I'm a bear if I don't get my sleep.

Over the years this pattern became a pain.  I mean I would literally start to despise the coming holiday season right around Halloween.  I could almost hear the clock winding up to begin the countdown.  And believe me that is no way to enjoy the holiday season.  I like you had worked hard all year.  This should be a time you kind of slow down and appreciate all that you have accomplished.  A time to enjoy family and friends after a busy and productive year. But what was I missing in order to create that experience?

What I finally came to understand is it's all about the plan.  If I plan in advance, the gift purchasing is easy.  I just do a little each week, starting early in November.  Then it all goes smoothly.  My "to do" list doesn't seem so overwhelming and everyone feels appreciated -- including me (because I made time for myself).

The other interesting bit of knowledge I've picked up over the years is that this process of advanced planning pretty much works for anything.  If you just take a few moments each week to get clear on where you're headed, it all tends to go rather smoothly.  Just doing a little each week. Don't leave it to the last minute and try to cram it all in.

Keeping that thought in mind, I figured why not share some recipes with you so that you can stock up on all the options, and start the new year off ready to kick some butt.  No more wondering what should I eat that is healthy for me. No more waiting till the last minute because you can't think of any healthy choices.

Instead just be sure to create a folder in your filing system labeled "Recipes" and just place the ones I share with you in that file.

Now of course you may want to take the time to organize them in certain categories like breakfast, lunch and dinner, but other than that you should be pretty much set.  Just copy them and paste them in your file.  Then as you begin planning for your success in the coming year, you'll be all set with lots of options.  People will think you're some kind of super-human because you have so many delicious and easy to make meal options.  They'll watch your body transform and wonder how you had time over the holidays to become so prepared.  Just cut and paste.

Your success is that easy.  Just take a moment to do a little planning. 

Below are two breakfast options to get you up and running right each morning.  While everyone else is slowly waking up after getting to the office, you'll be fired up and ready to take on the day -- and transforming your body at the same time. A Win-Win. I like that.


Recipe #1 Maple Walnut Apple Oatmeal (Maple_Walnut_Apple_Oatmeal.doc)

Recipe #2 Raspberry Mocha Shake (Raspberry_Mocha_Shake.doc)

These easy to prepare and very tasty options are courtesy of Gourmet Nutrition by Dr. John Berardi, Michael Williams and Kristina Andrew

I just finished listening to a gym member rave about some new book they picked up that they just swear is the "BIG SECRET" to losing weight.  This person went on and on about how easy it is to prepare the food, how much they like the options for food, and probably most importantly -- how much they enjoy the taste of the food.

I've been in the Health, Fitness and Wellness Industry for over 25 years.  I've seen literally tons of fad diets come and go. I've seen just as many people rally behind these so called "big secrets" as if they were the fountain of youth. And though some stayed on the band wagon, many became disenchanted with diet "X" and moved on to the next fad.  Only to rally around that one as the new "big secret", etc.  I think you get the point.

What I'm trying to say is that the program that works, the "Biggest Kept Secret" is you finding a program, a structure that works for you. It's not the program, there are literally hundreds of diet books on the shelves of any bookstore.  The secret is you.  Are you willing to make the commitment to preparing your food in advance?  Are you willing to say no to the abundance of holiday treats that will be coming your way shortly.  And if you can't say no, only taste -- don't feast on dead calories.

There is nothing you can't accomplish if you truly put your mind to it.  This is just a matter of taking baby steps and getting your feet wet.  Plan one meal per day that you are committed to eating properly no matter what. In a week or so, make it two meals, etc. Next thing you know, you'll have your own Big Secret!

Here are two recipes to help you create your own "Big Secret".

1.)  Steamed Halibut (Steamed_Halibut.doc)

2.) Baked Chicken Strips (Baked_Chicken_Strips.doc)

These tasty and quick to prepare meals are courtesy of Gourmet Nutrition by Dr. John Berardi, Michael Williams, and Kristina Andrew

It's the second Monday of November and we are stepping closer and closer to that frantic time when the holiday schedules and long lists sometimes have each of us over extending ourselves.  And as you know, if you over extend yourself often enough, you can set yourself up for a battle with a winter cold or flu -- Yuck.

Did you know that if the cold or flu is not full blown often times a moderate workout will speed the healing process? Many times people avoid their workouts all together as soon as they feel a bit sneezy or congested.  When in fact, if you're just beginning to feel the effects of an oncoming cold or flu, moderate exercise can increase certain aspects of your natural immune system so that you fight off or significantly decrease the affects.

Jeffrey A. Woods, a professor of kinesiology and community health at the University of Illinois says, “It is okay to exercise if you have a simple head cold or congestion — in fact, it may improve the way you feel. I would avoid heavy, prolonged exercise with a head cold, though.”  In general, moderate exercise, such as a leisurely jog or walk, may prop up your immune response and lessen the duration and severity of a mild infection, but be honest about your condition.

On the other hand researchers caution, “If you don’t feel well, especially if you have fever or body aches, I would recommend stopping daily exercise until you are recovered.”

Exercise and Your Immune System


Remember that old saying, Breakfast is the most important meal of the day.  Well it's true.  For one, you've been fasting all night long (called sleeping), your body needs some healthy calories to begin your day. Second, it kicks your metabolism on and starts the fat burn. Third, if you don't have breakfast you actually increase your chances of storing fat and gaining weight (due to the body's increased insulin response from skipping breakfast). And let's be honest, if you don't start your day with a nutritious breakfast you are more likely to grab something unhealthy later in the morning, to calm those screaming cravings for real food.

So here are some great ideas to keep you on track as we begin the hectic holiday schedule.  Remember to make you part of your daily list.  It will make getting through each day easier and make you easier to get along with.

Breakfast Ideas That Take 5 Minutes or Less


Plain and simple, exercise can help you fight off the initial affects of a pending cold or flu and yes, eating breakfast is as important as your mother used to tell you.  Only now there's research to prove it.

Happy November 1st.

Why, because this is usually the beginning of when people begin to lose their focus.  Feeling the pressure of the pending holiday rush of food, gifts, and crazed schedules, people often forget to put themselves in that list of important things to do today.

Don't leave yourself out.  You're ability to get through this holiday season has a lot to do with your willingness to commit to not leaving yourself off of the proverbial list. 

Let me make this plain and simple. No matter how much you get done in a day, paying for it by being miserable the whole time your doing it or completely trashing your system with horrible food choices and no physical activity doesn't serve anyone -- especially you.  You don't get a medal for getting your list done, but neglecting yourself.  And you and I both know, with a little planning you can get your list of "to-do's" done, as well as take good care of yourself.

Staying in line with those thoughts, one of the biggest complaints I hear about being able to keep on track with nutrition is that it "takes too long to cook a meal that tastes good and is good for you".  Well that's not completely true. Below are two more recipes for quick meals that take 20 minutes or less to make and are good for you.  Throw some veggies and a starchy carb in and you're set to go.  Leaving you plenty of time to still get that growing list of things -- done.  Stay on track.  You've worked way too hard to lose your momentum now.

But of course for those of you that are committed to feeling crappy, having low energy, and taking years off your life, you're welcome to continue to poison yourself with fast food. 

It's your choice. Make one that moves you forward and not backward.

Recipe #1 -- Lemon Chicken (Lemon_Chicken1.doc)

Recipe #2 -- Tilapia with Caponata (Tilapia_with_Caponata1.doc)

These recipes are courtesy of A Recipe for Life by the Doctor's Dietitian -- Susan Dopart, M.S., R.D.

Thanks Susan