Wednesday, September 29, 2010

Healthy Turkey Meatloaf

I had a few requests for the Turkey meatloaf recipe that my kids LOVE!!! A lot of my favorite recipes that I sometimes adapt a bit to accommodate ingredients that I have on hand come from Tosca Reno's "Clean Eating" cookbooks and the "Clean Eating" magazines I have picked up.Ingredients:
1 lb Lean ground turkey
1 cup onion, diced
3/4 cup natural oatmeal
1/2 cup carrots, grated
2 egg whites, whisked
2 tsp dried Italian seasoning, divided
1/8 tsp cayenne pepper
1 6-oz can tomato paste
2 tbsp apple cider vinegar
1 clove garlic, minced
1 tsp agave nectar
Instructions:
One: Preheat oven to 350F.  In a medium bowl, combine turkey, onion, oatmeal, carrots, egg whites, 1 tsp seasoning and cayenne. This is where I added 1-2 cups of grated zucchini as well.  Place mixture in a 9" loaf pan.
Two: In another medium bowl, whisk together tomato paste, vinegar, garlic, remaining 1 tsp seasoning and agave.  Spread tomato mixture over meatloaf.  Bake for 45-50 min.

Side dish idea: Steam 1 head of cauliflower (cut into pieces) for 15 min. Boil 2 turnips (skin removed cut into 1/4 " pieces) for 20 min.--->mash cauliflower and turnip, oil, basil, S&P together.  Makes 4 cups mash.
OR toss pieces in oil, basil and S&P and bake in the oven with the meatloaf!!!
Serves 4.

Nutrients per serving (1 1/2" slice meatloaf and 1 cup turnip/cauliflower): Calories 300, total fat 4.5g, carbs 32g, sugars 14g, Fiber 8g, Protein 35g, sodium 590mg, cholesterol 55mg

Tuesday, September 28, 2010

Are you Preparing Your Children for Success?

I had an eye opening experience today that brought me to a slightly altered focus for family health. Weight loss and eating right is not just about you and your body and how you feel, it is also about your family and how you are as a positive role model for them. You are teaching your children with every step you take, every grumble and bad word you say, every second you sit on the couch watching TV instead of going for a walk or preparing a healthy meal instead of fast food, and also every hug you share with them, every meal you enjoy with them sitting at the table, every kind word you praise them with. For better or for worse, they don't have the ability to tune out the bad stuff, they absorb it all. In 20 years you may very well see a replica of yourself raising your grandchildren, so maybe you should stop and think now about how you want your grandchildren raised!!! Chances are you are teaching your kids good manners, loving them and enjoying them, but are you teaching them good eating habits too? Are fruits and vegetables a regular part of their diet, along with whole grains?

I was at the grocery store this morning, and when I got in line to check out there was a 20 something year old boy in front of me...probably 100+ pounds overweight. All of his food selections were processed foods, whole milk, refined white flour products and not one vegetable. How do kids get to this point? How do kids learn what to eat? Oh right, from their parents!!! My heart broke for him because he is probably at a point of thinking he can't fix it so why try, and he probably doesn't know how!
My son just returned home from a camping trip where he enjoyed a sandwich on white bread, which he asked me to buy for his lunches this week and I said no. In addition though, I stopped and explained to him WHY I was saying no. White bread has very little nutritional value, it doesn't give you lasting energy and it won't keep you healthy...whole wheat bread on the other hand has much more nutritional value, it will keep you feeling fuller and give you energy for longer and it will help you stay strong and healthy. My son often gets Smucker's frozen PB&J sandwiches for lunch (which come on white bread), so don't think I never give my children foods they "want" because yes, convenience often wins. On occasion I will also buy a box of Lucky Charms cereal for a treat for breakfast, a bowl of ice cream is often on the menu for dessert, but every day foods, dinners and snacks are kept relatively free of processed foods. My children are learning the value of healthy eating that I know will get ingrained in their brains so when they are ready to make more choices on their own they will choose wisely.
Whole wheat pasta for example. My kids don't notice a difference, it is just my husband who complains a little bit. Turkey meatloaf with shredded zucchini, tomatoes, onion and flax seed...they ate like it was a special treat.

What are you doing to help teach your children healthy eating habits? The best tool is to show them by example. No crash diets, no craziness, just healthy, balanced eating. Proper portion control, serving onto a plate, not eating out of the bag or the box, and make appropriate snacks available for them and put away the junk! Ease off the sugary drinks and soda, water down your juice and add some lemon juice to water if you want extra flavor.
You kids may protest the family changes, but wouldn't you rather deal with that now while you are in control then watch your 100+ pound overweight child make bad choices and ignore the advice they no longer want to hear? You have the power to help your children...please do something!!!
I have just purchased Tony and Kids plus Shaun T's Fit Kids Club! I will let you know what my kids think of them!!! Join me at Team Beachbody and please pass this blog onto friends that you think would like to hear this or if they might be interested in joining me in the battle to fight obesity!!!

Friday, September 24, 2010

Sharing about Fitness in DC!

Three days ago the CEO of Beachbody, Carl Daikeler, met with President Obama and, when describing the company he mentioned P90X, only to hear that P90X is the program that Michelle Obama is using! Carl rapidly responded (knowing the Pres was quickly going to need to get to the next person waiting), "We've heard a lot of people in the White House are using the program, and we're all really proud of the work the First Lady is doing with the Let's Move campaign in fact we think that to really turn around childhood obesity it's critical that the parents are the example (BREATH) that's what's so impressive about what she's doing because she's a role model that hard work of real fitness is worth it and we'd love to talk to you both sometime about what we're doing with Team Beachbody which is really changing the health and fitness model and is getting more parents accountable (BREATH) which is showing the kids that fitness is not just something we're SAYING is important it's something we're SHOWING them is important by taking on."
Then the President interrupted Carl and said "I totally agree. We definitely want to hear more about what you are doing - and I mean that." He turned to his entourage and said "Let's make sure of that OK guys? I want to make sure we follow up and connect with them to hear what these guys are doing."
How is that for awesome, the President is ready to make time to focus on fitness!
If you haven't heard about the Let's Move Campaign, it is touted as "America's move to raise a healthier generation of kids".  People are finally focusing on the importance of what we eat and how we move our bodies, make sure you start now!!!
There is nothing like teaching children by example, so start moving! Log on to the Beachbody site to learn more about the phenomenal programs-they are all linked down the side of my blog as well, tell me what you are looking for and I will help you find the perfect one!  Also take a look at the children's programs with Tony Horton and Shaun T. - Two fun workouts geared to them!

Wednesday, September 15, 2010

29 Tips for Keeping Portions Under Control

This is a great article from the Beachbody newsletter By Debra Pivko

When it comes to food portions, size matters. In a world filled with "supersized" options, all-you-can-eat buffets, and extra-large pizzas, it's no wonder people overeat. Have you ever found yourself in one of these situations?


* Eating snacks straight out of the bag while watching television, or even grabbing a second bag to munch on because your show is still on.
* Continuing to finish your food at a restaurant because others are still eating, even though you're full.
* Arriving at a party starving, so your dinner consists of fried appetizers and mayo-laden salads.
* Eating an entire packaged item only to realize later that it actually contained multiple servings.

I know I've been there. Once in a while is OK, but doing this too often can supersize your waistline and your risk for medical complications, including heart disease and type 2 diabetes. With just a little bit of preparation and planning, you can keep your eating habits and your portion sizes under control.

At restaurants

1. Doggie-bag it. Don't finish your food just because it's there—or because you're still at the restaurant waiting for others to finish. Most restaurant portions contain more food and calories than you need for one meal. Bring your leftover food home, or allow the busboy to take it away early. Even better, have the server pack half of it to go before bringing it to you. It seems like an odd request, but it's not uncommon these days
2. Share with a friend. When you split a meal, not only do you cut the price in half, but you cut the calories in half, too!
3. SaladOrder the lunch or appetizer portion. Lunch and appetizer portions are cheaper and contain fewer calories than full-sized portions.
4. Avoid buffets and all-you-can-eat specials. If you're like me, you want to try everything when you go to a buffet. That's why it's better to avoid buffets when you're trying to control the size of your portions. When you have no choice about where you go (like a large family gathering or party), find the smallest plate and fill it up with the healthy stuff like grilled chicken and vegetables first. If you must go back for more, allow yourself one trip. And only get what you really want. It's such a common habit to take a bit of everything, but if you can savor one reasonably sized serving of your favorite item, you'll enjoy it a lot more.
5. Choose items with large portions of veggies. Or order salad or fruit on the side instead of fries. If you're starving, you can fill up on high-nutrient, low-calorie food to keep full.
6. Eat your favorite "indulgence" foods every now and again. Totally denying yourself the foods you take pleasure in is a surefire way to set yourself up for failure. So go ahead and treat yourself once in a while to avoid feeling deprived. But eat a smaller portion, and savor every bite.

At home

7. Hang up fridge visuals. Don't swing the fridge door open mindlessly. Think before you eat. Hang up a picture of how you once looked, that one piece of clothing you wish you could fit into, someone who you want to look like, or even someone you don't want to look like. Take a moment to think about what you're really hungry for and about your weight loss/health goals before you grab something out of the fridge. I've gone as far as putting up a "closed after 9 PM" sign on mine, since I can't seem to find a fridge lock with a timer.
8. Preplan your groceries. Don't shop when you're hungry and you'll be less likely to bring unhealthy food home. Stock your house with healthy foods and snacks that are easy to grab when you're hungry, such as fruit, cut-up vegetables with hummus, or light cheese and crackers. You can also purchase single-serving snacks. I love The Skinny Cow® ice cream sandwiches. (Mint chocolate is my favorite.) They're less than 150 calories and are preportioned so I know when I'm finished.
9. Don't eat straight out of the box or bag. If you do this, odds are you'll finish everything in it—or at least eat more than one serving. Instead, fill a small container or baggie with a single serving and leave the rest in the kitchen.
10. Break leftovers down. Instead of putting leftovers in one big container, break them down into single-serving meals or snack-sized portions before storing them.
11. Hang wall mirrors. We tend not to eat as much when we see ourselves.
12. Use smaller plates. If you can't fit as much food on the plate, you're likely to eat a smaller portion. Even better, use non-microwavable plates so you can't heat up seconds—lay down a sheet of wrinkled-up foil, or use one of Grandma's metal-glazed dishes; both are considered unsafe for microwave use by the USDA.
13. Don't put serving bowls of food on the table. Fill your plate in the kitchen and put your leftovers away promptly after they cool so it's too much of an effort to go back to the kitchen to get seconds.
14. Look at the serving size listed on the package. You may not realize you're actually dishing out a double serving of packaged food for yourself. Make sure you look at the nutrition label so you aren't overeating without even knowing it.

At work

15. BYOL (bring your own lunch). When you make your own lunch, you get to control the portion and exactly what's in it. Cook a big batch of food on Sunday, like pasta and veggies or chicken and brown rice, then refrigerate or freeze portions to take with you.
16. Keep healthy snacks at your desk. When you have healthy snacks at your desk, you won't be as tempted to head over to the vending machine for candy or chips. I love Pirate's Booty® Aged White Cheddar baked corn and rice puffs at 130 calories per serving, or Kashi® TLC Honey Sesame snack crackers. Make sure to divide them into single portions in baggies so you don't overeat. And keep them tucked away in a drawer rather than on top of the desk in plain sight.
17.Keep protein bars handy. Protein bars can be a lifesaver when you don't have time to run out to get food, or a meeting postpones your lunch for a couple of hours. Watch out for bars that only have a few grams of protein and seem to taste more like candy bars than meal replacements. P90X® Peak Performance Protein Bars are jam-packed with 20 grams of protein. My favorite flavor is the chocolate fudge. They save my stomach from growling louder than the speaker in meetings and can replace a meal in an emergency.
18. Research healthy lunch places near work. A few minutes of research can save you calories in the long run. Some places have light menu options with smaller portions that contain fewer calories. Plus, you can look up the nutrition information for many popular restaurants online even if they're not posted on the menu. And, of course, remember to avoid those all-you-can-eat specials.
19. Stock up on Shakeology® single-serving packets. I actually set reminders in my email calendar for 3:30 each day so I remember to have a Shakeology shake as my afternoon snack. It keeps me from raiding the fridge like a maniac when I get home for dinner. Shakeology single-serving packets not only contain protein and fiber that help you feel full, but also whole-food ingredients to nourish your body—all with only 140 calories a serving. I know that whether or not I eat healthily throughout the day, as long as I have my Shakeology, I'll be getting all the nutrients I need, and I'll feel full so I won't overeat.
20. Drink tea—and lots of water. If you're filling up on zero-calorie water and tea, you'll feel fuller and eat less when it's mealtime.
21. Log what you eat. Hold yourself accountable for what you eat. If you're a Team Beachbody® member, you can track your meals here or keep a notepad handy if you're not near a computer. Keeping track of everything you eat will help you take a closer look at your eating habits so you can make better choices.
22. Don't always have your cake and eat it too. There are about 300 people who work with me. If I ate cake every time there was a birthday, I'd have it almost daily. (Fortunately, Beachbody discourages people from bringing sweets to the office.) It's OK to treat yourself to some cake occasionally, but don't always eat it just because it's there. Make sure that when you do choose to indulge, you stick to your nutritious meal plan for the rest of the day, and just augment it with a small slice of cake.
23. Bring healthy snacks to meetings. If you're hosting a meeting, instead of the usual donuts and pastries, provide fruit, veggies, hummus, cheese, and wheat crackers. If you're not in charge of food-planning for meetings, break room, or vending machines, request that healthy food alternatives be made available at your office. After all, a sugar crash 30 minutes after the morning meeting isn't going to boost anybody's productivity.

At parties

24. Pre-eat. Before you leave home for a party, eat your own healthy, nutritious food. When you arrive at the party, you can focus on the people and the festivities instead of making a beeline for the buffet table. You can still enjoy tasting the appetizers, but you'll be satisfied with less.
25. Be a healthy host. Hosting a party? Serve healthy food. Your guests will thank you—plus you'll probably burn a ton of calories running around playing host!
26. Wait 20 minutes before going back for seconds. Sometimes, especially at extravagant parties, there's an endless variety of delectable food you'd never make or buy for yourself. Make sure you sit down with your first plate and eat slowly. It's okay to go for seconds, but before you do, take your time enjoying your food and conversing with fellow partygoers for at least 20 minutes while that first round of food digests. After you do, you may realize you've already had enough. And if you do decide to go back for seconds, don't restock the plate with everything on the table. Just take a small amount of a few of your favorites.
27. Don't hover around the food table. This is a recipe for disaster. I've found myself picking up olives and crackers as if my hand had a mind of its own. Take a cracker and run—far, far away from the food table. If you're still hungry, walk back over—but don't hover. Your waistline will thank you.
28. Treat yourself with nonedible rewards. It's natural for people to associate events and personal accomplishments with food. Holidays, weddings, football games, movies, job promotions, housewarmings, school events, community celebrations—customarily, they're celebrated with food. Instead, though, try treating yourself with nonedible rewards. Work out, watch a TV show, get a massage or a manicure, buy a new outfit, or phone a friend to share your excitement. Focus on the reason for the celebration rather than the food.
29. Dress to impress. Don't wear clothes that let you overeat without feeling or showing it. If you wear extra-loose, ├╝ber-comfy clothes—or ones with an elasticized waistband—you might eat more. Instead, try wearing an outfit you look great in—if possible, one that's a little bit formfitting. Then there's less room to get away with eating too much. Besides, you'll get deluged with compliments that'll make you feel so great you won't want to overeat.

Mastering portion control will give you more control over your body and your life. Whether you're at a restaurant, at home, at work, or at a party, there's no excuse. You have the power to set yourself up for success. Being mindful of your portions will help you feel better right after each meal, which will help you manage your weight more effectively. You'll learn how to enjoy your favorite foods, boost your health, and even save some cash by eating less. Now isn't that worth a little bit of effort and planning ahead?

Monday, September 13, 2010

What Happened in Vegas?

I just had an AMAZING weekend in Las Vegas with a passionate and energetic group of people! It is such an incredible thing when you get 350+ people together who are all on the same mission which is to help people reach fitness goals while at the same time working on our own fitness and financial goals!!! I have had many jobs over the years, and I have enjoyed most of them, but had never found my passion. Beachbody has given me the opportunity to reach new levels on my fitness, my health has never been better and I am helping people progress towards the same...an opportunity that is so phenomenally rewarding!!!

While in Vegas I also played the slot machines...I was a gambling virgin...and I won. I started with $4 and ended up with $6.11, plus an extra $1 awarded to me for my good luck :) 

A major highlight was getting a preview of Insanity Asylum, or at least of some of the new moves!  Then for some reason I accepted a tuck jump challenge ...apparently I need to be grateful I don't have a ceiling fan in my living room at home...look at that height :)
We also had business training, motivational speakers and a delicious sampling of Shakeology.
Events like this are a common occurrence for Beachbody!  We have a few coming to Bakersfield in the next few months and in other spots around the country.   Let me know if you would like to find out how you can join us on this amazing adventure! nicolabx@beachbodycoach.com

Wednesday, September 8, 2010

Shakeology Sample Packs!


So even with the money-back guarantee you’re worried about putting out the $119.95 for a month of Shakeology? Email me at nicolabx@beachbodycoach.com and get your own 1 week sample pack including 7 single serving packets of both flavors of Shakeology, recipe card and shaker cup. $40 via paypal including shipping or $30 locally (Bakersfield, CA).

Tuesday, September 7, 2010

Do you have Big Goals?

Sometimes I get fired up about goals and ambitions and plans and then I stop dead in my tracks as I realize what a challenge it is going to be to attain them all! Sometimes I have my vision set but someone crushes it by suggesting it is a crazy idea.

I think that is an issue for many people, and most of those people just leave it at that. Oh well, too much work, too much change, guess I can't do it so why even try! Are you one of those people? If you said yes, you are not alone. Statistics show that over 80% of our population is in the same boat as you. But do you need to stay in that boat? Hell no! Jump ship, and swim as far away from that boat as you can get.

Our goals can seem so far fetched and hard to reach but there are ways to make it a bit easier! Make mini goals. Map out the route to that big goal and take it one step at a time. Put a picture of that goal somewhere prominent, like on your bathroom mirror, and see it every day and know that someday you will reach it. How far away someday is though is totally up to you! You can be motivated and encouraged by others, but you need to do the hard work yourself. If you haven't been successful in the past it probably has a lot to do with how hard you tried and probably the route you took. Read books for ideas, join groups that can help you, search out the right route to take. Your goal could be to lose 5 pounds or it could be to lose 100 pounds. Your goal could be to get out of a dead end job, or to find one that pays you what you think you are worth. Your goal could be to travel around the world. Whatever your goal, there are steps that need to be taken to reach them, so figure out what step number one is, and keep one going!

Don't be afraid to read self improvement books, my current favorite is "The Slight Edge" by Leo Weidner.  Find tools to boost your self worth because you are worth it and if you don't believe that then you are going to have a difficult time persuading anyone else to believe it!

If you are looking for an amazing business opportunity and/or some fitness motivation and accountability please check out the message from Carl Daikler, CEO of Beachbody.

Saturday, September 4, 2010

How does your exercise plan work for you?

It's time to get back to some posts about fitness and getting moving!!!

It seems that there are people who work out regularly and are super fit, there are people who workout regularly but don't seem to make much progress, there are people who workout sporadically and there are weekend warriors!

Those regular exercisers who are super fit aren't any different than the others, they have just made a COMMITMENT...a commitment to themselves, to their health and to their future.
What about those poor folks who workout regularly and aren't getting anywhere you ask? Well, we need to ask them a few things:
  1. How hard are they working out? Are they getting their heart rates elevated and pushing hard? 
  2. Next would be, what are they eating? Good nutrition will directly affect any weight loss results.
If you exercise sporadically you obviously aren't making it a priority and you aren't going to get the same health benefits that one who does make it a priority is going to receive!

Weekend warriors, you know who you are!  More often men who don't exercise all week, then head out on the weekend for a big football game, sometimes even a race, do pretty well, but then are hurting for days after!  This does work for some people!  More often than not though, too many weeks of limited exercise and your warrior activities followed by many beers will lead to an increase in the waist line!

Is it easy to fit in a workout every day?  NO!  Do I always fit them in? No, but 5 days a week passes in my book when I can't get #6 in!  They aren't always 60 minute workouts, some days I work really hard for 20-30 minutes and that is suffice...you need to work with the time you have available.  I have discussed limited time before as this is a prime excuse for people...priorities and time management are the answer! Check this video clip for suggestions of how to save time here:



And here is a link for more info about 10-minute Trainer.
But you also need to make sure you eat right. This does not mean you cannot eat things you like, that you have to cut out all treats, but treat them as just that...as special treats.  Have a small portion and have them occasionally...not every day!  I love Shakeology for my afternoon snack to help cut my cravings and I mix the Chocolate flavor with a little peanut butter and banana or frozen fruit and it tastes like a treat, but has so much nutrition and is not too high in calories.
Make your health a priority-yes, you only live once, but eating crappy food is not the answer for happiness.  Good health now leads to good health later and a longer, happier life!  Do it for you and for your family!
Join me at Beachbody for support, motivation and more info on products.