Category Archives: Diet

It is officially January 1st. You wake up from your slumber, anxious and excited at the thought of a brand new year. New resolutions, new possibilities, a new you. You head off to the gym, determined that this year will be different than the rest. But as the days and months pass, you slowly lose the enthusiasm you once had. Sound familiar?

This scenario has become all too familiar for most people. And while we’d all love to have our resolutions fulfilled at the drop of a hat, it takes a little more effort than that to achieve your goals. Whether it’s to lose weight, eat healthier, or just become more active, follow these steps to ensure that your fitness resolutions stick year-round.

Thanksgiving is a time for gratitude, spending time with family or loved ones… oh, and indulging in tons of rich and savory foods. If you’ve been on your workout grind, Thanksgiving has the potential to undo all of your hard work. It has been estimated that the average Thanksgiving dinner sets us back about 2,000-3,000 calories–more than the entire daily allowance for the average woman.

If you’re nervous about gorging on turkey and stuffing, don’t fret! Follow these tips during your Thanksgiving festivities tomorrow to ward off excess calories and enjoy your meal without the guilt or the weight-gain!

Your favorite recipe is back for a limited engagement!

The average person gains up to 10lbs between Halloween and New Year’s. Who can pass up desserts all season long? Here’s a guilt-free recipe for apple pie… in an apple! It’s low-calorie, very low-fat (with protein sneaked in) and lets you indulge in this seasonal favorite without over-indulging in calories.

Apple Filling Ingredients

For each apple you will need:

• 1 Tbsp. blue agave
• 1/2 Tbsp. whole wheat flower
• 1 tsp. LiveRite* vanilla protein shake mix
• 1/4 tsp. cinnamon

Did you know that doing hundreds (or even thousands) of crunches each day will not get you closer to having a flat stomach or getting rid of your muffin top? That’s because belly bulge and muffin tops are caused by excess body fat, not lack of muscle. You could have the hardest abs in the world, but if there is a layer of fat on top of them, no one will ever see them.  If you’re looking to lose your belly fat, follow these tips from fitness guru Jillian Michaels.

1. Focus on losing weight all over, not just from your stomach. More often than not we tend to spot train and this is not how you get results. “Scoring a flat stomach is all about workouts that impact different muscle groups at the same time – so you’re strengthening your entire body AND burning more calories.” Jillian suggest circuit training to blast flat and strengthen muscles. You can also take classes guaranteed to make you burn calories like chickboxing, tabata and triple fat burning.

2. Strengthen your core muscles. The greatest exercise you can do for your body is the plank (the standard plank and the side plank are the most popular.) The plank is difficult but it targets your core abdominal muscles, practices balance, and strengthens your chest and back muscles. The results are definitely worth it!

3. You are what you eat, so eat lean! Get in the habit of reading labels. If you cannot pronounce all of the ingredients, that item doesn’t belong in your body. The sodium, preservatives and sugars in processed foods will leave your belly bloated and will cause you to pack on the pounds. You want food that is packed with nutrients, not preservatives. If you’re not sure what to eat, start with beans/legumes, berries and nuts. These foods will help you feel fuller and store less fat.

4. When you’re trying to lose weight and tone, alcohol is not your friend.  ”Alcohol releases estrogen into the bloodstream and when you have excess estrogen, you’re more prone to hold onto weight. Ever seen a guy with a beer belly? It’s the excess estrogen causing that fat and inhibiting muscle growth.”

5. Drink more water, eat less salt. Excess sodium causes you to carry water weight in your belly. Drop your sodium intake down to 1,500 mg a day and drink more water. They say people should be drinking 8 glasses each day, but if you’re exercising 5 days per week, you need much more than that!

Losing weight after having a baby can be a difficult task. And it’s not easy when some celebrities seem to drop the pounds in a flash after giving birth. While they do have expert help in the gym and in their kitchens, we can still take a few pointers from these famous women who have slimmed down post-pregnancy. Here are four fierce celebrities who have bounced back to their pre-baby weight, and we’ll tell you how!

When buying protein bars don’t be fooled by some labels which say that they offer you 100% daily nutrition. Some are great for quick energy, but some of these products are just sweet snacks that threaten your weight loss goals. The same goes for energy drinks which can be loaded with sugar and sodium.

Here are the pros and cons to know when buying meal replacement bars and energy drinks.

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Protein Bars

• Pre/after workout energy boost

You need to charge your batteries with energy to optimize strength and endurance during your workout. For post-workout replenishment, your body needs fluids, protein, carbohydrates and electrolytes. Because many protein bars are high in carbs and overloaded with sugars, a protein shake can be a better alternative. A shake is digested faster so you get all vitamins and nutrients that your body needs after a strenuous workout quickly and you can make them without sugar.

In September, Dr. Oz kicked off his new season by featuring Green Coffee Bean Extract, a new supplement hailed for its weight-loss benefits. Since then, the buzz surrounding this product has everyone talking: What exactly is green coffee bean extract? And does it work?

Unlike the beans that are used in your daily coffee, green coffee beans are simply the raw beans of the coffee plant that have not been roasted. Normally coffee beans are cleaned, dried, roasted and ground for the brewing of that cup of joe. However, during that process chlorogenic acid is eliminated, an antioxidant which is thought to speed up weight loss by slowing the release of glucose into the bloodstream. Roasting the beans removes most of the bitter taste associated with coffee, but raw green coffee beans are one of the best natural sources for chlorogenic acid.

How do you make pesto less fattening and more natural? You do it paleo style!

If you haven’t heard of this latest craze, it focuses on avoiding processed and cultivated foods; in short, if it can’t be hunted or gathered it’s not paleo.

This pesto trades in the traditional olive oil for its paleo counterpart the avocado, and nixes the parmesan cheese (you won’t even miss it).

Try it out for a healthier and heartier pesto tonight.

Here’s what you’re going to need:

• 2 packed cups fresh basil leaves
• 1/2 cup Avocado puree
• 1/3 cup raw pine nuts (Macadamia nuts and walnuts can be used as a cheaper alternative)
• 3 garlic cloves

 Let’s get started:

1. Start by removing the avocado from its skin, and disposing of the pit.

2. Chop basil and garlic.

3. Combine all ingredients in a food processor (I used a Magic Bullet) and pulse until smooth.

4. Serve immediately over tomatos & crustini (pictured) as a great appetizer, whole wheat pasta or use as a salad dressing.

There’s just something about fall that makes me feel “nutty” (I set myself up for that one!) Embrace autumn with this cinnamon spiked almond shake.

Gather Up:

• 1 scoop Vanilla Live Rite protein powder
• 1/3 cup almond meal (you can make your own by blending raw almonds in a food processor
• 1/2 teaspoon cinnamon
• 6-8oz almond milk (you can substitute skim milk)

Let’s get blending:

1. If you’re making your own almond meal, use 1/2 cup of raw almonds, and pulse in food processor. The moisture from the almonds may make the almond meal sticky, bit that’s okay.

2. Combine all ingredients in a blender and pulse until smooth.

3. Serve with an extra dash of cinnamon on top.

Every once in a while, you need a little comfort food, whether it was a long week at work, or your child had a rough day at school.  For many, childhood favorites help bring a sense of calm, so try these faux fast-food favorites, with a healthy home-made twist.  I always start with the Veggie Fries (since they take longer) so that the meal will be ready all at once.