As you work towards your fitness goals, finding desserts that are low in natural sugars will facilitate your results. It will take some time for your taste buds to adjust from enjoying intense, refined sugars to appreciating the subtly and delight of natural, wholesome sugar found in fruit.

This pudding is a spectacular way to enjoy creamy chocolate while avoiding refined sugars entirely. The avocado, banana and dates provide real, usable nutrients and vitamins while pleasing your sweet tooth.

Courtesy of RealHealthyRecipes.com

Servings: 4

Here’s what you need for Creamy Chocolate Pudding

1 avocado, pitted and peeled
1banana, peeled
½ cup coconut milk
¼ cup unsweetened cocoa powder
3 dates, pitted
1 teaspoon lemon juice

Instructions

Combine all of the ingredients in a high-speed blender or food processor. Blend until creamy and smooth. Place in serving bowls and chill for 10 minutes. Serve and enjoy!

Nutritional Analysis

228 calories, 17g fat, 16g carbohydrate, 26mg sodium, 7g sugar, 7g fiber, and 4g protein.

According to popular statistics, only 8% of New Year’s Resolutions are successfully kept. This means that 92% of us that are brave enough to set out for self-improvement will fail.

Those aren’t very good odds.

Thankfully there is science that explains this curious “Snap-Back Effect” and offers us tools to make the effect work in our favor.

Snap-Back Effect: A term coined by Dr. Maxwell Maltz, the author of Psycho-Cybernetics to describe the rampant self-sabotage of personal improvement goals. Maltz noted that you can stretch a rubber band only to a certain length and hold it only for a certain time until you get weak or get distracted and the rubber band will then snap back to its true shape.

This is essentially what happens when you attempt to achieve a new level of self-improvement. Sooner or later you sabotage yourself and get back to your normal level of achievement.

What sort of person do you believe yourself to be? This mental image of yourself is your self-image.

All of your actions, feelings, habits, and even your abilities, will always be consistent with your self-image. Always. You will “act like” the sort of person that you believe yourself to be. This means that you literally will not be able to act against your self-image for any length of time, despite making a New Year’s Resolution about it, and despite deploying grit, conscious effort and willpower.

Sooner or later you will snap-back to the sort of person that you believe yourself to be.

If you have a “fat” self-image, if you believe that you are the sort of person who “can’t resist sweets,” if you “are unable to enjoy exercise,” then you will not be able to reduce your body fat and keep it off no matter how many times you attempt to turn over a new leaf. Maltz proved that we can’t escape our self-image. You may be able to do so in the short term, but sooner than later you’ll be “snapped-back,” like a rubber band.

The answer is Self-Image Management

According to Maltz, your self-image is a “premise,” or a foundation upon which your entire personality, behavior, and even your circumstances are built. As such, your experiences will verify and strengthen your self-image, and either a destructive or beneficial cycle, is set up.

In other words, you will seek out evidence that supports your opinion about yourself, even going so far as to create the circumstances for proof to be had.

For example, as a dieter who sees herself as a “failure”-type dieter, or one who is “thick in the waist,” will invariably find that the number on her scale continues to go up. She then has “proof.”

Whatever seems just out of your reach, whatever frustrations you have in your life, are likely reinforcing something ingrained in your self-image like a groove in a record.

Maltz goes on to say, “Obviously it’s not enough to say, “it’s all in your head.” In fact, that’s insulting. It is more productive to explain that “it” is based on certain ingrained and possibly hidden patterns of thought that, if altered, will free you to tap more of your potential and experience vastly different results.

This brings me to the most important truth about the self-image: it can be changed.”

Take time this New Year’s to revise the sort of person that you consider yourself to be. The possibilities are endless!

I’m the sort of person who…

Enjoys exercise! Loves healthy food! Takes care of myself!

If you are the sort of person who enjoys regular, challenging exercise then contact me today to get started on my best program!

I’m here to help make 2018 your transformation year.

Honey Mustard Salmon & Kale

Here’s a new fitness dinner to add into your meal rotation. It’s quick and easy enough to make on a busy weeknight, and leftovers are wonderful packed for small meals the next day.

Courtesy of RealHealthyRecipes.com

Servings: 4

Here’s what you need

¼ cup grainy Dijon mustard
1 tablespoon raw honey
1 bunch curly kale, stemmed and chopped
2 shallots, chopped
1 tablespoon sesame oil
4 salmon fillets

Instructions

1. Preheat the oven to 400 F. Combine the mustard and honey in small bowl.
2. Salt and pepper the salmon and spread the tops with mustard mixture.
3. In baking pan mix the kale and shallots with sesame oil, salt and pepper. Top with the fillets and roast for 15-20 minutes, until flaky. Drizzle with lemon juice.

Nutritional Analysis

One serving equals: 208 calories, 6g fat, 8g carbohydrate, 4g sugar, 212mg sodium, 2g fiber, and 20g protein.

Nutrition is an important aspect of health for everyone and is just as important after the workout is over. So, just like what you eat is important for your health, when you eat it is also of equal importance.

The Role of Post Workout Nutrition

When you work out, your body goes through a few changes, and it can quickly deplete your energy sources and may even cause some damage to the body if you are not aware of what to do to prevent it.

Creating and following a post-workout nutritional strategy will help your body recover more quickly and efficiently while replenishing your energy supply, increasing your muscle size and quality, and can then begin to repair any damage you may have endured during the workout session.

The strategy will lead to a marked improvement in several functions including lessening the muscle soreness you may experience, increases the ability to build muscle, and improves the ability to utilize fat and improve bone mass and immune function.

The Importance of a Post Workout Strategy

Following a post workout strategy concerning your nutrition is important because when we workout, we tend to damage our tissues at certain levels and when doing so, our body uses our fuel and energy supply to do so.
While the workout will make us stronger, more toned, and fit, it also requires a certain level of recovery to help repair and rebuild and get ready for the next workout.

Following a workout, your body provides a small window of opportunity in which it will be better able to accept more nutrients that can help with the repair of the muscles and tissue. To take advantage of this window, you will want to replenish your body immediately following your workout because this window will only stay open for approximately two hours.

What Should I Eat?

The best thing to eat post workout would be a protein to help aid in protein synthesis as well as carbohydrates to help repair the muscle glycogen. A few suggestions include grilled chicken and roasted veggies, tuna and crackers, cottage cheese and fresh fruits, and oatmeal with whey protein, banana, and almonds.

These foods will offer the right amount of nutrition your body needs following a workout and will help replenish your energy levels so that you can face the rest of the day.

If you are in need of a good workout program, small group trainer, or personal trainer to help you along your journey, there are several options available to you.

Call now for three risk free, complimentary sessions. We offer a 30-day money back guarantee on all of our packages.

Breakfast is arguably the most important meal of the day. Not only does this first meal break the fast that your body has been in overnight, it is your first opportunity to influence how the rest of your eating for the day will go. If you choose to eat a sugar-fueled breakfast then chances are high that you’ll continue to make poor food choices for the rest of the day.

These Ham and Chive Egg Muffins are the perfect blend of protein, fiber and flavor to start your day off right. Make a big batch on the weekend to provide days of on-the-go breakfasts for your busy workweek.

Enjoy!

Courtesy of RealHealthyRecipes.com

Servings: 12

Here’s what you need

For the Lemon Vinaigrette

10 eggs
2 Tablespoons coconut cream
1 Tablespoon nutritional yeast
sprinkle of sea salt and black pepper
1 cup cooked ham, chopped
¼ cup fresh chives, minced
¼ cup red bell pepper, chopped

Instructions

1. Preheat the oven to 350 degrees F. Grease a 12-muffin tin pan with coconut oil.
2. Whisk the eggs, cream, nutritional yeast, sea salt and black pepper in a large bowl. Add in the ham, chives and bell pepper. Divide the egg mixture equally between the 12 muffin tins.
3. Bake in the preheated oven for 12-18 minutes, until set. Remove from the oven and cool before removing the egg muffins from muffin tins. Once fully cooled, store extras in an airtight container in the fridge for up to 5 days. Enjoy!

Nutritional Analysis

89 calories, 6g fat, 2g carbohydrate, 0g sugar, 268mg sodium, 1g fiber, and 8g protein.

The holidays are upon us and with them bring the amazing sights, smells, and tastes of food that we remember from our childhood. From the hot chocolate and marshmallows to the ultimate Christmas Eve dinner feast, we are faced with an assortment of goodies that could potentially undo any progress we may have been making during all those small group training sessions earlier in the year.

What if I told you there were a few tricks and hacks you could deploy for the holiday season, so it makes it a bit easier to eat without all the guilt and calories you might carry around with you?

The Key is Moderation

Yes. Moderation. How is that possible during this time of the year, you ask? Well, think about it. If you indulge a bit, it’s okay, but make sure you are taking smaller and lighter portions. That way you are watching what you eat, you are practicing moderation, but you are still getting a small taste of all your favorites so you don’t miss out.

It is always a good idea to make some substitutions when possible as well. Maybe cut down a bit on the sugar or switch out for lower calorie options.

Don’t Avoid the Fruits and Veggies

While there is a plethora of sweet treats and sugary deserts, there are also many colorful and appealing seasonal fruits and veggies available during this time of year. Plus, they will add a vibrant color to your plate, will taste delicious, and can even help curve your sweet tooth a bit. Fruits and veggies will also help you feel full for longer, which means you avoid the temptation to overeat and overindulge.

Stay Active

Staying mobile and staying active is also a good idea and it really shouldn’t be hard to do this time of year with so many activities to do and so much stacked on your to-do list. Park a little further from the stores to get some more steps in, take the stairs instead of the elevator, or find a place to go ice skating. It is also recommended that you have a nice, healthy snack before you go out, so you aren’t tempted to pick up any treats along the way.

It is also always a good idea to remain a very active participant in your small group training as well to help keep you on track.

Call now for three risk free, complimentary sessions. We offer a 30-day money back guarantee on all of our packages.

Diets can be hard on anyone and even more challenging if you are not equipped with the tools and knowledge you need to gear yourself toward success. It is best to determine what your individual goals are and discuss a potential plan with your nutrition counselor or personal trainer prior to committing to anything you may be unsure of regarding your health and happiness.

One of the first things you should take the time to learn about at the beginning of your journey is how to be mindful of what you are eating. Mindful eating is when you stop and take the time to pay closer attention to what you are doing, rather than just mindlessly walking through the motions.

To find continued success with any weight loss or fitness program, you want to first learn how to change your attitude and outlook about food and meals and rituals you may be accustomed to.

Slow Down

The first step toward mindful eating is to slow down. It is not a race and eating should allow you some time to relax and enjoy the meal you are having. Doing so may allow you to recognize a feeling of fullness and will require you to chew your food properly which can lead to improved digestion.

Cut Out Distractions

A lot of people are guilty of watching tv or staring at their phones during a meal. Doing so allows for so many distractions that it is easy to forget exactly what you are there to do. The best way to conquer these distractions would be to put the electronic devices away and focus your attention on the meal in front of you and the family surrounding you. It allows you to notice what you are eating, and you can better savor the food and enjoy the quiet time you are spending with family.

Get to Know Your Food

Finally, you should take the time to get to know the food you are consuming, so you are more aware of what you are putting into your body. Learning where the food is from, how it is grown, and how it is prepared are all effective ways to gain more of an appreciation and understanding of what it is you are eating. It may even prompt you to want to grow your own vegetables.

Combining exercise with a plan for success and nutritional counseling will put you in a better position to do what is best for you and your health.

Call now for three risk free, complimentary sessions. We offer a 30-day money back guarantee on all of our packages.

It’s all too easy to start your day with a sugar-filled breakfast. From pastries to cereals, many traditional breakfast foods are loaded with refined sugar and carbs that set you up for a day of unhealthy eating, sugar crashes and cravings for more sugar.

This Breakfast Salad with Poached Egg is the opposite of a sugar-filled breakfast. It is loaded with fresh fiber, greens, and wholesome protein to set you up for steady energy to power your day. And while eating greens first thing in the morning may not sound great, give it a try and you may find that salad for breakfast becomes your new favorite way to start your day!

Courtesy of RealHealthyRecipes.com

Servings: 2

Here’s what you need

For the Lemon Vinaigrette

1 Packet Stevia
⅛ teaspoon sea salt
pinch of black pepper
2 tablespoons lemon juice
2 tablespoons extra-virgin olive oil
1 teaspoon dijon mustard
½ teaspoon Lemon Zest

For the Salad

1 tablespoon white wine vinegar
2 eggs
1 head Frisee lettuce, chopped
1 avocado, pitted, peeled, and sliced
2 teaspoons toasted sesame seeds

Instructions

1. For the Lemon Vinaigrette: Combine all of the vinaigrette ingredients in a small bowl. Set aside.
2. For the Salad: Bring a large pot of water to a simmer. Add the vinegar to
the simmering water. Crack the eggs carefully into individual ramekins. Use a large, slotted spoon to create a whirlpool in the simmering water, then remove the spoon and carefully slip one of the eggs into the water. Use the slotted spoon to remove the egg after 3 minutes. Transfer the egg to a plate lined with paper towels. Repeat with the remaining egg.
3. Arrange the lettuce, avocado, chives, and sesame seeds on 2 serving plates. Top each with a poached egg and serve with the Lemon Vinaigrette. Enjoy!

Nutritional Analysis

394 calories, 33g fat, 7g carbohydrate, 2g sugar, 246mg sodium, 10g fiber, and 19g protein.

I am sure you have heard it before; you want to lose weight? Cut the calories. Well, I can tell you with absolute certainty that it is not as simple as cutting down on the calories when you are trying to lose weight. Many other elements need to be introduced as well to ensure a more successful program and weight loss journey.

The following are just a few of the more common calorie myths for you to consider as you take the steps toward losing the weight.

Myth Number One: Weight loss and fat loss are one and the same

It is not as easy as losing weight in order to lose fat. Weight and the numbers we get so obsessed with are also not clear-cut and simple either. If you expose yourself to daily weigh-ins and base your progress on the amount of weight you are losing, then you may be bogged down with unnecessary feelings of failure and shame. Weighing yourself does not offer a very real representation of what your true weight is. Doing so may also lead you to cut down again on the calories you are consuming, so you can see the numbers on the scale drop.

You need to instead take a look at the type of weight you are losing and focus on a diet that works the best for your body type.

Myth Number Two: Counting the calories will allow us to monitor food intake more accurately.

Again, this information is false. Calorie counts are rarely, if ever, completely accurate. It is better to focus your attention on choosing foods that are better quality and offer more nutritional value instead of checking the calorie counts on the label.

Cutting calories is never a sure-fire way to lose weight, and it can even often lead to failure, and you may find yourself gaining some weight. If you are not eating enough of the foods your body needs, then your metabolism will begin to slow down, and your body will begin to burn muscle, rather than fat.

Myth Number Three: All calories are created equal.

Each body is different and treats calories in different ways. It is best to learn the difference between a high-quality calorie like you can find in nutrient-rich foods such as broccoli and other leafy greens, and a low-quality calorie that you may find in processed foods.

Consume the foods that have the most nutrients because they will fill you up faster and can help prevent you from overeating. Sugary and highly processed foods will not satisfy you and will leave you hungry shortly after.

It is always good to consult with a nutritionist if you are unsure of what your body needs. Participating in a regular exercise program with a personal trainer is also beneficial to your progress as well.

Call now for three risk free, complimentary sessions. We offer a 30-day money back guarantee on all of our packages.