When Cravings Attack: Your Cheat Sheet

It's 3pm - you haven't had anything since lunch and your stomach won't leave you alone.

Before you hit the vending machine or grab those office doughnuts, read this.

Anytime we are tired, extremely hungry, or had a roller-coaster run of emotions in our lives, chances are that your willpower is very low and you'll be tempted to reach just for anything. To make sure you don't fall off the great progress you've worked so hard for, let me introduce you to my Cheat Sheet!

Craving chocolate?
These are my favorite chocolate craving treats that won't break your "calorie bank."

{-} Nestle TollHouse Semi-Sweet Chocolate Chips, 2 tablespoons
Make sure to measure these out to a correct serving (NOT the whole bag!). Just a little bit of REAL chocolate will satisfy your sweet tooth.

{-} Ghirardelli Intense Dark 60% Cacao Evening Dream Bar
One of my favorites! There are milk and dark chocolate bars, so pick your favorite and have one or two squares!

{-} Brookside Dark Chocolate-Covered Fruit
Brookside offers açai berries & blueberries, goji & raspberries, and pomegranates. They are amazing if you are craving something chocolate-covered!

{-} Quaker Chewy 25% Less Sugar Chocolate Chip Granola Bars
At 90-100 calories, this is a great alternative to cookie cravings! Only 5g-7g. sugar per bar.

{-} Homemade Chocolate-Covered Strawberries
Buy strawberries and dip them in semi-sweet chocolate. Enjoy 2 or 3 when the need for chocolate strikes!

{-} Kashi TLC Dark Chocolate Oatmeal Cookies
Made with whole grain oats and their Signature Seven Whole Grain blend, along with dark chocolate (who can resist?), this is an excellent go-to snack if you are craving oatmeal chocolate chip cookies.


Craving something crunchy and/or salty?
Let's be realistic - sometimes carrots just don't cut it. Here's some satisfying snacks you'll enjoy!

{-} Air-popped popcorn with Parmesan cheese (and light amount of butter)
Excellent whole-grain snack and much healthier than movie theater or microwavable popcorn!

{-} Triscuit Cracked Pepper & Olive Oil
Made with simple, whole-grain ingredients with a lot of flavor, these are one of my favorite snacks to pair up with a piece of string cheese!

{-} Pirates Booty - Aged White Cheddar
Craving something cheesy but don't want the high fat from chips? Pirates Booty is an excellent snack - baked and made with puffed rice and corn.


Fight Back When Cravings Strike:

One of the reasons why we tend to snack is because we're bored, didn't have enough food during the last meal, or maybe just like to graze. How do you know if you are really hungry?

Give yourself 10-20 minutes. Read your emails, go for a walk, read a magazine, call a friend - just do SOMETHING for 10-20 minutes and see if your cravings for a snack subside. If they don't and you feel your stomach rumbling, check out some of the snack ideas from the list above and portion it out to a 100-200 calorie snack.

Write it down. What did you eat for breakfast, lunch or dinner? If it wasn't enough, then see if it's been 2-3 hours since you last ate. Then go for a healthy snack - don't get too hungry where ANYTHING will work (possibility of digging in the office doughnuts or candy bars at the vending machine). Stay on track!

Plan ahead. Have healthy snacks around where you can reach them without reaching for something full of junk. Enjoy the real thing (now and then) if you absolutely love it, but these natural options in this post will give you a battle plan in choosing an option that will be beneficial to your body and provide excellent energy (which we all need!).

Keep active. If you are exercising and eating nutritious foods every day, chances are that your cravings will slowly subside. When you are pushing through a hard workout, it's going to be hard to reach for a cake at the bakery! Your body wants good energy from the foods you eat so it can function effectively and efficiently. You'll start to notice that when your body is craving something sweet, a cup of plain non-fat yogurt with berries and honey will make you feel great AND satisfy your cravings! Learn to listen to your body.

More later!

Take care everyone,

Jen

Burn It Off: Ultimate Metabolism Boosters

STOP!

Before you waste your hard-earned money on trash pills that do NOT work and could mess up your body's chemistry in the rate it can burn fat, listen to this:


While some weight loss programs do work (such as Weight Watchers), the weight loss pills that are on the market are not regulated by the FDA. Some of the ingredients I've seen in these "magic pills" are either useless and/or actually dangerous for your body.


Want an easier and smarter solution?


Try these affordable, safe, and effective options to boost your metabolism and help your body burn fat efficiently.


But remember: There is nothing better than a diet filled with healthy foods, a mind with a healthy attitude, and a body with a healthy regular exercise regimen. There is no magic pill or quick fix, but these excellent foods can help your body utilize missing nutrients that will make you the ultimate fat-burning machine. Read on!


Ultimate Metabolism Boosters


Cayenne Pepper
This hot pepper, along with other chili peppers such as jalapenos and habenaros, includes an ingredient called capsaicin. Why does this help with metabolism? It doubles energy disbursement about 3 hours after a meal and helps decrease appetite. Double punch!


Green Tea
I'm sure you've seen green tea pills on the shelves at the store. Why waste $10 on pills when you can pay $1.50-$2.50 for 20-40 tea bags? Green tea has been known to possess phenols - compounds that offer excellent metabolism boosting properties.


Coffee
While not a weight loss miracle, coffee does contain caffeine, which has been known to increase metabolism and energy expenditure when used in moderation.


Ginger
I bet you didn't think ginger would be on this list! However, it aids in digestion as well as increase body temperature and boosts your fat-burning abilities by 20% after a meal. Don't like the taste? You can purchase ginger pills for a modest price and get the same benefits as fresh ginger.


Water
The simplest component on this list! Drink your water. It not only keeps you hydrated, but banishes bloating, increases the rate of calories burned by 30%, and is a natural appetite suppressant. So drink your water FIRST THING in the morning and throughout the day! I personally carry a big water bottle with me every day.


Apples
Fiber is the fat-burning friend right here. Apples are an excellent source of fiber, which will help keep you full so you eat less overall throughout the day.


Oranges & Grapefruit
When we stress ourselves out, our immune system is compromised and our bodies release cortisol from our adrenal glands. The result? We reach for simple carbohydrates, our cognitive functions become impaired, and we notice an increase in abdominal fat. Vitamin C (1000mg a day) helps us bounce back faster, as well as bring its antioxidant properties to our metabolism for better efficiency.


Yogurt
Dairy, specifically, is known to bring weight loss benefits. The winning combination of calcium, protein, and probiotics (for your digestive tract) makes yogurt one of the best metabolism boosting snacks. But watch out for yogurt loaded with sugar! Also try Greek yogurt, which has double the amount of protein than regular yogurt.


Oatmeal
The complex carbohydrates and fat-soluble fiber in oatmeal helps keep you full and keeps your blood sugar at a stable level. A key tool in your fat loss efforts!


Protein Sources - (Such as Meat, Beans, Dairy, Cheese)
Protein helps keep you feeling satisfied as well as aid in muscle growth after strength training. More muscle (less fat) means more calories burned each day. Look for lean options like skim milk, Greek yogurt, grilled chicken, ground lean turkey or beef, beans (without the sugary BBQ sauce, please!) and 2% milk cheese.


Vitamin B Complex
Eat your nutritious foods and it's the B vitamins that metabolize carbohydrates and convert them for energy, as well as proteins and fats. These vitamins are required to create energy for your body, as well as nervous system function and blood cell physiology.


Now go use your dollars for the good listed above - not for evil pills or gimmicks!


Until next time...


Peace out,


Jen 

3 Formula Series: Sexy Abs Start In The Kitchen (Continued)

If we lived in a perfect world, all it would take is a few crunches, eat your apples, and do a bit of cardio here and there to keep your abs in shape, especially during swimsuit season. 
However!


"There are no shortcuts to any place worth going."
- Beverly Sills

To desire results, you're going to need to work for results! I'm probably preaching to the choir here, but sometimes, the smallest things can get in the way. Hence, here's another tip for you from my 3 Formula Series to get you the best midsection you've ever had.

Six-Pack Destroyers:

Watch out for this little buggers. I want all that hard work you've put forward in your Spinning classes, your concentrated abdominal workouts, and healthy eating to show off!

Clean your diet of...

1) Soda

One of the worst six pack ab offenders! Soda is not only filled with sugar (or artificial sweeteners), but the carbonation will cause your body to bloat. Studies even show that people who drink soda (diet or regular) are fatter. Your risk for obesity goes up by 41%! The University of Texas revealed that soda - most specifically, diet soda - caused a detrimental hormonal response. The result? Cravings for refined carbohydrates, sweets, and increase in calorie intake overall, as well as increase in production of a fat storage hormone.

How to Succeed: Write down the reason why you reach for soda. Remember, we are changing habits to healthier habits for a lifestyle and NOT a quick fix. There are many healthier alternatives that your body will love more - and you will feel the difference, I promise you. Try tea with a sweet alternative like Stevia, iced tea with lemon (no added sugar), even iced water with slices of fruit. There are so many great options out there, I'll tell you it's more fun to discover new teas than just running to the store to get soda.

2) Refined Carbohydrates/Sugar

I'm sure you know about this one. If you strip all the nutrition out of a food, there will be a lack of those great building blocks you're going to need for a head-turning six pack. Let's be real here. We all love more "bang" for our buck. If I told you that you were getting very little quality (nutrition) for how much you spend, wouldn't you want the quality stuff? Do your body a favor. Read the labels. Example: Have you noticed the bleached enriched flour in foods (if you can call them that) like donuts, crackers, cakes, cookies, breads? I'm not doing my laundry! Why would I feed my body bleached enriched bread when I could get a hearty loaf of bread with whole grains that fill me up and make me feel energized? In relation to abs, these white, processed refined carbs cause spikes in insulin and blood sugar, which equals easy fat storage. Get rid of them!

How to Succeed: Make painless changes - switch to whole grain, and make sure the label says WHOLE GRAIN. You can still enjoy your English muffin or piece of toast in the morning, it's just all about the switch to a smarter option.

3) Salt

Chinese buffet, pretzels, frozen meals, hot sauces, processed shelf foods... what do they all have in common? Sodium! ALWAYS, ALWAYS check your sodium before thinking a certain food is a "smart option." Not only does a large amount of sodium in your diet cause bloating, but it raises blood pressure, increases risk for osteoporosis, heart failure, kidney stones, hormonal imbalance, and dehydration. Americans especially consume too much sodium.

How to Succeed: Aim for LESS than 2000mg of sodium a day. Again, read the labels. There are many options out there for reduced sodium, or try your hand at spices - the best way to season food! My favorites include cumin, cayenne, black pepper, garlic powder, and herbs like oregano, basil, thyme, and rosemary.

4) Trans Fats

We're looking at processed foods here. Anything listed as "hydrogenated oil" or "partially hydrogenated oil," PUT BACK. These are toxic not only to your dream six pack, but to your health as well. Some examples of trans fats are crackers, bakery items, margarine, even frozen food items like pizza.

How to Succeed: If you are craving a cookie, make it from scratch with real butter and enjoy it once in a while. DO NOT buy it at the store because of convenience. I am furious that these screwed up oils are on the market! Throw out ANYTHING in your pantry or fridge that has this crap in it. There should be no excuses. Success is obtainable through this move alone, I assure you.

5) High Fructose Corn Syrup

Continuing with the whole "sugar attack" I made earlier, high fructose corn syrup is right up there along with the trans fats. Why is HFCS such a big deal? There's fructose in apples, right?

Fructose is a sugar, but in its natural form like in an apple - that includes fiber, antioxidants, and other needed nutrients - it is great for the human body to use for energy. When you mess up the chemistry, it becomes to the point that the body no longer recognizes that the stomach is full, blood sugar levels and insulin spike, and you lose energy quickly (sugar crash) and again, will encourage fat storage to increase in your midsection, thighs, butt... you get the idea. Fructose in high amounts messes with appetite, therefore making you unaware of the "full" signal we need to know when we've consumed enough. It's not a valuable, smart source of energy! Even in a Princeton University study, they discovered that rats who consumed HFCS gained MORE weight than those who consumed regular table sugar!

How to Succeed: Read your labels, people! I feel like a broken record when I say this, but it's the best way to know what you're putting in your mouth - simple as that. Products like ketchup, salad dressing, fruit drinks, soda pop... they all usually have HFCS. A healthy, sexy six-pack will not thrive under chemistry experiments. Lower that sugar amount - HFCS and table sugar - and you will see great results.

6) Fried Foods (Especially Fries!)

You knew I was getting to this, right? Quick overview here - fried foods are literally drenched in oil, aka fat, to make them crisp. While monosaturated fats are indeed healthier for you than trans fats or saturated fats, they still are fat and should be consumed with caution. Calories are the big deal here. Too many calories in the body means fat on your body, so listen up. French fries especially are a starchy carbohydrate and when you add in all that nasty oil, the greasy feeling you get after you eat them is no fake aftertaste. Again, we're spiking our blood sugar and insulin, making it easy for the body to store those calories as fat. Your six pack abs say NO, THANK YOU!

How to Succeed: Can't live without the taste of fried foods? Bake or broil them! One of my son's favorite meals is chicken tenders, so I'll take chicken breasts, dip them in egg and then dip them in  whole grain bread crumbs. Bake in the oven at 350 degrees for 20-25 minutes and voila! There are alternatives. Feel free to search out the web for recipes!

That about wraps it up with this entry for today. These are excellent examples of what can harm your efforts in obtaining that beach body as well as your health, so I hope you were able to pick something up today.

Remember, you CAN change your lifestyle and you CAN make smarter choices. It's like any other aspect of your life. In return, you'll turn heads. Confidence? Yeah, I think is a great reward in itself.

Take care, everyone.

Jen

3 Formula Series: Sexy Abs Start In The Kitchen!

After busting your butt in class or pressing play every day, you keep looking in the mirror thinking that you should have results by now. Where's this six-pack I am working for??

No matter how many crunches you do, you won't get those sexy abs if you aren't following the "3 Formula" Rule: Diet, Cardio Exercise & Ab Work. This is simple, but there's some details that could allow you to reach this goal easier and faster. I will be posting three different entries here as series within this week to help draft out a plan to get those rockin' hard abs so you are READY TO HIT THE BEACH this summer! From my own experience (after having a baby) and my progressing career as a fitness trainer, I will provide the best information to my abilities to help you get there. I hope you will read along.

3 Formula Series Entry #1: Sexy Abs Are Made In The Kitchen!

You push, push, PUSH in the gym, only to go home and eat a donut, potato chips, drink at the bar every night, skip meals, lots of fast food... you name it. You cannot get excellent results without making smart options, and you cannot eat whatever you want because you are working out - it doesn't work out that way for your body to run efficiently and effectively. Anything you eat is used for fuel during your workouts, as well as recovery to gain muscle and lose fat. 
You want to have a good balance of lean protein, complex carbohydrates, and monosaturated fats - plain and simple.


One example: when you consume carbs at night, you are really hurting your ability to burn fat. Our bodies produce HGH (Human Growth Hormone) while we are sleeping, to promote muscle growth and regenerate cells. When we eat carbohydrates before bedtime, our bodies release insulin, which inhibits the body's ability to produce HGH. In the end, eating pizza or ice cream before bed means FAT. Kitchen closes at 8pm! Make a Post-It Note on your fridge so you are less tempted to nosh so late. If anything, do it for your abs! Drink a cup of tea instead.


Another example is skipping breakfast. You want to become a fat burning machine, right? So after a 6-8 hour "fast," you are going to need some fuel to start that machine. Skipping breakfast is not an option! Provide your body with protein first thing in the morning and you have a better chance of controlling your portions the rest of the day and feeling energized overall. If you don't like to have much for breakfast, make it small and simple... but the rule for breakfast is: Eat something that will fuel you!

In the end, it comes to WHEN you are eating and WHAT you are eating. You wouldn't overfill your car with gas and you wouldn't keep driving it until it was completely empty, so why would you do that to your hard working body?


Need some ideas? My fridge and pantry are always stocked with this must-have list. Take a look.

List of Must-Haves in Your Kitchen:

- Plain Greek or regular yogurt. 
I add strawberries and a drizzle of honey as a snack or dessert or even breakfast

- Protein powder
You want WHEY PROTEIN. Always read the ingredients. There can be some freaky stuff in some of these powders. If you have questions, read up!

- Always have your kitchen stocked with fruit! 
Bananas, blueberries, strawberries, apples, pears... choose fruits that are easy for on the go so you are more likely to eat them!

- Veggies
No brainer, but it's very important to get these servings in each day!

- Avocadoes
Great monosaturated fat source - and for blasting belly fat

- Eggs
Low cost option to get high quality protein - as well as a good source of choline, a necessary nutrient which helps protect our livers from accumulating fat and helps with memory.

- Ground turkey
I love that it is versatile, a good protein source, and tastes really good!

- Green tea
Great fat burner and source of antioxidants

- Light string cheese
Another good protein source

- Coconut milk
Most coconut milk brands contain 50% more calcium than dairy milk and coconuts are one of the best sources of MCFA's - Medium Chain Fatty Acids which are easily burned for energy than other fats. Great for a recovery drink too.

- No sugar added chocolate milk
My recovery drink

- Packaged protein shakes
110-160 calories for each. A little more pricey than a container of protein powder, but I use them for emergency use like working long hours or I'm on the go. I use EAS AdvanEDGE.

- Whole grain English muffins
Always look for "whole grains" and not "multi-grain". The reason? It doesn't have to technically be the whole grain and could contain refined flours. Whole grains are an excellent source of complex carbohydrates - great source of fiber!

- Almond butter
Great on apples, toast, bananas, english muffins, etc.

- "Somewhat healthy" snack if you feel like 'cheating'. 
For me, this is dark chocolate. I enjoy a piece now and then.

Hopefully this list helps in shopping for your sexy abs the next time you are at the grocery store! I always, always, ALWAYS have these foods on hand, and they help my body look and feel its best.

Happy Nutrition Month!!

More later...

Peace out.

Jen

Why Work Out? Why Eat Healthy?

I'm so thriled to be pushing through my circuits each week. I tell you, doing P90X and Insanity is such a killer hybrid, and the most amazing workout combination I've ever tried. I alternate days with either so I'm working on my cardiovascular endurance as well as making time for strength training. The results are amazing and I should post another set of photos in a few weeks here once I'm ready. It's incredible what happens with these two amazing programs. Simply unbelievable.

As far as weight, I haven't lost a pound recently. It's frustrating, but on another focus too, it's not all about the numbers. I do feel stronger, but I still wish in some places my body would be smaller. haha It is the worst part about training, honestly. I can get through a wicked workout routine and come out strong, but after not seeing results after a certain time, it can be discouraging. I say to you all: Do not despair! This is the time where you can look at what you are eating, how much you are sleeping, are you really pushing? Plus, I mentioned patience too. If you are hitting all the right notes but not seeing results, muscle takes time to grow and fat takes time to lose. I keep saying this to myself and keep myself aware of my attitude and my habits. You can always make tweaks here and there.

Here is a list of my favorite healthy foods that I eat most often. Just to give you all an idea:

Breakfast Options:

- An apple w/ almond butter (I'm allergic to peanuts so this is my alternative)

- Kashi Mocha Almond or Honey Almond Flaxseed granola bars

- An orange and a scrambled egg

- Protein shake (My favorite recipe includes juices like Naked Juice Green Machine, plain Greek yogurt, protein powder, coconut milk, and ice - YUM. My power smoothie)

- Two scrambled eggs with mozzarella cheese

- A banana, honey, and almond butter on whole grain toast

- Greek yogurt with a banana

- Omelette with fresh veggies and mozzarella cheese

Lunch Options:

- Grilled chicken salad with cheese, turkey bacon, green and yellow peppers (and light ranch on the side)

- Two scrambled eggs with whole grain toast (Breakfast for Lunch! haha)

- Homemade chili with ground turkey (I'll usually make a big batch on Sunday and freeze some for an easy lunch throughout the work week)

- Turkey breast with lettuce, tomato, spinach, and salsa con queso on a whole grain wrap with a side of cooked asparagus

- Protein shake (if I'm on the run that day)

- Light string cheese and an apple

- Roasted chicken with veggies

- Cumin Garbanzo beans, veggies, and chopped baked chicken

Dinner Options:

- Honestly, as same as lunch. I'm usually working later into the evening, so it's whatever I can find that is healthy on the go. Of course, on nights where I am home, I enjoy making some lean protein (like grilled chicken, sirloin, etc.) with lots of baked veggies like asparagus, Brussels sprouts, spinach salad, you name it. I keep it very light at night, only because I am more likely to have a big lunch than a big dinner.

Dessert Options:

- Dark chocolate (small portion, but I cannot deny myself)

- Plain Greek yogurt with honey and blueberries/strawberries

- Whole grain English muffin with strawberry cream cheese

- Chocolate protein shake

- Lots of fruit!

- Kashi bars

- Trail mix with almonds, dried cranberries/blueberries, sunflower seeds

- Chocolate covered strawberries, almonds, blueberries, pomegranates, or espresso beans

If I'm really craving something very sweet like a sinful dessert, I'll either go out with friends and enjoy the real thing, or make a healthier version from my own recipes or my healthy friends' recipes. I never use a bad recipe, and no one would ever know I use black beans for brownies and protein powder in chocolate cake at my recipes at home. They are gone within a few days! That aside, I am usually satisfied with one of the listed desserts above.

Worst Pitfalls:

This is where I have problems. Haha! The foods that I have a hard time giving up completely... which is why I don't eat out very often!

- Hot chicken wings

- Beer and wine (never had more than a small glass, but alcohol defeats your fat burning potential)

- Chicago deep dish pizza with grilled chicken, spinach, bacon, and peppers...

- Applebee's Chicken Fajita Roll-up with Mexi-Ranch (it's been my favorite for years! haha)

- Nachos with everything - ground beef, cheese, beans, jalapenos, you name it.

- Juicy, BIG burgers with so much inside, you can't even eat around it!

SO... there you go. My list.

Why do I choose to eat healthy?

It gives me energy, first of all. I love the tastes of real food... I can watch people eat donuts and not feel a twinge of temptation, only because I know how I would feel afterwards (Tired and cranky!) and that it tastes fake to me. If you wanted to seriously make my day, give me an orange or apple at work. I'm not kidding - something so fresh and bright like that is better than any donut or cookie I could eat at work. Look at it from that angle. It comes as a lifestyle now. If I want something special, I have it, but I enjoy it with immense pleasure and call it a day. That's it. Next meal is healthy and I'm back to my energetic self. I'm always going to be talking about a lifestyle here - not a quick fix.

Why do I choose to work out?

Again - for energy. To feel strong. After you tackle the craziest, sickest workout you ever done in your life... you go shower, dress for work, and you feel like a freakin' machine the entire rest of your day! I find that after doing High Intensity Interval Training (HIIT), for example, I am walking taller, feeling more confident, and when I sit down to figure out how I want to schedule each day, I do it with energy, passion, all with goals in mind. There is no laziness for me. I am motivated. It's the most refreshing feeling I've ever felt in my life. I have energy to play with my son! It's a huge motivation. On some days, I'll throw in a P90X DVD and my son will do it with me. He'll smile and high-five me after a hard move. He's only 2 years old, but he is also learning about the importance of regular physical activity too and that it can be fun and challenging. I cannot put a price tag on that!

My thoughts for the day. Thanks for reading.

Peace out, everyone.

Keep staying strong.

Jen