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ONE WEEK WEIGHT LOSS CHALLENGE

Category : Healthy Eating

STEP ONE: SATURDAY

Attend one of our SMART LOSS programs (10 am on June 8 or 22) OR schedule a one-on-one SMART LOSS session if Saturdays aren’t an option.

Register here…no obligation, just find out more!

STEP TWO: SUNDAY

Weigh-in & record your starting weight

STEP THREE: MONDAY-SATURDAY

Follow the eating plan:

  • Enjoy a Bode Shake for breakfast
  • Eat according to your plan for morning snack & lunch
  • Drink a Bode Burn as part of your afternoon snack
  • Eat a delicious dinner according to your plan
  • (Don’t worry, we’ll give you the plan and the recipes)

STEP FOUR: SUNDAY…Guilt-free day!

Weigh-in & record your weight

Eat the foods you love…it’s your guilt-free day!

Tell us how it went…we’ll be very excited to see how much weight you’ve lost!

 

What happens after the first week?

If you are satisfied with the results we’ll help you plan the next 4, 8 or 12 weeks!

Comments Off on Low-Carb Chicken Parmesan

Low-Carb Chicken Parmesan

Category : Healthy Eating

Trying to lose weight?

We invite you to check out one of our Smart Loss Programs to learn all about Carb-Cycling! The basic idea is that you alternate between high-carb days and low-carb days in order to rev up your metabolism. You will get a link to some great software which will help you plan your meals and incorporates recipes like the one below!

Chicken Parmesan~Serves 2

2 boneless skinless chicken breast halves (4-6 oz each) 
1/3 cup Parmesan cheese, grated 
1 teaspoon oregano 
1/2 teaspoon paprika 
1 tablespoon butter 
1/2 tablespoon olive oil, divided 
Salt and pepper to taste

1/2 head romaine lettuce

1 tablespoon Caesar dressing, fat free 

1 tablespoon Parmesan cheese, grated

Preheat oven to 350 degrees. 

PREPARE CHICKEN
On a plate, combine cheese, oregano, paprika, salt and pepper. 
Lightly brush each chicken breast with a small amount of oil, then dredge chicken into the cheese mixture. In a small frying pan, melt butter and 1 teaspoon of oil together over medium-high heat. Lightly brown chicken on both sides then place in the foil lined baking pan. Bake for about 25 – 30 minutes or until chicken is thoroughly cooked. Serve with a side Caesar salad.

MAKE SALAD

Toss Romain lettuce, fat-free Caesar dressing and a little grated parmesan cheese together. Go easy on the dressing! It doesn’t take much!

IF IT’S A HIGH CARB DAY: (or for the people in your house who aren’t carb-cycling) serve 2 whole grain bread sticks with Garlic bread seasoning.

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Your Spring Weight-Loss Plan

Category : Healthy Eating

Spring is just around the corner…many of us are wondering how to drop a few pounds before the warm weather arrives. Do you have a plan in place to help you rev up your metabolism and lose those excess pounds? 

Here’s what you need to know:

  • What to eat
  • When to eat
  • How much to eat

Register for the next Spring Smart Loss Session to learn more, talk with a personal trainer and get a link to our awesome menu-planning software!

What to eat

Chris Powell, author of “Choose to Lose” and the star personal trainer for “ABC’s Extreme Makeover Weight Loss Edition” suggests Carb-Cycling. Here’s how it works:

Each week, you will have two cycles of two low carb days followed by a high carb day, followed by a guilt-free day on the seventh day of the week. For example, if you want Sunday to be your guilt-free day then Monday & Tuesday would be low-carb, Wednesday would be high-carb, Thursday and Friday would be low-carb and Saturday would be high-carb. Of course, you can decide when you want your guilt-free day and assign the other days accordingly.

Every day for breakfast eat carbohydrates, protein and unlimited veggies regardless of whether it is low-carb or high-carb day. Your carbohydrate can be a piece of fruit or toast/English muffin. Your protein at breakfast could be an egg, however a protein shake, cottage cheese or any left-over protein from last night’s dinner would be great.

On low carb days, the idea is to focus on protein and vegetable consumption and avoid the smart carbs, which include whole grains and fruit (except for breakfast).

On high carb days, all five of your meals will consist of a carbohydrate, protein and veggies. Providing your body with a healthy source of carbohydrates helps replenish glucose stores in the muscle and tissue. High carb days also help prevent your body from going into “starvation mode” (which may lead to a decreased metabolism).

Your guilt-free day each week is the day you are allowed to eat the foods you have been craving all week! It’s ok to splurge a little…I met a person who was very successful on this program while eating pizza and Zesty’s custard once each week!

When to eat

Eat five times each day. Your meals should be spaced about 3 hours apart. This keeps your blood sugar level and keeps you feeling satisfied instead of hungry.

How much to eat

This program is great because you do not have to measure your food or count calories/grams. Instead, just take a look at your hand and remember that a serving of carbohydrate is the size of your fist, a serving of protein is the size of your palm and a serving of fat is the size of your thumb. You can eat as many veggies as you’d like, so you don’t have to measure them at all.

 Which Carbs/Fats/Proteins should I eat?

  • Healthy carbs: fruit, whole grain bread, English muffins & tortillas, rice, potatoes, sweet potatoes corn, couscous, long grain brown rice, oatmeal, popcorn, quinoa, whole grain cereals,whole grain pasta,  wild rice, milk (1% or skim), yogurt and legumes including edamame.
  • Healthy fats: low fat cheese, feta cheese, olive oil, canola oil, flaxseed oil, fish oil, safflower oil, avocado, olives, almond butter (with salt), almonds (raw, whole), peanut butter (natural, with salt), peanuts (raw, chopped), pecans (raw, chopped), pumpkin seeds, sesame butter/tahini, sunflower seeds, soy nuts (roasted, lightly salted), walnuts (raw, chopped)
  • Healthy proteins: chicken, turkey, fish, lean beef, lean pork, cottage cheese (low fat), eggs, egg substitutes, Greek yogurt (nonfat plain), yogurt (low carb/high protein) and vegetarian options include  tofu, TVP and tempeh,

The key to success with carb-cycling is to plan ahead and know what you are going to eat at each of your five meals throughout the day. It’s important NOT to skip meals and remember that no one is perfect…if you slip up, don’t beat yourself up, just pick up where you have left off and keeping moving forward.

Contact us for more information on carb-cycling and we can help you plan for  a healthy spring!

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Weight Loss “Myths” You Should Avoid

Category : Healthy Eating

Some “old school” weight loss advice will slow down you metabolism! Be careful not to fall into these traps:

I have to eat less to lose weight. OK, that will work for a while, but eventually one of two things is going to happen: you will feel so deprived that you will binge and give up or your body will become adjusted to the lower calorie diet by slowing down your metabolism which will cause your weight loss to plateau unless you cut back even more on calories.

If I over-do-it at one meal I will skip a meal or two to make up for it. This doesn’t work because it causes big fluctuations in your blood sugar which usually lead to over-eating again. 

Eating fat will make me fat, so I will avoid fats. Your body needs fats. Eating too much of anything can cause you to gain weight. You should avoid unhealthy fats such as saturated fats & trans fats, however there are a lot of healthy fats which you should include such as olive oil, canola oil, flaxseed oil, fish oil, safflower oil, avocado, olives, almond butter (with salt), almonds (raw, whole), peanut butter (natural, with salt), peanuts (raw, chopped), pecans (raw, chopped), pumpkin seeds, sesame butter/tahini, sunflower seeds, soy nuts (roasted, lightly salted), walnuts (raw, chopped)

Eating Carbohydrates will make me fat, so I will eat a low-carb or no carb diet. Your body needs carbohydrates. Eating low-carb does cause most people to lose weight, however eating low-carb for an extended period of time can mess with your metabolism. Most people do not feel 100% when they eat low-carb complaining of low energy and low carb “fog”. We suggest carb-cycling (two days low-carb followed by one day high-carb) so that you do not slow your metabolism. Healthy carbs include: fruit, whole grain bread, English muffins, pasta, cereal & tortillas, rice, potatoes, sweet potatoes corn, couscous, long grain brown rice, oatmeal, popcorn, quinoa,  wild rice, milk (1% or skim), yogurt and legumes including edamame. 

Comments Off on High-Carb Mushroom Burger (veggie or turkey options)

High-Carb Mushroom Burger (veggie or turkey options)

Category : Healthy Eating

Trying to lose weight?

We invite you to check out one of our Smart Loss Programs to learn all about Carb-Cycling! The basic idea is that you alternate between high-carb days and low-carb days in order to rev up your metabolism. You will get a link to some great software which will help you plan your meals and incorporates recipes like the ones below!

Check out the vegetarian and turkey options!

Mushroom Veggie Burger (HC)

Ingredients

Preparation

Serves 2

2 Morningstar Farms(r) Grillers Prime(r) Veggie Burgers 
2 slices Swiss cheese, thinly sliced 
1 teaspoon olive or safflower oil 
1 cup sliced fresh mushrooms 
2 thin slices red onion, separated into rings 
2 lettuce leaves 
2 thin slices tomato 
2 whole grain hamburger buns

Split open and toast hamburger buns. 
Cook Morningstar Farms(R) Grillers Prime(R) Veggie Burgers according to package directions. 
Immediately top each patty with cheese. Let stand about 1 minute or until cheese melts. 
In the meantime, in a pan, heat oil over medium heat. 
Add mushrooms and onion to pan. Saute until tender (3-5 minutes), stirring frequently. 
Place a lettuce leaf, tomato and veggie burger on each bun bottom. Top with sauteed mushrooms and onions and finish off with the bun top.

OR

Mushroom Turkey Burger (HC)

Ingredients

  • 2 teaspoons olive oil
  • 2 slices swiss cheese, thinly sliced
  • 2 each turkey, ground patties (4-5 ounces each), cooked
  • 1 each tomato, sliced
  • 1 cup mushrooms, sliced
  • 2 each lettuce leaves
  • 2 each hamburger bun, whole grain
  • 1 small red onion

Preparation

Serves 2

8-12 ounces ground turkey 
2 slices Swiss cheese, thinly sliced 
2 teaspoons olive or safflower oil, divided 
1 cup sliced fresh mushrooms 
2 thin slices red onion, separated into rings 
2 lettuce leaves 
2 thin slices tomato 
2 whole grain hamburger buns

Split open and toast hamburger buns. 
Form ground turkey into two patties. 
In a pan, over medium-high heat, heat 1 teaspoon oil. Add turkey patties and cook on both sides until done and juices run clear. 
Immediately top each patty with a cheese slice. Let stand about 1 minute or until cheese melts. 
In the meantime, in another pan, heat remaining 1 teaspoon oil over medium heat. 
Add mushrooms and onion to pan. Saute until tender (3-5 minutes), stirring frequently. 
Place a lettuce leaf, tomato and burger on each bun bottom. Top with sauteed mushrooms and onions and finish off with the bun top.

 

Comments Off on Low-Carb Pecan Butter Glazed Salmon

Low-Carb Pecan Butter Glazed Salmon

Category : Healthy Eating

Trying to lose weight?

We invite you to check out one of our Smart Loss Seminars to learn all about Carb-Cycling! The basic idea is that you alternate between high-carb days and low-carb days in order to rev up your metabolism. You will get a link to some great software which will help you plan your meals and incorporates recipes like the one below!

Ingredients to make 2 servings

2 salmon filets (4-6 oz each, size of palm) 
Salt and pepper to taste 

PECAN BUTTER 
1 1/2 Tablespoons pecans, finely chopped 
2 Tablespoons  butter, softened 
1/2 Tablespoon fresh parsley, chopped 
3/4 teaspoon lemon juice 

SIDE DISHES 
2 cups broccoli, steamed 
Side salad (add your favorite veggies!) 

HOW TO MAKE PECAN BUTTER: Bake pecans on ungreased cookie sheet at 350 degrees until golden (about 3-4 minutes, stirring occasionally.) Mix pecans with butter, parsley and lemon juice. Set aside. 

HOW TO COOK SALMON: Preheat oven to broil to cook the salmon. Sprinkle both sides of fish with salt and pepper. Place in a lightly greased, oven-proof baking dish. Place dish on top oven rack 4 to 6 inches from broiler and broil about 4 minutes. Turn filets over and top each with about 1 tablespoon pecan butter. Continue broiling until fish flakes easily with a fork (about 4 to 8 minutes depending on thickness). 

Serve with broccoli and a side salad (Veggie are unlimited)

Comments Off on Low-Carb Spiced Pork Chops

Low-Carb Spiced Pork Chops

Category : Healthy Eating

Trying to lose weight?

We invite you to check out one of our Smart Loss Seminars to learn all about Carb-Cycling! The basic idea is that you alternate between high-carb days and low-carb days in order to rev up your metabolism. You will get a link to some great software which will help you plan your meals and incorporates recipes like the one below!

Serves 2 

2 pork chops (4-6 oz each, size of palm) 
1/2 tablespoon olive oil 
1/4 tablespoon butter 
1/4 cup chicken broth, low sodium 

SEASONING 
1/2 teaspoon paprika 
1/4 teaspoon oregano 
1/2 teaspoon cumin 
1/2 teaspoon garlic powder 
1/4 teaspoon salt 
Pinch of fennel seeds, crushed (optional) 
Pinch of cayenne pepper 

SIDE DISH 
2 cups broccoli, steamed (unlimited veggies!)

Combine spices together in a small bowl and sprinkle mix on both sides of the chops. 

Heat olive oil in a pan over medium heat, then add pork chops and cook on both sides until done. Remove from pan and keep warm by covering lightly with foil. 
Add butter to pan and use a whisk to stir browned bits. Add chicken broth and keep whisking until the sauce reduces in about half, stirring well. 

Serve the chops with the sauce on top and steamed broccoli.

If it’s a High Carb Day for you or you have family members who are NOT eating low carb: Serve with steamed brown rice or a baked potato (remember a serving of smart carbs is the size of your fist).

P.S. I am a vegetarian, so I haven’t personally tried this recipe, however my clients who have tried this one really like it!

 

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Low-Carb Seared Citrus Salmon

Category : Healthy Eating

Trying to lose weight?

We invite you to check out one of our Smart Loss Seminars to learn all about Carb-Cycling! The basic idea is that you alternate between high-carb days and low-carb days in order to rev up your metabolism. You will get a link to some great software which will help you plan your meals and incorporates recipes like the one below!

Serves 2 

2 salmon filets (4-6 oz each, your protein serving should be about the size of your palm) 
1/2 tablespoon olive oil 
2 tablespoons low-sodium chicken broth 
2 teaspoons lemon juice (or use fresh squeezed lemon) 
1/2 tablespoon butter 
Salt and pepper to taste 

SIDE DISH: Steamed green beans (unlimited veggies!) 

Heat olive oil in a pan over medium heat. 
Add filets to the pan, adding salt and pepper as desired. Cook on both sides until done. Remove from pan and keep warm by covering lightly with foil. 
Add chicken broth to the pan and with a whisk, stir up brown bits in pan. Allow the mixture to reduce slightly. 
Whisk in lemon juice and mix well. 
Remove pan from the heat and whisk in butter. 
Spoon the lemon sauce over the seared fish and serve immediately with a side of steamed green beans.

If it’s a High Carb Day for you or you have family members who are NOT eating low carb: Serve over steamed brown rice (remember a serving of smart carbs is the size of your fist).

Comments Off on Low-Carb Garlic Lime Chicken

Low-Carb Garlic Lime Chicken

Category : Healthy Eating

Trying to lose weight?

We invite you to check out one of our Smart Loss Seminars to learn all about Carb-Cycling! The basic idea is that you alternate between high-carb days and low-carb days in order to rev up your metabolism. You will get a link to some great software which will help you plan your meals and incorporates recipes like the one below!

Low-Carb Garlic Lime Chicken

Ingredients (Serves 2)

  • 2 teaspoons olive oil
  • 2 tablespoons chicken broth, low-sodium
  • 2 teaspoons butter
  • 2 pieces chicken breast halves, boneless skinless (4-6 ounces each…about the size of your palm!)
  • 1 tablespoons lime juice
  • 8 stalks asparagus
  • 1/4 teaspoon thyme
  • 1/4 teaspoon pepper
  • 1 Pinch paprika
  • 1/4 teaspoon onion powder
  • 1/2 teaspoon garlic powder
  • 1 Pinch cayenne pepper

Preparation

2 boneless skinless chicken breast halves (4-6 oz each) 
2 teaspoons butter 
2 teaspoons olive oil 
2 tablespoons low sodium chicken broth 
1 1/2 tablespoons lime juice

SEASONING 
1/4 teaspoon salt 
1/4 teaspoon pepper 
Pinch of cayenne pepper 
Pinch of paprika 
1/2 teaspoon garlic powder 
1/4 teaspoon onion powder 
1/4 teaspoon thyme

SIDE DISH 
8 stalks asparagus, steamed (as always, veggies are unlimited!) 

Mix seasonings together in large zip-top bag. Add chicken breasts to the bag, seal and gently massage around until all chicken is well coated with seasoning. 
Heat pan over medium heat; add butter and olive oil to pan. 
Once butter is melted, add chicken and cook on both sides until done. Remove from pan and keep warm by lightly covering with foil. 
To skillet, add lime juice and broth. Using a whisk, mix liquids to get browned bits off pan bottom and sides. Continue cooking until sauce has slightly thickened. 
Add chicken back to the pan, coating with the sauce. Serve with a side of asparagus.

If it’s a High Carb Day for you or you have family members who are NOT eating low carb: Serve over steamed brown rice (remember a serving is the size of your fist).

Comments Off on A Healthier Thanksgiving Dinner

A Healthier Thanksgiving Dinner

Category : Healthy Eating

Dear Friends:

Traditionally, Thanksgiving dinner goes hand-in-hand with a super-sized meal followed reclining (or napping) on the couch. Sound familiar?

XO Fitness wants to help you enjoy a Healthier Thanksgiving Dinner

If you’re in charge of dinner or helping to plan, keep these tips in mind (even if you aren’t in charge,# 3, #4, #6, #7 are key to your healthy Thanksgiving:

1) Schedule the meal earlier in the day.  Having the big meal at noon or 2 PM will give your body time to digest it before bedtime. Also, if you’ve finished dinner before dark you can go outdoors for some fresh air and possibly a walk. 

2) Serve small dishes every hour or so. Another suggestion, turn Thanksgiving into an all- day celebration this will spread the calories out throughout the day and you’ll be less likely to feel over-stuffed.

3) Take very small portions. As you fill your plate, remember there are typically a lot more dishes on the table to choose from compared to your ordinary meal. With this in mind, take very small portions so you have room to “taste” everything.

4) Minimize the carb overload. Instead of eating sweet potatoes, mashed potatoes, stuffing and rolls choose only one or two of these dishes.  It will save a ton of calories and you’ll feel less ‘stuffed!’ (pun intended!) By the way, making cauliflower mashed potatoes is a great alternative regular mashed potatoes!

5) Serve appetizers. Prior to the main meal, serve a colorful vegetable platter, delicious soup and/or salad.

6) Serve lots of vegetables. Offer two or three different types of vegetables at the table (and they don’t have to be heavy-duty casseroles…just simple steamed or roasted vegetables).

7) Drink water. Set out water glasses for everyone with dinner.

Have a Healthy, Happy Thanksgiving!

Ryan & Karin and the XO Fitness Training team