I’m not a huge football fan, but when it’s time for the Superbowl I get in the spirit! For most, this usually means eating lots of traditional football and game day foods including wings, dips, fried foods and other things that will sabotage your diet. So, this year – get your own game plan and try some healthier options so that you don’t end up with a food hangover in the morning. Also, I would recommend that you start the day with a workout and eat healthy all day. Then, about an hour before the game, or party, eat a healthy snack. You can also offer to bring something to the party like veggies with lowfat dip (see below); portobello mushrooms, zucchini or other veggies for the grill or even low-cal popcorn.

Below are a couple of dips (courtesy of CookingLight.com) that are perfect for crowds. Also, FitSugar.com has some great recipes including kale chips, more dips and fruit skewers. Yum!

Spinach Parmesan Dip

At first, the spinach will seem to overflow in the skillet, but keep stirring–as it begins to wilt, it reduces in volume. Serve this creamy dip with crudités or hearty wheat crackers.

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During the holidays many of us feel the urge to “detox” and rid our bodies of all the crap we’ve been eating. But, how far do you really need to go in order to get rid of all the fat, calories and toxins that your body is holding on to? I did a blog post about this couple of years ago (see below) to shed some light on this topic, from a trainer’s point of view.

Can I really lose weight or improve my health with a “Detox”?

As a personal trainer, I get asked about detoxes or cleansing diets all the time. Lately these diets have really grown in popularity thanks to many celebrities and the media. Do a quick search online or at your bookstore and you will find a variety of detoxes from fruit drinks, liquid diets, intestinal “exfoliating” diets, liver cleanses, and many more. It can be quite overwhelming but at the same time tempting to try because they promise a quick solution to loosing weight. The major theme of most detox or cleanse diets is elimination. Most require you to eliminate at least one or more of the following: gluten, alcohol, sugar, refined foods, fats, cigarettes/drugs, etc to make you feel better. Well, this is not rocket science – of course you will feel better if you eliminate these! But, you can still do this safely while incorporating a healthy diet and exercise.

What exactly is a “detox” or body “cleanse”? Well, most of them consist of eating or drinking specific foods and drinks for a specific time days while eliminating toxins (certain foods, chemicals, drinks, etc) completely from your diet. Take for example the popular Master Cleanse which has been one of Google’s most popular diet searches over the last year and was made popular by celebrities such as Beyonce and Gwyneth Paltrow. It consists of drinking a concoction of lemon juice, water, maple syrup and cayenne pepper for days and sometimes weeks with little or no food! Sound appetizing? Personally, I think it sounds horrible! Plus…there are so many things wrong with this…keep reading…

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Tempeh, Arugula and Brussels Sprout Salad

Tonight was my first night of Bombshell Bootcamp and Carrie and I thought it went great! But, I didn’t get home until after 8pm – but I knew ahead of time my dinner would be late. To avoid eating a huge meal after 8-9pm, I planned ahead and had larger meals today during the day. Then, tonight I made a simple salad with this:

-Tempeh (I grill slices in pan first with olive oil spray and Mrs. Dash). I prefer the “flax” flavor because I think it’s less bitter. The trick is to grill it first and it tastes much better (hot or cold). I crumbled it on top of the salad mixture below.
-Arugula
-Chopped Raw brussels Sprouts
-Slivered Almonds
-Parmesan Cheese
-Balsamic Vinegar (plain)
-1/2 tsp dijon mustard (I like it for the tempeh!)

*You could also add tomato (I was out : ( or avocado).

I know it sounds blah, but for a very light dinner – it’s perfect. Packed with fiber, vitamins, protein (tempeh + almonds) and flavor!

Each week, the winner of the ExerciseTV and SocialWorkout challenge gets to ask me their top 3 fitness questions and help me chose a topic/exercise for an upcoming video. I thought I’d share the question I got from last week’s winner, because it’s one I get a lot. I think many people are confused about how much protein they need. So…here is my advice:

Question:
“I have been dying to find out the answer to this question: what are the pros and cons of protein bars and protein shakes. I use carnation breakfast essentials and also a protein powder. I want to keep my daily protein at 80 grams and I don’t each much meat. I find the little extra protein drink helps me reach my daily goal. Am I wasting my time? Should I find a different protein source. I already have lots of high protein foods in my daily diet. (greek yogurt, cottage cheese, almonds, soy milk, veggie sausage patties, fish or turkey or chicken for dinner, oatmeal, wheat germ, etc.)” 

My Answer:
This is a great question Mindy! First of all – I would say that you might want to consult with a DR or RD to see exactly how much protein (and other nutrients) your body is lacking and requires. But, by the sound of it – you are probably already getting more than enough. Everyone has kinda been going through a protein craze over the last few years, but the truth is that most people don’t need as much as they think. However, if you are trying to lose body fat, train for a figure/fitness competition or get more of a lean look…then you should have more protein than the average person. Read the rest of this entry »

I have to admit…my diet hasn’t been the best this summer and I’m starting to panic cause it’s already mid-July! But, I know if I clean up my diet a little I can shed 5 lbs in no time. I workout pretty hard almost every day, so that will help me see results faster. However, if you don’t have a regular workout schedule…you need to start NOW! By working out and eating clean, you will get faster results and you will not only look smaller, but more toned. Checkout this post for more details.

So, to clean up my diet….this is what I’m planning to eat over the next 2 weeks in order to shed 5lbs. I plan to eat only these items and also keep track of it in my food journal. I will also be incorporating extra cardio to help melt off extra fat. You can do it too…join me!

I’m ONLY Going To Eat These Items:

-Fruits
-Veggies
-Fish (I don’t eat meat, but occasionally do fish. You can substitute chicken or other lean protein.)
-Tofu
-Tempeh
-Eggs
-Beans, Legumes (and chickpeas/hummus)
-Quinoa
-Nuts and natural nut butter (no additives)
-Think Thin bars (limit 2-3 per week)
-Oats (plain oatmeal and occasional low-sugar granola)
-Whey protein powder
-Unsweetened Almond Milk
-Unlimited herbs
-Limited Dairy (1 serv. a day)
-Whole Wheat Bread or corn/wheat tortilla (1 serv. a day)
-Caffeine only 1 a day and alcohol in moderation (I’ll try to save for the weekends!)
-No sugar or artificial sweeteners. Use stevia or agave only.
-Olive oil and balsamic vinegar for salad.

I’ll be incorporating these items into 6 mini meals throughout my day. A typical day looks like this:

Meal 1: 1 egg, 1 whole wheat tortilla + arugula (or spinach) and organic salsa + coffee with stevia and splash milk
Meal 2: Greek yogurt with 1TBSP granola + berries
Meal 3: Small salad made with quinoa, cucumber, bell pepper, small amount feta cheese, herbs (basil, mint) and a splash of olive oil and/or balsamic
Meal 4: 1 cup grapes + 10-15 almonds or walnuts
Meal 5: 1/2 think thin bar or mini protein shake (1/2 scoop powder, almond milk, few pieces frozen fruit, water and ice)
Meal 6: Grilled tilapia, salad (spinach, tomato, oil/balsamic) and 1 small sweet potato. 1 glass red wine
Snack: 1-2 squares dark chocolate

Give this meal plan a try, even for just a few days and let me know what you think!

*These are just suggestions. If you have any health issues or allergies, please check with your doctor before starting any new diet.

Hi guys! I’m getting asked a lot of good questions as part of my weekly “Breakfast Club” challenges, so I thought I’d share one from last time. One of the questions Ivori M. asked me was “If I stop exercising and reduce my calorie intake, can I still lose weight?”. Here is my response:

I’m a huge fan of Jamie Oliver’s “Food Revolution” and agree that conquering obesity in America starts with the younger generation. But, how will kids learn to eat healthy if they are fed a bunch of junk every day at school? This graphic was created by Good Magazine and compares the average prison meal with the average elementary school lunch and it’s pretty obvious which one looks better.  Right off the bat, you can tell the prison meal has more color in the forms of fruits and veggies, which is always a good thing. The school lunch looks mostly white and beige colored and is higher in simple carbs. Both cost about the same and have 1,400 calories (which is also VERY high!) but, the prison meal is offering much more vitamins and nutrients. They both consist of one bread item, one starch item and one beverage. But, kids get an ounce less meat and they’re usually skimped on either veggies or fruits. To find out more about Jamie Oliver’s Food Revolution, visit his site or catch the show on ABC.

You guys have been working hard to stay in shape and eat healthy, so don’t let a holiday like Memorial Day get you off track. Memorial Day weekend is the start of the summer and that means bathing suit and bikini season (for my bikini workout click HERE) is right around the corner! Here are a few things I like to eat during summer holidays…

Going to grill? Try veggies, grilled fish and even fruit! I don’t eat meat anymore (except for occasional fish), so I prefer veggie hot dogs. My favorites are the ones made by Yves and you can find them at Whole Foods and many other grocery stores. They taste almost the same when you grill them and they are lower in calories, fat and cholesterol!

Looking for a traditional summer side dish? Well, you can still have that potato salad if you make it light! Try this recipe I posted last year: Potato Salad with Herbs and Squash

Other great side dish options include grilled corn, a bean salad (try garbanzo, pinto or black but make sure they are low sodium), green beans or make a healthy slaw.

Don’t go crazy with desserts! This is not the time to indulge in cupcakes, ice cream or other high-cal foods. I like watermelon or making my own fruit cups:

Red, White and Blue Fruit Cups

Ingredients

• 1 pint fresh strawberries
• 1 pint fresh blueberries
• 1 pint fresh blackberries
• 2 TBSP Stevia, Truvia or other natural sweetener
• 1/2 pint low-sugar frozen yogurt or Greek Yogurt

*Serves 4. Prep time is about 10 minutes.

Directions

Breakfast is the most important meal of the day! It gets your metabolism revved up and gives you the energy you need to start your day. Many people skip breakfast or end up making unhealthy choices. I know sometimes eating a healthy breakfast can be hard if you are short on time or are traveling. What if your only option is to go through the drive thru? No problem! Now there are many healthy options out there that are convenient and healthy. Used to it meant a very unhealthy breakfast platter like this one from Burger King that has 1,310 calories and 72 grams of fat! Yuck!

What NOT To Order:

I wouldn’t recommend eating a fast-food breakfast every morning, but if you have one of these options a few times a week it won’t derail your diet. My personal favorites when traveling are some almonds and a non-fat latte from Starbucks or try their “Protein Plate”:

My other favorite is the Egg McMuffin from McDonald’s. I do mine really low-cal by ordering it without the cheese or ham. Yes, it’s plain but still tastes good and fills me up! I also like their snack sized “fruit and yogurt parfait” and their “fruit and walnut snack”. Subway also has some healthy breakfast options now like this sandwich:

Check out Health Magazine’s picks for “America’s Healthiest Fast-Food Breakfasts”:

Lately, these have been my go-to snacks between breakfast and lunch or lunch/dinner.  All three have carbs and protein and are low in sugar. The Larabars have more sugar because they are made from real fruit…but that kind of sugar is ok! I buy the bars at Whole Foods and the almonds at Target. You can do plain almonds or other flavored almonds, as long as you don’t chose ones that are high in salt/sodium or sugar, which is added to a lot of nuts to make them taste better.

Details (per serving):

• Mini Larabars: 90 cal, 5g fat, 0mg sodium, 2g protein, 9g sugar,
• Think Thin Bites: 100 calories, 4g fat, 105mg sodium, 6g protein, 0g sugar
• Emerald Coco Roast Almonds - Dark Chocolate. 150 cal, 13g fat, 25mg sodium, 6g protein, 1g sugar

I know most of you are making your plans for Thanksgiving this week, so I wanted to share some tips and ideas on how you can keep it healthy this year and avoid any extra pounds!

Here is a sample menu of what I normally cook:

1. Turkey

I usually do a small turkey or sometimes I just get turkey breast. I used this RECIPE from Rachael Ray a few years ago and it turned out great! Also, try to buy organic or free-range if you can. It’s a little more expensive, but the turkey tastes way better and plus the turkey was raised in humane conditions. Happy turkey = tasty turkey!

*Also, for a meatless option, I serve Quorn Turk’y Breast (I like it better than Tofurkey). I also like the “field roast” slices at Whole Foods, but they are a little on the greasy side…so only have a small piece and use paper towels to remove excess oil. These don’t taste like Turkey but more like a herb/nut crusted roast. But, it’s tasty and your family won’t know it’s not meat!

2. Green Beans

If you are going the traditional route and doing the green bean casserole, use low-sodium cream of mushroom soup, fresh green beans, only a small amount of cheese and fried onions. I usually just lightly saute fresh green beans in a pan with a little olive oil, salt and pepper until they are tender and then I sprinkle with slivered almonds and serve. Fresh green beans always taste better.

3. Sweet Potato

I usually don’t do a casserole for this because most are loaded with extra sugar and the canned yams are packed with syrup. Instead, I get whole yams or sweet potatoes (branch out and try a new variety of yam like Garnet, Japanese, etc) then, I bake them until tender, sprinkle with a small amount of butter (or you can do spray butter PAM), a little cinnamon and a few chopped pecans. For my family members that like marshmallows, I sprinkle a few on top and then broil the potatoes a minute or two more until they caramelize and brown on top. Keep it simple.

4. Salad

I usually do a basic green salad either with spinach, arugula or both. This year, I’m going to try this salad from Giada that I posted HERE.

5. Other Healthy Sides

I usually do a “relish tray” of black and green olives, pickles and pickled okra. These are just condiments but are all low in calories (just don’t get any high-sodium ones) and offer some flavor and kick to your meal. If you are going to do mashed potatoes or another “creamy” dish…use lowfat milk and limit butter and cheese. I personally try not do do too much bread, especially if I plan on eating pie..but if you can’t resist…do whole wheat rolls, not white rolls or baguettes. Roasted butternut squash, acorn squash or other fall vegetables can be great. All you need is a little olive oil for roasting them in the oven.

6. Pies

Pumpkin is the best choice here. If you make it, use organic plain pumpkin from a can or even fresh if you have the time. Apple, cherry and other fruit pies are second best and pecan is by far the worst! If you are going to have pie…just have a small sliver and not a huge piece. Another fun option is to make mini-pies so everyone has a smaller portion. I’m going to use these mini-pie dishes I found at Crate and Barrel.

Other Tips:

• Workout! I’m running the TXU Houston Turkey Trot Thanksgiving morning again (it’s not too late to sign up!). This is the perfect way to start off your day and burn an extra 300 (for 5k) to 600 (for 10k) calories before your day starts. If you aren’t the racing type, do your own walk or run, go for a bike ride or hit the gym. Get it out of the way in the morning so you feel better. Then, on Friday repeat your workout or recruit your friends and family for a post-turkey day workout! You’ll feel much better about that pie you ate…promise!
• Remember, Thanksgiving Day is not an excuse to eat whatever you want. You don’t want to spend the rest of the weekend bloated and with a few extra pounds. Just make smart, healthy choices and use the day to spend time with friends and family. Food doesn’t have to be the main focus. Go to a movie, get outside and play or even do indoor board games or something fun and challenging.
• You don’t want to over-eat or eat bad things, but at the same time…you should enjoy your meal and all the flavors of Fall. Make sure to incorporate lots of spices and herbs that are associated with Thanksgiving such as: sage, thyme, cinnamon, pumpkin pie spice blend and poultry seasoning blend. You can add these spices and flavors to your dishes in place of extra fat and calories.
• If you are traveling to visit family, make sure to eat healthy on the road. I always try to pack things to take with me so that I don’t have to stop at fast-food restaurants. Take a mini-cooler and pack fruit, nuts, cheese,whole wheat crackers, hard boiled eggs and other foods that won’t get soggy. I also make sure I drink plenty of water. If your options are only fast-food or convenience stores, you can still make healthy choices.

Happy Thanksgiving!

Your Trainer,

Cari

Now you can get my exclusive Long Lean Legs workout plan and food journal to accompany your Long Lean Legs DVD! You can download the workout plan and food journal on ExerciseTV’s site HERE (or click the pics below) and then use it along with my dvd to really get lean legs FAST. I’ve put together a 30-day plan with ExerciseTV that will incorporate my dvd, cardio (hills and other workouts to target legs), yoga and a healthy eating plan so you get maximum results. The best part is it’s FREE! All you need to make the plan work is your copy of my DVD: Long Lean Legs and you can buy it HERE.

Did you see Fergie at the Grammy’s a few weeks ago? She looks amazing! She reportedly gained 13-17lb for her movie Nine but has since lost all the weight and now looks leaner than ever. She has to work just as hard as everybody else to maintain her shape. It’s no secret that she works out a lot “…always up in the gym just workin’ on my fitness…”!! haha. But, also she knows that diet is half the battle. According to Life & Style magazine, Fergie’s nutritionist says a typical day for her goes like this:

BREAKFAST: Fergie begins her day with a protein-packed six-egg-white veggie omelet, seasoned with salsa or hot sauce. A smart start on the go? Pack two slices of 100-percent whole-grain toast with 2 tablespoons of low-fat peanut butter.

MID-A.M. BITE: Top 4 ounces of low-fat or no-fat plain organic yogurt with 2 tablespoons of low-sugar granola (such as Bear Naked). “It’s low in sugar and has protein,” says Wiatt, who suggests pairing it with a bowl of fiber-filled berries. (Cottage cheese makes a great yogurt alternative.)

LUNCH: A Fergie fave? Mixed greens, a quarter of an avocado (for healthy fat), 4 ounces of shredded chicken (for protein) and half an antioxidant-rich grapefruit, all tossed with a nonfat dressing. (The same ingredients can be rolled into a 100-percent whole-grain tortilla!)

MIDDAY SNACK: Fergie’s go-to munchie? Light organic cheese (like a mozzarella stick or 1 ounce of Jarlsberg Lite) and rice crackers with flaxseed. (You can eat eight!) She never goes anywhere without first tucking fiber-filled Kashi bars into her purse.

PRE-SUPPER NOSH: Wiatt whips up a pureed vegetable soup — sans cream. At only 50 calories per cup, the small indulgence is super filling. Other lite treats? Carrots dipped in 2 tablespoons of hummus, a cup of air-popped popcorn or almonds!

DINNER: Fergie eats salmon (rich in Omega-3’s, which make hair and skin shiny and prevent bloating) and half a cup of whole-wheat couscous. She piles on 2 cups of veggies and adds 2 tablespoons of chili sauce or honey Dijon mustard for flavor. (Grilled balsamic chicken, brown rice and a side of sautéed spinach is another great dinner option.)

I bought Alicia Silverstone’s book The Kind Diet a few weeks ago after a friend recommended it. I always thought Alicia was a vegetarian (not eating any meat) but she’s actually vegan (doesn’t eat any animal products including eggs or dairy) so I was interested in how she makes her diet tasty and healthy. Plus, I’m always interested in new diet trends…especially organic and natural ones. Also, I’m a borderline vegetarian and I only eat fish about once or twice a week. Most of my family and friends don’t even realize this because I don’t make a big deal about it and I still go out to eat and to dinner parties but just get veggie options. I started eating this way about 2 years ago and it’s become super easy! Read the rest of this entry »

It’s January 2010 and that means it’s time to get HEALTHY! So..everybody head to TACO BELL!!! What?! Well, it seems like this January there are SO many choices for weight loss plans, meal programs  and “easy” ways to lose weight. In Houston alone, we have seen a tremendous increase of food delivery and planned meal systems. Are they all the same? Do you need to be on a “system” or have meals prepared by someone else to lose weight? Checkout my take below…

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Hi guys! Well, as you know..the holidays are probably the hardest time to stay in shape and eat right. But, that doesn’t mean that it’s impossible! I’m trying to lean out and drop a few lb’s over the next month for my ExerciseTV video shoot! This is going to be such a challenge because of all the parties, family functions and yummy holiday treats in stores right now (I can’t resist hot chocolate!!). But, I’m sticking to my game plan and finding ways to satisfy my appetite while getting lean and mean! So, I thought I’d share a few of my favorite snacks that I will be having over the holidays, along with a recipe that I whipped up last week that I LOVED!

Snacks:

“Cuties”: These are in season right now and I found them at Randalls, but Whole Foods also has their version that’s just as good. These small clementines taste great and are sooo easy to eat. I’m not a big fan of oranges because they are messy and hard to eat and plus, they have a lot of pulp. I’ve been putting mine in my purse (they don’t get squished like bananas) and plus, their vitamin C will help those winter colds!

Protein Powders: For most people, you don’t need to consume protein shakes on a regular basis. But, if you are trying to build muscle/lean out and/or you are a vegetarian…a protein powder shake can be good for you. I’ve been mixing only 1 scoop (about 100 calories) of either Muscle Milk Light or GNC’s new Be-Buff Vanilla Bean powder with water in my Blender Bottle for a post-workout drink. Another snack I have is my Fage Greek Yogurt with 1/2 scoop of the Be-Buff Vanilla Bean powder and a few blueberries. OMG...this concoction taste like a vanilla cupcake with frosting! It’s soo good…and good for you!

+  = YUM!!!

more snacks and recipe…click here:

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While I was NYC last week, I thought the viewers of Fox Morning News Extra would like to see how New York posts the calories of foods/drinks everywhere..even Starbucks! We need that in Houston!!!

Confused about what to eat when you are starting a new workout program? On Fox Morning News Extra I showed viewers why 100 calorie packs are not good! Also, I didn’t get to talk about the plate of powdered donuts…but they are NOT one of my healthy items! I was trying to show that the Yoplait yogurt I brought had 27 grams of sugar and that was the same as 7 powdered donuts!! YIKES

*Also, not all “healthy” frozen meals are healthy. Most have a ton of sodium, preservatives and “fake” ingredients that may make your mouth happy but your body (including those thighs) are screaming: “What the heck is this crap?”!!

Last week I gave Sibila and Fox Morning News Extra a tour through Whole Foods and showed them the best and worst choices. Shopping for healthy food is easier than you think! Just stick to natural foods like fruits, veggies and nuts and you can’t go wrong.

Ok, guys. Here is my healthy grocery list that I shared today on Fox Morning News Extra. I’ve also included some sample meal and snack ideas to use once you have your groceries! Email me if you have any questions and I’d be glad to help. Be sure to join our Facebook Fan Page!

Grocery List:

Produce:

• Fresh Veggies: sweet potato/yam, spinach salad (you can also steam it or sauté in olive oil),   greens (broccoli, asparagus or brussel sprouts).
• For Salad: Try spinach, arugula or mixed greens
• small avocados
• mushrooms
• Tomatoes (any color and any size)
• Fresh Fruit: berries, bananas, apples, grapes + anything else that looks good
• Fresh Herbs: try basil, rosemary, dill

Eggs/Dairy:

• Lowfat Milk or Soymilk
• Free Range Eggs
• Greek Yogurt (try lowfat it tastes the same) or lowfat Cottage Cheese
• String cheese and mozzarella slices (or fresh) for tomato/mozzarella stack

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