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How To Eat Healthy – On the Plane

December 30, 2011 — Leave a comment

Whenever I fly, I try to pack a healthy snack – but sometimes that’s hard to do, especially on the return flight home. I always recommend options like fruit, nuts or other things that don’t have to be kept hot or cold. Last week I was at the Dallas Love Field airport and came across this “Go Picnic” package that I found in one of their shops. At first glance, I thought this was going to be similar to some of the “snack packs” on the airlines that are loaded with junk and chemicals. But, I was pleasantly surprised! They have 3-4 of these “Go Picnic” packages that contain things like hummus, edamame, tuna and multi-seed crackers! I was in heaven! I grabbed the hummus + crackers kit below and it was very tasty. I had never had dry roasted edamame before and I loved it! The box contains enough food for 2 (I split it) and has 400 calories and 25g of protein. It looks like the brand has these kits at many major airports – so check their website next time you are traveling to see where you can get your own box.

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Trainer Approved Holiday Cookie

December 14, 2011 — Leave a comment

Looking for a cookie that you take to your holiday parties and events that won’t wreck your diet? Try Gingerbread! Every year one of my friends invites me to her holiday “cookie exchange” party. It’s always a blast, but I struggle with what to make! I ask myself “Would I let my clients eat this?” and usually my answer is “Hell no”. So, I always end up making a “cookie” that’s overly healthy that nobody likes : ( So, this year, despite my urge to make protein powder meringues again (yes, I know) – I decided to go with gingerbread cookies and they turned out great!

Gingerbread is actually one of the best options if you are trying to watch calories and also want to stick to a “clean” diet. To save time, I used a pre-made gingerbread mix by Betty Crocker, despite the fact that it’s not the “cleanest” and is pre-packaged. However, after I got home and read the ingredients and nutrition label more closely – I was surprised that it’s not that bad! You can probably get an organic version at Whole Foods or other store that has less chemicals (this one does have hydrogenated oils), if you want to make it even healthier. After the added egg and butter – two small cookies (1 serving) is 150 calories, 5 grams of fat (approximately), 1g protein and 10g sugar. You also get in a few vitamins, including 4g of iron.

Chocolate Gingerbread Cookies

1 Bag Betty Crocker Gingerbread Cookie Mix (or similar)
approximately 1/4 cup dark chocolate chips (or semi-sweet)
1 Stick Butter, water and 1 egg (as directed on cookie mix instructions)

Directions

Mix cookies as directed on the bag. Sprinkle them with sugar or stevia/truvia (for less sugar and calories!) and then bake as directed. When you take them out of the oven, place 1-2 dark chocolate chips in the center of the cookie (press down firmly so that there is an indentation). If you want more of a melted look (like above) – place them back into the oven for about 1min.

*The dark chocolate adds only about 25 calories each.

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How To Eat Healthy When It’s A Late Night Dinner

September 26, 2011 — Leave a comment

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!

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What To Eat For A Healthy Snack

August 15, 2011 — 2 Comments

I love these little “Soy Crispettes” I found at Whole Foods. They look kinda like mini rice cakes but are soy-based and taste much better. They have plain, ranch, bbq and cheddar and all of them have 7-8g of protein in 1 serving! Also, they only have 120 calories and 3g of fat for about 19 pieces. I eat them plain, but you could also pair them with some nut butter or hummus.

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Bonus Recipe of the Month – Summer Salad

July 14, 2011 — Leave a comment

I made this salad last week and loved it! I found the recipe in this month’s Fitness magazine. You can reduce your calories & fat by cutting out the bread w/herbed goat cheese or just do less of it! The recipe makes 4 large servings, so you can reduce it for smaller portions.

Butter Lettuce Salad With Blackberries, White Beans and Goat Cheese Toast

Prep Time: 12min
Cook Time: 3 min
Servings: 4

INGREDIENTS

1 whole-wheat baguette, cut into eight 1/2-inch slices
2 ounces herbed goat cheese
2 heads butter or Boston lettuce, leaves separated
1 15-ounce can low-sodium cannellini beans, rinsed and drained
1/2 small red onion, sliced into thin rings
2 tablespoons fresh tarragon leaves
3 tablespoons sherry vinegar
3 tablespoons extra-virgin olive oil
1 teaspoon Dijon mustard
2 teaspoons honey
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 cup blackberries

DIRECTIONS

1. Preheat the broiler. Place the bread on a baking sheet and spread 1 1/2 teaspoons of the cheese onto each piece. Broil until bread is toasted and cheese is lightly browned, about 3 minutes.

2. Combine the lettuce, beans, red onion and tarragon in a large bowl. In a small bowl, whisk the vinegar, oil, mustard, honey, salt and black pepper; add to the salad and toss. Divide among four serving plates. Scatter 1/4 cup of the blackberries over each salad. Serve each with 2 goat cheese toasts.

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Summer Slimdown – Lose 5lbs!

July 13, 2011 — 1 Comment

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.

In Nutrition, What Does My Trainer Eat?

Recipe(s) of the Month – Perfect For the 4th!

July 2, 2011 — Leave a comment

I’m a little behind on my recipe posts! So, I thought I’d share 2 this month that are perfect for the holiday weekend!

Spicy Grilled Tempeh

(recipe courtesy of Whole Foods)

Serves 2

Tempeh’s firm texture makes it a perfect match for the grill. In this delightfully simple recipe, tangy lime juice and Mexican spices mingle to create a remarkable marinade. Serve this tempeh with taco fixings or alongside a heaping platter of grilled vegetables.

Ingredients

3 tablespoons lime juice
2 tablespoons extra virgin olive oil
2 tablespoons tamari soy sauce
1 tablespoon chili powder
2 cloves garlic, finely chopped
1 1/2 teaspoons dried oregano
1/4 teaspoon ground cloves
1 tablespoon adobo (from a can of chipotles in adobo) or salsa
1 (8-ounce) package tempeh

Method

Whisk together lime juice, oil, tamari, chili powder, garlic, oregano, cloves and adobo in a wide, shallow dish. Arrange tempeh in dish, turn to coat all over with marinade, cover and chill, turning halfway through, for 2 hours or overnight.

Grease grates with oil then preheat grill to medium heat. Grill tempeh, flipping once, until browned and hot throughout, 8 to 10 minutes total. Transfer to plates and serve.

Nutrition

Per serving (about 5oz/150g-wt.): 310 calories (190 from fat), 21g total fat, 3.5g saturated fat, 0mg cholesterol, 1310mg sodium, 15g total carbohydrate (1g dietary fiber, 1g sugar), 23g protein

Revolutionary Berries

(courtesy of Family Fun Magazine)

These berries look so festive and will satisfy your sweet tooth just as good as a cupcake or other high-fat and high-calorie treat. *If you want to cut the sugar and calories even more, you can swap the white chocolate for a small amount of powdered sugar or Stevia.

Ingredients

12 ounces white chocolate chips*
Strawberries
Blue sugar or edible glitter

Instructions

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What Does My Trainer Eat – For Snacks?

April 21, 2011 — 4 Comments

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

In Nutrition, What Does My Trainer Eat?

What To Eat For A Healthy Dinner

March 8, 2011 — 2 Comments

I buy frozen Mahi Mahi packs from Whole Foods almost every week because it’s one of my favorite things too cook. Mahi Mahi is a really light and easy fish to bake, grill, broil or even poach. My favorite way to use it is to make grilled fish tacos. When I don’t want to grill outside, I’ll use my indoor grill or George Foreman Grill to cook the fish. I season it with a little Mrs. Dash, chili powder, ground cayenne pepper, lemon and olive oil. Then, I serve it on one whole wheat tortilla with diced tomato, arugula, mango and avocado. It’s a perfect healthy dinner!

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What Does My Trainer Eat? Veggies…

February 3, 2011 — Leave a comment

Did you know that January & February are the best months for broccoli?I just picked up some fresh broccoli from Whole Foods this week and decided to use my Sleekstor Veggiesteam (silicone steamer) to cook it. All I did was place the steamer inside a pot with about 1-2 inches of water then, wash the broccoli and trim off the stems and then place it on top of the steamer. Cook on med/high heat for about 10-15 minutes until the broccoli is tender. To speed up the process you can place the lid on your pot but allow a small vent/crack to let some steam out. I served my broccoli with a tiny amount of shredded cheddar cheese, sea salt and pepper. You can use this steamer to cook all your veggies: carrots, mushroom, zucchini, etc!

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What Does My Trainer Eat? Bars…

January 18, 2011 — 2 Comments

I get asked all the time about protein and snack bars. There are a lot out there that can actually cause more harm than good because they are loaded with fat, calories and sugar. If you are having a bar as a snack or one of your six mini-meals a day…you should keep it around 200 calories or less. Two of my favorites are Think Thin bars and Larabars that I get at Whole Foods. The Think Thin bars are great because they have 0g of sugar and you get 15-20g protein. On average they have about 230 calories, which isn’t too bad…but you can always eat half and save half for later. My favorite thing about Larabars is that they usually only have 2-3 ingredients and are made of just fruit and nuts. Simple is always better and you don’t want to be stuffing your body full of chemicals and crap or it will start to show on the outside. I buy the mini bars that have 100 calories each.

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What Does My Trainer Eat?

January 7, 2011 — Leave a comment

I get asked all the time about pre-made/prepped foods here in Houston. Everywhere you go there are stores and shops where you can pick up pre-packaged meals and snacks that are supposed to be “Fit” and made for people that want to lose weight and lead a healthy lifestyle. For the most part, I think that most offer the right amount of calories and fat, with the exception of a few that are portioned for male bodybuilders (haha)! So, your decision mainly lies with taste and price. Just watch sodium levels, because many that seem to taste better are loaded with salt.

I decided to try the new Snap Kitchen yesterday on Kirby to see what they offer. They have a cute store with a place to sit and eat inside as well as a salad bar, where someone will make you a custom salad. I bought a few things to try including their Spicy Sambal Tofu w/ veggies, Curry Dusted Cauliflower Steak w/lentils and the Spinach and Goat Cheese Scramble w/ sweet potatoes. I actually liked all of the dishes, except the tofu was a little too spicy for me. Some of their items are a little high in calories and fat (like the 290 calorie, 11g fat breakfast I had this AM), but that’s because they are pretty dense and filling. I ended up only eating 1/2 of the breakfast, so only had 1/2 the calories and fat. Overall, I think they have great variety (gluten free + vegetarian!) and would recommend this place for a quick meal on the go!

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What Does My Trainer Eat – On the Plane?

December 5, 2010 — Leave a comment

I’ve been doing a lot of traveling lately with trips to LA and NYC, so that means lots of time on the plane. I usually fly Southwest, which I love, but I don’t always want to fill up on peanuts and 100 calorie packs for 3.5 hours to LA. Although, I do have to give them props for offering some lower calorie options, unlike other airlines. I always plan ahead what I’m going to eat before, during and after my flight. On the way to LA this week, I ate a good lunch before I left and then packed some unsalted almonds and 3 clementines in my purse along with the bottle of water I got at the airport. The last few times I’ve flown out of LAX its an evening flight and basically will be eating dinner on the plane. So, luckily I found a good spot at LAX that had cucumber and crab sushi to go. So, I ate this along with my Fruit and Walnut Snack from McDonalds. oh and a glass of wine with my drink coupons : ) The Fruit & Walnut Snack is one of my favorite fast-food options since it has a good mix of carbs (via fruit) and protein (via walnuts) and is only 210 calories.

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What Does My Trainer Eat – In NYC!

November 11, 2010 — Leave a comment

Hi guys! I just got back from my trip to NYC (for the marathon!) and thought I’d share a few things that I ate while I was there….

I had dinner the first night at Dirt Candy, a great vegetarian restaurant in Manhattan. For my appetizer, I had the Mushrooms that came with this amazing truffle mousse:

Then, the night before I ran the marathon, I ate at the “Marathon Eve Experience” dinner in Central Park and had a great meal of steamed veggies, vegetable pasta, a wheat roll and a green salad. At the end of the dinner we all got McIntosh apples to take with us and they were the best