Monday, December 29, 2008
Tuesday, December 09, 2008
Aaahhhh, the holidays…the scents of fresh pine and baked goods fill your home, everywhere are twinkly lights and culinary delights…but every to die for dessert and festive cocktail represents temptation, overindulgence, and missed workouts. The season can be downright frightening for those struggling to lose or maintain weight. While gathering with family and friends is one of the best gifts shared during the holidays, most American families, including my own, gather with a healthy dose of high fat, butter infused, sugar coated, carbo-loaded family favorites. It just wouldn’t be Christmas without Grandma’s homemade apple squares. The crust alone calls for 4 sticks of butter! (I am so not kidding)
It’s hard to say how many pounds the average American gains between Thanksgiving and Christmas. Some studies suggest the average weight gain to be as high as 10 pounds while others argue the statistic is closer to a pound. Regardless of the number, most of us would like to enjoy the traditions of the season without the traditional weight gain.
Here are 9 tips to help you enjoy the traditions and treats that make your holiday season special without blowing the progress you’ve made all year.
1. Start your day by pushing play: No matter how many guests you have coming for dinner or how much you have left to do, make time to start your day with exercise. By “pushing play” and doing an exercise video like Turbo Kick, Hip Hop Hustle or PiYo you’ll have more energy, decrease your appetite, reduce stress and boost your spirits.
2. Don’t deny yourself: Studies show that those who deny themselves their “favorites” often consume more calories in other food selections and are more likely to “binge” later. Decide in advance what you’ll have and how much you’ll put on your plate, then stop. Make your calories count. Avoid mindless munching and take time to truly enjoy a small dose of any decadent treat your heart desires.
3. Keep a running total: Estimate your calories as you consume them. Research shows that those who are aware of their calorie consumption eat less and fill up faster. Don’t forget to include those “sneaky” calories consumed when testing and tasting recipes or the handful of nuts you ate while catching up with cousins.
4. Drink water before and after your meal: This rule applies regardless of the day of the year. Water consumption decreases cravings and helps to regulate hunger. Be sure to consume water after your workouts as well.
5. Use a smaller plate: If salad plates are available, use one for your main entree. A smaller surface area will help you become aware of moderate portions of all your favorites.
6. Plan a physical family activity. Start a family tradition of splitting into teams for a “friendly” game of flag football or doing a 5k together. Meet for a morning walk on the beach or take a post-feast stroll through the neighborhood to enjoy the Christmas lights. (Although in my neighborhood, there’s no sense in walking far because ours will be the best for miles! Honestly, I’m not a competitive person…except when it comes to my Christmas lights. Those Griswold’s ain’t got nuthin’ on the Johnson’s! J) Anyway, even if it’s 20 below, you can have a dance party inside with the kids. Be silly, play and laugh with your family. Doing physical activity together strengthens family bonds and builds traditions that can last generations.
7. Give it away: If you’re hosting the festivities, add disposable containers to your shopping list so you can send guests home with ALL of your leftovers. Eliminate a week filled with left over pie, stuffing, gravy and goodies by sending family members home with special care packages. Ok, if you must, save yourself that one piece of cold pumpkin pie for breakfast or fixins for ONE of dad’s traditional turkey, mashed potato, and cranberry sauce sandwiches and send the rest packin’.
8. Throw it away: If you find yourself on the receiving end of a half eaten pecan pie, or a neighborly plate of cookies, graciously accept but once home…toss it! Yes, I said, “TOSS IT!” Which would give you greater long-term happiness, more pie or to fit into your skinny jeans?
9. Get back on track: Remember that the occasional splurge is what diet experts call “moderation”. Go ahead…treat yourself! You deserve it! Remember, a splurge should last a meal or a day at the most. By eating poorly for several days, you set yourself up for a season of weight gain. Plan for and enjoy your favorites then get back on track to your journey of healthy living.
Happy holidays! Enjoy the season and all of the goodness it brings.
Monday, December 08, 2008
Warning: Humans who love chocolate may become addicted to this recipe. The beverage you are about to consume is extremely delicious. Prepare to fall in LOVE...
1 packet Swiss Miss Sensible Sweets Diet Hot Cocoa Mix
2 tsp. Coffee-mate Sugar Free Hazelnut powdered creamer
2 tsp. unsweetened cocoa powder
2 tsp. mini semi-sweet chocolate chips
4 tbsp. Lite Cool Whip
Garnish: additional unsweetened cocoa powder
Place all ingredients in a mug except for the Lite Cool Whip. Add 1 cup very hot water, and stir until ingredients are fully dissolved, melted, and combined. Top with Reddi-wip and, if you like, sprinkle with additional cocoa powder. Consume as soon as you can without burning your tongue!
MAKES 1 SERVING
Serving Size: 1 cup with whipped cream (entire recipe) Calories: 114, Fat: 5g, Sodium: 173mg, Carbs: 14.5g, Fiber: 2.5g, Sugars: 8g, Protein: 3g
Compare to Starbucks
Serving Size: Tall with whipped cream, made with 2% milk
Calories: 450, Fat: 23g, Sodium: 110mg, Carbs: 56g, Fiber: 5g, Sugars: 47g,Protein: 11g
Monday, November 17, 2008
Makes 8 servings
Serving Size: 1 slice, Calories: 133, Fat: 3g, Sodium: 236mg, Carbs: 28g, Fiber: 9g, Sugars: 8g, Protein: 6g
Monday, November 10, 2008
The other morning one of the ladies in my Turbo class brought one of these brownies for me to try, and I have to say I was a bit excited to have an excuse to eat chocolate for breakfast!!! I mean I HAD to try it, it would only be polite. All I can say is YUUMMMMYYYYY!!!!!!!
Monday, November 03, 2008
My doctors office is located in a medical building next to a senior community (Laguna Woods). As you would expect most of the doctors in the building specialize in treating the elderly. Sitting in the waiting room amongst much wiser and experienced patience, it was nice to be the youngest!
Most of the patients were escorted by a care-giver or who I assume was their adult child. I watched a woman (probably 60-something), with grey overly permed hair and those weird beige, plastic looking shoes that old people wear, trying to escort her mother out of the waiting room. Her mother was probably in her late 80's, with thinning white permed hair and the posture of someone who once stood much taller. (She also wore the same lovely beige shoes.)I thought how much patience it took on the part of the daughter to follow next to her mom as she slowly, ever so slowly scuffed along with her walker.
How interesting it is that our roles reverse as we age.
I finished scheduling my next appointment and headed toward the parking garage. I could hear beautiful opera music playing loudly from another building. It was unmistakeably Italian, deep, powerful, full, emotional, beautiful. The sound was traveling into the parking garage and as I approached, I could hear it echoing like a concert hall. It was so moving, so overwhelming I actually stopped walking so I could hear it clearly over the clicking of my heels on the pavement. I stood there listening, actually feeling goosebumps form on my arms. The music got louder and more impassioned. I thought I must have been heading toward the car playing this music.
The vibrato of the woman's voice vibrated through my bones. Such power. Such a gift. I wondered what it must feel like to be able to sing with such perfection. Where was this music coming from? Just then, I turned to see the tiny little old lady who had been in the waiting room with. There she stood, propped against her walker, serenading the parking garage. It was the most unbelievable sight. This tiny frail woman with this enormous gift. Her voice brought all who were walking through the garage to a halt.
She sang two songs. We applauded and everyone went on their way. I tried so hard to hold back the tears. I could feel my chest tighten, tears welling in my eyes. It was just the most beautiful moment, the most beautiful reminder of how precious life is. I literally stood there in the middle the lot with tears of joy streaming down my face. She finished and her daughter went about helping her climb into their giant Oldsmobile. I walked to her car and asked I could give her mother a hug.
Her daughter told me that as a young immigrant, her mother supported her large family by singing in restaurants. She said her dream had always been to be an opera singer. "Now," she said, "she lives for her doctor visits so she can sing in the parking garage. Not for anyone in particular. She just loves the way it sounds."
I thanked this tiny woman with a giant voice for making my day, my week, my month. She smiled, patted my hand and assured me, "God gives all of us blessings. May God bless you."
What a beautiful moment.
2 tbsp Zsweet®
1 medium ripe banana, peeled
1 tbsp unsweetened cocoa powder
1/2 tsp vanilla extract
1/2 cup non-fat yogurt
1 ½ cups chilled skim milk
In a blender, add milk, Zsweet® peeled banana,
cocoa powder, vanilla and yogurt. Cover
and blend until smooth. Add ice cubes if
a thicker shake is desired and
Per serving Calories 175, Fat 3 g, Protein 12 g, Carbs 30 g, Fiber 2 g
Wednesday, October 22, 2008
A smile always makes it seem easier!
Chalene Makes It Look Effortless!
"HIGH 5" Turbo Style
Honoring Jackie Bull, Powder Blue Presenter of the Year
Chalene and the Dance Crew
But...who knew the models could dance?
CTK Makeover Patti "So" Fine
Genelle Brought Sexy Back!
Monday, October 20, 2008
Last week Bret and I flew off to New York City for me to appear as a guest of the Gayle King Show, part of the Oprah and Friends XM radio network.
As a bit of background, m
Of course I was just dying to meet her and just dying to go to NYC for the FIRST TIME!
Gayle is to-die-for-gorgeous. She's either super tall, or I'm super short. Okay. Fine. I'm super short. She was all dolled up in a beautiful brown knit, curve hugging knee length
We chatted with Holly Robinson-Pete who had followed me back for a few minutes, then we continued to chat fitness and fashion and diet for maybe 5 more minutes. Then a quick mic check and we were back on the air. We taped the show "live to tape" which means it will air at a later date, Monday October 20th to be exact. I adored her to pieces. The questions she asks just really show she's a curious person who wants to know "why" and "how". We talked about Turbo Jam and then on to ChaLEAN Extreme. I had sent her the only three advance copies in existence. She had done them a few times before the show. I won't spoil the show, you'll have to listen to see what she thinks about it. I think we chatted for a good 20 minutes or more on air and another 20 off. Not sure. Time flies when you are obsessed with the topic. It was all a blurr, but I do remember talking about my Mom, Marge and her cute little "Margisms". She loved that. She mentioned menopause and being a huge believer in weight training to change the slowing of your metabolism. Rock on!
Wow. What a dream come true. Now if only we can get my new BFF Gayle to get her BFF Oprah to fall in love with ChaLEAN Extreme I can prove to her that a slowing metabolism is reversible!
All for now!
2 cups chopped watermelon
2 cups chopped cucumber
1/4 cup minced fresh mint
1/3 cup crumbled feta cheese
Nutritional Information: 33 calories, 3.5 grams carbs, 1 gram fiber, 1 gram protein
Monday, October 13, 2008
1 15-16 oz can pumpkin
2 cups unsweetened soy milk
1½ teaspoons cinnamon
¼ teaspoon nutmeg
¼ teaspoon ginger
1 box instant (no-cook) sugar-free butterscotch or vanilla pudding, 6 serving size
If using butterscotch, add 1 teaspoon vanilla
Thursday, October 09, 2008
Monday, September 22, 2008
1 cup 0% Fage non fat greek yogurt (available at Trader Joes)
Z-sweet or Splenda to desired sweetness (start with 2 packs)
2 heaping tablespoons Light Cool Whip
1 pack True Lime
Monday, August 11, 2008
No need to battle the bees (and calories) at carnivals or amusement parks. We swapped sinfully sugary frozen lemonade for an equally sweet guilt-free recipe. Start blending, lemon-lovers! P.S. This also ROCKS when made with pink lemonade mix!
Monday, July 14, 2008
This is a great tasting chicken dish and it only has 3 ingredients!!!!
1 lb. raw boneless skinless lean chicken breast tenders
Half a 28-oz. can (about 1 1/2 cups) crushed tomatoes with basil
1 1/2 cups thinly sliced onions
Preheat oven to 350 degrees. While you wait for the oven to preheat, cook onions over high heat in a pan sprayed with nonstick spray, just until they begin to brown (about 3 minutes). Pour half of the tomatoes (1/4th of the can) into a medium baking pan. Lay chicken in the pan, and then top with onions. Pour the rest of the tomatoes (another quarter of the can) evenly over the chicken and onions. Bake in the oven for about 30 minutes (until chicken is cooked through). Allow chicken to cool and sauce to thicken slightly before serving. Tada!
MAKES 4 SERVINGS
PER SERVING (1/4th of recipe): 175 calories, 1.5g fat, 251mg sodium, 11g carbs, 2g fiber, 6g sugars, 28g protein -- POINTS® value 3*
Monday, June 30, 2008
I Think I found a long lost sister!!! Lisa Lillien the author of Hungry Girl, I swear we share a brain. Her website and book is THE BOMB!!!! I am sure she won't mind, but I am going to feature a few things from the book and website. I hope you find them as great as I have.
Monday, June 16, 2008
Sunday, May 18, 2008
6-ounce Can water-packed solid tuna
3/4 cup Prepared hummus
1 cup Finely shredded fresh spinach leaves
1 cup Grated carrots
1 tsp Cumin
8 slices Ezekiel Bread
1/2 cup Low-fat milk
1 Large egg
2 Large egg whites
Monday, May 05, 2008
I don't know about all of you but I am a cereal lover!!!! I know its hard to find a cereal that is low carb, high protein and still tastes good. I mean come on we all know how most "good for you" cereals taste.....NASTY!!! But good news I have one for you and I must say I am addicted!!! Even my kids like it so that's a big bonus!
And yes you read it right its made from Hemp,don't worry its all legal I buy it in the grocery store. So here are a few facts about this yummy "good for you" cereal.
* Low sodium
* Good source of fiber
* 400 mg Omega-3 per serving
* USDA Organic
* lower in Carbs
* good source of Protein
Serving Size: 1/2 cup, Calories 140, Calories From Fat 45, Total Fat 5g, Saturated fat 0g, Trans Fat 0g, Omega-3 .6g, Omega-6 1.8g, Cholesterol 0mg, Sodium 25mg, Total Carbohydrates 20g, Dietary Fiber 3g, Sugars 5g, Protein 3g.
Monday, April 28, 2008
This is a great low-carb, low-fat and low calorie chili, and tastes great!!! And talk about easy to make!!!
Makes 9 servings
Cooking Spray, olive oil
2 cup onion, chopped
12 oz ground turkey
15 oz Beans, pinto, unsalted, fat free, canned, including liquid
15 oz Beans, kidney, unsalted, fat free, canned, drained
15 oz canned, unsalted, diced tomatoes, including liquid
2 tbsp chili powder
1 tsp ground cumin
1/2 tsp garlic powder
1 oz Cheese, cheddar, fat free, shredded, optional
1. Coat a heavy saucepan with olive oil-flavored cooking spray.
2. Over medium heat, add onions and cook for 5 minutes, stirring occasionally. Mix in turkey, beans, and tomatoes. Add chili powder, cumin, and garlic powder.
3. Cook for 20 minutes reducing heat to medium-low. Stir occasionally.4. Taste toward end of cooking time and adjust seasonings, if desired.
5. Sprinkle with a small amount of cheese, if desired.Serve hot.
Nutrition Facts: Calories 162.1, Total Carbs 18.1g, Dietary Fiber 6.9g, Sugars 3g, Total Fat 4.1g, Saturated Fat 1.2g, Unsaturated Fat 2.9g, Protein 12.7g, Sodium 77.3mg
Sunday, April 20, 2008
Preparation Time: 15 mins
Cooking Time: 1 mins
Extra Time: 3 hrs 30 mins (for refrigeration)
Yield: 4 x 3/4 cup servings
1/2 cup boiling water
1 cup cold water
7 1/4 oz frozen blueberries, thawed and drained (about 1 1/2 cups)
1 cup frozen light whipped dessert topping, thawed (about 2.4 oz) (such as Cool Whip)
4 mint sprigs (optional, for garnish)
In a bowl, combine gelatin with boiling water; stir until completely dissolved. Stir in cold water. Refrigerate just until gelatin starts to mound.
In a blender container, add 1/2 of the gelatin mixture and 1/2 of the blueberries; blend until smooth. Pour into a bowl. Repeat one more time with the remaining gelatin and blueberries.
Fold in whipped dessert topping. Scrape mixture into a shallow container. Chill until firm, about three hours.
Spoon about 3/4 cup of the Blueberry Whip into each of four dessert glasses. Garnish with a mint sprig, if desired.
Layered Blueberry Whip: Spoon alternate layers of the completed Blueberry Whip blueberries into dessert glasses, using approximately 3/4 cup Blueberry Whip and 1/4 cup blueberries per serving. Garnish with mint sprig. Makes 4 (1 cup) servings. (Note: This variation uses above entire recipe and adds an additional 1 cup of thawed and drained blueberries.)
NUTRITIONAL INFO :(Per Serving), Calories 77, Fat 2.1 g, Saturated fat 1.9 g, Carbs 13.1 g, Protien 1.4 g, Cholesterol 0.0 mg, Sugar 7.0 g
Monday, April 14, 2008
Many of you have stumbled upon my Blog through your exposure to Turbo Jam, my at-home exercise video series offered through Beachbody. I get hundreds of emails each week asking if I'm actually a teacher (that's so funny!), or people wanting to know where they can take a live class or how they can take a live workout with me. So, I thought I'd tell you exactly how to do that, and a little more! Yes...you can take a live class with me, but better than that, you can spend 4 days with me and a couple hundred of your closest Turbo friends and leave thinner, happier, more motivated and inspired than you ever thought possible!
A little history ....
You see... Turbo Jam is the "at home" version of a class I've been teaching for health clubs across the country for over 11 years, called Turbo Kick. Turbo Kick is the club version, Turbo Jam is the home version. Many Turbo Jammers fall in love with the program, master it and then wonder what's next. That's when so many of you do a little internet investigation and learn that there is a way to take your new passion for Turbo to the streets and you make the jump from exerciser to instructor! YES! You CAN become a Turbo Kick certified instructor. My company, Powder Blue Productions (which I have operated along with my husband for 12 plus years) offers training programs to become a certified Turbo Kick instructor in locations across the United States and dozens of International locations every weekend. To learn more....check out my website at http://www.turbokick.com/
But YO! That's not what I'm blogging about today. Today, I wanted to tell you about an event that brings people who love Turbo, hip hop, dance and all things positive together for 4 days of fit-tab-ulous FUN with me and all your favoirte Turbo Video stars! It's called Camp Turbo Kick! You don't have to be an instructor. You don't have to be in great shape. You don't have to be an experienced Turbo person. All you have to be open minded, positive and ready to have a fit-tab-ulous good time.
Camp Turbo is a one time, one location event held every summer in Southern California. (And don't even botha asking... cuz we ain't gonna do one in your town, or in the winter or in your state, or a different week....Love it or leave it. It's one time a year, one location!)http://www.turbokick.com/index.php?content=CampTurboKick
So... the what's the big deal???...
In a nutshell, here a few quotes from people who went to Camp Turbo Kick 2007....
"It was like adult cheer camp for those of us who never got to be a cheerleader!"
"It's like lightening in a bottle."
"It gave me high that I feel could last me the whole year."
"I've never felt so supported or good about myself in all my life. "
"I'm a changed woman. I leave today with a better body and a plan for a better marriage."
"I will never look at Turbo or any exercise the same way again."
"I feel 10 years younger. ""It's like going back to a highschool pep rally that lasts 4 days and didn't include the mean girls!
""I wont be able to sleep for weeks. This is just the pick me up I needed."
"I arrived knowing not a soul. I left with 300 new friends."
"I have no idea how to put into words what this weekend has done for my spirt."
So if 300 hundred hyper, happy, music crazy, turbo frenzied workout fanatics doesn't sound like your cup of tea, this might not be your thaaaang. We ask that all "Debbie Downers" stay home. This is 4 days of motivation. This is an investment in your personal battery pack!
You'll workout with me several times every day! Even though there will be 350 participants, you can select to be on any team you want. Being on the team helps you to get to know a small group and really feel connected. Here's a run down of our team captains, which were selected based on your votes!
Your team rallies around their 'team color" and your team leaders will make sure you feel a welcome part of the family. Even if you come to camp all by yourself without knowing a soul, you'll feel welcome and supported! You can pick the team you want to be on! Then let the fun begin! We'll work-out, do an evening dance party, shopping, motivational lectures, hip hop for the non funky, healthy food, body shaping and loads of shopping..So what can you expect? You can expect a nice mix of workouts blended with motivational workshops and lectures. It might look like alot of exercise, but there's just enough spacing for you to regain your energy, even if your not in great shape.
Honestly camp attendance is about 85% female, with many gals bringing along husbands (who don't seem too terribly disappointed to be in the minority...note the huge smile on my husbands face in the photo below). Heck, what better gift to give your husband than to surround him with hundreds of energetic women who love to dance! Of course we have a decent and ever growing population of Turbo Men each year who also seem to love being in the minority! As a matter of fact, we have three male Team Captains this year who can shake it with the best of them! During the day you'll be wearing workout clothes from sun up til sun down. The evenings are speical events like our meet and greet photo session on Thursday, Friday's fabulous LA style fashion show, and Saturday nights dance party!
Basically you'll be having fun and burning calories from sun up to sun down! Check out the slide show from last year's camp at the bottom of the page...
http://www.turbokick.com/index.php?content=CampTurboKickWe limit attendance every year so that it's more of a personal experience. We are already approaching capacity.
I had not planned to mention camp on my blog until June, but with so few spaces left and teams filling up fast I didn't want you to miss out on the fun or the early bird discount!Come on! I promise you wont regret it!See you at camp!