Archive for March, 2017

FOUR LETTER WORDS

I would like to add a four-letter word to the “offensive-four-letter word-list”: DIET. Yes, I imgres.pngfind diets to be offensive because they don’t work. In fact, every client of mine who has gone on a diet has gained the weight back.

Here’s why diets don’t work:

  1. They’re not fun. They usually involve too much restriction of some kind, which can lead to  thinking about food even more. (mental anguish!)
  2. They have an END, which means what they are asking you to do can’t be sustained over a long period of time. Once it’s over, then what? (weight gain!)
  3. They might mess up a good metabolism. Our bodies are designed to survive and not to starve. If too few calories go in, the body will slow down making weight loss even harder. (frustration!)
  4. They ruin body composition. This one is my real pet peeve. As a trainer, I work very hard to get my clients to build muscle. Muscle not only keeps us strong but it keeps us metabolic. When weight loss happens too quickly, muscle mass is lost. If  weight is regained quickly, there will an increase in fat. By the time you’re back at your starting weight, the number on the scale may be the same, but you will have less muscle and more fat. (not good!)

So, what should you do? Use another four letter word: PLAN. An eating plan is not a short-term fix—it is a lifelong way of dealing with food. You can take pieces from previous diets that worked,  and incorporate them into your plan. Some diets focus on mindful eating, eating high fiber foods, having smaller meals more frequently, controlling portion sizes or keeping a food journal or log.  These are all good tools that you can utilize.

The next step is to look long term. If you’ve been doing something that can’t be sustained, take it out of your plan. This means that you will not be able to lose weight as quickly. You must wrap your head around this. However, you will be more likely to have long-term success, which is the ultimate goal.

Finally, if you don’t know where to start, there are already many eating plans and tools that you can use as a guide. (examples: Mediterranean, DASH, Whole 30) The best advice I can give you is to take the time to figure out what  you think will work.  Then you can create a custom made plan that makes sense FOR YOU and for your life.

 

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SKILLET ROAST CHICKEN WITH FENNEL, PARSNIPS AND SCALLIONS

This is a lovely roasted chicken recipe–the fennel an parsnips are delicious. It’s a great dish for this TOO COLD Spring weather! ENJOY.

ingredients skillet-roast-chicken-with-fennel-parsnips-and-scallions-940x560

2 tablespoons olive oil, divided

1, 3½–4-lb. chicken

Kosher salt and freshly ground black pepper

1 fennel bulb, sliced lengthwise ½” thick

2 large parsnips, peeled, sliced ½” thick on the diagonal

1 bunch scallions

3 wide strips lemon zest

Lemon wedges (for serving)

directions

Preheat oven to 425°. Heat 1 Tbsp. oil in a large ovenproof skillet over medium-high. Season chicken inside and out with salt and pepper and cook, breast side down, until a beautiful golden brown. Use tongs to gently rotate chicken, being careful not to tear skin, and brown on all sides, 12–15 minutes total; transfer to a plate. Reserve skillet.

Toss fennel, parsnips, scallions, and lemon zest in skillet with remaining 1 Tbsp. oil; season with salt and pepper. Place chicken, breast side up, on top of vegetables. Transfer skillet to oven and roast until an instant-read thermometer inserted into the thickest part of chicken thigh registers 165°, 35–40 minutes. (You can also check doneness by cutting into thigh meat right at the joint. If the juices run clear, the bird is ready.) Transfer chicken to a cutting board and let rest at least 10 minutes before carving.

Serve chicken and vegetables with pan juices for spooning over and lemon wedges.

(Adapted from a recipe found on http://www.bonappetit.com)

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BEET NOODLES (BOODLES) WITH APPLES, PISTACHIOS & FETA 

Spiralizing vegetables seems to be the latest craze and you can find  spiralized veggies in most markets. Here is a WONDERFUL recipe for spiralized beets. Since I found the beets already prepared, this recipe was extremely simple. Beautiful colors and fabulous flavors! A must try!!

ingredients boodles3.jpg

2 cups of spiralized beet noodles (boodles)

extra virgin olive oil

sea salt and freshly ground pepper

1 Granny Smith apple, sliced into matchsticks (it will stain once added with the beets)

handful of chopped scallions

handful of toasted pistachios

feta cheese, to sprinkle

avocado slices (optional)

dressing

1 tsp honey

1 tbsp red wine vinegar

1 tbsp extra virgin olive oil

sea salt & black pepper

directions

Drizzle some olive oil in a non-stick skillet and heat. Add the boodles and sauté for 5 minutes. Season with a pinch of sea salt & pepper.

Whisk up the dressing and pour over the sautéed boodles in a large bowl.

The longer the beets marinate, the better they taste….almost pickled.

Just before serving, add in the scallions, apples, chopped nuts, and sprinkle with feta cheese.

Serve with a few a few slices of avocado if desired.

(Adapted from a recipe found on http://www.staceysnacksonline.com)

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PEPPERY BABY BOK CHOY

I often use bok choy when making a stir-fry  but this is the first time I made it as a side dish. It is officially one of my favorites.  Super easy and incredibly delicious!

ingredientsbok-choy-lead

1 tbs. coconut oil

2 to 3 garlic cloves

1 tbs. finely minced fresh gingerroot

½ to 1 tsp. crushed red-pepper flakes

1 tbs. low-sodium soy sauce

6-18  heads baby bok choy, sliced

Salt and pepper to taste

directions

Heat oil in a large skillet over medium heat. Add garlic and ginger, and sauté for about one minute. Add pepper flakes and soy sauce to the skillet.

Add the bok choy and cook for about five minutes: The leaves will turn bright green when the bok choy is cooked. Season with salt and pepper. Serve hot.

(Adapted from a recipe found in Experience Life, March 2017)

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