Kim Cory's Better Body Fitness

Kim's Healthy Soup For Everybody!

2012-01-22T12:39:00.013-05:00

Getting back on stage again didn’t mean it was time for starvation, eating nothing but chicken/fish/protein and plain asparagus or not enjoying the foods I eat! What it means for me is finding foods that are healthy, full of flavor, low in calories and fat, yet high in volume. The higher the volume the more satiated I feel and more energy I have throughout the day. Whether you are competing, trying to loose body fat and even choosing a healthy eating lifestyle, this soup is for you!

Thanks to my husband Kevin for introducing me to what he calls his Longevity Soup. I am lucky to have him share his passion for cooking and his knowledge of healthy eating. One of my daily staples includes this healthy soup. What’s so great about the soup is it is so versatile to what you enjoy eating and even the spices you like most. There are a few basics I will always keep in the ingredient list, but there are others I switch in and out to keep it interesting and appealing. This soup also has unique anti-cancer properties from the onions, mushrooms, and other phytochemicals in the vegetables.

Ladies, I divide this recipe into 6 – 2 cup servings which equals 275 calories and 13g protein. And guys, Kevin divide this into 3 HUGE servings which still only equal 500 calories for each serving. It’s amazing just how much this recipe makes and how satisfied you will feel. The greatest benefit is you will be incorporating so many good foods into your diet along with shedding the fat!

The entire recipe is approx 1650 calories and 72g protein. Most importantly it's simple to make and easy on the budget. All this for under $15!! It is inexpensive to healthy and feel satisfied! I sure know I can't go to McDonald's and spend $2.50 for a meal and feel great too!

Ingredients:
1- 2lb bag of frozen mix vegetables
1- 1lb bag of frozen broccoli or cauliflower or any other vegetable source of your choice
4- 16oz cans of no salt added whole tomatoes
2- Cans of no salt added beans of your choice. I like 1 can kidney and 1 can of garbanzo
2/3c chopped frozen onion
1 ½ c fresh sliced mushrooms
1/3 of a 1lb bag of either frozen spinach or collard greens
(For Kevin's soup he adds in 1 cup of cooked brown rice)

Spices- YOU PICK!!
I love Indian cooking and spices so here is what I use.
1 Tbsp. Organic Worcestershire Sauce
1 Tbsp. Cumin
1 Tbsp. Chili Powder
1 Tsp. Coriander
1 Tsp. Tumeric

Place all ingredients into 8-10 QT pot. Helpful tip if you want your tomatoes diced: Add them in the pot last. The easiest way to dice them is by using a paring knife. After the tomatoes are diced up, add in all your spices. Cover and place on high heat.

You will want to stir every 3-5 minutes to avoid the vegetables from burning until it comes to a boil. After it comes to a boil, bring down to a simmer and cook for another 10-15 minutes. Remember to always keep the pot covered to lock in all the moisture. Once cooked, I leave the soup on the burner as it will continue to keep cooking even after the heat is off. The total cooking/cooling time is approx. 1 hour. Divide into containers, store and enjoy!

Original recipe from Jeff Novick R.D. For more great recipes like this, check out Jeff Novick's Fast Food DVD.

Why I Don't Eat Pizza For Lunch!

2011-09-01T21:37:00.001-04:00

Do you ever feel lethargic, out of sorts or even depressed after eating too much of your favorite foods? I sure know I do! Today we had a team lunch appreciation where we celebrated with pizza. Yes it was amazing, tasted so yummy and I couldn't seem to get enough. Within just an hour I began to feel all the symptoms from overeating and for the rest of the day the symptoms only got worse.

If you don't believe by how much of what you eat impacts how you think, how your body functions and your emotions you truly have never experienced a clean eating way of life. Since I have been eating salads every day for lunch over the past 4 years, I know just by eating one bad lunch can really throw off the rest of my day. Here’s how this one bad meal really took what was supposed to be a great ride on my bike and turned it into the ride of “De Sucko”

Today was hot and it doesn’t help that exhaustion is starting to settle in from working non-stop the past few weeks, but add in a bad meal and my training quickly became a disaster.

My goal for the night was to get in a 30mile ride, add in 6 sets of intervals and be able to keep working at pedaling faster with more power. I may be strong in the gym with being able to leg press 360lbs and deadlift 225lbs, but training on a bike is a whole new ball game for me and to be honest I feel very week & vulnerable.

Right off the start the ride turned into a wreck. First I felt about 20lbs heavier the minute I got on. Amazing how much one meal can weigh you down. At the first stop I totally was not thinking, my mind was wandering and sure enough lost my balance and hit the ground hard. Now I just got my bike serviced two days ago and the thought of having to show my face in the Trek shop again sickens me! So less than a mile into the ride I shifted the shifters (if this is even the correct lingo) and the bike seems to be riding ok, but who am I to think so! Not only am I embarrassed to show my face in the shop again, I fell hard right behind 3 real deal cyclist…talk about humiliating! These guys at least were considerate and checked on me, but wow was I embarrassed. See my mind was so foggy from the pizza food coma. How could I fall from something you do all the time on a bike…STOP!

The ride was brutal. I had no motivation, struggled at even getting in 3 intervals and at times my speed felt as fast as speed walking. Between feeling heavier, falling, embarrassment, lack of motivation, fatigue, and now road bun on my knee, I can honestly say the ride just sucked. I understand not all workouts can be your best, but what I do know is I am usually motivated, work to achieve goals and have more energy when I exercise. The point to my very long story is if you are trying to loose weight, achieve goals and work hard, you must first evaluate what you are feeding your body. If this is how it feels to be overweight or obese from the constant overeating, this is no way to live life. Do something for yourself today and eat to live, not live to eat! Your mind, body, emotions and energy levels will give you a high like no other.

I still made the best of my ride and was able to get in 22.80miles, rode for 1hr 21min and kept my avg. moving speed at 17.28mph. This did not reach the goal I set out to achieve today, but at least I did it & still worked hard enough to burn 840 calories. Who knows how my ride may have turned out had I stuck to my normal healthy salad for lunch? I hope you can use my day as proof that what you eat matters and does affect decisions, actions and emotions. Now what will you be eating for lunch tomorrow?

PackIt Cooler Keeping Healthy Food Fresh For Longer

2011-06-29T16:24:00.004-04:00

Are you like me where clean eating and packing your food everywhere you go part of your lifestyle? Do you travel for work, school or on the go all day with the kids and are just sick of eating out all the time? Then let me introduce you to the Packit Cooler! The most amazing lunch/cooler bag that has been released on the market. What is so amazing about the Packit is the bag is your ice pack. No more leaky ice packs that only last for 2 hours and taking up space in the cooler, now the ice packs are already built into the bag and last for up to 10 hours. Not to mention airport security friendly. The Packit neatly folds up for storage in the freezer and when you're ready to use just open up and stuff if full of healthy goodness.

I was introduced to this product by my Aunt and my first reaction was WOW now I can take my food everywhere without it going bad so quick and I hate those ice packs. I have spent so much money over the years in search of the right cooler for my lifestyle and this one does it all. After thinking of all the many uses for this cooler it quickly dawned on me this is great for anyone who does not have access to a refrigerator during the day at work or for the kids while at school. We all know how awful the cafeteria food is for our children and us adults in corporate settings. Other great uses would be for of course the fitness fanatic, traveling on flights or long car rides, working long days at conferences, special diets, food allergies, baby bottles, water bottles, hiking, sporting events and to be honest the list is endless!

When I find something worthwhile to keep your clean eating plan part of your lifestyle, then I must share! For a limited time when you go to the website they are offering buy one Packit get one FREE! This is an amazing deal considering I just bought two of them and paid full price. Now you can get 2 for $19.95. Go check it out for yourself and tell me how much you love your new Packit once you get it...I LOVE mine:)

Low Fat Black Bean Brownies

2011-05-16T14:47:00.003-04:00

I would like to thank my husband Kevin for this recipe and for sharing them with me. I am sure you will love them too!

In the mood for some brownies but you don't want to sabotage your diet? Try out this low-fat version. It's not exactly health food, but it's lower in calories and fat than its high-calorie cousin. This version has fiber and vegetable protein in it; something that its cousin doesn't. Another great thing - It's super easy to make. Oh, don't worry: you can't taste the black beans at all...I promise!

What you'll need:
1 can (15oz) of low or no-sodium black beans
1 box of low fat brownie mix

Begin by washing the black beans in a colander to remove any added salt. Drain beans and then mash them with a potato masher or blend them in a food processor until the beans become pureed.

Open brownie mix and add to a large mixing bowl. Add the pureed black beans to the brownie mix and add an additional 1/4 cup of water. Mix until well blended. Follow the baking instructions on the brownie box and enjoy!

Lifestyle Change Spotlight

2011-04-06T12:20:00.004-04:00

Have you been through ups and downs on the decisions you have made with exercise and nutrition in your lifestyle? Everything from weight loss, weight gain, exercise fads, and diet plans that just don't seem to be realistic. All of these at some point have all been part of this process for you, but now it's time to stop chasing fantasies and start looking to what's real!

I am introducing a "Lifestyle Change" spotlight each month right here on my blog! I will be sharing real stories from those who have persevered from the struggles and challenges they have faced. It can be anything from extreme weight loss, to just the smallest of changes like drinking black coffee instead of the Venti Carmel Macchiato, but they all matter in reaching that goal to living healthier! What's so great about those who have worked hard to strive in improving themselves, is they have actually touched and inspired many others along the way. Little do you know, those who have and continue to maintain a healthy lifestyle are an inspiration to all of us! Be on the look out to read her story coming soon.

Do you have an inspirational story? What have you learned and are now working on daily to reach your personal goal in living healthy? I want to hear from you and so do all my readers. Please email me at: kimcoryfitness@gmail.com. To be qualified you will need to email your story along with a photo and if you have a blog, website, etc. please make sure to include for the post.

I am so excited about this and sharing the stories of others we can all relate to! April's "Lifestyle Change" Spotlight is someone who is amazingly special in so many ways. She has conquered so many challenges while all at the same time being such a huge mentor, motivator and support to so many others. This first spotlight is one that will leave you in tears, energized and compelled to live life with the support of family & friends the healthy way!

Lean & Healthy Green Smoothies

2011-03-27T12:32:00.004-04:00

It's that time of year again when we are all thinking soon I want to be beach body ready and it's time to start cleaning up my diet! The trick to staying lean and healthy is about finding ways to have complete meals that are high in volume, nutrients and low in calories. It's not really about a diet "fad" or "trend" that will keep you lean and healthy! This is why I have become a HUGE fan of homemade Green Smoothies. Green Smoothies are an excellent choice for breakfast or a small meal during the day. They are packed with vitamins, health carbohydrates and fiber! Just what your body needs to stay healthy and feel satisfied. Drinking a green smoothie a day is one of the best healthy food habits you can create for yourself. Not to mention inexpensive, quick & easy to make, and something you can even have on the go!

My husband introduced the Green Smoothie to me a few weeks ago and like you, looking at the photo and hearing the word "Green" I was skeptical. I am so glad I set aside my hesitation and gave this drink a try! Now I want one everyday. Don't let the word "Green" or the color scare you from trying something that is so good for you and will get your body ready for swimsuit season!

Our favourite greens to use in green smoothies are spinach, but you can also use romaine lettuce, kale, and Swiss chard.

Our favourite fruits to use in green smoothies are bananas, oranges, strawberries, mango's, but you can also try pears, apples, blueberries, papayas, and pineapples.

What's so great about Green Smoothies is you can mix and match any combination of the vegetables and fruits for a constant variety. Many of us struggle with eating the same foods daily, but with the Green Smoothies there is so much variety in taste and Constancy that it never seems to get boring. Just be mindful not to get too carried away with adding lots of "extras" into your smoothies. The goal is to keep them low in calories and high in nutrition content. By adding in "extras" you can quickly turn this healthy recipe into a diet buster.

Not only are green smoothies really good for your health, they are extremely simple to make. Trust me on this and I promise you will not taste one thing green in this smoothie. If your looking for ways to trim down that waistline, dress size, and for better health benefits this is something worth incorporating into your daily clean eating plan.

Put green vegetables and fruits into a good blender, juicer or smoothie maker and add just enough water approx. 1/4-1/2 cup with 3 ice cubes to allow the blender to bring vegetables and fruits together into a smoothie-like consistency.

So here's what was in my Green Smoothie! Approx. 250 calories
3 cups spinach
1 orange
1 banana
3 strawberries
1/4 mango

Is Your Fridge Making You Fat?

2011-03-16T13:53:00.001-04:00

Have you ever really looked deep inside your fridge to see what's in there? Now may be the time to really take a hard look and realize what you have stored in there could be sabotaging your efforts to staying fit and healthy! At the beginning of each week my fridge is jammed packed full of fruits, vegetables, cooked grains and some dairy products (yes this is really what my fridge looks like). By the end it is completely empty again. By having your meals prepped including salads is not only a time saver, but ready and available to eat when you're hungry. No need to have the mindset if it's not there I won't eat it if you have a fridge full of foods that are good for you to eat in the first place.

Where it can all go bad in sabotaging your being fit efforts are the hidden and most often forgotten about calories and fat stored in your fridge. Think about the butter, cheese, and condiments you have in your fridge that you add to meals or while cooking. Do you consider these calories and fat as part of your meal plan? If not you should think again! In just a 1/2c shredded cheese there are over 220 calories and 18g fat. That's right in just this little amount the numbers quickly start to add up. What about things like Mayo and other dairy products milk, butter and regular yogurt? All are just as dangerous as the cheese. Many think it's only about clearing out the pantry and not having the temptations lurking around, but the fridge can be even more dangerous. Let's also not forget beverages. Everything from soda, vitamin water, Gatorade, energy drinks, sports drinks all have calories and some have more sugar than the cookies you just tossed out of the pantry!! If you're working hard to maintain a healthy lifestyle and clean eating habits, then it's time to think about all the things you buy, keep and have available. Whole, natural and unprocessed always trumps anything when making choices on what to eat the next time you're standing in front of the fridge holding the door open asking what can I eat?

Chicken Optional Veg-Lentil Soup

2011-02-07T21:36:00.005-05:00

My husband is quite the cook and loves finding new healthy recipes to try. We both have been on the hunt for a healthy hearty soup without all the added sodium. Thanks to the book Eat To Live by Joel Fuhrman, M.D. we have now found our new favorite soup that has simple ingredients and simple to make. Hope you enjoy as much as we have. Don't be thrown off by the photo, it's very hearty much like chili and taste delicious!

Serves 4

1 1/2 c lentils, uncooked
1/2 c couscous, uncooked
1 large onion, chopped
3 celery stalks, diced
3 carrots, chopped
1 tsp. Mrs.Dash

Mix everything in a large stock pot with 6 cups of water, bring to boil, and simmer over low for 2 hours.
Variation: Use low sodium chicken broth instead of water and/or add 2oz chicken, diced.

"The Don't Tell Secrets" After the Curtain Falls

2011-02-03T15:28:00.003-05:00

This post is to finally speak out about the secrets no one really talks about after the curtains go down after a figure competition. Now I can't speak for all women, but after recently talking with friends who I've competed with and meeting new friends who compete, the interesting subject that is finally being addressed are the “don't- tell secrets.” Many have shared openly about the metabolism damages from extreme weight gain, inability to loose fat as easily when competing again and even changes in their body image, and injuries. Wait there are more secrets. Why are they secrets? Is it fear of what others may think? What would my trainer do if I spoke freely? Would people just laugh at me and think I am making things up? Shouldn’t I be able to trust the supplement companies and what my trainer suggests? Well my answer is I really don't care what anyone thinks: I want to inform, educate and help others who are thinking of competing or have been competing and dealing with their own issues. It’s time to speak up.

In no way is this post casting a negative light over the sport of figure competing. It is something I have enjoyed the past 3 years - and I am sure I will do it again - but more an educational post on the supplement industry and potential abuse/advantage taken on by trainers. Why do you think the supplement industry is a multi-billion dollar industry? It starts with the infomercials we see daily in print, TV, and online promoting “XYZ” will get you into the best shape you've ever been, gain more muscle, loose more fat, and so on! This couldn’t be further from the truth, but hey we believe it right? Why would these companies want to sell me something that could cause long-term side-effects or be false advertising? Better yet, why would my trainer promote or encourage me to take all this stuff if could be harmful to me? I'm not saying all trainers do this, but I have known and worked with trainers who do. Why is this? Well first, many trainers are partners with a specific supplement company and they give the trainer huge incentives to promote and sell the products. It's a win-win for the supplement company and the trainer, but not for those taking them. My word of advice is be very cautious of what others claim to be a cure-all or that taking a multitude of supplements will give you drastic results! Here's the truth and the reality is very simple: getting and being in the best shape possible takes a strong desire and dedication in sticking to a controlled diet; not a bunch of pills! Muscle development does not occur through an over the counter pill, but genetics, years of consistent training and of course illegal substances if you’re crazy enough to choose this path.

Three years ago I had really made some huge changes in the way I was eating and my exercise routine, but after attending The Arnold Fitness Expo 6 years ago for the first time I wanted to be on stage as a figure competitor. At this time I reached out to trainers in the sport and began following their every word! If you know me at all this I am sure comes as a HUGE shock since I am such an independent thinker and LOVE research. It happens to the best of us and we have such a strong desire to make something work we rely on the experience and advice from others to get us to the finish line. It's not the principal of hanging on to their every last word or discrediting ones experience that caused problems for me, but not asking around to others, doing more research before it was too late and just being smarter. At one time I was taking up to 40 pills a day and spending over $300 a month on Beverly International a well known supplement company. In addition to taking the multitude of these supplements to gain muscle, loose fat, increase strength and energy, I was also taking thermogenics an enhanced way to speed up fat loss like Lipo6. At one time I was taking a thermogenic product that was pulled off the shelf by the FDA due to illegal substances and that is a shock in itself since the FDA has very little involvement when these supplements are produced and then put on the market for us to consume it's always after the fact.

Since taking such a variety of supplements that I thought would do wonders for my performance and help me to reach top level athlete status has only caused hormonal imbalance and no other improvements they had promised to deliver. I mean let's be real any supplement company with claims like " Advanced Pharmaceutical Grade" should not be a wow factor, but a run the other way factor. Who knows what is really behind the substances in these supplements, if lab testing is accurate and true side effects. The side effects are the big secret no one talks about. I'm not telling you or saying you should not trust or have relationships with trainers who promote supplements, or take supplements, but really ask yourself is it worth the investment, the risk and if they are really needed. For me I wish I would've thought twice as now I have struggled for over a year in balancing out the hormonal damage. Healthy habits like proper nutrition and exercise do not cause side effects, but taking in substances into your body that are not meant to be there in the first place can. I am 35 years old and suffer from pre-menopausal symptoms. Extreme night sweats, mood swings, irregular menstrual cycles and a few other personal symptoms. For the past year I have eliminated all these foreign substances from my body and feel better, look the same and actually feel stronger all without taking all this stuff. My reason for this post is simply to state the facts, encourage you to think twice before taking the plunge in the supplement industry, and just because a trainer says so does not always mean they are right or even fully educated on the product. Listen to your body, educate yourself and don't be so naive to an industry who is constantly looking for bigger and better ways to take advantage of YOU!

Do You Really Know Me? Here's My Story To a Healthier Lifestyle

2011-01-31T15:23:00.006-05:00

As I begin working on my new website and reflecting back on who I was and who I've become, it's amazing to see the changes I have made and the new life I lead today. Whether your goals are small or big, it's amazingly rewarding to look back and then look in the mirror to see all you have accomplished. Be proud of those goals and keep striving to only make you better and stronger both mentally and physically! I want to share that there is a reality to making a lifestyle change and it's something achievable. Being active, healthy and in shape does not mean vanity, deprivation or obsession. It gives you a whole new outlook on living life with energy, confidence and passion.

Other than playing soccer and being a dancer for recreation I was never really active in sports or fitness. Before 2003 I had never been to a gym, touched weights and my idea of cardio was swimming in the pool with a cocktail! At the age of 28 I finally had reached 177lbs at 5'5" and wearing a size 14. At this point I realized I had to make a change. Between the battle of depression, body image issues and lack of self esteem I was causing more damage than I thought. At the rate I was going with my weight gain shortly I would be suffering from high blood pressure, possibly diabetes to immobility. So many family members have suffered from strokes and I was not about to let it happen to me at such a young age! I had to stop being depressed and stop making excuses! Of course it was hard and I was intimidated especially since I had never been into a gym, picked up a weight or heck even thought of exercising. I had to do this for myself and I had to surround myself with others who would support me. Many times this is the toughest battle to a healthy lifestyle change, but the first steps are about changing you.

It was just 7 years ago when I first began exercising on a regular basis. Although this was a good start, I needed to learn more about nutrition and exercise to get me on my way to reaching my health and fitness goals. I have found great pride in the dedication, drive and motivation I have within myself to get my mind and body into such amazing shape, and I am proud of who I have become. As I have changed my life for the better it no longer is so exhausting and challenging to make it through an exercise. Remember I didn't get this way overnight and I was not going to get thin and in shape over night. Like I said it has been 7 years of thinking differently, making better choices for myself and not about fads, trends or starvation! If you lead a life where you are aware of what foods you are consuming 80% of the time, it's much less damaging when you do indulge.

A lifestyle change is not something you think about for short term, but rather something you think about daily just like brushing your teeth and getting dressed. It becomes part of you, part of your every day routine. It's not really self discipline, it's about desire, passion and need to be better, to feel better and to think better. What steps are you taking today to be a healthier you?

40 Years...How Our Food World Has Changed

2011-01-25T18:34:00.005-05:00

I recently read an article in my Nutrition Action Newsletter and they were discussing how the food world looked very different 40 years ago back in 1971 from what it is today.

Some of the highlights I thought were quite interesting and felt it was appropriate to share a walk down memory lane to see just how much things have changed!

Let's start by foods like Tofu, whole wheat bread, and brown rice were hard to come by. Salads were merely iceberg lettuce, milk was whole, and coffee...well let's just say Starbucks were not on every street corner it was either black or with cream and sugar. People cooked more, snacked less and ate out less. As a whole we ate less and weighed less.

For starters back in the early 70s Americans only spent a 1/3 of their food dollars eating out. Today we spend 1/2 our food money on eating out. Just think if we would cut back on our eating out what it would do for our bank account as well as our waistline. It's true foods that are found in most restaurants typically have higher calories, fat and sodium along with enormous portions sizes. It's no wonder there is a rise in obesity in our country.

Supermarkets have exploded! Back in 1971 the typical supermarket carried around 8,000 items. In 2009 it was more than 48,000!!! Now you can pick up everything from pre-pared meals, prescriptions, salad bars, baked goods and even do your banking all in one store. Walmart figured it out back in the 80's with it's invention of the Supercenter which makes them the larges grocer. It's not just too convenient for us to shop multiple times per week to get the items we want, making it that much easier to buy more and consume more than we need. Imagine that!

Yes it's true we are eating more and more calories every year. In 1970 there were 1,675 pounds of food available for ever person in the US to eat. In 2003 it was up to 1,950 pounds. This means there is an extra 500 calories per day is being produced for every man, woman and child. With the increase in available of food it's no wonder we want more, eat more and why our weight has steadily risen along with the increase in food available.

Well the good news is there's one thing that still has not changed and that is the Big Mac. Oh yes in 1967 McDonald's introduced us to this big boy at a whopping 540 calories and it is still around today. I guess for McDonald's some things never change. Except back in the 70's eating one big mac was a treat. Today many consume this whopping high calorie and high saturated fat treat daily and sometimes more than one per sitting. Is it really McDonald's fault for our weight gain in eating their foods or ours? The formula is still the same, but we just crave more, eat more and order more...so really we're making ourselves sick and fat at the same time.

These are just a few examples from the article I read, but what I took away from walking down food memory lane was that we have the ability to eat whatever and whenever we want. Food is much more abundant, people are cooking less at home and eating more out. We are consuming more than we need, food manufacturers are producing more than we need and we continue to abuse and make poor choices year after year. So the question is does it really take all this food to leave us feeling satisfied? I sure know back in the 70's people were not starving and were much leaner than they are today, so why can't we go back in time and change our eating habits today for a better tomorrow?

Mexican Veggie Burger, Rice & Beans

2011-01-23T18:18:00.002-05:00

Here's an easy recipe to satisfy those Mexican cravings without the guilt! It's a perfect single serving dish that will keep those New-Years resolution meals on the light side.

1 veggie burger(any Morningstar)
or 2/3 Morningstar crumbles
or 2/3 ground turkey
2 Tbsp. Onion (Frozen)
1/4 tsp. Cumin
1/2 c cooked brown rice
1/2 c black beans
1/2 c frozen corn
1/4 Avocado
3 Tbsp. Salsa

Saute onion, cumin and crumbles(frozen)or add in cooked chopped veggie burger/ground turkey until cooked through and onions are caramelized. In another bowl heat together brown rice, black beans and frozen rice in microwave for approx 1min 30 sec. Place rice mixture on plate and top with cooked crumbles & onion. Spread salsa and avocado onto and enjoy! Approx. 400 calories.

Enjoy Holiday Food Traditions Without Frustration

2010-12-01T17:09:00.006-05:00

The holiday season is upon us and now we are faced with all the celebratory treats, meals, drinks and traditions that seem impossible to avoid. You've been consistent all year with a balanced lifestyle of exercise and nutrition to feel better, only to suddenly deal with all the food related emotions that comes with the holidays. We've all been through it. Cookie exchanges are tradition and you always take home more than you brought; Grandma always has enough food to feed 6 families and will be offended if you don't dig into the ham followed by heavy cream mashed potatoes and pecan pie. And then your emotions come into play that if you don't participate in all the joys of the season just to stick to your healthy habits you will miss out and have to wait a whole year to do it again!

Why not enjoy the holidays with family and friends while staying true to your own food & lifestyle values? I say you need to be willing to give and take, learn to say yes or no and have a plan. I always get through the holidays enjoying the good spirits with food and company, but never make it my mission to set unrealistic expectations. Since food is often the center around our holiday traditions it makes it impossible to avoid all together and can also come across as being distrustful to others who want you to be involved.

Here are my tips on how to cope with the food bonding traditions we participate in each holiday season.

1. Be true to yourself! Eat foods that please you and makes you satisfied. It's not about socially meeting others expectations, but making yourself comfortable with your decisions.
2. Tone down your expectations! You need to accept the fact that this is a special time of year with respect to foods and celebrations. You need to bend the rules just a little. If you know there is a party on Thursday night and a cookie exchange on Sunday stay true to your healthy habits the remainder of the week. Why torture yourself with guilt of indulging on a few fun traditions when you maintain a healthy balance 80% of the time.
3. Eat, Enjoy and Be Merry! I love to be social at the holidays and enjoy the festivities of the season. Who doesn't love getting dressed up in their favorite holiday wardrobe, drink a few glasses of wine and sample a few cookies? Be mindful of your choices, only pick the things you REALLY love to eat and drink and never binge! It's not the oh what the heck approach, but being conscious of what you really want.

Happy Holiday and be strong, be fit, be a better YOU!

Pumpkin Pie Vegan Style

2010-11-16T14:56:00.002-05:00

Thanksgiving just can't be complete without good old fashion pumpkin pie! This version is Vegan friendly, but also incredibly satisfying and trust me no one will notice or miss the eggs! To keep this pie a little on the healthier side I make my own crust rather than using store bought crust which usually has Trans Fat and also high in Saturated Fats. Trans Fats are the one fats I try never to eat even when indulging in sweet goodness like Pumpkin Pie.

Pecan Crust:
Preheat the oven to 350. Lightly oil a 9" pie plate. Spread the pecans on a cookie sheet. Toast for 7-10 minutes. The kitchen will quickly begin to smell like nuts:)
Combine the oats, flour, toasted pecans, cinnamon and salt in a food processor or blender. Pulse until the mixture becomes coarse meal. Pour in the oil and maple syrup and pulse until the dry & wet ingredients are just combined. Press this mixture into the prepared pie plate. Bake for 10 minutes, then set aside to cool.
3/4 c pecan halves
3/4 c quick-cooking oats
3/4 c whole wheat pastry flour
1/2 tsp cinnamon
pinch of salt
1/4 c canola oil
3 Tbs. pure maple syrup

Pumpkin Pie
Preheat the oven to 350. Prepare your pie crust. Spread the pecans on a cookie sheet. Toast for 7-10 minutes.

In a food processor or blender, blend together the tofu, pumpkin puree, maple syrup, brown sugar, cornstarch, cinnamon, salt, nutmeg, ginger and cloves until the mixture is completely smooth and creamy. You may have to scrape down the sides of the bowl a few times. Pour the filling into the baked crust, and smooth the top with a spatula.
Bake for about 40-45 minutes, or until the crust is lightly browned and the outermost inch of the filling is set. Don't worry if the center is still soft; it continues to firm up as the pie cools.
Transfer the pie to a wire rack. Gently press the 16 toasted pecan halves into the filling. Cool to room temperature and then chill until set, 1-2 hours. Served chilled or at room temperature.

1 pie crust
16 pecan halves
12 oz silken tofu (firm)
2 cups pumpkin puree
1/2 c pure maple syrup
1/2 c firmly packed light brown sugar
1/4 c cornstarch or arrowroot powder
1 1/2 tsp. cinnamon
1/2 tsp. salt
1/4 tsp. nutmeg
1/4 tsp. ground ginger
1/8 tsp. ground cloves

Healthy Chicken Stew

2010-11-04T11:03:00.004-04:00

Using a slow cooker is not only a great time saver to have your meal cooking for you while at work, but is also be a very healthy alternative to cooking. A good friend of mine Joe Kaye sent this recipe to me and it was so simple to prepare and good for you, so I am sharing it with all of you! I am sure many of you love making beef stew, but the saturated fat content in this wholesome recipe can quickly turn into a fattening meal. Try this healthy slow cooker chicken stew the next time you have a craving for beef stew. You can see my suggestions next to some of the ingredients to reduce sodium in the meal as well. I would even add to this recipe 2 cups of frozen mixed vegetables into this as well to add more volume and nutrition:) Enjoy!

Ingredients
8 Chicken Breast Cubed
4 Sweet Potatoes Peeled & Cubed
4 White Potatoes Peeled & Cubed
4 Carrots sliced
56oz Whole Tomatoes Canned (or 4 16oz cans of no salt added tomatoes canned)
1 tsp salt (or 1 tsp salt substitute)
t tsp black pepper
1/2 tsp. cinnamon
1/4 tsp. nutmeg
2 tsp. celery ceed
2 tsp. paprika
1/2 c fresh basil
2 c chicken broth (or Low Sodium Chicken or Vegetable Broth)

Combine all ingredients into a slow cooker and cook 6-8 hours on low or 3-4 hours on high

Bake Fish In Foil Packages For Best Flavors

2010-10-27T14:25:00.003-04:00

Baking fish in foil packages truly keeps the fish moist and seals in all the amazing flavors from the ingredients you add like vegetables and seasonings. By adding just a touch of olive oil to your fish along with the seasoning while it bakes enhances the flavors in the fish and vegetables. If you are looking for a very healhty, simple to prepare and cook recipe, this baked fish is just for you!!

1. Aluminum foil cut long enough to add in 2 pieces of fish and vegetables of your choice.

2. 2 pieces of frozen or fresh white fish 4-5oz. (I used Talapia for this recipe)

3. 1 tsp. Olive Oil

4. Mrs. Dash Lemon Pepper seasoning

5. Variety of Vegetables of your choice. Just make sure to load them up:) (I used Asparagus, Eggplant, Red Pepper, Zucchini and Portabella Mushrooms) You can also use carrots, onions or other peppers.

Take both pieces of fish and place on foil sheet. Drizzle olive oil on top of fish and sprinkle Lemon Pepper season on top of oil just enough to lightly coat the fish. Next place your fresh veggies around the fish. Fold the foil in half over the fish and then seal the open sides by pinching the foil together. Make sure your foil packages are tightly sealed before putting into the oven. Place foil package on baking sheet and bake on 450 for 25 minutes. If you are using fresh fish keep the temperature the same, but cut down the cooking time to 12 minutes.

Serve with a side of rice, sweet potato or baked potato.

The above recipe is a single serving, but you can make multiple servings by making multiple foil packages following the same directions. The above recipe per serving without the rice is approximately 350 calories.

Low-Fat Fish or Chicken Enchiladas

2010-10-19T20:13:00.002-04:00

I found a healthy recipe for chicken enchiladas and decided to alter the recipe using ingredients I always have as staples in my kitchen. Many times I find something I want to make, but never seem to have all the ingredients needed. In this case I got creative, pulled out my favorite spices and whipped up these low-fat enchiladas in under 30minutes. It was easy to make, took little time to cook and each enchilada is approximately 150 calories and under 5 g fat! If you are not a fan of fish you can substitute the same amount using chicken as well. This recipe makes 4 enchiladas.

Low-Fat Fish Enchiladas

Fish mixture:
8 oz cooked fish (tilapia or white fish) I use my fish I have cooked from the crock pot as it is very tender
1/2 15oz can no salt added diced tomatoes (Dole basil & oregano is my favorite)
1 tsp garlic powder
1/8 cayenne pepper or chili powder
1/2 tsp black pepper
1/4 tsp Morton's No Salt Substitute

Sauce:
15 oz can of no salt added tomato sauce
1/2 tsp Mrs. Dash Garlic and Herb seasoning
1/4 tsp Morton's No Salt Substitute
1/2 tsp black pepper
sprinkle small amount cayenne pepper or chili powder

Additional Ingredients:
4 Low in Carbs multi grain tortillas
1/2 cup low fat cheddar or mozzarella -optional
Cilantro or Parsley -optional for garnish

First- Combine all fish mixture in a large non stick pan over medium heat for approximately 4-5 minutes or until heated all the way through. Remove from heat and set aside in a bowl.

Second- In same skillet you cooked fish mixture combine all sauce ingredients over medium heat and cook until it is heated all the way approximately 3-5 minutes.

Third- Spread a thin layer on bottom of baking dish. Lay out tortillas flat on a plate and evenly spread out fish mixture. Fold the right and left side over and then roll, place seam side down over sauce in baking dish. Top off evenly with remainder sauce on the rolled enchiladas. Bake on 350 for 10 minutes. Add cheese-optional on top and bake for another 5-8 minutes. Sprinkle cilantro or parsley and enjoy!

Amazing, Quick & Healthy Turkey Meatloaf

2010-10-17T08:51:00.003-04:00

Here is my favorite Turkey Meatloaf recipe that is easy to make and easy on the waistline!

I strongly suggest when looking at purchasing ground turkey you pay attention to the nutrition label. Just as ground beef can vary from calories and fat in sirloin, to lean and extra lean so can ground turkey! Try using the Honeysuckle 99% Fat Free Ground Breast of Turkey and not the 93/7 Lean Ground Turkey. There is a huge difference in the amount of fat and saturated fat between the two and to be honest the 93/7 lean ground turkey is no healthier for you over the extra lean ground beef. They key to cooking this recipe and keeping it healthy is limiting the saturated fats, sodium and sugars found in most meatloaf recipes. My goal is to not only give you healthy recipes, but the education behind why they are healthy and how to make your favorite comfort foods in a much healthier way!

Here is the nutrition value difference in Ground Turkey:
93/7 Lean Ground Turkey4 oz
160 calories, 8 g fat and 2.5 g saturated fat

99% Fat Free Ground Turkey4 oz
120 calories, 1 g fat and 0 g saturated fat

Amazing, Quick & Healthy Turkey Meatloaf

1 lb 99% Fat Free Ground Turkey (I prefer Honeysuckle)
1/2 c diced green peppers (frozen work great)
1/2 c diced onion (frozen work great)
1 4oz can no salt added tomato sauce
2 egg whites
1/3 c dry oatmeal
Mrs. Dash or any no salt added garlic blend seasoning

Saute onion and pepper on skillet using Pam-no butter! Once brown add ground turkey and continue cooking all the way through. After the turkey mixture is cooked transfer to a large bowl and mix in egg whites, dry oats and Mrs. Dash seasoning along with 1/2 the can of tomato sauce. Form into a loaf and place onto glass baking dish (spray with Pam first) and spread remainder of tomato sauce on top. Bake at 350 degrees for 45min uncovered. Enjoy with a side of veggies and sweet potato:)

What's Cooking Tonight? Tasty, Healthy Indian Cuisine

2010-10-11T18:14:00.003-04:00

If your a regular at your local Indian restaurant, you know how amazing the flavor, color, texture and aromas which are found in foods from India. If you are curious and want to experience new foods with flavor, I highly suggest giving Indian food a try. Because Indian food is full of flavor, it's a delicious way to eat and be healthy. Since the Indian diet is rich in beans, vegetables, whole grains and spices it makes eating these food so much more enjoyable because the foods are full of flavor! Be very cautious as some Indian foods use heavy cream base and that can quickly turn into not healthy.

Here is my favorite recipe that I crave weekly and is my standby last-minute dish . It's easy to pull together and is ready in under 30 minutes and I must not forget so healthy for you!! You can even be creative and try a variety of vegetables in the dish.

Quick Chickpea Curry
2-16oz cans chickpeas, rinsed (I suggest no salt added to reduce sodium intake)
2 Tbsp vegetable oil
1 tsp. cumin seeds
1 cup onion, finely chopped
2 tsp ginger, peeled and grated
1 1/2 cups tomatoes, chopped (can is fine without juice, but also choose no salt added to reduce sodium intake)
1/2 tsp turmeric
2 tsp ground coriander
1/2 tsp cayenne pepper
1/4 tsp salt
1/4 tsp Morton's salt substitute
3 c water
1/2 tsp garam masala
2 tsp lemon or lime juice
2 Tbsp. cilantro, chopped
1-2 cups peas and carrots-cooked (optional)

1. Heat oil in medium skillet on medium-high heat and add cumin seeds, cooking until seeds turn golden. Add onion and fry 2-3 minutes. Add ginger and tomatoes and cover and cook for 2 minutes. Mash the tomatoes with spoon until well blended.

2. Add turmeric, coriander and cayenne, stirring for a few seconds. Add chickpeas, salt, salt substitute and water. Bring to a boil, reduce heat to low, and simmer for 10 minutes.

3. Add garam masala,lemon juice, and cooked peas and carrots then transfer to a serving bowl and garnish with cilantro. Makes 8 servings*

4. Optional stir in basmati rice for a more satisfying dish. 1/2 c cooked = 100 more calories per serving

Nutrition Information per Serving* (3/4 cup)
156 calories, 5g fat, 0g saturated fat, 22g carbohydrates, 6g fiber, 207g sodium

Build Your Better Body ANYWHERE!

2010-10-03T12:13:00.001-04:00

Many of us struggle with feeling in control of having a better body. Whether you are stresses from work, the kids have you going in a thousand directions, tuition and classes to countless emotional stress. All of these everyday obstacles can bring you down and even leave you feeling unmotivated.

You can take control and it starts with wanting to get your mind and body back into shape. We all make time through our day to read email, facebook, text, watch countless hours of TV, so why is it so difficult to exercise at least 40min a day? Try breaking it up if you feel too overwhelmed by getting it all done in one period of time. You need to start and keep it going! By no means do you need to strive to be a top level athlete, but you do need to strive to improve upon yourself. Make it a challenge and look forward to the changes.

No exercise should NOT be easy and you should be pushing yourself beyond your comfort level. Many times in our lives we are faced with situations that push us beyond our comfort level whether it is learning a new skill at work, trying to figure out your child's chemistry homework assignment to even managing our finances. Ask yourself this do I give up so easily and ignore other challenges when I am faced with them or do I embrace them and take them on? I hope most of you answered that you take them on, so what are you waiting for on taking on new challenges to be a better you both mentally and physically? It starts now and it starts with a whole new attitude on making a difference for yourself today, tomorrow and your future. Remember it's not always about you, but the people who support and love you that you are also making a difference for.

Here is an ideal workout you can achieve in a gym, while traveling or even at home! Don't forget to include cardio vascular exercise into your workout routine as well. Challenge yourself to try new exercises from swimming, spinning, biking, hiking, jogging, yoga and any other group fitness class. If you are doing between 20-30 min challenge yourself to add 5 more min to your time each week or set a goal to experience something new and who knows you may just find your perfect match to keep you motivated:)

For each exercise do at least 2 sets of 15 with lighter weight if you are just starting out with weight training or 2 sets of 10-12 with heavier weight for intermediate to advanced. You may want to have a set of dumbbells from 5, 8, and 10lbs as some exercises you will be stronger than others. For advanced or regular in weight training, or if you want to know what I would use try 20-45lb dumbbells for these exercises. The key is to push yourself with a weight that is challenging enough for you and with little rest. The goal is to complete this workout in 30min. Only you will be able to determine weight and time between exercises. It's always best to do resistance training before cardiovascular as you do not want your muscles to be fatigued from cardio. You want to have your body focused and ready to take on the resistance first and then get the heart pumping some more with cardio after!

1. Push ups( If unable to complete entire set don't stop just drop to your knees and finish the set) For advanced try doing pushups on the dumbbell. After each complete push up add a unilateral dumbbell row all while holding the plank position through the entire movement and repeat on other side before doing the next push up.
2. Two are dumbbell row (stand with feet shoulder width apart & a dumbbell in each hand. Bend forward slightly until your torso is just about parallel to the floor. Let your arms hang down in front of your just about touching your shins. With palms facing inward pull both arms up together until they reach the sides of your chest. Then lower down slowly and repeat movement)
3. Dumbbell shoulder press (stand with feet shoulder width apart and holding a pair of dumbbells at ear level with your palms facing forward. Keep your elbows strong and level, do not let them droop. Straighten your arms to press the dumbbells upward and bringing them together above your head. Once fully extended above your head lower the dumbbells to ear level again and repeat movement)
4. Overhead tricep extensions (hold a single dumbbell with both hands. Raise the weight over your head and hold it vertically grasping the center of the dumbbell. Ben your elbows, but keep them together as if they were constantly pushing against your ears as you slowly lower the weight down behind your head. Raise the weight back up by straightening your arms and repeat movement)
5. Dumbbell curls (Stand holding a pair of dumbbells in each hand, with your arms in front of your thighs and palms facing outward. Slowly curl the weight up, contract your bicep and slowly lower the weight all the way back down to full extension and then repeat movement)
6. Dumbbell squat (Stand with feet shoulder width apart and hold a pair of dumbbells in each hand, with palms facing in handing down at your side. Keep your back and head straight as you slowly lower. Squat down until your thighs are parallel to the floor. Push yourself back up by pushing through your heels to the starting position and repeat movement)
7. Dumbbell stiff leg deadlift (stand with feel shoulder width apart, knees slightly bent, holding a pair of dumbbells. Your arms should hang down so the weight is in front of your thighs with palms facing in. Without bending your knees, slowly bend at the hips to lower the dumbbells just below your shins. Lift your torso backup to the starting position and repeat movement. Key is to keep the dumbbells as close to your body the entire movement and do not round or hunch your back. Keep your back and head straight the entire movement.
8. Dumbbell calf raises (use a staircase in your house as long as it is high enough that your heel hangs off the edge or a step if you have one. Hold a dumbbell in your right hand and hold onto the railing or chair with your left hand for support and let your left foot loosely dangle behind you. Slowly raise your right heel up as high as you can, contract your calf at the top and then slowly lower to get a good stretch at the bottom. Complete the set and switch legs and hold the dumbbell in your left hand.
9. Crunch (Lie on the floor with your knees bent and feet flat to the floor. Place your hands behind your head for support, but do not use your hands to push your head or body forward. They are there just for support and not for the movement. Lift your shoulders off the floor and upper back as high as possible keeping your chin lifted and breathing the entire movement and repeat once your shoulders have just touched the ground but never fully resting your body)

Salmon Patties Asian-Style

2010-10-02T21:59:00.004-04:00

Clean eating at home can be made easy, low in fat and with flavor. And cooking at home gives you control to monitor fat, calories and sodium levels. Even the healthiest of restaurants may not be so healthy as cooking styles vary from chef to chef. Preparing your meals at home will help you avoid the fat/calorie dense mystery foods, plus just think of the few extra bucks you'll have for other fun things!

Try these simple yet flavorful healthy salmon patties the next time you are thinking about what your next recipe to try!

1-14oz can salmon (drained)
1/4c whole wheat bread crumbs
2 green onions, sliced
1 celery stalk, chopped
1 tsp low sodium soy sauce
2 egg whites
1/2 tsp grated or chopped ginger
1/2 tsp sesame oil
1 tsp olive oil

In a mixing bowl combine all above ingredients except for the olive oil and shape into four patties.

In a medium skillet over medium heat oil and brown evenly on both sides cooking approximately 8 minutes total. Serve over salad or with brown rice and veggies.

Nutrition Value Per Serving:
195 calories, 7g fat(saturated 1g),520mg sodium, 7g carbs, 26g protein

10 Simple Steps To Speed Up Weight Loss

2010-07-28T17:05:00.002-04:00

Making simple changes that either cut out or burn off extra calories will add up to weight loss over the course of a year.

If you're struggling with weight loss or losing those last stubborn few pounds, then you already know it's the little things that add up! What about just a little bit more at meal time or the little bit too tight feeling of your clothes? But what if you also knew about a few extra steps you can focus on every day to help increase your weight loss success. Well here they are!

10 Simple Steps to Speed Up Weight Loss:

1. Switch up your snacks. Instead of grazing on the baked goodies or candy in the break room, have a plan for healthy snacks that combines a little bit of fat, protein, and crunch, such as apple slices smeared with peanut butter or low sugar yogurt with fiber one or Kashi puffs added to it. If you are counting calories, doing the math may help: a pound is the equivalent of 3,500 calories, so if you can cut 100 calories out of your day, you will lose a pound in just over a month.

2. Cut out high-calorie condiments and sugars. Instead of getting a coffee with sugar, try Splenda. They now make on the go packets with flavors like French vanilla. Likewise, try mustard on your burger or sandwich instead of mayonnaise, and order your salad dressing on the side so that you can control the amount you eat, or better yet try using low fat instead of the real thing!

3. Hoof it. Stop being lazy! People who manage at least 150 minutes of activity a week are more successful with weight loss. Take the stairs instead of the elevator or park a bit farther from your destination so you have to walk. This will add extra exercise — and burn more calories. Stop wasting your time by driving around in a circle at the grocery store to get the best spot, walk and you will be burning calories and not gas!

4. Anticipate temptation. If you know you can't resist freshly baked brownies, don't keep a mix in your pantry. Also, if you are going somewhere with friends and family and know you'll have a hard time controlling yourself, make a decision before you get there about what you will eat — and stick to it.

5. Try the veggie-loaded plate method. Begin using your plate to guide your food selection and portion sizes. One half of the plate should be vegetables. The other side can be split between protein and starchy carbohydrates. If you decide to get a second plate, it had better be all vegetables. People who eat five or more servings of fruits and vegetables a day are more successful with weight loss.

6. Skip the fast food. A study of 1,713 adults who have been successful with weight loss demonstrated that people who eat at fast-food restaurants less than twice a week have greater success with their weight loss. If you do eat fast foods, don't supersize it, and try to opt for a salad, small portions, or get baked, not fried.

7. Limit the calories you drink. While most people understand sugary sodas add calories, there is a misconception when it comes to sweet tea and juices. Sweetened tea is no less calorie-dense than soda, and you'd be better off eating the fruit than drinking the juice.

8. Be accountable. Whether you have a diet buddy you check in with, a support group, or a food diary, keeping track of your daily food choices takes only a few minutes, but can double your weight-loss success.

9. Order smaller portions. Data suggests that people who order smaller portions or share a plate at restaurants are more successful with weight loss. Try ordering the lunch portion, an appetizer, or a children's meal — or put up to half your meal into a doggy bag before you begin eating.

10. Acknowledge your success. People who believe they can succeed with weight loss actually do lose weight more successfully. How do you gain this confidence? Take a moment to pat yourself on the back when you make healthy choices and achieve your short-term goals.

These small changes, all of which can easily be made, will quickly add up to more pounds lost over time.

Outdoor Exercises...Taking Your Workout To The Park

2010-07-19T19:46:00.003-04:00

Do you ever feel like getting outdoors and taking exercise to a park or even your own backyard? Sometimes getting to the gym during the Summer or Fall months can be a challenge. It's nice and warm out, the kids want to play and you want to find a way to get in at least 20 minutes of a workout, so what can you do? By being a little resourceful and creative you can get in a great cardio workout at the park. This is ideal for Moms or anyone interested in a change from the treadmill or elliptical. There is no equipment required unless you want to throw in a resistance band which is easy to travel with. While the kids are off having fun of their own, make sometime for your own fun or grab a friend and challenge each other!

The Outdoor Workout
This type of workout incorporates full-body to strengthen and develop all muscle groups in your body. You will be working all of your muscles including your heart! All you need to find is a park bench or bleachers for one of the exercises, everything else can be done ANYWHERE. If one of these exercises causes too much stress on your joints you can always substitute exercises. Be creative, challenge yourself and most of all have fun and enjoy the fresh air. Winter will be here before we know it.

Here's How It Works

This workout is a great style of interval training. You'll go through each of the exercises one by one, doing each exercise for the suggested number and then switching quickly to the next exercise. The entire workout should take approximately 20-30 minutes total. Beginners may want to reduce the number in each exercise and advanced can add more. It doesn't matter exactly how many repetitions you do as long as your muscles feel fatigued when you are done... like you can't do anymore! Just going through the motions for a few repetitions won't give you nearly the same benefits. A general range will be approximately 12-30 repetitions, depending on the exercise and on your own level of endurance. If you are a beginner, you may need to stop after just 10-12 repetitions, but as you get stronger, you'll likely be able to continue each exercise for all repetitions! Do pace yourself, but once you're in the groove, go for it!

The First Step: Warm-Up
Before you dive right into the exercises, prepare your muscles for the work ahead by getting them warm. Take a brisk walk/jog around the perimeter of the playground or park for about three to five minutes and you'll be ready!
After you have walked or jogged for 5 min you are ready to continue your warm up.
Complete 20 burpies, 20 squats, 20 push ups, 20 bicycle crunches, 20 walking lunges and 20 bicep curls with bands

Workout
Push up/crunches ladder
-Begin with 14 push ups followed by 14 crunches and continue to descend downward with 12, 10, 6, 4, 2,1 until finished
After the push up/crunches ladder do the same ladder with
Squats/Bench Dips(tri-ceps)

Break

30 Bench Step Ups (beginners 15 each leg, advanced 30 total)
30 Plank Twist (beginners 15 each side, advanced 30 total)
Mountain Climbers (beginners 30, advanced 60...count 1 rep when both legs have come to your chest)
30 Toe Crunches(lying flat on your back crunch up with hands over head to reach your toes)
30 Squats to Overhead Press using resistance band (place resistance band under feet shoulder width apart. While holding handles squat down and as you are coming back up press handles over your head for a shoulder press)
Quick feet In & Outs (beginners 30 advanced 60. Straddle a baseball base or even just towel and move your feet quick as possible from on the base to outside)
30 Stationary Lunges (beginners 15 each leg, advanced 30 each leg)

Allow rest after every 2-3 exercises as needed

Complete the workout with 5 min of brisk walking or light jogging!

New Recipe Fish You Will Crave!

2010-07-12T15:09:00.002-04:00

My friend Carlene Steenecamp posted this photo over the weekend of how amazing and healthy her fish looks after cooking. My mouth was watering just by looking at the photo, so I had to ask how she gets it like this and still stays within a healthy lifestyle. Why should we fear using good fats when we cook? Instead of munching on a few almonds for good fats that in the end leave you wanting for more and never satisfied, why not replace this good fat to cook with so ALL our meals taste great? I have always feared the cooking oil, esp. when dieting because of extra fat and calories, but now after making my fish like this yesterday and trying it I don't think I can ever go back! Normally I put all of my fish approx. 8-10 pieces in a crock pot with 2cups low sodium vegetable broth, 6 cups water and tons of Mrs. Dash seasonings and cook for 4 hours, but it's tender and flaky which is great for adding to salads, rice, etc. When I eat fish plain I want texture and taste! Try cooking your fish next time using oil, seasoning and this method and I promise you won't snub, need to add condiments or want it any other way! Here is what Carlene suggests:

Ok, here it is. :) yes, I allocate my fats for fish cooking. I use a tbsp of coconut oil (best for high heat, but olive oil also works well) for a pan that fits 5 pieces. Once oil is melted I sprinkle a decent layer of Mrs. Dash Fiesta Lime seasoning and garlic salt in the pan. After it sizzles, I add the FROZEN fish (beware of hot popping oil) and cover with lid. Let cook about 5 min, sprinkle clean side with seasoning and flip fish. Cook another 3-5 min or until you hear the fish pop. As soon as you hear that pop take all fish off the burner. If cooking more than 5 pieces of fish, add another tbsp of cooking oil and start all over.

Enjoy! Super easy to make, Not as messy as it sounds and really GOOD for you!

Fitness Wear For ALL Body Types

2010-07-11T18:38:00.002-04:00

There are a few staples I must have to make my workouts complete! First a positive attitude, music to keep me motivated and clothing to rock my style. YES I'm the girl who goes to the gym in makeup, hair done and clothes that are flattering and stylish and even shoes that match the outfit. I know this may sound crazy to many of you, but to me it's just part of who I am. I want to not only feel great, but look great too! Your right it's not about vanity or a fashion show, but I want to feel great about the total package, not just the physique. If you truly know me at all than you get where I'm going with this.

Over the years I have spent hundreds among hundreds of dollars on fitness wear. Many times I wear them once and then hate they way I look or feel when wearing so off to good will they go. I have to share with all of you my two favorite and only two styles in fitness wear I have as part of my fit wear wardrobe. First is VXS by Victoria Secret and second is FitWear By Joelle: http://www.joellemiller.com/ Both are amazing quality and truly fit all body types. The best part about FitWear by Joelle is the material is like no other I have ever worn in the gym.

I made my first purchase back in the early spring and have to say it gives as you fluctuate from weight loss and in my case back to weight gain. The clothing never feels too loose or too tight...It just fits. At first I thought there is no way I am every go to fit into those tiny little medium shorts or capris all year long, but to my surprise they contoured my shape like a glove, gave without loosing shape and most importantly hold up after countless or should I say hundreds of times in the washer! The colors never fade, the material still looks the same as the day I purchased it and better yet it's less expensive than VSX:) Bonus!!! When I finally feel great wearing fitness clothing that is flattering for all sizes I felt I had to share with all of you. No you don't have to waste time searching, spending and wasting money on fit wear that just does not make the cut. Do yourself a favor and check out http://www.joellemiller.com/ She is great to work with, exchanges are handled quick, easy and efficient and most of all the style and quality are the BOMB! Don't be thrown off when you get your pants, capris or shorts in the mail and they look like the size of little girls wear...I promise they fit and stay fit through it all! FitWear by Joelle is great at helping you to find your size, just ask! Great company, great product, amazing value and incredible style.

I am wearing the shorts in this photo and still wear them today 10lbs heavier after competing! That's right they still look and feel great.

Full Body Workout = Total Package!

2010-07-11T17:47:00.002-04:00

By completing a Full Body resistance training workout just 3 x a week in under 45min each session will not only help you re-shape your body, but loose fat and gain strength. It's true full body workouts are the most under-utilized routines/programs in a gym. Regardless of your experience level from newbie to advanced, working your entire body in a single session is not only challenging, but an extremely effective way to build muscle, gain strength and burn fat all in one process. I have been doing full body workouts for over a year and there are many reasons for my decision to train this way. Here are the most beneficial reasons for utilizing full body workouts in your routine:

-Less time spent in the gym with same or greater results.
-Improved recovery, less pain and stress on the body.
-Reduce overtraining.
-Greater training benefits per muscle group.
-Great for tracking all types of goals from increase in strength, time and cardiovascular development.
-Allows for multiple day breaks avoiding continual stress on the body giving time to recover between sessions.
-Enhanced cardiovascular benefits.
-Works great for all levels of experience from first timers, to those who have been training & looking for better results, all the way up to advanced levels.
-Reduce intimidation or the "I can't" mindset because instead of having to do so many exercises for a muscle group now you can focus on the exercise being performed.

One of the hardest adjustments for most experienced trainees to follow is only performing one exercise per muscle group. It is tempting to do more than three sets per exercise, per muscle group if you are used to high volume training, but the goal is not volume it's intensity. By doing full body workouts means you will be working your entire body again in a few days, not just focusing on specific muscle groups each workout. So it is important not to get too carried away on how many exercises you are doing for each muscle group.

Because you are working on intensity and not volume, you will notice you are able to lift more weight, have less fatigue between workouts from overtraining specific muscle groups and are more motivated to train hard the next workout! Just never train full body workouts on two consecutive days in a row.

The goal with any exercise program is to find something that works for your goals and keeps you motivated. I am sharing with you what works for me, what helps keep me motivated and where I see the greatest results from increase strength and muscle growth.

Here is a sample of a single session Full Body workout. You can change up the exercises per muscle groups each session or you can repeat the same exercises. As for rep range, I do not have the belief there is a magic number to achieve greater benefits. You should always challenge yourself to failure or until you physically can't move the weight. It could be 6-8 reps, 10-12 or even 20 it's up to your abilities and how hard you are pushing yourself. It's that last rep that is so hard that counts the most! As for the number of sets my suggestion would be between 1-2 sets per exercise, but never greater than 3. The following exercises should be completed in the following order beginning with:

Leg Press
Leg Extensions
Seated or Lying Leg Curls
Lat Pull Downs (Reverse Narrow Grip) or Seated Rows
Chest Press or Bench Press
Shoulder Press or Lateral Raises
Tricep Push Downs or Seated Dips
Bicep Curls
Crunches

This may seem very basic, not enough exercises or not trendy enough, but it's effective and produces results. I want my workouts to be effective and worth my precious time. It's hard to think basic when all we are taught in our everyday lives is to be on top of cutting edge strategies, technology or concepts. With exercise it's not about fads or what's trendy, but about achieving the greatest benefits and ultimately results. I'm sorry, but the shake weight is just not going to make the cut!

If you would like more examples or different exercises to complete for each muscle group please ask! This is just an example of a full body workout, but there are MANY other exercise you can complete to achieve great results.

"Shrinking The Change"

2010-06-28T18:25:00.003-04:00

Have you ever really thought about the phrase "raising the bar?" In business or in creating a healthy lifestyle thinking like this is all wrong and will usually lead to frustration. I should know, as I have been here many times myself. When raising the bar too high and not seeing instant gratification causes me to loose focus on the long-term plan and to think beyond the frustration point. Many of us including myself need the reassurance that even the smallest steps I take are on the right path. So how can we put raising the bar in reverse and still be able to successfully make change?

I know this may sound unfamiliar to many of us, but don't you think sometimes by lowering the bar, or at the least minimize the efforts in getting over the bar by using baby steps will ensure us all to become and stay more motivated? So really we should all be thinking of ways to shrink the changes we need to make in order to succeed. Whether it's changing the way we eat, exercise or even take on new challenges/tasks in our everyday lives, everyone wants to believe change is possible. You will never hear anyone brag about how easy a change was or even really discuss why something they are doing is working so well. Instead of pointing out all the things you could be doing, doing better or more efficient, try focusing on what is going right and keep replicating those moves. Stop over analyzing on the issues and start emphasizing on the bright lights.

Our behaviors are contagious. If you are determined to shrink the changes in your life you will need include other like-minded people to help you in your approach. Include your family and co-workers and encourage each other to send one another messages of approving or disapproving behaviors. By having a group of people on your side will help you to believe in yourself and the support for change becomes easier to handle. It's all psychological when you think about it. If we knew that what we were already doing was leading us down the right path, but all we needed to do was just a little bit more it would be much easier to handle the change all together and being part of the way there feels much better than starting from the beginning.

Ask yourself am I being too hard on myself? Have I set my goals to high? If your struggling to change it's not because you are not working hard or trying, it usually just means you have worn yourself out mentally on trying. Just remember what ever change you are wanting to make in your life the journey can be more simplified if you just believe and set a clear path to follow. Don't just tell yourself you want to eat healthier, but rather educate yourself on how to be healthier such as I will learn to eat more fruits, vegetables and grains because it's better for me than the processed potato chips. Small, steady, changes will reap GREAT rewards. It may not seem like it as you are going through the motions, but one day you will wake up and realize sticking to the plan was well worth the time and commitment involved. The old phrase "Rome was not built in a day" is so true to any change. Don't get hung up in fads or short cuts as this approach never is on the path to success and will only leave you feeling empty and insecure.

Ultimately big changes can and will happen with the right attitude, strategy, support and can all be accomplished with little pain. Just remember to stay motivated, set a clear path to follow and finally embrace the great things you are already doing!

BIG Idea:

2010-06-27T10:55:00.003-04:00

I recently returned home from attending the National Apartment Association Conference and the one thing all of us there were looking for are more smart ways to make change. This lead me to think about all the "Big Ideas". We all have dreams, ideas and goals in our lives and the choices we make lead to creating who and what we want to be to eventually who we will become.

When you think about it our days are our lives in miniature form. As the hours you live, you eventually create your years. The days you live, mold the life you create. What you do today ultimately creates your future. The words you speak, the ideas you think, the foods you eat, the actions you take to exercise or implement a new lifestyle are all means of defining and shaping who you are becoming and what you want your actions to stand for in your life! Small choices lead to huge consequences throughout time. There's no such thing as an unimportant day!

So what are you doing today to make change that will impact your greater future? Whether it's in your career, eating or exercise plan and even goals for your family, make them powerful, unique and never let anyone stand in your way! Your hours, days and years are all up to you...what's your destiny?

Stay tuned for my next post...Shrinking Change. In business we think how can we "raise the bar", but with eating and exercise it's better to "shrink the change" than set your standards to high. In business or in our lifestyle changes NO ONE ever wants to fail.

What is PB2 Peanut Butter?

2010-05-12T15:56:00.002-04:00

Many of us have been chatting on Facebook today about our excitement to receive our PB2 orders in the mail. I guess this is because this product has been on back order for over 2 months and it truly has to be my favorite peanut butter.

What is so great about PB2? Well for anyone tyring to reduce their caloric or fat intake knows peanut butter is typically high in both, which means most would avoid the rich creamy goodness peanut butter brings. Well not now. Two years ago I came across this product while preparing for a competition and ever since then I have been in love with PB2. The best part about this product is it comes in a powder form. What powder peanut butter? Yes trust me it is amazing. All you do is add 1 tbsp. of water and you have the perfect texture and taste as peanut butter without all the calories and fat. The only downside to PB2 is you can only purchase online and is not sold in stores, not even Whole Foods!

2 Tbsp. of PB2 is only 45 calories, 1.5g fat, 94mg sodium and 5g protein. Perfect topper for rice cakes and the powder mixes so well in many baking recipes or shakes! This product gets my thumbs up for taste, texture and the best part of it all is that it's all natural, no preservatives or artificial sweeteners added just real peanuts, sugar and salt!

Here is the link to Bell Plantation for more information on PB2 and some amazing recipes:
http://www.bellplantation.com/

Enjoy and let me know how you like PB2! I promise you will not be disappointed.

"Diet" The Most Overused Term for Failure!

2010-05-06T11:16:00.002-04:00

In my opinion the word "Diet" is what ultimately deters us from succeeding at something that is completely achievable. If we believe and are ready for a change, then this is exactly what will happen...change! Too many times many of us, including myself have fallen victim to fads, trends and creative ways to diet where we ultimately go back to our old ways and gain the weight back and sometimes even more! Why not change for lifestyle? I mean isn't this what the phrase "being healthy" is about...living a way of life where you can continue this path forever? Why do we only want to be healthy for a short period of time? Why do we force ourselves to eat foods we hate all because we think it will magically alter who we are? Over the last 6 years of exploring, experimenting and learning I have finally realized it's not as complicated as we all make it out to be.

The "switch" things up approach or "diet" is only to appease our mental state and not physical. Reality is energy is measured by calories or also known as Thermogenisis. Energy can't be created or destroyed, so it's pretty simple actually...if you are over eating calories for the amount of activity you are expending you will ultimately gain weight and store fat. This also applies in reverse. If you are eating fewer calories and exercising you will NOT gain and even loose fat! If you are eating just the right amount of calories to achieve a healthy lifestyle you desire you will either loose the extra weight or maintain the weight you have. After trying several "diets" myself and failed miserably, I no longer wanted to feel bad, depressed, depleted or make things harder on myself than it had to be. By having well balanced meals each day I feel so much better. I have energy, I am able to think clearly and can actually make it through and enjoy my workouts! This is why I love living the way I do...because I feel great doing it! So I ask you this what can you do differently so you can enjoy your "healthy lifestyle" and keep it forever?

As I prepare for my next competition this Saturday May 8th, I reflect back on all the changes, progress and dedication I have made since December. What I realized and what's most important to me is I am happy with who I have become, what I have learned and how I have become a stronger person inside. Of course preparing for a figure competition takes a lot of dedication, but what it does not require is drastic & crazy planning. If you life a "healthy lifestyle" all year long and are committed to a clean eating plan with exercise, then contest prep is just kicking things up a notch. It should not be about eating less than 1000 calories per day, 2-3hours of cardio and excessive weight training. This is why so many competitors go right back to their old ways when in the off season and gain extreme excess weight. Could it be because of the extreme use of the word "diet" or not learning about how just to be healthy? Next week does not begin my other life, it just continues as my life plan of being healthy. Being fit and healthy to me is eating clean, exercising and indulging without feeling guilty. Once you connect these dots is whey you can say I no longer diet...I choose to live a "healthy" life!

The All Over Body 20-Minute Workout Blast!

2010-04-20T13:48:00.004-04:00

Do you find yourself crunched for time to get in challenging work out in 30 min or less? Try this all over body 20-min work out blast & I promise you will feel challenged and great when you are done. All you need is a set of 5-10lb pound dumbbells or weighted body bar, or even a medicine ball, jump rope and 20 minutes to challenge your muscles. Try switching up, one day use dumbbells, another a weighted body bar and even a medicine ball! Variety is the key to spicing up a stale work out routine!

Minutes / The Workout

0:00-2:00
Jump Rope or Jog in place.

2:00-4:00
Squat (butt, legs): Hold a dumbbell in each hand, arms by sides, and squat or place a weighted body bar across your back or even use a medicine ball-as you rise up from the squat position raise the medicine ball over your head. Do 20 reps. Rest for 30 seconds.

4:00-6:00
Full or modified push-up (arms, chest, core): Do 25 reps.

6:00-8:00
Alternating lunge (butt, legs): Hold dumbbells, arms by sides, and lunge, alternating legs each time, also try balancing a weighted body bar across your back or a medicine ball. Chop to the opposite side as your lunge to include obliques. Do 20 reps on each side.

8:00-9:00
Mountain Climbers or Jumping Jacks.

9:00-10:00
Deadlift (back, butt, hamstrings): Hold dumbbells with palms facing thighs, knees slightly bent and back straight. Bend forward from hips. Stand up, pushing through hips. Or hold the weighted body bar in place of the dumbbells. Do 20 reps.

10:00-11:00
Dumbbell press (shoulders): Stand with feet shoulder-width apart, knees slightly bent, back straight, dumbbells at shoulders, palms forward. Push arms overhead; lower. Do 15 reps. Also try using weighted body bar or medicine ball in replace of the dumbbells.

11:00-13:00
Jump Rope or high knee march in place.

13:00-14:00
Bent-over row (shoulders, back): Hold dumbbells, palms facing in. Bend knees slightly and hinge forward from hips, back straight. Pull elbows up to ribs, keeping arms close to sides; lower. Do 20 reps. Also try using weighted body bar or even a resistance band!

14:00-15:00
Basic crunch (abs): Do 25 reps.

15:00-17:00
Biceps curl (arms): Rest for 30 seconds, then do 20 curls. You can also use the weighted body bar or even a resistance band!

17:00-19:00
One-arm triceps extension (arms): Extend right arm above head, holding dumbbell. Slowly lower weight behind head, supporting right elbow with left hand. Do 25 reps on each side. You can also do two-arm tricep extension using a medicine ball or weighted body bar.

19:00-20:00
Full or modified push-up (arms, chest, core): Do 15 reps.

Kim’s Top 5 To Get Your Body Bikini Ready!

2010-04-08T21:54:00.003-04:00

Spring has sprung, and bikini season will be here before we know it. Can you imagine yourself on the beach in a bikini? If that thought has you mortified then read on for my "Top 5 Bikini Body Ready Tips".

1. Start Now!
Don't wait for Monday, next week or next month! You will never be less busy, less stressed, not tired, etc. You can make simple changes right NOW that will have you feeling bikini ready by June. So what are you waiting for? Get out there and get that body moving!

2. Spring Cleaning in the Kitchen.
If your usual spring cleaning consists of cleaning out the closets, cleaning the windows and moving around the furniture, why not add the kitchen pantry and fridge to the list. Go through your pantry and start tossing out those cookies, crackers, chips, pastas, sodas and any foods that are processed. If it's not in front of you, you will not be tempted to eat it! If you rely solely on your will power, your are ultimately setting yourself up for failure. Remember if you want to get your body ready for that bikini it begins by eating CLEAN!

3. Strength Train.
The best way to sculpt and tone your bikini body is to incorporate resistance as well as cardiovascular training. If you knew that a certain type of exercise could benefit your heart, improve your balance, strengthen your bones, and help you lose weight as it made you look and feel better, wouldn't you want to get started? Well, studies show that strength training can do all of that and more. Strength training is not just about bodybuilders lifting weights in a gym. It can benefit people of all ages and may be particularly important for people with health issues such as arthritis or a heart condition. You can do this at home or in a gym, so there is not excuse! It's up to you to get started.

4. Be Accountable.
One way to be successful in getting into shape is to have accountability. I work with my clients to write down the foods they are eating and we review their eating plan together. While not everyone has a nutrition coach or trainer to be held accountable to, the Kim Cory Fitness (Facebook Fan Page: http://www.facebook.com/?ref=home#!/pages/Columbus-OH/Kim-Cory-Fitness/135112403541?ref=ts) will help you and others stay on track. By being part of the fan club you will have the support, cheerleaders and motivation to keep you stay on track, be accountable and think twice before making the wrong choices in foods you are eating.

5. Try Something New!
Many times trying something new whether it's trying a new group fitness class or incorporating a new "healthy" food into your clean eating plan can re-direct your interest. You may just need a jump start or a change of pace to keep your motivation and excitement levels up. Challenge yourself to at least try something new and who knows you may find a favorite new food you would never have thought about or really enjoy a new exercise routine. When I tried this technique I became so excited and looked forward to eating pumpkin everyday and also found out how much I was missing out by not taking a Spinning class. These are the two things I tried a while back and now look forward to them on a consistent basis.

Whole Natural Foods or Supplements?

2010-04-06T18:23:00.000-04:00

I am not one to promote supplement companies or many supplements for that matter. To be honest there have been so many supplement companies out there who have falsified product ingredients, claims and even added illegal pharmaceuticals all at our expense. For example a while back I was taking a thermogenic product from ALR Industries where they were investigated by FDA and DEA where found to contain illegal "pharmaceuticals" upon investigation added into the product. For more information on the product recall check out the following article: http://www.aboutlawsuits.com/venom-hyperdrive-recall-undeclared-drug-2546/ Additionally after taking supplement after supplement that claimed to enhance fat loss, muscle growth and even energy I realized quickly I was truly dumping my money right down the drain as it did absolutely nothing to enhance or help me reach my optimal physique!

This is why I have chosen to eat whole natural foods in my diet, but do occasionally enjoy protein waffles. I once used a product that made really great protein waffles, but when you looked at the nutrition value it actually had saturated fat, lots of sodium and too many calories for a scoop of protein powder. I mean it's supposed to be good for you not junk food! Sadly I gave up my protein waffle obsession, but until recently when my brother introduced me to a product that has no saturated fat, very minimal sodium, no sugar and also low in calories for a protein powder so I had to give it a try. To my surprise they came out perfect and taste even better than the one's I had grown to love so much. My thoughts are it's OK to add in occasionally, but not make your entire meal plan based on processed foods like supplements. If you enjoy breakfast food like waffles and drink protein shakes, then combine the two and give these protein waffles a try!

1 scoop Vanilla Flavor protein powder
(Biotest-Metabollic Drive, Low-Carb)
https://www.tmuscle.com/free_online_store;jsessionid=F7F1A6D3E64F4EE427F6197E57B85B37-hh.hydra
2 egg whites
1/2 c oatmeal
2 packets splenda
sprinkle cinnamon

Cook oatmeal first, then add in all other ingredients to make batter. Cook on waffle maker or on griddle for pancakes. Makes approx. 6 waffles. Serve with sugar free syrup and even add a few banana slices on top!

You Can Compete Without Breaking The Bank

2010-03-04T09:11:00.000-05:00

Today I am finally stepping on stage at the Arnold Sports Festival in Columbus, OH. There are so many amazing emotions going through my mind right now it is hard to articulate them all. Most of all I am feeling rested, happy & so excited for tonight! Really I think so much of my feelings have to do with the beautiful sunshine here in Columbus, OH. For the first time in over a month it is a beautiful sunny day! I am not sure if this has anything to do with how the day will turn out, but I have to say it's true what they say about the weather and your mood because I am on could 9. If it's the sun or just the sheer joy I have in being able to feel confident in everything I am bringing to the stage tonight, it sure feels incredible!

The one topic that is on so many competitors mind or new athletes to the sport is can I afford to do all this? My answer to this is simple...it's what you do or make of it that can make or break the bank. The biggest expense most competitors have besides trainers, supplements and travel expenses are the competition suits. Some designers can charge anywhere from $300-$2,000 for a suit. It depends on what you are looking for in style and which designer you choose. Be wary of designers who will take advantage of you by giving you an over priced suit just because of a name! My competition suit I will be wearing tonight was made by Suits By Amy and I can not say enough great things about Amy! She worked within my budget, designed a unique suit just for me & gave me a suit that not only looks great on me, but looks like I spent so much more for it! I can't wait to publish my competition photos to not only show off my hard work in my physique, but also the most beautiful suit I have worn on stage that was made just for me! Truly a talented designer who will not take advantage of you and is amazing at communication along the way, even when the suit gets lost in the mail(thanks Amy for dealing with my panic attack when this happened)!

So when the lights go out ask yourself was all the money invested worth it and did it make me feel any better about myself and what I have accomplished? This is the time to evaluate the process and decide if spending the extra money on things like unnecessary supplements or overpriced suits, to trainers taking advantage of you. When you take the time to talk with others backstage, track your progress and become confident in your results then this is when you can say it was worth the time, investment, sweat, tears and commitment. I can already say it was worth every bit of my investment from money, time, and commitment because I am so proud of my changes and progress before stepping on stage!

Best of Luck to all the hard working, dedicated and amazing competitors tonight! We all have done incredible things in our lives to get where we are today. It's going to be an amazing night.

For more information on Suits By Amy please visit her website: http://www.suitsbyamy.com/
*by the way I was not paid or sponsored by Amy, I just found her through competing & went to her website & loved what I had to see!

And The Winner Is...ME

2010-02-28T10:36:00.000-05:00

I am sharing my Bod Pod results with you for many reasons. Most importantly to show these results were not just from my hard work, but from exploring, learning & not being afraid to be different. What I am trying to express here is I did not follow a typical protocol that other competitors would follow with diet or training and was still able to achieve huge results!

The way I view preparing for a competition is similar to how I view new challenges in my career. I have two passions first being my love for Multi-Family specifically student housing and second health & fitness. When preparing for a competition, to make changes in your lifestyle or take on new challenges in your career you must set goals. How you work, think and do to reach those goals are up to you! For me my career and competing are so similar in how I approach achieving goals. I never want to be just average. I want to be creative, learn from others, explore and most importantly am never afraid to break the mold to be different. It takes confidence to want to achieve great things, so never let someone dictate to you your personal happiness or self worth.

However there are great differences between my career and competing. When I set goals and achieve them in my career I am recognized by others, rewarded and feel a great sense of accomplishment. When I set goals and achieve them when competing it may not be recognized by the judges or by titles, but I feel a great sense of accomplishment. So you see they are similar yet different, but in the end it's reaching MY GOALS is what makes me a winner regardless of the outcome on stage!

As I embark on these last few days before stepping on the stage at the Arnold Sports Festival in Columbus, OH I am SO proud of what I have accomplished not only by the numbers, but how I feel, what I have learned and what I am about to experience. For the next 5 days it's all about staying the course, staying focused and most importantly enjoying it! It's time to showcase all my hard work & have fun.

Finally I want to thank my husband Kevin for his amazing support! Not only has he been a huge motivator for me in the gym during my workouts, but he has given up so much over these past few months to support me 110%. I am truly blessed to have such an amazing support system, best friend, mentor, coach and spouse. I also want to thank my family for always encouraging me to follow my dreams and are there to support me every step of the way. Lastly for my amazing co-workers and team at UV! I appreciate all of you understanding and dealing with my good days and the bad days. Some are never easy, but you all support me and I can't thank you enough for all you do! After reading all I have shared with you, it truly makes me realize just how fortunate I am and just how much I have already won!

Bod Pod Comparisons over 56 days:
1/2/10
Weight: 131.63
Body Fat: 22.9%
Lean Mass (muscle) 101.4lbs
Fat Weight: 30.2lbs

2/6/10
Weight: 127.11
Body Fat: 19.1%
Lean Mass (muscle): 102.8lbs
Fat Weight: 24.3lbs

2/27/10
Weight: 121.42
Body Fat: 14.4%
Lean Mass (muscle): 103.95
Fat Weight: 17.5lbs

Final Changes in 56 Days
Weight Lost: 10.21lbs
Body Fat % Change: 8.5% decrease
Lean Mass (muscle) : Gained- 2.55lbs
Lbs of Fat Lost: 12.7lbs

For more information on what is Bod Pod testing: http://www.bodpod.com/products/faqBodpod

The "Terrible Twos"

2010-02-26T12:13:00.000-05:00

Of course I am not two years old and I do not have a two year old, but I am two weeks out from reaching a very challenging goal! This stage of my contest prep has brought on a new set of challenges that I felt were like the "terrible twos". Fatigue, bloating, and stress all in within the last week. WOW how so much can affect and change in so little time. Many days I felt like I was back to the drawing board with my diet and working to balance my stress & fatigue. I will admit it was not easy, but hey I want to reach my goals so I was determined to keep my head up and not become to overwhelmed. I am sure most mothers go through these feelings of frustration when their toddler reaches the "terrible twos" and they can't give up, so either can I! I guess this was they best way I can describe how I was feeling & what I was going through, by comparing myself to what a child goes through during this stage in their life.

The first step and challenge of the week was to begin a process of elimination with my diet. Like I mentioned I was dealing with bloating, so little by little I began a process of elimination. It seems this time around with my diet and being vegetarian there have been some obstacles, but nothing I could not overcome. What it came down to was removing protein powder & tofu from my diet. So here is what became of my diet at two weeks out:
Weight at 2 weeks out: 123.2lbs

Meal 1: 1-low carb yogurt, 3/4 cup frozen strawberries, ½ c unsweetened Almond Breeze and ½ c fiber one cereal- 200 calories
1 slice no sodium Ezikel bread with sugar free jelly-90 calories

Meal 2:
4 cups spinach salad with 6 spears of Asparagus
3 oz Fish- 15g protein
1tsp. olive oil & 2tbsp balsamic vinegar
Grapefruit
Total calories 350

Meal 3: 3 oz fish, 1/4c c brown rice, 1/4c black beans, 1/4c lentils & 2 tbsp. salsa -
260 calories/ 26.5 g protein

Meal 4: 1/2c egg whites, 1/3 c oatmeal, 1/3 c pumpkin -190 calories/ 12g protein

Meal 5: 4oz fish and 2 cups broccoli
oasis jalapeno hummus 2tbs 33cal, 1gfat, 4g carb-0sugar, 95mg sodium
180 calories-23g protein
1270 calories

The other tough challenge I faced during this week that I had not really been affected by before was extreme fatigue. With adding in additional cardio and reducing my caloric intake, it truly began to play a role in my nervous system and I was starting to feel the negative side effects from it. I always try to find a balance with how much or how little I do to get in the best shape & condition I can for show day, but I realized I was pushing it a little too much. When my body was screaming to stop & my mind wanted to keep pushing along, there were times I had to compromise or else I would be sacrificing positive results. This is one of the most difficult times as it gets closer to the competition and there is a such thing as overdoing it. The last thing I want to have happen is to become sick or injured and then unable to compete at all. I am really working hard on listening to my body & learning sometimes it's ok to say when.
Here is what my training routine was like at two weeks out:

Thursday- 45min AM cardio- 5min walk warm up 10 intervals 1min run 8.5speed, 20 squats =25min. 15min intervals 1:1 stepper. 1min level 6 1min level 8. 5min walk cool down. 30 min PM cardio bike- 20min posing practice
Friday- 40min AM cardio- 30min elliptical max incline resistance-9/ 10min recumbent bike. Afternoon weight training at Overload & 20min spinning
Saturday- 30min morning bike, 1hr posing practice. Really sore & tired today. Very run down & fatigued. No PM cardio.
Sunday- 20min AM cardio- 2000m rower 8min43sec, 5min cool down walking. 60min PM cardio- 30min elliptical max incline resistance 10, 30min walking 12incline 3.3speed
Monday-60min AM cardio Spinning- 30min PM cardio 1:1 interval on Stepper level 6: level 8- 15 min posing practice
Tuesday- 30min AM cardio bike-4x20 no weight squats. PM weight training. 45min PM Cardio-30min walking 12incline 3.3 speed, 15min bike recumbent- 15 min posing practice
Wednesday - 30min AM bike, 20min PM elliptical max incline-resistance 8, 30 min walking 12incline 3.0 speed- another very fatigued day. Felt sick & weak after PM cardio.

As I prepare for my final week, so many emotions are happening from being excited, nervous and anxious all at once! I am truly feeling ready and so proud of how hard I have worked and what I have put into each workout and each day to help me reach my goals. I compete solely for myself and to set personal challenges and goals. At this rate I will be exceeding my goals if I maintain focus and keep working as hard as I have been.

I will be working over the next few days to share with you day by day how I am feeling and my progress as I am heading into the most important week- Show Week! Just days away until I step on stage at the 2010 Arnold Sports Festival! Wow I can't believe I have chills just from typing this. Thanks for allowing me to share this experience with all of you!

So I guess The "terrible twos" can be rewarding as well as challenging!

Kim Cory Home on The Arnold Stage!

2010-02-23T16:16:00.000-05:00

I recently had the opportunity to be interviewed by IFBB Pro Julie Lohre on my upcoming competition in The Arnold Sports Festival. Check out the link below on to hear more about this interview!

http://julielohre.blogspot.com/2010/02/kim-cory-at-home-on-arnold-stage.html

Imma Be Mighty, Rockin' at Three!

2010-02-10T21:28:00.001-05:00

Kim Cory Stats:
1/4/10
131.63lb
101.4lbs lean mass
30.2lbs fat

2/6/10
126.43lbs
103lbs lean mass
23.43lbs fat

A few weeks ago I talked about some of the methods I use for weight training, cardio and recording progress in my article http://kimcoryfitness.blogspot.com/2010/01/it-kicks-at-six6-weeks-until-arnold.html. Of course I love to see the changes in the way I look in the mirror, and how my clothes are fitting, but I really want to see the numbers through Bod Pod testing. After having a Bod Pod I get motivated to either work harder or receive confirmation the work I am doing and how I am doing it is paying off. Curious to know more about what Bod Pod is and how it works visit this website: http://www.bodpod.com/products/faqBodpod

I typically have 3-4 Bod Pod test through the 10-14 weeks of my contest prep. My last test was taken on 1/4/10 and my most recent test was taken on 2/6/10. Just a little over 30 days of dieting and tracking everything I am doing I have lost 5.2lbs, ADDED 1.6lbs of lean mass and dropped 6.1lbs of fat! Now these are numbers to be proud of and a true test of how not OVER doing dieting or training pays off.

My goal through this entire contest prep is to maintain as much lean mass (muscle) as I can possibly hold onto all while shedding away the fat. In essence I am working hard on maintaining an extra clean diet, adding in extra cardio to eliminate the fat, specific weight training to build and maintain strength , but with just the right amount. Not only do I want to look good and see the changes, but most importantly I want to feel great! If you overdo anything I promise you will not feel or even look how you want. What I have found intriguing is by being a vegetarian, not over consuming protein or taking unnecessary supplements, I am still able to make progressive changes. Makes you question the notion of eating a lot of protein to build muscle, doesn’t it?

I highly encourage anyone who is on a weight loss program, contest prep or looking to improve overall conditioning to take it upon yourself to track what it is you are doing and have unbiased testing done like Bod Pod. This will help you to evaluate your progress and seeing the numbers is believing. Don't be fooled by friends, trainers or workout partners with their opinions or allow them to bestow upon you their idiocy that doing one thing over the other is what you should be doing. Learn and understand why and how it will best impact the results you want to see.

So how did I do this in 30 days? I will share with you my diet, workout and supplements. I want to make it clear that I am a natural athlete. Over the past few years I have been brainwashed to believe supplements and consuming large doses of protein were going to enhance and make all the difference. I was wrong. Most of these supplement companies thrive on convincing you in order to loose fat or gain muscle you must take X, but the truth is genetics, controlled diet and type of training are ultimately what determines the difference. Here is what I am currently taking each day to maintain a safe and healthy balance.

Daily Supplements:
Morning
1tsp. creatine (health benefit of creatine): http://www.alive.com/4701a12a2.php?subject_bread_cramb=7
1 serving of branch chain amino acid capsules (why BCAA)? http://www.truestarhealth.com/Notes/2815001.html
1 B Complex
1 500mg Vitamin C

Afternoon
1 tsp. creatine after weight training
1 serving of BCAA's

Evening
1 B Complex
1 500mg Vitamin C
1 Calcium +D
1 Multi Vitamin
2 Fish Oil

Diet:
My diet has remained the same since I began my contest prep 6 weeks ago. As long as I am seeing progress and changes there really is no need to change the foods I eat. There is not one magic food over another. It truly is about enjoying what you eat so you will want to eat your food and you will not be as tempted to binge. Ultimately it's comes down to calories, but keeping your fat in check at the same time. As the weeks go on I adjust my calories and that is it. For example in one of my meals I may have oatmeal, pumpkin and protein powder together. I will go from eating 1/2c oatmeal to 1/3 and if needed, down to 1/4c. It just depends on my progress from week to week. Besides calories the only other thing I switch up from time to time is my last meal, but from 5weeks out it remains the same. I really try to keep my calories the lowest in the evenings. Here is what I eat everyday-YES everyday!

Meal 1:
1-low carb yogurt, 3/4 cup frozen strawberries, ½ c unsweetened Almond Breeze and ½ c fiber one cereal- 200 calories

Snack 1:
Apple -100 calories

Meal 2:
4 cups spinach salad with 6 spears of Asparagus
3 oz tuna
2 tbsp. light sesame ginger dressing
275 calories
Grapefruit- 100 calories

Meal 3:
1/4c c brown rice, light tofu, 1/4c black beans, 1/4c lentils & 2 tbsp. salsa -
285 calories

Meal 4:
1 scoop protein powder, 1/2 c oatmeal, 1/3 c pumpkin -285 calories

Meal 5:
4oz fish and 2 cups broccoli or 2 cups green beans
oasis jalapeno hummus 2tbs 33cal, 1gfat, 4g carb-0sugar, 95mg sodium
150 calories

Snack- plain salt free rice cake with 1tbsp pb2 -60 calories

Daily total =1455 calories

Training:
My training is pretty consistent. I weight train twice a week and there is a reason for only twice a week. I touched on it briefly in my last post, but will write a separate article on the theory of time under load style training and a breakdown of my actual weight training program. On average I conduct 60min of cardio each day switching between high intensity i.e. Tabata's : http://kimcoryfitness.blogspot.com/2010/01/so-what-is-tabata-training-anyway.html moderate intensity and steady state. I suffer from knee and joint pain when I run too much, so I replace running with spinning or the elliptical and no more pain. Here is a sample of my training from this previous week.

Thursday- 45min AM cardio-30min AM elliptical max incline(20)-resistance (8) & 15min walking backward on treadmill 12 incline/2.0 speed. 15min PM cardio Tabata on the Rower.
Friday- 50min AM cardio-25min elliptical max incline(20) resistance( 8), 2000m rowing 8min 46 sec & 15 min walking incline 12 speed 3.0.
Saturday- 30 min AM bike +4x20 no weight squats after cardio.
Sunday-50min AM cardio-20min elliptical 2:1 intervals 2min 10 incline:1min 20 incline resistance (6) for entire 20min, 15min stepper 2:1 interval level 6 for 2min & level 8 for one min &15min recumbant bike level 3- PM weight training-incorporating negatives & 20 min posing practice.
Monday-30 min AM cardio interval bike +4 x20 no weight squats. 40min PM cardio- 20min elliptical incline (20) resistance (9), 10 min walking incline 12/3.5 speed &10min walking backward 12incline/ 2.0 speed.
Tuesday- 45min AM cardio- 10min recumbant bike, 2:1:2 intervals 2min walk, 20 deep squats, 2min run. after each interval adjust incline 2% up to 10% walk 3.5 speed, run 6.5speed for 25min & 10min elliptical 10incline resistance 4.- 30min PM bike steady state- 15min posing practice
Wednesday-30 min morning bike, PM weight training-incorporating supersets. 15min PM cardio Tabata on the Rower after weight training.

Finally music is a HUGE motivator for me. Sometimes I will listen to the same song 3 times during a workout! I love hip hop and dance music the best. Here are my top favorite songs I listen to everyday. Some you probably have not heard of before, but if you listen to XM radio I find the best cardio songs on channel 81 BPM:)

Shut it Down - Pitbull & Akon
Imma Be- Black Eyed Peas
I Wanna Rock - Snoop Dog
Fine Print- Nadia Ali
Hot (Play &Win)- Inna
You and I- Medina

It Kicks at Six...6 Weeks Until The Arnold!

2010-01-20T14:55:00.000-05:00

Now that I have competed a few times and keep notes of everything from how I feel, to exercise and what I eat, I have learned a lot along the way about myself and how my body reacts. Just like previous times before between 8-6 weeks out are always the toughest for me. It's still far enough away that you have to be "smart" about not overdoing it with your training and diet, but there's that inherit sense that it's time to work and work hard! Your body is fighting you in every sense of the way both physically and mentally. When this happens I always know good changes are happening. The toughest weeks usually always bring me great rewards.

I have to admit this past week was extremely trying on my nerves as I had added stress professionally all while trying to keep my energy levels up to give my training all that it deserves. Sometimes being moody or fatigued is a good indicator you are pushing hard and your body is pushing just as hard to change. As I look at my body comp readings from my Tanita Scale in which I will get into later, I am so impressed with the changes made in these two weeks. I have lost 2.3% of body fat, gained 1.8lbs of muscle and lost 1.6lbs of body weight. What this means is I am trading body fat for muscle! Of course I would love to see the number on the scale go down for body weight, but this is the first time ever I have actually gained muscle while dieting. I guess those high intensity weight training sessions are paying off.

My husband Kevin has been teaching me to think differently about weight training. I am finally learning it's about maximizing your efforts during a workout. I have been focusing on a unique technique of slow and controlled strength training to achieve maximum strength and conditioning. The basis of this exercise is to move the weight slow and controlled. For example 10 seconds up and 10 seconds down, but never fully locking out or resting until failure. With enough resistance the muscle fatigue will become so intense and the set should not last longer than 2 minutes. This method is taxing, challenging as well as motivating.

Each time I train we switch it up from supersets one workout, negatives the next and even drop sets. It may not sound intense, but just like the article I wrote the other day about Tabata training it is similar in many ways. You've got one shot to make it count, so you better push as hard as you possibly can all while maintaining control of the weight. It's one set-period and you work your entire body in one workout!

I started by doing this technique 3 times a week, but quickly realized I was not allowing recovery time or giving my body the ability to grow. Now I have backed off to 2 days per week and the results are amazing. That's right just 2 days a week of INTENSE weight training and look I am still gaining muscle and most importantly strength! This is tough to achieve when your caloric intake continues to drop which ultimately may affect your energy levels. I have to say I am loving my training and get so excited to see my weight, strength as well as number of repetitions continue to grow each time. It makes me push harder to keep reaching my goals.

Preparing for a competition is about not only working smart, but thinking smart. I am very organized with charts, weekly meal plans, progress tracking, exercises and even tracking feelings. Ultimately all this information becomes my guide and example for each time I compete. As I mentioned above I use a Tanita Scale to help me track my body composition.

For a long time I have wanted to be able to track my progress on a daily and weekly basis that would give me accurate and unbiased data unlike body calliper testing. I still believe to get the most accurate readings are through Bod-Pod or hydrostatic weighing. Since some of these options are unavailable or costly, this is why the Tanita Scale is the next best solution for tracking progress and accuracy. Having a Tanita Scale during contest prep helps me monitor changes and progress with body fat% as well as muscle loss or gain. I would recommend it to anyone who is not only a competitor, but anyone who is serious enough about weight loss and overall health. By having this information available to me daily allows me to adjust exercise levels as well as diet. Besides my heart rate monitor it's the one tool I use all year long!

So, what is a Tanita Scale? It is a state of the art scale that measures your Weight, Body Fat%, Body Water%, Muscle Mass (nice), Physical Rating, BMR (This is the calories you need to survive through a day.), Metabolic Age (sweet), Bone Mass, and Visceral Fat (This is the fat you have around your stomach and organs.) With just a click of a button this scale is very simple, quick and easy to use. If you are just looking for your body weight and not all the other info, you can get just that.
Check out Amazon for the best pricing on the Tanita Scales. Here is a link to the one I have and am very happy with it: http://www.amazon.com/Tanita-BC533-Innerscan-Composition-Monitor/dp/B0007Y6BS4

To wrap up this week's report I am feeling stronger and more confident each day. Not much has changed with my diet other than reducing my calories by 100 and slightly increased my cardio. Since I have pain in my knees and joints after a lot of running I replace running a few times a week with spinning, but have also added in Tabata's 2 times a week. It is also now time to begin posing practice:) Thanks again for allowing me to share my thoughts and experiences with you! I look forward to sharing more details next week.

So, What is Tabata Training Anyway?

2010-01-18T22:42:00.000-05:00

How beneficial and effective can just 4 minutes of intense exercise really be? I would say you are questioning this theory, then you have never really trained or pushed yourself as hard as you may think you can. Trust me after these 4 minutes you will never be asking this question again! This type of training is not only taxing on you physically but also mentally. So what is it, where did this style of training come from and what are the benefits?

The High Intensity Interval Training (HIIT), also known as the Tabata Protocol, was developed by the head coach of the Japanese speed skating team. It was named after Dr. Izumi Tabata because Tabata and his team (at the National Institute of Fitness and Sports in Kanoya, Japan) studied the speed skating coach's workout to determine the optimum protocol. You can find more on the study published in the journal- Medicine & Science in Sports & Exercise

In his study Dr. Tabata concluded (HIIT) type of training is more efficient and effective than steady state/endurance cardio. In addition to it being more effective, it has also been proven to improve aerobic and anaerobic endurance levels. The whole session last 14 minutes and comprises of a 5 minute warm up, 4 minutes of intense exercise and a 5 minute cool down. During the 4 minutes of (HIIT) conduct 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes. After just 6 weeks of testing, Dr. Tabata noted a 28% increase in anaerobic capacity in his subjects, along with a 14% increase in their ability to consume oxygen (V02Max). These results were witnessed in already physically fit athletes. The conclusion was that just four minutes of Tabata interval training could do more to boost aerobic and anaerobic capacity than an hour of endurance exercise.

It's important to remember the 10-second rest periods in the Tabata workout. It is needed, both physically and mentally. This workout goes very quickly due to the brief switching back and forth of intense work and rest, so put everything you've got into it for maximum benefits. This is what allows you to psychologically train at such an intense level...isn't this what interval training is all about?

You can really be creative and fit Tabata workouts into your exercise routine. If you are new to this type of training or working to build your cardiovascular endurance, you may want to ease your way into this style of training. My suggestion would be to start with 4 intervals of 20 seconds of intense exercise followed by 10 seconds of rest. You can begin to challenge yourself and keep increasing the number of intervals until you finally reach achieving all eight. Just Rembmer to always use a stop watch or clock with a second had to keep you on track!

There are many different types of exercises you can conduct during Tabata's like sprints, cycling, rowing, air dyne, jump rope, stepper or any other form of exercise to get the intensity you need. Just after a few sessions each week of (HIIT) will offer plenty of intensity and the ultimate conditioning!

Enjoy and let me know how you have started to incorporate Tabata's in your training routine. Would love to know how you felt after your first time.

Feeling great at eight...8 weeks till the Arnold!

2010-01-13T22:22:00.000-05:00

Eight weeks out really sets the tone, pressure, expectation and time to really kick everything into gear! I'm not sure what or why it happens, but it's like your mental alarm clock begins to go off and is screaming at you to get serious. It's not that I have not been serious since the day after thanksgiving, but 8 weeks out is truly a turning point for me every time I compete. It's like realizing your wedding day is just weeks away and you want everything to be perfect, so you go into bridezilla mode. You begin to do everything you can so your special day is just how you imagined it would be. This is exactly how I envision stepping on the stage. It's the one day I get to show my confidence and be proud of the changes I had made from the previous competition and am so happy with my entire look.

This week was one of the most mentally challenging weeks for me professionally. Many times I wanted to go home and get into bed and pretend the day never happened, but I found the strength to put work aside so I could focus on my other passion. I actually had a few great days in the gym where I increased my strength, endurance and overall outlook.

One of my goals for the week was to challenge myself after heavy weight training to immediately go to the rower for a 2000m race & beat my time at least by 15 seconds. To my surprise I actually beat it by 68 seconds! I went from 9min and 21sec to 8min and 53sec. To me this was a HUGE accomplishment! First it meant my endurance was improving and second I was getting stronger by pulling harder and faster so I could beat my time. Each week I challenge myself to set fun small goals like this to keep me motivated and pushing hard...it's all about having some fun while competing against myself.

For the next 7 weeks I will share with you some of my stats, thoughts, experiences and challenges I faced during the week. Of course the one thing I always get asked is what are you eating? I will also share with you my diet for the week and the type of exercises I am doing. For those of you who really don't know me all that well, it may come as a surprise that I am a vegetarian (lacto-ovo) and a figure competitor. Many are skeptical of this type of diet and claim it is tough to be successful without eating meat, and I am here to prove them wrong! I feel better than I ever have before and physically ready for this challenge.

Stats:
Weight- 128.6lbs (from week 9 to 8 I lost 1.6lbs, .5% body fat and maintained my lean mass:)

Diet:
Meal 1: 1 low carb yogurt, 1 cup frozen strawberries, ½ c Silk light soy milk and ½ c fiber one cereal
Snack : Apple -100 calories
Meal 2: 4 cups spinach salad with 4 oz Fish and 6 spears of Asparagus /2 tbsp. light honey mustard Grapefruit
Meal 3: 1/4c c brown rice, tofu, 1/4c black beans, 1/4c lentils & 2 tbsp. salsa
Meal 4: 1 scoop protein powder, ½ c oatmeal, 1/3 c pumpkin
Snack : low carb wrap with 1 tuna packet and 2tbsp hummus – My favorite new find this contest prep (oasis jalapeno hommus 2tbs 33cal, 1gfat, 4g carb-0sugar, 95mg sodium from Whole Foods)
Meal 5: 1 egg, 1/2 c egg whites, 1 morning star sausage, ¼ c mushrooms, ¼ c onion and peppers & 1/8 c fat free cheese
1755 calories

Training:
Thursday- 20 min morning bike w/ 4x20 no weight squats, heavy all over body weight training PM, 2000m rowing 9min 21 sec 20 min and walking 3.5 speed with 1 min interval incline. Incline each min until max & then work back down all while SQUEEZING my glutes!
Friday- Off
Saturday- 60 min cardio- 5min warm up, 10- 1:1 sprint interval @ 8.5speed, during 1 min low intensity straddle belt with 20 deep squats for 30sec then rest 30sec . 10min of walking @ 7 incline 3.5 speed followed by 20 min recumbent bike level 4 avg. speed 80mile.
Sunday- Heavy all over body heavy weight training afternoon, 2000m rowing 8min53sec, 30 min Arc Trainer (incline 10 resistance 25)
Monday- 20 min morning bike w/ 4x20 no weight squats/ 45 min evening cardio-30 min 1:1 interval on stepper- 1 min level 6: 1 min level 8 (5min warm up/5min cool down) 15 min walking 8 incline 3.5speed-focus on squeezing glutes.
Tuesday- All over body heavy weight training- 40 min evening cardio-moderate intensity. Walking 20 min incline 8 speed 3.5, 20 min recumbent bike level 6 avg. speed 86mile
Wednesday- 60 min evening spinning

Why do I compete?

2010-01-10T19:50:00.000-05:00

Many times I get asked the question why do you compete? It's not just a reason or an answer, but simply a passion. A passion to challenge myself both mentally and physically. A passion to set goals and reach achievement. A passion to learn about myself and define what I want to achieve. A passion to embrace change and see results from hard work, dedication and commitment.

Being in a sport means to be competitive between two or more persons, but in the sport of figure you are competing against other women sometimes as many as 30. Each of these women have trained just has hard, dieted just as hard and are in it to win it just as much as you are. What makes me successful in any competition I commit to is setting expectations for myself , staying positive and continuing to develop who I am and what I want to be. Of course this is a competition against others, but ultimately I am competing against MYSLEF! At the end of the night when the lights go out, the spray tan washes off, I get a shower after two days, and finally get to indulge in foods I have been craving, I ask myself are you proud of what you set to accomplish and was the personal reward worth it. I may not win every time in the eye of the judges, but I have won if I have improved, developed and am proud of what I have accomplished for myself. This is what keeps me going, what keeps me motivated and what keeps me in the sport of Figure Competing.

Today marks not just the weeks, but days until I compete in the 2010 Arnold Amateur Classic on March 4th. 52 days to be exact! I want to share with you my thoughts, experience and changes as I persevere to be the best I can be. If there is anything you want to know please just ask. Those who never ask or never try will never gain knowledge or power. Hopefully telling you my story will help you to get to know me in a way you would never have known.

Stay tuned...more thoughts coming soon! For now thank you for reading and thank you to those who support me. Having an amazing support system determines whether you find the strength to continue reaching your goals and feeling confident about your decisions.

Kim's Top 10 Tips To Healthier Dining Choices

2010-01-08T21:59:00.000-05:00

Do you dine out all the time and use that as an excuse not to make healthy choices at a restaurant? Even when you're dining out, you can make healthier choices. If you are looking for a long-term healthy weight-management plan, then you will ultimately need to change your lifestyle and how you approach food even when eating out. Here are my top 10 tips to help you eat out without thought.

1. Ask your waiter to hold the bread! Snacking on the bread at the table while
waiting for your meal to arrive can quickly turn into a meal itself.
2. Order water instead of soda. Not only is the sugar in soda bad for you, but
will save on your wallet. If you are really wanting something other than
water try coffee, un-sweeten ice tea or fat free skim milk.
3. Look for items on the menu which offer healthier options or smaller portions.
4. Ask to substitute those fries for a small house salad or other vegetables.
5. When ordering a salad always ask for dressing on the side and make sure to
ask for light or fat free dressing. By dipping your fork each time you want
dressing will actually help you to use less.
6. Ask your waiter to cook your foods in a particular way. For example please
ask to not cook my vegetables in butter or could I have grilled chicken,
shrimp, fish instead of fried.
7. Remember portion control when eating out. Many times restaurants give
you enough food for 2 meals. Try to challenge yourself and ask for a to go
box in advance, then put part of your meal in the box before you even begin
to eat!
8. Choose restaurants you know will offer healthier options and will prepare
your food just how you deserve it-clean! It’s ok to repeat the same
restaurants week after week, because this way you know you will be
satisfied and can keep on track with your plan.
9. Avoid foods cooked in cream sauces, heavy dressings, or fried as they tend
to be high in fat and calories.
10. If you must have desert or this is your treat for the week, then get it! I
know this sounds crazy, but it is better for you to order desert out then
buying an entire cake from a store. This will limit you to one serving and
eliminate from eating more later.

Holy Moly Guacamole

2009-12-27T10:43:00.000-05:00

I love finding easy to make healthy recipes. Hungry Girl is one of my favorite resources to find delicious guilt-free recipes that use simple ingredients. Visit her online at: http://www.hungry-girl.com for all her products and while your there make sure to click on the news link. There are many great topics discussed here on diet, nutrition and recipes.

I received Hungry Girls newest product Supreme Makeovers for 50 Foods you Crave recipe cards for Christmas and absolutely love this product. Not only are there photos for every recipe, but there are multiple categories such as breakfast foods, fast food & restaurant favorites to party recipes. Here is a link where to purchase the recipe cards online: http://www.amazon.com/Hungry-Girl-Chew-Right-Thing/dp/031261036X?ie=UTF8&s=books&qid=1257444091&sr=8-1

Guacamole has to be one of my favorite party foods, so I decided to give this recipe a try and it is fabulous! If you are looking for a healthy recipe to share at your New Year's eve party I suggest you make the Holy Moly Guacamole, just don't be frigtened by the peas. Why wait until New Year's day to start your healthy eating plan when you can begin now.

Holy Moly Guacamole
1- 15oz can of no-salt added peas*
1/2 c mashed avocado-about 1 medium avocado
1/3 c chopped tomatoes-optional
1/4 c chopped onion
1/4 c fat free plain yogurt*
4 tsp. lime juice
1/2 tsp chopped garlic or 1/4 tsp garlic paste
1/2 tsp. garlic powder
1/4 tsp. salt substitute*
1/8 tsp. black pepper
1/8 tsp. cumin
1/8 tsp. chili powder
optional- chopped cilantro, tomatoes and jalapenos

Place peas in a medium bowl and mash thoroughly with a potato masher or fork.

Add avocado, yogurt, lime juice, garlic powder and seasonings, mash until all ingredients are blended.

Stir in tomatoes, onion and other optional ingredients.
Makes 6 servings
each serving = 1/3 c: 78 calories, 3g fat, 10.5g carbs, 3.5g fiber and 3.5g protein

*ingredients I alerted to reduce sodium/sugar

Is It Time To Evaluate What You Eat For Breakfast?

2009-12-20T20:09:00.000-05:00

I find it interesting how we associate certain foods with breakfast. Sugary cereals, pancakes and waffles smothered in syrup. Let's not forget sausage, bacon, ham and eggs are the foods that appeal to many people. These foods are high in sugar, starches, saturated fat, and sodium but low in fiber, protein and healthy fats. If properly chosen, foods for breakfast can provide you with the energy you need and lots of vitamins and minerals to help keep you healthy.

Not all foods are good for you and choosing the wrong foods can turn a healthy breakfast into a high-calorie, nutrient-poor breakfast quickly. The key to a healthy meal is to remember a proper balance of healthy fats, fiber, protein and low glycemic carbohydrates. Have a bowl of hot oatmeal with fresh berries and chopped walnuts. Not sweet enough? Add just a dab of sugar free syrup or a teaspoon of splenda brown sugar blend.

Don't forget to add fruits and vegetables to your breakfast. They are low in calories and rich in nutrients. You can always add vegetables like peppers, onions, mushrooms and tomatoes to omelets. Try having a grapefruit, orange or an apple with a slice of whole grain toast and natural peanut butter? Add berries, raisins, or bananas to your whole grain cereal.

What about fat? Healthy fats are not only good for you, but will leave you feeling fuller longer. Remember to add almond butter or natural peanut butter to whole grain toast or a handful of chopped walnuts in your cereal. The same applies to fiber. Eating fiber rich foods are not only good for your digestive system, but can also help control cholesterol levels. Choose whole grain breads, oats, and unsweetened cold cereals like shredded wheat. Also add in good quality protein into your meal. For example non-fat yogurt, eggs, whole grain breads, oats, protein powders and even natural peanut butter.

Skipping breakfast should never be an option. Regardless if you are in a rush or you think skipping breakfast is a good way to cut calories, something small and healthy is still better than nothing at all. People who skip breakfast are more likely to be overweight, probably because when they finally eat it is too much food in one sitting which is known as overeating. You can have a healthy breakfast and still feel satisfied. Here is one of my favorite recipes that I can eat either for breakfast or dinner!

Cinnamon Roll Protein Waffles:
1/2 c old fashion oatmeal
2/3 c liquid egg whites
2 scoops protein powder (my favorite BSN Cinnamon Roll)
1 banana-optional
1 tbsp. chopped nuts (I use walnuts)-optional

Cook oatmeal first. Once oatmeal is cooked add in egg whites, protein powder and chopped nuts. Stir all ingredients to make a batter. Using a waffle maker or skillet, pour out 2-3 spoon fulls of batter. Cook as you would regular waffles or pancakes. When done slice a banana on top and top it off with sugar free syrup. Absolutely YUMMY

Apple Delight

2009-12-02T16:14:00.000-05:00

After I talked about the yummy meal I was enjoying on Facebook yesterday, I had many of you ask for the recipe so here it is. I must admit it is one of my favorite healthy snacks and leaves me feeling satisfied. Let me know what you think.

Apple Delight
1 low carb wrap- small approx. 80 calories
1 apple cut into slices
1 tbsp. natural peanut butter
Dash of cinnamon
Drizzle of sugar free syrup
Spread peanut butter on wrap followed by the apple slices and then top with cinnamon and sugar free syrup. Wrap it all up and enjoy!
Approximately 250 calories.

6 Benefits to Strength Training

2009-11-30T16:45:00.000-05:00

If you knew that a certain type of exercise could benefit your heart, improve your balance, strengthen your bones, and help you lose weight as it made you look and feel better, wouldn't you want to get started? Well, studies show that strength training can do all of that and more. Strength training is not just about bodybuilders lifting weights in a gym. It can benefit people of all ages and may be particularly important for people with health issues such as arthritis or a heart condition.

Strength Training: The Benefits
Yes, strength training will add definition to your muscles and give you a more fit and toned body. But working out with weights does so much more:

1. Strength training protects bone health and muscle mass.
Did you know that you begin to lose about 1 percent of your bone and muscle strength every year? One of the best ways to stop, prevent, and even reverse bone and muscle loss is to add strength training to your workouts.

2. Strength training makes you stronger and fitter.
Strength training is also called resistance training because it involves strengthening and toning your muscles by contracting them against a resisting force. There are two types of resistance training:
• Isometric resistance involves contracting your muscles against a non-moving object, such as against the floor in a push-up.
• Isotonic strength training involves contracting your muscles through a range of motion as in weight lifting.
Both make you stronger and can get you into better shape. Remember that with strength training your muscles need time to recover, so it should only be done on alternate days.

3. Strength training helps you develop better body mechanics.
Strength training has benefits that go well beyond the appearance of nicely toned muscles. Your balance and coordination will improve, as will your posture. More importantly, if you have poor flexibility and balance, strength training can reduce your risk of falling by as much as 40 percent, a crucial benefit, especially as you get older.

4. Strength training plays a role in disease prevention.
Studies have documented the many wellness benefits of strength training. If you have arthritis, strength training can be as effective as medication in decreasing arthritis pain. Strength training can help post-menopausal women increase their bone density and reduce the risk of bone fractures. And for the 14 million Americans with type 2 diabetes, strength training along with other healthy lifestyle changes can help improve glucose control.

5. Strength training boosts energy levels and improves your mood.
Strength training will elevate your level of endorphins, which will make you feel great. As if that isn’t enough to convince you, strength training has also been shown to be a great antidepressant, to help you sleep better, and to improve your overall quality of life.

6. Strength training translates to more calories burned.
You burn calories during strength training, and your body continues to burn calories after strength training. More calories are used to make and maintain muscle than fat.

Strength Training: Getting Started

Please don't limit yourself to thinking that lifting weights, expensive machines, or gym membership is the only way to do strength training. You can incorporate all kinds of strength training in your own home by using light weight dumbbells, resistance bands, exercise balls and your own body weight!
Who doesn't want to look better, feel better, and live a longer, healthier life? So what are you waiting for? Get started now with a complete workout program that includes strength training.

Building Good Eating Habits for Children's Health

2009-11-17T12:22:00.000-05:00

What you teach your kids can play a key role in ensuring that your child makes good choices for healthy snacks and meals in the future.

Healthy eating habits are often established at a very young age. Parents, Grandparents or Caregivers play the role on influencing what kind of eater a child becomes. But setting up a child with a lifelong commitment to healthy eating doesn’t have to mean spending hours teaching your child about nutrition.

Children’s Health: Setting the Right Example

The great news is that you can incorporate healthy snacks and meals into your daily life with just a few simple strategies.

Start early. Even before your child takes his first bite of solid food, you can establish taste preferences. Start early in infancy and each day, with each meal choice, show kids that eating healthy is just a way of life! Research has found that breastfeeding can be the foundation for developing nutritious habits. Infants have a taste for sweet and salty things. If they’re given sugary drinks and other unhealthy foods early on, they’ll be more prone to obesity later in life.

Offer nutritious choices and variety. Try offering a variety of fruits and vegetables. It’s very important to introduce a wide selection of healthy snacks and meals to your young child. If they’re continually exposed to healthy choices, they are likely to eventually incorporate them into their diets and will begin to make better choices when they are away from home.

Don’t give up if the food is rejected. Even if your child rejects healthy foods, repeated exposure will encourage a child to eventually incorporate them into his or her routine. It usually takes 3-4 times of trying a new food before accepting it. Try giving your child a vegetable on her plate at lunch and dinner every day! If your child refuses to eat a certain food, don’t just give up and stop offering it, keep offering it and keep trying everyday, and if they don’t eat it, you can! Remember you are setting the example here.

Turn off the TV. Strange as it sounds, one way to get your child to eat their veggies may be to turn off the TV. A recent study found that adolescent children who ate meals in front of the television without their families consumed significantly fewer vegetables, grains, and calcium-rich foods and had higher intakes of sugary sodas, compared to children who did not watch TV during meals. Notably, however, the children who had family meals in front of the TV were found to eat more healthfully than those who didn’t have regular family meals at all.

Practice what you preach. Children’s lifetime habits come largely from the daily choices they see their parents make. What we learn and our exposed to on a daily basis is from our environment! Overweight parents who live on fast food can't really expect to have slim, healthy kids. Your children watch every move you make and if it’s ok for you why is it not ok for them? Begin by eating healthily in front of your kids, and if you must have ice cream wait until the kids go to bed or set a special date with your children to have it together. Both of you will appreciate and enjoy having a special treat if a plan is made together instead of indulging daily.

Healthy Snacks and Sugary Treats: The Right Approach
Unhealthy foods, such as those high in sugar and fat, are often used as “reward” foods for children who have completed their homework or cleaned their rooms. Leave these foods for special occasions instead of rewards. Of course some foods are unhealthy than others, but all foods can fit into a healthy diet. Foods that are high in sugar and fat, such as brownies, cake, and chips¬, are foods should be left to enjoy occasionally!

Educate your children on the appropriate serving size for the sugary foods, and demonstrate that pigging out is never an option. Explain and show them by eating healthy foods each day means it’s ok to go out for ice cream on Friday night-just be mindful of how much ice cream you are eating! You want to teach your children how to make good decisions from what's right and what's wrong, so remember to include a healthy lifestyle into that education.

Fighting The Holiday Season Bulge!

2009-11-09T16:14:00.000-05:00

Ah yes, the holidays. Ever feel like the time between Halloween and New Year's is just one big eatfest? Ugh. It seems like this time of year many people ignore everything they know about healthy eating and just tell themselves that they'll just have "a little' of that and "a taste" of that. Then January comes and along with it an extra 5 - 10lb. weight gain.
Don't be one of those people! You CAN get through the holiday season without gaining weight. Even if you slack off on your workouts a bit as long as you maintain healthy eating habits you can avoid the dreaded holiday bulge. Here's how:

• ALWAYS eat something before going to a holiday party. The plates of appetizers and dessert trays will be far less appealing if you eat a healthy meal at home beforehand. Even if you just have a protein bar in the car on the way there, that's better than going to the party hungry.

• Watch the alcohol intake. You can pack on serious calories with alcohol. And it's not just obvious things like eggnog. Beer, wine and mixed drinks are all loaded with calories. If you really want to have a drink then consider it a cheat and have just ONE light beer or wine spritzer. This means no more alcoholic beverages for the rest of the week.

• When attending something like a holiday meal with family and friends, offer to make something to bring and make it a clean eating item. I think people actually appreciate having a healthy alternative to all the junk that's usually served at Thanksgiving and Christmas. Most people won't even realize it's clean eating!

• Avoid "emotional eating"! It's stressful this time of year with all the shopping, worrying about expenses, visiting relatives, finding the perfect gift, traveling, etc. Many times when we're stressed we overeat and don't even realize it. Find some time to just relax with a cup of tea or call a friend who always makes you laugh.

• Keep up the exercise. I know it's tough this time of year to fit in exercise with all the gazillion things there are to do. Even if you just have time to walk a few times a week, that's better than nothing.

• Weigh yourself daily. Some people advise against this but I've found it's the best way to keep myself in check. It's too easy to go into denial mode and just ignore the scale. And wouldn't you rather know if you're starting to gain weight now when you might have a pound or two to lose or wait until January, step on the scale and realize you've packed on 10 lbs?

Heart-Healthy Family Diet Tips

2009-11-04T16:44:00.000-05:00

When it comes to enhancing heart health, your diet plays a huge role. We all have heard the phase “You are what you eat” which is why, when your diet is high in saturated fats, trans fats and sodium, you significantly increase your chances of developing high blood pressure, high cholesterol, and cardiovascular disease. You also have increased your chances in gaining weight, which could further jeopardize heart function.

So how can you make your diet more heart-friendly and still please your family's taste buds? Fortunately, all you need to do is make a few simple tweaks.

1. First, eliminate or, at the very least, limit processed foods like chips, cookies, and crackers, which are often loaded with fats, sodium, and other unhealthy ingredients. Stock your kitchen with whole grains, fruits, and vegetables instead. "Unlike processed foods, these whole foods are usually low in calories but high in fiber, so they'll fill you up on fewer calories which could help you maintain or lose weight. Be weary when buying whole-grain foods like cereals or breads, make sure the label says "whole" and each serving contains at least three grams of fiber.

2. Protein is also an important part of any diet. You get valuable nutrients from protein, but understand there are “unhealthy” proteins. Healthy protein sources include lean cuts of meat; such as skinless chicken breasts; fish, especially fatty fish like salmon, tuna, and herring; low-fat dairy products; eggs; nuts; beans; lentils; and tofu. Caution: Protein sources can be high in calories, so don't go overboard. Think of protein as an enhancement or bonus to your meal, and not the entire meal.
For optimal heart benefits, eat six to eight ounces of fish per week and even try going meatless two days a week.

3. Why worry about saturated fats? Plain and simple, they're bad for your heart and your waistline. They can raise your cholesterol, which increases your risk for heart disease and stroke. You'll find saturated fats mainly in animal products especially in red meat, so limit your intake of red meat to no more than twice a week. Also (look for words like round, loin, sirloin, or 90 percent lean) when selecting red meat and low-fat cheeses, and low-fat or skim milk for dairy products.

Trans fats are also dangerous to your heart, as they raise the “bad” LDL cholesterol levels, and lower the “good” HDL cholesterol levels, all which increases your risk for heart disease. They're usually found in fried foods; processed baked goods like cookies, pie crusts, and pastries; and stick margarines and shortenings. You can spot them by looking for the words "partially hydrogenated oil" on the ingredient list.

Your body, though, does need fat, so focus on monounsaturated and polyunsaturated fats, both of which can boost heart health. Look for them in peanut butter; fatty fish; vegetable oils like olive, canola, and peanut; avocados; nuts; and seeds.

4. Watch those portions, or you could risk gaining weight. One portion of meat, for instance, is three ounces, or about the size of your fist; a serving of nuts is an ounce, or about a handful.

To make it easier to eat less, use smaller bowls and plates. Also fill half your plate with veggies. By having half of your plate loaded with veggies, this will help fill you up and leave less room to overeat on all the other stuff on your plate. But always remember to include healthy proteins and grains on your plate.

5. Finally, know that how you prepare meals can affect how heart-friendly they are. Baking, broiling, and roasting are the healthiest options, while frying, especially in butter, is one of the least heart-friendly cooking methods. And rather than seasoning your meals with salt, try replacing it with herbs and spices like oregano, garlic, and any variety of Mrs. Dash no salt added seasonings.

It may take a little effort to make these switches, but the long-term health payoff for your and your family will be well worth it!

The Lifelong Benefits of Exercise

2009-10-19T11:54:00.000-04:00

Stop procrastinating and start exercising! The benefits of physical activity are too great to ignore.

Did you know that people with high levels of physical fitness are at lower risk of dying from a variety of causes? So when your hear feel younger, live longer it's not just a slogan, it means there are actual benefits of regular exercise.

What the Benefits of Exercise Mean for You
Recent research shows great news! Exercise enhances sleep, prevents weight gain, and reduces the risk of high blood pressure, stroke, type 2 diabetes, and even depression.
Even if you are currently living with a health condition like heart disease and even cancer there are benefits of moderate exercise. Such benefits include strength, mental well-being, and improvement in physical activity. Incorporating moderate exercise will help relived symptoms, improve quality of life, reduce medications and even hospital stays. Exercise is not just important for those living with health condition, but those wanting to prevent future health conditions!

The Basics to Exercise
Physical activity doesn't have to be strenuous to produce results. Even moderate exercise five to six times a week can lead to lasting health benefits.
When incorporating more physical activity into your life, remember three simple guidelines:
1. Exercise at moderate intensity for at least 30 minutes 5 times per week.
2. Avoid periods of inactivity; some exercise at any level of intensity is better than none.
3. At least twice a week, incorporate weight-bearing activities that strengthen all major muscle groups.

Make Exercise a Habit
The number one reason most people say they don't exercise is lack of time. If you find it difficult to fit extended periods of exercise into your schedule, keep in mind that short bouts of physical activity even just for 20 will help you achieve some health benefits. If you can incorporate small periods of exercise every day you are helping to reduce the risk of cardiovascular disease.

Set realistic goals and take small steps to fit more movement into your daily life, such as taking the stairs instead of the elevator and skip of going out for lunch 3 times a week. On the days you pack a lunch follow it up with a 20-30 min walk. You will feel energized and prepared for the remainder of the afternoon. The key is to start incorporating exercise into your daily routine and be prepared. This means have an extra pair of your shoes and music ready so you don't have any excuses.

To help you stick with your new exercise plan, vary your routine, like swimming or riding a bike one day and walking the next. Get out and enjoy nature on a hike or simply just a walk. Even if the weather doesn't cooperate, have a back up plan such a using an exercise bike in your home, follow an exercise DVD, scope out exercise equipment at a nearby community center, or consider joining a fitness club. The trick is to get to the point where you look at exercise like brushing your teeth and getting enough sleep.

Remember that physical fitness is attainable. Even with small changes, you can reap big rewards that will pay off for years to come.

Trick or Treats for a Healthy Halloween!

2009-10-14T11:19:00.000-04:00

The perfect Halloween party doesn't have to include candied apples, candy or decorative tombstone cookies. In fact, it's easy to turn your favorite appetizers into Healthy Halloween treats. Try using this Pumpkin Dip recipe at your next party and show them you can put a creative spin on your fall favorites.

Not only is this recipe a cinch to throw together last minute, but it is also festive served in a mini pumpkin , taste sweet and packs on a hefty dose of Vitamins and Fiber!

Ingredients
• 3/4 cup (6 ounces) 1/3-less-fat cream cheese
• 1/2 cup Splenda brown sugar
• 1/2 cup canned pumpkin
• 2 teaspoons sugar free syrup
• 1/2 teaspoon ground cinnamon
• 24 apple slices

Preparation
Place first 3 ingredients in a medium bowl, and beat with a mixer at medium speed until well blended. Add syrup and cinnamon, and beat until smooth. Cover and chill 30 minutes. Serve with apple slices

Healthy Eating Plan Tip

2009-10-04T18:54:00.000-04:00

By dieting smart, not hard will help the battle against weight loss and weight management! Keeping a healhty eating plan as part of your daily routine will not only help in loosing weight, but in keeping the weight off. The firs step is train yourself in making a conscious effort to choose foods you know are good for you. What decisions have you made today to keep you on your clean eating plan?

Easy Vegetarian Chili

2009-10-01T12:11:00.000-04:00

1 pckg. Of Yves Meatless Ground Round or 1 bag of Morningstar Ground Beef Crumbles
1 cup diced pepper and onion blend-frozen works best
1 4oz can of no salt added mushrooms
1 4 oz can of no salt added tomato sauce
1 16 oz can of no salt added diced tomatoes
1 can of no salt added black beans or no salt added Kidney Beans
2 tbsp. McCormics low sodium chili seasoning

First sauté onion, peppers and mushrooms with pam on skillet. Once the veggies are browned, stir in the entire package of Yves meatless ground round for approx. 1 min. The Yves product is pre-cooked so no need to spend more time cooking. Add this mixture to all other ingredients in a large pot and simmer on med-low for about 20 min. Divide servings and store in containers. Easy to make and easy to eat and so good for you!

Not interested in vegetarian chili but want a healthy alternative to chili? Substitute the meatless ground round with 8-12 oz of cooked chicken breast shredded! Still good for you and easy to make.

Red Meat: The Real Story!!

2009-09-28T12:26:00.000-04:00

Red meat can be part of a healthy diet, but eating too much — especially fatty cuts and processed products — raises your health risks.

If you eat a lot of fatty and processed red meat, you may be setting the stage for a variety of medical conditions, including obesity, heart disease, even cancer. Here’s the 411 on what to avoid and what to eat in moderation.

Going Vegetarian! Recently I have become a vegetarian for multiple reasons, but one of the main reasons was for the health benefits. Numerous studies have shown that vegetarians have a lower risk of heart disease, obesity, high blood pressure, diabetes, and some cancers.

Most vegetarian diets include little, if any, animal products. However, many plant proteins can provide enough nutrients for a healthy diet. But the sources of protein must be varied to include all the necessary nutrients. One of the biggest risks of eating a strict vegetarian diet is developing an iron deficiency. Iron is typically found in red meat and eggs, but those can be properly substituted with beans, spinach, iron-enriched products, and dried fruits.

Whether you choose to follow a vegetarian diet or simply make wiser lean-meat choices, you're sure to improve your overall health, lower your weight, and reduce your risk for various diseases.

Red Meat: The Health Risks
Fatty red meat is high in saturated fats, which tend to raise the “bad” cholesterol in the blood, otherwise known as low-density lipoprotein (LDL) cholesterol. Elevated levels of LDL cholesterol increase your risk for coronary heart disease.
Fatty cuts of beef, ground beef (especially if less than 85 percent lean), lamb, pork, sausage, hot dogs, and bacon are all culprits. Deli meats, too, can contain high levels of fat. In addition to being linked to an increased risk of heart disease, eating large amounts of fatty red meat increases your overall calorie intake, possibly leading to excess weight and obesity.

Red Meat: Cancer Research
A recent study from the National Cancer Institute (NCI) found that if your diet includes a lot of red meat and processed meat (like salami, bacon, or deli meats), rather than non-processed white meat (skinless chicken and turkey), you may have a shortened life span because of the link to heart disease and cancer. The study specifically noted that people who ate the most red meat increased their risk of death by more than 30 percent compared to those who ate the least. This included death from heart disease and cancer.

Another study highlighted the link between a high consumption of red and processed meat and colon cancer. High consumption of beef, lamb, or pork was described as 3 or more ounces a day for men and 2 or more ounces for women; high consumption of hot dogs, bacon, ham, sausage, or cold cuts was considered to be 1 ounce eaten five to six days a week for men, and two to three days a week for women. In this study, people who ate the most processed meat had a 50-percent greater risk of colon cancer and a 20-percent greater risk of rectal cancer as compared to those who ate the least.

Red Meat: Choosing Lean Meat
Protein, found in meat, is an important part of a healthy diet, along with carbohydrates and the right kinds of fat. The body uses protein as its building blocks for your muscles, bones, cartilage, blood, and skin. As long as it’s not your only source of protein, lean meat is the better way to enjoy red meat. Look for cuts that have no visible fat (these often include the word “loin”) or with less marbling; opt for ground beef that's at least 90 percent lean.
In addition to lean meat cuts, other smart protein sources include:
• Fatty fish, such as salmon, trout, and herring. These are high in a type of polyunsaturated fatty acids (one of the good fats) called omega-3 fatty acids. Eating these fish may reduce your risk of death from heart disease.
• Seeds and nuts, like walnuts and flax. These are particularly good sources of essential fatty acids. Others, such as sunflower seeds, hazelnuts, and almonds, are also good sources of vitamin E. They are all, however, very calorie-dense, so limit your portions to no more than ¼ c per day.

Red Meat: A Better Way to Cook
To further reduce the amount of fat in cooked lean meat, opt to broil, bake, roast, or simmer, rather than fry. Then, drain and discard any fat released during cooking.

Pumpkin Pie Squash

2009-09-24T12:25:00.001-04:00

Squash is one of my favorite vegtables to eat during the fall and winter months. Not only are all squash varieties (pumpkin, acorn, butternut and spaghetti)low in calories, but high in fiber and has many healhty nutrients like Vitamins C & B,Beta-Carotene, Folic Acid and Potassium! Squash is not just for Halloween decorations, it's also great to eat and you can find it all fall and winter long.

With the begining of fall I thought this recipe would be fitting for the season...

Pumpkin Pie Squash

You will need the following:
1 med-med large Butternut Squash
3 Packets of Splenda or Truvia
1-2 Tbsp. Smart Squeeze Non-Fat Margarine Spread
1/4 tsp. Pumpkin Pie Spice or Cinnamon

Cut the squash lengthwise and scoop out the seeds. Place squash face down on a plate and cover with cling wrap. Heat in microwave for approx. 10-14 min until tender. When done scoop out cooked squash and place in a large bowl with above ingredients. Blend all ingredients together with a spoon. The mixture should be similar to mashed potatoes. So Yummy you think you are eating dessert!!!

Not Your Average Crab Cake...Try My "Fish" Cakes!

2009-09-23T11:10:00.000-04:00

The best part about this recipe is it takes very little time to prepare and there are just a few ingredients!! Save yourself the extra calories and fat in real crab cakes and try my delicous "Fish" Cakes!

3-4 Orange Roughy filets or any White Fish

Orange Roughy works best as it is a much thicker & dense fish

1 c. Stir Fry Style frozen veggies (green, red, yellow peppers and onions)

Mrs. Dash- any flavor will work, but I like the original the best

Lemon Juice

1 tbs. Miracle Whip Free

2 Egg Whites

1/2 tsp. Celery Seed

3/4 c. oatmeal

Start off by sauteing the pepper/onion mixture in a small skillet using pam. Cook on medium heat until veggies are golden brown. In another saute pan cook fish using pam on med/med high heat (tip you can cook the fish frozen or fresh) if fish is frozen cook for approx. 9 min on each side. When turning fish over drizzle with Lemon Juice enough to coak but not soak the fish and sprinkle Mrs. Dash seasoning on each side. When the fish is done it will begin to flake aparart.

In a bowl add cooked veggies, flaked fish, Miracle Whip Free, Celery Seed and Oatmeal together. Still up mixture and it should be moist not dry. Form into 6-8 palm size patties and place on cookie sheet lined with foil and spray the foil with Pam to avoid sticking.

Broil on low for approximately 7 min on each side or until golden brown!

Favorite New Recipe...Fish Enchilada's

2009-09-10T12:26:00.000-04:00

You can make these "Healthy" Enchilda's using fish or chicken, but to my suprise the Fish was an amazing combination!

4 oz white fish- I like Talapia but any white fish will do or 4 oz chicken

1/2 c frozen peppers-stir fry style

1 c fresh or frozen spinach

1/2 c onions & sliced mushrooms

2 tbsp. cooked lentils (optional) or brown rice

1 low carb wrap

2 tbsp. salsa

3 avacado slices (optional)-Good Fats!!

Cook fish on skillet using Pam and any Mrs. Dash seasoning for about 8 min on each side or until fish begins to flake. On another skillet saute peppers, onions, mushrooms and spinach using Pam for about 5 min or until golden brown. Pre-heat oven to 350. Using a baking sheet, spray with pam and place you cooked fish on the low carb wrap, followed by cooked veggies and then cooked lentils. Fold over and place the wrap seam side down on baking sheet. Cook uncovered for 10 min. When done top with salsa and avacado slices- YUMMY and oh so filling! All for about 400 calories:)

Extreme Legs!!

2009-08-26T12:32:00.000-04:00

I love taking my work outs outdoors any chance I can get! If you are looking for a challenge both in endurance and conditioning try using the local track, bleachers or stairs. Who ever said you can't get in a great leg wokout without weights is CRAZY! I have been working out at the stairs once a week all summer long and am amazed by how hard I push myelf and how I have taken my workouts to another level. I promise not only will you burn some serious calories but you will feel energized and ready for more. Remember working out does not have to follow the same old routine day after day! Experience new things and push yourself to try new challenges. Who knows where it will take you.

Here is a sample work out you can do at your local track. Once you have done this you will understand why I call it extreme legs!! Enjoy:)

Bleachers - Run up and down the bleachers or stairs at least 50+steps 2X. Then run up and down the bleachers, stopping at the top for 10 push ups and 20 calf raises. Do this 2X.

Plies - plies with weight above your head for 20 seconds, hold it down for 10 seconds, then while holding it down bring both heels up so you are up on toes for 10 counts. Repeat this pattern for 3 minutes.

Walking Lunges around the track for 3 minutes.

Bicep curls - With the bar or band, do single bicep curls all the way up and down for 30 seconds, all the way up and half way down for 30 seconds, then all the way down and half way up for 30 seconds. Calf raises on the bench or bleachers for 30 seconds. Repeat this for 3 mintues.

Lunge up the bleachers, pop squats up the bleachers and skaters up the bleachers. Complete each exercise 1X through and run down the bleachers immediately after each.

On the track - 1 lap of high knees, 1 lap of hamstrings, or butt kicks, and 1 lap of grapevine.

Tricep dips on bleachers for 30 seconds, tri-cep push ups on bleachers for 30 seconds, triceps overhead extension with the bar or band for 30 seconds. Repeat for 3 minutes.

Run up and down the bleachers for 3 minutes, stopping at the bottom of each set for 20 pop squats, 20 duck walks, 20 traveling lateral squats the goal is to get through 3 sets in 3 minutes!

Cool it down with a walk around the track and finish off with abs.

How much do we really know about the food we buy at our local supermarkets and serve to our families?

2009-07-24T13:22:00.000-04:00

It wasn’t until last weekend when I really thought about the food I buy, where it comes from and what is done to it before it gets to me. I went to see the film Food Inc. and I was shocked, horrified and disturbed. In the film Food Inc. reveals surprising—and often shocking truths—about what we eat, how it's produced, who we have become as a nation and where we are going from here. The film also exposes America's industrialized food system and its effect on our environment, health, economy and workers' rights.

I was always under the assumption the USDA and FDA looked out for our best interest when it came to food safety, but I soon found out these government run agencies are just as guilty as the mega food corporations who put profit ahead of safety, health, the environment and even the American farmer! I encourage all of you to view this film and at the end ask yourself will you change the way you shop, purchase certain brands and even the foods you eat. I know it has for me! The vegetarian diet is much more appealing than ever to me. Not only for health benefits, but also for saving cruelty to the animals we slaughter and the inhumane work environments these mega farm workers go through. Bring back the American Farmer.

Check out this website for more details on the film and Hungry for change:
http://www.foodincmovie.com/about-the-film.php

10 simple things you can do to change our food system:

1. Stop drinking sodas & other sweetened beverages
2. Eat at home instead of eating out
3. Support the passage of laws requiring chain restaurants to post calorie information on menus and menu boards.
4. Tell schools to stop selling sodas, junk food, and sports drinks.
5. Meatless Mondays—Go without meat one day a week.
6. Buy organic or sustainable food with little or no pesticides.
7. Protect family farms; visit your local farmer's market.
8. Make a point to know where your food comes from—READ LABELS.
9. Tell Congress that food safety is important to you.
10. Demand job protections for farm workers and food processors, ensuring fair wages and other protections.

Apple Cranberry Raspberry Smoothie

2009-07-07T11:28:00.000-04:00

Apple Cranberry Raspberry Smoothie

1- 8oz Cranberry Raspberry Slenderize
1 small apple peeled, cored and cut into chunks
½ c frozen mixed berries or raspberries will do
1 c fat free plain or vanilla yogurt
1-2 cups of ice use less for thicker smoothies

Mix all ingredients into a blender and blend until smooth.

Salad Toppings to Keep Your Greens Healthy and Delicious!!

2009-07-07T10:54:00.000-04:00

Prior to losing weight and realizing salads are very healthy, I made a number of mistakes at salad bars, restaurant and even making my own. I thought I was creating healthy salads, but I was loading up on high-calorie/fat ingredients. Like many dieters, I chose full-fat cheeses, iceberg lettuce, pasta salad, croutons, creamy dressings, and the worst fried chicken tenders thinking that as long as they were served over greens, they were healthy. Wrong! Just because you choose a salad to eat does not automatically call it a safe or a healthy food choice. The trick to a healthy salad is to load up on nutrient rich fruits, veggies, lean protein, and even good fats!

Let’s be honest many of your view salads as boring and often decide not to eat them because of variety. I am going to share with you some of my favorite salad toppings which are often ignored, that will swap out your boring grilled chicken salad for something more exciting and temping. Finding ways to garnish your healthy greens and I promise you will look forward to eating salads on a daily basis and your body will thank you for it!

Salsa
Add flavor or replace salad dressings with salsa. The great thing about salsa is there are so many varieties available not just mild, medium or hot. Try Newman’s Own for more creative salsa including pineapple, tequila lime, and mango! With around 100 mg per serving, it’s lower in sodium than other dressings, and contains less than 20 calories and zero fat per serving. Load up!
Whole grains
Lentils, quinoa, brown rice, and couscous are high-fiber toppings that also add some protein to your salad. These toppings will keep you fuller longer and leave you satisfied!
Avocados
Don’t avoid avocados in thinking you are being health-conscious just because they are higher in fat and calories than other fruits, avocados are one of the best heart healthy foods you can eat! Not to be mistaken with saturated fat, these fruits are rich in monosaturated fats which are great for your heart which may help in lowering the total levels of cholesterol. Just like nuts and seeds keep your servings to less than half an avocado at a time.
Beans
Beans are the best nutritional bang for your buck. One half cup will cost you between 100 and 150 calories but will bring in 6 to 7 grams of fiber and protein all for about $1. And not only will beans fill you up, but their mild taste will also go along well in any type of salad. Avoid canned beans high in sodium. If you must choose can make sure there is no salt added. Black, white/navy, and chick peas work great in any salad.
Edamame
Edamame is considered a legume (baby soybeans) and has as much protein as most animal products, without the unwanted saturated fat or calories. They’re filling, and add texture to your salad. Buy edamame frozen and shelled to save on costs and keep it from going bad too quickly.

Nuts and Seeds
Nuts offer flavor and texture, but seeds are also a great alternative. Though both nuts and seeds contain a similar amount of fat and calories, you get more seeds in a two-tablespoon serving—and that means more satisfying crunch in every bite. For nuts try walnuts, almonds or pecans and for seeds try sunflower or pumpkin!
Fruit
Oranges, pineapple, apples, peaches, mangos, and even grapefruit make sweet or tangy salad toppings. Not only do they bring a burst of flavor, but they are also low in calories and are packed with vitamins. The options are endless with fruits and vegetables you just have to be creative and try new things! As always fresh is healthier and has no added sugars like canned fruits.
Dried Fruits
If you do not have fresh fruits or worried about spoiling, try adding in dried fruits. Raisins, figs and cranberries are healthy with nutritional benefits including natural sugars, potassium, antioxidants and fiber. Just be weary of other dried fruits as they may have added sugars.
Salad Dressings
Salad dressings can quickly sabotage your efforts into eating healthy rather quickly. Some dressings can add as much as 500 calories and 30 g of fat to those healthy greens, and let’s not forget close to 1,000 mg of sodium! I always suggest measuring out your dressings. Remember salad dressings should be used to enhance flavor, not mask or cover up the rich flavor in those healthy foods. My favorites for flavor are from Newman’s Own lighten up brands. Some of the best choices are lighten up- honey mustard, low fat sesame ginger, red wine vinegar and olive oil, raspberry walnut, and cranberry walnut. Each of these dressings are under 100 calories, 5 g of fat, and 300 mg of sodium per 2tbsp. serving. You do the math here, salad dressing does not have to cost your efforts in eating healthy or feeling satisfied.

The All Over Body 20-Minute Workout Blast

2009-06-10T12:12:00.000-04:00

Do you find yourself crunched for time to get in a challenging work out in 30 min or less? Try this all over body 20-min work out blast & I promise you will feel challenged and great when you are done. All you need is a set of 5-10lb pound dumbbells or weighted body bar, or even a medicine ball, jump rope and 20 minutes to challenge your muscles. Try switching up, one day use dumbbells, another a weighted body bar and even a medicine ball! Variety is the key to spicing up a stale work out routine! Love being Fit and Healthy!

Minutes
The Workout

0:00-2:00
Jump Rope or Jog in place.
2:00-4:00
Squat (butt, legs): Hold a dumbbell in each hand, arms by sides, and squat or place a weighted body bar across your back or even use a medicine ball-as you rise up from the squat position raise the medicine ball over your head. Do 20 reps. Rest for 30 seconds.
4:00-6:00
Full or modified push-up (arms, chest, core): Do 25 reps.
6:00-8:00
Alternating lunge (butt, legs): Hold dumbbells, arms by sides, and lunge, alternating legs each time, also try balancing a weighted body bar across your back or a medicine ball. Chop to the opposite side as your lunge to include obliques. Do 20 reps on each side.
8:00-9:00
Mountain Climbers or Jumping Jacks.
9:00-10:00
Deadlift (back, butt, hamstrings): Hold dumbbells with palms facing thighs, knees slightly bent and back straight. Bend forward from hips. Stand up, pushing through hips. Or hold the weighted body bar in place of the dumbbells. Do 20 reps.
10:00-11:00
Dumbbell press (shoulders): Stand with feet shoulder-width apart, knees slightly bent, back straight, dumbbells at shoulders, palms forward. Push arms overhead; lower. Do 15 reps. Also try using weighted body bar or medicine ball in replace of the dumbbells.
11:00-13:00
Jump Rope or high knee march in place.
13:00-14:00
Bent-over row (shoulders, back): Hold dumbbells, palms facing in. Bend knees slightly and hinge forward from hips, back straight. Pull elbows up to ribs, keeping arms close to sides; lower. Do 20 reps. Also try using weighted body bar or even a resistance band!
14:00-15:00
Basic crunch (abs): Do 25 reps.
15:00-17:00
Biceps curl (arms): Rest for 30 seconds, then do 20 curls. You can also use the weighted body bar or even a resistance band!
17:00-19:00
One-arm triceps extension (arms): Extend right arm above head, holding dumbbell. Slowly lower weight behind head, supporting right elbow with left hand. Do 25 reps on each side. You can also do two-arm tricep extension using a medicine ball or weighted body bar.
19:00-20:00
Full or modified push-up (arms, chest, core): Do 15 reps.

Recipe of the Week 5/17/09

2009-05-20T15:01:00.000-04:00

Carmel Ice Cream Cakes!!

2 Carmel Rice Cakes

1 No Sugar Added Pudding Cup-Vanilla or new Creme Brule

2 Tbsp. fat free Cool Whip

1 Tbsp. sliced almonds or walnuts

Drizzle Smuckers Sugar Free Carmel topping

Divide up the pudding cup and spread each half on each of the rice cakes. Next spread 1 tbsp. of fat free cool whip on top of the pudding. Next layer it with the nuts and drizzle sugar free Carmel topping over entire cake. Place on plate in the freezer for about 15-20 min. Turns into a great ice cream cake treat:)

Recipe of the Week 5/3/09

2009-05-04T13:59:00.000-04:00

Nutty Baked Apple

Nutty Baked Apple

1 apple- cut into slices
¼ c Heart Healthy Bisquick
¼ c dry oatmeal
1 tbsp. Splenda Brown Sugar mix
2 tbsp. mixed nuts
1 tbsp. dried cranberries or raisins- optional
1 tbsp. sugar free syrup

Pre heat oven to 350. Batter mix- Blend heart healthy bisquick with a little bit of water until it becomes a consistency of pancake batter. Add in oatmeal, splenda brown sugar, nuts, and cranberries to bisquick and mix with a fork.Spray 13x9 baking pan with Pam or Parchment paper, line apple slices in pan close together and drizzle batter on top of apple slices. Cook in oven uncovered for 15 min. When done cooking drizzle a little bit of Sugar Free Syrup on top!

Top 10 Budget-Friendly Healthy Foods!

2009-04-30T11:08:00.000-04:00

Thinking twice on what you are spending money on? You don't have to cut back on healthy foods as you're evaluating your food budget! Here are 10 top picks for affordable and delicious healthy foods.

With the economy suffering and food prices rising, your grocery bill might be in need of a few budget cuts. Unfortunately, because of the mis understanding that healthy foods always cost more, nutritious foods like fresh produce are often the first to get bumped from grocery carts. But there are plenty of ways to save money without sacrificing the quality of your diet. Here are 10 of my top picks for healthy foods that won’t break the bank!

1. Oats

Oats are one of the cheapest healthy breakfast options around, and is loaded with healthful nutrients. One serving of oatmeal (made from a half-cup dry oats) has five grams of protein and four grams of fiber, while setting you back only about 30 cents (and 150 calories).
Buy plain, dry oats in the big canisters rather than the (often presweetened) individual packets, which are way more costly. This way, you’re also in control of the added ingredients, sugars, and total calories in your breakfast.

2. Healthy Frozen-Vegetable Blends Bagged

Frozen vegetables is another great values in the grocery store (generic versions are typically cheaper than the popular name brands, and taste the same). If you were to buy all these veggies separately, you'd spend significantly more and most of it would spoil or go to waste before you could eat all of it. This is an easy and cost effective way to get in a variety of color and flavor in your diet.

3. Fresh Fruit:

Make affordable fruits like bananas, apples, and oranges, grapes and grapefruit your weekly staples, and shop for those in season fruits when on sale like strawberries, blueberries, raspberries, pears and blackberries. Portable fruits are my favorite for convenience and they typically last longer like apples and grapefruit.

4. Lentils

Lentils really are the king of legumes. They’ve got it all: fiber, protein, folate, iron, potassium, and a host of other trace minerals. Plus, they’re super-affordable and surprisingly easy to prepare. Unlike dried beans, they don’t require presoaking and they cook up quickly. Simmer lentils with diced tomatoes and seasonings for a hearty side dish, or add dry lentils to soups or stews to increase protein without relying on expensive meats.

5. Beans (Canned or Dried)

You can’t go wrong with beans. Like lentils, beans are packed with protein, making them an economical alternative to meat, poultry, and seafood. Plus, they’re healthy — loaded with fiber, which, among other things, maintains digestive health, reduces cholesterol levels, and keeps blood sugars under control.

If you choose canned beans, buy low-sodium whenever possible. Substitute beans for ground meat in chilies, tacos, soups, or burgers, or add them to cold salads.

6. Peanut Butter

Peanut butter is a concentrated source of protein, as well as heart-healthy monounsaturated fats, vitamin E, and B vitamins. Of course, it’s also a concentrated source of calories, so make sure you limit yourself to no more than two tablespoons per serving (two level tablespoons are 195 calories).
Your money will be better spent if you choose natural peanut butters without added sugars or other additives. Try a good old fashion PB&J sandwich sometime instead of the deli meat. Cheaper and healthier for you!

7. Canned Salmon

The healthy benefits of eating omega-3-rich fish like wild salmon are clear, but the price of fresh fish can be hard to swallow, especially if you’re feeding an entire family.
Canned salmon is perfect for cold salmon salad and warm salmon melts, and it makes great salmon cakes when mixed with egg, milk, and whole oats. Kids will love its mild flavor, too. Of course, canned salmon provides a hefty dose of sodium, so you’ll want to take that into consideration if you’re watching your salt intake.

8. Fat-Free Yogurt

An easy protein- and calcium-rich snack or breakfast option is fat-free yogurt. If your family members are big fans of this dairy favorite, consider buying the large 32-ounce tubs instead of the pricier individual cartons. Purchasing yogurt in portable six-ounce containers is convenient, but your wallet will be rewarded (you’ll save at least 20 percent) by taking a few extra seconds to scoop out an individual serving into a plastic container or bowl. Since the 32-ounce containers come in only a limited number of flavors, keep plenty of fun add-ins such as fresh fruit, raisins, and flavored extracts on hand to add some variety.

9. Eggs

Eggs are another low-cost, high-quality protein source. When stored properly in the fridge, raw eggs last about three weeks in the shell, so stock up when they’re on sale. Also consider buying one of the trays of 18 or two dozen that are available in some grocery and club stores to save a few more pennies. Use eggs to whip up cost-effective, meatless dinner entrees like omelets, low-fat quiches, and egg sandwiches. Replace some of the whole eggs in these recipes with egg whites to lower the calories, fat, and cholesterol.

10. Sweet Potatoes

For an added boost of nutrition, try replacing your regular old white potatoes with sweet potatoes. Like white potatoes, they are one of the richest sources of potassium, but ounce for ounce, sweet potatoes deliver more fiber, vitamin C, and beta-carotene than their pale cousins. These nutritional powerhouses don’t have to be limited to Thanksgiving dinner, either. Turn sweet potatoes into everyday favorites: Use them to prepare oven fries, mashed potatoes, and stews. Or, for a super-easy side, pierce a whole sweet potato with a fork, wrap in a damp paper towel, and microwave for four to five minutes. Top with a little spray butter and cinnamon… or salsa for a little kick!

Recipe of the Week 4/26/09

2009-04-26T13:41:00.001-04:00

Cheese & Beef Mexican Pizza- With a Kick!

1 large La Tortilla Low Carb/HighFiber tortilla
1/3 c canned no salt added diced tomatoes
1/3 c frozen ground beef-style Morningstar Crumbles
2 tbsp. shredded fat-free mozzarella cheese
2 tbsp. shredded fat-free cheddar cheese
1/2 tsp. McCormick's reduced sodium chili seasoning
2 tbsp. fat-free sour cream

In a skillet sprayed with Pam on medium heat, cook tortilla for about 2 min on each side or until slightly firm. Transfer cooked tortilla to a baking sheet sprayed with Pam and spread diced tomatoes over tortilla. In a small bowl mix ground beef-soy crumbles with chili seasoning. Spread this mixture over the dices tomatoes. Next sprinkle the cheese on top and bake for 13 min. on 375. Once done dollop cream cheese on top! Approx. 200 calories, under 5g fat and over 20g ptotein:)

Recipe of the Week: Spaghetti Squash Bolognese

2009-04-19T08:52:00.000-04:00

Do you crave pasta? Do you wish you could enjoy spaghetti with out all the calories, fat and carbs? Well now you can and who would have thought spaghetti would be this good made mostly from veg tables! I apologize about the photo not looking so appealing, but I never claimed to be a photographer. Trust me on this one it will become one of your top favorites.

Spaghetti Squash Bolognese

1 medium spaghetti squash about 2lbs
1 tbsp. olive oil
1 c diced onion

1 c diced peppers

1 4 0z can no salt added mushrooms *optional
1 lb extra lean ground turkey or 4 boneless skinless chicken breast
1 jar of Ragu low sugar spaghetti sauce

Cut spaghetti squash in half and place face down on plate and cover with saran wrap. Microwave for about 8-10 min until fork presses in easily. While squash is cooking, in a large skilled add oil, onions, peppers, mushrooms and sauté until tender, add turkey or chicken and cook into crumbles. Next add in spaghetti sauce and heat thorough. To serve, use a fork to scrape spaghetti squash out of it’s shell and pour meat mixture over it. Serves 4 and approx 440 calories for each serving, 10 g fat, 740 mg sodium, 43 g carbs, 8 g fiber, 44 g protein

Recipe of the Week Part 2: Chewy Diabetic Oatmeal Cookies!

2009-04-12T09:33:00.000-04:00

Are you or someone you love a diabetic? Have you been looking for no sugar added cookies that do not have over 8g of fat? Well I have created the perfect solution for you! Today I decided to alter the original recipe of my favorite Oatmeal, Cranberry and Raisin cookies and to my surprise they were just as good and even better when it came to texture! They were chewy, moist and still tasted sweet. Check out the revised ingredients for even lower in calories, fat and sugar oatmeal cookies.

1/2 c plus 2 tbsp. unsweetened apple sauce

1/3 c plus 2 tbsp. Splenda Granuals

1 egg white

3/4 tsp. vanilla

3 tbsp. water

2 c oatmeal

2/3 c whole wheat flour

1/2 tsp baking soda

1/4 c dried cranberries and 1/4 c raisins (do not add for diabetic cookies)

Preheat oven to 350. Line baking sheet with wax or parchment paper. In a bowl, mix apple sauce and splenda. Add egg white, vanilla and water and mix thoroughly. Add remaining ingredients and mix until blended. Drop by spoonfuls onto wax paper. Bake for 10 min or until the bottoms are lightly brown. Makes 12 cookies.

Need Something Quick Pizza!

2009-04-05T17:19:00.000-04:00

Southwest Style Pizza!!!
How many times have you wanted to try something new, but just did not have the time to wait? For me my weekends are always packed with lots of stuff going on, so trying new recipes need to be quick, easy and convenient with my schedule. Also during the weekends I like to try new foods and recipes that I normally do not have during the week. I look at my weekends as my time to explore and keep my foods interesting, but still clean and healthy. For those of you who truly know me, know I stick to a consistent diet through out the week so I really enjoy coming up with new things to eat on the weekends! I only had about an hour at home and wanted to come up with something quick to make and eat with stuff I already had in the house and here is my Quick and Easy to make Pizza:

1 low carb wrap (80-100cal)
1/2 c diced peppers and onions ( I use frozen in bag)
1 whole egg
1 egg white
2 tbsp salsa
1/2 c fat free shredded mozarella

Pre heat oven to 350 and bake low carb wrap for 8 min flipping over at the half way point. While the wrap is cooking, saute the onions in skillet with Pam. Scramble the whole egg and egg white and add to the onion/peppers. Once the wrap is heated, spread the salsa on entire wrap, spread egg/onion/pepper mixture on top of salsa and top it off with fat free mozarella cheese! So easy to make and so easy to eat at 250 calories!

2 Week Bikini Ready Blast Camp! Just Added

2009-03-31T11:15:00.000-04:00

Just Added~Bikini Ready Blast 2 Week Camp is set to begin on Tuesday May 12, 2009 at 6:30 p.m. Email me for more details or your interest to:kcory@kimcoryfitness.com. This will be similar to my 4 week program in just 2 weeks with 7 sessions including 6 work outs and 1 nutrition seminar! Now who can pass up only $14 per session to look and feel great? This camp is only $99 to register. Hurry spaces are limited.

For more information also check out my FAQ's page: http://www.kimcoryfitness.com/faqs.asp