Any Way You Slice It

Yams are one of my favorite foods. After eating Gluten-Free for 7 years, I had to get really creative with the type of starchy carbs I ate. Yams quickly became one of my favorites. They are a complex carbohydrate, this means they are filled with fiber, helping to keep blood sugar levels stable which helps with fat loss. They are also a good source of potassium and B6 and other vitamins. There are several ways to cook them, but my personal favorite is to roast them. Peel, slice, drizzle with olive oil and sprinkle with sea salt and rosemary and you've got a delicious side dish! Sometimes I cube them when I roast them or slice them into fries. You can also bake them like a regular potato or have mashed sweet potatoes. Any way you cook them, I promise they'll become one of your favorites as well!

How to Enjoy Fast Food Without Ruining Your Diet

After reading my blog for a while, you probably already know that I do not think that eating fast food is good for you. I have a whole blog entry regarding the foods I recommend instead. As far as your health is concerned, eating fast food can be very detrimental when eaten on a regular basis. Fast food is filled with trans fats, artificial fillers and chemicals. It is highly processed food and about as far from it's natural state as it gets.

I do however live in the real world. I understand that sometimes you have to grab food on the run. I, myself, will eat fast food from time to time. Remember our 80/20 rule? If you eat nutritious foods 80% of the time and the other 20% is less than optimal, you will still see results! Isn't that amazing!? There are a few keys to including fast food in your diet without sabotaging your results:

• Remember fast food should only be eaten occasionally
• If you are going out for a special occasion (like your Birthday once a year) then don't worry about the calories, just savor and enjoy it! 
• Just because you are eating out, doesn't mean you have to go all OUT. Make good choices while you are there like: 

1. Always ask for NO MAYO, NO CHEESES, NO DRESSINGS
2. Skip the sides-NO FRIES, sodas, or desserts, (if you need a side, opt for a small green salad with no dressing)
3. Have water or zero-calorie drink choices
4. Keep the total calorie content of the meal under 300 calories
5. Opt for half-sized meals, children's meals and other smaller portions

• Do not do what I call "death-bed cardio" to make up for a 1,000 calorie meal (that would take over 2 hours of running at an 8:00 minute per mile pace, in other words, 30 minutes on the elliptical isn't going to get the job done. It's much easier to PREVENT damage than to UNDO it.)
• Don't go to fast food restaurants when you are ravenously hungry. You will set yourself up for failure that way. Keep snack foods (like nuts and granola, cottage cheese packs, etc.) in ziplock bags in your car or purse.  

With that in mind, I have compiled a list of over 15 choices from Wendy's and McDonald's that are under 300 calories (keep in mind that these foods are still to be eaten only occasionally):

McDonald's

• Hamburger
• Cheeseburger
• Premium Grilled Chicken Classic Sandwich (no mayo)
• Chipotle BBQ Snack Wrap Grilled
• Honey Mustard Snack Wrap Grilled
• Ranch Snack Wrap Grilled
• 6 piece Chicken Nuggets
• Premium Bacon Ranch Salad w/ Grilled Chicken (no dressing)
• Premium Caesar Salad w/ Grilled Chicken (no dressing)
• Premium Southwest Salad w/ Grilled Chicken (no dressing)

 Wendy's

• Jr. Cheeseburger Deluxe (no cheese, no mayo)
• Spicy Chicken Go Wrap (no ranch)
• Homestyle Chicken Go Wrap (no ranch)
• Grilled Chicken Go Wrap
• BLT Cobb Salad Half-size (no dressing)
• Apple Pecan Chicken Salad Half-size (no pecans)
• Spicy Chicken Caesar Salad Half-size (no dressing, no croutons)

On a final note, I have one more thing to add. McDonald's, Wendy's and Burger King are probably the worst offenders when it comes to calorie dense nutrient poor foods filled with trans fats and chemicals. There are other, far superior restaurants you can pick from. You don't have to go to a burger joint when eating out. I enjoy going to local soup & sandwich place where I know the ingredients are fresh and they will custom make my order. You can't really go wrong with a fresh turkey sandwich on whole wheat bread (minus the dressings of course.)

Locally, here in Utah, Kneaders is a great place to go. I used to work there (and they don't pay me to say this) but I've been behind the counter and I can attest to the fact that their ingredients are fresh and minimally processed. But even with healthy restaurant choices like Kneaders, you still have to beware of the little calories killers I mentioned above (dressings, cheese, nuts, oils, sauces, large portions etc.) Kneaders also sells delicious pastries, cookies, etc. so you'll still have to be cautious while making your choices. In other words, don't go there when you are starving!


Bottom-line, no matter where you go to eat out, you can make healthy choices. You are on your way to becoming a healthy person, let your choices reflect that!

Rachael's Transformation Story

Rachael

Her story
Rachael is one of the toughest clients I have trained (when I say tough I mean, tenacious and unyielding and that she is incredibly strong.) When she started my program, she was already in excellent cardiovascular condition and worked out regularly. She had completed a triathlon and enjoyed working out. But her workouts were ineffective for two reasons. She neglected to weight train and her diet was not in check. After learning how to incorporate fat burning foods into her diet and staying in "fat burning mode" through fat-blasting, metabolically stimulating workouts, she was finally able to break through a plateau and see real results for the first time in a long time. Incorporating the weight training helped to sculpt her body, and she put on 3lbs of muscle while dieting!

Rachael was not without obstacles along her transformation journey. She had to juggle being a mother to 3 young children, several responsibilities in her church and all this took place over the spring and summer when she had multiple vacations and trips! The odds were against her and she had several reasons to give up, but she never did. She was dedicated and willing to put in the work.

Because of her great commitment, she lost 16 lbs. of fat while simultaneously putting on shaping muscle. She finally looks like the athlete that she is! Completing such a challenging program has given her new confidence and a glow about her that just radiates. She plans to continue working with me, working towards her goal weight, but her transformation at the end of the 12 week program is amazing! With her focus and determination, I am sure she will achieve whatever goals she sets for herself!

What's For Dinner: Meatless Meals

Why should families limit animal consumption?
Let me start by saying, I am not a vegetarian. I have many friends that are, and I admire their commitment to eating and adapting their diet and lifestyle in such a way that they do not need to consume any animal products. I don't think that you need to be vegetarian to achieve optimal health, (and I certainly don't teach my clients that) but I do think that limiting animal products consumption is a good idea.

Meatless Meals
About twice a week, I try to make a dinner without any meat. (They aren't vegan meals, I still use chicken broth, eggs and dairy products, etc.) I do this for a couple of reasons.

• First of all, vegetarian sources of protein are usually cheaper (beans versus chicken.) This helps cut my grocery costs.
• I like the fact that most plant based protein is full of fiber, vitamins, antioxidants and other nutrients that are so important to your health.
• When you limit animal consumption, you limit the amount of saturated fat in your diet. A diet high saturated fats contributes to heart disease and obesity.
• Personally, I don't have a moral problem with eating meat, but I do have a problem with eating it in excess and not being prudent and moderate with animal consumption. There are lots of reasons for this other than the ethical, moral reasons, but I will save you the politics and just say that this is my very small way of contributing and limiting our family's animal consumption. 
• Another reason I like vegetarian dishes is that many of them are simple and easy to prepare. Opening a can of beans is so much faster than cooking chicken for a dish. 
• It forces us to try many new and diverse recipes. Our family really enjoys Mexican food, which is by far the easiest to adapt to a meatless dish. But there are many other ethnic dishes that are vegetarian to choose from! 
• Last of all, from a fat loss point of view, plant based proteins have less fat and fewer calories than their animal based counterparts! 

Here's what we are having for dinner tonight!
(Recipe found at Vegetarian Times)

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The distinctive flavor of this soup comes from a sofrito, a puréed mix of onions, garlic, and bell peppers.

Directions

1. Sauté onion, bell peppers, and garlic in saucepan with a little water or vegetable broth over medium heat 2 to 3 minutes, or until vegetables soften. Transfer to blender, and purée until smooth. Add 3 cups beans and 6 to 7 cups water; purée until mixture is consistency of thick soup.

2. Return mixture to saucepan, and add remaining beans, potatoes, vinegar, cumin, oregano, bay leaf, and salt. Bring to a simmer. Reduce heat to medium-low, and simmer, covered, 20 minutes, or until potatoes are soft. Remove bay leaf. Garnish each serving with diced red onion and green bell pepper.

Ingredient list

Serves 6

• 1 medium onion, diced (1 1/2 cups)
• 1 small red bell pepper, diced (1 cup)
• 1 small green bell pepper, diced (1 cup)
• 6 cloves garlic, peeled and sliced
• 6 cups cooked black beans, divided
• 3 medium potatoes, peeled and diced (2 1/2 cups)
• 2 Tbs. white wine vinegar
• 1 Tbs. ground cumin
• 1 Tbs. fresh oregano leaves
• 1 bay leaf
• 1/2 tsp. salt
• Diced red onion and green bell pepper for garnish

Nutritional Information

Per 1-cup serving:

Calories	321
Protein	18g
Total Fat	1g
Saturated Fat	<1g
Carbs	62g
Cholesterol	0mg
Sodium	610mg
Fiber	18g
Sugar	4g

How can my family start doing the same thing?
Getting started is easier than you think. You don't have to eat tofu and hemp to start having vegetarian meals. What non-animal protein sources are available, and what are some good substitutions for meat in your family's favorite meals? Here is a wonderful, informative list that I found at Vegetarian Times to give you some ideas:

MAKE IT MEATLESS Ingredient Substitute Meat Beans, cheese, seitan (wheat meat), tempeh (cultured soybeans), textured vegetable protein (TVP), tofu Meat/seafood stocks Vegetable stock, water in which beans, pasta, or vegetables have been cooked, vegetable bouillon cubes, miso (fermented soybean paste) diluted with water Seasoned or smoked meats Flavored soy meat substitutes, crumbled tofu seasoned with fennel, parsley, and garlic, canned chipotle chiles, roasted vegetables, toasted nuts, smoked tofu, smoked cheeses Gelatin  Agar-agar (powder or flakes), arrowroot (powder), guar gum (made from seeds), xanthan gum (made from corn), kudzu powder

MAKE IT VEGAN Ingredient Substitute Buttermilk Clabbered soymilk (1 cup soymilk mixed with 2 tsp. lemon juice or white vinegar) Cheese Soy- and nut-based cheeses Cheese or ricotta cheese Crumbled tofu Eggs Ener-G Egg Replacer, 1 mashed banana or 1/4 cup applesauce per egg (best for baked goods); 1 Tbs. agar flakes whisked into 1 Tbs. water and chilled for 5 minutes (for an egg white substitute), 1 Tbs. ground flaxseeds simmered in 3 Tbs. boiling water for 2 minutes Mayonnaise Soy-based mayonnaise Milk Nut milk, rice milk, soymilk

MAKE IT LOW-FAT Ingredient Substitute Creamy soups and sauces Nonfat strained yogurt, soymilk, puréed roasted vegetables, cooking rice in soup then puréeing it Oil in baked goods Applesauce, puréed bananas, puréed cooked prunes Oil for sautéing Vegetable stock, wine, vinegar Salad dressing Vinegar or citrus juice thickened with puréed roasted red peppers, carrots, onions, or garlic Sour cream Strained nonfat yogurt White sauce Puréed white beans

MAKE IT ALLERGEN-FREE Ingredient Substitute Butter Clarified butter (milk solids have been removed), olive oil, sesame oil Chocolate Carob Cows’ milk Goats’ milk, soymilk, rice milk, nut milk Cows’ milk cheese Goat cheese, sheep cheese, soy cheese, nut cheese Eggs Ener-G Egg Replacer, 1 mashed banana or 1/4 cup applesauce per egg (best for baked goods); 1 Tbs. agar flakes whisked into 1 Tbs. water and chilled for 5 minutes (for an egg white substitute), 1 Tbs. ground flaxseeds simmered in 3 Tbs. boiling water for 2 minutes Peanuts Almonds Wheat flour (for baking) Flours made from barley, buckwheat, corn, kamut, oats, rice, rye, spelt Wheat pasta Pasta made from corn, spelt, kamut, quinoa, rice

MAKE IT ETHNIC Origin Ingredient Substitute Americas Cactus pads (nopales) Green beans, okra Chayote squash  Yellow or green pattypan squash or zucchini Poblano or Anaheim chiles  Minced jalapeño chiles and green bell pepper Posole (dried hominy)  Canned white hominy Asian Bok choy (Chinese white cabbage) Beet greens, kale, Swiss chard Chinese cooking wine Dry sherry Chinese five-spice powder Mixture of anise seed or star anise, fennel seed, cinnamon, black peppercorns, and cloves Galangal (Thai ginger) Fresh ginger Lemongrass Lemon zest Lotus root Jicama or water chestnuts Mirin (Japanese rice wine) Sweet white wine Nam pla (Thai fish sauce) Soy sauce and lime juice Rice wine vinegar Cider vinegar, white wine vinegar Sesame oil 1 Tbs. sesame seeds fried in 1/2 cup vegetable oil Thai basil Italian basil Water chestnuts Jicama Indian Atta (chapati flour) 1/2 cup all-purpose unbleached flour plus 1/2 cup sifted whole-wheat flour Chana dal Split yellow peas Curry powder Mixture of ground ginger, cumin, coriander, fenugreek, turmeric and fennel Garam masala Mixture of 1 tsp. cardamom seeds, 1 Tbs. cumin seed, 1 Tbs. coriander seed, 2 tsp. black peppercorns, 1 tsp. cinnamon, 1 tsp. cloves, and 1 tsp. nutmeg Jaggery (coarse palm sugar) Date sugar or brown sugar Toor dal, urad dal, mung dal Red lentils Mediterranean Broccoli rabe Broccoli plus arugula or dandelion greens Cannellini beans Great Northern beans, navy beans, red kidney beans Fava beans Lima beans or butter beans Fennel Celery plus some fennel or anise seeds Parmesan cheese Any hard, aged grating cheese such as Asiago, Romano or aged Monterey Jack Pine nuts Walnuts or a mixture of walnuts and almonds

MAKE IT ALCOHOL-FREE Ingredient Substitute Red wine Pomegranate juice or 1/2 cup water with 2 tsp. balsamic vinegar White wine Vegetable stock, apple juice, carrot juice Wine or beer Non-alcoholic wine or beer

What's For Dinner: Lime Chicken Chili

Lime Chicken Chili
This is a recipe I adapted from Tosca Reno's Eat Clean Diet Cookbook. I made it more family friendly by omitting the hot peppers and adding spinach for an added nutritional punch. I love the flavor of this meal, it is decidedly different than most chilies thanks to the lemon and lime added to it. It is also very low in calories, only 150 calories per serving, so you can enjoy this with a slice of bread, topped with cheese or with some tortilla strips on top. The beans add filling fiber too which makes this a very satisfying meal. The adults rated this a 9/10 recipe, the kids were a little more apprehensive. My kids aren't really soup eaters though. Tough beans for them because we loved it! It is even better the next day for lunch.

Ingredients:
Drizzle olive oil
1/2 cup chopped onion
2 tsp minced garlic canned or 1 tsp fresh
1 small can green chilies
1 cup frozen spinach or 2 cups fresh
1 1/2 Tbsp cumin
1 Tbsp oregano
2 Tbsp basil
1 tsp. rosemary
sea salt and freshly ground black pepper to taste
8 cups chicken broth
2 15oz. cans great northern beans
2 chopped cooked chicken breasts
Juice from 1 fresh lemon
Juice from 1 fresh lime
Sprigs of cilantro for garnish

Directions:
In a large saucepan or pot, drizzle olive oil. Add onions and garlic and cook on med heat until soft. Add chilies, cumin, oregano, basil, rosemary, sea salt and pepper. Stir and cook 2-3 minutes. Add broth, beans and chicken. Bring to a boil. Reduce heat and simmer for 20 minutes. Add spinach and cook until bright green and wilted. Remove from heat, add lemon and lime juice. Top with a couple of sprigs of cilantro for garnish.

	Nutrition Facts User Entered Recipe   10 Servings Amount Per Serving   Calories 125.9   Total Fat 0.9 g       Saturated Fat 0.2 g       Polyunsaturated Fat 0.3 g       Monounsaturated Fat 0.2 g   Cholesterol 27.4 mg   Sodium 197.5 mg   Potassium 412.6 mg   Total Carbohydrate 13.8 g       Dietary Fiber 4.6 g       Sugars 0.1 g   Protein 16.1 g   Vitamin A 30.0 %   Vitamin B-12 3.0 %   Vitamin B-6 18.5 %   Vitamin C 15.5 %   Vitamin D 0.0 %   Vitamin E 0.4 %   Calcium 7.4 %   Copper 9.2 %   Folate 20.7 %   Iron 10.4 %   Magnesium 13.6 %   Manganese 23.7 %   Niacin 28.9 %   Pantothenic Acid     5.6 %   Phosphorus     19.3 %   Riboflavin 6.5 %   Selenium 15.7 %   Thiamin 8.9 %   Zinc 6.7 % *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Becoming A Positive Role Model

Kaela in her skinny jeans!

I am so proud of the person I am spotlighting today, not just because her fat loss story is an inspiration, but also because she is my sister. Kaela has overcome many struggles in her life and has been faced with many trials. She is a powerful example of someone who can come back stronger after something tragic happens to them. She has not allowed her life circumstances to determine who she would become. She is defined by a quite determination to do what's best for her and her family. She is constantly working towards self improvement, realizing that it is a lifelong pursuit.

Her Background
Genetically speaking, Kaela has all odds against her when it comes to obesity. Kaela is my half sister, which is not something I mention often, but it is relevant to understanding her situation. Her father's side of the family has a long history of obesity and obesity related diseases and also various forms of cancer. Knowing that she came from a family that struggled with obesity, when Kaela was younger, she was afraid she would have the same problem. She knows, even today, that staying healthy and fit will remain an uphill climb for her throughout her life. When she was younger, she didn't want to become overweight, but like many teenagers, didn't have the knowledge or a healthy body image to do so properly.

Kaela struggled with an anorexia as a teenager and young adult.

It was because of this, and other issues she was dealing with at the time, that Kaela became obsessive with her weight and began an unhealthy relationship with food. She started limiting and controlling what she ate. She battled with her unhealthy eating patterns throughout high school and early adulthood. At one point she weighed a sickly 100 lbs., way to small for a healthy 5'9" tall woman. Her boney frame was a far cry from healthy, and when she realized what she was doing to herself, she knew she had to stop. Kaela couldn't go a minute without thinking and obsessing over food. She realized that her eating disorder was controlling her life. And it scared her.

The pendulum swung the other way for Kaela, since she knew that counting calories and portion control would lead to her compulsive eating behavior again. After realizing that her controlling eating behavior was so consuming, she found another way to deal with her problems. She replaced one unhealthy behavior with another and began "emotional eating" for comfort and stress relief. Because of this, her weight steadily climbed over the years that followed.

Her Wake-up Call
It wasn't until after her first child was born, that she realized that she had let herself go for too long. She wanted to be a better example to her son and she wanted to have the health and energy to take care of him. She realized that she would have to watch what she ate, but this time had to be different. She could not slip into her old eating patterns. She also knew that losing weight with a baby to take care of would also be difficult. Any new mom understands how hard it is to work out, let alone get a shower in! But she was ready to make some positive changes; she was tired and frustrated and desperate to feel better.

Kaela and I were pregnant at the same time! She had her baby 6 weeks before I had mine.

Kaela and her son just after he was born.

Kaela and I after my youngest was born.

Kaela had another wake-up call around the same time. Her father was diagnosed with diabetes. She did not want to end up in his position, and the reality of that seemed closer than ever. It was time to overcome her hereditary disposition for obesity and obesity related diseases.

It was around this time that I gave her a copy of Tosca Reno's book "The Eat-Clean Diet" for her to check out. I love it because it most closely follows what I personally teach my clients about proper eating, namely avoiding packaged, processed foods, eating whole grains and lean meats, etc. Not only that, but if you are "eating clean" you won't have to worry about starving yourself, because you will get full off of the high fiber, nutrient packed foods. Not to mention, it is very hard to overeat whole, unprocessed foods.

How She Did it
Eating clean, whole foods, paired with regular exercise (thanks to a jogging stroller and exercise videos) and a determination to be a better example for her son, Kaela began to lose weight steadily and slowly. This was how it was to be done, no more extreme weight loss tactics or starvation methods. She also began at the start of each week planning her meals before hand to ensure that she would be successful and not obsess over what she would eat next. She monitored calories at Sparkpeople.com that kept her accountable for what she was eating without becoming obsessive. I helped her to find a good calorie goal for a sustainable weight loss of 1-2lbs a week. I also made sure that she was eating no less than was prescribed. Sparkpeople's program also has built in alerts to keep you from under or overeating and monitors calorie burning as well.

She also learned that exercise worked out best for her first thing in the morning. She found that if she waited to workout until the evening, that she would find excuses throughout the day or just plain run out of the energy to get her exercise done. Not only that, but she workouts with exercise videos and runs with her son when she can't make it to the gym. She has also recruited her fiance to workout with her which keeps them both motivated.

Instead of making excuses, Kaela learned to set herself up for success. Preplanned meals, exercises that can be done from home, accountability on a community based weight loss website all helped to keep her on track even when progress stalled or her motivation was low. Also, having a personal trainer for a sister to troubleshoot and give advice doesn't hurt either. ;)

Kaela has learned the only way to permanent fat loss is by taking things slowly, consistently and making a complete lifestyle change. And while I would like to take credit for what happened over the course of the last 16 months, I really can't. I was there to guide her and help her make adjustments to her diet and routine, but it was her dedication, hard work and consistency that paid off. And it paid off big time.

Kaela has lost 41 pounds and counting. But that's just a number on the scale. You can't really weigh or put a price on the improvement of the quality of your life. She has much more energy and has completely transformed her lifestyle into an active, healthy lifestyle that her son, and everyone that knows her can be proud of! Way to go Kaela!

If you want to follow Kaela's fat loss journey in her own words, she is keeping a fat loss blog at Losing It and Thriving. Go and show her some love!

Kaela and I ready to run a 5k!