5 reasons your job is making you FAT.

There are many reasons why we struggle to meet our health and wellness goals, but after working in the corporate fitness field, I am determined that our jobs are one of the biggest reasons for weight gain, illness, and chronic diseases. Many of us spend 40 hours or more a week at our jobs and it's bad enough that we spend most of that time sitting behind a desk, but there are other work-related factors that also play a role in our expanding waistlines.  Check out the 5 reasons your job is making you fat.

1.  Working too many hours is literally killing you by killing the time you could be putting in at the gym.  Make sure to limit the amount of time at your job to no more than 50 hours/week.  Overworking often leads to fatigue, depression, poor sleep habits, eye strain, and stress.  Start backing off on hours slowly by saying no when you have too much on your plate, scheduling needed days off, and working in your exercise, sleep, and time with family and friends.

2.  We spend most of our hours at work sitting behind a desk - getting up for lunch or to use the restroom isn't cutting it anymore.  Get up often to walk around the office or stretch.  Schedule a walking meeting, walk to a co-worker's desk instead of calling or emailing, always take the stairs (use the restroom on the next floor up), try to get a quick workout in at lunch or on a break (could be as simple as a mini circuit or brisk walk).

3.  When work stress starts eating at us, we start eating - emotional stress is one of the biggest reasons for comfort food.  If you are feeling stressed and overworked; you are not alone.  Learn how to say "no" if you have too much on your plate already.  Also, find other activities and hobbies to release your tension after work.

4.  Your post work activity is almost always sedentary - I get it... after a long day at work, a happy hour beverage and the couch all call your name but here is your time to resist.  This is the time to find something active to do.  It will boost your energy, self-esteem, and maybe even your social life.  Find a gym partner or try a group exercise class.  Up your chances of being successful by bringing your gym bag to work and heading straight there.

5.  You eat out all the time for lunch and the candy jar is your go to pick me up -  This one can help to save your wallet too.  Pack a lunch everyday so you can control your choices.  Even the healthiest joint on the block knows how to pack in sodium, fat, and sugar to make your food taste great!  Keep it simple by using leftover meals and packing your bag the night before.  And always be prepared with a healthy snack such as nuts, fruit, or yogurt.  This will help you resist the urge to snack from the vending machine or grab from the candy jar.  Most importantly, don't skip your meals... eat at a regular time every day!

    Stay tuned... Learn about more tricks and tips to help you lose weight at work.

The Skinny on Flaxseed

People have been eating flaxseed, but lately it has gained a lot of hype among health conscious Americans.  Yet there are still others who have never heard or come across this little seed.  So what's really the big deal about it?  Well the fuss is not over played, the truth is, this little seed packs a huge nutritional punch.  So if you're not eating it already, it's about time you start.  Not convinced yet?  I went ahead and laid out the benefits of the seed, how you should consume it, the nutritional background, and the best ways to add it to your diet.  Enjoy!

Natural Benefits of the Flaxseed:

• Omega-3 Fatty Acids - Flaxseeds are the best plant source of healthy omega-3's.  They are a great alternative if you don't eat fish on a regular basis.  
• Fiber - Flaxseeds contain both soluble and insoluble fiber.  This will help to keep the digestive system in it's best performing shape.
• Protein - Flaxseeds are what we call a "complete protein".  This means that it contains every amino acid that our bodies can not make on their own.  It's uncommon to find this in plant-based foods, making this a great addition to any vegetarian's diet.
• Lignans - Flaxseeds are also one of the best plant sources for lignans, phytochemicals that have antioxidant actions that may help protect against certain types of cancers. 

Other Health Benefits of Consuming the Seed: 

This is the brand that I normally buy.

(Research shows that flaxseed may have the ability too...)

• Prevent cancer and reduce tumor growth
• Decrease your risk of developing heart disease, blood clots, and strokes by lowering your cholesterol and blood pressure
• Help contol blood glucose levels in diabetics
• Regulate digestive functions and prevent constipation

The Facts on Flax:

(1 Tbsp of ground flaxseed has...)

• 40 calories
• 1.6 grams of protein
• 3 grams carbohydrates
• 2.8 grams of fat (0 from saturated fat)
• 3-6 grams of fiber
• 2 grams of Omega-3's 
• 18 mg of Calcium

*The RDI of Omega-3's is 1.1 grams so just one Tbsp/day is plenty! (unless more is advised by your doctor)

How to Buy Your Flaxseed:

Flaxseed can come whole, ground, or in oil form.  Although whole and ground have essentially the same health benefits.  It is ideal to consume it in ground form.  This is because the whole flaxseed can pass right through the body undigested.  If you already bought whole flaxseed, try grinding them in a coffee grinder or food processor.  The oil form also has lignans and omega-3's but no fiber... so I'd still suggest consuming them ground.  Finally, store them in the fridge to keep them fresh for longer.

So I know what your thinking... sounds like it is beneficial, but do I just down a spoonful of flaxseed a day?? No! There are plenty of ways to enjoy them as they can add flavor and texture to a lot of different foods.

How to Eat the Flaxseed:

1. Add whole or ground flaxseed to granola bars, pancakes, muffins, and baked goods
2. Add ground flaxseed to fish or chicken coating and oven-fry
3. Sprinkle ground flaxseed into cereal or oatmeal for breakfast
4. Add whole or ground flaxseed to your smoothies or greek yogurt for texture
5. Mix ground flaxseed into cold dressing or sauces for thickness
6. Enhance meatloaf, meatballs, or casseroles with ground flaxseed

Any other great ideas?  I'd love to hear them!

oxox, Em

A Healthy Diet | One Step at a Time

I've written quite a bit about exercise and the best way to burn fat with intervals, and I've even mentioned that exercise alone probably will not allow you to achieve your maximum results... the thing I haven't told you about is how do you get started on a healthier diet, what are key points to focus on, and how do you turn it into a lifestyle.  

It is essential that you first understand that changing your current eating habits to eating in a healthier manner isn't all about strict nutrition values, starving yourself, or avoiding food that you love.  It isn't even all about counting every calorie (although this works really well for some people to stay on track) and cutting your calories in half.  I try to encourage individuals that living this healthy lifestyle is about feeling great, increasing your energy levels, and stabilizing your moods.  

Another important piece is to realize that for maintenance of a healthy diet, you should plan changes in small steps instead of drastic change.  Take one thing at a time and turn it into a habit before turning to the next key point.  A person is almost always more successful when focusing on changing one thing at a time.

Here are some key points to start your lifestyle change:

1.  Simplify - Don't worry about counting calories all the time.  Focus on adding freshness and variety in your diet.  Try to create more meals from scratch at home, with continuing to eat what you love, but look for ways you can make subsitutions and use fresh ingredients.  It should not be hard for your diet to gradually become healthy and delicious.  The simply take away point?  Opt for fresh ingredients and prepare from scratch.  Stay away from processed foods as much as possible.

2.  Make small changes, one step at a time - It is important to realize that you didn't put extra weight on overnight and you sure in hell won't lose it overnight either.  Try to stay motivated ALL THE TIME.  Changing everything all at once will make sticking to your plan very difficult and may even bring you to cheat or give up.  Where to start?  Add a vegetable or salad to every dinner, try making greens half of your plate.  Or use olive oil in replacement for butter; ground turkey in place of ground beef... starting to get the idea?

3.  Adopt a healthy attitude towards food - Many people suffer from using food as an emotional escape.  Let me tell you... it's not!  A vacation will do that for you... not food!  Emotional eating will just leave you feeling guiltier and more bloated than before.  What to do?  Start by creating a food journal, documenting every time you eat.  What was your mood like?  Did you eat alone or with someone else?  What influenced you to eat (were you actually hungry or was it a craving)?  Consider if you have an unhealthy attachment to food or if you have a healthy relationship with your dinner plate.

4.  Practice Moderation, every small step will make an improvement - Don't get frustrated and eliminate all types of foods you love.  Although some people can give up certain foods completely, most of us are likely to "go crazy" and will end up binging and losing control.  Allow yourself one dessert a week such as every Friday night or one meal with red meat.  It will also allow you to enjoy and look forward to those foods so much more.

5.  Focus on portion control - I find that there is a big misconception that people need to starve themselves in order to lose weight.  In fact, this isn't true at all.  Think about it, how many times do you leave the dinner table feeling bloated and so full that you can hardly make it over to the couch?  Just reducing the amount of food you consume will allow you to feel more comfortable after meals and you will still get the nutrients you need.  To get started, drink a glass of water before every meal, use a smaller plate, dish up at the counter/stove and then take to the table (to make sure you don't take 2nd's without thinking, and ensure that you add more vegetables at each meal.

Remember to be positive.  Every time that you make a healthy choice for you body is a win for yourself.  Allow yourself a treat every once in a while so you don't feel like you are "deprived of all good things".  Focus on becoming a healthier individual in the long run.  And finally, if you have to think of an end to your diet, it probably isn't going to work for you.  This is about living a healthier lifestyle... FOR LIFE!

oxox, Em

Challenge Me | 3

Questions:  
1.  What is your favorite health food?

Almonds | Steamed Broccoli | Low Fat Greek Yogurt | Quinoa | Hummus

2.  What is your favorite indulgent food?

Beer | Cheese

3.  Find a healthy recipe online and try tonight!  Look for low-cal, lean protein, carbs from vegetables or whole grain, and little salt added.

Tonight I will be making spaghetti squash with grilled chicken and sun-dried tomatoes... Here's the recipe.  Let me know what you're making tonight.  Enjoy!

Ingredients:
1 whole spaghetti squash
2 T. EVOO
3 cloves garlic
1 C. chicken broth
1/3 C. sun dried tomatoes
2 C. broccoli florets
1 C. frozen peas
2 boneless, skinless chicken breasts (grilled and sliced)
1/4 C. grated parmesan
1 pinch S&P to taste

Prep:
1.  Preheat oven to 375 degrees. Cut squash in half lengthwise and scrape/remove seeds with spoon.  Place squash halves cut side down and bake on baking sheet and bake for 45 minutes.

2.  Allow to cool.  Using a fork, scrape the inside of the squash to remove strands.

3.  In a skillet, heat EVOO over med-high heat.  Add garlic and saute 1 minute.

4.  Add 1/4 C. chicken broth, sun dried tomatoes, and broccoli and cook 5 minutes.  Season as needed.

5.  Add peas, grilled chicken, and remaining 3/4 C. broth.  Shake about 1/4 C. cheese into mixture (just enough to thicken the liquid).

6.  Reduce to med-low heat and cover.  Simmer for about 5 minutes.

7.  Serve on top of squash strands with fresh shaved Parmesan cheese.

Lamb Kabobs | Caribbean Style

My boyfriend and I recently moved... and yes it was an upgrade.  My favorite upgrade you ask?  The kitchen.  On top of the having a new gas stove, our kitchen extends out onto the deck.  Yes, we now have a grill.  I have been looking for some great new recipes that I can tweak and try out on our new gadget!  This is the healthy grill recipe for the week.  Let me know if you give it a try.  I think it might have a little *kick* to it!

• 3/4 cup
  extra-virgin olive oil
• 1/3 cup
  lime juice, fresh
• 2 tablespoons
  lemon zest, grated
• 6 cloves
  garlic, minced
• 1 tablespoon
  cumin seed
• 1 tablespoon
  chili powder
• 1 tablespoon
  curry powder
• 1 teaspoon
  cayenne pepper
• 2 
  jalapeno peppers, minced
• 3 pounds
  boneless lamb loin, or well-trimmed leg, cut into 1-inch cubes
• 1 pound
  long beans, tips removed, left long or cut into 3-inch segments; or substitute green beans

• 1 tablespoon 
  unsalted butter
  
  Kosher salt (to taste) & freshly ground black pepper (I add to everything... LOVE)
• 
  
  1. To prepare the lamb marinade, whisk together ½ cup of olive oil, lime juice, lemon zest, garlic, cumin, chili powder, curry powder, 2 teaspoons salt, cayenne, ¼ teaspoon black pepper, and jalapenos in a medium bowl.  Taste and adjust seasonings to your preference.
  2. Put lamb cubes and marinade into a large glass baking dish and toss, rubbing marinade all over lamb. Thread 4 to 5 pieces of lamb onto each skewer. Place skewers into baking dish, cover with plastic wrap, and refrigerate for 1 to 4 hours
  3. While lamb marinades, prepare the beans. Sauté beans in remaining ¼ cup olive oil in a large skillet over medium-high heat, stirring frequently, until they are tender and begin to blister. Stir in butter, 1 teaspoon salt, and ¼ teaspoon black pepper. When butter just begins to brown, transfer beans to a warm serving platter and drape with foil. 
  4. When ready to grill the lamb, preheat the grill to a medium-high heat. Grill lamb by turning skewers every few minutes, until medium rare (internal temperature of 130 degrees), about 6 minutes. (Alternately, skewers can be broiled until medium rare.) Transfer skewers to a plate and let stand for 5 minutes before laying them over the beans to serve.

  
  
  *This dish could be paired with quinoa for an additional texture. 
  *If you do not have lamb available, you can try a lean cut of beef.
  
  
  Enjoy, Em

Think Slim | Part 1

To start on the right track you need to get your head in the game.  It ALWAYS starts at mind over matter. When you start thinking a certain way of life, you start living that way of life.  When you start living the thin, healthy, fit way of life, you will see the results (even if it takes a little time).  So here are some tips to start thinking slim.

1.  Dessert is best on a full stomach - This course is eaten last for a reason: Fill up on nutrient-rich foods first, so we don't hungrily take down a hunk of "empty calories" after.  So just take few bites of that treat to satisfy and push it aside.

2.  Swaying is for Trees - A report from the Journal of Consumer Research stated that if a thin pal orders a big meal, her table mates are likely to follow suit.  Lock in your healthful choice first so there is no changing your mind.

3. Food is NOT a trophy - "You deserve a cookie for that!"  We often eat a treat as a quiet celebration instead of tooting our own horns.  Let me tell you, satisfying yourself with say a brownie will be quite short lived (and is often followed with guilt and stress).  Pick a reward that will still feel like a prize the next day... say putting money into that vacation fund! :)

4.  "Because it's there" is a fine reason for climbing Mount Everest, not for eating a treat - Before you reach for the stale donut in the conference room or the sample cookie in the supermarket, ask yourself if you truly want it; and if not... skip it!  Most of the time we don't register these little nibbles as calories, but they do add up!  Create your own motto and rules for these certain occasions.  "I splurge only on dark chocolate  or "Only 5 sweet treats a week".  

5.  If it's sweet, but not fruit, it's NOT breakfast - Doughnuts and danishes and anything of the such may provide a whooping 500 + calories, but they most definitely don't deliver on the energizing protein which will leave you asking for more.  Like to start your day with something sweet?  Try scrambled egg whites with fruit salad.

This will be a great start to the healthier you... watch for more tips and tricks to thinking slim!

oxox, Em

The Butter Swap

Butter... rich and creamy; a perfect way to top toast or the essential ingredient in our baked goods, right? Wrong!  Other than being delicious, butter does not pack a very beneficial punch.  Here are the straight facts:

Looking at the nutrition label, we can see that in just one Tbsp, butter packs a whooping 11g from fat.  This label is from Smart Balance Blended Butter Stick... something someone might pick out if trying to be "health conscious", but if you take a look at the right side there is a comparison to real butter.  While this option is a better pick in saturated fat and cholesterol, is it still worth it to you to waste 100 calories on just butter? Not me... that's why I've put together a list of "healthy swaps" for you to try!

1.  Olive Oil (Extra Virgin is the best) - Yes, the obvious choice, this can be the real deal when it comes to baking and cooking.  Although it still offers its fair share of calories, olive oil has great added health benefits including being loaded with the "good" fats, Vitamins E, A, K, Iron, Calcium, and Amino acids.  It's known to be good to your heart, cholesterol panel, skin, bones, eyes, and your immune system!  Use 3/4 a cup olive oil for every 1 cup of butter in a recipe.  (be careful: if not used in moderation... the calories and fat can still add up!)
2.  Avocados - Another ingredient that is not only delicious but provides additional health benefits.  Try spreading on your toast for a fun twist.  It's benefits, to name a few, include fiber, vitamin C, and potassium, keeping you energized throughout the day.  You can even try baking with avocado.  Sub in 1 cup pureed avocado for every cup of butter a recipe may call for.  (This is one that I have heard a lot about, but have not yet tried... please leave a comment to let me know what you think!)

Applesauce made in sweetpeaskitchen.com

3.  Applesauce - Now this is one of my favorites that tends to surprise a lot of my clients.  It is a fabulous swap when baking sweets because it adds moisture and fiber into your baking and saves TONS on calories. Plus it adds a nice sweet touch.  Use equal amounts of applesauce that you would butter.  Try in cakes, cookies, etc... If you have apples, brown sugar, and cinnamon, you can even make your own applesauce!  Chop 4 apples and microwave until softened (about 4 minutes), transfer to food processor, add 1 T. brown sugar and 1 pinch cinnamon and puree until desired consistency.

4.  Plain, Non-fat Greek Yogurt - This is perfect for when you want to add protein and moisture without a ton of calories.  The baking with this ingredient is not bad either... it creates velvety moist goods and the amount of protein is to die for.  Use a half cup of Greek yogurt for every cup required when baking.

Homemade nut butter by abetterbagofgroceries.com

5.  Nut Butter - My go to food :)  Just like avocados, you can add any nut butters to bagels or toast.  Nuts contain heart healthy fats, potassium, and fiber.  Eating whole grain toast or bagels will also up your health benefits.  This decadent ingredient is always a winner.  You can even make your own with just 2 cups of raw almonds!

That reminds me... I have some baking to do this weekend!  

What other tricks and substitutions have you tried? I'd love to hear from you!

oxox, Em

Eat Clean, Train Dirty Part 1

Clean It Up!

I love the quote "Eat Clean, Train Dirty"... it sums up the lifestyle of fitness and weight loss.  However, what exactly does that mean, "Eat Clean"?  I want to give you a few tips on how to start eating clean in order for you to get the results you want.  Clean eating is a term used to describe whole foods that are non-processed and don't have added refined sugars or hydrogenated oils.  It is eating the way nature intended, the way our bodies are evolved to function best on, and the way that makes you feel - and look - fantastic!  Eating in this fashion, keeps your blood sugar levels stable and you feeling satisfied.

The biggest thing to remember is that this is NOT a fad diet, its a lifestyle change.  You do NOT need to worry about counting calories or carbs!  Eating clean will keep you lean and health for the rest of your long life.  Here are some tips to get you started:

1.  Eat Whole Foods:  The saying goes "Eat foods that either came from the ground or has a mother" but don't take this too literally.  It means have an apple instead of apple sauce or food that came straight from the farm and has not been processed in any way.  Start by shopping at your local farmer's market, stick to the outer circumference of the grocery store, or try to eat organic whenever possible.

2.  Avoid Processed Foods:  Read all ingredient labels!  If you are unsure of what the chemical or added ingredient is, my suggestion is to not put it in your mouth.  The less you eat from a package, box,  or can the better especially if there is added sugar or hydrogenated oils.  Look for things with the word "whole" and avoid the words enriched, bleached, or refined.  Also remember that the shorter the shelf life, the less processed it is.

Try this recipe and many others from www.heandsheeatclean.com

3.  Prepare Your Own Meals:  This tip allows you to tailor sauces, marinades, and packaged items.  Instead of grilled chicken with a sugary/salty marinade and a package of cheesy rice, you can do your own grilled chicken with salt-free seasonings and brown rice with a big helping of vegetables.  Although this takes more time, it is very important in living a healthy life.  Practice planning all meals and getting the ingredients on the weekend, or even cook your meals and freeze them ahead of time for days you are in a hurry.

4.  If You Eat Out, Be Picky:  It's OK to ask for substitutions or to make specific requests.  Ask for your food to be made dry without added stuff to it.  The worst case scenario, you end up eating 2 servings of grilled vegetables instead of those sweet potato fries.

Final Tip:  Know everything you put into your mouth and be picky.  Live healthier and happier for longer!

Start yourself off with a google search: "Eat Clean Recipes" and find some that work for your lifestyle.

Good Luck!
oxox, Em