One Week to Bikini Time: The Countdown

So even though it has been officially summer for about a week, you are still eating crap and watching bad reality shows instead of getting out there and getting fit. A last minute beach vacation puts you in a panic because you it’s been so long since you been in a bathing suit much less look good in one. Not all is lost, however, there is always some fine tuning you can do. Six weeks prep time is greet but if you only have one week, I can give you so tips to look better than you do today. Remember, it is too little time to promise a miracle but every little bit helps.

There are several tactics that can be taken that can give an illusion of a fitter physique. The first culprit is bloat; it can make you feel and look flabby. Then of course, there are your muscles that seem limp and flat since they haven’t been regularly worked out. Again, not much can be done for weight loss in one week but you can create the illusion of a fitter body by trying these tips.

EAT CLEAN HIGH PROTEIN FOODS- eggs, chicken breast and cottage cheese (unless your lactose intolerant, because it can bloat you). Don’t add any extra salt, sauces or dressings to the food, eat them grilled or boiled. Don’t complain it is only for a week, if you wanted flavor you should have thought about working out two months ago.

ELIMINATE SALT AND ADD WATER- you would be surprised where sodium hides in food. Anything packaged, canned and processed contains sodium, even sodas. The less salt in your system, the less likely you will retain water. Drink lots of water to cleanse your system and begin to dilute any salt in your system. It will start your digestive system moving and help in bowel movements.

FIBER IN THE FIRST TWO DAYS THEN STOP –the first two days of your week should be spent filling up on high fiber foods to get your poop moving (constipation can make you look bloated) you will feel gassy and crampy but it will get things going. Then take fiber out of your diet completely (just for this bikini ready week) so you won’t be bloated while at the beach.

WEIGHT TRAIN- although you don’t have time to build biceps, you can still look more taut by doing some reps for arms, legs and tush. Toning, although temporary does give you muscles some subtle definition. Work on all over toning by doing jumping jacks while using hand weights. Also self-tan and bronzer helps you look sleeker.

EAT ALL DAY- separating your total calorie intake into smaller meals will not only motivate your metabolism but will also counteract the too full feeling of eating a big meal. Eating all day does keep your belly looking flatter than have bigger meals. Eat clean and eat often.

I used these techniques in my Hawaiian tropic days when last minute pageants would arise. Keeping a stable weight all year makes fine tuning all that easier. So even if you were less prepared for that vacation this time, there is always a next time. Do your best but don’t let a little belly flab ruin your well deserved vacation rest, that is what sarongs are for, have fun!!!!!

Fiorella

5 Tips to Get Out of Your Diet Slump

So you have begun a new diet and activity regime and it you dropped a few pounds but now you seem to have stopped seeing results. This phenomenon is not uncommon with many of my clients when they first come to me. They are on a health kick and think they are doing all the right things, but they have become stuck in a rut. I have compiled the 5 most common traps that even the best intentioned have fallen into.

TOO MANY LIQUID CALORIES- fresh from the gym you go to JAMBA JUICE for a huge smoothie with tons of excess sugar and calories, many can go up to 800 calories. Know what you are ordering, an effective smoothie should include a non fat dairy like yogurt or soy milk and fresh fruit, no added fruit juices. Your best bet is making one at home, so you can control the contents. Sports drinks are another unneeded calorie bust. All those sugar waters on the market are a waste and can be substituted with a variety of crystal lite packets of your choosing.

YOU ARE EATING TO MUCH- so you have taken that one hour spin class and now you have given yourself license to go on a pizza frenzy. Trust me you did not burn off enough calories too justify that splurge. Remember when you decide your activity level; the amount of calories a day should reflect your BMI and your weight loss goals. When the calorie intake is decided, then you should split the calories throughout the day, preferably in mini meals. With that said there are great choices for both pre and post workout which include protein /carb combo.

YOU ARE EATING TOO LITTLE- another pitfall is the extreme restriction of calories. Eating to little may show some results in the beginning but for the long term, it has its ramifications. Your body thinks it is starving itself so your metabolism slows and holds on to the fat. Losing weight, does not mean not giving your body what it needs. Again your body fuel is food, and should be considered as such. Not taking in enough calories with deplete your body of essential nutrients and causes fatigue, which will in turn prevent you from keep your activity level up. Your diet should consist of clean foods (unprocessed) that will keep your energy revved up all day long.

YOU ARE SLEEPING ENOUGH- study after study emphasizes the importance of sleep in all biological functions, including weight loss. Getting up too early to exercise when you don’t get your eight hours of shut eye can sabotage your weight loss. Studies also show that lack of sleep increases stress levels and increases your grehlin levels (a hormone that makes you hungry) which increases your appetite. Sleep must be part of your weight loss plan. Planning is essential in any diet, and should be carefully considered. With our busy schedule, it may seem like a luxury to get some sleep but start a routine and stick to it.

HEALTHY SNACK TRAP- this trend started when we were all suckered into the Snackwell cookie line that was no- fat, so we scarfed down entire boxes. If you actually read the label of many “healthy” snacks like granola bars, or sports bars, they are filled with tons of sugar. I am not a fan of processed foods in any way shape or form. But if you must grab one of these treats on the go, (as a mini- meal replacement) chose one that is low in added sugar, 5g or less and high fiber 5g or more. This sounds easier than it is, start looking at labels and you will find that this 5/5 combo is not such any easy task, that is why I stick to pure foods.

If you are suffering from a diet slump, looking into these areas may lead you to a reason for your lagging weight loss goals. Remember, keep a food journal, schedule in ample time for sleep, activity and use food mainly to fuel your body. Take stock of your life and see results!

Drop a Few Pounds With These 5 Summer Salads

Long summer nights and steamy weather quells our tastes for heavy comfort foods. Our taste buds tend to crave cool, juicy and crisp foods. It is also a great time of year to drop a few pounds because we are more active and crave less fatty foods. I have compiled my top five salad dinners that are easy to make and taste great. After a long day at the office, flip on the air conditioner and enjoy a cool salad, low cal, high protein salad.

GREEK GALORE SALAD
1 bag of spinach
Low fat feta cheese
1 lb of shady brook turkey breasts(steam or grill)
1 tsp of oregano
1/4 cup of olive oil
squeeze of lemon
Serves 2

TONNO AND RED PEPPER AND ASPARAGUS
1 can of Good Italian Tuna (tonno genova)
1 lbs of steamed asparagus chopped one inch pieces
3 red peppers from can of marinated peppers
1/4 cup capers
1/4 cup extra virgin olive oil
1/4 cup balsamic vinegar or to taste
Serves:1

LOVELY LENTIL AND FENNEL SALAD
1lbs of cooked lentil drained
1 large anise(chopped) 2 cups
2 carrots chopped
1 small red onion chopped
2 cloves of garlic
salt and pepper to taste
1/4 extra virgin olive oil
2 tsp of cider vinegar

STEAK AND ARUGULA SALAD
1 LB of sirloin or shell steak
seared and sliced (not too thick)
1 pound of very clean arugula
shaved parmegiano reggiano cheese
salt and pepper to taste
1/4 cup of olive oil
squeeze of lemon

SPICY SHRIMP SALAD
1 LB of shrimp steamed and shelled
2 cups of broccoli florets steamed
1/4 cup of sesame seeds
1 tsp of red pepper flakes
1 cup of raspberries
1/4 cup olive oil
squeeze of lemon

Stock up on fresh ingredients this summer, use simple crisp flavors and don’t forget to experiment with your own taste combinations. The possibilities are endless. Eat and be free!

Fiorella

12 Tips for a Healthy Summer Cookout

It is that time of year when barbecues and pool parties are all the rage. Whether you are the host or guest, keep in mind that while having fun in the sun, you can help prevent most food borne illnesses that cam lurk at barbecue parties. Most food borne illness can stem from bacteria that fester if proper temperature is not maintained in food. In particular, protein rich foods are most vulnerable.

Most bacterial like Botulism, E.coli and Salmonella can be a contaminant during handling, cooking and storage of food. Some forms of bacteria like Listeria can multiply in the fridge, while botulism is mostly found in canned foods and E.coli, can thrive in undercooked foods.

To be on the safe side this summer, take care with the following tips to make you party fun and care free.

1. Keep Fridge temps at no higher than 40 F

2. Keep raw meats and poultry away from other foods to prevent cross contamination. Use sealed plastic bags

3. Use raw meat within one to two days, if frozen 4 to 5 days.

4. Thaw safely: in fridge, in a plastic bag in cold water or microwave. When defrosting in microwave put it immediately on the grill.

5. When marinating, do so in fridge not on kitchen counter. Do not use same marinade on uncooked and cooked food.

6. Keep coolers out of direct sunlight and in the shade, put food and beverages in separate coolers.

7. Keep a thermometer on hand. Safe temps for food meats, as follows

Hamburger-160 degrees F

Beef, lamb-145 degrees F

Pork-160 degrees F

All poultry- 160 degrees F

Hotdogs-165 degrees F

8. Never partially grill meats then finish cooking later.

9. In hot weather over 90 F, food should not sit out for more than one hour

10. Use different utensils for each dish not to cause cross contamination. Use separate utensils and platters for cooked and uncooked foods.

11. Cold foods should not be left at room temperatures for long periods of time.

12. Protein rich foods that are served cold should be kept in fridge until serving time.

The most common mistake in food storage during an event is not having proper space to cool and prep food. Several days before the cookout, remove all unnecessary foods from the fridge and freezer, clean and prep coolers and buy ice on the morning of the barbecue.

Keep plenty of platters and utensils on hand and heavy duty zip lock bags that prevent leakage. Clean surfaces thoroughly, taking special care with cutting boards. Plastic cutting boards can be placed in dishwasher, while wooden boards should be scrubbed vigorously with hot water, soap or chlorine solution.

Most food borne illness will appear from 6 to 24 hours after digestion. Symptoms will include vomiting, diarrhea, headache and nausea. Many strains can become serious and a doctor should be seen immediately. It all sounds very scary but with some active care and prevention, your party will be the talk of the town. Have fun!!!

Fiorella

Ten Tips to Keep Your Dentist Away

There are two major things that people need to know about mouths, how to prevent tooth decay and when to keep it shut. Since I seem to have more control over the former, I will start there. Recently, during a painful procedure that we like to call a dentist appointment I was stretched tugged and drilled with metal objects. Prognosis: I needed a root canal and crown and get this, it would cost me $2000.00 !! Everyone has a racket. I then decided that I would do my best to never experience that again.

Tooth caries and periodontal disease (gum disease) are two of the most common diseases in the world and could both be prevent with good oral health and nutrition. When dietary sucrose (sugar) is present in your mouth it produces glucans that causes PLAQUE to form on the gum line of teeth. Bacteria adhere to this plaque and tooth decay begins. In addition to sugar, certain “fermentable carbohydrates” which produce acids in the mouth that can also impact oral health. The good news is that there are some foods that actually help protect teeth from decay by increasing saliva flow, preventing the adherence of sugar to teeth and neutralizing acid levels in the mouth.

Here are some proven tips to reduce your trips to money grubbing, sadist, I mean dentist:

LIMIT SUGAR-in general the less sugar that passes your lips the less glucans are formed. Also the amount of time sugar is kept in your mouth is also important. For example sucking on hard candy will be in your mouth for longer than food you would just swallow.

AVOID STICKY FOODS- dried fruits like raisins and candy like caramels stay on the teeth longer and therefore have more time to cause decay.

TIMING IS EVERYTHING- eating sugar throughout the day is more harmful then eating the same amount of sugar in one sitting. The reason is that it usually takes two to four hours for acid levels to return to normal in the mouth.

EAT SUGARY SNACKS WITH MEALS- most proteins and good fats naturally protect teeth against the harmful effects of sugar. Have your treat as desert rather than alone during the day as a snack.

SAY CHEESE- cheddar cheese in particular can actually help prevent cavities. It is an anticariogenic that can be described as one that does not cause the acidity of the saliva to rise to the point where tooth decay can occur. Also try Brie, Gouda mozzarella, Monterey Jack and Swiss cheese.

SUGAR FREE GUM –and breath mints that contain XYLITOL, helps increase the flow of saliva which in turn limits the bad acid.

TEA TIME- the tannins in tea have shown to be a good way to keep your mouth healthy. And did you know that tea can contain fluoride, which strengthens bone and actually incorporated into the tooth enamel

KEFIR- (you knew it was going to make an appearance) and YOGURT, has been shown in a recent study to help prevent gum disease. Foods containing lactic acid, reduces the bacteria that would adhere to the gums.

DRINK WITH A STRAW- all sugary juices or drinks will bypass you teeth much more than if drinking plainly with a glass. Also try limiting beverages with added sugar, in general, too reduce the damage to your teeth. Frequent slow sipping of a drink can allow acids to remain at their peak. Try sugar –free powdered flavors that you can add to water.

VITAMINS- diets low in calcium, Vitamin C, A and B, have been linked to periodontal disease. The most effective source of the vitamins are through food, use vitamins as a supplement to a vegetable and fruit filled diet.

Include in your arsenal of prevention, brushing twice a day (just don’t do it in public bathrooms, its gross) and use an antiseptic mouthwash, and see that freakin’ dentist once a year just in case. KEEP SMILING.

Fiorella