Apr
15

Fire-Roasted Chile Omelet

Posted by Tamara Kosaba

Here's a recipe to spice up your breakfast.

Egg whites, fire-roasted green Chile and diced tomatoes create a tasty omelet that is bursting with flavor and packed with protein.

Serve with a side of salsa and sliced avocado.
Servings: 2

Here's what you need...

  • 1 teaspoon olive oil
  • 3 small tomatoes, finely chopped
  • 2 (4oz) cans of fire-roasted, diced green chiles
  • 12 egg whites
  • 2 Tablespoons water
  • Non-stick cooking spray
  1. In a skillet, heat the oil over medium heat. Add the tomatoes and chiles and cook until soft, about 3 minutes.
  2. Season with pepper and salt and set aside.
  3. In a medium bowl whisk the egg whites and water.
  4. Lightly coat a medium non-stick skillet with non-stick cooking spray and place over medium heat.
  5. Add ¼ of the eggs and swirl to evenly coat the bottom of that pan. Cook until the eggs have set, about 2 minutes.
  6. Use a rubber scraper to lift the eggs up and let the runny uncooked egg flow underneath.
  7. Spoon 1/4 of the Chile mixture onto half of the omelet, fold over, and slide onto a serving plate.
  8. Repeat with remaining egg whites and Chile mixture.

Nutritional Analysis: One serving equals: 163 calories, 5g fat, 6g carbohydrate, 2g fiber, and 26g protein.






Apr
15

The Top 5 Ways Busy Moms Eat Too Much

Posted by Tamara Kosaba

Each day you make well over 200 decisions about food, according to Brian Wansink, PH.D. in his book, Mindless Eating.

Your weight is the sum total of your past food decisions.

According to Wansink, overeating can be greatly reduced simply by removing the cues in your environment that cause you to overeat.

He goes on to explain the top 5 Diet Danger Zones and the solutions for each:

1. The Meal Stuffer: At mealtime you really stuff yourself. You clean everything off your plate, eat quickly and often go back for seconds.

You consider yourself to have a “healthy appetite” and often feel uncomfortably full after eating.

  • Use the Half-Plate Rule: fill half of your plate with vegetables and the other half with protein and starch.
  • Use smaller plates and wait 20 minutes before deciding if you want seconds.
  • Eat slower so your appetite can catch up with what you've already eaten.
  • Don't place serving dishes on the table. Pre-plate your food and then put the rest out of reach.

2. The Snack Grazer: You eat whatever food is within reach, and snack at least three times throughout the day.

You can't walk past a candy dish without dipping in. Your snacking is rarely done out of hunger.

  • Chew gum throughout your day to avoid mindless munching.
  • Keep tempting snack foods out of sight and out of mind.
  • Never eat directly from a package. Portion out your snack into a dish.
  • Don't purchase tempting snack foods for future snacking. Keep a wide variety of fruits and vegetables on hand instead.

3. The Party Binger: Whenever you attend a social event where the main attraction is food, you eat without stopping.

With all the distraction you quickly lose track of how much you've consumed and often stop only when it's time to leave.

  • Stay more than an arm's length away from the buffet or snack bowls.
  • Put only two food items on your plate during each trip to the table.
  • Make yourself feel full by eating the big healthy stuff first, like broccoli and carrots.
  • Remind yourself why you are at the party: first to socialize or to conduct business and secondarily to eat.

4. The Restaurant Indulger: You eat out at least three times a week and enjoy every minute of it. You love appetizers, large entrees and rich desserts.

When you leave the table you are always stuffed.

  • Ask your waiter to remove the bread basket from the table.
  • Before you eat, ask your waiter to box half of your entrée to take home.
  • Decide to either share an appetizer or a dessert, never have both.
  • Skip the appetizer menu and instead start your meal with a side salad.

5. The Desktop (or Dashboard) Diner: You like to multi-task by eating at your desk or on the go.

Your lightning-quick meals are grabbed on-the-go from fast food joints, vending machines and convenience stores.

You don't plan your meals ahead of time and end up eating whatever you can quickly find.

  • Pack a healthy lunch and bring it with you.
  • Stock your work area with healthy protein-filled snacks.
  • Drink plenty of water throughout the day.
  • Turn off the computer or pull your car over while you eat.

By making these healthy changes when it comes to your food decisions you will put yourself back

on course and moving in the direction of healthy weight loss.

Would you like to expedite your fitness and weight loss results?

Call or email today to get started on a fitness program that will quickly transform your body.

Remember, while nutrition is vitally important for weight loss, true results are achieved through

a combination of both nutrition and challenging, progressive exercise.






Apr
15

Best Spinach Salad for Busy Moms

Posted by Tamara Kosaba

The first thing that you'll notice about this salad is that it tastes amazing.

It also doesn't hurt that spinach is an extremely nutrient-dense food.

The recipe calls for raspberry vinegar, which is a flavorful and refreshing alternative to traditional,

oily dressing. The fruit and nuts add flavor, fiber and healthy fat.
Servings: 8

Here's what you need:

  • 8 cups cleaned spinach leaves
  • 3 oranges, peeled, sliced and quartered
  • 2 cucumbers, peeled sliced and quartered
  • 1/8 cup macadamia nuts, coarsely chopped
  • 1/8 cup sunflower seeds
  • 2 Tablespoons poppy seeds
  • 1 cup strawberries, sliced or whole raspberries
  • 1/2 cup white balsamic raspberry blush vinegar
  1. Combined the spinach, oranges, cucumbers, macadamia nuts, sunflower seeds, poppy seeds and strawberries in a bowl.
  2. Add the vinegar and toss well.

Nutritional Analysis: One serving equals: 99 calories, 3g fat, 14g carbohydrate, 2.6g fiber, and 3.5g protein.






Apr
15

Amazing Moms Shop Your Way Thin!

Posted by Tamara Kosaba

Here's your grocery shopping cheat-sheet.

Take this with you as a reminder of what to buy and what not to buy.

Don't buy food items that:

  • Are filled with sugar or high fructose corn syrup.
  • Are highly processed and contain unidentifiable ingredients.
  • Are full of fat.

Do buy:

  • Whole, fresh fruits and vegetables.
  • Whole grains.
  • Lean proteins.

Always stay on the perimeter of the grocery store, the inner aisles are filled with

tempting processed snacks that sabotage your fat loss efforts!

Stay focused on your goals and why you want to lose weight.

Staying focused requires discipline and work,  it does not happen by itself.

Being focused and accomplishing your goals is a decision that you make and work at each day!

Write down your goals and place your them where you can see them daily, on your fridge, bathroom mirror or even visor in your car.

What are your goals for this summer?

 






Apr
15

Busy Moms Fat Loss Kitchen Makeover!

Posted by Tamara Kosaba

Your kitchen will make or break your weight loss results.

A kitchen stocked with the makings for healthy meals and snacks will keep you on track, even when late-night cravings strike. On the flip side, a kitchen filled with unhealthy munchies will derail your weight loss efforts every single time.

So what should your cupboards hold and what should be off limits? I've designed this self-guided kitchen raid to help you sort out the good from the bad.

Go ahead, grab a garbage bag, print out the list below, and then head to the kitchen.

The Refrigerator
Let's start with the fridge, the heart of your kitchen. If you find something in your fridge that is on the "Dump this" list, then you know what you have to do. Get that garbage bag ready.

Dump this: Beverages with high fructose corn syrup or sugar. Drinking calories is one of the quickest ways to gain weight, so quickly rid your fridge of any beverage that lists HFCS or sugar on the ingredient list.

  • Replace with: Water. It is a well known fact that most people are partially dehydrated, a condition that is harmful to your health and wreaks havoc on your weight loss efforts. Keep plenty of cold water on hand for proper hydration.

Dump this: Rich dairy products. I know that cream cheese tastes amazing, but fat-filled dairy products are extremely high in calories and should not reside in your fridge. Eliminate high-fat cheese, milk and yogurt from your kitchen.

  • Replace with: Fresh Vegetables. The produce drawer in your fridge should be overflowing with colorful nutrient-rich veggies. In fact, your fridge should hold more veggies than the drawer can hold. Veggies are filled with fiber, vitamins and nutrients and are a vital part of a healthy well-rounded diet.

Dump this: Fatty meats. It is important that you be selective about the meats that you eat. I may tell you that chicken is a great source of protein, but if you take that as a license to eat fried chicken everyday then the benefit of the protein will be lost in all the extra fat calories.

  • Replace with: Lean meats. Skinless chicken breast, lean ground turkey, white fish - there are numerous choices when it comes to lean meats.

Dump this: Fruit-flavored yogurt. I hate to break this to you, but that cute individually packaged yogurt is going to do more harm to your waistline than you think. More than 50% of the calories in fruit-flavored yogurt come from sugar. Check out the ingredient list and you likely find both high fructose corn syrup AND sugar.

  • Replace with: Plain low-fat yogurt, Greek yogurt, or low-fat cottage cheese. If you love yogurt, then get the low-fat plain version. You can even chop up some fresh fruit and stir it in. Another option is to have a scoop of low-fat cottage cheese with chopped fruit on top.

The Freezer
Next let's take a look into your freezer. Anyone who has walked the freezer aisles at the store knows how plentiful frozen temptations are. How does your freezer measure up?

Dump this: Ice cream. We may as well get this one over with. Hiding a gallon or two (or even a pint) of your favorite ice cream "for a rainy day" is NOT a good idea. Save yourself from that temptation and don't buy ice cream.

  • Replace with: Frozen fruit. When your sweet tooth starts acting up, throw an assortment of frozen fruit into the blender and whip up a healthy fiber-filled smoothie.

Dump this: Frozen Pizza. This is another one of those items that is just too tempting to keep around. Why would you bother to make a healthy dinner when a frozen pizza is calling your name? Ban frozen pizza from your home and watch as your waist starts to shrink.

  • Replace with: Turkey or Veggie Patties. For quick dinners keep your freezer filled with lean turkey patties and veggie patties. Serve on a bed of brown rice or on a whole grain bun.

Dump this: TV Dinners. I doubt that you need me to go into too much detail on this one. The next time that you are tempted to buy a pre-packaged frozen meal, please turn the package over and read the nutritional facts. You will be shocked by the staggering number of calories and less-than-healthy ingredients.

  • Replace with: Home-made Portioned Meals. Spend some time on the weekends to cook up healthy meals, and then freeze them in portioned containers. Then throughout the week you simply need to reheat and enjoy.

Dump this: Frozen Breakfast Food. French toast, waffles and pancakes are popular items in the freezer aisle. Don't fall for the pretty photos and tasty-sounding names. These items are highly processed and contain loads of unnecessary sugar.

  • Replace with: Sprouted Whole Grain Bread and Muffins. It is just as easy to throw a slice of sprouted, whole grain bread into the toaster as it is a frozen waffle. Spread it with some natural peanut butter and pair it with a piece of fruit. Now that's a much healthier breakfast.

The Pantry
Last, but not least, we come to your pantry. This may be the most painful part of your kitchen raid, since most junk food ends up here. So take a moment to give yourself a pep talk before grabbing that garbage bag and opening your pantry.

Dump this: Sugar-filled cereal. If sugar or high fructose corn syrup are listed as ingredients on your cereal box, it's got to go. Sugar-filled cereal is basically another form of junk food, and will only add inches to your waist.

  • Replace with: Whole Grain Oatmeal. There is a huge difference between instant, sugar-filled oatmeal and whole grain oatmeal.

Dump this: Refined/White Bread/Rice/Pasta. These highly processed products promote weight gain and a plethora of other health problems. Do not buy "white" bread, rice or pasta - especially if you want to lose weight.

  • Replace with: Whole Grain Bread/Rice/Pasta. Whole grain is the best choice you can make. It is filled with healthy fiber, and is less likely to contain harmful, waist-expanding ingredients.

Dump this: Chips/Crackers. While refined chips and crackers are fun to munch on, the extra calories will quickly add up. Do yourself a favor by not allowing these into your pantry.

  • Replace with: Almonds. The key to making this snack a winner is to practice portion control. Place a handful of almonds into individual bags for pre-portioned snacks.

Dump this: Packaged Sweets. I don't really have to explain this one, do I? Cookies and cakes and candies shouldn't be a regular part of your diet, so keep them out of your house. It's one thing to enjoy a dessert once in a while, it is quite another to routinely eat processed sweets at home.

  • Replace with: Dried Fruit. When you want to munch on something sweet, turn to a bag of dried fruit. Make sure that you purchase dried fruit that does not contained added sugars.

That completes your self-guided kitchen raid. I encourage you to raid your kitchen every couple of months as a way of keeping yourself on track. Talk with your family members about the healthy changes that you're making, and try to get everyone's support.

You know that weight loss comes as a result of healthy eating and consistent, challenging workouts. Call or email today to get started on a fitness program that will get you on the fast-track to your best body ever.