Exercising Fasted

Posted on September 17
I never used to exercise on an empty stomach. As a rule, I put something in the tank 2 hours before a hike or lifting weights to make sure I didn't lose energy...or pass out. But it turns out that exercising in a fasted state worked for me. Instead of feeling light-headed, I had more energy and strength. I marched up that mountain on a mission or was able to lift heavier weights.
Major perk: Science shows that exercising in a fasted state can supercharge your body's fat-burning potential.
** Not everyone can exercise fasted due to blood sugar balance issues. So start with an easy work out and monitor how you feel. You may want to bring a small snack or even a hard candy in case you start to feel light headed.
**If you are starving immediately after exercise, you are not burning fat for fuel, just sugar in the blood stream. If after a work out you are not immediately hungry, you were in the fat burning zone. It will be normal to feel hungry in 30 to 60 minutes after the workout when all the fatty acids have cleared your system.

How to Order Healthy Sushi

Posted on September 12

1. Avoid Tempura
2. Skip Spicy Rolls
3. Rethink Rice.. skip the rice and ask for rolls wrapped in thin cucumber (naruto roll) or seaweed or.... just ask for light rice.

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Convenient Dinner Options....

Posted on September 11

Look for riced or spiraled veggies in your produce department for a fast, convenient and low carb dinner option. I really like that I can heat up marinara sauce and simply throw in the zucchini "noodles" and dinner is ready in minutes!

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Posted on September 05

I get to go to the gym, I get to eat healthy food today, I get to spend time with family and friends or I get to go to a job that I truly love..... mindset is everything.

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Posted on August 28

Let's get rid of things like diet products and 100 calorie snack packs and get back to real food like nuts and avocados. Being afraid of calories is like being afraid to put gas in your car. Both are meant to be a fuel source, it is just a matter of the right type of fuel.


Friday Funny....

Posted on August 24

How to Make Fresh Vegetable Juice in a Blender

Posted on August 20

Pick your veggies. I like to use up whatever is leftover.
Pop them in a blender.
Salt and pepper to taste (add jalapenos for kick).
Blend, blend, blend.
Pour over ice and serve!


Friday Funny....

Posted on August 17

Immunity Boosting Foods...

Posted on August 09

Portabella Mushroom Lasagna

Posted on August 07


4 large Portabella mushroom caps

4 tablespoon olive oil

1/4 cup low-fat cottage cheese

1/4 cup part-skim ricotta cheese

1/2 garlic clove, minced

4 tablespoons fresh basil, chopped

8 sun dried tomatoes, thinly sliced

4 tablespoon tomato sauce

1/2 cup part-skim mozzarella, shredded

Fresh ground pepper


Brush both sides of the mushrooms with olive oil, using 1 tablespoon of oil per mushroom. In a large skillet over medium-high heat, sear mushrooms on both sides until brown and most of the moisture has evaporated from the mushroom (about 4-5 minutes per side).  Remove mushrooms from skillet and place on a plate. In a small bowl, mix cottage cheese, ricotta cheese, and garlic. Fill mushroom with cottage cheese mixture, topping with basil, sun dried tomatoes, tomato sauce and mozzarella. Sprinkle with fresh ground pepper. Serve as is or place under the broiler for 1 minute to melt and brown the cheese.

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