Monthly Archives: July 2014

Easy Baked Halibut

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Think that cooking healthy is difficult or time consuming? This recipe will make you think again. Simply combine the flavorful marinade ingredients, brush over the fillets and bake. That’s it! Add a side of veggies and a dark green salad for a delicious fitness approved meal. Servings: 4

Here’s what you need:

  • 4 halibut fillets
  • 1 Tablespoon coconut aminos
  • Juice from one lime
  • 2 garlic cloves, minced
  • 2 teaspoons fresh ginger, minced
  • 1 Tablespoon olive oil
  • 1 teaspoon toasted sesame oil
  • 2 Tablespoons fresh cilantro, chopped
  • 1/4 teaspoon sweet paprika

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  1. Preheat the oven to 350 degrees F. Lightly grease a baking pan with olive oil.
  2. Rinse the fillets and pat dry. Place in the prepared pan.
  3. In a small bowl combine the remaining ingredients. Brush over the fillets.
  4. Bake for 15 minutes, then turn the oven to broil for an additional 3 minutes.

Nutritional Analysis: One Serving equals: 201 calories, 7g fat, 250mg sodium, 3g carbohydrate, 1g fibre, and 30g protein

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Just One Day

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Making healthy lifestyle changes can be challenging. Chances are, you’ll encounter an occasional setback. But don’t give up!

Try this: only focus on the day at hand. Don’t allow your mind to dwell on the enormity of your goal, only the very specific lifestyle changes for today. Then wake up and do it again. Before you know it, you will have made huge strides toward achieving your goal.

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Beat Your Plateau in 5 Steps

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It happens to all of us at some point.

Your workouts are dialed in, and your body is rapidly becoming leaner and more attractive. Friends and family notice and you feel fantastic.

And then it stops.

You are doing everything exactly the same as before except your body no longer responds.

You, my friend, have hit a plateau. It’s a frustrating place to be parked, so read the following 5 steps to get your body back into results mode.

Step #1: Reduce Sugar. A very effective way to restart your results is to reel in your sugar intake. Inspect all of your food for added sugars and eliminate items that contain high calorie sweeteners. This means no sugar, corn syrup, honey or maple syrup.

If you’ve already eliminated processed sugars from your diet, and have still hit a plateau, then it’s time to dig a little deeper by eliminating some of the natural sugars from your diet. Limit your intake of sweet fruits and eliminate dried fruits.

Step #2: Get More Sleep. We are supposed to get an average of eight hours of sleep each night. If you’re not getting adequate amounts of rest, you’re more likely to be hungry, overeat, and gain weight.

When you’re tired, you don’t feel like cooking a healthy meal, and you’re more likely to opt for fast (fattening) food. Then your lack of energy causes you to skip your workouts. And to make matter worse, sleep deprivation causes your metabolism to slow down, slowing or reversing your results. To beat your plateau, make sleep a priority.

Step #3: Drink Only Water. To restart your results you’ll need to make some changes. Sorry, but some of the changes aren’t going to be fun. If you’re one of the millions hooked on soda, alcohol, or other sweetened beverages, then your plateau will stay locked in place until you replace these drinks with water.

Keep in mind that your brain often confuses thirst with hunger. So at the first sign of hunger, don’t grab a snack or calorie-filled drinks. Instead, grab a glass of water.

Step #4: Eat Healthy Breakfast. But not just any breakfast. Your plateau-breaking breakfast should be low in carbs and high in protein. Try eggs, lean breakfast meats, a protein shake, or a mini-muffin made with almond flour.

Fitting breakfast into your busy morning may take some work, but research shows that the habit of eating a healthy breakfast is key to losing weight and keeping pounds off. Set your alarm 15 minutes earlier to give yourself time to eat breakfast

Step #5: Increase Exercise Intensity. It’s time to start taking your workouts more seriously. No more going through the motions, it’s all-out for you. If you want to get back on track with your body transformation, and to keep the fat melting away, then increase the amount and intensity of your exercise routine.

For most people, this is the most difficult lifestyle change of all, but the benefits are enormous. Try to get 30 to 60 minutes of intense exercise on most days of the week. When exercise is a normal part of your everyday routine, you’re more likely to stick with it, and your body will become slimmer and more toned.

The quickest and most permanent way to beat that plateau is through a combination of healthy eating and consistent, challenging workouts.

I’m here to help you meet your fitness and weight loss goals.

You deserve that fit and attractive body—I can help you get it.

For more insightful health and nutrition articles, please subscribe to our newsletter. While you are there please refer a few friends.

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Best Roasted Broccoli & Cauliflower

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Eating plenty of vegetables will help you cleanse. Here’s an awesome recipe for roasted broccoli and cauliflower that is quick to make and tastes great. Serve this with a piece of lean meat for a well-balanced, fitness approved meal. Makes: 4 Servings

Here’s what you need…

  • 1 bunch broccoli
  • 1 bunch cauliflower
  • 1 Tablespoon olive oil
  • dash of sea salt
  • dash of pepper
  • 4 garlic cloves, minced
  • juice from 1 lemon

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  1. Preheat your oven to 425 degrees F. Lightly grease a large baking sheet with olive oil.
  2. Wash the broccoli and cauliflower heads and then pat dry. It’s important to dry thoroughly so that it will roast properly. Cut into small florets.
  3. In a medium bowl combine the florets, olive oil, salt, pepper and garlic cloves. Toss until well combined and then spread over the prepared baking sheet.
  4. Roast for 25 minutes, stirring halfway through. Remove from oven once the florets are tender with crispy bottoms.
  5. Drizzle the lemon juice over the cooked florets and serve immediately.

Nutritional Analysis: 160 calories, 4g fat, 98mg sodium, 8g carbohydrate, 4g fibre, and 4g protein

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Cleansing Snacks

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You’re not supposed to eat packaged foods for a few days, so what should you snack on? Try these cleansing snacks…

  • Cucumber
  • Avocado
  • Beets
  • Asparagus
  • Cabbage
  • Blueberries
  • Celery
  • Grapefruit
  • Kale
  • Lemon

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Recover From Your Crazy Weekend

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You know how it feels to wake up on Monday morning after a weekend of less-than-healthy eating… Your body is puffy and bloated. Your joints are achy. Your clothes feel tight.

Maybe you are feeling that way right now.

I’ve outlined the 5 steps below to get you back on the fitness fast track.

Step One: Get Focused.
Your crazy weekend happened. You ate things from your “never eat these” list, you drank more that you should have, but now it’s over.

Draw a line in the sand. The bad eating stops now.

If you’re serious about your fitness goals, then this weekend was the exception, and not the rule. Maybe it was your birthday, or your friends and family were gathered for a celebration, and the peer pressure to partake in unhealthy food was too much for you to resist.

Don’t beat yourself up for falling off the fitness wagon this once. Simply get back up, dust yourself off and get re-focused. Leave the past, and your slip-ups, in the past.

Step Two: Get Hydrated.
While bad eating can take on many forms, the end result is most often dehydration and water retention. The only way to restore balance is to get hydrated.

Your first priority in getting back on track is to drink plenty of water throughout your day. Start with a tall glass of water in the morning, and carry a water bottle with you.

Don’t add artificial sweeteners or stimulants to your water – these will work against your hydration efforts. To add flavor, slice fresh fruit, herbs or vegetables to place in your water, just like at the spa.

Step Three: Get Picky.
For the next few days I need you to be extra picky about what you eat. Stick with only whole, real foods like fruits, vegetables and some lean meat. Whole, real foods will quickly help to restore balance.

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Don’t eat packaged foods for the next few days. This means saying no to snack foods, processed meat slices, dairy, baked goods and alcohol.

Try the recipe for roasted broccoli below – this is a wonderful, whole food dish.

Step Four: Get Juicing.
Making your own juice can be beneficial when recovering from a weekend of bad eating. The key is to use ingredients that will hydrate and nourish your body and to avoid ingredients that are high in sugar.

These ingredients are fantastic for your recovery juice: fresh ginger, spinach, cucumber, kale, green apple, lemon, and celery.

These ingredients should be used sparingly, due to high sugar content: carrots, oranges, red apples, melons or pineapple.

Step Five: Get Moving.
So you’ve put an end to the eating madness, you’ve hydrated, you’ve eaten only whole foods and you’ve enjoyed a recovery juice…it’s now time to sweat it out.

Lace up your athletic shoes and put on your favorite gym clothes. When you start your workout, ease in slowly. Take the time to warm up your muscles before powering up to a solid 30-minute exercise routine.

I have just the exercise plan for you – one that will not only help you recover from your wild weekend, but will help keep you motivated and going strong in the future.

If you haven’t joined yet, now is the perfect time to start. Together we will get you focused on your goals with my results-driven method.

Simply call or email today to set up your first workout.

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