Ready, Set, EAT! - How to clean up your Superbowl foods

This weekend is one of the biggest Sundays on network TV. Ads are outrageously priced, there are more eyes on TVs than ever before and more food and drinks are consumed in living rooms more than any other day in the year.

• According to AdWeek, as of January 28, 2015, all Super Bowl ad spots had been sold. The going rate for a 30-second spot in 2015 was $4.5 million.
• In the past couple years, over 4.4 million pizzas were delivered by Dominos, Papa Johns and Pizza Hut. This number is expected to increase for the 2015 Super Bowl, but no public projections have been made.
• In 2014, roughly 325 million gallons of beer were consumed.
• As of January 29, Google search results for “Deflategate” generated what Google said were about 34,700,000 results.
• The average American will consume 6,000 calories by the end of Superbowl day (you would need to run a marathon to burn off all those calories)

There is something about the Superbowl that triggers all senses and tells our bodies to throw calorie logic right out the window. But the best way to curb the overeating or enormous calorie spike in your day, try these super clean recipes and indulge with less guilt this Sunday!

Here are some of my top Pinterest finds!

 

Owning the resolution drop off! How to make habits change for good.

If you were one of those who made a resolution this year, and you are STILL going, you are one of the few 8% still in the game according to a 2014 report from Statistic brain. This past Saturday, January 17th is officially "Ditch Your New year's Resolutions Day". 

We all start with the best intentions but changing habits (which is mostly what are resolutions are all about) is difficult and takes some intention and dedication to really stick to them. If you are serious about making changes, even if you already dropped your resolution, take this opportunity to start fresh and still accomplish your goals. You don't need a "New Year" resolution. Just an attitude to resolve what it is you are trying to accomplish. 

Take these 3 R's of Habit Change and put them into action to get closer to your goal!

The 3 R’s of Habit Change

1. Reminder (the trigger that initiates the behavior) - Find out what makes you tick. Pay attention to when you are most sensitive to falling to that habit. If its snacking when you are stressed, or or eating badly when you eat out, find out what it is that triggers the behavior your are trying to avoid. 

2. Routine (the trigger that initiates the behavior) - We are all creatures of habit! So naturally it takes a stronger force to change things we naturally do without thinking. Identify your routine and where the change will take place to change the outcome. Changing the pattern is what will lead to a habit change.

3. Reward (the benefit you gain from doing the behavior) Always keep top of mind WHY you are doing it. If its to save money, get healthier, avoid destructive behavior, keep the focus on the why and the reward you will get from accomplishing your goal! NOT the habit itself.

Every habit you have — good or bad — follows this same 3–step pattern. Knowing these elements, being able to identify the triggers, developing a plan and point to change them and knowing what reward you will receive in the end,  will lead to a change in the habit.

REMEMBER: No matter where you stumble, don't turn backward. Step to the side of the road block and continue forward working towards your goal! You will get there.

Salmon with Roasted Vegetables & Quinoa - AWESOME Cleanse phase meal

Salmon with Roasted Vegetables & Quinoa

This healthy salmon recipe has everything you want for a complete meal: omega-3-rich salmon, protein-packed quinoa and lots of vegetables. Drizzled with a maple-lemon dressing, this healthy quinoa dinner also makes a delicious next-day lunch.

Makes: 4 servings

Serving Size: 3 oz. salmon, 1 cup vegetables, 1/2 cup quinoa

Active Time: 25 minutes

Total Time: 50 minutes

INGREDIENTS

• 2 small or 1 large delicata squash (about 1 pound), halved, seeded and cut into 1-inch pieces
• 4 cups cauliflower florets
• 6 small shallots, quartered
• 3 tablespoons extra-virgin olive oil, divided
• 3/4 teaspoon salt, divided
• 1/2 teaspoon ground pepper, divided
• 1 1/4 cups water
• 3/4 cup red or white quinoa
• 1 pound wild Alaskan salmon fillet, skinned (see Tip) and cut into 4 portions
• Olive oil or canola oil cooking spray
• 3 tablespoons lemon juice
• 2 tablespoons maple syrup
• 1/4 cup chopped walnuts, toasted

• PREPARATION

  1. Preheat oven to 425°F.
  2. Toss squash, cauliflower and shallots with 2 tablespoons oil, 1/4 teaspoon each salt and pepper on a large rimmed baking sheet. Roast, stirring once or twice, until the vegetables are tender and browned in spots, 20 to 25 minutes.
  3. Meanwhile, bring water to a boil in a small saucepan. Add quinoa and return to a boil. Reduce to a low simmer, cover and cook until the water is absorbed, 12 to 15 minutes. Remove from the heat.
  4. When the vegetables are tender, move the vegetables to one side of the pan and place salmon in the empty spot. Coat the salmon with a thin layer of cooking spray and season with 1/4 teaspoon each salt and pepper. Roast until the salmon is opaque in the middle, 4 to 6 minutes.
  5. Combine the remaining 1 tablespoon oil, lemon juice, maple syrup and 1/4 teaspoon salt in a small bowl. Serve the quinoa, salmon and vegetables drizzled with the dressing and topped with walnuts.

  TIPS & NOTES

  • Place a salmon fillet on a clean cutting board, skin side down. Starting at the tail end, slip the blade of a long, sharp knife between the fish flesh and the skin, holding the skin down firmly with your other hand. Gently push the blade along at a 30° angle, separating the fillet from the skin without cutting through either.

  NUTRITION

  Per serving: 499 calories; 22 g fat (3 g sat, 11 g mono); 53 mg cholesterol; 47 g carbohydrates; 7 g added sugars; 14 g total sugars; 32 g protein; 9 g fiber; 516 mg sodium; 1141 mg potassium.
  Nutrition Bonus: Vitamin A (199% daily value), Vitamin C (107% dv), Vitamin B12 (80% dv), Magnesium & Folate (37% dv), Potassium (33% dv), Iron (19% dv), Zinc (15% dv).
  Carbohydrate Servings: 3

Can you 24? Interval training that saves time and boosts fitness

Are you ready to shake up your workout? Do you need a quick effective workout you can do from home? Do you wish you could burn more calories without spending more time at the gym? Consider aerobic interval training. This is one of the hottest ways ANY fitness level can get in a great workout in a short amount of time while getting maximum benefits!

What is interval training?

It's not as complicated as you might think. Interval training is simply alternating bursts of intense activity with intervals of lighter activity.

Take walking. If you're in good shape, you might incorporate short bursts of jogging into your regular brisk walks. If you're less fit, you might alternate leisurely walking with periods of faster walking. For example, if you're walking outdoors, you could walk faster between certain mailboxes, trees or other landmarks.

What can interval training do for me?

Whether you're a novice exerciser or you've been exercising for years, interval training can help you jazz up your workout routine. Consider the benefits:

• You'll burn more calories. The more vigorously you exercise, the more calories you'll burn — even if you increase intensity for just a few minutes at a time.
• You'll improve your aerobic capacity. As your cardiovascular fitness improves, you'll be able to exercise longer or with more intensity. Imagine finishing your 60-minute walk in 45 minutes — or the additional calories you'll burn by keeping up the pace for the full 60 minutes.
• You'll keep boredom at bay. Turning up your intensity in short intervals can add variety to your exercise routine.
• You don't need special equipment. You can simply modify your current routine.

There are many ways that you can incorporate this type of aerobic activity into your daily routines or switch things up to include this type of activity. I teach a few interval classes a week including Tabata which has short 20 second bursts followed by 10 seconds of rest in a series of 8 or Insanity that has 4- 30 second intervals followed by a rest. Both of these formats are great for those looking for interval training and variety.  Check the OMC Sports Med Group Fitness schedule for more class times. 

ANOTHER great way to keep your costs low but the calorie burn high is this amazing workout DVD from AdvoCare called CU24. It offers quick, effective workouts, using no equipment, that you can do from home! AND IT'S ON SALE!

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The AdvoCare fitness edge. Seven different workouts. There is no easier way to get a quick-effective workout AT HOME with your own personal trainer and using NO EQUIPMENT!

24 exercises. 24 minutes. AdvoCare Independent Distributors lead this dynamic workout designed to help real people get real results. Color Track customizes your workout level to beginner, intermediate or advanced.

• 24 minutes is all it takes
• A 2-disc set that requires no equipment
• Use the ColorTrack tool to customize your workout level from beginner to advanced

New Year's Resolutions - How to make this years' stick!

Nearly two-thirds of adults in the US who make New Year's resolutions have set fitness goals as part of their resolution. OF those, 73% gave up before meeting their goal. How many times have you set a New Year’s resolution to get in shape only to find yourself quitting by February?

Losing weight and focusing on becoming healthier and more active frequently top the list of New Year’s resolutions each year. It’s not hard to see why — a new year can be the perfect opportunity to become a new you.

The problem is it doesn't always stick.

But if you’re committed to making 2015 the year that you actually follow through on your fitness resolutions,the here is my advice to help keep you motivated and on the right track.

1. Set goals. The first place to start when beginning a new fitness routine is setting a goal. Without a solid goal in mind you can't possibly build a successful path to get there. The other BIG one is knowing your "starting point". Be honest about your current status whether it be weight, measurements or 5k time and set a realistic, attainable goal for where you'd like to get to.

Think just beyond the specific benchmark but the emotional successes you want to feel as well like making sure you are healthy enough to see your children and  grow up, getting healthy after beating cancer, be an example for your family, etc.

2. Start slow. A person can’t go from being a couch potato one day to running a marathon the next. Have realistic expectations of yourself and you won't be dissapointed. It takes efficiency and consistency to work up to your goal.

If you try to push yourself too hard in the beginning, you can run the risk of injury. Try starting out with two or three days of exercising for 20 minutes and working up from there. If healthy eating is a challenge, focus on 1 thing at a time like more water each day, making sure you have enough servings of fruits and vegetables etc.

Whatever you do, DO NOT compare yourself to others. You are on your own journey! Many people don’t want to take it slow, thinking if they just up the pace a bit that they can achieve the same body as someone who has been working out for years, but that won't get you far and can be dangerous. START WHERE YOU ARE!

3. Ask questions. There is something to be said for those that ask questions. They LEARN! To make the most of your journey, learn along the way by asking the professionals questions. They are there for a reason. This means your trainers, your doctors or health experts or others who have been there. This could be what to eat when, what supplements you might need or even proper technique on equipment. All will help you get closer to your goal. "The More You Know".

4. Find a gym buddy. An easy way to keep on the right track is to have someone to hold you accountable. This is where great friends come in. If you are on your own, MAKE FRIENDS at the gym or in your classes. You will start looking forward to seeing them there and vice versa which makes it easier to stay on track.

5. Change up your routine. Boredom can also be a killer for fitness goals. I know for myself, I like to keep things rotating so I don't get bored but it's also great for your muscles as well to be challenged. I recommend a mix of strength training, cardio and even flexibility/stretching.

6. Never give up. No one ever said it would be easy, but I assure you, it WILL be worth it! Having a healthier body isn't just a vanity thing. It means your body functions better and more efficiently, and you live longer and better!

There are going to be days when you don't "feel up to working out" but these can add up quickly. Some days you just need to tell yourself to give it 15 minutes at minimum. Maybe that is just a walk but often times, its the hardest to get going!  

You just have to say to yourself, "Regardless of whether I feel like it, if I do this and I just show up, this transformation will take place." Trust the process and most importantly, show up.

HAPPY NEW YEAR! Let 2015 be a year of positive transformation inside and out!