Sunday, September 29, 2013

I made a video. What IS a Beachbody Coach?

I made a video. I know, big step right? You actually hear my voice and see me talk! EEEEK. I definitely felt a little uncomfortable, but that's how all new things are. And you gotta go outside your comfort zone if you ever want to change!  I even tried my best to edit it and add music to jazz if up!

What's the video all about? My new business! There's been a lot of interest in Team Beachbody and I wanted I explain to y'all why I do it! Because I used a song from my iTunes, you won't be able to play it on a mobile device (copyright issues). But you can play it over and over on your desktop or tablet!

Reach out if you have any questions! And have a great Monday!!

Thursday, September 26, 2013

How To Eat Healthy at a Salad Bar

Today I left work early to prepare for our special visitors! Joe's mom and brother are staying the weekend and I wanted to make sure the apartment was clean, and stocked with food. While at the store I decided lunch would be from the salad bar. Because I absolutely love salad bars and they're delicious. My wallet doesn't love them as much though, I usually tip the scales at $8.00 by the time I'm done piling on my favorite stuff. I have friends that are afraid of salad bars because of cross-contamination and people touching could say I like to live on the edge. Haha...

But how do you know what's the good stuff to choose and what's the less-good stuff (I don't believe in bad food ). I'm going to break it down into three categories: Red, Yellow and Green. Creative, I know ;)
Eat w/ Extreme Moderation (or not at all)
Bleu Cheese
Marinated (pre-made) Salads 
Regular Salad Dressings
Steak Strips
Breaded Chicken Strips
Mayo Based Salads
Sesame Sticks

Eat w/ Moderation
Beets (usually sweetened)
Chickpeas (calories add up!)
Cottage Cheese (it won't be lower fat)
Olives/Pickles (high in sodium)
Bean Sprouts
Olive Oil + Vinegar

Hope that helps and I hope you have a great Friday!!

Monday, September 23, 2013

Weekend Wrap up

Hey hey there, and happy Monday?! I don't have much going on, it was a really calm weekend (which was totally needed). We went to a friends going-away party on Friday night and then enjoyed some wine at home while watching Friends :) Saturday we watched the PSU game and did some errands. Then we watched the movie Now You See Me with other friends. I am now obsessed with this movie!! It was really entertaining and held you attention the whole time. I suggest it for your next lazy Sunday or movie night.

I also got to show off my new hoodie. I'm in love with it!
Yesterday we drove an hour into the middle of nowhere to a great state park! Joe fished while I read...speaking of which, I can't put down my newest book "Gone Girl." Its no literary masterpiece, but my goodness it's entertaining! The last time I was this invested in a book was...wait for it...Twilight! Haha.

Lakeside View...

And in the food realm of things, tonight I made Roasted Red Potatoes with a Seared Salmon Caesar Salad. It's really not as hard as it sounds, read picture descriptions for instructions!

Quarter red potatoes, spray with non-stick cooking spray, lightly season with garlic salt and parsley. Cook at 400 for 1 hour, flipping half way through.

Brine salmon for 1 hour prior to cooking. Heat grape seed oil (or olive oil) on medium-high heat, place salmon in skin up and cook for 5 minutes. Finish cooking by baking in a pre-heated oven until done to your liking :)
 And this gem came in the mail today! My parents sent us Season 2 of The Soprano's and Disc 1 came like this... I'm really quite a good CD maker. Haha.


Friday, September 20, 2013

New Challenge!

First, thank you so-so-so much for all of your kind words and sweet messages about my Before and After post yesterday!! It means so much to me, and helped motivate me EVEN MORE to buckle down and show you what's possible with TurboFire!

With all of the excitement over the Focus T25 results, I wanted to take this post to announce that I will be opening up a NEW CHALLENGE GROUP! The start date will be September 30th!

I'm looking for 5-10 people who are committed to getting fit with me! We'll combine the world class fitness of Beachbody, with proper nutrition, and accountability! You are not going to be alone in this, and we'll all support each other! Want in? Email me ASAP at :)

Think about it, how many times have you committed to a fitness or weight loss goal, only to fall off the wagon a few weeks or even days later? How many times have you gotten MAD at someone you love because they try to NAG you into working out? How many times have you been upset when someone orders a large pizza in front of you because they didn't care about your goals like you did? YOU ARE NOT ALONE! If losing weight were easy ...then there wouldn't be an obesity problem in this country. If getting a 6-pack was easy, we wouldn't look up to those fitness icons of ours! This isn't easy, and sometimes you will struggle, but with my Beachbody Challenge you are NEVER ALONE. There are challengers in a private Facebook page that are going through the same thing. You will sweat, laugh and accomplish our goals together. This page is always open. I will post daily assignments and motivation to help you stay on track. If you truly want to succeed then my Beachbody Challenge WILL NOT LET YOU FAIL!

Where do you want to be by Christmas?


Thursday, September 19, 2013

Before and After Pictures!

It takes a lot to get me scared. But posting before and after pictures does it reallllly well! Haha. Over the last 10 weeks Joe-Joe and I have been doing Focus T25, the newest workout from Shaun T! It's 25 minutes/day, 5 days/week with a double day on Friday. Now, lets clear some things up....did we do it perfectly? No! It was summer and the excuses were really easy to find. Along with traveling home to Pennsylvania 3 times for family events, concerts and other fun events we got really sidetracked more than once. We did our best to catch up on missed workouts by incorporating more double days! But I want you to realize that I KNOW how hard it is to do something perfectly. And it's not easy to get up and workout when all you want to do is sit on the couch and drink coffee. But, taking these Before and After's really DOES help you. You can see how far you've come and build your own motivation to keep going.  My before and after is more than the numbers, its about the mental switch that I made to stop feeling bad when I wasn't perfect, and just make the next day better.
So here you go....

  • Right Leg 
    • Before = 23, After = 22
  • Left Leg
    • Before = 23.5, After = 22
  • Waist
    • Before = 34, After = 30.5
  • Hip
    • Before = 39, After = 38
  • Chest
    • Before = 35, After = 32

  • Beofre = 163 lb
  • After = 158 lb

Abs are definitely coming in :)

The best feeling is I was NOT sucking in. Just standing up STRAIGHT :)
Don't get confused: this is LONG TERM STABLE! Not one of those cleanses that makes you drop 10 pounds quickly and then you gain it right back as soon as you eat a carb. I've had pizza, pasta, and even FRENCH FRIES while doing this and still got great results.

This has me even MORE ready for my TurboFire transformation going on NOW. These pictures count as my Day 1 on TurboFire. I'll be posting Day 30, 60 and 90 pics along the way to keep accountable.

Where will YOU be by Christmas? Want to join my next Challenge Group? Email me for info!


Monday, September 16, 2013

Vacation from my Full-Time Job

This morning I woke up at 5:30am so that I could fit in my first TurboFire workout!! It was AWESOME...but I'm very excited that I get to do this basics workout again this week because I was LOST so many times. Haha. Chalene is a MACHINE and knows her combo's way better than me. I can't wait to master it and keep up with her! She's so positive so I know I'll definitely stay motivated!

I posted this pic yesterday and it really got me up out of bed today: Give up, Give in, or GIVE IT ALL YOU'VE GOT!

And it's so true. Like the title of this post says, Beachbody has become my vacation from my full-time job. I LOVE all of my customers and my team. I'm giving it all I've got every day, because they push me EVERY DAY to be a positive person who walks the walk and talks the talk. This journey has been full of discovery for me. Discovery that I CAN do more than I thought, I CAN get arm muscles and I CAN inspire others to live their best life.

All in all, I can't wait to see the results my team gets from this TurboFire challenge. If you've ever been skeptical of what an at-home workout can do for your body...stay tuned and I'll show off my month 1 results in 30 days. Do you want to be a success story in 30 days? Email me and lets get going!!

Friday, September 13, 2013

Water Water Water Everywhere!

Mrs. Obama showed up in Wisconsin yesterday!! It was pretty exciting because she was visiting a school in the state, and I work in the area of school nutrition too. When I heard she was coming I immediately thought she was promoting her changes to school lunch programs, again... for like the millionth time. But, to my surprise she was promoting my all time favorite beverage...water! (Well, next to champagne ;) Now, no matter your political views (which I am more than UNcomfortable to discuss in blog format) you have got to support water!! I read articles making fun of her agenda, and others in favor. Me, personally, I think it's great! Kids should be taught water is best and juice, soda, sweet teas and other beverages are only "sometimes" drinks. I love when nutrition is discussed in a national format that gets people thinking. After all, that's only good for my profession and job security :)

So WHY is water so good for us?
Your body is made up of approximately 60% water. EVERY system depends on water to function properly. It regulates body temperature, lubricates joints, lessens the burden on your kidneys and liver by flushing out waste products, carries nutrients and oxygen to the cells, and dissolves nutrients to make them accessible to the body. Even mild dehydration can drain your energy and make you feel tired. If you feel tired, then you can't perform your best. So drink up!!

Fun fact: she visited WATERtown, WI. Maybe a little too corny, but whatevs.

In other water news this week...a large lake the size of Rhode Island was found in Kenya! Such good news for a country that has always struggled to have safe access to drinking water. I hop that the country can put the people first, and figure out a way to use it! Read more here.

Lastly in water news....I've drank 35 oz so far today. What about you?

Have a great weekend!!

Wednesday, September 11, 2013

Skinny Alfredo EVERYTHING Sauce

Last week my co-worker brought in an awesome Cauliflower Alfredo Sauce in for work and naturally, I was super jealous that I didn't think of it first. So, I decided to come up with my own recipe so that I could at least get some of my creative pride back. Some of the requirements of the recipe included: lots of garlic, because garlic makes everything taste better; NOT too cauliflower tasting, because Joe-Joe can't stand that; and adaptable so that it can be used as a sauce on multiple things like Pasta, Chicken, Zucchini noodles, or Broccoli Slaw used as noodles--this was mostly for my aunt because I know she's a low-carb lover and I wanted to make sure she could try it too!!

So, this is what I created! Warning: The consistency will not be identical to smooth Alfredo sauce, you can only blend cauliflower so much people.

Skinny Cauliflower Alfredo Sauce

  • 4 cloves garlic, minced
  • 1 TBSP olive oil (or coconut oil, or butter)
  • 6 cups cauliflower
  • 1/2 cup milk (type is up to you)
  • 1/2 cup vegetable (or chicken) broth
  • 1 tsp Nutmeg
  • Salt and Pepper to taste
  1. Steam cauliflower in pot until tender. Drain and place in blender for step 3.
  2. Saute garlic in olive oil until golden brown. 
  3. Add garlic, broth, milk and nutmeg, salt and pepper to taste in blender. Blend until smooth
  4. Serve hot over pasta, zucchini noodles, broccoli noodles and with a lean protein like chicken or shrimp.
Optional: Add Parmesan or Romano Cheese :)


Tuesday, September 10, 2013

Wedding Wrap-Up!

This past weekend was wedding #2 in our family! And it was just as beautiful as the first..mostly because the 2 couples that got married this summer are unbelievably perfect together and both the grooms add SO MUCH FUN to our family. I kind of can't imagine holiday's without them now. Maybe that's how you know if you've picked a good one!

Here are a few pictures from the weekend, and I'll be back tomorrow with a recipe!

I've learned that when I travel home, I must bring my best friends bread cheese...or they get angry.
Vinny wanted in on the picture too.
MOH took this picture of the rehearsal dinner setup. It was beautiful!

Pool on site.

Cute bride.

Dance dance dance!
What I've learned from the 2 weddings I was in: when I'm a bridesmaid I am a horrible photographer. Thank goodness you pay people to capture moments on this day! Hopefully they'll be some great pics to show later :)

Thursday, September 5, 2013

The Bitter Side of Sweet

After my post of What I NEVER Eat and What I ALWAYS Eat, I got a lot of questions about the Splenda/Truvia/Stevia in the Raw decision I made. You guys really wanted to know why I'll buy Stevia in the Raw, but not Truvia. Today I'm going to break it down for you, from bad to good. Remember, this is all my own opinion and USDA states that all sweeteners listed below are safe for consumption. Personally, I just don't like eating straight chemicals.

This article says my opinion best: Effect of Non-nutritive Sweetener Consumption from the American Journal of Clinical Nutrition: "Repeated exposure to low-energy foods containing non-nutritive sweeteners could lead to a non-cognitive expectation that their consumption would contribute little energy to the diet. Thus, if presented with a higher energy version with similar sensory properties, intake may reflect the expected, rather than the true energy value, which leads to greater energy consumption."

Fancy words, I know. So let me put it into food terms! You drink a non-nutritive sweetener (Splenda, Aspartame, Steiva, ANY OF THEM) in your coffee every morning. Coffee has no calories and neither does your sweetener, so, you're getting this sweet flavor without adding any calories to your daily intake. You're thinking, "cool, I can lose weight." However, you buy a skinny brownie or a skinny latte that has one of these non-nutritive sweeteners. These products also have fat and calories, unlike your coffee. But, in order to get that same "high" from the sweetener, you eat more and your body doesn't think anything of it. Therefore, you increase your intake of high fat foods laced with non-nutritive sweeteners and increase your calorie intake without even realizing it. BOOM. Weight gain sneaks up on you. Be mindful, this loop applies to ALL non-nutritive sweeteners. So, my beloved Stevia is also part of it. However, I choose my sweetener based on what my body can recognize, because I don't like eating chemicals :)

  • Splenda: Trade name for sucrolose, artifical sweetner. Sucrolose is made by replacing three select hydrogen-oxygen groups on sucrose (table sugar) with three chlorine atoms. Cool, so I'm eating chlorine? 
  • Truvia: Contains 3 different ingredients. Erythritol (sugar alchol): Made by fermenting glucose with a yeast. Rebiana: chemical derived from Stevia leaves. Side note: Cargill has patents out which give it exclusive rights to sell Rebiana in beverages.  Finally, Natural Flavors: Hmm, the word "natural" on a label is not FDA-regulated and has no standard of identity in the food world. So what does it do and why is it there? To confuse customers and trick them into buying products they believe are healthy. 
  • Stevia in the Raw: Ingredients: Stevia Leaf Extract, Dextrose. Dextrose (carbohydrate derived from corn) is used in the product as a "bulking" agent. If the company wouldn't use the dextrose, the serving size of the Stevia in the Raw would be super small and hard for consumers to use/measure without overdoing it.
  • Sweetleaf: Stevia sweetener that uses "inulin soluble fiber" as it's bulking agent (in case you don't like the idea of having a corn derived carbohydrate that's found in Stevia in the Raw). This is also a USDA Certified Organic product which means it's gone though a lot of tests to make sure it's using all organic sources of stevia and the inulin!

After all my research, I think I've decided to change my mind yet AGAIN about what Stevia product I will use to sweeten my coffee. Based on the findings, SWEETLEAF is the winner!! I don't like that Stevia in the Raw isn't certified organic. This leads me to believe that the company may not be using the highest quality dextrose they can. I hope this goes to show that even though I'm a Registered Dietitian that has had 5 years of  schooling and continuing education, I'm not immune to deception from big companies! I LOVED Truvia and thought that I was doing something good for my body by kicking the "Splenda" habit. Turns out that wasn't true. I LOVED Stevia in the Raw and again, thought I was making the right choice. But, I think that's going to prove incorrect in the near future. Here is what I know for a fact: the world of food producing and money making is an ever-evolving business that you have to research on your own in order to make informed decisions that you feel good about.

Finally, thinking of overall health. Let's eat more REAL stuff in moderation and less FAKE stuff in excess.

Wednesday, September 4, 2013

Things I Never Eat...Things I Always Eat...

5 Things I NEVER Eat:

  1. Donuts - now before you get mad and say "that's just because she's a dietitian..." it's actually not! I hate, and have always hated donuts. There's nothing that a fresh box of Dunkin'Donuts or Krispy Kreme can do to tempt me. Unless you're Entenmann's Chocolate Frosted Mini Donuts. Granny has had those at her house since I was a baby and I could down an entire box. 
  2. Cheez-It Duoz - Words can't describe how much I hate the combination of "Parmesan and Zesty Cheddar" Cheez Itz together in one box. I don't know why they had to go and ruin a good product. 
  3. Juice - Again, I'm just not a fan. We never grew up with juice in the house -- except for Pineapple Orange. We were more of a "Tang" or tea family. So that translates into my adulthood where the only beverages I really drink are water, Gatorade or tea. Although recently sparkling water is tasty too.
  4. Salt and Vinegar Chips - This is the chip I buy when Joe-Joe really needs something processed, and I don't want to sabotage myself. Salt and Vinegar chips have this odd way of making my mouth turn RAW inside. I think the combo eats away at the protective layer inside and I end up with a burning mouth and super red lips. This could also be because I have no self-control with fried potato products and end up eating 1/4 of the bag.
  5. Splenda - Ever since I weened myself off of this stuff last year I can't go back. I would so much rather have the calories from regular sugar than the fake taste of Splenda. The same now goes for Truvia. Because unfortuantely, those high paid ad executives fooled me into thinking it was all natural too. Shame on them!

5 Things I ALWAYS Eat:

  1. Peanut Butter - My mouth waters just thinking about it. Currently my favorite kind is Planters "All Natural" Peanut Butter. It's reasonably priced as well as filled with natural ingredients. No hydrogenated oils or high fructose corn syrup which is pretty cool too. 
  2. Bread - You heard me. I can't give this up. I've realized that if I DON'T eat some type of bread (or wrap) with lunch, I'm starving by 2:30pm and want to go home and  eat half of the pantry. Mine as well enjoy lunch more and not be ravenous when I get home, right? Also, if you put Country Crock margarine on top, I'm in carb lovers heaven.
  3. Coffee - This is my comfort beverage. I drink 1 cup on my drive into work, and then 1.5 cups from my travel mug when I get to work. It's what makes me happy at 730am on a Wednesday. Even better than weekdays is when I can enjoy 2 cups on the couch on a Saturday morning while watching television. 
  4. Stevia in the Raw - To go along with that coffee. 1 packet per cup. I promise if you make the switch just give it 3 days and you'll make your tastebuds realize the difference 
  5. Shakeology - Breakfast on the regular. I have had this for breakfast 6 out of the 7 days in a week for the past 1.5 months. I've never felt better and love starting my day with a delicious tasting shake that I know is really good for me in more ways than 1! And yes, my desk at work is covered in reusable cups.
What's one food you can't live without? What's one that you could stand NEVER to see again?

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