Fresh Spinach Scramble: 1 serving
1 whole egg
2 egg whites
1 c fresh spinach
1 tbls crumbled feta cheese
1 tbls organic butter Mrs. Dash extra spicy
Directions: Heat pan over med heat. Melt butter in pan, toss in fresh spinach, suate’ until cooked. Add eggs, mix well until eggs are almost done. Add feta cheese and seasoning of your choice. Serve immediately.
English Muffin Chicken Pizza: 1 serving
1 string cheese
3oz baked chicken breast
2 tbls organic pizza sauce
1 100% whole wheat english muffin
Directions: Pre-bake chicken for a fast meal. Spread 1 tbls pizza sauce on each muffin, split string cheese on half of each muffin. Place chicken on each muffin and cook on cookie sheet. Broil pizza’s until cheese is melted. Watch them closely.
Tuesday, January 19, 2010
100 Calorie Snack Packs (Are We Idiots)?
Stay Away From “100 Calorie” Items:
These low calorie bags contain ZERO nutritional value with little to no protein and are low in fiber and natural, healthy fats. Plus, these weight-gainers by another name do not fill you up between meals.
Probably the most infamous “healthy” marketing campaign is 100-CALORIE SNACK PACKS.
Which is better for you body: 100 calories of broccoli or 100 calories of mini-muffins?
GET IT?
I know personally I could easily eat 10 of these packs without getting stuffed- I guess that would be a 1,000-CALORIE SNACK PACK ;)
I've seen and heard parents send their kids to school saying "We're watching what they eat. We only send the 100 calorie snack packs for lunch." Then I see the kids take out 2, 3 and sometimes 4 snack packs. What purpose did that just serve?? Would a piece of fruit been better?
...
Unfortunately, we live in a calorie-conscious society, and marketers truly take piggyback on this.
But you don’t need to be a dope like the rest of them.
Educate yourself.
Educate your friends.
Educate your family.
Remember, the market determines the direction companies will go. If we choose not to put this garbage in our bellies anymore, they will make less of it ;)
PS- I just know you have got something to say about this hot button issue. Please make a comment to this blog post about what pisses you off the most about this PLOY, or any other gimmick campaign for that matter!
Does 1 snack pack satisfy you or start making you CRAVE MORE?? Click the FOLLOW link, on the upper left, to start staying up to date and contribute to our BLOG.
I've got lots of healthier choices for you when it comes to complimenting your fitness/health program. Let's start here...
Read Lisa's Story
These low calorie bags contain ZERO nutritional value with little to no protein and are low in fiber and natural, healthy fats. Plus, these weight-gainers by another name do not fill you up between meals.
Probably the most infamous “healthy” marketing campaign is 100-CALORIE SNACK PACKS.
Which is better for you body: 100 calories of broccoli or 100 calories of mini-muffins?
GET IT?
I know personally I could easily eat 10 of these packs without getting stuffed- I guess that would be a 1,000-CALORIE SNACK PACK ;)
I've seen and heard parents send their kids to school saying "We're watching what they eat. We only send the 100 calorie snack packs for lunch." Then I see the kids take out 2, 3 and sometimes 4 snack packs. What purpose did that just serve?? Would a piece of fruit been better?
...
Unfortunately, we live in a calorie-conscious society, and marketers truly take piggyback on this.
But you don’t need to be a dope like the rest of them.
Educate yourself.
Educate your friends.
Educate your family.
Remember, the market determines the direction companies will go. If we choose not to put this garbage in our bellies anymore, they will make less of it ;)
PS- I just know you have got something to say about this hot button issue. Please make a comment to this blog post about what pisses you off the most about this PLOY, or any other gimmick campaign for that matter!
Does 1 snack pack satisfy you or start making you CRAVE MORE?? Click the FOLLOW link, on the upper left, to start staying up to date and contribute to our BLOG.
I've got lots of healthier choices for you when it comes to complimenting your fitness/health program. Let's start here...
Read Lisa's Story
Monday, January 11, 2010
Cincinnati Chili
Cincinnati Chili
Serves 6 as a main course
5 Weight Watchers Points per serving for chili
6 points per 3oz dry rice pasta
Chili
2 tsp table salt or to taste
1 1/2 lbs lean ground beef
1 T vegetable oil
1 large onion, minced
3 cloves garlic , minced
3 T chili powder
1 T dried oregano
1 1/2 Tb cocoa
1 1/2 tsp ground cinnamon
1/2 tsp cayenne pepper
1/2 tsp ground allspice
1/4 tsp ground black pepper
2 c chicken broth
2 c water
2 T cider vinegar
2 tsp dark brown sugar
2 c plain tomato sauce
hot pepper sauce
Serve with:
Pasta, grated sharp cheddar cheese, minced onion
Bring 2 quarts of water and 1 teaspoon of the salt to a boil in a large pot. Add the ground beef, stirring vigorously to separate the meat into individual strands. As soon as the foam from the meat rises to the top (this takes about 30 seconds) and before the water returns to a boil, drain the meat into a strainer and set it aside.
Rinse and dry the empty pot. Set the pot over medium heat and add the oil. When the oil is warm, add the onions and cook, stirring frequently, until the onions are soft and browned around the edges, about 8 minutes. Add the garlic and cook until fragrant, about 1 minute. Stir in the chili powder, oregano, cocoa, cinnamon, cayenne, allspice, black pepper, and the remaining 1 teaspoon salt. Cook, stirring constantly, until the spices are fragrant, about 30 seconds. Stir in the broth, water, vinegar, sugar, and tomato sauce, scraping the pan bottom to remove any browned bits.
Add the ground beef and increase the heat to high. As soon as the liquid boils, reduce the heat to medium-low and simmer, stirring occasionally, until the chili is deep red and has thickened slightly, about 1 hour. Adjust the seasonings, adding salt and hot pepper sauce to taste, or adding more cocoa powder or chili powder if needed.
Serve over pasta in individual bowls. Spoon the chili over the pasta and top with the cheese and onion. Serve immediately. Chili also freezes very well, just be sure to let it defrost in the fridge.
Need more ENERGY in your day? Contact Team Xcelerate and let us get you a sample of SPARK today!!
Serves 6 as a main course
5 Weight Watchers Points per serving for chili
6 points per 3oz dry rice pasta
Chili
2 tsp table salt or to taste
1 1/2 lbs lean ground beef
1 T vegetable oil
1 large onion, minced
3 cloves garlic , minced
3 T chili powder
1 T dried oregano
1 1/2 Tb cocoa
1 1/2 tsp ground cinnamon
1/2 tsp cayenne pepper
1/2 tsp ground allspice
1/4 tsp ground black pepper
2 c chicken broth
2 c water
2 T cider vinegar
2 tsp dark brown sugar
2 c plain tomato sauce
hot pepper sauce
Serve with:
Pasta, grated sharp cheddar cheese, minced onion
Bring 2 quarts of water and 1 teaspoon of the salt to a boil in a large pot. Add the ground beef, stirring vigorously to separate the meat into individual strands. As soon as the foam from the meat rises to the top (this takes about 30 seconds) and before the water returns to a boil, drain the meat into a strainer and set it aside.
Rinse and dry the empty pot. Set the pot over medium heat and add the oil. When the oil is warm, add the onions and cook, stirring frequently, until the onions are soft and browned around the edges, about 8 minutes. Add the garlic and cook until fragrant, about 1 minute. Stir in the chili powder, oregano, cocoa, cinnamon, cayenne, allspice, black pepper, and the remaining 1 teaspoon salt. Cook, stirring constantly, until the spices are fragrant, about 30 seconds. Stir in the broth, water, vinegar, sugar, and tomato sauce, scraping the pan bottom to remove any browned bits.
Add the ground beef and increase the heat to high. As soon as the liquid boils, reduce the heat to medium-low and simmer, stirring occasionally, until the chili is deep red and has thickened slightly, about 1 hour. Adjust the seasonings, adding salt and hot pepper sauce to taste, or adding more cocoa powder or chili powder if needed.
Serve over pasta in individual bowls. Spoon the chili over the pasta and top with the cheese and onion. Serve immediately. Chili also freezes very well, just be sure to let it defrost in the fridge.
Need more ENERGY in your day? Contact Team Xcelerate and let us get you a sample of SPARK today!!
Wednesday, January 6, 2010
Obstacle #4- Too Much Cardio While Pushing a Stroller
Interval training burns nine times more body fat than long, slow, boring cardio. Aerobic training burns calories but it simply doesn’t increase your metabolism like interval training does. And the true power of interval training comes from the intensity of each work period.
Now, don’t get me wrong, I love to see moms being active. It’s great to get outside and move with your kids! However, we need to be honest about the fact that it’s not really feasible to train with intensity while pushing a stroller. Fast arm movement is the key to getting your wheels moving during sprints, so if you are pushing a stroller you’re losing out on some much needed speed to maximize your results.
Honestly, how much intensity can your cardio workouts have when you are pushing a stroller?
So, get out and push a stroller, maybe even jog a little, but don’t think that you are getting anywhere close to the same kind of benefit that you can get hands-free and in open space with high-intensity intervals.
Interval workouts, pushing yourself to higher intensity, will pay back GREAT divends in the fitness department.
Contact me if you are interested in having more energy, shedding pounds, losing some inches and starting a workout program. Whether you live close by or far away Team Xcelerate can help you today!
Get Fit in 2010,
Coach Brad Taliancich
Director, Team Xcelerate
504-915-9716
Now, don’t get me wrong, I love to see moms being active. It’s great to get outside and move with your kids! However, we need to be honest about the fact that it’s not really feasible to train with intensity while pushing a stroller. Fast arm movement is the key to getting your wheels moving during sprints, so if you are pushing a stroller you’re losing out on some much needed speed to maximize your results.
Honestly, how much intensity can your cardio workouts have when you are pushing a stroller?
So, get out and push a stroller, maybe even jog a little, but don’t think that you are getting anywhere close to the same kind of benefit that you can get hands-free and in open space with high-intensity intervals.
Interval workouts, pushing yourself to higher intensity, will pay back GREAT divends in the fitness department.
Contact me if you are interested in having more energy, shedding pounds, losing some inches and starting a workout program. Whether you live close by or far away Team Xcelerate can help you today!
Get Fit in 2010,
Coach Brad Taliancich
Director, Team Xcelerate
504-915-9716
Obstacle#3- Too Much Mindless Noshing In The Kitchen During The Day
I can’t tell you how many times I have had a Mom who as “been following the nutrition plan” with limited success to later find out there were some extra eats and treats in the mix. It wasn’t that they were being dishonest about it- rather most people don’t really comprehend how much they actually put in their mouth every day.
Think about it- how many times do you see most people just mindlessly eat something during the day. All of us do it and trust me, it can add up and fast!
Many moms spend LOTS of time in the kitchen around tasty food all day- and they eat a lot more of it than they realize!
I know, I know- you have to sample the goods to know if it’s good. But, you need to understand that the occasional taste test can sabotage your fat loss goals.
Furthermore, moms get into trouble with the frequent snacking practices of their children and it’s tough to pass on food when it’s always in your face. A couple goldfish here, a couple goldfish there, and before you know it you just killed the whole dam bag!
My advice is to guard your mouth with lock and key. Ask yourself every time you bring something close to your lips the following question: “Will this help me burn fat and build muscle?”
If NO- put it down and go read a book ;)
Contact me if you are interested in having more energy, shedding pounds, losing some inches and starting a workout program. Whether you live close by or far away Team Xcelerate can help you today!
Get Fit in 2010,
Coach Brad Taliancich
Director, Team Xcelerate
teamxyg@gmail.com
504-915-9716
Think about it- how many times do you see most people just mindlessly eat something during the day. All of us do it and trust me, it can add up and fast!
Many moms spend LOTS of time in the kitchen around tasty food all day- and they eat a lot more of it than they realize!
I know, I know- you have to sample the goods to know if it’s good. But, you need to understand that the occasional taste test can sabotage your fat loss goals.
Furthermore, moms get into trouble with the frequent snacking practices of their children and it’s tough to pass on food when it’s always in your face. A couple goldfish here, a couple goldfish there, and before you know it you just killed the whole dam bag!
My advice is to guard your mouth with lock and key. Ask yourself every time you bring something close to your lips the following question: “Will this help me burn fat and build muscle?”
If NO- put it down and go read a book ;)
Contact me if you are interested in having more energy, shedding pounds, losing some inches and starting a workout program. Whether you live close by or far away Team Xcelerate can help you today!
Get Fit in 2010,
Coach Brad Taliancich
Director, Team Xcelerate
teamxyg@gmail.com
504-915-9716
Monday, January 4, 2010
Obstacle#2- Failing To Make The Daily Workout Appointment
This one is simple, yet oh so powerful. Think about it- moms never miss an appointment for their kids. Why? Well yes, it's because they love them, but more importantly, it's because they love their kids enough to religiously schedule their appointments!
Schedule your workouts and stick to them like they are a family obligation!
If you are a busy Mom who is serious about your fitness, then you absolutely need to take the same approach with your workouts.
In addition, you need to be sure that you schedule in your daily workouts when you are most likely to do them rather than when you prefer to do them. For example, I prefer to workout in the afternoon, but with my very busy work schedule it's best for me to get my workout done first thing in the morning. This way the stresses of work never get in the way of my fitness.
In my experience, most Moms work best when doing their workouts either first thing in the morning while the kids are still sleeping, or right after they drop their kids off from school. It seems that too many unexpected obstacles come in the way of an afternoon or evening workout for the typical mother. But, regardless of when the best time may be, just schedule it in and stick to it like it's a family commitment!
One solution that can help is FitFunCamp, boot camp style, fitness classes if you are in St. Charles Parish or contact us regarding Workouts for Busy People.
Tomorrow...Obstacle#3- Too Much Mindless Noshing In The Kitchen During The Day
Schedule your workouts and stick to them like they are a family obligation!
If you are a busy Mom who is serious about your fitness, then you absolutely need to take the same approach with your workouts.
In addition, you need to be sure that you schedule in your daily workouts when you are most likely to do them rather than when you prefer to do them. For example, I prefer to workout in the afternoon, but with my very busy work schedule it's best for me to get my workout done first thing in the morning. This way the stresses of work never get in the way of my fitness.
In my experience, most Moms work best when doing their workouts either first thing in the morning while the kids are still sleeping, or right after they drop their kids off from school. It seems that too many unexpected obstacles come in the way of an afternoon or evening workout for the typical mother. But, regardless of when the best time may be, just schedule it in and stick to it like it's a family commitment!
One solution that can help is FitFunCamp, boot camp style, fitness classes if you are in St. Charles Parish or contact us regarding Workouts for Busy People.
Tomorrow...Obstacle#3- Too Much Mindless Noshing In The Kitchen During The Day
The 5 Biggest Obstacles for Busy Moms
Last week we closed out another year and entered in to 2010. This email was sent, last week, and may have been lost in the holiday mayhem. We hope you enjoy and look forward to the next segments.
I have had the pleasure of personally working with hundreds of busy moms over the course of my 15+ year coaching & fitness career.
In retrospect, I have identified the 5 anchors that tend to hold most moms back from getting the better body they so desperately are seeking.
Brad Taliancich is a New Orleans (Destrehan-based) coach and fitness boot camp instructor. Today he reveals the 5 obstacles a busy mom faces in her eternal quest for a better body.
WORKOUT? I don't even have time to use the bathroom!
Mother's are without a doubt the most selfless clients I have ever worked with, almost to a fault. Honestly, I wish they would just be a little more selfish sometimes and give their personal physical and mental health a bit more of a priority.
Many good mothers miss the boat when it comes to their fitness. In general, they tend to think that it's okay to put all of their personal ambitions aside for the good of their friends and family. But in reality, moms are not as effective as they could be when deviating from a healthy lifestyle.
After all, a mom who doesn't workout and doesn't eat the right foods at the right times will not be running on all cylinders.
Multi-Task Much?
In retrospect, I have identified the 5 anchors that tend to hold most moms back from getting the better body they so desperately are seeking. Here they are, in no particular order:
#1 Too Many Missed Meals- Especially Breakfast!
Many moms are simply on a roller coaster ride from dawn until dusk, dealing with the stresses of parenting and/or challenging careers. Mornings can be especially difficult since there is often the need to feverishly multi-task to get the kids and the husband fed and off to school. Not to mention the fact that many busy moms today have to deal with their own demanding, high-stress jobs.
Set that alarm 5 minutes earlier and make it a point NEVER to miss breakfast!
So missing breakfast becomes a reality, often leading to a host of other missed meals and snacks throughout the day. This leads to cataclysmal series of events that deprive your physique of lean, toned body mass while simultaneously priming your body to overeat junk food later in the day and store ugly, unwanted fat. Furthermore, this starvation protocol creates low levels of blood sugar which zaps your energy and leaves your feeling foggy, irritated, and lethargic all day long.
Look- there's always room for breakfast, you just need to make the time! Better yet, plan and prepare a breakfast high in lean protein and fiber in advance the night before to best ensure you stay the course.
One solution that's worked really well for our clients is a Meal Replacement Shake. It's a tasty meal replacement shake that contains a whopping 24 grams of protein, 5-6 grams of dietary fiber & 26 vitamins and minerals. What's the best part about it? It leaves NO room for excuses! All you need to do is mix 1 packet with water, mix, and enjoy.
Tomorrow...Obstacle#2- Failing To Make The Daily Workout Appointment
I have had the pleasure of personally working with hundreds of busy moms over the course of my 15+ year coaching & fitness career.
In retrospect, I have identified the 5 anchors that tend to hold most moms back from getting the better body they so desperately are seeking.
Brad Taliancich is a New Orleans (Destrehan-based) coach and fitness boot camp instructor. Today he reveals the 5 obstacles a busy mom faces in her eternal quest for a better body.
WORKOUT? I don't even have time to use the bathroom!
Mother's are without a doubt the most selfless clients I have ever worked with, almost to a fault. Honestly, I wish they would just be a little more selfish sometimes and give their personal physical and mental health a bit more of a priority.
Many good mothers miss the boat when it comes to their fitness. In general, they tend to think that it's okay to put all of their personal ambitions aside for the good of their friends and family. But in reality, moms are not as effective as they could be when deviating from a healthy lifestyle.
After all, a mom who doesn't workout and doesn't eat the right foods at the right times will not be running on all cylinders.
Multi-Task Much?
In retrospect, I have identified the 5 anchors that tend to hold most moms back from getting the better body they so desperately are seeking. Here they are, in no particular order:
#1 Too Many Missed Meals- Especially Breakfast!
Many moms are simply on a roller coaster ride from dawn until dusk, dealing with the stresses of parenting and/or challenging careers. Mornings can be especially difficult since there is often the need to feverishly multi-task to get the kids and the husband fed and off to school. Not to mention the fact that many busy moms today have to deal with their own demanding, high-stress jobs.
Set that alarm 5 minutes earlier and make it a point NEVER to miss breakfast!
So missing breakfast becomes a reality, often leading to a host of other missed meals and snacks throughout the day. This leads to cataclysmal series of events that deprive your physique of lean, toned body mass while simultaneously priming your body to overeat junk food later in the day and store ugly, unwanted fat. Furthermore, this starvation protocol creates low levels of blood sugar which zaps your energy and leaves your feeling foggy, irritated, and lethargic all day long.
Look- there's always room for breakfast, you just need to make the time! Better yet, plan and prepare a breakfast high in lean protein and fiber in advance the night before to best ensure you stay the course.
One solution that's worked really well for our clients is a Meal Replacement Shake. It's a tasty meal replacement shake that contains a whopping 24 grams of protein, 5-6 grams of dietary fiber & 26 vitamins and minerals. What's the best part about it? It leaves NO room for excuses! All you need to do is mix 1 packet with water, mix, and enjoy.
Tomorrow...Obstacle#2- Failing To Make The Daily Workout Appointment
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