November, 2010 | The Cycle Project

Archive for November, 2010


Holiday Health Tips

The average American gains 7-10 pounds during the holidays.  With that in mind, remember these simple tips during yours to ensure you have a happy, healthy holiday season.

1) SLEEP – Or Lack thereof…You’ve got parties to go to, family to visit, you’re not sleeping in your own bed – it wears you down. Avoid sleeping aids if you can.  Instead try an old trick: naps. Even 20 minutes in the afternoon can make a huge difference in your energy level.

2) ALCOHOL – Calories, hangovers, and mood swings generally do not make for merriment. At the same time, eggnog can make all the Bing Crosby music easier to deal with. What can I say? Drink in moderation. And alternate each drink with a glass of water.

3) NUTRITION – Eat Slower (it takes up to 20 min for your brain to realize you’re full), use less sugars, less fat and ad more whole grains and fiber.  Also consider sharing bites of different desserts instead of taking one of each.

4) EXERCISE – Each morning, before anything else, start your day with a workout.  Take a quick walk or jog, do a few push-ups, sit-ups and dips, or take a stretch cord and do a few simple exercises.  The important thing is to DO SOMETHING.  Don’t take a month off just because its the holidays.



Skinny Jeans

7 Steps to Skinny Jeans


Chicken Quinoa Stir Fry

Chicken Quinoa Stir Fry

Here is a simple, wholesome meal that is ready in 30 minutes – perfect for busy weekday dinners. There’s no reason to hit the take-out line when you have this quick, delicious recipe on-hand. Eating simple, wholesome meals like this and exercising regularly will speed you to your goal weight.

Servings: 4

Here’s what you need:

  • 1 cup cooked quinoa
  • 1 tsp olive oil
  • 1/2 onion, chopped
  • 1 clove garlic, minced
  • 1/2 red bell pepper, chopped
  • 1/2 green bell pepper, chopped
  • 1/2 yellow bell pepper, chopped
  • 1 ear of corn, kernels cut from cob
  • Handful of asparagus stalks, cut into 1-inch pieces
  • 2 cups baked chicken breast, cut into small cubes
  • 1 can of organic black beans, drained and rinsed
  • splash of lemon juice
  • splash of lime juice
  • dash of salt and pepper
  • splash of soy sauce
  • 1/4 cup fresh parsley, finely chopped

Cook the quinoa and set aside.

Place a large saucepan over medium heat.

Add the oil, onion and garlic. Sauté for about 3 minutes.

Add the bell peppers, corn and asparagus, cook until the vegetables are tender.

Add the chicken and beans, add the rest of the ingredients and cook for another 10 minutes.

Place a serving of quinoa on each plate and top it with the vegetable mix.

Nutritional Analysis: One serving equals: 293 calories, 5g fat, 32g carbohydrate, 4.6g fiber, and 29.4g protein.


Not Another Diet

Not Another Diet

When you eat a simple, healthy diet you’ll never again be tempted to try the latest fad diet to drop a few pounds. Choose to eat lean proteins, seasonal vegetables and whole grains and avoid sugar, fried food and processed carbohydrates on a daily basis and enjoy living life at your ideal weight.


Don’t Complicate Things

Don’t Complicate Things

The main reason that you’re not happy with your weight is because of what you eat.

It’s hardly your fault. Have you ever stopped to notice how many times you’re bombarded by food marketing each day?

Ads come at you from magazine pages, T.V. commercials, on websites and billboards, each boasting of cheap, convenient and tasty ways to cure your hunger. The question “What’s for dinner?” has never been more complex than now.

Extensive menu options and large entrees have distorted your concept of a proper meal, and before you know it you’ve fallen into the trap of the chain restaurant, the drive-thru and the take-out line.

But wait! Truly healthy eating is simple. You just need to block out the blizzard of food marketing that surrounds you. Remember that advertisers want your money, and they don’t stop to consider if the food they promote will expand your waist. After all, it’s their job to feed you.

It’s safe to say that, with very few exceptions, any food that you see marketed should be avoided. When was the last time you saw an ad for grilled white fish, steamed broccoli and a side of brown rice?

Do’s and Dont’s

So what does truly healthy eating look like?

A healthy meal contains lean protein, fresh vegetables and a modest serving of whole grains.

Just as importantly, a healthy meal does NOT contain:

  • Refined sugar (such as that most evil of refined sugars, corn syrup)
  • Fried or fatty food
  • Full-fat dairy products
  • Processed food with chemical additives

Healthy Breakfast

Breakfast is the most important meal of the day. What you decide to eat when you first wake up will set the tone for the rest of your meals that day. Try these healthy options:

  • Scrambled egg whites, some sliced tomato and whole-grain toast
  • Whole-grain oatmeal, sliced fruit and a protein shake
  • A homemade breakfast sandwich: one multi-grain English muffin with lean turkey slices and egg

Healthy Lunch

It is important to plan your lunch ahead of time in order to avoid turning to a fast-food joint or a vending machine. Don’t wait until morning; pack your lunch the night before. Try these healthy options:

  • Dark baby greens topped with chopped chicken breast and diced tomatoes
  • Albacore tuna (packed in water), mixed with finely chopped cucumber over brown rice
  • The classic homemade sandwich: Sprouted-grain bread with lean turkey slices, lettuce, tomato and mustard

Healthy Dinner

Dinner is the meal where most people splurge and eat far more calories than they should. Eating at home is the first step in reducing your dinnertime calories. Try these healthy options:

  • Grilled white fish, sautéed spinach and whole wheat couscous
  • Baked chicken breast, steamed broccoli and brown rice
  • Chicken Quinoa Stir Fry

Work It Out

While healthy eating is a huge factor in achieving your ideal weight, exercise is the other essential half of the equation. Your exercise routine should be challenging and should be done on a regular basis.

I know that you have more than enough in your life to think about without having to plan your own exercise routine. Leave that job to me. Call or email today to get started on a personalized fitness program that will leave your body no choice but to shed those unwanted pounds.


Creamy Carrot Soup

Creamy Carrot Soup

Most creamy soups are filled with fat. Not this one! Indulge with this healthy carrot soup. Serve with a side of lean chicken breast or grilled fish and a small salad for a balanced meal.



Servings: 2

Here’s what you need:

  • 1 teaspoon olive oil
  • 3 garlic cloves, minced
  • 1/2 small onion, diced
  • Dash of sea salt
  • 4 cups carrots, diced
  • 5 cups filtered water
  • 3 tablespoons white miso

In a soup pot, heat the olive oil over medium heat.

Add garlic and onion with a dash of salt and cook for 4 minutes. Add carrots and stir. Cook for another 4 minutes.

Add the water and bring to a boil.

Reduce heat, cover and simmer until carrots are tender (about 20 minutes). Use a hand blender to process the soup until smooth.

Remove 1 cup of the soup and mix the miso into it until dissolved. Add back into the soup and simmer for 5 more minutes.

Nutritional Analysis: One serving equals: 187 calories, 4g fat, 27g carbohydrate, 5g fiber, and 5g protein.


The Healthy Food Trap

The Healthy Food Trap

Do you eat healthy, exercise regularly and yet haven’t been able to achieve your goal weight? You’re not alone.

You’ve fallen into the “healthy food trap.” This is the faulty belief that as long as the food you’re eating is healthy, you don’t have to worry about portion size.

Weight loss always has and always will be a numbers game. If you eat more calories than you burn, you’ll gain weight – even if those calories are “healthy.” Reduce the size of your portions and watch as the weight falls off.


The Exercise Prescription

The Exercise Prescription

Dr. Joseph Mercola, a well-known health advocate, has an interesting take on exercise.

He believes that it should be prescribed, like any other medication, in daily doses.

“The simple act of writing out a prescription for exercise is an excellent approach to being proactive in regard to your health. It’s also far more logical, inexpensive and actually radically reduces your risk of most every chronic disease known to man. A daily exercise routine is one of the main factors in achieving optimal wellness.”

Whether you think about it or not, each day you are faced with the option to get your daily does of exercise or not.

Will you find the time to hit the gym today, or will the busyness of the day leave you exhausted on the couch? Quite frankly, you don’t have reasons to not do it – you only have excuses.

If you are like most folks, exercise isn’t at the top of your list of favorite things. You’d rather be immersed in a bowl of ice cream, enjoying a favorite TV show or dining out with friends instead of sweating in the gym.

However, the fact is that your favorite things add inches to your waist, and you know that a larger waist equals a marked increase in health problems (not to mention an overall decrease in your quality of life).

It’s time to get serious about exercise.

You could start by changing your attitude toward exercise. If you go into it with a bad attitude, chances are you won’t enjoy it. It’s time to accept the fact that you can enjoy exercise.

Consider the following:

  • Have you written off exercise based on a particular type of routine? Maybe you’d enjoy something different. The truth is that no one can deny how great it feels to accomplish a challenging workout. It’s rewarding, invigorating and feels great. You simply need to find the right form of exercise for you.
  • Try to pinpoint the main reason that you dislike exercise. Is it the uncomfortable workout clothes that you own? Maybe it is time for a new style. Is it trying to decide what machine to use at the gym? Maybe it’s time for a personal trainer. (Hi!) Is it the pain that you feel in your shoulder on the elliptical machine? Maybe it’s time to find a new form of cardiovascular exercise – one that won’t aggravate your injury.
  • Don’t like the gym? There’s a program for you. Don’t like running? There’s an alternative. Don’t have the time? There are time-friendly exercise routines that deliver incredible results in under an hour.

The truth of the matter is that there are many different forms of exercises that will give you the results that you want.

When it comes to exercise, you have tons of options laid at your feet. It all starts with ditching the excuses and asking a qualified fitness expert (like me) for the right program for you.

Is it really that easy? Yes.

So where do you begin? Just pick up the phone and give me a call or simply reply to this email and let me know that you’re ready to get in the best shape of your life.

Exercise is your new prescription medication. Don’t forget to take your daily dose!