December, 2012 | The Cycle Project

Archive for December, 2012

Dec
31
2012
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Making 2013 Your Best Year

What are you going to do differently in 2013?

Are you going to reduce your stress level?

Are you going to improve your diet?

Are you going to take exercise more seriously?

Or will you allow the next 365 days to pass by without changing a thing?

If you haven’t put any thought into it, then do so now.

The fact is that you will age and change in 2013, and next year on 12-31-13 you will be slightly (or dramatically) different than you are today.

The cool thing about a New Year is that it gives us the opportunity to reflect over our life, to acknowledge where we are and where we want to be headed.

If you would like to be headed in the direction of improved health, lowered weight and increased strength, then here are 17 suggested changes for you to apply in 2013:

1) Exercise 2 more hours each week than you did in 2012.
2) Go to bed and wake up at the same time each day.
3) Drink less alcohol.
4) Sign up for one of my time-tested fitness programs.
5) Stop drinking and eating artificial sweeteners.
6) Use heavier dumbbells.
7) Eat less bread, or even eliminate gluten from your diet.
8) Train for a 5K, 10K or a marathon.
9) Eliminate corn syrup from your diet.
10) Exercise at least 4 times each week.
11) Eat healthy, simple dinners at home.
12) Do not eat fast food.
13) Drink less caffeine.
14) Eat more protein and fiber.
15) Drink water throughout your whole day.
16) Do not eat packaged snack foods.
17) Contact me for motivation and support.

Now come up with a few of your own. I know there are some ideas that popped into your mind while you were reading my list.

Take a minute to jot those down.

Step back and re-examine the list. Which of these changes are you going to make your own?

I certainly don’t expect you to make all of these changes – though the more you do, the greater your transformation will be.

Remember, like I mentioned above in #4 and #17, I’m here to offer you the instruction, support and motivation you need to make 2013 the year of your dramatic transformation.

 

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Dec
28
2012
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Bacon Wrapped Scallops

 

Here’s a great snack or appetizer to share with friends and family during holiday festivities. The nitrate-free bacon and scallops contain healthy protein that will provide usable nutrients for your day. To keep on track with your diet, stay away from appetizers that are fried or filled with carbohydrates.

Servings: 12

Here’s what you need…

  • 4 Tablespoons coconut oil
  • 3 cloves garlic, minced
  • dash of sweet paprika
  • dash of salt and pepper
  • 6 slices nitrate free bacon, cut in half lengthwise
  • 12 fresh scallops
  1. Preheat oven to 375 degrees F. Grease a baking sheet with coconut oil, set aside.
  2. Over very low heat, in a small saucepan, melt the coconut oil. Remove from heat and pour into a small bowl. Add the garlic, paprika, salt and pepper.
  3. Dip each scallop in the seasoned coconut oil, the wrap with bacon and secure with a toothpick. Place on prepared baking sheet.
  4. Bake for 15 minutes or until the scallops are cooked through and the bacon is crisp.
  5. Serve immediately.

Nutritional Analysis: One serving equals: 78 calories, 5g fat, 103mg sodium, 0g carbohydrate, 0g fiber, and 6g protein

 

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Dec
26
2012
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Party Survival Guide

Use these quick tips to avoid overeating at your holiday party:

  • A plate of appetizers is considered a meal. Don’t load up on appetizers and then sit down to a full meal.
  • Survey all of your food options before beginning to eat. Choose a few of your favorites and then fill the rest of your plate with greens.
  • Liquid calories count. Stick with only one calorie-filled drink and then switch to water.
  • Eat a sensible meal before you arrive at the party. This will cut down on party food calories.

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Dec
24
2012
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7 Polite Ways to Turn Down Food

Most of us think that there are only two ways to handle Holiday food temptations.
You could say “No” to everything and get the reputation of being a Grinch.
Or you could say “Yes” to everything and end up gaining 5 or 10 pounds.

Let’s explore the following 7 ways to politely turn down Holiday food that’s pushed on you by well meaning friends and family.

Food Push #1: “This is your favorite! Hand me your plate.”

Stalling Response: “I can’t wait to try some in a little bit.”

Why stalling works: By not directly turning the food pusher down, they feel that they’ve won and will drop the subject. Later you may decide that you want a small portion of the offered food, or you may decide to skip it.

Food Push #2: “Try this new dessert I made, you’ll love it!”

I’m Stuffed Response: “I wish that I had saved some room, but I’m stuffed.”

Why being stuffed works: No one can refute your statement about being full. If your food pusher is persistent then let them know that having one more bite would make you uncomfortably full to the point of pain.

Food Push #3: “I made this dish especially for you. Eat up!”

Diet Restriction Response: “Oh man, that looks good! Too bad I can’t eat gluten.”

Why having a diet restriction works: Even the pushiest people are likely to back off when they hear you have a diet restriction. The key is to be consistent. If you say that you aren’t eating gluten then don’t reach for a bread roll.

Food Push #4: The food pusher puts something on your plate without permission.

Spread It Around Response: Take your fork and spread the unwanted item around your plate to make it look like you took a few bites.

Why spreading it around works: You’re not making a scene, and quite frankly, no one is going to notice. When food is put on your plate without your consent you are under no obligation to eat it. Spreading the food around is a simple way to defuse the situation without eating something you didn’t want.

Food Push #5: “You are too concerned with dieting.”

Thank You For Noticing Response: “Thank you for noticing the healthy changes I’ve been making. Your support means a lot.”

Why saying thank you works: Sure, the dieting comment was probably made passive aggressively, but nothing is stopping you from taking it as a compliment. Seeing you make healthier choices may be intimidating for friends and family, so approach the subject with understanding rather than defensiveness.

Food Push #6: “Here’s a bag of leftovers for you to take home!”

Take a Break from Cooking Response: “Thanks, but keep the food so that you can take a break from all the cooking you’ve been doing.”

Why saying they’ll get a break from cooking works: Every good host wants to send their guests home with something, but given the option they’d love to have leftovers for themselves as well. Compliment their cooking and let them know that you think they deserve a break over the next few days.

Food Push #7: “We only have this dish once a year – you HAVE to eat some!”

I Want to Live Long Response: “That looks amazing! I’m going to skip it this year so that I can live to see many more wonderful holidays with you.”

Why wanting to live long works: Said with good humor, this drives home a serious point. You are watching what you eat so that you will be around for many more holidays to come to enjoy with your loved ones. No one can deny the importance of this!

By warding off food pushers you’ll eat fewer calories and will avoid holiday weight gain to start the New Year off right!

Remember that exercise is a huge part of the equation when it comes to achieving weight loss.

 

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Dec
21
2012
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Teriyaki Chicken Plate

 

This recipe is very flavorful and is filled with wholesome nutrients, vitamins and fiber. Unlike most teriyaki recipes, this doesn’t contain sugar, yet it maintains a sweet undertone. Serve on a bed of baby arugula and quinoa.

Servings: 4

Here’s what you need:

  • 1 can naturally sweetened, zero calorie lemon lime soda (Zevia brand)
  • 1/2 cup soy sauce
  • 3/4 cup brown rice vinegar
  • 1 medium yellow onion – half minced and half thinly sliced
  • 4 cloves garlic, smashed
  • 1 Tablespoon fresh ginger, grated
  • 1 Tablespoon coconut crystals (or 1 teaspoon agave nectar or 1 packet Stevia)
  • 2 pounds boneless, skinless chicken thighs
  • 2 teaspoons coconut oil
  • 1 bunch asparagus, trimmed and cut into 1 inch segments
  • 2 Tablespoons chopped cilantro
  • optional *baby arugula and cooked quinoa
  1. Combine the soda, soy sauce, vinegar, minced onion, garlic, ginger and coconut crystals in a bowl. Add the chicken and turn to coat. Place in refrigerator overnight.
  2. Remove chicken from marinade and pat dry. Reserve 1 cup of marinade.
  3. Heat one teaspoon of coconut oil in a large skillet. Add the chicken and heat on medium high, turning once, for 8-10 minutes, until browned and cooked through. Transfer to a plate.
  4. Wipe out the skillet. Heat remaining 1 teaspoon of coconut oil. Add the sliced onion and asparagus. Cook for 5 minutes, until browned. Add the reserved marinade and boil until slightly reduced. Add the cilantro.
  5. Serve over a bed of baby arugula and cooked quinoa.

Nutritional Analysis: One serving equals: 289 calories, 13g fat, 963mg sodium, 4.8g carbohydrate, 3g fiber, and 29g protein

 

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Dec
19
2012
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Boost Healthy Eating Choices

In order to make healthy eating choices a no-brainer, empty out your kitchen of any and all junk food items. Throw out the processed, sugar-filled and carbohydrate-rich junk food items that have been contributing to your weight gain.

Now replace all of the junk items with healthy replacements. Whole, fresh food items like fruit, vegetables, lean protein, eggs, seeds and nuts. The closer an item is to its natural state, the healthier it is for you. Stay clear of “health food” that come packaged and processed.

 

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Dec
17
2012
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Make The Right Choices

Obsess About This, Not That

You cannot control your weight.

Disagree with that statement?

Go stand on a scale and decide to lose 5 pounds.

Well, how’d that work for you? Did your weight drop on command, or did it not budge?

It didn’t budge.

And yet you spend your precious time obsessing about your weight as if you had control over it.

The good news is that you do have control over a couple of important things that influence your weight.

I’m talking about your choices regarding what you eat and if you exercise.

Your current weight is the sum result of your history with eating and exercise.

Close your eyes and think back over the last three years of your life. What kinds of foods did you eat most often? How intensely did you exercise, and how often?

Now open your eyes and look at yourself in a full-length mirror. You are looking at the result of your past choices.

If you like what you see then keep on eating and exercising the same. It’s working for you!

If you don’t like what you see, then it’s time to start making different choices about food and exercise. Here are some suggestions:

Choices about food…

  • I choose to eat wholesome foods that nourish my body.
  • I choose to only eat when I’m hungry and to stop eating when I’m full.
  • I choose to not eat junk food, sugary drinks or sweets.
  • I choose to eat a variety of fresh fruits and vegetables every day.

Choices about exercise…

  • I choose to get up early in the morning, when I could be sleeping, to invest an hour of my time in exercise.
  • I choose to be consistent with my workout schedule, giving exercise the same importance as a doctor’s appointment.
  • I choose to change my workout routine often, to always keep my muscles guessing.
  • I choose to push myself to new levels of intensity, in order to strengthen and tone my muscles.

There’s no reason to spend another minute obsessing about the number on your scale. You’re smarter than that.

Instead focus your energy on the choices you make regarding what you eat and how you exercise.

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

Call or email today to get started on a fitness program that will quickly bring you to your goal.

 

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Dec
14
2012
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Prosciutto and Melon Skewers

 

This is a great snack or appetizer to enjoy this holiday season. It’s especially important this time of year to stick with food that is made with real, wholesome ingredients.

Servings: 12

Here’s what you need…

  • 8 fresh mint leaves, minced
  • dash of salt and pepper
  • 2 teaspoons lime juice
  • 1 teaspoon agave nectar
  • 24 cantaloupe balls
  • 24 red grapes
  • 12 slices prosciutto
  1. In a medium bowl combine the minced mint, salt and pepper, lime juice and agave nectar.
  2. Add the melon balls and toss to coat. Place in the fridge for 15 minutes.
  3. Fold each slice of prosciutto twice, so that the width gets smaller. Push the prosciutto onto a skewer, add a melon ball and a grape, then fold the prosciutto over and repeat with another melon and another grape. Repeat with the remaining ingredients.

Nutritional Analysis: One serving equals: 42 calories, 2g fat, 152mg sodium, 3g carbohydrate, 0g fiber, and 3g protein

 

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Dec
12
2012
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Redirect Attention Away From Food

If your family gatherings normally revolve around food, it’s time to begin a new tradition. Take the focus off of food, get people away from the buffet table, and do an activity that everyone will enjoy. Play a game, make a holiday craft, dance to your favorite holiday tunes, play a motion-based video game, go ice skating, build a snowman, or go sledding.

 

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Dec
10
2012
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Beat Holiday Pounds

What do holiday parties and get together all have in common?

Food and drinks…high-calorie food and drinks, that is!

No wonder most people gain weight during the holidays.

Everywhere you turn, you’re surrounded by sweet temptations – holiday cookies, gingerbread houses, pumpkin pies, and more. Even healthy foods like sweet potatoes and green beans are magically transformed into high-calorie dishes that will make you want to do nothing but fall asleep. And don’t forget the drinks. Eggnog and alcoholic beverages are loaded with calories.

Want to sidestep those holiday pounds?

Stay Focused

Yes, the holidays bring yummy foods and drinks, but friend gatherings and family traditions aren’t about food. Before a party, remind yourself what the holiday season is all about – friends, family, giving, and religious traditions. Then stay focused on the reason for the season rather than the plate full of hors d’oeuvres in front of you.

Second, stay focused on your dieting goals. Remind yourself of where you’ve come from and where you’re going. Keep your goals in the forefront of your mind. A few bites of food aren’t worth hours on the treadmill.

The holidays can be a time of emotional eating. For many people, the holidays bring stress, family conflict, or depression. Learn to address the root of your problems with solutions other than food or drink.

Strategize

Is your holiday social calendar filled with night after night of parties and events? It’s time to come up with a plan. If you want to keep your diet on track, you’ll need to pace yourself. Don’t come to a party hungry but eat a small low-calorie snack ahead of time. Otherwise, you’ll overeat. When it’s time for extreme measures, wear tight-fitting clothes around your waist so there’s not much room for expansion.

Before and after a meal, chew gum so you won’t be tempted to overindulge in appetizers and desserts. During a party, don’t stand right next to the food table, but keep a safe distance. And before you get a plate of food, choose your plate wisely. Go with a small plate instead of a large dinner plate and don’t go back for seconds!

Another important strategy is figuring out how to get in the gym between parties. Leaving room in your busy holiday schedule for exercise will help you fight off the extra weight trying to attach itself to your midsection and rear.

Wise Choices

Be smart about what you choose to eat. Don’t deprive yourself of all the foods you love or you’ll likely spurge and ruin all your good intentions. Enjoy the goodness of the season, but in moderation. Trim calories where you can by limiting your trimmings-cheeses, gravy, sauces, creams, and nuts.

The holidays offer many food choices not available the rest of the year. Because of this, you may want to overindulge before they’re gone. Instead of doing this, survey what foods are available and make your choices. Indulge in your favorites and leave the everyday dishes for another time. Only eat what you love, and don’t just eat something because it’s on the buffet.

Also, be sure to limit the amount of alcoholic beverages you drink. While you may not know it, they’re filled with calories, too. Try alternating an alcoholic drink with a non-alcoholic drink.

Follow these simple tips, and you will avoid holiday weight gain this season and start the New Year off right!

Exercise is a huge part of the equation when it comes to achieving weight loss.

I am passionate about seeing my clients achieve results – without wasting time, energy and effort on mistakes.

 

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