Peanut Coleslaw

Phew! Between deadlines at work and holiday parties I haven't had a spare minute to post! But I can't resist sharing this delicious discovery I made over the weekend.

Dave and I headed to Newport Beach for the annual Christmas Boat Parade on Saturday night. We wanted a "healthy" restaurant for dinner but we also wanted to be walking distance from the parade. We settled on Bandera which I LOVE although I certainly didn't expect to find any "calorie counter" options on the menu.

I ordered the lamb sandwich (good fat:) which I planned to eat open faced,  ignoring the au jus sauce and coleslaw. Much to my delight the coleslaw arrived looking green and fresh and nothing like the scoop of lettuce flavored ice cream I was expecting. It was so delicious I ate the whole thing before even touching my lamb (which was also very good!) The waitress was reluctant to give me the recipe but she did give me the ingredients which made it easy to replicate in my kitchen this morning:)

Ingredients:
One package of coleslaw
2 handfuls of kale, stems removed, torn into bite-sized pieces
1-2 cups roasted peanuts (depending on how crunchy you want it)
1/4 cup seasame seed oil
2 tbsp rice vinegar

Combine all ingredients and toss with your hands. Enjoy!

It's very easy being green

Here are a few very easy "green" recipes. Due to a holiday party last night I slept MUCH later than usual and was still able to throw the smoothie and beet green salad together before I left for work.

Kiwi green tea smoothie

Blend:
8 oz brewed green tea
2 kiwis
1/4 cup unsweetened vanilla almond milk
2 tbsp agave or honey
Ice (you can make ice cubes out of almond milk for a less diluted smoothie)
I also added a handful of kale as I try to sneak it in whenever I can!

Beet green salad (a great way to use beet tops if you buy raw beets)

Ingredients:
1 bunch beet greens
1/4 cup onion
1 garlic clove, minced
1 tbsp olive oil

Directions:
Remove heavy stems, tear leaves into bite-sized pieces
Sautee onions in olive oil, add garlic
Add the beet greens. Gently toss in the onion mixture until greens are coated and cook until wilted.

Brussels sprout salad

Ingredients:
12 brussels sprouts
4 oz shredded parmasean cheese
1/2 cup toasted walnuts in pieces (cook over the stove 5-8 mins on med heat)
4 tbsp extra virgin olive oil
1 1/2 tbsps apple cinder vinegar
1 tsp Dijon mustard
salt & pepper

Instructions:
Shred the brussels sprouts in a food processor, mandolin or chop with a knife.  Toss the sprouts in a bowl, top with toasted walnuts & grated cheese.  In a small jar, add the olive oil, apple cider vinegar and mustard with a sprinkle of salt & pepper. Put a lid on the jar and shake it up. Pour the dressing over the salad and stir thoroughly.

Circuit work it!

I wish I could bring you all along for my favorite (and in my opinion the BEST) workout at Circuit Works circuit training gym. Each class includes circuit training, cardio and abs. In other words a full body workout in one hour.The instructors rotate the class through ten "stations" (mostly circuit training equipment) while alternating between the stationary bike and the treadmill.

The good news is that with a few pieces of equipment and a LOT of motivation you can get the same workout at home or at the gym. Choose ten exercises that work ten different muscles (this will be easy at the gym since the circuit training equipment includes diagrams.) If you're working out at home use the list below as a guide. After each exercise do 2 minutes of cardio (alternating between bike and treadmill.) If working out at home alternate between running in place with high knees, squat jumps, burpees* or mountain climbers**. At the end of the circuit spend 5-7 minutes working your abs (plank, bicycles, crunches on stability ball etc.)

Triceps:
Sit on the edge of a bench with your hands on the bench next to you. Lower yourself down until your butt is almost touching the ground. Come back up but hover rather than sitting. Do 10 reps.

- 2 mins cardio -

Shoulders:
This is a great move from Tone It Up. Start in the "downward dog" position. Lift one leg behind you and do 10 pushups. Switch legs and do 10 on the other side.


 - 2 mins cardio -

Biceps:
Good old fashioned bicep curls with dumbells. Ten on each side.

- 2 mins cardio -


Glutes: Start on bent knees with a stability ball under one arm. Extend the leg opposite the stability ball until it is straight and directly to your side. Lean onto the ball until you are at a 45 degree angle. Lift the outstretched leg 10 times. Switch sides and lift the other leg 10 times.


- 2 mins cardio -

Back:
This is a great Tone It Up move. Start in a plank position, holding dumbbells, with your shoulders directly over your wrists. Do a tricep pushup (elbows tucked into your sides) then return to the plank position and row one of your arms. 10 on each side.

- 2 mins cardio -

Hamstrings:
 Lie on the floor and bring your knees toward your chest. Place a stability ball under your heels, then lift your pelvis and extend your legs until almost straight. 20 reps. Or, 10 reverse lunges on each side.

- 2 mins cardio -

Quads:
Place stability ball on the wall behind your lower back and do 20 squats. Or 10 reverse lunges on each side.

 - 2 mins cardio -

Chest:
Twenty pushups on your knees. Or, lie on your back on a stability ball, knees bent, feet on the floor and do 20 chest presses with dumbbells.

- 2 mins cardio -

Internal Thighs:
Lie on one side with your head supported by your hand. Place your top foot on a stability ball at a 45 degree angle in front of you. Keeping your leg straight press down on the ball 20 times. Switch sides.

- 2 mins cardio -

Calves:
Place a set of dumbbells on the ground and step on each with the balls or your feet (heels resting on the ground.) Hinge at the waist until parallel to the ground and place your forearms on a flat surface. Lift your heels off the ground 20 times.

- 2 mins cardio -

5-7 minutes of abs and you're done! 

*Burpees - Begin in a squat position with hands on the floor in front of you. Kick your feet back to a pushup position. Immediately return your feet to the squat position. Leap up as high as possible from the squat position.

** Mountain climber - Begin in a plank position. Bring one knee toward your chest and place the ball of the foot beneath you in a deep runners lunge. Switch legs and complete as many as possible.

Honey Mustard Salmon with Asparagus

As my mom will tell you she HATES salmon. (And yes she knows that hate is a strong word - in fact I think she's the one who taught me this!) As a result I didn't eat salmon growing up and never developed a taste for it. But I have come to realize that the health benefits are far too great to ignore and have found certain preparations that make it taste less . . . . "salmony." This one was inspired by my friend Jessica who claims that even her mom (who also hates salmon . . . perhaps it's a generational thing?) loves it!

If you're trying to lose weight the health benefit you will be most interested in is that salmon speeds up your metabolism. We all know what this means . . . quicker weight loss and longer sustainability! However it also facilitates your sugar absorption rate and can lower your blood sugar level. Which in turn lowers your risk of developing diabetes.

The Omega-3 fatty acids contained in salmon help your brain work better and improve your memory so salmon makes a great breakfast or early morning snack at work (avocado and smoked salmon on a piece of whole wheat toast is a great way to do this). Omega-3 fatty acids also contribute to shiny hair, bright eyes and healthy skin.

Lastly, 4 oz of salmon provides your daily allowance of Vitamin D, half your daily allowance of B-12 and 30 grams of protein (more than half the FDA's recommended daily amount.) What's not to like?

Ingredients:
4 salmon fillets (6 oz each)
2 tbsp dijon mustard
1 tbsp low-sodium soy sauce, unsalted butter, brown sugar and honey
1 lb asparagus, trimmed
2 tbsp olive oil, divided
1/4 cup freshly grated parmesan
salt and pepper to taste

Directions:
Preheat the oven to 400 degrees. Combine butter and brown sugar in a bowl; microwave until they have melted together (about 30 seconds.) Stir in mustard, soy sauce and honey
Toss asparagus with 1 tbsp of the oil, the parmesan, and salt and pepper. Place the stalks in a baking dish and roast until they're al dente (about 10-12 minutes).
Meanwhile, heat remaining oil in an ovenproof skillet over high heat. Season salmon fillets with salt and pepper, then add to the pan, flesh side down.
Cook until browned on one side, 3 to 4 minutes. Flip the fillets, brush on half the honey mustard, and place the pan in the oven.
Bake until fish is firm and flakes easily (but before white solids begin to form on the surface - about 5 minutes.)
Remove fillets from the oven and brush with more honey mustard. Serve with asparagus.

Cyber Monday at Tone It Up!

For anyone who has been contemplating joining the Tone It Up team today is the day to do it!

I absolutely LOVE my tone it up tank (you'll notice it makes frequent appearances in my pictures - and I have plenty of tanks to choose from;) And the lunch box has come in handy now that I'm bringing my food to work every day.

The tank is usually $34.99 and the lunch box is $14.99. So this is an AMAZING deal.

As always let me know if you have any questions. . . :)

For any of you who Sign Up for the Lifetime Membership on the Tone It Up Nutrition Plan today, we are Gifting each of you with a Tone It Up Tank Top, Lunch Box AND a Decal! Just because we love you :)

TRX

I was first introduced to TRX (Total body Resistance eXercise) last year when a personal trainer brought one to one of our training sessions. Since then I have sought out every opportunity to use them from training sessions to group classes.

Born in the Navy SEALS, TRX is a training tool that builds total body stability and strength by leveraging the user’s bodyweight (the body providing the resistance). The TRX helps build lean muscle, boosts metabolism, tightens the core and increases endurance. Oh . . . and it's fun:)

I took a TRX class on Thanksgiving and although I was able to eat guilt free I'm still hurting two days later! I work out every day and vary the types of workouts I do so I'm very rarely sore. But the TRX is able to hit muscles that my regular routine doesn't and provide me with one of the best workouts possible. 

Look it up to find classes in your area. You'll be sore . . . but you won't be sorry. 

Happy Turkey (or Tofurkey) Day!

Just returned from one of my favorite workouts - TRX!! Now I have plenty of room for extra calories. (But not TOO many extra;)

If you follow my blog you know my family Thanksgiving is light on turkey and heavy on rigatoni. Add to that pumpkin pie and wine and you've got a 1000 calorie meal (!) But at least I can feel good about the nutritional value of my appetizer - agave mashed sweet potatoes.

Sweet potatoes are rich in Vitamin A (betacarotene) and Vitamins C which are powerful antioxidants and B5 and B6 which contribute to fat loss. In addition, sweet potatoes are surprisingly low in calories, containing only 100 calories per potato. In that same potato you will get 13% of your daily allowance of potassium, 2 grams of protein and 4 grams of fiber. And the 26 grams of carbs will give you enough energy to get through your Black Friday shopping:)

Ingredients:
2 lbs. sweet potatoes (about 5 small)
3 tbsp butter or margarine
1 tsp ground cinnamon
1/4 tsp ground nutmeg
1/4 cup cream or milk
1/4 cup amber agave nectar

Directions:
Peel and chop sweet potatoes into uniform cubes. Steam or boil until tender. Strain from water if boiled
Place cooked sweet potatoes and butter into a large bowl. Using an electric mixer on medium speed beat for approximately 2 minutes. With a spatula, scrape down sides of bowl, add cinnamon and nutmeg. Continue beating for 1 minute. Slowly pour in cream, continue beating until combined. Add amber agave nectar, mix until well incorporated. Add salt and pepper to taste. Garnish with Chives and serve with crackers or a sliced baguette.

Beat up the Beet!

I have been a fan of beets for years and consider a beet salad with goat cheese a treat. However, since discovering all the health benefits they contain (below) I have begun searching for ways to incorporate beets into my daily diet.

Beets are a source of: Vitamin A, B, (folic acid) C, iron, potassium, phosphorus, magnesium, calcium, carotenoids and dietary fiber. (Phew!) They are used to detoxify the liver and spleen and to help balance the blood’s pH balance by reducing the blood’s acidity. (Acidic blood creates a welcome environment for viruses and bacteria to flourish.) But the best news for those who are trying to lose weight is that the cellulose content of beets acts as a bulk residue increasing peristalsis (the muscle contractions that move food through the digestive tract.) In other words, they keep you regular:-P

The first smoothie is a "starter smoothie" for those who haven't acquired a taste for beets (or who don't plan to!) The second smoothie is for serious beet fans and it is beetastic! There are also many smoothie and juice recipes that incorporate beet tops (the leaves attached to the bulbs) so check them out if you buy fresh beets and want to get your money's worth!

Purple Kale Smoothie:

1 large ripe banana
3-4 large kale leaves
1/4 medium beet (baked and peeled - see below)
1 cup frozen blueberries
2 packets stevia
1 1/2 cups water

Beet Banana Smoothie:

1 large handful fresh baby spinach leaves
1/2 bag frozen strawberries
1 beet bulb (baked and peeled - see below)
1/2 frozen banana
1/2 tbsp flax-seed
1 1/2 cups almond milk
1 tbsp agave nectar

Baked Beets:

Separate from tops. Rub dirt off with a dish towel (washing them will cause them to "steam" instead of bake.) Preheat oven to 400. Arrange beets in a casserole dish, cover with lid then cover the entire dish with aluminum foil. Cook for 90s minutes. Refrigerate.

Spicy Sausage Mushroom Soup

I'm happy to report that the Tone It Up "Seven Day" (in quotes because I met my goal in five days) was a success! I was able to join my brother for his 30th birthday and drink wine guilt-free;)

Following is a great recipe for fall. It's packed with protein and the fat can be reduced by using less meat and more mushrooms. You can also hold the rice to reduce the carbs.

Directions:
In a pot, saute 4 ounces cooked, sliced spicy chicken sausage in 1 tbps oil until brown.
In the same pot, cook 2 cups sliced crimini mushrooms until soft
Pour in 1/4 cup water, 1/4 cup white wine and 4 cups chopped kale
Add 1/4 tsp dried thyme and 1/8 teaspoon red-pepper flakes
Cook till kale is wilted, about 4 minutes
Add 2 1/2 cups low-sodium chicken broth and 1/2 tsp salt; simmer 15 minutes.
Stir in 1 1/2 cups cooked wild rice; simmer 5 more minutes

Enjoy!

Fat Blasting Stair Circuit

I'm loving Tone It Up's 7 Day Slim Down but there's not a whole lot to say about it. The "recipes" (add protein to greens) would bore you to tears. So I hope you don't mind another exercise related post.

This morning my friends Libby, Lindsay and Jess joined me for Tone It Up's Fat Blasting Stair Circuit. The infamous "Santa Monica Stairs" includes two flights of stairs totaling 180 and is set at a very steep incline. (The second flight is pictured to the left.) The view from the top is breathtaking and more than worth the effort it takes to get there. The second set is more difficult, and less rewarding and the third is only for the most committed athletes or those who are glutton for punishment.

This workout calls for FOUR sets of stairs...along with "toning moves" in between each set! Amazingly the girls and I made it all the way through the circuit, ran a hill to the beach and ended with a minute plank. Phew!

Here is the circuit:

1) 10-12 Burpees - Start in a standing position, drop to a plank position, return to standing (you can step or hop) then "explode" up extending your arms over your head
*Stairs*
 2) 10-12 Tummy Tuck Pushups - Perform a standard pushup then bring each knee (one at a time) to the elbow closest to it before beginning the next pushup
*Stairs*
3) 25 V-Sits With Twist: Lie on your back but don't let your shoulders or feet touch the ground. Perform a situp bringing one elbow to the opposite knee and return to flat before switching sides. (Feet are off the ground the entire time)
*Stairs*
4) 20 Tricep Bench Dip: Sit on the edge of a bench with your hands at your sides. Dip your body down while kicking one leg out. Perform 10 on each side.
*Stairs*
5) 20 Shoulder Pushups: Like a traditional pushup but done from the pike position (think downward dog). Lift one leg and perform 10 pushups. Then perform 10 on the other side.

Optional fifth trip up the stairs. Or jog, plank, and/or collapse:)

Indo-Row

In keeping with my theme of varying my workouts and continuing to challenge myself I finally took my first Indo-Row class. I bought the voucher months ago but have been procrastinating. What could possibly be fun about sitting on a stationary machine and doing resistance training for 50 minutes? Ugh. 

Walking into class was a little intimidating. The rest of the class was already strapped in and warming up. However, the instructor was very friendly and helpful. He gave me a quick run through on proper form as well as the numbers on the display screen.

Much to my relief I didn't have to pay too much attention to the numbers since I was assigned to a team and instructed to follow the pace of my team captain. Although I did have to shout out my "split time" (this is the amount of time it would take to row 500 meters at my current pace) on a couple occasions. Fortunately I didn't know how pathetic this number was!

After a short warm up Josh cranked up the music and we started the "waves." The pace and intensity of these waves varied, much like interval training for runners. It surprised me how determined I became during the waves, striving to increase my strokes per minute and improve my split time. If you know me you know I'm not a very competitive person. Sure, I participate in marathons and triathlons but only for the "experience."

I think the difference with Indo-Row is the team spirit and camaraderie. I didn't want to let my team down, especially during the 150 meter relay at the end of class. As my teammates cheered and shouted my name I gave every last ounce of energy and effort I had. Part of me also wanted to brag to my boyfriend that I helped my team (and his alma mater -Michigan) win the race. Unfortunately that didn't happen. Sigh. Blame it on the new girl.

After class I discovered a couple things I hadn't realized. For one thing, it's an incredible core workout. I can't remember the last time my abs were as fatigued as they were after this class. For another, each class burns between 400-800 calories (depending on your weight and level of intensity). That's more than my three mile runs...and a lot more fun!

Lastly, my instructor Josh Crosby is a former world champion rower and the creator of Indo-Row machines and classes. So when I say I learned from the best I mean it!

The classes are now offered nationwide so hopefully you can find one in your area. I will definitely be returning to class and hope to bring a couple friends along.

Thanks Josh!

Back on the "7 Day Slim Down" wagon

Now that I’m back from Brazil I’m ready to resume my healthy lifestyle with daily exercise and the Tone It Up nutrition plan. Because I gained three pounds of “vacation weight” I am following the more restrictive “7 Day Slim Down.” Friends who aren’t familiar with the Tone It Up plan tell me the 7 Day Slim Down seems too intense. They don’t like the idea that they will be told what to eat and when to eat it and probably imagine themselves hungry and miserable. But let me tell you why I have been looking forward to it all week . . .

I admit I didn’t do a lot of research before the first and second time I did the Tone It Up 7 Day Slim down. I figured that, as certified nutritionists, Katrina and Karena are experts and have done all the necessary research. I don’t have to know why it works…just that it does. Blissfully ignorant I lost weight.

But a funny thing happened in Brazil. Instead of eating small, healthy meals every couple hours I was stuffing my face with high calorie, starchy meals several times a day. Each time I finished a meal I was full – a feeling I haven’t experienced in months. And a few hours later I was STARVING. Another feeling I haven’t experienced in months. How could I be pigging out on pizza and pasta and getting hungry just a few hours later? I finally decided to do the research.

Here’s what I found: refined carbohydrates raise blood-sugar levels, setting up an insulin surge that drives blood sugar down again, causing rebound hunger. That insulin spike also interferes with leptin, the hormone secreted by fat cells that should tell the body to stop eating. And, not only does starchy food increase hunger, it increases CRAVINGS. No wonder pasta is all I wanted to eat!

Eating foods high in protein, vegetables, fiber and water has the opposite effect. This explains why the Tone It Up 7 Day Slim Down encourages protein and veggies. The recommended lunch is greens with veggies and a protein source. For example, my lunch today was broccoli slaw, dry-fried tofu, mushrooms and almond slivers tossed in the hummus dressing from trader joes. (Balsamic vinegar is the recommended dressing but it tends not to pair well with tofu:)

I ate hours ago and I’m still not hungry although I know I should eat as snacks prevent blood sugar from dropping too low. The same principles apply to snacks as apply to meals: high-sugar, high-starch, high-fat snacks encourage hunger whereas fruit, nuts, vegetables and clear soups can halt it.

Doing this research doesn’t change anything for me – one look at Katrina and Karena will tell you they know what they’re talking about so I trust them! But I find it interesting to know why things work. And perhaps I can share this information with friends who feel that the Tone It Up 7 Day Slim Down is too “intense” ;)

Brazilian Chicken with Coconut Milk

As promised below you will find a traditional Brazilian recipe - chicken with coconut milk. Coconut is a very popular ingredient in Brazilian cooking as is drinking coconut water (out of actual coconuts, not cartons!)

Another great chicken dish I tried was grilled chicken with pineapple and cinnamon. I've never cared for cooked pineapple but, in this dish, the pineapple is uncooked and the chicken is skewered on whole cinnamon sticks. Delicious!

Of course if you read my last post you know I ate pizza and pasta most of the trip! Combined with all the capirinha's (a traditional Brazilian drink made with cachaça) I drank I'm in need of a post-vacation detox! I look forward to getting back to my healthy lifestyle (Tone It Up nutrition plan and daily workouts) tomorrow:)

Ingredients:
1 tsp cumin, cayenne pepper, turmeric and coriander
4 chicken breast halves
2 tbsp olive oil
1 onion (chopped)
1 tbsp minced fresh ginger
2 jalapeno peppers, seeded and chopped
3 tomatoes, seeded and chopped
2 cloves garlic, minced
1 (14 ounce) can light coconut milk
1 bunch fresh parsley
salt and pepper

Directions

In a medium bowl, mix the cumin, cayenne pepper, turmeric, and coriander. Place the chicken in the bowl, season with salt and pepper, and rub on all sides with the spice mixture. 

Heat 1 tablespoon olive oil in a skillet over medium heat. Place the chicken in the skillet. Cook 10 to 15 minutes on each side, until no longer pink and juices run clear. Remove from heat and set aside. 

Heat the remaining olive oil in the skillet. Cook and stir the onion, ginger, jalapeno peppers, and garlic 5 minutes, or until tender. Mix in the tomatoes and continue cooking 5 to 8 minutes. Stir in the coconut milk. Serve over the chicken. Garnish with the parsley.  

Bom Dia from Brazil!

Good morning from Buzios, Brazil! It's the second to last day of my trip but only the second day with reliable wifi. And it's only because we're staying at a four star hotel. Otherwise the wifi in this country is almost non existant.

There are several other things that surprised me about Brazil. Among them was that, aside from Portuguese, English is the most widely spoken language. Speak to them in Spanish, a language that is much more similar to Portuguese than English, and they will stare at you blankly.

Another surprise is their obsession with Italian food, especially pizza. You will find pizzarias on every corner and I admit that I've had to resort to it on several occasions. In fact, I've probably eaten more pizza and pasta this week than in the past year!

I was also a little shocked by the churrascarias (pronounced chuhaskarias.) A vegetarian's worst nightmare, they are bascially meat fests. You pay a fixed price and the servers bring skewer upon skewer of meat to your table. I opted for the salad bar instead which offers healthy alternatives such as sushi and tilapia. However, I got the meat sweats just watching the servers load Dave's plate!

Aside from the above there are very healthy aspects of the Brazilian (specifically the coastal region) culture. For one thing everyone, and I mean EVERYONE, is at the beach on the weekends. Beach soccer is extremely popular, along with volleyball (kind that we play in California) and foot volleyball. It's a two on two game played on a volleyball court but the ball can't be hit with one's hands. Instead pleayers use their feet, chests and heads. It's incredible to watch! Another beach game is "Frescobol" which appears to be a combination of smashball and tennis and is extremely intense. Traditional beach activities like running, surfing, and biking are also popular and racks of rental bikes line the beach. I thought they were for tourists but when I went to rent one I discovered that I needed a local smartphone. So evidently they are for cariocas (rio locals) to get from one part of the city to another.

Another healthy aspect of the Brazilian culture is the fresh squeezed juice. You will find a juice stand on every corner not occupied by a pizzaria. Açai is of course among the most popular but you will also find mango, papaya, and pinapple among others. Coconut (water) stands also line the beach. Again, I thought these were for tourists but they appear to be very popular with the locals. In fact, it was a carioca that told me to take the coconut back to the stand after the water was gone to have it cut in half (so I could eat the inside.) Delicious!

Pilates and yoga also appear to be popular as there are many related magazines lining the newstands. Unfortunately, I haven't been able to find a studio. Our hotel offers private yoga sessions but they cost about as much as a month's gym membership at home. So I will just have to wait until Monday to get back into my routine.

I hope to share a couple Brazilian recipes, and anything else I've forgotten, upon my return.

Have a great weekend!

Pizza Dough "Fingers"

A fun and easy appetizer for halloween parties. My grocery store doesn't carry pizza dough but I was able to get it from an Italian deli.

Ingredients:

1 lb. whole-wheat pizza dough
2 tbsp. sliced almonds
Olive Oil Spray

Directions:

Preheat over to 450. Line two baking trays with parchment paper. Working with about 2 tsp of dough at a time, roll dough with your hands to form 2 to 3 inch long "fingers." Place on baking sheet: press a sliced almond at the tip of each to resemble a fingernail. You'll have about 40 pieces in all. Spray with oil spray and bake for 10 minutes until golden brown. Top with marinara sauce.

Barbeque Tacos

Tempeh is a great meat alternative for vegans/veggies and those trying to "Tone It Up." It's especially good in tacos and taco salad since the texture is similar to ground beef or turkey when cooked.

Ingredients:

4 oz tempeh (crumbled)
1 tbsp barbeque sauce
1 whole grain tortilla
1/2 cup chopped spinach
1 tbsp nonfat greek yogurt
1/4 tsp cumin
1/2 sweet potato
pinch salt

Directions for Taco:

Combine tempeh with bbq sauce and heat in a small skillet coated with oil of your choice.
Fill tortilla with tempeh mixture, spinach and yogurt.

Directions for potato chips:

Cut sweet potato into thin slices
Toss with 1/4 tsp ground cumin and pinch of salt
Bake at 350 for 20 minutes.

Linguine with Tuna (and wine!!)

This is a sneaky way to smuggle wine into work...;) For a low(er) carb option sub spaghetti squash for linguine.

Ingredients:

1 cup artichoke hearts
1 tbsp chopped olives
1 tsp chopped garlic
1 tsp olive oil
1 cup grape tomatoes
2 tbsp white wine
3 oz can chunk light tuna
1 cup whole grain linguine
1 tsp lemon juice
1 tsp dried rosemary

Directions:

Prepare pasta or spaghetti squash as usual.
Saute artichoke hearts, chopped olives, garlic and olive oil for 5 minutes.
Add tomatoes and white wine. Simmer until wine is slightly reduced (about 5 minutes.)
Toss artichoke mixture with tuna, linguine, lemon juice and rosemary.

Voila!!

More apples!

I'm a huge fan of Panera's Fuji Apple Salad but if you don't have a Panera nearby you can easily make this salad yourself:)

Ingredients:
3 cups lettuce
1 cup spinach leaves
1 Fuji apple (or apple chips)
1/4 cup crumbled reduced-fat feta cheese
1/4 cup thinly sliced red onion
2 tbsp. walnut pieces
Optional: 4 oz grilled chicken
Optional: freshly ground black pepper, light vinaigrette dressing (or any low-cal dressing)

Directions:
If using a Fuji apple cut apple into quarters and remove the core, seeds, and stem. Thinly slice, and then cut the slices in half widthwise.

Toss together all ingredients except the walnut pieces. Plate your salad, and then sprinkle walnuts evenly on top. You can add some pepper and/or dressing if you like, but this salad's so flavorful you may not even need 'em.

Enjoy!!!

Apples to Apples

With 4 grams of fiber, 14% of your daily allowance of vitamin C and only 95 calories apples are a great snack or addition to any meal. They also satisfy hunger so they are a healthy way to curb your appetite:)

Here are two great recipes for crisps mornings and chilly evenings....

Apple Cinnamon Oatmeal (serves 4)

Ingredients:
4 cups chopped Fuji apples (about three apples)
1 tbsp. brown sugar, divided
1/2 tsp cinnamon, plus pinch
3/4 cup old-fashioned oats
1/2 cup vanilla almond milk

Directions: In a large bowl, mix apples with 1/2 tbsp brown sugar and pinch cinnamon. Stir to coat apples well. Transfer to the crock pot.

In the empty bowl, combine oats, almond milk, 1/2 tbsp brown sugar and 1/2 tsp cinnamon. Add 1 cup water and mix well.

Add oat mixture to the crock pot, and gently stir. Cover and cook on high for 3 hours or on low for 7 hours. (It microwaves well if you want to cook it the night before.)

Baked Apple (serves two)

Ingredients:
2 large apples (cored)
2 tbsp melted butter (or butter spray)
2 tbsp brown sugar
4 tbsp quick oats
1/2 tsp chia seed
nonfat plain greek yogurt

Directions:
In a small bowl combine butter, brown sugar, oats, cinnamon and chia seeds. Spoon the mixture into each apple. Place on cookie sheet and bake in the oven for 30 mins. Serve warm with a dollop of greek yogurt on each apple.

Kettlebell Training

If you subscribe to the Tone it Up YouTube channel you've seen their recent "Saved by the Bell" series. I've been training with kettlebells since March (did I discover something before Tone it Up?;) and I absolutely love it.

As I've mentioned I need high intensity, high energy workouts to stay motivated. Traditional weight training with its slow, controlled movements doesn't offer that. But as muscle burns more calories than fat (in the active AND resting state) I knew I needed to start weight training.

I had heard of "kettlebell" weight training but I didn't own one and wasn't going to invest in something that I might not enjoy. Instead, I enrolled in a kettlebell bootcamp in West Hollywood. I was pleasantly surprised to find that the session was high energy and included all the things I love -  cardio intervals, plyometrics, TRX - as well as weight training. And unlike traditional weight training, kettlebell training involves momentum which keeps it fun.

As high intensity interval training (HIIT as it's known to Tone it Up members) also contributes to fat burning I think kettlebell training is the perfect weight loss tool. I lost 6 out of 10 lbs while doing it so I highly recommend it!

"Grilled Cheese" Sandwich

Neither the cheese, nor the bread, is grilled in this sandwich. In fact, the only thing that's grilled is the red peppers. But it will curb grilled cheese cravings for cheese lovers like myself!

Cutting back on cheese was the hardest thing about starting the Tone It Up diet (even harder than ditching the beer!) A "domino sized slice" per day?? I had consumed more than that by breakfast most days!

Now I only eat "real" cheese on rare occasions. Soy cheese can be sub'd for real cheese in almost every recipe. And the best way to keep from taking a block out of the fridge and cutting yourself a slice (or five) is not to buy it!

When I do eat real cheese I prefer goat cheese. It's lower in fat, calories, and cholesterol than cow cheese and has the same amount of protein.*

To make this sandwich cut half a red bell pepper into slices and saute with olive oil. Toast two slices of whole wheat/multi-grain bread. Spread goat cheese on each slice. Top one slice with fresh spinach and the bell pepper slices, then top with the other slice.

Enjoy!

* Calories per oz:             Cholesterol per oz:
Cow cheese: 100             Cow cheese: 30mg
Goat cheese: 80               Goat cheese: 20mg

Fat per oz:                       Protein per oz:
Cow cheese: 10g             Cow cheese: 5g
Goat cheese: 6g               Goat cheese: 5g

Tempeh Taco Salad

I had never even HEARD of Tempeh before I started Tone It Up. Now this taco salad is one of my favorite things!

Tempeh is described as "a fermented soybean cake with a firm texture and nutty, mushroom-like flavor" which, I admit, sounds pretty nasty. But if cooked right it can be delicious! It can be found next to the tofu at Trader Joes and, like tofu, it's a cheap meat alternative. (So you get double the benefits!)

To make this salad crumble the tempeh into a frying pan and cook with the oil of your choice. Once it begins to brown add taco seasoning following the instructions on the back of the packet. While that's cooking I make a "salsa" using fresh tomatoes & mushrooms and canned artichoke hearts. Add a little salt and pepper and it makes the perfect dressing.

Top greens with the taco filling, "salsa", low fat or soy cheese and, for sour cream fans, a dollop of non fat plain greek yogurt.

Enjoy!

Glowing Green Smoothie

I am AMAZED by this smoothie. It's 100% natural and is the equivalent of eating a pear, an apple, a banana*, half a bag of lettuce, half a bag of kale and three stalks of celery. More nutrients than some people get in an entire day (or week!) and I got it all in one glass. Thanks Brooke!

Ingredients:
1 1/2 cups water
1/2 bunch kale
3-4 stalks organic celery
1/2 head of a large bunch or 3/4 of a small bunch of spinach
1 organic apple, cored and chopped
1 organic pear, cored and chopped
1 organic banana
Juice of 1/2 fresh organic lemon
optional:
1/3 bunch organic cilantro (stems okay) (if you know me you know I passed on the cilantro;)
1/3 bunch organic parsley (stems okay)

Directions:
Add the water and chopped head of romaine to the blender. Starting the blender at low speed, mix until smoothi. Gradually moving to higher speeds, add the celery, apple and pear. Add the cilantro and parsley, if you are choosing to add them. Add the banana and lemon juice last.

Blend until smooth. This may take several minutes and, as smoothies tend to get warmer the longer you blend, be sure to serve over ice. (It makes enough for two smoothies so you can keep the other half in the fridge and won't need ice the second time.)

* Just as olive oil and avocado are "good fat" fruit is "good carbs" and is much healthier than other sources of carbs like rice, bread and pasta. However, for those who prefer to get less sugar from fruit use the chart below to substitute.

Low to Medium in Sugar:
Strawberries, Papaya, Watermelon, Peaches, Nectarines, Blueberries, Cataloupe, Honeydew, Apples, Guavas, Apricots, Grapefruit Fruits

High in Sugar:
Plums, Oranges, Kiwi, Pears, Pineapple

Very High in Sugar:
Tangerines, Cherries, Grapes, Pomegranates, Mangoes, Figs, Bananas

Mojito Shrimp and . . . Mojitos!

This is a great recipe for the Indian Summer we're having in CA! The mojito recipe is low calorie and I sub'd quinoa for rice in the shrimp dish so it's low carb and high protein:)

Shrimp (serves 2):

Ingredients:

1 bunch mint
1 lime
11 oz shredded unsweetened coconut
1 13.5 oz can unsweetened Coconut milk
2  cups quinoa
1 1/2 lbs shrimp (shells and tails removed)
White rum
Agave syrup
Black pepper
Extra virgin olive oil

Prep:
Rinse and dry the mint. Pull off the leaves. Chop 1 cup leaves, reserve the rest.
Juice and zest one lime. Cut the other one in quarters and reserve.
Combine mint, 1/3 cup Agave syrup, 1/3 cup rum, 3 Tbsp lime juice, 1 Tbsp lime zest and 1 tsp salt in a non reactive dish or bowl. Add the shrimp, place in the refrigerator and let marinate 15 minutes.
Put quinoa in a saucepan with 1 cup coconut milk, 1 cup water, 2 Tbsp shredded coconut, and 1 tsp salt and place over medium high heat.

Cook:
Let the liquid in the rice boil until bubbles form on top of the quinoa. Cover and reduce heat to medium and let cook 10 minutes. Do not remove the lid, until you’re ready to serve it.
Remove the shrimp from the marinade
Heat a nonstick skillet over medium high heat, add 1 Tbsp olive oil and the shrimp.
Cook 2-3 minutes and turn over and cook another 3 minutes, until the shrimp turn pink and just begin to brown.
Remove the cover from the quinoa and fluff with a fork. Transfer to a large serving platter.  Add the cooked shrimp to the platter and scatter the rest of the mint leaves over everything, garnish with the lime pieces.

Mojitos (serves one):


Ingredients:
1.5 oz rum
12 mint leaves
1/2 lime
7 oz club soda
2 tbsp. Stevia

Directions:
In a cool tall glass, muddle the mint, Stevia and lime juice. Add crushed ice. Add rum, soda and stir well. Garnish with a lime wedge and a few sprigs of mint.

For more healthy cocktails try Tone It Up's Cosmo-Goes-Beach and Coco-Colada!

Microwavable Meals

When one starts eating healthy there are many things to adjust to. The obvious adjustment is to actually eating healthy. But there is also the time involved in preparing meals. This can mean having to wake up a little earlier than usual or, if you’re also exercising in the morning, a LOT earlier than usual. I am a self proclaimed "morning person" and this was still tough. But after a few weeks making my breakfast and lunch post-workout became my favorite part of the day.

That said, there are still mornings where I can’t do everything. A late evening the night before, an early meeting, errands to run etc. That’s where the following recipes come in handy.

Denver Omelet “Egg Mug”:

Spray a microwavable to-go mug with non-stick spray

Microwave chopped onions and green peppers for one minute

Add egg whites and microwave for one minute

Add chopped ham and fat free cheddar cheese and microwave for 45-60 secs.

Portobello Chicken Burger:

Place a precooked “Roasted Chicken Patty” from Trader Joes between two Portobello mushrooms and microwave for three minutes. Let sit and press out excess moisture between paper towels. You can also create your own turkey patties using the Tone It Up recipe.

Whole Wheat Spaghetti and “Meatballs”:

Microwave a veggie patty for 1 min 45 secs to 2 minutes. Let cool, then use your fingers to create “meatballs.” Add to cooked spaghetti or penne pasta. Cover with sauce of your choice and microwave for two minutes.

Variety . . . the Spice of Weight Loss

As weight loss is 80% nutrition and 20% exercise I figure I'll spend 20% of the blog talking about exercise.

One thing I should mention is that I never stopped running. Even during my “fat phase” I was running regularly. In fact I ran a ½ marathon at my heaviest (138 lbs.)

There are two reasons why I continued to gain weight while exercising regularly. The first is that I wasn’t eating right. It’s a myth that you can eat whatever you want as long as you work out (or it at least becomes one after the age of 25;) That’s why I give the Tone It Up meal plan so much credit for my transformation.

However, I also did a bit of research to determine how it was possible to burn all those calories and not lose weight! It turns out that your body adapts to your regular routine (there is a scientific explanation involving the body’s desire to maintain homeostasis but I will avoid getting into that here.) As it adapts the workout becomes less challenging and, unfortunately less effective.

The secret is to vary your routine every week, if not every day, so your body doesn’t become accustomed to it. (An added benefit is that it makes your routine more fun and increases the likelihood of sticking to it!) I don’t know how this was possible before “Groupon” like vouchers (especially in la where studio gyms charge between $20-$35 per class!) But with vouchers I can do spinning one day, boxing the next and kettle bell the day after that. All for the price of a monthly gym membership (in Los Angeles:)

Today I tried a pilates reformer class . . . for the first time! I have no idea what took me so long, especially considering all the “trendy” classes I’ve tried (trx, piloxing, antigravity yoga etc.). It was extremely difficult and a great workout. But I was disappointed that it wasn’t “fun.” I prefer high intensity, high energy workouts. (There’s a reason the only yoga I do is hip hop yoga!) So while I will use the remaining classes provided by the Groupon, I probably won’t stick with pilates long term. Which is ok. Afterall, it’s all about variety...;)

Bulgur Greek Salad

I’ve been doing Tone It Up more than six months and, although it’s one of the alternative protein sources the girls recommend, I hadn’t tried bulgur until last night!

The Bulgur Greek Salad is easy and delicious, although the term “salad” may be misleading since there’s no lettuce. Oh and the term “easy” may also be misleading since I was missing a few ingredients. Feel free to correct me:)

Ingredients:

1 ½ cups bulgur

3 cups boiling water

¼ cup and 2 tbsp lemon juice, divided

1 ¼ cup cooked chicken breast (or dry fried tofu http://laralostlbs.blogspot.com/2011/09/tofu-not-as-scary-as-it-sounds.html)

1 ¼ chopped cucumber

½ cup cherry tomatoes halved

1/3 cup greek olives

¼ minced fresh parsley

¼ cup roasted sweet red peppers, drained and chopped

¼ cup chopped red onion

3 tbsp minced fresh basil and olive oil

¼ tsp dried oregano and pepper

1/8 tsp cayenne pepper

¼ cup crumbled feta cheese

1 tsp salt, divided

Directions:

Boil bulgur in 3 cups water, ¼ cup lemon juice and ½ tsp salt for about 30 mins (or until most of the liquid is absorbed.)

In a large bowl combine the chicken, cucumber, tomatoes, olives, parsley, red peppers, onion and basil. Stir in bulgur.

In a small bowl, whisk the oil, oregano, pepper, cayenne and remaining lemon juice and salt. Pour over bulgur mixture, sprinkle with cheese.

It makes about 4 servings. (The picture above is two servings, one saved for lunch today:)

Spinach and Kale "Pizza"

I have a confession to make. . . . I don't like Kale. And it's not that I don't like greens. I LOVE spinach, broccoli and even brussels sprouts. But Kale is too rough to eat raw (in my opinion) and doesn't cook well. For this reason I've resigned to hiding it in smoothies with one exception . . . the spinach kale "pizza."

Unlike traditional pizza this is very low carb, as well as wheat and gluten free, since I use a brown rice tortilla (Trader Joes or Whole Foods) as the crust.

Start by drizzling a tiny bit of olive oil on both a handful of spinach and a handful of kale. ("Massage" the oil into the kale to soften it a bit.) Place a tortilla on a sheet of foil and drizzle with olive oil. Sprinkle a thin layer of shredded skim mozzarella, or dairy free mozzarella, on top. Cover with spinach, then kale, and sprinkle with romano cheese.

Place under the broiler (on low) for several minutes. Check periodically. The edges should turn up slightly and the kale should get crispy. Cut into four slices using kitchen scissors and enjoy!

Italians + Pasta. The way God intended.

Since my mom’s family is Italian, pasta is all I knew growing up. In fact I think I was in high school before we added a turkey to the rigatoni at Thanksgiving dinner.   

 The thought of giving up pasta (at least temporarily until I lost the weight) was daunting. Especially since it’s so easy to make.

Luckily for me I discovered spaghetti squash which I think I may even prefer to pasta these days.

To make buy a spaghetti squash at Trader Joe’s or Whole Foods. (They’re HUGE so you can’t miss them!) This part of the recipe is courtesy of my friend Libby and is much easier than cooking in the oven: Poke holes in the squash with a sharp knife and toss in the microwave for 10 minutes, then let sit for 2-3 mins. Slice in half and remove seeds with a fork. Then, use the fork to peel the “meat” of the squash from the rind. It should look just like spaghetti.

You can prepare using marinara sauce or, my preference, olive oil with browned onions and garlic. Keep in mind that olive oil is “good” fat!*

Enjoy!

*Other sources of good fat include fish & fish oil, flax-seed oil, coconut oil, peanut butter, walnuts, almonds, pecans and avocado.

Not Quite Coney Dogs...

As my friends know I'm a huge baseball fan and as my coworkers know there's a Wienerschnitel across the street from my office. Based on the above one almost can't blame me for developing a "hot dog problem." Which is why they were the one thing (aside from hamburgers) that I vowed to eliminate from my diet.

I can proudly say I haven't had a burger since January (unless you count Tone It Up's turkey burger with portebello bun or homemade veggie patty.) However, I admit I've made two exceptions for hot dogs. The first was on a trip to Michigan back in May. My Michigan born boyfriend Dave will tell you it's sacriligious to leave Michigan without having a Coney Dog. The second time was when a Coney Dog restaurant opened on Sunset Blvd. in Hollywood in June.

On Friday night Dave and I had plans to watch the first ALDS game at Coney Dog. I couldn't make another exception to the hot dog rule so I decided I would just wait until after the game to eat. But I didn't have to. For one thing the game was rained out in the second inning (damn east coast and their "seasons") but for another they had a VEGAN dog on the menu! (At a hot dog restaurant... from the midwest!!)

I searched online for a recipe as soon as I got home and found a great one. You can top with sauerkraut to save on calories or splurge by topping with Hormel Chili (the closest thing you will find to Coney Dog sauce outside of Michigan.)

Ingredients:
1/2 cup pinto beans
1 cup cold vegetable broth
1 tablespoon soy sauce
2 garlic cloves, finely minced
1 1/4 cup vital what gulten
1/4 cup nutritional yeast
1 1/2 tsp fennel seed, crushed
1 tsp red pepper flakes, paprika, oregano
Several dashes black pepper

Directions
Boil water in a large pot with steaming basket, prepare 6 sheets of foil
In a large bowl mash the pinto beans until no whole beans are left
Throw all other ingredients together in the order listed and mix with a fork
Divide dough into 6 even parts, place part of dough into each piece of foil and mold into 5 in log
Wrap dough in tin foil like a tootsie roll
Place wrapped hot dogs in steamer and steam for 40 minutes

The recipe suggests BBQ'ing on the grill after steaming but, as I don't have a grill, I cooked under the broiler (about 4 mins on each side.)
Enjoy!

Smoothies!!

I had smoothies for breakfast 100% of the time while I was losing weight (and have them about 50% now , the other 50% split between oatmeal and egg white scrambles.) They are the perfect way to ensure that you're consuming less than 300 calories in the morning...or that you're eating breakfast at all for "non-breakfast" people.

Besides being delicious and low cal you can pack them with all the nutrients your diet is lacking. I put magnesium and flax seed oil in every smoothie I make (great for digestion) and protein if I've worked out that morning. (You can save money by substituting silken tofu for protein powder.) You can even sneak things like spinach and kale into your smoothies. (Tone It Up has a delicious Kale smoothie!)

 Here is one of my favorite recipes, the cinnamon roll smoothie, courtesy of my friend Heidy:

1 cup unsweetened vanilla almond milk
1 cup nonfat greek yogurt
1 scoop vanilla protein powder
1 frozen banana
1 spoonful almond butter
1tbsp flaxseed
1 tbsp chia seed*
sprinkle of cinnamon
LOTS of ice

*Chia seed can be purchased at Whole Foods. It's pricey ($8.99/bag) but since you only use 1 tbsp at a time it lasts a long time. (It is also used to make "healthy" deserts like chocolate mousse and chocolate chip cookies.)

Tofu . . . not as scary as it sounds

Tone It Up is NOT anti-meat.* In fact its not anti anything. Wine, cheese, chocolate and carbs are all fine in moderation. However, as the diet is high in protein** they recommend substituting alternate protein sources whenever possible.

I am totally fine substituting chicken, fish and tempeh (which I had never even heard of pre-Tone It Up) for red meat. But tofu has always grossed me out. It's slimy, squishy, and soggy. Yuck.

However, I hated that I was missing out on Tone It Up recipes like the Zesty Tofu Garden Scramble and Thai Coconut Tofu. So I went looking for a "good" way to cook tofu . . and stumbled upon the dry-fry method:

Take a block of super firm tofu (Trader Joe's brand is the best!) and cut it into thin slices. Place each slice in a dish cloth and press all the moisture out of it. Then place the slices on a Teflon frying pan with NO oil or cooking spray.  As you cook continue to press moisture out with a spatula. Once the tofu is browned on both sides cut into cubes and place in a ziploc bag with a marinade. My favorite is Bella's Organic Asian Wing Glaze from Whole Foods. (20 cal per tbsp)

This morning I combined 4 oz tofu (10 grams protein) and mixed vegetables in a ziploc bag with the wing glaze and added it to a container with quinoa (another great source of protein at 11 grams per 1/2 cup). Two minutes in the microwave and I had a delicious and healthy lunch:)


*There are vegan, vegetarian and pescatarian versions of the plan available.

**Studies show that people who consume more protein have a lower body fat percentage and maintain their weight better. Maintaining blood sugar levels promotes a lean abdomen and helps you hold onto lean muscle tissue. Tone It Up

Pumpkin Season

As a beach lover, sun worshiper and baseball fan there is almost no reason to look forward to fall. No reason except pumpkin pie, pumpkin spice lattes and, well, pumpkin everything. I admit - I'm a little obsessed. But as pumpkin is a great source of fiber as well as beta-carotene, vitamin A and potassium it's nothing to be ashamed of!

I was THRILLED to get the latest edition of the Tone It Up diet* and find pumpkin pie pancakes and homemade pumpkin spice lattes - something I thought I would have to eliminate from my diet this year. I was also lucky enough to find this amazing enchilada recipe online. Make it spicy enough and it will even appeal to non pumpkin lovers.

Enjoy!

Ingredients:
1/3 cup chopped onion
2/3 cup canned pure pumpkin
1 1/2 tbsp. taco sauce
1 tsp. taco seasoning mix
2 large corn tortillas
3/4 cup red enchilada sauce, divided
1 slice fat-free cheddar cheese, halved
1/4 cup shredded fat-free cheddar cheese


Directions:
Preheat oven to 400 degrees
Brown onions on the stove, transfer to bowl.
Add pumpkin, taco sauce, and taco seasoning to the bowl. Mix well.
Lay two tortillas flat, side by side. Spread 2 tbsp. enchilada sauce onto each one. Place a half-slice of cheese in the center of each tortilla. Distribute the pumpkin mixture between the centers of the tortillas.
Wrap tortillas up tightly and place them in the baking pan with the seam sides down. Cover with remaining 1/2 cup enchilada sauce.
Bake in the oven until enchiladas are hot (about 8 minutes.)
Sprinkle enchiladas with shredded cheese.
Return to the oven and bake until the cheese has melted, about 5 minutes.


*Tone It Up is a lifetime membership so you will get new editions of the plan periodically (summer, fall etc.) The fall plan is all about "comfort food" and even includes a recipe for healthy mac n cheese:)