If you haven’t tried steel cut oats yet, you are missing out… The main difference between the types of oatmeal out there are how much they are processed. Quick oats are processed the most, followed by regular old fashioned oats. Then there is steel cut oats which are in their natural state but just cut. The least processed are groats, which are the uncut steel cut oats. I believe you should eat everything as unprocessed as possible. The closer it is to it’s natural state the better. I’ve loved old fashioned oatmeal for years and decided recently to experiment with the steel cut oats again.

I’d tried cooking them in the past and always ended up frustrated. I tried them in the crock pot overnight but ended up with a sticky mess in the morning. The pot was hard to clean and they were totally mush. Cooking them in the morning isn’t an option for me because they take about 35 minutes and you really should be stirring that whole time… So I decided to experiment with the quick cook and soaking method. Here is what works perfectly for me!

Overnight Steel Cut Oats
1 cup steel cut oats
4 cups water

Put oats and water into a saucepan. Bring both to a boil, stirring frequently. Once you reach a boil, turn heat down just enough so it doesn’t boil over. Cook for 3 minutes, stirring frequently. Turn the burner off, remove pan from heat, put on cover and let sit overnight.

In the morning your oats are ready to eat! All you need to do is heat them up and add whatever fixings you like. I like bananas, cinnamon, raisins and a little almond milk at this time of year. I usually make enough for about a week and store the leftovers in the fridge. Quick and easy breakfast for a whole week in just a few minutes!

Enjoy!

I got a Magic Bullet for my birthday not too long ago and I’ve been making smoothies like a mad woman. Mmmm mmmm good! The fruit ones are always delicious but I was hoping for something different and sneaking in some greens! I’ve heard so much about green smoothies lately I decided to try putting some spinach in because I had read in so many places that you couldn’t even taste it. I was skeptical but then I made this and boy is it delicious! Yes, it does look a little weird but you really and truly can’t taste the spinach. Here goes:

1 banana
3/4 cup of vanilla almond milk
1 Tbl of unsweetened cocoa
Big handful of spinach
Ice

Blend for about a minute and enjoy!

While I was drinking my first Chocolate Banana Smoothie my 7 year old daughter came up to me and wanted a sip. I gave her some and she said “YUM! Chocoalate banana shake! Can you make me one?” I said sure and she slurped it right down. She never even knew she just got an awesome serving of spinach! I’m going to get some other greens and keep experimenting! Give this one a try!

I’ve been really surprised with how many women I have talked to lately that are worried about bulking up from strength training. Ladies, I promise you, you absolutely will not bulk up if you lift weights! Women simply do not have enough testosterone in their bodies to get big, bulging muscles! On the contrary, if you aren’t currently strength training, you are missing out on the number one best way to slow the aging process. I like to call it the fountain of youth.

Do you know that if strength training is not part of your training regime you will begin losing up to 5 pounds of muscle every decade beginning in your 30s? The condition is called sarcopnia, derived from Greek words for vanishing flesh. The way to combat this side effect of aging? Simply push, pull or lift weights. In addition to vanishing muscle, typically men and women gain about 10 pounds of body fat every decade during their midlife years. The net result is a 15 pound problem every decade!

Strength training can reverse all that by turning fat into muscle. All the cardio in the world won’t do that. And if that’s not enough to convince you to start today, let me give you a few more reasons….

For every pound of fat you change to muscle you will burn an extra 50 calories a day. Your metabolism increases and you are always burning more calories - even while you’re sleeping! When you lift weights it’s not just your muscles that you strengthen. You also strengthen your bones, tendons and ligaments. This can help reduce or totally prevent osteoporosis, arthritis, injuries and other degenerative diseases associated with aging. One more point and I think it may be the best of all… Strength training will dramatically change how you look in much less time than cardio alone. Changing muscle to fat will tone, carve and reduce every curve of your body. Are you convinced?

While we’re on the topic of misconceptions regarding strength training, don’t believe anyone that tells you that you shouldn’t lift any more than 5 pounds or some other totally random number. Low weight and high reps is good when you are learning technique and training your body the proper position and form but once you have that down, there is no reason on earth to do 20 reps with a light weight. I usually start clients with a weight that they can complete 12-15 reps, and the 15th should be difficult. Over time the weight will be increased and the reps will be lowered but more about that on another day…

Do you lift weights? If not, you should…

Do you set goals specifically related to what you want to accomplish regarding fitness? You should and I’ll tell you why and how. Take a moment and write down 20 things you would like to accomplish relating to fitness. These could be changes you want to make to your diet, measurements, races you want to run or anything like that. Stop right now and write them down.

Next, take a look at your list and pick out the top 5 you would like to accomplish this year. Put them in the order you would like to achieve them and make sure you word them in positive terms and put a deadline on them. Something like, I’d like to lose one inch off my waist in the next 6 weeks. Look at each goal and do your best to determine whether or not this is realistic. If you need help with this, email me and I’m happy to give you my input. Remember when talking about losing pounds, you only want to lose 1-2 pounds a week and often if you are increasing your muscle mass, you may find more success losing inches than pounds.

Now I’d like you to think about why you want to accomplish this goal. What will be the greatest benefit and conversely, what will be the biggest consequence if you don’t. Write them under each goal and keep the reasons why this is important to you in the forefront of your mind.

A plan for action comes next. You need to map out the steps you will need to go through to reach your goals. Include cardio workouts, strength training and stretching in your program. This brings me to my next point. I strongly suggest adding a goal to the top of your list that is based on action. Something like, I will walk/jog for 30 minutes every other day and strength train twice a week for the next 4 weeks. This is something you have complete control over the success or failure of and you know you can do it! Once you’ve accomplished this first goal, reward yourself. Something like a nice, long bubble bath or a massage or perhaps some quiet time reading a book for pleasure. Celebrate every goal achievement and it’s best if this is not a food based reward.

So now you have 5 or 6 goals mapped out and the reasons you want to achieve them. Post these where you can see them often and read them every day. Spend a few minutes visualizing yourself already having achieved this goal and carry that feeling with you. Picture yourself 5 pounds lighter or with a slimmed down waist and really try it on. Believe in yourself that you will get there and do what it takes to move toward that goal every day and every week.

Think about this… Were any of the goals you just wrote down something that you would’ve said a year ago? The number one reason people don’t accomplish their goals is because they don’t finish what they start. Remind yourself that this year will be different. Think of this day as the first day of your new beginning. Take baby steps towards a new you and realize it is a process and moving towards your goals is progress. At the same time, realize you won’t be perfect every moment. It’s ok, don’t beat yourself up but move on and learn from it.

Once you’ve written down your goals and you are keeping them in the front of your mind, both your conscious and subconscious mind will work towards these achievements. The subconscious mind is an amazing and powerful resource when you tap into it!

Schedule your workouts into your week and stick to your plan! Keep a log of your exercise and food intake. Take measurements about once a month. Put it all on your calendar and check your tasks off as you accomplish them. Reward yourself! Speak kindly to yourself in positive terms even if you fall off track. Sometimes as you move along through your program you may need to adapt and improvise. This is part of the process as you grow and learn but always keep your current goals, the reasons you want to accomplish them and the consequences of not accomplishing them in the front of your mind.

If you are afraid of failure - or even success, that’s a natural thing. Be ready to feel that and understand it’s all part of the process of making major, life long changes. Believe in yourself and understand that real change requires real effort. Part of the reason for setting goals and writing them down is that as you accomplish one goal and take on another, you will start to realize you really and truly can achieve things you never thought were possible! As you reach one goal, you will approach the next one with more confidence and before you know it, you really will believe that you can accomplish any goal you put out in front of yourself that you are truly committed to following through on. Shoot high and work hard!

If someone had told me when I was in my 20s that I’d run 3 marathons in 3 years (at age 38,39 and 40), I never would’ve believed them… I was overweight and running a mile was a huge accomplishment at that time. The truth is, your body is an amazing thing and it’s either improving or deteriorating. Challenge your body and it will come back stronger and leaner and ready for whatever the next challenge you put in front it. Go a little further every day. Lift a little more weight every week. Keep progressing and changing your routine to shock your body into improvement!

Write down the date today and put a reminder on your calendar for one year from now when you will look back and be amazed at all you have done.

This hummus is so good when you first make it up and serve it at room temperature. I like to make a big batch - this makes a whopping 6 cups! - and then keep it in the fridge. I usually microwave it for a few seconds to take the chill off when I’m using it out of the fridge.

Ingredients:
8 cloves garlic
4 cans of garbanzo beans (chick peas), drained but reserve 1 cup of liquid
2 Tbs tahini
2 Tbs lemon juice
salt to taste (I use about 2 tsps)

Put garlic cloves in food processor and process first, alone. Add rest of ingredients, starting with about 1/2 cup of the chick pea liquid and process until it’s smooth. Use as much of the remaining liquid as you need until you get your desired consistency. I usually end up using about 2/3 cup.

Start with 8-12 reps, 2 sets. If you don’t have dumbbells, try soup cans, water bottles or whatever heavy object you can find! Get creative! Use enough weight so the 12th rep is hard to complete but you can still maintain correct form.

Standing Dumbbell Hammer Curl

Seated Dumbbell Bicep Curl

Push-up

or Bent Knee Push-up

Dumbbell Lateral Raise

Lying Dumbbell Pec Fly

Dumbbell Triceps Kickback

Ingredients

2 bananas
1 cup dates
1 tsp cinnamon
1 tsp nutmeg
1 tbsp Vanilla extract
8 cups of rolled oats (not instant)

Preparation

1. Preheat oven to 250 degrees F (120 degrees C).

2. If the dates are hard, soak in hot water to soften.  Puree the bananas and dates in a food processor or blender. Add 1/2 cup of hot water, vanilla, nutmeg and cinnamon; mix well.

3. Pour mixture into a large mixing bowl, add oatmeal and mix well.

4.Spread onto large baking sheets and bake at 250 degrees F (120 degrees C) for 1 to 1 1/2 hours stirring frequently. Cook longer for crunchier if desired.

Always eat breakfast as soon as you can when you wake up. I know lots of people don’t like breakfast and skip it. When you do this, you aren’t waking up your metabolism and getting your furnace burning. Your body slows, your metabolism slows, you start burning fewer calories. If you have a hard time with regular breakfast foods, try anything that sounds appealing. Make a smoothie and sip it. Have a banana. But get something in your body, as soon as you can stand it. If you aren’t overeating at night, you should actually feel hungry in the morning but our bodies are amazing and will adapt the best they can if we treat them the same way for years and years. If you find that milk in cereal upsets your stomach, try soy, rice milk or almond milk. I like a high fiber cereal mixed with some homemade granola, a bit of whatever fruit is on hand and light vanilla soy milk.

Never go longer than 4 hours as an absolute maximum without eating. Again, if you don’t feed your body it goes into starvation mode, your metabolism slows, you burn fewer calories. You need to maintain a consistent blood sugar level. When you go too long, starvation mode makes your body call out for food and then when you finally eat, you are much more likely to eat too much and also, the wrong stuff. Carry fruit and nuts so if you find you’ve gone over 3 hours without eating, you have something handy that is good and good for you. If you find yourself in front of a vending machine or at the corner convenient store, there are very few options that your body will thank you for.

Eat everything as whole as you can get it and with the least amount of processing you can find. Processing destroys nutrients, makes food more difficult to digest and lowers the amount of fiber. The tools of the food processing industry like sugar, white flour, bad oils, additives, synthetic vitamins and processed grains, have a negative effect on your health. Processing produces chemical changes. These chemical changes turn a nutritious grain into a filler with little or no nutritional value. When you fill up on these nasty fillers, you don’t have room left in your diet for all the fruits and vegetables that will supply you with the wide range of vitamins and minerals you need for your body to be the best it can be.

Pack your lunch. While there are a few exceptions, typically it’s extremely difficult to get something healthy from typical restaurants. Even if they offer a salad, it’s all too often smothered with cheese and high calorie and high fat dressing. In the winter, I like to make a large batch of soup and then I have enough for lunch all week. In the summer, my favorite is hummus and tabbouleh on pita bread. I’ve experimented with these recipes and now I have them just how I like them. And think of all the money you will save brown bagging it!

Increase your fiber intake. Have veggies fill more of your plate than your protein and starch. Sprinkle beans of your salad. Substitute whole wheat flour or whole wheat pastry flour for white flour in recipes. Leave the skin on your fruit. The typical American gets about half the Recommended Daily Allowance. Fiber makes you feel full and satisfied and is low in fat and calories. Check out my article about fiber here for more information.

Drink your water. How much you need to drink per day varies depending on how much you are exercising, the weather and certain health conditions but a general rule is 64 ounces or 8 8oz glasses. As long as your urine is colorless or pale yellow, you are getting what you need. When you think that water makes up 60 percent of your body weight, it makes sense we wouldn’t function well without it. Water flushes out toxins and carries nutrients all over your body. Even mild dehydration can make you feel tired and sap your energy. Many people believe it affects your metabolism as well.

If you are already doing all this… great! If not, make these changes today and I guarantee, you will have more energy and feel better as soon as you start doing it!

I believe that fiber can be your secret weapon to achieving the right weight for your body. I can’t believe that more people haven’t tuned into this. Fiber makes you feel full, is low in calories and most high fiber foods require lots of chewing. If you slow down and chew your food, you are more apt to tune in to the fact that you’ve had enough to eat and stop before you have eaten more than you need. As an added bonus, it also lowers your bad cholesterol, can help improve your blood sugar levels and is believed to lower your risk for certain types of cancer and diabetes.

The recommended daily amount is 20-35 grams. The average American gets 12-15 grams. For kids, the recommended daily dose (in grams) is figured by adding five to a child’s age. So, a seven-year-old would need 12 grams of fiber a day.

If you are like most people and only get about half of what you need, increase slowly. If you increase too quickly you will probably have gas, bloating and cramping. As you increase fiber, increase how much water you drink because fiber carries water out with it and you don’t want to get dehydrated.

Fiber is all the parts of plant foods that your body can’t digest. This is broken down further into soluble (dissolves in water) and insoluble (doesn’t dissolve in water). Insoluble fiber is the type that helps move stuff through your system. Soluble fiber lowers your blood cholesterol and glucose levels. By eating a wide range of fruit, vegetables and whole grains, you will cover both types and get all you need.

So how do you go about increasing? It’s pretty simple really… The first step is you need to know how much fiber is in different foods. There is a great list on the Mayo Clinic website:
http://www.mayoclinic.com/health/high-fiber-foods/NU00582

Start substituting whole wheat flour for white flour in recipes. White flour has had all the good stuff – the bran and germ of the wheat berry – stripped out of it. Start with half and go from there. If your bread (or whatever) ends up too heavy, try whole wheat pastry flour. It will make your bread turn out much lighter than regular whole wheat flour and it still has all the good stuff. When I first started doing this, I was amazed at how much more filling the things I made with whole wheat flour were than their white flour counterparts. I felt full on less and it stayed with me longer.

Leave the peels on your fruit. Sprinkle beans on your salads. Make some lentil or black bean soup. Make some hummus! Start your day with some high fiber cereal. There are lots of them out there. I’m currently choosing Fiber One which has 14 grams of fiber in half a cup! That’s more fiber right there than most Americans get all day! Have a big salad with your dinner. I like to fill half my plate with salad and start with it. Chew slowly and thoroughly. Give yourself time to realize that you are full.

Start taking advantage of my favorite ideal weight secret today!