Tag Archives: Diet

sweet potato fries

Stuffed Burgers and Sweet Potato Fries

Sweet Potato Fries

Every now and then I crave a juicy Hamburger!  The good news about eating Paleo, is you can indulge on these cravings!  You just need to nix the bun.  If you make Sweet Potato Fries you have a home cooked trendy burger treat.

Ingredients:

Stuffed Burgers

  • 1/2 lb 94% Beef
  • 1 tsp cumin
  • 2 Spicy Pepper (if you like)
  • 1 egg
  • 1/4 cup Blue Cheese crumbles
  • Sharp Cheddar
  • Sweet Onion
  • Shredded Romaine
  • Roma Tomato

Sweet Potato Fries

  • 1 sweet Potato
  • Sprinkle Everyday Seasoning
  • 1 TBSP Coconut Oil

Prep:

  • Preheat Oven to 425 degrees
  • Chop sweet potato into frie size pieces.
  • Sautee with coconut oil and seasoning until golden.
  • Spread out on cooking tray and bake for 30 min or until golden and crispy.
  • While fries are baking, remove tops and seeds from peppers.
  • Mix beef with blue cheese, cumin, and egg.
  • Stuff peppers with cheddar cheese.
  • Wrap stuffed peppers with beef.
  • Grill on low heat (to melt cheese)  until cooked or sear on both sides for 1 min and then pop into oven for 5 to finish.

Calories: 516 Fat 36g, Carbs 13g, Protein 34g

vegetarian lasagna

Vegetarian Lasagna

vegetarian lasagna

You can always add meat to a Vegetarian Lasagna, but this meal is a great way for vegetarians to get more protein in their diet.

Ingredients:

  • 3 Large Zucchini
  • 1 Stock Broccoli
  • 4 cups spinach
  • 2 cans Diced Tomatoes
  • 2 tsps minced garlic
  • 1 tsp ground pepper
  • 1 tsp every day seasoning
  • 2 Cups Fat Free Mozzerella Shredded
  • 2 Cups Fat Free Cottage Cheese
  • 1 Cup Fat Free Ricotta
  • 1 Egg

Prep:

  • Sautee Tomatoes, Garlic, Pepper, Every Day Seasoning in a sauce pot.
  • Combine Mozzerlla, Cottage Cheese, Ricotta, and Egg.
  • Slice Broccoli and zucchini vertically into thin strips.
  • Layer Pyrex Dish with sauce, zucchini, cheese, spinach, sauce, broccoli, cheese, spinach sauce, zucchini, sauce, and finally cheese again.
  • Bake at 350 Degree for 45 min or until cheese is golden brown on top.

Calories 428, 14.3g Fat, 22.5g Carbs, 3.9g Fiber, and 55.8g Protein

cross fit style workout

Beat Your Time Cross Fit Style Workout

Ok, here’s how this Beat Your Time Cross Fit Style Workout Works:cross fit style workout

  • Do the following exercises below as fast as possible performing each rep with the best form possible.
  • In between exercises do 10 pushups and 10 squat jumps (or 20 squats if you have knee issues)
  • After you complete the 7 exercises, record your time.
  • Work to beat your time the next round through!
  • Record your time below to push each other!

Beat your time Cross Fit Style Workout Exercises:

Neider to Push Press:  Do each movement 20x

Toe Taps:  20 to each side

Advanced Single Leg Squat:  10 Each Leg

Lifted Leg 1/2 V-Up

Toe Touches: 20 Per Leg

Split Jumps: 20 per Leg

Russian Twist: 20 to each side

 

Equipment Needed: Med BallWeights

 

eagle pose garurasana

4 Tips to Improving Your Eagle Pose Garurasana

eagle pose garurasana

Eagle Pose Garurasana is the first twist in the bikram yoga series.

By the time you get to this pose, you should be sweating!

In Eagle Pose Garurasana you cut off blood flow to the right side of the body and then the left.  It is the first time in class that you begin to to transfer, move, and use the oxygenated blood that you have been working so hard to create.

For most, the first couple times you try this posture it often feels impossible.

Here are 4 tips to twisting yourself into a knot and making yourself the shortest person in the room:

  1. Step One in this pose is to twist your arms.  Once you bring your right arm under the left, focus on getting your hands together next.  I know it might feel like it might never happen, but the more you visualize it happening the sooner it will!
  2. Then work for the foot wrap.  Focus on pointing your toe back towards the calf you want it to tuck under.  The twist initiates at the toe.  Once you get the tuck, however, work to relax your foot as much as possible.
  3. Breath!  Once again the posture starts with your breath.  Maintain normal breathing as you set the posture up.  Normal breathing means to take long slow inhales and long slow exhales.  Once you get into the posture, work on sitting down more with your exhales  and arching your upper body back more with your inhales.
  4. Make sure you sit down as low as possible to start the posture.  Arch back as much as possible.  Then work to keep the body weight in your heel.  

Muscles Contracting:

  • Hamstrings
  • latissimus dorsi
  • abdominals
  • rhomboids
  • Ankle Stabilizers

Stretches: 

  • Opens up the 12 major joints of the body: heels, ankles, hips, shoulders, elbows, and wrists.
  • Lengthens and stretches the leg muscles, most specifically the glutes and IT band.
  • The posterior muscles of the rotator cuff specifically the supraspinatus, infraspinatus, and teres minor muscles.

Compresses:

  • Ankle Joint, Knee Joint, Hip Joint, Elbow Joint, and Wrist joint breaking down scar tissue.  

Stimulates:

  • Reproductive system and sex organs.
  • Kidneys
  • Lymphatic System
  • Central Nervous system
  • Immune System

Bikram says Eagle Pose Garurasana Benefits us by:

  • Improves flexibilities in the hips, knees, ankles, shoulders, elbows, wrists.
  • Eagle Pose supplies fresh blood to the reproductive system and sex organs, plus the kidneys, which increases sexual vitality and helps clear up reproductive problems.
  • Improves the function of the lymphatic system
  • Improves concentration and balance
  • Energizes the entire body completing the Bikram warm up by flushing blood from one side of the body to the other.
  • Stimulates better immune system function
  • Improves mobility of hip joints and balance
  • Strengthens the legs and calves
  • Good for improving varicose veins
  • Flushes out the kidneys improving the filtration of minerals such as calcium and sodium.
  • Good for Stress Reduction
lose weight quickly

5 Tips to Lose Weight Quickly

You’ve got a hot date this weekend,lose weight quickly

Your high school reunion is next month,

Maybe your sister is getting married and you want to look your best for the family photo.

Whatever the reason, we often find ourselves regretting our failure to stick to a healthy diet 1-3 weeks out from a big event.  We need to lose weight quickly!!

While a week or two might not be enough time to transform you into a Calvin Klein model, it is enough time to at least take away the bloat and perhaps drop 5-10lbs.

Here are my Top 5 Rules to Lose Weight Quickly!

1.  Nix the Sodium!:

  • There is so much sodium in the average American diet.
  • If it’s processed, you can guarantee that there is sodium in it!  
  • Check your labels, work to cut out as much sodium as possible.
  • What’s wrong with sodium you ask? Your body needs to have a certain level of sodium to allow the body to function properly.  When your sodium increases you must retain water to keep your sodium levels within normal saturation levels; unless until you have flushed the sodium out.  If you always eat high sodium foods, you are ALWAYS retaining water.  Nix the sodium and you might drop 3-5lbs in water weight right away!

2.  Stick to your Ratios:

  • If you want to lose weight eat 1g Protein for 1g of Carbohydrate you eat.  
  • Think about it, we call it low carb, but all you are actually doing is balancing your protein to carbohydrate ratio.  
  • This is why most diets seem to be “low carb.”  
  • Diets aren’t actually “low carb.”  Americans just eat too many carbs to begin with which is why you want to lose weight in the first place.

3.  Eat Veggies:

  •  If you eat enough veggies to balance out the protein you eat I promise you won’t be hungry.  
  • Veggies take up space filling your stomach.  
  • We often cheat on diets because we feel hungry: Fill up on veggies and you will have less reason to cheat.  
  • Veggies also contain lots of fiber to help you “push” some of the old crap you previously ate through the system.–You’ll feel less bloated when you have less sticking to your intestine walls.  
  • Season them with low sodium seasonings such as any of the Mrs. Dash line to add more flavor to your meals.  

4.  Drink Water:  

  • Your sodium levels do not balance out with one glass of water and the amount you drink can affect your eyesight, if your dehydrated and your eyesight is going away then try googling Eye doctors near me or visit your local clinician for treatment.  
  • Take eating sushi for example:  When you go out for sushi and have soy sauce with your roll it’s like you just consumed 1 tsp of salt.  Imagine instead of putting that tsp in your body you put it in a 8oz glass of water.  Now add 8 oz of water and pour half the glass out.  You are left with 1/2 a tsp of sodium.  After the next glass you’ll have 1/4 and so on and so forth.  
  • The more water you drink, the less water your body needs to retain to bring it back to it’s normally sodium saturation.  
  • Oddly enough, the more water you drink the less water you will retain.  
  • DRINK WATER!

5.  Don’t Restrict Calories Too Much:

  • The mistake most of us make is we restrict calories too much.  
  • This causes your body to go into “starvation mode,” meaning your body will shut down bodily functions to conserve calories.
  • If you cheat one day before you event you will stop losing weight and your body will for sure hold onto the calories during and after the function, making you rebound to a higher weight than you started at.
  • Eat at least 1200-1400 calories if you are female or 1400-1600 calories if you are male to avoid going into starvation mode!

 

If you look at any diet you will see it typically follows these rules.  The only difference is instead of telling you the science, they simple tell you the foods to eat.  Here are some “Safe” foods to consume and still drop weight quickly.  Stick to these foods, we’ll call it the What Courtney Eats Based on all the Diets she’s read about Diet.

Safe Foods:

Get creative!  Make something new!  I bet you won’t be bored.  Here are some recipes that might help you stay on track!

blueberry protein muffins

Blueberry Protein Muffins

Healthy Recipes

Chicken Tacos

chicken curry

Chicken Curry

green smoothie

Green Smoothie PB&J

And a couple recipes that will keep you on track.  Beware the following recipes do have cheese so make sure that you drink extra water to flush out that sodium!

Spicy Stuffed Pepper Burgers

Spicy Stuff Pepper Burgers

Spinach crust pizza

Spinach Crust Pizzas

gluten free lasagna

Gluten Free Lasagna

 

 

 

green smoothie

Green Smoothie

green smoothieGreen Smoothies  are an excellent way to get in more greens, fiber, and protein!

You need a good blender, but you can have a lot of fun making weird concoctions.

Here is a green smoothie I made up that tastes like a peanut butter and jelly sandwich!

Ingredients:

  • 2 Cups Spinach
  • 1/2 Cup Carrots
  • 1 Banana
  • 1/4 cup berries
  • 1 serving Cytomax Vanilla Whey
  • 2 TBSp PB2
  • 6oz Coconut Water (or water)

Prep:

Green Smoothie Nutrition Facts:

262 Calories 2.9g Fat 26.7g Carb 4.5g Fat 35.7g Protein

 

why try yoga

Why Try Yoga? Yoga Can Challenge and Benefit Anyone!

Most people equate yoga with a stretching class.why try yoga

Seeing the stereotypical tall and slender woman walking with her yoga mat might not necessarily get your butt to a yoga class.

Seeing a husband and wife come to class with their high school football star son on Saturday might stir some curiosity.

Seeing the neighbor down the street lose 20lbs might get you to walk through the door and try it at least once!

why try yoga

On Monday I wrote about Yoga being good for athletes.  While all this is true, think about how those same benefits could affect you in your normal life.  Maybe you don’t make quick change of directions on a soccer field, but you still carry your lunch, labtop, to-go coffee mug, and briefcase to the car every morning while talking on your cell phone.  Some mornings it might even be rainy or even worse icy.  As we age situations like this begin to get worse and worse.  Strengthening your body through yoga, will give you the strength and balance to better handle these situations that are part of normal living.

Why Try Yoga you ask.  You should try Yoga to tackle and conquer your daily tasks!

If you have been hesitant to give yoga a try, check out the video below for reasons why yoga might be a better workout than you think:

 

So give it a try.  I recommend Bikram.  I challenge you to make it through a class and still tell me yoga isn’t a good enough workout.  For those who fear the hot room, remember it’s also not as scary as you think.  If an 80 year old woman can take class you can too!  It might just be the yoga that keeps those 80 year olds going!

 

What’s yoga posture challenges you the most?  It is probably the one you need.  Tell me which one you hate below and why.  I’ll let you know why you might need it!

crock pot round roast

Healthy Crock Pot Round Roast

crock pot round roast

Ingredients:

  • 3-4lb Round Roast
  • 1/2 bag Baby Carrots
  • 2 Onions
  • Salt
  • Pepper
  • Garlic  Powder
  • Olive Oil
  • Everyday Seasoning
  • minced garlic
  • Beer
  • Sriracha

 

Prep:

  • crock pot round roastMarinate Round Steak with Salt, Pepper, Garlic Power, and Olive Oil.  Use as much as you need to create a fine coat over meat.  
  • Sear roast on each side for about 2 min.
  • Add to Crock Potcrock pot round roast
  • Deglaze the pan with half of the beer to get the remnants of the beef off the bottom then add to crock pot.
  • Chop onions into think slices then add carrots and onions to crock pot with the remaining beer, desired sriracha (I recommend starting with 1tbsp), and some everyday seasoning.
  • crock pot round roastCook on high for 4 hours or low for 8-10 hours.

Crock Pot Round Roast is one of the leanest ways to eat beef.  If you are sick of chicken, this is your recipe!  Serve with a green salad for a perfect paleo meal!  a 4lb roast makes 10 servings.  Each serving has 384 Calories, 10.3g Carbs, 4g Fiber, 11.1g Fat, and 50g Protein.  Talk about a great way to stick within your ratios!

 

half moon pose

6 Tips to Improving your Half Moon Pose

Ardha Chandrasana (Half Moon Pose)

A major component to yoga is opening up the body.  Half Moon Pose Begins this process.

Half Moon Pose uses opposing muscle groups to open up and stretch the front, back, right side, and left side of the body.

Half Moon Pose is an energizing pose that prepares you for class!  It uses almost every muscle in your body continuing to warm up the body stimulating the sweat you started to form in Breathing to continue!  Here are some keys to improving your Half Moon so you can begin “natural human traction” sooner rather than later!

  1. half moon pose

    This is an old picture. I’ve since learned if I squeeze my feet together my knees stay in one line

    Squeeze Your Feet Together:  Right from the beginning think of squeezing your feet together and keeping your body weight in your heels.  This will help you tone your inner thighs.

  2. Breathe:  As always, the number one focus in every pose in normal breathing.  Think about slowly inflating your lungs like a balloon, lifting your rib cage up towards the ceiling as you keep your body in one line.
  3. Smile:  Set your intention for a relaxed class.  If you can maintain a smile you will be more likely to maintain normal breathing.  When you maintain normal breathing your body will open up more than if you are tense, forcing yourself to push further.
  4. Use your grip:  When you first start, the hardest part will be holding your hands over your head.  Focus on SQUEEZING your hands together like you are juicing a lemon on top of your head.  It will help your strength improve sooner.  It will also help you lengthen and open up.
  5. Use Your Right Hand to Pull the Left:  When you bend to the right side, think about pulling the left arm further to right using the right hand.  Then think about pointing to the back right hand corner of the room as you come down further to push, push, and push.
  6. Focus on Your Hips:  Once you reach alignment, only focus on moving your hips further out past your toes.  If you think about bending more at the waist you will hunch, round, or bend.  By focusing on moving your hips further out past your feet, you continue to lengthen and open up the body.  This will make the opposite side compress more.

Opens:

  • Shoulders
  • Hips
  • Chest

half moon poseStretches:

  • Obliques
  • Outer Thighs Specically the IT Band
  • Latissimus Dorsi
  • Rectus Abdominis
  • Deltoid
  • Trapezius

 

Muscles Contracting:

  • Improves and strengthens every muscle in the central part of the body.
  • Especially the Abdomen.

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 Bikram says Ardha Chandrasana (Half Moon Pose) Benefits us by:

  • Preventing, reducing, and/or eliminating back pain and with the help of a KratomCountry Pain Relief Center.
  • Energizes you for class!
  • Helps rid the body of abdominal fat, toning your abs and obliques.
  • Tones your waistline, hips, abdomen, booty, and thighs (even those inner thighs!)
  • Stretches spinal nerves and abdominal organs improving the working of the bowels
  • Increases the flexibility of the spine
  • Alleviating anxiety and helping reduce stress
  • Works all the major muscles groups including the Quads, Glutes, Hamstrings, Calves, Biceps, Triceps, and lats!
  • Exercising the colon, pancreas, kidneys, muscular, skeletal, respiratory and glandular systems
  • Firming and trimming waistline, hips, abdomen, buttocks and thighs.
  • Increases flexibility of the spine; correcting bad posture, promoting proper kidney function, improving the health liver and spleen, reducing dyspepsia and constipation.
lose weight without changing anything

What You Can Do To Lose Weight Without Changing Anything

Alright, I understand not all of us like to exercise.

Making a lifestyle change is never easy and I realize you may not be ready to hop on board with exercising and nixing the pizza just yet.

Personal Trainers call this the Precontemplation Phase.  (Click out HERE to see what phase you are in)

If you are in the Precomtemplation Phase then check out this video for the one thing you can do to lose weight without changing anything about your exercise or the foods you eat.

 

PS:  When you have been tracking for a while and notice you tend to go over on your calories more than you stay below, go out for a walk and log that.  You’ll get some calories back.  You might just be headed down the road to contemplation.