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August 2013:
http://bostonfitnessmagazine.com/breakfast-gone-bad/
Good little article here about accidentally turning healthy foods into fatty ones. Greek yogurt, in example. Darn, there can be too much of a good thing!:
The biggest issue is that as a culture we’ve turned breakfast into dessert.
We eat muffins (cupcakes without the frosting), bagels with jelly or cream cheese, cereal (processed wheat), juice, or dozens of other high glycemic options that only allow you to gain fat around your waist, create inflammation, and cause you to crash a few hours later.
And now it looks like many people have turned a healthier option like Greek or Icelandic yogurt into a dessert food as well.
Don’t use sugary processed fruit syrup! Instead choose healthy berries to add on top.
Here’s what I mean.
PLAIN Greek yogurt has less than 7-8 grams of sugar per serving and about 15-20 grams of protein. This makes it a suitable breakfast option that will leave you feeling more energized and satiated until your healthy mid-morning snack or lunch.
Now here’s where you may “fall off the wagon” and turn a healthy option into a “not so healthy choice.”
When you add these items (in excess) you are cranking up the glycemic index and fat storing potential:
Honey
* Fruit
* Fruit syrup
* Flavored yogurt (prepackaged)
* Nuts
* Granola
This looks delicious… but I’m willing to bet it’s a little too high in sugar to be very good for your waistline.
Now I’m not saying you can’t add SOME of these items to your Greek yogurt, but it’s the number of items and quantity where people go wrong. Basically, if you can’t see the white colored Greek yogurt, you have too many toppings on there ; )
Literally, I had a client tell me that one of their favorite magazines recommended adding honey, canned fruit with the juice, granola, and crushed walnuts to their yogurt. At that point, you’re eating more of a yogurt ice cream sundae rather than a healthy breakfast…
So here’s what I recommend as a fair alternative.
If you’re someone that “needs” their yogurt sweetened, then I prefer my clients to use 1 tsp. of raw honey, or add 1/4c-1/2c of berries (like blueberries or raspberries).
Plus, adding spices like cinnamon are not only a nice addition in terms of flavor, but they contain zero calories and also have powerful antioxidant and anti-inflammatory properties. Cinnamon is also one of those spices that helps control blood sugar, so it’s even that much better of a choice to go with!
We’ll keep it at that for today, but I’ll leave you with one last simple tip:
Typically, the more items you add to a dish the less healthy it is for you and the harder it is to digest. Keep it simple, enjoy a food’s natural flavor, and feel good about what you’re doing for your body and your health!
Good little article here about accidentally turning healthy foods into fatty ones. Greek yogurt, in example. Darn, there can be too much of a good thing!:
The biggest issue is that as a culture we’ve turned breakfast into dessert.
We eat muffins (cupcakes without the frosting), bagels with jelly or cream cheese, cereal (processed wheat), juice, or dozens of other high glycemic options that only allow you to gain fat around your waist, create inflammation, and cause you to crash a few hours later.
And now it looks like many people have turned a healthier option like Greek or Icelandic yogurt into a dessert food as well.
Don’t use sugary processed fruit syrup! Instead choose healthy berries to add on top.
Here’s what I mean.
PLAIN Greek yogurt has less than 7-8 grams of sugar per serving and about 15-20 grams of protein. This makes it a suitable breakfast option that will leave you feeling more energized and satiated until your healthy mid-morning snack or lunch.
Now here’s where you may “fall off the wagon” and turn a healthy option into a “not so healthy choice.”
When you add these items (in excess) you are cranking up the glycemic index and fat storing potential:
Honey
* Fruit
* Fruit syrup
* Flavored yogurt (prepackaged)
* Nuts
* Granola
This looks delicious… but I’m willing to bet it’s a little too high in sugar to be very good for your waistline.
Now I’m not saying you can’t add SOME of these items to your Greek yogurt, but it’s the number of items and quantity where people go wrong. Basically, if you can’t see the white colored Greek yogurt, you have too many toppings on there ; )
Literally, I had a client tell me that one of their favorite magazines recommended adding honey, canned fruit with the juice, granola, and crushed walnuts to their yogurt. At that point, you’re eating more of a yogurt ice cream sundae rather than a healthy breakfast…
So here’s what I recommend as a fair alternative.
If you’re someone that “needs” their yogurt sweetened, then I prefer my clients to use 1 tsp. of raw honey, or add 1/4c-1/2c of berries (like blueberries or raspberries).
Plus, adding spices like cinnamon are not only a nice addition in terms of flavor, but they contain zero calories and also have powerful antioxidant and anti-inflammatory properties. Cinnamon is also one of those spices that helps control blood sugar, so it’s even that much better of a choice to go with!
We’ll keep it at that for today, but I’ll leave you with one last simple tip:
Typically, the more items you add to a dish the less healthy it is for you and the harder it is to digest. Keep it simple, enjoy a food’s natural flavor, and feel good about what you’re doing for your body and your health!
June 30
Power Veggies: Veggie Power!
They fill you up while bringing your weight down + they nourish your body. Don't stop till you get enough!
Consuming lots of vegetables and fruits is the key to healthy weight-loss and better overall health. Among the benefits are better digestion, anti-oxidant properties to fight against aging, cancer, and other chronic disease, improved hair and skin from vitamin and mineral content, feeling lighter and more energetic.
In terms of weight-loss, vegetables provide nutrient-dense sustenance that can keep you from being hungry, but without adding bulk. Vegetables and fruits should be added to or be the main staple at most meals and snacks. Enjoy them fresh or lightly cooked mixed with mixed protein sources, good fats, and healthful herbs and seasonings!
Hummus is a great non-meat source of protein that also provides fiber, and it's delicious! Served as a dip with fresh veggies it makes a great snack, or served in a whole grain pita with lots of veggies and another source of protein makes a great meal. Try 2 tablespoons from this recipe:
They fill you up while bringing your weight down + they nourish your body. Don't stop till you get enough!
Consuming lots of vegetables and fruits is the key to healthy weight-loss and better overall health. Among the benefits are better digestion, anti-oxidant properties to fight against aging, cancer, and other chronic disease, improved hair and skin from vitamin and mineral content, feeling lighter and more energetic.
In terms of weight-loss, vegetables provide nutrient-dense sustenance that can keep you from being hungry, but without adding bulk. Vegetables and fruits should be added to or be the main staple at most meals and snacks. Enjoy them fresh or lightly cooked mixed with mixed protein sources, good fats, and healthful herbs and seasonings!
Hummus is a great non-meat source of protein that also provides fiber, and it's delicious! Served as a dip with fresh veggies it makes a great snack, or served in a whole grain pita with lots of veggies and another source of protein makes a great meal. Try 2 tablespoons from this recipe:
Ingredients
- 1 clove garlic
- 1 (19 ounce) can garbanzo beans, half the liquid reserved
- 4 tablespoons lemon juice
- 2 tablespoons tahini
- 1 clove garlic, chopped
- 1 teaspoon salt
- black pepper to taste
- 2 tablespoons olive oil
- In a blender, chop the garlic. Pour garbanzo beans into blender, reserving about a tablespoon for garnish. Place lemon juice, tahini, chopped garlic and salt in blender. Blend until creamy and well mixed.
- Transfer the mixture to a medium serving bowl. Sprinkle with pepper and pour olive oil over the top. Garnish with reserved garbanzo beans.
Strength vs. Cardio: How to effectively use your time at the gym

People are often conflicted as to how they should spend their time at the gym. We sometimes think that utilizing our gym-time doing only cardio will be the solution to losing weight; but more often than not this doesn't get you the results you are looking for. The reasons for this are two-fold. 1: We don't do cardio workouts at a level that challenges our body and burns fat. 2: We underestimate the benefits of strength training for weight-loss. People often spend 30-60 minutes doing low-intensity cardio at the gym; this method does burn calories and condition your heart, but you can get even better results in less time with interval cardio in addition to strength training.
Interval cardio strengthens and conditions your heart, increases your oxygen uptake capacity and endurance, and can help build muscle and burn fat more efficiently. Not to mention it takes less time than traditional low-intensity steady pace cardio! The key to interval cardio is alternating intervals of intense work with recovery periods to get the most benefit in less time. Intensity can be gauged by heart rate, sweat, breath, and rate of perceived exertion. Pick a challenge-interval time, 30 seconds-1 minute and work at maximal or near maximal intensity by increasing speed, incline, resistance or a combination of all 3 for that time. Counter your maximal interval with 1-3 minutes of recovery where you allow your heart-rate to come down and return to a baseline speed/intensity or a moderate/easy level of exertion. You can acheive the same and better results from this style of cardio training in less time; aim for 15-30 minutes of interval cardio as part of your strength and cardiovascular exercise routine.
*Note, for those in need of heavy weight-loss, overall calories burned are important- especially in the beginning. During rest days in-between strength training sessions, devote exercise time to complete 45-75 minutes of cardio at moderate intensity. You may combine periods of easy/moderate cardio with your high-intensity intervals in one session, just be sure you are adequately fueled so that you can maintain stamina and duration. Consume a healthy carbohydrate or balanced meal within 1-2 hours prior to long bouts of cardiovascular exercise. Also, replete depleted muscle glycogen and regenerate protein after a mixed strength/cardio workout by eating a high-protein snack with a carbohydrate.
Interval cardio strengthens and conditions your heart, increases your oxygen uptake capacity and endurance, and can help build muscle and burn fat more efficiently. Not to mention it takes less time than traditional low-intensity steady pace cardio! The key to interval cardio is alternating intervals of intense work with recovery periods to get the most benefit in less time. Intensity can be gauged by heart rate, sweat, breath, and rate of perceived exertion. Pick a challenge-interval time, 30 seconds-1 minute and work at maximal or near maximal intensity by increasing speed, incline, resistance or a combination of all 3 for that time. Counter your maximal interval with 1-3 minutes of recovery where you allow your heart-rate to come down and return to a baseline speed/intensity or a moderate/easy level of exertion. You can acheive the same and better results from this style of cardio training in less time; aim for 15-30 minutes of interval cardio as part of your strength and cardiovascular exercise routine.
*Note, for those in need of heavy weight-loss, overall calories burned are important- especially in the beginning. During rest days in-between strength training sessions, devote exercise time to complete 45-75 minutes of cardio at moderate intensity. You may combine periods of easy/moderate cardio with your high-intensity intervals in one session, just be sure you are adequately fueled so that you can maintain stamina and duration. Consume a healthy carbohydrate or balanced meal within 1-2 hours prior to long bouts of cardiovascular exercise. Also, replete depleted muscle glycogen and regenerate protein after a mixed strength/cardio workout by eating a high-protein snack with a carbohydrate.
The French-Fry trap: Avoiding the Vegan-diet Carb overload.

Veganism is a very healthy way of eating that can aid in weight-loss and improve health. Strict Veganism is marked by not consuming animal protein nor animal by-products including milk, cheese and eggs. Theoretically the Vegan diet which emphasizes consumption of vegetables and minimizes fatty animal protein and by-products would aid in weight-loss. However some people go Vegan and do not see the weight-loss they desire, and perhaps may even incur weight-gain! Why may this be and how can we make veganism work for us?
The trap Vegans may fall into that hinders weight-loss is consuming too many carbohydrates, we can call this the "french-fry trap". When people transition to veganism, the animal protein sources that used to make up a portion of their meals is eliminated. Animal protein can be a good way to consume fewer calories while feeling satisfied; without this many new Vegans may turn to carbohydrates, especially high glycemic-index carbohydrates, to fill the gap. This leads to unbalanced meals and excess calorie intake.
The trick is to be smart about the foods you consume as a Vegan. One must change their perceptions about a balanced meal as a vegan, and investigate/embrace foods that they may have avoided. If you are going to commit to a healthy form of veganism conducive to weight-loss, one should empahsize many, varied fresh and cooked vegetables, sources of non-animal protein in the form of beans/legumes and nuts/seeds, meat aletrnatives such as soy/tempeh, and high protein/low GI grains such as quinoa, brown rice and sweet potatoes. Over-consumption of wheat-based products such as bread and pasta- even whole-grain can result in excess calories as well as inflammation.
The same balance of foods for weight-loss exists for vegans as it does for non-vegans. For each meal, half the plate should be fresh and or cooked vegetables, 1/4 protein, and 1/4 grain or starch. Snacks can include small portions of high-fiber nutrient dense foods such as nuts/seeds and fruit, vegetables, high-protein foods such as hummus, soups and stews, and high-protein or complex carbohydrates.
In summary, to lose weight with strict veganism, shift your focus to eating healthier overall. Expand your cooking repertoire and use foods you may not have tried before such kale, beans/legumes and cruciferous vegetables. Don't cling only to vegan comfort foods such as breads, pasta and vegan baked goods. Watch out not overeat highly-processed vegan food-products. If you find you cannot maintain healthy eating as a strict vegan, try easing into it by gradually reducing animal products while adapting your stomach and taste buds to healthy vegan foods. You may also consider other diets which are less restrictive like vegetarianism pescetarianism or your own combination!
The trap Vegans may fall into that hinders weight-loss is consuming too many carbohydrates, we can call this the "french-fry trap". When people transition to veganism, the animal protein sources that used to make up a portion of their meals is eliminated. Animal protein can be a good way to consume fewer calories while feeling satisfied; without this many new Vegans may turn to carbohydrates, especially high glycemic-index carbohydrates, to fill the gap. This leads to unbalanced meals and excess calorie intake.
The trick is to be smart about the foods you consume as a Vegan. One must change their perceptions about a balanced meal as a vegan, and investigate/embrace foods that they may have avoided. If you are going to commit to a healthy form of veganism conducive to weight-loss, one should empahsize many, varied fresh and cooked vegetables, sources of non-animal protein in the form of beans/legumes and nuts/seeds, meat aletrnatives such as soy/tempeh, and high protein/low GI grains such as quinoa, brown rice and sweet potatoes. Over-consumption of wheat-based products such as bread and pasta- even whole-grain can result in excess calories as well as inflammation.
The same balance of foods for weight-loss exists for vegans as it does for non-vegans. For each meal, half the plate should be fresh and or cooked vegetables, 1/4 protein, and 1/4 grain or starch. Snacks can include small portions of high-fiber nutrient dense foods such as nuts/seeds and fruit, vegetables, high-protein foods such as hummus, soups and stews, and high-protein or complex carbohydrates.
In summary, to lose weight with strict veganism, shift your focus to eating healthier overall. Expand your cooking repertoire and use foods you may not have tried before such kale, beans/legumes and cruciferous vegetables. Don't cling only to vegan comfort foods such as breads, pasta and vegan baked goods. Watch out not overeat highly-processed vegan food-products. If you find you cannot maintain healthy eating as a strict vegan, try easing into it by gradually reducing animal products while adapting your stomach and taste buds to healthy vegan foods. You may also consider other diets which are less restrictive like vegetarianism pescetarianism or your own combination!
June 9th, 2013
Beginner-Bootcamp small-group summer classes!

If you have always wanted to try bootcamp but feel intimidated, have weight to lose, and flab to tone but need some extra instruction, or are just looking to get outside and get some fresh evening air during your workout... Join us for Beginner Bootcamp small-group training on the track & field at West Suburban YMCA in Newton, MA. on Monday and Friday evenings beginning June 24th.
We will teach you basic strength training and higher-intensity "bootcamp" style moves to get you a great workout and help you reach your goals while going at pace more suitable for beginner to intermediate exercisers. Instruction of proper form will be provided as well as demonstration of modifications for very tough exercises.
Email me at [email protected] for more information and to schedule your own small group training!
We will teach you basic strength training and higher-intensity "bootcamp" style moves to get you a great workout and help you reach your goals while going at pace more suitable for beginner to intermediate exercisers. Instruction of proper form will be provided as well as demonstration of modifications for very tough exercises.
Email me at [email protected] for more information and to schedule your own small group training!
Foxy's Fitness Smoothie
Build muscle while you cleanse and nourish...!

Recipe:
Blend all ingredients in blender until smooth. Enjoy in the morning and/or pre/post workout!
For other great smoothie and juice recipe ideas visit Whole Living
- 22-28 ounces water
- 1.5 cups frozen kale
- 1/2 teaspoon raw honey- heaping
- 1/2 cup frozen mango
- 1/2 large frozen banana
- 1/4 cup crushed pineapple with some juice
- 1/2 tblspn cushed ginger
- 3 dashes cinnamon powder
- few springs parsley
- 1/2 packet Vitamin Code- Raw Protein. Plain or vanilla
- 1/2 tblspn lemon juice
Blend all ingredients in blender until smooth. Enjoy in the morning and/or pre/post workout!
For other great smoothie and juice recipe ideas visit Whole Living