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Cheat Meals

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If you ask a competitor about favorite cheat meals, you had better expect the person’s eyes to glaze over as he or she lovingly describes his or her most beloved foods. You may wonder if cheat meals are only incorporated into the lives of fitness people, but they actually serve a purpose for anyone who is committed to healthy eating. Perhaps you have just embarked on a healthy food regimen and are struggling a bit with it. When you incorporate one or two cheat meals into your plan each week you will boost your metabolism and foster a more balanced relationship with food.

Let’s face it. We are only human, and we carry our emotional relationship with food with us throughout our lives. If we were to practice a rigid adherence to a healthy meal plan without any fun meals, we would feel guilty if we were to ever indulge in a bad food in a moment of weakness. If we know that we are allowed such a fun meal (I prefer this terminology over “cheat” meal), we can rest in the comfort that it is acceptable and that there is no reason to feel guilty about consuming it. This also works nicely if you tend to go to events on the weekends and don’t want to be the stick-in-the-mud who can’t eat anything that is being served.

When you eat a more calorie controlled meal plan during the rest of the week, a fun meal will speed up your metabolism and satisfy cravings that have been accumulating during the week. I believe it is important to eat something you truly crave instead of doing a small cheat like a dinner roll with a chicken spinach salad. Have the two slices of pizza or the burger! Just make sure to eat an acceptable amount of food and don’t gorge yourself.

I am often asked by weight management patients if a cheat day or a cheat weekend is acceptable. My response is no, for the simple reason that this creates a slippery slope which causes many individuals to lose self-control and spiral into a guilt-ridden “I messed up so why stop now?” mentality. If it is too difficult to do one fun meal per week, incorporate two fun meals spaced by at least one day so that your body can recover.
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Don’t Ban Fruit!

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Basket of FruitFruit has gotten a bad rap recently in people’s efforts to eradicate sugar from their diets.  However, I strongly believe that this is a big mistake.  Fruits are low-calorie and (with the exception of avocados) low in fat, and are plentiful in vitamins and soluble fiber.  Soluble fiber aids the body in ridding fats and cholesterol from the body as well as ensuring regular transit of food particles in excretion.  In addition, fruits offer antioxidants which protect the  body from oxidant stress and many diseases, as well as boost our immune response.

I especially love blueberries as they contain a special type of antioxidant known as anthocyanins.  In fact, all “blue” fruits (blackberries, acai, mulberries and black grapes contain these powerful antioxidants just underneath their skins.

Here is a list of some of the most popular fruits along with their associated health benefits:

APPLE:  Apples are packed with soluble fiber and are high in vitamins.  Due to their high fiber content they can be excellent aids for individuals who suffer from constipation.

BANANA:  This fruit is well known for its high potassium content.  Those who have issues with high blood pressure might want to make bananas a regular part of their meal plans in order to manage their pressure issues.

BLUEBERRIES:  As stated before, blueberries are one of my favorite fruits because they offer so many health benefits.  This fruit is ranked number one in antioxidant activity and may help to lower the risk of developing neurological disorders such as Alzheimer’s and Parkinson’s.  They also freeze very well.  In fact, not too long ago I was in the habit of purchasing large batches of blueberries, then freezing them for use in my morning oatmeal.

CRANBERRY:  This extraordinary fruit prevents bacteria from adhering to the bladder wall and in so doing can be very effective in preventing urinary tract infections from developing.  I recommend the extract or juice to women who are prone to frequent urinary tract infections as it minimizes the chance of developing infections.  Cranberries have a strong antioxidant effect as well.

PINK GRAPEFRUIT:  This fruit is very high in a form of soluble fiber known as pectin, which can help to lower cholesterol.  It also is rich in lycopene and flavonoids, which may have a protective effect against certain types of cancer.  Beware of this fruit if you take cholesterol-lowering statins or some other medications, as grapefruit can interfere with some medications.

KIWI:  This strange, beautiful, tart fruit is packed with vitamins C and E, has 3 grams of fiber in one fruit, and is also rich in potassium and magnesium.  In fact, kiwi has more vitamin C than oranges do. 

MANGO:  This fruit has ample amounts of lutein and zeaxanthin, which have a protective effect on vision and can reduce the risk of age-related macular degeneration, which is the leading cause of blindness in adults.

ORANGE:  Oranges are rich in folate, an essential substance which helps to prevent neural tube defects in unborn infants and which also has a protective effect against the development of high blood pressure in women.  It is also rich in vitamin C and fiber.

PEAR:  Pears contain a lot of soluble fiber and for this reason can be very effective in relieving constipation.

PINEAPPLE:  This tropical fruit, besides containing large amounts of vitamin C, contains an enzyme known as bromelain which assists in breaking down protein and facilitating digestion.  Bromelain also has wound healing properties, helps to prevent blood clots and inhibits cancer cell growth.  Pineapples also have anti-inflammatory properties which can help to alleviate arthritis pain.

POMEGRANATE:  This fruit is rich in antioxidant tannins which have a demonstrated protective effect on the heart.  Individuals with high blood pressure or risk of heart attack will benefit from ingesting this fruit on a daily basis.

PRUNE:  Prunes are very high in sorbitol which has a mild laxative effect, so the old wive’s remedy of drinking prune juice for constipation was extremely valid.  This fruit is also very rich in boron, a mineral which may help prevent osteoporosis.

RASPBERRY:  Raspberries are rich in folate, magnesium and ellagic acid, an antioxidant which may help to prevent cervical, esophageal and colon cancer.  They also provide large amounts of fiber, as well as vitamins A and C.

STRAWBERRY:  Strawberries are packed with vitamin C, fiber, folic acid and potassium.  They also have a protective effect against carcinogens.

I realize that many people are not able to locate the fresh varieties of fruits throughout the year, so I want to call attention to the varieties of fruits which are available frozen.  Dole offers the following fruits in frozen versions:

  • Apples
  • Bananas
  • Blackberries
  • Blueberries
  • Cherries
  • Cranberries
  • Mangos
  • Mixed berries
  • Papaya
  • Peaches
  • Pineapple
  • Raspberries
  • Strawberries

Frozen fruit is picked, washed, peeled, cut and frozen immediately in order to retain the bulk of its nutritional value.  When you are ready to use the fruit, you can either thaw it at room temperature or lightly defrost it in the microwave, though I strongly prefer room temperature thawing.

People who compete may have adopted the attitude that fruit is a big no-no, as they believe the fructose in fruit will potentiate fat retention.  However, if you consume small portions with meals, especially with your post-training meal, there is no way that you would consume enough to create such an issue.  I strongly disagree with the mindset that fruit consumption should be eliminated during contest prep, as this robs the body of powerful antioxidants and deprives a competitor of natural sweetness, which could result in strong cravings for sweet items which are made with sucrose or artificial sweeteners.  If you are extremely concerned about consuming too much fruit, try a small portion (1/4 to 1/3 cup of fruit in the morning with your first meal, and the same portion size with your post-workout meal. 

My Recipe For Yummy And Competition-Friendly Sweet Potatoes

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Please note that this makes a BIG batch!

INGREDIENTS:

3 pounds sweet potatoes or yams
3 tbsp. olive oil
2 tbsp. balsamic vinegar
1/2 tsp. pure vanilla extract
1 teaspoon pumpkin pie spice
1 teaspoon cinnamon
1/2 teaspoon ground cloves

Cut the sweet potatoes/yams in cubes (I peel them beforehand if not too lazy) and place in a clean bag. Mix remaining ingredients in a separate bowl. Add mixture to bag, secure opening and shake until potatoes are evenly coated. Place on roasting pan that has been sprayed with non-stick cooking spray.

Bake for 55 minutes at 450 degrees.

Makes 16 3 ounce servings. YamsYUM!

Versatile Lemons

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lemonsWhen I was a child I was obsessed with lemons.  I loved their bright, cheerful yellow color, invigorating aroma and delightful, tart flavor.  In fact, I used to suck on lemon wedges so often that I stripped part of the enamel from my front teeth as a result.  However, I broke that habit long ago, but my love for lemons remained.

Lemons are truly amazing.  Though they have a tart, acidic flavor, they have a powerful alkaline effect on the body and prevent the accumulation of excess acid which can result in rheumatic pain.  Even the oil from lemons has anti-inflammatory properties that, when rubbed into inflamed joints (mix a few drops with 1 teaspoon of almond, jojoba or grapeseed oil), will alleviate pain.

Lemons are packed with citric acid, vitamin C, calcium, magnesium, pectin, bioflavonoids and limonene which support immunity.  The juice of lemons acts as a digestive aid and is a liver cleanser, so regular consumption can act as a very effective weight loss aid.   A few drops of lemon juice added to a meal can aid in digestion and can also help to treat constipation.  Additionally, regular consumption of lemons can help to lower blood cholesterol levels.  If you want a natural breath freshener, you can rinse your mouth out with the juice of one lemon mixed into a glass of tepid water several times a day, or you can chew on a lemon slice after each meal.  The lemon and water mixture can also be employed as a treatment for canker sores.

Individuals who are plagued with frequent acne flare-ups may notice an improvement in the condition of their skin after incorporating lemons into their regular meal plan, since the alkaline nature of lemons can kill the bacteria known to cause acne.  Try drinking a glass of water with a teaspoon of lemon juice in the morning and see if your skin begins to clear up.  Some proponents of the lemon juice cure will drink the juice of half a lemon in a glass of water twice daily and swear by its multiple benefits.  You can also take lemon juice and apply it directly to acne blemishes and leave on overnight.  Another remedy involves mixing equal parts of rosewater and lemon juice, applying to acne-afflicted skin and allowing to sit for 30 minutes, then rinsing off with water.  This can be done twice daily.

If you suffer from corns or callouses, you can make a lemon poultice by placing a lemon slice onto the corn and bandage, or you can apply lemon oil to the corn.  Allow these treatments to sit overnight for best results.  Eczema can also be treated with lemons by adding several drops of lemon oil to one cup of lukewarm water and one tablespoon of honey.  Soak gauze bandages in this mixture and apply to affected area for 30 minutes.  If dandruff or dry scalp conditions plague you, take the juice and apply to the scalp.  Allow to sit for 30 minutes, then shampoo.

There are countless other benefits which lemons offer, but the ones I have mentioned here are my favorites.  I hope you enjoy the benefits of this amazing fruit!

You Truly ARE What You Eat

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you-are-what-you-eatIt’s no secret that fast foods are unhealthy and artery-clogging, but there are impostors which sit on grocery shelves and have people believe they are healthy due to phrases like “Low Fat”, “Good for you”, “Fit ____”, and the list goes on.  I encourage my patients to read EVERY label on food containers while perusing the grocery store shelves and aisles and to become aware of preservatives, sugar, hydrogenated oils, artificial flavors and artificial colorings.

A good general rule to follow is if there are more than five ingredients on a food label, or if there are a bunch of big terms which seem alien and strange to you, chances are that the item has questionable nutritional value and should be avoided.  Over the last few years I have developed such an aversion to packaged foods that as soon as I see a food item in a bag, box or can, I tend to avoid it.

An interesting thing begins happening to people when they completely eliminate sugars and processed foods from their diets.  They experience increased energy, clearer skin, fewer aches and pains, and lower body fat.   If someone has been eating clean for a while and decides to have a sinful treat like pizza, a fast food burger, chips, cake or cookies, he or she will notice a detrimental effect on energy, aches and pains may return, and stubborn pockets of body fat will become more noticeable.  I have seen this in myself and cannot stand it.  What always occurs with me after I have had a couple of glasses of wine, a piece of cake, or greasy foods is that my digestion is completely thrown off whack and I feel sluggish and achy.  In other words, these heavier foods make me feel heavy and tired, while clean, light, fresh foods make me feel energized.

I understand that it can be challenging to find the time to eat whole foods each day, but I am telling you that it is well worth it if you intend to take control of poor eating habits and possibly even reverse disease processes in your body.  Give it a try…you will probably love it.

Healthy Breakfast Ideas

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Healthy Breakfasts

Healthy Breakfast Ideas

 

I am definitely one of those people who stresses the importance of eating breakfast each morning.  In fact, I cannot imagine starting my day without healthy foods to provide fuel so that I can hit each morning full force, especially since I am not much of a morning person.  I recognize the fact that many people do not have a clue as to what to eat and what is healthy.  As a response to this, I have compiled a list of healthy breakfast meals which will provide balanced nutrition and give you the energy you need to tackle the day full force.

 

Old-Fashioned Oats, Fruit and Egg Whites:  Take 1/3 cup old-fashioned rolled oats or steel cut oats and add 2/3 cup water in a saucepan.  Cook on medium heat for three minutes.  Transfer to bowl and add a dash of cinnamon, 1 teaspoon unsalted nuts (slivered blanched almonds are my favorite here), and ¼ cup fresh blueberries or raspberries or ½ of a sliced banana.    If you must have sweetener, either use one packet of sucralose or stevia, or add ½ teaspoon of agave nectar.  Another great variation is to take 1/3 of a chopped apple and add it to the oatmeal as it is cooking. 

 

Nonfat Greek Yogurt With Nuts, Fruit and Granola:  Place 1 cup of nonfat Greek yogurt in a bowl (Fage is my favorite brand due to its nutritional value, texture and flavor).  Add ¼ cup of high protein granola, 1 teaspoon of nuts and ¼ cup of fresh berries. 

 

P28 Bread With Peanut or Almond Butter:  Take 2 slices of P28 Bread or a whole P28 Bagel (www.highproteinbread.com) and lightly toast.  Remove from toaster and spread 1-1/2 tablespoons of UNSWEETENED peanut butter or almond butter (FYI P28 now makes incredible high protein nut spreads!) on top. 

 

Eggs and P28 Toast:  Scramble 4 egg whites in pan.  Toast one slice of P28 Bread.  Once eggs are cooked, place on top of toast and add 1 teaspoon of tomato salsa. 

 

Protein Egg Wrap:  Take a low carb wheat wrap or a P28 Flatbread and fill with three scrambled egg whites, 1 ounce of fat free feta cheese and 1 teaspoon of salsa.

 

Cottage Cheese, Fruit and Nuts:  Scoop 1 cup of lowfat cottage cheese into bowl and add ¼ cup fresh fruit and 1 teaspoon of chopped nuts. 

 

Asian Egg and Tofu Scramble with Rice:  Take 7 ounces of firm tofu (this is half a cube of Hinoichi brand tofu) and mash with fork.  Add three egg whites, dash of garlic powder and black pepper and mix.  Cook in pan with nonstick spray until done, then serve over 1/3 to ½ cup of brown rice.

 

Protein Pancakes:  Mix 3 egg whites with 1 scoop protein powder of your choice and 1 tablespoon of unsweetened almond milk.  Cook in pan which has been sprayed with nonstick cooking spray on low to medium heat for 3 minutes on each side.  Serve topped with fresh fruit and agave nectar or maple syrup if desired. 

 

Homemade Protein Bars:  Here is a great recipe which IFBB Bikini Pro Natalie Pennington developed.

No-Bake Protein Bars
Ready in 40 minutes • Makes 6 servings

  • 2 cups quick cook oats
  • 1/2 cup natural peanut butter
  • 4 scoops vanilla protein powder
  • 1 tbsp ground flaxseed
  • 1/2 cup water
  1. Line a loaf dish with parchment paper.
  2. Using clean hands, kneed all ingredients in a large prep bowl.
  3. Spread dough into dish or pan, pressing down to flatten. Use a spatula smooth out the surface. Freeze for 30 minutes. Cut into six large bars. Serve and refrigerate the rest.

Optional ingredients:

  • 1 tsp cocoa powder (add it in the mix)
  • dried fruit
  • raw maple syrup or honey (drizzle on top of pressed dough you put it in the freezer)

Nutrients per serving: Calories: 310, Total Fats: 13 g, Saturated Fat: 2 g, Trans Fat: 0 g, Cholesterol: 25 mg, Sodium: 30 mg, Total Carbohydrates: 28 g, Dietary Fiber: 5 g, Sugars: 5 g, Protein: 22 g, Iron: 2