Summer is only 13 weeks away!!
February 20, 2011 by Deb · Leave a Comment
New Year’s resolutions have come and gone, and Summer is just 13 SHORT weeks away………….. This means we have just 13 weeks to really hone in our nutrition and training programs to hit Summer in peak swimsuit condition….Yikes!!!
It can’t be done by dieting alone. And as a matter of fact, DIETING Sucks! I’ve been there. Where its crunch time, where we’ve put off doing what’s needed to drop enough fat to look good before hitting the lakes for the Summer, or simply put those few extra pounds on from not being as active over our lovely Winter months.
Nothing is more stressful than being just a few weeks away from vacation or Summer and realizing you have not reached your desired weight-loss goals. So, I normally start 12-14 weeks out. And rather go on an extreme DIET (which I never do……because they don’t work), I alter my food program…..change things up a bit, eat healthier, workout HARDER… and throw in cardio-intervals as necessary.
One of my FAVORITE non-diet snacks for my sugar tooth is cottage cheese mixed with Greek yogurt and a few shredded almonds thrown on top. The cottage cheese absorbs the flavor of the yogurt, the almonds add crunch… and the whole snack curves your sweet tooth.
I eat this at least once a day on top of my other meals, because it’s that good. It also packs in some great PROTEIN, which helps curve your hunger! Now, if you’re not a fan of cottage cheese, I understand. I wasn’t either until I mixed it with yogurt. Give it a try you may be pleasantly surprised! This has become my favorite #1 healthy snack of all time.
The first step to reaching your Summer weight-loss goals is to PLAN now! Don’t look back at what you didn’t do, simply look forward and then kick it into full speed ahead! If you need some help, give me a call…….
I’d love to help you reach your goals by Summer!
Email me at: debfinnestad@aol.com to set up your first consult!
Train Hard & Expect Results,
Deb 
How many calories do you eat at the Fair?
August 18, 2010 by Deb · Leave a Comment
It’s Iowa State Fair time again in Des Moines. Every year people flock to the fair to see shows, the butter cow, livestock, and of course to see what is the new food on a stick! Last year it was salad on a stick……it didn’t really go over very well! When you can get a pork chop on a stick or salad, most people will choose the pork chop!
A day at the fair eating fair food can kill your diet. It shocks most people to see just how many calories are in their favorite fair foods. Sometimes people think they are making the best choices only to find out they are assuming that just because it’s turkey its healthy….WRONG!
Here is a list of some of the most common fair foods available. Check out what you eat and see how you FAIR!
Fair Foods
Item Amount Calories Carbs (g) Protein (g) Fat (g)
Corn dog 1 460 56 17 19
Cola 12 0z. 160 39 - -
Carmel apple 1 medium 270 56 2 4
Homemade Taffy ¼ pound 450 104 - 4
Roasted/Salted peanuts ½ cup 460 14 19 36
Corn-on-the-cob w/butter 1 piece 170 32 4 3
BBQ Sandwich 1 340 34 15 16
Beef Dog w/bun 1 250 18 10 15
Deluxe Hamburger 1 510 40 26 27
Funnel Cake 1 (6”) 280 29 7 15
Pepperoni Deep Dish Pizza 1 Slice 390 42 19 16
Soft Pretzel 1 medium 190 38 5 2
French Fries Large 450 57 6 22
Popcorn 4 cups 220 25 4 12
Ice cream cone 1 drumstick 225 23 4 12
Dippin’ dots Vanilla ½ cup 170 16 3 10
Dippin’ dots No sugar added-low fat ½ cup 123 13 3 6
Fried Twinkie 1 420 45 2 34
Fried Snickers 1 444 42 4 29
Cotton Candy 1.5 oz 171 45 - -
Smoothies (Berry) 1 cup 350 80 7 1
Smoked Turkey Leg 1 1,136 - 152 54
Brat w/ bun 1 804 28 36 60.5
Dill Pickle 1 32 8 - -
Kettle Corn 7 cups 490 70 3.5 12.3
Lemonade 1 cup 210 52 - -
Gyro 12 oz. 680 55 31 40
Snow-cone 1 540 132 - -
Fried Shrimp 10-12 pieces 555 36 35 30
Frozen Banana w/chocolate 1 240 53 2 4
Fried Oreo 1 cookie 98 11 1.3 5.7
Nachos w/cheese 9” plate 861 70 19 59
Fried Onion Flower 1 onion 1,320 140 16 72
Donuts Jumbo Twist 7.5 oz. 907 108.6 11 49
Root-beer Float ½ cup 111 20 1 3
Cinnamon Roll 1 730 114 14.5 24
Fudge 1.5 oz. 199 25 1 11
Frozen Yogurt in sugar cone 1 476 94 19 2
Malt 1 cup 690 85 13 33
Source: Calorieking.com (Fair foods)
How much time will you have to workout to burn those extra calories you took in at the fair?? Go to Caloriesperhour.com
Look up your favorite activity and then put your current weight in and how long you will do it, and it will tell you how many calories you will burn.
Example: Average 160 lb. person will burn only 138 calories walking on the treadmill at 3.5 mph. This means you would have to walk on the treadmill for 4 HOURS to burn off one turkey leg!! Yikes!!!!!
So enjoy the FAIR!!
Deb
The Best Diet Tip EVER
June 16, 2010 by Deb · Leave a Comment
Today’s post is going to be short, sweet and to the point.
That said, it may be the most valuable piece of dietary advice that I could EVER give you.
You see, last night around 9:30 PM while watching TV my appetite started acting up and I began to have some pretty intense cravings.
A couple minutes later, I found myself in the kitchen rummaging through the fridge, cupboards, and pantry looking for something to satisfy my hunger (yes, I’m human and I deal with cravings, too).
After scoping out what was available, I ultimately ended up eating some sliced steak and big portion of spinach. (Thank God Carol’s Éclair dessert was all gone!)
Do you know what stopped me from downing a bowl of ice cream or reaching for a bag of potato chips last night?
Simple. These foods aren’t in my house.
Do you want to end your struggle with late night snacking (with the wrong foods) and increase your dietary adherence ten-fold? Then here it is, the best diet tip I could ever give you:
Keep your house free of anti-diet food.
Simply put, if it’s not available, it’s not a temptation.
Do you find that having “off-limits” foods lying around is screwing up your diet? Let me know your thoughts!
Train Hard & Expect Results,
Deb
Host a healthy barbeque
June 1, 2010 by Deb · Leave a Comment
Phil Romans on flickr
1. Don’t Burn Your Burgers
Studies have shown that well-done and charred meat contains carcinogens that can increase your risk of cancer. Choose lean cuts, trim off excess fat and marinate meat before grilling.
2. Get Rid of the Six Pack
Beer and drink mixers are packed with calories. Instead of throwing back a six pack, try staying hydrated with plenty of H2O throughout the barbeque.
3. Just Add Veggies
Control the amount of meats and starches you eat by layering the grill with veggies, which are packed with disease-fighting flavonoids. Try kabobs with chicken, peppers, onion, squash and mushrooms.
4. Go Easy on Ice Cream Cones
Embrace the season with a fruit salad, sliced watermelon or grilled pineapple, and lightly dip it in dark chocolate. You’ll get a delicious dessert with antioxidants and fewer calories and sugar than ice cream
5. Serve Up Some Fish
A great alternative to meat, fresh fish like salmon and tuna are packed with heart-healthy omega-3 fatty acids and are low in calories. Add a squeeze of lemon and you’ve got a healthy meal.
6. Don’t Treat All Salads the Same
Potato, pasta and egg salads are high in saturated fats. Instead, fill your plate with fresh greens and veggies. You can try the pasta or potato salad, but limit yourself to a small portion.
7. Be Aware of Food Safety
Avoid food poisoning by thoroughly cooking meats and keeping raw and cooked meats separate. Keep cold foods stored in coolers with lots of ice until you serve them. If it’s above 90 degrees outside, don’t keep food out for more than an hour.
8. Play Games, Burn Calories
Barbeques don’t have to revolve around food, and we think it’s more fun when eating’s not the only activity for the day. Work up an appetite with a group bike ride, swim or backyard games.
Host a barbeque for your neighborhood or invite family; it’s a great way to have some summer fun and enjoy some healthy eating all at the same time! PS: Don’t forget the sunscreen!
Deb
Have you lost 16-32 pounds in 2010?
April 22, 2010 by Deb · Leave a Comment
Today marks the 16 week mark of 2010.
It is important to pull the bus over right now and be honest with yourself about how the first 16 weeks of 2010 went:
Do you have more energy?
Are you generally in a better mood?
If weight loss is one of your goals, have you lost 16 to 32 pounds (1 to 2 pounds per week)?
Are you getting more tone?
Are your clothes feeling loose/are you losing inches?
If you answered yes to at least 1 of these questions, then Congratulations! You are “in the game” and you should be proud of yourself.
If you answered no to all of the questions, then it is time to re-commit and change your approach.
“The definition of insanity is doing the same thing over and over again and expecting different results”. – Albert Einstein
Now is the time to alter what you are doing so that you can accomplish the fitness and/or weight loss results that you deserve. You and your health are worth investing your time and energy into to so make today your January 1st and start kicking butt!
Maybe you need some help? Here are some tips to get you going:
- Hire a personal trainer….I happen to know a few good ones at CrossTrain!
- Get a workout partner
- Sign up for REV
- Try a free workout class
- Increase intensity on the circuit
- Increase your weights….when is the last time you increased your weights??
- Sign up for Jump Start for help with your food
- Make appointments for your workouts and KEEP them!
- Eat more fresh fruits and veggies!
- Drink you WATER!
Now start TODAY and kick some Booty!
Train Hard & Expect Results,
Deb
How to tackle those Hotels breakfast buffets
April 19, 2010 by Deb · Leave a Comment
Cheryl one of my instructors at Crosstrain sent this wonderful tip as she travels for her job and thought this may help others who do too!
This is what she wrote:
While on a recent business trip my hotel offered the free breakfast buffet. Typically I will find at least one or two items that I am confident will fit into my calorie/nutritional goals. However on this trip I was faced with more questions and unsure what was my best option. My choice of waffles, mini yogurts full of sugar, donuts and pastries were at my disposal. Attempting to stick to my usual breakfast I searched for whole grains, fruit, and some type of acceptable protein. Finally realizing as consumers we must ask or speak up I asked the front desk if I could see the labels’ on some of the other potential choices. To my delight they were more than happy to escort me to the kitchen area to see for myself the calorie, sugar and fiber values of the breads and “generic brand packaged” oatmeal. Now I was set to go about my day knowing I started on the right foot without guilt!
Thanks Cheryl for the great tip!
Happy & Healthy Travels,
Deb
Creole Shrimp and Sausage Stew
March 22, 2010 by Deb · Leave a Comment
Super fast and healthy dish in 20 minutes or less!
Ingredients:
2 teaspoons olive oil
1 cup chopped green bell pepper
1 cup thinly sliced turkey smoked sausage (about 6 ounces)
1 teaspoon bottled minced garlic
¾ cup fat-free, less sodium chicken broth
1 (10-ounce) can diced tomatoes and green chiles, undrained (such as Rotel)
8 ounces peeled and deveined medium shrimp
1 (15-ounce) can organic kidney beans, rinsed and drained
2 tablespoons chopped fresh parsley
Heat a large saucepan over medium-high heat. Add oil to pan; swirl to coat. Add bell pepper, sausage, and garlic to pan; sauté 3 minutes or until bell peppers is tender, stirring occasionally. Add broth and tomatoes bring to a boil. Stir in shrimp and beans cover, reduce heat, and simmer 6 minutes or until shrimp are done. Sprinkle with parsley. Yield: 4 servings (serving size: about 1 cup)
Calories:191; Fat 6 g (sat 1.7 g, mono 2.7 g poly 1 g); Protein 21.3 g; Carbs 13.2 g; Fiber 3.5 g; Chol 97mg; Iron 2.9 mg; Sodium 694mg, Calcium 127 mg
Enjoy!
Deb:)
3 Delicious High Protein Recipes
March 14, 2010 by Deb · 1 Comment
Peanut Butter Ice Cream
1 cup lowfat cottage cheese
1 scoop Protein Vanilla
2 Tbsp Natural Peanut Butter
1/4 cup Almond Milk
1/4 tsp cinnamon
Blend ingredients together in a blender until a smooth consistency is reached. Pour into a bowl and place in freezer until frozen to an ice cream consistency.
Makes approximately 3 servings.
Cinnamon is added because research has shown it to be a very good blood sugar controlling spice. Natural Peanut Butter is full of monounsaturated fat, this can help lower total cholesterol and LDL (bad) cholesterol, plus raise HDL (good) cholesterol. If you want a little less peanut butter taste you can use 1 Tbsp of Natural Peanut Butter and it reduces the fat grams by 3 and calories per serving by 24. When the ice cream comes out of the freezer let it sit on the counter for 10 minutes or warm it up slightly. The ice cream will be harder than high sugar, high fat conventional ice cream because it doesn’t contain all that excessive sugar and fat.
Peanut Butter Bars
2/3 cup flax meal
2 scoops Protein Vanilla
4 Tbsp Natural Peanut Butter
1/2 cup Water
Stevia, to taste (approx: 2tsp)
Blend ingredients together in a bowl until it becomes a blob of dough. It will be somewhat sticky. Place the sticky dough into a small casserole or baking pan and smooth out into a flat level surface. Then put in the refrigerator to cool or you can freeze them if you prefer. Once cooled or frozen you can cut them up into bars.
Makes approximately (4) 2in x 4in bars.
If you would like a lower calorie bar and maybe less of a peanut butter taste you can modify the ingredients by using 2.5 scoops of Protein powder, 2 Tbsp natural peanut butter, 1/3 cup of water and 2tsp of Stevia.
This recipe is also rich not only in natural monounsaturated fats that can help lower total cholesterol and LDL (bad) cholesterol, plus raise HDL(good) cholesterol, but rich in Omega 3 fats because of the flax meal and Omega 3 fats that flax meal provides. You will consume about 2.5 gms of Omega 3 fats per bar.
Who Doesn’t Love Pudding??
Vanilla Cinnamon Pudding
2 scoops Protein Vanilla
1/2 tsp cinnamon
1 tsp Stevia
Enough water for desired consistency (about 1/4 of a cup)
Blend protein powder, stevia and cinnamon ingredients together in a bowl until it mixed well. Add a little cold water and mix it in. Keep adding a tiny amount of water and mixing well until your pudding reaches the consistency that you desire. Then put in the refrigerator to cool. Once cooled then enjoy!
Let me know if you try any of these and if you have any high protein snack recipes to share!
Deb:)
Tomatillo Fish Tacos
March 12, 2010 by Deb · Leave a Comment
Cook Time 20 minutes
Serves 4
Calories 230
Protein 13g
Total Fat 4.5g
Saturated Fat1g
Carbohydrates 33g
Dietary Fiber 3g
Ingredients
- 12 oz tortilla-crusted tilapia
- 4 hard tortillas
- 1/2 yellow onion, minced
- 1 jalapeno, minced
- 4 tomatillos, chopped
- 2 tbsp cilantro, chopped
- salt and pepper
Preparation
- Make tortilla-crusted tilapia or saute tilapia in a pan.
- In a bowl, mix together 1/2 of a minced yellow onion, 1 minced jalapeno, 4 chopped tomatillos, and 2 tablespoons of chopped cilantro.
- Season with salt and pepper to taste.
- Crumble the cooled fish in a bowl.
- Split cumbled fish between the four hard tortillas.
- Cover each with the tomatillo sauce, and serve.
Tomato and Chickpea Soup
March 5, 2010 by Deb · 1 Comment
Chickpeas are abundant in a number of health-promoting nutrients, most notably, folate, manganese, tryptophan, copper, iron, and healthy protein.
High folate and tryptophan content make chickpeas an excellent food choice for women of child-bearing age and people who have trouble getting restful sleep.
Experience the many health benefits of eating chickpeas through the following recipe for tomato and chickpea soup.
Makes about 6 servings
Ingredients:
1 can chickpeas, rinsed and drained
1 28-ounce can plum tomatoes (or any other variety of peeled and diced tomatoes)
2 ribs celery, finely chopped
1 onion, chopped
2 cloves garlic, minced
2 tablespoons extra-virgin olive oil
2.5 cups vegetable or chicken broth
Handful of fresh basil leaves (optional)
Sea salt and pepper
Directions:
1. In a large soup pot, cook celery, onion, and garlic in about 2 tablespoons of extra-virgin olive oil over low to medium heat – cook until celery and onions are soft.
2. Add chickpeas, tomatoes, and 2.5 cups of vegetable or chicken broth. Bring to a boil, reduce heat to low, cover with lid, and let ingredients simmer together for 10-15 minutes.
3. If you have fresh basil on hand, give leaves a rough chop, add them to the soup, and mix well.
4. Season with sea salt and pepper, mix well, taste, and adjust seasoning if necessary.
For an authentic Mediterranean feel, give the top of each bowl a light drizzle with extra-virgin olive oil just before serving. If you can tolerate high quality dairy, dust each bowl with a teaspoon of Parmesan cheese before serving.
Enjoy this nourishing tomato and chickpea soup with a heel of your favorite bread or grain dish.
Deb:)
