Happy Earth Day!

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Today is a great day to think about what YOU can do to help your environment, not just today, but every day.

Here are a few quick tips:

-Ride your bike vs. using your car. You’ll reduce pollutions in the air & burn calories it’s a win-win!

-Recycle! Now a day it’s easier than ever to recycle: ALL plastics, cardboard, aluminum cans, glass containers & newspapers. I keep a bag in my kitchen & it’s amazing how quickly it fills up. To reduce the amount of waste you produce, buy products in returnable and recyclable containers and recycle as much as you can. The energy saved from recycling a single aluminum can will operate a television for three hours! If your community doesn’t provide containers for recycling, designate a bin in your garage for recyclables

 -Turn the lights out when you leave a room, and either unplug devices or use a power strip switch to keep devices from drawing excess electricity- This will save on the electric bill too ;)

-Cleaning Products- Avoid phosphates, sulfates and bleach, irritants can wind up exactly where you don’t want them-on your plate. Biodegradable and plant-based ingredients, particularly extracts of orange, rosemary and parsley, clear germs naturally.

-Avoid chemicals in foods. Not only are chemicals such as herbicides, pesticides & insecticides hazardous for our health, they are also toxic to our soil.

You will feel GREAT making the world a better place NOW & for generations to come!

To Your Health & Fitness,

Julia

 

 

Garden Veggie Stuffed Pita Pockets

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Eating a lunch full of fresh vegetables gives you enough energy to tackle the afternoon without stopping. This pita pocket recipe is packed with vegetables and nutrients. To prevent the bread from getting soggy, assemble your pita right before you eat it. Remember to refrigerate your deli sprouts, as they spoil quickly.

Ingredients

• 1 whole wheat pita, about 6 inches in diameter

• 2 Tbsp Hummus

• 2 Tbsp Yogurt Cheese or other low fat cheese

• 1/4 cup shredded or grated carrot

• 1/4 cup sliced mushrooms

• 1/4 cup sliced radishes

• 1/4 cup deli sprouts (such as clover, lentil, radish or fenugreek)

• 1 Tbsp unsalted sunflower seeds

Preparation

  • Cut pita in half. Divide hummus between two pita halves and spread on inside of each. Repeat with Yogurt Cheese.
  • Divide veggies between two pita halves and stuff inside each. Sprinkle sunflower seeds inside each pita half.
  • Serve immediately, or wrap up and take to go!

Keep it Right & Keep it Tight! Nutrition is half the battle! It’s all about incorporating food that’s packed with nutrients, tastes great and won’t contribute to the waistline ;)  

 

 

Nutritional Value

Calories: 331; 
Calories from Fat: 103g; 
Total Fat: 7 g; 
Saturated Fat: 2 g; 
Total Carbs: 45 g
; Fiber: 9 g; 
Protein: 16 g
; Sodium: 397 mg
; Cholesterol: 1 mg

Summerly Squash & Spicy Sweet Potatoes

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Spicy Sweet Potatoes

Ingredients

  • 3 large sweet potatoes, peeled and cut into 1-inch cubes
  • 1 tablespoon olive or canola oil
  • 1 tablespoon brown sugar
  • 1 teaspoon chili powder
  • 1/2 teaspoon salt
  • 1/4 teaspoon cayenne pepper

Directions

In a large resealable plastic bag, toss sweet potatoes and oil. Add remaining ingredients; toss to coat. Transfer to a greased 11-in. x 7-in. x 2-in. baking dish. Bake, uncovered, at 400 degrees F for 40-45 minutes or until potatoes are tender, stirring every 15 minutes.

Nutritional Analysis: Serves 8

One serving (3/4 cup): 149 calories, 2 g fat (.5 g saturated fat), 0 cholesterol, 164 mg sodium, 28 g carbohydrate, 3 g fiber, 2 g protein. Diabetic Exchanges: 1-1/2 starch, 1/2 fat.

 

Summerly Squash

Ingredients

  • 2 tablespoons vegetable oil
  • 1 small onion, sliced
  • 2 medium tomatoes, coarsely chopped
  • 1 teaspoon salt
  • 1/4 teaspoon pepper
  • 2 small zucchini, cut into 1/2 inch slices
  • 2 small yellow summer squash, cut into 1/2-inch slices
  • 1 bay leaf
  • 1/2 teaspoon dried basil

Directions

Heat the oil in a large skillet over medium heat. Cook and stir the onion about 5 minutes, until tender. Mix in the tomatoes, and season with salt and pepper. Continue to cook and stir about 5 minutes. Mix in the zucchini, yellow squash, bay leaf, and basil. Cover, reduce heat to low, and simmer 20 minutes, stirring occasionally. Remove bay leaf before serving.

 

Nutritional Information: Servings Per Recipe: 6 (Amount Per Serving 1/6 of recipe)

Calories: 65, Total Fat: 4.8g, Cholesterol: 0mg, Sodium: 395mg, Total Carbs: 5.4g, Dietary Fiber: 1.6g, Protein: 1.5g

Chicken Ratatouille

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This delicious heart healthy dish is loaded with vegetables and skinless chicken breasts, making it a low calorie, fat & salt one-dish meal.

1 large eggplant, cut into 1-inch pieces

2 medium zucchini, cut into 1-inch pieces

1 medium onion, chopped

3 garlic cloves, minced

1 Tbsp. olive oil

1 lb. cooked skinless chicken breasts, chopped

2 (14.5 0z.) cans stewed tomatoes

2 tsp. dried basil

1 tsp. dried oregano

2 tsp. salt

pepper to taste

In a large saucepan over medium heat, sauté onion and garlic in olive oil until tender. Add chicken, eggplant and tomatoes and bring to a simmer.  Cover and simmer for 15 minutes.

Add zucchini and seasonings. Simmer 10-15 minutes more until vegetables and fork tender.

Serves 4

Nutrition facts per serving: 186 calories; 4g fat; 7g carbs; 26g protein; 2g fiber

Energy-Boosting Veggie Wrap

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A great snack to refuel your muscles after your workout

1 large whole wheat tortilla

2 tbsp hummus

½ cup sliced avocado

¼ cup chopped bell pepper

1 tbsp chopped red onion

¼ cup mesclun mix

1 tbsp shredded carrots

Microwave tortilla for 30 seconds

Spread hummus onto tortilla and place remaining ingredients in the center.

Fold down the top and bottom and roll in the sides.  Cut in half and serve.

Nutrients Per Serving: Calories: 360, Total Fats: 14g, Saturated Fat: 2g, Trans Fat: 0g, Cholesterol: 0mg, Sodium: 200 mg, Carbohydrates: 39g, Dietary Fiber: 11g, Sugar: 4g, Protein: 12g

Turkey Veggie Meatloaf

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A much healthier version of our classic American favorite

 

In this meatloaf the fatty ground meat was replaced with lean ground turkey.  Rolled oats were used as a substitute for the fast digesting white bread crumbs, yet by adding a rainbow of veggies the moistness and flavor are not sacrificed.

1 ½ lb. ground turkey breast

½ red bell pepper, diced

¼ onion, diced

½ cup spinach, chopped

1 egg

½ cup oats

  1. Preheat oven to 325
  2. Put all ingredients in a medium boil and combine.  Mold into a loaf shape and place in the middle of an 8 x 8 square pan.
  3. Bake for 1 hour or until cooked through.

 

This is one of my favorite dinners and tastes great as a left over ;) Enjoy and let me know what you think!

Nutrients per serving:

Calories: 213, Total Fat 4 g, Saturated Fat: 1 g, Trans Fat: 0g, Cholesterol: 122mg, Sodium: 109 mg, Total Carbohydrates: 9g, Dietary Fiber: 2g, Sugars: 1g, Protein: 36g, Iron: 2mg

Join us for our next Boot Camp series! Begins June 13th. Two locations: Walsigham Park & Redington Shores. Space is limited and classes will sell out! Hold your spot NOW:

http://totalbodyresults.com/category/boot-camp-registration/

“Clean” Nachos

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You can make most any dish “Clean”. This means you can pretty much create a meal that would usually be high in calories, salt, sugars and replace these ingredients with fresher healthier options that taste amazing! We do this all the time! In fact, if you would like me to clean up ANY dish for you send it over! We can call this the “Clean” dish Challenge! Bring it on ;)

“Clean” Nachos

Prep: 20 minutes Bake: 13 minutes

5      7- to 8 inch whole wheat flour tortillas or 4 ounces baked (unsalted) tortilla chips (about 5 cups)

1      15-ounce can black beans, rinsed and drained (No salt added or low sodium)

Nonstick cooking spray  (optional)

¾ cup chunky salsa

1 cup shredded reduced-fat Colby and Monterey Jack cheese (4 ounces of each)

¾ cup roasted red sweet pepper strips or fresh red pepper cut into strips

Thinly sliced green onion

Chunky salsa (optional)

Avocado- Great healthy fat! (optional)

2 to 4 tablespoons sliced pickled jalapeno chile peppers chopped (optional)

Light sour cream (optional)

  • Preheat oven to 425 F.
  • If using whole wheat tortillas, lightly coat both sides of tortillas with cooking spray. Cut each tortilla into 6 wedges. Place wedges in a single layer on an ungreased extra-large baking sheet. Bake for 8-10 minutes or until lightly browned and crisp, turning once halfway through baking. Tortilla wedges will continue to crisp as they cool
  • Meanwhile, in a medium saucepan, combine beans and the ¾ cup salsa; cook and stir over medium heat until heated through.
  • On an extra-large ovenproof platter, arrange tortilla wedges or chips in one or two layers, overlapping slightly. Spoon bean mixture onto wedges or chips. Sprinkle with cheese, roasted red pepper, and chopped jalapeno peppers.
  • Bake 5 minutes or until cheese is melted. Sprinkle with green onion. If desired, serve with sour cream, additional salsa and additional jalapeno pepper.

This clean dish packs in 11 grams of fiber & 15 grams of protein!

Enjoy! Remeber Nutrition is half the battle! You can enjoy great tasting meals that are actually good for you!

Spinach is a superfood!

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Popeye relied on spinach for muscle power, but eating spinach might also be the reason why he never needed eyeglasses.  According to the USDA, one cup of cooked spinach provides the highest amounts of lutein and zeaxanthin – the antioxidants most noted for preventing vision loss – among vegetables.  If your eyes get blurry from sitting in front of a computer all day, experts say boosting your daily diet with lutein-rich foods, such as spinach, may help save your sight.

 

 

 

 

More benefits from spinach:

Iron — Spinach is an excellent plant-based source of iron, yielding 35% of your daily needs in just one cup of it cooked. Iron is an essential component of hemoglobin, which transports oxygen from the lungs to all the cells of the body. This is essential for the production of energy (energy is a big deal!) for all the groups of cells in the body as well as for the contraction of muscles. Flood your system with the mineral needed for oxygen utilization.

Antioxidants — Researchers have discovered and isolated 13 different phytonutrients found in spinach that function as antioxidants and anticancer compounds. Nutrition researchers have been so impressed with spinach’s flavonoid content that they have even made spinach extracts to be used in controlled studies. A recent study found that one of these plant chemicals actually instructs prostate cancer cells to deconstruct.

Calcium & phosphorous — Bone building calcium and phosphorous are important for all of us — both the growing youth and as adults to maintain the density and strength of our skeletal system. Eating one cup of cooked spinach fulfills one quarter of your daily calcium needs and a tenth of your phosphorous needs. Also, the beneficial ratio of calcium to phosphorus of 2:1 is helpful for your bones because too much phosphorous can cause an overly acidic state, leading to excreting minerals from the bones into the blood (as is the case with a diet high in animal products).

Heart health nutrients — A true cardiovascular superfood, spinach is an excellent source of blood-flow promoting and elasticity generating vitamin C, as well as the powerful antioxidant, vitamin A. These two powerful nutrients (one water soluble that works in your fluids and one fat soluble that protects cell membranes) work together to help prevent cholesterol from becoming oxidized and narrowing and hardening the arteries. Magnesium and potassium are also in spinach and have been shown to stabilize blood pressure, another risk factor in heart disease. When given to hypertensive animals in a laboratory setting, spinach was able to produce a blood pressure lowering effect within two to fours hours.

Spinach also contains omega 3 fatty acids that can reduce inflammation (fish oil is not the only answer!) and tryptophan, (nearly a fifth of your daily requirements) which is a protein that helps with sleep. What is NOT to love? In just one cup of this cooked wonder vegetable you get all the benefits above.

I put spinach in EVERYTHING!!! Check out some of my favorites below:

Spinach & Egg white omelet:

I use one whole egg and 1 cup organic liquid egg whites.  

-Spray & heat pan

-Scramble egg & whites together

-Pour in pan

-Add 2-3 cups spinach *A small amount of Organic parmesan cheese tastes great too

-After it is no longer liquidy, flip to create an omelet

-Flip one more time if needed & serve

 

Green shake: I drink 32 ounces of green smoothie every morning and I can’t tell you what it does for me. I’m stronger, my body is running cleaner, white teeth, clear skin, even better vision! They are delicious. Don’t knock it till ya try it.

My favorite green shake recipe:  

1 cup water

1 cup mango (Organic fresh or frozen)

1 frozen banana

1-3 cups spinach

Blend well — add additional water if needed

For more green smoothie recipes, check out our done-for-you 21-Day Belly Blast program!

http://totalbodyresults.com/category/21-day-ab-challenge/

Spinach salad: Try adding dried cranberries, sliced almonds, grilled chicken and a nice poppyseed dressing — Drew’s dressing is the best. Find Drew’s at your local health food store.

Sauté it: Add some olive oil, garlic and lemon juice and cook for two minutes.

Spinach & Mushroom pizza: Check out the recipe at: http://totalbodyresults.com/mushroom-and-spinach-pizza-2/

Do you have a favorite healthy spinach meal idea? We would love to hear it below!

To your best body!

Julia

Skinny for spring – Tips to get in shape for swimsuit season

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Skinny for spring – Tips to get in shape for swimsuit season

Get skinny by spring and feel confident about picking out that new swimsuit. Total Body Results trainer Julia Zammito can help you get those tight abs and lean body for the season through exercise, diet tips and other hints.

Nutrition is an easy and critical way to get flat abs. People count calories without realizing that calories alone will not get them the body they desire.

• Reduce sugars in foods and try not to have more than 12 grams of sugar per serving. Beware of high sugar commonly found in juices and sodas.

• Beware of sodas because these drinks bloat you with all their chemicals, processed ingredients, high fructose corn syrup and aspartame. Sodas can account for more than 800 calories each day. Our bodies can’t process all the artificial ingredients, so it stores it, contributing to abdominal fat that is impossible to get rid of except through rigorous exercise. Diet sodas are no better because artificial sweeteners also contribute to bloat and counteract that perfect, flat stomach.

Avoid processed foods for a flatter stomach & healthier you!

• Reducing sodium is also critical to a lean, tight body. In order to lean out, reduce bloat and overall shrink your body, people should have no more than 1,500 mg of sodium per day. Read labels. It’s easy to go over your daily allotment in a single meal.

 

Exercise is essential to getting that swimsuit body. One must sweat to burn the necessary calories, so both cardiovascular and resistance training are both important. Come to boot camp or get a workout buddy to help keep you accountable and motivated. Fitness programs help provide professional guidance, motivation, and can correct one’s form to get the most out of the workout and prevent injuries. Boot camp also keeps workouts fun and interesting so you don’t get bored with your workouts. Here are a few basic exercises you can do at home:

• Plank – This basic move works the whole core as well as strengthens the core and shoulders. To do a plank, lie face down then prop your body up on your toes and elbows and forearms in an isometric position. Keep your back neutral and flat, squeezing your body and breathing. Hold this pose for 30 seconds to a minute.

• Bicycles – Lie on your back with your hands behind your head near your ears with your elbows out to open up your chest. Lift your knees so your feet are off the ground. Reach with your elbow to touch your opposite knee while your other leg hovers almost parallel to the ground without dropping it. Squeeze your abs and obliques, then switch so the other elbow reaches for the opposite knee. Do 20 reps.

• Squats – Stand with your feet shoulder-width apart. Squat with a flat back, buttocks out, like you’re sitting in a chair. All the weight should be in your heels, and your knees should not go beyond your toes. You can add weights to make it harder. Do 20 reps.

Other tips include hanging up your bathing suit in your bedroom or bathroom for motivation and to help visualize your goal. Get a fake tan because it will make you feel better about yourself, more confident, and look tighter and leaner.

Start your Skinny for Spring program TODAY, and come to any of Total Body Result’s NINE boot camp sessions a week. Classes are now offered Monday through Friday at 6 a.m.; Saturday at 9 a.m.; and Monday, Wednesday and Thursday at 5:30 p.m.
Reserve your spot in the next FREE class by visiting the link below:
http://www.pinellasbootcamps.com/pinellas-boot-camp-registration.html

Zammito, CPT and National Fitness & Figure Champion is the owner of Total Body Results and runs nine fitness boot camps a week. She is a real-world fat loss expert. She is available to speak to your clubs, organizations, offices and meetings. To schedule a meeting, call (727) 709-3854 or e-mail info@pinellasbootcamps.com. For a free trial class at her Indian Shores location, visit www.totalbodyresults.com.

Spaghetti Squash Bolognese

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Spaghetti Squash Bolognese
Ready in 30 minutes & makes 4 servings.

• 1 medium (2 lb) spaghetti squash
• 1 tbsp olive oil
• 1 medium onion, diced
• 1 ½ lb extra-lean 97% ground turkey
• 1 25-oz can spaghetti sauce *Try to find no salt added or low sodium

1. Cut spaghetti squash in half lengthwise and use a spoon to scrape on seeds. Place upside down in a microwave-safe baking dish, add about ¼-inch water and cover with plastic wrap. Microwave for about 8 minutes or until a knife slips easily into squash.

2. Meanwhile, in a large skillet add oil and onion and let sweat over medium heat until onion turns translucent. Add turkey and let cook, periodically chopping into crumbles with spatula. Add spaghetti sauce and heat through.

3. To serve, use a fork to scrape spaghetti squash out of shell and pour meat mixture over it.

Nutrients per serving: Calories: 440, Total Fats: 10g, Saturated Fat: 2g, Trans Fat: 0g, Cholesterol: 83 mg, Sodium: 740mg: Total Carbohydrates: 43g, Dietary Fiber: 8g, Sugars: 23g, Protein: 44g, Iron: 2mg

I love using squash! It’s a healthy alternative to pasta, fills you up, its loaded with nutrients and hits the spot especially on colder days! Oh, and its super easy! Enjoy!

To Your Success,
Julia

“First you must change your mindset, then your diet and exercise… In that order.”
–Bob Harper Biggest Loser Trainer

Our Current Boot Camp Series is underway and kicking some booty!! Register for your FREE session NOW at: http://www.pinellasbootcamps.com/pinellas-boot-camp-registration.html

Score a healthy touchdown with these Super Bowl snacks

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Super Bowl recipes!

Homemade fresh salsa

Ingredients:

One large tomato (about 8 ounces), seeded and chopped

Three green onions with green tops, chopped

½ red pepper, diced

½ green pepper, diced

1/3 cup packed chopped fresh cilantro

Dried oregano and basil, dash of each

1 tablespoon fresh lime juice

1 tablespoon seeded and chopped jalepeno

Two cloves garlic, minced

1/2 teaspoon sea salt

Optional: add some chopped mango or peach for a different taste

Directions:

Combine all the ingredients in a bowl; mix well. Leave about 30-60 minutes to set in all the flavors.

(Offer organic blue chips with it)

Homemade grass-fed beef BBQ meatballs

Ingredients:

1 lb. of grass-fed beef

½ cup of ground flax seeds

¼ cup wheat germ

5 cloves of garlic

½ onion, finely chopped

2 cage-free eggs, beaten

1 cage free egg white, beaten

Sea salt & pepper for seasoning

8 ounces of organic BBQ sauce

½ cup organic grape jelly

Directions:

Mix all the meatball ingredients together in a mixing bowl. Roll into 2-inch meatballs and place on a cookie sheet coated with olive oil spray. Bake at 375-degrees for 25-30 minutes. In a separate mixing bowl, combine the BBQ and grape jelly. Pour the BBQ mix into the slow-cooker and add cooked meatballs to the cooker and keep it on low. Let the BBQ mixer absorb into the meatballs.

Have toothpicks handy for easy eating. This is a hit!

Homemade red pepper hummus

Ingredients:

2 cans of chickpeas – drain and rinse (zero sodium is the best. You can find these at the health food store)

6 cloves garlic, minced

4 tbs. of tahini

3 tbs. of fresh lemon juice

2 tbs. fresh parsley

1 red pepper, finely chopped

¼ cup of olive oil

¼ tsp. sea salt

¼ cup of water

1 Tbsp. of olive oil for heating and browning the garlic

Directions:

Place the garlic in a skillet with the tbsp. of olive oil and brown over medium heat, about 3-5 minutes. In your food processor or blender, add all the ingredients except only add 1 cup at a time of the chickpeas (add the next cup once the first cup is mashed). Process until the hummus is creamy and smooth. Great for vegetable trays.

Hearty chocolate chip cookies

Ingredients:

½ cup whole-wheat flour

¾ cup all-purpose flour

¼ tsp. baking soda

¾ cup light brown sugar

¼ tsp. sea salt

4 tbs. organic butter, melted

2 egg whites, beaten

1 tsp. vanilla extract

½ cup semisweet chocolate chips

Directions:

Preheat oven to 350-degrees. Spray cookie sheet with olive oil spray or line with parchment paper. In a medium bowl, whisk flour, baking soda and sea salt. In a large bowl, whisk together the egg whites, organic butter, and vanilla; stir in the brown sugar until smooth. Gradually add in the flour mixture and mix well. Stir in chocolate chips. Make 1-inch dough balls and place on the cookie sheets about 2 inches apart. Bake for 10-12 minutes.

Add lean-cut meats, lots of vegetables, and beans to the biggest traditional dish of “Chili” for Super Bowl Sunday.

Intercept empty calories, sugar, and fat by making these better-for-you alternatives to the classics. With tasty food like this, you won’t even miss the guacamole, ranch dip, or pizza and you certainly won’t miss those extra pounds!

To Your Success,

Julia

Chicken parmigiana

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Chicken parmigiana
Ready in 40 min. or less & makes 4 servings.

• 1 egg
• 1 cup wheat germ (I actually use Oat Bran)
• ½ cup olive oil
• 4 chicken breasts
• 6 tomatoes, chopped
• 1 can (28-oz) tomato purée (I prefer the no-salt added)
• ½ cup shredded part-skim mozzarella cheese (you can also use soy or rice cheese)

1. Preheat oven to 350° F.

2. Beat egg in a wide-mouthed bowl and set aside.

3. Pour wheat germ onto a plate and heat olive oil in a large skillet over medium-high heat. Dip each chicken in egg, then coat with wheat germ before placing in skillet. Cook until browned on one side (about 5 minutes), then flip and repeat.

4. In the meantime, combine tomatoes and tomato purée and pour a little into a 9” x 13” oven-safe pan.

5. Remove chicken from oil, shaking slightly to drain and place on top of tomato mixture and bake for 15 minutes or until cooked through. Remove from oven, sprinkle cheese over top and bake for 5 more minutes or until cheese has melted

Nutrients per serving: Calories: 340, Total fats: 12g, saturated fat: 3g, trans fat: 0g, Cholesterol: 89mg, Sodium: 225mg, Total carbohydrates: 27g, Dietary fiber: 6g, Sugars: 15g, Protein: 39g, Iron: 4mg

Pair with a salad or veggie and you have a fantastic, delicious, healthy, fast dinner!!

Food Journal Shown To DOUBLE Weight Loss Efforts!

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If you were to ask anyone who is trying to lose weight how many calories they eat each day or how long they spend exercising, chances are overwhelming that the answer would be grossly underestimated. People are very poor judges of calorie count or portion size when working toward a weight loss goal.

Most will indicate they eat very little when in reality they are taking in 20 to 40% more calories than anticipated, more than enough to sabotage their efforts. Another common mistake is the belief that since they are exercising regularly, they can consume more to compensate. The only way you can accurately gauge caloric intake and energy expenditure is to keep a daily log or journal to prevent excess calories and ensure successful weight loss.

Keeping a Food Journal Can Double Weight Loss The results of a study published in the American Journal of Preventive Medicine demonstrates that despite our best intentions, most people grossly underestimate portion sizes and calories eaten when they don’t measure their food. The researchers found that the more detailed food records that were kept by study participants, the more weight they lost. Those with the most meticulous recordkeeping lost twice as much as those who kept no track at all. And they were able to keep the weight off as long as they continued to record in their journal.

Food Journal

Keep an Accurate Food Log: Be Honest With Yourself It isn’t that people are trying to be dishonest with food tracking, as they are only hurting themselves. The problem is we like to snack between meals or grab a few jelly beans, a small piece of chocolate or a sugary power drink with the thought it won’t make a difference. Those calories add up and at the end of the day you could be adding several hundred calories to you total. Keeping a handy journal where you record every bite of food before it goes in your mouth can help you stay on track. Here’s why:

Provides a True Understanding of Portions and Calories: When you’re forced to account for every calorie you eat, you quickly gain an underst

anding of portion sizes and the type of foods that pack on the calories (processed snacks, baked treats and fried foods), compared to fresh vegetables that you can eat in almost unlimited quantities.

Record Your Food Before You Eat: The most important part of the program is to always record the food or drink and portion size before you consume it. This will give your mind the time to understand the caloric impact of your food choice and possibly you’ll decide that you don’t need to eat now and can wait until your next meal.

Remove the Emotional Element of Eating: We all eat for different reasons. Some people are emotional eaters, while others use food as a social event to entertain or maintain a family unit. These occasions are a guarantee that you’ll overeat if you don’t record your food ahead of time. Plan your meal before the event or meal begins and stick to your plan.

We spend a lot of time working with our boot campers on nutrition components to ensure that they get serious results. Throughout my 13 years as fitness professional I have seen firsthand the power of a food journal. Based on our Food journal checks we can align our participant’s nutrition up with their goals, patterns and food likes.

New Year New You Boot Camp Series Begins Mon. Jan 2nd!

Register NOW at: www.totalbodyresults.com

Healthy Lentil Soup- Perfect For a Cold Day!

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There may be nothing better than a warm kitchen on a cold day. This easy clean recipe will hit the spot and provide plenty of healthy leftovers.

Ingredients:
1 quart chicken stock *Low Sodium
1 quart water2 cups red lentils – rinsed

1-2 T olive oil
2 strips of Kombu (sea vegetable)
2 onions
3 cloves garlic
5 carrots
4 stalks celery
1/2 pound potatoes
1 rutabaga
2 zucchini
1 28 oz. can diced tomatoes (No salt added)
3 teaspoons sea salt

Pinch of each of the following:
Cumin
Bay leaf
Dried or fresh parsley
Oregano
Thyme

Instructions:
Bring first 5 ingredients to a boil and allow to cook for 45-60 minutes.
Chop together onions garlic cloves, carrots, celery, potatoes, rutabaga and zucchini.
Add vegetables into the pot.
Add 1 can diced tomatoes
Add salt, cumin, bay leaf, parsley, oregano and thyme
Serve piping hot with warmed whole wheat bread.

ENJOY!!!

*Make your own soups to keep the sodium level down and ensure its full of pure real food.. Nothing processed and no chemicals.

Beach Boot Camp

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Boot Camp

Next 4 week Boot Camp Program May 16th!! Register NOW to hold your spot… Space is limited and spots fill up fast! Go to http://www.pinellasbootcamps.com/pinellas-boot-camp-registration.html for more information and to register for your FREE class!

New Times for Summer! Monday through Friday 6:00 – 7:00 am, Monday, Wednesday & Thursday 6:30 – 7:30 pm, & Saturday 8:00 – 9:00 am.

Register for your FREE class now!

The next Grocery Store Tour will be Tuesday May 24th at 5:30 pm at the Publix on Walsingham Rd. & 131st in Largo. This valuable service is complementary. Please RSVP to ensure small group interaction.
Don’t Miss Out!

No-Cook Protein Bars

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No-Cook Protein Bars


Cooking Spray
1 ½ cup dry oatmeal
2 scoops chocolate whey protein powder
2 tbsp flaxseeds
1 cup nonfat powdered milk
¼ cup all natural peanut butter
¼ cup water
1 tsp vanilla
½ cup raisons (other dried fruit may be used)

1. Lightly spray an 8-inch square pan with cooking spray
2. In a large bowl mix oatmeal, whey powder, flaxseeds and powdered milk
3. In a separate bowl, whisk together peanut butter, water and vanilla. Add the peanut butter mixture to the dry ingredients and stir to form a sticky dough. Stir or knead in the raisins or other dried fruits.
4. Using wet hands or a spatula, spread the mixture evenly into the prepared 8-inch pan. Freeze for 1 hour
(or refrigerate overnight) until mixture is firm enough to cut. Cut into 9 squares.

Wrap individually and store in your refrigerator to grab on to on your way out the door!

Healthy BBQ Tips

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With summer here and July 4th this weekend, there will of course be BBQ Parties. But with so many Barbecues to go to, how can you stay in shape? There are usually lots of carbohydrates and meats on offer, which can be hard to avoid. Read below to be in the know of how to prepare and enjoy a Healthy BBQ!

Choose lean protein: Lean meats, such as, chicken, fish, turkey, bison, and sirloin, provides less calories, saturated fat and cholesterol than high fat meats, such as dark meats, hot dogs, and full fat hamburger meat. Vegetable & meat skewers are excellent!

-Ground extra lean organic turkey & Veggie burgers are a great substitute for hamburger meat!

- Choose whole grain buns. Whole grain products have more fiber than white bread. Try Arnold Sandwich Thins which have 5 grams of fiber and only 100 calories!

*The Surf & Turf in Belleair Bluffs has great all-natural & lean selections as well as a variety of hard to find meats and done for you options that are ready to go right on the grill!

Skip the potato and pasta salad: Traditionally made potato and pasta salad are loaded with calories and fat. They provide excess calories in the form of carbohydrate without any fiber, which may cause drops in blood sugar, making you feel lethargic and irritable an hour after you eat them.
Cole Slaw, 1 cup: 400 calories, 20 grams of fat
Potato Salad, 1 cup: 430 calories, 24g fat

Instead, make a big salad mixed with all your favorite veggies. Spinach and rocket lettuce are in season. Or throw some sliced vegetables on the grill – asparagus is also in season and grilles very nicely.

Go for healthy organic snack foods: If you have been on our Grocery Store tour, you know exactly what I’m talking about! Eating an Organic snack vs. a regular product does not have the same negative effect on your health or body. This is because anything Organic does not contain trans fats, preservatives, and extra calories from all the crap. You will be surprised by how great these options taste! Publix or the local Health Food Store have great selections.

Reconsider the hot dog: Especially avoid processed meats with nitrates like hot dogs, and bratwurst, which are some of the worst offenders when it comes to HCAs. Look for nitrate-free hot dogs or ones made from grass-fed beef or veggie dogs if you do choose to indulge.

Choose your alcohol wisely: When it comes to alcohol, some choices are better than others. So, if you want to have a drink in the shade and you are a beer -lover, try low-carb beer. Otherwise, chilled white wine is always yummy or vodka and crystal light tastes great, especially when it is blended with some ice!! Be careful of mixed drinks – a margarita or pina colada have about 300 calories! You have to walk for 3 miles to burn that off.
*Crystal Light does have a new product line without artificial sweeteners!

Don’t forget to hydrate: Alcohol plus sun can equal headache and dehydration. Therefore, it is important to drink adequate water when the sun is hot, especially if you are drinking alcohol. Drinking 6-8, 8oz glasses of water every day is great for your skin, helps regulate bowel function and will prevent dehydrations, so don’t forget to DRINK UP!

When you’re done eating get out and play! It will help you from mindless munching!

Have a Wonderful & Safe 4th of July!

To Your Success,
Julia

Stop the Cravings with this Baked Apple Recipe!

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The key to satisfying a sweet tooth or sugar craving is to trick your mind by indulging in something that tastes so good it could be bad! Sugar is an addiction- I know because I have been there. Growing up we were not allowed to have any sugar which led to an ongoing battle with sweets. Over the years I have gained control by giving myself healthy treats that taste delicious! The great news is once you stop eating processed sugars your body will not want them anymore!

If you like apples, and who doesn’t, you will love this baked apple recipe. It is so easy and effortless to prepare. This recipe is good enough to serve to company!

These have cinnamon on top which I love too!

Ingredients:
Four medium baking apples
1/4 cup raisins
1/2 cup unsweetened apple juice

Directions:
Preheat the oven to 375-degrees. Wash and core the apples. Pare a strip from around the tops of each apple and discard. Place the apples in an 8-inch-round or 8-inch-square baking pan.

Put 1-tablespoon of raisins in each apple. Pour the apple juice over the apples and cover the apples with foil. Bake for 20 minutes. Remove the foil; baste the apples with the juice. Bake another 20 minutes, or until apples are fork-tender. Serve baked apples warmed or chilled. Recipe makes four apples, or four servings.

Nutrition information per serving (1 apple):

Calories: 124
Fat: 1g
Cholesterol: 0mg
Sodium: 2mg
Carbohydrate: 32g
Dietary Fiber: 4g
Protein: 1g
Diabetic Exchanges: 2 Fruit

Enjoy!

Your Fitness & Nutrition Coach,
Julia

“Bad habits are easy to start, but they make your life miserable. Good habits are hard to start, but they make your life wonderful.”

Mashed Cauliflower Recipe- A Great Alternative To Mashed Potatoes!

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Many of you know I’m not a fan of actual recipes, for myself that is. I’m not fond of all the complicated gibberish and directions and would rather eye it & make it up myself. It’s definitely a patience thing! I do however get use out of my measuring cups and tablespoons as they ensure proper portion sizes. I did a cauliflower mash the other night and it was yummy!!

My variation was simply to steam the cut cauliflower, mash it and add a pinch of pepper and a baby bit of Smart Balance Organic buttery spread. Works for me! However, below is a more detailed version! Enjoy!

A great alternative to mashed potatoes!

Serves 4
Mashed cauliflower tastes similar to mashed potatoes but with fewer carbs. Top with chopped herbs and grated cheese if you like.

 

Ingredients
1 medium head cauliflower, trimmed and cut into small florets (about 6 to 7 cups)
1 to 2 tablespoons extra virgin olive oil (Try low-sodium organic vegetable or chicken broth too)
Sea salt and ground black pepper to taste

Method
Bring a large pot of salted water to a boil. Add cauliflower and cook until very tender, about 10 minutes. Reserve 1/4 cup of the cooking liquid and then drain well and transfer cauliflower to a food processor. Add oil and reserved water, 1 tablespoon at a time, and puree until smooth. (Or, mash cauliflower with a potato masher). Season with salt and pepper and serve.

Nutrition
Per serving (about 5oz/155g-wt.): 110 calories (80 from fat), 9g total fat, 1g saturated fat, 0mg cholesterol, 330mg sodium, 8g total carbohydrate (3g dietary fiber, 3g sugar), 3g protein

Clean Eating Recipe Challenge!

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Clean Eating Recipe Challenge!

We at Total Body Results believe that eating “Clean” is absolutely essential in attaining and maintaining a healthy body and healthy lifestyle. You may have heard us rave about Tosca Reno’s “Eat Clean Diet” – a book that discusses the “what, why, and how” of eating clean and we know many of you have jumped on this healthy lifestyle change with us.

Eating Clean is a very simple concept of eliminating prepackaged and highly processed foods/ingredients from your daily diet, along with eating fresh fruits and veggies, complex carbs, and lean proteins in 5-6 small meals per day.

Now, we are challenging YOU to give us your best clean eating recipe! Whether it’s breakfast, lunch, or dinner, tell us how to make a delicious dish WITHOUT chemicals, preservatives, and other highly processed ingredients. The participant with the best recipe will win one free Beach Boot Camp or Personal Training Session!

Please submit your entry by March 27th

Stuck on recipe ideas? Try using one of your favorite regular recipes and “clean it up” by replacing the processed ingredients with fresh ones!

Here’s an example of a delicious clean-eating recipe loaded with nutrients and can be eaten for any meal:

Anytime Quinoa Salad

2 cups of Quinoa, rinsed

4 cups water

1 red pepper, chopped

1 green pepper, chopped

1 cucumber, seeded and chopped

1 can chick peas, rinsed

1 lemon, peel finely chopped and juice saved

1 cup cherry tomatoes, halved

1 cup raisins

½ cup cilantro, chopped

½ cup chives, chopped

¼ cup extra virgin olive oil

pepper to taste

cumin to taste

  1. Boil the quinoa in water for 15 minutes, until tiny white spirals appear on the grains of quinoa. Drain and let cool.
  2. Stir in extra virgin olive oil
  3. Add the fresh-squeezed lemon juice and chopped lemon peel
  4. Mix in the peppers, cucumbers, chick peas, tomatoes, raisins, cilantro, and chives
  5. Add pepper and cumin to taste

We hope that gives you an idea of a delicious clean-eating recipe!

Good Luck and Happy Cooking!

Your Fitness and Nutrition Coach,

Julia

P.S. To register for your FREE Beach Boot Camp session, click the link below and register now:

www.PinellasBootCamps.com

Come and join us for a fat burnin’, calorie churnin’ workout with other people who have the same goals as you! It’s fast, it’s fun, and it works! Our Bring on Spring 4 week program begins this Monday March 15th! Be sure to register now as spots fill up VERY fast this time of year!

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