Healthy French Toast

Ingredients:

Ezekiel Bread

Eggs or egg whites

Cinnamon

Unrefined Coconut Oil

Blueberries or berries of choice

Instructions:

Fill up a bowl with about 1/2 of egg whites. Soak bread in the egg whites for 2 minutes, while your skillet is heating up. Add cinnamon and Stevia to the egg whites and bread.

Place 1 teaspoon of coconut oil in the skillet, and place soaked bread in skillet. Flip over after about 2 minutes to make sure its cooked through. Place finished french toast on a place, sprinkle with cinnamon, and place 1/2 cup of blueberries right on top. To sweeten, I used Cary's Sugar Free Syrup but you can eat it without it.

Each slice contains approximately 200 cals, 16 grams of protein, and 28 grams of carbs. 

Enjoy!

Watermelon and Mint Juice

Recipe:

Simply place 1 cup of fresh watermelon and a few leaves of mint into your mixer (I used the Vitamix) and blend! Place one leaf of mint as a garnish and enjoy this summer treat! Easy at that!

5 Foods to eat Everyday

Remember your New Year's Resolutions? No?

To be honest, I didn't even write any this year. My mother would be disappointed...

 Most of you have probably through you were doing "really good" on your new diets and workout plans until you stopped :).

So what is something you can do NOW? How would you like to start something today, and actually be able to keep up with it? Instead of going on a crazy 500 calorie a day diet, why not incorporate healthy foods into your every day life? Here is my list of 5 foods you can incorporate into your daily nutrition plan.  If you are not used to eating these foods, then add just one of these foods each day. Remember, each time you take a bite of food you are either nourishing or damaging your body. So be sure to nourish your body on a daily basis!

Here are the top 5 foods to add to your daily nutrition plan!

Are you getting your greens?

1)   Kale- this is my new favorite “green” food. It is so versatile! You can add it into your smoothies, sauté it as a side dish, or even make kale chips! It is full of vitamins such as A, C, K, and E. Kale has been shown to have antioxidant, anti-inflammatory, and anti-cancer properties. (1)

2)   Coconut oil- when cooking, it’s best to use an oil that will be able to withstand the high temperatures of cooking. Olive oil has a very low smoke point, which means it begins to break down during cooking and can produce toxic substances. Coconut oil has very high smoke point, meaning it can withstand high temperatures without breaking down. Because coconut oil is a super-healthy fat, it also helps us feel full for a longer period of time! I love using Kelapo Coconut oil- Here is a link to their website.

mmm....coconuts!

3)   Wild-Alaskan Salmon- not only is salmon delicious, but it contains the very important omega 3 fatty acids.  Omega 3’s help with heart health, memory, and can even promote fat loss (3). Salmon is also a high protein food, which will help you build muscle right after your workout.

4)   Blueberries- I love to add blueberries to my protein shakes or just eat them plain. Not only do they taste great, but they are full of antioxidants! They also contain vitamin C, vitamin K, manganese, and fiber. They have even been shown to have cardiovascular and cognitive benefits. (3,4)

5)   Water-  this last one isn’t a food- but it is so important I could not leave it out! Too many people rely on coffee, juices, and soft-drinks as their daily fluid intake. This is just not good enough. Water keeps us hydrated, helps us with body temperature regulation, and keeps our skin looking youthful! To spice up your water-add lemon or lime juice. If you want to be even more creative, your can infuse your water with different herbs.

References:

1)   Ambrosone CB, Tang L. Cruciferous vegetable intake and cancer prevention: role of nutrigenetics. Cancer Prev Res (Phila Pa). 2009 Apr;2(4):298-300. 2009.

2)   Basu A, Du M, Leyva MJ et al. Blueberries Decrease Cardiovascular Risk Factors in Obese Men and Women with Metabolic Syndrome. The Journal of Nutrition. Bethesda: Sep 2010. Vol. 140, Iss. 9; p. 1582-1587. 2010.

3)   Fish Oil: Dr. Hector Lopez, chief medical for Applied Health Sciences (speaking at the 10th annual ISSN conference in Colorado Springs)

4)   Krikorian R, Shidler MD, Nash TA et al. Blueberry Supplementation Improves Memory in Older Adults. J Agric Food Chem. 2010 April 14; 58(7): 3996-4000. 2010.

Contact me at LizaFitness7@gmail.com for a customized nutrition plan. Now is the time to get in shape and take control of your nutrition plan- what are you waiting for? 

Fat loss vs. Weight Loss Part 1

People often ask me, “what do I need to eat”? My first question to them is “what are your goals?”. If you are like most people, your goals have something to do with fat loss. Fat loss however, is not the same thing as weight loss. If you really wanted to just lose weight, you can do so by not drinking water all day and skipping a meal or two. But where does that get you? Those same 5 pounds that you may have lost will creep back up the very next day after you eat breakfast.

In our bodies, we have fat free mass and fat mass. Our fat free mass is composed of tissues such as muscle and bones. Fat mass, refers to the fat on our bodies and the vital fat that protects our organs.

Fat free mass is also known as metabolically active tissue, which means that it needs nutrients, blood, and water in order to stay active. This is the main reason why we want to feed that tissue with protein rich foods, and whey protein powder. By feeding the metabolically active tissue, you are also increasing your metabolism.

Therefore, in order to get than lean look that you want, you have to change your body composition from the inside. This does not mean just losing weight. This means increasing your fat free mass, and decreasing your fat mass.

Stay tuned for part 2- where I will be discussing how to actually accomplish fat loss, and keep it off!