Slim and Strong

See the pounds dropped in May!

2013-05-21T13:28:00.001-04:00

The April/May Slim & Strong Session was incredibly successful. Participants really put their mind to eating clean and attending the 12 workouts. The results show the effort and dedication.

Here are the winners of the AM session. The winner is always determined by most body fat lost AND muscle gained.

1st: Helen
Weight loss: 6.2 lbs
Body fat lost: 4.3%
1.8 pounds of muscle gained
8 pounds of pure fat lost

2nd: Blake
Weight gained: 3.2 lbs
Body fat lost: 3%
Muscle gained: 7.2 lbs
4 lbs of pure fat lost

3rd: Amy L.
Weight lost: 3 lbs
Body fat lost: 3%
1. 6 lbs of muscle gained
4.6 lbs of pure fat lost

Here are the winners of the PM session:

1st: Lorraine
Weight loss: 5.4 lbs
Body fat loss: 3%
Muscle gained: 2.7 lbs
8.1 lbs of pure fat lost

2nd: Kristen
Weight loss: 2.2 lbs
Body fat loss: 2.8%
2.6 lbs of muscle gained
4.8 lbs of pure fat lost

3rd: Becca
Weight loss: 4 lbs
Body fat loss: 2.9%
1 pound of muscle gained
5 lbs of pure fat lost

There have never been so many participants that lost more than 2% body fat in a month, so you guys keep rocking on! Congratulations to getting closer to having the body that makes you happy!

Ready to change your body for good? Join us! The June/July session starts soon:

June AM Session:
Meets Mondays/Wednesdays/Fridays at 6.30pm at Complete Body & Spa, 301 E. 57th Street (2nd Ave)
12 sessions, $350

June PM Session:
Meets Mondays/Thursdays at 6.30pm at Stepping Out Studios, 37 W. 26th Street (between Broadway and 6th Ave).
9 sessions, $270
Sign up here

Do you know how to burn body fat?

2013-05-20T13:19:00.003-04:00

Do you know what foods tell your body to burn body fat?
Do you know what foods make you fat and unhealthy?
Did you know that fruit can make you fat and raise your trigylcerides?
Did you know that no matter how much you exercise, you may never see your muscles if your diet isn't on track?

www.yourdailyworkout.com

Well, if you don't know the above, chances are you're wasting your time in the gym. It's time you learn what works. 80% of any fat loss is the result of a fat loss diet. Come to my nutrition workshop and in an hour you will learn everything you'll ever need to know about how to take your body from flab to fab.

Learn what foods stimulate fat burning, fill you up, and what foods create disease. Learn how to put meals together, how to eradicate sweet cravings, improve your digestion and get great, clear skin. And, walk away with a plan that will help you drop 10 lbs in the first month. No crash dieting necessary.

Tuesday, May 21st at 6.30pm-7.30pm
Stepping Out Studios, 37 W. 26th Street (between Broadway and 6th Ave), 9th floor
Fee: $25

Sign up here

I look forward to seeing you!

Cheers, Ariane

Wedding Season: How not to gain weight

2013-05-18T17:28:00.000-04:00

It's wedding season. Not that going to a wedding means you can forget about all your clean eating habits and gorge to celebrate, but it's definitely a challenge to stick to your routine when others have a say in what ends up on your plate. New Beauty Magazine interviewed me for tips on how to keep it together during wedding season:

Wedding Season: How to Not Gain Weight

Credit: Thinkstock

It’s officially wedding season! While we can’t wait to let loose and celebrate with our friends and family, we’re not looking forward to what the wedding cakes and open bars will do to our waistlines, especially those of us on a diet. Luckily, there’s still a way to partake in the merriment without sacrificing your figure.

When it comes to eating…Let’s be honest, when we’re at a wedding we want to be able to fully celebrate the occasion and indulge in the food served. But to keep your figure, they key is to eat a low-carb diet that’s high in vegetables a few days before the wedding. “That way, when you eat starches and sugar at the reception you will need very little to feel full,” says New York personal trainer, nutritionist and founder of the Brooklyn Bridge Boot Camp Ariane Hundt. Then, eat a low-carb diet for the next few days after the wedding too.

“As a general rule, make sure that for every high-carbohydrate meal you eat, you eat at least two clean meals that include only veggies and protein because you want to burn off the overload of sugar and carbs,” says Hundt.

Another insider secret is to rev up your metabolism with a good workout prior to an indulgent meal. “This will create a greater metabolic demand and may use some of those extra calories in a positive way,” says UFC FIT fitness and nutrition expert Mike Dolce.

When it comes to drinking…We know that alcoholic beverages aren't the best for our waistlines, but it’s hard to resist with an open bar. Skip the fruity cocktails that are loaded with sugar and opt for clear liquors like tequila or vodka. Choose red wine instead of white wine because it’s lower in sugar. Champagne is also a good, festive option.

When it comes to exercising…Don’t use being out of town as an excuse to stop exercising. “You can create a mini routine by combining cardio like climbing the hotel stairs, jumping jacks and running in place with strength training exercises like push ups, tricep dips on the side of the bed, step ups on the bed, lunges, squats and ab work.” Just remember to warm-up.

Take your favorite workout DVD with you and do it in your hotel room when you have a little downtime. “If you’re the type that craves the motivation of a personal trainer or the group fitness environment, purchase an at-home workout program and take it on the road with you to ensure you never lose momentum while working that beautiful body,” says Dolce.

The Brooklyn Bridge Boot Camp DVD can help you burn around 800 calories! All you need is a set of resistance bands—they come with the DVD and they’re easy to pack.

Another high-intensity DVD option is UFC FIT. “It contains high-intensity, full body workout routines for torching calories and building strength, even while on the go or traveling,” says Dolce.

If you’re a fan of barre workouts, Physique 57 now has workouts available online. You’ll be all set with a computer, a mat or pillow, a set of three or five pound weights (a water bottle will work too) and a sturdy chair.

Here's the original article:

THANK YOU!

2013-05-17T20:09:00.003-04:00

One Million Hits on this blog! Whohooo!

I want to thank you for reading, sending me your questions, emailing me your comments and for letting me know that the information I put out there is helpful in your endeavor to get slim and strong.

When I started writing this blog 5 years ago I simply wanted to share some helpful tips to my participants in my Slim & Strong program, but over time it became a great platform to share information with just about anyone interested in wanting to get lean, fit and healthy.

It's thrilling to see so many people reading the blog every day. I want to thank you for taking the time to learn something new every day that gets you closer to who you truly want to be.

I'll leave you with a few of my favorite inspirational quotes that I have pinned up around my desk and apartment. I hope you too find them inspiring.

Cheers, Ariane

How to clean up your 'clean eating' even more!

2013-05-16T13:45:00.000-04:00

Ariane, after being done with my exams I have much better focus to plan my meals and workouts. Here's my food journal thus far. I hope I'm on the right track. Please let me know your suggestions. Thanks, Leslie

Wednesday:

AM Workout. 2 mi run/ arms with bands).

Breakfast: Protein shake (almond milk & a few strawberries)

Snack: green apple w peanut butter

Lunch: healthy choice steamer

Dinner: spaghetti squash w/ tomato sauce

Thursday:

Breakfast: green apple w peanut butter

Snack: snack cup of cottage cheese

Lunch: leftover spaghetti squash w/ tomato sauce

Dinner: protein shake (almond milk and a few blueberries) & broccoli w/ a sprinkle of cheddar

Friday:

Breakfast: scrambled eggs

Snack: green apple w peanut butter

Lunch: cottage cheese and mini chicken and mushroom pie.

Dinner: pizza & wine

Sunday:

3 mile run and arm workout w bands

Breakfast: protein shake (almond milk and a few blueberries

Snack: string cheese

Dinner: turkey chili with a few nacho chips

Monday:

Breakfast: asparagus frittata

Snack:green apple w peanut butter

Lunch: turkey chili with a few nacho chips

Dinner:protein shake (almond milk and a few blueberries

http://www.tumblr.com/tagged/running%20woman

Hi Leslie,

thanks for sending your food diary! You’re doing really well.

A few things to consider:

Is a protein shake enough for your for breakfast? Liquids are not filling as they don’t require digestion, so perhaps it's better to have the apple with protein first and the shake later.
The healthy choice steamer bag of veggies is great. Make sure you steam it outside of the plastic bag as the plastic can leach toxins into the veggies. Make sure you add some protein here.
Your spaghetti squash dinner is missing protein. Either have a shake before the meal if you won't have protein for dinner. Or have it as dessert later. Or, add some chicken or three turkey meatballs.
I like that you ran after you had pizza and wine for your cheat dinner. That way you make sure the many carbs you had don’t get stored as body fat but get burned off. You also made sure you ate clean meals after the cheat meal, further ensuring you’d burn off the carbs you ate.
Make sure your dinners are starch-free. Nacho chips with chili at night is quite heavy, so make sure you balance that out the next day.
Also, you may not want to have two cheat meals two days in a row. It can contribute to fat storage if you overdo it on the carbs without working them off.

Other than that - love your protein options. Just add more fibrous veggies. Load up on those guys as they're nutritional freebies!

Kickass job so far! Keep at it!

ariane

What's for Breakfast? Muffin Tin Fritattas

2013-05-15T13:15:00.003-04:00

One of my Slim & Strong participants, Donna, has been making these delicious looking mini fritattas for breakfast. I felt inspired and gave them a whirl this weekend. It was raining pretty much all Saturday. While my dog Remi kept busy with her big bone, I kept busy making breakfast while listening to the rain coming down on the roof. I love the rain when I'm in the woods.

I bought white button mushrooms, onions and spinach and picked up some locally made parmesan cheese, made from goats milk. I have been pretty much dairy-free, but when it comes to fritattas, a little parmesan goes a long way.

Here's the recipe:

Ingredients

12 eggs
Goats milk parmesan, shredded
1 container of white button mushrooms
1 large onion
3 handfuls of spinach
2 garlic cloves
salt, pepper, curry powder, thyme
coconut oil/coconut oil spray

Heat the oven to 350 degrees and set the rack in the middle. Coat a muffin tin (I used one with 6 large muffin forms) with coconut oil spray (I get mine at Trader Joe's. Olive Oil is fine as well) and set it aside.

Dice the onion and garlic and saute in a pan in 1 teaspoon of coconut oil (or olive oil) until they are golden brown. Add the diced mushrooms and sauté until soft and then add 3 handfuls of spinach. The spinach will wilt very quickly, so you can turn down the heat and let the veggie mixture sit.

In a bowl whisk up the 12 eggs with salt, pepper, curry powder and thyme.

Divide the onion-mushroom-spinach mixture evenly into the 6 muffin tins. Fill each well evenly with the eggs, sprinkle some grated parmesan on top (you can skip that part if you want to save on fat and dairy), and then place it in the oven for 25-30 minutes.

The fritattas will get puffy like a soufflé, but will deflate once you take them out of the oven. Let them cool on a rack and then run a knife along the outside of the fritattas to get them out. Serve warm or keep in the fridge. Take them to work or eat on the run.

Naturally, you can use any veggies you like and experiment around. Feta cheese and goat cheese are delicious cheeses to use. Broccoli, red peppers, leeks, artichoke hearts, or zucchini are tasty veggies to combine.

Enjoy!

A tasty snack with a kick: Avocado Egg Salad

2013-05-14T13:53:00.002-04:00

I love eggs. I have three eggs for breakfast every day. If I don’t eat eggs for breakfast I’m not quite as satiated and it catches up with me later in the day. On the weekends I sometimes make egg salad and put it on Trader Joe’s totally delicious Raisin Rosemary Crisps. It's a perfect snack.

Here’s a recipe for a very simple egg salad that’s got a little something to it: avocado and curry powder. Give it a go and enjoy as a high-protein, low-carb afternoon snack.

Ingredients:

4 hard-boiled eggs
½ -1 large avocado, cut into small cubes
1 tablespoon Greek yogurt or low-fat mayonnaise, or you can skip this entirely (I don't use this, but the original recipe calls for it)
1 teaspoon curry powder

Mix all ingredients until you like the consistency and then spread on the crackers.

Enjoy!

P.S. You can have about 22 of those crackers as that's only about 30grams of carbs!

The Paleo Diet: How do I get started?

2013-05-13T11:31:00.000-04:00

The Paelo Diet is making a big comeback. Cross-fit gyms across America are promoting it, food delivery programs are adapting their menus to the Paleo way of eating, and many athletes swear by it as the way to get and stay lean. My diet is very much along the same lines in that I don't eat grains, dairy, beans, and try to avoid sugar. I preach very similar ideas to my clients and participants who want to lose fat and become healthy.

http://spatterson3.blogs.plymouth.edu/files/2013/02/caveman.jpg

The Paelo Diet is also called 'The Caveman Diet' because it includes the foods our ancestors ate about 10,000 years ago as hunters and gatherers. Way before the industrial revolution, they relied on proteins from meats and fish and carbohydrates from fruits and vegetables. Their diet was devoid of grains, dairy, beans and anything processed. This is pretty much the way we eat during our first week of Detox and Slim & Strong, when you want to eliminate all the known allergy-inducing foods and allow your digestive tract to heal, your body to shed lots of water weight and fat.

The Paleo way of eating calls for eating protein from meat, fish, eggs and seafood. The carbohydrates come from root vegetables, fibrous greens, nuts and fruits. Healthy fats allowed are coconut oil, olive oil, avocados and nuts. The diet is devoid of processed foods, sugar, anything artificial, alcohol and dairy, soy products and legumes including peanuts. There is mounting research showing that grains contain anti-nutrients that can wreak havoc on your digestive tract. Grains don't benefit your digestive tract. They're typically excreted as they were taken in because they contain lectins (which can stimulate antibody formation in your body, causing allergies and disease), phytates (can bind to minerals and block absorption), and gluten (which can affect even gluten-tolerant people by causing inflammatory bowel issues). These anti-nutrients can be highly irritating to your digestive tract.

What benefits can you expect when eating the Paleo way? Just as with the Slim & Strong eating plan and our Detox plan you can expect to drop several pounds of water. For every gram of carbohydrate you eat, you hold on to 3-4 grams of water. That excess bloat is shed and makes you lighter, reduces bloat in the face and stomach and fingers. You will also notice that sugar cravings disappear within 2-3 days. Your digestion improves rapidly due to the high amount of fiber and reduction of processed foods. Also, expect a reduction in inflammatory signs, such as breakouts, headaches, joint pain, fatigue, exhaustion. Expect better memory, concentration, great skin and energy throughout the day.

The best way to go about changing your diet is to eliminate certain food groups in stages. Start with cutting out all sugar and processed food for one week. Then, eliminate grains, then dairy.

The only thing about the Paleo Diet I don't agree with is the amount of fruit. Fruit is high in fruit sugar and for anyone looking to lose fat and get lean, an overload of fruit is a bad idea. Stick to green apples and berries as your fruit sources and you'll ensure a low fructose sugar intake. Also, dairy is not part of the Paleo Diet. I have come a long way from eating lots of cheese and yogurt in my vegetarian days to now avoiding it, other than a little in my coffee. I'm feeling much much better for it and highly recommend you give a non-dairy week a go to see for yourself.

The great news with the Paleo Diet is that you don't have to count any nutrients. As long as you stick to the proteins and veggies you'll keep your body in fat burning mode.

Ready to see all the amazing things you can eat? Check out this recipe treasure chest!

Check out the Endive Salmon Poppers:

Makes a snack or side for two. This recipe also makes an excellent appetizer.

Approximate preparation time: 15 minutes

Ingredients

1-2 heads endive
4 oz smoked salmon
1/2 red onion, minced
1/2 avocado, sliced
sea salt (optional)
freshly ground black pepper
olive oil

Instructions

Wash and separate endive leaves.
Top with smoked salmon, red onion and avocado.
Sprinkle with sea salt and freshly ground black pepper to taste, and drizzle with olive oil.

These fruits and veggies are loaded with pesticides!

2013-05-12T17:35:00.000-04:00

Every year the Environmental Working Group releases a shopper's guide to pesticides in fruits and vegetables. Why should you care about that? Your fruits and veggies, unless bought organic, contain loads of pesticides and chemicals which are toxic to your brain. In fact, the Environmental Protection Agency lists 90% of fungicides as cancer causing. Also, 60% of herbicides are considered carcinogenic. That's bad news because you are constantly consuming these toxins, but your body doesn't have the ability to break them down. Rather, it stores them in your fat tissue and accumulates.

So, buying organic is key, especially when it comes to the following fruits and veggies, which have the highest pesticide levels. Make sure you buy the following organic:

Apples
Cucumbers
Grapes
Celery
Cheery Tomatoes
Hot Peppers
Potatoes
Sweet bell peppers
Summer Squash
Collard Greens
Strawberries
Peaches
Nectarines
Spinach
Kale

The following are among the safest to be bought non-organically since they have the lowest pesticide load:

Asparagus
Cantaloupe
Grapefruit
Mushrooms
Sweet peas
Onions
Kiwi
Eggplant
Cabbage
Sweet Potatoes
Mango
Pineapple
Avocado

Which snack is worse: Greek Yogurt or a KitKat bar?

2013-05-11T16:00:00.000-04:00

Of course you're going to say the answer is obvious, but it actually isn't.

In my nutrition workshop I often suggest grabbing a non-fat or low-fat Greek yogurt as a snack. Most delis around town sell Fage yogurt. Chobani is so popular, they even opened a store in Soho. Greek yogurt is a staple in Trader Joe's fridges. It is true that Greek yogurt is a great source of protein, but it also comes with a decent amount of lactose, which can stimulate insulin. So, be mindful when you choose dairy as a snack. Too much dairy can stall fat loss.

Non-organic dairy can also have hormonal effects when eaten in excess, which is another barrier to staying in fat loss mode. Many people react with skin breakouts when they eat dairy, especially around the chin area. Others have digestive issues and become bloated, distended and gassy because they can't handle the lactose. Not uncommon because we are the only adult 'animals' that eat lactose. All other animals drink milk only as babies, so it's no surprise that we stop producing the enzyme lactase that helps break down and digest the lactose as we become adults.

Back to my original question of which is the better snack. Many people think that yogurt is a healthy food. That's true for the most part. However, when you grab flavored yogurts, make sure you check the label and get a reality check. Take Chobani's yogurt with honey, for example. Almost every week someone asks me if it's ok to eat flavored Greek yogurt.

My answer is that it's not a fat loss food. Even if a label says 'low-fat', 'natural', 'organic', it doesn't mean it's a fat loss food. You need to look at the sugar content on the label. This one has 20 grams of sugar. While it has 16 grams of protein, which is the perfect amount for a snack, the 20 grams of sugar will signal your body to store fat. So, skip the flavored yogurts and make your own by adding protein powder or a few oats or nuts. Or, add a few berries on top and enjoy. You'll save about 15 g of sugar.

Some yogurts are so bad that you're actually better off eating a candy bar. Let's use a Kitkat bar as comparison. It has 21grams of sugar. That's 5 teaspoons.

Check out the sugar content of the following yogurts:
Yoplait Key Lime Pie: 90 calories, 10 grams sugar
Yoplait Strawberry Whips!: 140 calories, 21 grams sugar

Yoplait Original Blueberry Yogurt: 170 calories, 27 grams of sugar
Stonyfield Farm Fat-Free French Vanilla: 130 calories, 24 grams of sugar
Breyer's YoCrunch Vanilla Yogurt with M&Ms: 200 calories, 30 grams of sugar
Activia Probiotic Yogurt Strawberry: 100 calories, 10 grams sugar

When eating yogurt, buy plain Greek yogurt, which has about 90 calories and 7 grams of sugar (that is natural lactose from the milk). Greek yogurt is also significantly higher in protein, which balances out the impact of carbs on your blood sugar.

Don't waste your money on probiotic yogurts, such as Activia by Dannon, which claim to improve your digestion and boost your immunity. The amount of sugar in the yogurt would undo any benefit the probiotics would have. Plus, the marketing claims were proven to be false and Dannon settled a class action suit for false advertisement and had to pay up to 45 million to consumers. Here's another lesson to consumers. Read your labels and see beyond the marketing claims. They've been created by a team of skilled marketing people who know just how to sell you stuff but they don't have your best health interests at stake.

Eating at Whole Foods? Don't get fat!

2013-05-10T17:53:00.001-04:00

I sometimes run to Whole Foods between private clients to grab breakfast or a snack. I am always taken aback by the options they have at the breakfast bar. You can choose from cinnamon buns, pancakes, French toast, stuffed toast with banana and strawberries, turkey sausage, bacon, turkey bacon, eggs made with cream, egg sandwiches on white bread, lots of yogurt that you can load up with cereal, granola, syrup, nuts and brown sugar. And, let's not forget the oatmeal that is also loaded with bananas and strawberries. You would think that a place called "Whole Foods" would offer just that: Whole Foods.

I hope you do realize that even though Whole Foods prides itself on selling high quality foods, not all of them are organic. Not everything you buy at Whole Foods is good for you. Just because the French Toast is organic, doesn't mean it's healthy for you. It's still loaded with an insane amount of carbs and fat. The oatmeal is no longer good for you if you choose to add cereal, granola, brown sugar and dried fruit on it, but it will actually raise your blood sugar instantly, leaving you hungry an hour later and your body in fat storage mode. Keep in mind that just because the labels say 'organic', 'healthy', 'whole grain', 'natural', 'non-GMO', and 'vegan' or 'vegetarian', it doesn't mean that these foods will help you get lean and healthy. There's a big difference between eating healthy and eating for fat burning. So-called healthy foods can be loaded with tons of sugar and carbs, such as orange juice, low-fat flavored yogurt, cereal, granola, fruit... all are high in carbs and not fat burning foods. But, if you choose lean and green you'll always eat healthy AND stay in fat loss mode.

Next time you go to Whole Foods, figure out how many of the breakfast options you see are actually fat loss foods. I choose the scrambled eggs with a slice of turkey bacon and add a few veggies from the salad bar, such as broccoli, peppers and mixed greens. End of story. There isn't much more to choose from. Or, in the Winter I get slow-cooked oatmeal with a little bit of the low-fat yogurt (It's not Greek, unfortunately, so low in protein) and a few nuts sprinkled on top. That's about it for the options I discovered. The rest might be "whole foods", but for sure not fat loss foods.

Be a smart consumer and read your labels. Don't believe the marketing that's on labels but read the backside of boxes and make sure you know what goes in your mouth. There's a fat chance that if you just go by the organic or natural label, you have a few extra pounds to loose because of the overload of carbs you take in.

And I'm left wondering why Whole Foods can't sell fritattas, omelets, poached eggs, veggie scramble, high-protein pancakes. Do customers perhaps not even want this?

Here's a great article on how to read nutrition labels. Learn it so you can make smart decisions.

12 Moves. 7 Minutes. Discomfort: You're done!

2013-05-09T14:38:00.001-04:00

You know I'm a fan of interval training. Working your muscles while your heart rate is increased is just about the most effective way to build muscle while burning fat. The New York Times posted a 12-move workout yesterday that takes only 7 minutes and I thought it was just in line with what we preach and practice. So, here it is. Give it a whirl. Yes, you do have 7 minutes. Right now... Kick some ass because you're going to feel soooo good when you're done!

Here's the article:

The exercises should be performed in rapid succession, allowing 30 seconds for each, while, throughout, the intensity hovers at about an 8 on a discomfort scale of 1 to 10, Mr. Jordan says. Those seven minutes should be, in a word, unpleasant. The upside is, after seven minutes, you’re done.

Exercise science is a fine and intellectually fascinating thing. But sometimes you just want someone to lay out guidelines for how to put the newest fitness research into practice.

An article in the May-June issue of the American College of Sports Medicine’s Health & Fitness Journal does just that. In 12 exercises deploying only body weight, a chair and a wall, it fulfills the latest mandates for high-intensity effort, which essentially combines a long run and a visit to the weight room into about seven minutes of steady discomfort — all of it based on science.

“There’s very good evidence” that high-intensity interval training provides “many of the fitness benefits of prolonged endurance training but in much less time,” says Chris Jordan, the director of exercise physiology at the Human Performance Institute in Orlando, Fla., and co-author of the new article.

Work by scientists at McMaster University in Hamilton, Ontario, and other institutions shows, for instance, that even a few minutes of training at an intensity approaching your maximum capacity produces molecular changes within muscles comparable to those of several hours of running or bike riding.

Interval training, though, requires intervals; the extremely intense activity must be intermingled with brief periods of recovery. In the program outlined by Mr. Jordan and his colleagues, this recovery is provided in part by a 10-second rest between exercises. But even more, he says, it’s accomplished by alternating an exercise that emphasizes the large muscles in the upper body with those in the lower body. During the intermezzo, the unexercised muscles have a moment to, metaphorically, catch their breath, which makes the order of the exercises important.

Source: New York Times, May 9th, 2013: The Scientific 7-Minute Workout

If you eat like crap...

2013-05-09T05:17:00.000-04:00

I found a great fitness and health page on Facebook to subscribe to, called Fitness Goddesses. They post some very clever pictures and motivational quotes. Here's one I wanted to share with you. Perfect for your fridge or to pin on your pantry. Or, wherever you store snacks that shouldn't even be there in the first place.

Take good care of your body. Feed it well so you can look great and feel great. The connection is an obvious one, just as soon as you clean up your diet for about 3 days. You won't want to go back to feeling lethargic, tired, and out of shape. I promise.

Happy Thursday!

Ariane

8 Yummy High-Protein Snacks

2013-05-07T16:47:00.001-04:00

Snack time is usually the meal when people stumble over their clean eating. Putting protein and veggies together for meals is easy, but how do you create small portable meals that still pack a protein punch and keep the body fat burning?

Here are 8 of my favorites:

Chocolate Muesli

Mix 1 cup of unsweetened almond milk with 1/2 cup of oats (not instant), add 1 scoop of chocolate protein powder and 10 walnuts and 10 almonds in a container. Stir until everything is mixed up well and then let it sit in the fridge overnight. Ideal for breakfast or a snack.

Greek Yogurt Parfait

Take 1 cup of non-fat Greek yogurt (plain) and add 20 berries and sprinkle with oats or roasted nuts.

www.myrecipes.com

High-Protein Banana Pancakes

These you can make as snacks to go in a tupperware container. They also make great afternoon snacks if you crave a little something sweet. Mix 4 egg whites with 1/2 cup of cottage cheese (low-fat), 1/2 cup of oats and 1/4 teaspoon of baking powder. Add 1/2 mashed banana and mix it all together. Cook in a pre-heated pan with a little bit of coconut oil until golden brown. Top with fruit.

Peanut Butter Chocolate Banana Protein Shake

This one's a winner if you want to skip the Starbucks line at 3pm and do yourself something good. Mix 1/2 banana (frozen) with 1 teaspoon peanut butter and 1 cup of unsweetened vanilla almond milk. Add 1 scoop of chocolate protein powder and 5 ice cubes. Blend and enjoy!

Hard-boiled eggs: Boil a few over the weekend and then keep them in the fridge peeled in a storage container. Take them on the go as a snack or cut them up and put them on a slice of bread as a protein sandwich with a slice of lean turkey.

Turkey, Beef or Salmon Jerky:

I love the Trader Joe's Jerky. Make sure you buy the low-sodium versions and ensure they're free of MSG, a flavor enhancer that makes you puffy and can cause headaches. Also avoid the teryaki flavoring as that's usually loaded with sugar.

Eggplant Chips:

Here's a simple recipe. When I make them, I first spread the slices of eggplant on a cooking tray that i lined with paper towel and sprinkle the eggplant with salt. That way it draws the excess water out of the eggplant and they bake much crispier. I keep them on the paper towel for about 10 minutes before I bake them on a cookie sheet. To add protein, dip in Greek yogurt (plain, non-fat).

www.epicurious.com

Apple & String Cheese:

When on the run, grab an apple from the street vendor and 2 low-fat string cheese from the deli. You'll get about 10g of protein with about 20grams of carbs. Perfect for a snack.

What are your favorite high-protein snacks?

Coconut Oil: Good or bad for you?

2013-05-06T12:47:00.003-04:00

I've been asked a lot about coconut oil lately, so I'm sure you might be curious to find out as well whether coconut oil is healthy for you or not.

Coconut oil is among the healthiest fats you can eat. It has antiviral, antibacterial and antifungal properties. Yes, it is a saturated fat and even though we have been told for years to stay away from them, this type of saturated fat - a medium-chain fatty acid - is actually used by your liver for energy because it's broken down so quickly but doesn't give you an insulin rise. It also boosts your immune system and helps your digestion.

If you've been cooking with canola oil, nut oils, soybean or safflower oil - all polyunsaturated fatty acids, you might be doing more harm than good. These oils can become rancid quickly and they create large amounts of free radicals in your body. That means you're aging faster, create inflammation and it can thicken your blood. Also avoid cooking with these oils because omega-6 fatty acids when heated can produce toxic chemicals and turn into trans-fats and our balance of anti-inflammatory omega-3s can be thrown off by too many pro-inflammatory omega-6 fatty acids.
Coconut oil, if kept at room temperature, may not become rancid for at least a year.

Coconut oil has been associated with quite a few health benefits. It's good for your heart and thyroid and provides your body with energy it can use. Some people use coconut oil on their skin as either makeup remover or moisturizer. Or, put it on a cut or infection and notice the healing benefits.

Lastly, eating coconut oil has been associated with weight loss as it can boost your metabolism and thyroid temporarily.

I cook my breakfast eggs in coconut oil or add it to my Nutribullet shakes when i'm feeling extra hungry. I also have started to put it on my skin as moisturizer.

I hope you'll try experimenting cooking with coconut oil and see the benefits for yourself.
Here are a few great brands:

And here's a delicious protein shake. Ideal for in-between meals because the coconut oil will keep you full. Don't have this right after your workout as too much fat will slow down the absorption of protein into your muscles.

Chocolate Banana Coconut Protein Shake

1 heaping spoon of chocolate protein powder (Bluebonnet
or Vega Sports Performance
or Jay Robb
are my faves)

1 teaspoon dark cocoa
1/2 frozen banana
1.5 cups almond milk (vanilla unsweetened)
4 ice cubes
2 tablespoons coconut oil

Blend it up and enjoy this icey treat!

Meat Loaf. Yeah, but not what your momma makes!

2013-05-05T21:28:00.003-04:00

I never liked meatloaf growing up. My mom would make some kick-ass burgers (or Buletten, as my German readers will say) and I loved those. Meatloaf, however, was boring to me. Perhaps because it was a chunk of meat with no beginning and no end. I guess my meatball addiction was created early on. Meatloaf was just exciting as a rockstar, but not as a meal. Anyways, a while ago I was introduced to a meatloaf unlike any other I've ever tasted and my friend Greg calls it "Not your Momma's meatloaf". No joking. This one is very easy to make and is quite delicious. It has some spice to it from the sweet and spicy sausage and the cayenne pepper, while it's loaded with veggies. Make sure you buy the leanest meat possible to cut down on the fat.

Ingredients:

3 Tbs. unsalted butter
3/4 cup finely chopped onion
3/4 cup finely chopped green onion, white and green parts
1/2 cup finely chopped carrots
1/4 cup finely chopped celery
1/4 cup minced red bell pepper
1/4 cup minced green bell pepper
2 tsp. minced garlic
salt to taste
1 tsp. freshly ground black pepper
1/2 tsp. white pepper
1/4 tsp. cayenne pepper
1 tsp. ground cumin
1/2 tsp. freshly grated nutmeg
3 eggs, well beaten
1/2 cup ketchup
1/2 cup half-and-half (milk works too)
2 lbs. lean ground beef sirloin
12 oz. sweet italian sausage meat
3/4 cup fine fresh bread crumbs

Directions:

Preheat oven to 375 degrees.

Melt butter in a heavy skillet, and add the onion, green onions, carrrots, celery bell peppers and garlic. Cook, stirring often until moisture from the vegetables has evaporated,10 minutes. Set aside to cool; then refrigerate, covered, until chilled, at least 1 hr.
Combine salt, black pepper, white pepper, cayenne, cumin, nutmeg and eggs in a mixing bowl and beat well. Add ketchup and half-and-half. Blend thoroughly.
Add chuck, sausage and bread crumbs to egg mixture. Then add chilled vegetables and mix thoroughly with your clean hands, kneading gently for five minutes.
With damp hands, form mixture into an oval approximately 17 by 4-1/2 by 1-1/2 inches, resembling a loaf of bread.
Place loaf in a baking dish into which it will fit comfortably. Place in oven and bake 45-50 minutes. Let meatloaf rest 15 minutes before slicing. Serves 6 to 8.

This recipe is reproduced from food.com , where you can find thousands of other recipes.

A Sunday Workout: Can you make it through this killer routine?

2013-05-04T08:22:00.001-04:00

Have you ever noticed that your workouts affect your appetite?

It's no secret to those training for an endurance event, such as a marathon, that their appetite increases. I've seen many clients train for marathons and half marathons and they didn't actually lose weight. Quite the opposite. In many cases they are so much hungrier and try to combat hunger with carbs that they may even end up gaining weight. Plus, the more endurance training you do without the counterbalance of strength training, the more muscle you can lose, which slows your metabolism. That's why cross-training is key during endurance training times. Cross-training is any type of training that counter-balances what you do to get ready for your event. You have to keep the muscle on your body to stay strong, keep your metabolism up, and to keep your body fat percentage low. You want to be light for an endurance event, not pound your body into the pavement with every step.

Here's a circuit routine I created that will burn mega calories, keep your heart rate up, build muscle, and create definition in every body part. Plus, it won't make you ravenous but create a huge after burn effect, which is the amount of calories you burn in the 24-48 hours afterwards because your body is rebuilding and repairing. All you need is your set of resistance bands and a set of dumbbells. If you don't have these miracle workers, you can purchase them here for $16. They'll come with a booklet that illustrates all moves you find on the Brooklyn Bridge Boot Camp DVD. It's the perfect travel companion that many of my private and Slim & Strong clients swear by, no matter where they go.

One warning: This routine is intense, so you have to work yourself up to completing the whole routine. That means - don't give in the moment something gets tough, but simply do the best you can. What feels hard today will feel a little easier tomorrow and a lot easier next week. That's why they call it "training". Aim for progress, not perfection.

Cardio Warm Up:

50 Jumping Jacks

50 Jump Rope Jumps (pretend you're jumping rope)

25 Push ups (full-body if you're advanced. On the knees if beginner)

50 Mountain Climbers

30 Sumo Squats

Long Resistance Band (upper body):

20 Pull downs -arms are overhead and you pull the band out to the sides

20 Upper Back Firmers -arms are in front of your chest and you pull the band out to the sides

20 Triceps/Shoulder firmers - work in front of thighs with straight arms

Cardio:

50 Jumping Jacks

50 Jump Rope Jumps

30 Sumo Squats

10 Star Jumps (start in a squat, jump up with hands in the air, legs open wide, land in squat)

Dumbbells (upper body). Choose a weight that gets you tired by the 15th rep.

15 Biceps Curls with squats

15 Hammer Curls with squats

20 Push Ups (full body)

15 Shoulder Presses with squats

15 Lateral Raises with squats

20 Push Ups (full body if possible)

15 Upright Rows

15 Back Rows (knees are bent and you are leaning over to allow your mid-back to work)

Cardio:

50 Jumping Jacks

50 Jump Rope Jumps

30 Sumo Squats

10 Star Jumps (start in a squat, jump up with hands in the air, legs open wide, land in squat)

SHORT Resistance Band (Legs):

Wall Squats – Hold for 30 seconds

(yep, I know. Killah!)

Front leg lift – 20 reps

10 Squat Jumps

Side leg lift – 20 reps

10 Squat Jumps

Back leg lift – 20 reps

10 Squat Jumps

-Repeat on other side -

Cardio:

50 Jumping Jacks

10 Squat Thrusts

50 Mountain Climbers

Glutes

30 Donkey Kicks

30 Cross-over kicks

30 Straight leg lifts

30 Straight leg cross over kicks

30 Circles (keep your knee bent at 90 degrees, hold the circles at your highest point)

Abs:

10 sets of 10 – Pick 10 of your faves. Do them slowly. If you don't feel them you're going to fast.

Back:

Superman lifts (arms and legs lift while lying on stomach)– 20 reps

Upper body lift (while lying on stomach) – 10 reps

Lower body lift (while lying on stomach)– 10 reps

Too busy. Too expensive. Don't like it. What's your excuse?

2013-05-03T14:37:00.001-04:00

You've heard me talk about Boxtera, a monthly subscription box. Every month you receive a surprise box with delicious snacks that are truly out of the box: organic, non-genetically modified and much more exciting than your handful of almonds. I just received my 3rd box and my dog Remi managed to snag herself a treat. An animal cracker.. what else?

I love the variety because I need to eat frequent meals to keep my blood sugar balanced and I work out at least 2 hours a day. Some snacks are great for my long weekend hikes. That's when I reach for the higher-carb snacks because the energy gets worked off during the hike.

I've become totally addicted to kale chips (Yes, i have a new addiction. Finally done with meatballs), which are my afternoon treat. This month I got a box of Brad's Kale Chips with a 30% off coupon that I will share with you. Buy on Brad's website and enter the coupon code 'boxtera' upon checkout.

The fruity snacks come in handy when I have a craving after dinner. This month there was a super yummy bar of dark banana chocolate in there. It didn't last...

Boxtera asked me to bust the 5 most common excuses you use as to why you can't eat healthy. Let's see if I can bust yours!

Happy Weekend, Ariane

No More Excuses: Eating Healthy with Ariane Hundt

We know healthy eating can sometime be a challenge, and that’s why we’re here to help. But healthy snacks are only PART of the plan! We were lucky enough to sit down with Ariane Hundt, nutritionist and butt-kicker extraordinaire from Brooklyn Bridge Boot Camp, where she busts the five most-heard excuses for not adopting an overall healthy diet.

1. I’m too busy (to prepare healthy meals)

If you can make the time to order takeout, then you do have the time to eat healthy. Order the healthiest options at these places, focusing on lean protein and veggies. Use your time well and reduce the time you spend on activities that aren’t getting you to your goal. Eating healthy is not a matter of time; it’s a matter of making a conscious effort. If you want the goals, you have to do the work. Fueling your body well will make you look AND feel great and it shows!

2. It’s too expensive

Eating junk and not taking care of your body is in the long run a lot more expensive than shelling out an extra few dollars to feed yourself well. Eating clean and healthy doesn’t have to cost more than eating out or eating junk food.

Think about the potential long-term effects of eating poorly: poor work performance, more doctor visits, low energy, the expense of a bigger wardrobe, mood swings, and feeling unhappy in your skin. Isn’t it worth it spending a few dollars more on food rather than spending it on undoing the damage you did by eating poorly?

3. My kids/significant other don’t like it.

It’s all about the presentation, make healthy snacks fun! Kids are much more likely to eat an apple if you cut it up in eighths than giving them the whole apple. Make a smiley face with berries and banana slices and they’ll eat it up in no time. Plus, if you raise them without sugar they will not see it as a normal part of their diet. Kids only eat what they are given, so make a point to teach your kids what a good snack is and what isn’t.

Have your significant other experience just for a day what healthy snacking can taste like. Challenge them to be open-minded just for a day and try out new options. They may just find a new go-to snack that is much lower in fat and sugar than what they had before.

Looking for some new ideas? Try these!

Chocolate Banana Chia Seed Pudding

Banana Chia Seed Pancakes

Chocolate Zucchini Mini Muffins

4. The options aren’t exciting.

You can create lots of variety by discovering new foods every week. Research recipes and try out new meal combinations to keep yourself interested. Using herbs and spices is key to adding flavor and making bland foods taste delicious.

Options not exciting? Try these 14 healthy, protein-packed dishes.

5. I’ve been eating this way for my whole life…why should I change now?

If you’re happy with the way you look and feel and the status of your health, then by all means, don’t change. However, if you want to feel better in your skin and look better, then choose just one thing today that can make a difference. One consistent change can make a big difference in the long run. However, if you want to see drastic changes, then that requires some serious commitment to addressing the areas in your life that hold you back.

What did you do today to create a lean body?

2013-05-02T16:08:00.000-04:00

We all lead busy lives. We all have 24 hours in a day and yet some of us are more effective at getting things done than others. It's easy to let excuses get in your way and take the easy way out. However, taking the easy way out when it comes to eating usually means grabbing the next best thing that pops ups in front of your mouth. Naturally, the more frequently that happens, the longer it will take you to see your abs, your defined arms, a firm butt and the longer it's going to take for you to feel ready to walk on the beach in your bathing suit without wanting to cringe.

If you've been making excuses as to why you just can't eat clean, here's a challenge. Every time you're tempted to just grab a quick breakfast bagel instead of waiting an extra minute for an omelette to be made....when you're grabbing the fat sandwich instead of ordering a big salad with loads of veggies and lean protein...when you're eating the bread basket because it was placed in front of you instead of simply sending it back.... as yourself if your action is actually helping you get to your goal or hindering you. If you want to change your body, you know what to do. You make the time, you take the extra step, you think about it beforehand rather than winging it and then later regretting it. Because it's worth it and your health is worth it. And the feeling you get when you look amazing and feel confident in your skin is beyond worth it.

Take an hour this weekend to plan your meals for the week. Decide if you want to eat breakfast at home or pick it up on the run. Decide how many lunches you'll bring to work with you rather than buying out and plan your dinners. Then, go shopping. Here's a really handy shopping list that lists all clean eating options. Simply choose your favorite items that are on the list and then pair a protein (the size and thickness of your palm) with a load of veggies (as many as you can). Keep an eye on your fat intake and you're good to go. Remember, every meal matters. Every workout matters. Your every action determines whether you're adding to that lean body bank account or if you're adding to the fat storage bank account. Make sure you're saving lots in the lean body account!

Food Diary Feedback: Am I eating clean?

2013-04-30T14:04:00.003-04:00

Hi Ariane,

Great workout today - looking forward to trying harder tomorrow. I have attached my food diary and am keen for your thoughts.

Some additional notes:

- I have been drinking plenty of water plus green tea, peppermint tea

- I had a shot of espresso this morning to get my bowels moving

- I am fairly irregular on weekends, usually I am fine during the week but something happens on weekend, I sleep in - does that impact it?

- I take GNC women's multi x2, GNC vit D, Source Naturals NKO x 2, Source Naturals Glisodin Power x 2, Spironolactone (RX for my skin that is a potassium sparing diuretic, am meant to limit my potassium as a result) and a 24hr allergy tablet.

Questions

- I was taking Omega Brite Fish Oil but found it repeated on me - should I start taking it again with food?

- I like the Ezekiel Sprouted Bread but don't want to eat it if you think it will hamper my end results, I am unlikely to eat many other starches unless on a cheat meal (trying to hold out until Fri for that).

- I would like to have a cup of coffee a day with half and half and 1 teaspoon of brown sugar - is this going to hamper my results – i.e. the teaspoon of sugar. I will go without coffee otherwise, unless I need a shot of espresso as above :)

- Juices - i like veggie juices with a bit of apple - is there any point in these if made from a Breville Juicer?

Looking forward to reading what you have to say, see you tomorrow for another butt kicking,

Janine

Daily Log			C	P	F
Breakfast	Calories	139	3.3	18.9	5.3
Egg Whites, 100% Liquid, All Whites	2 ⅔ Servings	67	2.7	13.3	0
Bacon, Turkey, Cooked	2 Slices	72	0.6	5.6	5.3
Morning snack		196
Chicken, Breast, Grilled	3 ½ Ounces	108	0	19.2	3.5
Lunch		283	15.2	20.3	18.1
Chicken, Breast, Grilled	3 Ounces	93	0	16.5	3
Lettuce, Romaine, Fresh, Shred	1 Cup	8	1.5	0.6	0.1
Tomatoes, Fresh, Med	2 Each	44	9.6	2.2	0.5
Peppermint, Leaves	13 Each	0	0.1	0	0
Herb, Parsley, Sprigs	13 Each	5	0.8	0.4	0.4
Cucumber, Fresh, Med	⅔ Cup	10	2.5	0.5	0.1
Oil, Olive, Extra Virgin	1 Tablespoon	120	0	0	14
Lemon, Wedge, Peeled	1 Piece	2	0.7	0.1	0
Afernoon snack		196
Fish, Tuna, Light, In Water, Chunk, Bumble Bee	3 ½ Ounces	88	0	22.8	0.9
Dinner		210	19.4	23.3	3.2
Chicken, Breast, Grilled	3 ⅛ Ounces	97	0	17.2	3.1
Green Beans, Steamfresh	1 Cup	35	5	1	0
Brussels Sprouts, Steamfresh	1 Cup	60	10.7	4	0
Mushrooms, Fresh, Med	2 Each	8	1.2	1.1	0.1
Marinade, Teriyaki Sauce	1 Teaspoon	7	1.3	0	0
Lemon Grass Sluced, Roland	1 ½ Teaspoons	2	1	0	0
Spice, Ginger Root	½ Teaspoon	1	0.2	0	0


Nutrients

Carbohydrates	38g
Protein	104g
Fat	31g


Daily Log			C	P	F
Breakfast		230	28	12	6
Ezekeal Bread, Sesame	2 Servings	160	28	8	1
Buttery spread, Smart Balance	1 Tablespoon	50	0	0	5
Yeast, Extract, Vegemite	1 Teaspoon	20	0	4	0
Lunch		387	9.2	37.4	21.4
Fish, Canned Tuna, In Oil	3 ½ Ounces	185	0	26.3	8
Egg, Hard Boiled, Whole, Large	1 Each	78	0.6	6.3	5.3
Lettuce, Romaine, Shredded	1 Cup	8	1.5	0.6	0.1
Cucumber, Sliced	6 Slices	5	0.9	0.2	0.1
Tomatoes, Italian/Plum, Avg Year Round	1 Each	11	2.4	0.5	0.1
Olives, Kalamata, w/o pits	6 Pieces	76	3.8	0	6.6
Fish, European Anchovies, In Oil	3 Each	25	0	3.5	1.2
Dinner		226	12.4	24.5	10
San Chow Bau	1 Serving	226	12.4	24.5	10
Afernoon snack		277	31	53	27.9
Fish, Tuna, Light, In Water, Chunk, Bumble Bee	3 Ounces	75	0	19.5	0.8
Avocado	¼ Each	80	4.3	1	7.4
Tomatoes, Fresh, Med	1 ¼ Each	28	6	1.4	0.3
Cucumber, Fresh, Med	½ Cup	8	1.9	0.3	0.1
Vinegar, Red Wine	1 Tablespoon	3	5	1.3	6.7
Evening snack		277	17.2	23.5	15.3
85% Dark Chocolate	4 Pieces	83	7.2	1.6	0.4



Nutrients

Carbohydrates	67g
Protein	98g
Fat	53g

Janine,

thanks for your food diary.

Looking at your food diary I see that you're not eating enough carbs. 38 grams on the first day is way too low. You should aim to have 30g about 5 x a day. Not only will your body crave carbs if you cut them so much, but your workout performance will also suffer. If you can't work out hard enough, you're not going to see the results you want: muscle gains, a great after-burn effect and a changed body. Make sure you add a lot more veggies every day and get at least 100 grams daily.

You're doing ok on protein, so keep that going. Nice job on spreading it out throughout the day. Your fat intake is all right, but don't go below 30grams either as it will make you hungry. You also need good fat to absorb your fat soluble vitamins. It's also important for your skin.

Regarding your questions:

• Irregular bowel movements: a change in your routine can affect your bowel habits, so it’s not uncommon to have a different rhythm on weekends. Do your best to keep up your veggie and water intake and perhaps up your fish oil as that keeps you regular.

• Your supplements seem ok but without knowing a full health history and other details I don't make recommendations. Make sure your vitamins are food-based rather than synthetic. Synthetic and drug store supplements often use forms of minerals and vitamins your body doesn’t even absorb and utilize. Plus, synthetic vitamins tend to have very high amounts of nutrients to ensure your body absorbs at least some of it but that's not conducive to establishing proper nutrient levels because some can interfere with each other’s absorption.

• Keep taking your fish oil, but if they’re repeating afterwards, freeze the pills and take them frozen. That should remedy the problem. Also, take your supplements with food for enhanced absorption and to make sure you’re not getting nauseous.

• The Ezekiel brand bread is quite good as it doesn't contain flour, but pick a type that doesn't include soy beans. Most of them have soy, which can be bloating. Having a slice with your eggs for breakfast might be a good move for you since you're too low on carbs anyways. Eating carbs early on in the day will ensure you burn them off in the second part of the day.

• Coffee is fine, as long as you stick to less than 3 cups per day. Coffee is also ok for those who don’t respond with anxiety or being jittery. Half and half is fine as it's lower in lactose (milk sugar) than milk and you just need a little anyways. Skip the sugar as that's inflammatory and will make you crave more. Sugar also stops fat burning. If you miss something sweet in your coffee try unsweetened vanilla almond milk. That should do the trick.

• Juices are ok here and there but keep in mind that juices go right to your blood stream as the fiber has been removed. Juices are high in carbs and sugar (about 30-70 grams per drink, depending on the veggies you use), so while they may be a nice way to get nutrients (if the veggies are organic), it's not a way to get satiated. Liquids are absorbed instantly and no digestion is necessary. Also, that amount of sugar can spike your blood sugar. Yes, they can have benefits but I would drink them sparingly. Here's my take on juicing.

I see you eat Veggiemite. Keep in mind it contains MSG, which is a flavor enhancer and can give you headaches, neurological issues, water retention. Get rid of that in your diet. It's found in most processed foods and can have many different names. This article will shed some light on it.

Other than that, you're doing great. Keep up the variety.

See you tonight!

Cheers, Ariane

BABY Does Boot Camp! Get your pre-baby body back!

2013-04-29T14:05:00.001-04:00

One of the common issues new moms face is that they are keen on getting their pre-pregnancy body back as quickly as possible, but they just don't have the time. Or, they can't get a babysitter when they want to work out. We have just the solution: Our butt-kicking trainer Jessica Milliken, who just gave birth to her son in December will be teaching boot camp classes for moms and their babies in strollers. Here she is 4 months after giving birth!

We're introducing: Baby Does Boot Camp!

This fun and effective boot camp workout is designed for moms and their babies in strollers. We combine jogging with the strollers with intermittent stops to perform strength training exercises.

Meeting location: Pier 45 - Christopher Street Pier and West Side Highway.

There is a restroom with a changing station.

Enjoy this intense, yet fun boot camp workout at the Christopher Street Pier. Bring your baby stroller and meet other moms while burning about 800 calories per class. You can count on leaving class having given it your all, having worked your entire body, firmed your glutes and abs, tightened your thighs and toned your arms. We are using our own body weight, the baby stroller, resistance bands, park benches and fences to bring about a lean and sculpted body.

What to bring: Your baby in the stroller and a water bottle.

Note: This workout is for all levels. You'll be challenged whether you're a total beginner or an athlete mom. It's all about being better than your last workout!

Price: $15 for first-timers

Packages range from $15-$20 per class, depending on how many you purchase.

Our first class is on Tuesday, May 7th. Join the fun and make new friends!

Please spread the word and share with any moms you know!

Lamb Stew - Veggie Loaded!

2013-04-29T05:25:00.000-04:00

I was a vegetarian until 2 years ago. My friend Stefanie, who I run my Costa Rica retreats with, turned me on to eating meat again. She had been a vegetarian many years ago as well and I'm sure she had planned this. One night we met at an oyster bar and she ordered the mussels for us. She said I just had to try these mussels but warned me that they were made with bacon pieces. I told her I'd have the mussels and eat around the bacon. Well, eating around the bacon was impossible. Especially after I got the first bite. Bacon was my gateway drug that got me to start eating meat again. The smell, the texture... what can I say. You know what I'm talking about when you walk down the streets on a Sunday morning and the brunch places have their windows open...

It went from bacon to chicken to turkey to eventually trying red meat again. My body didn't show any signs of aversion or reaction and I found it so much easier to get good quality protein in. Previously I had eaten fish, eggs and dairy but found it increasingly harder to eat these types of protein as dairy made me break out. I got tired of eating eggs. And fish just has to be wild and organic or else you're loading up on PCBs and other toxins and not getting any omega-3 fatty acids. Not only did my menu options expand with eating limited meat again when going out to a restaurant, but I also loved cooking differently with more variety. Now I stick mostly to organic chicken, some fish, and lamb once a month or so. I love turkey meat balls too.

About a year ago I tried lamb for the first time in about 25 years and loved it. While lamb is red meat, it can actually be a good part of your healthy and lean diet. You should make sure to buy pasture-raised lamb as it is high in omega-3 fatty acids and CLA, a type of fatty acid that can help you get leaner. Eating red meat that is grain-fed is devoid of these healthy fatty acids, so stay away from that. New Zealand lamb is typically leaner than American-raised lamb, so make sure you read your labels. I suggest you limit your intake of red meat to no more than twice a month. Choose organic, grass-fed and low-fat options as they can give your diet variety and beneficial nutrients.

This weekend I made a lamb stew loaded with veggies. I just used what I had in the fridge and it came out great. Here's the recipe.

Lamb Stew Loaded with Veggies

(makes 4 servings)

Ingredients:

1 pound of ground grass-fed/pasteure-raised lean lamb

2 cans of diced tomatoes (low-sodium)

1 small can tomato paste

1 medium onion, chopped finely

3 cloves garlic, chopped finely

1 teaspoon coconut oil

3 cups of kale

2 cups of steamed baby carrots

4 sprigs of fresh parsley

thyme, pepper, salt, oregano

In a large saucepan, heat up the coconut oil (coconut oil is a type of fat your body uses for energy, so it's a healthy saturated fat. Plus, it has a very high smoke point, great for cooking). Add the chopped garlic and onions and brown them. Add the ground lamb and brown as well. Add the two cans of diced tomatoes and tomato paste. Stir at medium heat and add 1 teaspoon of thyme and oregano, 1/2 tsp of pepper and salt. Then add the steamed baby carrots and 3 cups of raw kale and stir it all. Let it simmer with the lid on for about 5-10 minutes. Serve in a bowl and garnish with chopped parsley.

You can add any veggies you like, such as zucchini, corn, beans, or sweet potatoes. Experiment with what you have.

Enjoy!

Nutrition Facts per serving:

Calories: 367

Carbs: 32 grams

Protein: 25 grams

Fat: 17 grams

4 Tips to Lose Fat & Gain Muscle

2013-04-28T08:28:00.001-04:00

Ariane ,

When you have a moment (ha!), can you please peek at my food diary and tell me if I’m on the right track…

I seem not to be able to figure out the trick on how to gain muscle (lost muscle my first Slim and Strong AND on the 21-Day Detox Challenge with you)… if there’s anything obvious you see that I’m missing or overdoing, please let me know. I am early enough into the process to be able to make a noticeable change by the time this April/May Slim & Strong session ends in 3 weeks.

Appreciate your time…Have a great day and a great weekend!

Donna

4/23/13

8am: Cranberry water with 1 tsp ground flax seed

9:30am:1 decaf americano with 1 oz of half / half

10am: 2 soft boiled eggs with spinach, 1 tsp plain yogurt, mustard

10:40am: 10 almonds

12noon: ground turkey with tomatoes, spinach, cauliflower, a little plain yogurt

2:30pm: Quest Protein Bar

3pm: 1 cup yogi detox fasting tea

8pm: 4oz chicken and 1 cup of broccoli, a tsp olive oil and garlic

4/24/13

8am: Cran water with 1 tsp ground flax seed

9:30am:1 decaf americano with 1 oz of half / half

10:30am: 2 soft boiled eggs with spinach, 1 tsp plain yogurt, mustard

12noon: 4oz ground turkey with tomatoes, 1 TBS plain yogurt, 1 cup cauliflower

2:30pm: 4oz plain yogurt, ½ banana, 10 almonds

830pm: Quest Protein Bar

source: http://www.builtlean.com/2012/09/24/body-fat-percentage-men-women/

Donna,

It’s not surprising you’re losing muscle mass. You are simply not eating enough. A significant calorie deficit results in weight loss, yes, but if you skimp on protein, you lose muscle mass. If you skimp on good carbs, you can lose both body fat and muscle. What you lose depends on a few factors:

how active you are (cardio burns muscle mass if overdone)
how you space out your meals (going many hours without eating promotes muscle loss)
how much you strength train (it’s key while losing weight to keep the muscle on your body and promote fat loss)
your existing muscle mass and your metabolism (the more muscle you have, the more calories you burn, the faster you lose fat

I see a few things you are doing right now that promote muscle loss:

* You need to eat more calories overall – from good carbs and protein. Let’s just take the first day you sent me. You are not eating any calories until 10am. At that point you have been awake for at least 3 hours. Your blood sugar is low when you wake up after a night of fasting and needs to be balanced. However, you wait until 10am to eat some protein and at that time your blood sugar is even lower than when you woke up. The little bit of sugar in your cranberry juice and coffee raise your blood sugar a little bit, but definitely not enough to get it balanced. Remember that sugar raises it quickly and then crashes again.

* Eat a balanced breakfast of protein and veggies – omelettes, fritattas, a cup of oatmeal with a protein shake, cottage cheese with berries…. Just a few ideas.

Your breakfast of two eggs with a little yogurt and spinach adds up to about 15g of protein and no more than 10g of carbs. By far not enough to balance your blood sugar because you need about 20g of protein (add another egg) and about 30g of carbs (load up on veggies). Keep in mind that you have gone without protein for about 14 hours at that point and your muscles will go into a catabolic state (breakdown) if you don’t feed them regularly. The less muscle you have, the slower your metabolism, and the flabbier you get.

Eating most of your calories in the first part of the day will fuel you, fill you up and ensures you don't get ravenous in the second part of the day. You're much better off eating an omelette with loads of veggies or a fritatta or oatmeal with a protein shake or Greek yogurt than having nothing for the first 3-4 hours per day. Breakfast is the most important meal of the day and sets the tone for the rest of the day. Not eating for hours after getting up will backfire later on.

* Eat more frequent meals

Don’t let so much time go by in the afternoon without eating. You have a snack at 2.30pm and then nothing until 8pm. That's 5.5 hours without food. By the time you eat dinner, your blood sugar level is very low and it's hard to recover it. Plus, you’re barely eating any carbs at dinner. One cup of broccoli for dinner is just 6 grams of carbs (4 grams if you deduct the fiber, which doesn’t impact your blood sugar). You need to have about 5 cups of broccoli to balance your blood sugar. Non-starchy veggies are a freebie. You can eat endless amounts without overdoing it. Fiber is key, as are the nutrients in these veggies, so load up!

* Balance your carbs

I’m estimating you’re eating no more than about 40 g of carbs right now, which is way too low for you. That’s almost an Atkins Diet approach where you stick to below 30grams in the first couple weeks. While this is effective in helping you lose fat short term, it’s absolutely no sane way of finding balance, Nor will it help you lose weight in the long run. Eventually you’ll cave into the next high carb food and binge because you’re so deprived. End result: you're putting on weight faster than before. Plus, you don’t want to lose energy to do your workouts because they are necessary to increase your metabolism and to build muscle mass (and keep your sanity). Eat at least 100g of carbs per day or else you'll risk losing muscle and your workout intensity will suffer. Aim to stay below 150g per day.

Your dinners are so small that your blood sugar will definitely drop during the night, which will make you wake up feeling sluggish and tired and leaves you with little energy to do your workout. Finding the right carbohydrate balance is one of the hardest things to accomplish but it can be done if you focus on eating as many veggies as you can.

Focusing on just these three steps will make a big difference in your body composition. You're at 29.5% body fat right now and your goal is to get below 24%. You will be able to gain muscle with consistent balanced eating, while allowing your body to lose any excess body fat. So, more veggies, spread out your protein throughout the day, eat more frequently, snack in the afternoon and start your day with a great breakfast.

Ariane

What's for dessert? Chia Seed Pudding!

2013-04-25T15:43:00.003-04:00

Chia seeds are back in style big time. Last seen as the hair growth foundation of your Chia Pet, they're now found in desserts, smoothies, Kombucha teas, and salads. Chia seeds are full of omega-3 fatty acids (a type of fat your body doesn't make and has to be taken in through food), loaded with fiber (about 10 grams in 2 tablespoons) and antioxidants. They're also high in minerals (calcium, phosphorus and magnesium), and are gluten-free. Some people use them as a replacement for eggs in their baking because chia seeds absorb about 10x their weight in water/moisture. Even better, the omega-3 fatty acids in them can help boost your HDL, which is the type of cholesterol you want to increase as it keeps the LDL particles in check. Also, chia seeds can improve your digestion and fill you up. Drinking a glass of water with chia seeds about 15 minutes before a meal not only balances your blood sugar but can also make you feel full before you even started eating.

Here's a tasty dessert that's guilt-free, loaded with good for you fats and antioxidants. Plus, it actually tastes good. Enjoy!

Ingredients:

1/2 cup coconut milk
1/2 cup unsweetened vanilla almond milk
3 tablespoons chia seeds (I like Health Warrior)
Sweeten based on what you like and how much sugar you can handle with either honey or agave syrup. Ideally, use erythritol or stevia since it doesn't affect your blood sugar. If you're using fruit, then skip the sugar entirely since you're adding fruit sugar.

The above ingredients create the base. Add the following to the mix for variations:

Chocolate Banana Pudding:
1/2 sliced banana with 1 tablespoon dark chocolate powder

Fruity Pudding:
3/4 cups diced Mango with 1/2 cup cottage cheese

or

1/2 cup of blueberries, raspberries, strawberries

Nutty Pudding:
10 almonds and 10 walnuts - blend the entire mixture

Tropical:
1 tablespoon shredded coconut and
3 chunks of pineapple diced

High Protein Pudding:
1 scoop whey protein powder of your liking

Combine all ingredients and let them sit in the fridge for 4-6 hours.

Enjoy!

Pregnant and working out: Here's how to do it

2013-04-24T17:58:00.002-04:00

Ariane,

I’m just past my first trimester and finally got the nerve to work out again.

What motivated me? Well, an invite I received for a wedding at the end of April. My ex and his fabulous new hot wife will be there amongst other guests who would love to see me blobbering (is that even a word?) pregnant. What gave me the insane idea that I can be healthy again in this condition? Your emails/blogs/facebook postings. More consistent than any workout page I subscribe to, they give me constant motivation. Seeing your postings on FB reminded me I have all the tools at home to work out while i'm with baby in my belly. Your DVD, bands and my experience from your indoor/outdoor work out sessions (can't wait to return to group workouts which I so wrongly took for granted in the past).

My experience since I found out I was expecting AND NOT WORKING OUT:

I gained weight FAST from trying to stabilize my nausea and eating all I could in one day
I went from 165lbs (yes i know...I gained since my last boot camp session...love does that to you...and pizza) to a stacked 180
My sleep sucks
Constant headaches
Constipation

Annoyed at what my body started to look like (something between jabba the hut and fat bastard from the Spy who shagged me). Yesterday was my first day, in almost three months, doing a full on effort workout: 4 miles, donkey kicks and arm/leg bands). It wasn't all that easy though!

Being pregnant I noticed I have to pee a lot and that it’s tricky hydrating, stopping to use the bathroom and staying cool AND still enjoy a full workout with all those interruptions. But as we say back in Los Angeles, this is going to continue UNTIL THE WHEELS FALL OFF! As long as the doctor says it’s okay to work out, my two legs can handle this and my treadmill, DVD player and exercise bands can keep up...this is going to continue to be the norm. Today is the first day I've felt energetic and mentally healthy and I thank you for that.

I love your blogs and hope to see something geared toward “pregnant and working out” with your savvy nutritional and workout tips! - Nina

Nina, I'm happy to hear you got your energy and motivation up to stay active and healthy during your pregnancy. since I’m not a pregnancy expert, I passed on your question to Jessica Milliken. You may know her as one of your boot camp instructors. Jessica taught boot camp classes on the Brooklyn Bridge and in Central Park until she was well into her 5^th month of pregnancy - and at that point she was still kicking butt! She is incredibly savvy on pregnancy-related workout issues and getting moms back into shape after delivery. In fact, we have something special up our sleeves for new moms. Stay tuned for an announcement in the next newsletter. You can sign up at www.brooklynbridgebootcamp.com

If you live in New York City and are interested in working with Jessica privately, you can contact her directly. Here’s her bio and details and here she is 4 months after giving birth with her little munchkin Andrew.

Working out with the baby on board by Jessica Milliken

Pregnancy is a time like no other. Its exciting/confusing/scary/joyous/silly/and physically dynamic all at the same time. There are few times in the life of a woman that so many changes will be happening all at once. Despite its stereotypical reputation of pregnancy being an event featuring weeping and strange binging, embarrassing waddling, It can also be a very empowering time. I am writing this blog entry for the pregnant, will be pregnant, have been pregnant, and pregnant friends of yours that you can share this with. Last year I was pregnant March through December and while it was a difficult time, I look back and feel proud of the way I took care of my body. I also had a lot of fun. I want to share some tips that really helped me to enjoy my pregnancy and keep me healthy (and with some additional luck had an easy natural delivery when the big day came).

1. Exercise:

Accept what your body can do and smile while you sweat.

I had been doing yoga several times a week before I learned the big news. I was excited to continue, thinking of all the benefits I would have from a lean, flexible body. NOPE. In my first trimester there was no holding poses without fainting (just my experience- everyone is different). I was surprised however to find I could still run without dying, so I looked forward to that and made sure I had ‘running buddies’ for days that I didn’t want to but knew I could still do it. I let myself off the hook for what I couldn’t do, and praised myself and my body for the workouts I could complete. Staying consistent helped greatly. Sometimes I didn’t feel any improvement compared to the previous week, but that was ok. During the second trimester a lot of the physical nausea and lethargy had passed so I seized the time. I added exercise-related activities and destinations. The Brooklyn Bridge Boot Camp and Central Park classes I taught were a weekly treat, as was cycling by the river. For fun I hiked the grand canyon rim to rim with a friend of mine. Smiling during workouts was my personal rule. It helped me to have fun. I let people compliment me on how impressive it was that I was still doing it.

2. Avoid what makes you feel bad:

This is different for everyone, but I think it’s really important. Early in my pregnancy I discovered that I didn’t really like serving my sweets cravings as much as I thought I would. Also, when I didn’t get twice the amount of sleep, I felt wrecked. The playful but misunderstood ‘eating for two’ attitude left me feeling heavy and slow moving. Even worse, I didn’t appreciate my appearance, and the scale readings made me cringe. Sticking to a clean diet gave me more energy, and going to sleep when my body requested it saved me from having days where I hated being pregnant. I stopped watching the scale but I did start satisfying my indulgences by making lunch dates with friends to try healthy restaurants. When I did give into a questionable craving I would have a small portion only. Also, I found that being around people and places that were positive was second to none. I tried to avoid situations that were draining me.

3. Drink lots of water, prepare yourself, and talk to yourself the way you would talk to your baby.

Drink more water and then more. Just do it. There is no end to the importance and benefits of being hydrated properly. I read about all the complications in the third trimester that can occur without a sufficient intake of water and it’s just not worth the risk. This leads me to my next suggestion/good tidbit that I’d like to share with you:

4. Inform yourself.

There are a lot of people who will share their opinions with you and tell you how your pregnancy is going to go down. In my experience this was, well, not my experience. I was an active, involved participant in my pregnancy and I did what was in my control and didn’t worry about what wasn’t. People told me certain things would be hard but to me they weren’t. Others that were supposed to be easy took every bit of energy and persistence that I could muster. I found it very helpful to read books about pregnancy and child birth to be informed and think about how I would like to be and handle it. Asking myself how I would want to remember the time worked for me, so did handling myself with the upmost respect and gentleness. I was going to be a mom soon! At the end of each day I would try to reflect and tell my tummy the positive ways I had cared for us that day. Sounds cheesy but sure beats rehashing what we ‘failed at.’ This way we were able to be constructive and discover what worked for us. If we couldn’t think of anything, we simply took a walk around the city for exercise and inspiration.

I hope that this is helpful to you! Enjoy the time!

- Jessica