God Bless Fat America!

This is a long one, but please read! If this sounds familiar, please check out my tips and make changes to your diet!
A common and unhealthy habit or pattern for Americans is not eating often during the day hours. A typical American diet starts with no breakfast. Everyone rushes to get out the door. They say they "don't have time for breakfast or they can't stomach anything early; so just grab their coffee for a quick pick me up or even worse a soda. Not knowing breakfast should be eaten within a hour of waking up or as soon as waking up-the earlier the better, I'll explain myself later on. Having breakfast is the beginning of your weight loss plan.

Mid-morning: Most people feel the dip of energy (dip of sugar levels in the blood) and the craving of choice to eat is sugar in any form of processed carbs. Donuts, danishes, or anything sweet that happens to be in the way or if there is nothing around, just another cup of coffee will do.

Lunch time: Like breakfast lunch is not a priority for most Americans. That report they are working on needs to be on their boss's desk by 5pm and that is far more important then lunch. Their errands need to be done so no time to make lunch. A cheese burger run or if working, the office vending machines will do just fine. Maybe they decide on something healthy like a "salad"---never mind the 400 calories of blue cheese on it.

But come that wonderful time of the day, 3pm-4pm the time most people will eat anything and everything! No matter what type of willpower, (remember it's not about that-it's just that your brain needs glucose. It needs sugar!!!)energy or "unhungry" they've been, it all falls apart at this time of the day. The gorge begins! However, if they're too busy or no food is around another soda or coffee will push them until they get home or on there way home (fast food pit stop)

Arrival Home: Most people head straight to the refrigerator starved and while deciding what to have for dinner or while waiting for dinner to be ready, can eat and entire meal's worth in calories. 2 cookies here, a bite of bread here and there, 2 spoonfuls of leftovers etc...

Dinner time! By this time most people are half full and by the time they finish their dinner very full-even stuffed. But as full as they maybe, there is always that little craving of need for something "sweet..."

8:30pm: People sit down to watch TV relax after dinner totally stuffed if they managed to stay awake pass 8:30pm. A commercial about food comes on, "I'll just finish the other half of desert"...popcorn, chips, cereal, ice cream yada, yada..

I know you don't have these bad habits! But most of America does. Look at the contestants of the show, "The Biggest Loser," the magazines with the latest diet fads and look in your streets and schools. Before the ratio of fat kid vs. thin kid was 1:12 in a classroom (I know-I was the 1 in 12)now it's normal to see 3-4 obese kids in a classroom! I'll continue with this subject on next blog!

to be continued...

Each day is like a blank sheet of paper with endless possibilities to create wonderful and beautiful art. Each morning you have resources and tools to make a powerful impact and change in your life. Say you take a stroke with a black sharpie and make a mistake on that sheet. What do you do? scratch it out, give up and throw away the opportunity to make something grand? Or do you find art within that one stroke. You can turn that mistake into a flying bird or the base of a vass landscape. Look at your mornings as an opportunity to start beautiful art. Look at yourself as art. If you make a mistake and eat "unclean" or junk, don't give up! Start with that one stroke and fix it with the next meal. It's one meal at a time, every 3 hours, every day, every week, every month, each year. Imagine the possibilities!

This morning after your body has fasted for 7-8 some hours, wake up and hydrate it with 2 8oz glass of water. If you can't stomach water in the morning, start training your body by drinking 4oz and work your way up to 16oz every morning. This is the least you can do for you body after restoring and replenishing itself throughout the night. Second, fuel right. "premium gas". You have a long day ahead so feed your body food with as little or no non-processed, oily, greasy food as possible. Everything you eat has a purpose. Your body sucks out all minerals, nutrients and elements to replenish, heal and repair itself. Don't start the day breaking it down with foods, who's label has a billion ingredients or has been fried to death. Start with a beautiful apple, add oats and a boiled egg. Drink tea or coffee with little or no sugar&skim milk. If you happen to make a "mistake" start anew with the next meal!

Single most important change you can start TODAY. ELIMENATE SUGAR!!!!!!!!!!!!!!!!!

Sugar is a carbohydrate, important nutritent in a diet (don't get to happy)
3 forms of sugar are: Monosaccharides-Simple sugars like glucose and fructose which is found in fruit,corn, corn syrup and honey.

Disaccharides-Complex sugars=sucrose, lactose and maltose found in table sugar, milk and beer.

Polysaccharides- Complex sugars=starches from plants found in grains, beans and veggies.

These sugars when broken down by the body create GLUCOSE. GLUCOSE is broken down more (metabolized) to give lots of energy for daily bodily functions like, walking, breathing, blinking, lying down, picking your nose etc...
GLUCOSE is the brain's choice for fuel. Remember the feeling you get after 4hrs of no food? That feeling comes from lack of glucose in the brain!!! Complex carbs are an IMPORTANT source of non-fat energy for your body!!! FYI 1 gram of carbs=4calories, 1 gram of fat=9calories. You do the math. Ok but don't get to excited!!! Whenever you eat huge amounts of carbs whatever your body does not use, gets converted into fat and stored in your fatty tissue. So easy on the grains and fruits. Remember use the size of your hands for portion control.

Here is some info on sugar that will convert you from a sweet tooth junkie to a "clean" non-junkie?!
1. 1tsp white sugar has 15 calories. Not bad? You can burn 15 calories picking your nose! HOWEVER, the damage 1tsp does to you body in the celluar level is CRAZY!! Take a look at your skin? Does it look like mine???? Flawless? heehee... My friends sugar is #1 enemy of the skin (I'll cover this in detail another time) STAY AWAY. But if you must...

Moderation is key! Even "natural" sweetners are dangerous. Honey, maple syrup, rice and agave syrups are all to be eaten in limited amounts.. So enjoy the occasional "sweet treat" once in a while and really consider if it's worth it.

Energy bars, drinks...TOXIC-

So your running on empty. Stop at convinence store. Your on this change for the better so your looking for something "clean" healthy. You pass the junk food,feeling good about yourself, you head directly to the health, weight-loss section. There you are bombarded with colorful, different size BARS!!!! I won't name them but you know watch ones I'm talking about. Lun...,Cli..,Balan...

Protein bars are loaded with SUGAR. Yes some do have "high protein" or even say they have vitamins and minerals. But it's all dopped with high levels of SUGAR and other man made chemical to make shelve life last months!! Stay AWAY!!! If the ingredience is hard to read or is 7 sentences long leave it. Opt for a better item. Whole wheat crackers, 7 of those and a string cheese will give you the engery and not lace your body with high levels of SUGAR. Grab bottle of nice cold water and there! A handful of both plain nuts and dried fruit is another good choice. The rest of the bag of nuts and fruits can go in glove compartment. You now got yourself an emergency snack so you don't hve to stop at convinence store next time! You survived the convinence store horror.

basics blocks to restock pantry/Refrigerator

Lean Proteins
Frozen chicken breast
Pork Tenderloin
Fish (any but catfish)
Salmon
Frozen turkey patties
Rotisery chicken (with skin taken off)--instead of deli meats use this for sandwiches/wraps!
Lots of eggs!! (if you can...get organic or free range ones)

For those of you who have little ones, if you can't afford organic milk/eggs for whole family, get at least for the little ones. The hormone junk in regular milk/eggs is not good. Do you want your little girl to get her period at age 6? Just a suggestion.

Dairy
Plain lowfat yogurt
Feta cheese
Skim or Almond,rice soy milk

Starchy complex carbs
Rolled oats (slow cooked ones)
Whole grain breads (at least 3grams of fiber per slice)
Whole grain wraps (same deal as above)
Brown rice
Brown rice pasta (ck out Trader Joe's)

Fruits & Vegetables
Strawberries, (too pricy get frozen
Blueberries (same as above)
Apples
Bananas
*try a fruit of choice, Kiwi, melon, papaya...

Veggies
Asparagas
Broccoli
Carrots
Jicama
Limes
Spinach
Mix greens
Onions
Garlic

Healthy fats
Avocado
Almond butter or natural peanut butter
Raw almonds
Flaxseed meal
Olive oil (instead of butter drip couple drops on bread)

Herbs&Spices (if can't get fresh get dry0
Rosemary
basil
oregano
Cinnamon, allspice, nutmeg,cloves
red pepper flakes
Balsamic vinegar
Green Tea (i like Tazo)
Build these into your pantry
Whole grain flours
WHEY Protein powder (ck for sugar amounts)
Agave syrup/Stevia
Wheat germ (add to cereals, any baking, yogurt along w/flaxseed meal)
For you who what to up it up, Bee Pollen.Great for immune system, weight loss, energy. It's the bomb!!!!Only 1Tbsp a day that's all you need! I get it at Mrs. Greens/Sprouts or any health food store.
Coconut oil/butter

Weekend menu!!!

For weekend's I don't have oatmeal and eggs. I try something different since Sat&Sundays we have breakfast as a family. We start our morning in kitchen. I make latte's for Alonso and myself and hot coco for Ezra. Use Almond milk or soy vanilla milk for latte's and strong expresso!! To sweeten I add 2Tbsp Agave Syrup or 1/2 packet of Stevia. A couple of dashes of cinnamon and nutmeg and it's the best latte ever! and only 90 or less cals!!!

this egg dish is awesome and you can use left overs for snack or sunday lunch!

Pre-heat oven@375. Beat 12 egg whites and 2 whole eggs in bowl,3Tbsp flaxseed meal In skillet drop 2Tbsp olive oil or cooking spray. Add onions, bell pepper or whatever left over veggies from the week. Once veggies are warm add eggs. Let it cook so edges start cooking but middle is soft, at that moment put in oven and let cook for 15mins or until middle is cooked. Make sure if you are not using a iron or metal handle skillet, wrap foil paper around plastic handle before putting in oven. Cut into wedges and enjoy with scoop of salsa or plain yogurt.

On Sunday before I leave to Trader Joe's I have a chocolate almond biscotte and steamed milk with scoop of protein powder, dashes of cinnamon&dark coco powder! Side of strawberries and blueberries!

Be creative and stick to clean foods and you can't go wrong! Match your complex carbohydrates with protein. Use size of your hand to determine how much you need to eat. Continue with the same 2.5-3hour interval on weekends. Don't use the weekend as an excuse to blow what you did during the week. Be strong and focus on your goal! Don't forget to plan, prepare and relax!

Wating for the future is driving me crazy!!!!!

I've been overwhelmed with the possiblities our futures holds. Are they going to move us to Europe or are we making New York our permenant home? The unknown as to where we will be in 6 months is driving me crazy!!! The unknown is frustrating, the waiting period is a drag! But as I am learning, the "waiting" period is building me! Building me to be patient, appreciate the now, because I won't be around it in 6 months.
Changing your diet, doing things you never did before (exercising)can be frustrating. The waiting to see change can also be frustrating, but it's at this moment you are getting stronger, leaner and healthier! You are building your body. You won't be the same again, so appreciate your body now. It's the waiting period!

If you don't feel like having eggs in morning mix whey protein in your oats!

CHOCOLATE ALMOND BISCOTTI 94CALORIES BABY!!

Make on Friday so you have with your latte on Saturday!

Pre heat oven to 350
You need 2 bowls
In one add 1/4 c finely chopped almonds--1/4c corsely chopped almonds set aside
1/2 cup Unbleached all-purpose flour
1/3 c whole wheat flowr
1/2 c dark unsweeten coco powder
2tsp instant coffee
1/2tsp baking soda
1/8tsp salt

Second bowl:
1/2 cup frutose---can find in grocery store or natural food store
1 whole egg and 1 egg white
1tsp vanilla extract
1tsp almond extract

After combining all of bowl #1 set aside. With a hand mixer beat ingredients that are in bowl 2 until frutose and eggs are well beated and foaming. After add the extracts. combine bowl 1 and 2 and coarse almonds. mix well and form into logs

put in oven for 15 mins. take out and cut in 1/2inch slices. lower oven to 300 and put them in for another 20mins. Let cool and enjoy!

Preparing for the week on Sun or sat!!!

I make my shopping an experience-I make a menu for the week, make a list and stick to it. I decide where I'm going and what I need at each place. I go to Trader Joe's and Mrs. Greens and Costco!!! I like to get my bulk at Costco - frozen chicken breast, salmon, turkey patties, cans of tuna in water, frozen shrimp, feta cheese,yummy coffee,raw almonds, walnuts, pinenuts, NATURAL peanut butter, protein powder, turkey lunch meats and organic eggs (food that stores well for the month until the next Costco run).
I get my produce where ever I find good deals on organic stuff. Rule of thumb, you don't have to buy everything organic. Buy organic only for foods that have a thin skin. Strawberries, zucchini, berries apples, lettuce and spinach,not bananas oranges, potatoes. If you can't afford organic, let them soak in water and vinegar. I buy brown rice, brown rice pasta, wheat pasta, couscous, quiona at Trader Joe's. I also buy lowfat plain yogurt, butter nuts and Agave syrup there too.

My special stuff or my little splurges I get at Mrs Greens (think Henrys or Sprouts for those of you in Cali) occonut oil, extracts, wheat germ, flaxseed, good olive oil,(you can get Costco's brand Kirkland too),green tea and dark chocolate...

You want to make sure you are prepared for the week so you don't find yourself reaching for whatever is in sight when hungry or stop at a fast food place (toxic).

Make preparing food a family thing. Either on Sat or Sun, have the kids help with the process. Wash, cut and bag pre-measured veggies. Boil a dozen or so eggs to have ready for snacks or on the go breakfast. Bake 10 or whatever amount of chicken breasts (salt & pepper,a couple of drops of olive oil on top - bake @ 375 for an hour)you need for your family. Let cool and put in baggies. Bake sweet potatoes (poke them first) along with the chicken.

Roast veggies too! I love this, because you can add them to salads, side dishes and eggs during the week.
Zucchini, eggplant, carrots - cut thick, put in bowl, lightly coat w/olive oil, salt and pepper. Arrange on cookie sheet and put in oven @ 400 until soft about 15-20 mins.

Pre-measure almonds by the handful and put in bags, wash apples to have ready to eat on the go. Have strawberries and berries washed, cut and in plastic containers.Pre-measure 1/2 c oatmeal, add 1 tsp cinnamon, 1/4c dried cranberries, 2 Tbsp wheat germ.JUST BE PREPARED! Make a committment NO MORE JUNK FOR 2010 and if you have any questions or would like a customize meal plan I can help!

Oatmeal

Super sidekicks: Wheat germ and groundflaxseed
Sidekicks: brown rice, wheat , buckwheat, raye, millet, bulgur wheat, quinoa, wild rice and couscous. Oats contain HIGH fiber, LOW calories, protein!

The layers of nutrients in oats make them so special and why they are an excellent choice for your daily meal. You see the more layers the more work your digestive system needs to break each! The longer it takes for the process of "breakdown" the longer you stay full, free from picking and over eating. Can you imagine eating a steak, biting it, chewing it, getting it down your throat, and still be hungry and craving a Chinese food while the process of eating the steak? Oats really do stick to your belly!

There are plenty of important benefits to eating oats but I just really want to show you that when eating dense, clean foods they keep you full longer without the huge about of calories. You are looking to eat the most for the least of calories and toxins in food.

What I put in them:
When oats are cooked and ready I add one of each:
2Tbsp flaxseed Meal, 2Tbsp Wheat germ

Any choice below: (only one not all the list!!!)
1/2c berries fresh or frozen
1/2c sliced bananas
1/4c dried cranberries
2Tbsp of raw nuts or walnuts
Apple slices

Enchance flavor with any of the following:
cinnamon
nutmeg
pinch allspice
1/2 teaspoon vanilla extract

To add moisture to cooked oats mix any of following:
1/2 c plain low-fat yogurt
1/2c unsweetened applesauce
*2 Tbsp apple butter
* 1/2c Kefir

You can find* items at health food stores. For my folks in Cali, ck out WINCO, SPROUTS, HENRY'S, TRADER JOES.

For my New York peeps ck out: TRADER JOES, WHOLE FOODS, MRS.GREENS, ANY HEALTH FOOD STORE!

Love ya all!

My Staple food day!

This is what I eat. You don't have to eat exactly as long as you eat the same micro-nutrience. Example protein, fat carbos etc...

7am water! 500ml of water to get my body hydrated from no water during sleep.
1/2c oatmeal add 1c water:2Tbsp Flaxseed meal, 1/2tsp cinnamon, 1/2 cup berries. 2Tbsp agave syrup (read my oatmeal blogg to see what other stuff you can top it off with)

4egg whites + 1 yolk, w/veggies such as spinach, left over steamed roasted veggies, salsa
my black coffee!

10am- Apple slices 2Tbsp of natural nut butter or handful o almonds 500ml of water or green tea

1pm-4oz lean protein, 1/2cup grain (brown rice, wheat pasta, wheat tortilla, wheat breat etc...) 2 cups veggies

3:30pm
5oz lean protein, 1c veggies (Your probably saying chicken for snack? what about the fruit or cup of yogurt or something sweet???) Well no! this is the time when our blood sugars take a dip. This is when most of you want to reach for the donut, cookies or candy in the office or at home. If you add the protein you stablize the spike and you'll have no problem making it for dinner with out picking or over starved for dinner.

6:30:5oz protein, 1/2 starch or grain, I love sweet potatoe. 1.5c veggies, green tea and 500ml water w/slices of cucumber and lots of ice!!!

9:30pm (if your not hungry skip it) 1/2c lowfat yogurt 1/2c berries or apple and nuts.

This is my staple meal for everyday-with some exceptions on weekends. I'll write about that later. This way of eating got me to lose all my baby #2 weight, got my skin beautiful, hair growing long and just feeling like a million bucks!! Lots of energy!!! This is just a guide. I don't expect you all to have my taste. This is the skeleton of what is going to change your body!!! Plus don't forget moving your body re-shapes it.

Everyone's portion depends on the size of thier hand.
Protein=what you can fit in your palm only.
carbohydrates= what fits in your cupped hand (nuts, rice, pasta etc...)
veggies/fruits= 2 hands cupped
fats/cheese=2 fingers

Key foods to eat and burn calories!

The key is to increase your metabolism and have it do all the work for you! Here is a drink some of us can't start the day without and that will help speed your metabolism. Black coffee. Coffee has gotten a bad rap because of the many horrible extras that are added to this miracle drink. Creamer, sugar, flavored syrups,and whip cream etc... has caused nutritionist to snub our coffee. I for one refuse to give up my cup no matter what anyone says! Because when you get use to drinking it black, this drink becomes a powerful weapon to burn calories without moving a finger. Black coffee raises your metabolism and get this, improves your concentration and improves your heart's health. Just a little FYI if you drink green tea you get more out of your drink. Green tea not only helps speed your metabolism but gives you a full dose of antioxidants. Antioxidants help repair cells in your body that have been broken down by chemicals, pollution and toxins in the air and food! I know it's hard to drink it black but the positive effects out weight the taste. You will learn to love it once you notice the results!!!

Breaking the fast!

Breakfast is one of the most important meals of the day. If you choose not to follow any of my tips and dive into this full force to change your body and mind, at least do this: Eat breakfast. When you eat this meal first thing in the morning (perferbably 1 hour within waking up) you break the fast you had done while sleeping. While we sleep our digestive system takes a break from breaking and processing what we eat during the day. Our metabolism slows down while we sleep and will continue to do so if we don't put food in our bodies first thing in morning. You want to rev your metabolism as soon as the day starts so your burning calories from the get go! Add a lean protein with a complex carbohydrate. Hense my breakfast suggestion on facebook. Here are some more examples: Whole wheat toast, 2Tbsp nut butter (almond butter, natural peanut-butter not Peter Pan!) Banana,lowfat yogurt. These are so simple examples and most of you have seen this combo in health magazines, books, and website. The point I want to make is:EAT A LEAN PROTEIN (your choice)MARRIED WITH A COMPLEX CARBO.