Pooped Pastors » Steve McKinney

5 Stupid Things Healthy People Do

Steve McKinney — Mon, 22 Feb 2010 20:18:39 +0000

You are not a stupid person. Not by any means.

In fact, it’s my guess that you’re healthier than most.

You probably exercise regularly. You watch what you eat. You keep up-to-date on the latest health concerns. You don’t binge on sugar.

And you never – ever – eat fast food. Well, almost never.

But you do have a few unhealthy skeletons in your closet -ones that you probably aren’t even aware of.

The following 5 Stupid Things are frequently committed by health conscious people. Once you break these bad habits, you’ll find that achieving your weight loss goals just became a whole lot easier.

1. You’re Dehydrated

It has been said that 75 percent of the population is chronically dehydrated. Would you disagree? When was the last time that you actually drank 8 glasses of water in a day?
Dehydration occurs when more fluid leaves your body than is taken in. Symptoms include: fatigue, irritability, headaches, nausea, rapid heart rate, and, in extreme cases, even death.
Dehydration also slows your metabolism, which hinders weight loss.

You shouldn’t wait until the feeling of thirst or dry mouth hits you, at that point damage has already been done. Instead, constantly rehydrate throughout your day to avoid dehydration.

The best way to do this is to incorporate water into your daily schedule. Have a water bottle at your desk and train yourself to sip on it often, and get into the habit of drinking a full glass of water with each meal and snack.

2. You Eat Out Too Often

Research suggests that most people eat out one out of every 4 meals and snacks. That’s an average of once a day.
Restaurant food is designed to do one thing: to taste good. In order to increase eating pleasure, each item is loaded with fat, salt and sugar. This causes you to eat way more calories than you actually need.
Even when you order ‘healthy’ items, you’re still taking in more calories and fat grams than you would if you had prepared the item at home. Imagine the last salad you ordered out. Didn’t it come with cream dressing, croutons, cheese sprinkles and a piece of butter laden bread on the side?

The main reason people eat out is for convenience, so with a little organization you’ll find that preparing your own meals takes less time than you thought it would. On the weekend sit down and plan out your meals for the week. Then go to the grocery store and stock up on everything you’ll need for those meals.

Pack your lunch and snacks each night before bed, then grab it on your way out the door in the morning. When you prepare dinner at home, make enough for at least the next day as well. Your efforts will pay off both in terms of weight loss and in money saved.

3. You’re Sleep Deprived

In Gallup Poll surveys, 56% of the adult population reported that drowsiness is a problem in the daytime. That’s more than half of us that clearly don’t get enough sleep.
Healthy adults require 7-8 hours of sleep each night. When you fail to meet this need your body goes into sleep debt, which continues to accumulate indefinitely until you catch up.
A lack of sleep negatively affects your immune system, your nervous system, and interferes with healthy hormone release and cellular repairs.

The best way to combat sleep deprivation is to set a scheduled bedtime. Your body will benefit from a consistent sleeping and waking routine, and you’re sure to get all the rest you need.

If you have trouble falling asleep once you’re in bed, then try these two tips. First, make sure that you don’t drink any caffeinated beverages after lunchtime. Second, don’t eat for three hours before you go to bed. This helps eliminate sleeplessness due to indigestion, and will also turbo-charge your weight loss.

4. You’re Stressed Out

I don’t have to tell you that we are living in a fast-paced world and that most of us have stress levels that are through the roof. But what you might not realize is that your stress levels are making you fat.
Stress creates an increase in the hormone cortisol, and chronic stress creates a chronic increase in cortisol. This is a problem because is slows your metabolism, leads to cravings and is linked to greater levels of abdominal fat storage.
The vicious cycle of stress and weight gain goes around and around. Stress causes you to eat emotionally, and your raised cortisol levels cause that food to be stored as fat.

One of the most effective ways to instantly eliminate stress is to sit down and write out a list of all the things that are bothering you. This should include things that you need to get done, issues that weigh on your mind and anything you believe contributes to your stress level.

Once it’s all down on paper, organize it like a to-do list and start resolving each item. Doing so will get the stress off of your mind and will put your body into the motion of resolving each issue.

5. You’re on Exercise Autopilot

You do the same thing each and every time you exercise. Same machines, same pace, same duration. While your routine sure feels comfortable, your results have long since halted.
A plateau occurs when your body adapts to your routine and weight loss stops. It is incredibly frustrating, and totally avoidable.
You don’t have to increase the amount of time that you spend exercising in order to see quicker, faster results. It’s all about challenging your body.

There are two simple ways to instantly increase the effectiveness of your exercise routine. First, increase your pace. Secondly, increase your intensity. Constantly vary your speed and intensity in order to keep your muscles guessing and adapting.

Another way to break through the exercise plateau is to do something totally new. If you regularly use weight machines then start using free weights. If you normally jog on the treadmill then start using the bike.

Are you ready to break the plateau as you take your routine to the next level?

Would you like to know without a shadow of a doubt that you are going to lose weight in the coming months?

It’s my goal to see you achieve greatness. I believe that you’ve got what it takes.

It’s so simple. Call or email today to get started on a program that will improve your health and well being, and will get you amazing results.

Spread the word. Forward this newsletter to your friends, family and coworkers by using the ‘refer a friend’ link below. They’ll thank you for it.

Email me to learn more about my fitness and fat loss programs that will quickly change your life.

Gourmet Open-Faced Salmon Sandwich

Open-faced sandwiches are great for cutting out extra calories while trying to lose weight. This recipe calls for sprouted grain bread, which is flourless bread that is densely packed with nutrients. Store your sprouted grain bread in the freezer, since it is made without preservatives or chemicals to promote shelf life.

Yield: 2 servings

Here’s what you need…

1 sprouted grain bun
2 Tablespoons hummus
1/2 cup arugula
Half of an avocado, peeled, pitted and sliced
6 oz smoked salmon
2 thin slices of onion
4 slices of heirloom tomato
Salt and pepper to taste
Spread each piece of the bun with 1 Tablespoon of hummus. Top each with half the arugula, avocado, salmon, onions, and tomato.
Season with freshly ground sea salt and pepper.

Nutritional Analysis: One serving equals: 267 calories, 9g fat, 25g carbohydrate, 6g fiber, and 22g protein.

Fitness Tip of the Week

Instant Accountability – Do you have a weight loss goal that you’re working toward? Post it on Facebook, and get instant accountability from friends and family. Be specific with your post. Include the exact amount that you aim to lose and the date that you’ll lose it by. You may be surprised how encouraging and supportive your friends will be – it may be exactly the motivating boost that you need to achieve your goal.

27 Fitness and Fat Loss Tips

Steve McKinney — Tue, 05 Jan 2010 20:35:36 +0000

It’s a new year, and you have a clean slate.

I don’t know if you are one to make New Year’s Resolutions or not, but either way you’re probably thinking about how you can become fitter, healthier and happier than you are right now.

These 27 Fitness and Fat Loss Tips will get you on the right track for this New Year:

Visualize the accomplishment of your goals each and every day. Experience the taste of success and feel that sweet satisfaction.
Push the intensity of your workouts. Work out with a purpose.
Use smaller plates at home. This effortlessly reduces calorie intake and promotes weight loss.
Build accountability into your workouts so that you resist the temptation to take days off. The best way to ensure accountability is to work with a personal trainer either one-on-one or in a group training setting.
Believe in yourself. Know with conviction that you CAN accomplish your goals.
Drink water throughout your day. Do this by carrying a water bottle and opting for water rather than calorie-filled beverages. This simple action is extremely beneficial.
Maintain your metabolism by eating a healthy snack or meal every three hours. This food should be unprocessed, low in fat and high in fiber.
Don’t be afraid to ask for help.
Incorporate High Intensity Interval Training into your cardio workouts by performing bursts of high intensity rather than exercising at a single steady pace.
It’s not about will-power, it’s about want-power. You have to want it.
Do not eat processed foods. These items are high in empty calories and contain a plethora of chemicals that are harmful to your health.
Stop talking about losing weight. Start doing it.
Fat contains twice the caloric density of carbohydrates and protein, so limit the amount that you consume. Fill your diet with lean protein and carbohydrates from plants and whole grains.
Be wary of products that are labeled as ‘health food’. Always read the nutrition labels.
Find a workout partner who is in better shape than you, or better yet work with a personal trainer to guarantee dramatic results.
Make a habit out of reading nutrition labels. Avoid items that are high in fat and carbohydrates.
Destroy negative self talk.
Avoid the trap of high-calorie beverages after your workouts.
Be consistent with your workouts. Exercise two to three times each week and walk daily.
Expect more of yourself.
High fructose corn syrup should not be in your diet. It is high in calories and will quickly derail your weight loss efforts.
Challenge your body with each workout.
Eat lots of whole plant foods. Vegetables, fruits and whole grains are filled with fiber and antioxidants, vital for your good health.
Do your walking after weight training to ensure more fat burn. Your stored sugars will be depleted during the weight training then your body will rely on fat stores to get you through the cardio workout. Walk in the evening if possible.
Set specific, measurable goals.
Start each day with a healthy breakfast. This important meal should help to get your metabolism going strong.
Make sure to view my STLToday clip and add a comment to it. It’s pretty good stuff!

After writing these tips, I realized how powerful and inspiring they are. Print this list and place it somewhere that you’ll see often – this will keep you motivated and pumped up to accomplish your goals.

If your New Year’s Resolution has to do with losing weight and getting into great shape (and whose isn’t?) then guarantee your success by working with a fitness expert who can guide you to success.

I’d love to team up with you – together we will transform your body in 2010!

Email me to learn more about my fitness and fat loss programs that will quickly change your life.

Recipe of the Week

Healthy Winter Hash

This simple recipe is the perfect meal for a chilly winter day. It is packed with tender vegetables, filled with protein and can be made with chicken or as a vegetarian dish. Serve it with a salad for a quick and healthy meal that the whole family will love.
Yield: 6 servings

Here’s what you need…

2 medium yellow potatoes, peeled and diced

1 medium yellow onion, diced

3 large carrots, peeled and diced

1 yellow bell pepper, seeded and diced

1 red bell pepper, seeded and diced

1 green bell pepper, seeded and diced

2 cups chicken, cooked and cubed (or 1 package firm tofu, drained and cubed)

1 Tablespoon olive oil

1 Tablespoon fresh thyme leaves

1 teaspoon salt

1 teaspoon garlic powder

1 can lowfat chili

Preheat oven to 375 degrees.

In a large bowl combine all of the vegetables and chicken. Drizzle the olive oil and mix to coat. Add the thyme, salt and garlic powder.

Spread the mixture on a baking sheet, and cover well with foil. Bake for 30-40 minutes, until the vegetables are tender.

Remove the foil and turn on the broiler. Broil until the vegetables are nicely browned, about 8 minutes.

Top each serving with a scoop of warmed chili.

Nutritional Analysis: One serving equals: 230 calories, 4g fat, 28g carbohydrate, 6g fiber, and 20g protein.

Fitness Tip of the Week

Are you making a New Year’s Resolution today? If you do, keep this in mind: It has been reported that 92% of New Year’s Resolutions end in failure. Why? Because most people make resolutions that are simply unrealistic. They quickly get discouraged and then abandon the idea entirely.

To ensure that you accomplish your New Year’s Resolution, stick with a goal that is realistic rather than intimidating. Check out these examples:

Instead of resolving to lose 70 pounds by summer, commit to exercise 3-4 times each week.

Instead of resolving to give up all carbs, commit to bring healthy lunches to work instead of going through a fast food drive thru.

Instead of resolving to drop 3 sizes in 3 months, commit to losing 1 pound each week until you reach your goal weight.

Instead of resolving to never eat out again, commit to eating healthy all week and rewarding yourself with one meal out on the weekends.

Killing the “Time” excuse!

Steve McKinney — Mon, 23 Nov 2009 17:48:45 +0000

Where Did the Time Go?

The number one reason why people don’t exercise is that they don’t have time.

At least that’s what they tell themselves .

I know we are all busy. Between getting to and from work, balancing responsibilities and having time for yourself, there’s little left over for workouts.

With the holiday season fast approaching your busy schedule is sure to get even busier. There will be parties, shopping, decorating, cooking and family gatherings. It’s no wonder that exercise quickly takes a backseat to holiday activities.

You don’t have to succumb to weight gain this holiday season. Escape the time crunch excuse in three easy steps:

Step One: Schedule Your Workouts: You’ve heard this before, and it makes so much sense. If you treat your exercise time with the importance of a work meeting then you’d never skip a workout and you’d be in amazing shape.

While the scheduling concept is brilliant in its simplicity, you have to put it into practice to reap the benefits. Pull out your calendar and a pen. Don’t laugh, I’m serious! Just do it. If you want to get into shape it starts with committing to a revised
schedule with a set exercise time.

Identify three 40-minute time slots and mark them on your calendar. That is when you’ll exercise.

Remember this: if the thought that you should exercise this week is floating around in your head, but you haven’t anchored it down to a specific time and date, then it will quickly disappear.

Step Two: Get the Most from Each Minute: The days of endless, mind numbing cardio are over. A great workout can take place in under an hour, when done correctly. The idea is to burn more calories each minute. This is done through short, intense bursts of exercise.

Use the following three tips to bring your routine up to the next level:

Be Unstable: Use your entire body, and target your core, by performing exercises that engage stabilizing muscles. To do this use an exercise ball, a balance board, a balance disk, or you could simply stand on one leg.
Add Resistance: The more resistance that you incorporate with your routine translates into higher intensity and more calories burned. Some ideas for adding resistance include: carrying dumbbells while doing lunges, wearing a weighted vest while walking or jogging, or putting a weight between your feet while doing leg raises.
Use Intervals: Interval training is an amazing tool for creating short yet effective workouts. Don’t worry, it’s not complicated. Interval training is simply alternating between different short bursts of activity.Here’s an example: Let’s say you want to focus on your legs and abs and to also get an effective cardiovascular workout. This would be a great interval routine for your goals:

Lunge while curling dumbbells, 15-20 repetitions
30 seconds of intense cardio: sprint, jump rope, or jumping jacks
Squat while pressing dumbbells overhead, 15-20 repetitions
30 seconds of intense cardio: sprint, jump rope, or jumping jacks
Crunches on an exercise ball, 15-20 repetitions
30 seconds of intense cardio: sprint, jump rope, or jumping jacks
Leg raises off the end of an exercise bench, 15-20 repetitions

Step Three: Twice the Results in Half the Time: What if I told you that I have a proven way to deliver twice the fitness results in half the time? It’s simple really…

When you attempt to lose weight or meet a fitness goal on your own, the odds are stacked against you. Sure, you could do it over time – but it’s a long and lonely road. A road lined with detours that threaten to undermine your progress.

When you start a program with me, you suddenly have the upper hand on weight loss. You have me in your corner, coaching you each step of the way, keeping you accountable to workouts and giving you that dose of encouragement went the going gets tough.

And I’ll be the one congratulating you when your goal is met.

Call or email today to get started on a fitness program that will put exercise firmly on your calendar, and results squarely in your future.

They make it seem so easy to achieve and maintain results. What do they know that you don’t? When you boil it down, the answer is quite simple.

The missing link between you and your ideal body is good old motivation.

A healthy dose of motivation coupled with determination will get you almost anything in life. So how do you know if you’re genuinely motivated?

Motivation will tell you to get out of bed for an early workout.
Motivation will nag you to put down the doughnut.
Motivation makes passing on fries a reflex.
Motivation makes a sweat drenched workout exciting.
Motivation constantly reminds you why you do what you do.

If your motivation levels are lacking, read the following four steps to turn on your motivation.

Step #1: Pinpoint Your Motivator.

Motivation stems from having a goal. What is your goal? Why do you want to get into great shape?

Once you uncover your personal motivator you’ll find that motivation flows quickly your way.

Take a minute to really uncover the reason that you want to lose the weight. Don’t say something vague like you want to ‘Be thinner’ or ‘Look more attractive.’ Dig deeper – there is a very specific motivator in your life, you simply need to uncover it.

Here are some possible motivators…

I want to have more energy to keep up with the kids.
I want to improve my health through weight loss to extend and improve my life.
I want to lose 15 pounds before my vacation.
I want to restore my confidence to wear sleeveless shirts.
I want to regain my figure to impress and attract my significant other.

Step #2: Make It Official.

When you write something down it suddenly feels official, doesn’t it? Write down your motivator for getting into great shape, and post it where you will see it often – next to your alarm clock, on the bathroom mirror, or in your car.

Each time you see your written motivator take a moment to visualize yourself accomplishing your goal. Try to make the scene as clear in your mind as possible. This is a powerful tool for maintaining your focus and direction.

Step #3: Be Practical.

It’s game plan time. You know what you want, and now you need to map out exactly how you’ll achieve it. It is important to be practical in your planning, rather than throwing out ideas that you know you won’t stick with.

With any weight loss goal it is important to 1) maintain a healthy low-calorie diet, and 2) participate in a consistent and challenging exercise program.

Plan a routine that will fit into your schedule and you’ll be more likely to stick with it. Also choose an exercise program that you enjoy – don’t force yourself to jog everyday if you hate jogging.

Step #4: Call For Backup.

Enlist the support of your friends, family and co-workers. Tell everyone about your goal to lose weight and get fit, you’ll be surprised how supportive most people will be. By being open about your goals you’ll likely be an encouragement to others to make healthy changes in their own lives.

The most effective way to ensure that you meet your goal is to enlist my support, your personal trainer. Together we will identify what really motivates you. Together we will design a workout routine that fits into your schedule and into your life. And together we will see it through until your goal is met.

Email me to learn more about my fitness and fat loss programs that will quickly change your life.

Recipe of the Week

Grilled Fruit

We are entering the holiday season, a time when sugar-and-fat laden desserts will materialize wherever you go. Wait! Before you forego your fitness goals for another piece of pie, try this simple recipe.

Fruit is nature’s candy – it’s sweet, delicate and delicious. Grilling fruit extracts the natural sugar, making it a warm, tasty treat. Serve seasonal grilled fruit for dessert this holiday season – you’ll lose weight without depriving your taste buds.

Yield: 2 servings

Here’s what you need:

1 mango (or apple, pear, melon, pineapple)

1 banana (or fig, apricot, papaya, peach, nectarine)

Dash of cinnamon *optional*

Grill pan

Non-stick cooking spray

Wooden skewers

Submerge wooden skewers in water for 15 minutes. Cut fruit into chunks, thread onto skewers.

Lightly spray a grill pan over medium heat. Place the fruit skewers in the pan. Sprinkle with cinnamon, if desired.

Grill for 5 minutes, or until dark grill lines appear. Flip the fruit over and grill the other side.

Nutritional Analysis: One serving equals: 120 calories, .5g fat, 31g carbohydrate, 3g fiber, and 1g protein.

Fitness Tip of the Week

Give Thanks, Get Fit

The year’s most calorie-dense day is almost here—are you ready? Use this game plan on Thanksgiving to avoid gaining extra weight:

Start your day of thanks with a fiber-filled breakfast.

Take 30-60 minutes for a brisk walk or jog before the big meal.

At the table, fill most of your plate with lean cuts of meat and vegetables. When you’ve filled up on the healthy stuff then simply taste the heavier dishes, rather than eating a large serving.

Wait at least 20 minutes before you get a second helping. This is very important since it takes at least this long for your body to register how full it actually is. You may realize after 20 minutes that you don’t want seconds after all.

Enjoy a warm serving of Grilled Fruit for dessert instead of pie. Use the recipe above!

Flipping the Switch: Turn Your Motivation On

Steve McKinney — Tue, 20 Oct 2009 18:06:15 +0000

Have you ever wondered how some people are able to maintain amazing bodies while you struggle with your weight?

They make it seem so easy to achieve and maintain results. What do they know that you don’t? When you boil it down, the answer is quite simple.

The missing link between you and your ideal body is good old motivation.

A healthy dose of motivation coupled with determination will get you almost anything in life. So how do you know if you’re genuinely motivated?

Motivation will tell you to get out of bed for an early workout.
Motivation will nag you to put down the doughnut.
Motivation makes passing on fries a reflex.
Motivation makes a sweat drenched workout exciting.
Motivation constantly reminds you why you do what you do.

If your motivation levels are lacking, read the following four steps to turn on your motivation.

Step #1: Pinpoint Your Motivator.

Motivation stems from having a goal. What is your goal? Why do you want to get into great shape?

Once you uncover your personal motivator you’ll find that motivation flows quickly your way.

Here are some possible motivators…

I want to have more energy to keep up with the kids.
I want to improve my health through weight loss to extend and improve my life.
I want to lose 15 pounds before my vacation.
I want to restore my confidence to wear sleeveless shirts.
I want to regain my figure to impress and attract my significant other.

Step #2: Make It Official.

Step #3: Be Practical.

With any weight loss goal it is important to 1) maintain a healthy low-calorie diet, and 2) participate in a consistent and challenging exercise program.

Step #4: Call For Backup.

Email me to learn more about my fitness and fat loss programs that will quickly change your life.

Recipe of the Week

Easy Homemade Lentil Soup

Few things are as comforting, on a brisk autumn day, than a bowl of hot lentil soup. This recipe is surprisingly simple with 5 minutes of prep and a cook time of just 30 minutes. Serve for lunch or dinner with a piece of hearty whole grain bread and a salad.

Here’s what you need…

7 cups water

2 1/2 cup dried red lentils

1 large onion, minced

1 teaspoon turmeric

Large pinch of cayenne pepper

4 tablespoons fresh lemon juice

1 teaspoon ground cumin

Salt and pepper

Combine water, lentils, onion, turmeric, and cayenne pepper in a large soup pot and bring to a boil. Reduce heat, partially cover, and simmer until lentils have disintegrated, about 30 minutes.

Stir in lemon juice, cumin, salt and pepper to taste.

Nutritional Analysis: One serving equals: 148 calories, .8g fat, 25g carbohydrate, 6g fiber, and 11g protein.

Fitness Tip of the Week

Halloween is right around the corner, and candy seems to be everywhere. Most people use the holiday as an excuse to purchase their favorite treats, and end up eating far more of it than they should. Break out of the weight gain cycle by saying no to candy this year. There are plenty of non-edible treats that you can purchase for the kids, or stick with healthy treats like boxed raisins. By taking a minute to plan ahead you’ll save yourself from countless calories.

3 Steps to Overcome Overeating

Steve McKinney — Tue, 08 Sep 2009 21:10:20 +0000

Let’s face it, the extra pounds you’re carrying around are due to overeating – plain and simple.

Why do you overeat? Here are a few likely reasons:

1. Habit: Whether you realize it or not, you eat in a learned pattern, rather than out of need. You clean your plate because that’s what your mother taught. You eat what is served without stopping to check if you are full. You butter two pieces of toast for breakfast rather than questioning if one piece would do the job.

2. Absentminded: You forget to pay attention when you eat. Mindless munching while watching a movie, snacking while driving, or picking at food while cooking – these absentminded calories really add up.

3. Something Deeper: Sometimes you use food for recreation or to change your mood. These calories may lend you a temporary sense of comfort or pleasure, but ultimately your body suffers from the indulgence.

Here are 3 Steps To Overcome Overeating – read these, and apply them to your life.

Step #1: Pay Attention

Be aware of what and how much you eat. This simple concept will save you from hundreds upon hundreds of calories each week.

To apply this rule, don’t eat while your attention is distracted by another activity. Only put food in your mouth when you are hungry and conscious of it. This means turn off the T.V., get out of your car, and no matter what you do, don’t graze in the kitchen while cooking.

Step #2: Practice Balance

Be aware of the types of food that you eat during each meal, and make sure that it’s balanced. When you eat a balanced diet filled with lean protein, whole grains, lots of veggies, a few daily servings of fruit and limited fat and sweets, your body will be satisfied and you’ll lose the urge to overeat.

This means you shouldn’t always eat carb-based meals, and you also shouldn’t always eat high-fat meals. Make a mental checklist of the food groups that you’ve eaten each day. Did you eat lean protein? Did you have plenty of vegetables? Did you refrain from eating more than one or two primarily carb-based meals? This mental checklist will save you from making food decisions that you’d later regret.

Step #3: Be Tuned In

Your body will always tell you when its hunger has been satisfied – you’ve just gotten so good at ignoring the signs that you barrel through your meal only to feel like you’ve been hit by a ton of bricks once all that food hits your stomach. It’s time to take a deep breath and listen to your body.

An important part of being tuned in is to eat slowly. Once you start to pay attention you’ll notice a point when each bite becomes less and less satisfying. That is your body’s way of letting you know that you’ve had enough and that each continued bite is simply overkill (yes, even if you’re only halfway through that plate of pasta).

By learning how to control your eating habits, you’ll find weight loss to come simply and naturally.

Want to speed up your weight loss, make it permanent, and shape your body at the same time? I’ve got what it takes to get you there! No guess work, no fad diets, and no super long workouts.

Email me to learn more about my fitness and fat loss programs that will quickly change your life.

Recipe of the Week

Rainbow Kebabs

These fresh fruit kebabs are simple to prepare and make a stunning display. It’s perfect to bring to a barbeque or to enjoy as a healthy dessert. The fruit selections below aren’t set in stone – use any fruit that is fresh and colorful.

Yield: 10 servings

Here’s what you need…

10 wooden skewers

10 strawberries

10 bite-sized watermelon pieces

10 bite-sized cantaloupe pieces

10 bite-sized mango pieces

10 bite-sized pineapple pieces

10 bite-sized kiwi pieces

10 blueberries

10 blackberries

1. Put the chunks of fruit on each skewer in a rainbow pattern – red, orange, yellow, green, blue and purple.
2. Place skewers on a platter and serve.

Nutritional Analysis: One serving equals: 60 calories, 0g fat, 15g carbohydrate, 3g fiber, and 1g protein.

Fitness Tip of the Week

No More Clean Plates

You know that portions are now larger than ever. Do you really need to eat all of that food? Of course you don’t. It is time to release yourself from the obligation to eat every morsel on your plate. Start by always leaving one or two bites. Soon you will find that you naturally stop eating when you’re full – even if your plate isn’t empty.

The Deep Fried Disaster

Steve McKinney — Thu, 20 Aug 2009 18:42:18 +0000

I am often asked how to lose weight quickly and easily.

Of course no one wants to listen to a lecture on the importance of healthy eating coupled with a solid exercise routine. That would preclude the quick and easy part.

So in a world where two thirds of all adults are overweight or obese, and some doctors predict that we will soon see a generation with a lower life expectancy than their parents due to obesity related diseases, I’ve come up with a solution that is both quick and easy. (Drum roll, please.)

Stop eating fried foods. (Gasp!)

Fried foods, despite having little to no nutritional value and being loaded with fat and calories, have become an accepted indulgence in our society. So accepted that many restaurants serve fries or chips alongside every meal.

It’s no wonder that fried foods are the number one thing that most people crave – they are salty, addictive and plentiful.

Are Fried Foods Really That Bad?

In a nutshell, yes, fried foods really are that bad for you.

Take an average potato, bake it and you have 110 calories and 0 grams of fat. Take that same potato, turn it into French fries and you have 380 calories and 18 grams of fat.

Frying food is the easiest way to dramatically increase the calorie and fat content. And you know that extra calories and fat end up as extra body fat.

Other disasters that fried foods put you at risk for include:

Heart Disease
Diabetes
Clogged Arteries
High Blood Pressure
Obesity
Acne

Fried foods have also been known to trigger Acid Reflux and IBS (Irritable Bowel Syndrome).

Need I say more?

Going Fried-Free

Giving up fried food may not be easy, though it will arguably be one of the best things you do for your health and appearance. You will lose weight and improve your health by eliminating fried food from your life.

Keep in mind that, like all habits, the first thirty days will be the toughest. Make things easier by staying away from situations that place you in front of a big basket of fries or plate of doughnuts.

New Foods to Love

Instead of fried foods, enjoy the following:

Substitute a salad or fruit instead of fries
Baked potato – but pass on the butter and sour cream
Baked chicken instead of fried chicken
Baked chips instead of fried chips
Raw veggie pieces

You may be surprised how delicious these healthier options taste.

Help, I’m addicted!

If your diet has consistently included fried foods – multiple times a day or several times each week, then giving it up may take more work than simply trying healthier options.

You’ll need to use some mental strategies as well.

To do this focus on all the negative things about eating fried foods:

Think of how bloated and heavy you feel afterward
Remember the heart burn you’ve experienced
Focus on the extra pounds you want to lose – imagine doughnuts and French fries sticking to your belly and thighs
Look at your acne
Feel the discomfort of being out of breath doing normal activities

You didn’t think I was really going to skip telling you how beneficial exercise is to achieving your health and weight loss goals did you?

The bottom line is that exercise plus healthy eating will give you the body that you want.

What are you waiting for? Drop that bag of chips and email me for a workout that will change your life!

Recipe of the Week

Summer Time Gazpacho

Gazpacho is a tomato based, raw vegetable soup that is served cold. This recipe makes a light and refreshing summer meal, and is quick and easy to make. Feel free to simply chop the ingredients for a thicker soup if you’d rather not use a blender.
Yield: 4 servings

Here’s what you need…

1 pound ripe tomatoes

1 1/2 cups cucumber chunks, peeled and seeded

1/2 cup chopped red bell pepper

1 clove garlic

1/4 teaspoon cumin

1/2 teaspoon salt

1 teaspoon red wine vinegar

1 teaspoon light honey

2 teaspoons fresh lemon juice

1 Tablespoon olive oil

* Optional * Cayenne pepper to taste

Core the tomatoes, and cut into large chunks.

Place all ingredients, except cayenne, into a blender. Puree until smooth.

Transfer to a container, add cayenne. Cover and chill.

Serve cold.

Nutritional Analysis: One serving equals: 71 calories, 4g fat, 9g carbohydrate, 2g fiber, and 4g protein.

Fitness Tip of the Week

The Trans-Fat-Free Decoy

You’ve probably heard that many restaurants and food manufacturers have stopped using trans-fats. Don’t get too excited. While trans fats aren’t as bad as other fats, fried items are is still loaded with fat, calories, and sodium – all things that you want to avoid when trying to lose weight.

Before you eat a trans-fat-free item check the overall nutritional content. Does it contain saturated fat? What is the total fat and calorie count? What about sugar and sodium? Don’t let a trans-fat-free label distract you from the overall nutritional content of the food.

The Missing Link for Motivation

Steve McKinney — Tue, 11 Aug 2009 17:17:31 +0000

If you’ve ever wished that you were more motivated to experience life at your full potential then this is for you.

Most of us set goals and work hard only to find our motivation fizzle out after a couple of weeks. But there are little tricks that will help you harness the power of your mind and propel you toward achieving your goal.

The Two Motivators

When you boil it down, you’re motivated by two simple things:

1. To avoid pain (fear of failure)
2. To gain pleasure (promise of reward)

You are naturally geared toward one of these motivators. To figure out which, think of the last time you accomplished a task and then ask yourself the following: While doing the task were you thinking about what would happen if you failed to finish, or were you thinking about what you would gain when you finished?

Take note as to which motivator works for you – fear of failure, or promise of reward.

Set Your Goal: The first step towards unstoppable motivation is to determine your goal. You know you’re unhappy with your body, but what exactly do you want to change? Why is it important to you?

Perhaps you can relate to one of the following goals:

You need to lose weight for your health. Your doctor scared you straight or maybe you’ve had a recent health problem that landed you in the hospital. Your goal is to move away from the pain of sickness.
You want to look and feel incredible. You’ve always wanted to feel vibrant and attractive. The idea of having more energy really excites you. Your goal is to move toward the pleasure and reward of a fit body.
You’re worried about your kids. They don’t eat enough vegetables, they drink more soda pop than water and they play video games constantly. You have decided to model a healthier lifestyle and to encourage your kids to participate. Your goal is to move away from the risks of a sedentary lifestyle and to propel your kids toward a healthy future.

Train Your Mind for Weight Loss

With your clear and important goal in mind, let’s take a few minutes to train your mind to achieve it. You know that weight loss comes as a result of eating right and regular challenging exercise, so let’s use your mind to conquer both.

Eating Right: Use this exercise to distance yourself from the self-sabotaging foods you really wish you didn’t eat, and to naturally begin selecting healthy foods.

Take a moment to review your current eating habits. Identify the foods that you should stop eating (hint: sweets, anything fried, refined carbohydrates, sugary drinks). Identify the worst food that you eat regularly but know you shouldn’t.

Now imagine the healthy foods that you should eat (hint: vegetables, fruits, whole grains, lean protein). Identify the healthiest food that you know you should eat regularly.

Now with the image of these two foods in mind, find a quiet place and do the following exercise (seriously this stuff works):

Draw up the image of your unhealthy food item. This image will likely be quite vivid, with smell, taste and bright color. In your mind, fade this picture to black and white and distance the image until it is dull, fuzzy and remote.
Draw up the image of your healthy food item. This image will likely be fuzzy and faded. In your mind, bring this picture to life with smell, taste, sound and bright color.

Regular Exercise: This technique can be applied in a way that encourages you to crave exercise rather than avoid it.

Take a moment to imagine how you feel after a great workout (notice the emphasis on the word after). Remember the physical satisfaction as well as the sweet feeling of accomplishment.

Now bring to your mind the aspects of exercise that you dislike. What is your biggest reason for avoiding exercise? Are you too tired? Do you not have enough time? Is physical exertion too much of a hassle? Pinpoint your greatest complaint about exercise.

Now with the image of these two aspects of exercise in mind, find a quiet place and do the following exercise:

Draw up the image of your exercise complaint. The image is likely to be clear and accompanied by the sounds, smells and sensations. In your mind, fade this picture to black and white and distance the image until it is dull, fuzzy and remote.
Draw up the image of the wonderful feeling you have after accomplishing a great workout. Magnify this image in your mind. Fixate on how you feel physically, mentally and emotionally. View the experience in bright colors and add a sound track of inspirational music.

Why It Works

If this was your first experience with training your mind (also called Neuro-Linguistic Programming, or NLP) it may have felt a little odd. Many of the world’s top achievers regularly use techniques like these to accomplish astounding goals.

The techniques above work because they train your mind to bring your behavior in line with your values. Think about it, you value health, you desire to be fit and attractive and you want to instill healthy habits in your kids.

These techniques encourage you to avoid self-sabotage and to make choices that line up with what you truly value.

Now that you are ready to accomplish your goals, email me today to start your fitness program that will greatly improve your life.

Recipe of the Week

Roasted Brussels Sprouts

This is one of those healthy foods that you’re missing out on! If the thought of Brussels Sprouts makes you queasy, then you’ve never had them prepared like this. Roasted with fresh garlic and light seasoning, these crunchy treats will tease your taste buds into thinking you’re eating potato chips. Servings: 2

Here’s what you need…

12 Brussels Sprouts

1 teaspoon Olive oil to drizzle

Salt and pepper

2 fresh garlic cloves, minced

1. Preheat the oven to 400 degrees.
2. Cut the stem off the Brussels Sprouts and cut them in half lengthwise. Drizzle with olive oil, coat evenly. Season with salt and fresh ground pepper.
3. Place the Brussels Sprouts cut side down on a baking sheet. Roast for 10 minutes.
4. Remove the baking sheet from the oven, using tongs coat the Brussels Sprouts with the garlic. Place the baking sheet back in the oven for an additional 5 minutes.
5. Remove the baking sheet from the oven, the cut side of the Brussels Sprouts should be browned and crispy.

Nutritional Analysis: One serving equals: 72 calories, 2g fat, 10g carbohydrate, 4g fiber, and 4g protein.

Fitness Tip of the Week

The Rocking Chair Test

Need another boost of motivation? Anthony Robbins uses this Rocking Chair Test to propel his students to action.

Imagine yourself at 90 years old, sitting in a rocking chair and looking back over your life.

Imagine that you never accomplished the goals that are important to you. Feel the pain of loss and regret.

Now imagine that you did accomplish these important goals. Feel the pleasure of success and accomplishment.

Which scenario do you want to experience when you are 90?

It’s Anyone’s Game

Steve McKinney — Wed, 17 Jun 2009 16:40:14 +0000

When was the last time that you accomplished something huge?

That’s an easy question for Helen Phillips.

Last month Helen wowed the world with her dramatic transformation on the NBC show The Biggest Loser. At 48 years of age she is the oldest contestant to win the weight loss competition, shedding 140 pounds and 54.7% of her body weight.

I’d call losing more than half of your body weight a huge accomplishment – wouldn’t you?

The crazy part is that Helen was clearly the underdog. She was simply too old and too fat to win. At least that was what the other contestants thought.

And that’s what Helen thought too.

“I never believed in myself in the beginning,” she admits. However when a doctor told her that she was living in the body of a 60 year old woman, Helen got serious.

“I’m tired of doubting myself,” she decided and something inside of her head clicked into place. “The minute I started doing that, things changed for me.”

And, oh, how she changed.

Helen buckled down and made losing weight her only focus. Her hard work paid off, giving her the prized title of the Biggest Loser.

She accomplished something huge and now her life is vastly improved. “I feel so good! I feel like I can do anything,” she told reporters with a huge smile.

Helen also had a message for you. “If I can do it, you can do it.”

I have to agree with her.

If a 48 year old, 257 pound woman can transform her body from a size 22 to a size 2, then anyone really can do it. Think for a moment of that huge accomplishment that you haven’t made. Maybe it’s a weight loss goal that you’ve had for years. Maybe it’s something completely unrelated to your weight.

What’s holding you back?

Are you afraid you’ll fail?

The fear of failure is a powerful thing. No one likes to fail, and repeat failure is even worse. So what can you do to conquer it?

Realize that failure isn’t the worst outcome. Not trying is.
You only fail when you decide to give up. Get up and try again!

Are you afraid you’ll succeed?

You may not realize it, but most people fear success. Success means change and change can be scary. It is important that you embrace the idea of success and ditch any negative self talk.

Close your eyes and picture yourself accomplishing your goal. What will that accomplishment do for your life? List the benefits you’ll enjoy.
Spend a few minutes each day visualizing yourself accomplishing your goal. How great does it feel? Savor those victorious emotions and use them to drive your motivation.

Helen didn’t believe in herself, until one day she decided that she was done doubting.

Are you done doubting?

When you’re ready to transform your body, like Helen did, I’m here to help. Is NOW a good time? Email me and let’s get started on a program that will really improve your life.

It’s your turn to accomplish something huge.

Recipe of the Week

Mango Marinated Tofu

It’s mango season! If you’ve been hesitant to try tofu then this is the perfect recipe for you. The mango and ginger marinade gives the dish a sweet and tangy flavor that is hard to beat. Choose mangoes that are ripe, but not overripe. The fruit should give only slightly when squeezed. Serve with brown rice and fresh steamed broccoli.
Yield: 6 serving

Here’s what you need…

Marinade:

2 teaspoons olive oil

3 cloves garlic

3 tablespoons chopped ginger

1/4 cup chopped yellow onion

2 large mangoes, chopped

1/4 pure maple syrup

1 cup vegetable broth

2 tablespoons red wine vinegar

1/4 cup lime juice

1 cup orange juice

1/4 teaspoon allspice

Dash of pepper

Dash of salt

Tofu:

2 pounds extra-firm tofu, drained and sliced

1 mango sliced

1 red bell pepper, cut into long slices

1. In a medium saucepan combine the oil, garlic, ginger and onion, saute over medium heat for about 5 minutes. Add the chopped mango and sauté for another 5 minutes.
2. Add the maple syrup and vegetable broth, cover and simmer for 35 minutes. Uncover and simmer for another 5 minutes.
3. Add the vinegar, lime juice, orange juice, allspice, pepper and salt. Allow the mixture to cool and then puree in blender until smooth.
4. Place the sliced tofu and mango marinade in a sealable plastic bag or a plastic container with lid. Marinate in the fridge for one hour or overnight.
5. Preheat the oven to 375 degrees. Place the marinated tofu in a single layer on a rimmed baking sheet, reserving half of the marinade. Bake for 20 minutes.
6. Flip over the tofu. Coat the remaining mango slices and pepper slices in marinade and add to pan. Bake for an additional 15 minutes.
7. Serve with brown rice and steamed broccoli.

Nutritional Analysis: One serving equals: 219 calories, 1g fat, 7g carbohydrate, 4 g fiber, and 9g protein.

Fitness Tip of the Week

Who Knew?

While being interviewed after her victory Helen revealed the secret behind her staggering weight loss. “Who knew diet and exercise really were the answer?” It always comes back to diet and exercise. When it comes to losing weight forget about the fad diets, the pills and the potions. Focus on your diet and focus on your exercise plan then you too will see amazing results.

Your New Favorite Thing

Steve McKinney — Mon, 01 Jun 2009 13:45:30 +0000

We all have a list of our favorite things. It may not be written down anywhere, but you know the things that make you happy.

The list holds your favorite foods, music, TV shows, movies and even people in your life that you can’t get enough of. This is the stuff that you really enjoy. It’s the stuff that makes your life worth living.

Somewhere on the list is your health and appearance. You know that looking and feeling great make a good life even better.

The interesting thing about your list is that without fail you’ll always make time for it.

When your TV show airs, you watch it or record it to watch later.
When your favorite actor stars in a new movie, you do your part by going to the theatre.
When you’re hungry, you turn to your favorite foods.
When the weekend rolls around, you do everything you can to spend time with the special people in your life.

Yet when it comes to exercise you automatically say, “I don’t have time.”

Time for TV, but no time for exercise… We live in an age where life is full. You don’t have extra time anymore.

You no longer have time. You make time.

You make time for your TV show.
You make time for your hobby.
You make time for your friends.

It’s time to drop the charade of “I don’t have time to exercise” and call it what it really is.

An excuse.

You know how to make time for your favorite things. You know you want good health. You know you want to look great. You know you want more energy.

Exercise delivers all those benefits – and more.

I believe that exercise belongs on your list of favorite things.

Make It A Favorite: How do you turn something that you’ve dreaded into something that you enjoy?

1. Block the Negative: Your thoughts play a big part in determining your favorite things. Block out any negative thoughts you may have about exercise. Focus your energy on creating a positive attitude that will get you excited about hitting the gym, rather than dreading it.
2. Focus on the Benefits: With exercise you have so much to gain and nothing to lose. Exercise makes you stronger, sexier, happier, and gives you more energy. Pick the benefit that moves you the most and fixate on it.
3. Get Guidance: The easiest way to put exercise on your list of favorite things is to experience it at its best. Get onboard with one of my personal training programs and I’ll show you the most effective and enjoyable techniques that will get you into the best shape of your life.

Recipe of the Week

Energy Muffins

Finally, a great-tasting muffin recipe with no added sugar! Naturally sweetened with banana and blueberries, these muffins are as sweet as they are delicious. Enjoy one with a side of scrambled egg whites for a quick and nutritious breakfast. Servings: 18

Here’s what you need…

1 cup mashed banana

2 egg whites

1/2 cup water

1/3 cup refined coconut oil

2 cups wheat flour

1 teaspoon baking soda

2 1/4 teaspoons baking powder

1 cup frozen blueberries, left to thaw in a strainer

1. Preheat oven to 350 degrees. Prepare 18 standard-sized muffin cups with paper liners.
2. In a large bowl, combine banana, egg whites, water and oil. Add the flour and mix. Gently fold in blueberries. Immediately spoon batter into muffin cups.
3. Bake for about 20 minutes. Remove muffins from tins and cool on a wire rack.

Nutritional Analysis: One serving equals: 98 calories, 4g fat, 13g carbohydrate, 2g fiber, and 3g protein.

Fitness Tip of the Week

Smaller is Better

Here’s a quick and easy way to lose weight. For dinner tonight use a small plate instead of a full sized dinner plate. It sounds simple, but you will actually eat less off a small plate than you would a full sized plate. This is a great way to encourage smaller portion sizes without feeling like you are being deprived.

The Sweetest Scam of All Time

Steve McKinney — Fri, 22 May 2009 20:43:41 +0000

The correct answer to the following question will shock you.

Would you survive longer on a diet of just water OR on a diet of water and refined sugar?

The answer: You would survive longer on just water.

Sound impossible? Just ask the five sailors who were ship wrecked in 1793.

The ship was filled with sugar, thus giving the marooned five a diet of sugar and water. When they were finally picked up, nine days later, they were in a wasted condition due to starvation.

The story of the five sailors intrigued French physiologist Francois Magendie to conduct a series of experiments in which he fed dogs a diet of sugar. All of the dogs died.

Magendie proved that as a steady diet, refined sugar is worse than nothing.

How can sugar be worse than nothing? Plainly put, refined sugar is an anti-nutrient.

It starts out as sugar cane, and then goes through an extensive refining process that destroys all of the enzymes, fiber, vitamins and minerals. What you’re left with are empty, naked calories.

The problem is that your body needs the enzymes, fiber, vitamins and minerals that were taken out in the refining process in order to metabolize sugar and use it as energy. So it takes those nutrients from your own body.

So while you are enjoying that chocolate bar, sugar is draining vital nutrients from your body. Like a sweet parasite.

And it doesn’t end there…

Sugar creates false hunger (as a result of the insulin rush and then ensuing plummet in your blood sugar levels), which makes you overeat. This means a constant struggle with your weight in which you never seem to achieve your ideal size.
Sugar promotes aging (due to the advanced glycation end products, or AGEs, that occur when insulin levels are consistently elevated as a result of eating too much sugar). Sugar has even been dubbed the negative fountain of youth.
Sugar weakens your bones – making you vulnerable for osteoporosis, and weakens your teeth – making you vulnerable for cavities (both due to the calcium being pulled from your bones and teeth in order for your body to process sugar).
Sugar in excess is stored as fat (after your liver has no more room to store it, sugar is converted to fat and deposited on your belly, thighs, hips and the backs of your arms).
Sugar can impair brain functioning (as a result of depleted B-vitamin production).

If you’re still not convinced of the danger of sugar here are more ailments linked to its overconsumption: varicose veins, constipation, hormonal imbalances, ADD and ADHD, increased emotional instability, depressed immune system, increased risk of cancer and degenerative diseases.

The average modern person consumes 46 teaspoons of sugar every day. That comes out to roughly 175 pounds of sugar each year.

And it’s no wonder, since sugar industry is big business. They sneak sugar into any product that they can.

Go through the foods in your home and you’ll see that sugar has been added to everything from ketchup and spaghetti sauce to crackers, oatmeal, peanut butter and even ‘healthy’ items like weight loss bars.

Where does this leave you?

You are in a unique position. Your personal judgment determines the foods that you eat and the foods that you avoid. It is my hope that you approach sugar with new eyes.

While all other foods offer you caloric energy PLUS some nutritional benefit, sugar doesn’t. Sugar is simply caloric energy with a sweet habit forming taste, and a hoard of health risks.

Use your judgment wisely and limit your sugar consumption – you’ll love the benefits of low sugar living.

And while you’re at it email me to start a training program that will turbo-charge your results.

(Oh and if you’re ever in a ship wreck with only sugar and water at your disposal – just drink the water!)

Recipe of the Week

Lentil Fruit Salad

This recipe is as refreshing as it is nutritious. Plump black lentils mixed with chunks of mango, strawberries, tomatoes and onions will tease your taste buds into submission. A splash of balsamic vinegar is the only flavoring that this colorful salads needs. Serve as a side dish or as a light meal.
Yield: 3 servings

Here’s what you need…

1 cup black lentils, cooked

1 medium mango, cut into 1 inch cubes

1 medium tomato, chopped

6 medium strawberries, chopped

1 tablespoon red onion, finely chopped

1 tablespoon balsamic vinegar

Salt and pepper to taste

1. Place the lentils in a medium bowl. Chop the fruit and onions, add to lentils.
2. Add balsamic vinegar to the lentils and fruit, mix until well combined.

Nutritional Analysis: One serving equals: 148 calories, 1g fat, 27g carbohydrate, 10 g fiber, and 9g protein.

Fitness Tip of the Week

The Many Names of Sugar

While you’re checking out nutrition labels for sugar content be on the lookout for the following names that all describe refined sugar:

Sucrose

High fructose corn syrup

Fructose

Lactose

Organic sugar

Maltose

Dextrose

Glucose

What’s Lifestyle Got To Do With It?

Steve McKinney — Wed, 06 May 2009 15:59:11 +0000

It happens to everyone. That moment when you realize that it’s time to do something about your weight.

It may happen when you’re looking in the mirror or standing on the scale.

Your first thought is to go on a ‘diet’ but as quickly as that enters your mind the ghosts of a hundred diets past return…along with all the frustration.

Then you wonder, why bother?

The weight will come back, as it always has. Then you’ll be back in front of the mirror as discouraged as ever.

The answer is not to go on another diet.

The answer is to change your lifestyle.

You’ve heard this before, and it makes sense, right? So why haven’t you done it?

Your Lifestyle Obstacles. Most people resist changing their lifestyle for two reasons.

1. Change is scary. Whether you realize it or not, your life is in a constant state of change. Though you cling to the familiar, it’s a futile struggle. Change always wins.

The most consistent thing in life is change. Since you’ll never escape it, you might as well channel it. It’s time to make the change in your life purposeful and positive.

2. Lifestyle misconception. How many times have you heard the term ‘healthy lifestyle’ only to picture a health nut with celery sticks in one hand and tofu in the other? The truth is that most people think that changing their lifestyle will be an extreme and unpleasant experience – and that’s not true.

Improving your lifestyle does not mean swearing off chocolate or living in the gym. You don’t have to eat wheat germ for lunch and you can still enjoy a nice plate of pasta. The key is moderation.

Making the Change. It’s time to lose your ‘all or nothing’ mentality. Embrace simple, small changes that will add up to big improvements in your lifestyle. These are your main venues for change:

What You Eat. Let’s face it, most of the foods you eat aren’t the healthiest. Some are downright terrible (the burger and fries you had last week). While others are simply excessive (the snacks you eat while watching TV).

The solution to cleaning up your daily diet is NOT to go back on a ‘diet’. In fact, I never want you to go on a ‘diet’ again. (Yes, you heard me right!) Instead I want you to make permanent healthy changes to your eating habits.

Here are some practical examples:
- Choose salad over chips or fries
- Don’t add butter to your food
- Eat fresh produce with every meal
- Purchase fat free dairy products
- Limit desserts to one or two per week
- Cut out mindless snacking
- Drink water, not soda
I don’t expect you to eat a perfect diet every day of the week – that’d be ludicrous. You should, however, make MORE healthy choices every day than unhealthy ones.
What You Do. Exercise is a huge component to a healthy lifestyle, and quite frankly you’re not getting enough of it. How often does an entire week go by without you ever lacing up your tennis shoes? Don’t disregard the importance and power of a good workout.

Your new healthy lifestyle means exercising on most days of the week. This may seem tough, but I have the perfect solution – my training programs were created for busy people just like you who only have so much time to dedicate to exercise.

I understand how hard it is to find the motivation to stay consistent and to push yourself. Make exercise a no-brainer – contact me to get started on a lifestyle enhancing program today.

Here are simple ways to move more:
- Watch less TV
- Stretch stiff muscles every day
- Play at the park with the kids
- Go for a jog
- Do some pushups every morning
While none of the above are meant as substitutes for a solid exercise routine, they are great ways to become more active and to improve your lifestyle.

Your lifestyle is the balance of all the choices that you make regarding your body. Swing the balance in your favor – make a majority of your choices health conscious.

So the next time you’re in front of the mirror you won’t worry about your weight.

You’ll relish it.

Recipe of the Week

Sauteed Soybeans

What a delicious way to enjoy soy. Pre-shelled soybeans make this dish easy to prepare – it’s ready in 10 minutes. Serve this as a healthy side dish or a light meal.
Yield: 3 servings

Here’s what you need…

1 tablespoon olive oil

1/4 cup chopped onion

3 garlic cloves, diced

1 1/2 cups shelled soybeans

1 teaspoon dried thyme

1/2 tablespoon soy sauce

Dash of salt

Dash of pepper

1. Heat saute pan over medium heat, add oil and onions. When onions begin to soften lower the heat, add the garlic and saute for two minutes.
2. Add soybeans and thyme, soy sauce, salt and pepper. Cook until soybeans are fully heated. Serve warm.

Nutritional Analysis: One serving equals: 172 calories, 9g fat, 11g carbohydrate, 5g fiber, and 10g protein.

Fitness Tip of the Week

The Liquid Calorie Ban

Here’s an easy way to live healthier: don’t drink calories. Liquid calories are sneaky. You don’t get that full feeling like with solid foods, but you’re still taking in tons of calories. Avoid drinks like: regular sodas, smoothies, juices, sweet coffee drinks, hot chocolate, milk shakes, and alcoholic beverages. Drink plenty of water instead-you’ll lose weight and feel great.

The Top 5 Side Effects of Exercise

Steve McKinney — Thu, 23 Apr 2009 15:14:36 +0000

Your doctor feels like a broken record.

That’s right – he’s sick and tired of telling you how important exercise is to your health because YOU DON’T LISTEN.

He’s sick of explaining how so many of your health problems will improve or even disappear as the result of a consistent exercise program.

He’s tired of tallying your controllable risk factors which include physical inactivity and obesity.

So why does he continue to give you the same lecture?

Because he’s seen exercise change lives.

He’s even seen exercise save lives.

A Doctor’s Perspective

Dr. David Shilling MD has been a family doctor for over 30 years. In that time he’s given a fair number of patients the exercise lecture…with good cause.
He’s seen firsthand the healing power of exercise.

Exactly what kind of healing? Dr. Shilling shared the top 5 benefits that he’s seen patients experience as a result of exercise…

1. Feel Great: The first thing that patients tell Dr. Shilling after starting an exercise program is how much better they feel. “People don’t realize how bad they feel. They get used to feeling bad. Then when they start exercising they feel so much better.”

Your energy levels boost and you feel great.

2. Pain Be Gone: Next patients notice a reduction in aches and pains. Chronic muscle and joint pain that they’ve lived with for years begins to fade. For some, joint replacement surgery is postponed. For others, arthritis pain is reduced.

Your muscles and joints feel better than ever.

3. Goodbye Coronary Heart Disease: While patients can’t feel this healing benefit of exercise, it is the one that saves lives. Exercise removes two of the major risk factors that lead to heart disease: 1) physical inactivity and 2) obesity. Exercise also increases your good cholesterol (HDL) and lowers your blood pressure.

Your risk of heart attack or stroke is reduced.

4. Goodbye Type 2 Diabetes: Patients with type 2 diabetes gain substantial benefits from exercise. Exercise improves the body’s use of insulin, and the related weight loss improves insulin sensitivity. Of course patients with type 2 diabetes need to get guidelines from their doctor before starting an exercise program.

Your blood sugar levels are better controlled.

5. Goodbye Sleep Apnea: Patients with sleep apnea are often caught in a destructive cycle. Their weight promotes occurrences of apnea then inadequate sleep promotes weight gain. Dr. Shilling has seen exercise break this cycle.

Your sleep becomes restful and weight loss becomes easier.

With all of these benefits it’s hard to see why anyone would avoid exercise. What’s your excuse?

I know you’re tired…exercise gives you energy.
I know you’re in pain…exercise alleviates your muscle and joint pain.
I know you’d rather stay in bed…exercise makes your sleep more restful.
I know you’re pressed for time…exercise improves your efficiency and extends your life.
I know you don’t know where to start…that’s where I come in.

Email me and we’ll schedule a consultation where I can show you the fastest and safest way to reap all of the benefits of exercise.

Then the next time you see your doctor he won’t give you a lecture.

He’ll congratulate you.

Recipe of the Week

Smoked Salmon Salad

It’s simple, quick and makes the perfect lunch-to-go. Salmon in packed with protein and those omega-3 fatty acids that your body needs. Notice that this recipe doesn’t call for a creamy dressing, but rather a sprinkle of balsamic vinegar. Try this on all your salads and save yourself from tons of extra calories and fat.
Yield: 1 serving

Here’s what you need…

1 1/2 cups romaine lettuce, chopped

1/2 cup smoked salmon

1/2 of a hard boiled egg

3 cherry tomatoes

1 tablespoon green onion, chopped

1 kalamata olive, chopped

1 teaspoon dried parsley

Sprinkle of balsamic vinegar

1. Arrange the lettuce, salmon, egg, tomatoes, onion, and olive on a plate.
2. Sprinkle with parsley and balsamic vinegar.

Nutritional Analysis: One serving equals: 170 calories, 6g fat, 5g carbohydrate, 2 g fiber, and 18g protein.

Fitness Tip of the Week

Know Your Number

Do you know your BMI? Your Body Mass Index is a number that helps determine if you are at risk for weight-related diseases. While it is not a perfect measure, it is a helpful tool. BMI values from 18.5 to 24.9 are considered healthy. BMI values from 25-29.9 are considered overweight, and BMI values of 30 or greater are considered obese.

Calculate your BMI: 1) Multiply your weight in pounds by 703. 2) Divide by your height in inches. 3) Divide by your height in inches again.

Your Most Neglected Body Part

Steve McKinney — Wed, 08 Apr 2009 16:36:01 +0000

I can’t figure out why, but people universally neglect to train their legs. It’s a funny thing, since proper leg training will dramatically deliver total body results.

Walk into any gym and you’ll see the bench press taken, the dumbbells being curled-and an empty squat rack in the corner.

Leg exercises are tough, I won’t deny that, but the benefits are more than worth the exertion.

A Case for Your Legs

Your legs are a major muscle group, so it’s no surprise that training them will get you big time results. Training your legs will…

1. Melt fat from your body. As I mentioned above, leg exercises are tough. Your legs are a large part of your body, so each exercise literally moves your whole body. This is precisely why a good leg workout will fire up your metabolism to melt fat away. You’ll burn more calories while exercising your legs than any other body part.

Due to the intense nature of a leg workout, your metabolism becomes elevated for more than 24 hours. That means that for an entire day your body continues to burn extra calories without any extra effort on your part. Who wouldn’t love that?

2. Build strength for everyday life. How often do you use your legs? Most of us depend on our legs constantly throughout the day-so wouldn’t it make sense to strengthen our individual mode of transportation? Kind of like putting a super charger on the engine of your car.

Exercising your legs isn’t only about increased strength; you’ll also improve your coordination and balance. This means that you’ll be able to do and experience things that you otherwise would have missed. You only live once, right?

Uncover natural muscle shape. Let’s be honest, toned legs are attractive. I’m not saying that you’re legs will bulge with muscles (unless we trained you for that), but I am saying that consistently training your legs will uncover your natural toned shape.

Many of my clients discover a whole new level of confidence after getting their legs back into shape. Women especially enjoy the freedom to wear shorts or a skirt without feeling embarrassed to show their legs. Wouldn’t you love that freedom?

Oh, and I should tell you that as you strengthen your legs you’ll also reduce the risk of injury to your lower back because you’ll actually learn to pick things up off the ground the right way.

Best Leg Exercises

Now that I’ve convinced you to pay more attention to your legs, here are three of the top exercises you should do. Each of these exercises have dozens of different variations, so have fun and always keep your workouts fresh and challenging.

1. The Lunge: Start with your feet together, take a large step forward and bend your knees down into a lunge position. Exhale as you press yourself back up to a standing position, or continue through with your step into another lunge.
2. The Squat: Start with your feet shoulder width apart, inhale as you bend your knees, keeping your back straight. Be sure to keep your knees from going past your toes. Exhale as you push back up to a standing position.
3. The Dead Lift: Grip the barbell with a mixed grip (one palm faces you, one doesn’t). Allow the barbell to hang down in front of you as you stand on the platform with your feet shoulder width apart. Lean forward at your waist, keeping your back flat, and bend your knees, bringing the bar down past them. Exhale as you straighten your legs and lift the bar up. When you are standing upright lean back slightly and squeeze the muscles of your lower back. Hold this contraction for a moment. Inhale and slowly return back down to the starting position.

By no stretch of the imagination are these three the ONLY leg exercises out available. And that’s the other great thing about training your legs… you have tons of options and variations.

Want to know more about leg exercises and which ones are the best for you? Are you finally ready to get into the best shape of your life? Let me help.

Email me and we’ll schedule a consultation where you and I can assess your goals and I can show you the fastest and safest way to reach them.

Recipe of the Week

Easy Lentil Soup

Use this recipe for a light dinner or quick lunch. It’s easy to make, tastes delicious and is low in fat. What’s more it’s full of natural protein. And guess what? Lentils are packed with cholesterol-lowering fiber.
Yield: 8 servings

Here’s what you need…

1 tablespoon olive oil

1 cup finely chopped onion

1/2 cup finely chopped carrot

1/2 cup finely chopped celery

2 teaspoons salt

1 pound lentils, picked and rinsed

1 cup peeled and chopped tomatoes

2 quarts chicken broth, fat free, reduced sodium

1/2 teaspoon ground coriander

1/2 teaspoon ground toasted cumin

Optional, spoonful of fat free cottage cheese

Optional, dried parsley

1. Put the olive oil in a 6-quart Dutch oven and place over medium heat. Add the onion, carrot, celery and salt. Sauté for 6 to 7 minutes.
2. Add the lentils, tomatoes, broth, coriander and cumin; stir to combine. Increase the heat to high and bring the mixture just to a boil. Reduce the heat to low, cover and cook at a low simmer until the lentils are tender, about 40 minutes.
3. Using a stick blender, puree the soup to your desired consistency. Serve with cottage cheese and sprinkle with dried parsley if desired.

Nutritional Analysis: One serving equals: 240 calories, 2g fat, 35g carbohydrate, 18g fiber, and 16g protein.

Fitness Tip of the Week

Want Antioxidants? Go Blue

Blueberries are being called a “super food” by many nutritionists. Recent research has shown that blueberries are the fruit with the highest antioxidant activity. They have even been shown to improve memory and coordination and to slow the development of degenerative diseases.

Snack on fresh or dried blueberries instead of processed sweets – not only are they healthier, you’ll also lose weight.

Go FITNESS Shopping

Steve McKinney — Tue, 24 Mar 2009 15:06:29 +0000

Did you know that the grocery store is the source for most of your unwanted pounds?

Well, that and the fast food restaurants, but we’ll leave that for another day.

If you’re like most people then your shopping trips aren’t exactly organized. In fact, your grocery cart is likely to be more fat than fit.

The good news is that with a few small modifications to your routine you’ll be able to turn your grocery shopping trip into an easy opportunity to slim down.

I’ve broken down the process of healthy grocery store navigation with an easy-to-remember acronym – FITNESS.

Come, take a walk with me through your grocery store and we’ll improve your shape and the shape of your family members.

F: First Veggies

Your mom always told you that you had to eat your veggies before dessert-so this will be an easy one to remember. When you start shopping, first go to the produce section. The bulk of your shopping should take place here. Fresh vegetables, lettuce for salads, and fruits are the best things to eat when you want to look and feel great.

Don’t skimp on produce-aim to fill most of your cart here.

I: Is it Wheat?

When it comes to bread you only need to ask yourself one question. Is it wheat? White bread products have been processed and filled with simple carbohydrates – these will easily stick to your body as fat. Wheat breads, on the other hand, contain more fiber and are much healthier. Make it a policy to never purchase white bread, wheat bread is the right choice even for the little members of your family.

Always choose hearty wheat bread products-the more whole grain, the better.

T: Trim the Fat

In the meat section you are faced with a major decision. Do you go with your taste buds or do you go with your health conscious side? I urge you to stick with the latter. These days lean meats are more available than ever, and the benefits to going lean are numerous. When you choose lean meats you avoid extra saturated fat (your heart will thank you for this) and you also avoid the extra calories that come packed into each fat gram.

Want to be lean? Then eat lean meats.

N: Never Enter the Junk Food Aisle

I have a simple policy that has saved me from thousands of unnecessary calories. I don’t walk down the junk food aisle. You and I both know that it is nearly impossible to walk past rows of chips, candies and cookies without putting something into the cart. The bright packages stamped with mouthwatering images will give your will power a run for its money. My two cents? Avoid that row altogether and save yourself from the whole ordeal.

Nothing good ever came from walking down the junk food aisle-just say no.

E: Edge Around the Store

Here’s a really easy trick for healthy shopping. Edge around the store, as in shop the perimeter and avoid the inner aisles. Think about it-the healthiest products are kept around the perimeter of the store: produce, meat, dairy. The inner aisles are where you run into trouble: processed food, baked goods, and sweets. Don’t get me wrong, there are healthy products kept in the inner aisles too, but a majority of the items are waist-expanders.

Shop in a circle-stick to the perimeter of the store, do less shopping in the aisles.

S: Skinny Cow

The dairy section is filled with many healthy items; it is also filled with extremely high fat items. Your job is to pick out all those calcium-rich foods that you love in the low fat and non fat versions. I realize that many people have a prejudice against low fat milk or yogurt, simply because they’ve always eaten the full fat version. Making the switch to low fat is such a simple way to cut unnecessary fat and calories from your diet, while still getting all the benefits of dairy.

Fat free dairy products are the way to go-you’ll only lose unwanted pounds.

S: Stick with Water

Warning: mini lecture to follow. I’ll make it short and sweet. Drink more water-period. Sodas, sugary juices and calorie-laden alcoholic beverages are responsible for a large number of unnecessary calories in your diet. Don’t fill your cart with these sneaky calories. Keep them out of your kitchen and out of your life.

Looking for a tasty beverage? Look no farther than crystal clear water.

There you have it-your FITNESS shopping plan that will take your cart from fat to fit. I suggest that you write down the FITNESS steps on a note card and take it to the store with you.

Recipe of the Week

Albacore Lettuce Wraps

Tuna is one of those healthy items that’s found in the inner aisles of the grocery store-so venture down the aisle and pick out white albacore packed in water. This is an ultra-healthy meal that is high in protein and low in fat.
Yield: 2 servings

Here’s what you need…

1 can albacore chunk tuna, packed in water

2 Tablespoons finely chopped white onion

1/2 red bell pepper, finely chopped

1/2 yellow bell pepper, finely chopped

1/2 apple, finely chopped

2 Tablespoons nonfat mayonnaise

1 Tablespoon nonfat ranch salad dressing

1 teaspoon dried dill

4 large lettuce leaves, washed

Pepper to taste

1. Combine the tuna, onion, bell pepper, and apple in a medium bowl. In a small bowl mix the mayonnaise, ranch dressing and dill.
2. Add the mayonnaise mixture to the tuna and mix until well combined.
3. Arrange the lettuce leaves on two plates, and fill with tuna. Garnish with a dash of pepper.

Nutritional Analysis: One serving equals: 124 calories, 1.5g fat, 13g carbohydrate, 2.7g fiber, and 14g protein.

Fitness Tip of the Week

Upgraded FITNESS Shopping

Want to upgrade your FITNESS shopping trips? Here are 3 additional tips:

1. Don’t go to the grocery store with an empty stomach. Your cart will mysteriously fill with extra, unnecessary foods that will end up crashing your good intentions.
2. Make a list before you go to the store. You’ll be able to think rationally at home before you’re surrounded by tasty, FITNESS destroying foods.
3. Plan out your meals for the week ahead of time, then shop specifically for those items. This will cut out the junk, and save you calories and money.

The Blame Game

Steve McKinney — Wed, 04 Mar 2009 19:06:31 +0000

Whose fault is it that you’re out of shape?

If you go by what you hear in diet ads then you believe that it’s anyone’s fault but yours.

The big diet companies think that if they put the blame on you, then you wouldn’t buy their bogus pills. So they put the blame on your cortisol levels, your modern diet (ie fast food), or your busy schedule instead of where it belongs – which is squarely on your shoulders.

Sure, you have obstacles that get in your way – your schedule, your job, your kids, the weather, your knee injury from college…but ultimately you have the body that you accept.

I’m going to repeat that so it will really sink in.

You have the body that you accept.

Embracing the blame for your current weight is not a bad thing – it’s empowering. Think about it. If it really wasn’t your fault, if it really was due to a long list of variables that you have zero control over, then you’d be stuck. You’d have no way to change.

The Secret Behind ‘Before and After’ Pictures

Allow me to pull back the curtain for you on something that the diet industry doesn’t want you to know. You’ve seen countless before and after pictures documenting weight loss as a result of a diet product. Well, there is more involved than just the diet product, and it’s the same across the board.

Look into the eyes of any person in their before picture and you’ll see that they are disturbed. The body they have is no longer in sync with the body they can accept.

They changed the body that they accept.

Now look into their eyes in the after picture – see the sweet satisfaction? They now own the body that they decided they could accept. And what a great feeling that is.

Your Time To Transform

Whether you realize it or not, you already posses everything you need to transform your body, but it all starts with taking responsibility for the body that you have today. You have your current body because until this moment you’ve been OK with it.

Oh sure, you aren’t thrilled with it, and you even talk about losing weight and getting fit, but you haven’t changed what you’ll accept. Here’s how to transform your body in 3 steps:

Step One: Get Disturbed

You’ve heard it said that emotion creates motion. This is essential when it comes to losing weight. Just like those folks in the before pictures, to transform your body you must first decide that you can’t live another day in the body you currently have.

It’s time to get your emotions stirred up. Make a list of all the reasons that you must lose weight and get fit. Get disturbed!

Step Two: Get Focused

Without clarity it’s very hard to get where you want to go. Now that you’re disturbed with the body you have, it’s time to decide what the body you can accept looks like.

I want you to think in concrete and specific terms. Just like the captions under those before and after pictures – “Suzy lost 25 lbs”, “Mike lost 8 inches from his waist”, “Jenny went from a size 18 to a size 6″ .

Get a clear picture in your mind of what you’ll look like in your after picture and visualize what the caption will read.

Step Three: Get Moving

The time spent between your inspiration (now) and your action determines whether you will succeed or fail. Don’t allow yourself to get stuck between inspiration and action – there is always something that you can do right now.

Don’t you agree that you’ll be happier living life in a fit, healthy and attractive body, rather than the body you have today? Of course you’ll be happier.

I am here to take you from your before picture to your after picture, however, you need to bring something to the table – you need to make up your mind about what you’ll accept of yourself.

What will you accept?

Recipe of the Week

Healthy Man’s Steak

Eggplants offer a host of health benefits due to their many vitamins and minerals as well as important phytonutrients which provide antioxidant activity. When you select eggplants look for ones that are firm and heavy for their size – also avoid ones with discoloration or bruises. Serve your Healthy Man’s Steak as a side to grilled chicken breast for a delicious and well balanced meal.
Yield: 6 servings

Here’s what you need…

2 eggplants, cut into 3/4 inch thick slices

Salt

1 Tbsp. olive oil

1 Tbsp. balsamic vinegar

1 Tbsp. chopped fresh parsley

1 tsp. dried oregano

1 small clove garlic, minced

Freshly ground pepper

1. Sprinkle the sliced eggplant with salt and drain in a colander for about 30 minutes.
2. Preheat the oven to 450 degrees. Coat a baking sheet with nonstick cooking spray.
3. Rinse the eggplant with cold water and pat dry. Arrange in a single layer on the baking sheet. Bake for 20 minutes, turn the eggplant over and bake for 5 more minutes, until golden brown.
4. Stir together oil, vinegar, parsley, oregano and garlic in small bowl. Season the eggplant with pepper and brush tops with the oil mixture.

Nutritional Analysis: One serving equals: 52 calories, 3g fat, 6g carbohydrate, 4g fiber, and 1g protein.

Fitness Tip of the Week

Got Stress?
Exercise is the number one thing that you can do to relieve daily stress. A good workout will get your mind off of your bills, your boss, and your endless responsibilities. It’s been said that if exercise were a drug it would be the most powerful medication on earth!

Are These 3 Foods Making You Fat?

Steve McKinney — Wed, 25 Feb 2009 17:57:15 +0000

It’s easy to let yourself be fooled into thinking the things you eat are healthy. Foods dressed in crafty packaging lead you to believe they will help you lose weight.

But do they?

The truth is that most of the time the only thing special about the so-called healthy food product is the clever marketing. Have you been fooled by the following foods?

So-Called Healthy Food #1: SALAD
Who doesn’t get a self-righteous feeling when ordering a salad, right? Salads are healthy, and salads equal weight loss. Unfortunately, not anymore.

Salad in and of itself is a wonderful, healthy food. It is filled with nutrients and untouched by artificial additives. If only we left it at that.

Most salads on the menu today are loaded with fat laden extras. Croutons, tortilla strips, nuts, and even fried chicken (not the best source of protein). And let’s not forget the salad dressing.

While you know that salad dressing isn’t very healthy, you may not be aware of the staggering number of fat calories packed in these dressings. Most people add between a quarter to a half a cup of dressing to their salad, and with the average creamy salad dressing weighing in at 8-12 grams of fat per tablespoon, you can see how an innocent collection of greens can quickly turn into a spare tire.

So-Called Healthy Food #2: 100 CALORIE PACKS
In the snack section of your local grocery store you’ve probably seen the attractively packaged “100 Calorie Packs.” These light and airy snack packs send a subtle message that they are healthy and in line with your desire to drop the fat. I mean, how harmful can they be? Let’s take a look at the snacks within the package. Here are the most popular:

Oreo cookies
Ritz snack mix
Planter’s peanut butter cookies
Cheese Nips crackers
Chips Ahoy cookies
Shortbread cookie

Hmmm, that list sounds like junk food-doesn’t it? These items are high in sugar, salt and fat, and they don’t contain a grain of nutritional value. And let’s be honest, most people don’t eat just one pack…

So-Called Healthy Food #3: CEREAL
Can a box of cereal help you lose weight? That’s the message being sent out by a handful of cereal brands, namely Special K. This cereal manufacturer has gone so far as to create the Special K Challenge, a program which claims to help drop 6 pounds in 2 weeks. The message that most consumers take away from the cereal commercials is “If I eat this brand of cereal then I will lose weight.”

Wait, don’t grab a bowl of your favorite cereal along with your skinny jeans just yet.

It’s dangerous to think that any food item will promote weight loss, especially a food item that is high in simple carbohydrates. In the fine print you will see that the cereal claims to help lose weight when incorporated with a very low calorie diet, and that the cereal itself has no weight loss inducing power.

Making the Healthy Choice
As a rule of thumb ignore the bold claims on food packaging-the information you really need is listed on the nutrition label. Finding healthy food is simple when you use the following guidelines.

1. Eat Fresh: The healthiest food in the world is fresh, unprocessed whole foods. This includes fresh vegetables and fruit, whole grains and legumes, and raw seeds and nuts. These fresh foods supply your body with vitamins, minerals and enzymes that are priceless to your health. When it comes to meat, poultry and dairy choose products that are grass fed and hormone and antibiotic free.

2. Set Limits: Let’s be honest. Just because something is edible doesn’t mean you should eat it. A key to healthy eating is to identify which items to limit or even eliminate from your diet.

Cholesterol. The American Heart Association recommends that you limit your intake of cholesterol from food to less than 300 milligrams per day.
Saturated Fat. Your intake of saturated fat should be less than 7% of your total daily calories.
Trans Fat. It is recommended that you either eliminate trans fat from your diet or keep it under 1% of your total daily calories.
Sugar. Most of us consume way more sugar than we should. Make a habit of checking the ingredient list of the foods you eat. If sugar is the first listed ingredient then you know that item is packed with sugar.

3. Look at the whole picture: A healthy diet consists of taking in a combination of fats, carbohydrates, fiber, protein, vitamins and minerals each day. Remember that eating too much of even healthy foods can lead to weight gain. All of the foods that you eat should fit together to form a well-balanced, calorie controlled diet.
The bottom line is that you should eat to live not live to eat. Your body will thank you for it.

Want more ideas on how to get the body of your dreams without starving yourself or doing boring exercise routines? Email me today to get started on a fitness program that will change your body and improve your health.

Recipe of the Week

Fitness Casserole

What a delicious way to eat your veggies. This colorful dish is perfect for a healthy breakfast or a light dinner. Servings: 4

Here’s what you need…

1 medium zucchini, halved lengthwise and sliced

1/4 cup sweet onion, chopped

1 12 oz bag Birds Eye Steamfresh frozen broccoli

1 15oz jar Mezzetta Marinated Sweet Yellow & Red Roasted Peppers

1/4 cup 2% milk reduced fat shredded cheddar cheese

8 egg whites

2 tablespoons nonfat milk

8 Calamata Olives, chopped

Dash of salt and pepper

Cherry tomatoes to garnish (optional)

Preheat the oven to 350. Coat a small saucepan with light cooking spray and sauté the zucchini and onion over medium heat until tender. Microwave the frozen broccoli according to the instructions on the package.

Coat an 8inch square pan with light cooking spray. Line the bottom of the pan with the roasted peppers. Spread the zucchini and onion mixture and broccoli over the peppers. Sprinkle the cheese over the vegetables.

In a medium bowl combine egg whites, milk, olives, salt and pepper. Pour the egg mixture evenly over the vegetables. Bake for 15 to 20 minutes or until the eggs have set. Garnish with cherry tomatoes.

Nutritional Analysis: One serving equals: 154 calories, 3.8g fat, 15.2g carbohydrate, and 11g protein.

Fitness Tip of the Week

Lighten Up

Want to quickly eliminate fattening calories from your diet? It’s easy: simply don’t add fat while cooking. Instead of oils, butter, or lard, try cooking with a light cooking spray. Instead of frying, try broiling. Also drain or blot excess oil from food before eating it.

Study confirms the Fountain of Youth

Steve McKinney — Mon, 16 Feb 2009 15:53:39 +0000

I recently saw a special on an amazing female Olympic swimmer who’s competing with women half her age.

Dara Torres, 41, has been in five Olympic games. Oh, and did I mention that she also has a two year old daughter? While other women her age are whining about pregnancy pounds and being ‘over the hill’, Dara looks like the 20 year olds she competes with.

What makes her different from other 41 year old moms?

“I love to exercise,” Dara says. “I love how it makes me feel. I love how it makes me look.”

Here’s the fountain of youth part:

Because of exercise, Dara’s body is actually younger on a molecular level than her out-of-shape counterparts, according to a recent study led by Tim D. Spector, a professor of genetic epidemiology at King’s College in London as reported by the Washington Post.

The results were astounding. They found that exercise appears to slow the shriveling of the protective tips on bundles of genes inside cells (called telomeres), which means a slowing of the aging process.

“These data suggest that the act of exercising may actually protect the body against the aging process,” said Spector.

Here’s the study in a nutshell:

Telomeres cap the ends of chromosomes and every time a cell divides, the telomeres get shorter.

Once a telomere gets too short, that cell can no longer divide.

Aging occurs as more and more cells reach the end of their telomeres and die. This results in weakened muscles, skin wrinkles, loss of eyesight and hearing, organ failure and slowed metal functioning.

The study analyzed the telomeres from the white bloods cells of twins over a 10-year period. Telomere length was used as a marker for the rate of biological aging.

It was found that the length of telomeres was directly related to that twin’s activity level. “There was a gradient,” Spector said. “As the amount of exercise increased, the telomere length increased.”

What does this mean to you?

The fountain of youth is literally at your fingertips!

Add to that the previously proven benefits of exercise (such as a reduced risk of heart disease, cancer and other diseases) and it’s no wonder that exercise lovers look and feel as great as they do.

Do you want to start an exercise program or get back on one?

Whether it’s been months, years or even a lifetime since your last workout, remember that it’s never too late to start looking and feeling your best.

Email me to set up your first workout.

And while you may not share Dara’s passion for swimming, you can share her secret for staying young and looking your best.

Recipe of the Week

Perfect Honey-Glazed Salmon

Talk about an easy way to prepare a delicious salmon dinner; this main dish only takes 20 minutes from start to finish. Salmon is a wonderful source of omega 3 fatty acids.
Servings: 2

Here’s what you need…

1 (8oz) sockeye salmon fillet, cut into 2 pieces

1 teaspoon honey

1 teaspoon ketchup

1. Heat oven to 450. Line cookie sheet with foil; spray foil with non-stick spray. Place salmon on sheet.
2. In small bowl, combine honey and ketchup; blend well. Spread mixture over salmon.
3. Bake at 450 for 12 to 18 minutes or until thickest part of the fish flakes easily with fork.

Nutritional Analysis: One serving equals: 220 calories, 11g fat, 4g carbohydrate, 0g fiber, and 26g protein.

Fitness Tip of the Week

Want a Smaller Stomach?

Are you doing dozens of sit ups in the hopes of reducing the size of your stomach? You cannot greatly reduce the size of your midsection by stomach exercises alone. While exercises are great for firming your abdominals, a fat burning workout is the most effective way to lose weight and take off inches.

Don’t Believe the Lies

Steve McKinney — Mon, 02 Feb 2009 15:41:17 +0000

Repetition does not transform a lie into a truth.

That bit of wisdom came from Franklin D. Roosevelt during a radio address in 1939, and though he wasn’t talking about fitness, it certainly applies to the following fat loss myths.

Myth #1: Eating Late at Night Makes You Fat

The Facts: Your body doesn’t have an internal timer that causes late night eats to be stored directly as fat. Weight gain happens when you eat too much and exercise too little – you could eat too much in the morning, the afternoon, or late at night and it would all result in weight gain.

Your Solution: Consider how many calories you eat and burn each day, rather than when you eat.

Myth #2: Snacking Promotes Weight Gain

The Facts: Eating snacks throughout the day is actually a great way to keep your metabolism up and to avoid overeating at meals. However, if you snack on junk food then be prepared to pack on pounds.

Your Solution: When it comes to snacking it’s all about what you snack on.

Myth #3: You Can Lose Fat Without Exercise

The Facts: Exercise and healthy eating go hand-in-hand when it comes to permanent fat loss. Your body needs exercise just as it needs to be fed a diet filled with fresh produce, whole grains and lean protein.

Your Solution: Accept exercise as a part of your daily lifestyle.

Myth #4: Fat Free Means ‘All-You-Can-Eat’

The Facts: It’s time to close your eyes and mentally erase everything that the 90’s taught about fat-free dieting. Fat-free foods are not the equivalent of flavored air – they contain plenty of calories and often lots of sugar.

Your Solution: Be mindful of calories when eating fat-free foods.

Myth #5: Eat as Little as Possible for Maximum Fat Loss

The Facts: Eating too little causes your metabolism to shut down and puts your body into starvation mode, and prone to store fat rather than burn it.

Your Solution: When it comes to fat loss think burn rather than starve.

Myth #6: Diet Pills Work for Fat Loss

The Facts: The only thing that diet pills are capable of burning is the extra cash in your wallet. Billions of diet pills are sold every year – all to no avail.

Your Solution: Healthy eating and exercise can never be replaced by a pill.

Myth #7: You Should Never Eat Fast Food

The Facts: It’s all about what you order. Fried, processed and salty foods will cause weight gain – don’t order them. Lean meat, salad, vegetables and beans, on the other hand, are available at many fast food chains – order these instead.

Your Solution: When eating fast food skip the fried items, stick with lean meats and salads.

Trying to lose weight is often a frustrating experience. In a world filled with quick fixes, lasting weight loss is not something that happens overnight. Remember that it took time to gain the weight, so it will also take some time to lose it.

Permanent weight loss happens as a result of a proper exercise and diet plan – my specialty.

Email me and together we will customize a diet and exercise plan designed to help you lose the weight, tone your body and feel fantastic.

Recipe of the Week

Roasted Citrus Cod

Want fish in a flash? This recipe offers a healthy and delicious serving of cod crusted with breadcrumbs and enhanced with citrus zest.
Yield: 6 servings

Here’s what you need…

1 cup panko breadcrumbs

2 tablespoons unsalted butter (melted)

1/4 cup chopped parsley

1 teaspoon grated orange zest

1 teaspoon grated lemon zest

1 teaspoon grated lime zest

6 (6 oz) skinless cod fillets (1.5 inches thick, with bones removed)

1/2 teaspoon salt

1/2 teaspoon pepper

1. Preheat oven to 450 degrees. Line a baking sheet with parchment paper.
2. Combine panko, butter, parsley and citrus zest until evenly mixed. Place the cod fillets on the prepared baking sheet. Season the fillets with salt and pepper. Top with the panko mixture, pressing it onto the fillets.
3. Roast until the breadcrumbs are browned and the cod is fully cooked, about 10 minutes.

Nutritional Analysis: One serving equals: 122 calories, 3.5g fat, 10g carbohydrate, .5g fiber, and 12g protein.

Fitness Tip of the Week

Don’t Try
The New Year is still fresh and change is in the air. What do you want to change in your life this year? Whatever your goal, apply this philosophy to it: Do or do not. There is no try. This bit of wisdom didn’t stem from a former president…it came from a little guy named Yoda!

If I Only Had The Time…

Steve McKinney — Mon, 19 Jan 2009 17:09:42 +0000

‘I don’t have time’ is the reason that most people don’t exercise. Well, they call it a ‘reason’ I like to call it what it really is – an excuse.

Most people believe their workouts need to be 60-90 minutes in order to really count. With this kind of time commitment it is no wonder that exercise becomes the activity that you simply don’t have time for. Before you know it one missed workout becomes two and soon you realize that you haven’t put on your gym shorts for a month.

Missed exercise is a slippery slope toward irreversible consequences. Obesity wasn’t gained in one day…or even in one year. Neither was heart disease.

Question: Have you ever wondered if long workouts really deliver the best results?

The truth is that exercise doesn’t have to take 60-90 minutes anymore. The experts agree that short, intense bouts of exercise can actually deliver better results than traditional low intense exercise.

In fact, a study was conducted at the University of Pittsburgh, School of Medicine that tested whether short bouts of exercise would deliver better results than one long bout of exercise. They found that participants who performed short bouts of exercise stuck with the program longer and experienced greater weight loss than the participants that performed long bouts of exercise.

Throw out the idea that you need an entire afternoon or a free evening to have a great workout. It simply doesn’t take as much time as you think. Here’s one example:

10 Minute Results-Driven Workout

Dumbbell Squat : Stand with your feet shoulder width apart and hold a dumbbell in each hand. First lower down into a squat position. Make sure that your knees do not go past 90 degrees. Exhale as you straighten your legs and return to the starting position. Complete 12-15 repetitions.
Dumbbell Curl: Stand with your feet shoulder width apart and hold a dumbbell in each hand down at your sides. Curl the dumbbells up toward your chest. Inhale as you return to the starting position and repeat. Complete 12-15 repetitions.
Dumbbell Bent Over Rows: Stand with your feet shoulder width apart and hold a dumbbell in each hand. Bend your knees and lean forward from your waist, keeping your back flat. Exhale as you drive your elbows back and squeeze your shoulder blades together. Inhale as you return to the starting position. Complete 12-15 repetitions.
V-Ups: Sit on the edge of a chair or bench and lean back. Exhale as you drive your knees in toward your chest, squeezing your abdominal muscles. Inhale as you lower your knees back down with control. Complete 15-20 repetitions.
Dumbbell Press: Sit on a bench with the dumbbells at shoulder level. Inhale as you press the dumbell’s over your head and exhale as you lower to the starting position. Complete 12-15 repetitions.

This is just a simple example of a short workout. Please remember to control the weights throughout the movement. Think outside of the box. Could you do a 10 minute workout in the morning or a 15 minute workout before bed?

Let’s be honest, you make time for the things that you feel are important. If I told you that for every minute you spent exercising I would give you a thousand dollars, would you find a minute to exercise? Sure you would! You’d probably find quite a few minutes to exercise.

Short bursts of intense exercise will give you the results you want, all you have to do is make the time for it.

Somewhere deep down inside you know that it’s now or never.

Will you choose to simply close this email and allow your hectic schedule to slowly push you down the path of obesity and health risk? Or will you find creative ways to fit exercise into your day as you steadily regain your shape and health?

Make this the day that you finally make the change. Email me to schedule your no-obligation fitness consultation and I’ll show you many other high intensity time effective workouts that deliver amazing results.

The choice is yours.

Recipe of the Week

Spicy Veggie Stir Fry
When you want a healthy meal that doesn’t compromise on flavor-here’s your dish. This vegetarian recipe calls for chicken substitute, but you can use real chicken if you want. Bake or grill real chicken before adding it to the recipe. Servings: 4

Here’s what you need…

3 cups hot cooked instant rice (cooked as directed on the package, omitting margarine and salt)

1 cup water

1 tablespoon soy sauce

1 tablespoon cornstarch

½ teaspoon crushed red pepper flakes

1 teaspoon oil

¼ cup chopped onion

1 medium green bell pepper, cut into thin strips

2 tablespoons water

3 medium zucchini, halved lengthwise, thinly sliced

4 frozen breaded chicken substitute patties, thawed, cut into bit-sized pieces

3 tomatoes cut into thin wedges.

1. While rice is cooking, in small bow, combine 1 cup water, soy sauce, cornstarch and red pepper flakes; blend well. Set aside.
2. Heat oil in large nonstick skillet or wok over medium heat until hot. Add onion and bell pepper; cook 3 to 4 minutes or until onion is tender. Add 2 tablespoons water and zucchini; cover and cook until all vegetables are tender.
3. Add chicken substitute pieces and tomatoes; cook until thoroughly heated. Stir cornstarch mixture; added to skillet. Cook and stir until thickened. Serve mixture over rice.
Nutritional Analysis: One serving equals: 380 calories, 10g fat, 54g carbohydrate, 6g fiber, and 13g protein

Fitness Tip of the Week

Get Out Your Camera
Do you wish that you had more motivation to achieve your fitness goals? Give yourself inspiration by taking a ‘Before’ picture. That’s right, put on your bathing suit and pose! Next, place the picture in a place that you see often (on the refrigerator maybe?) Now get to work on changing your body—imagine how great it will feel to replace your ‘Before’ picture with a stunning ‘After’ shot.

Fitness and More

Steve McKinney — Mon, 12 Jan 2009 14:32:54 +0000

Hey guys,

I just wanted to say “hello” and introduce myself. My name is Steve McKinney and I’m a Certified Personal Fitness Trainer, owner Fitness And More, Inc., and the Pastor, of Frontline Fellowship located in Granite City, Il.

I’m going to be a part of this website by giving some fitness tips and healthy eating habits. Now, please don’t panic! You won’t be tested on this! However, there’s a real good chance some of these tips will help you.

As most of you know, ours is a very stressful job. One way we combat stress is eating. It’s called “comfort eating”. We eat when we aren’t even hungry! The next thing you know you’ve added weight, your blood pressure is high and your energy levels are on the decline.

For example, my friend who is a Pastor (he said this is ok to share) called me the other day and said, “I’m totally embarrassed, I went to the dentist and they wouldn’t even pull my tooth. My blood pressure was too high.”

The interesting thing is my friend lost over 60 pounds with proper diet and exercise. Only to quit and put it all back on plus a few extra. Needless to say, he’s back at it, trying to exercise and eat right. But it will take time.

Now, here’s what I could do. I could play the “God Card” and tell how we’re the temple of the Holy Spirit and gluttony is a sin (venial if you’re catholic) but this is a site for war torn brothers, so let’s not go there.

Let’s go here. The benefits of proper exercise include stress relief, increased energy, mental clarity and overall improved health. I want to make sure you noticed I said proper exercise. You can overdo exercise and cause yourself more harm than good.

Read more in my free eBook, Fitness and More.

I’ll be adding simple exercise tips, motivation and some recipes to the site. Until then, click here to visit my online training site. Then, go and take a walk!

Grace and Peace,

Steve