101 Healthy Things to Start the New Year

1.      Drink more water

2.      Clean out your fridge get rid of the unneeded junk

3.      Clean out your pantry and get rid of the junk

4.      Stock your fridge/freezer with lean proteins, veggies, fruits and nuts

5.      Shop the outside aisles of the grocery store only

6.      Carry all of your groceries in a basket instead of pushing a cart

7.      Use the stairs instead of the escalator or elevator

8.      Park further away from your destination

9.      Workout at least 3 times a week

10.  Plan out your meals for the week

11.  Stock your grocery cart with only items that come from an animal, plant, sea or ground

12.  Write out your goals

13.  Make a vision board of how you would like to see yourself!

14.  Drink a cup of green tea twice a week

15.  Break a sweat

16.  Meditate

17.  Try yoga

18.  Stretch 3 times a week

19.  Play with your pet

20.  Play with your kids

21.  Walk to the store

22.  Add more protein to your diet

23.  Eat a lot of vegetables

24.  Try a new fruit

25.  Leave off the sauce

26.  Skip the bread basket

27.  Cook a meal from scratch

28.  Don’t eat any processed foods today

29.  Don’t eat any refined sugar today

30.  Eat a mini meal of natural foods every 3 hours

31.  Don’t stuff yourself

32.  Tell someone you love them

33.  Divorce a negative friend

34.  Quit an unhappy job

35.  Look for a new career

36.  Read motivational stories

37.  Apologize

38.  Read a book

39.  Finish what you started

40.  Be optimistic

41.  Drop the excuses

42.  Find a solution

43.  Be accountable

44.  Make your own luck!

45.  Take a brisk walk

46.  Talk to an inspirational friend

47.  Go to bed earlier and aim for 7-8 hours of sleep

48.  Don’t watch TV

49.  Try some vegetable juice

50.  Cook with coconut oil

51.  Drink some coconut water

52.  Try a vegan dish

53.  Try a new kind of nut

54.  Eat some seeds

55.  Don’t eat anything that has ingredients you can’t define

56.  Volunteer

57.  Donate some time

58.  Donate some money

59.  Hire a trainer

60.  Hire a nutritionist

61.  Try a new workout class

62.  Join a boot camp

63.  Try a new sport

64.  Play tag with your kids (or borrow your friends kids!)

65.  Play fetch with your dog (or borrow a neighbors!)

66.  Walk up a hill

67.  Join a walking, jogging, running or hiking group

68.  Go for a hike

69.  Do 10 jumping jacks

70.  Do 10 push ups

71.  Do 10 situps

72.  Do them again!

73.  Lunge around your house

74.  Hop around your house

75.  Shovel your drive way if there is snow

76.  Rake your lawn if there are leaves!

77.  Mow your own lawn

78.  Take off your shoes before going in your house

79.  Wash your face before you go to bed

80.  Plant your own herbs

81.  Try some new spices

82.  Add sea salt to a new dish

83.  Try a new recipe

84.  Walk to run your errands

85.  Predict your own future by creating it!

86.  Meet a friend for a workout instead of happy hour

87.  Walk on your lunch break

88.  Dust off your blender

89.  Buy a blender if you don’t have one!

90.  Buy a juicer

91.  Watch the documentary Fat, Sick and Nearly dead

92.  Watch the documentary Forks over Knives

93.  Watch a funny movie

94.  Laugh

95.  Clean out your closet

96.  Donate clothes that are too big and swear you will never go back to that size!

97.  Skip the butter

98.  Skip the high heels today

99.  Put your gym bag in the car

100. Put motivating music on your music player to pump up your workouts!

101. Read some motivating fitness blogs…

It takes just 7 days for a something to become a habit!

Contact me, Jessy Hamawi, anytime for a more specific help jump starting your weight loss and health look 

Fitness Tips for the New Year

The time to make that New Year's resolution to exercise more is here! Upping your fitness ante, however, can be one of the hardest resolutions to put into action. How can you make your New Year's get-active goals stick? Here are four tips and tricks to make exercise a year-long commitment.

MAKE MINI-NEW YEAR’S FITNESS RESOLUTIONS

Instead of just resolving to “exercise more,” make mini-New Year’s resolutions that will keep you committed to regular exercise.

NEW YEAR’S RESOLUTION #1: MAKE TIME FOR YOU

The problem: Taking care of yourself on a daily basis – if you don’t already maintain a fitness routine – can be challenging. From daycare to meetings or just catching up with friends, it can often feel like “you” don’t really fit into the equation of “your” day.

The solution: Start making yourself a priority. Let people around you know that you’re hoping to make a big fitness change in your life and ask them for their support. See if your friends can help you with a few day-to-day tasks -- or even exercise with you. Get your husband to clean up the dishes so you can head off to the gym or outside for a walk. By sticking to your “I need me time” plan, you’ll be more likely to keep an exercise schedule.

NEW YEAR’S RESOLUTION #2: WRITE IT DOWN

The problem: You want to loseweight and tone your muscles, but haven’t set any concrete targets and you’re not sure how to go about achieving your fitness goals.

The solution: Studies show people who write things down – from what they eat to how they feel before, during and after exercise – are more likely to stick to a new healthy living plan. So, before you start any routine, go to your local bookstore and buy a journal to track your fitness goals (or keep one online). Include inspirational quotes in your fitness journal to inspire you to exercise whenever you feel like taking a day off (or feel too lazy to get off the couch). Doing this will help you feel more organized and in control of your fitness future.

NEW YEAR’S RESOLUTION #3: SET REALISTIC FITNESS GOALS

The problem: Your fitness goals are too lofty and could set you up for failure. For example, it’s January and you want to run a half-marathon by March or you’re hoping to lose 10 pounds in one month.

The solution: Talk to your doctor before starting any fitness regimen to help you set realistic fitness goals. Give us a call to schedule an appointment with a qualified personal trainer who can assist you in breaking your larger New Year’s resolutions into smaller more tangible fitnesstargets and tasks. This will keep you motivated and increase your odds of being successful. A medical or fitness professional can also help you plan for and overcome the inevitable hurdles that may hinder your workout schedule; for example, illness, injury, or family and work obligations.

NEW YEAR’S RESOLUTION #4: ENLIST YOUR FRIENDS

The problem: You would rather go out with your friends for an after-a-bad-day-at-work drink than head to the gym.

The solution: Get your friends to hop on the fitness train with you. People are more likely to stick to a fitness regimen if they have someone to support them. Not only will you be able to motivate each other to stick to your long-term plan, you’ll also get to indulge in some quality bonding time.

These mini-New Year's fitness resolutions will make your ultimate goal to exercise more this year an achievable reality.

Still not sure where to start, give us a call today at 309-689-1400!

Broccoli Cauliflower Avocado Soup

There is so much to love about a healthy and tasty batch of homemade soup, simple to prepare and you really can’t mess them up. If you are not a huge fan of broccoli or cauliflower, I bet this soup will convert you to love them. A delicious and healthy creamy puréed soup is formed when you combine the two together and add a whole avocado.

Serving size: 1 cup

Yield: 8 servings

Tip: Any type of broth or boullion, vegetarian or not, can be used in this soup.

You might need to puree this soup in two batches because the volume is quite large. If so, divide the avocado in half so it mixes well into each batch. You combine all of the soup at the end and give a good mix.

Ingredients

1 large Onion roughly chopped

a few cloves of Garlic, roughly chopped

splash of Olive Oil

a few pinches of Cracked Black Pepper

a few pinches of Smoked Paprika

a few pinches dried Thyme

1 bunch of Broccoli, cleaned, remove stems and break into large florets

1 head of Cauliflower, cleaned and cut into large pieces

3 cups of hot Broth (my favorites are Vegetable or Chicken)

1 pitted Avocado, cut into quarters

Preparation

1. Heat a large soup pot with a splash of olive oil, onion, garlic and spices over medium high heat.

2. When it starts to sizzle reduce heat to medium and cook about 5 minutes until lightly brown, softened and fragrant. Stir occasionally.

3. Add the cauliflower and broccoli and cook these a few minutes with the onions.

4.  Add the hot broth to the soup pot, increase the heat back to medium high and bring to a boil.

5.  Reduce heat back to medium, partially cover and simmer for about 30 minutes until the vegetables are very soft and you can mash them with a fork.

6.  Remove soup from the stovetop and let it cool a bit.

7. Add avocado.

8. Purée with and immersion blender, blender or food processor until you get a smooth texture.

If you like your soup thicker, feel free to add more broth.

All You Need to Know About Nutrition Facts

Proteins, fats, and carbohydrates compose much of the general population diet. Macronutrients, such as protein, carbohydrates, and fats are essential components of human dietary needs. Additionally, micronutrients serve to help the human body metabolize energy and support other nutrient absorption. Trace elements like vitamins, minerals, and antioxidants, to name a few, keep humans healthy by helping the human body to process energy and fight disease. Antioxidants include foods like red and black beans, dark vegetables, dark small berries, and fruits with skin. Antioxidants include beta-carotene, lycopene, metabolic enzymes, vitamins C, E, and A.

What is protein?

Protein is made of chains of amino acids divided into two groups. One group of amino acids are known as essential amino acids because they are found in foods we eat and cannot be manufactured by the body. These amino acids are leucine, isoleucine, valine, lysine, threonine, tryptophan, methionine, phenylalanine and histidine. The other group of amino acids is known as non-essential amino acids including arginine, alanine, asparagine, aspartic acid, cysteine, glutamine, glutamic acid, glycine, proline, serine, and tyrosine. Nonessential amino acids do not need to be consumed because are they are formed naturally in the body. Protein aides in recovery, maintenance and regeneration on a cellular level.

What are carbohydrates?

Carbohydrates are a group of nutrients that include organic compounds such as sugar, cellulose, starch and fiber. Sugar, starch, cellulose and fiber breakdown in the body at different rates allowing for slow, moderate and fast digestion and absorption. Carbohydrate calories (or energy) are used to fuel all systems of the body. It is essential to include carbohydrates in a healthy diet because carbohydrates, in whole food form, provide fiber, fuel the body for activity, and aid in brain health.

What is fat?

Fat is a macronutrient that provides the body with 9 calories per gram. Fats help the body to maintain healthy skin and hair, protect body organs against shock, and maintain body temperature. In addition to providing dense calories per gram of fuel, fat aids absorption of fat soluble Vitamins A, D, E, and K. Fats are also sources of essential fatty acids. Essential fatty acids must be eaten because the body cannot manufacture these fatty acids on its own. Essential fatty acids can be found in fish and shellfish, flaxseed oil, canola oil, pumpkin seeds, sunflower seeds, leafy vegetables, and walnuts.

Saturated, Trans, and Unsaturated Fats

Saturated fats are typically found in animal and some plant food sources. Saturated fat is found in animal food sources including, meats, eggs, lard, butter, cream, whole milk and high fat cheese. Plant sources include coconut oil, cocoa butter, palm oil and palm kernel oil. Saturated fats tend to be solid at room temperature and, when eaten in large amounts, are thought to increase the risk for developing heart disease. Saturated fats directly raise total and LDL (bad) cholesterol levels in the blood stream.

Trans fats are unsaturated but directly raise low density lipoproteins (LDL or bad cholesterol) and lower high density lipoproteins (HDL or good cholesterol) in the blood. Trans fats are often described as hydrogenated or partially-hydrogenated oils. These oils are typically used in foods that require extended shelf life. These oils are solid at room temperature and cause significant health problems related to heart diseases. Unsaturated fats include Monounsaturated and Polyunsaturated fats-- these fats are liquid at room temperature but begin to solidify at cold temperatures. Foods that contain monounsaturated and polyunsaturated fats are corn oil, safflower oil and sunflower oil, olives, olive oil, nuts, flax seeds, peanut oil, canola oil and avocados. Some studies have shown that these kinds of fats can actually lower low density lipoproteins (LDL bad cholesterol) and maintain high density lipoproteins (HDL good cholesterol).

With this fundamental understanding of micronutrients, macronutrients, vitamins, minerals, and trace elements, like antioxidants, people can better plan and eat whole foods based— vegetable based meals that can help the body fight disease, maintain ideal and healthy body weight, and supply adequate fuel or calories for activities of daily living, physical exercise, and physical recovery.

What's In Your Pantry?

Does your kitchen pantry work with or against your healthy eating habits? By having a pantry stocked with healthy items, planning and cooking meals and preparing snacks will be easier, making eating wholesome food a breeze. Buy bags and containers that allow you to store food in serving-size portions. Stock up on snack, sandwich and quart-size storage bags, airtight containers, twist ties, and measuring cups of varying sizes.

Breakfast

Oatmeal is a must-have, but move away from the instant variety unless you can find a brand that has no added salt or sugar. Try Quaker Oats’ Old Fashioned Rolled Oats which takes no more than 5 minutes to cook. If oatmeal is not your thing, purchase a whole grain cereal with no added sugar. Shredded wheat is an option, but you can also try Kashi’s Cereal. Adding fresh fruit to oatmeal or cereal is the best way to get a kick of energy-boosting natural sugar. 

Lunch

Store canned tomato products including whole, crushed, diced, or pureed tomatoes. Make your own salsa, pizza sauce and spaghetti sauce instead of buying them prepackaged, which are loaded with sodium. Another item to add to your pantry is low-sodium chicken or vegetable stock for homemade soup. By making your own soups and sauces, you’ll skip the added salt and preservatives, and gain a cleaner, fresher taste in exchange. Also, keep beans of different varieties including black, red kidney, and black eyed peas. If you go canned, be sure to get those with no salt added. You might also add lentils and lima beans into your legume experience. Add these to rice cooked in vegetable stock with a variety of vegetables for a hearty lunch. For a great source of protein, keep salmon and tuna pouches handy as well.

Dinner

Kick the instant rice out of your cupboard and pick the boil-in-a-bag brown rice or quick-cooking barley instead. Some additional whole grains to have are quinoa and bulgur, both of which can be used instead of rice in most recipes. When cooking with oils, extra virgin olive oil and olive oil cooking spray are mainstays. Spray a pastry brush and coat a frying pan to grill vegetables or cook fish or chicken. Use the oil in salad dressings or toss with whole wheat pasta. You can also add canola oil to your pantry for cooking at higher temperatures as olive oil burns at a lower temperature. Fresh garlic is best stored in a cool, dry place in an airtight container or storage bag. Jars of minced garlic and ground ginger are fine before opening in the pantry, but need to be refrigerated after opening. Regarding spices, check to make sure they are not expired. A good stash includes garlic and onion powder, cumin, turmeric, pepper, cayenne pepper, oregano, basil, thyme, cloves, nutmeg, cinnamon, sage, poultry seasoning, and chili powder.

Snacks

You can keep nuts, seeds, and dried fruits around for eating in between meals, but keep the serving size in mind! Just a third of a cup of dried raisins is 143 calories and almost 38 grams of carbs. Nuts like almonds, walnuts, and sunflower seeds are also high in calories and fat if overdone, so use small storage bags to divide them into single serve packets. Frozen fruits are also a great way to enjoy a sweet treat if the fresh variety is not available. 

Basic Beginner's Workout Using Resistance Bands

This article will provide suggestions for resistance band basic exercises. This simple resistance band workout can be done in the comfort of your home--remember, this or any sample exercise program cannot be implemented correctly without first talking with your doctor to make sure you are cleared to begin a new exercise program.

Begin with a 5-10 minute warm up of light cardio (walking in place, elliptical trainer, etc.)

Beginners: Perform each exercise for 1 set of 15 repetitions, resting when you need to, using enough weight that you can only complete the desired number of repetitions (15). Do this workout 2-3 times a week, taking at least one day of rest between workouts. For best results, combine this workout with regular cardio and a healthy meal plan.

Chest Press

Place the band under a bench (securely grounded) or ball and lie face up holding handles in each hand.  Begin with elbows bent at 90 degrees and level with shoulders, knuckles facing the ceiling.  Contract the chest to push arms up and repeat.  Repeat.

Alternate exercise: Pushups

Begin on knees or toes and wrap the band over your back, holding onto the ends with both hands flat on the floor.  Loop the band to add tension and bend elbows into pushup.

Unilateral Raise

Attach the band to a sturdy object or under your feet (standing).  Hold the handle in right hand and wrap the loop around hand to increase tension if needed.  Keeping arm straight (elbow slightly bent) at the side of your body, raise your arm away from your body to shoulder level.  Return to start and repeat.

Rear Delt Fly

Standing or sitting, hold band in the middle, arms straight out in front of you (parallel to the floor), hands several inches apart--adjust hands to change resistance.  Squeeze the shoulder blades together and pull band so that arms are out to the sides like an airplane.  Return to start and repeat, keeping tension on the band the entire time.

Overhead Press

Place band under ball or stand on band holding handles in both hands (neutral position, closed fist, thumbs facing the body).  Begin with arms bent at 90 degrees (upper arm from elbow to shoulder parallel to the floor), wrists straight and abs in.  Contract the shoulders to straighten arms up overhead and lower back down.  Repeat.

Tricep Extensions

In this version, band is attached to sturdy object at shoulder level.  Sit or stand with left side of the body facing the band and hold the band in the right hand, elbow bent to 90 degrees, forearm behind the head.  Keeping the abs tight, contract the triceps to straighten the arm.  Return to start and repeat on the other side.

Biceps Curls

Stand on the band and hold handles with palms facing out.  Keeping abs in and knees slightly bent, bend arms and bring palms toward shoulders in a bicep curl.  Position your feet wider for more tension.  Return to start and repeat.

Squats

Stand on the band with feet shoulder-width apart, keeping tension on the band by holding your closed fists in the neutral position at shoulder level.  Lower into a squat, keeping knees behind toes.  Return to start and repeat.

Lunges

Stand with right leg forward, left leg back and band positioned under right leg.  Keeping tension on the band, closed fists in the neutral position at shoulder level, lower into a lunge until both knees are at 90 degrees, front knee behind the toe.  Return to start and repeat.

Butternut Squash and Sweet Potato Soup

There is no better way to warm up in this cold weather other than having a healthy yet tasty soup. 

Yield 6 to 8 servings

Ingredients

3 tablespoons unsalted butter

2 cups roughly chopped onions

6 cups (about 2 pounds) butternut squash, peeled, seeded and diced into 1-inch pieces

3 cups (about 1 pound) sweet potatoes, peeled and diced into 1-inch pieces

8 cups (64 ounces) low sodium chicken stock

1½ teaspoons salt

½ teaspoon freshly ground black pepper

1 tart-yet-sweet apple, cored, peeled and diced into ½-inch pieces

3 tablespoons honey

½ teaspoon ground cinnamon

 ⅛ teaspoon ground nutmeg

1 cup half-and-half or light cream

Directions

1. Melt butter in large pot. Add onions and cook over medium-low heat until soft and translucent.

2. Add butternut squash, sweet potatoes, chicken stock, salt and pepper to pot. Turn heat to high and bring to a boil.

3. Reduce heat to medium and cook until vegetables are very tender, about 15 minutes. Turn off heat.

4. Add diced apple to pot and puree soup with a handheld immersion blender until very smooth and creamy.

5. Add the honey, cinnamon, nutmeg and half and half and stir. Bring to a simmer. Taste and adjust seasoning if necessary.

*For a thinner soup, stir in a bit of water; to thicken, simmer and stir over low heat.

*This soup thickens as it sits. To reheat, add a bit of water to thin it back to desired consistency.

Quinoa Salad with Corn, Tomatoes and Avocado

Quinoa (pronounced keen-wah) is a high protein seed that has a fluffy, slightly crunchy texture. Though it looks like couscous and is eaten like a grain, it's actually the cousin of spinach, Swiss chard, and other leafy greens. It is wonderful when cooked right—the key is not to follow the package's instructions, which always call for too much liquid and results in way too mushy quinoa. The ideal ratio is one cup of quinoa to 1 2/3 cups of liquid.

You can make this salad a day ahead of time; just be sure to add the avocado at the last minute so it doesn't discolor. The quinoa will cling to it, so it's best to scatter it over the top rather than mix it in.

Jalapeno peppers are optional to use and if chosen be very careful when chopping them. The juices and seeds can irritate your skin so it's a good idea to wear gloves. At the very least, keep your hands away from your eyes and wash them well when done.

Yield: 4, active time 45 minutes, total time 45 minutes

Ingredients

    2 tablespoons olive oil, divided

    1/2 cup chopped yellow onion, from one small onion

    1 cup pre-washed quinoa (if not pre-washed, follow package instructions for rinsing)

    1-2/3 cups low sodium vegetable broth

    1 teaspoon salt, divided

    1 cup chopped tomatoes, from 2 medium tomatoes

    1-1/4 cups corn

    2 scallions, white and green parts, finely sliced

    1 small jalapeno pepper, seeded and finely chopped

    1/3 cup chopped fresh cilantro

    2 tablespoons lime juice, from 1 large lime

    1 avocado, cut into bite-sized chunks

Preparation

1.    Heat 1 tablespoon olive oil in a medium sauce pan over medium-low heat. Add onions and cook, stirring frequently, until soft and translucent, about 5 minutes.

2.      Add quinoa to onions and continue cooking, stirring constantly, for 3-4 minutes. Add vegetable broth and stir in 1/2 teaspoon salt. Turn heat up to high and bring to a boil. Cover pan tightly with lid, turn heat down to low and simmer for 17-20 minutes, until liquid is absorbed and quinoa is cooked. Transfer cooked quinoa to mixing bowl and chill in refrigerator.m

3.     When quinoa is cool, add remaining tablespoon olive oil, tomatoes, corn, scallions, jalapeno, cilantro, remaining 1/2 teaspoon salt and lime juice. Taste and adjust seasoning if necessary. Right before serving, scatter avocado chunks over top.

Boost Your Metabolism by Eating Five Meals a Day

Now, you may be asking yourself how eating 5 times a day could possibly be good for you! This eating plan, of course, consists of good, healthy foods along with goods habits- you cannot eat pizza 5 times per day to be a leaner and healthier. Foods high in carbohydrates, like pizza, drag you down, bloat you and deplete your energy.

Your first step to change your lifestyle and your eating habits is to start the day with a good healthy breakfast. Your body needs protein and carbohydrate sources at breakfast. Continue your day eating a good source of protein, fiber, vitamins, minerals, carbohydrates and some fats every 2.5-3 hours. Do not let your body go more than 4 hours without food as you may slow down your metabolism. What we are working toward is to raise your metabolic rate so you can burn calories all day long. Drink plenty of water before and after meals and throughout the day to curb your appetite. You want to flush out any toxins and excess fat in your body.

Try to plan your meals with the foods you enjoy. If you do not like tuna, do not force yourself to eat it. You will never stay consistent if you are dreading what you have to eat. Eat your meals slowly while sitting down. Too many of us eat on the run, standing in the kitchen or in the car, when doing that, we do not give our bodies the chance to tell our brains we are satisfied and as you know, if you are not satisfied, you might over eat.

There are going to be days that you might "fall off the wagon." For example, you might eat a high fat meal or over eat at dinner. If this happens, do not give up - just get right back on your eating plan the next day and your body will not be affected. If you throw in the towel, that's where you get into trouble! If you make a mistake at work, you don't just quit your job - you correct it and move forward.

Remember, quitters never win and winners never quit.

Here Are Some Tips for Body Fat Loss:

•   Have your food steamed, baked, broiled or roasted.
• Eliminate any rich, thick sauces and soups such as béarnaise, hollandaise and alfredos (marinara is a better choice).
• Remove skin and fat from chicken.
• Eliminate large amounts of butter.
• Eat smaller portions- more often- never stuff yourself.
•  Share dessert- do not eat the whole thing by yourself.
• Learn to just have a taste- if it is a food you cannot resist, stay away from it all together.
• Chew gum while baking- especially during the holidays.
• Ask for your salad dressing on the side- dip your fork in for taste.
• Do not go out to dinner starved- this will lead you to over eat.
•  Drink water before and after your meals.

Roasted Green Beans with Cranberries and Walnuts

If you’ve never tried healthy and roasted green beans, you’re in for a treat. Unlike boiled beans – which are bland and squeaky when you bite into them – roasted green beans are tender, caramelized and full of flavor. Cranberries and walnuts dress them up and make them a perfect and healthy side dish for the holidays.

Serves 6-8

Ingredients

2 pounds fresh green beans, stem ends trimmed

4 cloves garlic, peeled and sliced into quarters

2 tablespoons extra virgin olive oil

1-1/4 teaspoons kosher salt

1/2 teaspoon freshly ground black pepper

1/4 teaspoon sugar

1 teaspoon lemon zest, from one lemon

2 teaspoons lemon juice, from one lemon

1/2 cup dried cranberries

1/2 cup walnuts (toasted if desired)

Directions

1. Preheat oven to 450 degrees. Line a rimmed baking sheet with heavy duty aluminum foil.

2. Toss* green beans with garlic, olive oil, salt, pepper and sugar directly on the prepared baking sheet.

3. Roast the beans for 15 minutes, then stir with a spatula to promote even cooking. Continue roasting until beans are tender, slightly browned and just starting to shrivel, about 10 minutes more.

4. Add lemon zest, lemon juice, cranberries and walnuts and toss well. Taste and adjust seasoning with salt, pepper and more lemon juice if desired.

*To toast the walnuts, bake them on a sheet pan in a 350 degree oven until fragrant, about 10 minutes.

How to Keep the Holiday Weight in Check: Enjoy the Holidays by Using Your Head

Cakes. Pies. Cookies. Fudge. Eggnog. Buffet tables filled with rich foods. It's no wonder many people feel holiday weight gain is unavoidable. But experts say you can still enjoy the holidays without abandoning healthier habits.

People generally gain about a pound during each holiday season, according to researchers from the National Institutes of Health. The problem is that this annual holiday weight gain tends to add up over the years and can eventually lead to obesity.

So watch what you eat while keeping in mind that falling off the wagon once during the holidays doesn't mean you should give up on healthy eating and maintaining your weight for the entire season.

Keep in mind that a holiday is just a day, it's not a holi-week, it's not a holi-month. For one day, it's okay. Just remember the following day is a new day, and it is back to healthy eating.

Tips for Avoiding Holiday Weight Gain

• Tackle the buffet table with a plan. Always survey the buffet table first and then get in line with your plate and choose the things you really want, including healthy choices.
• Have a snack before you go to a party. Most people, knowing they're going somewhere, will not eat during the day, saving up their calories. That's a nightmare waiting to happen because you'll end up eating too much because you're so hungry.
• Bring a healthy dish with you. If you're going to someone's home for a potluck or buffet, bring a low-fat, low-calorie offering. Be the one who says, ‘I'll bring a vegetable’ or ‘I'll bring a salad’.
• Engage in the leftover battle. If you're at someone else's house, don't leave with leftovers. If you're throwing the dinner party, send everyone home with leftovers.
• Talk at parties, rather than eat. Use the time to catch up with friends and family, not just to eat food.
• Keep up your normal exercise routine. You'll be able to relieve holiday stress, burn excess calories, and avoid weight gain.

Remember, you can still enjoy holiday goodies — just use your head before you open your mouth.

Are You Drinking Enough Water?

You have been jogging for 20 minutes. You are hot and sweaty, and you are beginning to feel tired. What is the problem? The most likely answer is that you are beginning to feel the effects of dehydration. Generally, the average person is not 100 percent hydrated. Add exercise and a warm climate, and it spells dehydration in a big way.

Do not depend on thirst as a signal to avoid dehydration! Your body's drive to drink is not nearly as powerful as its drive to eat, and the thirst mechanism is even less powerful during exercise. Therefore, you must plan to drink early and often.

So How Much Should You Drink?

Follow these guidelines:

Before exercise: Drink one to two cups (eight to 16 ounces) of fluid two hours before exercise to make sure you are well hydrated. Then drink another one-half to one cup immediately before exercise.

During exercise: Drink one-half to one cup every 15 to 20 minutes during exercise. Although this might seem tough at first, once you schedule it into your regular training routine, you will quickly adapt to having fluid in your stomach. In fact, the fuller your stomach is, the faster it will empty.

After exercise: Replace any fluid you have lost. Drink two cups of fluid for every pound of body weightyou lose during exercise.

Remember, dehydration also occurs during cold weather exercise--your body temperature rises, and you still lose water through perspiration and respiration.

What Should You Drink?

Should you just reach for the water bottle when you need to hydrate, or are sports drinks better? The answer to this question depends on how much and how hard you exercise--and how much you like water!

The ideal fluid replacement beverage should encourage fluid consumption and promote fluid absorption. If you exercise less than one hour, water should be fine. If you exercise longer than one hour, the fluid should also supply energy to your working muscles. In this case, drink about two to four cups per hour of fluids with carbohydrate concentrations of from 4 to 8 percent. (Most sports drinks fall in this range.)

What about the sodium in most sports drinks? The average exerciser does not need to replace sodium or other electrolytes during exercise. Even well trained marathoners will reserve enough sodium to complete a competition. After heavy exercise, however, it is best to eat a meal that contains some sodium to replace what you may have lost. Follow your cravings--do not worry about restricting the sodium in your food immediately after running a marathon.

However, if you do not like water, sports drinks that taste good and contain less than 8 percent carbohydrate and some sodium might offer you a performance advantage. At the very least, if they encourage you to drink more, they will have done their job.

Signs of Dehydration

It is essential that you are aware of the warning signs of dehydration.

Early signs include:                                                   Severe signs include:                

-fatigue                                                                    -difficulty swallowing

-lightheadedness                                                      -sunken eyes and dim vision

-appetite loss                                                           -stumbling

-dark urine with a strong odor                                  -clumsiness

-flushed skin                                                            -numb skin

-heat intolerance                                                      -shriveled skin

Low Calorie Chicken with Artichoke Hearts and Tomatoes

Are you looking for a heart healthy and low calorie dinner idea?
Try this Chicken with Artichoke Hearts and Tomatoes recipe!

Prep Time: 5 min. Cook Time: 8 min.  Serves: 4

 Ingredients

·         2 cups instant brown rice

·         4 skinless, boneless chicken breast halves, rinsed well and patted dry

·          Salt and ground black pepper

·         2 teaspoons olive oil

·         1  14.5-ounce can diced tomatoes with green pepper and onion

·         1/4  cup sun-dried tomato pesto

·         1 14-ounce can artichoke hearts in water; drained and quartered

Directions

1.       Cook the rice according to package directions, without adding fat or salt.

2.       Meanwhile, season both sides of chicken with salt and pepper. Heat oil in a large skillet over  medium-high heat.

3.      Add chicken and cook 1 minute per side, until golden brown and seared.

4.      Using tongs to remove chicken from pan; set aside.

5.      Add canned tomato mix to pan; simmer 1 minute, stirring constantly and incorporating any brown bits from bottom of pan.

6.      Stir in pesto and artichokes. Return chicken to pan.

7.      Cover; simmer 5 minutes, until chicken is cooked through.

8.      Serve chicken and sauce on cooked rice.

Calories 433, Fat 13 g, Carbs 44 g, Protein 35 g, Fiber 4 g

Coffee Talk with Jessy!

Hi everyone,

What I want to talk about today is the most common factors I see weekly during consultations and talking to clients. Excess weight may be associated with harmful health conditions including cardiovascular disease, type II diabetes, certain cancers, high blood pressure, osteoarthritis and sleep apnea. Excess weight-related illnesses are the second leading cause of death in the United States after smoking-related illnesses, claiming up to 300,000 lives a year.

Adding a few pounds as you age does not appear to significantly increase health risk. However, greater weight gain can lead to trouble. For instance, a recent study found that females who gained less than 22 pounds since the age of 18 had no increased risk of mortality. However, women who gained 22 pounds or more since the age of 18 were seven times more likely to die of heart disease and 50 percent more likely to die of cancer than were women whose weight remained stable.

The way your body fat is distributed may be as important as how much you weigh. Central obesity -- fat concentrated around the stomach -- may present greater health risks than fat located elsewhere on the body. Abdominal fat is associated with increases in heart disease, stroke, diabetes and hypertension.

Doctors like to use a fruit metaphor, invoking the difference between "apples" and "pears" to describe weight distribution. To determine which type you are, measure your waist at its narrowest point. Next, measure your hips at the widest expanse of your buttocks. Divide your waist measurement by your hip measurement. Women should have a ratio of less than 0.8 (or a waist no larger than 35 inches); men, less than 1.0 (or a waist no larger than 40 inches). If you have too much abdominal fat, make a special effort to live a healthy lifestyle.

Regular increased physical activity and lots of fruits and vegetables can help you maintain a healthy weight. If you have medical conditions like high blood pressure, see your doctor regularly.

Keep up the good work everyone!

 Jessy Hamawi, Club Fitness Nutritionist and Personal Trainer