Why people get fat.

coffee-cake

 

I was the perfect example of why people get fat yesterday. I met a friend for coffee and made the mistake of going to the coffee shop starving! Normally I would try to eat something before hand or bring a healthy snack to hold me over. But let’s be honest, in real life sometimes that just doesn’t happen.

So I peruse the shop for something “healthy” to eat and there’s not much. Bagels and baked goods are the main attraction. This is why I try to arm myself from making bad dietary decisions when I’m out by eating something healthy beforehand. Instead I go for the delicious and calorie ridden coffee cake. Now, there’s nothing wrong with calories, we’re all taught in school that calories = energy. However there’s a BIG difference between good calories and what I like to call, negative calories. These foods give you very little energy and then leave you more tired and hungry afterword.

This coffee cake, as delicious and sumptuous as it was, basically held me over through my coffee date and upon getting into my car to go to the gym my stomach was rumbling in hunger. I forced myself onward to the gym, probably didn’t get in the best workout because all I could think about was lunch. I then came home absolutely famished and ready for a nap. So the problem lies here. I ate a calorie filled “snack” to tide me over that just left me even more hungry and willing to eat anything in site later in the day.

Point of this long-winded story is to make healthy choices, by choosing to eat unhealthy you will in turn eat more later to make up from your body being drained of energy trying to digest the negative calories you consumed.

In short: Eating healthy throughout the day will prevent you from eating more than you should.

Here are my go to “on the go” healthy snacks:

  1. Nature Valley Protein bars.
  2. Kashi trail mix bars.
  3. Fage yogurt. I like Chobani as well, but Fage has less sugar and you can control how much fruit you put in.
  4. Bananas.
  5. Horizons Organic mozzarella cheese sticks. 
  6. Almonds and cranberries.

xo,

Hil

 

Lite Easter Brunch Fare

Are you like me, last minute?? Here’s an easy recipe you can serve up and wow your guests with for Easter brunch…

eggs and proscuitto

Ingredients:

Canola or olive oil cooking spray
6 cups frozen shredded hash browns, fully thawed
3 tablespoons extra-virgin olive oil
1 teaspoon chopped fresh rosemary or 1/4 teaspoon dried
1/2 teaspoon piment d’Espelette (see Tips), or hot paprika
1/2 teaspoon freshly ground pepper
1/4 teaspoon salt
6 thin slices prosciutto (about 3 ounces), halved crosswise
12 large eggs, at room temperature (see Tips)
3 tablespoons chopped fresh chives

Preparation

1.Preheat oven to 375°F. Generously coat a 12-cup nonstick muffin tin with cooking spray.

2.Put hash browns in a clean kitchen towel; working over the sink, squeeze and wring the towel to remove as much liquid from the hash browns as possible. Transfer to a large bowl; stir in oil, rosemary, piment d’Espelette (or paprika), pepper and salt until combined. Divide the mixture among the muffin cups (about 1/3 cup each), then press into the bottom and up the sides of each cup to form a “nest.” (There should be a solid layer in the bottom of the cup, but it’s OK if the hash browns don’t go completely up the sides.) Generously coat the hash browns with cooking spray.

3.Bake the hash brown nests until golden brown on the bottom and edges, about 30 minutes.

4.Lay 1 piece of prosciutto into each hash brown nest, letting it overhang the edges. One at a time, crack an egg into a small bowl and slip it into a nest. (It’s OK if some of the egg white spills over.)

5.Bake, rotating the pan front to back halfway through, until the eggs are cooked to desired doneness, 10 to 15 minutes for medium set or 15 to 18 minutes for hard set. Let cool in the pan for 5 minutes. Run a butter knife around the edges of each nest a few times to loosen completely, then use the knife to lift them out of the tin. Serve sprinkled with chives.

Nutrition Facts.

Per serving: 317 calories; 19 g fat (5 g sat, 10 g mono); 383 mg cholesterol; 17 g carbohydrates; 0 g added sugars; 0 g total sugars; 19 g protein; 1 g fiber; 639 mg sodium; 399 mg potassium.

Source: EatingWell.com

What are you serving tomorrow?
 

Thirsty Thursday!

3 healthy shakes for energy and vitality…

berry-smoothie

1) Peanut Butter Cup Shake, Source: Health.com

Ingredients

1 cup sliced ripe banana
1 cup 1% chocolate low-fat milk
1/2 cup vanilla low-fat frozen yogurt
2 tablespoons natural-style peanut butter
1 (8-ounce) carton vanilla low-fat yogurt

Directions:

Place banana in freezer; freeze until firm (about an hour). Remove from freezer; let stand 5 minutes. Combine banana and remaining ingredients in a blender; process until smooth. Serve immediately.

2) Green Tea Smoothie, Source: eatliverun.com

Ingredients:

1 frozen banana                                                                                                                                                                                                                                                           1/2 large honeydew melon, cut into chunks                                                                                                                                                                                                         3/4 cup strong brewed green tea (use two tea bags and seep for ten minutes)                                                                                                                                                1 tsp honey                                                                                                                                                                                                                                                                     1/4 cup almond milk

Directions:

Blend all ingredients until smooth. Sip while wearing a bikini for ultimate benefits.

3) Pomegranate Berry Recipe, Source: eatingwell.com

2 cups frozen mixed berries                                                                                                                                                                                                                                     1 cup pomegranate juice                                                                                                                                                                                                                                               1 medium banana                                                                                                                                                                                                                                                       1/2 cup nonfat cottage cheese                                                                                                                                                                                                                                  1/2 cup water

Directions: Combine mixed berries, pomegranate juice, banana, cottage cheese and water in a blender; blend until smooth. Serve immediately

Share your favorite healthy shake recipe with us!

Xx,

Hilary Ann Lambert

 

 

Week 2 of the 8 to Great Slim Down Challenge!

How did week 1 go for you ladies? As a review, I asked you to count calories, find opportunities to squeeze exercise into your day and performing a tabata circuit that I provided to you 3 times a day for at least 2 days this week (admittedly this was a tough one to accomplish as getting through it once was difficult for me).

Last weeks challenge was about self-awareness. Counting calories shows you how much you are actually consuming per day and hopefully will help you find places that you can cut back. Finding new ways to squeeze exercise in your day is a great way to get into the habit of thinking of opportunities for you to get fit. And the tabata challenge was to show you that you can get an intense workout in a short period of time, and once you get started it’s easier to keep going. You just have to start!

Week 2:

1) Eat breakfast. Many people skip breakfast, including myself when I’m in a rush! Before I had children I skipped breakfast regularly. Now I realize how important it is to keeping me energized, less anxious and content throughout my day. The weight loss benefits of eating breakfast are that it kick starts your metabolism and will diminish overall hunger throughout the day.

Of course I want you to choose a healthy breakfast. An example, whole wheat toast, organic preserves, eggs whites, fruit, yogurt and granola.

2) Meditate for at least 2 minutes per day. This will provide you more clarity, awareness, good sense and the ability to take pause when necessary (like when you’re reaching for that cupcake). If you are thinking to yourself that you cannot find the time or place to meditate that is absolutely not true. That’s why I posted a picture of a woman in a board room meditating, obviouly I don’t expect you to so this but the point is that you can find the time and place to clear your head for two minutes. No excuses!

If you need pointers check out my post on how to meditate here.

3) Workout. This weeks routine is going to be another Tabata circuit. In fact all of them are and it should get easier for you each week as your strength builds and you see the pounds come off. I want you to perform this circuit at least 3 times this week, that’s the only way you will begin to see results.

This weeks routine has a focus on your thighs, booty and arms. However, all of my routines will be full body workouts.

To review, I want you to perform each move in this circuit for 20 seconds on 10 seconds off for a set of 4. A total of 2 full minutes for each move.  The entire circuit will take 10 minutes. After 10 minutes rest for 2 minutes then repeat the circuit if you can. Try to repeat it up 3 times. Remember that this is a great calorie burning session so push yourself!

1) Skaters. Modifications: Jump side to side for more intensity, if you would like less intensity step it.

2) Push ups. Modifications: For less intensity out your knees on the ground, for more intensity knees off the ground and try and lift one leg up for 10 seconds and then switch for 10.

After these 2 moves rest for one full minute and move on…

3) Jumping lunges. Modifications: Remove the jump and simply step and lunge.

jump lunge

4) Side to side planks.  Modification: Bring the plank to your knees and simply hold it for 20 seconds on one side, switch sides for the next 20 second interval.

side-plank-turn-400x400
That it! Good luck everybody! And let me know if you have any questions about diet or exercise at Hilary@ugobabyfitness.com.
 
Xx,
Hilary Ann Lambert