Just Barleans

"In our family there was no clear line between religion and fly fishing"...Old Norman, A River Runs Through It

Fish Oil. I seriously dreaded this supplement for the longest time. The pills are on the large side and truth be told you would have to take a lot to get anywhere near the recommended dosage. You are supposed to have a gram per percentage of body fat. Unless you eat fish every day you really need a supplement.

I tried the liquid a while ago and it was dreadful. It was like swallowing oil and the taste lingered long after I took it. I had switched from the pills to Carlson which promised to be the finest in fish oil with a lemon or orange flavor. I couldn't hack it. It sat untouched in my refrigerator for months. So I had switched from pills to liquid, but since I could not bring myself to take it, my Omega-3 quota went to zero.

I have mentioned Dr. John Berardi on my blog before, and I think he's pretty amazing. He has helped people tremendously with his Lean Eating Coaching program which is totally focused on habit change rather than any type of diet program. His first habit that he wants his clients to follow is having their recommended fish oil dosage every day. They do not have to make any other changes yet, but he wants them to institute this new daily ritual. Ironically even though I naturally have a lot of habits that Berardi suggests, this was very tough for me to do. Until, one day I was perusing one of my favorite sites - Amazon.com when I came across Barlean's Organic Oils. They have their own site at http://www.barleans.com/ I was intrigued and surprised that it got mostly positive reviews from users. It promised to not have an oily texture or taste, but rather claimed to posses the taste and texture of a fruit smoothie. I honestly did not believe it to be true, but at only about $20 a bottle I took a gamble. Surprisingly, this stuff is delicious. It has the taste of a thick fruit drink with no lingering aftertaste. You do not even know it's oil. I checked the ingredients list several times figuring there had to be some terrible substance in it. Shockingly, there isn't. Omega-3's have numerous benefits including: hormonal health, cholesterol, bone density and mental health. It also promotes fast loss which is the reason Berardi supports it so emphatically.

I would definitely recommend this product over everything I've tried. My boyfriend loves it so much that he often likes to put it on food like Greek yogurt or coconut ice cream. I would not go that far, but I can definitely appreciate his enthusiasm for my discovery.

Just Start It

Just do it...Nike

If you have told me two years ago that I would be working out 5-6 days a week on a consistent basis I would have thought you were off your rocker. This is is something that I always wanted to do, but I never thought I would have the discipline to keep it up. "Working out" or "exercising" was always at the top of my New Year's Resolution List. Well, the only way I started to make this a habit was to actually toss that list. I am not saying there is a perfect time to start something new, but when I did start there were some key things that I did and most of it was just to get me to the gym. I have absolutely nothing against working out at home, but for some reason the gym atmosphere allows me to focus. If I tried to start a routine at home, I would often get distracted by checking my email or having a snack and then wow, I was suddenly tired and maybe it was better to just put it all off until tomorrow.

The hardest thing about starting to work out is not even the work out itself but the habit. For me, I figured out what I needed to do to increase my compliance. You can't start out doing hard core workouts 5 or 6 days a week in the beginning. It's a gradual process to build up the routine. There are definitely still days when I feel tired or not in the mood to go. However, I find I am fine once I get there. So how did I start? I joined a gym that was very close to my work and bought a new gym bag so I could pack my clothes the night before. I signed up with a personal trainer for a package of 5 sessions, and I was certainly going to use them after spending the money! Plus, it made going to the gym an appointment of sorts since someone was expecting me. You could most likely do the same thing with a co-worker or friend, but I did have anyone around who fit that bill. I joined a gym very close to my work, and picked up a new gym bag so I would have my clothes with me. No excuses that I needed to stop at home first. My plan in the  beginning was very simple. I worked out with the trainer for a half hour and would get to the gym a little early and do about a half hour worth of cardio machines to warm up. Now that I know more, I'm aware that I would have been better off doing the weights and such with the trainer and then a round or two on the elliptical, or done them separately. But I had no clue! I am still in the learning process and continue to research more all the time. For the next six months, I worked out three times a week and that was honestly the most I felt that I could do. The point is that there is no better time to start than right now. Why wait until the holidays are over or summer has started? Identify what can help you comply to your new habit and help yourself out by doing what you can to make things a little easier on yourself. When people ask about the best thing to do to start working out, it's honestly just building the habit and getting started. Rule of thumb is that it takes 21 days to build a habit so if you just start now it's less than a month away.

Just I Like "Green" Omelet

"I do not like green eggs and ham I do not like them sam I am"...Dr. Seuss

I can't really blame him...I think there is something a little unnatural about an egg with color. In fact, even though I love and partake in the tradition of dying Easter eggs every year I can never bring myself to actually eat one! This is probably a terrible waste of food.

Anyway, as I have grown older and evolved into a very healthy eater I really like to make my eggs or typically an omelet "green" by adding lots of veggies to it. The below is one of my favorite omelet recipes. It's packed with vegetables and protein. Honestly, one of the best weight loss tips I have come across in a while is from Dr. John Berardi of Precision Nutrition. One expert piece of advice he offers in part of his lean eating coaching program is to swap your grains for greens. Pretty simple, right? Instead of having a bagel or muffin add in veggies instead to have a more filling meal. Learn more from Berardi at www.precisionnutrition.com.

I enjoyed my omelet last Sunday with some berries for brunch, but you could easily have it for any meal. I often eat like something like this if I am home for lunch. I am currently visiting my boyfriend in Austin, but he chooses to eat later in the day. So this serving is for one. :-)

I like "Green" Omelet

Ingredients3 Egg Whites
1 Tablespoon Chopped Red Onion
3 Tablespoons Chopped Zucchini
2 Cups Baby Spinach
2 Tablespoons Low Fat or Fat Free Feta Cheese
2 Tablespoons Non Fat Plain Greek Yogurt (for topping)
1 Tablespoon Chives
Salt & Pepper to taste

Instructions
Spray a frying pan with non stick cooking spray and heat over medium heat on the stove. Chop the red onion and zucchini and place in a frying pan on the stove over medium heat. Saute for 2-3 minutes until soft. Add the spinach and cook until the spinach is wilted. Remove the veggies from the pan and place on a plate.

In the mean time, separate the egg whites from the egg and whisk in a small bowl. Cook until the eggs are solid, but not overly brown. Place the veggie mixture and feta cheese on top of the omelet and fold it over in the pan. Let the omelet sit for a few minutes and then remove from heat. Top with the Greek yogurt, chives, salt and pepper.

Just Timing

Do you want fries with that?...McDonald's

Well, yes, maybe...on occasion at least. I think we all have to be honest that even when trying to live a healthy lifestyle there are always some road blocks in the midst. There are dinners in restaurants, a raving sweet tooth or a holiday on the horizon. It was my birthday last week, and I certainly did not want to miss out on cake or a glass of wine. Not that I was really entertaining that option. :-)

Even though there are numerous articles and advice given on these topics like healthy versions of your favorite foods or skipping the bread basket there is also a little secret in the fitness world that helps you to enjoy some of these things that you enjoy with a little less regret the next day. Do not get me wrong, it is usually better to enjoy a healthier version of your favorite treat. But sometimes you want what you want or it's a holiday and you don't want to miss out. You may have noticed this trend in certain diet plans or magazines that recommends activity at specific times, but you really want to elevate GLUT-4 before you enjoy a treat or your biggest meal of the day. I learned about this trick from my boyfriend, and in a nutshell GLUT-4 is the protein responsible for transporting glucose into muscle cells and we would of course rather that they go there than fat cells. Thanksgiving is in a few weeks and I read in Health Magazine today that the average person eats about 4500 calories in the day which is at least double of what most women consume on a daily basis. You can get so wrapped up in the cooking and preparing that maybe you do not really think about getting in some excercise that day. However, those are one of the days where it's more crucial than ever. If you are going out to brunch on a Sunday then you want to get in some cardio beforehand or if you have been eying a pumpkin scone at Starbucks and an imitation won't suffice then plan to get your fix after an afternoon workout.

It's not a perfect system of course, and I'm not recommending you go overboard. It's just that sometimes a little bit of timing can help stack the deck in your favor.

Just Switch

"Intentions Count In Your Actions"...Abu Bakr

How is it possible? On Tuesday night, after dinner and catching up with my boyfriend for the day I am finding myself sucked into Dancing with the Stars of all things. I have been a devout watcher for some seasons, but I have hardly watched any of the "All Stars" extravaganza that is happening now. Is it that I'm just that tired or is the siren song of reality television this strong? I do not watch that much TV, but when you only have a few hours to get everything done at night an hour or two is probably quite a bit. I like the TV as background but sometimes you can't help but get distracted by what's happening on the screen. I read a very interesting book recently entitled "Switch: How to Change Things When Change is Hard". It was a study regarding the battle within ourselves. We have intentions or goals, but it can be hard to overcome the emotional pull that can be very strong and puts a halt to our progress. Change can be very difficult even if we want it very badly.

For example, you want to eat healthy and workout 4 days this week. You desire this change and plan to do it. Monday goes well, but then Tuesday you hit a snag. There's a platter of cookies at work and you can't resist one. One may turn into a couple and you feel like you've already ruined it so why bother exercising. It can be a downward spiral. What was it about the cookie that was so enticing? Well, of course cookies are delicious, but was it worth the sacrifice? Maybe your mom used to make cookies and it reminds you of your childhood and you couldn't help indulge.This scenario can be played out in so many situations. It's all about knowing ourselves and finding a way to make the path easier. Unfortunately, maybe you are the type who can't just have one cookie. Recognize it and stay away from the platter or corporate break room! For me, I always have a lot of projects I would like to do in the evening, and I have every intention of making a dent in this to do list. But then I get home and have dinner and the night gets away from me. This past Sunday, I made sure to cook all my meals for the week because it truly helps free up time on the week nights. That way I can set aside time to work get things done a little time to relax and watch TV or read.If you have goals you want to make into reality you have to write them down and then figure out how you're going to make them happen. Desire is not enough, you need a plan to guide the way.

On a somewhat related note, I have been very excited this week that I was selected as a potential Face of Fitness with Fitness Magazine! I am in the running to become this week's Reader's Choice winner. Vote here  http://photos.fitnessmagazine.com/category/vote/photo/1461997

Just Banana Chocolate Chip Cookies

"The petite one with the tidy hairdo? She left me a huge tip"...Waitress, Thelma and Louise

I have no idea where last night went. Do you ever have that feeling? It was after 11:30 and I was just finally sitting down to start to write this blog post. Work has been crazier than normal and you know when that happens your days get more stressful and you work longer hours. After stopping at the food store to pick up a few things it seemed like the night was already slipping away. I wanted to make sure I got to the gym before it was too late. So I ran home to change my clothes, and off I went. I have been working on an upper body routine to build more strength since my shoulder issue is still a recurring battle. I also have had to transition to the treadmill since the weather is getting chillier and it gets dark earlier. I am trying to start to build  up my running since one of my goals this year is to hopefully do a mud run.

After a quick dinner which was a salad and leftovers I debated my next move. I had quite a few things to do, and the Vice President's debate was on TV. However, I had been craving Banana Chocolate Chip Cookies for quite a while, and coincidentally I had some bananas that were on the verge of ruin. So, yes, I decided it was a night to bake. These are one of Bethenny Frankel's famous recipes from her company Bethenny Bakes. She still features her popular recipes on her website so you can see the original recipe here: http://www.bethenny.com/2010/10/26/banana-oatmeal-chocolate-chip-cookies/

These were a hit with many celebrities including Susan Sarandon. Of course I could not let this post go without a reference to Thelma and Louise which is my favorite Sarandon movie of all time.

These are delicious and one of my favorite cookie recipes. I prefer them frozen - so good!

Ingredients
1 1/2 cups oat flour
3/4 cup rolled oats
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1/2 cup raw sugar
1/3 cup chocolate chips
1 teaspoon canola oil
1/3 cup soy milk (You can use skim or any other milk alternative too)
1/2 cup banana puree (1 medium-size banana)
1 teaspoon vanilla extract

Preparation
Preheat oven to 375 degrees.
Combine all the dry ingredients in a bowl.
Combine all the wet ingredients in a separate bowl. Mix the dry and wet ingredients together, until well combined.
Use a medium-size ice cream scoop or a large spoon to scoop batter onto a cookie sheet covered with wax paper.
Bake for 12 minutes, rotating the pan halfway through cooking, or bake until the edges of the cookies are light brown.

Just Pizza

"What the hell do you think Leona really puts in that pizza?"... Jojo, Mystic Pizza

Aah pizza. I love pizza, I really do. Although I do not think anyone loves pizza as much as my mother. I live next door to a very good pizza shop that has been around for years, and I think it's quite convenient that she visits me a lot more than she did when I lived in my old apartment. I secretly believe she is coming by so she can grab a slice.

Before I started working out and learning more about nutrition I had pizza at least a few times a week. It could be for lunch or dinner pretty much any day of the week. I still enjoy it occasionally, but we all have to admit it's not the best choice in terms of nutrition. To spell it out there excess oil and full fat cheese, and it's all sitting on a lot of white bread which contains tons of carbohydrates and no fiber. Popular protein choices are usually pepperoni or meatballs. Hmm...can't say either one has ever been on a super food list of any kind.

I often make my own pizza when I crave it. I am getting to enjoy what I like, but also do not feel guilty having it. In fact, when you are in control and choosing the ingredients you can be totally satisfied, without feeling any guilt.

Below is a sample pizza recipe but you can honestly use any vegetable combination you like or happen to have in the fridge. I have experimented with different types of pizza crust and I really like using Flat Out Flatbread http://www.flatoutbread.com/

I sometimes like to add black olives or artichoke hearts. Grilled chicken or chicken sausage are my usual choices for protein, but you can also focus on vegetables and make it vegetarian. Once you put the pizza together, it only takes about 15-20 minutes to cook in the oven. I set mine to 400 degrees, but you may have to vary it depending on how hot your oven gets.

Grilled Chicken Mushroom & Pepper Pizza
1 Flat Out Bread (if I'm feeling fancy, I will dust the crust with a little olive oil for flavor)
1/2 Cup Pizza Sauce (look for a variety low in sugar)
3 Ounces Grilled Chicken
1 Cup Combination of Red Peppers, Yellow Peppers and Mushrooms
1/2 Cup Part Skim Mozzarella Cheese
Pinch of Oregano, Basil plus Salt and Pepper to taste