Resolutions That Work All Year Long

It’s that time of year when many people set themselves up for unrealistic goals regarding health & fitness and New Year’s resolutions. So many of us start a crash diet or join a gym, only to find out that after a couple of weeks they give up. Why not make this year different and start with a simpler and more practical approach that you’ll actually stick with all year long.

Here are some of my simple suggestions to creating a more manageable and attainable resolution. All of these practical and effective ideas will get you one step closer to looking and feeling better.

• Bring your food to work to ensure portion control and to know exactly how many calories and what ingredients you’re eating.
• Take the stairs instead of the elevator or escalator.
• Use the buddy system for your workouts. You are far more likely to work out if you know someone else is relying on you.
•  Find a new activity. Instead of forcing yourself to log endless hours on the treadmill, decide that you will only participate in fitness activities you’ll enjoy: like dancing, ice-skating, marital arts or a group fitness class.
• Join a forum to become more motivated.
• Start a food journal. I log every bite I take in my Fitbit, regardless if I’m looking to lose weight or just maintain. Studies show people who write things down-from what they eat, to how they feel before and after exercise, are more likely to stick to a new healthy living plan.
• Eliminate all simple carbs like white flour, white sugar, white rice and white potatoes. Replace them with whole grains, quinoa, stevia, brown rice and sweet potatoes.
• Set realistic goals that will let you become your own cheerleader and that you’ll continue all year long. Instead of shooting to lose 50 pounds, have a goal of losing 15 pounds at a time.
• Make time for you! Start making yourself a priority. Let people around you know that you’re making permanent lifestyle changes and ask them for their support, or ask your significant other to clean up the kitchen so you can go to the gym or go for a walk.
• Drink more water. Good hydration is essential for good health. You should drink a minimum of six to eight 8-ounce glasses of filtered water every day. Often we feel hungry when we are actually thirsty.
• Get your Zzz’s. Adequate sleep is a key part of a healthy lifestyle, and can benefit your hormones, weight, mind, and more.
• Reward yourself.  It’s important to recognize your achievements regardless how big or small. After one week of success treat yourself to a spa treatment or a movie, not a dessert. If you do fall off the wagon, don’t punish yourself. Just get back up and start again.

If you’re new to exercise, it’s a good idea to hire a trainer for a few sessions to get you started on the right track and help you set realistic goals. Studies have shown that people who are new to exercise do better when they have some professional help. If you can’t afford to hire a trainer for regular sessions, it’s still a good idea to pay for a session or two when you begin an exercise routine.

My Go-To “Slim-Down Smoothie”

Graze during the day, don't gorge. Studies have shown that smaller, more frequent meals throughout the day will speed up your metabolism. Try one of my Go-to shakes that’s loaded with nutrients – like protein, healthy fats and lots of fiber. Keep in mind, the more fiber you eat, the fuller you’ll feel, which means you’ll eat less and feel satisfied.

Very Berry Smoothie

 Ingredients:

½ cup unsweetened vanilla almond milk

1 scoop of vanilla protein powder (sweetened with stevia)

¼ cup frozen raspberries

¼ cup frozen strawberries

¼ cup frozen blueberries

1 handful of raw organic spinach

½ cup filtered water

Directions:

Combine all ingredients in blender and blend until smooth.

Nutritional Info Per Serving:

195 calories
1.2 g total fat
60 mg sodium
42 g total carb
27 g protein
5.4 g fiber

How To Stay Healthy and Fit During the Holidays

The holidays are one of the hardest times of the year to stay in shape. Temptations to break the diet and skip the gym seem to be everywhere. Did you know “holiday weight gain” is ranked as the #2 fear of people during the holiday season? It’s a scary time for dieters and those trying to stick with a workout routine and healthy diet. Stress levels increase and our diets take a back seat. To help you stay on track between family parties and New Year's celebrations, follow these simple tips and easy exercises. 

Tips on how to stay in shape during the holidays! 

1) Walk More

Try to walk further than normal. Burning a few more calories by walking is one of the easiest ways to take off extra weight. Just twenty minutes of brisk walking can burn over 100-150 calories. Instead of going to lunch with a friend, go for a walk. Get caught up on life and get some fresh air.

2) Get a Jump on Training

Why not start your New Year's Eve resolution now or get into a new workout routine. Instead of throwing a holiday party filled with tons of high calorie foods, invite friends and family to go out dancing. Or better yet, take a boxing class with a friend. 

3) Continue to Drink Water

-Water is going to naturally help you avoid over eating if you drink a large glass 20-30 minutes prior to having a meal. 

-Water will also keep you hydrated and help you burn fat more efficiently. Some people confuse hunger with dehydration. 

- Your brain is 80 percent water. A good general rule is to consume half your weight in ounces of water per day up to a limit of 120 ounces.

4) Eat Slowly

-Eat very slowly and enjoy the flavors. Put your fork down after every bite. It takes the brain about 20 minutes to let you know you are full. 

-Stay away from buffet tables at parties and use smaller plates when selecting foods. Fill up on lots of vegetables with some lean protein. 

5) Brush Your Teeth after Meals

Right after eating a meal, especially dinner, go straight to the bathroom to brush, floss, and mouthwash so that your mouth is feeling clean and minty fresh, which makes it less appealing to eat more. 

6) Cardio, Cardio, Cardio 

Do cardio workouts such as walking, jogging, biking, hiking, and swimming every day. Hit the gym, get on your treadmill at home, or take a stroll around your neighborhood. You only need about 20-30 minutes to receive cardiovascular benefits.

FED UP will change the way you eat forever.

This is the movie the food industry doesn't want you to see. FED UP blows the lid off everything we thought we knew about food and weight loss, revealing a 30-year campaign by the food industry, aided by the U.S. government, to mislead and confuse the American public, resulting in one of the largest health epidemics in history. FED UP will change the way you eat forever.

http://fedupmovie.com/fedupchallenge/

Exercises You Can Do While Waiting In Line

We wait in line a lot! At the bank, the grocery store, even at the movies. I’ve turned a negative into a positive by looking at this time as an opportunity to squeeze in a mini workout. 

Here are 6 exercises you can do while waiting in line…

1. CALF RAISES

This is a great exercise for your feet, shins, and ankles. Start by putting most of your weight onto one foot, lifting onto the ball of the foot, holding for 1-2 seconds, then lower. Alternate for about 12 to 15 reps, or until you feel a nice burn.

2. BUTTOCK PINCHES

This is another favorite of mine you can do while waiting in line and no one would ever know. It’ great for toning your gluteus! While standing on the balls of your feet, clench your buttocks together for three-seconds, tightly, then slowly release and go back to the flats of your feet. Do 3 sets of 12 to15 repetitions, with 15-30 seconds between sets. 

3. SHOULDER LATERAL RAISES

Do this exercise if you’re outside or in a place where you have a little extra room.  Use two water bottles or two cans of vegetables as dumbbells. With one in each hand, arms straight down at your sides. Stand with your feet shoulder width apart, and raise your arms up slowly until they are straight out, like you’re forming the letter “T”. Lower your arms back down slowly and with control. Do 3 sets of 8 to10, with 15-30 seconds between sets. 

4. BICEP CURLS WITH A SHOPPING BAG

This is a great exercise for upper body strength. Fill 2 shopping bags with a few items and follow these easy steps. Hold one bag in each hand and stand with your feet shoulder width apart. Let your arms hang down at your sides with your palms facing forward. Stand tall and keep your knees slightly bent. Curl both arms upward slowly until they’re in front of your shoulders. Slowly lower the dumbbells back down. Do 3 sets of 12 to15 repetitions, with 15-30 seconds between sets.

5. WALK IN PLACE

Walk in place while you’re standing. It’s that simple! I wear a pedometer every day and make sure I get in all of my 15,000 steps. (Need a good pedometer? I use fitbit.)

6. SQUATS

Squats are, hands down, the best exercise you can do for your legs. Stand straight, then bend at your waist as though you’re going to sit down on a chair. When you reach the “sitting” position, return standing. Keep your back straight, and for balance, keep your arms out in front of you or on your waist. Do 3 sets of 12 to15 repetitions, with 15-30 seconds between sets.

Give Thanks and Be Healthy

Thanksgiving is one of my favorite holidays. It’s a time to get together with family and friends, have a lot of laughs and share a great meal.  It’s also a time to reflect on what good fortunes we have in our lives. I know we all have something to be thankful for.

Personally, I’m grateful for my health, my family, loyal friends, a safe home, a job that I love, nutritious whole food, and last, as a first generation Slovenian-American, I’m especially thankful every day that I live in the United States of America with it’s rich freedom and vast opportunities.

Along with all the wonderful things this holiday brings, unfortunately social gatherings can come with unwanted pounds and stress. For me, the holidays also mean staying on track.  There’s no reason to fall off of the wagon and self-destruct. I highly recommend keeping a food log and tracking your exercise. I journal everything I eat everyday, regardless if it’s a holiday or not, and journal my exercise. It’s a great habit I got into years ago and it has stuck with me ever since.

There’s no reason to fall off of the wagon and self-destruct.

This Thanksgiving make sure you eat a good breakfast. Assuming your social gathering is in the evening, enjoy a light healthy lunch before dinner, which will be satisfying. However, be sensitive to your body because our eyes are always bigger than our stomachs. I encourage you to eat a little something before you leave the house, holiday or no holiday. I typically grab something that’s high in fiber and a little bit of fat like an apple with a few nuts. You never want to go anywhere starving. This can lead to making bad choices like eating impulsively and too much.  

When you get to dinner, be sure to observe what’s being served so you can make smart choices when it comes time to filling your plate.  I’d also like to emphasize the importance of being mindful when it comes to the size of the serving spoon and your portions. Savor every bite, put your utensil down after every bite and take occasional sips of water.

It takes your brain about 20 minutes to register that your stomach is full, so eat slowly. 

Bring your own side dish if you really want to have this well balanced. There is nothing wrong with bringing a veggie tray or a beautiful fruit platter. Don’t waste your calories on foods that you can have all year long. Fill your plate with white turkey meat, roasted vegetables, baked sweet potatoes, cranberries sauce (sugar-free recipe attached), and defatted gravy. If you must have dessert, have a small piece of pumpkin pie. It’s a lot less calories and fat than pecan pie and you’re waistline will thank you.

I’m grateful for my many blessings and the opportunity I have to share with you valuable lessons of health I have learned that have made my life easier and more fulfilling. 

Happy Thanksgiving everybody!!

Sugar-free Cranberry Sauce

Cranberry sauce was a staple at our Thanksgiving table when I was a kid, though it usually came out of a can. One day when I was a little older, I read the ingredients on the can and found out it had about 1 cup of sugar in it. I nearly fell over. That’s when my mom and I decided to start making it from scratch with stevia. I couldn’t believe how delicious and healthy it was.

I hope you enjoy the recipe as much as I do. Keep in mind that this is not as sweet as store versions. So at the end of cooking, feel free to add extra stevia if needed.

Ingredients

• 1 bag fresh cranberries
• 1 cup water
• Juice and zest from one large orange
• ¼ teaspoon fresh grated ginger
• ½ teaspoon Kal stevia  

Instructions

1. Put cranberries, juice of the orange, and water in a saucepan and bring to a boil.
2. Keep on medium heat, stirring constantly until the cranberries start to explode (about 10-15 minutes).
3. Reduce to a simmer. Add the zest of the orange, grated ginger and stevia over the cranberry mixture.
4. Simmer covered for another 10-15 minutes and remove from heat.
5. Cool completely and store in fridge at least 2 hours but preferably overnight before serving.

Healthy Pumpkin Pie

For those of you looking for a healthy alternative this Thanksgiving. Try my wife's amazing pumpkin pie recipe. It's 100% all natural and sweetened with Stevia. No added sugar or artificial sweeteners.

Pumpkin Pie 
(Sugar-free. Sweetened with Stevia)

Filling

• 1 1/2 teaspoon pumpkin pie spice
• 1/2 teaspoon Kal Stevia
• 1/2 tsp cinnamon 
• ½ tsp salt
• 3 cage free eggs
• 1 1/2 cans (20 oz) unsweetened pumpkin puree 
• 1 can evaporated milk (unsweetened)

Pour filling into the par baked shell.  Bake for 10 minutes at 425F, drop temperature to 350F and continue to bake for 40-50 minutes or until set to the touch. 

PIE CRUST ( grain free, gluten free & sugar free)

• 2 cups almond flour
• ¼ teaspoon sea salt
• 2 tablespoons coconut oil
• 1 egg

1. Place flour and salt in food processor and pulse briefly. 
2. Add coconut oil and egg and pulse until mixture forms a ball. 
3. Press dough into a 9-inch pie dish. 
4. Bake at 350° for 8-12 minutes

Whipped Cream 

Ingredients

• 1 pint whipping cream
• 1/8 teaspoon Kal Stevia powder

1. Place the cream in a large mixing bowl and beat with a whisk or an electric hand held mixer until it begins to thicken.
2. Sprinkle the stevia over the cream and continue to beat until soft peaks form (do not over-beat).
3. Use immediately or place in an airtight container and refrigerate up to 4 days.

About this Blog

This blog, co-written with my wife Tina, is an opportunity to share with you how much fun life can be if we make healthier choices.

I was born with a serious congenital heart defect. I only had a single functioning ventricle. I lived life on essentially half a heart. I underwent numerous surgeries as an infant and teenager to keep me alive. After 36 years, I underwent a life changing heart transplant. For the first time in my life I knew what it was like to have a normal, 4-chamber heart. Living a healthy life is very important to me and I know it's important to you.

My wife, Tina Cardall, was recruited by Morgan Stanley right after graduating with a finance degree to work on Wall Street. She left New York City after 9/11 to become a Certified Personal Trainer, nutritional expert, and overall health nut. She worked at Saddleback Church on the Daniel Plan with Pastor Rick Warren, Dr. Mark Hyman, Dr. Mehmet Oz, and Dr. Daniel Amen and his wife Tana. She currently works as a professional brain healthy Lifestyle Coach on Dr. Amen's Brain Fit Life website.