non-dairy MILK alternatives:

I thought this was such a super article discussing the non-dairy milk alternatives. Read on:

(figures are based on an 8oz serving, unless otherwise specified)

1. SOY: rich in protein, magnesium and C, 60 calories, 2g of fat (0.5g saturated) and 5g of sugar 

2. HAZELNUT: rich in protein and E, 110 calories, 3.5g of fat (0g saturated) and 14g of sugar

3. HEMP: rich in omegas, amino acids, and protein, 60 calories, 5g of fat (0.5g saturated) and 0g of        sugar

4. ALMOND: rich in flavonoids and E, 60 calories, 2.5g of fat (0g saturated) and 7g of sugar

5. RICE: typically enriched with calcium, B12, A and D, 45 calories, 2g of fat (0g saturated) and 0g of sugar

Almost all of these alternatives contain as much calcium as cows milk. Make sure to do your research before switching permanently. 

cauliflower pizza crust. yes, cauliflower!!

I was recently speaking with a friend who requested this recipe:

sometimes you just crave a good slice of pizza, you know!? well, for someone like me who is allergic to wheat and dairy (and who also doesn't subscribe to all of the gluten-free, dairy-free replacements that taste like cardboard), I found a healthy recipe so you and yours can all share a pizza night without the guilt...and tons of unnecessary calories. three cheers!!!

I made this recipe with some mates in England this past year and it was actually much better than expected. the crust is made out of - CAULIFLOWER - go figure. I've included two recipes below. the first, is made without cheese. I topped mine with mashed avocado and cherry tomatoes while my girlfriends topped theirs with cheese, cheese, pepperoni, mushrooms and more cheese. ha! so just because you make a healthy crust doesn't mean the rest of the pizza is healthy. it's all about personal choice, but the options are endless. here's the cauliflower crust recipe (sans cheese).

...and for those of you who aren't sensitive to dairy (or who aren't willing to give up cheese just yet), here's the cauliflower crust recipe (made with cheese).

so have at it! this is a super fun meal to make with the family or a group of friends. let me know what toppings you choose and if you like it. Friday nights just sound better when there's a movie and pizza involved, don't you agree!?

PLATEAU is an ugly word.

since arriving back in America it feels like everyone is complaining about their personal plateaus.

for those of you who don't know, a plateau refers to "flat terrain". when applied to the world of fitness, a weight-loss plateau signifies a lack of change. your body is no longer reacting to your fitness routine and/or nutrition plan. regardless of how hard you feel you're working toward your goals, the scale doesn't budge and you get frustrated. the key: stay positive! a plateau is a physiological response, and with the proper tweaks you will overcome it and see results!!

first, let me ease your concern by telling you that plateaus are NORMAL. everyone reaches plateau at one point or another. maybe you're at your ideal weight and your body is comfortable where it is. if you're BMI and body fat percentages are in the normal categories, this could be the case. however, since most of us are not in peak condition, there is most likely an additional factor holding you back from dropping those unwanted pounds or losing those last few inches.

I found a great article from Fitness magazine talking about moving past a plateau. here are the tips they give readers in order to overcome the stagnant state of our routines:
http://www.fitsugar.com/How-Move-Past-Weight-Loss-Barriers-24950422?utm_campaign=digest_email_2012-09-17&utm_medium=email&utm_source=popsugar.com&spi_campaign=digest_email_2012-09-17&spi_medium=email&spi_source=popsugar.com&utm_content=post_title

1. don't make excuses. just because the number on the scale doesn't match your expectations doesn't mean you should start pointing the blame somewhere else. consider working with a personal trainer or a buddy if you're growing complacent in your workout routine.

2. set (new) goals. goals are a must. they keep us motivated and moving in a positive direction. however, maybe it's time to re-assess. your goals 10 months or even 10 pounds ago may no longer be the same. re-evaluate.

3. mix things up. this is SO important. if you go to the same classes every week, walk the same 2 mile loop and eat the same things....you can expect the same results. (duh. right!?) try a new class. mixing things up keeps your muscles guessing and it keeps your interest piqued and far from fatigue.

4. push your body. run for an extra 20 minutes or add a few plyometric/strength exercises after your workout. go harder or go further.

5. don't be distracted. your body deserves your undivided attention in order to get the best results. no texting while on the elliptical. save that magazine for after your workout. multitasking does not work (hint: this fact applies to all facets of life). it only distracts you from your goals simultaneously.

6. don't stress over the scale. if the # is putting you in a blue mood, avoid the scale for a week and focus on upping your workouts/diet instead. ultimately, your health is about how you feel, not your weight. focus on the positive.

so grab your journal, re-evaluate your goals and let's go all out this week.
"say NO to plateaus!!"

clean eating pyramid:

so, there used to be the Food Pyramid. you know, the one we all learned about in school!? 

but that got pushed aside for the Food Plate (which, when you think about it, makes more sense). 

but I recently just stumbled upon a HEALTHY, clean-eating pyramid that I love. it won't take long for you to realise that the only difference is that there is no proportion saved for 'sugar', 'sweets' and 'saturated fats'. yay!! okay, okay, I realise not everyone can stomach the idea (pun intended) of avoiding sugar and 'goodies' completely. and that's okay. MODERATION is the secret. but, when wanting to be the best, we model ourselves after the best, right? so here it is...

feast your eyes on the holy grail of nutrition (wow, I am getting too good at this double entendre dietary word thing) and try modelling your meals/snacks from it this week. 

70% diet and 30% exercise:

It's been said that "abs are made in the kitchen". You can spend hours and hours in the gym, but if you're still eating rubbish you're not going to get the results you want (unless you're a middle-school boy with a superhuman metabolism). Since the magic equation of weight loss relies on calories consumed minus calories expended, nutrition is a HUGE factor to be considered when trying to get healthy.

Regardless of how much you work out, if you eat 100 extra calories a day over what you need to maintain your weight (see previous post) for a year, that adds up to a 10 pound weight gain!! 100 calories! That's the equivalent of 2 tablespoons of salad dressing or mayo.

So, I want you to sit down with your food diary and have a stern chat with yourself about what you need to change/add/remove. The perfect picture of health would include lean protein (poultry, fish, eggs, low-fat dairy, etc.), carbohydrates (brown rice, quinoa, oatmeal, etc.), healthy fats (avocado, olive oil, etc.), vegetables and fruit. Let's face it, you don't need sugar, white flour or processed foods. Perhaps you can change your breakfast of cereal to plain yogurt and fruit, or oatmeal with egg whites. Substitute your sandwich bread for a lettuce wrap or your pasta for quinoa or a veggie. Changing your diet doesn't have to mean depriving yourself. It's all about finding healthier substitutions and training your taste buds to love what's good for you.
Personally, I decided to eliminate all sugar from my diet a few years ago. Unless it's natural sugar, I don't eat it. As a result I consider frozen grapes to me a "treat". I find them to be so sweet, like candy, as a result of eliminating all other processed sweets from my diet. It will take time. Your body isn't going to forget what rocky road icecream tastes like overnight, but in time your body will thank you by working like a well-oiled machine.

Here's a list of 25 super healthy foods to get you started according to Prevention Magazine:
http://www.prevention.com/print/27166

- eggs
- greek yogurt (I suggest plain. milk is the only naturally-sweetened animal product, so to add sugar with flavours is a little bit ridiculous...if you ask me)
- fat-free milk
- salmon
- lean beef
- beans
- nuts
- edamame/tofu
- oatmeal
- flaxseed
- olive oil
- avocado
- broccoli
- spinach
- tomatoes
- sweet potatoes
- garlic
- red peppers
- figs
- blueberries
- asian pears
- lychee
- apples
- guava
- dark chocolate (the higher the % of cocoa, the better it is for you)

This is only a guide. Obviously there are tons of other healthy options out there, but I liked this list because it offered a few items that we rarely consume on a regular basis. So grab your list, head to the supermarket and try something new!! Remember, if it's packaged, think twice before picking it up.

Cheers.

back by popular demand!!

hiya guys! here's the scoop:

I've submitted my dissertation, I've returned home to good 'ole America, and I'm ready to get this ball rolling (again). It's time to put that education to good use. I've been getting quite a few comments about starting this advice column back up and I can't think of a better time to do so.

I'm back at the local YMCA, teaching Spinning and I'm putting in thousands of applications for positions in health promotion. Until someone discovers my unmatched talent and obvious contribution to the world I'm going to start with YOU!! I hope you're ready for some serious butt-kicking.

Lets start with the basics. I want you to:

1. calculate your BMI (body mass index). this is a rough estimate of your body composition. follow the link below, enter your height and weight and use the key to distinguish your BMI category (i.e. "underweight", "normal weight", "overweight" or "obese")

http://www.nhlbisupport.com/bmi/

2. next, I want you to calculate your calorie needs based on your age and physical activity level. this calculator will provide you with a rough estimate of how many calories you should consume daily in order to maintain your weight/lose weight depending on your goal(s). use the following link:

http://www.freedieting.com/tools/calorie_calculator.htm

3. make a plan. keep a food diary. those who keep documentation of their progress are often more successful at achieving their goals than those who don't record meals, snacks and/or workouts. I love caloriecount.about.com - it allows you to create meals, look for healthy recipes, keep an online food diary and search for calorie expenditure by exercise. give it a try! set a goal and develop a timeline. for example, "I will be able to run a 5k by October 30th" or "I will avoid all processed foods and drop 10 pounds by Thanksgiving", etc.

4. tell a friend. tell me, tell your spouse, tell your sister, your workout buddy, whoever!! just tell someone. it provides you with a support system and accountability. better yet, get your friend to join you in achieving your goal(s).

so here's mine: since returning home from the UK I've fallen off the yogi-wagon completely!! in the past yoga has kept me loose and injury-free. my goals are to plug myself into a yoga class at least once a week, renew my spinning certification by the end of 2012 and start training for a half marathon.
what are yours??