It's Greek to Me (wow how cliché)

New fav breakfast thing or late afternoon snack:

This:

0% Fat Greek Yogurt. Its not secret, I do not like Greek Yogurt but its SOOO good for you...and a great source of protein I am trying to make it better in my diet.

PLUS: half a bottle of these new Naked (lets not kid ourselves, I like the name most) Reduced Calorie Tropical Juices (they make with coconut water which makes them lower cal and higher potassium!)

I have to say the combo is yummy! I use half the bottle of juice and put a cup of yogurt in there....stir it up and whisk it up and drink it. YUM! Make it the night before....so its ready in the am on the go!!!

Thanks Lea Anne for this following tip....you can totally use Greek Yogurt as a sub for many things when cooking. Try using it instead of sour cream!

The benefits of Greek Yogurt in general and why its better than normal yogurt:

-higher in protein! Keeps you more full for longer! (I mean we are talking double the protein!)

-lower in carbs than normal yogurt!

-thick and creamy so you can use it in recipes instead of sour cream or sub it for butter or mayo!

(or even sub for half of the butter/sour cream/ or mayo)

-Lea Anne suggest you take Greek yogurt and add a packet of Ranch seasoning or French Onion for a nice vegi dip!

-Use instead of mayo as well! Make healthier summer potato salad!

Try adding it! I am going to grab a Ranch packet at the store so if I need a before bedtime snack I can mix a smidge of the flavoring into a small amount of the Greek Yogurt....and dip water-y vegis in it like cucumbers, etc to fill me up with little calories.

Go Greek! Opa! Make sure to grab the low fat version though :)

It's Getting Cool-er in Herr, so please for the love of everything...keep on all your clothes

First, lets start off by discussing ice chest vs cooler. It's a cooler people. And say it with a twang...try it coooo ler. Twang it up. I don't know what an ice chest is....but I call it a cooler. So today, my post is about coolers.

My hubs is trying to lose some weight....so I am trying to make it easier for him. We have decided each night...we are going to pack said coooo ler with everything he should be eating until dinner. Then we calculate in the iphone ap, My Fitness Pal, everything in that cooler he should be eating the next day.

(pre-program your meals...so you don't forget and always have time for it!)

I get up, take the soft sided cooler out of the fridge and hand it to him...telling him to eat everything in it before he comes home.

We are targeting his RMR/caloric intake at 1800 calories a day. When he gets home he will have 595 calories left after eating what is in the cooler (and eating breakfast at home). He planned to have oatmeal for breakfast and a protein shake that adds up to around 250 calories.

I think 250 calories is a little low....300-350 would be better but he was set on what he wanted....oy men. Hopefully I can start having him mix his protein powder in some yogurt or coconut water or something instead of just water...giving breakfast a 50-100 calorie boost. Even some lowfat milk.

595 calories left leaves room for extra protein shakes during the day or unplanned snacks!

SOOOO What's in the cooler? Funny you might ask.....

-Mid-morning snack: small banana and some fat free Greek yogurt. (about 200 cals)

**bananas are great for you but they do have more sugar than other fruit (like apples) if you are being really picky on the diet...eating more sugary things in the morning is best so you can burn it off all day

-Lunch: 1/2 cup of ground turkey, 1/2 cup of brown rice, and 6 asparagus spears

**if you are going to eat some whole grains like rice...its best to do for lunch so you have the day to burn it off.

***You can buy a pound of ground turkey from My Fit Foods....seasoned perfectly. Its really yummy! Then you can divide that pound into 4 oz portions!

-Mid-afternoon snack: Spinach leaves with carrots and mushrooms with 2 tablespoons of low-fat and low calorie dressing (like 20 calories for a serving)

-Late-afternoon snack: 10 almonds and 2 small green apples (I threw in a few extra apples to keep on his desk just in case....)

-Before Coming Home/Before Work Out: a 250 cal My Fit Foods higher protein dinner in size small. I believe he took the Turkey Loaf today.

All the above from breakfast to all the food in the cooler is equal to about 1,200 calories. Leaving 600 calories for dinner or more snacks. I told him to add in an extra 100-200 calories protein shake somewhere in the day.

He is planning on going to spin class where he will burn 600-800 calories. For after workout/late dinner.....he is planning to order a lower carb....higher protein smoothie at the gym that is around 300 calories.

This also leaves a buffer for a before bedtime snack. We all get hungry late sometimes. Try eating watery vegis like cucumbers to satisfy you and fill you up. You can also take 1/2 a tablespoon to 1 tablespoon of low fat/low calorie ranch....add a little water to make it last longer...stir it and dip the vegis. Just budget it in to today :)

I do believe since he is having a high calorie burning work out...he should be eating MORE during the day. Hopefully adding 100-200 calories during the day like this so he doesn't burn off too many calories. It would help to add another 100-150 at breakfast and maybe 100 calories at lunch or somewhere during the day so that he doesn't have 600 left to eat plus a workout that he will burn mucho calories.

( I am working on him though...baby steps....baby steps!)

There you have it. Make it easy for yourself in the day. Pack a coooooo ler and pre-program your meals into the My Fitness Pal ap so you know you can eat the entire cooler and its TOTALLY budgeted for!

YOU do it!

Fiesta in Your Tummy! Ole!

shout out to Lea Anne who inspired this! And in general is just overall amazing awesome cool.

got Mexican? Going to a Mexican Food place and don't know what to get?

first before you go.....maybe have a little snack so you don't go on a chip bender (guilty!)....just have half an apple or so...and a few almonds. Just something to tide you over and skip that chip bender.

Also Try this:

For the chips and dip:

count out the number of chips you are going to eat and put them on your plate. A serving of 10-14 chips can add up to about 130-150 calories give or take. Eat them slowly and enjoy them!

Try to just eat salsa or pico de gallo...those are basically no calories. Guacamole....I am seeing when I google a few sites its about 25ish calories. Some places put sour cream in guac...so ask about that because that jumps the cals up. For queso...its hard because recipes vary so much. I am seeing maybe 25 cals a tablespoon? It just seems low.

Whatever you wanna dip into...put your serving on your plate...and just eat that. Push the remaining chips and dip...to the other side of the table...or send them away!

For the booze:

Order a skinny girl margarita. They are about 100 cals. Or you can order a shot of tequila with soda water, splash of OJ.....and lime juice. Add a splenda or honey/agave if you need it a little more sweet!

For the meal:

Order corn tortillas. They range from 50-70 calories each. (please note...flour tortillas and wheat tortillas are both higher calorie and totally lack ANY nutritional value to them) Try to skip the cheese unless you really want some. Measure out a spoonful so you can monitor it. Load up on salsa!

For the meat part....skip fajitas because they cook those in the oily metal pan sizzle ewy things! Ask for grilled chicken breast or grilled shrimp....sliced up to make your own taco! Beef is fine too...just higher calorie and fat. A half fist size portion is a good measure for one portion of meat!

Skip the sour cream. SKIP THE RICE....and skip the cheese if you can!

For dessert:

skip it, drink another skinny instead. (or in my case....two more!)

you leave feeling like a fiesta in your tummy. Not that horrible greasy blah feel...you have been satisfied by south of the border flavors...while giving yourself a lower calorie nutrition packed PUNCH!

ole!

bonus tip: before you go....take a tablespoon of water and pour it into something or onto another spoon so you can learn to eyeball a serving better!

Mini Size for Mini Thighs

So today.....feeling a little sluggish and tired (cue Bryan realizing uh oh....).....plus been working really hard at eating to my metabolism (eating my RMR) I decided to treat myself with a 330 cal mini butterfinger blizzard.

Its SO yummy...and I budgeted into my day. The only thing....think about it...that is 330 cals and its TINY...its a MINI....who eats the large? A mini size is perfect for guilt free treating.

you SHOULD eat dessert when you feel like it. It helps signal an end to the meal. But only eat a few bites......after that you are just ramming it into your mouth just because. Let yourself enjoy sweets but in moderation.

I say treat yourself. My blog isn't about giving up Snickers or chips...just budget it in and allow yourself a treat. A treat should be something you look forward to and enjoy. Don't treat yourself everyday...otherwise it won't be a treat.

It does help to eat sugar-y foods earlier in the day so you have time to burn it off...or let your body process it before you go to bed. Eating right before you sleep....your body doesn't burn it off.....that is another blog though :)

Also, before reaching for sugary treats.....think about it. Ask yourself if you ate a fruit or something else to just get that taste...would it curb your craving? If not, go for it....but really analyze if you are TRULY craving it or just wanting a little something sweet.

so...go forth and TREAT...and treat ye in mini-yth size...for those mini thighs. (summer is a comin' ya'll)

PS....maybe do a lunge or squat for every bite you put in your mouth. Come on...its mini so its not too many.

Everyone's Doing It!!!!!

This video is 7 mins or so long....just shows what a great idea to make your own "Fit Foods" each week...and allowing yourself a few hours each week to prepare food for the week

enjoy!

quicky Tip Ode Day

did you know if you eat a protein and a carb together......the protein slows the digestion of that carb...making you more full for longer.

so like eat a few almonds with that apple or have some cheese with that vegi.

Protein + carb =slower digestion = more full for longer = less hungry = less grumpy= World Peace

woah.

beep beep Heart Rate Monitors are the B-O-M-B.com

Okay you work out. AWESOME. Do you have a heart rate monitor like I told you to buy in the first post?

Now some people think heart rate monitors are what old people use to monitor their heart rates.

Before you read further watch this video on why I believe in heart rate monitors:

Now that you have the basics...have you bought a monitor yet?

I hope so. Its an essential tool in knowing how you work out. Before I got one...I thought I was kicking my butt at work outs and WRONG......you know when you get on a machine at the gym and put in your weight and age...it will say that you burn like 500 calories in the work out....you feel good, you feel great but no...that is wrong. Those aren't accurate! AS IF.

They don't know your A/S/L if you will allow me that throw back. In order to get an accurate number you need to know your age, gender, height, and weight. The machines just know age and weight......they don't know if you are male or female. If there is an entire book called Men are from Mars and Women are from Venus......the machines at the gym should at least as you S...as in sex. Male or female people keep it clean ya'll.

To fix that problem you need a heart rate monitor. It is essential for those wanting to lose weight!

I recommend a Polar because the strap you will wear under your clothes will read onto most machines at the gym.

When you get the watch you will program your stats! Age, sex, weight and height. They will pick recommended target heart rate zones based on that info. You can enter your own in if you have had the VO2 test (another topic).

You will wear the strap under your clothes and wear the watch during your workouts. You can monitor what your heart rate is and how many calories burned during said workout. How motivational!

I know you hear me talking about the RMR test over and over. You take that test to determine what your body burns a day doing nothing, essentially snuggling in bed all day. Out of 100% calories you burn a day....75% of those are from your RMR (sign up today for your test :) ) and the other 25% is lifestyle calories which come from doing your day to day activities and exercise.

The heart rate monitor measures those 25% lifestyle/working out calories. Not only can you track the calories during you work out but you can also wear it when you clean, when you walk the dogs, when you are sitting on the couch, when you are getting some action (refer to keeping it clean above and disregard that statement)! All those activities burn calories.

When you get your monitor, I recommend wearing it when you wake up in the morning to when you go to bed. That way you can know how much your body burns on a typical day without exercise.

I recommend the Polar FT7 because it can track you work outs. However, you can get the Ft4 and it will just store that one work out. Do NOT get the FT1 because it only tells you what your heart rate is. That is useless.

Take a look here: http://www.heartmonitors.com/heart-monitors/polar/f-series.html

Learn more here with another Polar video:

NOW get shopping. Get that monitor so you can learn about that 25% lifestyle calories you burn a day and contact me to schedule your RMR test today for $50 to learn the other 75% of calories you burn a day.

tick tock time to shop!

VIDEO BONUS! See How EASY PEASY it is to ADD tasty vegis to your diet!

Guys.....I heart this video. It shows how simple it is to make dishes that taste DELISH that are super healthy and nutritionally dense!

Check our the vid...its short, witty, and goes by in a blink:

Thoughts after the video:

1. Make it easier on yourself. Cut up the cauliflower and keep it in a sealed container in the fridge so its ready to literally just throw into the roasting pan....you can even use a cookie sheet (that is what I use!)

2. Try sweet potatoes! They are a super food packed with nutrition AAAAND who doesn't love the way they taste (ohh guilty I used to hate them but now love them. If you hate them...try them again, DO IT....because I say so!)

3. I am going to try adding the nutritional yeast and hemp seeds to my dishes but if you don't have the time to buy them or just don't want to add them...they will STILL be yummy without it. Its a flavor and nutritional BONUS...and I was always that kid that loved extra credit :) I have other seeds like raw pumpkin, sunflower, almonds, etc.....try toasting another seed to sprinkle on top for that Abs-tastic crunch :)

4. For those meat people (guilty!).....the hemp adds protein and if you don't add it...you can get your proteins from other lean meats and use this as a side dish! You fancy.

5. Make EXTRA vegis! They taste SO good re-heated. Make them in your {insert your name} Fit Foods for lunch!

6. Try other combos! I received a big delivery of broccoli from my local produce delivery...going to try it with sweet potatoes because that is what I have in my kitchen and I want to eat it before it goes to waste!

7. On the herbs, I love fresh herbs but in Texas its hard to keep them alive all year. Dried herbs are fine! Buy an Italian Seasoning blend or just use dried Oregano! Easy PEASY!

8. Measure your olive oil!!! Until you get a feel on how much to drizzle....one tablespoon is typically 120 cals...so based on portion and your caloric needs I wouldn't put much over 2 tablespoons or so.

9. If you don't like vinegar, skip it. It gives me heartburn so I am going to skip it to avoid that painin' :)

10. If you don't want fresh herbs or garlic...try the freeze dried kind! They last longer and are pretty dern close to fresh.

HERE comes the choo choo train now open up and DIVE IN to nutritionally dense, delish roasted vegis!

The Right Way to Carb/ The Wonder Tortilla

I have found the most amazing tortilla from La Tortilla Factory. I am excited to have these for the spring Mexican food patio season!

They are a large size and the calories per tortilla is only 100!!! Wow only 100 calories for the entire tortilla. Many times sandwich bread is 100 calories plus per piece and full of empty calories....with not much nutrition.

These tortillas have 12 grams of dietary fiber PER tortilla. WOWZA, I think all you guys know how I feel about F-I-B-E-R! We are talking 100 calories, 12g of fiber, large portion! They bake these with 5 whole grains which results in 8 grams PER wrap, no trans fats. (it keeps getting better)

I highly recommend grabbing some of these. Great for a little snack on its own or to use as a wrap!

Try wrapping salmon in it to make a fiber/protein packed meal. Try vegis, chicken, sprouts, etc. Bake them or toast them...and use them as chips. Bake/Toast one for yourself to dip in salsa or guacamole...for a portion controlled, yummy and nutritious snack!

Great way to fill up on whole grains while staying lower in calories. I just love them. They are really tasty too!

See eating healthy doesn't mean you can't eat what you love. Healthy things don't have to taste like cardboard!

and for those that haven't joined my facebook group yet. DO IT.... http://www.facebook.com/pages/Be-Fit-Live-Fit/131859920213683

Munchin' Chard Chips from my Farmhouse Delivery brrrrr

Today I received my Farmhouse delivery and swiss chard was in the box. I am going out of town tomorrow so I have to eat the chard today. Chard doesn't last very long in the fridge so you have to act fast :)

Normally when I have a chard cravin' ....I head out to my patio and snip some off my plants....but they look like plastic popsicles now from this cold weather!

With this weather....warm chard chips doesn't get any better and I can't wait for the 5 min oven time to be up so I can start munchin'

Take a look here when I wrote up info on chard chips for my dear friends blog!

Can you see how to make chard chips here while checking out a kickbutt food blog: http://eatingwithabs.com/2011/01/04/cameron-stone-dishes-on-chard-chips-contributing-columnist/

oooh my oven beeped...time to indulge. Stay warm North America!

Gettin' Buff on the Go....I didn't say IN the buff I said getting buff....silly

If you don't have time to go to the gym or travel a lot...do not fret (were you fretting?) there are easy ways to get workouts in on the go.

Try something like this: http://www.performbetter.com/detail.aspx_Q_ID_E_3868_A_CategoryID_E_281

Check out the video to see all the things you can do with this one band. I highly recommend getting something like this...to use at home.

Right now its SO cold out and they are doing rolling blackouts around the area. My gym is closed and its too cold to run outside....(unless you are this INSANE crazy guy that just ran past my window on our trail. Its too cold to run outside!)....I know I can get a good circuit in at home.

Try doing some cardio intervals to get your heart up before doing the bands. Jumping jacks, high knees, mountain climbers.....then do an exercise and then 30 seconds-1 minute of cardio in between each exercise. Keeping your heart up and getting buff at the same time. If you are at home or in a hotel....you CAN go IN the buff while getting buff.

This is another great option for travel: http://www.performbetter.com/detail.aspx_Q_ID_E_4991

I have both the band and the slide. I use them all the time. Great for quick on the go but EFFECTIVE work outs.

Even if you only have 10 mins to get something done....10 mins is better than 0 mins. (I made an A in math). Just get active, get moving....and get buff...in the buff.

Metabolism and YOU!

Guys,

You are the FIRST to know about my new business! A few months ago.....Bryan and I did an RMR test at the gym. Basically you go in first thing in the morning, sit down, blow into a tube and 10 mins later BAM you receive a print out telling you what your RMR is.

Your RMR is your metabolism. Your RMR number is 75% of the calories your burn in a day. The other 25% comes from lifestyle. The 75% is basically your genetics and how much your body needs to keep it alive....how much you need to eat to fuel your system (heart, lunges, liver (if we even have any liver left at this age), etc)

Bryan was struggling to lose weight. He used the typical calculator (can be found here: http://www.caloriesperhour.com/tutorial_BMR.php) and it told him he needed to eat 1,800 calories a day. He plugged that number in the Lose It application and spent about 1.5 months being really serious about losing weight....and he didn't loose weight he GAINED weight! Finally we did the RMR and it showed us that his RMR number is 1450 calories. Nuts...he was way overeating! That calculator is way off and doesn't account for genetics like this machine does.

I am now a big fan of this machine.

Your RMR or resting metabolic rate has many factors from gender, age, hormones, body weight, body comp, etc. Its basically the number of calories burned a day with no activity. I decided I wanted to do this test so I can track my metabolism over time. My dad has sternly warned me of being careful about gaining a pound or two a year...because if you do that every year for 10 years you are stuck with 10-15 lbs that are nearly impossible to shed! I want to make sure and track my metabolism changes so I don't have to worry about crazy dieting 10 years from now.

Personally, I feel that doctors should perform this test every year at a physical. I believe its an important test of health...and its sad that we skip over that sometimes.

ANYWAY....the beauty of this test is that you simply just breath into a tube for 10 minutes and you receive a print out about yourself. I am attaching iphone photos of my print out (real professional I know) but for some reason my scanner isn't working.

I am telling you this not only to update you on the excitement but for you to tell your friends. I believe in this and am passionate about the importance of understand YOUR body!!

Most gyms charge $75 PER test for members and $85 for non-members. I think that is RIDIC. I am investing in this machine because I want to make this more accessible for the masses.

I really wish I could give this test to everyone for free but I can't. Its a significant investment and each time I use it, it cost me something for the new tub to breath into. For now, I am offering the test for $49 or you can buy a package of two for $75! If you are trying to loose 5 pounds or more...taking the test every 6 weeks or so is important because your metabolism changes with weight loss. You can buy two of them...one to take now...and the other during your weight loss program to track your metabolism changes. Please note, these are intro rates and might change once I get a better grasp on total pricing!

If you are trying to maintain your weight and just need this for your info.....then $49 is all you need.

I send this to you friends not because I want you to feel pressured into taking this test. I am hoping its something you believe in too as much as I do....and maybe even can pass it along to your friends for me! I am working on a friend referral kickback bonus program as well :) Who doesn't love a kickback!?

My hope is to have this machine paid off so that I can give you all free tests whenever you want! I also hope once I pay this machine off, I can offer it up to non-profit weight loss programs. They can't afford the machine and I really hope this can provide a service to people that have diabetes and can't afford the healthcare, the gym, or the medication that being overweight has taken on their body.

I am placing the order this week and hope to have the machine soon. I hope to do monthly Dallas trips so I can offer this up to people of Dallas, Austin, and College Station. Maybe even Houston. (totally good excuse to visit Dallas right :) )

Well I hope you are as excited as I am! I believe this is one of the 3 things you need to know about health and fitness! I mean when you know what your body needs to maintain or lose weight....no ifs, ands or buts...who is gonna stop ya?

Thanks for listening!

Contact me for an appointment: camspeed22@gmail.com

PS if you want to read up on metabolism click here: http://www.microlifeusa.com/pdfs/BodyGem/Metabolism101.pdf