Think you need to spend hours at the gym to get that bikini body?

Tabata training is the most time efficient way to fat loss! All you need is 4 minutes and a good blast of energy. This type of training is perfect for metabolic confusion; hence “fat loss”. Tabata training utilizes the concept of negative rest periods; the body rests a shorter period than it works.

Research has shown Tabata training to improve aerobic capacity much greater than the standard continuous pace cardio workout in much less time. Furthermore, this tabata training also leads to an increase in anaerobic capacity; something not evident in steady state cardio.

Here’s how:

1. Push hard for 20 seconds
2. Rest for 10 seconds
3. Repeat 8 times

It should be 4 minutes of torture! If it isn’t you are not pushing hard enough and are just wasting your time.

Some great exercises to use:

• burpees
• mountain climbers
• jumps squats
• push-ups….progressing to clap push-ups
• jacks
• butt kicks (runs in place)
• high knee runs

Tabata Protocol can also be followed on the elyptical or bike. Start with a 3-5 minute warm up. Find a fairly challenging resistance. Push for 20 seconds, rest 10 seconds, and repeat 8 times.

So no more boring hours spent on that treadmill, elyptical, or bike. Be creative and challenge yourself with Tabata Training for some real results!

The Hefty Healthy Carrot Cake!

Yes I said healthy and carrot cake in the same title!  Amazing I know!  With Mother's Day festivities right around the corner why not make something tasty and nutritious for the family to nosh on??

This cake is full of vitamins, minerals, and lots of fiber. And it is hefty weighing in at a good eight pounds. One slice will keep you satiated. This cake is free from added flours, preservatives, and refined sugar!


Servings: 12-14

Ingredients:

CRUST-

• 2 c soaked raw almonds (soak nuts for at least a few hours; best for a day)
• 2 c chopped dates (either buy them moist and plump or soak the drier ones)

FILLING-

• 2c fresh carrot pulp (from juicing the fresh carrots)
• 1 ½ c fresh carrot juice
• 2 c coconut flakes
• 2 c soaked dates; chopped
• 2 c chopped walnuts
• ¾ c chopped figs
• 2 tsp cinnamon
• 1 ½ tsp – 2 tsp ginger; to taste
• ½ tsp cardamom
• 1 tsp all spice

ICING-

• ½ c fresh orange juice
• 2 c soaked chopped cashews
• 2 tbsp maple syrup
• Orange zest

Directions:

1. Be sure to soak nuts and dates a few hours or a day before beginning.
2. In a food processor combine the crust ingredients; roughly chopped. Mix. Place into a pie pan.
3. In the food processor combine coconut flakes, soaked dates, ginger and half the carrot juice. Mix.
4. In a mixing bowl combine food processor contents, carrot pulp, chopped walnuts, chopped figs, cinnamon, cardamom, and all spice; mix and slowly add the rest of the carrot juice.
5. Place the filling in the crust.
6. In food processor combine orange juice, chopped cashews, and maple syrup; mix. Use to top the filling of the pie. Follow with sprinkles of orange zest.
7. Enjoy.

Green Tea Revealed

What’s so good about this stuff?

By word of mouth I’ve always heard that green tea was some sort of miracle substance; but never really sure why. I conducted some research and here’s what I found:

• Cancer Fighting and Immune System Support:

Green tea contains polyphenols called catechins; a strong antioxidants. Catechins inhibit the growth and reproduction of certain cancerous cells. Studies have shown green tea to help prevent: bladder, colon, esophagus, pancreas, rectum and stomach cancers. These polyphenols also help protect our cells from daily oxidative stress; increasing the strength of our immune system.

• Lowers the Risk of Strokes and Blood Clots:

Green tea helps to decrease the development of fibrinogen in the body. Overproduction of fibrinogen in the arties leads to strokes and blood clots; blood clots disrupt efficient blood circulation in the body; leading to tingling numbness or loss of strength.

• Stimulates the Metabolism:

Green tea helps the body detoxify the liver; increasing the body’s efficiency in protein synthesis. Green tea also helps to stabilize the body’s blood sugar levels; resulting in a more stabilized metabolism. The more stabilized the metabolism, the more efficient and quickly it works!

• Feel Good:

Green tea contains theanine. Theanine triggers the release of dopamine in the body. Dopamine is the body’s feel good hormone! Yes, tea is caffeine but it will not leave you with the post coffee jitters; instead a calm feel good energy.

Who knew one little tea leaf could contain so much?! I don’t know about you but I am definitely adding it to my daily diet.

**Resource: “The 150 Healthiest Foods on Earth” – Jonny Bowden, Ph.D., C.N.S

Sick of salads for lunch???

Salads are consistently pushed as a diet food...but sometimes that can get so boring and all we want is some crunch...some texture!  Try this quick and yummy pita pizza salad!

Looking for a quick and healthy lunch at home? Try this tasty low cal pita salad pizza!


Ingredients:

• 2 tbsp fresh hummus
• 1 whole wheat pita
• ¼ c chopped cherry tomatoes
• 1 chopped green onion
• ¼ c sliced mushrooms
• ¼ sliced cucumbers
• ½ c sliced carrots
• 1 c chopped spinach
• 1 tbsp feta cheese
• Pepper to taste
• 1 tbsp balsamic vinegar

Directions:

1. In a toaster oven or regular oven, toast pita bread on 450degrees for about 5 minutes; or until pita is crispy.
2. Top warmed pita with hummus, followed by chopped veggies, feta cheese, dash of pepper, and balsamic vinegar.
3. Enjoy!

Crunches the Right Way!

Spring is here which means many of us are prepping for that beach body! When it comes to crunches its important to remember quality over quantity…quality being proper form. If you experience any neck or back pain during your core workouts you are most likely doing them incorrectly.

Proper crunch form (for standard crunches, reverse crunches, twisting crunches, rotational crunches, half Vs or V-ups):

1. Chin off the chest: visualize holding a tennis ball under your chin, focus should be directed at the ceiling

2. Chest open: if hands are behind the head be sure to keep elbows directly out, don’t let them cave in

3. Spine neutral: pull belly button in to spine, spine should be straight and neutral, not arched or rounded

4. Stay flexed: don’t let the shoulders rest on the ground in between reps or on the back round over the ball

If you are looking for that flat tummy or 6 pack abs remember they start in the kitchen! Eating an unhealthy diet or too heavy cannot be corrected by doing extra crunches. Keep your diet low in salt, fat, refined carbs and preservatives!

The Ever So Scrumptious Vegan Coconut Cranberry Cookies!

So most of us are on the go in the morning and often times grab that quick granola bar or nothing at all.  These are one of my favorite grab and go snacks or breakfasts.  They are so yummy they will leave you craving more but also very nutritious!

Ingredients:

• 1 c whole wheat flour
• 1 c whole oats
• 1 tsp baking powder
• 1/2 tsp baking soda
• 1/4-1/2 c all natural granulated sugar
• 2 tbsp ground flaxseeds
• 2 tsp cinammon
• 1 tsp all spice
• 1 c no sugar added applesauce
• 2 tbsp of safflower oil
• 1/4-1/2 c of shredded or toasted coconut
• 1/4-1/2 c cranberries

Directions:

1. Preheat oven to 350 degrees.
2. In a large mixing bowl, evenly mix whole wheat flour, whole oats, baking powder, baking soda, natural granulated sugar, ground flaxseeds, cinammon, and all spice.
3. Make a well in the center of the dry ingredients, add applesauce and safflower oil in well.  Mix evenly.
4. Add coconut and cranberries.
5. Place wax paper on cookie sheet (if you don't have wax paper coat sheets with safflower oil).  Make 1/2" diameter balls with the cookie dough; cookie dough will be sticky, if you have a small cookie scoop use that!
6. Bake for 12-14 minutes until cookies are golden brown and are cooked thru the middle.  Makes 12-16 cookies, depending on size of cookie.
7. To keep the cookies most, once cooled enclose in a plastic bag.

Enjoy!

The Calorie Counting Confusion

Calories, calories, calories…how many should we eat? Which calculator should be utilized??

There are so many different calorie tracker devices on our smart phones and various websites to make our life of calorie tracking a little easier. Often times these calculators can also calculate the calories we burn in a specific exercise and don’t forget the helpful calorie counter on that treadmill or elyptical. So it should be as easy as calories consumed minus calories used to get our weight down; correct?

Sadly the answer is no. Life just is not that simple. :( . First of all not all calories are created equal. Food that has been ultra processed or is full of a variety of chemicals and preservatives do not break down as quickly as the wholesome natural food (our body is not a synthesized machine and enjoys breaking down resources that are familiar; remember the old chemistry term “like dissolves like”). So in theory we can consume a lot more calories of the all natural stuff then the convenient packaged foods.

Exercise calculators available online and on cardio equipment, are these viable sources of information? No, not really. These calculators forget to take into consideration the details of the person using them; such as rate of metabolism, highly controlled by amount of muscle mass and efficiency of the thyroid gland.

Yes, it would be nice if life was such a simple calculator but as we all know it gets a lot more complicated.

So when weight loss or maintenance is the goal; what should we do? Follow these steps:

1. Keep a food journal: monitor what you are eating, when you are eating it, how much water you are drinking, and how you feel at the end of the day. Every individual metabolizes food differently; it is best to find what works personally works for you. Keeping a detailed journal will give you the answers to what works best for you.
2. Eat as wholesome as possible: read nutrition labels; if you don’t know what the ingredients are don’t eat it. Stock your pantry and fridge with fruits, vegetables, and lots of whole grains.
3. Eat balanced meals: protein, carbohydrates, and fats with each meal.
4. Add raw fruits and vegetables to your diet: these contain natural enzymes; which help your body in the digestion process.
5. Plenty of water: helps in the digestion and to keep you feeling full (sometimes that hungry feeling doesn’t actually mean you need food, you are actually thirsty)
6. Exercise at least 4-5 days a week: 20-30 minutes of cardio and 20-30 minutes of strength training. The more muscle on your body; the faster the metabolism. Make your workouts challenging or ask a personal trainer to get you on an individualized program. Implement cross training and muscle confusion.
7. Get plenty of rest: when we are sleeping is when the body begins to repair and restore, as well as absorb nutrients from the food we ingested during the day!