First, CONGRATULATIONS to all the women who have wrote in and have shared their personal testimonies of how they are winning against the batter of the buldge and I'm really excited to hear how everyone is adopting a clean eating lifestyle and sharing it with their families! My heart is happy and each of you is doing a fantastic job.
For decades now that term "losing weight" has everyone captivated. We run to jump on the scale and hope to find that numbers are changing. AND yes that is fun, especially when you have had trouble with your weight. But I want you to start thinking a bit differently and moving from "losing weight" to "losing body fat." When you are a person who eats clean and uses weights, you will come to find out that the scale doesn't change so much after a certain period of time. I've hit that wall and many people have (its a trick to trip you up). But don't fear, as long as you keep dedicating yourself to eating clean and getting workouts in, you will be changing your body's composition, even if you stop losing pounds.
Now when you are first trying to drop some pounds, yes, you do lose weight. The scale will tell you that. However, when your weight plateaus, but your clothes are getting smaller and your body is getting tighter and the scale is not budging, more than likely you are losing body fat AND if you have been working with a weight training program, you are building lean muscle. This is good!
Muscle and fat are two different components. We want muscle! Muscle is more dense than fat, thus causing you to probably still weigh the same, but the composition of your body will change building muscle. For instance, when you do a chest press, the big pectoral muscles behind your tatas, will begin to become fuller and round out a bit, thus lifting your chest. Now your bra size will get smaller in circumference and you might lost a cup size too, however you will lose the fat that hangs over by your armpit, you will have a bit more natural cleavage, but an overall healthier look to your chest.. The same thing happens for guys (just in case any are reading this)
Muscle is cool and looks so good on women. It makes our skin tighter more firmer, we have more energy, our booties are lifted and posture is a little taller and we are definately feeling GOOD about ourselves....and that is motivating.
How do I get muscle?.....You pick up the weights...many times in different styles. I'll post later this week a 30-minute home workout that will intensify your fat burning......
ON ANOTHER NOTE: I will be in Erie, PA for Thanksgiving and would be glad to meet with the women of the North. I'll be arriving on Nov 25 and departing on Nov 29. We can go through a mini home workout if you'd like at your home on Nov 27 or 28th. Just let me know. My email is lesliear@bellsouth.net or hit me up on FB....
and as always....I'm listening. Leslie
Saturday, October 31, 2009
Wednesday, October 28, 2009
Applesauce Pumpkin Muffins
SUE...this is for you....
Hi all....One of my clients asked me today about recipes for Muffins. Below is one that is featured in my Clean Eating Cookbook.
Makes 12 muffins. 30 Minutes prep. 20 Minutes bake time.
1 Cup Old Fashioned Oatmeal (not instant)
1/2 cup Unsweetened Applesauce
1/2 cup canned pumpkin (plain)
2 large egg whites + 1 yolk, lightly beaten
2 Tbsp + 1 tsp Canola Oil
1 Tbsp Double acting baking powder
1/2 tsp baking soda
1 tsp cinnamon
1/4 tsp Ground Nutmeg
1 tsp Pumpkin Pie Spice
1/2 cup amaranth or quiona flour or flour of your choice. *** see footnote
1/2 cup Milk or Milk Alternative OR 1/2 cup apple juice
1/4 cup whole wheat flour
1/4 cup Maple Sugar Flakes *** see footnote
1/2 cup Dried Cranberries or raisins (optional)
PREPARATION
1. Preheat oven to 375. Line muffin pan with paper or silicon liners or coat with nonfat cooking spray
2. Combine oatmeal, pumpkin, applesauce, juice or milk, eggs and oil. Mix until all ingredients are blended.
3. Measure and mix all dry ingredients. Make a well in the center and pour wet ingredients into dry. Add dried fruit if using. Mix just until dry ingredients are moistened. Fill muffin cups 2.3 full. Bake 15-20 minutes or until lightly browned on top.
ALTERNATIVE: If you don't have pumpkin, you can use a sweet potato. Simply microwave the sweet potato and let cool. Remove the skin and mash the flesh. Measure out the required quantity.
*** HERE"S THE FOOTNOTE: These products can be found at Earthfare.
Nutritional Value Per Muffin:
Calories: 198
Cals from fat: 78
Protein: 6g
Carbs: 21g
Dietary fiber: 2g
Sugars: 8g
Fat: 8g
Sodium: 25 mg
Hi all....One of my clients asked me today about recipes for Muffins. Below is one that is featured in my Clean Eating Cookbook.
Makes 12 muffins. 30 Minutes prep. 20 Minutes bake time.
1 Cup Old Fashioned Oatmeal (not instant)
1/2 cup Unsweetened Applesauce
1/2 cup canned pumpkin (plain)
2 large egg whites + 1 yolk, lightly beaten
2 Tbsp + 1 tsp Canola Oil
1 Tbsp Double acting baking powder
1/2 tsp baking soda
1 tsp cinnamon
1/4 tsp Ground Nutmeg
1 tsp Pumpkin Pie Spice
1/2 cup amaranth or quiona flour or flour of your choice. *** see footnote
1/2 cup Milk or Milk Alternative OR 1/2 cup apple juice
1/4 cup whole wheat flour
1/4 cup Maple Sugar Flakes *** see footnote
1/2 cup Dried Cranberries or raisins (optional)
PREPARATION
1. Preheat oven to 375. Line muffin pan with paper or silicon liners or coat with nonfat cooking spray
2. Combine oatmeal, pumpkin, applesauce, juice or milk, eggs and oil. Mix until all ingredients are blended.
3. Measure and mix all dry ingredients. Make a well in the center and pour wet ingredients into dry. Add dried fruit if using. Mix just until dry ingredients are moistened. Fill muffin cups 2.3 full. Bake 15-20 minutes or until lightly browned on top.
ALTERNATIVE: If you don't have pumpkin, you can use a sweet potato. Simply microwave the sweet potato and let cool. Remove the skin and mash the flesh. Measure out the required quantity.
*** HERE"S THE FOOTNOTE: These products can be found at Earthfare.
Nutritional Value Per Muffin:
Calories: 198
Cals from fat: 78
Protein: 6g
Carbs: 21g
Dietary fiber: 2g
Sugars: 8g
Fat: 8g
Sodium: 25 mg
Tuesday, October 20, 2009
Clean Eating.....it's a Way of Life, not a Diet
If you have ever trained with me or have taken one of my group fitness classes you know how much I'll talk about food. Food is a passion for me and I love to share information about how the role of nutrition can play when you are trying to decrease body fat, improve performance, recover correctly, etc....I'm a foodie.
One principle I have adopted many years ago, and this was before all the books were out, was one of Clean Eating. I learned the importance of Olive Oil, Oatmeal, whole grains, etc. over 17 years ago. And today it is part of my daily diet and that of my children's as well. You can eat clean and still enjoy great tasting food. It is by no means a bland way of living.
Eating clean will actually help you lose weight, have more energy, even help with hormone issues and endocrine problems. It will nourish you from the inside out and when your organs are healthy and working properly, your body will process foods better.
Here are some Clean Eating Principles to adopt:
Eat 5-6 small meals every day, eating about every 2-3 hours to keep your metabolism sizzling
Combine lean protein and complex carbs at every meal
Drink your water. At least 8 cups per day.
Don't skip meals, especially breakfast
Invest in a small, portable cooler to pack your snacks for when you are running errands and such
AVOID over-processed, refined foods. Especially white flour and white sugar. ( I say, if it's white, it's not right)
AVOID saturated and trans fats
NO Diet sodas or juices (diet soda had phosphorus in it and that robs calcium from your bones)
Eat healthy fats such as Olive oil, nuts, avocados, salmon etc....
AVOID alcohol, another form of sugar (7 grams of carbs per ounce)
Get off the Fat Free. Fat free means more chemicals to replace actual food.
Portion size, portion size portion size.
So what does that leave? Here is what one of my typical eating days looks like:
Breakfast (7am) 5 Egg Whites w/ a sprinkle of parmesan cheese and a dollup of salsa
or 1/2 cup cooked oatmeal with Natural Peanut Butter and unsweetened apple sauce, cinnamon
Snack: homemade protein bar or 5 Kashi cracker with hummus or Greek Yogurt with ground Flax Seed
Lunch: Quiona mixed with veggies and 1 palm sized turkey burger (93%lean)
5 celery sticks, hummus
Snack: 1 small apple with 1/2 cup lowfat cottage cheese, or a protein shake or 3 hard boiled egg whites
Dinner (7pm): Spinach salad with chickpeas, tomatoes, quiona, cucumber, onion...(whatever I have) tuna or chicken, homemade olive oil/rice vinegar dressing.
This is only a sample, there are many other ways to do this. You have to start somewhere and find what works best for you and your body type.
A great book I recommend to all of my clients is The Eat Clean Diet by Tosca Reno. You can find it at her website www.ToscaReno.com. Her recipes are easy to use and she lays it all out for you.
On another note: Black Mountain is a fabulous little town to visit for a short day trip. But, if you visit here, please make sure you stop by my friend Hallie's bistro called Apple a Day Depot. Hallie is breast cancer survivor who through clean eating and lots of prayer beat breast cancer. It is now her passion to serve up clean, wholesome, vegan and vegetarian foods. My favorite is her husband's Sam's soup, Cashew Carrot Ginger. It's like eating a comfort food, but is so healthy. I also like her wraps (gluten free for me) filled with raw living foods, and her homemade hummus. Her food nourishes the soul.
As always, I'm listening.......leslie
One principle I have adopted many years ago, and this was before all the books were out, was one of Clean Eating. I learned the importance of Olive Oil, Oatmeal, whole grains, etc. over 17 years ago. And today it is part of my daily diet and that of my children's as well. You can eat clean and still enjoy great tasting food. It is by no means a bland way of living.
Eating clean will actually help you lose weight, have more energy, even help with hormone issues and endocrine problems. It will nourish you from the inside out and when your organs are healthy and working properly, your body will process foods better.
Here are some Clean Eating Principles to adopt:
Eat 5-6 small meals every day, eating about every 2-3 hours to keep your metabolism sizzling
Combine lean protein and complex carbs at every meal
Drink your water. At least 8 cups per day.
Don't skip meals, especially breakfast
Invest in a small, portable cooler to pack your snacks for when you are running errands and such
AVOID over-processed, refined foods. Especially white flour and white sugar. ( I say, if it's white, it's not right)
AVOID saturated and trans fats
NO Diet sodas or juices (diet soda had phosphorus in it and that robs calcium from your bones)
Eat healthy fats such as Olive oil, nuts, avocados, salmon etc....
AVOID alcohol, another form of sugar (7 grams of carbs per ounce)
Get off the Fat Free. Fat free means more chemicals to replace actual food.
Portion size, portion size portion size.
So what does that leave? Here is what one of my typical eating days looks like:
Breakfast (7am) 5 Egg Whites w/ a sprinkle of parmesan cheese and a dollup of salsa
or 1/2 cup cooked oatmeal with Natural Peanut Butter and unsweetened apple sauce, cinnamon
Snack: homemade protein bar or 5 Kashi cracker with hummus or Greek Yogurt with ground Flax Seed
Lunch: Quiona mixed with veggies and 1 palm sized turkey burger (93%lean)
5 celery sticks, hummus
Snack: 1 small apple with 1/2 cup lowfat cottage cheese, or a protein shake or 3 hard boiled egg whites
Dinner (7pm): Spinach salad with chickpeas, tomatoes, quiona, cucumber, onion...(whatever I have) tuna or chicken, homemade olive oil/rice vinegar dressing.
This is only a sample, there are many other ways to do this. You have to start somewhere and find what works best for you and your body type.
A great book I recommend to all of my clients is The Eat Clean Diet by Tosca Reno. You can find it at her website www.ToscaReno.com. Her recipes are easy to use and she lays it all out for you.
On another note: Black Mountain is a fabulous little town to visit for a short day trip. But, if you visit here, please make sure you stop by my friend Hallie's bistro called Apple a Day Depot. Hallie is breast cancer survivor who through clean eating and lots of prayer beat breast cancer. It is now her passion to serve up clean, wholesome, vegan and vegetarian foods. My favorite is her husband's Sam's soup, Cashew Carrot Ginger. It's like eating a comfort food, but is so healthy. I also like her wraps (gluten free for me) filled with raw living foods, and her homemade hummus. Her food nourishes the soul.
As always, I'm listening.......leslie
Friday, October 16, 2009
The Holiday Are Upon Us
The Holiday are upon us.....
You can look at it two ways. You can begin October 31 and eat all your kid's halloween candy (make sure you hide it so they don't find it) and keep gorging yourself from there with Thanksgiving and Christmas until you feel like you're going to burst at the seems.
OR you can start preparing NOW to be focused and determined not to give weight gain a second thought.
The Holidays also bring about hectic schedules of parties and parties and more parties. Let me tell you, YOU DON"T HAVE TO GO TO EVERY SINGLE ONE OF THEM! Make the holidays about family and relax and enjoy. Your body will like being stress free and you'll be able to handle life with peace throughout these next couple of months. And maybe...just maybe you won't gain 10lbs?
I'll tell you, I stopped stessing about the holidays long ago. For me, this is a special time of year to be Thankful and reflect upon the goodness around me. What is important to you? Pleasing others, or being happy with yourself? I think the saying goes "when mama ain't happy, no one is happy."
Stay with your workout schedule, eat clean and you'll glide right thru.
Always listening....Leslie
You can look at it two ways. You can begin October 31 and eat all your kid's halloween candy (make sure you hide it so they don't find it) and keep gorging yourself from there with Thanksgiving and Christmas until you feel like you're going to burst at the seems.
OR you can start preparing NOW to be focused and determined not to give weight gain a second thought.
The Holidays also bring about hectic schedules of parties and parties and more parties. Let me tell you, YOU DON"T HAVE TO GO TO EVERY SINGLE ONE OF THEM! Make the holidays about family and relax and enjoy. Your body will like being stress free and you'll be able to handle life with peace throughout these next couple of months. And maybe...just maybe you won't gain 10lbs?
I'll tell you, I stopped stessing about the holidays long ago. For me, this is a special time of year to be Thankful and reflect upon the goodness around me. What is important to you? Pleasing others, or being happy with yourself? I think the saying goes "when mama ain't happy, no one is happy."
Stay with your workout schedule, eat clean and you'll glide right thru.
Always listening....Leslie
Pumpkin Spice Protein Shake
Here is a recipe for a Pumpkin Spice Protein Shake
1 scoop vanilla whey protein
1/2 Baked Sweet Potato
Sprinkle of Pumpkin Pie Spice, AllSpice and Cinnamon
1/4 Cup of Oatmeal
Water and Ice to suit your thickness
Blend and Enjoy.
1 scoop vanilla whey protein
1/2 Baked Sweet Potato
Sprinkle of Pumpkin Pie Spice, AllSpice and Cinnamon
1/4 Cup of Oatmeal
Water and Ice to suit your thickness
Blend and Enjoy.
Friday, October 2, 2009
Every Day Offers Hope
Greetings and welcome to my first attempt at blogging. I felt this was the best way to reach a mass of people who are trying to make healthier choices for their lives.
Today's topic is centered around Hope. This is one of my favorite words, I even wear it on a charm around my neck to remind me that there is always Hope.
Many, many years ago I had lost all hope. My life was a mess and I was skeptical at just about everything that resembled anything good. My weight skyrocketed at one point up to 225lbs and I was a miserable mess of a person. I ate to find comfort from the situations and circumstances I had endured while I was a child, teen and young adult. I made bad choices in everything I did. I wanted to end it all because I didn't think anything could ever change.
Well it did. When I was 24 I decided to divorce my husband and seek help. I walked into a local gym with what money I had left and hired the most buffest girl in the gym. Her name was Sherree and her toughness and training education helped me tremendously in my journey to become a better person, healthwise.
Ten months later I had lost 85lbs and was feeling so much better about myself that I started to have Hope again. Amazing. How could losing weight help me regain Hope. Well, for one thing, my body was able to process what I ate better. My portion sizes were down and my eating was cleaner. My self-esteem went up just because I felt better all around. I could breathe clearer, tie my shoes better, have no joint pain, I slept better.
There is a proverb that says "Hope deferred, makes the heart sick" I take that literally and that's why now I am a Personal Trainer helping those who come to me believe in themselves, make lifestyle changes, get their bodies moving and bring them back Hope.
Amazing how some simple fitness training, better nutrition and a good dose of reality check can bring a person back to a place filled with Hope for a better future for themselves and those around them.
So now....I am remarried (10 yrs) 3 beautiful children and living a life that is healthy, balanced and filled with HOPE!
When you're ready....I'll be right here...... lesliear@bellsouth.net
Today's topic is centered around Hope. This is one of my favorite words, I even wear it on a charm around my neck to remind me that there is always Hope.
Many, many years ago I had lost all hope. My life was a mess and I was skeptical at just about everything that resembled anything good. My weight skyrocketed at one point up to 225lbs and I was a miserable mess of a person. I ate to find comfort from the situations and circumstances I had endured while I was a child, teen and young adult. I made bad choices in everything I did. I wanted to end it all because I didn't think anything could ever change.
Well it did. When I was 24 I decided to divorce my husband and seek help. I walked into a local gym with what money I had left and hired the most buffest girl in the gym. Her name was Sherree and her toughness and training education helped me tremendously in my journey to become a better person, healthwise.
Ten months later I had lost 85lbs and was feeling so much better about myself that I started to have Hope again. Amazing. How could losing weight help me regain Hope. Well, for one thing, my body was able to process what I ate better. My portion sizes were down and my eating was cleaner. My self-esteem went up just because I felt better all around. I could breathe clearer, tie my shoes better, have no joint pain, I slept better.
There is a proverb that says "Hope deferred, makes the heart sick" I take that literally and that's why now I am a Personal Trainer helping those who come to me believe in themselves, make lifestyle changes, get their bodies moving and bring them back Hope.
Amazing how some simple fitness training, better nutrition and a good dose of reality check can bring a person back to a place filled with Hope for a better future for themselves and those around them.
So now....I am remarried (10 yrs) 3 beautiful children and living a life that is healthy, balanced and filled with HOPE!
When you're ready....I'll be right here...... lesliear@bellsouth.net
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