Labor Day BBQs: Friend or Foe?

We all love a good BBQ, especially on a national holiday when no one has to go into work Monday! These lovely 3-day weekends are also enjoyed because of the known fact for great food. Now I love food as much as the next person. You might even consider me a "foodie" of some sort...I love the way food tastes, smells, makes me feel, etc. But for some reason, all our senses go OUT THE WINDOW when we see an array of foods (we only dream about having in abundance, as if they were 0 calories) displayed on tabletops!! The unfortunate fact of going to any party or get-together is that not many know how to throw one that's healthy. Instead, most leave us feeling fat and uncomfortably full... :/ "It was a one-time thing. I'll never eat like that again!!" Yeah...that's what we all say. This Labor Day weekend, let's make some healthier choices, shall we?? Here are some healthy tips and recipes that can make this weekend seem more calming than stressful when it comes to what you're putting in your mouth... TIP #1: DON'T GO TO A PARTY EMPTY HANDED! We all like to sample everyone's cookin, but they may not have the same healthy intentions as you do. Bring a dish that you know is healthy and you can eat if nothing else looks appealing (sadly, sometimes this happens...). Great examples would be a fruit salad, veggies with low-fat dip, organic reduced guilt tortilla chips with fresh salsa, hummus with whole-wheat pita, etc. When you bring something along, not only will the host appreciate your thoughtfulness, so will your stomach. :) TIP #2: THROW YOUR OWN BBQ! What's better than drinking a few cocktails and not having to worry about a ride home?! (Nothing in my mind...) But besides that, having a party at your own place can save you THOUSANDS of calories because you're controlling the cooking!! Short on cash? Go to Costco and pick up some fresh fish, shrimp, chicken breasts, and lean ground turkey meat! You can grill the fish and make healthy tacos, skewer the shrimp for kabobs, grill up the chicken breasts for chicken burgers, and make pattys out of the turkey meat for turkey burgers (the guys can't tell the difference, I swear!). Costco is also great for picking up HUGE bags of veggies to throw on the grill as well! TIP #3: MAKE YOUR OWN SIGNATURE COCKTAIL! Its such a pain in the rear to buy 7 different kinds of top-shelf liquor, mixers, a variety of beers, white wines, red wines, etc!! It can literally break the bank and cause you to have a meltdown at the checkout counter (trust me, its happened). Instead, choose one signature drink to make, such as skinny margaritas or red-wine sangria, along with ONE type of beer on ice. Making a few pitchers of one thing is SO MUCH EASIER than making drinks, hiring a bartender, people messing up your kitchen, etc. Plus, it adds some pizzazz to your party! Don't worry that you're not going to satisfy everyone...if its free, people are drinking it. TIP #4: STOP ACTING LIKE YOU'RE GOING TO JAIL TOMORROW! The food will be there tomorrow. And the next day. And the day after that. You can always grill up another burger, make another batch of cookies, and chug another cocktail--tomorrow. You're not heading to the slammer. During holiday weekends--and especially at BBQs where the food options are endless--we forget what and WHY we're eating. This weekend, try to ENJOY what you put in your mouth--it's much more pleasurable. Don't just pick (and pick, and pick...) at the food on all the tables. Instead, grab a drink and a small plate with a few of your favorite foods, then WALK AWAY FROM THE FOOD!! We tend to eat an abundant amount more when we are hovering over it (see visual example below and don't let this be you...). TIP #5: EAT AN APPLE BEFORE YOU HEAD OUT! I know this sounds silly, but it really does work. Apples are full of fiber and healthy carbs that fill our bellies and make us feel less hungry. This way, when you get to wherever you're headed, you won't beeline for the food table! Instead, you can enjoy the company before feeling the need to nosh... And now what I know you've all been waiting for and my favorite part of the blog...RECIPES IDEAS for any big party! These recipes are created for large parties (15-20 people), so double or cut recipes in half depending on how many you're cooking for! Greek Pasta Salad with Grilled Chicken 2 bags whole wheat fusilli or penne; 4 grilled chicken breasts, cooked and diced; 1 large cucumber, washed and diced; 1 large red onion, diced; 1 large red bell pepper, seeded and chopped; 1 can sun-dried tomatoes, sliced; 1 can artichoke hearts, in water; 1/4 cup reduced-fat feta cheese; 1 cup sliced black olives; dried basil and oregano; 1/4 cup olive oil; 1/4 cup rice vinegar; 1/4 cup red wine vinegar; fresh garlic, finely chopped; sea salt; fresh ground pepper; fresh parsley; 2 tbsp pine nuts Cook pasta according to package and set aside to cool. In a small bowl, combine olive oil, vinegars, garlic, and dried herbs. Set aside. In a large bowl, combine the cooled pasta, diced chicken, cucumber, red onion, bell pepper, sun-dried tomatoes, artichoke hearts, feta cheese, and black olives. Add dressing into large bowl and combine all ingredients. Sprinkle with sea salt and pepper to taste. Cover and refrigerate at least an hour before serving. Mix in fresh parsley and pine nuts before serving. Serves 15-20 people. Shrimp Kabobs 1-2 pounds of raw deveined shrimp; 4 tbsp olive oil; 2 fresh garlic cloves, chopped; lemon; one fresh pineapple, cut and diced into 1-inch cubes; sea salt; fresh ground pepper; skewers Pre-heat the BBQ over med-high heat. Peel and clean shrimp, set aside. Combine olive oil, garlic, and the juice of 1 lemon into a small petri dish. Grab a large plate and begin to skewer the shrimp and pineapple on the kabob (one shrimp, one pineapple piece, one shrimp, etc.) until all the shrimp and pineapple have been used up. Season each side with a small amount of sea salt and fresh ground pepper. Take a basting brush and gently marinate each skewer with the olive oil mixture. Cook each skewer on the BBQ for 2-3 minutes on each side, or until shrimp turns opaque. No Pudge Fudge Brownies Look for the box at Trader Joe's. They are honestly amazing!! All you need to do is add non-fat yogurt. They are my favorite (and easiest) dessert to make for big parties, BBQs, hosted events. etc. Everyone loves these and has NO IDEA they are healthy!! I serve these on a platter or in a martini glass (if I'm feeling extra fancy!) with a side of non-fat vanilla frozen yogurt, some whipped cream, and fresh strawberries. And there you have it! Now go and have a wonderful and HEALTHY Labor Day weekend! NO EXCUSES!! :)

The Hottest (and most dreaded) Pilates Accessory: The Ring!

Looking for an amazing workout tool that won't break the bank AND give you serious results? Get yourself a Pilates ring. Also known and named by the infamous Joseph Pilates (the one who created the wonderful phenomenon of Pilates) as the "Magic Circle," its known for adding resistance and enhancing most Pilates exercises. Even though the Pilates ring has been around for years and years, it is still one of the most widely used tools in workout facilities and pilates studios nationwide. And for costing around $30 or less, who wouldn't want to get one to tone up their thighs, arms, abs and back?! But don't be fooled--although Pilates rings are simple, they are serious work out tools that just about anyone can use! However, as is the case with any exercise or work out tool, it is possible to injure yourself if you use a Pilates ring in the wrong way, so make sure you advise yourself on the product before using it by yourself! (You don't want to pull something you shouldn't--ouch!) Now you're probably asking yourself, "Why buy the Pilates ring? I'll never use it or even know what to do with it!" Well, that is all about to change--here are some of the most popular questions I get in my studio from clients who want to know the whys, hows, and whats of this mysterious magic circle... QUESTION: "Why use it?" ANSWER: When using the Pilates Ring, it adds resistance to your normal exercise routine that you don't normally experience which results in better and faster results. Everyone wants that, right?!! Its also GREAT for stretching those hard to reach places--such as reaching for your toes, stretching your hamstrings, and lengthening your legs! QUESTION: "Will this take up a lot of space in my place? I have no storage space and my place is tiny and cluttered already!" ANSWER: The ring literally takes up NO SPACE, so don't worry for those who have tiny apartments or big cluttered houses with kids toys everywhere! It can easily be stored on a closet shelf, in a trunk or dresser, on a chair or even behind your couch! (Just remember where you left it!) QUESTION: "How much is it and where can I find one?" ANSWER: It's as cheap as $10 and as expensive as $30 depending on where you buy it and if a website is doing a blowout sale. Check out where they sell the ring online by googling "buy Pilates ring" or "Magic Circle." You can also check local listings of retail stores near you, such as Sports Chalet, Sports Authority, or Big 5. (Here is a picture of Kim Kardashian walking out of a sporting goods store with a new Pilates ring in tow...I wonder if she's workin' on that booty!?) QUESTION: "What do I do with it? I'm confused with the design!" ANSWER: Each design has the same general circular design with two padded grips to make your experience as pleasant as possible. The idea is that your body makes contact with the Pilates ring on these padded areas to decrease discomfort as you work out AND squeeze the ring in different positions! QUESTION: "How often should I use this ring when I first get it?" ANSWER: It's very important that you don't try to overdo it when you first start using a Pilates magic ring since doing so can lead to serious muscle injury. The best thing to do to avoid injury is to start with a low resistance Pilates toning ring and slowly work your way up through higher resistances as you advance. Three days a week of resistance training is necessary to increase strength. Do not wait more than 72 hours between workouts or your muscles will start to atrophy or get weaker. QUESTION: "What are some simple exercises I can do?" Back Presses: Stand up and hold the ring behind your lower back with your arms outstretched. Palms face toward each other. Press the ring together as you pull your shoulders back. Keep your spine and elbows straight. Do 10 presses with a 2-second hold and then 10 quick pulses. Work up to 3 sets. Chest Presses: Hold the ring in front of your chest with your elbows bent and your palms on the handles. Press the ring together with your palms 10 times. Extend your arms straight and do 10 quick pulses. Work up to 3 sets. Side leg Lifts: Lie on your right side with your right forearm on the ground so that your shoulder is propped up off the floor. Place the ring between your ankles with the handles resting on each leg. Press down with your left leg 10 times, holding each press for 2 seconds. Then, do 10 quick pulses. Switch sides to work the right side. Work up to three sets. Squeezing and Bridging with Ring: Lie flat on your back with the ring placed in between your lower thighs (right below the knees) on the padded areas. Slightly squeeze inner thighs together 10 times, holding each press for 2 seconds. Now (keeping the ring in between the legs), tuck and lift hips up toward the ceiling in a low bridge. Hold for 10-15 seconds. Slowly lower back down to the floor, ending with a flat back. Repeat both squeeze and lifting sequence 3 times. Stretching and Assisting in Teaser: Sit high on your sitz bones (your butt bottom) and place both feet into ring on padded area. Slowly lift legs into a straight diagonal line while holding onto the ring with both hands. Keep chest lifted. Hold for 15-30 seconds and release. Repeat 3 times. It's a guarantee that spending a few dollars on a Pilates ring is something that you won't regret later on...now go get one and achieve those tiny inner thighs you only dream about!!

Superfood of the Week: Pineapple

I am completely OBSESSED with pineapple right now! Maybe because its loaded with vitamins and minerals...but I'm leaning toward the more obvious (and relatable) fact: because it tastes like the perfect refreshing treat when I'm craving something to satisfy my sweet tooth!! I tell all my clients that when they're craving something sweet, grab a piece of fruit! The natural sugars are healthy carbohydrates that fuel your system and give you that burst of energy you're looking for (esp. around mid-day when the cravings really start kickin in). Plus, if you're a mom looking to give your kids a healthy afternoon snack, this is a great and healthy choice (verses a chocolate chip cookie!). Besides being fabulous in the taste department, let's go over some essential factoids about the marvelous fruit. There is a reason they are only second to bananas as America's favorite tropical fruit... Pineapple, Ananas comosus, belongs to the Bromeliaceae family, from which one of its most important health-promoting compounds, the enzyme bromelain, was named. The Spanish name for pineapple, pina, and the root of its English name, reflects the fruit's visual similarity to the pinecone. Pineapples are a composite of many flowers whose individual fruitlets fuse together around a central core. Each fruitlet can be identified by an "eye," the rough spiny marking on the pineapple's surface. Pineapples have a wide cylindrical shape, a scaly green, brown or yellow skin and a regal crown of spiny, blue-green leaves and fibrous yellow flesh. The area closer to the base of the fruit has more sugar content and therefore a sweeter taste and more tender texture. Pineapple is low in fat and cholesterol, and its main source of nutrients include manganese, copper, vitamin C, vitamin B1, vitamin B6, calcium, potassium, and dietary fiber. Its benefits can be achieved through eating fresh, canned, or frozen pineapple or by drinking its juice. Obviously, FRESH is the best choice. Second choice would be FROZEN (no difference in caloric value or benefits, but fresh just tastes better. Frozen should be used for smoothies or frozen treats). Canned and pineapple juice usually contains added sugars and therefore ups its caloric value. Pineapples are rich in manganese, a trace mineral that is needed for your body to build bone and connective tissues. Just one cup of pineapple provides 73% of the daily recommended amount of manganese! The benefits of pineapple can effect the growth of bones in young people and the strengthening of bones in older people. While many people often take extra vitamin C or drink extra orange juice when they have a cold, few consider eating pineapple. The benefits of pineapple when you have a cold or cough are the same as the benefits of orange juice, but there is an additional benefit of pineapple--Bromelain--which is found in pineapples, has been found to help suppress coughs and loosen mucus. Look for pineapples that are heavy for their size. While larger pineapples will have a greater proportion of edible flesh, there is usually no difference in quality between a small and large size pineapple. Pineapples should be free of soft spots, bruises and darkened "eyes," all of which may indicate that the pineapple is past its prime. Pineapple stops ripening as soon as it is picked, so choose fruit with a fragrant sweet smell at the stem end. Avoid pineapple that smells musty, sour or fermented. Pineapple can be left at room temperature for one or two days before serving. While this process will not make the fruit any sweeter, it will help it to become softer and more juicy. Cut fruit, if chilled, retains many of its nutrients for at least 6 days. Now that you know some fun info, let's put some pineapple in our diets! Here are a few easy and fun ways to use the flavorful fruit in the kitchen. :) Combine diced pineapple with chopped shrimp, grated ginger, sesame seeds and a little olive oil. Season to taste and serve this with baked tortilla chips for a delicious and refreshing dip! Mix diced pineapple and chili peppers for an easy to prepare salsa that's an exceptional complement to fish such as halibut, tuna and salmon. Add pineapple to any fruit salad! Its especially great in those that also contain other tropical fruits such as papaya, kiwi, bananas and mangos. Grill pineapple slices on the BBQ for 2-3 minutes per side, or until grill marks appear. Add the grilled pineapple slices to a sandwich or burger, such as the grilled teriyaki chicken sandwich below...YUM!! Serve grilled pineapple with an asian dish, such as marinated chicken or fish, chinese chicken salad or steamed brown rice with stir-fry veggies. Serve grilled pineapple with your favorite low or non-fat ice cream or sherbet flavor for a healthy treat. (*I love to use coconut-flavored sherbet or non-fat frozen yogurt with this!) Now go and have some pineapple--for not only a delicious snack, but a healthy one! And have a great summer treat ;)