Your SuperBowl Playbook

What is your Playbook for the big game today?  We know that any party we attend will have an insane amount of food.  Here are some strategies to help you stay true to your self by making healthy food choices.

1.        Do you love salty snacks?  There is a guaranteed chip bowl at any party and somehow my chair ends up within a hands reaching distance.  Somehow you end up eating half the bowl.  Before you leave your house, portion some of your favorite snacks into single servings.  No deprivation and you feel totally satisfied. 

 

2.        If the party is in the living room, why are we crowded by the food table?  How many visits have you made?  It’s like opening up the fridge every 10minutes and expecting something to be different.  You’re just going to end up eating more.  Are you really hungry?  If not, what is it that you are feeling?  Bored? Anxious? Happy?  Walk away from the food table and try something else.  Go back to the party, take a walk, talk with a friend. 

 

3.       Fill up on veggies before you move on to the more decadent foods.  Use the dinner plate for veggies and the small appetizer plate for your heartier foods.  Eat slowly and be mindful of the flavors.  Eat too fast and your brain doesn’t have enough time to recognize that your stomach is full.  Within minutes of scarfing down your first plate you are back at the food table for seconds.  When you eat slowly and mindfully, you will find that you are satisfied with just one serving.  

Portion Before Distortion

I love salty snack food.  In fact, I could literally eat a whole bag of chips or popcorn.  I justify the chips becuase they are from Trader Joes or Whole Foods and made with Flax Seeds and Vegetables.  The popcorn I usually get is airpopped.  Healthy?  Right?  Probably not when I eat the whole bag in one sitting!  How easy is that?  Simply open the bag, stick my hand in, and pull out a flavorful and salty chip.  With the bag so easily accessible, why not help myself to more and more?  Pretty soon the whole bag is almost finished!  What?  How did that happen?  This behavior contributes to mindless eating.  In other words.......Auto Pilot. 

When we're on auto pilot, nothing else seems to matter.  Calories, taste, smell, texture, and satisfaction all go down the drain.  A major consequence of going on auto pilot is weight gain.  Raising awareness about our food before we eat it empowers us to nuture our bodies. Therefore, this act alone can help maintain a healthy weight or help some even lose weight.     

A key element to building awareness about our food is by observing our portions.  Before you get portion distortion, look at the label to see how many servings are in each bag or box.  I am sometimes amazed by how many servings there are in a bag that I previously made 1 serving out of!  When we eat straight from the bag, we are no longer away of how many servings we are eating.  How can we change this?

PORTION YOUR FOOD AS SOON AS YOU GET IT HOME

Supplies:  Sandwich sized Zip lock bags, food scale, and food item

1.  Read the label.  How many servings are in a bag?  How many ounces are in a serving?  How many calories are in a serving?

2.  Weigh food so that it matches 1 serving size and place in zip lock bag.

3.  Continue to weigh and zip lock the rest of the food until the bag is empty.  The number of zip locks bags will equal the number of servings on the original bag. 

Warm and Healthy Bread Pudding Muffins

Burrrr!  It's been so cold lately.  Warm up with some Healthy Bread Pudding Muffins!  They are only 115 calories each, easy to make, portable, and a good combination of protein and carbs.  Great for Breakfast (2 muffins), post work out snack (1 muffin), or anytime snack (1 muffin)!  Best of all it's made with Ezkiel Sprouted Bread which is a complete protein!!!

Ready in 1 hour
Makes 12 servings

10 slices Ezekiel raisin bread
2 cups unsweetened vanilla almond milk
2 whole eggs
2 egg whites
1/2 tbsp vanilla extract
1/3 cup organic raw cane sugar
1 tbsp cinnamon
1 tbsp cinnamon
1/2 tbsp nutmeg
Olive oil cooking spray

Optional toppings: Warm almond milk, walnuts, berries

1.  Preheat oven to 350F.  Meanwhile, whisk all wet ingredients, plus raw can sugar and spices in a large bowl.
2. Tear each slice of bread into about 8 slices. 
3.  Lightly spray 12 count muffin tin with olive oil cooking spray and place 4 pieces in each muffin area. 
4. Pour the wet mixture over the bread and, with clean hands, press bread until it is completely moistened.  Any extra pieces add to areas that need more aborption. 
5. Bake in the oven for 50-60 minutes.
6. Serve warm. 

Calories: 115 each muffin

Fiber For Weight Loss

Eating fiber from whole grains provides your body with a surge of insoluable fiber.  This is the type of fiber that promotes movement in the digestive tract.  To promote weight loss add insoluable fiber to your diet that includes wheat bran, whole wheat flour, nuts, and/or vegetables.  To keep your digestive tract healthy and happy, make sure to drink enough water! Without adequate amounts of water, these whole grains may have you feeling a little bloated.  Water combined with fiber will keep your digestive tract in peak performance. 

Fiber can be tasty too!  Try these homemade Berry Bran Muffins that are only 126 calories!  They are moist and sweet!  To add more protein, drink a cup of low fat milk or spread a tbsp of low fat cream cheese. 

 

 





Mixed Berry Bran Muffins

Ready in 30 minutes – Serves 12

1.5 cups wheat bran

1 cup whole wheat flour

½ cup skim milk

½ cup applesauce

½ cup honey

1 egg

1 tsp vanilla

1 tsp baking soda

1 tsp baking powder

1 cup frozen mixed berries

Instructions

Preheat oven to 375 *F. Spray muffin tins with oil.

Mix together bran and milk - let stand 10 minutes.

In a large bowl, mix applesauce, egg, honey and vanilla. Sift together flour, baking soda, baking powder and salt, make a well. Add wet ingredients to the dry ingredients, stir until combined. Add bran/milk mixture and mix until just blended. Fold in blueberries.

Scoop into muffin tins and bake for 15-20 minutes, until the tops spring back when lightly tapped.

Total Calories per Muffin: 126, Total carbs: 29.6, Total Fat: 1.5g, Total Protein: 4.7g



Sexy Abs Success Stories

SEXY ABS CHALLENGE IS ALMOST OVER! You deserve to be your best and so make the most out of these next few days. Keep reading this blog for tips and inspiration.

Have questions? Email me for support, personalized tips, and personal training for even faster results.

 

Julia Gelt - Lost 1 Inch

 

 

"After having baby #2 in July, I was looking for something to help me get back in shape smartly. Zumba and Zumba Tone with Deirdra have been perfect! Since starting classes in late August, I have been able to keep a 2-4 lb weight loss per week and since we started measuring a couple of weeks ago, have lost an inch from my waistline?  More importantly to me than just weight loss, I'm fitting back into more pre-baby clothes every week; I can see definition coming back in my arms, legs and torso; and I am feeling great. Deirdra's energy (and singing! :)) makes every class fun and her workouts have never left me feeling like I didn't make the most of my time. Thanks for all of your help! I am LOVING how I feel. :)" - Julia Gelt

 

Courtney Mizel - Lost 1 Inch

 

 

 

Anna Farinato and Kristen - Lost 1 inch each

 

 

Essy, Ellie, and Rimma - Lost 1 Inch Each

 

 

 

KEEP UP THE GOOD WORK!!!

 

CLASS SCHEDULE

 

Monday

10:00am - Zumba at Moore Dancing

6:00pm - Zumba at Equinox/Beverly Hills

Tuesday

8:00am - Barre-Lattes at LA DanceFit Studio

9:00am - Zumba at LA DanceFit Studio

10:30am -Zumba Toning at Moore Dancing

Wednesday

10:00am -Zumba at Equinox/Beverly Hills

6:30pm - Zumba at LA DanceFit Studio

Thursday

11:00am - Zumba at Moore Dancing

Friday

10:00am - Zumba at Moore Dancing

6:00pm - Zumba at Equinox/Beverly Hills

Saturday

10:00am - Zumba at Moore Dancing

12:00pm - Zumba at LA DanceFit Studio

Sunday

10:00am - Zumba at LA DanceFit Studio

11:30am - Zumba at Equinox Santa Monica

Sexy Abs Challenge

Competition Ready also means life ready. This month the blog is all about the 30 day sexy abs challenge. Zumba fitness can be targeted not just to be a great cardio workout but also help sculpt a sexy physique. All the thrusting, bumping, swerving dance moves in Zumba this month are dedicated to trimming your waist and flattening your belly. Sign up at the end of class to join the challenge. You will be measured and you will be added to a weekly mailing list. You will receive food and fitness tips to reach your goal at the end of the month.

Feedback from the challenge has been amazing! Clients already have results.

Below are tools to get you going even before you get to class. Click below.

http://www.mayoclinic.com/health/calorie-calculator/NU00598 - This will give you the amount of calories needed to maintain your current weight. You will then need to subtract 500 from this amount to find out how many calories you need to lose 1-2 pounds per week.

http://www.loseit.com/ - This will help track your amount of calories consumed and expended on a daily basis. It's easy to use and can even be downloaded on your phone as an App. 

CLIENT SPOTLIGHT:

Alex Maul’s big day was approaching, and she really wanted to make an impression that day. She purchased a gorgeous strapless low back gown that looked like it was made only to be worn by her. However, she quickly realized that she wanted to take her body to the next level before her wedding day. She really wanted to be her best on this special day.

First she began using the online tools and aps I recommended.

Second we began 1 on 1 personal training sessions to compliment her regular Zumba workouts. She was ready to be her bridal best. We chose to target her back and arms since she would be showing these off in her beautiful gown. After a few weeks Alex reached her goal and walked down the aisle looking like she just stepped out of a bridal magazine. A picture is worth a thousand words. The beautiful bride is pictured below.

Tracking your calories when you begin any weight loss program will teach you about portion control and help you make the right kind of food choices. 

Are you part of the Sexy Abs Challenge?  Please share any success stories here.  Your success can inspire others!  Also, feel free to leave any questions about diet or exercise on this blog. :) 

Good Luck!

Be Proud of ALL Accomplishments

Small or large, accomplishments are something to be proud of.  I'm now on week 3 of training and week 2 of eating my food from NutriFit.  The scale is usually the "go to" for measuring weight loss accomplishments.  Lately, I have been trying to avoid jumping on the scale everyday.  It just seemed to move up and down almost daily.  Besides, weight is not always the best measurement for weight loss success.  The other day I was putting on a belt that all of a sudden was too big on me!  That's a measurement of success!  I also have this vein on my left shoulder that just started to show when I was in the last few weeks of my training from the last fitness competition.  A friend/trainer told me it shows now because my skin is thinning (fat loss).   I've grown quite fond of this vein and even gave him a name, "Spike."  He has been an accoplishment for several months now.  However, now he seems to be growing and even has a friend forming on my right shoulder now.  Those are both accomplishments.  My body is changing even though the scale isn't.  It can be frustrating when the scale doesn't move or even moves up!  Whever this happened to me in the past, I would just quit whatever program I was on because I thought it wasn't working.  During my training, I've had to fight that temptation of quitting.  I've also learned to be patient with my body.  As long as I keep doing the next best thing for my health, then the positive changes will happen. 

It was Labor Day yesterday and I went to the Venice Beach Muscle Contest for a little inspiration.  It was only back in April that I was standing on a similar stage in a bikini that barely covered anything.  I remember the first time I tried that bikini on.  I thought there was no way I would be able to walk out in public in that thing.  Today, you can't keep me out of a bikini.  I wear one (little ones) whenever I can!  Although I went to the event for inspiration, I ended up with a lot of anxiety.  The competitors were so thin!  Not only could you see a six pack, but also their ribs, and maybe even some organs.  I just know already how hard it is to get that thin.  It's all from diet.  It's a crazy diet that I am just not looking forward to doing.  I remembered something another friend/trainer told me which was to never compare myself to anyone else.  Each one of us has our own story.  Our own challenges.  It's all about measuring our own personal growth.  I felt better when I remembered how far I've already come.  Working hard is a necessity, but we must also be patient with our body.  Thankfully, using personal catering (NutriFit) has relieved some of the hard work in dieting.  My focus is now just to "stick to plan."  I have my own workout plan and NutriFit provides me my meal plan.  It is literally is taking it one day at a time.  Each day that I follow my plan is another accomplishment!   

I stay on course with my training because I am proud of my small and large accomplishments.   They will just continue to multiply as long as I stay on course.  It's almost like going on a treasure hunt.  As long as you follow the map, you'll find your treasure.