There are many foods that have gotten a bad name over the years…but in reality many of these foods are helpful to your health not harmful!

Here are 6 Foods that you should not feel bad about eating:

Peanut Butter: Yes, regular peanut butter can be high in fat.  But in moderation, peanut butter is a great way to get your daily essential fatty acids.  And when you choose natural peanut butter you really can`t go wrong.  In 1 tbsp there are only 100 calories, and only 12% of your daily fat intake.

Eggs: When you hear about eggs, you often hear that they are high in cholesterol and fat.  Again, moderation is key!  Eggs pack a ton of protein, and filling up on protein can make you avoid overeating, as protein keeps you fuller, longer. And a large hard boiled egg only contains 78 calories! A great mid-day snack.

Avocados: They are said to be high in fat…but it is good fat! Avocados can reduce the risk of heart disease and can even prevent certain kinds of cancers.  A quarter of an avocado is only 75 calories so slice up an avocado and toss it on your salad or eat it solo…it is a delicious and healthy treat.

Coffee: Caffeine has a bad reputation, but in the right amount, it is good for you. Now, I`m not talking about the caramel frappacino with extra whipped cream…I am talking about a regular cup of joe, ,mixed with skim milk or soy milk.  It`s true, too much caffeine is not good for you.  But one cup of coffee or tea a day can prevent diabetes and can boost your energy.

Milk: Full fat milk? Not a great choice.  But skim milk? Great choice!  One cup contains 8 grams of protein, 30% of your daily calcium recommendation, and only 80 calories!  It is a great snack, and the best time to chug a glass of milk is after the gym…it will replenish your muscle tissue and energy stores and leave you feeling replenished!

So…don`t always listen to the dieting myths…all of these `bad`foods are actually a part of a healthy diet so mix them into your daily meal plan and get ahead of the game.

Have a delicious day!

Cara M.
Certified Personal Trainer
Certified Specialist in Fitness Nutrition
www.stripthatfat.com

Resistance bands are a great addition to any workout.  They are inexpensive and easy to use and you can use them:

-at the gym

-outside

-in the privacy of your own home

So, what is a resistance band?  They are elastic bands which come in different levels of resistance that you can use to work all of the muscles in your body.

Here are some resistance band work-outs you can do anywhere!
Chest Press: Wrap your resistance band around a sturdy object, and face out.  Begin with elbows bent to 90 degrees, keeping arms stationary and press your arms out, then return to starting position and repeat.

Try adding resistance bands to your weekly work out and get results!

Cara M.
Certified Personal Trainer
Certified Specialist in Fitness Nutrition
www.stripthatfat.com

Dairy products have been given a bad name as far as dieting goes but in reality, the right kinds of dairy products are good for you!

In fact adding dairy products to your diet can actually help you lose weight because they can increase your metabolism and help your body burn more calories.

Here are some dairy products that can pick up on your next grocery shopping trip:

*Low Fat Cottage Cheese-Full of protein and calcium, cottage cheese is a great snack. You can eat cottage cheese on its own, or you can add it to recipes like:

-tuna melts

-salad with cucumber

-green onion and celery

-scrambled eggs

-smoothie

*Low Fat Yogurt-Full of calcium, protein and natural bacterias that can prevent illness such as cancer. It is great alone or with added fruit, in a smoothie, as frozen yogurt, or as a sauce.

*Skim Milk-Full of calcium which prevents disease like osteoporosis so skim milk is a great addition to your diet. It also helps with:

-preventing colon cancer

-normalizing blood pressure

-preventing blood clotting

-helping  with muscle contraction.

Skim milk is also fortified with vitamins A and D, and riboflavin which helps break down food.  Have a glass of skim milk after a workout and if you don’t like plain milk you can mix in chocolate mix to make chocolate milk.  You can also enjoy it in a smoothie or have it in your coffee or tea.

*Low Fat Cheese-Will benefit your teeth and bone health and prevent osteoporosis. You can have it alone or in a salad or with rice crackers, as a snack or meal!

Dairy products are part of a healthy diet…choose the low fat variety and enjoy!

Cara M.
Certified Personal Trainer
Certified Specialist in Fitness Nutrition
www.stripthatfat.com

Going out for food can make it hard to stay on track with healthy eating…but there are some choices that are better than others.

Here are a few tips to keep in mind when you head out for food:

*Stay away from pasta salad sides-always opt for green salad and a light vinaigrette, and you can save yourself more than 300 calories

*Going out for breakfast?  Have your eggs on whole wheat bread instead of white and save 200 calories

*Top your salads with feta instead of mozzarella or blue cheese and you’ll save 200 calories

*Skip the Bolognese  or Alfredo sauces on your pasta and choose Pomodoro (extra virgin olive oil, basil and tomatoes) instead and save 160 calories

*Hold the mayo or aioli and choose a vinaigrette on your sandwich and save 100 calories

*Toss the bun and have your beef, chicken or fish burger solo, or on a bed of lettuce and save 200 calories

*Time for dessert?  Always order your ice cream in a cup instead of a cone and save 180 calories (also make it frozen yogurt instead of ice cream and save 100 or more calories!)

*Choose thin crust instead of thick for your next pizza craving and save 100 calories

*Choose water and ask for lemon or lime in order to skip the soda to save 110 calories

*Hold back on salting your dish and save 40-60 calories

By making these healthier food choices when you are eating out you will be saving yourself a ton of calories!  Lighten up your meals and go our for a meal guilt-free.

Bon Appetit!

Cara M.
Certified Personal Trainer
Certified Specialist in Fitness Nutrition
www.stripthatfat.com

Being fit and living a healthy lifestyle is not something created for just one age group…you can be healthy at any age!

You can have a rockin’ body if you are 25, 45, 65 or anything in between…all it takes is a combination of eating right and getting exercise.

20-Something Hayden Panettiere:

30-Something Cameron Diaz:

40-Something Jennifer Aniston:

50-Something Kim Cattrall:

60-Something Helen Mirin:

Now I know that we don’t all live like the stars with personal chefs and personal trainers…but the stars featured can give you an idea of what women at every age can look like. Let these pictures inspire you to get to the gym or to choose a salad instead of a burger!

I will give you an example of a meal plan and exercise routine that that you can do at any age:

Meal Plan

Breakfast: Frittata with 3 egg whites and any vegetables of your choice. One cup coffee (using skim milk) and a half a grapefruit.

Snack: Low fat Yogurt and a handful of almonds

Lunch: Quinoa salad with spinach, cucumber, tomato, feta cheese, red pepper and low fat vinaigrette dressing.

Snack: 1/2 cup of low fat cottage cheese and a banana

Dinner: 5 ounce filet of halibut with 3/4 of brown rice and 1 piece corn on the cob

Dessert: Low Fat Frozen Yogurt OR Air popped corn sprinkled with cinnamon

Exercise Plan:

Jump rope or ride stability bike for 10 minutes to warm up

Single Leg Squat: Stand with feet staggered, one foot behind you then bend knees push to rise up then switch legs and repeat

Wing Out-Hold a 5 pound weight and get in plank position (face down on toes and palms) then keeping your shoulders square raise right arm out to the side to shoulder height then lower arm and repeat on the other side

Ball Crunch-Lie faceup on stability ball with your knees bent at 90 degree angle then place hands behind your head and crunch up lifting shoulders and head off the ball.

Bicep Curl-Hold 7-10 pound weight while seated on a bench, and place your right elbow on your right knee using your left arm to secure elbow.  Keeping your arm still lift dumbbell towards your shoulder then  lower and repeat.  Switch and do other arm.

Choose a cardio workout of your choice-running, bicycle, elliptical, rowing, stair-climber-and do for 30 minutes

You can do it!  Your age doesn’t matter when it comes to looking great.  It is all in your attitude.

Get out there and be active and keep yourself moving by eating healthy foods and you’ll be healthy at any age.

Cara M.
Certified Personal Trainer
Certified Specialist in Fitness Nutrition
www.stripthatfat.com

Usually starting a diet means eliminating a ton of food.  Bread- pasta-chocolate-you name it-it`s out!

The thing is eliminating entire groups of food from your diet is actually more harmful than helpful.

Our bodies need carbohydrates, fat, and protein in order to function properly so cutting one of those groups out can make our bodies go crazy.

Cutting out carbs like the Atkins Diet recommends for example can have a negative effect on your energy level and  ability to focus and on your blood sugar.

The goal is to reduce or replace the harmful foods from your diet while increasing your intake of the good ones.

For example, exchange white bread and pasta for whole wheat products.  Trade out Lays chips for rice crackers.  For every packaged high carbohydrate product there is a healthier alternative.

And if you can`t live without that chocolate bar? That`s okay!  Make sure to choose dark chocolate, and limit yourself to 4 pieces a day, or 1 bar a week, whatever works for you.  As long as you have control and limit your intake of processed and sugary foods, you don`t have to eliminate them completely from your diet.

It is not about giving up the foods that you love, it is about eating them in moderation, and switching them out for healthier choices when you can.

When you eat balanced meals high in vegetables, fruits, and lean protein, you can treat yourself from time to time.

Make sure to follow the STF diet plan as it will help you keep a schedule of when and what to eat!

A diet should not mean that you go hungry or hate all of the food you eat.  It should be a plan for the long-term- a system that you can keep up for the rest of your life and most importantly a system that you enjoy.

Living a healthy lifestyle does not mean deprive yourself.  Instead it means feeling great, having more energy and enjoying the food you eat.

Making small changes can improve your health tenfold.  It can boost your energy and eliminate illness.

Making changes doesn`t have to happen overnight.  Make small changes everyday to see a big change down the line.

Remember don`t eliminate- reduce and replace!

Let me know how you do! I always love getting feedback.

Cara M.
Certified Personal Trainer
Certified Specialist in Fitness Nutrition
www.stripthatfat.com

Vitamin Water.  When you hear the name, you would automatically think healthy, right?  I mean it is made from water (healthy) and vitamins (healthy) it could only be good for us…Plus it comes in pretty colors and has fun names like “Vitamin Power-C”  “Vitamin Water Defense” and “Vitamin Water Essential” so all in all it seems like a fun nutritional choice.

If you were thinking the same you are not alone!  This is exactly how the brand Coca Cola sells Vitamin Water.  Take a look at their current advertisement for example:

They are marketing Vitamin Water as a wonderful tasting beverage that will leave you hydrated while fueling your body with vitamins at the same time.  Unfortunately this is simply not true.  When you take a look at the ingredients in Vitamin Water it shows that it is just plain bad for you.

Here is a list of ingredients:

Vapor distilled water, crystalline fructose, citric acid, caffeine, ascorbic acid (vitamin C), gum Arabic, natural flavor, electrolytes (calcium, magnesium, and potassium), gum ester, zinc picolinate, vitamin E acetate, vitamin A palmitate, niacin (B3), pantothenic acid (B5), beta carotene, Siberian ginseng and guarana extracts, cyanocobalamin (B12), caramel color, pyridoxine hydrochloride (B6)

For starters, the second ingredient listed is ‘crystalline fructose’ which is another word for high-fructose corn syrup, read SUGAR! One bottle of Vitamin Water has as much crystalline fructose as a can of Coke.  There also just aren’t that many vitamins in it!  Essentially, Vitamin Water is simply Sugar Water.

In fact, Coca Cola, the company that creates Vitamin Water, is being sued by a a non-profit public interest group who says Vitamin Water products are making “unwarranted health claims.”  The interesting part?  The Coca Cola defense lawyer’s are claiming “no consumer could reasonably be misled into thinking Vitamin Water was a healthy beverage.”

What?!

The fact is most consumers who buy Vitamin Water are purchasing the product thinking it is a weight-loss friendly beverage,  full of nutrients and containing zero calories.  The label falsely advertises that it is just plain water with added vitamins when the truth is if you drank Vitamin Water as much as you drank plain water you would actually gain weight.

If you really want to make a healthy beverage choice, choose water, plain and simple.  If you don’t like the taste of plain water, try adding some lemon or lime juice.  You can also have green tea cool or hot if you like a little flavor in your beverage.

The next thing to remember is to read your labels.  Products are marketed a certain way but it could be false advertising so buyer beware!  Not everything that has the words “diet or vitamin or low fat” are actually as healthy as they may seem.

Have you been “tricked” by marketers?  Let me know! I love to hear feedback and if you know of other products that aren’t exactly what they appear to be that others should be on the lookout for  let us know!

Have a Great Day!

Cara M.
Certified Personal Trainer
Certified Specialist in Fitness Nutrition
www.stripthatfat.com

Think about the last meal you ate alone…was it cheesy pizza? A bag of chips and dip? A burger and fries? Now think about what inspired you to eat that meal, and how you were feeling before, during and after you ate it.

Many of us eat for comfort, or from boredom, or simply because the food is there.

You may think eating an entire large sized cheese stuffed pepperoni pizza is a great idea when you are calling in the order, but after you have devoured the entire pizza, and there are only the crumbs left as evidence, you may not feel so great.

My biggest weakness? Cookies!  Everybody has a food weakness…and we all know the feeling.  One moment we are doing well, sticking to our meal plans, and then all of the sudden, our craving attacks, and unfortunately, veggies and fruit just won`t cut it. We need fat and sugar, and we need it now!

In moderation, these foods are okay.  But gorging on any food, especially those high in fat or sugar, is never a good thing.

I find that when I eat too many cookies, for example, I feel bloated, and sad that I got off track of my healthy eating schedule.  The happiness of eating the cookies is short lived, and instantly I regret eating them.

So, how do I battle the craving to sometimes inhale an entire box of cookies? Here are a few of my best tricks:

Eat Every 2-4 Hours-

Eating every 2-4 hours will keep you from being so hungry that you will eat almost anything you can get your hands on, including that entire bag of Cheetos or that greasy hot dog with cheese and chili on top!

Snack regularly on things like apples, cut up carrots, almonds or a hard-boiled egg to keep you satisfied and full.

Drink Water-

Often times when we feel really hungry, it is actually because we are dehydrated.  Before giving into your craving, have a glass of water (if you hate the taste of water, add some flavor with lemon or lime juice) and wait, and your feeling of hunger may pass.

Delay & Distract-

If you are suddenly craving a huge stack of buttery waffles with syrup, try to delay giving into that craving and see if it passes.

You can distract yourself by calling up a friend or reading a magazine…try to stay away from things like TV where almost all of the ads are about food.  Usually your craving will pass, and you will be able to make a healthier meal choice.

Substitute-

When all you can think about is devouring a huge bowl of ice cream with sprinkles and hot fudge on top, DON’T!  There are many food cravings that you can satisfy by substituting out the bad foods with healthier choices.

Instead of the fat and sugar filled ice cream, for example, choose frozen yogurt and top with strawberries and nuts.  Instead of the deep fried pizza, spread salsa, spinach, tomatoes, peppers and low fat cheese on top of a rice cake and enjoy!  There are many foods that will give you the same satisfaction without all of the nasty calories.

Change Your Routine-

Sometimes we eat a certain food simply because we’ve gotten used to doing it.  I used to always eat cookies, for example, while I watched my favorite shows on TV every Tuesday and Thursday.

To avoid eating because it was just my routine, I changed the way I watched my favorite shows.  Now I use that time to do my workouts!  I use my at-home weights and do stretching instead of sitting like a lump and eating a bag of cookies.

The thing to remember when it comes to food cravings is that there are many ways to avoid them, and by slowing down and thinking about how you will feel after you indulge in that piece of cake or that large cheese pizza, you can make healthier choices that will keep you feeling and looking better for the long-term!

If you have already given into your craving, that is okay, once and awhile we all do.  But try to remember the way it feels, and keep in mind that eating all that junk food just doesn’t make you feel as great as it may seem.  Making wise choices will be satisfying and delicious!

So the next time you have a food craving, try one of my tricks and see which one works for you.  I guarantee you will feel great when you make the smart choice, and soon, it will simply become your new routine!

Cara M.
Certified Personal Trainer
Certified Specialist in Fitness Nutrition
www.stripthatfat.com

Life goes quickly…you wake up Christmas morning, and the next day it is August long weekend.

Jobs..families…responsibilities-these things can all take over and leave us feeling drained sometimes so when you try adding health and fitness into your schedule it can seem like the least important thing on your plate.

The reality is if you don`t have your health everything else is harder to do.  If you don`t eat right and stay fit you will be tired, irritable, and more susceptible to illness.

Taking time for you is NOT selfish…in fact if you are healthy and happy you will work better and be able to take care of others now and in the future.

While it may seem like you don`t have time for it now making time for yourself will make you healthier and happier in the long run.

Are you always tired? Do you have trouble feeling energized or happy? If you answered yes to any of these questions it may be time to make a change.

If your diet consists of fast food and sugary treats- that is a great place to start. Dessert once a week won`t kill you-but eating a large fudge sundae everyday is not the best idea.

Cutting out processed foods all together is the best plan, but if you can`t imagine that, limiting them to once a week will help.

The goal is not to eliminate everything from your diet, but rather to eat in moderation…fill up on healthy foods like:

-legumes

-fruit, vegetables

-lean meat

-low fat dairy products

and then you can have a couple pieces of chocolate bar or a small slice of cake.

When you are full from nutritious foods you will not be as tempted by the bad ones, and when you do indulge, you will be able to limit yourself to a reasonable portion instead of devouring and entire bag of chips or a whole apple pie because you won’t be hungry.

Many of us often wait too long to eat.  Have you ever been at work and skipped lunch so you could hand in that report on time and  then find yourself starving as you commute home at 5, stopping at the drive through to satisfy that hunger?

Had you simply snacked on some almonds and a fat free yogurt at lunch, you probably could have made it home where you could have had a healthy, well balanced meal.  But starving will cause us to throw the rules out the window because all we can focus on is food!

But eating regular well balanced meals isn’t my lifestyle, you say?  Well it may not be now but it only takes a few changes to get your eating habits on track.

Take a few minutes before you go to bed for example and get your breakfast and lunch ready for the next day.  You can even chop up some vegetables and start marinating some meat for dinner too.

It will take you 10 to 15 minutes and tomorrow when you can go grab your lunch from the fridge instead of getting that same bag of Doritos chips and Coke from the vending machine you will be thanking yourself!

Add a little exercise to this healthy diet plan, and you will feel amazing benefits, and fast! It really doesn’t take long for your body to adjust to a healthy lifestyle.

You will have more energy and be less stressed and because you will look great, you will have more confidence and self esteem.

There are no cons to getting healthy so start today!  Making a little change today will improve all of your tomorrow’s!

Embrace a little change…you’ll be happy you did, I promise!

Cara M.
Certified Personal Trainer
Certified Specialist in Fitness Nutrition
www.stripthatfat.com

PS.  I would love to hear your stories! Let me know the changes you made that improved your health and happiness

Are you having trouble getting rid of that pesky belly fat?

You are not alone!

This is one of the most common questions I get from both men and women.

So let’s learn how to get rid of belly fat right now!

Belly fat is stored energy (calories) so to get rid of it, you need to burn more energy than you eat.

Contrary to what most people believe, getting rid of belly fat does not involve doing hundreds of sit-ups and crunches…

It is actually a combination of weight training, aerobic exercise and a healthy diet plan that will really torch that flab.

Total body training is necessary if you really want to get rid of your belly fat…and keep it off.

One of the best ways to work out to burn the most fat is by circuit training (a combination of high intensity aerobics with resistance training)

A good circuit training program will concentrate on two or three of your muscle groups combined with cardio.  If you were working on your biceps, triceps and legs, for example, a circuit training program would look like this:

**5 minutes on stationary bike
**15 reps bicep curls
**1 minute jumping rope
**15 reps tricep dips
**1 minute stationary bike
** 15 squats
**1 minute jumping rope
**15 reps bicep curls

and so on…

You could do this circuit for 30-60 minutes and work your way around all of the muscle groups, or focus on one or two, whichever you prefer.  The goal is to keep moving and work your muscles while also keeping your heart rate up with cardio.

To really blast fat, you should exercise for at least 60 minutes 3-5 times a week.  Your “fat burning zone” starts after 20 minutes of intense cardio, so make sure to do at least 30 minutes of cardio to really see results.

Some other high intensity workouts you can do are:

**running
**biking
**boxing
**dancing
**skating
**swimming
**karate
**tennis
**basket ball
**hockey
**squash
**jumping rope
**elliptical training
**fencing
**rollerblading
**soccer
**hiking

The other key in getting rid of belly fat is having a healthy diet plan.

Remember, the goal is to take in less calories than you burn.

Make sure your diet is:

**High in fruits, vegetables, lean meats, fiber, low-fat dairy and whole grain carbohydrates
**High in water
**Low in processed foods with sugar and other additives
**Low in trans-fats (ie fast food and deep fried food)
**Low in alcohol, juice and pop
Make exercising regularly and eating healthy balanced meals part of your routine, and you will get rid of your belly fat!

Cara M.
Certified Personal Trainer
Certified Specialist in Fitness Nutrition
www.stripthatfat.com