Add peaches for a fruit-abulous salad….

Who doesn't love a good, sweet peach? We've got another fantastic recipe from our friend Wendy at http://laphemmephoodie.com/  Check out all her scrumptus recipes!  If you're loving the fruit in a salad craze, then try this recipe! 

Grilled Peach Salad with Feta and Honey Balsamic Glaze

Ingredients:

4 peaches

1/2 cup honey

1/8 cup balsamic vinegar

1/4 cup crumbled feta cheese

1/2 cup cashews, chopped

5 ounces baby arugula

Directions:

Mix honey and balsamic together and blend well. Set aside.

Halve peaches and remove pit. Slice into quarter pieces.

Place quarter pieces with one side down onto a heated grill.

Grill until peaches are tender and grill marks appear. Flip and repeat on opposite side.

Remove from grill and brush with glaze.

Arrange the glazed peaches on a bed of arugula. Top with chopped pecans and crumbled feta. Serve immediately.

Yield: 4 servings

What did you think?

4 facts about calories….

Do you count calories? Only 12% of Americans do!  Really!  Maybe you are confused and a little clueless about calories.  You probably know that too many calories will cause weight gain.  But do you know how many calories are in your meal right now?  How many calories should you consume per day?  It all can be a bit overwhelming.  Here are some tips to help clear it all up.

1. Exercise makes you hungry.  There are many studies that are mixed when it comes to whether or not exercise stimulates or suppresses the appetite.  However, many people see exercise as a path to eat whatever they want.  A short workout won't give you a free pass to devour anything you like.  Popping a handful of chips after your 2-mile walk can undo all the calories you just burned.  Yikes!

Fuel up pre-workout to prevent a post-workout binge.  Enjoy something with carbs and a little protein. Try whole wheat toast with peanut butter or milk and bananas before your in home personal training session in Philadelphia.  If the workout was super intense, you may need a little snack afterwards.  After a workout that is longer than 45 minutes, go for eating 200 calories.  Cool!

2. Liquid calories don't count.  People tend to drink their calories, often consuming hundreds of calories of beverages.  The culprits are usually alcohol and sugary drinks.  A study reported in 2007 that beverage intake accounted for 12% of calories in 1965 and has increased to 21% in 2002.  Wow!  That's a total of 222 calories per day of liquid.  Bottled drinks contain more than 1 serving, so pour out your portions.

Minimize your calories you drink by sipping on water and unsweetened coffee and tea.  If it's flavor you crave, be sure to measure out 6 oz and go for low calories flavored water.  Adding a lemon or lime gives a nice zest!  Our female personal trainers mix fruit juice and seltzer for a bubbly treat!

3. "Health" foods have hidden ingredients.  Just because a food is trans-fat free doesn't mean it's calorie free.  Be careful of the tricky labels.  Words like "natural" and "few ingredients" make people think they are healthier.  They still contain sugar, sodium and other harmful ingredients.  To take something away (such as fat), other things get added (like sugar).

Just watch the labels and look for unhealthy ingredients, such as high fructose corn syrup, large amounts of sodium, and small amounts of important nutrients.

4. Snack time means meal time.  It's true that you should eat 5-6 small meals or snacks per day.  The foods people choose as snacks aren't always the healthiest.  Snack foods are on the popular side.  Americans are eating lots of cakes, candy, cookies and energy drinks which are void of nutrients and high in calories.

Don't snack out of the big container.  South Jersey personal trainers pre-portion their servings ahead of time.  Be aware that even health foods can cause weight gain when you eat more than you are burning.  Portion control is key.  Check out Nutrition Challenge #4.  Fill up on low-cal foods like baby carrots or grapes.

Skip the butter and turn your toast healthy….

Is your breakfast something quick and simple, like whole grain toast?  The whole grain is good for you but when you add the butter and jam in turns into breakfast with saturated fat, refined sugar and calories.  Yikes!  Instead pass on the empty calories and transform your toast into a healthy, protein packed meal.  Breakfast is the most important meal of the day!  Try one of these toppings tomorrow morning.  They are all great choices for a pre or post workout with TrainerDiva in home personal training Philadelphia.

Cottage Cheese:  It's not reserved just for fruit.  Try topping your toast with this calcium rich food.  Use non-fat cottage cheese and Tapatio with a dash of pepper.  Of if you crave some sweetness in the a.m. add some fresh berries on top.  Yum!

Egg:  Eggs and toast go hand and hand.  Everything tastes better with an egg on top!  They are a super way to start the day because they are full of protein, B vitamins, and choline (boosts memory and concentration).  Nice!  If cooking an egg in the morning sounds like too much work, then prepare some scrambled or hard-boiled the night before. 

Get Nuts:  Spread some sweet, protein-rich raw, unsweetened nut butter on your toast.  There are many varieties to choose from, almond, apple, peanut, etc.  Add some fruit on top instead of the jam.

Avocado:  Female personal trainers in Philadelphia have a new favorite topper with avocado, salt, pepper, and a little hot sauce.  This topping is creamy, tasty, and full of healthy mono saturated fats.  It also contains a high dose of antioxidants such as beta-carotene and lycopene.  Sounds diva-licious!

What's your toast topper?

Are you sick of chicken?

We found another great and tasty recipe from our friend Wendy at http://laphemmephoodie.com/.  Maybe you are tired of the same ol', same ol' for dinner.  Maybe you shy away from cooking fish because of the smell it leaves lingering.  Well, if you can get past the odor, you won't be sorry.  This dish is delicious and so healthy.  A favorite of TrainerDivas in South Jersey and Philadelphia. Try it tonight!

Garlic Dill Salmon

Ingredients:

4 6-8 ounce salmon fillets (with skin on)

1/2 of a lemon, juiced (about 4 or 5 tbsp)

2-3 tsp dill

2 tsp prepared minced garlic

1 tsp lemon pepper seasoning

3-4 tbsp butter, melted

2 tablespoons crushed pistachios (optional)

salt/pepper for seasoning

DIRECTIONS:

Melt butter. Stir in lemon juice, dill, garlic, and seasonings together. Add in pistachios if desired. Brush the buttery mixture on the top of the salmon fillets.

On the Grill

Preheat grill. Once grill has warmed up to medium heat (about 300-325), place salmon fillets, skin side down on the grill. Do not turn the salmon fillets until they are almost done, at least 5-7 minutes or until they start to look more opaque. That last flip of the salmon only lasts for a few seconds, as you want it on long enough just enough to give you a nice grill mark on top. If using meat thermometer, salmon usually cooks to about 145 degrees for well done.

In the Oven

Preheat the oven to 475 degrees F. Place ¼ cup white wine at the bottom of a baking dish. Place the salmon in the baking dish. Brush the mixture on the top of the salmon fillets. Roast for about 12-15 minutes, depending on thickness.

What did you think?

Do you know what 100 calories of fruit looks like?

Fruit is refreshing, juicy, and good for you.  Some are even Superfoods!  However, fruit is not a magical no calorie food.  If you are watching what you eat, you want to make sure you don't go overboard.  It's a good idea to know how many calories of fruit you are actually eating.  Here's the amount you should be eating to stay around 100 calories.

Blueberries: 1 and 1/4 of a cup of fresh blueberries will put you at 103 calories.  They are a Superfood and one of the best antioxidants, which have been proven to reduce the effects of aging.  Plus, they are a good source of fiber with 4.4 grams every 100 calories.  A favorite of Philadelphia female personal trainers.

Kiwi:  Two whole kiwi fruits are only 93 calories and 1.7 grams of protein.  Really!

Pears:  One medium sized pear is 96 calories.  Plus this fun shaped fruit is 5.1 grams of fiber too.  Wow!

Bananas: A medium banana is 105 calories and 422 mg of potassium.

Apples:  1 and 3/4 cup of sliced apples is 99 calories, but also a whopping 4.6 grams of fiber. Personal trainers in South Jersey enjoy this fruit.

Strawberries:  2 cups of sliced strawberries is 106 calories and over 500 mg of potassium.  That's more than 100 calories of banana.  Amazing!  A great choice for a snack before your next workout.

What's your favorite fruit?

Ways to make your dangerous salad healthy….

So you order the healthy choice…a salad.  However, salads can be pretty deceiving.  They can be loaded up with more fat and calories than a burger and fries.  WHAT?!  Check out these five salads that need a calorie makeover.  We've got some tips on how to enjoy your favorite salad without all the calories.  Then you really did make the "healthy" choice!

1. Traditional Chopped Salad:  Is a mix of chopped romaine lettuce, turkey or chicken breast, sliced avocado, tomatoes, mozzarella cheese, corn with blue cheese or ranch dressing mixed in.  A full plate of this salad can range from 500-900 calories.  Yikes!  Lighten it up by removing calorie heavy ingredients like meat, cheeses, and creamy dressings.  Instead toss in veggies, egg, and lime/olive oil dressing.

2. Caesar Salad:  It looks so innocent, but all the calories are in the dressing.  Oh no!  At any chain restaurant, this salad can cost you 710 calories.  Cut the calories by making your own dressing.  South Jersey personal trainers replace mayonnaise for mustard, vinegar, and lemon juice.

3. Wedge Salads:  These salads are made up of a wedge of iceberg lettuce, one tomato, 1/2 cup crumbled blue cheese, blue cheese dressing, and one slice of cooked bacon.  Doing the math and you are at 400 calories from this side salad.  If this is one of your fav's then replace the wedge lettuce for some leafy greens and say bye-bye to the bacon, creamy dressing, and blue cheese.  Instead make your own creamy dressing using Greek yogurt and seasonings.

4. Cobb Salad:  This one is mixed with a variety of calorie packed ingredients and can easily put you at 525 calories.  A favorite of female personal trainers in Philly! However, they slice off calories by tossing in just 1 sliced egg, 1/2 skinless chicken breast, 4 cups washed and torn romaine lettuce, 1 seeded and diced tomato, 1/2 slice cucumber, and 2 tablespoons of olive oil and balsamic vinegar.  Burn off the calories of your salad lunch during bridal boot camp in Philadelphia.

5. Potato Salad:  A classic portion of this salad is 179 calories in 1 cup.  Try a version sans the mayo.  Instead use a mustard vinaigrette or use the Greek based dressing like the one used with the Wedge Salad.  Include the traditional ingredients of mustard, paprika, and red onion but you'll be ditching the fat of mayo.  Sounds yummy!

What's your favorite salad?

Looking for a new salad idea?

How about tossing some watermelon, cucumber, and feta in a bowl? Yes, this is delicious!  It's another recipe from our friend Wendy from La Phemme Phoodie. Check it out, it's a favorite of our Philadelphia TrainerDivas (female personal trainers). Remember watermelon is a water-based food so it will keep you full and satisfied.  There are a few steps to this recipe but make sure you don't skip any.  Drying the watermelon and cucumber will leave you with less liquid in your bowl.

Watermelon, Cucumber and Feta Salad (Adapted from Food Network)

Ingredients:

4 cups seedless watermelon, diced

1 cucumber, seeded and sliced

1/2 red onion, thinly sliced

1/4 cup olive oil

1/4 fresh lemon juice

1/4 balsamic vinegar

1/2 cup chopped cashews

1/2 cup feta cheese, crumbled

Directions:

Soak 1/2 thinly sliced red onion in water.

Pat dry 4 cups seedless diced watermelon and 1 seeded and sliced cucumber.

Drain the onion, squeeze dry. Toss watermelon, cucumber and onion in a large bowl.

Top salad with chopped cashews and crumbled feta.

Whisk 1/4 olive oil, 1/4 cup fresh lemon juice and 1/4 balsamic vinegar together and serve on the side with the salad.

Will you bring this to your next get together?

Tell your body "I'm full" with these easy tips….

When it comes to balanced nutrition, portion control is key.  But sometimes it can be hard to listen to your body's signals for hunger and go in for seconds.  When you realize you are full then tell your mind you are finished and the meal is over.  Follow these easy tricks:

1. Have a peppermint.  Anything peppermint flavored after a meal will flood your senses and keep your instincts in check.  Our TrainerDivas (Personal trainers in South Jersey) try a piece of hard candy, a mint, mint flavored gum, a mug of tea, even mouth wash to help send your body the "full" message.  Peppermint is a natural appetite suppressant.  It will help curb cravings and manage post meal munchies.  

2. Get up and move.  The best way to send the finished signal is to get up from the table.  It's hard to keep stuffing your face when you are not longer in front of the food.  Move your body from the kitchen to the living room and distract yourself with new activities.

3. Sample something sweet.  Just a little taste of something sweet can manage the urge to overeat and will mark the end of the meal.  Put down that cookie though and reach for something water-based that will help keep you feeling full.  Philadelphia female personal trainers suggest trying berries, watermelon, pomegranate seeds-these are a good anti-oxidant and packed with vitamins and fiber!

4. Make after meal plans.  If you have something to do or someone to meet after a meal, you'll be more likely to stay away from seconds.  It doesn't have to be a big to-do.  Maybe just call a friend or pick out your workout clothes for tomorrow with your South Jersey at home training.  Either way, a task will keep you focused and away from snacking.

A delicious brussels sprout recipe….

Yes, we said delicious and Brussels sprout's in the same sentence!  Brussels sprouts have many unique benefits.  Just ask South Jersey personal trainers!  They can lower cholesterol if steamed.  They help protect DNA, as a recent study shows that after consumption of Brussels sprouts the white blood cell count in DNA shows improved stability.  This fiber rich food also lowers risks for certain cancers and helps with thyroid function.  They are full of vitamins K, C, A, B6, B1, maganese, potassium, folate, fiber and many more.  You may have been made to eat them as a kid and now hate this round green vegetable.  But you may not have tried them like this! Try them with a meal after a workout with bridal boot camp in Philadelphia. 

Thanks to our client and friend, Wendy who posted this recipe on her blog.  Check it out at http://laphemmephoodie.com/ along with other fabulous and healthy recipes from Wendy.

Roasted Balsamic Brussels Sprouts

Yield: 6 servings

Prep Time: 10 minutes

Cook Time: 35-40 minutes

Total Time: 45-50 minutes

Ingredients:

Directions:

Surprising ways to add vegetables to your breakfast….

Most options for breakfast lean towards the fruits and grains.  But there are ways you can slide veggies into your morning meal that will give you a jump start on the day by giving you the energy you need.  Vegetables are packed with lots of vitamins right from the source.  There are tons of veggies that are SuperFoods (which is Week #1 of our Nutrition Challenge).  Here are 3 surprising ways to make veggies a part of your breakfast.  Try it tomorrow morning!

1. Scramble them up.  Boost your breakfast by tossing vitamin rich vegetables like spinach, tomatoes, red pepper, mushrooms, and onion into your eggs.  Philadelphia female personal trainers add 1/2 cup of spinach, 1/4 cup of red pepper, and a tablespoon of chopped onion to their omelet for only 21 calories extra.  Wow!  All these 3 foods are great sources of fiber and vitamin C.  Plus, water rich veggies will help you feel fuller and satisfied longer.  Not to mention providing you with all the nutrients you need, vitamins A, E, K, B6, iron, magnesium, potassium, folate, and calcium. 

2. Sub jicama for the everyday apple.  Apples have many health benefits, but jicama has a similar taste and texture.  It also has less sugar, more fiber and 4x more vitamins.  Interesting!  One cup of root vegetable has just 46 calories, 2 grams of sugar, and 6 grams of fiber.  Dip jicama sticks into almond butter or chop them and add to yogurt before your in home personal training Philadelphia session.  Yum! 

3. Blend last night dinner veggies into a smoothie.  If your left with veggies form last night's meal, store them and toss them into the blender in the morning.  Carrots, celery, beets, and broccoli mix well with other flavors.  Really?  Female personal trainers Philadelphia still keep things sweet by adding an apple, banana, or serving of vanilla almond milk.  Dash of cinnamon anyone?

Have any ideas of how to include veggies in the a.m.?