Team Beachbody - Eat Smart: Recipes

Hey everyone! Sorry for being a day late, but between being swamped at work and being sick, the day got away from me. Anyway, here's one for all you chicken lovers out there. Cluck, cluck, YUM!

Team Beachbody Eat Smart Recipes:

2 skinless chicken breasts (thawed)
1 clove garlic, finely chopped
1/4 cup Dijon mustard
2 Tbsp. chopped fresh herbs (parsley, thyme, etc.)
1 tsp. salt
1/2 tsp. pepper
1 Tbsp. olive oil


Preheat grill (or broiler). Blend all ingredients together and spread liberally over chicken breasts. Place chicken on grill (or broiler pan) and grill (broil) for five to ten minutes on each side (or until the center is no longer pink). Serves 2."

For more information about Team Beachbody, please visit http://www.beachbodycoach.com/thekoz

Fad Diets

It seems like everyday there is a new diet plan. These fads sometimes come and go quickly while others stay around for years and years. There is always a new guru or doctor telling us how to lose weight quickly, or long term and coming up with some revelation that will melt the fat away. In reality there are few unique meal plans in the weight loss world. Most are really just variations of an old idea and yet we are fascinated with the latest and greatest. The United States, in general, is obsessed with being skinny and this really fuels the fire for the endless barrage of eating programs.

Also, it is interesting how the word diet has really got a negative connotation to it, when in reality the basic meaning of the word diet is not about weight loss and as taken from Webster's dictionary is, food and drink regularly provided or consumed and habitual nourishment. So, it is basically what one eats daily. Also, the word seems to be synonymous with temporary, like something you do just to lose weight and then stop at some point, and this is where most fail, instead of changing their habits forever.

The effect of the constant flow of new weight loss programs is that people keep jumping on these bandwagons trying many and never succeeding with one. Yo-yo dieting is a term that refers to this phenomenon. Some experts say that going from one to another is actually worse than just not dieting at all. First, it is self defeating and really does nothing for self esteem to fail over and over again and most important it is not leading to a healthy lifestyle and a fundamental change in how we view and relate with food, which is the basis of long term success. Yes, indeed it is true that changing our mental and emotional association with food and how we eat is the most important predictor of long term healthy body weight.

There are two types of people, one that eats to live and the other that lives to eat. This is the core problem of the overweight and that is what needs to be addressed in order to maintain a healthy body image and sustained success in ones diet.

Individual eating plans are usually recommended so to match the personality of the person. But, in the end the best diet of all time is one that incorporates a variety of nutritious foods and regular exercise. The key to success is to choose the plan that best fits your tastes and habits and then do not look at it as temporary, but instead envision a life long eating habit change that will facilitate a life long fit body and mind.

This is why I love the programs offered by a company called Beachbody. Their programs include a top of the line exercise program (like P90X, Insanity, Turbo Jam, etc), a complete nutritional plan, support from an entire website community, and a personal coach to help you maximize your results.

For more information about Team Beachbody, please visit http://www.beachbodycoach.com/thekoz

Why do people quit?

I talk all the time about in-home workouts. The reason that I like them is that there are easy to follow workout routines and (with Beachbody programs) excellent nutrition plans. When most people start thinking about getting in shape, they start thinking about gym memberships. The problem is that 50% of people who start going to a gym, stop going 6 weeks in. In many cases, they still pay the monthly membership fees.

Please don't get me wrong, I really don't have anything against gyms. If you have a well defined plan, know what you're doing with the equipment and like working out with other people, gyms can be awesome. The problem is that most new gym memberships, people think they can hop on a treadmill for 20 - 30 minutes and randomly lift some weights and they will see results immediately. After 6 weeks of doing the same exact thing 3 - 5 days per week, they don't see any results, get discouraged and stop going to the gym.

Many gyms do offer personal trainers to help beginners develop a plan, but they can start to be very expensive. The last time I looked in to it, each 1 hour session cost $60-80. By far, personal trainers are the best way to generate a personalized program based on your goals and fitness level. The other benefit they have is that as you get stronger, they will be there to show you how to tweak your routine to make sure that you are always challenged. The problem is that most people don't want to spend that much money, so they opt not to utilize a PT.

The bigger problem is that most gyms don't cover nutrition. Sure, some may have supplements and even a smoothie bar, but that's not even close to enough. I have watched people finish their workout, walk out to their car, and head straight to the fast food drive-thru for a quick breakfast. Just because you workout doesn't mean that you can eat whatever you want. 6 weeks after working hard in the gym and eating garbage there are no results that can be seen and people stop working out.

Here's what a list of what I like about in-home workouts through Beachbody:

- No monthly fee

- Defined exercise program

- Nutritional plans

- Free website support

- Variety

- Money back guarantee

- FREE coach

For more information about Team Beachbody, please visit http://www.beachbodycoach.com/thekoz

Recipe of the Week

Looking for low fat recipes? Check this blog every Monday for my recipe of the week. This week I have a real treat. A low-fat, high energy, breakfast burrito! Check it out:

1 10-in. whole wheat flour tortilla 3 egg whites (or 1/4 cup egg substitute) 1/2 oz. (2 Tbsp.) shredded, part-skim mozzarella cheese* 1/2 slice lean ham, chopped 2 Tbsp. salsa Nonstick spray Salt and Pepper Spray pan with nonstick vegetable spray, and add eggs. Cook for two minutes, then remove eggs from pan and spoon onto the tortilla. Sprinkle with cheese and ham. Season with salt and pepper to taste. Roll tortilla and fillings up "burrito style," wrap in a paper towel, and microwave for 10 seconds. Serve with salsa. Serves 1. *You can use other low-fat cheeses if you prefer. Look for cheese with 5 grams of fat or less per one-ounce serving. Nutritional Information: (per serving) Protein: 21.5 g Fiber: 5 g Carbs: 43 g Fat Total: 10.4 g Saturated Fat: 3 g

Be sure to check in during the week for fitness and financial tips as well. See you next time.

Weight Loss Basics

There are 3 basic strategies when it comes to weight loss.

1) Changing your diet

2) Increasing your physical activity

3) Supplements

The quickest way to get results is to combine all three. Keep in mind that the perfect weight loss strategy at one point in your life may not be the best strategy in another. As our body composition changes, our dietary needs change as well. The diet plan that worked when you were 50 pounds overweight at 35% body fat won't work when you are 10 pounds overweight at 20% body fat.

When someone first starts a fitness program, the weight loss can be dramatic at first, especially if they are overweight. In this case the basic formula of calories in less than calories out works like a charm. People doing this can experience great weight loss while undereating. This is where supplements really need to come in to play. Vitamins, protein powder, and especially Shakeology play a huge role in making sure that these people don't suffer from malnutrition. Add exercise to the equation and the weight loss rate will increase even more.

The exercises may have been getting easier, but over time, they start getting harder and harder. This is because the body is still not getting the nutrition it needs and is running out of fat to burn. At this point, weight loss starts to slow down.

Here's Steve Edwards to explain it much better than I can. You'll even see how INCREASING your calorie intake can help you lose weight.

Steve Edwards is one of the top health and nutrition experts in the country. I am so proud to work for the company that he supports, Beachbody. I'm always looking for others who want to help change people's lives, as a coach. Feel free to email me for more information: bbcoachkoz@yahoo.com

For more information about Team Beachbody, please visit http://www.beachbodycoach.com/thekoz

What's better than a recipe of the week?

How about TWO recipes!!! Being that I am from New York, pizza was a more than a meal... it was like a day of the week. What day is it? PIZZA DAY!!! Unfortunately, pizza is LOADED with tons of calories, fat, and unhealthy carbs. I have found an amazing recipe on how you can have pizza and make it a lot less unhealthy than pizza delivery or that frozen cardboard stuff that some people call pizza. Check it out!

What you'll need

Ingredients

Whole Wheat Flour 3 Cups

Active Dry Yeast 1 Package (found in the baking section)

Olive Oil 2 Tablespoons

Sugar 1 Tablespoon

Salt 1 teaspoon

Very Warm Water 1 & 1/4 Cups

Yields: 4 - 8 pizza crusts (depending on how thick you like your crust)

Directions

1. Combine the water, sugar and yeast in a large mixing bowl and stir to dissolve. Stir in half of the flour and let sit for 10 - 20 minutes (the longer the better).

2. Stir in the salt and the remaining flour until you get a kneadable dough. It may get a little sticky at first and require a little elbow grease, but bear with it for a minute or so and your ball of dough will appear.

3. Sprinkle a little flour on a hard surface (so the dough doesn't stick) and knead for about 5 minutes or so or until it gets elastic. Use your hands, knuckles in a rocking and rolling motion to knead it. Have fun with it.

4. Dive the ball into 4 - 8 pieces, shape each piece into a ball, place into individual bowls and cover with a clean damp towel or cloth. Now you need to let it rest and rise. The more you let it rise, the fluffier the pizza crust will be. If you are impatient, leave it for 10 minutes, if not, leave for around an hour.

5. Take one of the balls and put onto a floured flat surface and use your knuckles to rock out the dough to make into a flat crust. If you have a rolling pin, then flour and use that. Once again, you can determine the thickness of the crust. Repeat with other dough balls, or put them in the freezer so you can use at another time.

6. Brush each side of the crust with oil, and place on a baking sheet.

7. Preheat your oven to 500 degrees.

8. Pace your favorite sauce and toppings on your pizza. You can use pre-made tomato sauce, marinara sauce or low sugar BBQ sauce. Throw on some lean protein like chicken and layer with some vegetables and some cheese. The options are endless and you can design it to your liking.

9. Cook at 500 degrees for 10 - 12 minutes or until dough is cooked through and toppings are crispy.

Note: If you are using full fat cheese, only use a little bit and don't overdo it. If you are using low fat cheese make sure you keep an eye on it as it doesn't melt like full fat version and may burn if left in too long.

This recipe is very basic and you can add anything you to want to it. Add garlic powder, herbs and spices to create different types of crusts. You can even use it to make bread, calzones and other healthy baked goods.



Recipes like this make it easy to get addicted to healthy eating. P90X got me addicted to exercise. With a large variety of programs, Beachbody has a program for everyone. Let me help you find the best solution for you.


For more information about Team Beachbody, please visit http://www.beachbodycoach.com/thekoz

Recipe of the Week

Who says that chocolate isn't a part of breakfast? Check out this healthy and tasty recipe that will really make your oatmeal come alive.

Banana Chocolate Oatmeal

1 cup water

1/2 cup oatmeal

1 banana

1 tsp. honey* (optional)

1/2 scoop chocolate Beachbody's Whey Protein Powder

1 heaping Tbsp. flaxseed meal* (or ground flaxseeds)

Slice the banana. In a 2-quart microwave-safe bowl, mix all but the flaxseed meal, and make sure there are no powder clumps. Cover the bowl to prevent splattering, and microwave on high two to three minutes, depending on how soft you want the banana. Stir in the flaxseed meal and let cool two to five minutes. Serves 1.

Cooking Time: 4-8 minutes

For more information about Team Beachbody, please visit http://www.beachbodycoach.com/thekoz