Mar 032016

healthybreakfastBreakfast IS the most important meal

Experts agree that skipping breakfast means you will be hungrier and have a tendency to eat more empty calories throughout the day.

Everyone’s heard that the first meal of the day is the most important meal of the day. But did you know that researchers have now discovered that skipping breakfast not only leads to obesity and decreased mental sharpness, but people who do not eat in the morning also have higher tendencies for unhealthy habits such as smoking, drinking and not exercising. When you skip breakfast you are more likely to snack on sugary foods mid morning to increase your energy level, but that only leaves you feeling hungry and tired a few hours later.

Studies show it is best to eat within one hour of waking up. Make sure your morning meal consists of whole grains, such as cereal or oatmeal, fruit, which is high in fiber and eggs, which are high in protein.  A balanced breakfast will get your metabolism started, give you energy for the day, leave you feeling full & satisfied for hours and actually help you lose weight. Avoid sugary cereals, pastries, doughnuts and muffins in the morning because they will leave you unsatisfied and feeling hungry sooner. Always start the day off right with a healthy breakfast!

Be Fit, Be Healthy, Be Happy!

Healthy Eating and Exercise make a GREAT Combo; Click Here to get your FREE 6 Week Fitness Plan

Jan 302015

Super Bowl Party and Healthy Eating

super bowlNo matter if your favorite team made it to the Super Bowl or not chances are you have a party to go to! I know in my house – it is almost the mid winter tradition! Food, fun, friends, family and of course football and fun to watch commercials! Maybe one of these years my favorite team will be playing! There is no way around the fact that parties, Super Bowl or any other kind of get together, always present diet challenges! Follow these insider tips and stay on track at your Super Bowl Party!

1.  Scope out the buffet table first to see what is available then stick to just a few items. Studies show that the more different tastes & flavors of food you have the more likely you will be to over eat.

2.  Go with Healthier Options!  Try some of these!

  • Chicken tenders or chicken fingers instead of wings
  • Veggie or turkey chili
  • Plate of veggies with low fat or yogurt dip
  • Potato skins with salsa
  • Pulled pork instead of hot roast beef
  • Soft cheeses like goat cheese, brie or feta
  • Baked chips & nachos or pretzels

3.  Be aware of the calorie content in your alcohol, dark and specialty beers can contain a lot of calories.

4.  Stay as far away from the food as possible – if you can’t see it you’re not as tempted!

5.  And of course – portion control! Remember it takes an additional 3,500 calories to gain a pound!

Enjoy your Super Bowl party, have fun, make healthy choices and make sure to do your workout first thing Monday morning!

Be Fit, Be Happy, Be Healthy

Aug 152014

Be Sure Your Summer Salads are Healthy

saladWhat do you think of when someone says healthy food? Chances are salads are on your list!  Some are healthy and some – well as I like to say – You should have just had a ‘Big Mac!’ Let me explain, Shrimp Salad, Egg Salad, Tuna Salad, Macaroni Salad, Potato Salad and other mayonnaise based salads can be very high in fat, calories and cholesterol; not to mention the high cholesterol in the shrimp or eggs and the carbohydrates in pasta. When ordering out or purchasing pre-made mayo based salads, the calorie and fat content can be as high as 250 calories and 14 fat grams per serving, and some even contain transfats. When making summertime salads at home some healthier options are low fat or no fat mayonnaise and whole wheat pasta. When it comes to pasta salad along with the whole wheat pasta try a flavored olive oil instead of pre-made bottled dressing and a low fat or soft cheese.

Building a salad at the salad bar can be tricky as well. Being aware of the calories and fat grams in toppings and dressings are key! Check out my blog “Salad Bar Savvy” for all the details!

Remember just because something is called a ‘salad’ –  it is not necessarily healthy!

Be Fit, Be Healthy, Be Happy!

Feb 272014

noshingIt’s easy to save calories with a little bit of pre-planning. Pick a couple of the below “Nixes & Switches” to help shave up to 500 calories from your daily total. Remember, 1 pound equals 3,500 calories, if you eliminate 500 calories everyday for 1 week – you will lose 1 pound!

1. Strive for 5 to 9 servings of fruits & veggies per day! Easy tips include:
– Putting blueberries, strawberries, peaches or bananas on your cereal, oatmeal or waffles or in your yogurt at breakfast
– Adding lettuce or tomato to a sandwich at lunch
– Starting dinner with a healthy salad (be careful of the dressing you use)

2. Use these tips to slash calories without even missing them!
– Eat your sandwich or burger open faced with only 1 slice of bread
– Have a cup of broth based soup as an appetizer
– Take only a serving size of your favorite crunchy snack out of the cabinet instead of the whole bag
– Order salad dressing on the side
– Order an appetizer as your main course

3. When eating carbohydrates swap white processed carbohydrates for whole grains as opposed to processed. Good choices include: whole-wheat flour, whole-grain bread, high-fiber cereal, brown rice, whole-grain pasta, and oatmeal.

4. Satisfy Your Sweet Tooth with one of these low calorie alternatives:
-Root beer Float (50 calories)
Add ¼ cup of light vanilla ice cream to a glass of diet root beer
– Tropicana Real Fruit – Fruit Bar (50 calories)
You’ll also get 25% of your daily vitamin C requirements!
– Two Big Fluffy Marshmallows (46 calories)
Or coat 1 big marshmallow in chocolate syrup for the same # of calories!
– One Dove Dark Chocolate Promise (42 calories)
Sometimes all you need is 1 decadent bite of really good chocolate!
– JELL-O (1 cup) & a Dollop of Cool Whip (35 calories)

Be Fit, Be Healthy, Be Happy!  ~Tanya

Sep 152013

vitamin waterSports Drinks – Power Drinks – or Water? Other than personal preference – water is fine for a normal 30 – 60 minute workout. However, when exercising for long durations or at an extremely high intensities lasting more than 60 to 90 minutes – sports drinks or power drinks help replace essential vitamins and minerals lost.

As far as power bars, shakes and meal replacement options I always recommend a healthy nutritious meal consisting of protein, carbohydrates and vegetables.  If you chose power bars or shakes as a mid morning or afternoon snack be sure to read the label as some can be extremely high in fat and calories.

Do you have a fitness or exercise question?  We’d love to help!

Be Fit, Be Healthy, Be Happy! ~ Tanya

May 132013

apple and tape measureBelieve it or not – yes they can! To lose 1 pound per week you need to eliminate 500 calories from your diet every day. When it comes to healthy eating we all know the importance of reading the nutritional labels, paying attention to portions, eating more fruits and vegetables and not skipping meals. But that is often easier said than done! Here are some suggestions from friends and colleagues who have been successful at weight loss. My favorite is to portion out serving sizes ahead of time.  That way when you are starving you only grab a single serving size instead of the whole bag!

  • Small substitutions save lots of calories; for example, drink water instead of soda, have your sandwich with only 1 slice of bread, skip the calorie dense condiments, poach, broil or bake your entree.
  • Plan your meals ahead of time for the week and do all the grocery store shopping at once.
  • Serve your meals restaurant style and pass on seconds.
  • Portion out your snacks into individual servings; avoid eating out of the bag or container.
  • Substitute another activity for eating when you are stressed, bored or not hungry. Take a walk, call a friend, pick a new hobby!

Remember it truly is the small changes that add up to a big difference. Start by picking just one small change, stick to it this week then pick another small change for next week and you will be amazed at how easy it becomes is to eliminate those 500 calories every day!

Be Fit!  Be Healthy!  Be Happy!


Dec 042012

This is a Yummy appetizer that is easy to prepare, healthy for you and makes a wonderful presentation for Holiday Entertaining and it is one of my favorites!

What you’ll need:
– Fresh Mushrooms (Brown Baby Bella’s, Oyster & Shitake are a nice mix, however if you have another favorite feel free to mix and match)
– 2 or 3 fresh cloves of garlic, minced
– 1 tbsp of extra virgin olive oil
– 1 package of dry onion soup mix
– 1 fat free sour cream
– 1 Baguette of bread

Mix the dry onion soup with the fat free sour cream in a mixing bowl to make onion dip and set aside. Wash and trim the mushrooms into thin slices and sauté in a medium frying pan in the olive oil and garlic over medium/low heat for 3 to 5 minutes. Slice the Baguette into ½ inch rounds and spread with the onion dip.  Using a pair of tongues top each bread slice w/ onion dip with a few of the sautéed mushrooms and serve hot.

Be Fit, Be Healthy, Be Happy!  ~Tanya

It’s Easy to Eat Healthy and Exercise Consistently with Online Personal Training

Nov 242012

from: Dee Rogevich, Women In Motion

Love this recipe, In fact Dee, a TSTS member and good friend, made it for a fun get together. Dee, a former Chef and Restaurant owner, made this Goat Cheese Spread & Basil healthy and light. Remember Bruschetta is also a light healthy choice!  Enjoy – Thanks Dee!!

Cut a baguette loaf of bread in slices about ¼ inch thick. Spread with olive oil on both sides and toast in the oven until lightly toasted at 350 degrees. Let cool. Place toast on a serving tray prior to serving.

Mix with blender, one 16 oz. log of Goat Cheese with one 8 oz package of Lite Cream Cheese until smooth.

You can refrigerate until ready to serve, but set out to room temperature before preparing.

Spread mixture on toast points when ready to serve.

Top cheese spread with a homemade Bruschetta or your choice of a bought Bruschetta you enjoy.

Then top each toast point with a fresh piece of basil.

Serve immediately.

Be Fit,  Be Healthy, Be Happy! ~ Tanya

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Jul 182012

Eat Healthy at the Salad Bar

I love salads and eating at the salad bar especially in the spring and summer with all the fresh fruits & veggies that are in season.  It is such an easy way to get your recommended daily servings; vegetables 3 to 5 per day and fruit 2 to 4 per day.  When you are at the salad bar make sure you know what you are eating! Check out the statistics below, so you can make your salad the healthiest possible!

Best Picks:

Fats (g) Calories
Beets .5 5
Carrots .5 12
Chickpeas 1.5 91
Mushrooms .5 11
Parmesan Cheese 3.5 54
Ranch Dressing (low fat) 5 64
Romaine Lettuce .5 5
Tomatoes .5 4

Worst Picks:

Fats (g) Calories
Bacon Bits 12 154
Cheddar Cheese 9 114
Coleslaw 3 42
Croutons 5 132
Feta Cheese 6 78
Guacamole 11 110
Macaroni Salad 7 104
Ranch Dressing (full fat) 15 140
Tuna Salad 29 160
Sunflower Seeds 9 103


Be Fit! Be Healthy! Be Happy!