One question I get from my female clients all the time is,

•  ” Do I have to give up my chocolate while I’m on a diet?”
• ” Can I have one Herseys’ Kiss a day?”
• ” Will a Tootsie Roll keep me from losing weight?”

For many years my first response was always, ” Yes! stay away”. 

Yet, with the abundance of whole food variations of chocolate, my new answer is…………….”Maybe”.

See I understand that for some people, chocolate for women  is like sex to men.  They just always need it, haha.  So, maybe you can implement some **chocolate into your diet.  I say “maybe” because for some chocolate might be a trigger food which creates an emotional disturbance, lol, in your internal system that makes you stuff multiple pieces into your mouth within seconds.  ” Maybe” because you select chocolate that’s loaded with hydrogenated fats, chemicals and artificial flavors.

However, I’ll say,

” Eat chocolate” if you just eat a little chocolate and can control your portion size.

” Eat chocolate” if you select chocolate thats made with raw, organic and/or stone ground cacoa.  Cacao is a beneficial source of anti-oxidants and contains many minerals such as chromium, manganese, zinc, and copper. Cacao is packed with magnesium and iron.

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Although I personally don’t care or need chocolate.  I decided to try at least 3 sources of chocolate that you may like to kick your craving and give you a daily treat {Only for those who don’t eat out of control and deserve it }.

So are you ready to eat chocolate?  Here you go.

Innercalm Infused Chocolate  

This  bar is hand-made with 74% organic cocoa mass and IN-fused with Intellimune® seed meals.   It actually is smooth and chocolate.  Try it out.

The Essential Woman Swirl- Chocolate Raspberry

This delicious (for food good for you) chocolate swirl is great to add to smoothies, by the teaspoon or a quick swig while no one is looking .  It contains Omega 3,6 and 9 fatty acids plus gamma-linolenic acid (great for weight loss).  Also, it has organic evening primrose  and flaxseed oil which is great for hormonal control.  I thought this was suprisingly good tasting.  Remember, I eat really healthy so if your use to Hersey’s than you may not like it but give it a try.

Last but not least for you 1 pop in the mouth gals>>>>>Organic chocolate Truffles

Wholefoods has  these organic chocolate truffles that with 1 pop in the mouth your chocolate cravings are gone and your in bliss.  These really are good  WARNING: if you can’t control your portions than stay away because you will eat the box in one sitting.

Hope this tip helps you enjoy eating healthier.

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Meal 1: Greek yogurt, apple with peanut butter

Meal 2: Balance/ Cliff or Special k protein bar

Meal 3: salad with protein/ pita or carrots with hummus

Meal 4: greek yogurt or protein drink or protein bar as above

Meal 5: salad/protein/veggies/glass wine

Looks kind of healthy right? Let me ask you something…tell me what’s wrong with this meal plan and workout if this person has already lost most of her goal weight but needs to lose that last 5-10lbs.  What should she change with both her fitness plan and diet?  She has no medical conditions,34 with 1 child, no food allergies and has on average 60 minutes a day to workout 5-6 days per week.

Oh yea, workout background: typical workout 30-60 minutes of cardio (jog 2-3x, elliptical 1-2x) 4-5 times a week.  resistance training 2-3 times a week.  yoga and/or spinning once per week.

Email me the answer  bsstudio@comcast.net and who ever gets it right will get 3 free Six Pack T-shirts!  I’ll give 2 runners up 1 Six Pack T-shirt.

I’ll give the answer and winner by next Friday, 5/6/11

We have a Winner plus a bunch of other who gave some great answers!

1st place:  Dianne, New Jersey

2nd place: Jamie, California

3rd place: Megan, Florida

All of the place winners had most answers in common.  Dianne just went into major detail.  The main point I was looking for was taking out any of the foods that were not clean and replacing them with foods that are clean .  She should also focus on getting more veggies into her diet (fiber and vitamins).

Examples of changes  to clean foods (answers):

Exchange (meal 1) peanut butter with raw almond, cashew or sunflower butter or replace nuts or peanut butter all together with a hard boiled egg.

Exchange (meal 2 ) protein bars with low-fat cottage cheese, 1/2 cup brown rice and beans, green apple, berries, grapefruit, greek yogurt (no sugar).  Get rid of all the bars above all together.  Go for a raw, natural bar if necessary.  NOT a LARA BAR (all sugar, date paste!).

Meal 3: ok

Meal 4: Again, no bars.  Protein drink should be whey or hemp protein.  Keep calories low.

Meal 5: ok.  Limit wine or skip all together until reach goal.

Exercise Program:

Cardio Everyday:  change up cardio program from long distance to short, intense cardio.  30-90 minutes.

Resistance Training: Add boxing, kickboxing and other classes that make you engage your whole body.  Stick to one major exercise per body part and don’t worry about using heavy weights.  Example: legs>>>squats with 20lb medicine ball for 50 reps.  Biceps>>>dumbell bicep curls with 10-20 lbs for 6-15 reps   Back>>wide grip pull down with 30-70 lbs followed with high reps on gravitron pull up machine    Chest: dumbell flat press with 10-25lbs followed with push ups for as many reps as possible.

I could go on with answers, diets and programs but overall the above is enough for this Fitbytes Insider to lose her unwanted pounds and to lose weight quickly.

Ever wonder why some people are able to keep weight off, while others put it right back on?

Secret #1: Keep on Moving
If you’re serious about keeping the weight off, you need to be serious about your workouts. Keep your activity level high, both in and out of the gym. Your workouts should consist of both cardiovascular training and strength training. While out of the gym make an effort to move as much as possible by taking the stairs, going for walks or jogs and participating in recreational activities.   I have clients perform 3-2  minute rounds of jump rope, 5 minutes of intensive hill walking, trotting or running (incline of 3-12 depending on their medical and/or fitness level), 3-3 minute rounds of intensive mitt work-boxing, 3-3 minute rounds of heavy bag work, 3-1 to 3 minutes of ab work finished up with 10 minutes of boot camp type training (down ups aka birpies, mountain climber, push up variations, pull ups, jumping squats, medicine ball throws and jumps, sprints and suicides, ladder work).

On off days, I tell clients to walk or run 3-8 miles again depending on their fitness level.  Don’t let anyone tell you cardio doesn’t matter.

Secret #2: Be a Healthy Eater
Sorry, you can’t go back to eating at the drive thru and expect to maintain your weight loss. Focus on these 3 aspects of healthy eating:

1. Keep calories low. Gone are the days of eating mindlessly. Be aware of everything that goes into your mouth, whether by journaling or simply keeping a mental tally.  Fill up with veggies , fruit and room temp. water.
2. Be careful. Eat small portions, avoid high-calorie foods and check nutrition labels. You don’t have to swear off chocolate forever, just eat it occasionally with portion control and make it ALL NATURAL.
3. Eat a balanced diet. Include a variety of fruits and vegetables, lean protein and one portion of whole grains.
4. Limit yourself to 1 cheat meal (at least make it void of chemicals and fast food options!)
5. If you plan on drinking alcohol..try to eat healthy before you do and again stay away from the sugary drinks.  Drink electrolyte water before and after your night of drinking.  Get up and sweat it off. Resume eating healthy.

Secret #3: Turn off the TV
The average person watches a whopping 35 hours of television each week. People who successfully maintain weight loss, on the other hand, watch an average of 7 hours or less. TV watching encourages snacking and puts you in a sedentary position on the couch. Spend less time in front of the TV and enjoy longer lasting weight loss.  Go outside and start to enjoy the nice weather with spring and upcoming summer.

Secret #4: Keep it Simple
While it is important to keep a variety of fruits and vegetables in your diet, your diet should be fairly simple. Create a repertoire of basic whole foods: fruits, vegetables, lean meats, whole grains, beans and nuts. When you cut down on your options it becomes easier to stick to your plan, making weight loss guaranteed.   Go to healthier supermarkets , whole foods and Trader Joe’s are my favorite.  I go for their brands (cheaper and just as good).  Frozen veggies are great and cheap.  Go organic for fruit and veggies always.  Find 5-6 of your favorite dressings to put on your meals to make bland foods great.  Example, I love to put Trader Joe’s Spicy Peanut Vinaigrette on all my steamed veggies, brown rice and lean proteins.  Even egg whites.  Skip protein bars and grab a piece of organic fruit and raw nuts…that’s keeping it Simple.

NEED Diet Variety??  GO here >>> Simple and Great Vegan and Raw Recipes.

Secret #5: Track Yourself

Your biggest fear is gaining back every solitary lost pound, but don’t be afraid of your scale. Weigh yourself at least once each week to monitor any gains. If the numbers begin to climb then reduce calories and increase your exercise.   Train with someone and make each other accountable.

Secret #6: Eat for the Right Reason
Emotional eating is one of the top reasons that people are overweight. It’s very important that you view food as fuel, not as an answer to deeper emotional needs. When food becomes more than just fuel, the pounds quickly add up. If you want to keep your weight under control, you’re going to have to eliminate emotional eating.  Food is a drug and will take over your body by changing your hormones.  Treat food like a drug relationship and know that it can take over your senses.  You control it..don’t let it control you.  i.e.  sugar!

Secret #7: Forget All-Or-Nothing
No one is perfect – not even you! There will be days when you eat more calories than you should have. There will also be days when you miss a workout. Don’t let small slipups send you into a tailspin of all-or-nothing sabotage. Simply get back to your healthy lifestyle rather than letting yourself backslide into your old habits.

Don’t be one of the many who skip these 7 secrets and instead return to life pre-weight loss. You worked hard to be where you are – you deserve to keep it.

NEED Diet Variety??  GO here >>> Simple and Great Vegan and Raw Recipes.

Sorry to break then news….no protein bar on the market is a good protein source!!!   Bars are just a convenient way to get extra calories.   A good protein source is food that’s void of other ingredients such as eggs, egg whites, chicken, beans, hemp protein, whey protein (not great), fish, turkey, lean meat..etc.     Notice I didn’t list soy protein, I’ll have to leave this to another discussion some other day.  Just know that any soy product that’s mass produced is a horrible source of protein (i.e. soy milk, soy burgers).

Listed Below is a popular so called ” Protein Bar”.

Ingredients: Soy Protein Isolate, Beet Juice Concentrate, Organic Brown Rice Syrup, Organic Evaporated Cane Juice, Palm Kernel Oil, Organic Rolled Oats, Unsweetened Chocolate, Cocoa, Organic Soy Protein Concentrate, Vegetable Glycerin, Natural Flavors, Organic Dry Roasted Almonds, Rice Starch, Cocoa Butter, Inulin (Chicory Extract), Organic Milled Flaxseed, Organic Oat Fiber, Organic Sunflower Oil, Soy Lecithin, Salt.

Lets do some analysis.  Oh, good old soy protein isolate…garbage.  Lets see where else there’s protein?  Organic dry roasted almonds…nope, consider this a fat and they are dry roasted so again…not a protein source but rather fiber and a fat.

There really isn’t any protein..a carb bar, yes.  Protein source no!  So, should you eat these?  Well, if you need to refuel on sugars and fiber then this may help but if you’re trying to get lean then replace with a green apple and handful of RAW NUTS.  If you are going to eat this then I recommend eating 1/4-1/2 only and drinking lots of water once a day.  I would skip this bar but it’s up to you.

Click on the banner below and check out their raw bars. Alot better for you.

Is it ok to eat “_____” when you’re on a diet?

I get this question all the time from clients and Fitbytes Insiders.  The foods listed below are the most common that I get asked about and I figured I’d give you my opinion .

Dairy Products: I could probably write for days on the dairy controversy whether milk products are necessary and are they bad for you.  Yet, I’m going to keep this to the weight loss arena.  Overall, milk does have calcium but really you could get your calcium through dark leafy vegetables, salmon and sardines plus a good calcium, magnesium , vitamin D complex.  I personally don’t drink milk and I mainly use nondairy beverages like hemp, coconut and almond milk.  I found through trial and error my freshman year of college that when I stopped the intake of milk my energy increased and I just felt so much better.   If you want to keep dairy in your  diet I suggest sticking to skim or 1%.  Throwing cheese (a pinch) on an omelet,chicken or turkey can make you feel less on a diet and less hungry .    I actually love to boil chicken and immediately once cooked add Mexican cheese and Trader Joes’ Traditional Salsa on top. Try it.  You may love it.    Overall, always stay away from cream, whole milk, soft cheese and ice cream if you want a flat stomach.  Remember that dairy products are high in sodium and can cause you to retain water.

Sports Drinks, Electrolyte Drinks etc:  these drinks are such a culprit from keeping you from reaching your weightloss goals.   Many people work out hard for an hour at the gym and before leaving will buy a sports drink that’s loaded with fructose, sucrose, sugar, aspartame or better yet the zero calorie chemical bombarded drink.  Please, do yourself a favor.  Unless your running a marathon then stick to good old spring water.  Save your calories for lean protein.

Protein Bars:  I wish I had a dollar for every time I ask people what they eat for protein and they tell me, a protein bar.  NOOO!!! you ate a candy bar.  No matter if its all natural, shoots of fireworks etc.. its just a bar with added whey, soy ( not a protein by the way), milk protein…..these are combined with sometimes all natural ingredients or even better yummy artificial ingredients.  Stick to clean protein based foods like egg whites ( my favorite) or an egg, chicken…you know the list.  Oh ya, protein bars and protein oatmeal packets go in the same arena…stay away.  Your actually better off just eating an all natural oat bar.  Also, there are a list of better choices for bars that I’ll post someday.  Just know that these bars are more of a raw product.

Banana:a small organic banana is fine to eat.  Many people out there are so stuck on the sugar kick that the”ll even tell you to stay away from fruit.  Just the opposite, 2-4 fruit a day is fine.  Stick with berries, green apples, grapefruit, sliced melon and even a small slightly green banana.  Bananas that are ready to turn are not so good for some with health issues due to their mucous causing properties.

So, theres a brief list of the foods that people ask me about.  What foods are you concerned about?  Comment below and ask.  Don’t be shy.

Don’t worry because unless you’re working out 2 plus hours a day, eat a strict diet which has no refined foods, dairy or under 1000 calories a day then most likely you won’t get them.  However, if you do want that lean, feminine look without lots of veins and ultra cuts then you still need a clean diet, lots of cardio and a calorie deficit that makes you feel a little hungry.  Yes, you heard right.  A complete body change requires a strict fitness regime and diet.  Of course, unless your genetically gifted then you’ll have to do a little more than cutting back on food.

However, look closer.  Most women who were able to get lean and right back into shape quickly  in their 20′s find it harder in their 30′s and early 40′s.  What happens?  They get skinny fat.  Skinny in some areas but still look overweight or not in great shapein other areas.  So, what does this have to do with lean arms?  Well, you need to just stick to getting lean and your arms will start to become lean.  Then just reshape them with certain exercises and there you go, lean arms.

My recommendation:

1-3 months of 5-6 days of a healthy lifestyle that incorporates:

1.  intense cardio: (hills, dancing, sprints, long runs or walks, speed rope, stairs, boxing, kickboxing)
2.  body weight and resistance exercises: (push ups, Plank on hands, assisted pull ups, rope, sledge hammer on tire , sand bags, climbing rope, gymnastics, power yoga, boxing bag work, incline sit ups, hanging leg raises (abs), medicine ball press lying down for triceps, tricep bench, assisted dips, band curls for 30-60 seconds, tricep kickbacks light weight 30-50 reps
3.  Diet:  try to eliminate dairy or at least limit to 1/day…take a multiple plus calcium complex.  Stay away from lots of oils, dressings and uncessary foods that will add extra calories.  Refrain from foods that are processed, high in sodium, contain white sugar and/or starches.  Drink lots of water, fill your plate with organic greens, fruits, small amounts of nuts, 1-2 small portions of carbs (brown rice, quinoa), 2-3 ounces of lean protein 2x/day.    Try juicing and adding a hemp protein meal in exchange of 1 meal.  I think an egg or egg whites are key to getting lean.

Note: even healthy foods have calories so try to figure out how many calories your body needs to reach your goal.  Safe bet would be for most a 1200-1600 calorie diet.

Oh ya, if you start looking like madonna then go grab a pizza or two. 

I actually don’t recommend any fat burning supplements. Will supplements help you lose weight?  Yes, there are some that can definitely assist you in increasing your metabolism i.e..green tea (pure), caffeine etc and others that are for a later topic…but to tell you the truth, unless you’re eating really clean i.e. lean protein, fresh fruit, veggies and complex carbohydrates, you might as well throw these supplements on the floor. 

Oh ya, watch your portion size! Just because you’re eating healthy, doesn’t mean calories don’t count.  Try eating small micro meals throughout the day and take a quick calorie count of each day for 2-3 days.

For quick supplement list try these:

• Pro-biotic multiple vitamin…metabolic processes
• CLA (conjugated linoleic acid)…great for weight loss
• Chromium Picolinate 200 mcg…sugar stabilizer
• Glut-amine…muscle repair and immunity
• Calcium Complex…strong bones
• Flax Oil or Fish Oil capsules…joints, PMS, hormone stabilizer
• Green Tea (must be organic/whole leaf)…metabolic accelerator

Garden Of Life FucoThin – 90 Softgels

Educate yourself with Raw Foods:

The Live Food Factor: The Comprehensive Guide to the Ultimate Diet for Body, Mind, Spirit & Planet

Raw Power! Building Strength and Muscle Naturally

People ask me all the time to give them a diet menu for breakfast.  So, here’s a quick list of 15 healthy and lean breafast choices to get and/or stay lean.   Increase the quantity if you need too.  However, it’s best to eat small frequent meals throughout the day.

• 2-3 egg whites/ 8 ounces protein smoothie
• 1/2 cup cottage cheese/cup of blueberries
• 1/2 cup organic oats/sliced fruit
• 1/2 cup oatmeal/crushed raw nuts/organic blueberries
• 1-2 cups organic fruit/2-3 slices all natural turkey bacon
• turkey or chicken breakfast sausages/slice eziekiel toast with almond butter
• low fat greek yogurt/organic granola/small fruit
• slice eziekiel toast with almond butter and sliced banana
• 1 cup Natures Path bran flakes cereal/sliced fruit
• hard boiled egg/8 ounces fresh squeezed orange juice/1 cup Greek yogurt
• veggie drink (spinach, kale, carrot), slice eziekiel toast with 1 tsp earth balance butter
• hand full raw almonds or nuts, veggie drink (see above)or protein smoothie, organic oatmeal bar
• 1/2 cup oat bran, grapefruit with agave sweetener
• 2-3 ounces salmon, sliced melon
• 1/2 cup organic oatmeal with crushed raw almonds or flax, sliced banana and berries

Well, I hope this gives you some ideas of “get lean” breakfast ideas.  Do you have to always eat all these types of foods.  No, you can eat your standard cheerios, waffles, etc…but you must watch your calories.  Plus, like I have voiced in most of my diet blogs, ” It all depends on your goals!”.   If you want to get real lean, then you’ll have to sacrifice not eating processed baked goods and most foods that are high in sugar,fat and salt. You can get healthy, lean and fit by making smart choices.

Please note: protein bars are not a source of quality protein but just a glorified candy bar.  Your better off with an all natural oat or nut bar.

15 Lean Lunch Ideas.

Please give me some of your favorite “get lean” breakfast samples.  I’d like to see them.

Menu:

• All Natural Turkey Sandwhich   vs  Processed Turkey Sandwich
• Organic Apple vs Pesticide Apple
• Vitamin Water vs Same

Whole Foods Total Cost of Lunch  $ 4.75

Cost of Sandwich From Whole Foods $2.44:

In Store Farm Fresh Baked Turkey  $10.99 lb.    So $10.99/16 ounces = $.69 per ounce .   Lets use 2 ouncessince that’s what your local sandwich chain would use.     2 x $.69=  $1.30

Eziekiel Bread $ 3.99 loaf.  So 1 slice = $3.99/20 slices = $.20 per slice.  Lets use 2 slices. However, you could make an open face sandwich for less calories with almost the same nutrition.  2 x $.20= $.40

Organic Spinach $ 3.69 a bag.  So 1 spinach leaf = $ 3.69/89 leaves aprox = $ .04 leaf.  Lets use 5 slices instead of lettuce which has minimal nutritional value.   5 x $ .04 = $ .20

Organic Avocado $ 2.49 avocado.  So 1 slice avocado = $2.49/15 thin slices = $ .17 slice.  Lets use 1 slice since its got alot of taste. 1 slice = $ .17 cents

 Whole Foods 365 brand  Organic Honey Mustard $ 2.99 bottle.  So 1 tsp = $ 2.99/50 = $.06 tsp.  Lets use 2 tsp (1 tbsp).  $ .12

Organic Tomato  $ 2.49 lb. 1 tomato = $2.49/3 tomatoes = $.83.   Lets use 2 thin slices which will be approx. $ .25

 Cost of Organic Apple  $.72

Cost of Vitamin Water $ 1.59

Grand Total: 4.75

Local Chain Total Cost of Lunch $ 6.67

Average Cost for 6 inch sandwhich      $ 3.99

Note: processed turkey, pesticide veggies, refined wheat bread (NOT wheat just colored brown, thats all it is.  So, don’t think it is really healthier because honestly it’s NOT.  Lettuce which is just water and usually honey mustard is loaded with chemicals and mayo.

Average cost of apple    $ .99

Average cost of Vitamin Water $ 1.69 

Grand Total: $6.67

Summary:  First, preparing your own food pays off.  Secondly, you can’t really compare the nutrition value since the whole foods sandwich is void of chemicals and is packed with  more fiber and nutrients. 
So, before you think eating healthy is expensive.  Think again.

Some more tips:

• buy frozen organic veggies
• buy only the necessities and the store brand ( Trader Joe’s, 365 whole foods brand)
• buy in quantity and look for sales, coupons etc
• buy all your cleaning supplies, etc…at a bargain store i.e. BJs
• Alot of the wholesale clubs are carrying organic brands.  Remember to read labels.  Organic means nothing in terms of fat or sometimes isn’t really organic.