Fitness with Flavor

Trying to lose weight and get healthy means making different choices, most of which after time become second nature but at first take conscious thought.  Here are some changes you can embrace now that will be easy choices to make down the road…a ‘no brainer’ if you will.

1 Choose Whole Grain every time. Whole grain pastas, whole grain bread choices, wheat over white every time!  You will find these choices have more texture, they are more filling, satisfying and certainly better for your body.  Avoid any product with Enriched White Flour.  Some favorites:  Quinoa (a grain, available at Costco, cooks like rice), Whole Wheat Tortillas for those Mexican nights, Whole Grain Sandwich Thins and Whole Grain Israeli Cous Cous.  These are all great alternatives to white rice, white bread and flour tortillas and it’s a quick, easy change.

2 Lose the sugar! Sodas are terrible for us, full of sugars and other chemicals our bodies don’t need and can’t fully process.  If you must have a soda with your lunch limit it to just that one time a day and make it a sugar-free version.  Cutting back on these slowly will allow your blood sugar levels to adjust and you will crave them less and less.  It may even save you a few dollars to choose water over soda!  For coffee lovers, try a sweetener alternative like Splenda or Liquid Blue Agave (Costco carries this too) is a nice, natural alternative that also tastes great.

3 Increase your protein intake. Filling up on chips, fries, noodles, candy or any other snack takes a while to satisfy and is not going to keep you full for long.  Add protein to fill you up, give your body something ‘real’ to process and satisfy the hunger craving.  Add Peanut Butter to celery or an apple in the afternoon for a filling snack.  Add chicken or shrimp to whole grain tortillas with a little bit of melted cheese for a mid-day nacho feast.  (skip the sour cream and go easy on the cheese) A cool slice of fresh Avacado would make this creamy and add some good fats to your day.  When in doubt or lacking time and space, grab a protein bar (watch the labels for high sugar content on some).  Protein bars are a good way to curb hunger until you can get to a time/place for a real meal.  Don’t replace actual meals with bars, your body deserves more!

4 Keep it FRESH! Getting away from processed foods can be tricky.  We think they are so convenient, they save us time, they are cheaper than fresh.  Realistically, they may save a few minutes but what else are you sacrificing?  It’s very quick and easy to grill a breast of chicken, chop it up on a bed of fresh greens and top it with nuts, goat cheese, cucumber, tomato, onion, peppers or anything else you love.  Plus, if you make extra you can put it in a container and have a quick lunch or snack the next day.  Check out our vinaigrette recipes for healthy salad dressing alternatives, these can double as marinates for your meats and vegetables, the grill loves them!

Sauteed Yellow Squash

Red Onion

Roasted Garlic

Fresh Tomato

Peppers

Manchego Cheese

Manchego (officially Queso Manchego) is a cheese made in the La Mancha region of Spain from the milk of sheep of the Manchega breed, which is aged for between 60 days and two years.

Eggs, sunny side up

If there’s one thing we’ve learned from the DeMarco Fit philosophy is that protein is very important in our diets.  In fact, to take in .5 -1 gram of protein for every pound of body weight (for women or 2-3 grams for men) is not an easy task!

Peanut butter is a good source of protien with about 7 grams per 2 Tbsps.  Proteins not only support our muscle development and growth but help us to feel full and satisfied.

Are you famished between meals and need a quick snack?  Top a rice cake with peanut butter or dip apple slices into peanut butter.  You will be full, your ‘machine’ will be fueled and you’ll be happy until meal time!

Ingredients:

12 ounces fresh or frozen soybeans

1 tablespoon 7 spice mix

Juice of one lemon

1 tablespoon honey or blue agave

½ ounce mint leaves, or about 10 small leaves

½ teaspoon fresh grated ginger

1 tablespoon roasted garlic

1 tablespoon rice wine vinegar

Grilled Romaine with Fig-Sherry Molasses

For the Salad:

1 head Romaine Lettuce

Extra Virgin Olive Oil, for brushing</span>

Blue cheese (garnish)

For the Vinaigrette:

2 to 3 cups

1/4 cup sherry vinegar

2 tablespoons olive oil

2 cups sherry wine

1/4 cup fresh or dried figs, roughly chopped

1 cup water

1 ounce orange or lime juice

1/4 teaspoon cinnamon

1 teaspoon cocoa powder, dutch processed

1/4 teaspoon black pepper

1/4 sea salt

1/8 teaspoon cumin

Combine all molasses ingredients in saucepan over high heat, until reaching a boil. Reduce heat and simmer 25-30 minutes, stirring to avoid burning. Continue cooking down to a thick consistency.
For the salad, brush romaine head with olive oil and place on grill, turning when edges of romaine char slightly. Once all sides of Romaines are grilled. Remove from heat. Sever with a drizzle of Fig-Sherry Molasses and sprinkle of blue cheese.

Banana Split: 1 banana, skim milk, 1/2 scoop of chocolate whey protein, 1/2 scoop of vanilla whey protein and fresh strawberries

Peach Cobbler:  fresh peaches, skim milk, cinnamon, graham crackers and vanilla whey protein

Orange Creamsicle:  orange juice, vanilla whey protein and 1/2 banana

Berry Bonanza: fresh strawberries and blueberries, strawberry whey protein and skim milk

Peanut Butter Cup:  1 T Peanut Butter, chocolate whey protein and skim milk

Oreo cookie: skim milk, 1/2/ scoop vanilla whey protein, 1/2 scoop chocolate and 4 oreos

PB&J: fresh strawberries, strawberry whey powder, skim milk and peanut butter

Strawberry Banana Blast: fresh strawberries, 1 banana, orange juice and ice

Peach Passion:  orange juice, fresh peaches, 1 banana blended with ice

Ginger Power: diced ginger, mango, honey banana and apple juice blended with ice

Berrylicious: Strawberries, blueberries, cranberry juice and ice

Mango Madness:  fresh diced mango, 1/2 banana, apple juice and ice

Blueberry Fool:  blueberries, mangoes and bananas blended with apple and cranberry juice