5 Dieting Mistakes

Mistake #1: Forgetting Liquid Calories

It’s easy to forget that the things you drink have calories—some more than you’d think. In fact, some beverages have more calories than an entire plate of food.

It is estimated that around 20 percent of your daily calories come from what you drink. So as you drink your juice with breakfast, rehydrate with a sports drink at the gym, or drink a glass of wine at dinner, think about the calories you’re adding.

For calories’ sake, it’s best to avoid sodas, sweetened or flavored coffee drinks, sweet tea, and smoothies. Replace these high-calorie drinks with water, skim milk, and unsweetened herbal tea. If you want an little sweetness withouth the calories, try a low calorie natural sweetener likestevia or monk fruit.

Mistake #2 Meal Skipping

Many dieters think they’ll cut their calorie intake by skipping a meal, usually breakfast.

But this is a mistake.

Research has shown that those who skip breakfast actually weigh more than those who eat three meals a day. Skipping a meal usually causes you to eat more calories during the day because you will end up eating even more food later in the day because you’re so hungry.

So aim to eat five (or more) meals a day. A healthy breakfast that will keep you feeling full all morning contains protein and fiber. An example would be whole grain toast and an egg.

Mistake #3: Oversized Portions

Just because restaurants load your plate with a large portion of food doesn’t mean you should eat that much as a normal meal. Ever wonder why a frozen Lean Cuisine, Smart One, or other “healthy” branded lunch or dinner is the size it is? That’s fairly close to what a healthy meal size should be.

Remember that your stomach, like your heart, is the size of your fist. I don’t think you could fit much food into your fist? …unless you stretch it out. And contrary to what mama taught you as a child, you don’t have to eat all the food in front of you.

To eat a little less, use smaller plates and eat slower so your brain can tell you when you’re full. Also, remember that portion control also applies to healthy foods, as they, too, contain calories.

Mistake #4: Eating Without Thinking

It happens to everyone. You’re tired after a long day and you just want to veg in front of the television or read a good book. Unfortunately, mindlessly eating is often involved. You may think that since it’s not on a plate it doesn’t matter, but every bite you take counts.

When it comes to a successful diet, make rules for appropriate times to eat. And don’t always feel the need to eat when relaxing. Try sipping on water or tea.

Mistake #5: Eliminating All Treats

Dieters often become overzealous in their plan and completely rid their lives of chips, sweets and other snacks.

This commitment may last a while until you can’t tolerate it any longer and you overindulge on what you deprived yourself of.
A better plan is to allow yourself a treat every once in a while. Remember the 80/20 rule?

Remember that everyone makes mistakes, but be smart and don’t let these common pitfalls keep your from meeting your weight loss goals.

Reach your fitness potential faster by coupling a good diet with a challenging exercise program. I’m here to motivate, instruct, teach  and encourage you to reach your goal.

Gymkitchen: Chicken Swiss Spinach Wrap Recipe (under 300 calories)

Here’s an extremely easy pressure cooker meal that’s full of protein & vitamins K, A, B2 & B6…minerals like potassium, iron, calcium, and more. Let’s call it a superfood wrap!!! I’ve saved this recipe in MyFitnesspal for you. Just search for it in the food database to easily add it to your food journal : )

Chicken Swiss Spinach Wrap
Here's an extremely easy pressure cooker meal that's full of protein & vitamins K, A, B2 & B6...minerals like potassium, iron, calcium, and more. Let's call it a superfood wrap!!!
Servings Prep Time
6 people 5 minutes
Cook Time
20 minutes
Servings Prep Time
6 people 5 minutes
Cook Time
20 minutes
Chicken Swiss Spinach Wrap
Here's an extremely easy pressure cooker meal that's full of protein & vitamins K, A, B2 & B6...minerals like potassium, iron, calcium, and more. Let's call it a superfood wrap!!!
Servings Prep Time
6 people 5 minutes
Cook Time
20 minutes
Servings Prep Time
6 people 5 minutes
Cook Time
20 minutes
Ingredients
Servings: people
Instructions
  1. To the pressure cooker add: 2 tablespoons of basting oil
  2. 12g (or two breasts) of frozen, raw chicken breast
  3. 510g (or 24 cups) of raw spinach
  4. Close the pressure cooker, and set the function to "meat" and 20 minutes.
  5. Cut each of the 3 P28 high protein wraps in half. Then set aside.
  6. Layer each halved sheet with 1 slice of swiss cheese.
  7. After the pressure cooker has cooked the contents for 20 minutes and depressurized, distribute the contents (i.e. wrap filling) evenly onto 1/2 of each P28 high protein wrap sheet
  8. Wrap each wrap and enjoy! Happy #gymkitchen eating!
Recipe Notes

Chicken Swiss Spinach Wrap oh fitness llc recipe nutrition

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GymKitchen: Creamy Coconut & Roasted Red Pepper Soup

Here’s a simple soup recipe using only fresh ingredients. Soup that’s made fresh is so much more nutritious and delicious than soup from a can. This soup has a full days supply of vitamin C! This recipe is already saved at MyFitnessPal.com for you. Just search the recipe name in the food database to add it to easily your food diary.

Creamy Coconut & Roasted Red Pepper Soup

Creamy Coconut & Roasted Red Pepper Soup

Creamy Coconut & Roasted Red Pepper Soup
Here’s a simple soup recipe using only fresh ingredients. Soup that’s made fresh is so much more nutritious and delicious than soup from a can. This soup has a full days supply of vitamin C! This recipe is already saved at MyFitnessPal.com for you. Just search the recipe name in the food database to add it to easily your food diary.
Servings
4 people
Cook Time Passive Time
15 minutes 15 minutes
Servings
4 people
Cook Time Passive Time
15 minutes 15 minutes
Creamy Coconut & Roasted Red Pepper Soup
Here’s a simple soup recipe using only fresh ingredients. Soup that’s made fresh is so much more nutritious and delicious than soup from a can. This soup has a full days supply of vitamin C! This recipe is already saved at MyFitnessPal.com for you. Just search the recipe name in the food database to add it to easily your food diary.
Servings
4 people
Cook Time Passive Time
15 minutes 15 minutes
Servings
4 people
Cook Time Passive Time
15 minutes 15 minutes
Ingredients
Servings: people
Instructions
  1. Roast the bell peppers on a grill pan. Let them get really blackened. Place in a closed paper bag for 15 minutes. Peel off the skin, remove the seeds and stem.
  2. Transfer the roasted peppers and the remaining ingredients in a high speed blender or food processor. Blend until smooth then heat on the stove. It’s really delicious chilled, too. Garnish with a Tablespoon of coconut milk and chopped parsley if you'd like. Plus toss in your favorite lean protein for an extra protein power punch. Happy #gymkitchen eating!
Recipe Notes

Creamy Coconut & Roasted Red Pepper Soup Oh Fitness LLC recipe

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GymKitchen: Fennel, Celery, and Green Apple Slaw Recipe

Here’s a light and refreshing salad that’s filled with healthy fiber. Fresh tarragon, fennel and lemon juice lend vibrant flavors, eliminating the need for fattening, store bought salad dressing. Serve alongside a portion of lean protein for the perfect, fitness approved meal. I’ve already saved this recipe in the MyFitnessPal search database for you. Just type in the recipe name above.

Fennel, Celery, and Green Apple Slaw

Fennel, Celery, and Green Apple Slaw

GymKitchen: Fennel, Celery, and Green Apple Slaw Recipe
Here’s a light and refreshing salad that’s filled with healthy fiber. Fresh tarragon, fennel and lemon juice lend vibrant flavors, eliminating the need for fattening, store bought salad dressing.
Servings Prep Time
2 people 10 minutes
Servings Prep Time
2 people 10 minutes
GymKitchen: Fennel, Celery, and Green Apple Slaw Recipe
Here’s a light and refreshing salad that’s filled with healthy fiber. Fresh tarragon, fennel and lemon juice lend vibrant flavors, eliminating the need for fattening, store bought salad dressing.
Servings Prep Time
2 people 10 minutes
Servings Prep Time
2 people 10 minutes
Ingredients
Servings: people
Instructions
  1. In a small bowl combine the oil, vinegar, tarragon, lemon juice and zest. Set aside.
  2. Using a mandolin slicer on the thinnest setting, thinly slice the celery, fennel bulb and green apple. Place in a medium bowl.
  3. Chop the celery leaves and fennel fronds and add to the bowl.
  4. Toss the salad with the dressing and enjoy!
Recipe Notes

Fennelelery and green apple slaw oh fitness llc recipe nutrition

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The Gabriel Method …is that why you’re stuck?

“Whether you think you can or think you can’t, you’re right.” -Henry Ford

If your scale won’t budge, then this story is for you.

Jon Gabriel was stuck.

At nearly 410 pounds, he had tried every diet imaginable – with no luck.

No matter what approach he took to lose weight, his body would fight him, and he would inevitably end up heavier than before.

Then one day he had a light bulb-over-the-head “ah-hah” moment: His body wanted to be fat, and as long as it wanted to be fat, there was nothing he could do to lose weight.

If you’ve struggled for any length of time with weight loss, then you know the frustration that Gabriel felt in that moment. He was at war with his body.

In the two years following Gabriel’s “ah-hah” moment, he lost over 220 pounds naturally, without surgery. His incredible journey is recounted in his book “The Gabriel Method“.

One of the key components to his success was that he identified and addressed the mental and emotional reasons that his body felt safe being overweight. Once these issues were eliminated, the weight began to fall off.

The Real Reason You Can’t Lose Weight

According to Gabriel, your body wants to be fat anytime it decides that being fat is the best way to keep you safe. Once your body understands that being lean is the best way to keep you safe, your body will want to be lean and the weight will fall off.

This all ties into our survival instincts to protect us from starvation, freezing to death or being eaten.

In our modern world you have different worries than being chased by a lion in Paleo times, but even modern stress about paying your bills create the exact same chemical signals that are produced when you are starving or freezing. This convinces your body that you need to be fat in order to be safe.

When you approach weight loss from the outside in, you overlook mental and emotional threats that can confuse your body into thinking that being fat can help keep you safe.

Here are four threats that may be affecting you:

1. Fear of Scarcity: When you spend your time in fear that you don’t have enough money then you send a message to your body that resources are limited. The only resource that your body recognizes is food – and storing fat is how your body saves up.

2. Emotional Obesity: At a subconscious level you may have the association that being fat makes you feel safer, or that it is serving another emotional need. In this case your body is simply trying to protect you; it is making you feel safer emotionally.

3. Mental Starvation: Though your body only recognizes physical starvation, you can also be suffering from emotional or mental starvation.

This could be a desire for love, joy, fun, intimacy, or a deeper spiritual connection. Any mental or emotional longing can send the same chemical signals in your brain that physical starvation causes.

4. Dysfunctional Beliefs: If you believe that you were meant to be fat, or deserve to be fat, or if you view weight loss as impossible, then your body will obey by refusing to lose weight. Change your dysfunctional beliefs first and then weight loss will become simple.

Exercise was a big part of Gabriel’s remarkable weight loss journey. Once he broke through the mental and emotional reasons for his obesity, his body craved activity.

Are you ready to begin your weight loss journey? I’m here to help.

Contact me to get started on a program that will transform your life forever – just like Gabriel did. You can start right now!

GymKitchen: Taco Egg Muffins

Egg muffins are a wonderful, protein-packed, on-the-go meal that are easy to make on the weekend for quick meals all week long. This version of egg muffins takes all of the delicious flavors of taco night and packs it into a guilt-free, low carb meal. Reach for one of these Taco Egg Muffins instead of a high carbohydrate snack and watch how quickly your body begins to transform. This recipe is saved in the MyFitnessPal food database for you!

Taco Egg Muffins oh fitness llc recipe

GymKitchen: Taco Egg Muffins
Fiesta breakfast in your mouth!
Servings Prep Time
6 people 10 minutes
Cook Time
20 minutes
Servings Prep Time
6 people 10 minutes
Cook Time
20 minutes
GymKitchen: Taco Egg Muffins
Fiesta breakfast in your mouth!
Servings Prep Time
6 people 10 minutes
Cook Time
20 minutes
Servings Prep Time
6 people 10 minutes
Cook Time
20 minutes
Ingredients
Servings: people
Instructions
  1. Preheat oven to 350 degrees F. Line 12 muffin tins with paper liners.
  2. In a skillet brown the meat over medium heat. Add in the taco seasoning. Remove from heat and drain. Set aside to cool.
  3. In a bowl, mix up the eggs, add the browned, cooled, seasoned meat, chopped green onions, sliced olives and chopped tomato. Fill 6 muffin tins.
  4. Bake for 20-22 minutes, or until the egg is fully set. Happy #GymKitchen eating!
Recipe Notes

Taco Egg Muffins oh fitness llc recipe nutrition

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Flat Tummy Myths Busted! 1-2-3 Steps to Tight Abs!

Myth #1: Do extra crunches to flatten your abs.

Excessive crunches aren’t the answer for tight abs. In order to achieve a toned look you’ll have to focus on burning off the layer of fat that is covering up your tummy.

  • Tip: Don’t obsess about crunches – instead focus on fat burning.

Myth #2: Take diet pills to speed results.

I know it’s so tempting! The ads make compelling claims about the power of popping a pill, but don’t fall for it. There is no ‘magic pill’. If there were, Oprah would have bought them all. She said so herself! Diet pills are more likely to burn through your pocketbook than to slim you down.

  • Tip: Don’t pop a pill – instead burn calories with intense exercise.

Myth #3: Avoid ALL carbohydrates in order to achieve tight abs.
Carbohydrates have been given a bad rap, which is unfortunate because you can (and should) eat carbs while slimming down. The key is to stick with whole grains like plain oatmeal and quinoa while avoiding processed and refined flours and sugars. Plus, timing is everything.

  • Tip: Don’t give up all carbohydrates – instead stick with wholesome, fiber packed carbs.

Here’s How To Really Get What You Want to See!!!

Step One: No more junk.
The best way to do this is by purging your kitchen. Throw out the sugary, processed and bad fat-filled foods. If you don’t think you can, I’ll come & perform this kitchen makeover for you. I won’t feel bad about it either!!!  You could also have a friend or family member do it. Once the junk has been cleared out, don’t buy any more of it. Remember that your beach-ready abs depend on what you eat – don’t eat junk!

Step Two: Eat whole foods.
Replace the junk food in your life with plenty of the following: cooked and raw vegetables, fresh fruits, whole grains, moderate amounts of seeds and nuts, lean meats and/or dairy. Vegan pho meat products are great too, but watch out for the sodium. Clean eating really is that simple.

Step Three: Train with me.
This is the most obvious step. You’re ready to get into great shape and I’m in a unique position to make that happen for you. Contact me to get started on an exercise plan that will get you those amazing abs. Or start online with just your nutrition right now! You can’t stay where you are. You’ve got to start somewhere.

3 – Ingredient Simple Green Smoothie

You only need 3 ingredients for this simple green smoothie. It’s that simple. Happy #gymkitchen eating!

3 - Ingredient Simple Green Smoothie
You only need 3 ingredients for this simple green smoothie. It's that simple.
Servings Prep Time
1 person 3 minutes
Servings Prep Time
1 person 3 minutes
3 - Ingredient Simple Green Smoothie
You only need 3 ingredients for this simple green smoothie. It's that simple.
Servings Prep Time
1 person 3 minutes
Servings Prep Time
1 person 3 minutes
Ingredients
Servings: person
Instructions
  1. Add all 3 ingredients to your Vitamix, Nutribullet or other blender type, and mix until smooth.
  2. Drink up!
Recipe Notes

3 Ingredient Simple Green Smoothie Oh fitness llc recipe nutrition facts

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GymKitchen: Slow Cooker Chicken Breast with Figs and Squash

A slow cooker or pressure cooker is a wonderful tool to prepare meals of protein and vegetables with very little labor. I have both! Most slow or pressure cooker recipes simply require that you chop and gather all of the ingredients into the cooker, and then the food cooks while you relax. The chicken and squash in this recipe turn out deliciously moist and flavorful. And yes! This recipe is saved in in the MyFitnessPal.com food database for you!

Slow Cooker/Pressure Cooker Chicken Breast with Figs and Squash
The chicken and squash in this recipe turn out deliciously moist and flavorful. And yes! This recipe is saved in in the MyFitnessPal.com food database for you!
Servings Prep Time
6 people 10 minutes
Cook Time
20 minutes
Servings Prep Time
6 people 10 minutes
Cook Time
20 minutes
Slow Cooker/Pressure Cooker Chicken Breast with Figs and Squash
The chicken and squash in this recipe turn out deliciously moist and flavorful. And yes! This recipe is saved in in the MyFitnessPal.com food database for you!
Servings Prep Time
6 people 10 minutes
Cook Time
20 minutes
Servings Prep Time
6 people 10 minutes
Cook Time
20 minutes
Ingredients
Servings: people
Instructions
  1. In a large skillet place the olive oil over medium heat. Add the onions and garlic and sauté for 5 minutes. Rinse the chicken and pat dry. Season lightly pepper (if desired). Add to the skillet, browning each side for about 5 minutes. Transfer the contents of the skillet to your slow cooker or pressure cooker and top with the remaining ingredients. NOTE: Most slow cookers have a high setting which allows you to sear or brown each side directly in it. Alternately, skip step 1-3 if you're using a pressure cooker & just place all ingredients into it.) Cook on low for 6 hours in a slow cooker. OR Cook for 20 minutes in a pressure cooker.
Recipe Notes

Slow Cooker  Pressure Cooker Chicken Breast with Figs and Squash Oh Fitness LLC recipe nutrition

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GymKitchen: Grilled Steak & Potato with Roasted Peppers Recipe

If you’re looking for a healthy meat & potatoes dinner, look no further. The grilled steak and Potato is here! The roasted bell peppers are right by it’s side. : )

As usual, I’ve got this recipe saved in MyFitnessPal for you already!

Grilled Steak & Potato with Roasted Peppers
If you're looking for a healthy meat & potatoes dinner, look no further. The grilled steak and Potato is here! The roasted bell peppers are right by it's side.
Servings Prep Time
6 people 10
Cook Time Passive Time
57 10
Servings Prep Time
6 people 10
Cook Time Passive Time
57 10
Grilled Steak & Potato with Roasted Peppers
If you're looking for a healthy meat & potatoes dinner, look no further. The grilled steak and Potato is here! The roasted bell peppers are right by it's side.
Servings Prep Time
6 people 10
Cook Time Passive Time
57 10
Servings Prep Time
6 people 10
Cook Time Passive Time
57 10
Ingredients
Servings: people
Instructions
  1. For the Steak Preheat your stove top griddle or separate griller to high heat. Be sure to lightly spray it with olive oil first. Score your steak by using a knife to slice small slits into the meat on both sides in a diamond shaped pattern. Add 1 1/2 teaspoons of Mrs. Dash Steak Grilling Seasoning the the meat, and rub it all over. Add the meat to the grill, and let it create a "sizzling" sound for about 3 minutes, then flip over to the other size, and repeat. After each side of the steak is seared with dark brown or black areas on each side, take the meat off the griddle & turn it down to low. Place the meat back on the turned down griller, and cook for another 3 minutes on each side or until desired doneness. Remove from the griddle, and let stand for 10 minutes. Separate into 6 equal servings, and set aside for plating.
  2. For the Potatoes NOTE: You can have the potatoes & peppers in the oven at the same time. Preheat oven to 400 degrees. Slice each sweet potato into steak fry sizes or keep them whole. If you keep them whole, pierce them all over with a fork. Place all potatoes on a baking sheet, and bake for 45 minutes or until tender. Be sure to pull out the baking sheet half way through, and either flip over the potatoes or mix around the fries, then slide them back in to finish baking rest of the time. Separate into 6 equal servings, and set aside for plating.
  3. For the Peppers NOTE: You can have the potatoes & peppers in the oven at the same time Slice the peppers into long strips. Place onto a baking sheet. Roast in the oven for 20 minutes. Turn, and then roast for another 20 minutes. Separate into 6 equal servings, and set aside for plating.
Recipe Notes

Grilled Steak and potato with Roasted Peppers nutrition Oh Fitness LLC

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