KLOVE's New You In 52
Nutritionist/Weight Loss Specialist Christine Avanti and Fitness Expert/P90X creator Tony Horton are teaming up with KLOVE for 2010 to shape a New You In 52. |
March 5, 2010
Making You Look Mahvelous
Acai-Blueberry Anti-Aging Smoothie Give your skin some antioxidant power from two of the world's most potent superfruits. As always I designed this as a nutrient-balanced meal replacement on its own. 398 calories, 28 g Protein, 45 g Carbs, 12 g fat |
February 26, 2010
Final Tip for Healthy Heart Month
One last tip for heart month. Probably the single biggest problem for your heart is SATURATED FAT. This basically means fat from an animal - most of us get saturated fats from the grease and oil in fast food. However a study published in JAMA (the Journal of the American Medical Association) found that protein and UNsaturated fats can positively affect blood pressure and may reduce the risk of heart disease. For you that means eat white meat chicken - which is a very lean protein - instead of beef and use olive oil - the best unsaturated fat.
So if you are driving home and thinking about stopping at Taco Bell, remember your heart. You can either order the chicken items from the Fresca menu or you can do one better - you can make my amazing 10-Minute Chicken Tacos at home. You'll feel fortunate that this fantastic flavorful fun food will feed your family full fast. No foolin'!
This one is from Skinny Chicks Don't Eat Salads. I like grilling the tortillas directly on my gas burners in 2 or 3 minutes to give you that crispy-chewy goodness. 377 calories, 28 g Protein, 50 g Carbs, 9 g fat (2 tacos) |
February 19, 2010
Eating To Reduce The Risk of Heart Disease
February is National Heart Month, so here's another little comfort food that will comfort your heart as well.
Gooey But Guiltless Grilled Cheese With Roma Tomatoes and Fresh Oregano Another from my forthcoming Haute & Healthy collection. Gooey is good but usually means not good for you. Here you get both. 335 calories, 48 g Carbs, 24 g Protein, 5 g fat |
EATING TO REDUCE THE RISK OF HEART DISEASE
New findings from the Mayo study, which were published in the European Heart Journal, suggest that reducing heart risk requires increasing the percentage of lean muscle mass at the expense of body fat.
Eating a healthy diet is important in reducing body fat, too, but Mayo Clinic researchers observe that if you only restrict calories, you risk losing an equal amount of body fat and lean muscle tissue and thus you could end up weighing less without significantly reducing the percentage of body fat.
The best way to avoid this is by consuming a diet that is a healthful balance of proteins, carbs and fats. Beware of extreme calorie restriction or low carb diets…they usually cause muscle breakdown. As the above referenced study indicates….it’s dangerous to lose weight at the expense of losing lean muscle tissue.
So what should you eat? It’s as simple as a sandwich…(above).
February 12, 2010
Heart Healthy Valentine's
February is National Heart Month, so let’s be good to our hearts this Valentine’s day.
Gluten-Free Chocolate Raspberry Brownies From my forthcoming Haute & Healthy collection. Valentine's was never this healthy or gooey. How sweet thou art. 139 calories, 25 g Carbs, 3 g Protein, 5 g fat (per 3 oz. brownie!!) |
Heart Healthy Valentine’s Day Dinner
1) Lean protein such as grilled beef tenderloin (the leanest cut of beef).
2) Quinoa with artichoke hearts and fresh parsley. Quinoa is a staple of the ancient Incas and means “the mother grain”. It’s high in iron and loaded with fiber (4 gm per ½ cup).
3) A small glass of seltzer water with a splash of pomegranate juice and twist of lime. This is better for you than diet soda or champagne and much more romantic looking to the eye when poured into a wine or champagne glass.
4) Chocolate raspberry brownies. These are my newest creation and are beyond blissful…they are chewy, gooey, chocolately with a unique burst of tart raspberry…so unique and heart healthy.
Enjoy and have a blessed Valentine’s Day!
February 4, 2010
Are you losing weight or body fat?
BMI vs. Body Fat Percentage
New findings from a Mayo Clinic study, which were published in November in the European Heart Journal, suggest that reducing heart risk requires increasing the percentage of lean muscle mass at the expense of body fat.
Eating a healthy diet is important in reducing body fat, too, but Mayo Clinic researchers observe that if you only restrict calories, you risk losing an equal amount of body fat and lean muscle tissue and thus you could end up weighing less without significantly reducing the percentage of body fat.
TRANSLATION: You don't want to do this! You want to get rid of fat and KEEP muscle.
High body fat among normal-weight men and women is associated elevated blood sugar and blood pressure precursors to diabetes and cardiovascular disease.
The research suggests that body mass index, or BMI, the tool doctors and researchers often use to determine whether a person is obese, may fall short in some cases as an indicator of good health.
BMI is obtained by dividing your weight in kilograms by your height in meters squared. People with a BMI between 18.5 and 24.9—are considered to be normal weight under government guidelines. A BMI of 30 or higher indicates obesity, while people in the range from 25 to 29.9 are considered overweight. This has generated controversy because many people who exercise regularly and are considered fit have BMIs above 25.
A body fat percentage test is a far more accurate indicator to lean body tissue verses fat tissue. Experts are undecided on what defines a healthy body fat percentage however; 21-32% for women and 8-19% for men are considered “normal.” There are several different body fat tests to choose from: bioelectrical impedance, skin-fold and body fat scales.
MY BOTTOM LINE: Eat smart for HEALTHY WEIGHT LOSS and you will lose FAT while KEEPING MUSCLE. It really is all in the food. Now that I've said that...
February 4, 2010 This is a great stand-in for a balanced meal at any Super Bowl party!
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January 29, 2010
New Science Behind Sustained Weight Loss!
We are now into week three of our new year new you…and you’ve probably lost a few pounds already…but how can you keep it off?
Lessons from the National Weight Control Registry
The NWCR is our nation’s largest investigation of successful long-term weight loss. Tracking over 5,000 people who have sustained a significant weight loss.
So what works best for the majority of folks?
According to recent research by the NWCR:
*98 percent modified their food intake in some way to lose weight.
Although there was a wide variety in how people maintained their weight loss, most folks consumed a low calorie, low-fat diet with high levels of activity.
October 2009 a study published in the Annals of Behavior Medicine showed that weight loss maintainers were:
1) More physically active (workout a minimum of 30 minutes 3 days per week.
2) Showed more dietary restraint (choose fresh sustainable foods over processed foods)
3) Controlled environmental factors like high-fat foods at home (avoiding animal fats and choosing unsaturated fats such as nuts, seeds, avocado, olives, and vegetable oils over animal derived fats such as butter and full fat dairy foods)
FOOD SWAP FRIDAY Jan 29, 2010 KLOVE listener Jessie Bonebrake submitted the following recipe for me to do one of my famous food swaps. Thanks Jessie for being such a good sport, you will receive a copy of my book, Skinny Chicks Don't Eat Salads (Rodale) so you too can become a Skinny Chick. Jessie’s version Tortilla Chip Chicken Enchiladas
Christine’s Food Swap version of Tortilla Chip Chicken Enchiladas
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