Weightlifting Is Better For Your Heart

July 15th, 2019 by Debbie Martilotta

Strength training is better than cardio for reducing dangerous fat in the heart to protect against cardiovascular disease, according to a recent study conducted at Copenhagen University Hospital in Denmark.

The researchers wrote in the journal JAMA Cardiology: Overall, our results suggest that resistance training may be superior to endurance training as resistance training reduced pericardial adipose tissue and improved fitness and strength, while endurance training only improved fitness.

The team found that a type of heart fat called pericardial adipose tissue was reduced among participants who did weighted exercises such as lunges with dumbbells or weighted push-ups, but not among those who did endurance training with aerobic exercise.

In individuals with abdominal obesity, both endurance and resistance training reduced epicardial adipose tissue mass, while only resistance training reduced pericardial adipose tissue mass.

Both types of exercise did reduce levels of another type of heart fat called epicardial adipose tissue, which has also been associated with cardiovascular disease.


Grilled Salmon With Mustard Sauce

July 15th, 2019 by Debbie Martilotta

Ingredients
4 salmon fillets (about 6 ounces each)
1 lemon, cut in half
Salt and freshly ground black pepper to taste

Sauce
1/2 cup Dijon mustard
1 teaspoon extra virgin olive oil
3 tablespoons chopped fresh dill, or
1 tablespoon dried dill
1 handful chopped fresh basil

Instructions

  1. Rinse the fillets under cold running water and pat them dry. Squeeze the juice from 1/2 lemon over the fillets, then season them with salt and pepper.
  2. Preheat grill or broiler.
  3. Meanwhile, prepare the sauce: Whisk together the mustard, olive oil, and dill in a small bowl. Add the basil and the juice from the other 1/2 lemon, mixing well.
  4. Grill the fish on high heat or broil until desired doneness, but do not overcook. Spoon the sauce over the fish and serve immediately.

Serves 4
Per serving: Calories 236, Fat 8.5 g, Saturated fat 1 g (32% of calories from fat), Protein 36 g, Carbohydrate 3 g, Cholesterol 88 mg, Fiber 1 g

from The Healthy Kitchen


7 Tips For Staying Fit On Vacation

June 19th, 2019 by Debbie Martilotta

1. Prepare Ahead of Time
As cliche as it may sound, failing to prepare, is preparing to fail. If you are traveling to your vacation destination by car, pack yourself a portable cooler with some of your favorite nutritious snacks like:

• Fresh fruit
• Raw vegetables
• Yogurt
• Hard-boiled eggs
• Ready-to-drink protein shakes

Remember to pack a small ice pack and a few bottles of waters in your cooler. Or if you don’t have an ice pack, just freeze the water bottles and drink them as they thaw.
Packing several of your favorite dry-food items is also a great idea. Whether you’re taking a car or plane, it’s much easier than many people think to stack your bag with healthy treats. Try any of the following:

• Protein bars
• Jerky
• Nuts
• Dried fruit
• Protein powder in a shaker cup

If you are traveling to your vacation destination by car, pack yourself a portable cooler with some of your favorite nutritious snacks.

2. Become an Educated Consumer
When you head to a new restaurant, it’s easy to get caught up in the excitement of eating out, which can lead to impulsive eating and overindulgence. To combat this, do your homework ahead of time. If you’re staying at a resort, hotel, or condo of some sort, check out the surrounding restaurants you may want to try in advance.

Peruse the menu ahead of time to identify meals that are appealing but fit within the parameters of your diet. You may even want to call ahead and ask if the restaurant can prepare off-menu meals for you, especially if you’re getting ready for any sort of competition.

3. Grocery Shop
Once you arrive at your destination, locate a nearby supermarket or grocery store. If you are staying at a condo or hotel for several days, don’t rely on restaurants for every meal. It’s costly, and there some things you can’t always control. Instead, swing by the closest supermarket or grocery store.

Shop for your favorite quick-and-easy dry foods mentioned above so you always have a snack on hand. If your condo or hotel has a refrigerator or mini fridge, purchase some of your favorite nutritious foods that pack well and are easy to grab on the go. Instant oatmeal is a great way to start your morning if you have access to a microwave, and simple sandwiches make excellent on-the-go meals.

4. Make Smart Swaps
Simply omitting a creamy sauce or substituting a rich sauce with marinara can significantly reduce calories in a meal. Ordering a dish with a different cooking method than what’s advertised on the menu—grilled instead of sautéed in butter or oil, for example—can also cut calories tremendously.

If weight loss or maintenance is your goal, opt for grilled and baked dishes in lieu of their fried counterparts, which are typically higher in fat and calories. Communicate your nutritional needs with your waiter or waitress when dining out. Request minor modifications to your meal as you see fit, and certainly don’t feel badly about it. After all, you’re the guest!

Asking for salad dressing on the side or substituting steamed vegetables for the usual sides like mashed potatoes are more great ways to reduce the caloric composition of your meal. Most restaurants have nutrition facts posted on their website, which is also a great resource for looking for the caloric content of your meal.

If you’re visiting family and anticipating robust, home-cooked meals prepared by your family members, just keep the overarching principle of moderation in mind. You are on vacation. Do not deprive yourself of enjoyable foods, but practice sensibility and control toward your nutrition.

5. Don’t Skip Meals
Whether you’re busy rushing to tourist sites all day or kicking back on the beach for a full afternoon, it’s easy to lose track of time and skip a meal on vacation. This might seem harmless, but skipping a meal can easily lead to consuming too many calories at your next meal. Keeping your hunger in check is key, so pack a few of your favorite snacks whenever you head out.

If you really want to keep things on point and avoid binges or cravings, a good recommendation is to eat every 3-4 hours. If your goal is to add lean body mass, making sure you are eating enough protein rich snacks and meals, even while on the go, to support your calorie goals.

6. Stay Hydrated
Traveling can dehydrate you. Staying out in the sun longer than your body is used to can also dehydrate you. When you don’t take in enough fluids, it’s easy to mistake dehydration for hunger. Even the slightest bit of dehydration can cause you to believe you need food when, in reality, you just need some sweet H2O.

Recommendations for fluid intake vary from person to person, but an easy way to check your hydration is to, well, check the color of your urination. A well-hydrated individual should have clear or pale yellow urine. Dark yellow or amber urine is typically a sign of dehydration.

Remember, you are likely already dehydrated at the initial sign of thirst. If drinking a gallon of plain water just isn’t your thing, try adding zero-calorie liquid water enhancers to your water. After all, no one said reaching your fluid-intake goals had to be boring! I always bring an empty shaker bottle with me whenever I know I’ll be spending time at the airport. There are water fountains located in every terminal, and this will save you from spending $5 for a bottle of water.

7. Keep Energy Balance in Mind
Dedication to training and nutrition is a great attribute, for sure. But the truth is some time off from training can be beneficial for recovery purposes. However, if you’re not going to train while traveling, you still need to keep the energy balance equation of “calories in versus calories out” in the back of your mind to keep yourself from overeating.

Energy expenditure also plays a key role in maintaining your weight while on vacation. Make an effort to incorporate physical activity into your daily routine while on vacation like walking, playing volleyball in the pool with other vacationers, or getting outdoors and doing more sightseeing.

Want more? Read this: 9 Fun & Fast Ways We Stay Fit While Traveling

by Lou Martilotta


Spicy Shrimp Ceviche With Cilantro

June 5th, 2019 by Debbie Martilotta

Ingredients

  • 1 lb peeled large shrimp, cooked
  • 1/4 cup fresh lime juice (about 2 limes)
  • 1/4 cup chopped fresh cilantro
  • 1 garlic clove, minced
  • 2 chopped scallions
  • 1 diced red bell pepper
  • 1 cup chopped peeled jicama
  • 3/4 cup orange sections (less or no orange for DBM diet)
  • 1 jalapeño pepper, seeded and minced
  •  1/2 teaspoon salt

Directions

Combine ingredients; chill 1 hour. Serve cold. How easy is that!

Makes 8 servings (serving size: 1/2 cup)

Calories per serving 80
Protein per serving 12g
Carbohydrate per serving
6g Fiber per serving 2g


QUICK & EASY KALE CHIPS

May 29th, 2019 by Debbie Martilotta

INGREDIENTS

  • 1 bunch of kale, washed and dried
  • 2 tbsp. coconut oil
  • Pink salt to taste

DIRECTIONS

  1. Preheat oven to 300 degrees.
  2. Remove the center stems and either tear or cut up the leaves.
  3. Toss the kale and coconut oil together in a large bowl; sprinkle with salt.
  4. Spread on a baking sheet (or two, depending on the amount of kale).
  5. Bake at 300 degrees for 15 minutes or until crisp.

Servings: 2

Courtesy of ARIIX Healthy Snacking


PURENOURISH BLUEBERRY PANCAKES

May 29th, 2019 by Debbie Martilotta

Ingredients

  • 1 scoop PureNourish Protein Powder
  • 1/2 cup cottage cheese
  • 1/2 cup uncooked old fashioned oats
  • 1 teaspoon aluminum-free baking powder
  • 3 eggs whisked gently
  • ½ cup blueberries
  • ½ cup blueberries, blended
  • ½ teaspoon vanilla
  • ½ teaspoon cinnamon
  • 2 Rejuveniix capsules opened (powder only)

Directions

  1. Place cottage cheese, oats, PureNourish, and baking powder into a blender or small mini food processor. Pulse until well blended (will be a very thick paste). You may add a dash of vanilla or splash of water to keep the mixture in movement (it will almost resemble a cookie dough). Fold this into the whisked eggs and keep stirring. Heat griddle and cook on medium-high.
  2. Blend ½ cup blueberries with vanilla and a dash of water if needed to make a sauce. You may blend in your Rejuveniix powder at this point. Pour the sauce mixed with the ½ cup whole berries over the hotcakes. Sprinkle with cinnamon.
  3. Tip: The remaining cakes can be put into the refrigerator and use the next day or you may double the recipe and freeze the cakes for later use and can be reheated in your toaster.

Courtesy of Chef Nelda of ARIIX Kitchen


Cauliflower Bread Buns

May 22nd, 2019 by Debbie Martilotta
  • 3 cups finely riced raw cauliflower florets
  • 2 large eggs
  • 1/2 cup shredded parmesan cheese
  •  2 tbsp almond flour
  •  2 tbsp coconut flour
  •  1/2 tsp baking powder
  •  1/2 tsp dry Italian seasoning herb blend
  •  1 tsp white sesame seeds

Directions:

  1. Preheat oven to 400°F. In a large bowl, combine cauliflower, eggs, cheese, almond flour, coconut flour, baking powder, Italian seasoning. Mix with a large spoon until everything is thoroughly mixed. The mixture should be wet but not liquid.

  2. Grease the cavities of a muffin top pan. If you don’t own a muffin top pan, you can also make free-form buns on a baking sheet lined with parchment paper or a silicone baking mat.
  3. Measure out 1/2 cup lightly packed cauliflower mix. Dump onto muffin mold or onto a baking sheet and press down on the middle with the palm of your hand. If you are using muffin top pan, evenly spread the cauliflower across the mold and compact it down slightly with your knuckles or fingers so that the crumbs of the bread will be tight. If using a baking sheet, press down on the mixture with the palm of your hand and then spread and shape to form a round disc 4 inches wide and slightly more than 1/2 inch high. Compact down the cauliflower mixture gently with your fingers or knuckles so that the crumbs of the cauliflower buns will be tight. Sprinkle tops of bread buns with sesame seeds.
  4. Bake for 20-25 minutes or until tops are golden and cauliflower buns are completely cooked. Use a thin spatula to gently loosen the bottoms of the cauliflower buns and allow to cool slightly before eating.

Courtesy of Kirbies Cravings


Slow-Cooker Stuffed Taco Peppers

May 15th, 2019 by Debbie Martilotta

Ingredients

  • 6 small red bell peppers
  • 1 cup cauliflower rice
  • 1 pound organic ground turkey
  • 1 cup organic shredded Monterey jack cheese
  • 1 teaspoon garlic powder
  • 1 teaspoon chili powder
  • 1 1/2 tablespoons melted coconut oil
  • 1 cup water

Directions

1. Cut off the stems from the peppers.
2. Scoop out the seeds on the inside, leaving a hollow shell.
3. In a bowl, mix the ground turkey and spices.
4. Stir in the cauliflower and coconut oil in the bowl.
5. Mix in the Monterey jack cheese in the bowl.
6. Scoop up some of the turkey mixture and pack it into each pepper shell.
7. Place each stuffed pepper into a Crock-Pot and pour a cup of water into the bottom.
8. Cook on high for four hours or low for eight hours. Top with a little extra cheese 10 minutes before they are done.

Serves 6


Sweet and Sour Slow Cooked Chicken

May 15th, 2019 by Debbie Martilotta

Chicken Ingredients

  • 1 1/2 lb chicken breast, cut into 1-inch pieces
  • 3 tbsp arrowroot starch
  • 1½ tbsp olive oil

Sauce Ingredients

  • 1 whole orange juice, fresh squeezed
  • ½ tbsp orange zest
  • 1 tbsp garlic, minced
  • 2 tsp ginger, pureed
  • ¼ cup liquid aminos
  • 3 tbsp RAW honey (may be adjusted down)
  • 2 tbsp sriracha
  • 1 tbsp rice vinegar
  • 2 tsp sesame seed oil
  • ¼ cup of water
  • 1½ tbsp arrowroot starch

Directions

  1. Add ingredients for chicken in a large bowl. Mix everything together, ensuring the chicken pieces are coated, then set aside.
  2. Mix all ingredients for sauce together except the water and arrowroot powder, and set aside.
  3. Set a large nonstick skillet on medium heat and add olive oil. Once the oil is hot, add the chicken pieces and cook until the outsides are seared golden brown, about 6 minutes. The chicken does NOT have to be cooked all the way through at this point since it will finish cooking in the slow cooker.
  4. Add the chicken pieces to the slow cooker and pour in the sauce. Add the 1/4 cup of water if needed to cover chicken. You can also add additional orange juice or liquid aminos.
  5. Cook on high for no more than 2 hours, or on low for 2-3 hours.
  6. About 30 minutes before the end of the cooking cycle, remove the lid and stir the ingredients.
  7. Add arrowroot powder for thickener and additional liquid if needed. Stir everything together again and replace the lid, allowing the sauce to thicken as chicken finishes cooking.
  8. Serve the chicken on riced cauliflower. Garnish with sesame seeds and green onion and enjoy!

277 Calories, 13 g Carbs, 36 g Protein, 9 g Fat

 


Tzatziki Sauce

May 1st, 2019 by Debbie Martilotta

Tzatziki Sauce Is A Traditional Greek Sauce That Is Good On Just About Everything. This Easy Refreshing Cucumber Sauce Only Takes 10 Minutes To Make And Is Very Versatile. This Classic Recipe Is Always A Hit!

Ingredients
2 cups plain Greek yogurt*
1 cup minced, seedless cucumber
2 tablespoons fresh lemon juice
2 garlic cloves minced
2 tablespoons finely chopped fresh dill
Salt and pepper to taste

Instructions
In a medium bowl, combine Greek yogurt, cucumber, lemon juice, garlic, and dill. Stir until well combined. Taste and season with salt and pepper. If you have time, chill before serving. Will keep in the refrigerator 2-3 days. Stir before serving.

*Protein count will depend on your choice of yogurt, look for high protein, single ingredient options.

This sauce/dip is best alongside fish or meat, stirred into drained, canned tuna or as the STAR of your fresh vegetable tray.