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Wednesday, October 20, 2010

Healthy Recipes for a Wholesome Diet

Food is not only our main source of energy and nutrition, but also a huge factor in how we schedule our day to day activities. This makes food pretty important in the big scheme of things wouldn’t you agree?

Where Does Your Food Come From?

When buying food, sustainability should be as much of a concern as quality. I am a huge proponent of organic, sustainable, local food. We are very lucky living here in Orlando to have several local ranches and farms who supply lots of fresh produce, beef, eggs, breads and even vegan cupcakes. When you support your local farms you help the local economy, reduce carbon emissions, get good quality, healthy food, and protect green spaces.

Look into your local Co-op http://homegrown.locallygrown.net/welcome to find out how easy it is to get the local, nutritionally dense food you need to get fit and healthy!

Choose Your Food Wisely

Now that you are on the right track, you’ll want to follow these few simple tips as you try to lose weight and get fit.

The first tip relates to the early morning omelet especially when eating out, always ask for egg whites. One egg has about 6 grams of fat in it. That alone is not an unhealthy amount, but how many times have you had a one egg omelet for breakfast? The fat adds up quick. At home you can use several egg whites, but try to limit yourself to one whole egg.

The second tip relates to butter, always ask for no butter on whatever meal you are ordering. Don’t be afraid to ask for changes. No one is going to spit in your food. I mean let’s be rational. Asking for your meal a special way is common in our country today. With all the food allergies and special diets people are on you will not be the first person to ask for changes to your menu order.

The last tip for now is please watch the cheese! I love cheese, but the fat and calories add up quick so it’s on my watch list of occasional foods in moderation. There are several very good low fat cheeses on the market with plenty of flavor. Goat cheese and low fat feta are two good examples. 2% cheese is better than fat free because it still has great taste and will satisfy your desire.

Before you begin to have negative thoughts about lack of taste and flavor ask yourself if you are happy with the current state of your health and fitness. My guess is you are not or you wouldn’t be reading this article. Try these tips and I promise you will not be disappointed. I’ve included a few recipes to help you get started. Keep an open mind and you will eat yourself into a healthier you!

Breakfast

Oikos Organic Greek Yogurt, made by Stonyfield is a great addition to any breakfast and as a snack during the day.

Here’s a terrific breakfast idea from The Eat-Clean Diet Cookbook. Feel free to play with the type and amount of spices. I found that nutmeg can be a nice addition and I usually add more cinnamon than is called for.

Power Oatmeal Pancakes

Preparation:

Place all ingredients except beaten egg whites in a food processor and pulse or blend until mixture is uniform. Pour blended ingredients into a bowl and add the egg whites. Fold until just blended. Prepare a griddle with cooking spray. Ladle pancake mixture onto griddle and cook until both sides are browned.

Ingredients:

6 egg whites, beaten until fluffy

½ cup low-fat cottage cheese

1 scoop whey protein powder (Isopure blends nicely)

½ cup oatmeal, uncooked

¼ cup wheat germ

¼ cup flax seed

1 tsp baking powder

1 Tbsp canola oil

½ tsp cinnamon

Spectrum Naturals High Heat Canola spray oil

Wholesome Tips: Instead of ruining the whole thing with sugar laden syrups try topping your pancakes with unsweetened applesauce. Another trick is to use ½ cup of frozen berries, microwave for 20 seconds and pour atop the pancakes.

Snack

Whole-grain Toast with Goat Cheese and Raspberries

Toast sliced whole-grain bread; let cool slightly. Spread with goat cheese, top with raspberries (fresh or frozen will do), mash with a fork, and drizzle a little honey on top. YUM!

Lunch

Chunky Greek Salad with Chickpeas

Mix together ½ cup each cucumber, chopped tomato and red and green organic pepper. Add ½ cup chickpeas, rinsed and drained; 5 Kalamata olives, pitted and sliced. Toss with 2 tablespoons red wine vinegar and ½ tablespoon olive oil. Sprinkle with 2 tablespoons crumbled reduced-fat feta.

Dinner

Thai Style Wrap

2 cups diced cooked chicken breast

3 cups shredded cabbage

1 cup shredded carrot

1 medium red bell pepper, thinly sliced

1 medium red onion, thinly sliced

1 can pineapple tidbits drained but keep the juice

1 cup of peanut sauce (Whole Foods has a good brand)

6 (10 inch) whole wheat tortilla shells

In large bowl combine chicken, cabbage, carrots, bell pepper, onion, pineapple, 1-2 tablespoons pineapple juice and peanut sauce. Let mixture sit in refrigerator for 15 minutes. Divide mixture evenly among each tortilla. Roll up and serve! Serves 6.

Sage Hansen

Personal Trainer

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Wednesday, October 13, 2010

All Weather Workout Wear

For those of us living in Florida year round, we don’t get to experience the four traditional seasons – instead we have two: blistering heat and slightly more tolerable heat. In other parts of the country, the weather has a greater impact on one’s workout wardrobe (especially if they prefer to do them outdoors). Because of the proven correlation between exercising and a positive surgical outcome, here at our Orlando Plastic Surgery, Skincare and Hair Restoration Center we highly encourage a physically active lifestyle before and after a surgical procedure. Now that cooler weather is rolling in, here are a few options to keep you looking great and while staying comfortable during your workout in all types of weather!

Supportive Top – Did you know that your “girls” can travel up to 8 inches while exercising? A good sports bra is an absolute must have, regardless of cup size. There are tons of options out there to make sure you have the support you need while still looking in style. Yes, even for those lucky ladies that are blessed with D’s (natural or otherwise)!

Arm Warmers- These are fantastic if you enjoy running outside early in the morning or in the evening when the air can be a bit chilly. As you get your blood pumping, the arm warmers are easily removed to allow for more comfort.

An all-around Jacket – a lightweight jacket is perfect for protecting you from the elements – whether it is rain, wind or snow! If you are brave enough to work out in extremely cold weather, this jacket is perfect for layering a fleece vest underneath.

Hat – Whether you are trying to stay warm or cool, a hat plays an integral part. If you are shying away from the sun, grab an athletic hat constructed with a breathable material, like this one from Nike. If you are more concerned with keeping in body heat, make sure to try a lined knit hat to keep warm.

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Tuesday, October 5, 2010

A Good Excuse to Stay Home from the Gym!

If you are like the rest of us and don’t spring out of bed for a 5am run, we want to let you in on a little secret…try a personal trainer! Personal training is something that was once thought of to be a luxury service, however, in the economy’s state many services, including personal training, are much more affordable and attainable.

Today, many ambitious personal trainers are actively marketing their services and trying to grow their clientele base in creative ways. A recent article in the New York Times, suggests finding a reputable personal trainer and putting your negotiating skills to work in order to get the best deal. Offering to trade services, refer friends or form partnerships are all options that could prove to be beneficial.

If you prefer to work out in the privacy of your own home, over the steam room or latest amenities of a gym - or find it difficult to make time in your busy schedule fit your workout in during gym hours, then this might be a great alternative for you! Personal trainers are a fantastic resource for helping you reach your fitness goals.

Here at our Orlando Plastic Surgery, Skin Care and Hair Restoration Center, we refer our patients to Sage Hansen and Carin Brochu - two highly skilled and sought after personal trainers in the Orlando area. Call today to set up your personal consultation and be on your way to a more healthy and tone body!

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Tuesday, August 3, 2010

How To Get Back Into a Workout Routine

We are all guilty of it. A late day at the office, cocktails out with friends, or the latest episode of “The Bachelorette”, there are always things in life that come up that may be “more important” than making it to the gym as often as we should. Once you miss a few workouts, it is a slippery slope to finding cobwebs in your running shoes. Whether it has been a week or a month, here are a few tips to help you get motivated:

Get into your gym clothes. This small step has great powers if you don’t already change into them the moment you get home as your go to “comfy clothes”.

Work out for 10 minutes (or tell yourself that). Getting to the gym or outside for a run is half of the battle. Once you are there and have pushed yourself into doing the 10 minutes, ask yourself: “what is another 5 or 10 minutes?”. Slowly, you will be able to build up if you just do a little bit more than the your last workout.

Find a Workout Buddy. Having someone to hold you accountable will make working out more fun as well as giving you a boost if you have a competitive nature. Turn it into a game, whoever skips out on a workout picks up the tab for lunch! You could also team up and try a sport, such as tennis, to turn your workout into a fun and competitive game.

Put down the bag of chips. If you are munching on junk, you will not have the energy you need to workout. Greasy and sugary foods will temporarily give you an energy fix, but leave you feeling sluggish and tired.

Set a Goal. Trying to lose 5 pounds, fit back into your “skinny” jeans, or complete a half marathon? Whatever your goal is, write it down and place it somewhere where you will see it everyday to motivate yourself. If you are trying to get back into a certain article of clothing, find a picture of you looking your best and put it on the refrigerator. It may sound silly, but it may be the key to giving you that nudge of extra inspiration.

Reward yourself. Have you been eyeing a cute new pair of shoes or handbag? After setting a goal (and meeting it), reward yourself along the way with something other than a sweet treat.

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Monday, July 26, 2010

Are Smoothies Really a Healthy Snack?

Smoothies…Fit or Fad?

In the past decade a new trend in health and fitness has become something of a phenomenon. It is very common to see at least one “Jamba Juice” type establishment in most towns in America. In fact, according to yellowpages.com, there are currently 66 “smoothie” locations in Orlando alone.

So the question I beg to ask is- are these “health conscious” smoothies really healthy at all? Or are they just a fad? In order to answer this question, all you have to do is look at the nutritional facts. The average 8oz smoothie (which is a small) can pack on around 200 calories and almost 30 grams of sugar. Yikes! And keep in mind, most smoothie stores have sizes that range from 8oz to 30oz. Some locations don’t even offer 8oz servings, they jump you right into a 16oz.

To put this into perspective, a classic snickers bar contains 280 calories and 30 grams of sugar. A classic Hershey’s bar contains 210 calories and 23 grams of sugar. You don’t eat candy bars when you are trying to lose weight so you shouldn’t be drinking high calorie, high sugar smoothies, either. If you want to get your fruit servings in for the day- opt for a fresh piece of fruit!

Carin Brochu NASM CPT, Nutrition Specialist

CarinCPT@gmail.com

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Tuesday, July 20, 2010

How To Maximize the Outcome of Your Brazilian Butt Lift:

Victoria’s Secret's Brazilian Supermodel, Alessandra Ambrossio, lets us in on a little secret that will help maximize the outcome of your Brazilian lift - and keep heads turning! She follows these 5 simple exercise steps that will keep your rear toned and shaped to perfection! Before beginning any new exercise regime, remember to check with your doctor.

STEP 1: Plie Squat
Stand with feet slightly wider than shoulder-width apart with arms at sides and toes turned out.
Tuck tailbone under, squeezing glutes.
Lower body into a plie squat as low as possible without allowing knees to pass over toes.
At the same time, raise arms to shoulder height in front of body with palms facing down. Hold position for 2 seconds, then return to starting position.
After 20 reps, pulse at the bottom for 20 seconds.
STEP 2: Touchdown
Stand with feet shoulder-width apart and toes pointed forward.
Squat down until knees are bent 90 degrees.
Lunge backward with left leg with right hand placed along outside of right thigh.
Raise left arm in shoulder height in front of body with palm facing out.
Return to starting position and repeat, alternating sides.
STEP 3: Explosive Lunge
Lunge forward with left leg until knee is bent 90 degrees directly over ankle with right knee pointing toward floor.
Jump up, pushing off the floor with both feet. Switch legs in midair, landing with right foot forward in a lunge.
Repeat, alternating sides.
STEP 4: Towel Squat
Stand with feet together with toes pointed forward and arms at sides with right foot on top of a folded towel.
Shifting weight to left leg, bend left knee 45 to 90 degrees while sliding right leg and towel slowly out to the side as far as possible and hold for 4 seconds.
Slowly draw in right leg while straightening left leg.
Repeat, alternating sides.
STEP 5: Squat with Kickback
Stand with legs shoulder-width apart and arms at sides.
Sit back into a squat keeping weight on heels.
Lift right leg up straight behind you, keeping hips pointing forward while extending arms forward.
Return to start and switch sides.

These 5 simple steps will be sure to keep your new bottom looking like you too have some Brazilian in your “jeans”! Find out how our Brazilian Butt Lift procedure can help contour YOUR shape - Contact our Orlando, Florida Plastic Surgery, Skin Care and Hair Restoration Center for a complimentary consultation today! Don’t forget to check out RealSelf.com to see AMAZING before and after photos of Dr. Soto’s Brazilian Butt Lift patients!

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Thursday, July 8, 2010

10 Easy Steps to Looking & Feeling Great!

Live Healthier!
Living a healthy lifestyle is a holistic endeavor. Don’t get me wrong, I want to look my best, but there’s more to my health than what fits into my jeans. Everyday we make decisions based upon what we put into and onto our bodies. These have far reaching ramifications for you, your loved ones and the environment in which we live.

A question that I ask myself daily, is whether my actions contribute to the long-term health and resilience of my family, the community, the planet, or whatever it is that I am trying to sustain. We should all educate ourselves in order to make better decisions. Let’s first start with our own personal health and maybe we can look a little better in those jeans!

1. Eat for what you are going to be doing, not for what you have done. The majority of calories should be taken in during the active part of your day, so that your body has the fuel it needs through out the day. Most of us are active during the day, between the hours of 8:00 a.m. - 5:00 p.m.

2. Drink plenty of water during the day. Buy a reusable water bottle to help keep track of how much you are consuming. Please keep in mind that 2.5 million plastic water bottles are thrown away every hour in the United States. It’s a huge waste problem that deepens our dependency on fossil fuels.

3. Stay away from zero carbohydrate fad diets. These types of diet can cause memory lapse, slow bowels, fatigue, and the loss of muscle, which is important in burning fat. Shoot for high fiber carbs with lots of nutritional value and minimally processed.

4. Do not skip meals when trying to lose weight. The body will begin to burn muscle for energy before it does fat. Muscle also burns more calories than fat, so you don’t want to lose those muscles that you’ve worked so hard to build.

5. Keep a nutritional calorie journal. By measuring your calorie intake, you will know whether to add or subtract calories from your meal plan.

6. Compare labels for nutritional information on products when grocery shopping. Look for foods that contain either small amounts or zero saturated fats and sodium. Most importantly you will want to make sure the product is made up of a short list of items to ensure that you are consuming more wholesome ingredients.

7. Eat four to five small meals a day instead of three large meals. The body will burn the calories more efficiently, and the craving for food will not be as great. Keep in mind that a meal or snack can be a rice cake with a tablespoon of peanut butter and an apple.

8. Never wait until you're starving before having a meal. You are most likely to over eat during that time. If you are on the run, grab a small snack like a handful of almonds or a piece of fruit to hold you over.

9. Feed your body quality nutrition. Proper nutrition accounts for 75% of who we are, and our aim should be - "you are what you eat." The body is on a quest, constantly generating new cells and tissue. That process is cut short; however, when empty and worthless calories are given to the body.

10. Perform consistent aerobic exercises 3-5 times a week. Once you are training regularly, continue to watch what you eat. Exercise is not a license to eat whatever you want. Before beginning any exercise regime, consult with your doctor. This is especially important if you're over 40, or have cardiovascular risk factors, such as: smoking, high blood pressure, high cholesterol, diabetes or a family history of heart disease.

Live and move with intention. Learn to take control of your mind and body!
Sage Hansen NSCA-CPT, RYT

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Friday, July 2, 2010

The Quickest Way to Burn Fat!

Slow and Steady Won’t Win This Race!

Are you trying to burn fat? If so, there may be a few pieces of the cardio puzzle you haven’t heard of yet. Most gym buffs believe in order to lose unwanted fat they have to chain themselves to the nearest treadmill and not let go until they have listened to their entire play list. For the most part, cardio has always been believed to be better in bulk. Well, get ready to have more free time because multiple studies now show there is a more effective and EFFICIENT way to burn fat.

It’s called stage training (also known as interval training or metabolic circuit training) and it means this- Research shows it is MORE effective to train for a shorter amount of time using work and rest periods then it is to do longer amounts cardio at a moderate pace. Basically, if you are used to logging at least 40 minutes on the elliptical 3 days a week and change your cardio routine to 20 minutes of intense bursts of work followed by brief periods of rest you will essentially be torching more fat AND building muscle.

The easiest way to begin stage training is to start walking at a comfortable, moderate pace for five minutes. After your warm-up bring your speed up to a run for 1 minute. Return to your warm up speed for one minute and repeat for 20 minutes. Complete your cardio session with a 5-minute cool down.

This new workout regime will not only get you in shape - PRONTO, but will save you time! By working out smarter, you will add back an hour to your busy schedule each week! It probably wouldn’t be the best idea to use that extra time eating, so put on your walking shoes and go shopping for a new wardrobe to sport that rockin’ body!

Carin Brochu NASM CPT, Nutrition Specialist

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