Tuesday, June 30, 2009

BBQ Survival Tips

With the 4th of July right around the corner I thought that it would be helpful to post some tips on how to survive that summer BBQ. I'm sure we all have plenty of them coming up and they are a temptation for everyone. So here are a few ideas that have helped me through the weekend BBQ feast.

  • If you know there are going to be NO healthy options eat before going.

  • Bring something with you that you know will be healthy ie, salad, veggie tray, fruit tray. Anything that you can munch on will be a big help for you.

  • A great option if the host does not have chicken is to have a burger without the bun. Try topping it with salsa, a staple at almost any BBQ, it will give it a little zip and is much healthier than the ketchup with high fructose corn syrup. Pat and I love to top ours with Peach and Mango salsa it is a staple in our house during the summer BBQ months.

  • Stay AWAY from the food & snack table. The closer you are the more tempted you will be to mindlessly eat.

  • Be active! If there is a pool jump in and have a swim, play with the kids (they'll have a great time and you'll get a little extra exercise), join the volleyball or bad mitten game. Plus the extra activity will keep you away from that food table.

  • Avoid the alcohol. You will consume the extra calories of the drink plus you will be more tempted to snack. If you are going to have a drink make a commitment to yourself to have just one and stick to it.

  • Dessert!!!! Try to stay away or bring a healthier option such as fresh fruit or a homemade strawberry shortcake. If you make it you can control the amount and type of sweetener plus you can add other fruit such as blackberries and raspberries. Try a greek yogurt to top it with rather than the whip cream.

  • Tell the host that you are trying to make healthier food choices for yourself so they understand and are not insulted by you not eating some of everything or a big piece of desert.

You will be surprised by the number of people that will appreciate you bringing a healthier option to the BBQ. Remember if you do slip it is just one meal/one slip and get back to healthy eating ASAP and you will be fine. Hope everyone enjoys their 4th of July holiday with family and friends.

Monday, June 29, 2009


Pat and I decided to start a challenge July 1 to help keep us motivated and to help everyone on our team to focus on their goals.

The prize will be a Beachbody workout that is apporpiate for the winner PLUS a bonus mystery prize.

• You must take your before measurements and pictures. These are for you own benfit but we welcome you to post them if you feel comfortable.
• Make your workout schedule for the month of July and enter it in the WOWY workout scheduler.
• You will earn one point for everyday that you stick to your workout plan and log it in WOWY.
• You will earn one point for everyday that you eat clean and stick to your eating plan.
• You will earn one point for every day you check in and post your status on our thread on the Beachbody message boards at Team Granite Fit.
• In the case of a tie the winner will be drawn out of a hat.

GOOD LUCK TO EVERYONE. We are looking forward to the amazing results.

Vicky & Pat

Thursday, June 25, 2009

Just Play!

Okay I must admit, I've forgotten how to really do this! I was just saying to Vicky, our son could show us a thing or two about how to play. There are so many benefits from it that they are hard to list. It is a great way to reduce our stress, get some fresh air, all important Vitamin D, and get some exercise too in a fun way...

There is no right way or wrong way to play, just find something you enjoy and cut loose...if you have kids get outside with them.

Don't wait to do it! Play needs to become a part of all of our lives. So turnoff the TV, put on your sneakers and shorts and get outside. What the weather isn't great? When was the last time you went out and played in the rain? I don't know about you, but I used to love running around and splashing in the puddles during a nice summer shower.

No more excuses...like your parents use to say, why don't you go outside and play!

Mark Sisson talked about play at Marksdailyapple

Saturday, June 20, 2009

The Battle of the Sweet Tooth

No matter how committed we are to our personal health and nutrition, we all have foods that we crave and at the smell of, have a hard time resisting. For some people it's pizza or fries, but for me it's sweets and chocolate. I figured it would be helpful to let you know how I deal with and kick those cravings to the curb! It's not easy by any means, but these tips can help you win the battle.

1. Fruit - Is a great natural way to have a little something sweet. I have fruit after dinner every night as a dessert. I feel like it finishes off my meal and really settles that craving.

2. Greek Yogurt - If just the fruit isn't going to cut is try some fat free Greek yogurt. It is loaded with protein and if you sweeten it with some frozen fruit or agave nectar it is so yummy! Thaw the fruit in the microwave and it will also create a bit of fruit juice syrup to sweeten the yogurt. Not only will it help that sweet craving, but the protein will help fill you up.

3. Smoothies - Fruit or fruit and protein smoothies are a great treat (homemade, not from those one's at the mall!). I mix yogurt with a little fresh and frozen fruit. Our Family's personal favorite is strawberry pineapple, including our 8 yr old. If it's summer time pop them in little paper cups with a Popsicle stick and freeze. Makes a great treat for a hot day.

4. Shakeology - Chocolate is a craving I battle with daily. I have found that Chocolate Shakeology helps me to settle that craving for the rest of the day. I wake up in the morning looking forward to my glass. I also notice that I have few to almost zero cravings for "unhealthy" foods through out the day if I have my Shakeology in the morning.

5. Cocoa Almonds - We all know that the fat in nuts is good for us. I personally eat almonds daily and I have recently found a sweet little almond treat. Emerald nuts make a cocoa covered almonds, not chocolate but cocoa. The nuts are roasted with a cocoa powder coating. They are a nice afternoon pick me up. My only trouble is wanting to eat more than one serving!

Work with these tips and you will learn to win the battle with your sweet tooth. Also remember that a treat once in a while is okay, go for the piece of cake on your birthday or anniversary but just one and only once in a while (go for something from scratch and not out of a box).

Wednesday, June 17, 2009

Food, Inc Movie

This looks really interesting....caught it on Mark's Daily Apple. This is one we will be seeing as soon as we can!

Tuesday, June 16, 2009

Some sage advice from Carl Daikeler, CEO Beachbody

Great post from Carl's blog on "net-iquette" especially for those of who are Independent Beachbody Coaches....take a look, this is one blog worth following!

Carl's Blog

Friday, June 12, 2009

Tony Horton in Atlanta

Here's a quick little clip from Tony Horton down in Atlanta doing what he does best!

The God Father of Fitness

Jack Lalanne had fitness and nutrition figured out years ago....here are two samples of some of his insights. The scary thing is that what he was discussing then is still true today! I wish I knew what takes to wake people up, I was one of those slaves to poor nutrition and fitness. We all were! We need to stop being "sugar zombies" as I call them and wake up! Take responsibility for yourself and your health...it doesn't take some PhD to figure it out either....just some common sense and that is what Jack is all about!



Tuesday, June 9, 2009

Tomato Basil Chicken

I made this last night for Pat and I. I opened the fridge to find the chicken and had no idea what I was going to make until I looked out the kitchen window and saw the fresh basil. This was a quick favorite with Pat, and I love the fact that I can throw it together in less than 15 minutes. Steam some veggies to go with it and you have a perfect meal. Hope everyone enjoys!

1 lb Boneless Chicken Breast (thin cut)
1 tbs Olive Oil
1 Can Diced Tomatoes
4 Cloves Garlic
1/4 cup Fresh Basil
4 tbs grated Parmesan Cheese
Salt & Pepper

Heat olive oil in pan. Add 2 cloves of crushed garlic to the heated oil and saute. Season chicken breast with salt and pepper. Add chicken to hot pan and cook completely. Add diced tomatoes, remaining crushed garlic and fresh basil to the pan. Simmer for 5 minutes. Serve each chicken breast with a 1/4 of the sauce and 1 tbs of grated Parmesan Cheese.

Makes: 4 serving
Calories: 207 Fat: 7g Carbs: 6g Fiber: 1g Protein 29. (Listed on myfitnesspal as Granite Fit - Tomato Basil Chicken)

Friday, June 5, 2009

Fish Oil

Mark's Daily Apple had a great read yesterday on Fish Oil, something I've been taking for quite some time...has lots of great cardiovascular and whole body benefits as it acts as a natural anti-inflammatory! Take a read, it will be worth your time.

Fish Oil

Tuesday, June 2, 2009

Project: You! Type 2 Price Cut

Beachbody has taken the fight against Type 2 diabetes again, they've halved the price of Kathy Smith's Project: You! Type 2 which was developed in conjunction with the American Diabetes Association.

Beachbody Description:

The only diet and fitness program developed in conjunction with doctors, certified diabetes educators, and the American Diabetes Association, Project: YOU! Type 2 is the first all-in-one solution to help manage diabetes, reduce your risk for diabetes complications, and get back in control of your life!

Limited Time Price:$59.85 (through July 31 2009 only)

Here is the update from BNN:

Monday, June 1, 2009

Mix it Up Round Chest & Back June 1

Pat and I had a little bit of fun with the video camera tonight and got some good footage of Pat on the new Elite Rings.

Pat also got some video of me doing some pull-ups. Couldn't do one the beginning of the last round and on the first legs and back workout last Friday I got a total of 55 unassisted so we had to get some video. So ladies don't be afraid to lift heavy on those heavy pants and lawnmowers it will help you achieve those unassisted pull-ups.

Pesto Chicken w/ Broccoli

This recipe has become a favorite of my eight year old son. He really likes to help me make the pesto sauce. If you have a food processor the pesto sauce is easy to make and you can keep it in the fridge to quickly throw together a meal during the week.

2.5 oz package of Basil
1/4 cup pine nuts
2 tbs olive oil
1/3 cup low sodium chicken broth
4 cloves of garlic
2 tbs Parmesan cheese
2 lbs of chicken breast
1 tsp of dry basil
1 lb of broccoli
16 oz package of multigrain/wheat penne pasta

Cook pasta according to package directions.

Toast pine nuts of medium heat until lightly browned. In food processor combine basil, toasted pine nuts, olive oil, chicken broth, 3 cloves of garlic, and Parmesan cheese. Blend until combined. If sauce is too thin add a little more chicken broth. Season sauce to taste with salt and pepper.

Chop chicken breast in small 1" cubes. Heat non-stick pan and coat with cooking spray. Cook final clove of garlic in pan add chicken and cook thoroughly and season with dry basil. Steam broccoli until tender. Combine pasta, pesto sauce, chicken and broccoli and top with small amount of shredded Parmesan cheese.

Makes 8 servings.
Calories (still need to calculate breakdown will post later)