Meatballs at a Super Bowl party are the best, but these are even better and healthier for you.

Ingredients

1 pound 97% fate free ground beef

1/2 cup oatmeal 1 minute

1/3 cup chopped onion

1/4 cup milk

1 egg

1 teaspoon salt

1/2 teaspoon Worcestershire sauce

1/8 teaspoon ground black pepper

2 TBSP butter or olive oil

12 fluid ounces tomato-based chili sauce

1  cup sugar free grape jelly

Directions

1.In a large bowl, combine ground beef, bread crumbs, onion, milk, egg, salt, Worcestershire sauce, and ground black pepper. Mix together, and shape into meatballs.

2.In a large skillet, heat butter (olive oil) over medium heat. Add meatballs, and cook until browned, about 5 to 7 minutes. Remove from skillet, and drain on paper towels.

3.Add chili sauce and jelly to skillet; heat, stirring, until jelly is melted. Return meatballs to skillet, and stir until coated. Reduce heat to low. Simmer, uncovered, for 30 minutes.

Nutritional Information

Amount Per Serving  Calories: 400 | Total Fat: 22.8g | Cholesterol: 75mg

To stay on track in your fitness and weight loss – consider taking these 5 foods out of your diet and replace with the suggestions you see below each.

By doing so you will quickly and effortlessly become healthier, leaner and fitter than you are today.

Here they are…..

Do-Not-Eat #1: Anything Fried
Fried foods are loaded with fat and calories while offering zero nutritional value. It’s a lose-lose! Sure, fries and chips TASTE good, but healthier items also taste good. Just say no to the deep fried items on your menu. You’ll be thinner, healthier and won’t have greasy fingers.

Try This #1: Broiled
If you simply must have a French fry, then make them at home in your oven. Use sweet potatoes, as these are a more complex carbohydrate. Cut into matchsticks, drizzle with a tablespoon of olive oil along with a dash of salt, then place in your oven on broil. Mix every 5 minutes until the fries are tender on the inside and crispy on the outside.

Do-Not-Eat #2: White Bread
White bread products have zero nutritional value and are quickly converted by your body into sugar. So you may as well eat a cupcake. Even breads that are technically wheat, but are as soft and smooth as white bread, should be avoided. Don’t be afraid to discard the bread from your sandwich or to push away that bread basket. Your waist will shrink and you’ll lose that bloated feeling that high carbohydrate meals give you.

Try This #2: Sprouted Grain Bread
If you must have bread, then stick with sprouted. Sprouted grain bread is a lot easier on your digestion and is packed full of nutrients.  Sprouted grain breads are often kept in the freezer section since they don’t contain preservatives to prolong shelf life.

Do-Not-Eat #3: Creamy Salad Dressing
You were so good to order a salad, but then you ruined it by drenching the salad in fattening creamy dressing. Just a few tablespoons of creamy dressing contain more than 20 grams of fat and hundreds of calories.

Try This #3: Vinegar Dressing
Salad dressing is meant to lend flavor to the salad, not fat and calories. Vinegar-based dressings pack amazing flavor in with minimal fat and calories. You can even mix your own dressing at home. Take high quality vinegar, fresh lemon juice, salt and pepper, your choice of dried herbs, and a bit of olive oil.

Do-Not-Eat #4: White Rice
I’m sure by now you’ve heard that white rice is not a healthy choice. Just like white bread, white rice has zero nutritional value – other than calories. Fiber and vitamins have been removed and the glycemic load will quickly prime your body for storing fat.

Try This #4: Brown Rice
Brown rice has three times the amount of fiber, more B vitamins as well as other nutrients, won’t sky rocket your blood, and will keep you feeling fuller for longer. That should be enough to convince you to swap your large pile of white rice out for a small pile of brown rice.

Do-Not-Eat #5: White Sugar
Sugar and high fructose corn syrup are the epitome of anti-fitness food. Nothing will destroy your progress, expand your waist and plummet your energy levels like sugar will. If you only take away one do-not-eat food from this article please let it be sugar.

Try This #5: Fruit
Don’t turn to artificial sweeteners to get your sweet fix, instead turn to nature’s wholesome source of sugar: fruit. Eat organic fruit that is seasonal and locally grown. Stay away from dried fruit and fruit juices, as these are high in simple calories.

Eating right, along with challenging exercise, is the formula for a toned, lean body.

By teaming up with us at FitStudio365, we will help you with a fitness plan that is uniquely yours, one that fits your lifestyle and brings you promptly to your goals.

Call or email today to get started.

Here is a protein packed snack that the whole family will love. It’s important to enjoy snacks that are low in carbohydrates and sugar, and high in protein in order to shed body fat and develop healthy muscles. This recipe delivers on all fronts, without sacrificing flavor.
Servings: 1

Here’s what you need…

• 6 oz Greek Yogurt, plain, fat free
• 1 scoop high quality chocolate protein powder
• Sprinkle of unsweetened cocoa powder

1. In a small bowl use a whisk to combine the yogurt and protein powder. Mix until all lumps have disappeared.
2. Garnish with a sprinkle of unsweetened cocoa powder.

Nutritional Analysis: One serving equals: 220 calories, 0g fat, 445mg sodium, 11g carbohydrate, 0g fiber, and 42g protein.

What beliefs do you have that are sabotaging your goals?  They may be hard to find, and not pleasant when you find them—I did not particularly like this light bulb moment—but until you dig deep and find them your progress will be somewhat stifled. 

My guess is that you can all relate, that when you have a successful experience after multiple failures you are reluctant to change any of the components. (Ever have to change hairstylist, mechanic, or a Dr. that you trusted?)  I know several of you can relate to the issues of changing your trainers.

But in reality, WE are the ones with the power and ability to change.  Others can help but we have to take the responsibility to change, and BELIEVE in ourselves.

Something to think about, your WORKOUT!

When you are working out, especially if you are weight training, try and understand WHICH muscle you are using.

Concentrate and focus there. That will help your body KNOW which muscle should be engaging in the movement.

Often, you won’t get the result you could get if you are intentional and focused on the muscle.

For biceps, try tapping your bicep before you get ready to do the curl. I always do this when training my clients.

I want their body to feel which muscle they want to move.

And although it is fun to chat and your workout time may provide valuable social time – staying focused and moving quickly to get your heart rate up, will bring you greater results.

There is no way around it. I am convinced that “yes, you can lose weight!” But cutting back on your food, only, isn’t promoting ‘permanent’ weight loss.  Permanent weight loss is incredibly difficult to maintain without movement. By using “weights” or resistance can assist.

Muscles are definitely use or lose. So, we need to USE them regularly. But, what of them, what are the differences, and where can you start? If you think lifting weights is for muscleheads, think again!

My mother is 70. She is in the best shape of her life, thanks to her weight training. It took a great trainer to help her get started and keep her motivated. And she bought it.  She always carried a little extra weight, but now with smarter food choices and more muscle, she is as lean as I have ever seen her.

My mom uses primarily free weights and some “selectorize” machines, which we will talk about next week.

Free weights are referred to as dumbbells and barbells.  Dumbbells come in all shapes and forms, and are used independently of each other. For example using dumbbells for bicep curls mean you can do each separately or together.  They provide a lot of flexibility and in general are a little more challenging because of the independent movement and stabilization required. When used properly dumbbells are a great way to build lean muscle.

Barbells act very similarly, except “plate weights” are placed on each side of a bar, and then held into place with clips. Barbells are slightly easier to learn on and get started, because the weight is balanced between both hands. So, someone newer will have a little more control, especially if one arm is weaker than the other. And this is often the case.

It is very wise to get help from a trainer or a friend who KNOWS what they are doing to get started. Safety and proper form are always a  must when training with weights. With that said, I HIGHLY encourage you to get started with weights this year! And if you lift already, but need more encouragement or inspiration, seek help or check out some videos online.

Blessings in health!

Have you ever thought how strong belief can be?  As we can see from above, (read last weeks Dear Diary)we base our beliefs on past experiences and judgments.  Beliefs can strangely influence us.

A Biblical example of the power of belief was a part of a recent Sunday school lesson in a discussion of Peter walking on water.  As long as he kept his eyes on Jesus and he believed he was successful.  However when he started to doubt, and took his eyes off of Jesus he sank!

As I contemplated this I thought of how true this is about other issues in life, in particular in how it relates to a  healthier lifestyle, and how easily doubt can creep in. Can you imagine what would happen if Ricky went into a fight thinking “I can’t possibly do this?”  What about when Lars or Richard coach their teams?  What about Robyn, Emily, and Michelle as they prepared for their competitions?   As I continued to contemplate this my thoughts turned to what happened when Jeff decided to stop doing individual personal training and just do groups—I had a light bulb moment.  My BELIEF was that JEFF had the POWER to get me to build a healthier lifestyle—I couldn’t do it on my own.

Why had this happened?  I had met Jeff when he gave a talk at a diet program I was in (yet another failure).  So I arranged to met with him when my trainer at the (name of location taken out) decided to go back to school and could no longer train me.  When I came to Fit Studio 365 I had failed so many times, that when he wanted to try radical new methods to confront my beliefs I figured what the *#$^!  We talked on the phone.  We role played.  We e-mailed.  I did the typical food journal, but instead of scolding me he would ask me why I ate something, or what did I tell myself to justify a binge, and then picked my reasoning apart.  He challenged me in the gym to do workouts that I thought were crazy and scared me (and told him so) but succeeded at—giving me confidence that I could face and conquer challenges!  This worked wonders and I was very successful.

Jeff started ‘Break the Cycle’ which further challenged my beliefs, and then started the weekly eating out group to work on healthy eating in restaurants in addition to weekly phone conferences.  He had several of us involved in the planning and development of the class, so I was immersed in developing a healthy life style.  All of this gradually dwindled away as he developed other programs and so did my success.  Finally when Jeff told me he was no longer doing personal training I sank like a stone!  Although I have superb trainers in Lars and Ricky, and fantastic support from Robyn, and the rest of the Fit Studio staff and clients, MY belief was that JEFF held the POWER!  I have come to the realization that this is a bunch of C**P!  I HAVE THE POWER, NOT Jeff!  I DID THE WORK!  I WENT TO ALL OF HIS PROGRAMS to support him, but also because I BELIEVED in the techniques.

That has not changed, Jeff may have changed focus, but I have not—I HAVE THE TOOLS AND ABILITY to challenge my beliefs.  Lars and Ricky have stepped up to the plate to help me; this is an opportunity to add more tools to my toolbox.  A few weeks ago Ricky threw yoga balls at me during boxing lessons.  I was to deflect the ones coming toward my head, but not even flinch when they hit any other body part. The point being; only take on the dangerous blows, ignore the small stuff, and let my opponent wear themselves out.  Another good life lesson…     Lars has shared coaching lessons—like taking action,  embrace mistakes as a way to grow—I have often quoted Robyn—are you starting to get the picture?

We have MANY GREAT LEADERS in the gym.  There is no one way to gain success….It is our BELIEF that brings success.  If I BELIEVE I CAN’T be healthier—I won’t!  If I BELIEVE I CAN  use all the tools in my toolbox including the new ones I WILL SUCCEED!  This is why I want to help all the people I can get healthier, I enjoy their efforts and successes!  Helping others challenges my own beliefs, I learn, I focus, I encourage,  and I take steps to my own success.

What is better than a creamy chocolate shake? A creamy chocolate shake without the guilt! You won’t miss the fat and refined sugar as you slurp up this tasty treat.
Servings: 2

Here’s what you need:

• 2 bananas, frozen
• 1/2 cup nonfat milk
• 2 scoops chocolate whey protein
• 2 Tablespoons raw almond butter
• dash of ground cinnamon
• 2 cups ice

1. Throw everything into a high speed blender, blend until smooth and creamy.

Nutritional Analysis: One serving equals: 292 calories, 7g fat, 33g carbohydrate, 7g fiber, and 25g protein.

Looking for a salad for lunch or dinner – this is one sure to please.  Enjoy.

Ingredients

• 1 cup cabbage
• 1 carrot
• 1 green onion
• 1 Tablespoon fresh cilantro
• 1 Tablespoon sliced almonds
• 2 teaspoons sesame low fat dressing
• 1/2 cup cooked chicken breast

1. Chop the cabbage, carrot, onion and cilantro into very small pieces. Add the almonds and toss with dressing.
2. Top with chopped chicken breast.

Nutritional Analysis: One serving equals: 276.5 calories, 7.5g fat, 468mg sodium, 27g carbohydrate, 7g fiber, and 26g protein.

Dear Diary:

I’ll never forget a lesson I learned from the director of a nursing home I was inspecting.  I had found a dirty refrigerator and when I had reported it to the Section Chief who basically laughed at me.  He did not treat me well, and I noticed a lot of tension in his clinic.  So I reported this to the Director, and posed the question—if he is this disrespectful to me as an inspector, how is he treating his staff, and how does that trickle down to treatment of the patients?  He took me very seriously.  This was right before lunch, and when I returned he wanted me to go back to the section.  What a change!  The fridge sparkled, the staff were super friendly, and the chief went out of his way to show me how all the issues I had brought up had been fixed.  I asked the director what he had done.  ARE YOU READY FOR THIS…..he went to the area and CLEANED THE FRIDGE HIMSELF!  I about died.  He was laughing….he said think about it—how embarrassed would you be if the President or the Director of your company came down to your section to clean out your refridge?  He also called the guy’s off site boss, who was going to put him in management training classes.  The Director had noticed the same issues I had, he just needed a nudge.  The Director would be the QBQ leader, the section chief would not!

What do you look for in a leader?  What makes you believe in them?  Is it their attitude or if they take responsibility for their actions?  Have they earned your trust?  Do you agree with what they stand for?

Come back next week to read further on this……