Category Archives: Piglet’s Skinny Secrets

The “Apple Test” A Serious Get Skinny Secret

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Do you ever eat when you are not really hungry?  Eat out of boredom?  Mindlessly eat while watching TV or working on the computer?  Way too many calories in our  diet come from unnecessary snacking.  Snacking just to satisfy a craving or because we see something that just looks too good not to stuff into our pie holes 🙂

I challenge you to the “Apple Test” for just one week.  If you commit to this way of thinking, I PROMISE your caloric intake will drastically decrease and you will LOSE WEIGHT!  It is just so simple, here is what to do:  When you are hungry (or think you are hungry) ask yourself, “Am I hungry enough to eat an apple (or insert your favorite fruit or vegetable)?”  If the answer is no, then don’t eat, move on to the next task in your day, get busy and out of the kitchen!  If the answer is yes, then eat the apple!

Mind over matter!  So much of changing your eating habits is changing the way you think about hunger and eating!

 

  
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Pear + Arugula Salad

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This salad combines 4 of my FAVORITE foods (arugula, goat cheese, pear and tomatoes).  It is the perfect lunch; light and refreshing, but still packs the ability to satisfy (the nuts help with satiety)!

The flavors of this salad blend beautifully with my simple fresh lemon salad dressing.

 

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Ingredients

  • 3 cups organic arugula
  • 1 pear, sliced
  • 1 oz. goat cheese, crumbled
  • 1/8 cup pecans
  • ¼ cup cherry tomatoes

 

Directions

Combine all ingredients.  Don’t you just love the simplicity in salad making 🙂

 

Nutrition Information

Calories 320, Fat 18 g, Saturated Fat 5 g, Cholesterol 22 mg, Sodium 170 mg Carbohydrates 30 g, Fiber 8 g, Sugar 19 g, Protein 11 g

 

 

  
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Secrets to a perfectly flat stomach

flat stomach

 

The cold hard truth is developing a flat and defined stomach takes time and effort.  I always remind my clients that, “abs are made in the kitchen, not in the gym.”  Targeting specific muscles, say through crunches, to get toned abs only works once we have achieved a certain level of body fat (less than 20%).  Think about it, no matter how much you work your core through strength training, you won’t be able to see those beautiful and toned abs if they are covered by a layer of fat.  So over the long haul, eating right and the right amount, combined with both a cardio and strength training regimen is what will give you that perfect and highly desirable flat tummy.

BUT, do not fear, if you are heading to the beach for the upcoming Holiday weekend, here are some “tricks” to eliminating bloat and making your stomach appear flat!

The week before:

  1. Eat clean.  You want to eliminate any foods that can cause inflammation, bloat, or excess water retention.  Try my Real Food Cleanse, this cleanse is designed to eliminate any foods that can potentially cause belly bloat.
  2. It takes at least 250,000 crunches to burn 1 pound!!!  Pick yourself up off the floor and get your cardio on!  Focusing on cardio will help you slim down ALL over and thus give you a flatter stomach.

Week of:

  1. Start EACH day of your vacation with an INTENSE cardio workout.  Before hitting the beach or pool, get your butt to the gym and do some cardio!  Nothing will make you feel more confident and sexy in your bikini than a tough and sweaty workout.  Not to mention, a good cardio workout helps reduce any excess water weight and bloat in the tummy area.
  2. Avoid salt.  It is crucial to avoid foods high in sodium, as excess sodium causes your body to retain more water and excess water equals belly bulge!
  3. Avoid cruciferous veggies. Broccoli, cauliflower and cabbage are awesome most of the time, but just not right before or during your beach vacation.  These veggies contain raffinose, a complex carbohydrate, which can cause bloating and gas.
  4. Just say no to that pina colada.  Sugary beverages are plentiful when lounging on the beach, but the high level of fructose in these cocktails can most definitely lead to some lovely bloat.  Instead mix your liquor with club soda and add just a splash of fruit juice to sweeten your drink.
  5. Watch portion sizes.  We have all seen the celebrity that has been put on “bump watch” only to later discover that, “no they are not pregnant, they just ate a cheeseburger.”  Eating too much at one time will absolutely cause belly bulge.  Remember that no meal is your last meal.  Eat smaller more frequent meals and snacks to avoid a full belly.

 

 Photo via Tory Burch

  
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Weight loss secret

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Happy weekend!  You worked so hard all week; eating well, exercising often and being awesome, don’t blow it all this weekend!  Here is a secret weight loss tip that does not involve diet, exercise or any sort of “magic pill”.

Weigh yourself.  Studies show that people who weight themselves are 6 times less likely to be overweight!  I suggest weighing yourself at least twice a week on Friday and Monday mornings.  Weighing yourself on Fridays and Mondays will inspire you to stick to your healthy habits and not go off the deep end over the weekend (most of us pack on those extra pounds on weekends).

What are your fit plans for the weekend?  Comment below and share your healthy plans for this weekend!

 

  
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How to make perfect zucchini noodles

Transforming a fresh veggie into a faux starch is an excellent way to create interesting and yummy meals (while still sticking to the parameters of my Real Food Cleanse).  These noodles are super easy to create and you can do so much with them; add some fresh tomatoes + basil and a light olive oil sauce or throw on some grilled shrimp – the sky is the limit!

 

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Start with one medium zucchini.  Wash zucchini and cut off both ends

Place zucchini in spiralizer and turn handle to create noodles, I highly recommend this spiralizer, it is inexpensive, but works perfectly

Sauté with olive oil and your seasonings of choice if you so desire, otherwise these noodles are perfect raw

Serve with your toppings of choice

 

 

  
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Healthy Ice cream – It does exist!

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Are you an ice cream fanatic?  Try Almond ice cream as an alternative!  Here is why:

  • Lactose free – Great if you have an intolerance to lactose
  • Less calories – Almond Vanilla ice cream has 40 less calories (per ½ cup serving) than Bluebell Vanilla ice cream
  • No cholesterol – Bluebell Vanilla ice cream has 35 mg (per ½ cup serving), Almond ice cream has 0 mg
  • 85% less saturated fat – Bluebell Vanilla ice cream has 6 grams of saturated fat (per ½ cup serving) while Almond ice cream only has 1 gram of saturated fat (per 1/2 cup serving)
  • The good fats – Almond ice cream contains both monounsaturated and polyunsaturated fats
  • Less carbohydrates – Almond ice cream has 15% less carbohydrates
  • More fiber – Almond ice cream has double the amount of fiber
  • Less sugar – Almond ice cream has 50% less sugar
  
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How to make perfect cauliflower rice

 

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I am always looking for new + interesting ways to include raw vegetables in my diet.  Last night I decided to try cauliflower rice as a replacement for normal rice.  Cauliflower has many health benefits (digestive, anti-inflammation, antioxidation) and also contains glucosinolates, which activate the body’s natural detoxification system.   I was so amazed with how simple cauliflower rice was to make and how perfect + yummy it turned out!

Just follow these easy steps:

 

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Start with one head of cauliflower.  Remove all the leaves, trim the stem and cut into about 1 – 2 inch pieces.

 

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You can either use a food proccesor or a box grater to turn your cauliflower pieces into rice.  My food processor had a shredding disk attachment that allowed me to coarsely grate my cauliflower.  I HIGHLY recommend this food proceesor, it comes with many different blades that allow you to do all sorts of “processing.”

 

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Just pulse the cauliflower until it resembles short grain rice!

 

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You can enjoy your cauliflower rice right away or prepare ahead of time and store in the fridge for a day or two (just make sure to store in an airtight container).

Note:  Cruciferous vegetables, such as cauliflower and broccoli, can produce a sulfuric odor when opened after storage.  Don’t worry!  The smell will dissipate quickly and this in no way indicates that your cauliflower has gone bad.

 

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PS:  My dogs are OBSESSED with this recipe!  I usually feed them our leftover normal rice, but I am pretty sure they like this better.

 

  
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roasted garbanzo bean + cucumber salad

It is HOT outside!  Try this light and refreshing salad for lunch or dinner!  I had never had roasted garbanzo beans before…….but after making this delicious salad, they are my new obsession!

 

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Ingredients

  • 1 English cucumber
  • 1-15 oz. can garbanzo beans
  • 2 tbsps. mint – diced
  • 1 lemon
  • 1 ½ tbsp. olive oil
  • 4 cloves of garlic
  • Salt + pepper to taste

Directions

  • Preheat oven to 400 degrees
  • Rinse and drain garbanzo beans well.  Place in a single layer on a shallow pan.  Drizzle with ½ tbsp. olive oil
  • Peal garlic cloves and place on pan with garbanzo beans
  • Roast garbanzo beans + garlic for 30 minutes
  • Cut cucumber into ½ inch slices and then cut those slices into half
  • Combine juice of 1 lemon + 1 tbsp. olive oil to make dressing.  Mince the roasted garlic and whisk into the dressing
  • Combine cucumber slices, roasted garbanzo beans, dressing + mint and toss well
  • Divide into 4 servings

Nutrition Information (per serving)

Calories 160, Fat 6 g, Saturated Fat 0 g, Cholesterol 0 mg, Sodium varies, Carbohydrates 20 g, Fiber 4 g, Sugar 1 g, Protein 5 g

  
2 Comments | Posted in Piglet's Skinny Secrets, Uncategorized

What does 100 calories of your favorite snack foods look like?

Sometimes when I get home from work and am tired and starving I grab the box of Wheat Thins and just go to town!!  Taking the time to read the food labels and photograph 100 calories worth of all the snack foods in our pantry was really eye opening to me……..I mean only 11 Wheat Thins! I bet I can and do eat 40 in one sitting!!  Ok check out these images of what 100 calories looks like and then I will share some healthy snacking tips.

 

Fig Newtons

 

 

Milanos-1

 

 

Ritz Crackers

Tortilla Chips-1

 

 

 

Wafers

 

 

Wheat Thins

 

 

Healthy Snacking Tips

  1. Just don’t buy the bad stuff.  Avoid purchasing crackers, chips, cookies, etc.  All of these processed foods lack any real nutrients and are packed full of calories.  If these foods are not in your home, you will not be tempted to eat them.  (If I could just get my husband to stop buying all these terrible snacks…)
  2. If you do have some high calorie snack items that you want to enjoy, prepare yourself single servings.  Read the label and count out 100 calories of your snack item and package these servings individually.  This way you will not mindlessly eat out of the box/bag.  This is a major calorie saving technique.
  3. If you like cookies, try this little trick; buy or prepare cookie dough and freeze or refrigerate it, when you are craving a cookie, bake ONE cookie.  This way you are not left with 11 extra cookies just tempting you to devour them!
  4. Stock your refrigerator with healthy low calorie snack items such as; cut up veggies and fruit.  If this food is easily visible and already prepared you will be more likely to choose these healthy options when you want a snack.
  5. Lastly, employ the apple test.  Ask yourself, “Am I hungry enough to eat an apple?”  If the answer is “No”, you are not truly hungry and don’t need a snack.  Have a glass of water and continue with your day 🙂  This is really helpful in eliminating boredom snacking.

 

  
3 Comments | Posted in Nutrition & Wellness FAQ, Piglet's Skinny Secrets, Uncategorized

stay on track + healthy while traveling

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I am heading up to Chicago this afternoon to visit my parents for the weekend.  Traveling can make it very difficult to stick to your diet and stay on track with an exercise plan.  Here are a few tips that help me turn my weekend getaways into healthy getaways!

Pack your tennis shoes!  Pack what you require to workout; tennis shoes, clothing, etc.  Prepare for your trip with the intention of working out each day.

Incorporate active activities into your travel itinerary.   If you are going on a beach trip, most likely there will be some cool hikes, bike rides or runs for you to try.  If you are visiting a city, check out the local studios, classes and gyms.  I always make sure to catch a SoulCycle or Physique 57 class when I travel to a city with these studios.  If you are vising a small town, ask around and find a local yoga or Pilates studio.  Some of the best yoga classes I have attended are in small ski resort towns.

Bring a snack for the airplane.  Even if it is a short flight and you don’t anticipate being hungry, air travel is always unpredictable and you don’t know what kind of delay you may encounter.  The last thing you want to happen is to be stranded in an airport or on an airplane with no healthy options and  succumb to fast food, or even worse, airplane food!   I always pack carrots, nuts and an apple as an emergency snack.

Research restaurants in your destination city.  Look at menus online or have restaurants email you their menus to ensure there are options that fit into your diet.  If you have a plan for what you will order before you go out, you are much more likely to stay on track.

Watch your alcohol intake.  If you start drinking early in the day, chances are you will not exercise and will be tempted to make poor food choices.  Set a goal of no alcohol before a workout and a healthy breakfast.

 

Cinco

Looks like someone wants to join his mama on her trip…

  
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