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Month: October 2014

Craving Pizza? Try this easy, mouth-watering replacement!

Craving Pizza? Try this easy, mouth-watering replacement!

I am officially on day 6 of my 10 day low-carb/Ketogenic refresh to prep by body for carb-cycling that will commence next week. I always try to be as creative as possible with my recipes (especially when I am dieting) so discovering this mouth-watering pizza replacement was almost as exciting as Christmas morning.

So what is it? ZUCCHINI Pizza Crust. Some of you may be skeptical at first but as my Dad would say, “Don’t knock it til you try it!”. I have experimented before with Cauliflower Pizza Crust which was also delicious but something about the flavor of Zucchini makes this recipe even better. My  Pinterest is full of amazing healthy (and Indulgent!) recipes yet this one really stuck out to me the other day. Why? Well because it was EASY.

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I got the original recipe from a blog called Kaylyn’s Kitchen however I decided to make it my own. SO in those moments where you are craving a delicious, cheesy pizza….fear no more! You can satisfy that craving while topping this delicious gluten-free, grain-free crust with whatever crazy toppings you can think of!

 

ZUCCHINI PIZZA CRUST

Step 1: Wash & prepare the Zucchini my slicing off the top part then slicing into 2-3 inch pieces.

Step 2: Blend Zucchini until fine and “grain-like”. I used my Ninja blender and it worked perfectly!

Step 3: Microwave blended Zucchini mix for 5 minutes.

Step 4: Using a cheesecloth ( I used a couple paper towels) try to extract as much of the water as possible to dry out the zucchini. Sidenote: allow it to cool off first!

Step 5: In a bowl, mix Zucchini, 1 egg, garlic powder, parmesean cheese, oregano and a dash of salt.

Step 6: “Dough” should make two large balls. Flatten and spread on a lined baking sheet to desired thickness/size.

Step 7: Bake at 450 for about 20-25 minutes or until lightly browned.

 

 

You can top your pizza with anything you desire however I melted some shredded mozzarella cheese and fresh cut tomatoes! Now you can officially use the words “pizza” and “healthy” in the same sentence! Enjoy 🙂

 

Alessandra

 

Going Against the Grain- Why You Shouldn’t Be Afraid to Try New Things at the Gym, Even if “so-called” Experts Say it’s a No No

Going Against the Grain- Why You Shouldn’t Be Afraid to Try New Things at the Gym, Even if “so-called” Experts Say it’s a No No

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In one breath we hear a set of rules, and in the next breath we hear that every body responds differently. “Complete high-rep circuits for weight loss. Lift heavy to get big.” Well what if I told you that you could complete high-rep workouts and get big, and lift heavy to lose weight. Would you believe me? Well, both of those are true. Yes, high-rep circuits can be useful for weight loss. And lifting heavy can help you gain mass. But they also work vice versa. How can that be? How can they work both ways?

For starters, program design has a lot to do with how you want to use a certain workout for a certain goal. If you walk up to a pretty new lifter in the gym who was looking to get big and told him that you were going to get him huge using sets of 15-20 reps, he would most likely shake his head and walk away. It is pounded in our heads from day one that rep ranges 3-5 are for strength, around 6-12 for hypertrophy, and anything higher than that is for endurance and weight loss only. This simply isn’t the case. The overriding factor here is volume. If you can create a workout of 15-20 reps per set that creates a higher volume workload, then you will be training for size. And if you do put yourself through this, you will experience one hell of a pump, especially if you’ve never incorporated anything like this before.

And what about lifting heavy for weight loss? Again, we are looking at program design here to differentiate between doing this for added strength and size, and weight loss. When looking for weight loss, we are looking to use heavy, total-body compound movements. The fact of the matter is that moving the heaviest weight possible requires a tremendous amount of work. What do we use to make our bodies do this work? Energy. Energy=calories. We burn the most calories while moving the most weight. A program alteration I would use to avoid lifting for size would be to keep everything in the “total body” category. Avoid overloading one specific muscle group with a lot of volume. However, just because you are lifting heavy doesn’t mean that you are going to gain size anyway; even if you do overload a muscle group. So don’t be too cautious worrying about that. You need to eat for size. If you are on a cutting diet while lifting heavy, you won’t be adding pounds. In fact, this will actually help you retain your muscle and strength while losing fat, which will further help you burn more calories and look amazing!

So what’s the other part of this? I mentioned earlier that every body responds differently. I don’t mean everybody. I mean every BODY. People can do the exact same routine, eat the exact same thing, and have exact OPPOSITE results. One of my biggest pet-peeves is seeing an article guaranteeing new-found success toward this one goal by using this new workout method. You can’t guarantee that. These “cookie-cutter” programs are bogus. The truth is, until someone knows exactly what you’ve done in the past and exactly how your body has changed from it, they can’t tell you how your body will change with this program. Some people put on muscle very easily. Some lose weight very fast. And some genetic freaks get the best of both worlds. But the majority of us don’t. You need to try new things to see how YOUR body adapts to them.

That is why I stress constantly trying new things. That is something I have been working on. The past 6 months, I have spent time in the gym and in research, coming up with new ways to push my body. Some methods have been effective, while others have yielded minimal results. But they were BOTH positives in my regimen. They both showed me what my body responds well to and what my body has no response to. So in designing future programs, I already know what works best for certain effects on my body. Some of these are things that I would have scoffed at two years ago, but some of them have worked.

If you are too ignorant, like I was, to try something new simply because it goes against what people say, then you are limiting your potential. You will never know what can truly take your body to the next level until you try a major variety of methods. Only then will you know what works best for you. If it works, great. If it doesn’t work, that’s great too. Honestly.. Don’t consider it a couple wasted weeks. You are now two weeks closer to your perfect program, and one step closer to YOUR perfect body.

 

Until next time,

Josh

Alcohol- How Much is it Actually Hurting Your Goals?

Alcohol- How Much is it Actually Hurting Your Goals?

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This is one of our most asked questions by our clients. Does alcohol really slow my goals? How many drinks is ok? What if I only drink on the weekends? So if you are often wondering these questions as well, you are far from alone. In 2012, 88% of adults ages 18 and up reported that they have consumed alcohol. So this is a topic that affects almost 9 out of 10 adults. So what does it really do to our bodies?

Well calories in alcohol are “empty”, meaning they have no nutritional value. Because of this, your body has no use for it and can’t store it, so it metabolizes it immediately. It become the sole focus of your metabolism to get rid of it. While this is going on, your body also loses its ability to absorb vitamins and nutrients from the foods you eat.

Alcohol also has serious effects on your blood sugar levels. Maintaining healthy blood sugar levels is one of the first parts of the metabolism that stops working while your body instead tries to eliminate toxins from the alcohol as fast as possible. Over time this can cause glucose intolerance, and even lead to diabetes. Even if you only drink occasionally, it can lead to dangerous drops in blood sugar levels.

These are all bad side effects of drinking that cause weight gain, among other serious problems. But to answer those previous questions, lets look at what happens immediately that causes us to gain weight while drinking… To reiterate, alcohol can’t be stored by your body so it must be metabolized immediately. This starts from the first sip of the night. Once this process starts, your body won’t metabolize fats and sugars. Think about all those sugary mixed drinks! Those are all immediately stored as fat! On top of that, alcohol slows your metabolism. So even after you stop drinking, your body is still being affected and the weight gain continues.

That’s just the metabolic breakdown of the the effects of alcohol. We haven’t even talked about the plain-view breakdown of the calories your taking in with each drink. Let’s say you come home at the end of the day and have a few beers to relax. 3 beers equates to right around 450 calories! That’s a significant portion of your workout if you are absolutely busting your ass! If you went through a lackluster workout that day, forget about it! And that’s if you stopped at 3 beers… The brutal truth is that one night of heavy drinking can destroy an entire week of hard work. Before you know it, you could be at upwards of 1500-2000 calories. It can be a lot higher than that. Think about a night you really went all out. Maybe your buddies got a keg. Maybe you were in a case race. About 4500 calories are in a 30 pack of beer. On your best night how many of those did you handle?

So let’s get back to the question: Does alcohol really slow my goals? The answer: No. It brings them to a SCREAMING HALT! We talk about plateau busters all the time and how we can bust through them but we never talk about how to cause them. Drinking is the ultimate plateau creator. That’s if you’re lucky. If you’re a casual gym-goer, alcohol will put you backwards in a hurry. Who enjoys busting their but every workout and seeing no progress or even regressions? Nobody. But who is willing to cut out the main cause of that? It’s up to you. These are your priorities. Can you learn to have a good time sober? If you are looking to transform your body then you are going to have to. There’s no way around it. You can’t do enough to counter drinking.

There’s the brutally honest truth.

 

Until next time,

Josh

Avocado Lime Dressing

Avocado Lime Dressing

I have been BIG into my salads lately. Since I have been getting most of my carbs from vegetables, I have gotten creative with spicing up a boring salad.

Here are two of my favorites! The first one is a spinach salad with broccoli, red bell pepper, tilapia filet and avocado and the second one is spinach, pear, sweet potato and topped with chicken salad. While both of those were AMAZING, they were still missing something- dressing!

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I really am not a huge fan of store-bought dressing as they can consist of a lot of hidden ingredients so I decided to continue my creativity and make my own dressing!

Full of healthy fats and quite tasty on any kind of salad, I give you:

Alessandra’s Avocado Lime Dressing

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Ingredients:

  • ripe avocado
  • 3 tbsp lime juice
  • 1 tbsp Basil
  • 2tbsp coconut oil
  • 3/4C water
  • 1 tbsp garlic powder
  • salt and pepper to taste

Using a blender, combine all ingredients until smooth. Store and enjoy on your favorite salads or sandwiches!

 

Let me know how you guys like it!

~Alessandra

A guilt-free late night snack, my 2015 goals and some reverse dieting knowledge

A guilt-free late night snack, my 2015 goals and some reverse dieting knowledge

I always look for new things when grocery shopping and usually I am successful! Although I miss my Stop & Shop at home in CT, I have finally gotten used to the Ralph’s, Von’s & Stater Bros. stores in SoCal. I discovered this item a couple of weeks ago and it has since become a nightly ritual for me.

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They are Carbmaster Yogurts by Kroger and these 60 calorie treats have replaced and tamed my ice cream cravings! Now although I wouldn’t consider these treats “clean” the macros are definitely a plus with 9g Protein, <3g carbs and 1.5g fat. There is only 3g of sugar in each of these flavor packed cups and although I haven’t tried all of the flavors yet, I have yet to find one that I don’t like. These are perfect for bodybuilders, my fellow bikini girls as well as anyone trying to keep the pounds off yet struggles with snacking.

 

 2015 Goals

I have officially decided to compete again in 2015 and I couldn’t be more excited. From now until January I will focus on continuing to build as much muscle as possible while increasing my macros weekly in small increments while maintaining my current bodyweight. This process also known as reverse dieting is essential as once I begin my official prep in January, I will cut back down on calories.

To start this process, I am in the middle of a 10 day Ketogenic recharge. Some of you may be wondering what that means so let me try to break it down as simply as possible:

What is a Ketogenic diet?

Basically a low-carb, high fat, moderate protein diet. The goal is to keep your carbs under 50g or at an amount that keeps you in Ketosis. Since you are depleting your carbs, once your body runs out of its glucose stores it will then turn to fat as its main source of energy. This type of diet is often prescribed to Epilepsy patients or diabetics. Since carbs spike insulin levels, using fat as fuel is optimal for these individuals.

I am only doing this diet for 10 days to completely empty my stores for when I begin to cycle my carbs.

Now some of you may also be asking

What is Carb Cycling?

Carb cycling is a plan that alternates between high and low carb days. To keep it simple, you are tricking your body. There are many different ways you can cycle carbs however I have decided to follow this plan:

Carb Cycling Plan

 

I find that my body personally performs best on lower carb/higher fat intakes therefore I have incorporated two low carb days followed by a high carb day. If you are just starting out, I would suggest just alternating between one low carb day and one high carb day. At first you may experience lower energy on your low carb day but once your body adapts, and once you start seeing results I guarantee it will become easier!  I am beyond excited to see the results with my own body and can’t wait to hear about your results if you decide to carb cycle as well!

With the holidays coming up it can be easy to slack off on your healthy eating. Using this method allows you to enjoy the best of both worlds while continuing to drop body fat!

 

 

Need help setting your macros? Do you feel like you need someone to guide you through your weightloss journey?

Contact me via FitnessTeam@sd-evolution.com !

The difference one year can make

The difference one year can make

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    A year does not seem like a long time, in fact with how fast these weeks have been flying by, a year is not very long at all. One year ago to this month I started a huge lifestyle change. Last October I was newly single, finishing my last year at CCSU, and battling 3 jobs. I was an avid marathon runner, INSANITY instructor and definitely not eating enough. Last Halloween I was the skinniest I have ever been. I was running anywhere from 6-10 miles per day and for a span of a few weeks I was eating only 1,000 calories at the max. Between the stress of school, work and my break-up I turned to running as my escape and did not properly fuel my body despite the high amounts of stress I was putting on it.

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    I would call last Halloween my breaking point. I went out with my girlfriends, drank way too much and all I can remember is waking up the next morning feeling the WORST I had felt in a long time. It was that day that I decided to make a change in my life. It was time to stop feeling sorry for myself, and get my act together to be the strong, confident woman I knew was somewhere inside.

Training for my first NPC Bikini Competition was one of the best decisions I made. Now, I did not jump right into it. I took November and December to jump on the clean eating train. I experimented with fun recipes and really focused on myself. I didn’t go out much, if at all but that was exactly what I needed to refresh my body and get my mind right. I still kept up with my running (as I had The NYC Half-Marathon planned for March) but I began to really fuel my body with the right foods and WOW what a difference that made! It truly is amazing what can happen once you learn to let go of the things that no longer serve you, allow you to grow, or make you happy.

The day after Christmas (come on did you really expect me to skip out on being able to eat my Mom’s delicious cookies?!) I started prep for my competition. I hadn’t picked out what show I wanted to do, nor did I know very much at all about the whole process, but I made this my goal and I was sticking to it. I spent countless hours researching and talking to people about doing shows and as I got more excited about it I realized this is exactly what I needed.

Beginning to strength train again was an amazing feeling. Making up my own workouts and seeing how much stronger I was becoming each week built my confidence and made me feel whole again. I absolutely LOVE running, however I absolutely LOVE lifting heavy weights too- and despite what everyone told me (that doing both was impossible) I continued to run and lift weights. For the first time in a long time, I was happy. I was happy with my body, I was happy with my life, I was surrounded by my amazing family and friends who supported me through 12 weeks of eating clean, mood swings and food prep and most importantly I was happy being on my own. Those 12 weeks from January to April, I spent more time getting to know myself and what worked for my body than ever before. Looking back I am so thankful for that break-up and thankful for that time period where I felt so awful because it made me the strong, confident person I am today.

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Today, I am grateful for my relationship with fitness and health because it has led me to find myself and most importantly find myself in a supportive, amazing relationship with my best friend and now business partner. Without that downfall, SD Evolution would not exist and I cannot wait to see what happens in another year from now. With that, I leave you to think about what you want to accomplish in one year. Is it weightloss? Is it a bikini competition? Is it incorporating a healthier lifestyle? Let me help you get started. Don’t wait another day to become the happiest, healthiest YOU that you can be.

 

Email me at FitnessTeam@sd-evolution.com for questions, comments or to learn how I can help you!

Why it’s ok to love your body while working towards your goals

Why it’s ok to love your body while working towards your goals

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Today it is so easy to want what you don’t have. Social media is full of other people’s best photos, top moments or “highlight reel” as I like to call it. Way too often are we comparing ourselves with others whether it be a model in a magazine or your favorite Instagram fitness account when we should be focusing on how amazing our own bodies are.

 

I know I sure have dreamed about having the body of some of the top female fitness competitors I follow via Instagram (Follow me—> @fitgirlmoves) and there was a point during my prep that I had one of them set as my background for motivation. Now nothing is wrong with a little motivation however I became obsessed with not having the awesome abs like she did. This person(who I didn’t even know!) was impacting my life in an unhealthy way, and when I realized this I began to laugh. I had been so focused on this other girl’s body that I was missing out on the transformation of my own. I was about 3 months into my competition prep and probably in the best shape of my life. Once I realized this, not only did I start to love my own body, but I was so proud of how far I had already come which pushed me even further to work hard towards my own goals.

The truth is you will never look exactly like that model, fitness competitor or actress and that should be a GREAT thing. Why would you want to look exactly like someone else anyway?  The media is so pressuring on us to look a certain way when we should be embracing ourselves every single day.

So what can you do to stay motivated and love your body?

  • Write down your goals. Whether they are fitness goals or not- write them down and keep that list visible. It forces you to be accountable.
  • Pick a favorite body part. This is a question I always ask my clients: “What is your favorite body part?” and I am usually given “I don’t have one” as an answer! THAT is just so silly to me! Our bodies are amazing in so many ways so if one doesn’t pop into your head immediately think about something you like to do (ex. running) most runners need your legs to perform- therefore your legs should be high up on that list of yours!
  • Take a selfie! Take photos during your fitness journey to keep track of weightloss or muscle gain. You will be amazed when you compare those photos months down the road.
  • Eat healthy. Focus on incorporating more whole foods into your diet: lean meats, veggies, fruit, nuts & seeds while limiting processed foods to feel your best.
  • Sweat daily. Even if its only 15 minutes or physical activity- 15 is better than 0. Go for a walk, jump on the treadmill or lift some weights. Earn your shower!
  • Each night look at yourself in the mirror and realize how lucky you are to have a functioning, powerful mind and body.

If you perform each of those steps daily, I promise that your focus will shift from feeling bad about your own body to absolutely loving it.

 

As always email me with personal questions, information about my meal and training plans or just to say hello!

Happy Monday all!

~Alessandra

 

Transformations- Proof that it is Possible for ANYONE to transform their body!

Transformations- Proof that it is Possible for ANYONE to transform their body!

As a personal trainer, I encounter an incredibly diverse amount of personalities. Introverts, extroverts, people with all the confidence in the world, and people who need help building that confidence. I often joke with my clients that my job is half personal trainer and half psychiatrist! We help build a healthy lifestyle, but we also develop incredible relationships with our clients, which is why they share so much with us. This is all a part of the healthy healing process. As a result, our clients gain emotional strength as they gain physical strength.

One of my previous clients, Ralph, is the best example I can share of a complete transformation. Ralph was a pretty shy guy who never had a grasp on his health. He and his wife struggled with weight their entire lives and didn’t even know where to start. When he came to me, he was at about 315 pounds. And that was ok, I can work with that. The bigger challenge was getting him to get comfortable with me and what we were going to be doing. For any of you who have been in a really good workout program, you know you tend to leave your comfort zone. For someone who is completely foreign to a gym, this is an extremely hard process. Just getting yourself to go to the gym takes a lot of strength. So adding more to a demanding program is a very delicate process.

It took a lot of finesse at first, with Ralph. We literally had to get him comfortable just being in the gym on a consistent basis. I started out teaching him basic exercises, and putting them into circuits. We would also add in some basic, steady-state cardio training at the end of each session to get him used to the different equipment. This stage of training is VITAL to the Trainer-Client relationship. You aren’t just creating a program at this point, you are creating rapport. If your client doesn’t trust you, they will never follow your program.

Luckily, this is the first place I saw advancements in Ralph. This quiet guy was able to hold conversations with me, respond to my questions, as well as ask questions on his own. So he was actively learning. This is HUGE. I can talk fitness with someone all day but if they aren’t an engaged part of the conversations, not much sinks in.

Within a few weeks, Ralph became comfortable with the gym. This was now a part of his routine. Physically, he was also ready for advancements. I now began teaching him compound movements- Squats, Deadlifts, Clean to Press… Heavier, total body movements burn more calories than movements in isolation- circuits or not. This is where we really started seeing results. Pounds were dropping and his smile became a well-known face around the gym. I kid you not, within a month he had the nickname, “The Mayor” at the gym. This guy was the friendliest person you’ll ever meet and he now had the confidence to approach other people and start conversations- with strangers! This was not the case when he first walked in the door, but after seeing what he could do, he had a whole new mentality. He was showing the world that he could do it.

We started off working together 2-3 days per week. But once he started seeing results, he became addicted. 5 sessions per week was our new schedule. This guy couldn’t get enough. 5 pounds a week of weight loss was nothing special, it was an expectation. Plenty of weeks exceeded that, but very rarely, if ever would we fall beneath that threshold. Ralph was a worker, and our program was on point. Tabata became a staple in our routine- 20 seconds on 10 seconds off for 4 minutes of an explosive motion. It doesn’t get tougher than that. There were no challenges I couldn’t throw at him. Now THAT is the recipe for success. Put your head down and work and the results will follow!

By the time Ralph and I stopped working together, he was at 245 pounds- a much healthier weight at about 6 feet 2 inches tall. But that wasn’t the biggest part of his transformation. Yes, 70 pounds is impressive, but that wasn’t all. This man grew emotionally more than I have ever seen before. He would barely say a couple words to me, HIS TRAINER, when we started. By the time we finished, he knew everyone in the gym by name. Even the owners called him The Mayor, of their gym! But Ralph started off just like you. Maybe he couldn’t find the time to start, or maybe he was scared to start. He could have been a little intimidated by the whole idea of it and maybe afraid that he couldn’t be successful. But he DID start and he WAS successful. Anything is possible! If you set your mind to it, you can do it too!

There are a lot of things you can take from this. The point I want to drive home is that it doesn’t matter where you start. If you have a goal, if you would like to be somewhere other than where you are, you just have to start. It doesn’t matter where, it matters WHEN. Now. There are no excuses for waiting. If it is that important you will find time to make a change. A change in eating, a change in lifestyle, or a change in exercise. Ralph’s biggest challenge was starting, but once he did- well you just read what happened. He got his life back. He became a happier, more confident person. Isn’t it worth it? How much money do we waste every day, every month, every year on useless things? Wouldn’t you like to invest that money into yourself? Creating a better you.. Of course you would. If you saved the money that you usually spend on fast food or eating out, you could afford a personal trainer, or a meal plan, or an online training program.

It’s up to you. Only you can make that choice. If it’s important enough to you, you will. And you’re already in the right place. We offer personal training, group training, local bootcamps, and meal plans, all right here! Check out the “Services” link on our site to get started. The change starts here!

Until next time,

Josh

Low Calorie Pumpkin Protein Cookies

Low Calorie Pumpkin Protein Cookies

After posting a picture of this delicious treat last night I was so surprised by the amount of people interested in the recipe!

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Josh and I spent the afternoon carving our little pumpkin we got from Trader Joe’s. I got the lucky (or yucky!) job of scooping out the guts while he got to carving. While he was so intently carving, I decided to prep the seeds to be roasted! After cleaning off the “guts” I spread them out on a baking sheet and sprinkled Sea Salt lightly over the top before popping them in the oven to bake for 35 minutes at 300. The perfect substitution for movie night popcorn!

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Before starting our scary movie night, (we decided on Insidious 2) I wanted to use my can of Pumpkin Puree I bought (obviously from Trader Joe’s also) so I whipped up some healthy protein cookies!

Anyone who knows me knows I have a HUGE sweet tooth so if these cookies satisfied me, they will for sure satisfy you- and the best part? All cookies are under 600 calories!

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INGREDIENTS

1 cup Pumpkin Puree

1/2 tsp Baking Powder

1/3 cup Liquid Egg Whites

2 tbsp Cinnamon

2 tbsp Natural Peanut Butter

1 tbsp Organic Vanilla Extract

2 scoops Whey Protein Powder (I used Vanilla Optimum Nutrition 100% Natural)

1 tbsp Organic Maple Syrup

**Additional add-ons: Dark chocolate chips, raisins, etc. (Not included in 600 calorie recipe)

Mix all of the ingredients together in a bowl. Mixture will be more liquid than regular cookie dough. Plop onto baking sheet using tablespoon (Mine made about 20 small cookies) and bake at 350 for 15 minutes or until solid.

Cookies will be more of a cake-like texture but the perfect fall evening treat! Enjoy will a glass of unsweetened almond milk!

I guilt-free ate most of the batch (Hey if it fits your macros right?!) as I nervously watched the movie. Safe to say I did NOT wake up to use the bathroom in the middle of the night- no way was I stepping out into the dark! 🙂

~Alessandra

 

 

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The truth on “Skinny Fat”: could it be as bad as obesity?

The truth on “Skinny Fat”: could it be as bad as obesity?

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Do you know someone who can eat WHATEVER they want, never have stepped foot in a gym a day in their life yet they still have the body of a toothpick? I can definitely name a few people I have come across in my life who have treated their bodies like a wastebasket simply because they could. They could eat a box of Oreos, McDonalds daily and ice cream every single night without even putting on an ounce of weight. Now you may be jealous of this person however the damage they are doing to the inside of their bodies is not something you should envy.

Although we all look different on the outside, we are all built the same way on the inside. The scary thing for these unhealthy  eaters is that they can have severe metabolic syndrome and even develop disease such as Type II Diabetes or even increase their risk of cardiovascular disease. Type II Diabetes is in fact directly related to Obesity however there’s no way your friend is obese….they barely have any fat on them! Right??

Nope! When a person consumes mostly processed, high sugar foods, their body stores it as visceral fat aka the most dangerous type of fat that is stored surrounding our internal organs.How can you expect your organs to do their job with layers of fat surrounding and suffocating them? While they may not look unhealthy or fat on the outside, their insides are a ticking time-bomb. Look at the heart for example, its sole job is to pump blood throughout your entire body to keep you alive. With fat surrounding it, chances are it is not going to work as well than a healthy heart. While the world continues to focus on the Obesity epidemic, I think we have become focused on getting the overweight into shape and healthy while putting the average person with a normal BMI yet at high risk for disease on the back burner. So if you know someone, or ARE someone considered as “skinny fat” here’s what you can do:

How to become a healthier YOU

As I mention to all of my clients, your weight is a number- only a number. Sure it can be motivating to visually see the weight on the scale decline, yet for someone like me, who is physically fit the number on my scale has gone UP since I started working out heavily. Instead focus on healing your body from the inside out.

  • Eat whole, nutrient dense foods. If you are new to clean eating, take baby steps. Aim for 80% of your diet to be clean at first, then increasing that number to 90%. I still enjoy treats once per week!
  • Eliminate fast food options and foods high in sugar. Sugar turns directly into fat!
  • Don’t eat bad foods just because you “can” without gaining weight. I guarantee a clean diet will not only give you more energy, but make you feel better.
  • Instead of using the scale, measure your progress with photos or a tape measure keeping track of your waist and hip measurements. You will notice more of a difference here!
  • And finally, get yearly physicals to make sure your health is in check!

You don’t have to torture yourself through a crazy diet to become healthy. Eating clean and taking care of my body was the best choice I have ever made. Not sure where to begin?? Email me at FitnessTeam@sd-evolution.com for questions or to get started with a meal or training program.

Remember, you only have one body to live in…why not treat it the right way?

~Alessandra