What’s In My Pantry
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This isn't my pantry. My pantry refused to sign the model release form...
We try to keep staple foods in regular circulation. Healthy foods that we can use for quick meals, and foods we plan to use for more time consuming recipes. With 2 busy teenagers, and an energetic toddler, we need a mix of both options. Here’s what you’ll usually find:
The pantry:
- The big barrel of oats. One of my morning faves. There are a ton of variations of recipes for super-healthy oatmeal, so this is a no brainer. Here’s a base: half a cup to a cup of oatmeal with double that amount of water, mix in some flax seed, then add in 1-2 Tbsp flax seed, and you’ve laid the foundation for a power breakfast ready to dress up however you like.
- Nuts. We eat a variety of nuts including cashews, peanuts, almonds, and pecans. These are great snack options as they are low in sugar, and high in heart healthy essential fats. A handful or two a day in place of starchy carbs can even help promte weight loss according to recent studies.
- Dried fruit. Dried ranberries, raisins, apples, prunes, cherries, etc are a great add in to yogurt, oatmeal, and salads. Dried fruit (unsweetened) is a great source of vitamins, and quick energy. Be careful, because a serving of dried fruit is significantly less than a serving of fresh fruit. Watch those portions!
- Quinoa. Pronounce “keen-wah”, is a highly nutritious, protein-rich grain from South America that is gaining popularity here in the United States due to it’s versatility, and hearty taste. Prepasre it with vegetable, or chicken broth, and chooped carrots for a super supportive and tasty side dish.
- Beans. Beans are a great source of a fiber, protein, and a multitude of vitamins and minerals. There are a wide variety available, we usually get black, red kidney, cannellini, lentils, and garbonzo.
- Coconut milk. This is a relatively new resident in our pantry. This stuff rocks for so many reasons. One being that coconut milk is a great source of healthy fat, as well as calcium, potassium, and other minerals. I recently started using coconut flakes in my oatmeal, and love it! Coconut isn’t native to the US, so it can be a little pricey, but believe me, it’s well worth it!
So, there is a lil’ peek into what’s in my pantry. Now I want to know what’s in yours. It’s only fair! Lol, tell me below in the comments section…
The Perfect Breakfast?
By · CommentsNutritionist, fellow FTNS radio show host, and really cool chick Geri Zatcoff, M.S.Ed., M.S., C.N.S. is as good a cook as she is brilliant. In this exclusive guest post for hometeamfitnessblog.com, she shares what she believes is the perfect breakfast!
Zucchini Ratatouille
Geri Zatcoff, M.S.Ed., M.S., C.N.S.
Nothing but the good stuff...
Place on top of ½ cup of the warmed ratatouille. The warm yoke over the ratatouille is so delicious that you won’t even miss the bread.
Here’s what you need:
2 medium zucchini, chopped (see below)
2 medium yellow squash, chopped
1 medium onion, chopped
2 cloves garlic, chopped fine
2 Roma tomatoes, cored, seeded & chopped into ¼ inch pieces,or ½ cup grape or cherry tomatoes cut inhalf
¼ cup basil leaves, chopped
Dash red pepper flakes
Olive oil
Sea salt
Fresh black pepper
Here’s how you make it:
Wash squash and trim ends. Cut in half lengthwise. Place flat sidedown and cut in half again lengthwise. Chop in ½ inch pieces.
Preheat a frying pan on medium high. When hot, add oil. Add onion and sauté for one minute. Add garlic and red pepper flakes. Sauté for another minute and then add the squash and tomatoes. Stir fry for 3 or 4 minutes until the zucchini browns but not until soft. Remove from heat. Add sea salt and fresh pepper to taste. Sprinkle the fresh basil and toss.
Enjoy!
Geri Zatcoff is an expert nutritionist, trainer, and FTNS radio personality. To completely obsess over her work, she would love you to follow her at her blog, or find her on Facebook.
Let Me See Your Booty Work…
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Ok, we have some work to do here...
Incorporate the following best backside exercises in your regular strength routine and you’ll burn fat, shape and firm your booty, sculpt surrounding muscle groups, and rev up your metabolism.
1. Kettlebell Swings
Kettlebell swings combine strength and cardio training to redefine your backside. In addition to toning your glutes and hip flexors, you’ll work your core, and cardiovascular system (an all-in-one exercise). Stand with your legs shoulder width apart. Place the kettlebell about one foot in front of you. Push your hips backward, with a slight bend in the knee (shins almost vertical) and reach forward, placing both hands on the kettlebell. From your “hike position” (hips pushed backward, back flat, and chest out) hike the kettlebell behind you, with a purpose (don’t let go).Drive your hips forward, while contracting your glutes and tucking your tailbone under, to swing the kettlebell (always above the knees) until you are standing at “attention” with your hands about chest height.
Important Tips: Always make sure to keep your abs tight (this will keep your lower back protected.) Keep your neck in line with the rest of your spine. Always drive the swing with your hips and NOT your arms. If the bell ever gets too far out in front of you, never reach for it- just let it drop!
2. Lunges
Lunges are a workout staple that will firm your butt and tone your legs. Start with your feet hip width apart then step forward with one leg. Keeping your abs tight, chest high, and spine straight, sink down into the move until your front thigh is parallel to the floor and your back knee is almost touching the ground. Concentrate on squeezing your glutes as you push through your front heel back to the starting position. Important tip: don’t let your moving knee extend past your toes.
3. Step Ups
This is a great exercise for your butt as well as your quads and calves. Step ups also increase your heart rate so you’ll get the extra benefit of fat-blasting cardio. Stand with your right foot firmly planted on a step or a bench, your left foot on the floor. Push down through your right heel to straighten and stand on your right leg, squeezing your glutes at the top of the movement. At the same time, pull your left leg forward and up, knee bent 90 degrees and raised waist-high. Lower your left leg back to the ground, then step your right foot down. Alternate legs to make one rep.
4. Hip Extensions
Like lunges, hip extensions can be performed anywhere and without equipment. The key to this movement is positioning your weight so that your butt does the brunt of the work, not your legs. On your hands and knees, you’ll focus the main effort in your glutes and lower back without involving your hamstrings. Tighten your core and squeeze your butt to lift one leg toward the ceiling, keeping the 90 degree bend and flexing your foot so you’re reaching with your heel as you raise your thigh in line with your spine. Keep the movement slow and controlled to the top and then back down again.
5. One-Legged Deadlifts
One-legged deadlifts do triple duty, activating your muscles for a highly effective toning session that works your butt, hamstrings, and lower back. Holding a kettlebell/dumbbell in each hand, stand with your feet hip width apart, knees soft. Keeping your weight firmly on your left leg, lean forward from your hips, reaching the dumbbells toward your left foot and raising your right leg out behind you. Remember to keep your core tight and not round your back. Now stand straight, squeezing your glutes as you come back to start. Do a full series of reps before switching to your right leg for the second half of the set.
These 5 exercises are the absolute MUST DO’s of Project: Better Booty. We use all of these exercises in the most effective way in my Metabolic Mayhem Accelerated Fitness Training program. Text HTFPASS to 70000 for 2 weeks free!
Full Frontal Assault…Health Club Chains have to stop!
By · CommentsFull Frontal Assault…Health Club Chains have to stop!
By Rocco Castellano, CPT
www.Lose30inThirty.com
It’s amazing to me the stupidity that many health club chains still exhibit. A friend of mine asked me to help her out with her workout because she felt she needed to amp it up for the marathon she’s running. She has been a member of a popular “Gym” chain for a couple of years which has now changed its name in order to serve a more diverse population.
I discussed my friend’s goals, time availability and where she was going to train. I produced a workout card that I give all of my clients when they finish a consultation with me and she headed over to her “Gym” for her workout. Although I did my best to orientate her at my facility with exercises, reps and weights, the set up wasn’t the same at “her Gym” so she asked one of their trainers for some help.
Amazing but true: all she got was a few weird looks and a comment about not knowing what a “triangle row” was.
The trainer also went on to say that he was not familiar with most of the exercises on the workout card… so much for some help. As you would expect, I received a call from my friend and she relayed the story to me, asking if I would accompany her to her next workout. She didn’t feel comfortable and thought she would perform the exercises incorrectly. I scheduled some time and off we went.
This is where the bullshit began.
We walked into “her Gym” with my guest pass in hand. I was informed that I needed to fill out a form . . . name, address, age, fitness goals, you get the picture. BANG! Then it happened: “Mr. Castellano you need to meet with someone”. What? Why? I came here to workout with my friend. Are you friggin’ kidding me? Here comes “Smiling Bob”, in his blue dress shirt, looking like he wants to sell me a used car. I have to give it to him, his shirt was pressed to impress. I felt every nerve in my body surge.
Before he even started in on his sales pitch rant, I told him to stop and that I was only there because his inadequate staff couldn’t help my friend and that I would just be working out with her this once. He didn’t know what to do but to let me workout.
I’m really not sure where these “Full Frontal Assault” sales people get their training but it has to stop. I could understand a mild greeting from an assistant manager, manager or sales person to establish a rapport and a “If you have any questions I’d be glad to help” comment and let me be on my merry way. You don’t need to be a sales and marketing genius to know that if you present yourself with a friendly smile, say your name clearly, that’s a good first step in establishing a relationship with your potential customer. Whenever I get that full frontal assault I always feel like I’m under attack and will never buy what they are selling. Something I always try to do is get as much information from the potential customer, present myself in a way that would be positively memorable, let the person experience my workouts, products or websites and then follow up with them in a friendly manner and schedule a time to talk to them about how my products can help them.
If you’re talking at me…I’m not listening. Go sell it somewhere else. If you are sick of the full frontal assault, and want a fitness program you can take wherever you train, check out the Lose 30 in Thirty Fitness program.
Rocco Castellano is an globally recognized extreme weight loss specialist, certified personal trainer (CPT) and the author of the internationally popular fitness program Lose 30 in Thirty. Go to http://www.lose30inthirty.com/?hop=htfit to get your FREE copy of the Lose 30 in Thirty Starter Kit”
Hagerstown Personal Trainer Loves Surprises…
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Scan this QR code with your smart phone to get a special surprise. Go ahead, you know you want to...
