Top 5 Healthy Eating Tips for Bergen County Residents

Most healthy eating advice focusses on counting calories and measuring portion sizes and ignores actual health. However, true healthy eating goes far beyond calorie restriction and involves providing your body with the essential nutrients it needs. These essential nutrients boost your energy levels, protect against chronic diseases, help your vital organs function and much more. Today I’m going to be helping you adapt your diet so that it contains fewer calories but is also packed full of health boosting nutrients by providing you with five top healthy eating tips.

Tip 1 – Fill Up On Vegetables

Vegetables are a great healthy eating choice for various reasons. First, they contain large amounts of water and help you stay hydrated. Second, they are packed full of fiber along with plenty of health boosting vitamins, minerals and phytonutrients. Finally, vegetables generally contain well below 100 calories per serving which makes them an excellent choice if you’re trying to lose weight. So if you want to stay healthy, make sure you’re eating multiple servings of vegetables throughout the day.

Tip 2 – Drink Healthy Hot Drinks

Healthy hot drinks (such as black tea, coffee and green tea) not only protect against dehydration but they’re also loaded with health boosting phytonutrients. These phytonutrients in black tea, coffee and green tea have countless health benefits some of which include protecting against chronic disease, boosting the health of your blood, strengthening your immune system and much more. By drinking healthy hot drinks regularly, you can take full advantage of these phytonutrients and enjoy all their health benefits.

Tip 3 – Enjoy Natural Marinated Meat & Fish

Fresh meat and fish are an excellent source of protein. However, if you’re eating them regularly, they can start to become bland and boring. One great way to get around this is by mixing up a range of healthy and natural marinades, soaking your meat or fish in them for a few hours and then cooking them as normal. Doing this will give the fish and meat you eat a whole new level of flavor and ensure that you have plenty of variety in your diet.

Tip 4 – Snack On Nuts & Seeds

Nuts and seeds are an excellent healthy snack for numerous reasons. They’re packed full of healthy fats which boost your brain, strengthen your heart, enhance your immune system and much more. In addition to this, they contain high levels of protein which helps to build, maintain and repair all your body’s cells. They’re also very filling and sure to keep you satisfied between meals. So if you’re currently snacking on candy, chocolate and chips between meals, swap them for nuts and seeds today and give your health a kick.

 Tip 5 – Limit Processed Carbohydrates

Processed carbohydrates are probably the biggest barrier to healthy eating around with foods that contain large amounts of processed carbs being high in calories and low in nutrients. As a result, they do very little for your health but add lots of unnecessary calories to your diet which then get stored as excess body fat. So if you want to ensure that every meal you eat is healthy, think about the amounts of processed carbs it contains and where possible, choose meals that contain little or no processed carbs.


 As you can see, a proper healthy eating strategy will help you lose weight and improve your overall health. So if you’re currently focused just on the quantity of foods that you eat, start making some changes today and use these five tips to improve the quality of the foods you eat as well.

Top 5 Healthy Alcohol Consumption Tips

Top 5 Healthy Alcohol Consumption Tips

When it comes to eating healthy, most people don’t give alcohol a second thought. They change the actual foods they’re eating but continue drinking the same types and quantities of alcohol as they did before. However, alcoholic drinks often contain more calories and can be worse for you in terms of health than junk food. So if you really want to improve your overall health, you need to be factoring in your alcohol consumption. In this article I’m going to be helping you do exactly that and providing you with five top tips that will allow you to enjoy alcohol in moderation without it sabotaging your healthy lifestyle goals.


Tip 1 – Limit Your Consumption To A Maximum of 2 Alcoholic Drinks Per Night

Heavy alcohol consumption can cause you to become dehydrated and this has a negative effect on your metabolism, your blood flow, your vital organs and more. In addition to this, heavy alcohol consumption directly damages a number of vital organs including your brain, your kidneys and your liver. Finally, most alcoholic drinks are relatively high in calories, so by drinking excessively, you’re likely to gain weight. By moderating your alcohol consumption and drinking no more than two alcoholic drinks per night, you can avoid all these negative effects without giving up on alcohol completely.


Tip 2 – Have At Least 2 Alcohol Free Nights Per Week

Even if you’re drinking in moderation, consuming alcohol on a daily basis is not good for your health and the buildup of alcohol in your system can lead to the same health complications discussed above. Therefore, it’s important that you have at least two days per week where you completely avoid alcohol. Doing this cleanses your system and gives your vital organs a break from alcohol exposure.


Tip 3 – Drink A Large Glass Of Water After Drinking Alcohol

As mentioned in the first tip, one of the health risks of excessive alcohol consumption is dehydration. However, even in small amounts, alcohol does have a dehydrating effect. Therefore, to fully protect against dehydration and avoid the health complications, make sure you drink a large glass of water after drinking alcohol.


Tip 4 – Choose Low Calorie Alcoholic Drinks

Alcohol is relatively rich in calories and contains 7 calories per gram. In addition to this, most alcoholic drinks contain large amounts of carbohydrates and sugar which adds further calories to the drink. As a result, just a couple of regular alcoholic drinks can add over 500 calories to your daily intake. Not only can this lead to unwanted weight gain but the large amount of calories in liquid form can also cause your blood glucose levels to surge and drop rapidly. By choosing low calorie alcoholic drinks, such as champagne, light beer or spirits, you can slash the total calorie count to below 100 calories per drink and avoid these complications.


Tip 5 – Don’t Drink Alcohol Within The Last 2 Hours Before You Sleep

Drinking alcohol close to your bedtime can interfere with your sleep patterns and reduce the amount of deep sleep you get during the night. As a result, the sleep you get will be less effective and you’ll feel exhausted if you drink alcohol close to your bedtime. Therefore, make sure that on the nights you do drink alcohol, you drink it at least two hours before you go to sleep.



 If you’ve been rigorously sticking to your healthy eating plans but haven’t been getting the results you desire, your current level of alcohol consumption could be why. So if you’re not presently implementing all five of the above tips when it comes to alcohol, start making some changes today and give your health a huge boost.

Don’t Believe These 5 Myths

Nothing irks me more than when good people are misled by fitness myths. These myths interfere results and keep people miles from their goal weight.

So I’ve got to warn you about the false rumors going around Bergen County, about strength training.

Strength training is the number one thing you could possibly do for your health, development, and fitness.

Don’t fall for one of these 5 myths and miss out on remarkable potential results.

Strength Training Myth #1: Muscle Can Turn Into Fat

Why would you want to build muscle if they think it could morph into fat over time? Don’t worry; this myth is seriously bogus.

Muscle tissue is muscle tissue. Fat tissue is fat tissue. One will never become the other.

Strength Training Myth #2: Strength Training Makes Women Bulk Up

Sure, strength training increases the amount of muscle on your body, so many women take this to mean that their body will become body-builder-esque. Not quite the look you’re going for…

The truth is that the female body simply doesn’t naturally contain large enough levels of testosterone to put on bulk muscle without a very focused and dedicated effort. Rest assured, ladies, the effort you spend on strength training will get you closer to that lean, toned look you want.

Strength Training Myth #3: Strength Train Enough and You Can Eat Anything

This irks me all the time, as I’ve seen so many people throw away their hard- earned fitness results by eating unhealthy foods.  If you do strength training everyday at intense rate, your total calories will still count. A lot of people miscalculate how many calories they eat with how many calories the burn each day.

For best results, maintain a calorie-controlled is to have fresh diet, and be on the strength training routine.

Strength Training Myth #4: Strength Training Does Not Burn Fat

If you are trying to loose weight, muscle is your number one ally against fat gains. Regular strength training helps you increase your muscle mass as well as preserves existing muscle mass.
Strength Training Myth #5: High Reps And Light Weights For Toning

Never do high repetitions because that will increase your muscular endurance but will not add strength or tone.  In order for you to challenge your muscles, you need to do heavier weights with lower repetitions. By including strength training as a part of the fitness routine you’ll achieve a fit and toned body in Bergen County.

My custom-made fitness programs remove all of the guesswork for you. I know what works, and I make it my mission to see you reach your goals.

Call or email me today and we’ll get you started on the program that’s best for you.

For Best Results…

Want to get the most from your workouts? Follow these 5 tips:

  1. Be Consistent: exercise at least 4 times each week.
  2. Be Challenged: change your routine often.
  3. Be Patient: don’t forget that true fitness results take time.
  4. Be Excited: find an exercise program that you love.
  5. Be Coached: call in a professional, like me, for real results. Call or email today!

Cranberry Chicken Salad

Meals that are high in protein and natural fiber are the perfect way to compliment your strength training routine to achieve your fat loss goal quickly. This recipe for Cranberry Chicken Salad is a delicious way to eat lean and clean. Serve on large lettuce leaves. Servings: 8

Here’s what you need…


  • 4 cups cooked chicken breast, cubed
  • 1 fennel bulb, chopped
  • 1/4 cup roasted pistachios, chopped
  • 1/4 cup dried cranberries
  • 1 Tablespoon roasted pepitas
  • 3 Tablespoons coconut milk, canned and full fat
  • 1 teaspoon dried, ground sage
  • 3 Tablespoons fresh parsley, minced
  • dash of salt and pepper
  • head of Romaine lettuce

1. Mix all of the ingredients, except the lettuce, in a bowl. Serve by spooning the chicken salad in large Romaine lettuce leaves.

Nutritional Analysis: One serving equals: 221 calories, 9 fat, 123mg sodium, 10g carbohydrates, 4g fiber, and 23g protein.

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Beware of these 7 dieting mistakes

It’s a common problem. You’ve been on a diet for weeks and aren’t losing weight like you thought you would. 
It may be because you’re consuming more calories than you think.

Keep reading to discover seven sneaky habits that may be sabotaging your weight loss efforts.

Mistake #1: Forgetting Liquid Calories

It’s easy to forget that the things you drink have calories—some more than you’d think. In fact, some beverages have more calories than an entire plate of food.

It is estimated that around 20 percent of your daily calories come from what you drink. So as you drink your juice with breakfast, rehydrate with a sports drink at the gym, or drink a glass of wine at dinner, think about the calories you’re adding.

For calories’ sake, it’s best to avoid all sweetened sodas, sweetened or flavored coffee drinks, sweetened tea, and smoothies. Replace these high-calorie drinks with water, skim milk, and unsweetened herbal tea. Because while they taste great, liquids generally don’t satisfy hunger, so they are just empty calories.

Mistake #2 Meal Skipping

Many dieters think they’ll cut their calorie intake by skipping a meal, usually breakfast.

But this is a mistake.

Research has shown that those who skip breakfast actually weigh more than those who eat three meals a day. Skipping a meal usually causes you to eat more calories during the day because you will end up eating even more food later in the day because you’re so hungry.

So aim to eat three (or more) meals a day. A healthy breakfast that will keep you feeling full all morning contains protein and fiber. An example would be whole-wheat toast and an egg.

Mistake #3: Oversized Portions

Just because restaurants load your plate with a mountain of food doesn’t mean you should eat that much at home for a normal meal.

Remember that your stomach, like your heart, is the size of your fist. Don’t think you could fit much food into your fist? You’re right. And contrary to what mama taught you as a child, you don’t have to eat all the food in front of you.

To eat a little less, use smaller plates and eat slower so you know when you’re full. Also, remember that portion control also applies to healthy foods, as they, too, contain calories.

Mistake #4: Too Many Extras

A salad is a healthy, low calorie option. At least until you add dressing, bacon, cheese, and croutons.

These add extra calories fast.

One tablespoon of dressing contains 75 to 100 calories. With that in mind, it’s no wonder grilled-chicken salads at a fast-food restaurant can have more calories than a hamburger.

Mistake #5: Blaming Your Genes

Many people give up on dieting or think there’s no hope when it comes to meeting their goal weight because of their genes.

Just like you may share your father’s hair color or your mother’s eye color, there is a small chance you also share your parent’s body type. However, this is no excuse for doing nothing about trying to lose weight.

Stick to your diet and exercise plan and you should definitely see results.

Mistake #6: Eating Without Thinking

It happens to everyone. You’re tired after a long day and you just want to veg in front of the television or read a good book. Unfortunately, mindlessly eating is often involved. You may think that since it’s not on a plate it doesn’t matter, but every bite you take counts.

When it comes to a successful diet, make rules for appropriate times to eat. And don’t always feel the need to eat when relaxing. Try sipping on water or tea, chewing gum, or simply don’t put anything in your mouth.

Mistake #7: Eliminating All Treats

Dieters often become overzealous in their plan and completely rid the house of all the food they enjoy, whether chips, sweets, snacks, or any high calorie food.

This commitment may last a few days until you can’t tolerate it any longer and you overindulge on what you deprived yourself of.

A better plan is to allow yourself a treat every once in a while.

Remember that everyone makes mistakes, but be smart and don’t let these common pitfalls keep your from meeting your weight loss goal!

Reach your fitness potential faster by coupling your good diet with a challenging exercise program. I’m here to motivate, instruct and encourage you to reach your goal.

Call or email today to get started on a fitness program that will truly improve your quality of life.


Aim to Add

It’s easy to only focus on the foods that you’re not supposed to eat when on a diet, but by changing your focus to all the foods that you are able to freely eat you’ll stay motivated and stick with it.

Pack as many non-starchy vegetables as you’d like into your daily diet as well as fresh, seasonal fruits. Experiment with different methods of preparation for exciting variety.

Milanese Steak Grill 

Give your taste buds an early summer vacation with this tantalizing combination of parsley, lemon peel, garlic and white wine. Make sure to trim your steak of all visible fat before grilling to enjoy the leanest cut possible. Add a side of steamed veggies and brown rice for a healthy, tasty meal. Yield: 4 servings

Here’s what you need…

  • 1 lb. boneless beef top round steak, 3/4 inch thick, trimmed of fat
  • 1/4 teaspoon salt
  • 1/8 to 1/4 teaspoon pepper
  • 1/3 cup finely chopped fresh parsley40db3b99-7788-443a-bef7-d6504bf23940
  • 2 tablespoons grated lemon peel
  • 3 large garlic cloves, minced
  • 1/4 cup dry white wine or chicken broth
  • 1 tablespoon Dijon mustard
  1. Heat grill. Lightly sprinkle both sides of steak with salt and pepper. When ready to grill, place steak on gas grill over medium heat or on charcoal grill 4 to 6 inches from medium coals. Cook 8 to 11 minutes until desired doneness, turning once.
  2. Meanwhile, on rimmed platter or in shallow baking dish, combine remaining ingredients; mix well.
  3. Place hot grilled steak in sauce mixture. Cut steak diagonally across grain into slices. Coat each slice with sauce mixture before placing on individual plates. Spoon any remaining sauce over steak slices.

Nutritional Analysis: One serving equals 150 calories, 4g fat, 2g carbohydrates and 24g protein.

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Why Cardio Is Important

The Cardio Myth

There are certain fitness myths that people will always know about.

These ideas are passed from one unsuspecting person to the next, a little crumb of misinformation that does more harm than good.

I’ve heard them all so many times.

There’s the myth about ab crunches melting off belly fat. (Sorry folks, spot reduction doesn’t exist. You’ve got to burn the fat from your body as a whole.)

Then there’s the one that says the faster you do an exercise the better, even at the expense of form. (Ouch. This philosophy has caused many an injury. Never sacrifice form for speed. Take your time, and have resting days)

I’ve even heard one that says recovery days are not necessary. (Rest days are actually very important to your recovery and weight loss.)

Out of all fitness myths, the one that gets to me the most is the belief that fat loss comes as a result of long, slow cardio sessions.

I’ve seen many people in Bergen County waste their time and effort on this one.

The truth is that intense, shorter workouts that contain resistance training with challenging bouts of cardio will burn fat quicker than a long, steady cardio session.

Think about it. Who doesn’t love to save time?

If you are still plodding away on the treadmill 60 minutes at a time then you are spending more time to get half of results.

Allow me to introduce you to a little technique called HIIT.

HIIIT stands for High-Intensity Interval Training is an exercise strategy that improves performance with short training sessions. These sessions involve a warm up period, several short, maximum-intensity efforts that are separated by fair recovery intervals, and a cool down period.

By adding the explosions of speed into your comfortable pace will increase your muscle tone, power, speed, strength, endurance and best of all it allows you to burn more calories.

There you have it-all you need to know to take your workouts to the next level.

Do you have questions about using HIIT to get better results? I would love to hear from you and answer al your questions.

Call or email me today and I will schedule a time to meet with you one-on-one to strategize the quickest and most effective route to meeting your fitness goals.

Bonus Burn

After you exercise using HIIT, your body goes into a state of enlarged metabolic productivity. Simply put, this means that your body will continue to burn extra calories long after you have put down your last set and left the gym.

On the other hand, if you stuck with a long session of steady cardio, your calorie burning would stop quickly after you hopped off that treadmill.

I don’t know about you, but I like the idea of burning more calories after I’m done exercising. Talk about a bonus!

Say goodbye to stable cardio and accept a whole new fitness philosophy centered on HIIT.

Watch how quickly your body begins to transform.


Low Carb Mini Muffins

Most baked goods are terrible for your waistline. Products made with refined flour, sugar and unhealthy fats should always be avoided. This recipe for mini muffins uses coconut flour, an alternative to wheat flour that is lower in carbs and free of gluten. Enjoy one for a breakfast on-the-go or as a quick snack. Servings: 24

Here’s what you need:

  • 6 eggs
  • 1/2 cup coconut oil, melted over low heat
  • 1 teaspoon vanilla extract
  • 1/4 teaspoon almond extractpic
  • 1/4 cup grade B maple syrup
  • 1 lemon, zest and juice
  • 1/2 cup coconut flour
  • 1/2 teaspoon salt
  • 1/4 teaspoon baking soda
  • 1 cup organic, fresh blueberries
  • 1/4 cup sliced almonds
  1. Preheat oven to 350 degrees F. Grease a mini muffin pan with coconut oil.
  2. In a medium bowl combine the eggs, melted (and cooled) coconut oil, vanilla and almond extract, maple syrup, lemon juice and zest.
  3. In a small bowl, whisk the coconut flour to remove lumps, add salt and baking soda.
  4. Mix the dry ingredients into the wet ones, then gently fold in the blueberries.
  5. Fill each mini muffin tin to the top, then sprinkle with sliced almonds.
  6. Bake for 30 minutes, then turn on the broil for 1-2 minutes (watch close!) to lightly brown the tops.
  7. Allow to cool before removing from muffin tin. Store in an airtight container in the fridge for up to a week.

Nutritional Analysis: 84 calories, 5g fat, 55mg sodium, 4g carbohydrate, 1g fiber, and 2g protein

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