Interview with Dr. Tim Ryan about multi-level marketing diet plans and fitness

It was a pleasure to have Dr. Tim Ryan join me today in my monthly radio interview to discuss many of the multi-level marketing diet plans that are circulating. We discovered that at the heart of almost all of them is a low calorie, low sugar diet to go along with the supplements. The net of it is, you can lose weight without spending a dime if you made those same dietary changes in your own life. We also discussed physical activity and the importance of starting slow, especially if you have not had much physical activity in a long time. There is no such thing as a magic pill in a box to make you lose weight. It must be a change in your daily lifestyle.

Staying fit through the holidays

This month’s radio interview on WBHF focused heavily on tips and suggestions to avoid putting on the pounds during the next two months of holiday celebrations. From Halloween through New Year’s Day, we will be tempted to feast at one holiday gathering after another. There is nothing wrong with enjoying those parties and events, but you need to prepare yourself to avoid adding those extra pounds. By keeping to your existing fitness routine, learning to limit your intake and avoiding binge-eating, you can still have fun during the holidays without regretting what’s happening to your waistline.

Please feel free to share this blog post on your social media outlets to help spread the word to your family and friends.

THANK YOU!

Radio Interview with Susan Delmonico and Cindy Dent

We had a great time on-air combining my experiences prepping and painting a room in my home with the advice my very best friend, Cindy Dent, has for anyone selling their home. Yes, we mashup real estate, health, fitness and the holidays all in one guest interview on WBHF radio.

 

Fitness First Saturday – Strength Training

For this month’s radio interview, I wanted to focus on the importance of strength training as part of a healthy lifestyle. I talked about the reasons to include some kind of weight training or other core muscle exercises into your weekly routine. Strength training helps slow the effects of the loss of bone density due to aging, helps with our balance and increases metabolism. I also made sure to debunk the notion that working out your muscles, especially for women, will turn you into an “Arnold Schwarzenegger.”   And, if you think you are too old to even think about getting in shape, tell that to several of my clients who are in the late 60’s and early 70’s.

Baked Cauliflower Tots

baked-cauliflower-tots-550x781Ingredients:

2 medium heads cauliflower, cut into florets
1/4 cup small diced onion
1/4 cup grated Parmesan cheese
1/4 cup finely ground breadcrumbs
1 large egg

Preparation:

Preheat oven to 375°F. Spray a nonstick cookie sheet with cooking spray or lightly grease with oil. Set aside.

Steam cauliflower in hot water for 3-5 minutes or until nice and soft, drain and chopped with a knife or blend in the food processor ( just a few seconds.)

In a medium bowl, combine all of the ingredients and season with salt and pepper to taste.

Spoon about 1 tablespoon of mixture in your hands and roll into small oval shaped tots.

Place on the cookie sheet ½ inch apart and bake for about 20 minutes, turning halfway through cooking until golden.

Nutritional information: (6 servings/serving size six tots)

Calories: 100
Fat: 2g
Protein: 7g
Carbs: 14g

Crockpot Herb Chicken and Vegetables

Crockpot-Herbed-Chicken-and-Veggies-4Ingredients:

1 carrot, peeled, sliced into 1/4″ round pieces
4 red potatoes, quartered and cut into small wedges
2 garlic cloves, minced
1 small yellow onion, quartered and cut into small wedges
2 bone-in, split chicken breast, skinless
2 tablespoons extra-virgin olive oil
1/2 teaspoon paprika
1/4 teaspoon black pepper
Kosher or sea salt to taste
1 tablespoon fresh parsley, (optional 1 teaspoons dried parsley)
1/2 tablespoon fresh sage, (optional 1/2 teaspoon dried rubbed sage)
1/2 tablespoon fresh thyme, (optional 1/2 teaspoon dried thyme)
1/2 tablespoon fresh rosemary, (optional 1/2 teaspoon dried rosemary)

Preparation:

Add carrots, potatoes, onion and garlic to a medium mixing bowl. In a small bowl, combine oil, paprika, herbs, salt and pepper. Add half oil & herb mixture to vegetables, toss to coat and add to slow cooker.

Rinse and pat chicken dry, add to the mixing bowl and pour remaining oil & herb mixture over chicken, being sure to thoroughly coat. In a large skillet, turn to medium-high heat, add chicken and lightly brown on both sides. Place chicken over vegetables, cover and cook on low 5-6 hours or until juices run clear when pierced with a fork, or chicken has reached an internal temperature of 165 degrees and vegetables are tender.

Nutritional information: (4 servings)

Calories: 207
Fat: 10.0g
Protein: 7.0g
Carbs: 23g

Crockpot BBQ pulled pork

Pulled-pork-in-slow-cookerIngredients:

1/2 (7-8 ounce) can tomato sauce
1/2 tablespoon apple cider vinegar
1/2 tablespoon garlic powder
1 teaspoon onion powder
2 tablespoons honey
1/2 teaspoon ground cumin
1/2 teaspoon chili powder
1/2 teaspoon ground cinnamon
1/4 teaspoon kosher or sea salt
2 pork loin chops

Preparation:

Mix together all of the ingredients in the crockpot, except the chops.

Place the chops in the sauce and cook as directed.

Cook on low setting for 6 to 8 hours or high for 3 to 4 hours.  Meat should easily pull apart when done.

Nutritional information: (4 servings)

Calories: 221
Fat: 6.0g
Protein: 28.0g
Carbs: 15g

June radio interview

cropped-susan-sitting-1200x600.jpg

Spent time discussing some alternative fitness activities that do not require going into a gym. We also discussed the need for eating regularly and properly as well as getting plenty of sleep and water. It’s always fun to be on the radio and reaching out to the listening audience to make health and fitness more of a priority in all of our lives.

Honey Mustard Chicken

Ingredients:HoneyMustardChicken

4 Chicken breasts (about 1.5 lbs), skinless boneless

2 Garlic cloves

1/4 cup Dijon mustard

1/4 cup Honey

1/4 cup Mustard, whole grain

1/4 tsp Pepper

1/4 tsp Salt

Preparation:

  1. In a medium bowl whisk together honey, both mustards, garlic, salt, and pepper.
  2. Place chicken breast in marinade and let it sit for about 3 hours or overnight.
  3. Preheat oven to 375 degrees.
  4. Place the chicken on the sheet pan.
  5. Bake for 30 -40 minutes or until the chicken is no longer pink in the middle and juices run clear. Serve with rice, quinoa, or as is.

Nutritional information: (4 servings)

Calories: 379
Fat: 5g
Protein: 56g
Carbs: 23g

Mexican Stuffed Shells

Ingredients:MexicanStuffedShells

1 pound ground beef

½ cup yellow onion, diced

2 TBS taco seasoning

4 oz cream cheese

about 8 oz jumbo pasta shells

10 oz enchilada sauce

1 cup salsa

1¼ cup cheddar cheese

½ cup mozzarella cheese

Preparation:

  1. Cook pasta shells in boiling water for approx. 10 minutes.
  2. Preheat your oven to 350 degrees.
  3. Brown ground beef and onions over medium high heat until cooked thoroughly.
  4. Drain the excess grease from the pan.
  5. Add in taco seasoning
  6. Add in cream cheese and cook over medium heat until cheese is mixed in and melty throughout. Set aside.
  7. Combine your enchilada sauce and salsa in a small bowl.
  8. Pour about half of your enchilada sauce salsa mixture into the bottom of a 9×13 pan and spread around.
  9. Fill each jumbo shell with a heaping 1 TBS of meat mixture and place into pan with sauce.
  10. Repeat until all shells or meat mixture is gone.
  11. Pour the remaining enchilada sauce salsa mixture over the tops of the shells.
  12. Wrap pan in aluminum foil.
  13. Bake for 30 minutes.
  14. Remove foil and top with cheeses.
  15. Return to oven and bake for an additional 15 minutes until cheese is melted and bubbly.

Nutritional information: (6 servings)

Calories: 323
Fat: 11g
Protein: 23g
Carbs: 32g