I am a firm believer in being able to enjoy delicious and healthy food without the guilt.  All you need to do is a little pre-planning to make something lighter without sacrificing taste.  I love skinny taste.com and use many of her recipes.  I also like cooking light and yummly.  Below are a couple of favorites of mine.  I hope you enjoy!

NGREDIENTS:

• cooking spray
• 10 oz Challah bread, sliced 1 inch thick (Hawaiian or Brioche would work)
• 2 large eggs
• 1 cup egg substitute
• 1-1/2 cups fat free milk
• 1 1/2 tsp vanilla extract
• 1/2 tsp cinnamon
• 1/4 cup agave or white sugar
• 1/4 tsp salt
• 1 tsp Meyers rum or rum extract (optional)

For the Banana Topping:

• 1 tbsp light butter
• 1/2 cup brown sugar (packed)
• 1 tsp vanilla extract
• 1 tsp cinnamon
• 1 tbsp Meyers rum or 1 tsp rum extract (optional)
• 4 medium ripe bananas, sliced

DIRECTIONS:

1. Spray a 13 x 9-inch baking dish with cooking spray.
2. Arrange bread slices in one layer in baking dish, squeezing them slightly to fit.
3. In a large bowl whisk together eggs, egg substitute, milk, vanilla, 1/2 tsp cinnamon, agave or sugar, salt and rum until combined well and pour evenly over bread. Cover and refrigerate at least 8 hours or overnight for best results.
4. Preheat oven to 350° F. and bring bread to room temperature.
5. Bake uncovered, in middle of oven until puffed and edges are pale golden, 40 to 45 minutes.
6. Meanwhile while it’s baking, in a large deep sauté pan melt light butter over low heat.
7. Add brown sugar, cinnamon, vanilla and rum and stir until sugar is dissolved. Add a few drops of water if needed and let sauce simmer about 2 minutes.
8. Add sliced bananas and remove from heat.
9. Keep covered until french toast comes out of the oven. When french toast is cooked, divide among 8 plates and top with bananas. Enjoy!!

Pomegranate and Prosecco Spritzer
1 ounce Pomegranate Juice
3 ounces Prosecco
1 tbsp of pomegranate seeds
spring of rosemary
Enjoy!

First let's address what most women secretly fear about weight lifting:  bulking up.  Lifting weights does NOT turn you into Arnold Schwarzenegger.  Women do not have the same hormones as men and bulking up is almost impossible, unless that is your goal.  Ask any female body builder how hard they train for those muscles.  It is extremely difficult to do and should not be a concern.    Weights are actually a woman's best friend and here is why: 

1. Strength training helps build bone density and promotes joint health.
2. Helps control blood pressure and cholesterol.
3. Boosts mood and relieves stress.
4. Provides positive results for people suffering from osteoarthritis, Rheumatoid Arthritis and Fibromyalgia.
5. Helps you move better.  Muscle and bone become stronger helping you to do daily activities easier and with less pain.
6. Muscle burns calories. Women start to lose muscle after the age of 30 which contributes to a slower metabolism.  Replacing lost muscle results in a higher metabolism and a higher daily calorie burn.
7. Strength training can change the shape of your body. Muscle is lean and takes up less space than fat, creating a lean, firm physique.
8. Helps reduce risk of injury:  Building a stronger body, especially your core improves balance and reduces risk of falls.

As you can see there are so many positive benefits that you can gain mo matter your age or experience.  So go pick up those weights and start building those strong, beautiful muscles.  You will be so happy you did!

When beginning a fitness and nutrition journey the right mind set is key to reaching your goals.  The difference between success and failure is how you look at it.  Fitness and proper nutrition are imperative to good health and longevity. It is not a "6 week quick fix "it is a lifestyle and a journey.  In order to succeed you have to commit for the long term.  Celebrate every success and do not dwell on what you perceive as "failures".  If you miss a few workouts or fail spectacularly on your diet, pick yourself up, dust yourself off and re-commit.  Absolutely no-one is perfect so don't expect to be.  Set short term goals and celebrate each one along the way.  Do not dwell on what you feel you are missing out on and instead see all that you have gained.  Be kind to yourself, be patient and above all else do not quit.  Failure is Not and option.   You can do it!

Here is a picture of some of the food I served for a party last weekend while we cheered on the Miami Hurricanes.  As you can see I snuck in some healthy food to make sure I stuck to my fall eating plan.  After all, I cannot expect my clients to behave if I don't.  It is absolutely possible to eat healthy and stick to your diet while cheering on your favorite teams this season.    All it takes is a little pre-planning and shopping to make sure you have everything you need.  Shrimp cocktail is my "go to" dish for almost any party I host or go to.  Its low calorie, high in protein and satisfying.  I ALWAYS have veggies on hand to help satisfy that crunchy craving.  Serve it with Hummus like I did or make a healthy low fat dip using fat free greek yogurt instead of sour cream.  The surprise healthy treat shown  (displayed in my leaf dish) is my version of a healthy Mexican dip.  I used fat free greek yogurt as the first layer, salsa for my second layer and 2% Shredded Mexican cheese for the top layer.  For my guests I used multigrain tortilla scoops and for myself, veggies!  Trust me, everyone loves it and no-one knows my little secret.  Another tip, make sure you put your food on a plate to keep track of how much you eat.  We all know to well the pitfalls of "picking" all day long.  Lastly, enjoy the game guilt free!

We all know that to lose weight we need to eat healthy and workout regularly.   However there is one more component that is key to achieving success and creating satisfaction and that is: Camaraderie!  There is something special about being in a challenge together that helps to keep you motivated and dedicated.  We complain together, sweat together and ultimately succeed together.  Camaraderie is a big part of a Fitness Challenge and one of my favorite parts.  To have a group  of like minded individuals with the same goals as you cheering you on, sacrificing right along with you and telling you not to give up is highly motivating and empowering.   If you have never experienced this feeling of togetherness I suggest you give it a try.  It could be what finally makes the difference for you to achieve your goals.