FINALLY the weather is getting nice out!! Everyone is spring cleaning their houses, so why not your fridge and cabinets?? When it comes down to it, do you know what is really a good choice for you and what is not?? Here is a few pointers to help you out!! Many people will not do this, but I really hope you do!!

Okay so grab the garbage can and lets go!!

Starting with the fridge..
                    Get ride of                                                Replace it with this

• Mayo(fat free, less fat, olive oil,any mayo) ---- hummus or mustard
• Sour cream                                               ---- greek yogurt
• Dips(nacho cheese dip,french onion, ect.) ----  Salsas, Homemade guacamole, favored hummus
• Yogurt with fruit on the bottom, or favored(cakes, chocolate, sweets)----Greek yogurt flaovered yourself, with honey, semi sweet chocolate chips, fresh fruits, cinnamon, ect.
• Sweeten drinks (pop,juices with added sugar, ect.)---- water with lemon or try cucmuber in your water, teas no added sugar.

     Try adding to your fridge:

• PRODUCE, PRODUCE!! Grab it all!! Try things that you would never buy!!Apples, pears, melons, cherries, lettuce, kale, broccoli, green beans, squash, ect!!
• Gallons of water!! Stock up!!
• Chicken
• Seafood

Dont think that you have to just go to a whole foods to buy healthy foods. Some local grocers will not carry everything but it is just as good!! A important rule to follow is when shopping, try to load your cart with everything from the outside of the isles. Produce, seafood,poultry,meats!! Stay away from the isles!!

Now moving on to the pantry!!
                         Things to toss                                                  Replace with 

• Doritos, Cheese puffs, cookies, candies, extra sugars ---- pita chips, raw almonds, walnuts, pecans, and pistachios are good for you in small doses, and plain microwave popcorn (without butter)
• Pasta                                                             ----  Try whole wheat pasta instead
• pop tarts, kiddies cereals                                ---- when buying cereals please look at the labels!! The closer an ingredient is to the top of the nutrtion label, the more of it there is in the food. A quick rule of thumb: Never buy a cereal with more than 10 grams of sugar or less in three grams of fiber per serving.     

This is just a short list to get you started!!

I really do hope that atleast some of you will try this!!
Good luck!!

Jillian

Shake of the day

Green Tea Breakfast Shake

 This makes on serving.
  Ingredients:
• 1 cup brewed green tea,
   cooled
• 2 cups mixed berries, frozen
   or fresh
• 1/4 cup plain nonfat yogurt
• 1/4 cup quick oats
• 1 tbsp lemon juice
• 1 tbsp milled flaxseed
• 1 tbsp wheat germ
• 1 scoop vanilla protein powder
• Ice cubes

Directions
Mix all ingredients in a blender. Serve!!
NUTRIENTS PER SERVING:
Calories: 440, Total Fats: 7 g, Saturated Fat: 2 g, Trans Fat: 0 g, Cholesterol: 40 mg, Sodium: 80 mg, Total Carbohydrates: 65 g, Dietary Fiber: 13 g, Sugars: 29 g, Protein: 30 g, Iron: 4 mg

This is a great shake. If you have just worked out or pressed for time before you hard workout, this is fast and full of essential nutrients that you need! At first you might see the 440 calories and kind of get nervous, but you need those calories. So many people just look at the calorie count!! DONT!! If you are having hard workouts and burning alot of calories you must replenish them!! To LOSE weight you much EAT!!!! This shake has protein, healthy fats, and fat blasting catechins from the green tea!! Try it and tell me what you think!!

Jillian

A taste for sushi.. But hold the fat and calories..

When some think of sushi, they think they are eating "clean" or "healthy". However this can be so far from the truth. If you eat brown rice all the time and stay away from the white rice, why would it be okay to eat it on a roll? Some sushi restaurants top it with everything from foie gras to deep-fried tempura crispies, piling on the fat and calories. It looks small, with all the greens, and bright colors of all the different rolls it would be hard not to think it was a healthy choice. But remember look at everything thats it in, unless its paper wrapped, non fried, no mayo, and just a fish and veggie. Think twice. Instead try this!!

 Seared Tuna with Beans

Ingredients

• 4 sushi-grade tuna steaks (3 oz each)
• Salt and pepper
• Nonstick cooking spray
• 12 oz fresh green beans trimmed
• 1 lemon
• 1 garlic clove, minced
• 2 tbsp wasabi paste
• 4 scallions (white and green parts), sliced thin on the diagonal
• 3 tbsp black sesame seeds

How to Make It
1.) Bring a large pot of salt water to a boil. Preheat a grill or grill pan over high heat.
2.) Season the tuna steaks with salt and pepper to taste, then spray lightly with cooking spray. When the grill is hot, add the tuna and cook for 1 1/2 minutes per side for medium-rare. Transfer the tuna to a platter and let stand, uncovered, for five minutes.
3.) Meanwhile, cook the green beans in the boiling water until just tender, about three minutes; drain.
4.) Squeeze lemon juice into a medium-size bowl, add a bit of zest, and whisk together with garlic and wasabi. Add the green beans, scallions, and sesame seeds. Toss to coat, adding salt and pepper to taste.
5.) Thinly slice the tuna. Fan each portion onto each of the four plates. Pile a mound of dressed green beans on top of the tuna.

Nutritional Breakdown
Per serving/ Recipe makes 4 servings
Calories: 166
Protein: 23 g
Carbs: 11 g
Fat: 3.8 g
Fiber: 5 g

A great recipe from chef, Rocco DiSpirito

Smoothie of the day

 Apple Pie Smoothie

Ingredients:
1 scoop vanilla protein powder
1 cup raw apple, chopped
2 tsp walnuts
2 TB ground flaxseed
1 tsp vanilla extract
1/2 tsp cinnamon
1/4 tsp nutmeg
1/2 cup cold water
5 large ice cubes
How to Prepare:
(This one is easy!)
1. Put ALL ingredients in a blender and blend/whip (high speed) until all ice is crushed and your smoothie is, well….smooth!).
2. Pour in a large glass, and as always…Enjoy!!…or else
NUTRITION DATA
Per serving (Serves 1): 299 calories, 23 grams protein, 23 grams carbohydrates, 12.5 grams fat, 8 g fiber!
-Allison Frahn

This smoothie provides tons of fiber! Why is fiber important? Fiber itself has NO calories, however it provides that feeling of being full. The digestive process of fiber itself requires calories, thereby creating a natural calorie deficit through its consumption. Fiber also helps in other areas such as controlling blood sugar levels, shown to help reduce the risk of heart disease as well as many other areas of health.

This is a great smoothie used a meal. If you are on the run or have little time to make a meal, try this!!!

The start..

Hello everyone! So this is my very first blog! I am starting this to help and motivated people who are interested in making a change in their life!! I will be posting fitness and nutrition information, great recipes, and will also customize workouts as well as nutrition plans to individual needs, at additional cost. I will also provide one on one sessions to those who would also like one on one time. If you are also interested in other areas such as crossfit, mma, boxing, bjj, my husband Johnny DiFronzo does training in these areas as well..

Jillian

I'm not telling you it is going to be easy—I'm telling you it's going to be worth it. --Art Williams