I was invited to a friends house last week and of course everyone always knows that I am a picky eater because I am always trying to stay TV friendly (Remember the camera packs on pounds, so not fair!), anyway my friend made the yummiest dessert and I thought I would share it with you! I always so no to the dessert but when she showed me the recipe I was so excited! Its soooooooo good! I hope you enjoy it!
Cindy Whitmarsh, your Exercise TV trainer!
Blueberry Icebox Pie (serves 10)
Vegetable-oil cooking spray
1 1/4 cups finely ground reduced-fat graham cracker crumbs
4 tsp light (reduced0fat) butter, melted
2 cups fresh blueberries
2 tbsp lemon juice
2 tsp powered unflavored gelatin
8 oz reduced-fat cream cheese
8 oz fat-free cream cheese
14 oz fat-free sweetened condensed milk
several fresh mint leaves
Preheat oven to 350. Lightly coat a 9 ” spring form pan or glass pie pan
with cooking spray. Combine crumbs and butter in a bowl and press into pan.
Bake at 10 minutes.
Puree 1 1/2 cups blueberries; mix with lemon juice in a microwavable bowl.
Sprinkle gelatin on tip and let stand 10 minutes.
Microwave on medium 10 seconds to dissolve gelatin, than beat with and
electric mixer or food processor at medium speed. Beat in cream cheeses and
milk. Pour mixture over baked crust and chill until set. Garnish with
mint and remaining blueberries.
Per serving: 313 calories
5.9 fat
52.3 carbs
11.4 protein
1.8 fiber
Hey my Exercise Tv friends! Today I got an email from a client who was bored with her breakfast choices. Here is what I sent her to give her some additional ideas and I thought you may be in the same boat! Remember, its just as important to change up your diet as it is to change up your workouts! Enjoy!
Question: Well i was at a perfect weight then me and my husband got pregnant and i stay at home. After i had my son and was sick after having my son i have been having a hard time trying to loose my mommy belly its not that big anymore i have been workingout 2 times a day since the end of october of 2009 and trying to eat healthy. I am doing all these ab workouts and i feel it making a difference but not really and i am trying to firm my butt too. I dont know what else to do. Please help me.
Cindy’s Answer: I know the feeling! It can be so frustrating getting your body back after having babies. I have two little girls and had two c-sections so I can feel your pain! So two things, remember it took you 9 months to put on that weight so you need to give yourself that amount of time to totally regain your figure back. Now, with that being said you can for sure do it faster but you must be consistent with your workouts and strict with your diet! It also depends on if you are breast feeding or not. If you are breast feeding your body needs enough calories and the right calories to be able to produce enough milk. Restricting your calories and doing too much exercise will hurt your milk supply and nutrients to the baby so be aware of that.
Depending on your doctors advice you should intake no less than 1700 calories and more like 1800 or more calories depending on your activity level! If you are not breast feeding you can be more free to reduce your caloric intake but remember your body needs enough calories to have energy, nutrients, and to burn fat! No one should go under 1100/1200 calories unless you are under a doctors care! I would say 1300-1800 range is a healthy range. It really depends on your metabolism, height, weight and activity level. The goal is to eat 5 to 6 small meals a day. By the 3rd hour you should be hungry and ready to eat. If you aren’t hungry after 3 hours you probably ate too much. If you are starving within an hour after eating you have not eaten enough!
Calories are not created the same either! Your diet should consist of complex carbs like veggies, brown rice or oatmeal. You must eat lean proteins like chicken, egg whites or fish, to insure level blood sugar. Lastly, your body needs good fat to help keep you satisfied and help you burn fat like almonds and avacados and olive oil!
Water is key! Drink at least 60 but lean towards 128 a gallon a day! Especially if you are breast feeding.
Now your workouts! Two times a day? What are you doing twice a day? If you are doing too much and not eating enough you may be shutting down your metabolism and your body may be storing fat? Interval training is a great way to ramp up your workouts. We have great workouts on Exercise Tv! You never need more than an hour of cardio a day. You may burn your muscle and slow down your metabolism so make sure you are good there. Increasing your muscle will help to increase your metabolism and make your body a fat burning machine so make sure you are lifting weights at least 3 days a week. Have you tried my Incredible ab workouts? I have 3 of them out now and more to come so try doing one of the 20 minute workouts daily!
Remember, don’t be hard on yourself! Consistency and time will show you the results! Let me know how you are doing and if you have any more questions! Good luck!
I was just helping a client this morning modify a recipe she usually makes for her family but was loaded with fat! I thought I would share some of the tips I gave her! You can’t always remove all the fat from a recipe, nor would you want to completly, however, any low or non-fat substitution you make is a step in the right direction. Also, let your friends and family taste your food before you tell them it is low or non-fat. Kids are especially bad about forming opinions on any kind of “diet” food before giving it a chance. Hope this helps! Cindy Whitmarsh!
Tips to modify your recipes
1. Replace oil, butter, and margarine with liquid Butter Buds, Smart Beat
margarine, or applesauce. By using liquid Butter Buds, you can not only cut down the fat content but also save calories. Smart Beat margarine works well in baking but does contain more calories than liquid Butter Buds. Applesauce is another good substitution for oil in baked products. Applesauce contains pectin, which helps maintain a nice moist texture. However, if the recipe’s only liquid is oil, you might wish to use ½ applesauce and ½ non-fat milk to insure moistness. Try using texture when mixed with sugar, flour, and eggbeaters.
2. Replace any milk in your recipe with skim milk. Replace cream in your recipes with evaporated skim milk.
3. Replace any cheese in your recipe with non-fat or low-fat cheeses. Soy cheese is a great substitution as well because it melts really well.
4. Substitute non-fat plain yogurt for sour cream when baking. Another idea is to place one 16oz. Carton of non-fat cottage cheese in a blender with 2-T. non-fat yogurt and 2 T. lemon juice. Blend until smooth. This is a mock sour cream. It tastes great on baked potatoes and will substitute in any recipe that calls for sour cream.
5. Replace cream cheese with either non-fat cottage cheese blenderized with one tablespoon of lemon juice or Weight Watchers cream cheese spread. combine a 16oz. carton of cottage cheese with 6 Tbs. of the Weight Watchers cream cheese spread to make a mock cream cheese that works well in cheesecake recipes.
6. When the recipe calls for cream soups, simply make your own and save a lot of Fat Grams. Sauté ½ onion in 3-T. liquid Butter Buds. Add a 14oz. Can of chicken broth and one 16oz. Container of plain non-fat yogurt to the onion mixture. Add 1-T. flour and 1-T. cornstarch. Cook until smooth and bubbly. Season to taste. This would make one quart f cream soup substitute. You could add cooked or canned sliced mushrooms for a cream of mushroom soup. Healthy Request makes a 99% low sodium cream of chicken or cream of mushroom soup that works well in casseroles as well.
7. For piecrusts either use a graham cracker crust, made with liquid Butter Buds in place of margarine. If a recipe calls for ½ cup margarine, use ½ cup liquid Butter Buds. If a recipe calls for ½ cup oil, use ½ cup liquid Butter Buds.
8. You can save quite a few calories in baked items by cutting the sugar content by 25% and increasing sweet spices. Some good examples are cinnamon, ginger, allspice, nutmeg, vanilla, and almond extracts.
9. If the recipe calls for nuts, cut the amount in half, or try using Grape-Nuts cereal as a substitution.
10. If you must have chocolate chip cookies, there really isn’t a substitution for chocolate chips. Instead, you might try cutting the amount you use by 75%. This way you will have the taste but not nearly as many Fat Grams or calories. One cup of chocolate chips contains 915 calories. More than half of the calories comes from fat. This is about 51 fat grams. Reduce the amount by 75% and you will have big savings. You would have around 228 calories and 12.7 fat grams.
11. Use eggbeaters in place of eggs or two egg whites in place of one egg. Be sure and beat the egg whites until fluffy before adding them to the recipe. There is also a new item in the health food store called ENER-G Egg Replacer. You simply mix 1 ½ tsp. Of the mix with 2 T. hot water. This would replace one egg. It is even lower in calories than eggbeaters. It would also be cheaper. One box is $4.49, but is equivalent to 162 eggs.
12. Always sauté vegetables and meats in wine, non-fat cooking spray, liquid Butter Buds, or chicken broth, rather than oil.
Hi, I’m 22 years old, weight 145 lbs, and am 5′5″ in height. I have completely revamped my eating habits from eating fast food up to 4 times a week to cutting it out almost completely. I have started eating healthier (whole grain breads and lots of protein with fruits and veggies) and work out at least 6 times a week from 30-60 minutes. I’ve been doing this since the beginning of October and have lost around maybe.. oh maybe a little over 10lbs. It seems that with all of this hard work I should be losing more. I don’t know what I’m doing wrong and it’s really frustrating to me to see everyone else around me losing so rapidly! Is there some advice you could give me to get this weight moving? Thank you!
Sammie, Well first congrats on losing 10 pounds in 5 months! That is still great even though you want to lose more you should pat yourself of the back for making great lifestyle changes and forward movement on your health! You should be proud of that! Now lets get down to business. Anytime someone is hitting a plateau the first thing I always ask is is your diet really as clean as you think it is?
Lets talk nutrition first!
1.Sometimes while trying to watch fat, carbohydrate and caloric in-take, we tend to get into a food-rut by eating the same things everyday. Try changing your diet on a daily and weekly basis, while remaining within your nutritional program. You may find that your body will react positively to the variety of in diet by dropping those last dreaded few pounds and inches!
2.Log your food! Keep a food log and also write down your emotions when you are eating. You may find out that you are eating more than you think you are or maybe are eating for emotional reasons instead of food for fuel!
3.Try cutting out the no no’s for entire week! I always have my clients cut out all bread, pasta, white foods, processed foods like crackers or anything that comes in a box. This always works!
4.Keep sodium under 600mg! Salt can keep you bloated and make you hold on to water weight!
5.Drink at least 80 to 128 ounces of water a day! Cut out sodas completely! Sodas bloat you, stretch your stomch out and makes you more hungry! Not to mention eats away at the lining of your stomach and inhibits nutrient absorbtion. Yuck!
Now lets talk fitness!
1. Rev-Up your exercise Program ! A weight-loss plateau may be a result of your body getting used to your daily workouts. By changing your workouts regularly (i.e. cross-training) and intensifying them, you will keep your body from becoming complacent with your fitness efforts. Remember, if you lose weight too quickly, you will lose muscle-mass as well as body fat, so be sure to stick to a program that gives you no more than a 2 pound per week loss, and make sure to give yourself 1 day of rest per week. We have so many different kinds of workouts at Exercise tv! Try a new one everyday to get that cross training effect! 2. Make sure you are fatiging the muscle when lifting weights! Your last few reps should be very difficult. If you can do more reps easily then you should increase the weight to spike that change in your body. 3. Wear a heart monitor to insure you are working at 65-85% of your heart rate max. That is your fat burning zone! Your max is 220 minus your age! 4. Try two a days for a while! Get up early and get in at least 30 minutes to start your day and then later in the day do something else like a fast walk or run! Increasing your heart rate 2 times in a day is sometimes a great way to break that plateau!
I hear all the time from people, “I just can’t get motivated to workout!” and “I took some time off and its so hard to get back into the routine to workout.” I first want to say, “Why did you stop in the first place?” but I know that is not realistic to say at all! Life happens. The key is to not let too much time go by so you forget how good you feel when you do workout consistantly.
To get yourself motivated consider this. This morning I went for a run and on my run I saw a woman running with a prosthesis. She was slow moving but totally motivated and looked happy! I ran by her and thought about all the people who complain about how hard it is to get motivated to workout. “It hurts, it takes too much time, etc” I bet that woman just would like to have both legs to be able to run faster! I think we get caught up in ourselves sometimes. We forget how lucky we are to have both legs, we don’t have a disability that enables us to get up and get moving. Sometimes we need to retrain our minds to be thankful for our bodies and do something about our physical body and health!
Here are some tips to help you get started and motivated to get healthy and workout!
1. Enter a race. Give yourself a goal to work towards instead of just wanting to look skinny! Even if its just a short race or event it is still something to get you motivated to want to do well!
2. Buddy system. Find a friend to workout with and one that has the same goals as you! That accountability is key to your success!
3. Start slow! Don’t commit to working out for an hour when you know you can only do 10! If it seems too daunting you won’t even try! 10 minutes a day is all it takes to feel motivated and want to do more! We have so many great 10 minute workouts here on exercise tv! Join me in my 10 minute workouts! I pack a ton into the 10 and we have fun!
4. Have fun. If its not fun you wont do it! Just because Suzie down the street gets results from a boot camp workout doesn’t necessarily mean you will like it and get results!
5. Be accountable. Log everything, food, workouts and emotions! This is your key to keeping you on track. Have someone check your log weekly to keep you going and help you realize what you need to work on and pat you on the back when you are doing great!
6. Measure results. Take measurements or photos of yourself so you can see the difference. Skip the scale because if you are getting leaner you will be putting on muscle. Muscle weighs more than fat so the scale can be self defeating!
Lastly, remember how lucky you are! Find that one thing that gives you passion in your life! Your kids, your spouse, your job a project that gives you selfesteem. Most of all be passionate about life and you will want to be fit! You only live once and why not be the best you can be!
Question: I am very happy with how my body looks and I’m in pretty good shape for someone who does not exercise regularly. I really enjoy yoga/pilates and simple workouts that can be done at home. However, my top problem area is my thighs. What is the best method for slimming them?
Cindy’s Answer: This is a tough one, but so many of us women have this problem! Unfortunately there is not a quick answer to this. Trying to reduce the size of your thighs takes time and consistancy with both diet and exercise! First cardio is your friend to shrinking. I would recommend at least 30 to 45 minutes of cardio a day for 5 to 6 days a week if you are really serious! You must train your entire body not just your legs to see a difference in your body shape. I have a workout in www.exercisetv.tv called cheerleader legs blast that is great for shaping and targeting your thighs! Diet is the other component. You must lose the fat on your thighs to see those lean muscles you are creating! Cut out sugar, white foods, any sodas or juices. Eat 5 small meals a day including lean proteins, complex carbs like veggies and fruit, and good fats like almonds and avacados! Keep a food log and send it to me! I bet you will see that you are not truly eating as clean as you think! Good Luck and go gettum!!!!!!!!!
Well this is a question that many women have. How do I get rid of the fat around my hips! Well unfortunately you can’t take a pill or even completely spot reduce but there are things you can do overall that will get you results! Everyone has a problem area. It usually comes from our family history or our genetics. We can only do the best we can do with what God gave us. So lets get started!
1. Although there is no true spot reducing exercise exactly there are exercises that can focus on the muscles around the hips, thighs and glutes that help shape the lower body. My favorites are lunges; walking lunges, curtsy lunges, reverse lunges and the good old donkey kicks or fire hydrant exercise on your hands and knees!
2. You must do overall weight lifting and cardio exercises as well to complete your workouts! Some of my favorite cardio exercises to shape hips are; fast walking, running, stair climbing, and jump roping. I recommend at least 30 minutes 5 to 6 days a week for maximum results!
3. If your body is pair shaped, meaning your hips are larger than your upperbody? Then your weight lifting can also focus on broading your shoulders with lateral raises and overhead shoulder presses. The wider your shoulders the smaller your hips look!
4. Lastly, you must focus on nutrition to really make a difference! Here are my guidelines!
Good luck and shake those hips girl! Cindy Whitmarsh
Cindy’s nutrition DO’S
? Drink more water. The range depending on individual should be between 80 and 128 ounces of water per day
? Take your essential oil along with the multipac nutrients to complete your fat soluble and water soluble vitamins and nutrients and for faster results!
? Eat breakfast - no skipping meals
? Exercise in the morning before eating if you can
? Eat one ,two at the most pieces of fruit per day combined with a protein source. Blueberries are a great choice, antioxidants!
? Eat two complex carbohydrates per day, combining them with a protein source. Try to have them at breakfast and lunch, not dinner.
? Combine one carbohydrate to 1.5 protein ratio
? Eat every three hours, 5-6 times/day without snacking in between
? When ordering out, choose fish, chicken or turkey and ask that it be grilled, baked, or steamed with sauce always on the side. Order a large salad with nonfat or low fat dressings on the side. Drink 2 large glasses of water before dinner and limit alcohol to one drink. Make sure to say no to cheese, butter or any white sauce with your meal. Choose brown rice or plain baked potato instead of buttery bread. Take only a couple of bites of a dessert, rather than having a whole one yourself.
? Always plan the night before what you’re going to eat the next day and take your food with you to avoid making poor choices and food binges
? Take fruit, low sugar protein bars, wheat bagels, salt-free almonds, on trips along with bottled water to drink all day
Cindy’s nutrition DONT’S
? Eat cheese in moderation, choose diary in non fat or low fat versions only. Stay away from white sauces, salt, egg yolks, raisins, bananas, and nuts in large amounts. Almonds are fine in small amounts
? Eliminate simple sugars, sodas, sweets, white flour and processed foods
? Avoid hydrogenated oils and fats found in many processed food
? Watch your salad dressing fat content and amount put on the salad. Try to only use nonfat or low fat dressings and only use 2-3 tablespoons. If you have asked for your dressing on the side, dip you fork and sprinkle on, leave the rest
? Do not eat 2-3 hours before going to bed
? Limit your caffeine intake to only one a day
? Do not eat more than one protein bar per day and only ½ a bar at one sitting. Make sure the sugar content of the bar is less than 9grams
? Try to limit aspartame and other sugarfree sugars. Do your own research and decide what is best for you.
? Limit your saturated fat to less than 10% of your daily intake. Your goal in total fat is between 20-30 grams per day
Go behind the scenes with Cindy Whitmarsh as she prepares to shoot her Incredible Abs series. In this installment, Cindy has recently dyed her hair in anticipation of the shoot and is searching for a little positive encouragement from her daughter. Does her daughter even notice a hair change? Watch to find out…
Watch Cindy as she shows us how she prepares for her Incredible Abs shoot. In this installment, Cindy shows us where she goes running to tone her Incredible Abs!
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