Hellana L

My latest success story is one of my long-term clients. While she has always been in good shape, having a dancer’s background, she also has to deal with a modified diet due to insulin dependant diabetes. If you are not familiar with insulin dependant diabetes, this is something that you are born with, and among other things, makes it very difficult for most people to lose even one pound.

However, over the last 2 ½ months, she has managed to lose 10 pounds, which is close to 10% of her total body weight. This has brought her BMI score down to an almost ideal 20! She is now the lightest she has been since her college years! In addition, she has managed to gain the muscle to endure more difficult workouts as well as the endurance to keep up with her cardio regimen. She is currently looking forward to training for a 5K this spring.

All of this has been achieved through hard work. Not only does she strength train twice a week for an hour, but she manages 30-60 minutes of cardio every day! On top of all this physical effort, she was willing to dissect her daily diet to pinpoint ways to cut a few calories, the right way.

Hopefully, this success story can illustrate that everyone can reach whatever goals they set. Losing “a few” pounds is often considered the hardest weight to lose. This weight is even harder for someone who is dealing with diabetes and the diet that goes along with it. Remember, these results only come through hard work every day, not just the hours that I see you. Everyone can affect these changes in their lifestyle, and realize the results that this client is seeing now!

  • Tip of the Month

    May 2012

    A Healthier BBQ

    Main Courses-

    ½ Rack Ribs- 550cals, 37g fat. Chicken w/Skin- 450 cals, 36g fat. Chicken w/o skin- 330 cals, 15g fat. Grilled Filet (6 oz.)- 400 cals, 20g fat. Plank Salmon- 260 cals, 15g fat. BBQ Chicken Breast- 180 cals, 3g fat. Chicken Kabob- 140 cals, 6g fat. Cheeseburger- 470 cals, 23g fat. Hamburger- 330 cals, 16g fat. Turkey Burger- 300 cals, 11g fat. Hot Dog- 260 cals, 15g fat.

    Sides-

    Mac n Cheese- 400 cals, 3g fat. Potato Salad- 200 cals, 13g fat. Cole Slaw- 160 cals, 11g fat. Chips (2 oz.)- 300 cals, 20g fat. Grilled Clams (10)- 140 cals, 2g fat. Corn on the Cob- 120 cals, 2g fat. Fruit Salad- 100 cals, 0g fat. Grilled shrimp (8)- 50 cals, 0g fat. Grilled Pineapples- 50 cals, 0g fat.

    Drink Choices-

    Frozen Margarita- 325 cals.  Gin and Tonic- 200 cals.  Margarita on rocks- 170 cals.  Beer- 105-175 cals.  Light Beer- 55-85 cals.  Soda (12 oz.)- 150 calories.

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  • Recipe of the Month

    May 2012

    Banana Raisin French Toast

    Nutrition Per serving:

    Calories: 318. Carbohydrates: 58g. Fat: 5g. Protein: 13g.

    INGREDIENTS:

    1 ripe banana, peeled

    2 teaspoons frozen orange-juice concentrate

    4 slices cinnamon-raisin bread

    2 large egg whites

    1/4 cup nonfat milk

    1/4 cup nonfat or low-fat plain yogurt

    1 1/2 tablespoon maple syrup, or honey

    1 teaspoon butter, divided

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