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Healthy Super Bowl Snacks That You Can Use Anytime to Look, Feel, and Perform Better with Mark Elmasry of Innovative Results

January 29, 2013 by ptpt Leave a Comment

Watch Mark Elmasry of Innovative Results as he shows you how to prepare some healthy Super Bowl snacks that you can use anytime to look, feel, and perform better.

Peanut Butter Dip:

All natural Peanut Butter (preferably smooth)

All natural honey- (use raw & organic)

For every 4 tablespoons of PB stir in 1 teaspoon of honey… or to preferrance

 

Creamy Spinach and Artichoke Dip:

2 Cups Artichoke hearts (Natural without preservatives)

5 to 8 Cups of Spinach (Organic) (Big Handfuls are a good estimate of each cup size)

1 to 2 Cups of Non-fat or Low-fat Natural Cream Cheese (avoid cream cheese imitations)

2 Cups of Non-fat Organic Plain Yogurt

3/4 Teaspoon of Natural Sea Salt

2-3 Teaspoons of Olive Oil

Directions:

Simmer and reduce the handfuls of spinach till they are about halfway withered down. Then pour out all salt from the canned artichoke hearts, if you got them from a can. Mix in the cream cheese and yogurt till all contents are evenly spread. Sprinkle the salt as you stir and through in the oven at 325 * F for 10 – 15 minutes or until the edges of the contents in the bowl start to get a darker beige and brown thin crust. Serve and enjoy!

 

Sprouted Whole Grain Flourless (Gluten-Free) Tortilla Chips

Ezekiel Flourless Grain Tortillas

(As many chips as desired)

Olive Oil or Coconut Oil or Canola Oil (Must be 100% Natural and Pure)

Sea Salt

Directions:

Cut each tortilla into about 1/8 slices. Lightly drizzle them with oil and salt and place them in the oven at 325* F for about 7 – 10 minutes, or until they are beginning to turn lightly golden in color. For best results, flip chips at about the 4 minute mark.

 

Sweet Potato Chips

Yams or Sweet Potatoes

Olive Oil or Canola Oil (Must be 100% Natural and Pure)

Sea Salt

Directions:

Thinly Slice each yam as best you can till you have about 15 to 30 chips. Lightly drizzle the oil on them and sprinkle some sea salt across them when they are spread out on the baking sheet. Place in the oven at 325* F for 40 to 55 minutes. Flip them at the 25 minute mark and sprinkle some more salt for best results, especially when they tend to lose some salt to the baking sheet. Bake till they’re crispy and lay on a paper towel to cool off as well as absorb some of the oil off them. Enjoy!

 

Grilled Mini Salads

Romaine Lettuce Hearts

Sweet Cherry Tomatoes

Low-fat All Natural Swiss or Parmesan Cheese (Mozzarella, Gouda, or Havarti works as well)

Olive Oil

Sea Salt

Barely glaze each Romaine heart with oil and grill for 1 to 2 minutes on each side. Slice the cheese into a 2 inch long rectangle that is fairly thin and cut the tomatoes into two halves. Layer the tomatoes on the slice of cheese and wrap each appetizer with a lettuce heart and use a toothpick to pin it all together. Place decoratively if desired and enjoy!

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Filed Under: Guidance - Coaching - Support, Nutrition Tagged With: 15 Minute, 2 Cups, 4 Teaspoons, 8 Cup, Best Result, Convenience Foods, Cream Cheese, Dipping Sauce, Fat Naturals, Food Paradise, Healthy Super Bowl Snacks, Lay's, Mexican Cuisine, Potato Chip, snack foods, Spinach Organic, Super Bowl Snack, Tex-mex Cuisine, Tortilla Chip, Watch Mark

9 Common Habits That Are Making You Fat, Tired and Unhealthy

October 15, 2012 by ptpt 12 Comments

We are all creatures of habit and as we look to improve our health, lose weight, perform better, we are forced to assess our daily habits and see what we can improve upon.  Below are 9 common, daily habits that people, including me, do that hurt our progress in the gym and out.  By addressing these and replacing them with healthier alternatives, we can improve our health, increase our energy and look better in the mirror.

1. Hitting snooze. Set your alarm and wake up the first time. One way to make this easier is to understand that we typically sleep on 90 min cycles and come into the lighter stages of sleep every 90 minutes or so. If we wake up on these cycles, we tend to be more alert and wake…versus hitting snooze and waking up in a deeper sleep cycle and being out of it, groggy and upset that we have to wake up.

2. Adding sugars, sweeteners and other flavors to our morning coffee. Adds unnecessary chemicals and calories. Ideally, you would have a tall glass of water first thing in the morning. I typically do this as the coffee maker is brewing. Then, avoid adding a bunch of nonsense in your coffee. Chemical flavors, soy milk, sugars, sweeteners and other additives are horrible for our bodies.

3. Eating cereal, bagels and other starches and sugars for breakfast. Starts the sugar roller coaster that repeats all day to keep energy. Convenient  quick breakfast foods are typically loaded with sugar and are the worst way to start our day. Ideally you would have a breakfast higher in protein and healthy fats, like eggs, avocado, good meats, veggies or similar.

4. Lunch on the Go. Fast foods and quick lunches can add tons of calories and no quality. Ideally you would plan your meals and have yourself surrounded by good, quality foods during the day. Eating at restaurants provides lower quality foods, higher calories and creates too much temptation to eat bad foods.

5. Afternoon coffee, soda or energy drinks. The sugar high and lows, combined with loads of caffeine is an exhausting roller coaster. It not only provide

6. Quick trip to the vending machines, quickie mart or coffee shop pastry, candies and snacks in the afternoon. This craving usually occurs because of habit and low blood sugar levels after a heavy carb laden lunch. Keep raw nuts at your desk and in your car. If you need a quick snack, stick to a small handful of nuts and it will help control your blood sugar levels, as well as providing healthy fats, which are good for your brain, heart and many other systems in your body.

7. Dinner at a restaurant. Dining at restaurants is hard on the waistline, period. Sure, you can make wiser choices, and that’s fine once in a while. Its always better to cook at home with high quality foods. If you are not a cook, don’t worry. Shopping and preparing good foods is something that you will learn over time. We have shopping lists, sample days and many healthy recipes available on our site.

Healthy Shopping List and more

Eddie’s Healthy Tuna Recipe

8. Beer, wine or cocktails at night. The average American drinks 400 beers per year. Considering that 1/3 of Americans don’t drink, that means the people that do, drink at least a couple every night. If you are interested in a healthier lifestyle, losing weight or performing at your best, I would avoid drinking alcohol every night. If you have a couple drinks once a week, no problem, but the daily intake adds up a lot of calories that will pack on the pounds.

9. Mindless snacking in front of the tube. The average American watches 4-5 hours of television everyday. Many of us, mindlessly eat in front of the tube, meaning we tend to eat way more than if we were actually paying attention to what we were eating. Plus, most snacks are worthless calories anyway. Avoid snacking between meals and best to get the sugars and starchy snacks out of the house period.

How many of those 9 habits do you do frequently during the week?

While, we understand that people are not perfect, it is our job to help people live healthier lives and reprogramming bad habits is essential.    Start by assessing your daily habits, then make improvements over time.  Just like any habit, changing it takes focus, consistency and patience over time to make it stick.

So, take a minute and review your day.  How many of these are habits for you?  What do you think is a better alternative?

If you have any questions, leave us a comment or email us directly – info@innovative-results.com.

We are always happy to help!

Innovative Results is committed to helping make Costa Mesa and the surrounding communities healthier, more energetic and active.

Do you believe that improving your fitness, can positively affect all other areas of your life?  We do, we’ve seen it happen and experience it ourselves every week.

Give it a try this week…on us! Try a week for FREE – fill out the form below!

Filed Under: Guidance - Coaching - Support, Nutrition Tagged With: Bad Food, Coffees Makers, Convenience Foods, Cuisine, Eating Cereal, food, Food And Drink, health, healthy diet, healthy fats, Healthy Shopping, Personal Life, Quality Foods, Quick Breakfast Foods, Quick Lunches, Quick Snacks, Snack, Snacking, Soft Drink, sugar, Sugar Substitute, Worst Habits

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Costa Mesa, CA 92626

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Contact Us – info@innovative-results.com

Disclaimer: All quotes are the experiences and opinions of individuals, actual results may vary.

 

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