Welcome!

This site is dedicated to fitness, exercise, nutrition, motivation and optimum quality of life. A fitness consultant and ACE-certified personal trainer in Long Beach, CA, my interest in personal training was inspired by my own positive experience with getting in shape. I was certainly a late bloomer – I did not grow up playing sports and thought of exercise as a chore, but in my adult life my attitude changed as I saw all the many benefits to treating my body well. I found that by making exercise fun, it no longer felt like a chore, and I love inspiring others to find those activities that motivate and reward them.

There are archived tips on this site that address many of fitness challenges we all face, as well as recipes, since you can’t exercise if you aren’t eating! There are a variety of dishes for all taste buds (and they change all the time, so check back periodically), proving that healthy food can be delicious!

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Send your contact information to emily.duval@mac.com for updates on current fitness trends, research findings, exercise programs, delicious recipes and more. And of course if you have a tip or recipe to share, I’d love your input…

picture this

Though I cannot take credit for this tip (it is the brainchild of my very smart mom), I love it too much not to share!

Think you eat well but aren’t reaching your fitness goals? For the next week, take a picture of everything you eat and drink before you consume it – on your digital camera, your phone, a polaroid, whatever you’ve got – and at the end of the day review that day’s images. Do all your meals and snacks look alike? Are they primarily browns and whites, or is there a colorful variety? Are you drinking enough water, or too much of something else? Would you proudly show the photos to your personal trainer?

When you pay more attention to what you are eating and not just how much, you’ll see your waistline – and your energy level – improve. Exercise alone won’t get you there – you are what you eat, too!

Black Bean Enchiladas

For the bean filling:
2 cans organic black beans, drained and rinsed
2 tbl. olive oil, separated
1 cup chopped onion
4 cloves garlic, minced
1 cup corn kernels
1 ½ cups chopped organic tomatoes
1 cup salsa
2 tsp. ground cumin
2 tsp. chili powder
¼ cup fresh cilantro
2 tbsp. lime juice

For the enchiladas:
3 cups black bean filling (above)
12 organic corn tortillas
shredded light Mexican cheese (about 1/2 cup)
2 (12oz) bottles of Trader Joe’s (or other organic) enchilada sauce

Directions:
To make the black bean filling, place the black beans in a medium sized mixing bowl. Partially mash the beans. In a medium sized skillet, heat 1 Tbl. of the oil over medium heat. Stir in onion and garlic and sauté for 4 minutes. Mix beans, corn, tomato, salsa, cumin, and chili powder into the skillet. Cook for 5 minutes or until thickened. Remove the pan from the heat, mix in cilantro and lime juice.

Brush the inside of a 9×13” baking dish with 1 Tbl. olive oil and spread a thin, even layer of enchilada sauce on the bottom. Preheat oven to 350°. To make the enchiladas, spoon 1/4 c. of the black bean mixture down the center of a tortilla. Top with some cheese (about a teaspoon), fold sides over the filling and roll up. Place seam side down in the baking dish. Repeat with remaining tortillas. Pour sauce over the tops of the enchiladas. Cover with foil and bake for 25 minutes. Remove foil, sprinkle with remaining shredded cheese and bake 2-3 minutes more or until cheese is melted.

Nutrition info per serving (1 enchilada): 229 calories, 10g fat (0.8g saturated), 2.5mg cholesterol, 973mg sodium, 29g carbohydrate, 4g sugar, 7.6g fiber, 9g protein

Edamame, Quinoa, and Shitake Mushroom Salad

¼ c. fresh lime juice
2 Tbl. low-sodium soy sauce
1 Tbl. olive oil
1 Tbl. honey
2 tsp. Sriracha (hot chili sauce, such as Huy Fong)
½ tsp. salt
1 cup uncooked quinoa
2 cups frozen shelled edamame (green soybeans)**
1 cup chopped shitake mushrooms
¼ c. chopped red bell pepper

Combine first 6 ingredients in a large bowl, stirring with a whisk; set aside. Place quinoa in a medium saucepan and cover with water to 2 inches above quinoa. Bring to a boil; cook 3 minutes. Add edamame to pan, return to a boil. Reduce heat, and simmer 5 minutes or until tender. Drain and rinse with cold water; drain again. Add edamame mixture, mushrooms and bell pepper to juice mixture; toss well to coat. Cover and chill. Serves 4.

** If you cannot find frozen soybeans without the shell, but find refrigerated ready-to-eat ones instead, just cook the quinoa according to the package instructions and add the soybeans when you add the mushrooms and bell pepper.

Nutrition info per serving (1 ¼ c.): 320 calories, 8.9g fat (0.7g saturated), 14.6g protein, 46.6g carbohydrate, 7g fiber, 0mg cholesterol, 6mg iron, 635mg sodium, 81mg calcium

Adapted from Cooking Light: August 2005

drink your veggies

Know you should eat more vegetables, but just aren’t for one reason or another? Try starting the day with an easy-to-make smoothie that cleverly masks the essential greens your body needs to ward off illness and burn fat. After a week, you may just never go back to that bagel and cream cheese…

By mixing fruits and vegetables together, the acidity (or bitterness) of the greens is mellowed out, so even kids and finicky spouses will be happy to drink their veggies! The greens also help you start the day energized, and pack so many vitamins and minerals into very few calories while filling you up.

Category 1: greens – bottom 1/3 to 1/2 of the blender

Choose from any of the following, and mix and match as you please: FRESH dandelion greens and kale (which have more calcium than dairy!), spinach, lettuce, celery, watercress, escarole, mustard greens, turnip greens, carrot tops, broccoli, asparagus, cabbage, alfalfa, Brussels sprouts, cauliflower, Chinese celery, collard, horseradish, kale, kohlrabi, mustard, radish, rutabaga, turnip, watercress and most other greens. (Be careful when using argula, as it is spicy and and overpower a smoothie.)

Category 2: fruits and sweet veggies – 1/3 of the blender

Choose from any of the following, and mix and match as you please: FRESH OR FROZEN apples, pears, peaches, nectarines, plums, bananas, kiwi, mango, papaya (great for digestion), berries, carrots, cucumber and all other non-citrus fruits.

Category 3: fats and proteins – pick any 1-2 of the following

1/4 avocado (which gives a great texture and mellows out the greens even more), 1/4 c. raw nuts (soaked overnight in water), 1/2 c. nonfat yogurt, 1/4 c. soft tofu, 2 Tbl. flaxseed meal

Category 4: liquid – add one of the following to your preferred texture/consistency

water; almond, soy, hemp or rice milk; 100 % fruit juice

Be creative, and tweak it to your taste buds – if you like more greens, feel free to add them; if your kids are leary, add more berries for color and taste.

And check out these other sites for great smoothie ideas:

Tropical Smoothie with Carrots, Avocado Frappe, Berry Smoothie with Kale and Carrots, Kale Smoothie with Pineapple, Green Tea Smoothie

the magic of cinnamon

Love the taste of cinnamon? Well here are even more reasons to sprinkle it on oatmeal, yogurt, cereal, applesauce, baked goods, pancakes, and even savory foods like soups and roasted squash…

• Studies have shown that just 1/2 teaspoon of cinnamon per day can lower LDL cholesterol.
• Several studies suggest that cinnamon may have a regulatory effect on blood sugar, making it especially beneficial for people with type II diabetes.
• In some studies, cinnamon has shown an amazing ability to stop medication-resistant yeast infections.
• In a study published by researchers at the U.S. Department of Agriculture in Maryland, cinnamon reduced the proliferation of leukemia and lymphoma cancer cells.
• It has an anti-clotting effect on the blood.
• In a study at Copenhagen University, patients given half a teaspoon of cinnamon powder combined with one tablespoon of honey every morning before breakfast had significant relief in arthritis pain after one week and could walk without pain within one month.
• When added to food, it inhibits bacterial growth and food spoilage, making it a natural food preservative.
• One study found that smelling cinnamon boosts cognitive function and memory.
• Researchers at Kansas State University found that cinnamon fights the E. coli bacteria in unpasteurized juices.
• It is a great source of manganese, fiber, iron, and calcium.

Sourced from: www.healthdiaries.com.

Savory Bean and Spinach Soup

Just combine these simple ingredients, and let your slow-cooker do the rest…

42 oz. vegetable broth

15 oz. tomato puree

15 oz. canned white beans, drained and rinsed

½ c. uncooked brown rice

½ c. finely chopped onion

1 tsp. dried basil

¼ tsp. salt

¼ tsp. black pepper

2-4 garlic cloves, chopped (your preference)

8 cups coarsely chopped fresh spinach or kale leaves

shredded parmesan cheese for garnish

In a 3 ½ or 4 quart slow cooker, combine vegetable broth, tomato puree, beans, rice, onion, basil, salt, pepper and garlic. Cover and cook on low-heat for 5 to 7 hours or high-heat for 2 ½ to 3 ½ hours. Just before serving, stir in spinach or kale and sprinkle with parmesan cheese. Serves 6.

Nutrition info (per serving): 150 calories, 9g protein, 31g carbohydrates, 3g fat (1g saturated) 8g fiber.

Adapted from Fitness Magazine, April 2009.

Fuel for Life™ meal planning

Want to lose weight and eat right, but not sure where to start? Are you sick of diet foods and want to eat what you love? Fuel for Life™ is a personalized meal plan tailored to your individual goals, health, lifestyle and taste buds. No more agonizing over what to eat – let me do the work for you!

How it works: after completing the questionnaire and taking your initial measurements, you’ll receive the first weekly meal plan designed just for you, as well as my Guide to Eating Out to help you wisely navigate restaurant menus. Each weekly meal plan includes a balanced variety of delicious foods to maximize health and digestive function (because a happy digestive system means a healthy metabolism), a featured Recipe of the Week to prove healthy food can be delicious, and a free “cheat night” to eat whatever you like. Your meals and snacks will keep you within the calories you need each day to lose fat and inches, but will fill you up so you never go hungry.

Each week you will send me updated measurements to track your progress and an activity log detailing your exercise; once I receive and review them, I’ll send you back your next weekly meal plan.

Pricing: the program is $149 for 4 weeks, or $399 for 12 weeks. There are no hidden fees, and all food you’ll buy locally from the market of your choice.

Let’s begin! For more information, or to enroll in the Fuel for Life™ program, call (562) 243-2221 or email emily.duval@mac.com.

SAMPLE MENU:

The following is an example of a 1400-calorie-day meal plan. Depending on your taste, goals, and caloric requirements, your plan may vary from the example.

Breakfast: plain oatmeal (regular or instant) + 2 tbl. honey + 2 tbl. chopped pecans + 3/4 cup fresh berries = approx. 300 cal.

Snack #1: apple + 1 Tbl. almond butter = approx. 150 cal.

Lunch: curried lentil soup (stir 1/4 tsp. curry into 1 1/2 c. low-sodium lentil soup) topped w/ 2 Tbl. low-fat greek yogurt + 1 whole-grain pita + side fresh fruit = approx. 400 cal.

Snack #2: 1 c. sugar snap peas + 2 Tbl. hummus = approx. 100 cal.

Dinner: chicken breast (simmered in salsa) on an open-face burrito w/ 1/8 avocado and shredded leaf lettuce on whole wheat tortilla + 1/2 c. black beans = approx. 450 cal.

Changing “I can’t” to “How can I?”

I cannot say it enough: in order to effect change in your life, you must change how you do things. In other words, if you change your mind, your body – and your life – will change as well. But if you continue to think and do things as you always have, then no change can be expected to occur.

Changing “I can’t” to “How can I?”

We all have reasons for why we do not do the things we know will get us closer to our goals (fitness or otherwise): I cannot walk on my lunch break because I have too much work to do; I try to eat well, but I cannot resist cookies and candy.

Time to change your mind so your body and life can follow suit! The next time you find yourself thinking or saying “I can’t,” turn it into “How can I?” For example, how can you make that lunchtime stroll happen? You could: 1) acknowledge that the break from work reduces stress and increases post-walk productivity, therefore compensating for time lost while walking; 2) also improve the health of your co-workers by having meetings on-the-move; 3) make a point to bring your lunch so no time is wasted out foraging for food; or 4) walk after work instead to let go of the stress of the day. Get the idea?

“I can’t”s bind us to the status quo – if you want more, you must change the way you view them. Instead of letting them prevent you from achieving your goals, view your your “I can’t”s as opportunities for positive change. Once you begin to reap the rewards, you’ll be amazed at how long you waited to change your mind!

Having trouble coming up with creative solutions to your “I can’t”s? Email me and I’ll help you get the ball rolling…

Today marks a new era, and a new opportunity to live the life you want in the body you love. So listen carefully and the next time your hear yourself thinking or saying that you cannot do something, ask yourself, “How can I?”

spring cleaning

No matter the time of year, pretend that spring is here! Time to clean up some bad habits:

• Cut out saturated fats. Avoid margarine, vegetable shortening, and foods that contain palm kernel oil. Instead, use heart-healthy extra-virgin olive oil.
• Eat whole grains instead of refined grains. You will feel fuller, in part because of the higher fiber content whole grains provide.
• Load up on fresh fruits and vegetables. Make a colorful salad – red and yellow peppers, dark leafy greens, ripe tomatoes – part of one meal every day. And add a fresh fruit salad as a delicious and healthful alternative to high-fat desserts.
• Skip the fast food. Say goodbye to these nutrient-robbing foods, and make an effort to do thorough grocery shopping on the weekends and pack your lunches, so you always have a healthy, quick alternative.
• Cut your “free” day in half. Instead of making your entire Saturday a cheating day, reduce your guilt-free time to Saturday nights, and be sure to eat well-rounded meals and snacks earlier in the day.

It is often the little things that make the most difference – make these changes now and you’ll be much happier come next season. =)

guide to goal setting (success secret #1): write it down

The easiest goals to achieve are those that are clearly defined. Start by setting a goal that is challenging to meet, but not impossible to achieve, and write answers to the following questions:

1. What is your goal?
2. What is your time line for achieving this goal?
3. What are you willing to do to achieve it?
4. What are you willing to give up in order to achieve it?
5. Who can help you achieve it and who may be a challenge?

Be specific! Writing it down helps clarify what you are really after, and keeping it in a visible place can be great motivation to stick with it. This applies not only to fitness goals, but to all the goals in your life, so write it down, post it up, and good luck!