Nordine's talk and book signing at Barnes & Noble on La Cholla, Tucson, AZ, will now take place on SATURDAY 1ST DECEMBER 2007 at 2:00pm, and not as previously advertised.
See you there......
Friday, November 23, 2007
Tuesday, November 20, 2007
Holiday Eating Tips
It's that time of year again - holiday season! Here's something to look forward to: between Turkey day and the New Year the average person will gain between 7 and 10 pounds. The good news is that you can avoid these additional pounds with a little know how.
For most of us the holiday pounds start with Thanksgiving dinner. Did you know that the average person consumes around 3,500 calories on this day alone? Yikes. That equals one pound in extra calories - not to mention the leftovers you will be eating days afterward. Take these tips and make Thanksgiving a guilt free day this year:
Tip #1: Take 2 steps to start your day right.
Step One: Eat breakfast. You see, most people skip breakfast on Turkey day in order to 'save room' for the feast - maybe you have done this yourself. When you eat a healthy breakfast that is high in both fiber and protein two great things happen.
Your metabolism is started early in the day, thus catapulting you into full fledged calorie burning mode. This will come in handy later in the day.
You won't be famished when you sit down for dinner, so you will have less room to binge. (This means fewer calories land on your waist.)
Step Two: Exercise for 30-60 minutes. I know exercise is the last thing on your mind on a busy holiday, however it is worth your effort. You will negate some of the extra holiday calories and your metabolism will climb even higher.
Tip #2: Lighten the menu.
If you're in charge of the menu this year then you are in luck. As chef you can make a few modifications to the meal that will drastically reduce the fat and calorie intake of each guest. Do the following to lighten your feast:
Instead of cream-based dip for your veggie platter, use dip made from nonfat yogurt or nonfat sour cream.
Replace traditional stuffing with an assortment of chopped vegetables. Fill your turkey with mushrooms, eggplant, onions and celery. Or replace half of your traditional stuffing with chopped vegetables.
Flavor your mashed potatoes with roasted garlic instead of butter. Or serve baked sweet potatoes instead of butter laden mashed potatoes.
Roast vegetables without oil - use cooking spray instead and toss them with dill.
Use unsweetened apple sauce or pureed plums instead of butter or oil in dessert recipes.
Put out an assortment of fruit for dessert instead of pies.
Make the recipe for Low Fat Thanksgiving Green Bean Casserole below.
Tip #3: Use strategy.
Traditional Thanksgiving food items weren't all created equal - nutritionally that is. Roasted white turkey meat (without skin) is a great source of lean protein. Vegetable dishes (without added fats) are also very healthy.
On the other hand, buttery mashed potatoes, white bread rolls, cream based dishes, and heavy gravy are all packed with fat and calories.
Fill your stomach with the healthy items first - white turkey meat and plenty of vegetables. Then simply 'sample' the less healthy items in small portions. This simple strategy will save you tons of extra calories and it won't leave you feeling cheated.
Tip #4: Pace yourself.
Most people get into trouble at Thanksgiving dinner by eating full speed ahead until they finally realize that they are full (after their second and third helping). The trouble with this method is the lag time in communication between your stomach and brain.
You see, you may have satiated your hunger with the first helping, but it takes a little while for your stomach to communicate that message to your brain. And during that lag time you took the opportunity to your second and third plate of food.
This year sit calmly in your chair after that first plate and wait at least 20 minutes before getting seconds. You will be surprised to find that the thought of more food doesn't sound good anymore - and you will have saved yourself unnecessary weight gain.
Well, there you have it - four tips that will get you off to a fit and healthy holiday season.
Want to make this holiday season extra special? Join my online training program at http://www.fitnessprograms4life.com/ . Together we will keep the holiday pounds away.
For most of us the holiday pounds start with Thanksgiving dinner. Did you know that the average person consumes around 3,500 calories on this day alone? Yikes. That equals one pound in extra calories - not to mention the leftovers you will be eating days afterward. Take these tips and make Thanksgiving a guilt free day this year:
Tip #1: Take 2 steps to start your day right.
Step One: Eat breakfast. You see, most people skip breakfast on Turkey day in order to 'save room' for the feast - maybe you have done this yourself. When you eat a healthy breakfast that is high in both fiber and protein two great things happen.
Your metabolism is started early in the day, thus catapulting you into full fledged calorie burning mode. This will come in handy later in the day.
You won't be famished when you sit down for dinner, so you will have less room to binge. (This means fewer calories land on your waist.)
Step Two: Exercise for 30-60 minutes. I know exercise is the last thing on your mind on a busy holiday, however it is worth your effort. You will negate some of the extra holiday calories and your metabolism will climb even higher.
Tip #2: Lighten the menu.
If you're in charge of the menu this year then you are in luck. As chef you can make a few modifications to the meal that will drastically reduce the fat and calorie intake of each guest. Do the following to lighten your feast:
Instead of cream-based dip for your veggie platter, use dip made from nonfat yogurt or nonfat sour cream.
Replace traditional stuffing with an assortment of chopped vegetables. Fill your turkey with mushrooms, eggplant, onions and celery. Or replace half of your traditional stuffing with chopped vegetables.
Flavor your mashed potatoes with roasted garlic instead of butter. Or serve baked sweet potatoes instead of butter laden mashed potatoes.
Roast vegetables without oil - use cooking spray instead and toss them with dill.
Use unsweetened apple sauce or pureed plums instead of butter or oil in dessert recipes.
Put out an assortment of fruit for dessert instead of pies.
Make the recipe for Low Fat Thanksgiving Green Bean Casserole below.
Tip #3: Use strategy.
Traditional Thanksgiving food items weren't all created equal - nutritionally that is. Roasted white turkey meat (without skin) is a great source of lean protein. Vegetable dishes (without added fats) are also very healthy.
On the other hand, buttery mashed potatoes, white bread rolls, cream based dishes, and heavy gravy are all packed with fat and calories.
Fill your stomach with the healthy items first - white turkey meat and plenty of vegetables. Then simply 'sample' the less healthy items in small portions. This simple strategy will save you tons of extra calories and it won't leave you feeling cheated.
Tip #4: Pace yourself.
Most people get into trouble at Thanksgiving dinner by eating full speed ahead until they finally realize that they are full (after their second and third helping). The trouble with this method is the lag time in communication between your stomach and brain.
You see, you may have satiated your hunger with the first helping, but it takes a little while for your stomach to communicate that message to your brain. And during that lag time you took the opportunity to your second and third plate of food.
This year sit calmly in your chair after that first plate and wait at least 20 minutes before getting seconds. You will be surprised to find that the thought of more food doesn't sound good anymore - and you will have saved yourself unnecessary weight gain.
Well, there you have it - four tips that will get you off to a fit and healthy holiday season.
Want to make this holiday season extra special? Join my online training program at http://www.fitnessprograms4life.com/ . Together we will keep the holiday pounds away.
Thursday, November 01, 2007
Questions and Answers
Here are 6 fundamental questions asked to Nordine during a Webinar.
Question 1: How does fitness affects one's spiritual being?
NZ :Answer 1:Your Spirit is the universal battery to your mind and body.
We use spiritual substitutes such as alcohol, food or even drugs to make us feel good for a short, short time, but in the long run the results are devastating.
When I was younger I use to think that I loved myself but in reality I was obsessed by my top athlete physic, I think I stopped loving with my heart but rather I used my ego. When you are obsessed you forget how to love yourself and everyone around you.
There is no SUBSTITUTE for spirituality other than respecting yourself, your body and everyone around you. When you are fit and healthy, you are inspiring everyone around you, and that my friends, it is spirituality at its best. Love is the antidote to obsession.
Question 2: I really want to change but how?
NZ:Answer 2: First you must acknowledge the current YOU then move on to acknowledge that you want to change accept the change and let go of the OLD YOU. I call this the Ta Kwon Do method, my dear friend and spiritual mentor Dr. Dharma taught me the technique. Because if don’t you will feel that you are not fully satisfied with your life, something will be missing, you won’t know it but you will certainly feel it. If you are not fully satisfied you will get full some other ways.
Question 3: How do I know I have a desire to be fit?
NZ: Answer 3:You know you have the desire to be fit when thinking and seeing yourself fit creates an amazing excitement just as if you were falling in love again but this time it will be YOURSELF that you falling in love with.
Question 4: How can I exercise without thinking of it as a burden?
NZ: Answer 4:By seeing, feeling and being the change you want to create. When you think and see the end result as if you were actually already achieving it, you will feel excitement rather than anxiety which is what hinders all your effort s to change.
Question 5: What are the three fundamental expressions of life?
NZ: Answer 5:The expression of body, of mind and of spirit. We are three part beings. Neglect one and you will be living in disharmony.
Question 6: What are the three fundamental expressions of life?
NZ: Answer 6:The formula to perfect fitness to me is: 60% Mind – 30% Nutrition and 10% Exercise. You live in your mind most.
Question 1: How does fitness affects one's spiritual being?
NZ :Answer 1:Your Spirit is the universal battery to your mind and body.
We use spiritual substitutes such as alcohol, food or even drugs to make us feel good for a short, short time, but in the long run the results are devastating.
When I was younger I use to think that I loved myself but in reality I was obsessed by my top athlete physic, I think I stopped loving with my heart but rather I used my ego. When you are obsessed you forget how to love yourself and everyone around you.
There is no SUBSTITUTE for spirituality other than respecting yourself, your body and everyone around you. When you are fit and healthy, you are inspiring everyone around you, and that my friends, it is spirituality at its best. Love is the antidote to obsession.
Question 2: I really want to change but how?
NZ:Answer 2: First you must acknowledge the current YOU then move on to acknowledge that you want to change accept the change and let go of the OLD YOU. I call this the Ta Kwon Do method, my dear friend and spiritual mentor Dr. Dharma taught me the technique. Because if don’t you will feel that you are not fully satisfied with your life, something will be missing, you won’t know it but you will certainly feel it. If you are not fully satisfied you will get full some other ways.
Question 3: How do I know I have a desire to be fit?
NZ: Answer 3:You know you have the desire to be fit when thinking and seeing yourself fit creates an amazing excitement just as if you were falling in love again but this time it will be YOURSELF that you falling in love with.
Question 4: How can I exercise without thinking of it as a burden?
NZ: Answer 4:By seeing, feeling and being the change you want to create. When you think and see the end result as if you were actually already achieving it, you will feel excitement rather than anxiety which is what hinders all your effort s to change.
Question 5: What are the three fundamental expressions of life?
NZ: Answer 5:The expression of body, of mind and of spirit. We are three part beings. Neglect one and you will be living in disharmony.
Question 6: What are the three fundamental expressions of life?
NZ: Answer 6:The formula to perfect fitness to me is: 60% Mind – 30% Nutrition and 10% Exercise. You live in your mind most.
Thursday, October 04, 2007
Why All The Diet Talk
Your diet is ruining your body. I hate to be the bearer of bad news, but someone had to say it. I can talk about exercise until I am blue in the face, but until you take charge of your diet, it would all be in vain. Today's statistics show that nearly 60% of the population is currently overweight or obese. While this is shocking, according to a new study reported by WebMD, three out of four US adults will be overweight or obese by the year 2015. That's 75% of us. Wow, those are some scary numbers. I certainly don't want to become part of that statistic, and I know you don't either. So what's the deal? Why are we getting fatter and fatter?
The diet of today's adult is simply out of control. Here's why:
Portions gone wild. It all started in the 1970's. Restaurants began to increase their portions and as a result the unsuspecting public ate more. Since then portions have continued to grow and most people continue to clear their plates despite the extra calories.
Convenience food mayhem. Junk food used to be only found in vending machines-not so today. Have you ever noticed how the checkout line in the supermarket has changed in recent years? It used to be stocked with gum, mints and a few candy bars. Now everything from potato chips to cookies sit within arm's reach. Very few people get through their day without consuming some kind of convenience food.
Fast food fallout. How many fast food restaurants do you pass on your way to work? Probably more than you can count. How many times do you stop in for a quick bite? Probably more times than you would like to admit. Fast food has never been more available than it is today-and it shows in the waistline.
Here's something you may not know: If you were to exercise everyday of the week but failed to change your eating habits from those listed above, you wouldn't see any visible results. Now don't get me wrong-exercise is a vital ingredient for improving your fitness level, health and the shape of your body.
Exercise and good nutrition go hand-in-hand. You won't make progress toward your goals without them both. So where does this leave you? The way I see it, you are faced with an opportunity. With just a few small changes to your daily eating habits you could be well on your way to having an incredible body. Couple this with an exercise program and you will be unstoppable. Keeping with my goal to give you practical tips to improve your health and fitness level, here are three ways to improve your diet.
Slash your portions. Even though that mountain of pasta looks great, remind yourself that it is three or four times more than you really need to eat, and those extra calories are going to land right on your waist. Consciously make an effort to reduce your portions at each meal and watch how your weight shrinks and your energy soars.
Pack your snacks. Instead of turning to a bag of chips or packaged cookies in mid afternoon, reach for a piece of fruit instead. It only takes a few minutes to pack healthy snacks for your day, and it will save you a boatload of extra calories. Convenience food is packed with sugar, fat and empty calories that will only leave you more sluggish and uncomfortable than you are today.
Cut out one fast food meal per week. If you currently eat 5 fast food meals each week then only eat four this week. Next week reduce that number down to three. And then two, and then one. Once fast food isn't a regular part of your diet you should look at it as something to be had as a treat-not a dietary staple. Now that you have three simple ways to drastically improve your eating habits, this brings us back to exercise. You need regular challenging exercise in order to achieve and maintain results. It's as simple as that.
Contact me today to get started on your very own personal training program.
The diet of today's adult is simply out of control. Here's why:
Portions gone wild. It all started in the 1970's. Restaurants began to increase their portions and as a result the unsuspecting public ate more. Since then portions have continued to grow and most people continue to clear their plates despite the extra calories.
Convenience food mayhem. Junk food used to be only found in vending machines-not so today. Have you ever noticed how the checkout line in the supermarket has changed in recent years? It used to be stocked with gum, mints and a few candy bars. Now everything from potato chips to cookies sit within arm's reach. Very few people get through their day without consuming some kind of convenience food.
Fast food fallout. How many fast food restaurants do you pass on your way to work? Probably more than you can count. How many times do you stop in for a quick bite? Probably more times than you would like to admit. Fast food has never been more available than it is today-and it shows in the waistline.
Here's something you may not know: If you were to exercise everyday of the week but failed to change your eating habits from those listed above, you wouldn't see any visible results. Now don't get me wrong-exercise is a vital ingredient for improving your fitness level, health and the shape of your body.
Exercise and good nutrition go hand-in-hand. You won't make progress toward your goals without them both. So where does this leave you? The way I see it, you are faced with an opportunity. With just a few small changes to your daily eating habits you could be well on your way to having an incredible body. Couple this with an exercise program and you will be unstoppable. Keeping with my goal to give you practical tips to improve your health and fitness level, here are three ways to improve your diet.
Slash your portions. Even though that mountain of pasta looks great, remind yourself that it is three or four times more than you really need to eat, and those extra calories are going to land right on your waist. Consciously make an effort to reduce your portions at each meal and watch how your weight shrinks and your energy soars.
Pack your snacks. Instead of turning to a bag of chips or packaged cookies in mid afternoon, reach for a piece of fruit instead. It only takes a few minutes to pack healthy snacks for your day, and it will save you a boatload of extra calories. Convenience food is packed with sugar, fat and empty calories that will only leave you more sluggish and uncomfortable than you are today.
Cut out one fast food meal per week. If you currently eat 5 fast food meals each week then only eat four this week. Next week reduce that number down to three. And then two, and then one. Once fast food isn't a regular part of your diet you should look at it as something to be had as a treat-not a dietary staple. Now that you have three simple ways to drastically improve your eating habits, this brings us back to exercise. You need regular challenging exercise in order to achieve and maintain results. It's as simple as that.
Contact me today to get started on your very own personal training program.
Thursday, September 20, 2007
Why Is Inspiration Important
Why are some people fit and toned while others struggle with their weight? These fit people make it seem so easy to achieve and maintain results-what do they have that you don't? It all boils down to one simple thing. The only thing standing between you and your perfect body is: inspiration.Yes, inspiration is truly the magic ingredient that will transform your body from the one that you have now to the one of your dreams. So what is inspiration, anyway?Inspiration is......a desire, a belief that drives you....the push of your spiritual and emotional forces to accomplish an action....something that makes you do what you want to be....the desire to accomplish a goal. ...something that pushes and pulls you to do certain things.
It's easy to see how inspiration can change a person's life-and body. If you could bottle and sell inspiration you would easily make a fortune. But, alas, inspiration is something that must not only be mustered up out of pure will power but by listening to your own feelings. So where does this leave you?
In the past your attempts to get in shape have been short lived. How can you stick with it long enough to see the results that you so desperately want? I have exciting news for you. Inspiration can become as natural and easy to you as breathing.
Here's how.
Step one: Find your core desire. Why do you want to get fit? What is your most important reason for wanting to lose the weight? Now, don't tell me that you simply want to 'Look better' or 'Be more attractive.' You need to dig deeper than that. Take a minute to meditate upon this question until you can feel the answer. Hint: these would all be great answers...
I want to fit into my size 6 pants again
I want to get off my blood pressure medication
I want to drop 20 pounds before the reunion
I want to get rid of the jiggle on the back of my arms
I want my significant other to find me irresistible
Step two: Visualize it and write it down.Take your desire from step one and write it down. This is very important step, so don't cheat yourself by skipping it. Now take the paper with your desire on it and post it where you will see it everyday-preferably first thing in the morning.
Why is writing down your reason so important? Because it keeps your focus on the goal. You see, your reason for getting fit is really your ultimate goal. Only by daily acknowledging this goal will you see it to fruition.
Step three: Make it fun.Who wants to do something unpleasant on a daily basis? I don't know about you but I tend to avoid activities that are uncomfortable-it's just human nature. That is why it is so important for you to find a mode of exercise that you enjoy. If the thought of exercise makes you cringe you need to figure out why. Is it the uncomfortable workout clothes that you own? Maybe it is time for a new style. Is it trying to decide what machine to use at the gym? Maybe it is time for a personal trainer or coach. Is it the pain that you feel in your shoulder when swimming? Maybe it is time to find a new form of cardiovascular exercise-one that won't aggravate your injury.
The truth is that there are a ton of different exercises that will give you the results you want. Don't like the gym? There's a program for you. Don't like running? There is an alternative. Don't have the time? There are time friendly exercise routines that will give you incredible results in under an hour. It is all about finding something that you enjoy.
Step four: Enlist support. "Alone we can do so little; together we can do so much." Even though Helen Keller probably wasn't talking about getting fit, her words ring true for anyone wanting to achieve incredible results. Let's be honest, it's hard to stay motivated without encouragement from the people around us. That's why it's so important to tell friends and family about your goal and to rally for their support. Sometimes one encouraging word will give you the strength you need to make it through another workout. The best way to ensure that your inspiration stays strong-and that your goal is met-is to align yourself with your personal trainer or coach. Together you will identify your goal. Together you will create your own workout routines and schedule. And together you will stick with it until your goal is met.
Tuesday, September 18, 2007
The Exact Blue Print
Making a choice about health and fitness is life transforming only when using the Exact Blueprint. I made a personal commitment to myself that fitness both of the body and mind, nutrition and a good supplementation would be a focal point of my personal life the minute I could no longer take the beating, the humiliation and the bullying I went through for most of my chillhood - at one instance, I was put, by twenty of my classmates, under a big gymnastic mat and everyone was jumping on me until I almost chocked, the teacher finally decided to stop them. I Immediately started to see a brand new world opening up to me after I identified how I trully felt and commited to become who I really wanted to be.
However, times have changed since then which leads me to think that today's biggest hurdle to building a fit and beautiful body and get in a great shape is the so-called "finess gurus" that are popping up like mushrooms. I'm sure you've been a little more than "suspicious" of those advertisers that sell everything from "instant abs and buns" to "all you can eat diets" as solutions to your fitness goals. Some claims are so wild that it really seem to insult anyone's intelligence, claiming that you could burn 20 pounds in 6 days. Do they really know how someone who is overweight and depressed feels like? I do! And many of my clients do too. We know that it is not only the body but the mind and the spirit that one has to connect with in order to make a difference.
To me, the many claims to change people's lives through some ridiculous programs sound outrightly "dangerous" and it is even illegal in some countries to make such a claim. America is a land of opportunities not a land of fools. Unfortunately many out there still fall into the trap and only discover too late that their first intinct was the right one; too good to be true! It's no wonder that most people are more confused about health and fitness than ever before.
In my opinion, it makes no difference if you're an advanced fitness adept, or a beginner, reaching your goals is going to take more than empty promises and false claims. No one should ever follow the fitness advice, or buy health-related products, from anyone who can't prove to me, they've stuck to a healthy nutrtion plan long enough, and have exercised with the intensity and dedication it takes to create a strong and beautiful body.
Not only I personally coached thousands to get and stay in shape for life but went from Rickets (a malnutrition disease) to Mr. World & Mr. Universe. I've traveled across the four continents and helped thousands from all walks of life who were committed to learn and apply the exact blueprint I teach. It took me over twenty years to finally put on paper what really helped me get where I am today. As I mentioned before, I went from Rickets to Mr. Universe and from personal trainer to top celebrity fitness coach. If you are committed to your health and fitness and are really serious to change, let me have the honor to share with you the exact blueprint. It is easier that you ever imagined, that I promise!
However, times have changed since then which leads me to think that today's biggest hurdle to building a fit and beautiful body and get in a great shape is the so-called "finess gurus" that are popping up like mushrooms. I'm sure you've been a little more than "suspicious" of those advertisers that sell everything from "instant abs and buns" to "all you can eat diets" as solutions to your fitness goals. Some claims are so wild that it really seem to insult anyone's intelligence, claiming that you could burn 20 pounds in 6 days. Do they really know how someone who is overweight and depressed feels like? I do! And many of my clients do too. We know that it is not only the body but the mind and the spirit that one has to connect with in order to make a difference.
To me, the many claims to change people's lives through some ridiculous programs sound outrightly "dangerous" and it is even illegal in some countries to make such a claim. America is a land of opportunities not a land of fools. Unfortunately many out there still fall into the trap and only discover too late that their first intinct was the right one; too good to be true! It's no wonder that most people are more confused about health and fitness than ever before.
In my opinion, it makes no difference if you're an advanced fitness adept, or a beginner, reaching your goals is going to take more than empty promises and false claims. No one should ever follow the fitness advice, or buy health-related products, from anyone who can't prove to me, they've stuck to a healthy nutrtion plan long enough, and have exercised with the intensity and dedication it takes to create a strong and beautiful body.
Not only I personally coached thousands to get and stay in shape for life but went from Rickets (a malnutrition disease) to Mr. World & Mr. Universe. I've traveled across the four continents and helped thousands from all walks of life who were committed to learn and apply the exact blueprint I teach. It took me over twenty years to finally put on paper what really helped me get where I am today. As I mentioned before, I went from Rickets to Mr. Universe and from personal trainer to top celebrity fitness coach. If you are committed to your health and fitness and are really serious to change, let me have the honor to share with you the exact blueprint. It is easier that you ever imagined, that I promise!
You Dance Too Fast
Have you ever watched kids playing on a merry-go-round, or listened to the rain lapping on the ground?
Ever followed a butterfly's erratic flight, or gazed at the sun into the fading night?
You better slow down.
Don't dance so fast
Time is short.
The music won't last.
Do you run through each day on the fly?
When you ask,
"How are you?"
Do you hear the reply?
When the day is done,
Do you lie in your bed with the next hundred chores running through your head?
You'd better slow down
Don't dance so fast
Time is short
The music won't last.
Ever told your child,
We'll do it tomorrow
And in your haste, not see his sorrow?
Ever lost touch,
Let a good friendship die'
Cause you never had time
To call and say "Hi"?
You'd better slow down
Don't dance so fast
Time is short
The music won't last.
When you run so fast to get somewhere
You miss half the fun of getting there.
When you worry and hurry through your day,
It is like an unopened gift....Thrown away...
Life is not a race.
Do take it slower
Hear the music
Before the song is over.
Ever followed a butterfly's erratic flight, or gazed at the sun into the fading night?
You better slow down.
Don't dance so fast
Time is short.
The music won't last.
Do you run through each day on the fly?
When you ask,
"How are you?"
Do you hear the reply?
When the day is done,
Do you lie in your bed with the next hundred chores running through your head?
You'd better slow down
Don't dance so fast
Time is short
The music won't last.
Ever told your child,
We'll do it tomorrow
And in your haste, not see his sorrow?
Ever lost touch,
Let a good friendship die'
Cause you never had time
To call and say "Hi"?
You'd better slow down
Don't dance so fast
Time is short
The music won't last.
When you run so fast to get somewhere
You miss half the fun of getting there.
When you worry and hurry through your day,
It is like an unopened gift....Thrown away...
Life is not a race.
Do take it slower
Hear the music
Before the song is over.
Friday, September 07, 2007
Garden Lasagna
Most lasagna recipes call for pasta, fattening cheese and heavy meats - but not this one. Layers of eggplant, zucchini, tomatoes and low fat cheeses replace traditional ingredients with spectacular results. Compliment this light dish with a salad of mixed greens.
Servings: 4
Here's what you need...
- 1 medium eggplant, thinly sliced lengthwise
- 3 small zucchini, thinly sliced lengthwise
- 1 cup tomato sauce
- 3 medium tomatoes, thinly sliced
- 1 cup nonfat ricotta cheese, softened
- 1/2 cup shredded low fat cheese
salt and pepper to taste - 2 tablespoons dried basil
- 2 tablespoons dried oregano
- Sprinkle of Italian seasoning
- Preheat the oven to 400 F.
- Season eggplant and zucchini with salt and pepper. Coat a cookie pan with cooking spray and line eggplant and zucchini. Place in over for 15 minutes.
- Coat a 8" glass baking dish with cooking spray and cover the bottom with half of the eggplant and zucchini. Ladle half of the tomato sauce over the eggplant and zucchini and top with half of the tomato slices. Sprinkle the tomato slices with half of the basil and oregano. Spread half of the ricotta cheese over the tomatoes. Sprinkle with half of the shredded cheese. Repeat the layers once more.
- Bake for 20 minutes then turn oven to broil until the cheese is browned. Cut the lasagna into slices and garnish with Italian seasoning.
Nutritional Analysis: One serving equals 173 calories, 3.7g fat, 24.4g carbohydrate, and 13g protein.
Exercise at ANY Age
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So you've slacked off a bit and avoided exercise.
Maybe your job demands too much of your time or you simply fell out of the routine. I have news for you. Whether you've taken off one year, ten years or haven't exercised a day in your life - it's never too late to start.
You see there are problems with living a life devoid of exercise. Big problems. Your weight rises along with your blood pressure and cholesterol. Your muscles and joints degenerate at an astounding rate leaving you with daily aches and pains. Your body becomes weak, making you susceptible to all kinds of medical issues.
Why Should I Start Now? You've heard about the benefits that consistent exercise bring, but what if you haven't been consistent? Should you even start at all? This has been the subject of many medical studies and the results are unanimous:
Exercise helps improve your quality of life even if you start late.
Researchers are constantly finding new benefits to consistent exercise. It's no wonder that Dr. Robert Butler, of the National Institute on Aging, once said "If exercise could be put into a pill, it would be the single most prescribed medicine in the world."
Imagine if a pill could offer all of these benefits (without harmful side effects):
Maybe your job demands too much of your time or you simply fell out of the routine. I have news for you. Whether you've taken off one year, ten years or haven't exercised a day in your life - it's never too late to start.
You see there are problems with living a life devoid of exercise. Big problems. Your weight rises along with your blood pressure and cholesterol. Your muscles and joints degenerate at an astounding rate leaving you with daily aches and pains. Your body becomes weak, making you susceptible to all kinds of medical issues.
Why Should I Start Now? You've heard about the benefits that consistent exercise bring, but what if you haven't been consistent? Should you even start at all? This has been the subject of many medical studies and the results are unanimous:
Exercise helps improve your quality of life even if you start late.
Researchers are constantly finding new benefits to consistent exercise. It's no wonder that Dr. Robert Butler, of the National Institute on Aging, once said "If exercise could be put into a pill, it would be the single most prescribed medicine in the world."
Imagine if a pill could offer all of these benefits (without harmful side effects):
- Substantially reduces the risk of coronary heart disease and osteoporosis
- Decreases the risk for stroke, colon cancer, diabetes and high blood pressure
- Helps to achieve and maintain a healthy body weight
- Contributes to healthy bones, muscles and joints
- Helps relieve anxiety and depression
- Promotes well-being and reduces stress
- Is associated with fewer doctor visits, hospitalizations and medications
- Helps prevent and treat chronic medical conditions associated with old age
- Increases energy levels and promotes sound sleep
- Strengthens immune system
I know that I would take that pill - wouldn't you? Exercise may not be something that you can gulp down with a glass of water, but it will offer you all of the above benefits that can greatly enhance your quality of life.
Excuses, excuses, excuses...
I know what you are thinking. Those benefits sound great, but I can't exercise because:
- Exercise is painful. Not if you do the type most suitable for you.
- Exercise is boring. Most people who exercise find it to be quite enjoyable.
- Exercise takes too long. It only takes 30-60 minutes a day.
- Exercise is confusing. Not when you work with a trained professional (me).
- Exercise if for young people. Studies have shown that exercise if for all ages.
Get Started the Right Way. Many people have started an exercise program only to quit days later. Now that you have decided that exercise may be worth your time after all, ensure your success with the following tips:
- Make a Commitment
You know the meaning and value of a solid commitment. It's in your blood. So don't view exercise as something you will merely try. You will only reap the true benefits of exercise when you stick with it.
A great way to reinforce your commitment is to solicit the support of your friends and family. Tell them how you plan to improve your health and quality of life through exercise - who knows, they may join you.
- Set Reachable Goals
This is an immensely important ingredient to your success. Don't start your exercise program with unreasonable expectations. If you expect to lose all of your unwanted pounds, drop your blood pressure and cure your joint pain all in one week then you will be sorely disappointed. Remember that it took years for your body to fall out of shape so it makes sense that it will take some time to regain it. The key to unlocking all of the benefits of exercise lies in one word: consistency. Only then will your body be transformed.
- Rearrange Your Schedule
They say that you can't teach an old dog new tricks. This may be because his schedule simply didn't allow for it. The truth is that as we age there is a tendency to become 'stuck in our ways.' The thought of rearranging your schedule may leave you a bit squeamish.
Remind yourself that exercise is worth your time and then think long and hard about your daily schedule. The fact is that you do have time to lend toward exercise - you simply need to find it. Set aside 30-60 minutes for exercise and then stick with it.
- Increase the Challenge
You should start your exercise program with the thought of easing into it. Since you haven't exercised in awhile your body will need to build up strength and endurance. Consider a car that has been sitting in your garage for years. You wouldn't turn it on and instantly slam down on the gas would you? You need to warm it up.
However, this warm up period should not last forever. Your body has an amazing ability to adapt to new challenges and will grow complacent when asked to do the same exercises over and over. When your routine begins to feel easy take that as a hint to increase the challenge.
I want to help you achieve all of the benefits that consistent exercise can bring you. Call or email today and together we will design an exercise program that will enhance the quality of your life.
Don't let another day pass you by. You deserve the good life. Take action now.
MIND OVER BODY
Know that dieting is not just what you eat. What are you really feeding your body? What is your mind feeding it? What is your spirit feeding it? This will all eventually show up in your physical state of being. The way you think and feel affect the way you look. Your fitness level is very much controlled by how you think and feel. Your body is a direct reflection of the inner soul. What are you really carrying around? It may be more than a few extra pounds. Blocking emotion and carrying negative thoughts can cause you to carry extra weight. Weight can actually be an armor built up to create a wall that actually keeps you from being who you really want to be. Break through that wall and you will begin to create the physical body you want to achieve. If our physical being is our car that we ride in, it is the mind and the spirit that drives it.You see most people think losing weight, looking great, and getting fit has to do only with exercise and diet and this is really only a tiny part of success-only a tiny piece of the puzzle. Its a behavioral pattern caused by a certain believe system or old conditioning.
What I'm talking about here is a process I developed of total health and fitness that includes physical, mental and physical aspects. I call it Mind Over Body. The biggest secret I've learned and the reason most people don't succeed in getting fit, losing weight or even achieving a happy contented life (and remember I've trained thousands) is that these people try to start from the outside-in (ego-thought causing certain behavioral patterns) rather than from the inside out (soul-energy).
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Purshase your copy of Mind Over Body: The Key To Lasting Weigtht Loss Is All In Your Head, through amazon and get a FREE PDF workout of the:
"NORDINE'S CELEBRITY ABS & BUNS OF STEEL WORKOUT"
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"In one book, Mind Over Body, Nordine inspires you, energizes your mind and helps you reshape your body. Your perception about fitness will never be the same after you are done with this book. "
-- John Assaraf, Star of The Secret, and Author of The Street Kid’s Guide to Having it All!
WATCH A TV INTERVIEW ABOUT MIND OVER BODY
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