Planning is Powerful

Overcoming Weight Loss Woes

By Gina Traficant

“Setting a goal is not the main thing. It is deciding how you will go about achieving it and staying with that plan.” – Tom Landry

You may be one of the millions wanting to get in shape in 2010, but what happens on week eight when you start feeling burned-out and still see the same droopy body in the mirror? These are but two reasons why millions of people throw in the towel after just a few months. Another hindrance is starting without a clear cut strategy. It’s like going on a jungle safari without a map.

A successful weight loss routine doesn’t have to be complicated or expensive, but it does need a game plan. Your first step, then, is to set a realistic goal, which most experts agree is 1-2 lbs per week. But if you’re like most, it’s still challenging to juggle exercise, nutrition and daily life. Read on for some helpful advice from the pros to nudge you in the direction of a sustainable diet and exercise lifestyle.

Don’t Go It Alone

It’s easy to pack a healthy lunch and exercise when working a typical 9 to 5-er right?  Maybe. But what happens when you work overtime, are too tired to workout or have other pressing errands? That’s when your trusty fitness pals come in.

•    Workout Buddy: Dr. Adam Shafran and Lee Kantor, authors of You Can’t Lose Weight Alone, agree that having a friend with similar fitness goals is key. You and your buddy will work together to make each other’s workouts more fun, hold one another accountable for missed workouts, and cheer each other on when the going gets tough.

•    Psychologist: A licensed psychologist can assist with setting realistic weight loss goals, identifying what barriers got in the way in the past and strategies for overcoming those barriers.

•    Certified Personal Trainer: A trainer with the right credentials can help beginners gain more results in less time by teaching proper technique and usage of equipment. A trainer can also create innovative programming for seasoned exercisers who’ve reached a plateau.

•    Nutritionist: A nutritionist can assist with your weight loss efforts, zone into specific needs, such as gluten free foods and sugar substitutes, or help you develop grab ‘n go meals.

•    Weightless Websites: Fit-Day.com is a free website that helps users fine tune their diets by tracking calorie intake and weight loss progress. Similar websites like Thedailyplate.com and Myfitnesspal.com can be found through a simple Google search for “diet trackers”.

Food for Fitness

You wouldn’t know it based purely on the number of miracle diet pills out there, but well over 50% of one’s weight loss results come from nutrition, some experts state closer to 80%. According to Ryan Jarrell, a personal trainer at Club Sport, the following foods should be stocked in your kitchen to assist with weight loss, satiety levels and cravings. The best part–they’re even quicker than the drive-thru because they’re easy to prepare and already in your home.

•    Eggs: Jarrell calls eggs “miracle food” because they’re a complete source of protein, can be prepared in minutes, and pair nicely with whole grain toast and vegetables.

•    Oatmeal (unsweetened):  Jarrell complements his oatmeal with a protein source, such as eggs or bacon, to keep fueled throughout the a.m. Oatmeal contains soluble fiber, which settles in your stomach longer than other foods, increasing the amount of time between hunger pangs.

•    Fruits and Vegetables: Both sweet and healthy, purchasing seasonal fruits forces you to try a variety of produce. Jarrell suggests pairing vegetables with protein for added flavor and nutrients, such as beef steak topped with tomatoes.

•    Turkey: Jarrell confesses he eats turkey for breakfast, lunch or dinner.  Some of his favorites are turkey on a whole wheat English muffin with cream cheese; lettuce wraps with turkey, tomatoes, cheese and mustard; or skillet cooked turkey mixed with broccoli slaw and green salsa in a whole wheat tortilla.

•    All-natural Peanut Butter: Two tablespoons of peanut butter is a speedy source of energy and a quick-fix for breakfast or snacks because it combines well with fruit and whole grains. Lastly, Jarrell explains, “People generally have a sweet tooth, and peanut butter can satisfy those cravings.”

With the right food in the pantry, you then have to know how to eat it. Jessica Matthews MS, continuing education coordinator for the American Council on Exercise, touts the importance of portion control, a simple technique that research suggests is the greatest predictor of weight loss success. To control portion, use smaller plates and measure out serving sizes after reading food labels. Eat only when hungry and finish when satisfied.

Reinventing the Future

The Harvard Health Letter reports that developing practical steps that tie new behaviors to current behaviors have the best results in reaching one’s goal. Strategies such as placing your gym bag next to your car keys or preparing healthy meals in advance ensure you stay committed to your fitness program.

Whatever your fitness goal may be, expect progress to be slow; a slow, gradual weight loss will result in a long term weight loss. Look at it as your continuous reward for lifetime achievement, seek guidance and advice from friends and professionals and don’t give up! You’ve got nothing to lose but inches.

Beans…The Magical Fruit

The Magical Fruit…

Let’s Have Beans at Every Meal

By Aly Wagonseller

Most of us fondly remember that famous schoolyard sing along. You know…the one that touted the not-so-secret side effects of the fabulous, fibrous and protein friendly morsel…the bean. Snickering aside, as grown-ups we’ve come to realize the tasty legume–which, in reality, is classified as a fruit–is a versatile and healthy addition to our family’s diet. From stretching your meat dollar further, to adding color and texture to soups, salads and main entrées, beans are a great way to save money, bulk up on fiber and cut back on dietary fat. But there’s more.

The real magic of beans comes from their ability to lower cholesterol, reduce the risk of certain cancers, and balance sugar and insulin levels in the body. Soluble fiber’s the key. That’s the indigestible portion of plant food that’s responsible for pushing chow through the digestive tract, removing cholesterol and creating even distribution of insulin as it travels through the blood stream.  A study conducted at the University of Kentucky has shown that by adding just one cup of beans a day to your diet, you can reduce your cholesterol an average of 19% in just three weeks. This equates to reducing your risk of a heart attack by up to 40%. Diabetics (and sugar-hyped children) reap the benefits as well, especially early on in the day,  because beans stabilize sugar levels in the bloodstream, keeping those highs and lows to a minimum. Certain chemicals in beans have also been proven to reduce some forms of cancer.   Data from 41 countries has demonstrated a correlation between bean consumption (or lack thereof) and morbidity of breast, prostate, and colon cancers.

Although we’re sharing some bean-a-licious recipes, some obviously made with beans and others not so much, getting the entire family on the bean-eatin’ bandwagon may require some trickery. Try adding them to hearty meat or lasagna dishes, putting them in soups and stews, or hiding them inside your favorite enchilada or meatloaf recipes.  For the super stubborn set, consider pureeing beans and using them in cookie recipes, like the oatmeal chocolate chip version found at Epicurious.com.  And, there’s no need to spill the beans to the family either, sometimes what they don’t know certainly won’t hurt them, in fact, it may add a few years to their lives!

Santa Fe Chicken Chowder

Serves 6-8

2 Tbsp minced fresh green chile peppers

1 cup chopped onion

1 1/2 tsp ground cumin

1 tsp ground coriander

1/2 tsp dried oregano

1/2 tsp salt

2 Tbsp olive oil

1/2 cup diced carrot

3 cups diced sweet potatoes (Precut available in the produce dept.)

2 cups chicken broth

1 cup diced red or green bell pepper

1 can fire roasted, diced tomatoes

1 cup corn, fresh or frozen

1 cup diced zucchini

2 oz cream cheese, softened

3/4 cup shredded sharp cheddar cheese

1 cup milk

2 cans black beans, drained and rinsed

2 cups cooked and shredded chicken

In a large, heavy pot, heat oil over medium high heat. Add the chiles, onion, cumin, coriander, oregano and salt. Saute, stirring frequently until onions are clear, about 10 minutes. Add the carrots, sweet potatoes and broth. Bring to a boil, reduce heat, cover and simmer for 10 more minutes. Add the bell peppers, tomatoes, corn and zucchini; stir to combine. Cover and cook over medium high heat for 15 minutes, or until vegetables are tender.

Transfer 3 cups of the soup to a blender. Add the cream cheese, cheddar and milk, processing until smooth.  Add the puree, along with the black beans and shredded chicken, back to the soup.  Heat over medium low heat until thickened to desired consistency.  Serve with tortilla strips, black olives and sour cream, if desired.

Chili Crusted Black Bean Tart

Serves 6

1 1/4 cups all-purpose flour

1 tsp ground cumin

1 tsp chili powder

1 tsp paprika

1/2 tsp salt

6 Tbsp chilled unsalted butter, cut into bits

2 Tbsp ice water

1 medium red onion, chopped

1 bay leaf

2 cups canned black beans, rinsed and drained

1 cup refried black beans

1 Tbsp plus 2 tsp olive oil, divided

1 (10 oz) package frozen corn, thawed

1 red bell pepper, chopped

1/2 cup cilantro, cleaned and chopped

1 3/4 cups coarsely grated Pepper Monterey Jack

1 can chopped jalapeños, drained

1/2 cup green onion, chopped

1 cup plus 2 Tbsp sour cream, divided

2 tsp fresh lime juice or to taste

Preheat oven to 350°F.  Combine 1 cup sour cream and lime juice until well blended.  Refrigerate.

Combine the first five ingredients in a food processor. Add butter and pulse until mixture resembles coarse meal. Add ice water and pulse until mixture forms a dough. Press onto bottom and sides of a 10-inch tart pan. Chill 15 minutes, or until firm. Line shell with foil and fill with rice or pie crust weights. Bake shell until edge is set, 8 to 10 minutes. Remove foil and rice and bake 10 minutes more, or until golden. Cool.

Heat 2 teaspoons olive oil over medium high heat, adding the onions and bay leaf and sautéing until tender. Add 2 cups canned black beans and sauté for 2-3 minutes. Remove from pan, discard bay leaf, and place in a large bowl. Set aside. Heat the additional 1 tablespoon olive oil. Add the corn and sauté over high heat for about two minutes.  Salt and pepper to taste. Add corn mixture to the beans, along with the bell pepper, cilantro, cheese, jalapeños and green onions. Season again with salt and pepper.

Mix the refried beans with 2 tablespoons sour cream.  Spread evenly onto the cooled crust. Fill with the bean/corn mixture, pressing down gently. Bake for approximately 20-30 minutes, or until cheese is melted.  Cool in pan for 15 minutes. Serve with lime sour cream.

Tuscan Ribollita

Serves 6

2 Tbsp olive oil

4 oz pancetta or bacon, chopped

1 small onion, peeled and roughly chopped

1 carrot, peeled and chopped

1 celery stalk, chopped

3 garlic cloves, peeled and smashed

1 (15 oz) can diced tomatoes

3 (15 oz) cans cannellini or white kidney beans, drained and rinsed

2 cups chicken broth

1 sprig fresh rosemary

1 package baby spinach

1/2 cup toasted, fresh bread crumbs

Shaved Parmesan cheese

Olive oil and red wine vinegar for drizzling

Heat olive oil in a large pot over medium heat. Add the pancetta and onion, sautéing 2-3 minutes.  Add the carrots and celery, sautéing for 3 minutes. Add the garlic and saute approximately 2-3 minutes more. Add the tomatoes and their juices, along with the beans, broth, and rosemary. Simmer, covered, until the beans break apart, about an hour.

Add the spinach and cook for 5 to 7 minutes more. Cool to room temperature.  Before serving, add the bread crumbs to the soup and gently reheat. Serve, drizzled with olive oil, vinegar and shaved Parmesan cheese.

Moroccan Short Ribs

Serves 4-6

1 Tbsp dried thyme, crushed

1 tsp salt

1 tsp ground ginger

1 tsp black pepper

1/2 tsp cinnamon

6-8 beef short ribs

2 Tbsp olive oil

2 cups beef broth

1 (16 oz) can garbanzo beans, drained and rinsed

1 (14.5 oz) can diced tomatoes, drained

1 large onion, cut into thin wedges

1 med fennel (anise) bulb, cut into thin wedges

1 cup chopped carrot

4 cloves minced garlic

1 package roasted garlic flavored couscous

1/2 cup slivered almonds, toasted

1/3 cup dried currants

Salt and pepper to taste

In a small bowl mix the thyme, salt, ginger, pepper and cinnamon. Dry off short ribs with a paper towel.  Sprinkle with the spices, messaging into the meat. Heat the olive oil over medium high heat. Brown the short ribs, working in batches to ensure space in between ribs. Drain the fat. Deglaze the pan with a bit of the beef broth, scraping up browned bits. Pour into a 6-7 quart slow cooker.

Layer the remaining broth, beans, tomatoes, onion, fennel, carrot and garlic in the slow cooker, ending with the short ribs on top. Cover and cook on low setting for 8-9 hours or high setting for 4-5 hours.

About 20 minutes before the meal, prepare the couscous according to package directions, adding the almonds and currants to the pot along with the dry couscous. Serve with 1-2 short ribs and a healthy serving of vegetables.

Remembering the Alamo – A Cowboy’s Dream Bed & Breakfast

By Aly Wagonseller

You’d be hard pressed to find Alamo, Nevada as one of Expedia or Priceline’s hottest tourist destination spots.  For that matter, unless you’ve cut down a Christmas tree in Caliente, visited Area 51 (a droll requirement on the lonely-trail, vacay to-do list), or have a cow tipping cousin who owns a ranch out there, you’ve probably never even heard of the place. But as you turn the bend on lonely Highway 93 and mosey on down to the outer skirts of town (past the gas station/grocery store that doesn’t sell beer on the left, and the gas station/convenience store on the right that not only sells suds, but a thrifty Alien burger that I reckon’ll keep you sober), there IT is–a sort of Beverly Hills Hotel via Alamo. A stand out structure so beautiful, you’d think you were staring at the Telluride getaways of Oprah or Tom Cruise.  But Alamo, Nevada it is, and a stopover at A Cowboy’s Dream Bed and Breakfast may be the only reason you need to pay this sleepy little ranch town a visit.

Seriously…Why Alamo?

If you’re wondering why a developer would plunk a multi-million dollar luxury B&B in the likes of Alamo, it has to do with pure sentiment. A Cowboy’s Dream is a tribute to the late Charlie Frias, a San Antonio born Texas cowboy who, with the help of his wife Phyllis, became a taxicab and limousine magnate here in Las Vegas. Charlie and Phyllis were huge philanthropists in Nevada, giving back generously to the state that had always been so good to them. When Charlie passed away back in 2006, Phyllis and her dear friend Ginger Tharp mused about what they’d love to do in life if there were no boundaries.  A Cowboy’s Dream fit the bill for Ginger’s vision of constructing a bed and breakfast from the ground up, and Phyllis’s desire to create a tribute to the love of her life, Charlie.  Alamo, Nevada is a play on The Alamo found near Charlie’s birthplace, and a way for Phyllis to keep the business in the state they called home for more than 40 years.

A Cowboy Classic

It’s amazing what can be done when passion is the driving force for getting something done, and this lavish place to lay your head is no exception. The spirit of Charlie subtly resides throughout the structure. From his antique barber chair that now graces the entrance of the great room, to the line of Stetson cowboy hats and personal pictures of he and Phyllis that grace the hallways, it is evident that this establishment truly is a labor of love.  But Ginger, who is responsible for outfitting and decorating the entire structure, is one talented designer that took a cowboy concept that might have been kitschy and made it into a tasteful, luxurious destination worthy of the most discriminate traveler.

Details are an understatement at A Cowboy’s Dream.  Reclaimed barn wood planks line  many of the walls in both the great room and dining areas, their interesting patina filled with character and, if you look hard enough, images of an animal or two. Intricate, carved leather chairs and oversized furnishings, tiger wood flooring, stately, stone fireplaces and high end accessories create a warm atmosphere to relax and enjoy a quiet moment, or have a chat with Ginger, a kick-in-the-butt kinda gal who’s always willing to share a story or two.  You’re free to roam around the place, including the kitchen, where if you’re still hungry after dinner or breakfast, you’re welcome to make yourself a snack or nosh on whatever cookies or goodies that Marva, the resident chef du jour, has made for the day. Besides making a mean pumpkin chocolate chip cookie, she turned out some perfectly cooked prime rib for dinner and homemade pastries and delicious eggs benedict for the following morning’s breakfast. Helpings were big, and there was plenty of wine, whiskey, martinis, beer, after dinner cordials, mimosas and Bloody Marys to wet your whistle and then some.

A Cowboy’s Dream has eight, beautifully appointed rooms, each of them aptly named after a country and western character or activity.  Really, nothing is spared in the decorating department.  Custom linens, wood floors, claw foot tubs, iPod docks, a shower large enough for two, even personalized letterhead and an old fashioned postcard sits on custom furnishings that whisper cowpoke, but in reality are beautifully crafted works of art. All of the rooms open onto an outdoor common area complete with rocking chairs on your own porch, an outdoor fireplace, nicely manicured grounds and an antique covered wagon, just for show.  They even make their own bathroom toiletries, packaging them in amber bottles sealed with wax, likened to the traveling medicine men of days gone by. A freebie souvenir at the very least, although they do have charming gift items in their quaint little gift shop.

Where to Roam

Often times, bed and breakfast accommodations are destinations within themselves; a place to rekindle a romantic flame, have a wedding or spend a reunion with family and friends. And, I gotta be honest, besides the crystal clear Ash Hot Springs about five miles up the road, the Pahranagat Wildlife Refuge, a must see for birdwatchers, or the remote, Coyote Springs Golf Course, about 45 minutes away, there’s not much else to do in Alamo.  Not that that’s really a bad thing. What you can do is read or meditate on one of several rocking chairs on the huge, wrap around porch; take in a breathtaking sunset then stargaze over Badger Mountain; or watch one of several farm cats interacting nearby. It’s a living Norman Rockwell painting in the making and kinda nice if you need to decompress and get away from city folk and cell phones.

If you’re the kind that requires more excitement than eating, drinking and kanoodeling provides, there’s also a “bunk house”, a nice gathering spot with the resort’s only television set (nope, none in the bedrooms, although they do have WiFi, so bring your laptop and tune in to Hulu if you must), a full sized pool table, as well as pub style seating and couches that are perfect for a large party. Weddings can utilize the indoor/outdoor dance hall, and they also have huge barbecues and smokers for larger parties or reunions.

A Cowboy’s Dream comes at somewhat of a luxury price at $499.00 per night.  But they do run specials, and this price does include two hearty meals, a complimentary cocktail upon check in and a bottle of wine at dinner. And even though Alamo, Nevada might seem like an awfully strange place to put a top notch bed and breakfast, in the end it doesn’t really matter. This is a place where you’re made to feel like family. A place I’m sure Charlie Frias would have adored.