Cindy Whitmarsh: Cellulite Buster - KUSI News - San Diego, CA

Cindy Whitmarsh: Cellulite Buster

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Repeat each exercise 2/3 sets of 30/50 reps! 

1. Plyo 360 jumps
2. Plyo single leg leap
3. Repeater low lunges
4. Cross front lunge
5. curtsy back lunge
6. Squatting back kick
7. Single leg dead lift
8. Dead lifts
Bonus: Double curtsy lunges

Cindy's Recipes of the week!

Enchiladas De Pollo (Chicken Enchiladas)

FILLING:

  • 3 Cups water
  • ¼ tsp. Salt
  • 8 black peppercorns
  • 1 onion, quartered
  • 1 bay leaf
  • 1 lb. Skinless chicken breast halves
  • ¾ cup (3 ounces) shredded low-fat Monterey Jack cheese, divided
  • ¾ cup (3 ounces) shredded reduced fat extra sharp Cheddar cheese, divided
  • ½ cup chopped onion

SAUCE:

  • 2/3-cup skim milk
  • ¼ cup egg substitute
  • ¼ cup chopped fresh cilantro
  • 1/8 tsp. Salt
  • 1 (11 ounce) can tomatillos, drained
  • 1 (4.5 ounce) can chopped green chiles, undrained

REMAINING INGREDIENTS:

  • 8 (6-inch) corn tortillas
  • 2/3-cup fat-free sour cream
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1.    To prepare filling, place first 6 ingredients in a Dutch oven; bring to a boil. Cover, reduce

Heat and simmer 45 minutes. Remove chicken from cooking liquid; cool. Remove chicken from bones; shred with 2 forks. Discard bones. Reserve broth for another use.

2.    Preheat oven to 375 degrees.

3.    Combine chicken, ½ cup each Monterey Jack and Cheddar cheeses, and ½ cup onion in a bowl; set aside.

4.    To prepare sauce, place milk and next 5 ingredients (milk through chiles) in food processor; process until smooth.

5.    To prepare tortillas, fill a medium skillet with 1 inch of water; bring to a simmer. Dip 1 tortilla in water using tongs. Spoon ½ cup filling in center of tortilla; roll tightly, and place in an 11x7-inch baking dish.  Repeat procedure with remaining tortillas and filling.

6.    Pour sauce over enchiladas. Cover and bake at 375 degrees for 20 minutes. Uncover; sprinkle with ¼ cup each Monterey Jack and Cheddar. Bake an additional 5 minutes or until cheeses melt.  Top with sour cream.

                                  

Kale with Lemon-Balsamic Butter

  • 4 (1-pound) bunches kale
  • 4 quarts water
  • ¾ cup liquid Butter Buds
  • ½ cup raisins
  • 3 T. fresh lemon juice
  • 3 T. balsamic vinegar
  • ¾ t. fine sea salt
  • ¼ t. freshly ground black pepper

1.    Remove stems and center ribs from kale.  Wash and pat dry.  Coarsely chop to measure 24 cups.  Bring water to a boil in an 8-quart stockpot.  Add kale; cover and cook 3 minutes.  Drain well; place kale in a bowl. 

2.    Over medium-high heat, place liquid Butter Buds, juice, raisins, and vinegar in a medium size skillet.  Stirring constantly with a whisk, cook until raisins are browned and coated.

3.    Pour Butter mixture over kale.  Sprinkle with salt and pepper; toss well to coat.

Tips for controlling children's candy consumption on Halloween!

While Halloween is a kid's dream, it can be a nightmare for parents who struggle all year to get their children to eat enough fruits and vegetables and avoid excessive sugars and saturated fat.

1. Set rules before Trick or Treating
2. Encourage smaller trick or treat bags
3. Sort and delegate Candy
4. Have child give candy to a charity
5. Daily Candy consumption allocated
6. Make the tooth brushing rule

The amount each child can eat depends on his or her age, the time of the night they get home and what their parents are comfortable with.  This isn't about a battle, but it is about kids and parents working together to plan their treats.

Parents can help their children control their candy consumption by having them dump all of their "goodies" onto the kitchen table and then sorting them into three different piles: their favorites, the ones they think are just so-so, and ones they don't really care for. The goal of the three piles is to allow kids the chance to designate their favorites and parents the chance to combine candy into smaller packages so it's not all eaten at one time.

The candy the kids don't necessarily want to eat can often just be thrown away. Once the "goodies" have been divided into the different groups, parents should work with their children to repackage the candy into smaller, sandwich-sized bags by mixing some favorites with some "not so favorites" to "stretch" the enjoyment.

The small bags can be put into school lunches, eaten as after-school snacks or saved for the future. By dividing the candy this way, consumption is more manageable.

The key to making the sorting fun, and not punishment, is letting the kids decide which treats go in which small bags. If you end up with lots of small bags, she suggests putting some in the freezer for later. That way, the candy is hidden from sight and isn't available to just grab and munch.

Packaging candy into smaller bags and storing some in the freezer helps kids — and parents — forget about the candy and really use it in smaller amounts, avoiding the temptation to eat it all because it's right there in front of them!  

Now Parents!  Stay out of your children's candy!  Here are some carb craving tips for you! 

 10 Tips on How to Fight Off Carbohydrate Cravings:

1.  Eat 5 small meals a day; try to limit the time between meals to no more than 4 hours.2.  Drink plenty of water! At a minimum, experts recommend that you drink at least 64 oz. of water a day.  If your are an exercising adult, that need may as much as double and you'll need to consume up to 120 oz. of water a day to stay hydrated.3.  During every meal, if you consume a carbohydrate, make sure you add a protein.  This will help slow the digestion process and keep blood sugar levels from immediately spiking and triggering an insulin response.

4.  Watch the amount of carbohydrates you are eating at every meal. Try to stay to ½ - 1 cup of brown rice or pasta. If you are eating a sandwich, only have half a sandwich on whole wheat and then load up on vegetables through a salad. This way, you won’t raise your blood sugar levels as high and with all the fiber from the vegetables, you’ll be more satisfied.

5.  Never overeat at a sitting. Your body can only process and utilize so much at one meal. The rest of the food gets stored as fat. If you overeat, you will feel hungrier faster. Most likely you will have eaten too many carbohydrates. This will only turn into a vicious cycle that will make you continue to crave more carbohydrates. Be aware of when your stomach is full by eating slowly. Put your fork down in between each bite.

6.  Include some sort of essential oil (containing essential fatty acids) in your diet every day.  Essential fatty acids are polyunsaturated and grouped into two families: the omega-6 EFAs (found in corn oil, soy oil) and the omega-3 EFAs (found in flaxseed oil, walnut oil, marine plankton, fatty fish).  An essential oil with the appropriate balance of essential fatty acids will help regulate the body's hormonal balance, which includes insulin control.

7.  Whenever possible, choose to include complex carbohydrates to your diet vs. simple carbohydrates. Your blood sugar levels will stay more balanced and you will avoid sugar cravings later.

8.  If you do end up craving sugar, try to have one bite rather than the whole dessert or candy bar.  Allow yourself to get through the craving but to not overdo it.

9.  Daily exercise will help to reduce sugar cravings. When you are raising your endorphins throughout the day, it helps the body to feel more balanced and satisfied.  You will have less cravings throughout the day and your body will crave healthy food to help replenish it. When you haven’t worked out for awhile, your body starts craving more sugary comfort type foods like candy or desserts.

10.  When you are feeling a major craving come up, try to drink water or eat a lean protein. A lot of times craving are your body’s way of telling you to hydrate.  If the water doesn’t work, sometimes protein will help to subside the craving.  Try scrambled egg whites with salsa. It works every time.

Cindy's Product of the Week!

Great Value – The Cindy Whitmarsh Boo Bundle!!

PUT DOWN THE HALLOWEEN CANDY!!! For a limited time I have put together a full package of everything you need to be at your best. Here’s what you’ll get:

  • My Ultrafit Workout book – a complete plan for fitness filled with tips, exercises for core, interval and cross training.
  • My Ultrafit Cooking book – filled with easy, healthy and delicious recipes
  • ULTRA Omega Oil 32oz –Do you have Sugar Cravings? Need to lose weight? Hormones out of control? Poor immune system? I have the answer to all your needs with Ultra Omega Oil!

I’m discounting the package to $39.99!! Retail is $72.85!

What are you waiting for?? No Regrets!! You can start making changes today and Cindy Whitmarsh is here to help you!

Serves 10
Serving size: 1 cup
Calories: 151
Fat: 2.5g

Happy Healthy Halloween! - Cindy

www.CindyWhitmarshfitness.com

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