Eat like The AQ and never diet again

For less than $3 roasted sesame seeds add amazing flavor to all your fav foods. Ditch the dressing!

You must ingrain this little life-changing mantra in your brain so please write it in your little bling book, tape it to your fridge, to your soon-to-be-gone cottage-cheesy thighs, and on your boyfriend’s assets so you can always see it:

“HALF of everything I eat must come from veggies and fruits. Proteins, grains, and fat portions must be a heck of lot smaller if I never, ever, ever want to go on ‘El Toro,’ I mean El Diet again. If half of everything I eat is crap (aka ADDED fat and ADDED sugar) then half of my body will be crap. Period end of story.”

(BTW ‘El Toro’ is an enormously frightening rollercoaster, but at least you can go on once and not have to sign up for the rest of your life like you have to do with the diet rollercoast..Hmm…just sayin’!)

50 percent plants

The Asset Queen’s lovely lunch plate

Take notice that more than 50% of this plate and most of my meals come from plants. You can’t go wrong if your plate resembles this 80% of the time. And hey, I’m human and like to have my Banana Dream Cake and vino and eat and drink it too; I refuse to throw shrubs and twigs in a blender and call it a meal and so should you! BTW, that is not cheese, that is chopped cauliflower; I don’t avoid dairy, it’s just not on my plate at this time. So maybe I”ll have a probiotic-rich yogurt with fruit in between lunch and dinner. Another BTW for all you protein-obsessed peops, greek yogurt has about 15 grams of protein per serving and cost about $1. So ponder this: why are you spending lotza needless extra $ on all those pricey protein potions? “Ain’t nothing like the real thing baby!

Keep in mind that if you eat foods like these that are chock full of probiotics, cancer-fighting antioxidants, and digestive enzyme-producing nutrients, you will never have to “invest” in a pantry full of expensive supplements again. If you and you kiddies frequently partake in chicken fingers, french fries, and macaroni & cheese, which are virtually void of any of the aforementioned nutrients, then it is no wonder that you are all popping lotza pills that help you digest, think clearly, and feel well…DUH!! Rethink YOUR plate! Let my plate and literally Myplate.gov be your plate so you can ditch the diets, pills, and miracle potions. Added bonus: you will be more joyful and less jiggly for good! Stay tuned for more life-changing eating tips that will keep you fit and healthy for life and won’t cost you a dime!

“My mission is NOT to make you an Olympic athlete; it is to PREVENT you from being the star of the ‘I’ve fallen and I can’t get up commercial!’ Stick with me so there will be no slow-moving motorized scooters, no grab bars installed by your toilette’, and no deprivation diets ever again… in YOUR future!”—Luv, The Asset Queen

Bethanne Weiss B.S., is an Orlando based motivational speaker, author, and ACE-certified fitness and nutrition profession with 30 years of moving assets from chairs and changing lives. MoveYourAssets.com

Love my AQ wisdom? You can read lots more in my book, Move Your Assets: From the Chair, Not the Bank! 

Facebook

Email: Bethanne@moveyourassets.com

CrownandAQLogoMini

End-of-year Better Butts by Beth giveaway!

Between Halloween and New Year's Eve, the average American will gain about 5 pounds of FAT!

Imagine 5 tubs of butter attached to your person:

Butter 2

You will "cumma bangin' on my door" for help on or around January 2!

The Asset Queen (that's me) wants to help you NOT be this statistic, and wants to keep you movin' and groovin' (as well as keep you away from the KILLER foods) through the holidays.

Butter 1I understand that you may be too busy to be tied into a class schedule, so here is what I'm willing to do and I've never done this before:

I am going to let you cash in your unused FUNIQ class credits for some amazing 1-on-1, 1-hour sessions tailored to target YOUR specific needs and at YOUR convenience.

You can take advantage of this anytime between now and December 31. If you decide to totally give up on asset moving for the rest this year, don't worry; your card will still be good in 2014… but there might be more of you come January 1!

Please contact me for specifics and I will tell you how many credits you have.

Meanwhile put down that pie and read the "Asset Queen's 8 super tips to get through the most fattening, I mean most wonderful, time of the year!"

  Butter 5 turkey

 

 

Bethy’s tip of the day: The best 20 cents you may ever invest!

I was at the airport a few weeks ago and I got into a conversation with a woman from Jamaica (the island, not Queens NY LOL).

She told me she misses the fresh, pesticide-free fruits and vegetables that she ate in her hometown.

Fruits and veggies
She said that in order to remove the smell and taste of pesticides (EWWWWW) off the lovely fruits and vegetables produced in the US, she sprays a concoction of water and vinegar (HMMM!).

So I googled this and she's absolutely right. Not only does a 3-to-1 ratio of water-to-vinegar help remove pesticides that are on the outside of fruits and veggies, but it also KILLS 98% of bacteria. Holy crap!!

And each bottle of water-and-vinegar mix costs you about 20 cents!

Piggy bank
That's a fraction of the cost of those expensive concoctions you buy in the grocery store.

Check it out here and here— complete with "recipe" and instructions.

Hey, if something completely edible and non-toxic is that useful, it sounds like a no-brainer to moi!

OK vinegar may not help you move your assets but it also kills toenail fungus so your feet will be prettier when they move your assets all over town!

And since my goal in life is to get you to "move more and eat less (crap)," if I can convince you to reach for a healthy, yummy apple instead of a bag of fat-laden chips or cookies, my job here is done.

Well, not quite done. I have lots more tips for you coming right up. Watch this space….

Food heart

Tip of the Day: A heart-healthy breakfast for Valentine’s Day!

Happy Valentine's Day!

Even today, you don't have any excuses not to eat a tasty, low-calorie, heart-healthy breakfast packed with high energy yielding nutrition!

Here's what I ate this morning:

Oatmeal
How appropos for Valentine's Day! Don't you love the heart-shaped strawberries? 

This awesome breakfast takes less than 3 minutes to prepare and you can even slap it into a take-out cup and eat it on the road with a plastic spoon!

Here's all you need:

Bethy's Awesome 3-Minute Breakfast

½ cup oatmeal — the plain old-fashioned kind, not the kind in flavored sugar-laden packets!

1 cup water

1 teaspoon REAL peanut butter (the kind with no other ingredients except peanuts — ie no added sugar or chemicals) (Yes, of course you can substitute cashew or almond butter.)

½ cup fresh berries or a small banana or other favorite fruit

You can microwave the oatmeal and water and then add your ingredients.

The whole thing has way less than 300 calories and less than a ¼ of the calories come from fat!

This quick and yummy breakfast is packed with SO much nutrition that you'll have more energy than you know what to do with.

Plus it's so high in fiber that you'll be full for hours — and yesterday’s “junk” will fly right out of your trunk LOL!

You can’t say that about that bagel with cream cheese that has twice the calories, 3 times the fat and offers little nutritional value to help energize you nor enough fiber to aid with moving other stuff through your body!

And look how pretty and appropo to Valentine’s Day it is with the strawberries!

Give this to yourself and your honey and be heart healthy today and every day.

Look for more healthy tips in my upcoming book, Move Your Assets: From the chair not the bank! (I know you can hardly wait!)

Food heart

 

 

Tip of the Day: What’s in Bethy’s fridge? (part 2)

Just like you, I come home ravenously hungry and would probably go for easily accessible “crap” like sugary bars, chips and crackers if I didn’t have healthy stuff already prepared to keep me in line. (Yes, I crack that whip on myself too!)

So here's what I do instead:

                              

I always have the infamous “big” salad already prepared in the fridge. It’s so easy to slap it in a bowl.

Here’s what’s in that awesome big salad in my fridge:

  • Spinach (no nutrition-less, water-filled iceberg lettuce for me!)
  • Grape tomatoes
  • Cucumbers
  • Baby corn
  • Carrots
  • Artichoke hearts
  • Scallions
  • Chickpeas

Salad in the fridge
I top it with some avocado, chicken, salmon, tuna, which I already have prepared. (If not, I just open a can and throw it on.)

A huge serving of this nutritionally dense salad has very few calories — and so little of them come from fat! Instead you get lots of needed fiber, vitamins and minerals.

You will be SO satisfied and energized and will not get that “time to take a nap now” feeling that those sugary bars will give you.

So, right after I spontaneously taped this exhausting 30-second video (LOL) I filled a big bowl with the salad and added:

  • Sliced avocado (good fat and amazingly healthy)
  • Grilled chicken
  • Sesame seeds (for flavor so I don’t have to glob on dressing)
  • A little bit of feta cheese

Since my rule is “one fat per salad,” I use the 1-calorie balsamic spray dressing when I add cheese and avocado! Do not add blue cheese or ranch dressing if you already have fat in your salad…Oy Vey! You already know my definition of a “cobb salad,” a bunch of fats sitting on a bed of water…don’t get me started. 

Last week I shared an awesome tip about how to use dressing very sparingly; click here if you missed it.

Watch for more awesome tips like these and please share what you do to make healthy choices when you might have eaten crap! Click here to leave your tips in a comment!

My secret ingredient

Roasted sesame seeds! This little jar is one of the best food investments you can make! Roasted sesame seeds add lots of flavor but not lots of calories.

You can purchase them in the sushi section of your local grocery store — only $2 for a big jar:

Roasted_Sesame_Seeds white bg
I like this brand, which is made by AFC Sushi–and of course you can use roasted sesame seeds on way more than sushi. Sprinkle them on salads, fish, chicken, rice, pasta…instead of using lots of fatty dressings and sauces. Be creative!

What are your calorie-saving, flavor-adding tips? Leave them in a comment and share your brilliance with the rest of us!

 

 

Bethy’s thought of the day: Put down that obesity bar right now!

 

Could this be any more profound?

Snickers - obesity bar
If you're in the mood for a snack, there are lots of things you can reach for instead of an empty-calorie-laden candy bar.

What do I eat? Click here, here, here, here, here, and here. What do I avoid? It's right here. (You have been paying attention, right?)

So what healthy alternatives do you eat when you're craving something like the above? Leave your tips in a comment and share them with the rest of us!

 

 

“I love bacon even though it’s bad for you.”–Part 1

Hint: This quote did not come from me!

Here's more proof that you are what you eat! I'm constantly encouraging people to make their own observations and conduct their own experiments, rather than just believe all the statistics and studies.

It’s amazing what you can learn just by observing and listening to other people.

One of my favorite places to look, listen and learn is on the buffet line on my favorite cruise ship. It’s amazing to watch folks strap on those feedbags and then pile into glass elevators like cattle.

The people who follow this protocol are usually pretty large, to say the least! (You'll read a lot more about observing and listening in my upcoming book, Move Your Assets: From the Chair, Not the Bank!)

So this morning I did a little observation and listening myself. Okay, I was eavesdropping! I was walking on the Seminole/Wekiva Trail right behind my house and two 60ish women were talking and walking in front of me. 

One was very thin and fit and one was pleasantly overweight with a bit of a “food baby” or should I say “bacon baby.” The great thing is that they were both moving their assets!

As I passed them I overheard the following conversation:

Pleasantly overweight lady (POL): “I love bacon even though I know it’s bad for you.”

Thin, fit lady (TFL) after a long pause: “Once in a while, I guess it’s okay.”

Bacon 1
No, I didn’t approach them for a book interview (like I normally would). I just wanted to absorb the profoundness of what I had heard so that I could start writing this blog post and tell you all about it!

I'm happy that POL acknowledged that bacon is bad, because it really is! I am even happier she and TFL were both moving their assets even while talking about high fat/empty calorie foods. 

You are absolutely what you eat! 

If more than 50% of your food intake comes from high-fat foods, well then by golly, I have no doubt that 50% of your body will be fat! 

Bacon and sausage have way more than 50% of their calories coming from fat…even more than 70%.

So stop trying to convince yourself that these are high-protein foods!

Bacon 2
Yes, even bacon and sausage made from chicken and turkey rather than pork have way more calories coming from fat than protein.

You are so much better off eating lean turkey or chicken breast or even their embryos (mmm…eggs!)

Sorry for the graphic description LOL, but why is it politically correct to eat the skin, fat and other parts of an animal that should be disposed of (like the stuff that’s stuffed into sausage and bacon) with your eggs at breakfast, but most people will cringe at the thought of ordering a side of chicken breast with their breakfast?

Oh sure, it’s okay to eat the baby in the morning, but save the mommy for lunch or dinner! Just something to ponder!

My breakfast

Here’s what I had for breakfast this morning:

A flax pita (only 60 calories)…

Breakfast-.jpgta

2 slices of turkey breast (from the deli not the Thanksgiving table LOL)…

Breakfast--turkey

Some spinach…

Breakfast--spinach 3

And a little avocado (a little–don't go all crazy, okay?)…

Breakfast--avocado
The whole thing probably had 350 calories and less than 25% of that total came from (good) fat…avocado.

It was awesome, I have lots of energy and less than 25% (1/4) of my body weight comes from fat!! DUH!

What is a good fat? What is a bad fat?

And how do you know if a food is high in fat? 

Much more about good vs. bad fats in my next blog post. I don’t want to overwhelm you with too much info all at once. My point is, most (very) overweight people got that way by a combination of eating too much fat and by not moving their assets… Period, end of story!!

Take advice from the thin, fit 60ish lady who commented that eating bacon once in a while is “okay” while she was briskly walking on the Seminole/County trail moving her assets!

Watch for Part 2 soon!

 

My secret to being “svelt” through the holidays…and forever! My holiday challenge for you!!

This is the time of year when my clients cancel personal training sessions and my class sizes decrease drastically!

Everyone is so busy shopping (and eating) and “running” around (and eating) and entertaining family and out-of-town guests (and eating) that taking care of their own health and well-being seems to be put on hold. (Does “I’ll start again next year” sound familiar?)

Ironically people are more stressed out (and simultaneously gain more weight…DUH) between Halloween and New Year’s Eve than any other time of the year, even with all their “running” around!

Really, the best thing for YOU would be to keep up with YOUR fitness routine and keep your assets moving. 

I don’t want to stress you out even more by telling you to keep your appointments with me, so I’m going to offer an amazing tip that has changed my life and the lives of those who have listened. I’d like you to try this NOW and not as a “resolution” for next year!

I know you need some serious help!

I mean with your eating habits this holiday season! (Maybe you need the other kind of “help” too, but that’s beyond the scope of my expertise!)

I can relate to how tough the temptation can be to devour everything in sight, like a ravenous pig! You are not alone. I feel your pain. Yes, I move my assets for a living so it is much easier for me to keep my girlish figure through the holidays.

And if you read my last blog post, I offer awesome tips to keep you a calorie-burning machine so that the pumpkin pie, eggnog pancakes from IHOP and other calorie-laden treats don’t stick to your thighs, buttocks and belly like super glue.

Since I am leaner than ever since I turned forty, I realize there are certain foods I’ve learned to totally avoid–this has helped make a complete transformation in my physique. On the other end of the spectrum, I always observe that the people with the most fat eat these foods CONSTANTLY.

So I am going to give you a list of “BAD” foods that I want you to STAY AWAY from as completely as possible over the next few weeks. I will offer alternatives so you won’t feel deprived

You will see and feel such a huge difference that hopefully you will cut these foods out forever (or at least dramatically cut down on them.)

I call these “killer foods” because they are the ones that are loaded with calories and fat and offer virtually no nutritional value. And guess what: They are not starches or carbs! I’m going to let you have your cake and eat it too (literally) if you cut these foods out!

Beth’s list of 8 “killer foods”

1. Ranch dressing and sour cream (and the dips that they “live” in!)

Instead: Use non-creamy dressings such as balsamic and NEVER pour them on your food. Instead dip your FORK into the dressing first and then the food.

2. Mayonnaise-based salads

Sorry, you cannot mix tuna, egg or chicken with mayo and call it salad! Salads have to contain actual vegetables.

Look at the difference in these two foods:

Mayo-salsa 2

The entire jar of salsa on the left has just 225 calories–and 0 of them are from fat. Compare that to the mayo on the right; the jar has 1,540 calories–and 1,320 of them are from fat! And that's the LIGHT mayo!

Instead: Make your own salads with half veggies and half protein and very little light mayo mixed with plain yogurt, lemon, pepper, dill and sea salt to taste. Or just use salsa–it's great!

3. Salads marinated in oily dressing

Yes, olive oil is better than the above killer foods, but not when you dump half a bottle on the artichoke hearts. Oh my! You could be pouring on hundreds of extra calories –like the so-called healthy warm chicken salad that I ordered the other night at my favorite Italian restaurant. It was grilled chicken, mushrooms, sundried tomatoes over a bed of lettuce with about a gallon of dressing poured on top. 

No, I did not send it back, so I probably had more than 1,000 calories in just oil. In fact that meal was my inspiration to write this article!

Instead: Stay away from prepared salads dressings. Make your own with balsamic vinegar, lemon juice and spices to taste.

Here's the awesome salad I had for lunch yesterday:

Bethy's awesome salad with no fatty stuff

White-meat chicken (broiled or grilled, not fried!), steamed mushrooms, steamed broccoli, lettuce, a little barley, and salsa on top. No dressing! And it was great!

4. Cream  and oil-based sauces

Instead: Use vegetable-based sauces and chicken broth (a little white wine is ok!). Alfredo and vodka sauce are no-no’s. Replace them with tomato-based sauces like marinara or salsa. If you don’t know what’s in the sauce, ask for it on the side.

5. Cheese added to a meal that already is a fat such as a hamburger

Don’t add cheese to a sandwich or a salad (unless it’s the only thing besides the bread or veggies).

Instead: Add avocado and tomato to your sandwich or salad along with your protein. A Cobb salad is not a salad; it is a bunch of fats on a bed of water!

6. Anything fried

Just stay away from anything that has the word “fried” as part of its title!

Instead: Eat the baked stuff.

7. Gravy

I never understand why people pour fat over meats and proteins that already have fat in them. Are you kidding? 

Instead: Add horseradish, mustard and/or spice to your turkey and ham.

8. Butter

Contrary to the anti–carb stuff that’s been planted in your brain, bread is not so bad. It’s all the freakin’ fat you smear on it that’s going right to your assets!

Instead: Eat your (one piece) of bread plain, and only if it’s bread that tasted good enough to not have to be drenched in fat!

So try this little experiment beginning today…

Step 1: Put on a snug pair of pants and observe how they feel.  Immediately make a decision to eliminate those “killer foods” listed above.

Step 2: Try on the pants again right before Hanukkah or Christmas and then on New Year’s Day. I bet they won’t be any tighter and might actually be looser–especially if you continue to move your assets as well!

If you try this experiment, please share your updates by leaving a comment here!

During the holiday season, I’d rather you indulge in that ONE piece of chocolate cake than eat all that fatty crap!!  I said you can have your cake and eat it too because a piece of chocolate cake has about 300 calories but so does 3 tablespoons of olive oil, which will easily be on those prepared salads.

Which would you rather give up?

I’ll have a lot more on “killer foods” and how to easily replace them — in my upcoming book Move Your Assets!

Eat like Bethy eats and never diet again! Part 2–swaps and recipes

So is it beginning to sink in? “Cut the crap (namely the fats and the sugary stuff) not the carbs!” 

In my last post I shared with you “4 tips to eat like me…and never diet again!” You can read why carbs are not your problem; the fat and sugar are.

And you can see my before and after pix so you know this really works. I'm 45 and in the best shape I've ever been in my life–because this is how I eat 90% of the time.

Now I want to give you some of my favorite “swaps, tips, and recipes” to help you eat like me. (And you'll notice how well I use the World’s Healthiest Foods list!)

I love to have my cake and eat it too. I love my red wine and I love a Chinese buffet every so often.  That’s why 90% of the time my food choices are very healthy. And my clients who do the same are in the best shape of their lives. Not only do they look leaner, but their cholesterol and blood sugar is lowered…woo hoo!!

My 5 fav tips and swaps

1. NEVER put dressing ON your salad!

You are doing yourself an injustice if you ask for it on the side and then pour it on your salad anyway. That’s hundreds of calories.

Instead ask for dressing on the side and then take a fork-full of salad and dip your fork into your dressing before each bite. (That’s a tip from Jack LaLanne.) You’ll be amazed how much less dressing you use.

2. Hold the mayo!

Don't use mayo-based dressing or spreads (which are almost all fat) on salads or sandwiches. Instead use salsa, mustard or balsamic vinegar and roasted sesame seeds.

3. One fat and one protein per salad please!

If you have cheese on your salad, that means no bacon and no mayo-based dressing! (“Cobb” and “lettuce wedges” are not “salads”; they are just a bunch of fats and some protein lying on a bed of water!)

4. Try not to add cheese to your sandwich.

It’s more than 50% fat. You probably don’t really taste the cheese anyway. How about avocado instead? It’s much tastier! (Yes, avocado has fat but the healthy kind your body needs.)

5. Add cucumber slices, with skin, to your water and keep refilling.

It will be so refreshing and make you want to drink more water without added calories or "fake sugar!" Adding lime with cucumber is tasty, too!

And my 4 fav recipes

1. Bethy's tuna salad

If you mix tuna with mayo, can you really call it a “salad?” Half of my tuna salad is chopped onions, cukes, celery and carrots; the other half is tuna. Then I add a little light mayo, dill, lemon and whatever spices you like.

Bethy's version of tuna SALAD 001
2. Bethy's great breakfast or lunch

1 slice of whole-grain or multi-grain toast with1 sliced hard-boiled egg. Top with spinach leaves and 1 one slice of low-fat cheese. Microwave for 30 seconds. Then top with thin slices of avocado. 

It's something from every food group and packed with nutrients (very nutrient dense), but not calories!

3. Bethy's super shake

Make a “nutrient-dense” shake using a frozen sliced banana, vanilla soy milk to cover, and a teaspoon of (natural) peanut butter (not the kind with added sugar).

4. Bethy's fav wrap

Lean, white oven-roasted turkey (or any lean protein; vegetarians can substitute hummus, tofu, or slivered almonds instead)
Avocado
Spinach
Honey mustard or salsa
On a “Flat-Out” wrap

Do you notice that most of the foods in my recipes, tips, and swaps are from the World’s Healthiest Foods list?

Now, why don’t YOU share a recipe from the World’s Healthiest foods list? What can you swap for yourself and your family?

Leave your recipe in the comments and share it with the rest of us!

UPDATE: Click on comments and scroll down to read some of the recipes other FUNIQ readers are sharing–and my replies!

* * *

FUNIQ is on Facebook! Click here to be a fan!