Cali Mashers Recipe
May 7, 2013
Last night I was cooking dinner for the family and took a picture to share on Facebook, and I received quite few responses asking for the recipe for my Cauliflower mashers – also known as Cali Mashers.
All the ingredients are from Trader Joe’s grocery store – I find this is an easy store to shop at, has great prices, and good produce, fruits and veggies.
This simple recipe can be cooked and prepared in under 10 minutes – now how about that for a fun healthy side dish, that even the kiddos will like?!
Cali Mashers
Ingredients:
1 Bag of Organic Cauliflower
3 Tablespoons Spinach Kale Greek Yogurt Dip
1 Tablespoon of Goat cheese
Pepper to taste
Steam the cauliflower in the microwave for 3.5 minutes, then let cool for 1-2 minutes. Pour the cauliflower into a mixing bowl. With a fork, chop up the cauliflower into tiny bits. Add 3 Tablespoons of the Spinach Kale Greek Yogurt dip, goat cheese and pepper to taste. Mix well.
Serve immediately. May need to warm up for another 30 seconds or so before serving as the dip and cheese are cold and you want to serve this dish hot.
For a complete meal, I also prepared a grilled teriyaki chicken and steamed brocoli with Italian seasonings, like shown in the picture above. I enjoy preparing a wide variety of meals that are quick and healthy.
Enjoy this healthy and nutritious side dish. Let me know how you and the family liked it by leaving a comment and recommending this Blog post to your friends! Thank you! 
**For more training routines you can check out my fitness and inspiration book, “Fast and Fierce Fitness Made Fabulously FUN!” This is a twelve week program, complete with exercise descriptions, photos of each movement, motivational guidelines, tracking system, progressions for each level of fitness, weekly upgrades on fitness programs, and most of all, FUN creative workouts that leave you more energized, looking great, and feeling fantastic!!! Or if you would like a more specialized program to specifically meet your NUTRITION needs and goals be sure to check out my online nutrition.
Interview with B-House Photography
May 7, 2013
I had the pleasure of shooting with B-House photography for the cover of the September 2012 Fitness X Magazine. What a pleasure and terrific experience it was. It was also my first cover shoot since having my son just seven months earlier, so needless to say, I still had a few of my own insecurities, but those were quickly put to rest with B-House’s professionalism and his techniques he used to “get the shot”.
Nonetheless, we were able to capture not only a winning cover shot but also several shots used throughout my articles featured in the magazine. There was an article I wrote on post natal training with your baby as well as an article that highlighted my accomplishments as a professional athlete, fitness expert, and my greatest chapter, being a new mom.
Here are some questions that I asked B-House so you can get to know him as well.
1. How long and what got you interested in photography?
2. How would you classify your style and uniqueness as a photographer?
If I had to choose one word it would be tasteful. Whether I’m shooting landscapes, sports, military, vintage, portrait, or fitness I always want to show respect to my subject(s) and the audience who will view my images in a way that is tasteful and respectful manner to both. This is especially important when working with female models. Secondarily, when the opportunity allows, I enjoy creativity.
3. What areas are your specialty?
My enjoyment of photography and life and pulled me in many different fields. I started in landscape and always enjoy it though now that I’m living again in the big city I don’t do as much. My favorites to shoot are: military, sports (especially college football), health and fitness, as well as vintage (early 1940′s styles). I actually also shoot weddings, theatre, concert, and dance (mostly swing) plus I love photographing my wife and our four kids.
4. Have you have a favorite location shoot?
As for location, it depends on the genre. For sports – the Coliseum, for landscapes – the Yosemite Valley, for vintage – the Cicada Club in LA, and for health and fitness – Newport Beach.
5. What would you like to see happen in the next 5 years with your photography business?
7. Can you share one of your secrets of how you get such great pictures from your subjects?
8. Where can people find out more about you? Websites, social media, etc?
9. What thoughts would you like to leave our readers with?
Like all art, photography is very subjective. My suggestion is to find someone whose style you really like and try to shoot with them if possible or someone with a similar style. Also, some photos can open doors and while closing others. Know which doors you want to go through and model accordingly. Last, remember that once shots are on the internet and downloadable, they’ll always be there somewhere so choose wisely what you post or allow your photographer to post and which magazines you allow to publish your photos.
**For more training routines you can check out my fitness and inspiration book, “Fast and Fierce Fitness Made Fabulously FUN!” This is a twelve week program, complete with exercise descriptions, photos of each movement, motivational guidelines, tracking system, progressions for each level of fitness, weekly upgrades on fitness programs, and most of all, FUN creative workouts that leave you more energized, looking great, and feeling fantastic!!! Or if you would like a more specialized program to specifically meet your NUTRITION needs and goals be sure to check out my online nutrition.
Ellie Activewear 20% Savings!
March 9, 2013
I am so excited to officially announce that I am an Ambassador for Ellie Activewear. We just joined forces last month and I am ecstatic to be working with such an amazing crew, company and clothing line.
You have to check out the fitness wear clothing from Ellie.com. They present a unique package in that you can pick any 2 pieces for only $49.95/mo. Yes, you can pick from long tank tops, sports bras, dance pants bottoms, capri, and tights. They have the perfect outfit for whatever your activities are. If you are into yoga, hard core cardio, pilates, weight training, outdoor exercising, bootcamp, or you just want to look good before during and after your workout, this line will work for you!
Check out the bright colors, fun styles and the best part is the high quality fabric they use. Not only does the fabric wash and wear well, but the products are also MADE IN THE USA! They are not made in China or some other mass produced country.
By clicking on the picture or the link HERE you can save 20% off your first order. There are new items every month, and you can cancel at any time. It is super easy to set up – all you do is click on the link, take the Style quiz, and then check out the recommendations or chose what you like. You can cancel at any time, and yes, it is easy to cancel. And you can pick back up in a month or two quite simply.
I look forward to seeing you in your new Ellie.com outfit. Be sure to share with me on Facebook.com/LauraMakFitness too!! I can’t wait to hear from you!!
*For more training routines you can check out my fitness and inspiration book, “Fast and Fierce Fitness Made Fabulously FUN!” This is a twelve week program, complete with exercise descriptions, photos of each movement, motivational guidelines, tracking system, progressions for each level of fitness, weekly upgrades on fitness programs, and most of all, FUN creative workouts that leave you more energized, looking great, and feeling fantastic!!! Or if you would like a more specialized program to specifically meet your NUTRITION needs and goals be sure to check out my online nutrition. Find out how you can be part of the 90 Day Transformation.
Discipline and Decisions
November 28, 2012
This time of year with all the Halloween treats, followed by holiday goodies, then feasting at parties until the end of the year, no wonder most people start their New Year’s resolutions after all of the hoopla has passed. It can take an extraordinary amount of discipline to stay focused on healthy eating and exercise during this time. With smart decisions and choices you really can enjoy the holidays to the fullest without repercussions. Not to worry if this seems too unbelievable. I have come up with three suggestions that can help you enjoy this time of year, without it destroying your waistline.
First, let’s talk about discipline. What is it? It is really just the postponing of gratifications and choosing to feel greater, later. Which is perfect for this time of year, you want to feel good going into the New Year, so there are a few steps to take in the meantime.
If you think about it, athletes do this all the time. They have to sacrifice during practice, for the winning outcome of the game. I don’t think a football player likes to do all those wind sprints, crazy drills, and two-a-days during pre season, but if he doesn’t will he be in better condition and out run his opponent? A fitness/figure competitor has to not only training but also dieting for about 12 weeks before a competition, sure a bite of chocolate or something not included specifically on their diet program, may not hurt the athlete, but what if it is the difference between first and second place?
It is really up to you to decide what type of physical discipline you chose to use this season. Here are three strategies I decide to use during this season of temptation.
- Game plan – Go into a party/event with a game plan in mind so you have something to focus on. You may find yourself at a party that has your very favorite desert. Enjoy a small piece of it, but then be sure to have other more healthy options like veggies, sparkling water with lime, or distract yourself with engaging conversation.
- Activity – A great way to overcome a food focus at a party is to distract yourself with another activity. It can be a simple game like, how many new people can you talk to, how many (sincere) compliments can you give out to other guests, or count how many smiles you get in return when you smile at someone else. The point is to create other options to focus on instead of just thinking about the food you are not eating.
- Priorities – If your real game plan is to maintain or even lose weight during the holidays, then that should be your priority. It is not to say you cannot enjoy any of the goodies the entire season, but prioritize which events you may indulge in with a drink, a sweet, or a treat. Decide one or two events of the season then stick to your priorities, of healthy eating during the other parties you attend. You can be the trendy health leader this season, and maybe even inspire someone else.
These are three easy to follow and incorporate strategies to use during your holiday season. Remember, the reality is, you really aren’t going to die if you don’t get to eat two or three pieces of pie, cake, or whatever your craving calls for this season. It may look especially good since you are trying not to have it. But remember if you plan for allowing yourself those few moments to enjoy and savor the food, then you won’t be dying for it the entire season. By using discipline and smart decisions, you can survive the holidays with enjoyment and you will be ready to go into the New Year feeling GREAT!!
**For more training routines you can check out my fitness and inspiration book, “Fast and Fierce Fitness Made Fabulously FUN!” This is a twelve week program, complete with exercise descriptions, photos of each movement, motivational guidelines, tracking system, progressions for each level of fitness, weekly upgrades on fitness programs, and most of all, FUN creative workouts that leave you more energized, looking great, and feeling fantastic!!! Or if you would like a more specialized program to specifically meet your NUTRITION needs and goals be sure to check out my online nutrition. Find out how you can be part of the 90 Day Transformation.
Exercise Is Good Medicine for People Living with HIV
July 17, 2012
In recent years, researchers have found that for people living with HIV, exercise can enhance
their quality of life and reduce the side effects of their medications. The various forms of
exercise have different advantages, but all contribute to improved overall physical and mental
health. Below is a look at how exercise benefits people living with HIV as well as important
considerations in its use.
Improved Cholesterol
HIV treatments increase bad low-density lipoprotein cholesterol to dangerous levels in many
patients, but exercise goes a long way toward reducing low-density lipoprotein and raising
good high-density lipoprotein, or good cholesterol. Studies have shown that weight training and
aerobic exercise both improve cholesterol in people living with HIV. For best results, one should
get at least half an hour of aerobic exercise three times a week.
Better Blood Sugar
People living with HIV who are being treated with antiretroviral drugs frequently suffer from side
effects such as insulin resistance and high blood sugar, which can lead to diabetes over time.
Protease inhibitors have also been shown to cause diabetes in people living with HIV. By getting
regular exercise, through either aerobic or resistance training, one can drastically reduce their
blood sugar problems related to their treatments.
Reduced Lipodystrophy
Several HIV drugs cause a condition called lipodystrophy, which involves changes in bodyfat
distribution, such as an accumulation of fat around the midsection. Exercise regimens have
been shown to combat this problem by causing loss of fat from the midsection as well as muscle
gains in the same areas.
More Benefits
Regular exercise is known to contribute to better mood and attitude, which are both connected
to immune health. Exercise, particularly of the weight-bearing variety, can also enhance bone
density, which is reduced in many HIV patients. Regular exercise can also promote healthier
digestion, which is essential to nutrient absorption and immune support. Finally, daily exercise
contributes to deep, restorative sleep, which is crucial for better immune functioning.
Special Considerations
Anybody new to exercise should stick to aerobics to acclimate their bodies to heavy physical
activity before beginning strength training. Fast walking, running, swimming and other exercises
are excellent choices for aerobic fitness, but individuals who prefer to exercise at home
can invest in a dependable elliptical or treadmill. Gyms are options for strength training, but
individuals with particularly weak immune systems may want to avoid dirty gyms and instead
buy some home gym equipment and work out at home.
In HIV, as in many other diseases, exercise offers people an invaluable source of energy and
self-esteem and can even contribute to better health. One should, however, watch for worsening
of symptoms in response to exercise; during flare-ups, it is best to forgo exercise in favor of
rest. People living with HIV should also be sure to speak with a doctor before beginning a new
exercise regimen to make sure it is safe for them to engage in strenuous physical activity.
Source: http://aids.gov/hiv-aids-basics/staying-healthy-with-hiv-aids/taking-care-of-yourself/
exercise/
Jim Rollince is a member of the creating writing department of Gym Source, a seller of home
gym and training equipment including treadmills, ellipticals, bikes, arc trainers and more–
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