Interviewing Olympic Superstars!

A few weeks ago at NBC, I had the incredible opportunity to meet some of the inspiring, passionate athletes on Team USA and chat with them about their Olympic journeys. Of course, in addition to asking about their accomplishments and future plans, I wanted to know ALL about what they’ve been eating to fuel up for the London Games!

Fencer Tim Morehouse, who won the silver medal in men’s saber at the Beijing Olympics, told me about the complete overhaul he gave his diet after his 2008 victory. He realized then that even though he was an elite athlete, he wasn't very fit. At 220 pounds, he felt low energy and out of shape and decided to pay more attention to how he was fueling his body. Tim says he was a “typical New York guy” who didn’t have the time or desire to cook, so he often ordered pizza or takeout for a quick, easy meal…and fell prey to bad choices. To turn things around, he recruited Bistro MD, a meal delivery system that replenishes his fridge with ready-to-eat, convenient options every week. Tim eats three balanced meals a day, and then fills in with healthy snacks like Sabra hummus with veggies and Isopure chocolate protein shakes to ensure he’s getting enough calories and nutrients to fuel his five-hour-a-day training sessions. He now maintains a fit, lean weight of 205 pounds and feels on top of his game. I’ll be cheering hard for Tim when he goes for gold later this month!

I also had the pleasure of meeting Heather Mitts, two-time Olympic gold medalist and talented defender for the U.S. women’s Olympic soccer team. I was so impressed by Heather’s healthy eating habits. She loves to cook and prepares her own delicious, organic meals whenever she has access to a kitchen. (Her stellar diet is benefiting her body inside and out  – she’s drop-dead gorgeous!) Heather told me that lately she’s been obsessed with baked sweet potatoes, and even shared her personal recipe with me. Give these a try!

Heather Mitts’ “Gold Medal” Baked Sweet Potatoes

Dice up sweet potatoes into cubes. Soak them briefly in water. Foil a baking pan and apply a small amount of olive oil. Place cut sweet potatoes on sheet. Sprinkle salt, pepper, cinnamon and paprika or spice of choice. Bake at 350 degrees for 30 to 40 mins. Easy, healthy and delicious. 

I hope you’ll join me in wishing all of the outstanding Olympians strength, courage, and confidence as they head into this year’s Games!

And read on for more inside info on what Team USA athletes are eating to prepare for competition and perform at their peak!

"The Joy Fit Club" Book Party!

I had sooo much fun celebrating the success of the Joy Fit Club book with my TODAY family this week. What a special night! From the hosts and producers to my fellow correspondents, I am so grateful to have these incredible, supportive people in my life. My family members, friends, and colleagues also came out to help me celebrate. Special thanks to Jim Bell, executive producer of the TODAY show, for hosting the fabulous party, and Megan Kopf, PR extraordinaire, for helping to plan the event and including so many special touches. The event was held at the gorgeous Eventi Hotel in Manhattan, and the rain held off, so we were able to take the entire fiesta outdoors onto the stunning veranda.

My Joy Fit sisters, Kathie Lee and Hoda, were in attendance, so of course we had to serve a signature cocktail…. Introducing the JOY FIT-TINI! It's just 130 calories and incredibly light and refreshing. I bet this slimming drink will become your new summer favorite.

 JOY FIT-TINI

1.5 ounces gin (may substitute vodka)

3 ounces ruby red or pink grapefruit juice

2 ounces club soda

Lime wedge

Pour the gin, grapefruit juice, and club soda in a glass over ice and stir. Squeeze the lime wedge into the drink.

Meet Cari, A Joy Fit Superstar Who Lost 144 Pounds!

I'm excited to introduce a very special guest blogger, Cari Hartman. Cari is one of the weight loss superstars featured in my new book, The Joy Fit Club: Cookbook, Diet Plan & Inspiration. Cari's determination, courage, and passion for health are a tremendous inspiration to me personally, and I'm proud to call her a friend. If you're struggling with your own weight or health issues, I know you'll find comfort and hope in her story and amazing transformation. ~ Joy

In March of 2005 I had hit an extremely low point in my life and knew something had to change. I was extremely heavy, and unhappy with life in general. After a lifetime of failing at every diet known to man, and a wake up call when going to the doctor, I knew I had to try something different and I refused to have gastric bypass.

Cari, before and after her 144 pound weight loss!

So, not knowing what to do, or how to do it, I simply started to make very very small changes to what I ate and I joined a gym. I figured if I just moved my body in some way, shape, or form and did it slowly, so it became part of my life, that I might be able to stick with it. I did nothing drastic with food. I couldn't feel like I was missing out on something. I just wanted to change SLOWLY. So, I started packing a lunch a couple days a week instead of eating out daily. I told myself I'd lose 10 pounds so that I didn't feel overwhelmed by a huge number. When I dropped the first 10 I said, "OK, I can do this," so I'd set another goal of 10 more. These small changes and small goals that were achievable allowed me to finally believe in myself and the power to change.

I came out of my shell at the gym, started doing more and hired a trainer. She introduced me to weightlifting. I found that I really enjoyed eating healthier and exercising for the first time in my life. After close to three years, I had gotten rid of 125 pounds and felt amazing. I did a lot of research online about how to eat and cook healthily along the way and starting cutting out more and more processed foods. There are very few processed things I consume now, but I still have a handful of things I keep around.

In the past four years I have I have dropped another 20 pounds, so I'm down a total of roughly 144 pounds since March of 2005. I've never gone up (aside from "normal" female fluctuations and a few holiday pounds here and there). "All things in moderation"...I truly believe this. It's the only thing that works for me. No diets, no pills, no magic potions, just eating smart most of the time and moving my body. I know  that life is 100% about choices and that it's perfectly fine to indulge in baked goods from time to time. "Make them treats, not staples," I say. 

When I was asked to be a part of the Joy Fit Club book project, I was thrilled beyond words. Being able to share my story, and help inspire people to make simple, small changes that can and will add up to a completely different life, has been something I've looked forward to. When the book arrived at my house, I sat down and started reading the stories. I felt such a kinship with the others inside. I always felt "different" than everyone else growing up, but here inside the cover of this amazing book were people who were just like me. I cry when I read a story because I know that I am not alone, there is something I can identify with in all of the stories. I know that people reading will also draw strength from all within.

I want to "pay it forward" so to speak. Knowing that for most of the 31 years prior to my lifestyle change, I was unhappy and always felt like a failure, I look forward with great excitement to reminding people that if you believe in yourself, and the power of change, that it can and will be done! 

The biggest piece of advice I can give to anyone who is starting out on a journey to a lifestyle change is that, first and foremost, you absolutely must believe in yourself. If you don't believe that you can do it, you won't. Don't set goals that are so huge that you feel unsuccessful. Most people who have battled weight problems for a lifetime have never felt successful...ever. If you need to lose 100 pounds, focus on losing 10 first. And when you hit that 10, celebrate it, for you have finally SUCCEEDED at hitting a goal. Go for another 10, YOU CAN do it! Learn to love yourself and to make your health and your needs a priority. This is not a hobby, it's life. Learn to incorporate it daily. Lastly, remind yourself, "Life is for living, not for dying, that's why I don't D-I-ET, I LIVE it!"

Here's to health, happiness, and learning to live!

Cari

What the Heck Are You Eating?

I am so excited to introduce my brand new YouTube series, What the Heck Are You Eating? Join me as I embark on a myth-busting mission to uncover what’s really in America’s favorite foods, and trust me, you won’t believe what you’re going to hear!  I’ll share everything from startling stats (hot dogs are 80% fat—yikes!) to fun facts (who knew that a unique duo of antioxidants in egg yolks promotes sharp vision?).  

At the end of every clip, I’ll give you my bottom line on the featured food: TWO THUMBS UP or PROCEED WITH CAUTION.

Check out the first few episodes below…and make sure to subscribe to my YouTube channel for updates on future videos. I’ll be dishing on coconut water, coffee, gluten, agave, artificial sweeteners and much, much more in the weeks to come!

What The Heck is Really in a Hot Dog?

The Great Egg Debate: Yolks or No Yolks?

Chocolate: Health Food or Diet Disaster?

Sugar's Scary Side Effects

A Popular Breakfast that Packs on the Pounds

4 Simple Steps to a Healthier YOU!

You don’t need to completely overhaul your eating and fitness habits to improve your health. Focus on these four smart, manageable, and effective goals to get fit without upending your daily routine.

1. Start the day with a protein-rich breakfast.

Research shows that starting your day with a high-protein breakfast curbs your appetite at later meals, helps you stay alert and energized throughout the morning, and keeps blood sugars on an even keel. To reap these benefits, incorporate a protein-rich food at breakfast every day. Best bets include nonfat yogurt, eggs (try my 2-Minute Egg Souffle), reduced-fat cheese, turkey sausage, lean bacon (turkey or Canadian), or nuts (or nut butter).

2. Walk for 30 minutes every day.

Daily exercise helps you burn calories and shed pounds faster. It also keeps you in the right mindset to stick with a healthy lifestyle and enhances your overall health.  Walking is a total feel-good and my preferred form of aerobic exercise because it’s low-impact (easy on your joints), doesn’t require any special equipment (just a comfortable pair of sneakers), and can be done almost anywhere. If you can’t commit to 30 straight minutes of walking, break it up into three 10-minute spurts and space them throughout the day. If you prefer, you can swap out the walking for 30 minutes of any cardio activity, such as biking, jogging, using an exercise machine, or completing a half-hour fitness DVD.

3. Incorporate produce with each and every meal.

Produce is high in volume and low in calories, so it fills you up without filling you out. Plus, vegetables and fruit shower your body with vitamins, minerals, antioxidants and fiber—ingredients that promote health and fight off disease. 

4. Learn to make 3 SIMPLE, healthy, and delicious dinner meals in under 20 minutes.  

These will be your go-to recipes for days when you’re short on time, so you won’t lose all resolve and grab unhealthy fast food or pizza. Some quick and easy ideas include: turkey burgers with frozen green beans, teriyaki grilled chicken with broccoli, frozen shrimp and vegetable stir fry, grilled or broiled fish with sautéed spinach, and an egg white omelet or frittata with vegetables and reduced-fat cheese. Then, make sure you have the ingredients for at least two of these meals on hand in your fridge, freezer, and cupboards at all times. On nights when you’re feeling stressed and exhausted, you’ll always have these quick suppers to fall back on, and you can still put something healthy and homemade on the table.

My Heart-Healthy Checklist for 2012

February is American Heart Month! To kick things off, I’m sharing a season-by-season checklist that will help keep your ticker in tip-top shape.

WINTER

GET COOKING…

• Enjoy cozy, warm, heart-healthy comfort foods like hearty lentil soup and turkey-bean chili. These lean vegetarian proteins are terrific substitutes for fatty meats like marbled beef and pork.
• A few mornings each week, breakfast on oatmeal sprinkled with toasted, chopped nuts. Oats are rich in cholesterol-lowering soluble fiber and nuts provide a shot of heart-healthy unsaturated fats.
• In cold winter months, roasting is a great way to prepare low-fat, heart-healthy proteins: skinless chicken and Cornish game hens, pork tenderloin, even whole fish.

GET MOVING…

• If freezing, snowy weather has you stuck inside, pick up a few good exercise DVDs to do right in your living room. For more variety (or to save a few bucks), check to see if your library has a fitness DVD collection available for borrowing.
• If you live in the southern part of the country, take advantage of the cooler winter months to get outdoors and walk or jog in comfortable temperatures.
• While watching your favorite primetime shows, get up off the couch and do activities like marching in place, crunches and jumping jacks during commercial breaks. Regular exercise is key to a strong, healthy heart…so squeeze it in whenever you can!

SPRING

GET COOKING… The earth is thawing and fresh,vibrant produce is starting to make its way to supermarket shelves. Stock up on the growing season’s “early bloomers” to nourish your heart. Enjoy roasted asparagus, or steam whole artichokes (artichoke hearts are LOADED with fiber). Use tender leafy greens in salad or sauté them with garlic in olive oil for a quick side dish. Go out of your way to try seasonal treats like fresh fava beans and English peas; both have a high amount of soluble fiber, which helps flush plaque out of arteries. Also take advantage of baby “new potatoes”–like the big guys, they’re rich in blood pressure-lowering potassium. GET MOVING… After being cooped up all winter, now’s your chance to get outdoors and breathe in some fresh air. Go for hikes, bike rides, and daily walks. Find a community handball or tennis court, and a few partners to play with! It’s the perfect time to start gardening. Plant a full-fledged plot with a bounty of vegetables, or get your feet wet by growing a small herb garden. Use the fresh herbs you harvest to add plenty of flavor to recipes while cutting back on salt. Farmer’s markets are starting up for the season, so start hitting them up on weekends, and continue visiting throughout the summer and fall. Look into joining a CSA (Community Supported Agriculture). You’ll get a basket of farm-fresh produce every week during the spring and summer months. Nothing gives you more incentive to “eat your veggies” than receiving a weekly box of gorgeous, local vegetables…especially since you put the money up in advance!

SUMMER

GET COOKING…

• Eat plenty of juicy, hydrating, antioxidant-rich produce—especially fiber-rich berries and potassium-rich melon.
• Satisfy a sweet tooth with refreshing frozen grapes and bananas.
• Learn a "Heart-Smart Smoothie" recipe for a frothy, cool, guilt-free treat. Try my popular Berry-Banana Blend.
• Ditch sugary beverages and guzzle naturally-flavored seltzer (or sparkling water) and unsweetened iced tea or coffee. Also try my simple recipe for all-natural, unsweetened lemonade. Just squeeze the juice of one lemon into a glass of refreshing ice water and stir.
• Stock your kitchen with inexpensive summer “bumper crops” like zucchini, summer squash, eggplant, and tomatoes. They’re terrific steamed, grilled, or raw in fresh, crisp salads.

GET MOVING…

• Take advantage of the gorgeous weather and motivating sunshine by moving your workout outdoors whenever possible. Walking is always a terrific option, but you can also vary things up by going swimming and canoeing, golfing with friends, or joining a summer softball league.
• If you’re planning a vacation, seek out an active or adventure-style trip and spend some of your time off hiking, biking, swimming, surfing, or participating in water sports (and of course there’s always beach walking!).
• Too much stress taxes your heart, so take advantage of a more relaxed work schedule this time of year to fit in more R&R. Read a few easy “beach books,” take in a few gorgeous sunsets, and plan fun get-togethers with friends and family.

FALL

GET COOKING…

• Get your fill of the heart-healthy harvest! Add fresh pumpkin to hearty soups and stews, and nibble on pumpkin seeds, which contain “good fats.” Go out of your way to eat plenty of apples, pears, and sweet potatoes—all three deliver a nice amount of soluble fiber, which helps to lower LDL (“bad”) cholesterol levels.
• Sip green tea on cool autumn evenings. This potent brew is rich in beneficial compounds that help keep your blood vessels flexible and healthy and promote good blood flow.
• Snack on a handful of warm, toasted nuts, including seasonal favorites like pecans and walnuts. Their winning combo of heart-healthy fat and fiber spells good news for arteries.

GET MOVING…

• Make the most of the last few months of decent weather if you live in the north. Plan outdoor fall activities with family and friends: go apple and pumpkin picking or “take a walk” inside a giant corn maze.
• Keep your lawn and your figure looking sharp by raking your leaves on weekends. You’ll get your blood pumping and burn up to 300 calories in one hour of leaf wrangling!
• Train for a fall 5K to help you stay committed to your workouts.

Join the Today Show 25,000 Pound Weight Loss Challenge!

If you’re following my Today Show 25,000 Pound Weight Loss Challenge, or just looking for a dynamite program to help you jumpstart your weight loss this January, this menu plan is the perfect guide. I've done all the work for you: these meals are designed with the right mix of lean proteins, high-quality carbs, and healthy fats to give you fast, effective results. Simply choose one breakfast, one lunch, one snack, and one dinner per day (feel free to mix and match in any way you like).

Be sure to check back regularly. I’ll be updating my blog throughout the month with more menu options to keep things fresh and prevent diet boredom.

BREAKFAST OPTIONS

• Egg Scramble: Whisk together 1 whole egg with 3 egg whites. In a medium skillet coated with oil spray, sauté unlimited mushrooms, spinach, and/or chopped tomato over medium heat until soft. Add the eggs and ¼ cup shredded reduced-fat cheese, and scramble until fully cooked. Season with preferred herbs and seasonings.
• Greek Yogurt and Fruit: Enjoy 1 (6oz) container nonfat Greek yogurt (plain or flavored) with 1 piece fruit (apple, banana, orange, grapefruit or pear).
• Protein Smoothie: In a blender, combine ¾ cup milk (skim, soy, or almond), half a banana, ½ cup frozen mixed berries, 1 scoop vanilla whey protein powder, and 3-5 ice cubes. Blend until smooth and frothy.
• Vegetable Frittata Muffins: Enjoy two Vegetable Frittata Muffins with 1 piece fruit (apple, banana, orange, grapefruit or pear).
• Breakfast BLT: Layer a whole-grain English muffin with 2-3 slices lean Canadian or turkey bacon, lettuce, tomato, and 1-2 teaspoons low-fat mayo (or Dijon mustard).
• Breakfast Burrito: Enjoy 1 Bean and Cheese Breakfast Burrito (feel free to add chopped tomato, onion, spicy salsa or any other vegetables you like).

LUNCH OPTIONS

• Power Salad: Top a large bed of salad greens with 5-6 ounces lean protein (chicken, turkey, salmon, shrimp, or tofu), 1/2 cup beans (black, pinto, kidney, chickpeas, etc.), and unlimited non-starchy veggies (carrots, cucumbers, peppers, onions, tomatoes, mushrooms, broccoli, etc.). Dress with 2 tablespoons low-cal vinaigrette (40 cals or less per 2 tablespoons) or 1 teaspoon olive oil and unlimited vinegar or fresh lemon.
• Open-Faced Turkey Sandwich: Top 1 slice whole grain bread with 4 ounces sliced turkey, lettuce, tomato, onion, and mustard or 1-2 teaspoons low-fat mayo. Enjoy with choice of fruit (1 apple, 1 orange, or 1 cup purple grapes) and unlimited baby carrots or crunchy bell pepper strips on the side.
• Hearty Soup:  Serve 2 cups hearty soup such as lentil, black bean, or minestrone (if using canned soup, choose a low-sodium variety with 350 cals or less per 2 cups) with unlimited baby carrots on the side.
• Curried Chicken Salad: Prepare 1 serving Curried Chicken Salad with Sweet Green Peas. Serve over a bed of unlimited salad greens dressed with 1 teaspoon olive oil and unlimited vinegar or fresh lemon. (*May substitute baked/steamed tofu for the chicken.)
• Beans and Rice: Combine 1 cup cooked brown rice, 1/2 cup black beans (rinsed & drained if from can), 1/4 cup salsa, and a few tablespoons water in microwave-safe bowl. Microwave until hot.
• Egg Salad with English Muffin: Spread 1 serving Parm and Pepper Egg White Salad over 1 toasted whole wheat English muffin. Enjoy with  your choice of fruit: 1/2 grapefruit, 1 orange, or 3/4 cup fresh or frozen berries.

AFTERNOON SNACK OPTIONS

• ¾  cup nonfat or low-fat cottage cheese with unlimited cherry tomatoes or bell pepper strips
• ¼  cup whole nuts (almonds, cashews, walnuts, etc.) or ½ cup pistachio nuts in the shell
• 2 cups edamame in the pod
• 1 (6-ounce) container nonfat Greek yogurt (plain or flavored)

DINNER OPTIONS

Start dinner each night with either 2 cups Skinny Veggie Soup or a large vegetable salad. For the salad option, top a bed of lettuce with any non-starchy vegetables (such as carrots, cucumbers, peppers, onions, tomatoes, mushrooms, and broccoli) and dress with 2 tablespoons low-cal vinaigrette (40 cals or less per 2 tablespoons) or 1 teaspoon olive oil and unlimited vinegar or fresh lemon.

• Grilled Chicken Parmesan with Broccoli: Enjoy 1 serving Grilled Chicken Parmesan with unlimited steamed broccoli or green beans
• Shrimp-Vegetable Stir Fry: Coat a skillet with oil spray and heat over medium-high heat. Stir fry unlimited non-starchy vegetables (onions, peppers, mushrooms, carrots, snow peas, water chestnuts, etc.) until tender-crisp. Add 6 ounces shelled *shrimp and sauté until just cooked, about 2 minutes. Drizzle with 1-2 tablespoons low-sodium teriyaki sauce. (*May substitute chicken or tofu for shrimp.)
• Fish with Salsa and Veggies: Top 6 ounces grilled/baked/broiled fish (cod, halibut, haddock, sole, tilapia, etc.) with ¼ cup salsa. Enjoy with side of unlimited steamed or roasted asparagus, green beans, or Brussels sprouts.
• Balsamic Chicken: Enjoy 1 serving Balsamic Chicken with unlimited steamed or roasted cauliflower or broccoli.
• Veggie or Turkey Burger: Enjoy 1 veggie burger (any brand 200 cals or less) or Spinach Turkey Burger with 1.5 cups Cauliflower Mashed "Potatoes" (may substitute unlimited steamed or roasted cauliflower, broccoli, carrots, or green beans for mashed cauliflower).
• Vegetable Frittata: Enjoy 2 servings Red Pepper, Chard and Feta Frittata.
• NEW! Slim-Style Eggplant Parmesan: Enjoy 4 slices Roasted Eggplant Parmesan with unlimited steamed green beans or broccoli.

If you’re looking for a more comprehensive weight loss plan, consider joining my online program. As a member, you’ll have access to daily menus, hundreds of delicious recipes, exercise plans, helpful trackers, as well as support from a personal coach and online community—all the tools you need to start the year off with a bang!

Here's to a happy, healthy 2012!
Best,
Joy