Tag Archives: Health

BosGuy roasts vegetables

I can’t grill vegetables because I don’t have any outdoor space, but a nice alternative to grilling is roasting veggies.  It is quick, easy and requires minimal clean up. I often roast vegetables on the weekend and leave them in the refrigerator to add to a dinner I’ll cook later in the week.

1 cup of vegetables contains approximately 250 calories

Roasting is a delicious and healthy way to consume the 2-2.5 cups of vegetables you should eat each day. The process of roasting brings out the natural sweetness, intensifies flavors and caramelizes the veggies making them really scrumptious.

roasting vegetables, cooking, healthy eatingThe good news with roasting vegetables is that it is very easy; taking about 30-minutes from start to finish. The first step is to select vegetables you would like to roast.  I typically use red onions, garlic, sweet bell peppers, carrots and mushrooms but you can use whatever you like.

Start by preheating your oven to 400 degrees Fahrenheit and chopping your vegetables into roughly equal parts / sizes.  For more delicate vegetables like the mushrooms, keep them a bit larger because they will shrink as they roast.  HINT: chopping veggies into bite sized pieces will allow them to roast more quickly.

roasting vegetables, cooking, healthy eatingOnce you have chopped the vegetables put them in a large bowl and add oil, salt and pepper plus any herbs you like (I add a dash or two of Italian seasonings).  The amount of oil and salt depends on how many vegetables you have but I try to make sure they are all coated evenly before putting them on a tray for roasting.

Before you put them in the oven to roast make sure the oven is preheated and the vegetables are spread out on a baking sheet.  Put them in the oven and let them roast for approximately 25 minutes (the longer you leave them in the oven more they will caramelize and char).  When their color has deepened and you can see they have cooked, take them out and let them cool. The vegetables can be refrigerated and warmed up through out the week as a great side dish.roasting vegetables, cooking, healthy eating

I hope you’ll give this a try – especially if you’re not a fan of eating steamed or raw vegetables. I think you’ll be surprised by how cheap it is to buy these ingredients; how easy it is too prep and cook them; and certainly how quick the clean up is.

Realm health and fitness tips from Kyle

The 4 Promises: It is the start of the New Year and while the gyms may be overflowing with those who have made resolutions I want to encourage you to consider making these four promises:

  1. I will spend at least 4 hours in the gym every week.
  2. I will eat whole foods and have only ONE cheat day a week.
  3. I will drink 8 cups of water a day.
  4. I will get 7-8 hours of sleep a night.

Print this off and post it at your desk, on your refrigerator and set it up as a daily reminder on your phone or work calendar so you are reminded of these promises. Better yet, have your significant other or good friend join you so you can encourage each other and best of luck to you this year.

Kyle at Realm FitnessKyle is a nationally certified personal trainer, certified nutritionist, and lifestyle motivator out of Los Angeles, CA. He has been training for 5 years and has experience working with top-tier celebrity and executive clientele. When he’s not in the gym, Kyle is reading philosophy or writing poetry.

Realm health and fitness tips from Kyle

realm health and fitness tips from kyleCarbs, Fats and Proteins:  Your easy guide to reaching your New Years’ resolutions of losing weight

Carbs from breads, pastas, grains, etc…  If you are trying to lose fat you may want to consider cutting back on these types of foods so they only comprise 10% – 20% of your overall diet.  It is best to eat carbohydrate dense foods after an intense workout.

Fats from eggs, meats, nuts, avocados, beef, fish etc…  This should comprise 20%-40% of your intake and can be eaten through out the day as part of each meal you consume.

Proteins from chicken, beef, fish, pork, yogurt, cheese etc..  These should also be a part of every meal and a good rule of thumb for portion control is to have 2 palm sized portions.

In short, always eat sensibly and ensure you have a protein, a healthy fat, and variety of vegetables with every meal.  This combined with exercise will help you lose weight and be healthy.  

Kyle at Realm FitnessKyle is a nationally certified personal trainer, certified nutritionist, and lifestyle motivator out of Los Angeles, CA. He has been training for 5 years and has experience working with top-tier celebrity and executive clientele. When he’s not in the gym, Kyle is reading philosophy or writing poetry.

Realm health and fitness tips from Kyle

Holiday “Tabata” challenge:  It is the time of year when we start to over indulge on a regular basis with holiday parties and feasts week after week.  Try this workout before your next big holiday dinner.  This will ensure that whatever you are eating (hopefully it is healthy) is actually being used to repair and make your body strong- not being stored as fat.

Here is your pre-holiday feast workout challenge!  It is quick and can even be done from home for those of you who may be traveling – so no excuses.Realm health and fitness tips from Kyle

20 consecutive air squats then rest for 10 seconds.  Repeat for 8 sets / rounds.  It may not sound like much but unless you are a marathon runner this will not only make you tired but it will also make your body use the carbohydrates that you might be consuming with your friends or family later that day.

Kyle at Realm FitnessKyle is a nationally certified personal trainer, certified nutritionist, and lifestyle motivator out of Los Angeles, CA. He has been training for 5 years and has experience working with top-tier celebrity and executive clientele. When he’s not in the gym, Kyle is reading philosophy or writing poetry.

How healthy is your state

United Health Foundation, America ObesityLast week USA Today published an article based on the findings of the United Health Foundation, the American Public Health Association and Partnership for Prevention.  These groups publish the longest-running state-by-state analysis of our nation’s health.  The good news is MA came in third and most of the states in the Northeast are among the healthiest.  The bad news is the obesity rate is on the rise virtually everywhere, increasing from 27.6% to 29.4% of adults.

Obesity is a leading contributor to death – more than doubling over the last 25 – and it is closely tied to chronic, costly diseases including diabetes and high blood pressure. It seems to me the best way for us to lower our healthcare costs over the long run is to get away from prescribing pills and start demanding patients get active; mandating 30-60 minutes of supervised activity from personal trainers and nutritionists 4-5 times per week but that common sense approach which has more cost up front isn’t likely to happen anytime soon.

See where your state ranks in this annual study.

United Health Foundation. Obesity America

Click on image to enlarge

Note Washington, D.C. was not ranked.  Read the article in USA Today, here.

BosGuy takes the Nerium challenge

NeriumChristmas came a bit early this year – My Mom signed Sergio and I up to receive a few months of this “age-defying” skin cream called Nerium.  I have to admit I’m not much of a product guy, but last month my Aunt asked me try it for free for one week so I did. I was surprised by the results, but after the free trial ran out I didn’t think much about it until it showed up at my door this week.  Apparently my Mom loves Nerium too and after hearing me comment how surprised I was by its affects she signed us up to receive it for a few months (Thanks Mom!).

I just snapped this photo and aside from thinking my two-day scruff is pathetic and I look a bit tired, this is an accurate depiction of my complexion.  Let’s see if I can stick to the nightly regimen of washing my face and applying the night cream.  I’ll post another photo in a couple weeks to see if there are any visible changes.

If you are struggling with what to buy for that guy / gal who already has everything maybe this is a good option too.  Nobody I know would be upset for offering them a chance to have younger looking skin. If you’re intrigued you can check it out here:  Margie Silva: Nerium.

Realm health and fitness tips from Kyle

Hot cocoaAs the days get colder, we have more layers of clothing between the world and our naked bodies. This means that we are more apt to pack away the pounds of fat where no one can see them – OUR BELLIES. Here is a simple, 4 ingredient,  hot chocolate recipe the will help you fight the hard battle against the freezing weather.

Start by boiling 1 cup of milk (I use whole milk).  Mix in 2 rounded tsp of cocoa powder and 1 tbs of sweetener (I prefer stevia or honey) and 1/2 tsp of vanilla extract.  If you want to stay extra warm and have fresh breath, add a shot of peppermint schnapps.

Kyle at Realm FitnessKyle is a nationally certified personal trainer, certified nutritionist, and lifestyle motivator out of Los Angeles, CA. He has been training for 5 years and has experience working with top-tier celebrity and executive clientele. When he’s not in the gym, Kyle is reading philosophy or writing poetry.