DAVID KIRSCH IN A NEW YORK MINUTE

Frittata with Broccoli Rabe, Sun-Dried Tomatoes, and Parmesan

Fri, 13 Jan 2012 16:07:00 GMT

Picture yourself in Tuscany at dawn while you eat this Italian-inspired breakfast treat.

What You Need:

Nonfat vegetable cooking spray
8 ounces broccoli rabe, washed, trimmed, and cut into 1-inch pieces
1 medium garlic clove, minced or pressed through garlic press
11 egg whites
1 whole egg
1/8 teaspoon red pepper flakes
3 ounces oil-packed sun-dried tomatoes, drained and chopped coarse
1/4 cup fat-free milk (or water)
Salt
Pepper
3 ounces freshly grated Parmigiano-Reggiano

How to Make it:

Coat a medium nonstick skillet with cooking spray. Sauté the broccoli rabe until tender. Add the garlic and sauté 2 to 3 minutes. Set aside. In a large bowl, whisk together the egg whites, whole egg, red pepper flakes, tomato, and milk (or water). Mix in the salt and pepper to taste. Pour the egg mixture into the skillet with the broccoli and garlic, cover, and cook 10 minutes, until the top is set. Sprinkle the grated cheese on top. Preheat the broiler. Place the skillet under the broiler for 3 minutes, until the frittata is golden brown.

Makes 6 servings.

Per serving: 151 calories, 16 g protein, 7 g carbohydrate, 7 g fat, 3 g saturated fat, 1 g fiber, 2 g sugar

Skinny Fat or Fit and Healthy? by David Kirsch

Mon, 24 Oct 2011 21:21:00 GMT

You got that right Jezebel!

“Weight alone is not an indicator of health, and women put way too much emphasis on it under the guise of "getting fit” –

Starting with my book Sound Mind Sound Body and following through with both the Ultimate New York Body Plan and theUltimate New York Diet, I have always said that one’s level of fitness/healthfulness should not be measured by the scale. If you want to quantify your fitness level, measure your body fat. Too often I hear from women how excited they are about suddenly feeling skinny – an unhealthy and negative word– and fabulous, only to see them and realize they are “skinny fat”. Fitting into a size zero pair of jeans should not be the ultimate goal! Do you feel cardiovascularly fit? Can you take a power walk without becoming breathless? Do you have more overall energy throughout the day? Do you feel emotionally and spiritually healthy? If the answer is yes, and you happen to also fit into those sexy jeans, then more power to you!

David Kirsch on how to get started on a fitness program

Tue, 20 Sep 2011 22:19:00 GMT

I often get asked how I get motivated to start working out or stay on track? It’s a great question.

How do I stick to a healthy diet every day?

Wed, 07 Sep 2011 19:04:00 GMT

As a foodie and a chef, I’m practically allergic to boring health food. That’s why I make sure to mix up wholesome mainstays for myself and my twins. A huge mistake I see dieters making is eating the same bland meal every day. If you don’t keep it interesting, you are never going to stick to it. Healthy living is for the long haul, so make it something you can stick with.

Spice it up! I love adding salsa, hot sauce, cayenne pepper, Dijon mustard and crushed red pepper to my recipes for more flavor. The spicier the dish, the more fat you burn. I’m always adding spices like these to simple meals such as egg white omelettes, frittatas and soups.

A few of my favorite (and best-selling!) recipes include my Turkey Chili and Turkey Meatballs with Spaghetti Squash. You can download my recipes here.

David Kirsch on getting in jeans shape...

Tue, 06 Sep 2011 20:24:00 GMT

I always say, skip the daily weigh-in and use your jeans to judge your fitness level. With fall around the corner, you’ll want to pay extra attention to your thighs, butt, hamstrings and belly to make sure you look slim and sexy in your cool-weather-wear.

Your best bet? Moves from my Abs & Arms book like the Stability Ball Handoff, Oblique Crunches and Forward & Side Planks. Nothing is worse than a muffin top hanging over your waistband so start from the top down when you are trying to get in jeans shape.

For “window” thighs and a perky butt, try moves like the Sumo Lunge, Reverse Crossover Lunge and Single Leg Deadlift, all found in my Butt Book. For the Sumo Lunge and Reverse Crossover Lunge use a 6-10 lb medicine ball. For Single Leg Deadlifts, use one 5-15 lb dumbbell.

Combine the leg and abs moves for a mini express workout, doing 15-20 reps of each. Repeat the circuit 2-3 times.

David Kirsch's daily workout tips for staying injury-free

Fri, 19 Aug 2011 17:38:00 GMT

Daily workouts can put a lot of stress on the body. To avoid injury and maximize your results, be sure to feed your muscles the right nutrients. My protein shake offers a serious energy boost before or after a workout—mocha is my favorite! I also recommend my Muscle Restore after intense sweat sessions. It encourages muscle growth and aids in recovery.

Prevent muscle strains and pain by changing up your workout on a daily basis. I exercise five times a week, usually with a focus on chest and back the first day, legs and abs the second day and shoulders and arms the third day.

Don’t forget, soreness isn’t an excuse to skip exercise. Push through it or you will never increase your strength and endurance. Moving through soreness can also help to decrease discomfort. Let’s face it, nothing feels better than post-workout fatigue!

On-The-Go Wellness Tips from David Kirsch

Mon, 15 Aug 2011 16:47:00 GMT

I am always on-the-go and I know the importance of thinking ahead. I always carry around healthy snacks like an apple, almonds or a KIRSCHBAR™ so there is always a healthy choice in reach. I also always start my day with a hearty, healthy meal. A bowl of steel-cut oats or a KIRSCHBAR™ is a great start. Combine this with my Vitamin/Mineral Super Juice to give you energy that will sustain you all day.

When it comes to exercise, you need to make it a priority. Find 15-30 minutes before your crazy day starts to get in a workout. Condense your workout and pick key parts to focus on. Try circuit training with push-ups, crunches and squat jumps to work multiple body parts at once while getting your heart rate up. Or try one of my 30-minute express workouts in the 7-Day Prescription DVD. These workouts pack an hour’s worth of exercise into an intensive 30-minute session to target trouble spots in half the time.

David Kirsch shares his Healthy Summer Recipes with SELF Magazine

Fri, 12 Aug 2011 19:19:00 GMT

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Healthy Living: a lasting commitment to being your best self – David Kirsch

Wed, 10 Aug 2011 18:18:00 GMT

Last week the New York Times Styles Section ran an article about celebrities as diet plan spokespersons. Where I think weight loss programs can be helpful to people trying to lose weight; I think they miss the mark.

Having been in the fitness/wellness industry for over twenty years, I have helped transform many men and women. It has never been just about losing weight and inches, but also learning how to make positive lifestyle changes that help maintain your results – Sound Mind Sound Body©. My approach has always focused on both nutrition and exercise. More specifically, I have always found the key to a successful life transformation is in integrating Mind and Body. For a weight loss plan to be effective, one needs to know not only how to take the pounds off, but how to maintain their results. By striking a balance of smart eating and exercise, my clients are able to achieve their goals and transform their lives for the long haul.

David Kirsch on toning up without bulking up

Tue, 09 Aug 2011 01:24:00 GMT

Many of my female clients shy away from weight training because they’re worried about adding bulk. While the female body actually struggles to develop large muscles, I calm my clients’ concerns by prescribing light weights and high reps. For the guys I train, and even for myself, achieving a toned, sculpted body, doesn’t require ‘heavy lifting.’

The quickest route to toned, sculpted, sexy muscles is circuit training, a method that reduces rest time in between each set to boost calorie burning potential. I like to use a combination of the medicine ball, stability ball and resistance tubing along with free weights so no muscle is left behind.

When it comes to toning legs, choose wisely. If your quads are already prominent, avoid traditional squats. Instead try a wide-stance squat or a plie squat. Again, skip heavy weights and keep repetitions high. Rely on your body weight for resistance or a very light set of hand weights.

For David's top circuit training workouts, check out the Ultimate New York Body Plan workout

David Kirsch on breaking a weight loss plateau

Mon, 01 Aug 2011 18:15:00 GMT

We’ve all experienced the initial thrill of seeing the number on the scale drop, but it’s often followed by a long frustrating stint in the same spot. When you find yourself reaching a plateau, don’t get discouraged. Simply take a look at your fitness and nutrition routine, change it up and break out of that rut. It’s easy with my insider tips:

1. Vary your workout. Increase both the duration and intensity of your cardiovascular exercise. If you are doing 30 minutes on the elliptical machine, make it 45 minutes. If you are at level 3, go to 5. If you’ve been hitting the quick start button or manual, switch to the fat burner or interval program. These simple changes help to banish boredom, burn calories and ultimately drop pounds.

2. Review your regimen. If you find yourself doing the same routine, with the same weight and number of repetitions every workout your body is going to stay the same as well. It needs to be challenged and stimulated. Think about the areas of the body that you are presently ignoring and add in new exercises to target your trouble spots.

3. Try one of my boot camp style workouts – 45 minutes of heart pumping, body shaping exercises that combine upper and lower body exercises performed as a giant circuit (one exercise after the other without respite).

4. Change your choice of cardio. Try introducing the stair climber, versa climber, or my absolute favorite – the rowing machine and set new goals each week. Start with 500 meters on the rowing machine to get the feel and proper form and increase by 250 meters every week. If you don't have access to machines, jumping rope is a great way to torch calories fast.

5. Evaluate your eats. Not all calories are created equal. When you examine a nutrition label, don’t just check the calorie count, look at the fat, sodium and sugar content as well. Ask yourself how many ingredients you can recognize and pronounce? Although it is difficult, try to consume real food and not overly processed foods.

David Kirsch on the new McDonald’s Happy Meal

Tue, 26 Jul 2011 18:24:00 GMT

Kudos to McDonald’s for finally acknowledging our national dilemma with childhood obesity.

The “makeover” of their “Happy Meal” is taking steps in the right direction but not going far enough.

The addition of the apple is great but maintaining the fat-laden burger and fries — that’s 14g fat and 4g saturated fat -- and sugar-filled soda, is not getting at the heart of the issue.

Why not look to leaner sources of protein such as chicken, turkey and fish. And, what about a healthy vegetarian option? Now this would be revolutionary.

DAVID KIRSCH’S HEALTHY BBQ

Fri, 24 Jun 2011 17:14:00 GMT

Your annual July 4th BBQ is one of the most festive and food filled events of the year, but your patriotic party is no excuse for losing sight of your fitness goals. You’ve worked hard for your bikini body; don’t let it go to waste.

This 4th of July, ditch fat-laden hot dogs, hamburgers, and hot wings and grill up a bounty of delicious healthy fare instead. Swapping traditional BBQ staples for my signature recipes can save you a staggering 969 calories and 84 grams of fat.

Click here to view my top picks for nutritious and satisfying BBQ recipes you can enjoy without paying the price.

David Kirsch on Healthy Travel

Fri, 24 Jun 2011 17:17:00 GMT

If you’re anything like me, gearing up for a big getaway means working out, eating right and slimming down. We all want to look our best on vacation, but there’s nothing like a new setting to derail weeks of hard work. This summer, don’t lose the bikini body before you even hit the beach. Make healthy choices and still have fun with my five easy stay-slim vacation tips.

Pack smart: Staying active is as easy as bringing sneakers. Whether you’re off to a beachside resort or a European city, there are endless ways to fit in your daily exercise if you have the right footwear. By squeezing in just 30 minutes of movement each day, you can maintain your weight and not lose sight of your goals.

Prep for the plane: Long lines, travel delays and the stress of flying make you more susceptible to indulging. Instead of opting for not-so-healthy airport food, bring healthy snacks in your carry-on bag. Think almonds, crudite and my David Kirsch KIRSCHBAR.

Hit the shops: As soon as you arrive at the hotel, stock the mini-fridge. I scour local markets for fresh produce and load up for the whole week. Having healthy snacks on-hand will prevent you from splurging during the meals out, or even worse, ordering room service.

Work the room: No time to hit the hotel gym? Get a mini workout in your room. Try push-ups with your feet on the bed and reverse scissor crunches on the floor for a quick toning boost.

Do your research: Have a plan in place for dining out. Before you even enter a restaurant, know what you’ll order. That way there are no slips. But remember, it’s ok to indulge in moderation. Do you think I skip pasta when I’m in Italy? No way! You only live once and shouldn’t have to deny yourself. Just don’t overdo it.

This is to all the fathers out there.

Tue, 14 Jun 2011 22:31:00 GMT

As a single father of twenty-two month old twin girls, I celebrate my second Father's Day and remind you all to cherish every moment you have with your children. They are our greatest treasures.

In good health -

David Kirsch