In this episode of the Outside Health and Fitness Podcast I am so honored to have Susan Irby, also known as the Bikini Chef on the show. Susan is an Award-winning TV and Radio Host, She’s a Best-selling author, and creator of The Bikini Chef and hosts The Bikini Lifestyles Show on Talk Radio 790 KABC and she’s interviewed some of the top names in health and entertainment like Wolfgang puck, Denise Richards, rock star Gene simmons, comedian Bill Engval and many more. On today’s show Susan was kind enough to share some great tips for creating healthy meals at home even if you’re like me and you’re all thumbs in the kitchen!
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About Susan
Susan Irby is best known as "The Bikini Chef" and she hosts "The Bikini Lifestyles Show" on PBS TV and Talk Radio 790 KABC. She is also a best selling author with nine health and nutrition books available.
Susan is an amazing interviewer and has had some very notable celebrities on her show including Wolfgang Puck, Gene Simmons, Bill Engvall, Venus Williams, among others.
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How do you make "healthy food" taste good?
People have a perception that healthy food is bland and boring but it's really not true. There are things you can do to "spice it up" and help healthy food come to life and taste great. Take those old spices down from the shelf, go buy some new ones and incorporate those into your foods. Additionally, fresh herbs and citrus flavors are great ways to add to the flavor of the healthy foods you make.What else do you have in the cupboard that can help you get fit and healthy?
While you are using the spices to make your healthy food taste great why not grab those bags of refined white flour, corn meal and sugar to help with your weight resistance? Rather than eat that stuff, Susan incorporates them as weight resistance to get in a little weight training in the kitchen.
Is there help for someone who doesn't know their way around the kitchen?
Absolutely! The first step is to fight the urge to go to the fast food restaurant or select prepackaged and heavily processed food for meals. Get used to going to the refrigerator and get in the habit of "doing it yourself".
Don't put too much pressure on yourself. The worst thing that can happen is it doesn't come out good, you give it to your pets as a snack and you try again. Start with something easy like chicken breast, boneless pork chop or fish. These are easy to make and all great sources of lean protein.
For chicken or boneless pork chop:
- Preheat the oven to 375 degrees
- Cover a baking sheet (cookie sheet) with aluminum foil
- Put a little bit of Olive oil on both sides
- Add some seasoning (based on what you like such as blackened or lemon pepper) on both sides.
- Put it in the oven for about 20 minutes and you're all set.
Put together a simple salad and make your own vinaigrette to round out your healthy meal.
How to make your own healthy salad and vinaigrette.
Making your own healthy salad is easy. Many supermarkets now offer bags of mixed greens which can easily be the base for your healthy salad. Next, you'll want to blend your own healthy vinaigrette to add flavor.
To make your own vinaigrette:
- Use 2 parts balsamic vinegar to 1 and 1/2 parts olive oil
- Squeeze in some fresh lemon
- Add cracked black pepper
- Add a pinch of salt
- Whisk it together
Add the vinaigrette and toss it with your mixed greens.
Remove the pork chop or chicken from the oven and slice it up. Add it to the plate and you have a very easy, tasty and healthy meal.
Once you're comfortable you can begin making variations and adding to the salad.
Are there particular foods that you recommend staying away from, in order to eat healthy?
For the most part, stay away from breads. Susan has a bikini diet coming out that spells out in detail what her recommendations are. In general, Susan recommends fresh fruit, fresh vegetables and lean protein.
What about eating a healthy breakfast?
Breakfast can be tricky because a lot of traditional breakfast foods are loaded with carbs. There are alternatives though and fresh fruit, quinoa, greek yogurt and other healthy breakfast foods can help.
Frittata
Another excellent breakfast option is a frittata, which is like an open face omelet. A frittata is easy to make as well!
- wisk some eggs together
- add diced bell pepper
- add some pancetta
- add some diced fresh mint leaves
- add a little red or white onion
- even add some asparagus tips
Wisk all of this together and put it in the omelette pan. Just don't flip or fold it and you'll end up with a really tasty and healthy breakfast.
Avocado and Egg
Take 1/2 of an avocado, scoop out the seed and a bit of the avocado. Put in one whole egg and top it with paprika, cayenne pepper, or cumin. Bake it in the oven for about 15 minutes, take it out and enjoy it with some fresh salsa for a healthy breakfast meal.
Smoothies
Another good option for breakfast is to mix up some fresh fruit smoothies. Susan has several great recipes on her site including the very popular Kale Mock Tail!
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[wptab name='Fitness']
The Bikini Body Challenge
Susan's 30 Day Bikini Body Challenge can help jump start your weight- loss, fitness and healthy lifestyle. it starts with two days of fresh raw vegetables and then followed by the cleanse drinks with 25 days of a healthy eating plan. The bikini chef diet follows the challenge to become your new healthy way of life. It also includes workouts as well as healthy nutrition ideas.Body Weight Training
Cardio is great but body toning is also very important. Runners, cyclists and anyone doing lots of cardio still need to include some strength training and core work. Having a good balance between cardio and strength training is important.
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[wptab name='Resources']
Follow Susan at Thebikinichef.com and you'll find...
- ...her podcasts
- ...her programs
- ...kitchen exercises
- ...The Bikini Diet Plan
- ...fresh frozen meals (non GMO!) "Skinny Cuisine"
- ...Free recipes
- ...Free content and articles
Get Susan's Books
The $7.00 a Meal Pressure Cooker Cookbook -The $7 a Meal Quick and Easy Cookbook: 301 Delicious Meals You Can Make in 30 Minutes or Less
The $7 a Meal Healthy Cookbook: 301 Nutritious, Delicious Recipes That the Whole Family Will Love
The Giant $7 a Meal Cookbook: 701 Inexpensive Meals the Whole Family Will Love
Boost Your Metabolism Cookbook: Fire up Your Diet for a Fit and Firm You
The Complete Idiot's Guide Quinoa Cookbook
Pressure Cooker: 50 Essential Recipes for Today's Busy Cook
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