Gina Aliotti gives some tips on choosing healthy meat and what her favorite type of meat is. Do you have a rule of thumb you follow for picking out meat? Share it in the comments field.

 

G’S TIP OF THE WEEK
Not all red meat is created equal. There are definitely ways to enjoy beef without all the fat. Go for lean and extra lean cuts. These would include round steaks, strip, tenderloin and top sirloin. Look for steaks with the least amount of visible fat (the white marbling). Select grass fed over corn fed and look for “select” rather than “prime”, as prime is fattier and higher in unhealthy saturated fats. Looking for another low fat option… My favorite is Bison (aka Buffalo) which is very low in fat but high in protein. For a 3 oz serving it only has 2 grams of fat!

Have a great day!

Gina Aliotti
Nutrition, Fitness & Lifestyle Consultant
www.ginaaliotti.com
F www.facebook.com/GinaAliotti
T www.twitter.com/GinaAliotti

Gina Aliotti has a tip for you as we head into the weekend. Check out what she has to say in this installment of G’s Tip of the Week.

Weekend Wisdom with Gina Aliotti
Headed out to a restaurant this weekend? Before you head out the door, it is always smart to check out the restaurant’s website and view their menu and nutritional information. It is important to have an idea of what it is you will be ordering so when you arrive, starving, you don’t find yourself choosing something completely off your nutritional plan. Not only is proper planning important, to stay on track, but you would be shocked to find out that the salad you thought was a “healthy choice” was actually higher in calories than the pasta dish you wanted but decided against! Before you head out to eat, be sure to check the menu and save yourself on calories and confusion! Have a great weekend!

Thank you, as always!! Enjoy your weekend!!

Gina Aliotti
Nutrition, Fitness & Lifestyle Consultant
www.ginaaliotti.com
F www.facebook.com/GinaAliotti
T www.twitter.com/GinaAliotti

Gina Aliotti has assembled her top five tips for staying healthy while traveling for a contest. Gina knows because she did it for a number of years as one of the top IFBB Figure Pros. Check it out.

This week is designated to all those competing this weekend or anytime in the future.

Here are my Top 5 Contest Travel Tips:
1 – Pre-cook, pre-measure, wrap and freeze your lean protein to ensure they stay fresh and cold!
2 – If flying, be sure to carry on your essentials with you on the plan. (suit, heels, or anything you need to step on stage)
3 – If flying, be conscious of passengers and chose a “less smelly” protein option, if possible. (tip: slightly broiling your fish not only adds for great texture but takes away most of the smell)
4 – Beware, you cannot bring a jar of nut butter with you on the plane. You must check it since it is considered a liquid! The last thing you want is to throw away your nut butter so be sure to check it!
5 – Forgot your nuts… don’t think you can pick up a pack of nuts from the airplane or airport to replace yours! They are most likely loaded with sodium and not going to replace your no sodium kind!

Good luck to everyone competing at the USA’s and all other future shows!!

Gina Aliotti
Nutrition, Fitness & Lifestyle Consultant
www.ginaaliotti.com
www.gfitactivewear.com

Gina Aliotti shares her tip of the week and this weekend she tackles the top of organic foods.

We hear so much about organic and whether or not to buy organic. Unfortunately, non-organic fruits and vegetables are grown with potentially toxic chemicals, including pesticides, herbicides and chemical fertilizers. Those chemical residues remain not only on the skin of the fruit, but also can be absorbed into the inner flesh. Even low levels of pesticide consumed, over time, can be problematic. I am sure with the amount of veggies that we eat, it is not all that practical to eat all organic but there are definitely some types of fruits and vegetables that are more contaminated and should be bought organic. Spend the money and save your health when purchasing the following fruits and veggies: apples, bell peppers, celery, strawberries, kale, lettuce, collar greens, spinach, peaches, pears, cherries, grapes and cucumbers. Where you can save your money and opt out of organic are those fruits and veggies with a lower pesticide level such as: onions, avocados, pineapple, mango, kiwi, cabbage, eggplant, watermelon, broccoli, tomatoes and sweet potatoes. It may not be realistic to buy all organic but try to be aware of the pesticide levels in fruits and veggies and buy wisely!

Gina Aliotti-Silva
Nutrition, Fitness & Lifestyle Consultant
www.ginaaliotti.com
www.gfitactivewear.com

Gina continues to show the avocado some love. This time she discusses avocado oil. Check it out.

Last week was all about the avocado and this week it is all about the oil. Avocado oil is a healthy alternative to vegetable oils. It is rich in monounsaturated fats just like olive oil and it is stable at high heat, which makes it great for cooking. It adds delicious flavor to sautes but also also makes a great base for salad dressings. High in beta-carotene, Vitamin E, and lutein and with such a delicious flavor, pick up some avocado oil and add it to your favorite dishes.

Try my favorite Avocado Vinaigrette Salad Dressing

Ingredients:
• 2 tablespoons chopped cilantro
• 1 teaspoon ground cumin
• pepper to taste
• juice of one whole lime
• 1/2 cup Avocado Oil

Mix all together and drizzle over salad.

Gina Aliotti-Silva
Nutrition, Fitness & Lifestyle Consultant
www.ginaaliotti.com

Gina Aliotti has a helpful tip this week for all you avocado lovers. Check it out!

It’s that time of year again, March through September is avocado season! This rich and wonderful monounsaturated fatty acid has so many powerful benefits, including being associated with lower cardiovascular disease and encompassing so many vitamins, including potassium, Vitamin E, B-vitamins, folic acid and fiber. This delicious fruit can be added to your favorite salads or even eaten by themselves! Try adding them to your protein shake or smoothie for a touch of fat and added creaminess.

Tip: To speed up the process of ripening an avocado, place it in a bag with some other ripe fruit. To slow down the process, place it in the refrigerator.

Gina Aliotti-Silva
Nutrition, Fitness & Lifestyle Consultant
www.ginaaliotti.com

Gina Aliotti has some helpful tips to help keep a hardbody while still celebrating Cinco de Mayo. Check out G’s Top Ten List and enjoy the day!

G’s Top 10 Cinco de Mayo Tips:
1. Go for corn tortillas over flour.
2. If you are indulging in alcoholic beverages, stay away from mixed drinks. Opt for a skinny Margarita. (lime, tequila, Cointreau and a touch of triple sec)
3. Avoid the chips of death and if you just can’t, opt for corn chips or better yet flax!
4. Go for black beans over re-fried!
5. Watch the cheese. If you must have cheese, go light or go home!
6. Don’t go crazy with the guacamole. Yes, avocados are a great fat and so good for you but a little goes a long way!
7. Salsa, pile it on! This is a completely Gina approved food and can be added to any dish and better yet, makes a great salad dressing!
8. Go grilled and not fried.
9. Absolutely stay away from Cerveza, aka beer!
10. A great super healthy appetizer to tide you over for your meal is civiche or shrip cocktail.

Enjoy and Happy Cinco de Mayo!

Gina Aliotti-Silva
Nutrition, Fitness & Lifestyle Consultant
www.ginaaliotti.com
www.gfitactivewear.com

Gina has a new tip of the week for all you hardbody peeps. This time she hits on cocoa. I haven’t tried coccoa on my eggwhites before. Has she lost her mind? Guess I’ll have to try it and see. Check it!

 

Crazy for Cocoa?
Need a little chocolate fix without a calorie fix? Just a touch of Cocoa powder satisfies that fix and makes anything go down…. With less than 15 calories, 2 grams of fiber, and a strong antioxidant, 1 tbsp of unsweetened cocoa powder is a perfect little treat! Add a tbsp to your bowl of oatmeal, protein shakes, protein pancakes or even in your egg whites for an extra touch of chocolate yumminess! A little bit goes a long way, try it today! It is the small tricks of the trade that keep us on track and moving forward!

Gina Aliotti-Silva
Nutrition, Fitness & Lifestyle Consultant
www.ginaaliotti.com

Gina Aliotti recently ran a marathon and she’s sharing ten things she learned from the experience. Any one else run a marathon?

1. You can bring anything you want with you to the starting line because a sweat bus is available to take all your unnecessary belongings back to the finish line for you! I was wondering what people were doing with their duffel bags!!

2. At mile 7, things were easy. At mile 13 things got harder. At mile 16 you start to question yourself. From mile 16.25-25 you want to quit. From mile 25-26.2 you regain your high and discover energy you thought you never had.

3. You can do ANYTHING you set your mind to but you must take the initial steps!

4. When you think your legs wont move, just move them because they WILL!

5. When your body has had enough, it is time to dig into your mental strength and find it within you to just keep going. Mind over matter.

6. You can run an entire marathon wearing a jacket and without an ipod!!

7. One foot in front of the other WILL take you to the finish line!

8. Gatorade, sliced bananas, oranges can be ingested while you are running!

9. It is possible to finish your first marathon in under 4 hours!

10. After 4 hours of running and 3,000 calories later, Pizza and wine had never tasted better!

 

Gina Aliotti-Silva
Nutrition, Fitness & Lifestyle Consultant
www.ginaaliotti.com

IFBB Pro Gina Aliotti is back with a tip of the week. This time she gets crack’n on whole eggs.

The whole egg isn’t so bad, no Yolk! We all love our egg whites but don’t forget about the yolk! The “high cholesterol” food has been shown to not be so bad after all. Studies have shown that the consumption of cholesterol is less of a concern to raise cholesterol than saturated fat. With all the added benefits of vitamins and minerals (A, E, D, B-12, zinc, and calcium to name a few), essential omega 3 and 6 fats, high amounts of protein, you can’t go wrong with adding a little color to your white. Of course, everything in moderation! Go for adding a whole egg to your daily intake and gain all the benefits that a whole egg has to offer!

Gina Aliotti-Silva
Nutrition, Fitness & Lifestyle Consultant
www.ginaaliotti.com

IFBB Figure Champion, Gina Aliotti has a tip of the week reminding everyone the importance of doing core exercises. This round she provides some helpful tips on “the plank” exercise.

As you are looking to streamline and tone your midsection?

Of course you are, Spring is here and summer are right around the corner! Along with proper cardio and nutrition, don’t forget about proper core exercises. Try good ‘ol Planks to target your abdominasl, glutes and shoulders, while building essential core stability. This exercise may seem simple but be sure you are doing it with proper form to get the most our of your hold.

• Start by lying face down and flat on the floor, get into the top of a push up position but holding yourself up with your forearms.
• Engage your abs by drawing your belly button in and squeeze your glutes during the entire exercise.
• Hold yourself at the top only as long as you can hold good form. Be sure not to arch your lower back or round your shoulders.
•  Start with a few seconds and then work your way up to 1-3 minute holds.

Switch up your typical abdominal crunches with plank holds and feel the burn!

Have a great day!

Gina Aliotti-Silva
Nutrition, Fitness & Lifestyle Consultant
www.ginaaliotti.com

Gina Aliotti suggests using Apple Cider Vinegar. Check out why.

Opt for Apple Cider Vinegar as your Vinegar of choice! Known as the mother of all vinegars and with so many beneficial health properties, you can’t go wrong. To name a few, apple cider vinegar is loaded with potassium, enzymes, good bacteria, lowers blood sugar levels, balances your ph levels and speeds up metabolism, helping you burn unwanted fat! Use apple cider vinegar in your daily nutritional program by adding it to salads or even placing a tablespoon or two in your water with a touch of lemon.

G’s favorite Apple Cider Water
- Water
- 1-2 tablespoons apple cider vinegar
- Juice of 1 whole lemon
- 1-2 packets stevia

Sip on this throughout the day and reap all the benefits!

Gina Aliotti-Silva
Nutrition, Fitness & Lifestyle Consultant
www.ginaaliotti.com

Gina Aliotti urges people to ditch the chips and go for roasted seaweed. Say whaaaaat? yup.

On the road or maybe just looking for that perfect snack food? When you get the munchies or crave something salty and crunchy (we all do), don’t even think about going for those triangles of death ie. chips, consider trying Seaweed snacks. Now offered at Trader Joes and several local grocery stores, these pre-cut seaweed squares are perfect to satisfy that craving without all the fat and calories. I have always been a Nori (seaweed) lover, making my famous cabbage wraps, as seen in my DVD, but now they offer the prepackaged snack versions that are great for on the go!! With 60 calories, 4 grams of fat and the added bonus of vitamin C, A and iron, it is a perfect healthy $0.99 snack! If you’ve never tried roasted seaweed, give it a try. Dieting or not, it is worth the minuscule calories while satisfying that craving!!!

Gina Aliotti-Silva
Nutrition, Fitness & Lifestyle Consultant
www.ginaaliotti.com
www.gfitactivewear.com

I caught up with Gina over the weekend at the LA Fit Expo where she was in attendance for the NPC Ironman Naturally. Gina’s client ended up winning the overall figure title. Nice work both of you! Gina tells me she focusing on her online business and personal training. When asked if she would return to the stage this year she didn’t say no but didn’t say yes. My guess is we will not see Gina on the stage in 2011. I asked her if she was retired and she said, “No, I’m definitely not retired just focusing on life away from the stage right now.”

Check out her G-Tip of the Week.

Oatmeal, oh yes a main staple in our healthy diets! A great source of many vitamins and nutrients, lowers cholesterol, high in fiber, and just all around delicious! How do you prepare your oats? If you can’t get enough oatmeal, double your serving without doubling your calories by adding 2-3x the amount of water and slow cooking your oats. By simply adding more water and cooking your oats in a crock-pot or over stove top, on low, for a long period of time, you will get 2-3 times the volume without any added calories! Prep your oatmeal the night before and you will be thanking yourself the next day!

Check out more on Gina and get some healthy tips on web site GinaAliotti.net. Tell her you saw her Blog on Hardbody.

Gina’s back with another Top 10 Italian Insights. The IFBB Figure Pro visited Italy and compiled a few lists. Check out her fourth chapter of Gina’s Italian Insights.

G’s Top 10 Italian Insights Part 4

1. Meals last at least 2 hours long!
2. The only salad dressing is Oil and Vinegar and most likely salt! Other salad dressings are not offered.
3. Italians don’t wear deodorant!
4. Gelaterias are like Starbucks in the U.S.
5. If you want to turn on your air conditioning in your hotel you must call the front desk and ask them to turn it on for you!
6. It is way to easy to spend a disgusting amount of money in Italy since the dollar is weaker than the Euro.
7. Don’t order a Bloody Mary expecting the same type of Bloody Mary you get in the States! They are NOT the same and I don’t recommend them!
8. Walking in Italy is their only form of exercise!
9. Never pack any valuables in your checked luggage because you can’t trust anyone these days and will come home with items missing!!
10. Don’t touch fruit or veggies unless you are planning on purchasing them!

Check out more on Gina and get some healthy tips on web site GinaAliotti.net. Tell her you saw her Blog on Hardbody.

Gina’s back with another Top 10 Italian Insights. The IFBB Figure Pro recently visited Italy and compiled a few lists we’ll be sharing over the next few weeks. Check out the third installment of Gina’s Italian Insights.

G’s Top 10 Italian Insights Part 3

1. You have to pay for water at restaurants (acqua minerale/frizzante or aqua naturale) but you can fill up on free water from the water flowing randomly in fountains throughout the city!
2. There is history behind every building, church, street sign, walkway, hotel, and it is never ending!
3. Italian men do not think twice about riding on a scooter together and sitting close!
4. Italian house wine is just as good if not better than expensive bottles!
5. There are a million different ways to say Hello in Italian (Ciao, Pronto, Salve, and so many more…)
6. No matter what you say or how you say anything in Italian, even if you are fluent, YOU ARE WRONG!
7. There is no such thing as Fettuccini Alfredo in Italy!
8. They don’t serve spoons with their pasta like they do in the states.
9. You don’t order appetizers and then your meal later, you order every entrée you are going to have for the meal all at once, except for dessert! If you as them to serve your appetizers first and then take your order they look at you like you are crazy!
10. Pasta or Pizza is just a first course not considered your meal!

Check out more on Gina and get some healthy tips on web site GinaAliotti.net. Tell her you saw her Blog on Hardbody.

Gina’s back with another Top 10 Italian Insights. The IFBB Figure Pro recently visited Italy and compiled a few lists we’ll be sharing over the next few weeks.

As a side note, there has been some chatter about Gina returning to the stage in the new “Women’s Physique” division. You can put those rumors to bed, G tells me she has no desire to put on more muscle and has been focused on more cardio and “downsizing” from her early Figure days. We’ll have to wait and see if she returns to the competitive stage in 2011.

G’s Top 10 Italian Insights Part 2

1. Italians serve wine with every meal and look at you funny if you order just water!
2. Energy is expensive in Italy and they actually get it from France. You often have to pay an extra fee on top of your hotel room rate!
3. Most restaurants have a “cover fee” just for eating there! Yes, just like a club here in the US but a restaurant!!
4. Our blow dryers do not work in Italy! They require too much energy and you will blow the fuse!
5. You better learn to drive a scooter because scooters are the “thing to have” in Europe!
6. When ordering a pizza, any toppings you think you are getting, think again… Italians skimp on pizza toppings!
7. Garlic is hard to come by! Believe it or not, there was not much garlic and Americans use way more than the Italians!
8. Everyone Smokes!!!
9. Italians Hang Dry their clothes, back to the issue of expensive energy!
10. The tomatoes and the mozzarella cheese are incredibly fresh and probably the best I have ever had!

No, Gina didn’t pick up smoking during her trip. You can pick up healthy tips and more on her web site GinaAliotti.net. Tell her you saw her Blog on Hardbody.

Gina Aliotti recently visited Italy and while traveling G compiled a list of things she observed. Check out the first in the series of Italian Insights.

Gina’s Top Things learned in Italy.

PART ONE:
1. Never throw your train ticket away until you get back to your hotel room! You often need your ticket to get you out of the train station or else you pay a fine!!
2. Soccer is their life!
3. Grilled Veggies = Soaked in Olive Oil
4. The Mediterranean Sea is SO salty
5. You must request an Americano without Milk otherwise an Americano is closer to a latte!
6. There is NO such thing as a Venti Coffee/Americano, you may as well ask for a coffee in a shot glass!
7. Italians don’t want you to try to speak their language and will tell you “English Please”!
8. Don’t over drink water because bathrooms are hard to come by and when you do you better have Euros on you because you often must pay to use the toilet!
9. Italians eat dinner super late!! 8:00 is typical and that is even early!
10. There is no such thing as lanes or a speed limit!

Check back for more Italian Insights next week. Check out Gina’s web site for healthy tips and more.

IFBB Figure Pro Gina Aliotti shares a great reminder for those of you competing not only this weekend but also in future shows.

Time to shine! The NPC Nationals are here again! Leads me towards a more competitive tip of the week. Remember, the stage is the icing on the cake and it was the journey to the stage that makes you a winner! Do not compare yourself to anyone else! We all have our own journeys, accomplishments and personal goals. Remember that this is a competition against nobody but yourself! If you know you did everything in your power to bring the best package you possibly could, that is what matters! Be in the moment, have fun and just do your thing!!

Best of luck to all the NPC Nationals’ competitors! I wish you all the best!!!

xoxo
Gina Aliotti

IFBB Figure Pro Gina Aliotti is jet-setting for the new few weeks and she has a helpful tip on what to pack when traveling. Here’s a look at what G’s packing with her.

Lots of travel is underway over the next few weeks… Don’t forget your staples! Headed out of the country myself and not even International travel is going to stop me from being well prepared. A different country doesn’t mean a different mindset! No matter where you are traveling, always bring your essential core foods: oats, protein powders, almonds, healthy bars, homemade protein pancakes, favorite sweetener (Stevia) and some veggies to munch on! With your staples you well prepared to take on your travels!!

Have a great week!

Gina Aliotti-Silva
Nutrition, Fitness & Lifestyle Consultant
www.ginaaliotti.com

This week Gina has a tip related to every (well most) competitor’s favorite “approved” food… Peanut Butter.

Are you a nut butter lover… aren’t we all!!?? Choosing between almond butter and peanut butter, opt for the almond butter as it is alkaline and has six times the calcium, three times the amount of Vitamin E and twice the iron of peanut butter. Regardless of which you eat, always be sure to always by the Natural version which should contain nothing but ground up nuts and often salt.

Gina Aliotti-Silva
Nutrition, Fitness & Lifestyle Consultant
www.ginaaliotti.com

On a side note. I agree with Gina on the natural nuts. My favorite all natural brand is Justin’s Nut Butter out of Boulder, Colorado. They have super convienent travel packs that work great for competitors and they won’t be taken away from you while traveling.

IFBB Figure Pro Gina Aliotti tackles the bloat.

Trying to figure out the reason for your constant bloat… What is going on?? With all the fibrous foods and high protein intakes, this is a common issue. You’ve tried everything from taking digestive enzymes, minimizing protein shakes, upping your water, changing your sources of nutrients, etc.  but nothing is working….!? Why don’t you slow down and chew?! Always being on the go can cause you to eat your foods too fast. Remember to enjoy your meals and slow down so your body can properly breakdown your food. Remember, food digestion all begins with in your mouth with the enzyme Amalyse. For better absorption and to reduce constant bloating, slow down and chew.

Gina Aliotti
Nutrition, Fitness & Lifestyle Consultant
www.ginaaliotti.com
www.gfitactivewear.com

Gina Aliotti’s Tip of the Week includes nuke’n your eggs. Keep an eye on them so they don’t explode in the wave.

In a hurry and don’t have time to pan fry your eggs? Did you know that you can simply use a microwave safe bowl or mug and toss them in the microwave!? Don’t forget your non-stick spray and your favorite spices and it is as easy as pressing “start”.

Tip: Timing is everything. On your first attempt, be sure to watch closely and stop the microwave just as your eggs start to rise. You may need to stop, stir, and continue cooking for a few seconds. Doesn’t get much easier than that!! No excuses!

Gina Aliotti-Silva
Nutrition, Fitness & Lifestyle Consultant
www.ginaaliotti.com

Gina Aliotti shares a tip regarding dressing up your salad.

Salad dressing can easily significantly increase the calories and fats of your “healthy salad”. Be sure to always ask for your dressing on the side. Lightly drizzle dressing over your salad or dip each bite gently into the dressing. For store bought versions, simply dilute the dressing with 1/2 part water to dressing. You can then add a bit more dressing without all the calories and fat!

Recipe of the day: G’s Light Tomato Vinaigrette
• 1 cup Cup Fresh Tomatoes
• 1/4 Cup EVOO
• 1 tbsp fresh garlic
• 2 tbsp fresh basil
• 1/4 cup water
• 1 tsp black pepper
• 3 Tbsp. balsamic vinegar.

Blend & Enjoy!

Gina Aliotti-Silva
www.GinaAliotti.net

Gina Aliotti reminds us that you don’t need to spend hours in the gym to get a good workout.

Time is of the essence! For better use of your time and to build consistency, Use Shorter and more intense Workouts for long term success!

You may think you need to spend countless hours in the gym to get a good workout and most of all see results! This couldn’t be farthest from the truth! If you are pressed for time or feel like you don’t have enough hours in the day, try speeding up your workouts, combining cardio and strength training in a solid higher intensity 20-30 minute circuit! Not only will you see results quick but you have a better chance of building consistency, for long term success! Of course, we all have our personal goals but for maintenance, circuit training is the way to go! Something is always better than nothing and remember less is often so much more! Get in, go strong, pick up your intensity, get it done and get out…

“Don’t count the hours that you don’t have, rather take the hours you do have and make them count!” ~Gina Aliotti-Silva

Gina Aliotti-Silva