Anna Trebunskaya
What’s Your Freshology?

“Dancing with the Stars” is an incredible way to stay in shape- but that’s only the half of it! During “Dancing with the Stars”, we rehearse every day for hours and hours.  The first few seasons I would literally forget to eat and by the end of the day I was completely exhausted.  Starting Freshology was a game changer -  It was just so easy…daily delivery of delicious, fresh foods.  I needed the right balance of carbs, protein, fruits & vegetables to be able to maintain our crazy fitness schedule.

People think that you can eat whatever you want when you work out that much but it’s not true.  If you eat junk, even though you’re dancing all the time, you can still gain weight.  Your body says, “you want to eat starches, sugars and other junk food?  Well then OK, I’ll store them and make it THAT much harder to lose weight.”

It’s a family affair. When I’m not working on the show, my true passion is my dance studio You Can Dance, a small studio in Hermosa Beach that I run with my husband and mother.

Our mission is Fitness through Dance, which goes hand in hand with Freshology.  We teach everything from Zumba to Ballroom.  “Dancing with the Stars” has done incredible things for the industry and so many more people are interested in taking lessons.  It’s been amazing!

I consider my body an instrument that I need to keep finely tuned. Freshology makes staying fit easier and eating enjoyable and exciting.  I look forward to every fresh delivery!

-

See Anna in the Finale of Dancing with the Stars November 22 2011 9/8c.

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Monica Rose Jewelry is a playful juxtaposition of cowboys and Indians. Lightweight feathers and heavy metals, earthy leather and colorful beads. Heavy on the bohemian charm, her bracelets and necklaces make a statement when worn alone or piled high. Check out this globally inspired line here at www.monicarosejewelry.com.

TOP:

Lapis Tribal Earrings
From the Tribal Collection

ABOVE:

Seaweed Friendship Bracelet
From the Friendship Collection

Hipster Brass Number
From the Hipster Collection

Red King Snake Bracelet
From the Tribal Collection

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Brenda is a fan of Freshology’s new and exclusive Getslim with the Stars meal program, inspired by the dancers and celebrities of hit show, Dancing with the Stars. She is happy to share with you her own personal testimony to the Getslim with the Stars by Freshology program. Thanks Brenda!

“I’ve been receiving your meals periodically over the past 2 years. I’m in New York and in my opinion there is no local program that offers the taste and quality you deliver consistently, and I’ve tried many. I don’t cook or shop in the winter months with my insane schedule so your silver plan works best for me. In the summer I like the fresh gold program. When I got the email about your new Getslim with the Stars program and saw the new menu I had to try it. Let me tell you it’s so good! I love so many of the new recipes. I lost 12 pounds in 1 month and I feel more energy which is so important for me with my work to keep up with my all my kids. This program is great and Ill definitely do it again. Thanks for all you do!”

-Brenda Gio (New York City, NY)

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Raising A Healthy Family

For Moms on A Diet

Lisa DeFazio, MS, RD

One of the biggest challenges when trying to stay on a diet is that no one else in the house is eating healthy!  Your family wants burgers, fries and pizza, while you should be eating chicken and vegetables!  Do you make 2 or 3 different meals?  Do you sit there and watch them eat a cheesy pizza while you eat your veggies?  Going through this every day can get exhausting, and sometimes get you off track…until now!

Use the following rules to staying on track, and still please your loved ones:

Rule 1: What they don’t know won’t hurt them. In other words, make changes they will not notice. For example, use ground turkey instead of

high fat beef in meat sauces, tacos, and lasagna.  Use low fat cheese instead of regular cheese, and bake fries instead of fry them.  No need to announce that you lowered the fat and calories in their meal!

Rule 2: Stock a healthy pantry and refrigerator. Stock your pantry and refrigerator with low-fat staples and healthy snacks such as chicken broth, light sour cream, low-fat mayonnaise, light margarine, fruits, vegetables, whole grain crackers, yogurt, etc. so they are there when you need them. Buy ready to eat washed and cut fruit, vegetables and salad. You will be more likely to eat it.  Nibble on the cut up veggies while cooking and preparing dinner to avoid excessive tasting!

Rule 3: If it is not in the house you will not eat it. Only buy low-fat snacks, such as light microwave popcorn, raisins, dried fruit, graham crackers, healthy cookies, and real-fruit juice bars. If your family is begging for some junk food, buy things you do not like.  Whatever you do, do not buy your favorite chips or cookies because that is all you will be thinking about!

Rule 4: Make and entrée and side dish that you can eat. At each family meal, make a lean protein (such as fish, chicken or turkey breast), a big salad, and steamed vegetables for everyone, including yourself.  If your kids or partner want to put cheese sauce on the veggies or cream sauce on the chicken, let them.  But at least you will only prepare one meal and you have something healthy to eat.  Make a starch that you do not like, or make brown rice or sweet potatoes. Occasionally you can make pasta or mashed potatoes, but make just enough for the other family members-no leftovers.

Rule 5: Order Freshology’s Whole Family Meals. The easiest and most painless way to stay on track is to order Whole Family Meals from Freshology.  You stay on track and the family is satisfied, without the hassle of shopping and cooking!

Rule 6: Write down the top 3 reasons why you want to lose weight. Do you want to lower your cholesterol? Do you have a reunion coming up?  Are you sick and tired of being sick and tired? Keep the list in the kitchen posted on the refrigerator or on the pantry where you can see it.  Use this as a constant reminder of your goals to keep you motivated.

Staying on a diet takes discipline and sacrifice.  If it were easy, everyone would be fit, healthy and in shape! But when you start getting compliments from people about how amazing you look, and your doctor tells you that your blood work has improved, it will all be worth it in the end.

Lisa DeFazio, MS, RD is a Hollywood television Registered Dietitian and Host.  She is Freshology’s Nutrition Expert and a Diet Correspondent for the Celebrity fitness site fitperez.com.  See www.lisadefazio.com to learn more.

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Nicholas “Dr. Nick” Yphantides, MD, MPH
Freshology Medical Director

The key to healthy and sustained weight loss is a combination of caloric restriction and increased physical exertion.  Individual caloric goals will vary based on age, gender, activity levels, weight loss goals and one’s starting point.  Freshology’s FRESHLITE gourmet menu for women is generally in the 1150-1400 calorie daily range which provides for a nutritious and delicious approach to healthy eating while cutting back on caloric intake.

The Baylor College of Medicine on its website has several Health Calculators including a healthy Heating Calculator that will allow you to input your personal numbers and get some well informed feedback on specific caloric targets.  You can find that online Calculator here.

Successful weight loss that is sustained cannot be about pure deprivation but rather healthy moderation.  Part of the appeal of FRESHLITE  is vibrant variable menu that includes food that is prepared in a healthy manner but may include occasional treats like a small chocolate chip muffin for breakfast which is complemented by the routine addition of fresh fruit as well.

Q: Why there are only 3 meals and a dessert, not 4-6 small meals in the FRESHLITE program? Iv’e heard it’s better to eat about eating smaller meals throughout the day

Dr. Nick Says:  This is a fascinating issue that many consider but for which very little research evidence exists either way.  I believe that healthy weight loss ultimately comes down to how much energy in the form of calories is consumed on a regular basis rather than based on how often or how regularly one eats.  It is really a matter of style and preference.  If one finds themselves hungry between meals perhaps adding a small snack or spacing out some fruit would be strategic.  On the other hand, I have lots of experience with clients who when eating more frequently often times consume incrementally more than necessary and because of greater eating frequency the impact of that is magnified.  Bottom line is no medical research exists that I am aware of that proves that more frequent meals are preferable to 3 meals a day.

Q: Can I still have my glass of wine while on the program?

Dr. Nick Says:  Wine in moderation can certainly be part of a healthy diet and there is research that even indicates that when used appropriately may boost heart health.  I personally do not drink much alcohol as I would rather eat my calories than drink them but obviously this is a matter of personal taste, preference and priorities.  For many a moderate amount of wine with a meal may help make your caloric restriction more appealing and will unlikely hurt your efforts.  Wine or alcohol in excess can have the opposite impact both in terms of the caloric impact as well as potential clouding of judgment that may lead to a great number of calories consumed.  Certainly 5 oz. of wine a day for women and 10 oz. or less of wine a day for men would be an acceptable amount to consume.

Q:  What do you suggest I do when I go out to eat?

Dr. Nick Says:  I have written about this many times including in my book and it is an important topic for me as well with all the travel I do.  Rather than looking at yourself as having a caloric prison sentence there is a healthier perspective and that is that you can almost always make smart choices.  There are so many of us that pay attention to what you eat that almost all good eateries will accommodate your requests and considerations.  I cannot remember the last time I ordered a salad with the dressing mixed in for example but rather always order it on the side.  So much could be said but here are my most important suggestions:

• chose foods that may be out of the ordinary that you might not routinely eat at home and enjoy the variety without filling yourself up with bread or other unnecessary side dishes
• substitute extra veggies or salads in place of pastas, bread or creamy fat filled side helpings
• focus and enjoy the delicious tasty company that hopefully you are with

Q:  I just had surgery, I am unable to workout, will I still lose weight?

Dr. Nick Says:  Hopefully the post operative surgical pain you are experiencing will resolve quickly allowing you to return to your usual baseline.  Physical activity is so important not only in terms of the actual calories burned but also the impact stimulating your baseline metabolic rate.  Your metabolic rate influences how many calories of energy your body burns over the course of time which can vary quite a bit for a variety of reasons.  Obviously it is important to follow the medical advice of your physician and physical therapist if you have one in terms of how quickly and how aggressively you can exert yourself after having surgery.  If you have been experiencing great weight loss momentum and you truly go from an active daily routine to a sedentary one it will impact your pace of weight loss if you continue consuming the same amount of calories.  I enjoy on average an hour of physical activity a day and can burn between 800-1000 calories in that period of time.  If all of a sudden I was unable to sustain that level of activity I would certainly need to cut back on my caloric intake to avoid adding back the pounds.

Q:  I would like a program that is less than 1200 calories, if I cut the portions in half, is that still healthy?

Dr. Nick Says:  A daily caloric intake of less than 1200 calories is probably not healthy for many of us without some type of medical oversight or supervision.  Depending on one’s age, health status, current body weight and physical activity levels it is possible to experience malnutrition with associated complications without appropriately monitoring various measurements.  Cutting portions in half would lead to only 600 calories a day which could be medically risky and lead to inadequate daily nutrition so I would not recommend it.  In general, I promote the notion of eating to the point of satiety and satisfaction rather than eating to the point of being stuffed like a thanksgiving turkey.  Learning your body’s signals of satisfaction versus discomfort is a core principle that many who struggle with their weight need to rediscover.

Q:  Why is exercise suggested for best results?

Dr. Nick Says:  There are a variety of reasons.  If one is serious about weight loss and they are cutting back on their caloric intake there is likely to be an impact on your metabolic rate.  Usually with fewer calories being consumed the body goes into preservation mode and your metabolism may slow down so your body becomes more efficient in using its calories.  Think of getting better gas mileage with your car.  With a good weight loss program we don’t want good fuel economy.  We want our bodily vehicles to get low gas mileage and use up as much energy as possible.  Physical activity has been clearly shown to counteract that metabolic slowdown that often comes with caloric restriction.

Aerobic activity causes you to breathe harder and your heart to pump faster.  It is good for your heart and lungs and the process itself burns up more calories.  (you are taking your car out for a spin and using fuel in your body’s tank!)  Resistance training and strength building increases the proportion of muscle in your body.  Muscle tissue is more metabolically active than fat tissue and so the more muscular you are the higher your metabolism will be and the more calories you will burn!  This is true even at rest.  I truly believe it is impossible to lose weight and never find it again without some type of regular and sustained physical activity.

Dr. Nick Yphantides, MD, MPH is the consulting Medical Director for Freshology and the author of “My Big Fat Greek Diet.”   He also serves as the Chief Medical Officer for San Diego County.  More information about Dr. Nick can be found at www.healthsteward.com

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This Fresh Recipe is brought to you by Freshology’s culinary director Raffi Asadourian. It is the perfect recipe for the perfect fall dinner salad. Serves 4.

WHAT YOU’LL NEED

• 1 Large Delicata squash
• 1oz Rosemary, fresh
• 1oz Sage, fresh
• 1 tspn cinnamon ground
• 4oz Burrata cheese
• 8oz Baby spinach
• 1oz Pumpkin seeds, toasted
• 6oz olive oil
• 2oz Pomegranate juice
• 2oz Red wine vinegar
• Salt and Black pepper to taste

THE PROCESS

• Pre heat oven to 400 degrees
• Peel the squash and cut into 1 inch cubes. Toss the squash with the Rosemary, Sage, Cinnamon and olive oil.
• Season with salt and pepper and roast in the oven for about 30-40 min or until the squash is easily pierced with a small knife.
• While the squash is roasting, prepare the vinaigrette by whisking together the Pomegranate juice, vinegar and Olive oil.
• To assemble the salad, gently toss the Spinach with the vinaigrette then place the greens on the center of the plates
• Arrange the pieces of roasted squash around the greens, dollop the Burrata cheese on top of salad and sprinkle with Toasted Pumpkin seeds

Viola!

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As we enter into the season for celebration and thanksgiving, let the gratitude in our hearts shape into a desire to give back  that which you have been given.  The Los Angeles Foodbank and Freshology teamed up once again this past October to help support those hungry in our city. We’d like to extend to you an invitation to support those in need in the Los Angeles area as well.

Freshology’s Annual Food Drive Begins!

Now through December 15th, 2011, we are happily collecting non–perishable food donations at our office location - 10950 Sherman Way, Suite 140, Burbank, CA 91505 – between the hours of 9:00 am and 5:00 pm. Freshology Client’s may use their daily delivery bags and return them to us filled with their donations of non-perishable goods.

All of your effort and support is most appreciated by the individuals and familes in need, and by the many people that work continually for the Los Angeles Regional Food bank to bring health and wellness to the community as a whole.

If you are not located locally in southern California, you may donate funds directly now.

**Photo above is of the Freshology team volunteering their time at the Los Angeles Regional Foodbank

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By Rosemary DeMann

There’s a newness in the air that can’t be ignored, a joyful re-awakening of the spirit. Each morning the crisp fresh air fills us with a new energy and anticipation of what the day will bring.

The trees that line the sidewalks are radiant with hues of red, burgundy, orange, gold and yellow. We watch the leaves as they begin to shake and shimmy with the breeze, sometimes they whip around us and swirl in the air then float effortlessly to the ground like a brilliant dance. At its peak I can’t think of anything more beautiful.

Gracing our Autumn cover is the exquisite professional dancer Anna Tubenskaya of Dancing with the Stars. Anna has been a long time client of Freshology and she is a great example of healthy living. Hard work and good nutrition go hand in hand, and fueling your body with healthy foods is the key to overall fitness. During the show season and in-between, a healthy lifestyle requires work.   Learn more…

We tend to embrace the Fall as the beginning of the holidays.  There’s a welcome note in the air as families plan their gatherings and meals together and complete strangers nod and greet each other openly with a smile. The first smell of roasted chestnuts and a burning wood fireplace is familiar and comforting.

Freshology’s Autumn menu is infused with new flavors.  Our chefs have created delicious recipes around this fall’s harvest which is bountiful with hearty fruits and vegetables such as apple, pear, fig, turnip, beet root and parsnip to name a few.  Personally, I crave the warm pureed sweet potatoes with a dash of honey and cinnamon, and roasted brussel sprouts dusted with balsamic and a tiny touch of sea salt.  Yum! Our team is hard at work each day making sure each of your meals are fresh and scrumptious.

“Giving thanks by giving back” to our community is engrained in the culture of Freshology. We continue to support the efforts of the Los Angeles Regional Food Bank throughout the year and Freshology team members continue to volunteer their time at the LARFB to those in need.

I think of this magical time as Autumn’s grand finale, because it’s natures last bold colorful performance before the earth rests for the winter. On a personal note I think it’s the worlds way of touching our emotions by stopping us, astounding us and reminding us that we are truly connected.

From our hearts to your homes… May You & Your Family Enjoy A Warm & Happy Thanksgiving!

Rosemary DeMann
Creative Director, Freshology

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Roasted Squash Wheels Stuffed With Goat Cheese

The roasted squash wheel stuffed with goat cheese is a Favorite Freshology snack – and eating one or two at a time for a mid-day calorie boost is great! But when it comes time to feed more than one at a Daytime Summer Barbecue or Midsummer Night Party, this tasty treat is even better. It’s a good idea to dress up your table with snacks that are not only good for you, but ones that look good as well.

The Freshology team went into the kitchen with gourmet chef Rito Vital, and came up with a step-by-step how-to, so that you can make this Freshology Signature in your own home.  Happy Summer from the Freshology Team! Make your next summer party absolutely delectable.

WHAT YOU’LL NEED:
Squash-Zucchini / Olive Oil / Salt & Pepper / Goat Cheese / Raw Chives (optional) / Oven Dried Tomatoes (optional as a garnish) / Frisee Garnish (optional as a garnish)

	STEP 1 Cut your squash or zucchini into 1″ slices.
	STEP 2 Combine the squash or zucchini slices into a medium sized mixing bowl. Add oil and salt & pepper to taste.
	STEP 3 Place the slices on the grill, and flip so that both sides cook evenly.
	STEP 4 Use either an apple corer a spoon to scoop 1/2″ or all the way through the center of the sliced vegetable.
	STEP 5 Fill the hollow zucchini or squash slices with a goat cheese filling. You can use a piping bag or a plastic ziplock bag, trimmed at the corner. Prior to filling, mix goat cheese with raw chives to add a hint of flavor.
	STEP 6 Garnish your healthy snack with sliced, oven-dried tomatoes. You may also add a touch of salt or pepper.
	STEP 7 As an additional garnish & touch of color, mandolin thin slices of zucchini, squash or carrot. Also try trimming frees lettuce!

Try this recipe with ricotta cheese, hummus topped with paprika, mascarpone or deviled egg!

Cal: 245; Fat Cal: 126; Total Fat: 14g (22%); Saturated Fat: 4g (20%); Cholesterol: 22mg (7%); Sodium: 234mg (10%); Sodium: 234mg (10%); Total Carbs: 21g (7%); Fiber: 2g(8%); Sugars: 2g; Protein: 7g; Vitamin A: 7%; Vitamin C: 1%; Calcium: 11%; Iron: 5%;

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HOLISTIC MAKE-UP ARTIST / WELLNESS EXPERT

A visionary, and eco-conscious mover and shaker, Dianna Esteves Vieira has people talking. After experiencing chronic health issues, Dianna underwent a complete lifestyle transformation.

For her, integrating a diligent routine of consuming organic, clean foods was crucial. In addition, she tossed out all traditional cosmetic and hair products and opted for organic, natural-based ones. Dianna’s best beauty secret is attaining radiant skin through cellular level.

Dianna created Rouge Awakening to focus on education-from teens, to models, to brides, to expecting moms. It is fundamental that pregnant women understand the dangers that toxic chemicals impose on an unborn child. Dianna’s passion is to empower women to take charge of their beauty and health-this is no hokey, granola girl or new age approach. Dianna divides her time between Los Angeles and NYC-volunteering her time with cancer patients, for eco events, and local organic school gardens. As the premier makeup artist combining green beauty, anti-aging secrets and holistic wellness, Dianna’s philosophy and practice is highly effective and essential for beautiful skin and a healthy body.

Dianna Esteves Viera
t: 310.744.1577
e: diannaestevesvieira@gmail.com
w: www.dripbook.com/rougeawakening

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