Banana Flax Granola

1 banana

1/2 cup water

1 tbsp maple syrup

1 & 1/2 cups oats

1/2 cup shredded coconut

1/2 tsp cinnamon

1/4 cup flaxseeds

1/2 cup banana chips, crumbled

Preheat oven to 375F.

Blend banana, syrup, water, & cinnamon. Combine oats, flax, chips, & coconut in a separate bowl.  Combine mixtures.. Spread onto a parchment lined baking sheet; bake 40 min. Every 10 min, flip & break up pieces.  Let cool.

Enjoy =)

"Peace, Love, Fitness"

Don't let the Insider's Report derail you this Holiday Season !

The PC Insider's Report came out last week and to most people it is akin to when you were small and waited anxiously for the Sears Christmas Wish Book.  You want to "go crazy" and try every new sweet, saucy, tempting thing ! "It's the Holidays, you reason, why shouldn't I ???"  

Which leads me to the "rest of us."   The group that uses restraint because they have goals that they set a LONG time ago and have worked way too hard to waste it all in three weeks of debauchery at the hands of Loblaws !

Look, I am not out to ruin your Holidays - far from it !  And there are those that will say, Oh can you just look the other way for once and shut the hell up !  =)

Well, if you know me well, then you will know THAT is NOT possible.

SO !  Here are a few tips to help you not get too distracted the next time you hit your version of Disney the Grocery Store !

STEP 1 - Think Long Term

So what's the harm in a little holiday weight gain, especially if it's just a pound?  I hear so many people re-make resolutions to lose weight every year.  Why ???  Do it once and keep it off.  It's called "maintenance."  According to researchers at the National Institutes of Health, most people never lose the weight they gain during the winter holidays. The pounds add up year after year, making holiday weight gain an important factor in adult obesity.

AND let me tell you - the older you get, the harder it is to keep it off !  

STEP 2 - Think about your Goals

Maybe this was your year to "get fit and lead a more healthy lifestyle."  You went to the gym, you took classes, you quit smoking (because you ARE NOT fit if you smoke!) and you decided to "eat clean." !   You actually SEE the improvements in your energy levels and body !   NOW - think what you DID to achieve this great feat ? !!! I will bet it did not include buying all the chocolate covered potato chips, Peanut Butter Chocolate Pretzels and Brie Baked goods that you could find !

See my point ?  Why throw that all away with a 5 - 8lb weight gain in a month or less period ? 

Believe me - it's just not worth it.  Especially when it comes with the guilt and depression and feelings of failure. 

STEP 3 - MOTIVATION 101 !

You have heard me say before that a "Motivation Board" is a must when you want to achieve a lofty goal (and it does not matter what that goal is).  But it WORKS!  And it WILL save you from making the wrong decision when it comes to blowing your mind over the holidays.  Start small and pin a few things onto it (you can use Pinterest as well) - it doesn't have to be much - just some things that "trigger" you to stay on track ! 

I have done this for years and for every race / workout goal I wanted to achieve.  I carry Oxygen Magazine in my car and read it at night.  It INSTANTLY makes me want to be better and work out harder the next time I am at the gym. 

STEP 4 - NEVER ARRIVE HUNGRY TO THE HOLIDAY PARTY !

Planning ahead can help you maintain discipline in the face of temptation.  Don't go to a party when you're starving.   Eat an apple or some other type of fibrous food or try to have a nutritious snack beforehand. If you do arrive hungry, drink some water to fill up before filling your plate.
Then, when you do get to the party - you will only pick at apps and not have that bloated feeling. Don't look at the party as just a food event - you are there to see friends / family and celebrate being together.

STEP 5 - THE BOOZE

Oh yes, this is the holy grail for some of you !  Booze Hounds beware - this is the time of year when alcohol can be your biggest enemy !

Drinking too much alcohol stops the body from burning fat as energy just as skipping meals or not getting enough rest does.

It is the way alcohol deals with fat that can add pounds and bloat you up. Instead of storing away fat like some substances, alcohol is converted into acetate by the liver to slow or eliminate the body's fat burning processes. When the acetate levels rise, the body is forced to spend more time burning more acetate and less fat. So the fat left over sticks around. The combination of alcohol and a high-calorie meal is especially fattening.

Try and limit yourself to the most low calorie drinks you can find - or sip sparkling water between tipples.

 

STEP 6 - THE OFFICE

The holiday season consists of nearly two months of celebrating, with goodies appearing in homes and offices that can continue until the beginning of January.

If you work in an office like me then you know ALL about the non-stop "treat-train" that customers and suppliers bring into the office.  While they are thanking you for their business they are quietly "fattening" you up !!!   You don't gain immunity from peer pressure when you graduate from high school but if people know you are "living the healthy lifestyle" then they should understand your reasons for not eating tempting treats.

I personally (and it has taken years of training / discipline) "just say No Thanks" and do not imbibe in the treats.   ***What I DO make sure of it that my ever present Lunch Bag is stock full of healthy items so when the "temptation train" tries to derail you - you stay on track !  Again - think about "If I eat that - what do I have to do in terms of activity to get rid of that?"  The best defence is a good offence ! 

 

Step 7 - WRITE IT DOWN

 

All of my fitness clients are told to keep a Food / Exercise Journal.  The reason is simple.  both will help you look both backwards and forwards to your Fitness / Nutrition goals. 

I can look back over two years in mine and see just how far I have come.  When I see this, I am not as liable to cheat on my nutrition OR my workouts.  Why would I want to ?  

Talk to people you know you have been successful and I guarantee you they will tell you this is one of the ways they did it.  If you falter a little, write that down too and what was going on in your life at that time.  It helps you identify your "triggers" more easily.

 

Step 8 - INCREASE THE INTENSITY OF YOUR WORKOUTS

 

Keep volume low but add intensity to YOUR workouts. Adding short, high intensity work can help with fat loss.  So you can do some Circuit training or increase the interval level one or two notches on your Elliptical.  Sometimes, if I know I have a party to attend, I make SURE I hit the gym before hand or extend my run to combat it.  Be Proactive !

 

All all of this, if you still feel that you "fell off the wagon" over the holidays, don't beat yourself up.  After all, this is the season of celebrating another year and being thankful for all we have. The most important thing is to spend time with friends and family. 

 

Enjoy and realize that this is a "Long term Lifestyle Choice" and be proud knowing that you are making it !  People will be secretly proud and even a bit envious of your success. 

 

Smile when you think about all you have achieved so far and be proud of what's to come !!!

 

 

 

 

Happy Holidays and "Peace, Love and Fitness' !

Gingerbread Smoothie !

Here is a great new Healthy Smoothie ! Just in time for the holidays !  Enjoy =)

Pumpkin Protein Power Shake !

Pumpkin Protein Power Shake

It’s low-calorie, low-carb & high-protein!

Here’s what you’ll need:

1 scoop of vanilla whey protein (Roughly 25g)

7.5 oz. of canned pumpkin (Half of a typical 15 oz. can)

8 oz. (1 cup) of unsweetened non-dairy almond milk (Reduce to ¾ of a cup for more thickness)

1 tsp of cinnamon

1 tsp of nutmeg

1/2 tsp of vanilla extract

Low calorie sweetener (Optional)

1/2 cup of ice

Blend all of the ingredients until you are satisfied with the texture.

This shake turns an ordinary protein shake into a nutritiously fortified monster that has a great source of minerals like iron, magnesium, potassium and calcium. It’s also loaded with a ton of beta-carotene, a precursor for Vitamin A (hence, the orange color of pumpkin), plus vitamin D & E!

Drink this for post-workout recovery or as a midday snack!

The nutrition breakdown is as follows: (Depending on the protein and milk you use, these numbers can vary slightly)

Calories: 250

Protein: 28 g

Carbs: 23 g

Fat: 4g

Enjoy and Happy Halloween!!

Lettuce Wraps with Chicken, Wild Rice and Sugar Snap Peas

Introduction

Slow Cooker Summer Meal Slow Cooker Summer Meal

Minutes to Prepare: 15

Minutes to Cook: 300

Number of Servings: 8

Ingredients

1 1/2 cups dry wild rice mix
2 3/4 cups vegetable broth
1 lb chicken breast, cut into 1" pieces
1 shallot, finely chopped
1 medium carrot, finely chopped
1 celery rib, finely chopped
8 oz sugar snap peas, trimmed and halved
2 tbsp raspberry vinegar
1/2 cup toasted walnuts, chopped
1/4 cup parsley, chopped
1/2 tsp sea salt
1/4 tsp black pepper
1 head Boston Bibb lettuce

Directions

Rinse and drain rice. Place rice in slow cooker and add broth, chicken, shallot, carrot and celery. Cover and cook on low for about 5 hours or until rice kernels are open but not mushy. Stir in sugar snap peas, vinegar, walnuts, parsley, salt and pepper. Meanwhile, remove 12 small bowl-shaped leaves from the head of lettuce; rinse and pat dry. Spoon about 1/2 cu of the rice mixture into each lettuce cup and serve.

Serving Size: Makes 8 1/2 - cup servings

Number of Servings: 8

No Bake Protein Bars !

No-Bake Protein Bars
Ready in 40 minutes • Makes 6 servings

• 2 cups quick cook oats
• 1/2 cup natural peanut butter OR Almond Butter (which is what I use!)
• 4 scoops vanilla protein powder
• 1 tbsp ground flaxseed
• 1/2 cup water

1. Line a loaf dish with parchment paper.
2. Using clean hands, kneed all ingredients in a large prep bowl.
3. Spread dough into dish or pan, pressing down to flatten. Use a spatula smooth out the surface. Freeze for 30 minutes. Cut into six bars. Serve and refrigerate the rest.

Optional ingredients:

• 1 tsp cocoa powder (add it in the mix)
• Raw Almonds and or Sunflower seeds (unsalted)
• dried fruit
• raw maple syrup or honey (drizzle on top of pressed dough you put it in the freezer)

Nutrients per serving:
Calories: 310, Total Fats: 13 g, Saturated Fat: 2 g, Trans Fat: 0 g, Cholesterol: 25 mg, Sodium: 30 mg, Total Carbohydrates: 28 g, Dietary Fiber: 5 g, Sugars: 5 g, Protein: 22 g, Iron: 2

Green Detox Smoothie - Recipe !

Life can be toxic. From contaminants in food and water to noxious chemicals in cleaning and hygiene products, toxins abound. However, you don’t need cleansing products or liquid fasts to restore your health.  And I am VERY MUCH against them ! They do more harm then good ! Fresh, whole, ripe fruit and vegetables as well as an active, low-stress lifestyle facilitates detox and cleansing more than any product can!

Leafy Greens are rich in chlorophyll, a plant compound in all green vegetables that is believed to purify the blood and cleanse the body. When you combine the purifying power of greens with the cleansing power of fruit in a green smoothie, you’ve got a natural detox shake that will cleanse and nourish you better than any high-priced detox system on the market.

Ingredients:

1 scoop vanilla protein powder – optional                                                                                       1/2 cup of Liquid Egg Whites
1 cup raw apple, chopped
1/2 cup of Orange Juice, Coconut Water OR Almond Milk
1 tsp of ground flaxseed – optional
1/2 cup of Spinach raw –stems removed
1/2 cup of broccoli – stems removed
2 tblsp of Greek Yogurt
1/2 cup cold water
3 large ice cubes                                                                                                                                  3-4 chunks of Frzn Mango

How to Prepare:
(This one is easy!)
1. Put ALL ingredients in a blender and blend/whip (high speed) until all ice is crushed and your smoothie is, well….smooth!).
2. Pour in a large glass, and as always…Enjoy!!…or else

CA =)

Protein Primers ! CA answers your Questions!

I find that most people do NOT get enough protein in their diets. Turns out it is because they simply don't KNOW how much protein they should actually be consuming !  If you are an active adult and I am also going to assume that if you are ready this blog then you are TRAINING hard to keep fit, then read on !  This should assist with helping you naviate the confusion as to just how much and what type of protein you require !

Most mainstream dietitians would have you believe that too much protein can be dangerous to your health. Yet at Hers we embrace protein and make it the cornerstone of every meal. No, protein won't kill you, nor will it turn you into a she-hulk with 18-inch arms ! (That's a WHOLE other post !) =;)

1. Eat 1 gram of protein per pound of bodyweight per dayThe protein recommendation set by the Food and Nutrition Board (the authority of the Institute of Medicine that sets the nutrition recommendations for Americans) for the general population is a measly 0.4 gram of protein per pound of BODYWEIGHT per day for males and females. For a 145-pound woman, that's less than 60 grams of protein per day, or about an 8-ounce chicken breast. That's barely enough to fill you up, never mind help you stay strong and recuperate from training. Thankfully, research shows that athletes, particularly strength athletes (which you are - I hope! ), require close to 1 gram of protein per pound of bodyweight per day. That means if you weigh 145 pounds, you need a minimum of 145 grams of protein each day.Do this: Eat at least 1 gram of protein per pound of bodyweight and up to 1.5 grams per pound per day if you're dieting and dropping carbs. Choose from lean protein sources such as chicken breast, turkey breast, eggs, lean beef, low-fat dairy and fish, as well as whey, soy and casein protein powders. Casein is a slow acting protein powder that you can mix in water before bed and it will help supply your body with protein during the evening while you sleep !) 2. Keep your eye on the ball (the ball, of course, being protein)

If you want to be lean, you must avoid eating too much food. Easier said than done, right? It doesn't have to be, because research shows that eating protein can significantly decrease hunger more than eating carbs or fat.     Do this: Keep each meal focused on protein to help symie hunger all day.
In fact, start your day off right by eating breakfast, when the egg, a bodybuilding, staple—does more than just supply an excellent source of protein. One study from St. Louis University (Missouri) found that women who ate eggs, toast and jelly for breakfast reported feeling fuller and ate almost 300 fewer calories the rest of the day than when they ate a bagel and cream cheese for breakfast.  I would ditch the jelly though  !LOL

3. Eat 20-30 grams of protein at every mealtime

Protein also helps you get lean by boosting your metabolic rate, which ultimately leads to burning more fat. Research shows that a high-protein meal raises your metabolic rate by 20%—30%, whereas a high-carb meal may raise it by only 5%—10% and a high-fat meal by 3% or less. This means high-protein diets can keep your metabolism revved up after meals, helping you burn more of the calories and fat you just ate. Protein also helps you burn more fat by slowing the digestion of carbohydrate. A study from the University of Toronto discovered that eating protein with a high-carb meal slowed the digestion of those carbs better than fat. In other words, eating protein and carbs together releases those carbs as glucose into the bloodstream at a slow and steady pace, which in turn keeps insulin levels low and steady. This is important because when carbs are digested rapidly, it promotes large spikes in insulin, which means more fat is stored as bodyfat and less bodyfat is burned as fuel.

Do this: Eat about 20—40 grams of protein with every meal, especially those that are a little carb-heavy.

4. Down protein pre-workout...

One of the most critical times to ingest some protein is right before workouts. Whey protein powder mixed in water is always a good preworkout choice because of the rapid digestion of whey and excellent concentration of branched-chain amino acids. This allows these important aminos to get into your system where they can be used during the workout to prevent muscle breakdown and enhance recovery and growth.

There's another reason to go with whey before workouts — it contains peptides (short protein fragments) that enhance blood-vessel dilation, which allows for greater blood flow to exercising muscles. This promotes the delivery of nutrients (such as amino acids and glucose) and oxygen to muscles during exercise, which is critical for energy during the workout and for recovery afterward. This enhanced blood-vessel dilation may also better maintain your blood pressure as you age and can reduce the risk of cardiovascular disease.

Do this: Mix 20 grams of whey protein in water and drink within 30 minutes of workouts in addition to 20—30 grams of slow-digesting carbs (1 cup cooked oatmeal, a medium apple, one slice of whole-wheat bread with 1 tablespoon low-sugar preserves).

5. ... And postworkout too!
***See my earlier blog on Which Protein powder is best for you ! ****

Drinking another protein shake immediately after workouts has been proven to be the best way to boost muscle synthesis at the most critical time of your training day, optimizing the muscle-building and growth process. Conversely, if you don't use the postworkout window to feed your muscles  properly, you'll actually break down fibers rather than rebuild them, which isn't good for the metabolism.

Research also shows that consuming a protein shake at this time decreases delayed-onset muscle soreness (DOMS) the discomfort you experience a day or so after a tough workout. A Georgia Institute of Technology (Atlanta) study found that subjects who ingested a protein and carb-drink after a workout designed to cause muscle damage experienced more than 50% less muscle soreness than those who took a carb-only drink.

Do this: Drink a 40-gram protein shake that contains whey protein immediately after workouts along with 30—40 grams of fast-digesting carbs such as a small plain bagel or a 20-ounce sports drink. For this postworkout shake, consider mixing 20 grams each of whey and soy protein powder. Soy protein not only has numerous health benefits such as reduced risk of cardiovascular diseases, estrogen-related problems (breast cancer, hot-flashes) and certain cancers but it has also been found to significantly enhance muscle recovery better than other protein sources.

6. Bump up protein slightly at breakfast - EAT YOUR BREAKFAST !!!!

Research from the Swiss Federal Institute of Technology (Zurich) discovered that a breakfast that's higher in protein than carbs, or at least equal in protein and carbs, allowed students to perform significantly better on various cognitive and memory tests that were designed to mimic typical work tasks, compared to when they ate a breakfast that was higher in carbs than protein.

Do this: For breakfast, eat about 30—40 grams of protein such as eggs along with 20—30 grams of slow-digesting carbs from sources such as oatmeal or whole-wheat toast.
You are working hard and training so FEED your muscles to allow them to develop and work harder !

"Peace, Love and Fitness"

Benefits of Middle-Age Fitness !

Canadians are living longer, with our average life expectancy now surpassing 78 years, up from less than 74 years in 1980. (Explains all the Hip and Knee Replacements at younger ages!)   But we are not necessarily living better.  The incidence of a variety of chronic diseases, like diabetes and heart disease, has also been growing dramatically, particularly among people who are not yet elderly.
The convergence of those two developments has led to what some researchers have identified as a “lengthening of morbidity.” That means we are spending more years living with chronic disease and ill health — not the outcome that most of us would hope for from a prolonged life span. 
But a notable new study published last week in Archives of Internal Medicine suggests that a little advance planning could change that prospect. Being or becoming fit in middle age, the study found, even if you haven’t previously bothered with exercise, appears to reshape the landscape of aging.
For the study, researchers at the University of Texas Southwestern Medical Center and the Cooper Institute in Dallas gathered medical records for 18,670 middle-aged men and women who’d visited the Cooper Clinic (the medical arm of the Cooper Institute) for a checkup beginning in 1970.
The 18,670 men and women, with an average age of 49, were healthy and free of chronic diseases at their first checkup, when they all took a treadmill test to determine their aerobic fitness. Based on the results of this initial fitness test, the researchers divided the group into five fitness categories, with the bulk of the people residing, like most Americans, in the least-fit section.
Then, in a first-of-its-kind data comparison, the researchers checked the same individuals’ Medicare claim records (with permission) from 1999 through 2009, by which time most of the participants were in their 70s or 80s.
What they found was that those adults who had been the least fit at the time of their middle-age checkup also were the most likely to have developed any of eight serious or chronic conditions early in the aging process. These include heart disease, diabetes, Alzheimer’s, and colon or lung cancer.
The adults who’d been the most fit in their 40s and 50s often developed many of the same conditions, but notably their maladies appeared significantly later in life than for the less fit. Typically, the most aerobically fit people lived with chronic illnesses in the final five years of their lives, instead of the final 10, 15 or even 20 years.
While this finding might not seem, on its face, altogether positive — the fit and the unfit alike generally became infirm at some point, the Medicare records showed — the results should be viewed as encouraging, says Dr. Benjamin Willis, a staff epidemiologist at the Cooper Institute who led the study. “I’m 58, and for me, the results were a big relief,” Dr. Willis said.
That’s because, he points out, the results show, in essence, that being physically fit “compresses the time” that someone is likely to spend being debilitated during old age, leaving the earlier post-retirement years free of serious illness and, at least potentially, imbued with a finer quality of life.
Interestingly, the effects of fitness in this study statistically were greater in terms of delaying illness than in prolonging life. While those in the fittest group did tend to live longer than the least fit, perhaps more important was the fact that they were even more likely to live well during more of their older years.
Of course, aging is a complicated process and extremely individualized, with the onset or absence of illness representing only one element in quality of life after age 65 or so. But it is a big element, says Dr. Jarett Berry, an assistant professor of internal medicine at U.T. Southwestern and an author of the study. “And since it appears to be associated with midlife fitness, it is amenable to change,” he continues.
While aerobic fitness is partly determined by genetics, and to that extent, the luck of the universe, much of a person’s fitness, especially by middle age, depends on physical activity, Dr. Berry says.

So, exercising during midlife, especially if you haven’t been, can pay enormous later-life benefits, he says. “Our study suggests that someone in midlife who moves from the least fit to the second-to-the-least-fit category of fitness gets more benefit,” in terms of staving off chronic diseases, than someone who moves to the highest fitness grouping from the second-highest.
And moving out of that least-fit category requires, he says, “only a small dose of exercise,” like 20 or 30 minutes of walking on most days of the week.

“You don’t have to become an athlete,” says Dr. Willis, who himself has little time for exercise but tries to fit in a daily walk. “Just getting up off the couch is key.”

Protein - Are YOU getting enough ????

Protein: Your Secret Weight-Loss Weapon !

A high protein diet is your key to healthy weight loss. Here, the protein-rich foods you should be eating - (from Women's Health magazine).

You'd think that if the low-carb diet craze taught us anything, it's the importance of protein. But even if you haven't eaten a hamburger bun since the late '90s, it doesn't necessarily mean you're getting enough of what typically goes between the bread.

Recently, the diet pendulum has swung in favor of counting calories—an effective weight-loss tool, but not one that always prioritizes protein. "Many women perceive foods that are rich in protein as being high in calories or fattening," says Laura J. Kruskall, Ph.D., R.D., director of nutrition sciences at the University of Nevada at Las Vegas. This isn't the case, but diehard counters know that most proteins will cost you a few more calories than fruits and veggies will.

What's more, protein isn't as portable as other foods. The best sources—fish, meat, dairy, beans—aren't as quick or convenient as most carbs or even fruits and veggies. "Traditional protein sources aren't usually grab and go. And if they are, they're often fried or unhealthy," says nutrition expert Angela Ginn, R.D., a spokesperson for the American Dietetic Association.

That may help explain why up to a third of women between the ages of 20 and 40 don't get their RDA of protein, according to the most recent data from the U.S. Department of Agriculture. And in light of the fact that a growing number of nutritionists believe that the current dietary guidelines for this mighty macronutrient are way too low, we're really missing out.

Consider this: A Johns Hopkins University study found that a diet in which roughly a quarter of the calories (about 60 percent more than the recommended 10 to 15 percent) come from lean protein sources reduced blood pressure, LDL ("bad") cholesterol levels, and triglycerides better than a traditional higher-carb diet. Other research finds that diets rich in protein can help prevent obesity, osteoporosis, and diabetes.

The Power of Protein
The moment it leaves your fork, protein starts winnowing your waistline. High-protein foods take more work to digest, metabolize, and use, which means you burn more calories processing them. They also take longer to leave your stomach, so you feel full sooner and for a longer amount of time. The cumulative effect has obvious benefits for anyone who is watching her weight.

In a study published in Nutrition Metabolism, dieters who increased their protein intake to 30 percent of their diet ate nearly 450 fewer calories a day and lost about 11 pounds over the 12-week study without employing any other dietary measures.

And if, like most successful dieters, you're burning calories as well as counting them, protein is doubly essential for making sure you lose fat, not muscle. Your body uses the amino acids in protein to build lean muscle, which not only makes you stronger and more toned but also fries calories even when you're not active—unlike lazy fat. Ultimately, this keeps your metabolism humming along at high speed so you can burn off the occasional cookie, no problem.

Pump It Up
Experts advise consuming between 0.5 grams and 1.0 grams of protein per pound of your body weight. That's 70 grams to 140 grams a day for a 140-pound woman. Skew on the high end if you're very active, and on the low end if you're trying to lose weight. If both apply, shoot for an amount somewhere in the middle—around 130 grams.

Even more important: Aim to get at least 30 of those grams at breakfast, says Donald Layman, Ph.D., a professor emeritus of nutrition at the University of Illinois. (That's roughly the amount you'll get from two eggs and a cup of cottage cheese.) After fasting all night, your body is running on empty and may start drawing on muscle tissue for fuel if you don't replenish its protein stores first thing in the a.m. Plus, studies have found that protein-rich breakfasts can help regulate your appetite all day.
But not all proteins are created equal, says Kruskall.  While nuts, whole grains, and veggies technically count, they don't contain all nine of the amino acids your body needs in order to build lean muscle. Those that do—known as complete proteins—are typically found in animal products. 

Your best flat-belly bets are skinless white chicken or turkey, seafood, low-fat dairy, pork tenderloin, and lean beef. All of these foods have just one to three grams of fat per 50-calorie serving. 
Vegetarians need to be a little more creative. Pairing incomplete proteins—peanut butter on whole-wheat bread, or brown rice and beans, for example—can pinch-hit for complete ones. Or nosh on complete proteins such as tofu, hemp seed, buckwheat, and quinoa.

 

The beauty of protein is that with so many tasty options, getting your daily dose is a simple pleasure.

Healthy Choices - Be Aware !

Last week, one of my clients walked into my gym with a giant yogurt parfait.

As the client proudly listed the ingredients of what they believed was a healthy breakfast, I calculated how many hundreds of calories and grams of sugar and fat that this far-from-healthy meal contained – and how much extra cardio I was going to make them do as a result – and broke the news. This parfait is a CALORIE BOMB!

Between the high-fat yogurt, sugar and oil-laden granola, my client was shocked to find out they had just consumed close to 1000 calories, most of which were from unhealthy fats and sugars.

This client is not the first person I've met who has been misled to believe that certain foods are healthy, when in fact, those foods are far from it.

I've compiled a list of 10 foods you may as well strap to your thighs – because that's where they'll be going otherwise!


• Granola
Though typically paired with words like "organic," "harvest," or "natural," almost all granolas are fattening. One tiny serving can have 420 calories, 10 grams of fat and 26 grams of sugar.

A better choice:
Muesli is made without added oils and is usually sweetened with berries and fruit, not sugar. Try soaking mueseli in skim or almond milk overnight.

•Pretzels
People are often lured in by the "fat free" aspect of pretzels. But a 3-oz. serving of pretzels can contain 320 calories and 1720 mg. of sodium – and little else.

A better choice:
Try air-popped popcorn. It has a fraction of the calories, tons of fiber and hardly any sodium.

•Couscous
Couscous is not a grain. I repeat, it is not a grain. Much like its brother spaghetti and its sister ravioli, couscous is pasta.

A better choice:
Bulgur and quinoa contain exponentially more fiber, protein and flavor!

•Tuna salad
Most of us don't eat enough fish, so I'm not going to hate on any fish in particular. Most tuna salads however, are not very healthy. Usually smothered in mayonnaise and made from albacore tuna, 4 oz. of this classic sandwich filler is filled with fat (10 grams), calories (212), and it rates sky-high in mercury. So, it's not going to get you any into your skinny jeans any quicker.

A better choice:
Try using light (not white) tuna, which is lower in mercury. Combine with herbs, lemon juice and yogurt to create a tasty, healthier version of a tuna salad!

•Brown sugar
For some reason, many people perceive brown sugar as being healthier than white sugar. Unfortunately, it's not fiber or any other useful nutrient that gives brown sugar its color; it's molasses, which doesn't offer any nutritional benefits. Consequently, when it comes to calories and health benefits, brown and white sugar are equals.

A better choice:
Try experimenting with agave, honey and maple syrup, all of which are a little sweeter, therefore you don't need to use as much.

•Canned fruit (and other canned foods)
I used to love eating canned fruit. Once I learned how to read a food label, I learned that canned fruit is arguably the least healthy form of fruit consumption. Lacking most of the nutrients that make fruit so healthy, canned fruit is loaded with added sugar and void of fiber. A medium peach has 8 grams of sugar, while one serving of canned peaches has more than 24 grams of sugar – three times as much!

A better choice:
Be smart about choosing fruit. Opt for fresh fruit with edible skin (apples, pears, peaches) or seeds (strawberries, raspberries, kiwis) or citrus (oranges, grapefruits), or certain dried fruits. Choose dried fruits with skin when possible and don't eat too many, as they can be pretty calorie dense.

•Muffins
Pick up the Nutrition Guide at Tim Hortons. One of the highest caloric / fat content items on the list is the Chocolate Muffin !!!    When you actually break down a muffin into its ingredients (sugar, flour, butter/margarine, etc.), you realize that if it came in a slightly different shape with some frosting, it wouldn't be called a muffin. It would be called "cake!" A CUPCAKE !

Most of the bran muffins I've seen exceed 400 calories and ooze with over 20 grams of fat plus lots of sugar and other additives. They may also contain trans fats – those nasty fats that raise your bad LDL cholesterol and lower the good cholesterol (HDL). Bran muffins are also often served with sides of butter only adding insult to injury.

A better choice:
Healthy Muffin recipe !  That are not only delicious but actually a healthy treat. Try making a batter of non-fat greek yogurt, egg whites, natural peanut butter, dried cranberries/blueberries, and a touch of a sweetener of your choice!    Create a texture similar to that of cookie dough, preheat the oven to 350 degrees and dole out on a sprayed pan. Bake for 30 minutes and you have an amazing, fibrous, protein filled treat!

•Reduced-Fat Peanut Butter
First, reduced-fat is not the same as low fat. Ever heard the saying, "Robbing Peter to pay Paul"? Well, most commercial peanut butters are made with the same type of sugar that cake frosting is made with. Reducing the fat makes it even worse because even more sugar is added and they contain less healthy fat.

A better choice:
As with peanuts, choose almonds or all natural organic peanut butter instead. Just remember to pour off half of the top layer of oil.

•Fruit-flavored yogurts
With more than 30 grams of added sugar and 80 calories of fat per serving in many of these yogurt desserts, you may as well be eating a chocolate bar.

A better choice:
Try non-fat greek yogurt and add some fresh berries. Greek yogurt is essentially lactose free and is packed with high quality metabolism boosting protein. Try brands like Chobani, Fage or Oikos.

•Turkey Bacon and Turkey Sausage
I've never seen or heard of a healthy sausage or bacon of any kind. Most are loaded with fat, sodium, and nitrates. Just because they are made from turkey rather than pork doesn't make them any healthier. In fact, there are many versions of pork bacons (i.e., Canadian bacon) that are leaner than turkey bacons.    And sausage is usually made with the lowest quality "leftovers" from butchering. Yuck !

A better choice:
Try smoked salmon, veggie bacon, and bresaola. They all have incredible flavor and are far healthier than traditional breakfast meats.

Preventing The Dreaded Weight Loss Plateau

Everyone has experienced it. You're cruising along on your weight loss journey, the scale is consistently going down, you've found your groove and then, BAM! You hit a wall and nothing will budge.

The stories are numerous. Everyone seems to do so well on a diet for the first 3-4 weeks then it "stops working," and they throw in the towel.
More than likely, the diet didn't stop working, their body adapted and caused a plateau.
IT HAPPENS !

Plateaus happen, at least to those who don't plan so they can prevent them!

Our bodies are actually so amazing that they learn to adapt themselves to their environments. While slowing the metabolism down may be helpful if you're trying to survive in the wilderness, it's not so helpful when you've trimmed the calories and are trying to trying to burn that fat and your own body sabotages your plans. Fight back and prevent the plateau, or if you're already hitting that wall, it's time to trick the body and relight your metabolism.

First, shake up the calories and CHEAT!   Yes, I said the cheat word!  NOW I DO say this with some conditions.....don't go crazy !  Your "cheat meals" should be responsible !
And there are a couple of ways to cheat. Each week, you should plan for a free day to indulge in your cheat meals. This helps you both emotionally and psychologically enjoy foods you love while still sticking to your carb cycling plan the rest of the week.  Don't bring home crap and leave it there to tempt you the rest of the week.

Enjoy, then toss out any leftovers or go out to partake of it somewhere else.

If the thought of ingesting a lot of sugar and "sinful" food doesn't appeal to you (congrats if you're at this point!), < ideally you WANT to get here as one of your Goals !  Aim to increase your caloric intake by about 1,000 calories higher than what you normally eat during the week to achieve a similar result on your fun day! 

The goal is to do something radically different to throw off your body and what it is expecting to take in on this day.

Secondly, mix up your weekly eating plan with a "slingshot week." While we often can't remember what we did last week, our bodies have a long term memory that's very sharp.
If you've been following a carb cycling plan for three weeks and alternating low carb/high carb with a free day on Sunday, then come week four, guess what? 

Your body will be expecting another similar week and will burn calories accordingly. So trick it! Make this week all high carb days (aka slingshot week) to mix it up, then return to your low carb/high carb schedule.  

This is so important because if you don't mix it up, you will be setting yourself up for a plateau. Keep in mind you may not lose any pounds during this week (you may even gain slightly) but remember the big picture -- you're psyching out your body to avoid a stall long term.
I don't recommend this for everyone - unless you are already follwing a very religious nutrition program like I do.

Lastly, wake up those workouts. Okay, by now you get the picture that you need to mix things up. That includes your workouts!  If you have done the same routine more than six times in a row, it's time to try something new!   Everyone will tell you a different time to mix -up / change your workouts but again - IT DEPENDS ON YOUR GOAL !  You MUST have a goal to shoot for !  You can't just "go work out every day" and not have something you wish to acheive by doing so !  There is no magic # - everyone is different.

Mix Up the Cardio !  I cannot STRESS this enough !  YOU MUST DO CARDIO !

Get on the stair stepper if you typically get on the treadmill. Take a yoga class if you normally do circuit.  If you are a walker, try bike riding.   Try Swimming !  Swimming is a TOTAL body workout !  
Check out a gym that offers a free trial and experiment if you've never gone to the gym.
If you use a gym, take a new class or get your ass on a new machine ! 

As well, if you are already doing some serious working out and not seeing any progress, take a few days off from any workouts.

You're body won't know what to think!

Switching it up will not only help you avoid the dreaded weight loss plateau, but it will also prevent you from getting bored on your transformation journey. When you keep your food plan, eating routine and workouts ever changing, you will be fueling your success!

"Peace, Love and Fitness"

Member Makes Body Fit Health Club Famous ! (It's Me !) LOL

http://uxbridgefitness.com/member-makes-bodyfit-famous.html

How to do the Perfect Lateral Raise !

This is always one of the exercises I give to clients to strengthen and tone shoulders.  If you want nice toned arms, don't neglect the shoulders.  Most people think that nice arms only = nice biceps, but in truth you must work your whole arm - Shoulders, Triceps, Biceps and Forearms for an overall toned appearance and lean look !

Dumbbell lateral raises performed the traditional way don't work the targeted muscle -- the lateral head of the deltoids (or top / rounded part of shoulder)-- as effectively as they could without a little "tweak" in the movement !  I always make sure that this is the way clients perform this and trust me - it makes ALL the difference !


In this first picture you can see the dumbbells are positioned straight and level to the floor on the raise portion of the exercise.

If you REALLY want to get definition in both shoulders AND Triceps, then the "teak" that I am referring to is just as you get to the top of the move, point your thumbs down / or 'lead with your pinkies' - meaning your pinkies should be aimed at ceiling. (see photo below).

A simple repositioning can make a big difference. Bend slightly at the waist, and lead with the pinkies means this will transfer more emphasis onto both your triceps and shoulders and help to isolate both muscle groups.

Try 3 sets of 8 to start with lighter weights (like 5 - 8 lbs).  NOTE: it is more important to get your form correct first !!!   If you do not have the correct form, then it doesn't matter how many reps you do...you won't achieve the desired results !

Form over Function ! 

Good Luck ! 

"Peace, Love, Fitness"  

Clean up your diet with a few simple tweaks !!

Whether you've tried one too many fad diets, have fallen off the bandwagon, or just want tips for lifetime weight management, read on for my excuse-proof tips to help you flush the fat and stop the dieting merry-go-round.

1. Break that fast.
Think about it. You have been fasting for a good eight to 10 hours since eating dinner and going to sleep. Studies on both adults and children show that breakfast skippers have problems concentrating and a lack of sustainable energy.
You CAN train your body to "be ready" to eat 6 -7 times a day !
You'll be reaching for coffee, sweets, and sugar-laden energy drinks to give your blood sugar an immediate lift, but soon after you'll feel drained again and on the prowl for another sugar hit.

Protein Shakes !  Get on the Protein Wagon !
Solution: Find a protein powder that is dairy-(including whey) and soy-free. I am a huge proponent in morning shakes using non-dairy alternatives like Almond Milk.  You can also buy rice, coconut and almost every other alternative in the health food dept. of your grocery store. To make a great anti-oxidant smoothie, simply combine in a blender:
One scoop vanilla protein powder, 8 ounces water or cran-water (1 ounce, 100 percent unsweetened cranberry juice to 7 ounces water), 1 cup fresh or frozen fruit, 1 tablespoon Egg Whites, 1 tablespoon flax or chia seeds, and ice cubes (if you'd like).

Gain Great energy for three to four hours!


2. Eat all the colors of the rainbow.
Include at least two dark, leafy greens (like kale, collards, and romaine lettuce) and brightly pigmented vegetables and fruits (like tomatoes, fresh corn, oranges, and blueberries) to complement your daily intake of protein foods (omega-3 eggs, organic poultry, lean beef, deep sea fish, legumes, and tofu) and healthy fats (olive oil, walnuts, and chia seeds).

3. Don't eat the same foods every day.
Variety is the spice of life, and the more kinds of foods you eat, the greater your chances of taking in all the important nutrients that ward off disease like diabetes, heart disease, and arthritis. Strive for at least 10 different kinds of foods a day instead of just a few.

4. Eat lunch like a king and dinner like a pauper.
Our caloric and metabolic needs peak at midday. Work with your metabolism, not against it.

5. WATER, WATER, WATER !  Use pure water as your number one beverage.
Since water is the most natural and effective diluting agent, it is important that it be used therapeutically for cleansing. Drinking any other liquids, such as coffee, tea (even herbal teas), soft drinks, diet drinks, carbonated water, mineral water, or unsweetened fruit juice, can ALL dehydrate you!.    All of these beverages contain some type of substance that must go through a digestive process. This is exactly what you don't want. Here's why you should drink your eight to 12 8-ounce glasses today:

• Drinking water before a meal takes the edge off your appetite.


• Water ensures normal bowel and kidney function to rid the body of waste -- as well as stored fat.


• Drinking water alleviates fluid retention -- only when the body gets plenty of water will it release the stored water.


• Water gets rid of excess salt.


• Water helps plump the skin and prevents dehydration.


• Water helps to prevent the sagging skin condition that often follows weight loss.
• For great taste - add a lemon slice to your water !

6. Try not to go more than four hours without eating.
Keeping blood sugar levels steady translates into more weight loss for you.
7. Snack in the mid-afternoon.
Learn to grab a handful of raw almonds, pumpkin seeds, pistachios, or an ounce of low-fat cheese with a piece of fruit. Feeling creative? Try a sliced apple or nectarine rolled in toasted ground or milled flaxseeds with cinnamon, or celery ribs stuffed with mashed tofu, garlic powder, onion powder, and a dash of cayenne.

8. If you go out to eat, ask the server to remove the bread ASAP.
Instead, order a seafood cocktail or grilled Portobello mushrooms to get you started and take the edge off your hunger. This way you won't be tempted to fill up on carbs. AND don't add Salad Dressing to your salad - only olive oil and balsamic !  Ditch those hidden Calories !

9. Don't desert dessert. BUT keep it healthy ! In other words, don't deprive yourself. A little bit of a natural fruit sorbet or even fresh fruit (fresh pineapple is so good for your digestion) will give your sweet tooth just the satisfaction it needs.

10. Ensure proper dietary intake.
If you eat out frequently, or are prone to skipping meals due to your hectic schedule, then consider a multivitamin to the rescue. A multivitamin is important year-round, but is especially ideal during the summer. When you sweat, your body loses magnesium, the most important mineral for your heart. I recommend a multivitamin that contains 250-500 mg magnesium daily.
If you integrate even two or three of these tips and tricks I bet you'll reap huge benefits. Here's to a slimmer, healthier summer!

It is possible to enjoy a healthy nutirtion plan and be happy !

"Peace, Love and Fitness"