A Better Me

Another Healthier Cookie Recipe

2011-02-17T19:56:00Z

I don't know about you but sometimes an apple and string cheese just doesn't cut it in the snack department. I like myself a little bit of dessert every now and then (okay daily) and so do my kids. So, I am constantly trying to find recipes for classic favorites like chocolate chip cookies that are just a little less "bad for us" but taste just as good. Here is what I found. I am reposting this recipe from www.EatingWell.com/recipes/bevs_chocolate_chip_cookies.html.

I compared this recipe to the traditional recipe found on the back of the chocolate chip bag and although this recipe makes only 1/2 the cookies as the traditional recipe there are some serious improvements. Here is what I discovered in my comparison. Assuming you doubled this recipe you would use 2/3 less butter, almost 25% less sugar, 1/4 cup less flour. You are also using whole wheat flour instead of white flour and adding a small amount of fiber with the addition of the oatmeal. I also use unsweetened apple sauce in place of the oil.

Enjoy these in moderation!!

Bev's Chocolate Chip Cookies

3/4 cup rolled oats
1 cup whole-wheat flour
1/2 tsp baking soda
1/2 tsp salt
1/4 cup butter, softened
1/4 cup canola oil - I substitute unsweetened applesauce for the oil
1/3 cup granulated sugar
1/3 cup brown sugar
1 large egg
1 tsp vanilla extract
1 cup chocolate chips

Preparation:

1. Preheat oven to 350 degrees. Coat 2 baking sheets w/cooking spray (or use stoneware and no cooking spray).
2. Grind oats in food processor or blender. Transfer to medium bowl and stir in flour, baking soda, and salt.
Beat butter in large bowl until fluffy. Add oil, sugars, egg, and vanilla; beat until smooth and creamy. With the mixer running, add dry ingredients, mixing on low until just combined. Stir in the chips.
3. Drop the dough in heaping teaspoonfuls at least 1 inch apart, onto the prepared baking sheets. Bake 1 sheet at a time for approximately 15 minutes, until firm around the edges and golden on top. Cool the cookies for 2 minutes on the baking sheets, then transfer to wire racks to cool completely. Makes 2 1/2 dozen cookies.

Nutrition:

Per cookie: 99 calories; 5 g fat; 2 g saturated fat; 2 g monounsaturated fat; 11 mg cholesterol; 12 g carbohydrates; 1 g protein; 1 g fiber; 64 mg of sodium; 55 mg of potassium.

Exchanges: 1/3 starch; 1/3 other carb; 1 fat

Health Challenge Started Yesterday!!

2010-10-05T13:07:00Z

The October Health Challenge started yesterday. Now is your chance to look and feel better while earning discounts on personal training! Take a peek.

Contact me with your questions or to tell me how great you are doing with this.

Amy
612-968-0564
amy@abettermefitness.com

A Better Me Fitness Health Challenge

This is your opportunity to improve your health by adding or eliminating things and/or habits that are either negatively impacting your health or might positively impact it. By doing so you will feel better and you can earn credits towards your next personal training package. This is intended to be fun, motivating, and rewarding.

Here is how the challenge works.

You must complete each challenge for 7 consecutive days. The dates are as follows:

Monday 10/4 – Sunday 10/10

Monday 10/11 – Sunday 10/17

Monday 10/18 – Sunday 10/24

Monday 10/25 – Sunday 10/31

You will earn $5 credit for each challenge you complete but must complete a minimum of 4 challenges during the 4 week time frame. You can complete the same challenge for four consecutive weeks or various challenges for a minimum of one week to reach your four challenge total.

Minimum credit will be $20 and maximum credit value will be capped at $100 regardless of how many challenges you complete. All credit will be applied to your next personal training package and has no cash value.

The Challenges are as follows: (Each challenge is based on the 7 day increments above).

Eliminate added sugar from your diet. Naturally occurring sugar found in fruit does not count but any other sugar added does. You will need to read labels!!
Complete a minimum of 3 cardio workouts.
Complete 2 strength workouts.
Limit TV and computer time to no more than 5 hours for the entire week.
No pop or caffeine.
No processed food, including fast food, boxed and pre-packaged food.
Eat a minimum of three servings of vegetables each day.
Get 8 hours of sleep each night.
Try one new recipe or vegetable.
No alcohol.
30 minutes of relaxation or “you” time each day. This can include meditation, yoga, recreational reading. Basically anything you do for yourself to reduce or relieve stress.
Eliminate white stuff…no white flour, bread, or pasta.
Eat breakfast each day.
Include a lean protein, healthy carb, and healthy fat at each meal.
Keep a food, exercise, and water journal.

Choosing the Right Trainer

2010-09-29T21:10:00Z

I am always surprised when a potential client comes to me and doesn't ask anything about my background, trainer style, or experience. Unfortunately, there are many trainers today that are not educated or truly qualified to be considered "experts" in the industry. Many took a weekend certification and/or do not even have a current certification. So, I have taken the time to put together a list of some things to look for and ask a potential trainer. Rather that person is me or someone else you want a trainer with experience and a personality that will motivate and encourage you.

IDEA Fitness has created a new website that is trying to regulate the industry and make it easier for you to get most of these questions answered even before you meet with a potential trainer. The site is called Fitness Connect and trainers can include bios, education, and certifications and these certifications can be verified by the site so you know that what they say is true. This site will help maintain authenicity in the industry. Check for yourself at www.fitnessconnect.com.

1. Do they have a current certification and if so with whom? There are alot of companies out there offering certifications but a quality certification will be accredited by a third party association called NCCA (National Commission of Certifying Agencies.) A few of the most well known, and most well respected certifiying bodies are ACE (American Council on Exercise), NASM (National Academy of Sports Medicine), ACSM (American College of Sports Medicine). All of which are NCCA accredited. If you are confused ask about their certification. How long did it take to obtain, what is the renewal process, how long have they had it etc?

2. Do they have a degree in exercise science, physical education, kinesiology or other movement related program? Although, this is not a MUST for all trainers it does show that they are committed to fitness and have a higher level of education then some?

3. What is the trainers experience? Have they worked in fitness facilities, taught group exercise, ran weight loss programs, were they an athlete?

4. What are the trainer's specialties? Do they work with mostly athletes, women, pre/post natal, children, elderly, etc? A good trainer will be able to tell you who their typical client is and rather or not they are a good fit for you.

5. Can they offer references, testimonials, success stories?

6. Are they reasonably and competitively priced? Although, beware if the trainer's prices are much lower then others in the area.

7. How will the trainer motivate and hold you accountable? Do you want a drill sergeant type of trainer or someone more gentle? Remember you will be spending alot of time with this person and sharing some of your biggest fears and goals so you need to feel comfortable with this person.

8. Lastly, are they conveniently located and will there schedule work with yours?

I am sure that I have forgotten something here but the main thing is to take the time to research your choice and feel comfortable with the trainer that you choose. This is a big decision and committment.

Good luck.

Amy

Health Challenge

2010-09-21T19:22:00Z

Here is your chance to improve your health and earn credit towards the purchase of personal training. Check it out.

A Better Me Fitness Health Challenge

Here is how the challenge works.

You must complete each challenge for 7 consecutive days. The dates are as follows:

Monday 10/4 – Sunday 10/10

Monday 10/11 – Sunday 10/17

Monday 10/18 – Sunday 10/24

Monday 10/25 – Sunday 10/31

You will earn $5 credit for each challenge you complete but must complete a minimum of 4 challenges during the 4 week time frame. You can complete the same challenge for four consecutive weeks or various challenges for a minimum of one week to reach your four challenge total.

Minimum credit will be $20 and maximum credit value will be capped at $100 regardless of how many challenges you complete. All credit will be applied to your next personal training package and has no cash value.

The Challenges are as follows: (Each challenge is based on the 7 day increments above).

Eliminate added sugar from your diet. Naturally occurring sugar found in fruit does not count but any other sugar added does. You will need to read labels!!
Complete a minimum of 3 cardio workouts.
Complete 2 strength workouts.
Limit TV and computer time to no more than 5 hours for the entire week.
No pop or caffeine.
No processed food, including fast food, boxed and pre-packaged food.
Eat a minimum of three servings of vegetables each day.
Get 8 hours of sleep each night.
Try one new recipe or vegetable.
No alcohol.
30 minutes of relaxation or “you” time each day. This can include meditation, yoga, recreational reading. Basically anything you do for yourself to reduce or relieve stress.
Eliminate white stuff…no white flour, bread, or pasta.
Eat breakfast each day.
Include a lean protein, healthy carb, and healthy fat at each meal.
Keep a food, exercise, and water journal.

Record your results and get them to me by 11/15 to redeem your credits.

Good luck.

Amy
612-968-0564
amy@abettermefitness.com

Selecting the Right Running Shoes

2010-09-14T17:03:00Z

This is my favorite time of year for outdoor running and a great time to ramp up your cardio routine and your fall/winter wordrobe and fitness gear. The proper footwear is key in preventing injury and providing comfort and support while exercising.

Here are a few pointers on how to select the best shoe for your foot. If you are an avid runner I also suggest visiting a specialty store and have your gait assessed and a professional help you select the right shoe. I prefer Gear West in Long Lake but there are many stores throughout the Twin Cities that could help you.

First, off you need to find out if you have high, low, or normal arches. You can find this out by standing in a shallow puddle of water and then stepping onto a paper bag and see what your foot print looks like. If you see a curve inward that stops about mid-foot you have normal arches, if your curve only goes in about as far as your second two you have low (flat) arches and if the curve runs all the way to the other side of your foot you have high arches.

In general most people will have normal or low arches. If you have low (flat) arches this can be a potential problem and lead to overpronation, or to much rolling inward of the ankle. Common injuries associated with this include plantar fascitis and Achilles tendon pain. The most important thing to look for in a running shoe if you overpronate is one with good stability. If you have normal arches you want a shoe with good cushioning.

The last type of foot is the high arch and this person tends to supinate, ankle tends to roll outward and landing is on the outside of the foot. This is the least common type of foot and you will often see greater wear on the outside of your shoes. This person tends to take to much shock through the lower leg and needs a good cushioning shoe even more so then the normal arch person.

Remember, a good shoe does not need to be "broken in" and should fit right from the start. Make sure it is wide enough or narrow enough for your foot shape and is the proper shoe design for your activity.

Good luck and happy running this fall.

Healthier Cookies

2010-09-07T19:26:00Z

So, as many of you know I have a huge sweet tooth so here is a recipe I stole from Bethanney Frankel for Banana Oatmeal Chocolate Chip Cookies.

Ingredients

1 1/2 cups oat flour

3/4 cup rolled oats

1/2 teaspoon baking powder

1/2 teaspoon baking soda

1/2 teaspoon salt

1/2 cup raw sugar

1/3 cup chocolate chips

1 teaspoon canola oil

1/3 cup soy milk

1/2 cup banana puree (1 medium-size banana)

1 teaspoon vanilla extract

Cooking Directions

Preheat oven to 375°F.

Combine all the dry ingredients in a bowl.

Combine all the wet ingredients in a separate bowl. Mix the dry and wet ingredients together, until well combined.

Use a medium-size ice cream scoop or a large spoon to scoop batter onto a cookie sheet covered with wax paper.

Bake for 12 minutes, rotating the pan halfway through cooking, or bake until the edges of the cookies are light brown.

Short Burst Interval Training: The Golden Ticket to Weight Loss?

2010-08-27T20:30:00Z

Short Burst Interval training is all the buzz right now and it is not just for athletes anymore. It is said to produce the same results as longer, lower intensity cardiovascular exercise. One study showed the same results in fat loss over a 2 week period for a group exercising for 2.5 hours using the SBT (short burst training) and an endurance group training for 10.5 hours. So, if you are looking for quick results in a short period of time this might be the way to go. Here are a few more things that studies have shown that might encourage you to give this a try for more details on the studies cited read the following article posted by IDEA Fitnesshttp://www.ideafit.com/fitness-library/short-burst-training?utm_source=IFJ%20August&utm_medium=email&utm_campaign=T1.

How do I do this type of training you ask? Warm-up for 5 minutes at a moderate pace and then complete 60 seconds at a high intensity, all out effort. Follow this with 4 minutes of lower intensity strengthening, stretching, or corrective exercises. Then complete two 30 second bouts of high intensity training with 30 seconds of rest between each bout.

Repeat this circuit 2-3x and cool down for 5 minutes. This whole workout will take between 20-30 minutes to complete. Try doing this 2-3 x per week.

For more guidance on exercise selection please contact me.

Good luck and enjoy all that extra time you will have by adding this to your fitness regimen.

Amy

Things to Eliminate or Add To Your Diet to Reduce Sugar Intake

2010-08-17T13:04:00Z

The average American eats roughly 34 teaspoons of sugar each day. The American Heart Association recommends that we eat no more then 10 teaspoons per day. Preferably, 6 teaspoons for women. One teaspoon is equal to 4 grams. So, in other words we should be eating no more then 40 grams of sugar per day. Start reading your labels and you will quickly realize that we eat way too much sugar. For example a 6 oz container of low-fat Yoplait flavored yogurt contains 27grams of sugar this is as much sugar as a Snickers Bar!!

Here are some tips on what to eat or not to eat to help reduce the amount of sugar in your diet.

1. Eliminate soda and juice from your diet. A 12 oz can of Coke has 40.5 grams of sugar.   This is your whole days worth of sugar!!!
     An 8oz serving of the average 100% juice apple juice from concentrate has 27 grams of sugar. A medium apple contains about
    11 grams of sugar.

2. Avoid light and low-fat items. This might mean less calories but it might not and in the yogurt example above you are often getting tons of sugar in place of the fat.

3. Eliminate artificial sweeteners. Lots of studies are now being done showing that these sweeteners intensify sugar cravings and are harmful and unrecognizable to the human body.

4. Avoid processed foods. Start reading labels and you will be amazed at some of the sugar contents in boxed crackers, cookies, frozen entrees, cereals, and breads. READ YOUR LABELS.

5. Eliminate caffeine. This can lead to spikes and crashes and blood sugar levels and cause sugar cravings.

6. Eat protein. It will help you better digest the sugar and it will make you feel fuller thus avoiding the sugar crash.

It is amazing how stable your energy levels will be by cutting your sugar content. Give it a try. It is not easy to eat less then 40 grams of sugar per day but can be done by eating lots of whole fruit and vegetables and lean proteins.

Let me know how it goes.

Amy

Great Core Workout

2010-08-10T02:24:00Z

So, I have been summarizing what the core consists of and explaining some basic core exercises in the last few blog postings. ACE Fitness has an amazing core workout with photos and great descriptions of the exercises so if you are ready for a really intense core workout. Check out this link. http://www.acefitness.org/workouts/5/#program.

I have personally used all of these exercises at one time or another with my clients. Let me know what you think!!

Amy

Abdominal Anatomy: Train every muscle!!

2010-07-29T15:11:00Z

We have four main abdominal muscles and each can be trained by diffrent exercises. Doing crunches all day long will not hit them all. So, I will give you a brief description of each muscle, what it does, and one exercise that will work that particular muscle.

Rectus Abdominus- This muscle runs vertically and flexes the spine in crunching motions such as getting out of bed. The typical crunch is good for this muscle. Try them on a stability ball to eliminate "cheating".

Internal and External Obliques- These muscles run diagonally along the side of your torso and help in flexion of the spine, extension of the spine, and spinal rotation. The best exercises for these muscles are rotational movements. These can be hard to isolate and care must be given to not tweak the back on twisting motions. My favorite exercise is actually an isometric standing exercise using exercise tubing. Place the band, using a door attachment , at shoulder height.  Standing next to the tube pull the band straight out in front of your chest with arms extended and band to floor. Hold for 20 to 30 seconds. You should feel the tension on the side of your torso opposite the band.

Tranverse Abdominus- This is your "girdle" .   This muscle runs horizontally and wraps around your body. It acts to stabilize the spine and protect your low back. This is a deep muscle and is best activated by "drawing-in" and breathing deeply. To find this muscles lye on your back and force out a fake cough. You will feel these muscles contract. Then put your hands on your hips while in this position and breath deeply watching your belly rise and fall and pulling in this muscle as if zipping up a pair of tight pants.

Hope this quick anatomy lesson sheds some light on this complicated and hard to train region of your body. For even more great exercises give me a call or reply to this post with your own thoughts and ideas.

Amy

Training the Core

2010-07-19T20:10:00Z

Everyone wants flat abs and hears the phrase "strengthen the core" but what does this mean and how do you do it?

First, the core is all of the muscles that connect at the pelvis, this includes, your butt (glutes), diaphragm (breathing muscle), hip flexors, and the abdominal and spinal muscles. The key to training the "core" effectively is teach all of these muscles to work together and to the right degree. Often times things such as the hips or low back are too strong and things such as the transverse abdominous are weak.

You need core strength for proper body function and you want these muscles to activate before movement begins. Example: if you are picking up a heavy box you want to make sure your core is activated and strong otherwise, it is likely you will only use your low back to get back up and the result if often injury.

My first step with all of my clients is to make sure that they know what neutral spine is and are able to activate the transverse abdominous which are deep muscles that act as a corset to spine and help protect the low back and aid in posture and trunk stability.

Here are two exercises to activate the transverse abdominous:

1. Drawing In- Start lying on your back with your knees bent and feet flat on the floor. Do not flatten your spine to the floor and do not arch the spine. There should be a small space between your low back and the floor. Then place your hands across your hips, below your belly button and inhale slowly. Feel your belly expand. Then exhale and feel your belly flatten as you pull it toward your spine. Perform this 10-15 times. Your pelvis should not move during this movement.

2. Superman- Begin on your hands and knees with your hands directly under your shoulders and your knees directly under your hips. Then raise one arm straight out and parallel to the floor and the opposite leg parrallel to the floor. Hold for 5 big breathes and then switch. Try not to shift your weight as you alternate limbs. Envision a pole running down your spine and you do not want it to fall off as you move.

If done correctly these exercise are not easy. They are intended to create awareness and should not be painful.

Next time, I will get more specific as to the abdominal muscles and how to target each area of the stomach.

For now, practice this as it is the foundation, and if you do not know what neutral spine is please, please, contact me. Otherwise, you will never have strong, flat abs.

Amy

Portion Size Guidelines

2010-07-14T14:29:00Z

So, often times I get this..."I think I eat pretty healthy but I just eat to much." Or if you are exercising and eating well but not losing weight maybe you are just eating to much. Often times the portion sizes we are accustomed to eating and often served at resturants are 2-3 x more then what a single portion truly is. So, here are some guidelines for eyeballing portion size that I found on WebMD. To print a copy of the guidelines here is a link.. www.healthyeating.webmd.com. />
First get in the habit of filling your plate 1/2 vegetables, 1/4 lean protein, 1/4 whole-grain carbs or starch. Also, using a smaller plate is always a good idea.

Basic Guidelines:

1 cup=baseball
1/2 cup=lightbulb
1/4 cup or 2 tbsp=golf bal
1 tbsp=poker chip
1 slice of bread=cassette tape
3 oz of chicken or meat=deck of cards
3 oz of fish=checkbook
1 oz of lunchmeat=compact disc
3 oz muffin or biscuit=hockey puck
1 1/2 oz of cheese=3 dice

The website offers more detailed items for example 1 brownie is the size a dental floss package (YIKES). 1 bagel is the size of a 6 oz tuna can (YIKES again).

So, take a look at this and then think about what you are eating and see if your portions are in line or not. You might be eating a lot more then you think.

Let me know if you have questions or unable to print the portion guide and I can get you a copy.

Amy

Essential Fatty Acids

2010-07-09T20:25:00Z

Essential Fatty Acids, also know as, EFA's. These are fats that your body cannot manufacture and you most get them from the food you consume. The two main types are Omega 3 EFA's and Omega 6 EFA's.

Omega 3 EFA's are known to have anti-inflammatory properties and are considered a "good fat" that positively impacts diseases such as hypertension, heart disease, arthritis, Alzheimers, diabetes and more. They are thought to help preserve bone health and help with mental function and clarity so they are important to menopausal women and children. I personally notice and improvement in my skin complex and reduction in dry itchy skin when I take a quality Omega 3 supplement. The best sources for obtaining Omega 3 EFA's are from fatty fish such as salmon, sardines, and albacore tuna. It is recommended to eat these type of fish twice per week. Pregnant women need to be careful though due to high mercury levels in some of these fish. Other good sources are flaxseed, pumpkin seeds, canola oil, walnuts, and hempseed oil.

Omega 6 EFA's are often labeled "bad fat" and favor inflammation. However, it is an essentail fat that our body needs and the problem is not the fat it's self but the fact that we simply have to much of it in our diet. We often get 10 times more Omega 6 then we do Omega 3. The better balance would be a ratio of no more the 4:1 Omega 6 EFA to Omega 3 EFA's. The reason for this imbalance is because or reliance on highly processed foods containing vegetable oils, corn fed animal products and the overabundance of soybean oil, hydrogenated, partially hydrogenated, and transfat. PLEASE do not buy packaged foods with these last three things listed in the ingredients.

I hope this helps you better understand the reason we need Omega 3's EFA's in our diet and could go into much more detail about specific benefits or supplementation but will save that for another time.

Consider having some fish for dinner tonight!!

Amy

Fats

2010-06-15T21:30:00Z

Fats are the third macronutrient that our bodies cannot live without. Fat is responsible for transporting vitamins and minerals throughout our bodies and making hormones and bile. Fat provides insulation for our body and is great source of stored energy. It is also key in proper brain functioning and helps elevate our mood.   It can also help alleviate digestive concerns. Lastly, it provides saiety and flavor to our food and helps us remain full for longer.

It also has 9 calories per gram while carbohydrates and protein only provide 4 calories per gram.  So, choose your fats wisely. As they are not all created equal. The key is not avoiding fat but choosing high quality, good fat.

There are three basic types of fats:

1. Saturated Fats- These can raise your cholesterol levels and should be limited and eaten in smaller amounts.  Most saturated fats come from animal sources, examples are red meat, egg yolks, butter and cheese.

2. Polyunsaturated Fats- These fats lower both the "good" and the "bad" cholesterol so you still need to be careful with some of these. Choose things like safflower oil and sunflower oil and avoid anything hydrogenated or transfat.    This includes margarine. These things act like saturated fat but are unrecognizable to the body so always choose butter over margarine.

3. Monounsaturated Fats- These fats are said to raise the "good" cholesterol and lower the "bad" cholesterol. This makes these fats the best type to consume.  One of the best being olive oil. Other good choices are canola oil, avocados, and peanuts.

This is a very basic breakdown of fats and doesn't begin to touch on the fatty acid balance of Omega 3 and Omega 6.  I will talk about that next time in the meantime here are a few quick tips on how to get good quality fat in your diet and avoid the unhealthy bad fats.

Tips:

1. Avoid anything labeled hydrogenated or transfat!!! Read your labels these things are not always listed in the fat section of the nutrtional label.

2. Eat butter, eggs, and red meat, cheese and diary in small amounts.   These things offer nutrition but also saturated fat. DO NOT EAT MARGARINE.

3.  Use olive oil for cooking at medium heat and butter, coconut or canola oil for higher heat cooking.

4. Try avocado instead of mayo on your sandwiches and wraps.

5. Use natural peanut butter and avoid ones with hydrogenated oils and added sugar.

6. Try adding nuts and fish to your diet for quality fat and healthy omegas.

7. Don't buy lowfat or fat free as these items are often just as caloric and have added sugar or artificial ingredients rather then fat to provide flavor.

8. Lastly, experiment with herbs and spices to add flavor to your food rather then butter and salt.

Enjoy quality fat!

Amy

Carbohydrates

2010-06-15T21:05:00Z

There has been alot of press in the last decade about low-carb this and low-carb that. However, our bodies need carbohydrates. They are our bodies main energy souce. Just like a car cannot run without gas we cannot run without carbohydrates for energy (this is over-simplified but go with me here).

We do not need to eliminate carbs but rather choose healthy carbs and eliminate or reduce the over-abundance of refined and highly processed carbs that is so prevelant in the American diet.

There are two types of carbohydrates. 1. Complex carbs which include whole grains (such as brown rice and quinoa), legumes (beans, peas, and lentils), vegetables. 2. Simple carbs which are basically sugar sources. Fresh fruit and dairy are part of this group but also contain many nutrients and are okay but processed and refined sugar found in many breads, cakes and pasta should be avoided.

So here are my pointers for choosing the right carbs and avoiding the wrong ones.

1. Eat fresh fruit and veggies whenever possible. Avoiding canned fruit and juices as these are loaded with added sugar. Frozen is okay too.

2. Choose whole grains such as brown rice and 100% whole wheat bread and pasta. Experiment with new grains such as quinoa and barley.

3. Read your labels..if the ingredient list says refined, processed, bleached, corn syrup or anything ending in "ose"...especially if these things are at the top of list put the item back on the shelve and walk away.

4. Limit the number of processed carbs you eat each day and try to fill 1/2 your plate with veggies at each meal to get the carbs you need.

Keep it simple and eat fresh and as close to nature as much as possible. This isn't as hard as it sounds. If you struggle with this ask me for some suggestions or easy recipes.

Enjoy REAL food.

Amy

15 Healthy Snack Ideas to Keep You Satisfied

2010-06-15T20:13:00Z

We are all busy and often times we do not eat enough. Skipping or missing a meal is one of the surest ways to ruin diet success. Here are some mini-meals or snack ideas for those times when you don't have time to eat, are on the run, or just need a little something.

1. Plain yogurt sweetened w/raisins and walnuts. Add a drizzle of honey or agave syrup if you need more sweetness.
2.. Lowfat Oikos Vanilla Greek yogurt (the least sugar of flavored yogurt that I have found and very satisfying).
3. Pear or apple w/peanut butter or nut butter.
4. Apple and string cheese.
5. Hard-boiled egg and mixed greens.
6. Whole wheat pita chips and hummus.
7. Sliced raw veggies such as carrots, red peppers, cucumber and hummus.
8. Handful of raw nuts such as almonds, pistachios, or walnuts.
9. Veggies and guacamole.
10. Turkey slices wrapped in romaine lettuce.
11. Smoked salmon on cracker w/avocado.
12. Black bean dip and pita chips
13. Kashi Bar
14. Trail mix with nuts and unsweetened dried fruit
15. Banana and a piece of sprouted bread w/peanut butter.

Protein

2010-06-14T16:08:00Z

Protein is one of three macronutrients needed by the body to properly function. In this post I will very briefly explain what protein is and why we need it, how much we need, and how we can get it.

Protein is a chain of amino acids that creates the major structural component for muscles, brain, nervous system, Protein is a macronutrient that transports iron, vitamins, minerals, fats, and oxygen through the body. It maintains acid base and fluid balance within the body. Protein enzymes speed chemical reactions and create antibodies to fight infection.

Protein quality is determined by the bioavailability of amino acids. In general animal sources are complete proteins meaning they contain all 9 essential amino acids. While plant proteins are incomplete and must be paired with other food items to create complete protein. Good sources of protein include: lean meat, fish, and poultry, legumes, tofu, nuts and seeds, milk and dairy, and eggs.

The RDA (basic minimum amount needed by the body) is .4 gm/lb of body weight. Example if you weigh 150 lbs you need roughly 60 gm of protein per day. The American Dietetic Association (ADA) recommends that athletes might need more. They recommend .5-.6 g/lb for endurance athletes or 75 to 90 grams for a 150 lb adult. For strength training athletes they recommend .7 to .8 g/lb or 105 to 120 grams per day for a 150 lb adult. There is much question as to if the extra protein is needed and at what level of exercise training these numbers are applicable. Most of us are getting the minimum amounts of needed protein each day and adding more protein will not likely add to increased muscle gain as our bodies have a limited capacity as to how much amino acid we can utilize. For more specific recommendations talk to me or I can refer to you a dietican or nutritionist for more specific needs.

Happy Eating.

Amy

Food Journaling

2010-06-03T21:07:00Z

                                                                                                     Food Journal

Food journaling can increase weight loss success.   Here are some reasons why.

1. It helps hold you accountable to what you are eating...you will think twice before you put something in your mouth.
2. It will help you track trends. Do you skip breakfast, do you snack to much, do you eat enough vegetables?
3. Seeing the written print will help you formulate and recognize where change is needed.
4. It will encourage you to be more prepared and make better food choices.

How to do it.

1. Record what you are eating before you eat it or right after you eat.   Try not to wait until the end of the day.
2. Record portion sizes.
3. Record time of eating.
4. Record where and with whom you ate.

You can keep track of what you are eating the old fashion way by just writing it down or there are many sites you can use to track your intake. Examples are: www.sparkpeople.com, www.myfooddiary.com, www.fitclick.com.

Your Homework:

Record a minimum of three days of food intake. Do not change your eating habits. One day must be a weekend.

I will review this and email my thoughts and suggestions next week.

Amy

No Equipment Needed-Three Exercises to Work Your Entire Body

2010-04-29T16:23:26Z

No Equipment Needed-Three Exercises to Work Your Entire Body

So your short on time and you can't get to the gym today. That is no excuse. Here are 3 exercises that will strengthen you entire body and you can do them anywhere. As a matter of fact, I had one of those days last week.  So, I did this workout while I was in my bathroom watching my one year old play in the tub. Multi-tasking at it finest!!

1. Push-ups - You know this one. An oldie but a goodie. It works all of the muscles of your upper body and your core. Do these on the wall, floor, stairs, a stability ball, or your knees. I do not care but do these!! Do as many of these as you can.

2. Side Plank- Lye on your side and lift onto your forearm with your elbow directly under your shoulder. Hips nice and high, body straight. Widen your feet if you need to for balance.  For more challenge keep them stacked. Start by holding for 10 seconds and work your way to 45.   Do this and you can say bye bye love handles!!

3. Single Leg Squats- Stand on one foot with your weight in your heel, bend your knee and lower your body weight. Your butt should be sticking out and your weight should be in your heel. Your knees should not cross over your toes. If you do this one right your booty will be on fire...now and tomorrow. This one is a killer.   Form is key here, so don't worry about how deep you get at first but that you do it correctly. If you are unsure call me. Start with 6 and work up to 12 repetitions on each side.

Do this regularly and say "see ya later" to flat butts and muffin tops!

Amy

Salmon Recipes-Breakfast, Lunch, Dinner

2010-04-14T17:49:00Z

There is a huge buzz on Omega 3 Fatty Acid's and eating salmon is one of the best ways to get it. I know not everyone likes this fish but here are a few ways to get it that might just change your mind. My kids even eat it!!!

Smoked Salmon, Goat Cheese and Avocado Breakfast Sandwich (This is my kids favorite breakfast!!)

Toast 100% whole wheat english muffin and spread goat cheese on 1/2 and avocado on the other 1/2 and put salmon in the middle. I serve with strawberries and now my kids have a perfectly balanced breakfast not to heavy on the carbs. (IF they won't eat goat cheese you can use a little cream cheese). This would also be good with capers and tomatoes. You could also use a whole wheat tortilla shell some salad greens and veggies for a healthy wrap.

Grilled Salmon and Asparagus

Spread a little butter, dill, and top with lemon slices on a piece of salmon and grill on medium to high heat for approximately 10 minutes per inch. Hint: Do not overcook or it will be dry.

While the salmon is cooking place asparagus spears on tin foil and drizzle with extra virgin olive oil and sprinkle on some sea salt and grill for 10 minutes.

You can add grilled potatoes, sweet potatoes, or brown rice to add a healthy carb.

Quick Salmon Salad

I use the leftover salmon and asparagus from the recipe above and throw it with salad greens, fresh squeezed lemon juice and pepper to make a refreshing salad. I then top it with whatever veggies are in the fridge. Suggestions: avocado (healthy fat), tomatoes, capers, cucumber, red pepper.

So, try these ideas and let me know what you think. Give it to your kids and you might be surprised. They might actually like it. Lizzie, my 9 year old is rather picky but loves the breakfast sandwich but won't eat the salmon alone.

Happy Eating,
Amy