Trans Fat

Trans fat is bad fat, as a matter of fact the worst kind of fat. It is horrible for your health it raises bad cholesterol and contributes to lowering good cholesterol. Trans fat forms when oil is hydrogenated, or processed to become solid. When margarine and shortening were invented they were thought to be healthier, because it was not butter. The reason it was invented to make processing food fast and the cost more inexpensive. They also give the food a longer shelf life. But do you really want to eat something that can out live a cat.

Trans, or hydrogenated, fat is found in stick margarine, vegetable shortening, fried foods, commercially baked goods such as, crackers, pastries, cookies, and many other products. It is now mandatory for companies to list trans fat on food labels, and due to that many manufacturers changed their formulas to reduce the amount of trans fats.

However, some foods may contain small amounts of trans fat, even if they list zero grams of trans fat in the Nutrition Facts panel. To avoid trans fats completely, check the ingredients list on a product for "hydrogenated" or "partially hydrogenated" oil of any type. If such an ingredient is present, there is still some trans fat in the food. And limit your intake on products if the trans fat ingredients are near the top of the list. The only products without trans fats will say “NO TRANS FATS”. And be aware in restaurants because unless the menu specifies, many fried foods are still prepared with hydrogenated oils.

What's in This?

When you shop for groceries, do you consider health claims on the packages, like "fat free" or "sugar free?" You may even look at the Nutrition Facts to see how many calories are in a serving, or how much fat the product has. But do you know what is in the food. Can you even pronounce the ingredients? From now on try to read the ingredients in the food, to help yourself make educated decisions about what goes in your cart and in your body.

Many food products have loads of additives. They only contribute to poor nutrition. Refined sugar is packed into many "health" foods, like cereals and flavored yogurts, providing empty calories with no nutritional benefits. Ingredients are listed in order of quantity, from most to least. Stay away from foods with added sugar, (also called high-fructose corn syrup, dextrose, glucose, cane sugar, and corn syrup) especially if it is one of the first three ingredients. Artificial sweeteners, are not necessarily safe in excessive amounts, so be careful with these. Processed foods also contain way too much salt, which can lead to high blood pressure and other health problems. So read labels before you buy.

Fight Unhealthy Habits

There are three common culprits for unhealthy eating. The first is convenient vending machines filled with tempting junk foods. The second is early lunchtimes and the third is fast food. People are more likely to get fatty carryout rather than eat a balanced meal if they eat lunch before 10:30 in the morning. At the same time people are more likely to buy fast food if they have the option to leave work.
So what can you do? Be sure you understand the connection between the right foods and health. Think about choosing a balanced meal over fast food items, regardless of what time you eat. Try packing a lunch and snacks at home instead. Try these techniques and you will be giving your body the nutrition it needs and not just calories.

Shopping Secrets

We have been over this before but I think it is important to go back and make sure we all know the rules to grocery shopping. #1, stick to the perimeter of the store, that is where you will find fresh dairy, produce, protein. Most of the aisles in between have pre packaged processed goods, not the best choice.

Produce. Load up on a variety of fresh, nutrient-dense, fiber-rich vegetables. Try items like spinach, zucchini, broccoli, tomatoes, carrots, and peppers. Don’t forget the fresh fruits, such as apples, oranges, mangoes, pomegranates, melons, and berries.
Dairy. Grab some eggs and low-fat cheese. Low-fat and fat-free milk and yogurt count toward your daily dairy requirement. You can also find unsweetened soy milk in the dairy aisle.
Meats/Fish/Poultry. Focus your attention on lean cuts of beef, poultry, turkey and chicken breast. Fish and shellfish are also good choices. Try to eat fish four times a week.
Frozen Foods. The frozen aisle offers quick-to-cook vegetables, nice if you are in a hurry. You can also find soy-based meat alternatives in the freezer section.
Miscellaneous. Other foods to seek out from the middle of the store: nuts, canned light tuna fish, extra-virgin olive oil, sugar-free gelatin, vegetable juice cocktail or tomato juice, sugar-free drink mixes, whole-grain breads, brown rice, whole-wheat pasta, and low-sugar, high-fiber whole-grain cereals.

I have been talking to a client who had an idea about having some cooking classes in different homes with small groups. If any of you would like to learn more please email me.


Fennel and Black Pepper-Crusted Lamb Chops
Serves 2 (serving size is 2 lamb chops)
Crush the fennel seeds with a mortar and pestle, or use a heavy-duty zip-top plastic bag and a rolling pin.

cooking spray (olive or canola oil preferred)
1 1/2 teaspoons fennel seeds, lightly crushed
1 teaspoon ground coriander
3/4 teaspoon cracked black pepper
1/4 teaspoon garlic powder
1 (4-ounce) lamb loin chops, trimmed

Heat a grill pan coated with cooking spray over medium-high heat until hot. combine fennel seeds, coriander, black pepper, and garlic powder. Press mixture onto both sides of lamb. Add lamb to pan, and cook 5 minutes on each side or until desired degree of doneness.

NUTRITION PER SERVING
CALORIES 159 FAT 7.1 g PROTEIN 20.7 g SODIUM 45 mg FIBER 1.3 g CARBOHYDRATE 2

Planks

Preparation for an iso ab or plank is to begin lying face down on the floor with feet together and forearms or hands on ground. The movement itself does not look like much but as much of you know that this is a deceiving move. Draw bellybutton inward, squeeze glutes and lift entire body off the ground until it forms a straight line from head to toe. Your body will be supported by forearms/hand and toes.

There are many progressions to this move. You can lift one leg off the ground, or lift one hand off the ground. Side planks are also beneficial. This is similar but your body is resting on one arm and one foot. In this position you can extend one foot or hand for add difficulty or both as shown above.

When doing isolated ab exercises, the core and neck muscles have to hold an isometric contraction. They then fatigue much more quickly than other abdominal exercises. When this move is held for a more than a few seconds our body will lets you know, it will burn and fatigue quickly. The benefit of this move is to increase isometric strength.

Create Your Own Mantra

Do you have an unhealthy mental pattern and are looking to break those bad habits for a new and healthier life? Make your own mantra. Get yourself out of that self-defeating mind-set and create your own personal, self affirmative mantra. It can be any word or phrase that you will repeat often. They can positively affect your thought and beliefs. They also can give you the boost you really need when you don’t feel like hitting the gym or getting out to do cardio. Simply let go of old, and start something new.

GERD Prevention

Do you have Gastroesophageal Reflux Disease (GERD)? Well if you do there are some things you can do to prevent the symptoms of GERD. Some of those are simple lifestyle changes. One is elevating the head of your bed at least 6 inches. You can place blocks under the head of the mattress or use a foam wedge under the head portion of the mattress. Some foods cause the esophageal sphincter to relax while they are being digested. The foods to avoid are: coffee, carbonated beverages, chocolate, fatty foods, whole milk, peppermint and spearmint. Limit acidic foods such as citrus fruits and tomatoes. You should eat smaller meals and should not lie down after eating. Try very hard not to eat 3-4 hours before going to bed. Smoking makes the symptoms worse. You should avoid drinking alcohol. Obesity is another factor that can make symptoms worse. Avoid wearing tight-fitting garments because they can put pressure on the abdomen.

Let go of the Past

Were you an overweight or lazy kid, or the black sheep of the family? Well it is time to let it all go. That past identity is not you any more and certainly is not going to help you achieve your goals. Let go of old conceptions of yourself, and make a new one. You can maintain an open mind and be open to all possibilities. Re-create yourself in the present.

I’m back! We had a little hiccup with the blog, not to worry everything is fixed and in working order. You can get your weekly recipe and read up on the rest of the newsletters, right here. Everything is under Monday's date.

Part of Life

Part of making exercise part of your life might involve opening your mind to different possibilities. Just for a moment, imagine what it would be like to exercise because it feels good. Imagine how much more motivating it would be to exercise because you want to, not just because you have to. It really is possible to make exercise an enjoyable part of your life!

Pacific Rim Chicken and Pork
Serves 10 (serving size is about 1/2 cup)

cooking spray (olive or canola oil preferred)
1 (1-pound) pork tenderloin, trimmed and cut into 2-inch pieces
1/4 cup low-sodium soy sauce
1 cup water
1/2 teaspoon black peppercorns
1 1/2 pounds skinless, boneless chicken breasts, cut into 2-inch pieces
1 (12-ounce) bottle rice vinegar
7 ounces fat-free, low-sodium chicken broth
7 garlic cloves, crushed1 bay leaf

1. Heat a large nonstick skillet over medium heat. Coat pan with cooking spray. Add pork pieces; cook 4 minutes, browning all sides.
2. Add soy sauce, water, peppercorns, chicken, vinegar, broth, garlic, and bay leaf; bring to a boil. Cover, reduce heat, and simmer 1 hour.
3. Uncover and increase heat to medium-high; simmer 20 minutes or until liquid is slightly syrupy. Discard bay leaf.

NUTRITION PER SERVING
CALORIES 104 FAT 4.2 g PROTEIN 23.7 g SODIUM 328 mg FIBER .3 g CARBOHYDRATE 1.7 g

Cardio for Better Quality of Life

We've gotten so obsessed with how we look that we no longer care about how we feel. Translate the benefits of cardio exercise into feeling good now and in the future.
Being active can make our lives better. Moving around increases blood flow to our muscles, strengthens the heart and lungs and teaches the heart to work more efficiently.

Keep It simple. Start with the basics. Get out your calendar, find 20 minutes of time on 3 different days and do something. Walking, running, going to the gym, or vigorous yard work all count to being active.
Make it a habit first. Then work on your time and intensity.
Be Patient. Make your weight loss goal long-term, then focus on the daily steps you need to take to get there.
Focus on Your Body. Spend some time focusing on how your body feels. Try different activities. Go slower or faster and see how your body responds. Take some time to learn about your body.
Stop and Smell the Roses. If you never exercise outside, you should try it. Go out and walk, run or ride your bike. Take the time to look around, notice the scenery.
Mix It Up. Choose any activity that raises your heart rate. You don't have to do the same workout every session. Changing up your cardio is easy, so do it often and you'll discover more activities you enjoy.
Appreciate Your Body. Just taking a few moments during your workouts to imagine what it would be like if you couldn't do what you wanted can help remind you how amazing your body is.

Setting the Example

When you exercise you set a good example for your kids to do the same, which could mean a better future for them. Exercise can easily be part of their lives. They can do this by playing and being physically active. Kids exercise when they have gym class at school, soccer practice, or dance class. They're also exercising when they're at recess, riding bikes, or playing tag.

Benefits:
Have stronger muscles and bones
Have a leaner body
Be less likely to become overweight
Decrease the risk of developing type 2 diabetes
Possibly lower blood pressure and blood cholesterol levels
Have a better outlook on life
Sleep better
Handle the physical and emotional challenges

The percentage of children who are overweight have more than doubled over the past 30 years. Parents need to ensure that their children are getting enough exercise. All children 2 years and older should get 60 minutes of moderate to vigorous exercise on most, preferably all, days of the week.

Our Bodies are Made to Move

Do you have a sedentary job? How does your body feel at end of the day? Do you have tight muscles, an aching back, tension in your shoulders, a pounding head, and feel exhausted? Now, how do you feel after a workout? Your muscles are warm and flexible, the blood is pumping through your body, providing oxygen and energy. You’re energized, confident, and proud. Our bodies are made to move, yet all we seem to do is sit around all day.

Benefits of cardio exercise:
Weight loss
Stronger heart and lungs
Increased bone density
Reduced stress
Reduced risk of heart disease
Reduced risk of some types of cancer
Temporary relief from depression/ anxiety
More confidence
Better sleep
More energy

So get out there and move your body!

Social Cardio

You haven't found an exercise you like and you feel like you have tried them all: rowing machines, treadmills, Stairmaster. Did you hate it? That doesn't mean there is not an exercise out there just for you. Maybe you just don't like exercising alone. Sometimes turning that solo time into social time can give us the boost we need. It can also provide a support system to keep you moving.

Exercise classes could be what could help revamp your routine. It can be more fun than sweating alone. Most group classes can add an element of fun. If you join a group, people will expect you, which can help keep you accountable. It does not matter what is, just be sure to be moving for a minimum of 30- 45 minutes of activity and keeps you heart rate up above 60 percent.

Food for Thought

We have made it through another week. I have gotten many questions about the foods I suggested this week. The best way to find out more about it is to try it. When it comes to food never get stuck in a rut, try it different ways. This is a recipe that I have given before, but in light of our topic this week I thought it was fitting.

Have a great weekend.

Grilled Salmon with Golden Beet Couscous
Serves 4 (serving size is 1 fillet and 3/4 cup couscous)

Couscous
1 teaspoon extra-virgin olive oil
2 teaspoons peeled shallots, thinly sliced (about 1 large)1 1/2 cups golden beets, pleaded, thinly sliced, and quartered
1 cup uncooked couscous
2 cups water
1/8 teaspoon kosher salt
1 cup raw spinach leaves, trimmed
Sauce
1/2 cup fresh orange juice
2 tablespoons brown sugar
2 tablespoons low-sodium soy sauce
2 tablespoons sake (rice wine)
1 tablespoon fresh lime juice
1/2 teaspoon cornstarch
1/8 teaspoon crushed red pepper
4 (6-ounce) salmon fillets with skin (about 1 inch thick)
cooking spray
lime wedges (optional)

1. Preheat grill to 400° F.
2. To prepare couscous, heat the olive oil in a large nonstick skillet over medium-high heat. Add shallots and beets; sauté 5 minutes or until shallots are tender and just beginning to brown. Stir in couscous; cook 1 minute, stirring frequently. Add water and salt; cover and simmer 8 minutes or until couscous is tender. Remove from heat; add spinach. Toss gently until combined and spinach wilts. Keep warm.
3. To prepare sauce, combine all sauce ingredients in a small saucepan, stirring well with a whisk; bring to a boil over medium-high heat. Cook for 1 minute.
4. To prepare fish, brush cut sides of fillets with 1/4 cup sauce; place, skin side up,on a grill rack precoated with cooking spray. Grill salmon for 2 minutes. Turn salmon fillets; brush with remaining 1/4 cup sauce. Grill 3 minutes or until fish flakes easily when tested with a fork or is at desired degree of doneness. Serve with couscous and lime wedges, if desired.

NUTRITION PER SERVING
CALORIES 500 FAT 12.4 g PROTEIN 41.4 g SODIUM 488 mg FIBER 4.1 g [RON 3 mg CARBOHYDRATE 51.6

Build Up with Calcium

You know that dairy foods are a good source of calcium. Calcium helps keep your bones strong. What else do you know about calcium?

Calcium is an essential nutrient that gives structure and strength to bones and teeth. It also helps muscles work properly. When you don’t have enough calcium in your diet, your bones must tap their reserves to make sure there is an adequate amount of the mineral in your bloodstream. Over time, this can weaken your bones, which can lead to osteoporosis.

Calcium is not the only factor in bone health, but it's a biggie. There are many ways to get calcium into your diet besides dairy. Foods such as kale, bok choy (Chinese cabbage), broccoli, sardines, tofu, and nuts and seeds contain calcium. Also look to calcium-fortified foods, like juices, cereals, and soymilk.

You can take a calcium supplement, but to get what you need, there are a variety of simple ways to increase your daily intake.
Such as:
Cook oatmeal with low-fat milk instead of water.
Sprinkle sesame seeds on cooked rice, salads, or in stir-fries.
Dollop plain, nonfat yogurt on your baked potato instead of sour cream.
Dip your vegetables in plain, nonfat yogurt flavored with herbs.
Have a handful of almonds and an orange as an afternoon snack.
Top your salad with cubes of marinated tofu.
Toss some chopped kale or other dark green leafy vegetables in your soup.

Fruits and Vegetables

Eating fruits and vegetables can do some remarkable things for your body. They can help stave off chronic diseases such as:
Heart disease
Cancer
Diabetes

They keep your skin healthy, and brain sharp. They can also help you lose weight.

The sad fact is that three out of four people don't get five servings of fruits and vegetables a day, which is the minimum recommended amount.

Try these tips:
Buy prewashed greens so you can make a salad in no time.
Keep blueberries and grapes in the freezer, for snacks.
Spread peanut butter on apple slices or a bananas.
At the beginning of every week, bring five pieces of fresh fruit to work, and eat one every day.
Keep fruit in a basket, you will you eat more and enjoy how it looks.
Take time to wash and cut up fresh fruits and veggies and store them in sealed containers.
Make an extra-large batch of vegetable soup. Freeze leftovers in single-serving containers for fast and easy meals.

You'll be amazed at the array of colorful, delicious produce you'll find. There is a reason theses foods are different colors. We are visually attracted to color. So stock up on the verity that is at your local store.

Whole Grain Couscous

There's a grain out there that is very much under used, it is quinoa (keen-wa) or couscous. Although it has been grown for thousands of years, and is a staple in some South American diets for centuries. North Americans are just beginning to discover its unique nutritional makeup and versatility.

Quinoa are the seeds of a leafy, spinach-like plant. It is high protein, among the highest of the grains. It is also a great source of vitamins and minerals, particularly potassium, the B vitamins, magnesium, zinc, and copper.

Couscous is as easy to make and use as rice. Since it is not widely know you may only find it in specialty food stores or very large supermarkets. It also increases about three or four times in volume after cooking, which gives you more bang for your buck.

Happy Birthday Andrew!!!

Bringing Mindfulness to the Table

The hectic pace of the life we lead often has us gobbling down our food mindlessly. But this kind of eating isn't really satisfying; it can lead to overeating and digestive problems. Incorporating full awareness of your present moment and you will find your meal to be a more enjoyable dining experience.
Today's small change is to bring mindfulness to your meals, slow down and be more present in the experience of eating. Try eating slowly. Take the food and concentrate on the experience of eating it, first enjoying its texture and aroma to gradually chewing and savoring the taste. You will be amazed at how much flavor our food contains.
Here are a few other exercises you can try.

Say grace. Offering thanks calms you and focuses your mind on the meal ahead.

Consider the food. Take a moment to enjoy the smell and look of the food before grabbing your fork.

Eat slowly. Savor each bite, chewing slowly, and experience the food's subtle flavors.

Pay attention. Don’t multitask! Focus on the food.

Happy Birthday Orlando!!!

Make and Stick to Those Goals

Making goals can be hard, but it is a necessary step to making sure you are working toward something. Find one that works for you and take the steps you need to get there. Use the ideas given earlier in the week to make one and use the tools to help you stay on track. Great job this week!

Our racquet court is painted and looks great. Hope you all have enjoyed using the new equipment. Our main plan is to use it for circuit training. Metabolic Circuit Training is a form of physical exercise that combines strength exercises, cardiovascular training and flexibility. Circuit training is rotating through training stations that work the whole body in a single session. This allows an individual to burn more calories in less time. Circuit training is a wonderful way to liven up your workouts if you’re feeling stagnant and needing some change. Or if you’re having trouble exercising outside of our session with your trainer, this is the way to stay on top of your exercise routine. Circuit training is also ideal if you’re short on time and need a quick and intense workout. If provides an energetic pace and prevents boredom.

If you are interested then please contact your trainer. We are still trying to see what times would be popular. As clients you can buy 2 workouts a week for $40 a month or 3 workouts for $60 a month. If you have any friends who are interested and are not clients they can workout twice a week for $80 a month and three times a week $120 a month.

Have a great weekend!

Low-Fat Low-Carb Turkey Wrap
Serves 1

large leaf green lettuce1/4 teaspoon mustard
slices low-sodium oven-roasted turkey breast2 slices tomato
Freshly ground black pepper, to taste

Lay the lettuce leaf flat, and evenly spread mustard on it. Lay down the turkey and tomato. Season with pepper to taste. Tightly roll up the lettuce leaf and enjoy.

NUTRITION PER SERVING
CALORIES 32 FAT 1 g PROTEIN 6.2g SODIUM 103 mg FIBER .4g CARBOHYDRATE 2.8 g

Goal Tracking Ideas

Calendar Tracking: Get a calendar. The size depends on if you want to post it to the wall or carry it around with you. Mark your progress every day, make notes of what you've done.

Journal Entries: Writing an entry in your journal regarding your progress. This is a great way to help you succeed. You can write about how you feel with your goal and the progress you are making. This is an EVERY day task, so you can keep on track to achieving your goal. You can also send yourself daily emails.

Report to a Friend/Relative: Keep track of your progress by reporting it to someone you can confide in. You can send them an email, call them. This by the way can be your trainer!!!

Making and Achieving Goals

1. Pick ONE Goal: This is important! You can only achieve your goals if you focus on them one at a time. Once your goal has been accomplished or is a stable habit you can start on the next goal.

2. Simplify: Choose a small, specific goal, or you can break up larger goals into smaller goals so they can be done on a daily basis. Big successes start with small steps.3. Write It Down: Paper makes it official: You Want It! Once you write your goal down put it in a place where you will see it several times a day.

4. Keep Track Every Day: This is IMPORTANT! If you don't keep track of your progress on a daily basis you won't progress.

5. You Have To Want It: If you don't really want to do it, you won't succeed. Pick goals you want to achieve or change your attitude so you REALLY do want it.

6. Schedule Time: Here are three ideas to help you make time for your goal:

· Prioritize: Make time by not doing things that are of less, or no, value. Use hours in front of the TV or computer more productively.
· Say No: Learn to say no to those who ask for your time when you already have too much to do.
· Make the Time: You have to MAKE the time or you won't MAKE the goal. Pick a time when you will work on your goal, such as early in the morning, late at night, during lunch, when children are napping. If you "just don't have the time" then wake up earlier. Most people only need 6 hours of deep sleep.

7. Be Firm Yet Flexible: To achieve your goal you have to be firm with yourself. You have to do the required work to accomplish your goal. You also have to be a bit flexible. Make a backup plan for days when achieving your goal might be difficult.

8. Be Positive: Talk to yourself by picking a positive "phrase that you will train your mind to focus on at different times through out the day until it begins to dominate your awareness and reshape the person you are.

9. Pray About It: Choosing righteous goals is just what the Lord wants us to do, so ask for his help. As you daily pray and work to wards your goal you will see daily success.

Happy Birthday Gabe, hope it is a good one. Best wishes!

Small Goals

Here are how some ideas for small goals:

Decide to learn to run. I know that sounds funny but not many people really know how to run. But you may surprise yourself. Key is to start out slow, but within 10 weeks, you could be running for 20 minutes. You will grow so much stronger (physically and mentally). This will even help you reach your overall goal.

Get up early, this will allow you to get 30 min of cardio in before you even start your day. This way all of life’s little events will not get in the way of your workout. This can be your “me” time. The time you take to organize your day and get your thoughts together.

Look at community races. You can make it a goal to run a race and that will get you focused on different accomplishment. The first few races your goal could be to finish then finish with out walking and then under a certain time. It will do wonders for your mind set. It will give you belief in yourself that you can do anything you put your mind to.

Spring is here, it’s time to get off the couch and get back on track with your exercise routine. How you approach your workout can determine the benefits and enjoyment that you'll get from it.