Proteins made up of 20 different amino acids, compounds that help control hunger and build muscle, skin and more. Eleven of the acids are nonessential (our body produces them) so we don’t need to get them from food. The other nine are essential (we can’t make them and must replenish our supply)
WITH…
Complete proteins: these contain all nine of the essential amino acids and include animal products (meat, fish, dairy, eggs) as well as soybeans and quinoa.
Incomplete proteins: just as the name suggests are incomplete. If you could have a “perfect day of eating” you’d have complete protein at every meal to ensure all nine essential amino acids got consumed. But that’s not always possible. Something I personally like to do is… if I have only incomplete proteins at one meal, then I have complete ones at the next meal!
—————————————————————
You can also make an INCOMPLETE protein a COMPLETE protein by eating it with other foods… 2 examples:
2 TBS. Peanut butter…. spread on a 100% whole wheat english muffin.
Or
1 cup of black beans… stuff into a 100% whole wheat tortilla.
I think this will help you get the idea.
So with this being said….
may all of your days be sunny and your proteins be COMPLETE 😉
Mmmmmmm this is a winner… although this didn’t start out as MY recipe, I have been making them for so long & have added/ tweeked so many things… it’s now kind of become my recipe ( this is also why I have no caloric info listed here.). Mess around with this, it’s a very forgiving recipe. I have even used peanut butter and dried strawberries… The possibilities are endless!! Someone just sent me their version to try out! 🙂
ENJOY!
1 1/2 cups old fashioned oats
1 cup unsweetened coconut flakes (I like the fat ones)
1 tablespoon flax seed (or flax meal)
1/2 teaspoon sea salt
3/4 cups coarsely chopped pecans (or almonds)
1/2 cup dried blueberries (or cherries or whatever dried fruit you like)
3 very ripe bananas, mashed
1/4 cup coconut oil, warm enough to be liquid (I have even used other oils…)
1 tablespoon agave nectar
1.5 teaspoons vanilla or coconut extract (even a little of both works !)
Cooking spray
Preheat oven to 350°.
Combine oats, coconut, flax, salt, pecans, and blueberries .
Stir in bananas, oil, agave nectar and vanilla until well combined.
Press 2 tablespoons of mixture into a 2 1/2-inch round cookie cutter onto a baking sheet coated with cooking spray. Continue with remaining mixture.
Bake 25 minutes or until fragrant and golden. Cool on pan.
Yield: about 15 cookies.
You are gonna LOVE THIS!!! PROMISE!
So easy & yummy too….not to mention it’s a treat that isn’t even bad for you 🙂
1 cup nonfat Greek vanilla yogurt
1 cup pumpkin puree
1/2-1 tablespoon confectioners (powdered) sugar ( depending on your taste…I use 1/2 TB)
1 teaspoon pumpkin pie spice
Mix everything together in a large mixing bowl until completely combined. Place the bowl in the freezer and stir mixture every half hour until it reaches desired consistency.
If you follow my blogs at all… you know how much I preach about how important PROTEIN is. You also know how much I Loooovvveee my sweets…. so here you go. The best of both worlds. Healthy CHEESECAKE!!! Ya….you can thank me later 😉
Makes 10 mini cakes
Crust:
- 1 1/2 oz (42 grams) graham crackers
- 1/4c + 2 TB (45 grams) almond meal
- 1-2 TB unsweetened almond milk
Cheesecake:
- 4 oz fat free cream cheese, softened
- 3 oz low fat cottage cheese, blended
- 3 oz nonfat vanilla Greek yogurt
- 1 T unsweetened applesauce
- 1 T agave
- 1 T corn starch
- 1/2 T vanilla
- 1 egg at room temperature
- 2 egg whites OR 6 T liquid egg whites at room temperature
- 1 scoop vanilla whey protein powder
Directions:
1. line a muffin tin with 10 liners and preheat oven to 325° F.
2. in a food processor combine graham crackers and almond meal.
3. place mixture into small bowl and add almond milk, until it is slightly crumbly but not too wet.
4. evenly distribute the mixture into the 10 muffin cups and press down firmly.
5. bake for 10 minutes.
6. meanwhile, combine cream cheese, cottage cheese, and Greek yogurt and beat until smooth.
7. while mixing on low speed, add each ingredient one at a time, allowing each ingredient to mix in before adding the next.
8. reduce oven heat to 300° F and distribute cheesecake mixture evenly among the ten baked crusts.
9. bake for 25-30 minutes.
10. remove from oven and let cool for 15 minutes…then refrigerate for at least 2 hours.
NUTRITIONAL VALUE: (figured on The Daily Plate)
1 cake: calories 98…fat 3.5…carbs 8…protein 8.
Ladies…I know we all have our own story and we all workout for different reasons. But I see A LOT of girls desperately trying to see lower numbers on their scales. It looks to me like the main reason they’re doing it (working out/eating healthy) is to see a low number on scales. The only thing thing keeping them going is the hope that one morning they’ll stand on the scale and their “ultimate goal weight” will be staring them in the face.
I believe, and yes this is my personal opinion, that what should be staring you in the face, is yourself in the mirror. Why not forget about the numbers for a while? Check your progress in the mirror, how your clothes fit, compare old photos with new photos, happiness, how well you sleep at night, how much energy you have, how strong you are mentally and physically, there are probably a million other reasons but these are the ones just came to mind now.
Different weights look different on every single body. Just because your favourite celeb has a bangin’ bod at a certain weight, doesn’t mean it’s going to look fantastic on you too. Honestly, the more muscle you have, the leaner you look.
Don’t let numbers define you.
This is one of my newest most favorite chicken recipes yet! You will be amazed at what goes into this and how great it turns out!! Try it and let me know what you think 🙂
Ingredients:
1 lb. boneless , skinless chicken breasts (trimmed of all fat)
1 cup hummus (I like the spicy or garlic Sabra)
1 lemon sliced into thin rounds
1TB dried rosemary OR 5 sprigs fresh
1TB balsamic vinegar
1tsp red pepper flakes–optional
salt & pepper to taste
Directions:
1. Preheat oven to 450.
2. Place chicken in shallow baking dish & coat heavily with hummus. Scatter lemon slices, rosemary, and red pepper flakes (if using). Drizzle with vinegar.
3. Bake until hummus is golden…about 30-35 min (check to make sure juices run clear). salt & pepper to taste.
* I like to add a little lemon zest over the top, right before serving.
Makes 4 servings
Yes, I know…we all have our favorite junk food SPLURGE, but really, it’s best to feed your body the most natural food out there. Processed food is linked to obesity, disease, and tooth decay…
Stay Away From Anything White
What does white bread, white rice and white all have in common? Bleached and enriched wheat flour or grain. These are some of the most highly processed foods on the planet. BAD. BAD. BAD.
Shop on the Outside Edge of the Store
One of the easiest places to find unprocessed, healthy, whole foods is to purchase most of your groceries on the outside edge of the store. The edges are where you’ll find produce, meat, eggs, dairy and seafood. Yes I KNOW you will have to venture into the isles BUT do the majority on the “edges of the store”.
If the Label has More Than 6 Ingredients
SIMPLE, don’t buy it! The more ingredients the food has in it, the more it has been processed. BAD. BAD. BAD.
If Any of the First Three Ingredients End in “Ose”
“Ose” stands for sugar. Many sugars used in the food industry are highly processed, high in calories and are really bad for you.
If the Food Label Is Not Clear
What language is the food label written in? Are they real foods or chemical descriptions? Do you really know what a monosodium glutamate is??
If You Have a Coupon
Cheap food is just that—cheap. If it doesn’t cost much to make the food, it does not cost much to buy the food. Most likely there is not much nutritional quality to the food because it doesn’t have quality ingredients, like whole grains or natural stuff. I don’t know about YOU but I work too hard on my body to fill it up with crap. YUK!
So next time you shop… think about this.
Be good to your body & it will be good to you
So as you know, I usually write one blog and one recipe per month. With it being SOOOOO BUSY here at Body N Balance due to the new year, I haven’t actually come up with anything for the BLOG so this month you are getting 2 extra recipes in its place… don’t be mad at me, I promise to give you something spectacular in the way of a BLOG next month 😉
OK here are not one, but TWO of the worlds easiest recipes… and both of them are little treats I make often for myself. Both require, little time, minimal effort and use stuff that you probable already have in your kitchen.
TA-DAAAA! How easy is that!?
Frozen Strawberry Dreams
Ingredients
8 strawberries
3 oz. Vanilla 0% fat Greek yogurt
1 tablespoon sliced almonds OR chopped walnuts — healthy fats you know 😉
Directions
Hull & core strawberries
Fill with yogurt
Top with nuts
Freeze.
Aprox: Nutritional Info: Makes 1 serving
calories 150
carbs 12
protein 9
Banana Bites
Ingredients
5 medium ripe bananas
1 tbsp. all natural creamy peanut butter
2 oz. 0% fat vanilla Greek yogurt
Directions
Peel one banana and mash it with the peanut butter and yogurt. Set aside.
Peel the other four bananas. Slice into half-inch thick slices. Smear the banana, peanut butter, and yogurt mixture on half the banana slices and top with the other halves, making banana sandwiches. Place on a wooden cutting board or a plate and freeze for at least two hours.
Aprox. Nutritional Info: Makes about 6 servings
calories 166
carbs 35
protein 4
fat 3
Hope you like these! Happy eating! ~Lisa
I often use Greek yogurt or cottage cheese in place of sour cream. It reduces most of that nasty fat and adds a ton of protein. Cottage Cheese is a bit more “kid friendly” or “picky eater friendly” Just make sure to first blend the cottage cheese to a smooth consistency—no one will be the wiser 😉
This recipe is for my Spinach Dip... but I often use just the Cottage cheese & ranch packet to make Veggie Dip. If you want to turn it into “salad dressing” just thin it out with a little skim milk (or even water works!!)
Happy (healthy) Snacking!! Lisa
Ingredients needed:
(1) 10 oz container of frozen chopped spinach – defrost and squeeze dry
(2) 5 oz cans of sliced water chestnuts – dice into small pieces
(1) 24 oz container of low-fat cottage cheese – blend in food processor or blender until smooth
1 packet ranch dressing OR Knorr Veg. Soup mix ( I like the Knorr)
Then just mix well & chill for at least 1 hour for flavors to blend
Serve with fresh cut veggies.
Nutritional information for the entire 24 oz. recipe.
Protein: 72g
Carbs: 45g
Fat: 18g
It’s not too often that you find a cookie recipe that is tasty, nutritious, chewy and delicious! Not to mention, this recipe does not include any wheat, dairy or sugar, it’s SO easy to make!! They don’t have a lot of flavor and are not too sweet but I LOVE the texture & flavor… kind of reminds me of shortbread (without all the FAT!) Happy eating 😉
Ingredients:
2 cups almond meal flour (just ground up almonds)
1/2 cup almond butter
5 tbsp agave
1 tsp almond extract
1 tsp vanilla extract AND 1 tsp almond extract
2 Tb slivered almonds/raw almonds (garnish)
Directions:
– Preheat oven to 350 degrees
– Place all ingredients (except slivered almonds/raw almonds) into food processor.
– Process thoroughly, stopping occasionally to scrape sides of bowl.
– Transfer to mixing bowl and knead until moist.
– Form “dough” into balls.
– Press thumb into cookies (no more than half inch high and 2 inches wide).
– Place onto foil baking pan and press a few almond slivers or raw almonds into the thumb print each cookie.
– Bake 12 minutes.
– Remove from oven and allow to cool.
– Store in airtight containers.
With a bit of protein and carbs, these protein bites are great on-the-go pre workout snacks!
Ingredients:
- 1/3 cup natural peanut butter
- 1/4 cup honey (I use Agave but the nutritional info below is for honey)
- 1 scoop chocolate whey protein powder (I use Met-RX)
- 3 tbsp ground flax seed (I use golden)
Instructions:
- Mix together all ingredients. Should be the consistency of Play-Doh. Roll into 14 small balls. Refrigerate to firm them up, overnight for best results. Enjoy!
Approx. Nutrients per serving (1 ball):
Calories: 85, Fat: 4g, Carbohydrates: 6 g, Dietary Fiber: 1 g, Sugars: 3.5 g, Protein: 4 g,
Lisa Nash isn’t your typical personal trainer. Less Zumba and more military, Nash is the owner of Dearborn’s Body N Balance fitness center.
Opened in 2006, Body N Balance was “originally designed for those who don’t feel comfortable in a traditional gym,” Nash describes on her website. “It’s more of a cardio fitness center geared toward weight loss, endurance and cardio strength.”
Nash has trained local police and fire personnel, as well as service members in the U.S. Marine Corps. Needless to say, her gym ain’t just a place for you to lose a few unwanted pounds. It’s gonna get you into the best shape of your life if you put in the work!
On Thursday, Jan. 19, Nash talked on Dearborn Patch (online) from 2-3 p.m. with anyone looking to shape up, lose weight, or achieve a specific fitness goal in 2012.
Need some advice on where to start? Interested in trying out personal training? Nash will answer questions, talk about common fitness follies and give advice, by phone or appt. Mon- Thursday weekly.
BODY N BALANCE
2315 Monroe St
Dearborn Mi. 48124
313.792.8181
loveurcardio@yahoo.com
Article edited 10/16/12
The Day is Here, the Time is Now!!
Today only…Oct 18th (10am-7pm)
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The Buddy System Works!!
* Think about it, you could each pay $100 and get 3 months unlimited classes (that’s like a $1 a day!!)
So hurry…. grab a friend, spouse, mate, co-worker…whoever & come check us out!!! Now more excuses. This amazing deal lasts only ONE day (Oct 18) so mark your calendars…you don’t wanna miss this one!!!!!
Body N Balance will help you stay on track and hold you accountable. Read more about motivation and setting goals in my HOW BAD DO YOU WANT IT?! article.
Call (313) 792-8181 today and take advantage of this incredible deal!!
*New members only please.
If you are anything like me, the thought of taking a week “off” the gym is something you just CAN’T IMAGINE… but taking a week to “deload” is not only a smart but effective way to maximize your results. Even I have had to learn to practice what I preach 😉
~Lisa
Do you want to be lean, mean & ripped & strong??
What you need to do: work hard, heavy and work your butt off constantly, right? Wrong !!! Yes, you need to train heavy and hard and often, but training without taking some time to rest can lead to overtraining, decreased strength, decreased muscle mass and ultimately a disaster. Rest has a big role in recovery, strength and muscle building – it’s not just a break from training.
“Deload time” is defined as the time you spend recovering from training. The main purpose of the deload is to give your body a break from intense exercise.
You grow bigger and stronger outside the gym, not during exercise.
The basic principles of muscle growth are:
1. Stimulus – You send signals to the muscles, telling them to become stronger and bigger (Usually in the form of intense training)
2. Rest and nutrition – remove the stimulus and give the body material to repair itself.
3. Supercompensation – The body recovers and adapts so it can handle bigger stress.
The second principle is very often neglected by both experienced and inexperienced trainees. What happens when your body is constantly pushed to work hard ? Instead of getting better, you’ll end up getting worse – decreased strength and decreased muscle mass are just the beginning of the whole cycle of overtraining, which can eventually result in a physical injury or even CNS damage.
During the time you deload you don’t have to stay away from exercise completely. Instead you can concentrate on one or several things from the list:
– conditioning
– flexibility
– proper form and technique
– fixing/working on injuries
Deloading doesn’t mean that you should break your diet though. This period of rest or active recovery is the time the body is repairing itself, sticking to your nutrition plan is even more important during your deload week. Provide the body with all the quality materials so it can repair itself.
Some signs it’s time to deload:
– Feeling tired all the time
– Irritability
– Loss of appetite
– Insomnia
– High resting heart rate
– Feeling cold all the time
Planning a deload week:
1. Drop the heavy lifting – use lower weights during the deload week. I like to drop the weights to about 30% or use body-weight/plyo training
2. Low volume sessions – lower the number of sets/reps/exercises
3. Keep the sessions short… I shoot for 45 min.
I personally like take a week like this about every 3 months. You too should make it a part of your workout plan, because it helps the body recover & come back even stronger!!
I hope this helps!
Luv & Muscles,
Lisa
Whoa….It can’t get easier than 2 ingredients!
1/2 Cup flax seeds
1 medium (extra ripe) banana
NOW YOU…
Mash the banana with a spoon until its creamy with a few lumps.
Add the 1/2 cup flax seeds and mix.
THEN
Grease a baking sheet with cooking spray.
Drop by rounded tablespoons full and press flat.
Bake for 20 minutes @ 300 degrees (or until the edges are brown and the tops are hard.)
EASY…RIGHT!?
Note: I didn’t write this one, but it was too good not to share!
1. You’ll lose 40 percent more fat. If you think cardio is the key to blasting belly fat, keep reading: When Penn State researchers put dieters into three groups—no exercise, aerobic exercise only, or aerobic exercise and weight training—they all lost around 21 pounds, but the lifters shed six more pounds of fat than those who didn’t pump iron. Why? The lifters’ loss was almost pure fat; the others lost fat and muscle.
Other research on dieters who don’t lift shows that, on average, 75 percent of their weight loss is from fat, while 25 percent is from muscle. Muscle loss may drop your scale weight, but it doesn’t improve your reflection in the mirror and it makes you more likely to gain back the flab you lost. However, if you weight train as you diet, you’ll protect your hard-earned muscle and burn more fat.
2. Your clothes will fit better. Research shows that between the ages of 30 and 50, you’ll likely lose 10 percent of your body’s total muscle. Worse yet, it’s likely to be replaced by fat over time, says a study. And that increases your waist size, because one pound of fat takes up 18 percent more space than one pound of muscle.
3. You’ll burn more calories. Lifting increases the number of calories you burn while your butt is parked on the couch. That’s because after each strength workout, your muscles need energy to repair their fibers. In fact, researchers found that when people did a total-body workout with just three big-muscle moves, their metabolisms were raised for 39 hours afterward. They also burned a greater percentage of calories from fat compared with those who didn’t lift.
Lifting gives you a better burn during exercise too: Doing a circuit of eight moves (which takes about eight minutes) can expend 159 to 231 calories. That’s about what you’d burn if you ran at a 10-mile-per-hour pace for the same duration.
4. Your diet will improve. Exercise helps your brain stick to a diet plan. University of Pittsburgh researchers studied 169 overweight adults and found that those who didn’t follow a three-hours-a-week training regimen ate more than their allotted 1,500 calories a day. The reverse was also true— sneaking snacks sabotaged their workouts. The study authors say both diet and exercise likely remind you to stay on track, aiding your weight-loss goals.
5. You’ll handle stress better. Break a sweat in the weight room and you’ll stay cool under pressure. Scientists determined that the fittest people exhibited lower levels of stress hormones than those who were the least fit. Another study found that after a stressful situation, the blood pressure levels of people with the most muscle returned to normal faster than the levels of those with the least muscle.
6. You’ll be happier. Yoga isn’t the only Zen-inducing kind of exercise. Researchers found that people who performed three weight workouts a week for six months significantly improved their scores on measures of anger and overall mood.
7. You’ll build stronger bones. As you age, bone mass goes to pot, which increases your likelihood of one day suffering a debilitating fracture. The good news: A study found that 16 weeks of resistance training increased hip bone density and elevated blood levels of osteocalcin—a marker of bone growth—by 19 percent.
8. You’ll get into shape faster. The term cardio shouldn’t describe only aerobic exercise: A study found that circuit training with weights raises your heart rate 15 beats per minute higher than if you ran at 60 to 70 percent of your max heart rate. This approach strengthens muscles and provides cardiovascular benefits similar to those of aerobic exercise— so you save time without sacrificing results.
9. Your heart will be healthier. Researchers at the University of Michigan found that people who did three total-body weight workouts a week for two months decreased their diastolic blood pressure (the bottom number) by an average of eight points. That’s enough to reduce the risk of a stroke by 40 percent and the chance of a heart attack by 15 percent.
10. You’ll be way more productive. Lifting could result in a raise (or at least a pat on the back from your boss). Researchers found that workers were 15 percent more productive on days they exercised compared with days they didn’t. So on days you work out, you can (theoretically) finish in eight hours what would normally take nine hours and 12 minutes. Or you’d still work for nine hours but get more done, leaving you feeling less stressed and happier with your job—another perk reported on days workers exercised.
11. You’ll live longer. University of South Carolina researchers determined that total-body strength is linked to lower risks of death from cardiovascular disease and cancer. Similarly, other scientists found that being strong during middle age is associated with “exceptional survival,” defined as living to the age of 85 without developing a major disease.
12. You’ll be even smarter. Muscles strengthen your body and mind: Brazilian researchers found that six months of resistance training enhanced lifters’ cognitive function. In fact, the sweat sessions resulted in better short- and long-term memory, improved verbal reasoning, and a longer attention span.
Now that’s some “food for thought!”
~Lisa
- ¼ c. balsamic vinegar
- 1 T. Worcestershire sauce
- 2 tsp. dark brown sugar
- 1 garlic clove, minced
- 1 lb. flank steak
- salt and pepper
Combine first four ingredients in a large zip lock bag. Add steak, turn to coat; marinate for 60 minutes. Grill until desired doneness. Let stand, covered loosely with foil for 10 minutes, before cutting in thin strips against the grain.
Remember: Meat will continue to cook as you let it rest, do not overcook as flank steak can be real tough.
You’re probably used to doing cardio and weight workouts separately, and that’s fine. But doing both in the same session raises your metabolism and can help you burn those last few unwanted pounds. I try to incorporate these 3 ways of training into my classes here at BODY N BALANCE as well as in my own training (especially in the summer months)…try it and let me know what you think. Lisa
- TRY CARDIO BETWEEN SETS
Go about your weight workout as normal but instead of resting between sets, perform light cardio such as jumping rope, doing jumping jacks, or jumping on a piece of cardio equipment for 60-90 sec.
- ALTERNATE INTERVALS
Perform a set and then do some highly intense activity for 15 seconds, followed by a 45-second easy bout for recovery. Then go back to the weights for another set. You can pair your lifting with any kind of cardio (i.e a treadmill sprint, intervals on an exercise bike, or with a jump rope, etc.)
- TRY A CIRCUIT
Start with compound movements, followed by isolation lifts. For instance, do a squat, followed by a lunge, hamstring curl, and leg extension. Do not rest until after the last exercise and then rest two minutes. You’ll get an awesome pump while burning lots of calories.
The most important thing to remember is that your diet must be good (clean) You can run 100 stairs in between every set, but if all you eat outside of the gym is fatty, processesed foods, you’re not going to drop the weight. JUST BECAUSE YOU WORKOUT DOES NOT MEAN YOU CAN EAT WHATEVER YOU WANT.
That being said, trying the above techniques is a good way to kick up your current routine and help you to lose a few extra pounds. I would warn, however, that if you’re trying to pack on muscle or gain strength…. This is not the best avenue. Continuously doing cardio between sets will zap your strength, and therefore gaining muscle will be a challenge. If muscle is what you want, it is better to lift heavier & take rests between your sets.
Hope this helps!!
Luv & Muscles (or in this case…fat loss!)
Lisa
Soooo this is what happens when I have a sweet tooth and I am too lazy to walk to the store… I come up wit new fun recipes that are easy, tasty and not bad for you!! Let me know what you think….. Lisa
- 1/4 cups oat or wheat flour (I used oat)
- 1-¼ cup Rolled Oats
- ¼ teaspoons sea salt
- ½ cups Natural Creamy Peanut Butter
- ¼ cups No-sugar-added Applesauce
- ⅓ cups Agave Nectar
- 2 teaspoons Vanilla Extract
- ¼ cups Choc. Chips (tiny ones work best) *optional
Line a baking sheet with parchment paper and set aside.
In a small bowl, whisk the flour, oats and salt; set aside.
Cream the peanut butter, applesauce, agave and vanilla in a large bowl until well-combined.
Add the flour and oats mixture and stir until combined. Add choco chips (if using) and stir well.
Scoop about two tablespoons of dough and roll into a ball. Repeat with the other dough.
Recipe makes about 16 balls.
Refrigerate or freeze and enjoy! ( I like them frozen…)
* Nutritional info to follow later
We are excited to announce that we were nominated (again!) for the Vote 4 The Best Contest!!
If you would like to vote for us please click here, sign up and find us under the Fitness category under Aerobics. We love our members and hope that you vote for us! We look forward to seeing you in class and remember…
TRAIN HARD…OR YOU’LL BE SOFT!!
- Simple- Often found in foods like fruit, candy, and sports drinks, simple carbohydrates are made up of sugars that are quickly broken down when they enter the body. Simple carbs provide short bursts of energy that do not last for very long. Some people like to eat these BEFORE their workout to give the “quick energy” but ultimately the best time to eat these types of carbs is after a workout when your glycogen has been depleted out of your muscle.
- Complex- Foods like bread, rice, oats, potatoes, and pasta are examples of complex carbs. The body takes longer to break down these types of carbs, so they provide you with energy for longer periods of time than simple carbs do. These are best eaten earlier in the day to give you the “all day energy” you need.
- Fibrous- Green and leafy vegetables, vegetable and fruits skins are often called ‘roughage.’ These items have fibrous carbs in them. These types of carbs help you feel full much longer than other carbs because the body takes them longer to digest. These are best eaten later in the day…remember what I always say: LEAN & GREEN!
NOW that you know the difference between the types of carbs, you can see that there is NO REASON to go “CARB FREE”.
I hate nothing more than to hear my clients say “I am not eating carbs because I HAVE to lose this weight”. That makes me CRAZY.
Eliminating carbs doesn’t make you lose “weight” Carbs hold water in the body. When they are eliminated from the diet, the weight lost is water weight which quickly returns once you begin to consume carbs again. It is also pretty much impossible to maintain a no carb diet for very long, as carbs are responsible for “fueling the brain & body” to live.
We NEED carbs in our diet and here is 2 reasons why…
They provide you with the strength and energy you need to power through the toughest workouts– When you are working out and trying to lose weight, you need all of the strength and energy you can get to perform at your best. Complex carbohydrates provide you with that needed energy for intense physical workouts. These types of carbs also take longer to convert to gluocose in the body, which means your blood sugar and energy levels will stay more consistent throughout your workout or class at BODY N BALANCE 😉
They replenish the stored carbohydrates in your muscles after a workout- Your muscles can not work without contracting, and this requires the right fuel. This fuel is what allows you to run, workout or do anything physical. Carbs are broken down into glucose when they enter the body. Therefore, eating carbs after your workout can help replenish the “stores” and help rebuild as well as keeping your muscles functioning properly.
I hope this sheds some light on the CARB ISSUE. Man can not live on protein alone 😉
Luv & Muscles, Lisa
Mmm!! Who doesn’t love peanut butter?! These low-cal pancakes are high protein and a great swap for the
traditional pancake
1 Tbs Natural peanut butter
1/2 cup old-fashioned oatmeal
3 egg whites
1 egg
1 tsp cinnamon
Agave nectar (to taste, if needed)
Combine all ingredients in bowl and mix until it makes a smooth mixture. Spray pan with non-stick cooking
spray and turn on medium heat. Pour batter onto pan and flip when pancake starts to firm up.
Makes 2 servings
Approx per serving (not including agave) 182 cals, 7g fat, 14g pro, 16g carbs, 3g fiber
Calories 181, Fat 6 g, Protein 7 g, Fiber 4 g.
We ALL do it (or have done it). Set our mind to “DIET” and think that doing some of (all of) the following will quicken our results. Take a minute to find how many YOU are guilty of… I bet you have at least 2!! Keep in mind that any of these will not make your weight loss goal come quicker, but more than likely slow down your results along with slowing your metabolism along the way…. Lisa
1. “Going on a diet”.. Being on a diet one week and off a diet the next, can be very self-defeating. Think of eating smart as a “way of life.”
2. Drinking your calories.. An occasional caloric bev won’t kill you, but making sweetened drinks & sugar laden choices a regular part of your life can add hundreds of calories to your diet equaling added unwanted pounds to YOU.
3. Skipping meals.. Oh I have said this time and again!! All you are doing is slowing down your metabolism. Your metabolism is like a “camp fire” it must be poked every few hours to spark back up to flame, to burn the calories.
4. Sorry, but condiments DO count!.. Sauces, dressings & spreads all add flavor & (usually) calories too. You might be thinking, since its low fat or fat-free, it’s ok…but have you checked the carbs? The sugar? You just MAY be surprised in some in cases… Keep a watchful eye. (You are usually safe with most mustard choices)
5. Setting unrealistic goals.. If you tell yourself you want to lose 20 lbs. in one month, there is a good chance you’ll get bummed out when it doesn’t happen. Set realistic goals, and make small adjustments to start out, then slowly add to them. Be realistic, make changes, stick with them and you no doubt will SUCCEED!!
6. Selective label reading & portion control.. The serving size on a label may not be the same as the amount you decide to eat. Also, another HUGE mistake people make is checking the “servings per container”. Most snack size bags of chips & juices are two servings (although we tend to eat/drink the entire thing). Small indulgents are a part of life, just remember to do the math before you munch, so you don’t unknowingly sabotage your weight.
Nothing like good old fashioned banana bread/muffins… so I keep coming up with different recipes. This one was created today in honor of a special someone that told me he was a banana bread fan just yesterday. This may be the best one yet 😉 Try not to eat them all yourself 😉
ENJOY!! Lisa
Ingredients
*2 /1/2 cup oats (old fashioned kind, not quick cooking…or they turn out gooey)
*1 cup plain (or vanilla) 0% greek yogurt (or if watching your carbs…use Kroger Carbmaster yogurt)
*2 eggs
*1/2 cup agave nectar (you could also use Splenda…but I’m not a big fan)
*1 1/2 tsp baking powder
*1/2 tsp baking soda
*2 bananas (make sure they are over ripe!)
1. Preheat oven to 400 degrees. Spray tin with non-stick cooking spray ( do not use muffin liners for this recipe)
2. Place oats in food processor… grind fine. Remove oats, and blend ALL other ingred. until smooth. Slowly add oats back in and blend all…
3. Divide batter among cupcake pan (about 3/4 full) , and bake for 20-25 minutes, or until toothpick comes out clean.
Approx 90 Calories per muffin (varies due to yogurt choice & sweetner)
Eating clean but see no change on the scale? Ur body is exchanging fat for muscle. Muscle weighs more than fat but occupies a tighter, more compact “package” SO keep it up…and soon you will be in smaller jeans 😉
“I really wanna lose weight, but where do I even START!?”
Don’t panic, but you start by eating 5 meals a day!! I know you just read that and thought… “WHAT?? SHE’S NUTS!” Because it sounds like this would be the opposite of how to lose weight, but what happens is that you need to start out by consuming breakfast to kick-start your metabolism for the day. Much like warming up before start to exercise, Breakfast actually means “breaking the fast” from not eating during your nights sleep. From there, think of eating a breakfast, lunch, and dinner with 2 snacks in between. Typically you would want these snacks to come as a pre and post workout meal. Of course depending on your workout time during the day this is not always possible.
The 3 main meals: Breakfast, Lunch & Dinner should not be the traditional (full-blown, stuff yourself until you can’t move) meals, but just eat to the point that you are no longer hungry. The body does not require the amount of food (we tend to put into it) The best thing to remember is to eat less food…but eat more often.
Having this mind set (along with vigorous exercise 3-4 days a week will have you losing the pounds & on your way to a fitter, slimmer you in no time.
Luv & Muscles,
Lisa
There are so many basic things you should know about, when you first begin to exercise…I would say that below is a list of the things I get “questioned” about most. I hope this gives you a little insite & sheds some light on the questions that have you in the dark. Love & Muscles, Lisa
Does it hurt? Is it Pain…or PAIN!!!!!
If an exercise causes pain, you’re either doing it wrong or you’ve already managed to hurt yourself. Be sure to separate pain from muscle soreness which comes on after you fatigue muscle and will wear off in a day or two. Actual pain can mean injury, and if what you’re doing really hurts, stop!
To stretch or not to stretch, that is the question.
Stretching before and after you exercise can prevent injury while you’re working out and muscle soreness afterward.
Exercise Speeds Metabolism ( See Feb 25, 2010 blog)
Your metabolism stays elevated for several hours after a tough cardio workout such as circuit training or kickboxing. Hourly calories burned post workout equals up to 20 % of the total calories burned during your workout.
So if you burned 600 calories during a kickboxing workout, you could burn up to an additional 120 after wards.
Crunches = six-pack.
Sure they will as long as you also get rid of any belly fat that hides them!! Crunches strengthen muscles, but won’t burn off the fat in your belly.
You’ve got to “clean up” your diet, weight train & do cardio work…and of course, for crunches to work, you’ve got to learn to do them right.
Treadmill running is better for your knees.
Many studies have found this not to be true. It is the running itself that stresses the knees, not the surface you’re running on.
Note: I, myself am not (much) of a runner…but I do know I have heard from “runners” that they feel running outdoors is harder on their joints (hips & knees)
Using Exercise Machines is safer & easier for “newbies”.
If you know what you’re doing, using machines at the gym can help you get the most out of your workout. Otherwise, you’re as vulnerable to injury and as you would be if you were doing the same type of exercise with free weights.
However, please note:
1. The machines have to be correctly adjusted for your height and weight .
You would be surprised how many people don’t know that seat adjustment plays a key role here.
2. You must understand the “idea” behind using machines. For example, most often cable machines, are used to either pre-exaust a body part, or used as a “shaping” exercise. Thus, meaning you would not use a heavy amount of weight for a low amount of reps. …you would (most likely) want to use lighter weight for higher reps on these exercises.
Keeping in mind, not all situations are the same & some people MAY have different views, opinions & beliefs on this.
I walked into the locker room at the gym the other day and as I walked over to the lockers, a woman was sitting down a few feet away looking a bit defeated. It was just the two of us, but I was completely in a world of my own…. getting in the mindset to train. From the minute I walk through the gym door, I am focused and usually keep to myself. If I stop and chat, it throws off my focus.
As I put my gym bag into my locker that woman who was sitting a few feet away, complimented me on my arms and shoulders… I smiled and thanked her. She then asked me on how I stay motivated. When she asked me that 100 things ran thru my mind. I glanced over and could see the look on her face. She was clearly “stuck”. I explained to her that training was a part of my job, and is important that I “look the part”. I knew that she wouldn’t be able to really understand that to it’s fullest extent, so I went on to explain to her how my motivation has changed over the years. What motivated me initially to work out (becoming a firefighter) was no longer the same reason that kept me training, but now that I own BODY N BALANCE I have a whole set of new reasons.
As life goes on needs change in and out of the gym. For example, let’s say you start working out because you were motivated by the pain of a break up. You wanted to get in shape, so that he could see exactly what he was missing. As time goes by that same anger that made you get up at 6:00 AM starts to lessen. Maybe you got over him and it just doesn’t seem so “urgent” to workout. When the alarm goes off you realize that you don’t want to go and there is no way you are getting out of bed that freaking early!!
What happened??
Lack of motivation is what happened. You feel stuck (just like the lady in the locker room) The motivation you once had simply fades. It’s time to rediscover another reason to get out of bed that early. The new motivation, just as the old one works best when it is extremely specific. The goal of “getting in shape” simply won’t do it. It’s too basic.
I suggest finding out what moves you inside. Choose a specific goal, and make it happen! I admit that just thinking of the fat on my legs does get me packing my gym bag and when I want to stay in bed or skip cardio, I just look at myself in the mirror in my bathing suit. That is a perfect example of a quick fix. BUT IT WORKS!
Taking it a bit deeper may bring you better results as well. Make the need huge! I am personally motivated by fear. I am fearful of losing what I have worked so hard for and I won’t give up on myself. The feeling of defeat is something I won’t deal with. My intensity comes from feeling like a day with no workout, or a “bad” workout is a wasted day… a day I will never get back.
Yep, and it’s huge and real. That is why I work as hard as I do. I am hard on others and I am hard on myself. My strong training ethic is part of building my sense of self worth. I put my heart and soul into what I do. I share my struggles & my victories so that I can somehow help someone else on their fitness journey. I will never stop reaching for more because I wholeheartedly want to be a better version of myself. Even if I fail I am trying like hell, because... Average isn’t allowed, and less than average, doesn’t exist in my world.
~Lisa
I am a huge fan of Quinoa for many reasons… It’s a nutritional powerhouse, full of protein, amino acids and Vitamin E. Not to mention it tastes great and is a nice change from brown rice.
One of my Body N Balance members (Aunt Bee) made this for me and I think it’s one of my FAVORITE Quinoa dishes!! I personally like it served cold.
Ingredients:
1 TB. olive oil
1/2 C. onion –chopped
3 cloves garlic–peeled & chopped
1 C. organic red quinoa, pre washed
1 Packet Knorr Vegetable Soup Mix
2 tsp. cumin
1/2 tsp. chipotle powder
2 C. water
1 (15 oz.) black beans –drained & rinsed
1 (10 oz.) box Green Giant shoe peg white corn (in light butter sauce)
1/2 C. fresh cilantro–chopped
Directions:
Saute onion & garlic in oil over medium heat until soft.
Add soup mix, cumin, chipotle, quinoa & water: bring to a boil.
Cover pan & simmer for 15 min.
Add beans & corn, stir & return to heat thru (5 min).
Remove from heat & stir in cilantro.
Nutritional Info: Not Listed.
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What sets apart those who reach their goals from the ones who just wish for them?
Anyone can write a goal on a piece of paper or post a picture on the fridge of their favorite fitness model. Writing and dreaming are easy.
Changing your behavior is not.
I’ve found that a client that has to fit into a wedding dress & be the center of attention, in front of all her family and friends… she, will get to that goal… OR, the woman who’s going on a summer vacation with her size 4 sister in law, and wants to wear a bikini… so will she.
WHY?!…. MOTIVATION.
For them, the consequences of NOT reaching the goal is motivation enough. Not fitting in the dress and not looking the way she always dreamed of is not acceptable; having to hear another condescending word from the skinny sister-in-law? She’s not going to put up with it.
Deadlines are important. They create an instant time frame within which you MUST reach that goal. However, you can have a deadline, but have no drive.
Look at your own behavior. Are you doing the things you need to do to reach your goal? What can you do to achieve your goals?
So now on to the New Years resolutioners… yes, I’m picking on you now….
It’s now March. Are you still contemplating if you should or could achieve those goals, ask yourself how you can move away from I SHOULD lose 10 lbs to… I COULD lose 10 lbs.
COULD you track your diet for a few days and see exactly how much you’re eating?
COULD you sign up for a race, or take some classes at BODY N BALANCE?
COULD you change your behavior in even little ways…. to work towards what you want?
COULD you join BODY N BALANCE , and let us help you stay on track and accountable?
OF COURSE YOU CAN…and you will…if you want it bad enough!
http://www.mybodynbalance.com 313-792-8181
People start out with the best intentions when the head into a workout routine…and everyone thinks they are working out the “right way” but the truth of the matter is this is not always the case. I have made a list of a FEW of the things that can and will hinder your success….and how to go about fixing them, perhaps with the help of BODY N BALANCE…
NO ACCOUNTABILITY. We all think we can stop whenever we want to and start again “next week”. This is a true formula for failure.
AT BODY N BALANCE we offer a Built in Support Group: building friendships provide you with “accountability partners” who will keep you motivated and coming back for more 🙂
STOP SHOPPING. How many of you have bought, P90X or a treadmill thinking “If it’s right here, I will have no excuse not to use it.” YES YOU WILL. You will find every excuse NOT to use it more than likely. Dinner needs to be cooked, the kids need help with their homework, laundry, you just want to sit down for a minute…well, you see where this is going…
We WILL make you spend your 45 min-1.5 hours doing JUST EXACTLY what you need to be doing. After all, we don’t have laundry here for you to fold 😉
NO PAIN, NO GAIN. Not to pick on the multimillion dollar exercise video industry, but… there are a few problems here (1) If it’s too easy, you will not get results. (2) If it’s too hard, you will just STOP doing it. And (3) Chances are you will use incorrect form, thus causing possible injury as well as poor results. You would be surprised how many times I have heard “oh yes I know how to do a perfect squat” just to watch them show me an exercise unknown to man!!?? SQUAT?? Not sure where some of these people learn their “correct form”.
With a membership here: (1 & 2) We promise it will not be too easy. We Push You Harder: We won’t push you to physical injury, but we will push you to work harder than you would on your own…and out of your comfort zone. (3) We monitor your form, and your your person level of advancement. We keep you working & we keep you working at a level that will keep YOU challenged.
EAT SMART. Don’t be afraid to EAT. Just know what and when you should eat. Just because you workout, does NOT mean you can eat any and everything!!
I can help you out in this department personally…stop in and chat about this. My door is always open. It is however, very important to eat small healthy meals every 3-4 hours
DON’T KEEP IT IN THE HOUSE. If you love it, don’t buy it. It’s that simple. You may THINK you can stop at 2 Oreos, but most likely you can’t…or you wouldn’t have to lay down on the bed to zip your jeans.
I have an absolute LOVE for the a fore mentioned Oreos, therefore, I can NOT HAVE THEM AT HOME. See I am human too!! Not everyone has enough discipline, so if you take the goodies out of the equation, it becomes that much harder to “cheat when you eat.”
IT WON’T BE ALL FUN & GAMES. The cold hard truth is, working out is WORK, and most people are not willing to put in the work that is needed to actually see results.
This is a real sore subject with me, as you have seen in my past Facebook posts & blogs. If all you had to do was strap on a “little belt thingy” and go about cleaning your house, just to find that at the end of the week you have a six pack…we would ALL have six packs now wouldn’t we?? Pole dancing, Hip hop & Zumba… 3 more examples of what (more than likely will not deliver) what’s promised. Fun yes, amazing results no. I will say it yet again, just because you are sweating, doesn’t mean you are working as hard as you should be, to get the results that you desire. Don’t get me wrong, you do have to start somewhere…but if you have been working out they the theory of “something is better than nothing” (past blog see excerpt below) doesn’t hold true.
“You will not change your body if you don’t make adjustments to your workout… Once your body gets used to you pushing it hard…you will NOT see results from what you “used” to do . Sure you will sweat (perhaps) and you may get out of breath (maybe), but after your body get’s used to a more rigorous form of exercise, the idea of doing something less challenging is really a wasted effort.”
One of my favorite things to say (yes, it’s corny but it is SO TRUE!) is “It’s called WORKI-ing out not FUN-ing out for a reason”.. and that my friends says it all...
Please take in to consideration the things I have posted today. How many of them have you been guilty of or thought about doing. I hope this helps you make better choices to help get you on track for the New Year and beyond. Please feel free to contact me or stop in with any questions, if you feel that I can help you further.
Luv & Muscles,
Lisa
People say to me every day… “I workout but I don’t really know what or how to eat. Can you give me some advice” Well people, here it is….
Don’t view it as a diet, but way of life. Once you get past the initial annoyance of weighing/measuring your food, you will have a better understanding of portion control. Doing this will also make you more “aware” of what you are putting in your mouth and how often you are “snacking”. You will eventually enjoy the benefits of eating healthier (feeling better & weight loss) and will be happy making it part of your life.
Learn to enjoy cooking. It is also very important to embrace clean eating. “Clean eating” involves eating a variety of whole foods with minimal processing, lean meats, low fat dairy, whole grains, fruits, and vegetables, healthy fats high fiber foods, and eating several small meals throughout the day, involving a lean protein source. When grocery shopping it is best to buy organic (yes, I KNOW it’s pricey) and stay on the perimeter of the grocery store. It’s the isles that will get you into trouble, as that my friends is where the PROCESSED GOODIES LIVE. Sadly, far too many strict dieters get into the mindset that clean eating is nothing but eating chicken, brown rice, and green veggies.The concept of eliminating an entire food group (Atkins) is nothing new, but it doesn’t make sense for a life long approach to healthy eating. Being too simplistic is neither healthy or appealing to most.
Make clean cooking full of flavor by experimenting! There’s an abundance of herbs, spices, marinades, rubs, and sauces that are amazing at helping you out with this. Citrus, dry rubs, herbs, spices, vinegar mustard, salsa, soy sauce, jalapenos, hot sauce, ginger, and garlic to name a few. You shouldn’t HAVE to eat boring food, unless you want to.
It’s Important to understand whats “good” and what’s “bad”The difference between a clean protein and a fatty one, a good fat, and a “bad” fat, a starchy carb, and a fibrous carb.You may initially struggle with determining what constitutes a healthy choice for a lean protein or a healthy carb, and what’s not. For the most part, it’s simply a matter of education. Read a book, or ask me. I am not a nutritionist but I can offer you background in the basic stuff. I have taken clients/members grocery shopping in the past and it can be a real shock to see what many people consider healthy!! Which brings me to my next point….
Read labels. I get laughed at all the time for this.. but in order to eat “clean” you have to scope out fat content, grams of protein, check the ingredient list, read calories per serving size, check for sodium and sugar content.
Protein, Protein, Protein (I say this every day) Take a protein bar (although usually too high in sugar for most women if you get one with adequate protein), protein powder in a zip lock bag, or tuna pouches in your purse or gym bag. The same could be said of good fat sources, like almonds or nuts for a quick snack.
2 MORE (misc) TIPS:
Have an accountability partner We all think we can start and stop when we feel like it because there is zero accountability—this is a formula for failure. You could even use Facebook, MySpace or Twitter to inform friends that they’ve reached your weight goal but still need the ongoing support to get to the gym.
*Joining BODY N BALANCE will give you all the support you need & hold you accountable (requiring you to sign up ahead of time for your weekly classes)
Take a break. No one can eat clean all the time or workout everyday without a break. It would be counterproductive. IF you were to never have a cupcake or glass of wine (hmmm does this sound familiar?) you would eventually feel deprived, thus resulting in (no doubt) a binge. Taking a break from working out can also be beneficial. Take at least 1-2 days off a week to give the body time to rest and heal. I personally take a WEEK off 2x a year just so when I go back to working out, I have a (for lack of sounding silly) hunger to hit the weights again.
MAY THIS BE YOUR FITTEST MOST FABULOUS YEAR YET! ~Lisa
CHAT LIVE WITH LISA NASH
Owner of Body N Balance
Thursday, Jan. 19, from 2-3 p.m. on the Dearborn Patch website.
I am proud and excited to announce that I will be giving a Chatting LIVE via instant message with Dearborn’s online magazine, the Dearborn Patch! As you know, I blog about fitness topics, try to cover the latest fitness trends and give advice. Here is your chance to ask me yourself.
On Thursday, Jan. 19, I will talk live on Dearborn Patch from 2-3 p.m. with anyone looking to shape up, lose weight, or achieve a specific fitness goal in 2012.
Need some advice on where to start? Interested in trying out personal training?
I will answer questions, talk about common fitness follies and give advice.
Can’t make it? Feel free to submit your questions ahead of time and I will try to respond during the chat or personally by webmail here. There will be a replay of the chat posted after the live broadcast.
Join me here on Dearborn Patch’s website this Thursday and prepare to make 2012 your healthiest year ever!!
You can even set an email reminder here. I look forward to chatting with you!!
Love and Muscles!!
Lisa Nash
Founder, Owner of
Body N Balance Fitness Studio
Blogger, Fitness Instructor, Personal Trainer
For more information about my fitness philosophy, studio, classes or training visit www.mybodynbalance.com.
Again, the new year in upon is. Time to step out of the box so to speak…
out of your comfort zone.
CHALLENGE YOURSELF!
You will not change your body if you don’t make adjustments to your workout… and the theory of “something, is better than nothing” does not always hold true.
Once your body gets used to you pushing it hard…you will NOT see results from what you “used” to do in the gym. Sure you will sweat (perhaps) and you may get out of breath (maybe), but after your body get’s used to a more rigorous form of exercise, the idea of doing something less challenging is really a wasted effort.
Why take steps backward when you really should be sprinting forward to a stronger you?!
1 C. Steel -cut oats
4 C. H20
1 medium granny smith apple cored & cubed (others are too sweet in this)
1TB. agave nectar or maple syrup
1t. cinnamon
1/2t. sea salt
1/2 C. skim milk ( although 2% makes this creamier)
1 scoop vanilla protein powder (I like Met-RX) OPTIONAL
DIRECTIONS:
Spray slow cooker with cooking spray. Add all ingred. and stir well. Cover & set slow cooker to LOW (8-9 hrs)
Serves 2-3
Approx: calories 232, Saturated fat 3g, Carbs 38g, Protein 8g
Above is WITHOUT protein powder added.
Ingredients
- 1 cup almond flour
- 1 pinch sea salt
- 1 teaspoon baking soda
- 3 egg whites
- 1/4 cup agave nectar
- 1 teaspoon vanilla extract
- cooking spray
Directions
- Preheat waffle iron.
- Combine almond flour, salt, and baking soda in a large bowl. In a separate bowl, whisk together the eggs, honey, and vanilla. Stir the flour mixture into the egg mixture. Grease preheated waffle iron with cooking spray.
- Spoon batter onto hot waffle iron. Cook until golden; serve hot. These will NOT be as crisp as normal waffles.
Nutritional Information
Amount Per Serving Calories: 216 | Total Fat: 13
Makes: 6 servings
Ingredients
3 14-ounce cans vegetable broth
1 15-ounce can tomato puree 1 15-ounce can small white beans or Great Northern beans, drained and rinsed
1/2 cup uncooked brown rice
1/2 cup finely chopped onion
1 teaspoon dried basil
1/4 teaspoon salt
1/4 teaspoon black pepper
2 garlic cloves, chopped
8 cups coarsely chopped fresh spinach or kale leaves
Finely shredded Parmesan cheese
Directions
1. In a 3-1/2- or 4-quart slow cooker, combine vegetable broth, tomato puree, beans, rice, onion, basil, salt, pepper, and garlic.
2. Cover; cook on low-heat setting 5 to 7 hours or on high-heat setting 2 1/2 to 3 1/2 hours.
3. Just before serving, stir in spinach or kale and sprinkle with Parmesan cheese.
Nutrition facts per serving: 150 calories, 9g protein, 31g carbohydrate, 3g fat (1g saturated), 8g fiber
When you perform a full repetition of any exercise you move through two phases: concentric (positive phase) and eccentric (negative phase) The concentric phase is when your muscle “shortens” to lift the weight The eccentric is when the muscle “lengthens” to lower the weight.
Most people think that it’s the “lifting” of the weight that builds the muscle, when in actuality, to maximize strength & muscle gains, you need to emphasize the eccentric phase…by returning the weight in a slow and controlled manner.
NO SWINGING!! Keep this in mind and you should find yourself stronger & more defined in no time 🙂
Ingredients:
– 1.5 cups raw almonds
– 1.5 cups raw cashews
– 1.5 cups shredded unsweetened coconut
– 3/4 cup agave nectar
– 1/4 cup natural peanut butter
– 1 tblspn vanilla extract
– 1 tblspn flax seeds
Directions:
In a food processor, chop nuts until fine. Add agave, coconut, vanilla and peanut butter. Blend until smooth.
Spray a a 9 X 9 pan with Pam and pour in mixture. Place in the freezer for about 30 minutes. Cut into 1 inch squares and serve.
I like to melt some dark chocolate chips and drizzle over the top before freezing…Mmmmmmm!
* (At this time I do NOT know the nutritional breakdown of this recipe)
48 HOURS: the number of hours that resistance training stimulates muscle protein synthesis.
So, if you train every 2 days, you keep the muscle growth process sparked… and that buff body beautiful 🙂
Obesity statistics in the United States have been on the rise for years. The U.S. surgeon general recently said that being obese and overweight has risen to epidemic proportions in America.
According to the surgeon general:
STATS:
1. 34 percent of Americans over age 20 are obese.
2. In 2006, there were more than 72 million obese people in America.
3. Obesity occurs in more women than men; more than 35 percent of women are obese compared to just over 33 percent of men.
4. Poor women are obese six times more frequently than women of higher economic status.
5. 78 percent of Americans fail to meet even the basic level of activity recommended.
6. Approximately 25 percent of Americans live a completely sedentary life.
7. Over 9 million kids from age 6 to age 19 are overweight.
CONSEQUENCES:
* Obesity is associated with 70 percent of cardiovascular illnesses.
* Obese people make up 42 percent of breast cancer and colon cancer diagnoses.
* Gall bladder surgery is related to obesity 30 percent of the time.
* Over one quarter of obese people have high blood pressure.
*Obesity is associated with 80 percent of the cases of Type II Diabetes.
It happens to everybody… You’ve stayed on top of your workouts AND watched your diet every day, but then — Bam! — you hit that dreaded weight-loss plateau and can’t get the scale to budge a pound!! Instead of getting angry at what the scale is saying, take a minute to think about what the scale is NOT telling you — like what a strong and healthy individual you’re becoming. Do you have more endurance? Have you lost inches from your waist? Do you look better in your clothes? Don’t be a slave to the scale. Weigh in only once a week, and the rest of the time just take note of the difference in how you’re feeling. After all… THAT’S what it’s all about!
- SODA (diet or regular) is acid in a bottle (or can). It’s SO acidic that it takes *32 cups* of water to neutralize the acid in just ONE can of soda in your body.
Having so much acidity puts a tremendous strain on your kidneys, which filter acid out of your bloodstream and put it into your urine.My Advice:DRINK YOUR ALKALINE WATER!! –Alkaline water can neutralize the acidity of the body caused by stress, modern diet, air pollution, and many bottled waters. –A higher pH in the body reduces the need for fat and cholesterol to protect the body from damaging acids.
- HIGH FRUCTOSE CORN SYRUP is directly associated with the following conditions:
- Kidney disease
- Osteoporosis
- High cholesterol
- Raised insulin levels (leading to diabetes)
- High uric acid levels (which can result in arthritis)
- Obesity
My Advice: Read the labels! Almost every product on the market contain it!
- Hydrogenated and Partially Hydrogenated oils contain trans fatty acids, which are fats that are not found in nature, and that your body CAOT metabolize. Instead, they just accumulate, clog your arteries, and cause inflammation, cell damage and heart attacks. My advice:
Look for the words “hydrogenated” or “partially hydrogenated” on package labels. If you see them, do NOT buy the product.
Training TIDBIT
Jumping rope burns roughly 13 calories/minute.
(Aim for 120-160 rope turns per minute to really get that heart pumping)
Body N Balance may look like the new gym in town, but they have been around for almost 5 years. “Being a Dearborn resident my whole life, I wanted to bring an active business to the city in which I live,” said Lisa Nash, owner of Body N Balance. “I also feel that it is important to make fitness fun but effective, so a person sticks with it. Our classes are run like group personal training, meaning each person works within a class at their own level, not that of the person next to them.“
Body N Balance was born for those who don’t feel comfortable in a traditional gym, and is more of a cardio fitness center geared mainly toward weight loss and cardio strength. Classes include: various aerobics, circuit, kickboxing, toning and strength, plyometric and 1 on 1 personal training. Lisa takes a unconventional approach to otherwise traditional classes…and does not offer the latest “fitness craze” type classes (i.e Zumba, hip hop, pole dancing.) She thinks of her members as athletes, and trains them accordingly. One member described her class as “different than expected and intensely challenging.” Current ages range from 17-65. Lisa is striving to show how detrimental exercise is in a persons life. According to Lisa, “It lowers cholesterol and blood pressure, combats stress, controls blood sugar, increases circulation… not to mention makes your clothes fit better!”
The move to Dearborn, was not one that happened by accident. Lisa has relocated her training studio, right in the middle of a street lined with health care professionals where she is currently working with local doctors, in efforts to guide their patients toward a more physical life style. She also works with the local recruiting office to help future recruits prepare for boot camp.
Nash stated, “We at Body N Balance help others understand how health and fitness go hand in hand, as well as trying to get woman to break out of the mind set that training hard will make them look unfeminine. Women need to realize that there is not enough testosterone in the female body to give them giant muscles…and it kills me every time I hear a woman say that they are afraid to train with weights because they bulk up too fast!”
If you would like more information about Body N Balance, or to schedule a consultation with Lisa Nash visit www.mybodynbalance.com or call (313)792-8181. Located at 2315 Monroe Street, Dearborn, MI.
Ingredients
3 boneless chicken breasts (grilled or roasted & shredded) or 1 whole shredded rotisserie chicken breast
1 tablespoon olive oil
3 cups thinly sliced cabbage
2 carrots, sliced
6 garlic cloves, minced–yes 6!!
1 teaspoon dried thyme
1/4 teaspoon black pepper
3 cans (14 ounces each) low-sodium chicken broth
1 can (14 1/2 ounces) no-salt-added diced tomatoes
1 cup water
1/2 cup tomato paste
2 cans (15 ounces each) cannellini beans, rinsed and drained
Directions
1. In a large pot, heat olive oil over high heat. Add cabbage, carrots, garlic, thyme, and pepper; cook 2 to 3 minutes.
2. Stir in broth, undrained tomatoes, water, and tomato paste. Bring to a boil, then reduce heat. Simmer, covered, for 8 minutes, or until vegetables are tender, stirring occasionally.
3. Mash half the beans with a fork. Add all the beans to the pot. Heat through and serve.
Nutrition facts per serving: makes (6 servings) 265 calories, 35 protein, 30g carbohydrate, 5 fat
DID YOU KNOW?!
For every 100 calories you burn during exercise…you can expect to burn 15 calories after.
So for example, if you run 3 miles (150 lb. woman) you burn approx. 300 calories during the run…and approx. 45 after. Yet another little “benefit” of working out!! 🙂
911 Emergency:
WHEN YOU SIMPLY NEED TO GET A WORKOUT IN…AND THERE IS NO GYM TO BE FOUND…The “Emergency” Workout:
Is this a miracle workout? No. Does this workout need to be over analyzed to see if it is properly working all the muscle groups? No. It is simply a workout you can do at home to stay consistent, because consistency is what makes progress happen.
40-minute cardio combo program
Perform this cardio combos in order. Start with a 5 minutre warm-up.
Combo #1
3 minutes run in place high knees
1 minute lateral raise
1 minute alternating lunge
1 minute incline push up
Combo #2
3 minutes jumping jacks
1 minute overhead triceps extension
1 minute step ups
1 minute incline push up
Combo #3
3 minutes jump rope ( if you don’t have a jump rope just pretend)
1 minute bent over dumbbell row
1 minute squat
1 minute overhead shoulder press
Combo #4
3 minutes side to side hop
1 minute front raise
1 minute bench dip
1 minute calf raise
6 minutes abdominal crunch
5 minute cool down and stretch
NOTE* I found this in “Weight Training for Women”
For your warm up and cool down, do whatever type of cardio you can, just get that body moving!!
Words of Wisdom 