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Posts Tagged ‘Nutrition’

Do you ever get tired of the same ol stuff like protein bars,  protein smoothies, and protein shakes.  Sure I like all that stuff.  I like to eat just regular hard boiled egg whites.  I like those for breakfast.

I decided to help my ladies out by home baking some muffins.  I found that the ladies don’t eat breakfast too much and that after a great workout they leave my studio hungry.  I too leave kind of hungry.  I have found that if you are hungry after you eat, that some people (not everyone) will tend to grab the first thing they can get their hands on.  It is usually a bag of chips and a soda.  Just because you workout doesn’t mean you can fill those calories burned back with junk.

So, I decided to help them make a better choice.  I started making some low-fat, protein muffins. All kinds, blueberry, apple spice, and the choices are just unlimited.  I substitute the milk with non-fat milk, and I use the egg whites instead of the whole egg, and if calls for vegetable oil I use olive oil.  (i know any kind of liquid oil is really not good). I figure this help tie them over until they get home and can get something better.  Oh, for the protein I use a powder from Arbonne (check out my go figure page).  I use the vanilla flavor.

Just have one for a snack, don’t eat them as a whole meal or eat like a dozen. 

So, if you want to try something different and look after your hard work in the gym, try a low-fat protein muffin.

“A year from now you’ll wish you had started today.”  -Karen Lamb

Got your attention.  :)  Well, I’ve  talked about different exercises  and that a variety is good for the body. Now I am going to do the same for the blog. I have decided to write about getting the body to work for you.

How do I get rid of this darn body fat that keeps sticking around like a bad wart.

The theory is that do more activity like exercise to increase output of energy while decreasing food intake.  Okay, I can see how that would work in the beginning for someone just getting started on a reasonable program.  There are some programs that are totally out there.  Listen to your body definitely.  Know what you are able to do.  Just remember that if you are starting out on a weight loss program to take baby steps.  You did not put the weight on all in one day and you are definitely NOT going to take it off in one day.

Now, for those of us who exercise like crazy almost  into an obsession mode (not good either), what can we do to help us a little more.  Well, diet is the key.  Okay, so you started eating salads and maybe not so much at dinner and you  cut down the amount that you eat.  Well, okay so the next question is, what kind of foods are you eating?

Awwwww, that is the question.  Are you eating foods that are going to help increase the metabolic rate to work for you instead of maintaining.  Well, let’s just look at this for a moment.

In order for you body to burn effectively it has to work hard, just like you have to work hard to pump those weights to build muscle. 

You have to work hard, you have to maximize your output.  Well, your metabolic rate also has to work hard to rev up the burning effect.  This is known as the “thermic effect” is the increment in energy expenditure above resting metabolic rate due to the cost of processing food for storage and use. 

Great, now what kind of foods allows for this kind of affect?  How about proteins?  Okay proteins like wild caught fish, (sockeye salmon, herring, mackerel, claims and halibut. Meat (beef) from range or animals that eat grass from the land.

How about those eggs whites?  Great as a snack and filler.  Free-range of organic chicken.  Again, ones that eat grass.

Eat good fats and good carbohydrates.  Another words, stay away from the simple sugars.  Your body makes sugar anyhow, don’t add more to it.  It knows what it needs to survive the rest is put into storage for later use.  But if we never use it guess what?  Body starts to change in ways we don’t want it to.   

So, you don’t have to eat like a rabbit so to speak.  You just have to eat foods that work for you.  Find the right combination.  Everyone is different so listen and pay close attention to how your body reacts to certain foods that you eat.  If  your plan is not working change it up so that it does, just like your exercise routine.

I get lazy sure.  I will tend to graze on foods that I shouldn’t and guess what, I pay the price for it.  I have to work extra hard and now I really have to eat good clean foods.  My health is worth more to me and can’t not afford to go see a doctor.  I work hard so that I stay healthy and not end up at the doctors.   You should to.

“A year from now you’ll wish you had started today”

The human body is made up of  six elements which include oxygen, carbon, hydrogen, nitrogen, calcium, and phosphorus and at least eighteen minerals are of importance in general human nutrition.

With this being said, there is one important element that is always forgotten.  It is the “Forgotten Nutrient” or also called “Water”.

The human body is anywhere from 55% to 78% water depending on body size. Water is very essential to the body.  It is very important for the body to function properly.  It is recommended that to avoid dehydration the body requires between one and seven liters of this great nutrient.  You can ingest water through foods and beverages.

Most people are in a dehydration states.  Mositure is excreted daily by the mouth (talking), sweating (hopefully from exercise), urine (you should be going to the bathroom regularly), and crying (cause your broke).  So, whether you realize it or not, are you replacing your water intake after all of these actions? 

Drink your water will help in carrying the nutrients and oxygen to all cells in your body, cushion the joints in your body, protects, and cushions the vital organs, helps break down food, keeps your body temperature balanced and keeps your skin elastic. 

As you can see, the nutrient called “Water” is very vital to your systems.  You hopefully keep your car in good running order, why not always keep your body in good running order. 

Just like keeping your car in good running order, your body will be physically and mentally alert with a good supply of water. 

Listen to your body, drink the right amount of water and you will be own your way to a new you.  Just like restoring a car to mint condition. You should treat your body the same.  Drink the good natural stuff.  Drink water during water break instead of tea or coffee.

Have a great day:)  Drink your water.

I have started eating breakfast again.  I have to do something.  I am not extremely overweight, I look good, but I just have a little body fat that I would like to get rid of.  Wait, let me back up.  I have a blanket that is protecting my muscles that now the summer is approaching that I need to peel off and put in the closet until winter hits again.  Yeah!  That it!  Did that sound good or what?

Okay, so I started eating this cereal “Go Lean”  and it is full of protein, fiber, and low fat.  Check out the nutritional info.

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Some people put blueberries, strawberries, bananas and other fruit to help.  But, I have learned to eat this cereal just plain.  I like it.

Since, I have starting eating this cereal, I have been regular lately and I feel so much better.  I have energy in the mornings to teach my classes. 

I would definitely recommend this cereal to start your day.

Kashi also has oatmeal cereal which I am going to try.  Even though the weather is quit warm, I can still eat the warm cereal. 

Why don’t you give it a try and do the body some good.

I have sort of been on a writers block, if you want to call it that.  I have been extremely busy teaching classes since the semester started.  Ever feel like things all of a sudden come out of nowhere and then you are left sprinting trying to catch up.  What the heck, I had all Christmas break to prepare, which I did a little.  Then I started the push-up challenge which now I have to start over.  I think I may drop down a column.  I have been doing well on it but not great.  I feel like the goals for the push-ups were rushing me a  little so, I backed off, then I totally stopped. 

I gain a few pounds over the holidays.  You didn’t?  The month of January I started a newsletter for my ladies at the studio in which I incorporated a healthy recipe. 

Do you really want your performance to improve?  Well, you have to eat-clean and eat the right foods.  You have to start learning and listening to your body.  Do you really know what works or are you just going through the same boring routine?  Time to really start listening to your body and feeding it with good stuff.

So, this post I decided to drop you a little Healthy Recipe that I get from a couple of places.

Here it is:

Grilled Citrus Chicken with Fresh Salsa

This Recipe Serves: 4

Preparation Time :  20 minutes

Cooking time :   20 minutes

IngredientsFor the chicken:
1 cup low-fat or non-fat plain yogurt
1/4 cup minced red onion
2 tablespoons chopped cilantro
2 tablespoons fresh lime juice
1/4 cup fresh orange juice
salt to taste
freshly ground black pepper
4 boneless, skinless chicken breasts, 4 to 6 oz. each
For the salsa:
1 avocado
4 tomatoes, chopped
1 to 2 jalapeño peppers, seeded and chopped
8 warm wheat tortillas

Cooking Instructions
1. For the chicken: Mix all the ingredients except the chicken in a large bowl. Add the chicken to the mixture and coat evenly. Cover the bowl and refrigerate for at least 4 hours or overnight.

2. Preheat the grill or broiler.

3. Remove the chicken from the marinade and discard the marinade. (This protects against cross-contamination.) Sprinkle the chicken with salt and pepper.

4. Place the chicken on the grill or under the broiler and cook until the juices run clear, 6 to 8 minutes per side.

5. In the meantime, peel, core and chop the avocado. Place the avocado in a clean bowl and toss it with the lime juice quickly so that it doesn’t discolor. Add the tomatoes, onion and cilantro. Add the jalapeño peppers and salt to taste.

6. Serve the salsa on top of the chicken with the warm tortillas on the side.

So give it a try during the SuperBowl.  You won’t feel guilty. 

Come back and tell how you liked it.

More recipes you can go to www.teambeachbody.com/pkayfit02  Click on join the club and have access to meal plans and tips from the experts like Tony Horton, Chalene Johnson, Debbie Siebers etc…  Very low price, it is not like all the others.

 This recipe I got from http://www.acefitness.org/getfit/recipes.aspx

Have you ever felted like you were working you butt off, keeping track of nutrition, how much you lifted, and even keeping track of your calories intake and burned and nothing is working?  Gosh darn it, I have been working my tail end off and nothing (the FAT) is not budging.  I am following the nutrition plan to the key.  I have not had any fat for like two weeks.  I have been eating my protein and drinking my shakes.  I have incorporated my fruits more and vegetables with my salads.  Nothing!  I tell you nothing!  I have been burning about 500 calories extra a day.  Now, I know the magic number is 3500.  So, this week I am already up to 1328.  Two days and I have burned that many calories.  I am getting ready to get on the Treadmill again.

I am really bummed out.  I am just going to quit eating all together.  No, I really like to eat.  My deadline is getting closer and I can’t even tell the difference.  The tape measure doesn’t even move.  What to do.  Am I going to have to go to really extreme?  How much more can I go you guys? 

Okay, I am going to have to pull out all the punches.  Time to step it up again. 

Time to start eating more of the Top Metabolic Foods.  Next week, I had better see something.

This last week, I was able to get at least 3 cardio session in.  Yes, with finals of summer session two and having to sub 4 additional classes.  I was exciting to get my run in on Monday and two Turbo Kick classes into my schedule. 

Still sticking to the nutrition plan which I have placed on the fridge, which really helps me stay accountable.  If you have a way to track your progress you will stay with it longer.  I haven’t craved any sweets at all for the past two weeks.  I have been drinking my water and my protein shake, which is awesome by the way.  I have been trying to eat the foods that rev up my metabolism, which I am writing an article about that. 

I have reached my 2 inches of inches lost.  Yes, it is really starting to come together.  I only have a couple more week, but I think I can get there.  Of course, I will not stop there.  I will keep going until my body fat gets to where I want it to be.

By the way, I am excited to receive Tony Horton’s new One-on-One DVD.  I have the Plyo Legs already and I am excited to see what is next.  I have had so much going on this past week, that I did not get any sessions in for myself.  I think I ended up taking a weight lifting break.  I will get back on track next week.  I was really trying to focus on burning the calories in the Cardio part of my routine.  It is really hard to juggle several things at once.  Next week should be better because I won’t have the summer school to teach.  It cuts into my morning.  So, now I can focus more on the workout part of the routine.  It is a juggling game.  I should see more results next week.

By the way, I filmed my yoga video yesterday. It was awesome.  This will be my first video ever.  I am really excited about it.  Now, just have to edit it and put it together.  It will be available on my website www.myphysiqueinc.com shortly.  I will keep you posted.  The video is easy stretching, very basic yoga, and I have two 30 minute segments on the dvd. 

Keep up the good work people, and keep encouraging others to workout and get healthy.  It all starts with you and setting the example.

www.myphysiqueinc.blogspot.com

It has only been two days on my new found taste of my Power 90x nutrition plan.  Not as bad as I thought.  Please not that my plan may not be the same for you.  You have to find what is your formula.  Although, Sunday is when I started the plan. 

I know what you thinking, who in their right mind starts a change of eating habits on Sunday.  Well, I thought I better do it and start it then, Sunday was just as good a day as Monday. 

I was hungry all day.  I marked off my squares as you can tell in my post of Nutrition is Key. 

I ran on Monday and I did 10 laps around the track. 

Now, the track at HSU is a little bigger that a 1/4 mile around.  But it is pretty close to a mile if I complete 4 laps, so I did more than 2 1/2 miles.  I could feel it in my knees.  I know, first I felted in my shins then I feel it in my knees.  I already feel it in the booty bouncing up and down shaking the earth.  Did anyone feel anything on Monday? 

I was so happy to find that my efforts of my delicious protein shake and my other proteins things I have been eating and plus my snacks and egg whites.  I have been following the list really good. 

Okay, here is the number in just two days, I have lost over an 1″.  That is right.  I hope to have dropped at least two inches by the end of the week.  Please help me keep motivated. 

It really is you guys whom I write for.  I journal this because I want you to see that it does take hard work.  It should be fun like my Turbo Kick class tonight. 

I burned 412 calories and then taught a class after that which pushed the calories burned just in two hours 627 calories.  So, I have lowered my calorie intake and up my calorie output which in turn, what?  Yes, you are so smart.  Weight Loss.  Plus I have some other weight loss products and vitamins that I have been taken.  Those will be discussed in the “Go Figure” section of this blog later.  I am still working on that.

In the meantime, if you are looking to start a regimen, please get started and don’t wait for the Doc to say “Hey, you need to exercise and watch your eating habits or you are not going to make it” 

My motto is if you look at my website www.myphysiqueinc.com  is “A year from now you’ll wish you had started today.”  by Karen Lamb.  I love that quote because it means whatever in life.  No Excuses!

Check back with me to see if my lost inches on Saturday is 2 inches.

Anyone seen “The Celebrity Fit Club” featuring Dustin Diamond?  Ha!  The first time around he thought he could do all the exercises and stick to his own diet plan.  The truth be told he ended up coming back on the show and actually started listening to Harvey. 

Someone told me the other day and really stuck in my head.  You know how you tell your kids something and they just seem to ignore you?  Then, like the next day or so your kid comes running in the house and says that somebody told them something and it happened to be the same thing you said the day before only since it came from someone else it made better sense? 

That is kind of what happened to me the other day.  Thank You Fit Girl.  I know in my heart what it is I am suppose to do. I have read all the literature and heck I even went to college for this stuff.  Nutrition people.  It is all about Nutrition. 

I found my Power 90x Nutrition Booklet.  yeah Me!  I made copies of my Fat Shredder Phase 1.  I will paste one up on the fridge  at the beginning of each week and mark off the little blocks on what it is I can eat and how many servings he told me I could have.  According to my level or activity and on my other stuff, I can only eat 1800 calories.  So, I started this today.

Why did I start today?  Thought I better start now.  So, as you can see I can have like 5 things of protein and only 1 fruit.  I still need my vegetables for today, I don’t think that is going to happen.  It is about 6:30 p.m. and I am freakin starving.  I went up to the burger joint to get everyone else something to eat, but I myself passed.  I am so proud of myself.  Yes, I know that nutrition is the name of the game.  I always start good and then I keep exercising, I will not give that up, and then like every normal human being I just eat what I want.  I do have a heart monitor so in each of my workouts and classes  I have been keeping track of my calories burned but I need to be able to jot those down too.  You don’t have a heart monitor where you can actually see what you are burning and some cool ones have to where you can store the information up to a month.  That is cool. Cause, people, if you intake the same amount of calories burned or you don’t burn more calories than you intake then what is the point.  You will see yourself as a failure and then the worst happens the big britches come out and you start eating the carbs.  The bad ones.

I did my cardio 3 times this week in which I ran twice and did a TurboKick class at the studio.  The other workouts were tough this week also.  Felt a little tired on Friday.

So, I still have my deadline and really have to get serious.  If you want to see results, you not only have to bring it to every workout but you have to focus on what the heck you are putting into your gas tank (body)

So keep it real people.

Oh, by the way I am working on a Light Yoga video.  I am so excited.  I will of course let you know when you can stop by www.myphysiquinc.com to purchase one.  You can read about that one next week on my other blog www.myphysiqueinc.blogspot.com

No Excuses this time.  Just do it for yourself.