Congrats to all of you who finished their first month of Bootcamp!
During this week off, between sessions, I want you to relax...LOL but no too much. Try to get yourself out everyday for at least 30 minutes of walking or jogging
ie. walk to the grocery store or market and bring a backpack to carry your produce home, recruit a few friends from work and walk at lunch hour.
Other things to try: an aquafit class, hiking the chief or grind, rock climbing, tennis etc.
Rest your muscles from intense strength training, however, cardio can be done as often as you like - I encourage you to do this ;-D
See you June 2 for our next session!
Tuesday, May 27, 2008
Friday, May 9, 2008
Core Weekend Exercise
As we approach the weekend, and enter into our third week of Bootcamp, I want you to continue working on your core muscles. These muscles are our stabilizers - used in every thing we do. To have a weak core, can result in pore posture, causing pain in our lower back and shoulders.
Here is a move you can do on your own at home with your stability ball:
Place your hands shoulder-width apart on top of a stability ball that's resting against a wall or in a corner.
Extend your legs to balance on toes and hands, and tighten your abs so your body is aligned from head to heels
1. Lift left foot a few inches off floor. Hold for up to 5 counts, lower it, and lift right foot. Repeat, alternating feet, until you've done 5 lifts per side
2. Work up to 10, then try doing it with the ball moved away from the wall.
Challenge: Add a push up to the plank and leg raise
Modification: Omit leg raise, come on to knees. Make sure to keep chest up and away from the ball.
Here is a move you can do on your own at home with your stability ball:
Place your hands shoulder-width apart on top of a stability ball that's resting against a wall or in a corner.
Extend your legs to balance on toes and hands, and tighten your abs so your body is aligned from head to heels
1. Lift left foot a few inches off floor. Hold for up to 5 counts, lower it, and lift right foot. Repeat, alternating feet, until you've done 5 lifts per side
2. Work up to 10, then try doing it with the ball moved away from the wall.
Challenge: Add a push up to the plank and leg raise
Modification: Omit leg raise, come on to knees. Make sure to keep chest up and away from the ball.
Wednesday, May 7, 2008
Tuesday, May 6, 2008
Calorie Counter
For those of you with special occasions coming up, or the desire to loss weight for your own benefit, check out http://my-calorie-counter.com/ . Best of all - it's FREE!
It is an online database, with thousands of products already saved, with all of their nutritional labels. It is very easy to use, just type in the product (ie. Squirrelly bread) and add it to your food journal, at the end of the day the program tallys up your calories, fibre, protein, carb, sugar and fat intake for the day. This is very effective because you are holding yourself accountable for your eating habits. Often we mindlessly eat and forget about all the little things we snack on through the day - remember they all add up!
It is an online database, with thousands of products already saved, with all of their nutritional labels. It is very easy to use, just type in the product (ie. Squirrelly bread) and add it to your food journal, at the end of the day the program tallys up your calories, fibre, protein, carb, sugar and fat intake for the day. This is very effective because you are holding yourself accountable for your eating habits. Often we mindlessly eat and forget about all the little things we snack on through the day - remember they all add up!
Monday, May 5, 2008
Sunday, May 4, 2008
Shrimp and Avocados With Chiles and Lime
Shrimp are a great low-fat, protein-rich delicacy with a touch of omega-3 fatty acids. Mix them up with the monounsaturated fats found in avocados and olive oil for a power lunch.
4 Servings
Ingredients:
1 pound medium shrimp, thawed if frozen, peeled and deveined
1/2 teaspoon grated lime peel
3 tablespoons fresh lime juice, divided
1 teaspoon ground cumin, divided
1/2 teaspoon salt, divided
1/4 teaspoon freshly ground black pepper
1/8 teaspoon ground red pepper
1 pound ripe tomatoes, cut into 1/2" chunks
1/2 cup coarsely chopped sweet white onion
1/4 cup + 2 tablespoons coarsely chopped fresh cilantro
1–2 tablespoons finely chopped fresh jalapeño chile pepper, with the seeds (wear plastic gloves when handling)
2 tablespoons extra-virgin olive oil
1 ripe avocado, pitted, peeled, and cut into chunks
4 cups mixed greens
To Make:
Place the shrimp in a medium bowl and add the lime peel, 1 tablespoon lime juice, 1/2 teaspoon ground cumin, 1/4 teaspoon salt, black pepper, and red pepper. Mix well, cover, and set aside while preparing the salad.
In another medium bowl, combine the tomatoes, onion, 1/4 cup cilantro, olives, jalapeño, oil, and the remaining 2 tablespoons lime juice, 1/2 teaspoon cumin, and 1/4 teaspoon salt. Mix well. Let stand for 10 to 15 minutes to blend the flavors. Add the avocado and mix gently.
Place the greens in a large shallow bowl and mound the avocado mixture in the center.
Spray a medium nonstick skillet with cooking spray. Warm over medium-high heat. Add the shrimp and cook, turning often, for about 4 minutes, or until just opaque in the thickest part.
Add the shrimp and any pan juices to the salad and sprinkle with the remaining 2 tablespoons cilantro. Serve immediately.
Per serving: 296 calories, 15 g carbohydrates, 27 g protein, 16 g total fat, 170 mg cholesterol, 7 g dietary fiber, 570 mg sodium
4 Servings
Ingredients:
1 pound medium shrimp, thawed if frozen, peeled and deveined
1/2 teaspoon grated lime peel
3 tablespoons fresh lime juice, divided
1 teaspoon ground cumin, divided
1/2 teaspoon salt, divided
1/4 teaspoon freshly ground black pepper
1/8 teaspoon ground red pepper
1 pound ripe tomatoes, cut into 1/2" chunks
1/2 cup coarsely chopped sweet white onion
1/4 cup + 2 tablespoons coarsely chopped fresh cilantro
1–2 tablespoons finely chopped fresh jalapeño chile pepper, with the seeds (wear plastic gloves when handling)
2 tablespoons extra-virgin olive oil
1 ripe avocado, pitted, peeled, and cut into chunks
4 cups mixed greens
To Make:
Place the shrimp in a medium bowl and add the lime peel, 1 tablespoon lime juice, 1/2 teaspoon ground cumin, 1/4 teaspoon salt, black pepper, and red pepper. Mix well, cover, and set aside while preparing the salad.
In another medium bowl, combine the tomatoes, onion, 1/4 cup cilantro, olives, jalapeño, oil, and the remaining 2 tablespoons lime juice, 1/2 teaspoon cumin, and 1/4 teaspoon salt. Mix well. Let stand for 10 to 15 minutes to blend the flavors. Add the avocado and mix gently.
Place the greens in a large shallow bowl and mound the avocado mixture in the center.
Spray a medium nonstick skillet with cooking spray. Warm over medium-high heat. Add the shrimp and cook, turning often, for about 4 minutes, or until just opaque in the thickest part.
Add the shrimp and any pan juices to the salad and sprinkle with the remaining 2 tablespoons cilantro. Serve immediately.
Per serving: 296 calories, 15 g carbohydrates, 27 g protein, 16 g total fat, 170 mg cholesterol, 7 g dietary fiber, 570 mg sodium
Saturday, May 3, 2008
To drink, or not to drink - is that really a question?
After a long hard work week - we deserve a refreshing cold one - but is it allowed when trying to lose weight? That call is intirely up to you. Read below for the calorie count on various drinks and make an informed decision...or schedule a few extra workouts to burn off those calories.
Ounce for ounce, beer turns out to have the fewest calories (13 for regular, 9 for light), followed by wine (25) and liquor (64 to 82). But when you consider how much you're typically served of each, you may be better off ordering a cocktail. That's because a drink containing a jigger of alcohol, mixed with water, seltzer or diet soda, will have no more than 124 calories—roughly 25 calories less than a 6-ounce glass of wine or a 12-ounce bottle of beer. (Light beer, with only 103 calories per bottle, is also a good choice.) If you like your drinks mixed with regular soda or juice, however, beware: You could slurp down 300 or more calories.
Just remember regular exercise clarifiys our bodies, therefore when we add toxins, our bodies want to rid these toxins asap. Basically, one drink and you'll be done for the night.
Drink lots of water!
Ounce for ounce, beer turns out to have the fewest calories (13 for regular, 9 for light), followed by wine (25) and liquor (64 to 82). But when you consider how much you're typically served of each, you may be better off ordering a cocktail. That's because a drink containing a jigger of alcohol, mixed with water, seltzer or diet soda, will have no more than 124 calories—roughly 25 calories less than a 6-ounce glass of wine or a 12-ounce bottle of beer. (Light beer, with only 103 calories per bottle, is also a good choice.) If you like your drinks mixed with regular soda or juice, however, beware: You could slurp down 300 or more calories.
Just remember regular exercise clarifiys our bodies, therefore when we add toxins, our bodies want to rid these toxins asap. Basically, one drink and you'll be done for the night.
Drink lots of water!
Thursday, May 1, 2008
Strawberry Salad
I love strawberries! They're sweet, tart and taste good any time of the day. Below is a recipe I've had kicking around for a few years. You can even add grilled of roasted chicken (sans skin) to increase your protein intake.
Try it out this weekend!
Strawberry Salad with Gorgonzola Dressing (serves 6)
Vegetarian Times Issue: June 1, 2005 p.77
Gorgonzola dolce is a creamy blue cheese from the north of Italy. It is milder and less salty than French Roquefort. It makes a tart, creamy dressing for this salad of tender lettuce and sliced spring berries. The slight bitterness of watercress adds a note of contrast. The optional toasted almonds provide both crunch and sweetness.
Dressing
1/4 cup Gorgonzola dolce cheese, softened to room temperature
1/2 cup low-fat plain yogurt
2 Tbs. fresh lemon juice
1 Tbs. vegetable oil
Salt and freshly ground black pepper to taste
Salad
1 large head Spinach or Romaine, rinsed, dried and separated (about 8 cups)
1 bunch watercress, washed and stemmed, optional
18 fresh large mint leaves, cut into thin strips
2 cups strawberries, washed, hulled and sliced
1/4 cup slivered almonds, toasted, optional
Directions
To make Dressing: Put cheese into food processor, and process until soft and smooth. Whisk in yogurt, lemon juice and oil. If too thick, whisk in 1 Tbs. water. Season to taste with salt and pepper. Set aside.
To make Salad: Tear lettuce into bite-sized pieces. Put lettuce, watercress, if using, mint and berries into bowl, and season with salt. Add dressing, toss well and arrange on salad plates. Garnish with toasted almonds, if using.
Try it out this weekend!
Strawberry Salad with Gorgonzola Dressing (serves 6)
Vegetarian Times Issue: June 1, 2005 p.77
Gorgonzola dolce is a creamy blue cheese from the north of Italy. It is milder and less salty than French Roquefort. It makes a tart, creamy dressing for this salad of tender lettuce and sliced spring berries. The slight bitterness of watercress adds a note of contrast. The optional toasted almonds provide both crunch and sweetness.
Dressing
1/4 cup Gorgonzola dolce cheese, softened to room temperature
1/2 cup low-fat plain yogurt
2 Tbs. fresh lemon juice
1 Tbs. vegetable oil
Salt and freshly ground black pepper to taste
Salad
1 large head Spinach or Romaine, rinsed, dried and separated (about 8 cups)
1 bunch watercress, washed and stemmed, optional
18 fresh large mint leaves, cut into thin strips
2 cups strawberries, washed, hulled and sliced
1/4 cup slivered almonds, toasted, optional
Directions
To make Dressing: Put cheese into food processor, and process until soft and smooth. Whisk in yogurt, lemon juice and oil. If too thick, whisk in 1 Tbs. water. Season to taste with salt and pepper. Set aside.
To make Salad: Tear lettuce into bite-sized pieces. Put lettuce, watercress, if using, mint and berries into bowl, and season with salt. Add dressing, toss well and arrange on salad plates. Garnish with toasted almonds, if using.
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