Looking for a fun activity to do on your weekend off from Bootcamp. Try some eco-friendly gardening - a good why to burn calories and give back to the community!
On April 25th there will be a celebration with entertainment. Participants are also asked to help weed and plant new tree's in this large park.
Our family will be there we hope to see you too!
Everett Crowley Park was once used as Vancouver’s landfill. VanEast Parks Department in cooperation with Everett Crowley Committee Members and Community Volunteers have turned this abused site into the “jewel of East Vancouver.” Planting of native species and removal of invasive alien plant species is undertaken annually by the Community at each annual Earth Day Event and created a beautiful park for all to enjoy. The site has Viewpoints which offer stunning views across the Fraser River overlooking lush green market gardens and to the East a magnificent view of Mount Baker. Eagles, hawks and owls fly overhead, nature walks and birding tours are offered by the Committee. People of all ages now walk and play in open areas surrounded by towering evergreens. In 2008, 5,000 people came to enjoy a day of free live entertainment, learned new things, got down and planted and had a wonderful day in the Park. Educational booths offer information on how each of us can make small changes in our daily lives to help protect our environment for today and for future generations. We expect a large turnout this year to enjoy what has become an eagerly anticipated Event. Gates open at 10:30, opening ceremony starts at 11:00
Friday, April 17, 2009
Thursday, April 16, 2009
Pork Tenderloin
Pork Tenderloin
Lean and Quick
Ingredients:
1 cup water
1/4 cup apple juice
2 teaspoons dry white wine
1 clove garlic, chopped
2 teaspoons prepared yellow mustard
1 tablespoon lemon juice
1 teaspoon sugar
1 teaspoon Worcestershire sauce
2 tablespoons capers
2 teaspoons olive or canola oil
1/2 pound pork tenderloin, cut into 1/4-inch slices
1 teaspoon cornstarch dissolved in 2 tablespoon cold water
Directions:
Mix together the water, apple juice, wine, garlic, mustard, lemon juice, sugar, Worcestershire sauce and capers.
Add oil to a large skillet and place over high heat until just warm. Add the pork. Quickly brown the pork, cooking for about 3 minutes.
Add the combined liquid ingredients. Bring to a simmer over low heat, just until the pork is done.
Remove the pork to a serving plate. Raise the heat and cook the liquid in the pan until reduced, about 5 minutes. Stir in the dissolved cornstarch and heat until slightly thickened.
Return the pork to the sauce, with any juices, just until the pork is heated through. Serve immediately.
Makes two servings.
Lean and Quick
Ingredients:
1 cup water
1/4 cup apple juice
2 teaspoons dry white wine
1 clove garlic, chopped
2 teaspoons prepared yellow mustard
1 tablespoon lemon juice
1 teaspoon sugar
1 teaspoon Worcestershire sauce
2 tablespoons capers
2 teaspoons olive or canola oil
1/2 pound pork tenderloin, cut into 1/4-inch slices
1 teaspoon cornstarch dissolved in 2 tablespoon cold water
Directions:
Mix together the water, apple juice, wine, garlic, mustard, lemon juice, sugar, Worcestershire sauce and capers.
Add oil to a large skillet and place over high heat until just warm. Add the pork. Quickly brown the pork, cooking for about 3 minutes.
Add the combined liquid ingredients. Bring to a simmer over low heat, just until the pork is done.
Remove the pork to a serving plate. Raise the heat and cook the liquid in the pan until reduced, about 5 minutes. Stir in the dissolved cornstarch and heat until slightly thickened.
Return the pork to the sauce, with any juices, just until the pork is heated through. Serve immediately.
Makes two servings.
Sayonara Miyuki
Sadly our morning trainer Miyuki will be leaving us at the end of this session. We wish her the best of luck as she pursues her teaching career.
The good news is that Adam will be taking over the morning classes! Be ready for his tough love approach!
The good news is that Adam will be taking over the morning classes! Be ready for his tough love approach!
Why Diets Fail Us?
Have you tried every diet out there and still not been successful in reaching or maintaining your goal weight? Well you’re not alone. Please understand that we are not failing diets, they are failing us. Did you know that 98% of all attempts to lose weight inevitably fail? People who diet are generally making themselves fatter. There is a misconception out there that you should eat less and exercise more to lose weight. This is not a healthy way to lose weight. Each time you go on a low calorie diet you lose metabolically active muscle. Then when you go off the diet and regain the weight you gain back nearly all fat and not the muscle previously lost. Now you have extra weight, a less healthy body composition, and a less attractive physique. Yes, dieting actually makes people fat!
Overweight people often say they don’t eat very much and still can’t lose weight. They are not lying. As biological creatures we are designed to keep from starving ourselves with a basic survival mechanism. When our bodies think they are in danger they send signals to eat so we can save ourselves. Your body actually thinks it is starving and becomes more efficient at storing fat by slowing down your metabolism. By not listening to this message our bodies get fat and grow old before their time. This creates an unhealthy metabolism and this is why you gain more weight.
People allow the number of calories they consume to drop below their RMR (resting metabolic rate). The RMR is the basic amount of energy or calories needed to run your metabolism for the day. It is approximately 10x your body weight. That means if you weigh 150 pounds you require an estimated 1500 calories a day just to lie in bed and maintain your biological functions. The human body is dependent upon getting enough energy to keep the heart beating, body temperatures stabilized, and the lungs breathing. This is the energy required BEFORE you perform any other daily activities, including eating. It is surprising to many to learn that eating actually burns calories and accounts for 10% of total energy expenditure. This is called the thermogenic effect of food and can be increased by focusing on whole foods. We need many more calories to function than most people realize.
Muscle is very expensive tissue for the body to maintain. It is also highly expendable so when the body is under the stress of a diet it will use the muscle for fuel. It actually breaks down its own muscle to provide the energy needed for survival. This state is described as “catabolic” meaning the body is undergoing a chemical process that breaks down its own tissue, muscle, and bone. When the body is catabolic it is actually wasting away. The metabolic rate of the body will slow down, requiring fewer calories. Your weight will be sustained by the body using it’s own tissues for fuel. After a diet when your eating returns to normal again weight gain occurs rapidly because the body has less muscle to expend for excess calories.
Muscle requires 70 times more energy to sustain than fat. If you gain muscle mass your metabolic state increases and you burn more calories. Exercise (especially weight training) will stimulate and maintain lean muscle mass if you consume sufficient fuel. This state of the body is described as “anabolic” when chemical reactions occur that cause different molecules to become larger and more complex. An anabolic body is regenerating, building itself back up.
Bottomline, do not deprive your body of essential vitamins and minerals. Instead of "dieting" try eating 3 meals and 3 snacks a day of fibrous and nutrient rich food - this will take longer to digest (and burn more calories) and satisfy your hunger, thus, preventing you from binging on calorie dense foods that harbour mostly sugar and fat. By eating more frequently during the day, you will keep your blood sugar level, as well as your energy reserves to make it threw your bootcamp workouts!
Overweight people often say they don’t eat very much and still can’t lose weight. They are not lying. As biological creatures we are designed to keep from starving ourselves with a basic survival mechanism. When our bodies think they are in danger they send signals to eat so we can save ourselves. Your body actually thinks it is starving and becomes more efficient at storing fat by slowing down your metabolism. By not listening to this message our bodies get fat and grow old before their time. This creates an unhealthy metabolism and this is why you gain more weight.
People allow the number of calories they consume to drop below their RMR (resting metabolic rate). The RMR is the basic amount of energy or calories needed to run your metabolism for the day. It is approximately 10x your body weight. That means if you weigh 150 pounds you require an estimated 1500 calories a day just to lie in bed and maintain your biological functions. The human body is dependent upon getting enough energy to keep the heart beating, body temperatures stabilized, and the lungs breathing. This is the energy required BEFORE you perform any other daily activities, including eating. It is surprising to many to learn that eating actually burns calories and accounts for 10% of total energy expenditure. This is called the thermogenic effect of food and can be increased by focusing on whole foods. We need many more calories to function than most people realize.
Muscle is very expensive tissue for the body to maintain. It is also highly expendable so when the body is under the stress of a diet it will use the muscle for fuel. It actually breaks down its own muscle to provide the energy needed for survival. This state is described as “catabolic” meaning the body is undergoing a chemical process that breaks down its own tissue, muscle, and bone. When the body is catabolic it is actually wasting away. The metabolic rate of the body will slow down, requiring fewer calories. Your weight will be sustained by the body using it’s own tissues for fuel. After a diet when your eating returns to normal again weight gain occurs rapidly because the body has less muscle to expend for excess calories.
Muscle requires 70 times more energy to sustain than fat. If you gain muscle mass your metabolic state increases and you burn more calories. Exercise (especially weight training) will stimulate and maintain lean muscle mass if you consume sufficient fuel. This state of the body is described as “anabolic” when chemical reactions occur that cause different molecules to become larger and more complex. An anabolic body is regenerating, building itself back up.
Bottomline, do not deprive your body of essential vitamins and minerals. Instead of "dieting" try eating 3 meals and 3 snacks a day of fibrous and nutrient rich food - this will take longer to digest (and burn more calories) and satisfy your hunger, thus, preventing you from binging on calorie dense foods that harbour mostly sugar and fat. By eating more frequently during the day, you will keep your blood sugar level, as well as your energy reserves to make it threw your bootcamp workouts!
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