Tuesday, January 27, 2009
Thursday, January 22, 2009
Sweet Butternut Squash Soup
4 pounds butternut squash
Olive oil for brushing squash
1 tablespoon unsalted butter
2 tablespoons olive oil
2 onions, thinly sliced (about 4 cups)
3 cups low-sodium chicken stock
1 cup half and half
1/2 teaspoon fresh thyme, chopped
1/2 teaspoon fresh rosemary, chopped
1/2 teaspoon fresh sage, chopped
1 1/2 teaspoons fresh flat-leaf parsley, chopped
Kosher salt and ground black pepper
Preheat oven to 400° F.
Cut the squash in half and scoop out the seeds. Brush the flesh with oil and place cut side down on a baking sheet. Roast for an hour and a half or until very soft. Let cool. Scoop squash from the skin and set aside.
Heat butter with the olive oil in a pan over medium heat. Add onions and slowly cook until soft and golden brown, about 30 minutes.
In a food processor, puree the squash, onions, and one cup of stock until smooth. Transfer to a large pot. Add the remaining chicken stock and heat soup to a simmer.
Add the half and half and herbs. Season with salt and pepper. Serves six.
Calories Per Serving: 310
Carbs: 43 g
Protein: 8 g
Fat: 15 g
Wednesday, January 21, 2009
On the Go - Quick meals even if you haven't been grocery shopping
* Peanut butter and jelly is an old favorite that’s even better when served on toasted whole wheat bread.
* Pita pocket sandwiches are delectably stuffed with veggies and healthy lunch meat. Its shape is perfect for eating on-the-go. For some variety, try a whole grain bagel sandwich.
* Peas and tuna are a breeze. Open a can of each, mix, microwave, and you’re set. For a little more flavor, jazz it up with some spices or more vegetables.
* Oatmeal isn’t just for breakfast! Heat some up for any meal of the day. With so many flavors to choose from, you don’t need an excuse to get this boost of fiber.
* Beans and brown rice cover two of your main energy sources. The protein in the beans fuels your muscles, while the complex carbs in the rice provides lasting energy. To save time, try a quick-cook variety of brown rice.
* Low-sodium soup and crackers will fill you up fast. Add some fresh or even canned vegetables for more nutrients.
* Whole wheat pancakes taste great, no matter what time is blinking on the clock. With a powdered mix, you can be flipping some hotcakes in a flash. To save more time, toast frozen whole wheat waffles.
* Chicken burritos are probably easier to make than you might think. Heat chicken, beans and vegetables, and wrap them in a whole wheat tortilla. Sprinkle on low-fat cheese and you’ve nearly hit all of the major food groups with one bite.
Tuesday, January 20, 2009
Friday, January 16, 2009
Fitness Goal - 5K Dave Reed Spring Classic Run
A few of you expressed interest in participating in a 5k run as a group. The benefits of training and entering the run as a group is the support and motivation we give each other. I've seen you all perform in class and I know what you are capable of...you just need a little push!
There is one coming up in at the end of March (28th), called The Dave Reed Spring Classic 5K, which would serve to be a good introduction to those new to running and a warm up for those wanting to complete the 10k Sun Run April 19th.
Registration for the Dave Reed Spring Classic is $25 before March 13th and $30 onwards. This will give us just over 2 months to train, which is just enough time if we get started in the next few weeks.
This particular run sports the beautiful scenery of Stanley Park! It begins at Lumberman's Arch and loops around a portion of the sea-wall. The course is flat, so you need not worry about any hills....although, we will still incorporate some hill training into our training, as it is important if you would like to continue racing in the future.
Your Commitment:
- 30 minutes, three times a week. Easy enough - you come to bootcamp class at least 3 times a week (M,W,F) as it is for interval training! Tuesday and Thursday evenings will be our 5k training nights...mixed with some strength training for a well-rounded workout...just think of the calories you'll burn!
- As a group, we can decide a time on Saturday or Sunday morning to meet at Central Park.
For more information, regarding this run, click on the following link: http://www.vfac.ca/club-events/springclassic-5k/
I will bring a sign up form to class if you are interested in participating in this upcoming run.
Make The Commitment You Won't Regret It!
Wednesday, January 14, 2009
Are My Shoes Dead?
REMEMBER: picking the 'pretty' pair isn't necessarily the best fit for you!
ARE MY SHOES
DEAD?
By Phil Moore
One of the most frequently asked questions from
fitness instructors and participants is…how long
should my shoes last? Obviously this will vary
from one person to the next, but there are some
general rules of thumb that do apply.
The midsole or material between the upper and
the outersole is generally composed of pre-
compressed foam called Compression Molded
E.V.A. It is a very lightweight material that has
excellent resilience (or the ability to absorb shock
and return it to its original shape before the
impact). Constant pounding compromises the
resilience of the foam and its ability to attenuate
shock.
The midsole also acts as a housing for such high
tech materials as AIR, GEL, ABSORB, etc. Yet,
often with so little of these celebrated impact
absorbers in the shoe, they have a negligible
effect on the life of the midsole.
Therefore, the long term cushioning responsibility
falls on the foam. This compression set E.V.A.
has a well documented lifeline of about 500
running miles. After this amount of pounding, the
foam “tires” and the resilience is significantly
compromised to the point where the shoes fell
like it “blew a tire”. Often, this “flat” is not obvious
until you try on a new pair of shoes and realize
immediately why your knees or arches have been
acting up.
But “running miles” are a poor measuring cup for
aerobic activity. So to try and create a gauge
that was meaningful to fitness enthusiasts, I
tracked a group of instructors who did a
consistent number of high impact classes per
week and who also felt their shoes were
“finished” when various body parts began to cry
out for help (for example, shin splints, plantar
fascia, Achilles, knees).
With this group of thirty or so instructors, we
observed a consistent pattern of wear. Here are
a few examples:
a) A person doing 4 classes per week
felt their shoes were “dead” within 6
months.
b) A person doing 8 classes per week
felt their shoes were “dead” in 3
months.
c) A person doing 2 classes per week felt their
shoes were “dead” in 12 months.
So based on 500 miles worth of wear, the reverse math
meant that each class is equivalent to about 5 running
miles worth of wear and tear.
# classes/week X 5 miles X 4 weeks Approx # of week (= miles/ (= miles/ months to week) month) get to 500 running miles
2 10 40 12 months
3 15 60 8 months
4 20 80 6 months
5 25 100 5 months
6 30 120 4 months
7 35 140 3 1/2 months
When comparing aerobic wear and tear with
running miles, we need to keep in mind two
important points:
1. With fitness and aerobic exercise,
there is a great deal of lateral
movement, which stretches the
upper more than the linear activity
of running. The upper therefore
may get sloppy and lose support,
further limiting the life of the shoe.
2. The impact in aerobics is
concentrated on the forefoot area of
the shoe. Running, on the other
hand, involves a heel to toe gait
pattern, which spreads the impact
more evenly across the midsole.
Do not change your shoes based totally on this
chart! Use the chart as a gauge, listen to your
body and compare it with a new pair of the same
shoes before you decide.
Friday, January 9, 2009
Challenge yourself - Rock Climbing Anyone?
By setting a specific goal you allow yourself to focus on training and drives motivation to exercise. Goals make it a lot easier to make it to the finish line.
Deciding to compete in an event like the Sun Run really challenges you to get in shape. The first step is to register. Once you commit to the event, you know the date and, importantly, the amount of time you have to train until your competition. This can be a key motivator in terms of establishing and sticking to your defined fitness regimen.
As such, I have listed several series of athletic events, which serve as milestone challenges for Bootcamp members and non-members alike, who are seeking to set and achieve their fitness goals.
- Snowshoeing - March 8th
- Rock Climbing - TBA beginning of April (possibly the 5th)
- 10k Sun Run - April 19th
- BMO Half Marathon - May 3rd
- Battle of the Bootcamps - TBA sometime in May or June
In April we've schedule a rock climbing event at Cliff Hangers in Coquitlam. Most likely we will be holding this on the first Sunday of April. I will know more by the end of January.
Some of the Benefits of rock climbing:
- Muscular endurance – you may be on that wall or rock face for a while
- Power – the occasional leap may be required
- Strength – in particularly in your back, shoulders, abs, arms and fingers
- Flexibility – you may find yourself in some interesting positions on your climb that require some stretching
Snowshoeing – Revisited
Group #1 at Goldie Lake on Mt. SeymourAfter the success of our snowshoeing event this past weekend - we've decided to do it again before the season ends!
Mark your calendars for March 8th!
Monday, January 5, 2009
GLUTEN-FREE PENNE WITH CREAMY WILD MUSHROOM SAUCE
Comfort food at it's healthest - creamy gluten free Penne is packed with protein and under 400 calories!
I found this in the eat-clean cookbook if you are interested in finding more similar recipes.
INGREDIENTS
- 1 oz dried wild mushrooms
- 1 cup boiling water
- 2 tsp extra-virgin olive oil
- 1 (8 oz) package sliced mushrooms
- 1 Tbsp fresh thyme
- 1 clove garlic, minced
- 1 cup fat-free ricotta cheese *
- 2 Tbsp grated Parmesan cheese
- 1 egg yolk
- 1 tsp kosher salt
- 1 (16 oz) package brown rice or high-protein penne pasta
* if you're lactose intolerant, experiment with soy ricotta cheese
PREPARATION
- Place dried wild mushrooms in a medium bowl. Pour boiling water over them and let rehydrate for 20 minutes. Drain mushrooms and liquid into a measuring cup; set both wild mushrooms and liquid aside (there should be just over 3/4 cup liquid in the measuring cup).
- Heat oil in a frying pan over medium heat. Sauté sliced mushrooms with thyme and garlic until soft and fragrant, about 10 minutes, stirring often. Add reserved wild mushrooms; cook for 2 or 3 more minutes.
- While the mushrooms are cooking, combine ricotta cheese, Parmesan cheese, egg yolk, salt and 3/4 cup of the reserved wild mushroom liquid in a blender; purée.
- Bring a large pot of water to a boil. Cook penne according to the package directions; drain and set aside. Reserve 1/4 cup of the pasta water to thin the sauce, if necessary.
- Reduce the mushroom mixture to medium-low heat and slowly stir in the cheese mixture. Stir continuously for 5 to 7 minutes until the sauce is thickened and coats the back of a spoon; remove from heat. Stir in cooked penne, adding some of the reserved pasta water if the sauce gets too thick, and serve.
YIELD
5 servings
PREPARATION TIME
30 minutes
COOKING TIME
30 minutes
NUTRIENTS PER SERVING:
Calories: 363
Total Fat: 3 g
Carbs: 75 g
Fiber: 11 g
Protein: 18 g
How many times have you made a New Year’s Resolution only to quit the first week of January? Turning a resolution into a habit is a lot more than just promising yourself you’ll do it this year—it’s about embedding that habit into your life.
Follow these tips to turn your New Year’s Resolution into a Lifelong Habit: 1. Keep it Simple. Trying to juggle five huge lifestyle changes is not a good approach. Most people quit their resolutions because the changes they have made are too overwhelming for them to maintain. Pick one or two resolutions and focus on attaining them.
2. 21 Days to Make a Habit. We’ve all heard this piece of advice somewhere, but I’m not sure we all understand it! It means that whatever our goal, we should perform our habit daily for 21 days straight. So if your resolution is to hit the gym on a regular basis, you should aim to get to the gym every day. If you can’t actually get to the gym, complete some activity everyday that not only mimics the feeling of exercise at the gym, but also the actions of mentally and physically preparing yourself to get to the gym.
3. Stay Consistent. On top of practicing your habit for 21 days straight, the time of day, the length of time, and the circumstances under which you practice your habit should be consistent as well. You’re trying to embed this habit into your subconscious, so the more you can turn your habit into an unthinking set of movements, the more successful you will be.
4. Know the Benefits. Take the time to understand exactly why you are trying to take on this new habit. Write that list down and keep it with you. If you feel like quitting, your list is there to reinforce the reasons you are trying to change. You can also try carrying a photo of the person who best represents the values you want to mimic.
5. Replace the Feeling. Our habits are reflections of our needs. If your resolution is to stop eating unhealthy snacks, then you need to replace the need for your snack with a similarly fulfilling activity. Of course, you’ll have to think about why it is that you are eating that snack in the first place - are you eating because you are hungry, sad, happy, bored? Be honest with yourself so you can find an appropriate replacement for your need, otherwise you’ll risk falling into the same bad habits.
6. Make it Pleasurable. Your new habit can’t be a chore! If you aren’t enjoying it, how will you stick to it? Seek out ways to make your habit enjoyable. Make playlists for your trips to the gym, invite your friends over to try new Clean recipes, or invite a good friend to walk around the neighborhood with you. Anything can be made fun if you put some thought into it!
7. Persevere. No one said this was going to be easy. Don’t feel guilty if you falter along the way; associating negative feelings with your new habit won’t help! Your will to make this habit a part of your life should propel your forward. Don’t punish yourself for your mistakes. Instead visualize yourself performing your action and continue moving toward your goals.
Winter Wonderland...shoveling snow
In theory, many of us understand that we should use our legs to lift the snow. But how do we ensure that our body stays in the right position? When you grip the handle of the shovel, leave one hand on the handle and the other as low on the shaft as possible without bending your back. If you find you need to adjust your body to push more snow, keep your back straight and bend at the knees so your legs are doing the work.
Ergonomic shovels help you maintain proper form while you shovel. The bent shaft gives you a wide grip on the handle without making you bend over. The design of the shovel encourages you to push snow instead of lifting it, preventing you from straining your back. Test different shovels at the store to make sure they are at the right height for your body. Look for light-weight shovels that don’t add to the weight of the already heavy snow.
Just as with weight lifting, take care to not lift more weight than you are capable of. You can save yourself a lot of grief by shoveling every few hours in a heavy storm rather than once all the snow has fallen. If you have no choice but to shovel deep snow, clear two to three inches at a time.
Finally, before you start shoveling, warm up your arms, legs and back, and dress appropriately for the weather. Layering is best. Take a break every 15 minutes, drink lots of water and avoid caffeinated beverages as they further restrict blood vessels that are already contracted in cold weather.
Enjoy the crisp cold air, and take some time to enjoy the beautiful winter wonderland around you!
Thursday, January 1, 2009
5 Common Myth's
MYTH #1: Doing crunches and ab workouts will get rid of belly fat
Fact: You can do crunches till you pass out, and you still might not get a six-pack. Why? If you have a high percentage of body fat, your abs will be covered with -- you guessed it -- fat. And no, doing ab exercises won't necessarily make you lose that belly fat, either. The truth is, you can't spot-train (otherwise, wouldn't we all be running around with flat stomachs and slim thighs?). In order to get visibly toned abs, you have to first reduce your overall body fat, which means plenty of cardio, coupled with strength training for faster results. After that, the fruits of your labor should start becoming apparent.
MYTH #2: Fresh fruit is better than frozen fruit
Fact: Actually, no. "With shipping and storage, fresh fruit can often sit around for as long as two weeks before it hits your supermarket," says Suzanne Henson, RD, director of the University of Alabama at Birmingham's EatRight Weight Management Program. "During that time, it can lose a lot of its nutrients, especially vitamin C."
In contrast, frozen fruit is often picked and frozen at the peak of freshness. It's also a better choice for concocting smoothies. But watch out for frozen fruits in syrup -- it packs extra calories.
MYTH #3: Running is counterproductive to strength training
Fact: Sounds like you need to find a new trainer! "Running is definitely not counterproductive to building muscle, unless you're looking to dramatically increase muscle mass," says Gregory Florez, CEO of FitAdvisor.com. "In fact, as a weight-bearing exercise, running helps develop more lean muscle mass in the lower body -- which also keeps your bones healthy."
That doesn't mean it's a substitute for strength training, though. "Include lower-body strength moves like squats and lunges and upper-body moves like push-ups and pull-ups to reduce injury risk, increase stamina, and boost metabolism," adds Florez.
MYTH #4: Lifting weights will make you look bulky
Fact: If you've been avoiding the free weights for fear of becoming the Incredible Hulk, no need to flee anymore. When it comes to increasing muscle size, testosterone is key. Men have 20 to 30 times the more testosterone than women, which is why they can bulk up so noticeably. But for you to reach Arnold Schwarzenegger proportions would require you to do far more weight-lifting than the average woman, plus have some sort of hormone imbalance (either genetic or synthetically induced, as with steroids).
In fact, "strength training will help you lose weight faster and keep it off in the long run," notes Jeffrey Janot, PhD, an assistant professor of exercise physiology at South Dakota State University in Brookings. If you also do cardio, it'll help you retain muscle as you drop fat, as well as prevent your metabolism from slowing. So don't focus all your efforts on the elliptical machine -- some bicep curls could actually help you reach your ultimate goal.
MYTH #5: Stretching before working out is crucial to preventing injury
Fact: Stretching after a workout can be beneficial, but stretching before a workout actually doesn't increase your range of motion. In fact, some studies suggest that stretching destabilize muscles, making them less prepared for strenuous exercise, especially if you're doing something like weight-lifting. Instead, do a warm-up, which gets your blood pumping.