Are Protein Shakes good for me?

When you're dieting, it's important to be mindful of what and how much you're drinking. Although milk and juice have many important nutrients and can be part of a healthy diet, they still have calories — and calories in liquid form count just as much as calories in food.

So when you're counting calories, the best beverage choice is water. Keep higher calorie beverages in check. As a general rule, adults should drink no more than 4 ounces (118 milliliters) of juice a day and 16 to 24 ounces (473 to 710 milliliters) of milk a day.

If water isn't filling enough when you're dieting, snack on fresh fruit and vegetables between meals. Whole fruits and vegetables are much more filling than juice — and it's likely you'll consume fewer calories with these choices.

Having a protein shake is alright as a post-workout meal due to the Whey Protein being quickly digested and absorbed by the body. However, it is for that reason (fast digestion and absorption) that I make sure that my main source of protein is something that is digested slowly. Keep in mind these shakes do not have fibre in them to keep you feeling full. Understandably, there's not enough time to prepare a meal. So 40 grams of protein and some milk will have to suffice as a meal until I can get
some real food in my body. 

Stick to high fiber and meat or plant based proteins to keep you feeling healthy and full!

Need some meal ideas? Check out our recipe tag or search various websites like www.eatingwell.com or www.eatingwell.com there are some great cookbooks out there like Eating Clean by Tosca Reno.

Zucchini Pasta with Turkey

Zucchini Pasta with Turkey

Here is a guiltless way to prepare spaghetti that the whole family will love. To create angel hair noodles out of zucchini you simply need a small kitchen gadget called a spiral slicer. This ingenious tool is well worth the small investment – with it you'll quickly and easily make delicious, fiber-filled noodles, so small the kids and you won't even notice!

Yield: 4 servings

Here's what you need:

• 4 zucchini, ends trimmed and run through a spiral slicer
• 1 teaspoon olive oil
• 1/2 cup chopped onion
• 3 garlic cloves, minced
• 1 (20oz) package lean ground turkey
• 2 cups spaghetti sauce
• Salt and pepper to taste

1. Place the spiral-sliced zucchini in a large bowl and set aside.
2. In a medium sized skillet heat the oil. Add the onion and garlic and sauté until soft.
3. Add the turkey to the skillet and cook until fully browned. Add the spaghetti sauce and mix until fully incorporated. Remove from heat.
4. Mix the sauce with the zucchini noodles in the large bowl and serve.

Nutritional Analysis: One serving equals: 292 calories, 8g fat, 26g carbohydrate, 5g fiber, and 27g protein.

Should You Workout Every Day?

Here's the answer:

Although most people struggle with working out enough, there are some
people out there who workout way too much...

I believe that most people actually benefit from taking 2 days off
per week. Of course, it depends on your lifestyle and how much
sleep you get, how stressed you are, etc.

I've seen clients who workout 2 days in a row and then take a rest
day before repeating that pattern typically have the best adherence
and long term results.

I've also seen a Monday, Wednesday, Friday, and one weekend day of
scheduled exercise sessions work out really well for people.

The best thing you can do is find a schedule that works for you
where you are not working out more than 3 days in a row or taking
off more than 2 days straight. This should keep you from both
burning out and letting your metabolism drop too low before your
next workout. On those days off go for a walk or try a yoga class -
your psyche and body will thank you!

Baked Oatmeal Recipe - WW 3 points

Baked Oatmeal

Once baked you can slice the loaf into 2 inch pieces, wrap up and store in the  fridge for 4 days. They are a convenient on-the-go snack...pair it with a yogurt and apple and you have a great balanced meal!

1 whole egg plus 1 egg white (or 1/4 cup egg substitute)
2 cups oatmeal
1/4 cup raisins
1/4 cup brown sugar
1 1/2 tsp. baking powder
1 cup skim milk
1/2 cup applesauce
1/4 tsp. cinnamon
1 tsp vanilla extract

Mix Oatmeal and baking powder.

Add remaining ingredients and mix well.

Pour in sprayed loaf pan or sprayed muffin tins.

Bake for 45 minutes at 350 degrees.

6 servings, 3 POINTS each (or 12 muffins, 1.5 points each)

Here are a few variations I've tried:

Vanilla flavored soy milk (instead of skim milk),
Protein powder (1 scoop; instead of the egg and use an extra 1/4 cup of water to make liquid),
Ripe banana (instead of apple sauce),
Dried cranberries (in place of raisins) and frozen blueberries and blackberries - you could also put a little bit of sliced almonds (1/4 cup), coconut (2 tbsp) for texture and a little more flavor.

Keep in mind some of these substitutions will add to your calorie count and WW points.

Need New Running Shoes? What are you wearing now?

It's is important to replace your running shoes every 500km (6 - 12 months) or less if you are an avid runner!

Right now Running Room (Denman location only) is clearing out last years models until May 10th. Keep in mind sizes are limited. Nothing much under the size of 7.5 so if you want a good deal (most under $60), do it quick!

Below are a few models on sale that I recommend both for comfort and stability. Perfect for running and cross training at bootcamp. I have personally owned and trained in the Hurricane (top pick) and Ascend - you can see my personal comments below.

Saucony Hurricane 10
Industry leading pronation control. High end responsive cushioning. Supreme midfoot fit through Saucony arch-lock system. Light weight for a stability shoe. The Hurricane is a great indoor/outdoor road shoe - it offers mild-moderate stability without compromising flexibility!

Saucony Pro-Grid Omni 
Offers a good blend of cushioning and support for the moderate overpronator. Good durability for higher mileage running.

Mizuno Ascend (trail shoe)
Surprisingly comfortable for a trail shoe, good bounce, great stability, good grip on slippery terrain, good tread in that stones do not get trapped. Also great on mixed terrain - road/trail. The Ascend is comfortable considering the excellent stability it offers. Although, I would keep these for the trail though as they not as flexible as the Hurricane or Omni when it comes to long distance running but if you are strictly using these for bootcamp, then these may be a good choice if you overpronate, and/or  run regularly on rugged terrain.

Another great option is New Balance.

If you shop at their Concept Store and mention your a Cardio-Core Client you'll receive a 15% discount!

OWN A GREAT PAIR OF RUNNERS NOW! 

Help your fellow bootcampers select their next shoe. 

SHARE WITH US IN THE COMMENTS THE MODEL AND A BRIEF REVIEW!

Skinny Soup

As seen on Doctor Oz

This soup is low in calories and full of vitamins and minerals. 

If you have difficulty with portion control, try adding this soup before meals, or in between as a snack. Have fun and experiment with different herbs and spices.

Make a big pot and store it in the fridge for up to 4 days!

Ingredients
1 (2 lb., 3 oz.) can of Italian plum tomatoes
4 cans of water (use tomato can, fill with water)
4 chicken bouillon cubes or MSG free chicken broth
2 large onions
1 large green pepper
1 large red pepper
1 bag fresh carrots
1 bunch celery
1 med. green cabbage
Sea salt
Pepper

Directions
Blend tomatoes and 4 cans of water. Add 4 bouillon cubes. Shred or chop all vegetables, except cabbage. Add to broth. Cook 2 hours, then add shredded cabbage and cook 1 more hour, slowly. Add salt and pepper to taste. To make soup more of a "meal" you may add cooked brown rice.

Weekend Core Workout

This is an abs workout that covers every bit of your mid section.  There are ways to make this workout more challenging.  For instance put a weight on your chest for the crunches is one way or if you have a partner you could have them push your legs down for the corkscrew. 

Have a great weekend! 

10-20 Basic Crunch: It’s the most common exercise other than push-ups yet it’s also frequently incorrectly.  It’s not about repetitions, it’s about quality.  Lie with your knees bent and back on the floor. Without arching your back and with your hands behind your head lift your shoulders off the ground. Hold it for a second or two and lower back down.  Don’t jerk; your abs should be engaged on the way up and on the way down.  Advanced: Put a weight on your chest and cross your arms over the weight to do the exercise.

20-30 Spiderman push ups: Get into push up position abs braced.  Your hands should be slightly shoulder width apart and body in a straight line. Touch your knee of your right leg to your right elbow.  Push through your chest, shoulders and triceps to starting position. Switch sides. Focus on keeping your body in a straight line and not twisting at hips. You may do this from your knees  Advanced: Do it in down push up position. 

5 x 10 Seconds Superman: Lie on your stomach and extend your hands above head.  Lift everything off the floor as high as you can and hold for 10 seconds.  Lower down and rest for a couple of seconds and repeat.  Do five reps. 

10 – 20 Double Leg Stretch: Lie on your back and hug your knees into your chest.  Extend your legs to 45 degrees and reach your arms by your ears.  Hold for a second and hug everything back to your chest.  Keep your heels together, toes pointed and angled outward during the exercise.  It’s a Pilates move that’s super duper.

10 - 20 Oblique Side Crunch: Lie on your right side with your right palm and arm flat on the ground.  Put your left hand behind your head.  Now, lift your legs and body to meet in a side lying v position and touch your left elbow to your left knee.  Do 10-20 on each side.

10 - 20 Hanging Knee Circles: Hang from a pull-up bar (or tree).  Tuck your knees up to your left, circle them in front of you and come down on your right.  Now reverse it and go to your left.  Each time around is one count.

25 Bicycles:  Sit on the floor and raise your hands to the ceiling.  Lift your feet off the ground and bicycle them in front of you for 25 times (left and right is one).

  

10 – 15 Corkscrew: Lie on your back and lift your legs 90 degrees so they are pointed to the ceiling.  Slowly lower them to the right and circle around to the left bringing them back up from the left.  That’s one.  Now reverse.  Go to the left and come back up on the right.  Advanced: Do a hip raise at the top of each move.

30 Seconds Bow Pose: On your belly bend your knees and reach back to grab your ankles.  Pull with your legs and get everything off the ground.  Your heels should be pulling up and to the back of the room to work your lower back and upper thighs.

10 Hanging Knee Tucks Extensions: In Hanging position from a pull up bar (or a tree) tuck your knees towards your chest and extend your legs straight out in front of you then return to a tuck and then back down.

10 – 25 Criss Cross Crunches 5 Slow: Lie on your back and put your hands in back of your head (don’t pull your head).  Touch your left elbow to your right knee while twisting your body to the right.  Then switch and touch your right elbow to your left knee.  Both sides is one rep. Do the first 5 while holding for a 3 count in each position (side, center, side).

What do I eat before and after my workout?

Tosca Reno answers the above question:

Today I’m answering one of the most common questions I’ve received over the years: "What should I eat before and after a workout to optimize performance and enhance muscle growth and recovery?"

Before a Workout

Think about this: when you are working out you want enough energy to last your whole workout. No one wants to tire out before they’ve pushed their muscles to the max, so you need a meal that will keep you energized. A meal containing complex carbohydrates is exactly what you need for your workout because they release energy at a steady rate. Some good pre-workout complex carb choices include bananas, melon and sweet potatoes.

I avoid heavy grains such as brown rice or pasta within an hour of working out because I feel so full after I eat them.

Pre-Workout Meal Options

• Banana and a glass of almond milk
• Apple with a handful of nuts
• Nonfat plain yogurt with berries

After a Workout

Your post-workout meal should be eaten within an hour of ending your workout to replenish your glycogen and potassium stores and feed your body the protein it needs to repair muscle tissue. Ideally, you want to choose lean proteins and carbohydrates that are metabolized easily, so your body can quickly deliver nutrients where they have to go. Chicken, fish, eggs and whey are all good post-workout protein sources, and bananas, potatoes, sweet potatoes, and raisins are rich in both potassium and glycogen.


Post-Workout Meal Options

• Grilled chicken breast with sweet potato
• Egg whites with tomato and steamed spinach
• Protein shake with fresh fruit

Finally, don’t forget to rehydrate! An essential part of your pre- and post-workout meals is water. It is recommend that you drink about one cup of water for each 15 minutes of exercise you perform.

Healthy Vegan Recipes and Menus

Many of us vegetarians feel left out when trying to find recipes that will help us meet all of our dietary needs.

www.eatingwell.com has a bunch of yummy meals for you to choose from - Bon Appetiti!

Healthy Vegan Recipes and Menus

No Bake Dairy-Free Energy Bar Recipe

This energy-packed recipe is so easy to make, and requires no baking! Whether you decide to wrap the bars in individual wrappings and take them on a hike or just keep them in the fridge for a post-workout boost, these are a delicious way to keep you going throughout your busy day.

I prefer to use a basic organic crispy rice cereal from the bulk section of my local health food store, but any crispy (not "puffed") rice cereal that is dairy-free will do.
Makes 16 to 20 bars

Prep Time: 10 minutes

Cook Time: 5 minutes

Total Time: 15 minutes

Ingredients:

• 5 cups dairy-free crispy rice cereal (see Head Note)
• ¾ cup rolled oats
• 1/3 cup sesame seeds
• 1/3 cup sunflower seeds
• 1 1/3 cup finely chopped dates
• ¾ cups dark, dairy-free chocolate chips, divided
• ¼ t. salt
• 2/3 cups soymilk powder
• ¾ cup honey or agave nectar
• 1/3 cup light brown sugar
• ¾ cups tahini
• 1 t. vanilla extract

Preparation:

1. Lightly grease a 9” x 13” baking dish with dairy-free soy margarine or oil, or, alternative, line with parchment paper. In a medium-sized mixing bowl, combine the crispy rice cereal, rolled oats, sesame seeds, sunflower seeds, dates, ¼ cup of the dairy-free chocolate chips and salt. Set aside.

2. Place the soymilk powder in a small heat-proof bowl and set aside.

3. In a small saucepan over medium heat, combine the honey, brown sugar, tahini, vanilla and the remaining chocolate chips. Stirring constantly, cook until the chocolate chips have just melted, the sugar is dissolved and the mixture is combined, about 1-2 minutes. (Alternatively, you can simply place a heatproof bowl in the microwave and microwave the mixture until just melted.) Gradually mix the tahini-chocolate mixture into the soymilk powder, stirring vigorously to avoid clumping.

4. Pour the tahini-chocolate mixture into the rice cereal mixture, mixing well until evenly distributed. Using your hands or a wooden spoon, press the mixture into the prepared dish. Cut the mixture into bars while still in the pan and still warm. Allow the bars to cool completely on a wire cooling rack before removing from the pan with a spatula. Serve at room temperature or cold. Bars will keep for 3 days in an airtight container in the refrigerator or at room temperature.

Running and Strength Training come together at bootcamp

Running Tips

1. For optimal running performances, develop a year long training and racing plan and keep a training diary.

2. Cross training provides variety in your training regimen.  A variety of aerobic-oriented activities utilize and stress a greater muscle mass and you can achieve more balanced overall fitness.

3. Strength training - Having a strong torso helps hold your form together in the latter stages of a workout or race.

4. Strength training improves running economy permitting faster running over the same distance with less consumption of oxygen.

5. Improved running economy means you can run for a longer time before exhaustion sets in.

6. Strength training will help improve your leg strength so that you can generate more force with each stride.

7. Strength training will help balance the fitness of all of the major running muscles of your lower body and help avoid injury.

8. Build rest into your schedule. Rest is just as important of an element as exercise in your fitness plan.

9. Vary your training routes. This will prevent boredom and prevent your body from getting acclimated.

10. Make sure your training plan is not too heavily focused on one thing. No matter what level of runner you are your plan should include four elements: endurance, speed, rest, cross-training.

11. Run on soft surfaces such as dirt tracks, grass and woodland.  This will largely reduce the impact running has on your body by cushioning your feet every time they hit the ground.

12. Stay properly hydrated.  Train carrying water/energy drinks so that you're used to it when doing races.

13. To aid recovery the most crucial time to eat and drink is in the hour immediately after you run.

14. Buy yourself some actual running shoes from an actual running store because running in junk “sneakers” will destroy your joints.

15. If you conserve your energy during the first half of a race, you can finish strong.

16. Practice running harder in the last half of your runs.

Grocery Staples

All these items are handy to keep in mind while shopping. Notice there is a lot of Veggies and fruit - this is where you'll fill up on fibre, minerals and vitamins. I generally like to have my fruit in the morning with breakfast and as a snack. The natural sugar gives me the energy in the morning without caffeine.

Fruit
3 apples
3 bananas
1 pint berries (blueberries, strawberries, or raspberries)
1 grapefruit
1 small melon
3 oranges
1 pear
1 small pineapple


Vegetables
baby bok choy (6 heads)
baby carrots (1 bag)
baby spinach (2 bags, to equal 12 cups)
baking potato (1 medium)
broccoli (1 head)
carrots (1 bag of large)
celery
corn (1 ear; or 1 small package frozen corn)
cucumber (1 medium)
eggplant (1 medium)
fresh basil
fresh dill
fresh ginger
fresh parsley
fresh spinach (1 bunch)
garlic (1 small head)
green beans (1/2 lb., to equal 1 cup)
green leaf lettuce (2 large heads)
mushrooms
onion (1 medium)
red bell pepper (1 medium)
red cabbage (1 small head)
red potatoes (4 medium)
savoy cabbage (1 medium head)
scallions (1 bunch)
shallots
snow peas (1 lb.)
sweet potato (1 medium)
tomatoes (4 medium)
yellow bell pepper (1 medium)
zucchini (1 medium)

Dairy
1 skim milk or soy or rice milk
1 dozen eggs
1 package lowfat string cheese
4 oz. Gorgonzola
8 oz. nonfat plain yogurt
4 oz. feta
8 oz. lowfat cream cheese
1 package soft tofu
1 package firm tofu (optional, substitute for chicken breasts)
8 oz. hummus

Meat/Seafood
1/2 lb. ground turkey
6 boneless, skinless chicken breasts
1/4 lb. beef tenderloin
1 lb. extra-lean ground sirloin
1/4 lb. pork tenderloin
1/4 lb. sliced deli turkey
1 lb. sea scallops

Canned/Jarred Goods
15 oz. kidney beans
28 oz. crushed tomatoes
28 oz. diced tomatoes
2 cans lowfat vegetable-based soup, such as minestrone
16 oz. reduced-sodium chicken broth
1 jar pitted kalamata olives
1 jar green olives stuffed with pimento
1 jar capers

Shopping List - Items in the Pantry

PANTRY

Oils
cooking spray
olive oil
sesame oil
vegetable oil
garlic oil

Herbs, Seasonings & Dried Spices
black pepper
cayenne pepper
chili powder
cinnamon
curry powder
mint
oregano
tarragon
garlic powder
ground ginger
ground nutmeg
paprika
red pepper flakes
salt

Baking
all-purpose flour
almond extract
baking powder
brown sugar
cream of tartar
honey
vanilla extract
white sugar
whole-wheat flour

Condiments
all-fruit jam
apple cider vinegar
balsamic vinegar
Dijon mustard
light pancake syrup
lowfat mayonnaise
low-fat ranch dressing
lowfat vinaigrette
low-sodium soy sauce
red wine vinegar
rice wine vinegar
sweet pickle relish

Misc.
bread crumbs
peanut butter
raisins
golden raisins

One can dream...at home gym without looking like one!

When it's raining outside, give me a gym at home, that looks nice.
(via popsci)

My Husband and I are in the process of moving. As I was looking for innovative yet handsome storage solutions for our home, I came across the Italian designer Tumidei Spa - I love the loft/storage beds...until I saw the price! Coincidently, I came across their X-Fit line which inspired this recent post!

Let's not mince words. Gym equipment is ugly. Try as you might to upgrade your home gym with swanky designer dumbells or an artsy rowing machine, when all is said and done, camouflage may be the best recourse. Enter the hidden home gym....

The Italians strike gold with the X-Fit. This unit by Angelo Dall'Aglio Design looks like a wardrobe, but opens up to reveal a treadmill, TV, and weight bench. The unit comes in twelve different finishes, and could be yours — straight from Italy — for €4,649...yikes! (Act now while the Euro is weak!) Want to see how it opens? Watch the X-Fit video.

Next up: Gabriel Pero sounds Italian, and he did manage to bury a weight room inside an ottoman (see image at top), but this guy is actually from Chicago. Sadly, the unit isn't currently for sale, but we bet you could commission a knock off with an "inspired by" Etsy Alchemy request.


Let's not stop at Ottomans! This totally respectable-looking armoire from Hidden Groove opens up to reveal either a treadmill ($1899) or a weight bench and dumbells ($1499). Available in multiple finishes. Definitely more affordable that the X-Fit!

And here's a final word of caution: Just because it's fold-up, doesn't mean it's pretty. Take the Fold Away Strength Trainer. Yes, it tucks tidily into the corner, and yes, it's potentially effective. But it still looks like a.) an ideal place to carbonite-freeze Han Solo, or  b.) you invited Gold Gym's to decorate your bedroom.

Welcome Challengers!

Our Fitness challenge is underway - we have a blog set up just for those 'challengers' to record their progress.

Follow along with them and encourage them as the work towards their fitness goals!

Inspired? Join them at Cardio-Core Fitness Challenge

What are your goals?

We already have a great response to our Fitness Challenge starting TODAY April 19th - May 14th.

Let me share some of their goals:

 "...lose 5 pounds in 4 weeks" 

watch her do it at http://heathersredweightlossblog.blogspot.com/

"...run (1km) under 5mins"

"Lose 8-10lbs in the 28 days"

"drop at least one pant size"

"Feel great for my trip to Ontario for my sisters surprise birthday party!!!!!!!"

"Loose 2-5lbs and 5 inches in the 28 days"

"exercise 30mins / day, 4 days a week"

"eat a more balanced meal everyday. Adding more milk products."

"cut out weekday glass of wine."

"able to do a 2 min plank (without whining)"

"Eat one piece of fruit each day"
 

"Drink three glasses of water each day"

"Continue bootcamp 3x/day and add a 30 min jog to the week"

"lose 5-7 pounds."

"to be able to do push ups (the normal ones, not the wall ones)"

"...be able to do a wall squat, or whatever that is called, for 1 minute!"

"attend bootcamp 3 days a week plus do an hour of cardio at work"

"lose 4 – 5 lbs (1lb a week) and attend at least 4 classes a week" 

"upgrade to 7lb dumbbells."

 

"Lose 5 lbs"

 "cut out all alcohol for 4 weeks"

" Attend Boot Camp (3 x week)  and visit the Gym (2 x week)" 

"Reduce carbs / Increase green vegetables in my diet"

It's not to late to start your own fitness challenge - email me today with your goals. 

Remember it doesn't need to be a grocery list long! 

Keep it simple and obtainable!

 

Cardio-Core Fitness Challenge

ARE YOU READY FOR A CHALLENGE?

Cardio Core Fitness 

Spring Fever 28 Day Challenge!

In an effort make 2010 your fittest year yet, we are challenging our bootcampers to set goals/promises and succeed.

This contest is open to our Cardio Core Bootcamp clients and friends.

In general it takes 28 days to form a new habit - we are asking you to set a goal/promise for the next 28 days.

Strength, Stamina, or Willpower. You decide!

Some examples: lose 5 pounds, do cardio for 30 minutes 6x per week, pack your lunch with healthy organic whole foods five times per week, or no caffeine/ alcohol for 28 days. Maybe you want to be able to pump out 40 push-ups in 1 min.

Set a goal and follow it through! 

Everyone who emails me with goals and (28 days later) results, will be entered into a draw for some great prizes!

TO BE ELIGIBLE YOU MUST:

1. Set a GOAL/promise - make it realistic, something you can accomplish in 4 weeks 2. You MUST FOOD JOURNAL for the ENTIRE 28 days. We all know those snack calories add up! There is a free online program at www.fitday.com that I like to use. 

3. You MUST REGULARLY ATTEND bootcamp. Whether you are signed up for 3 day or 5 day - stick to it!

3. REPORT WEEKLY your progress and feelings in a journal or blog. I'll send you questions to fill out. If you don't have a blog, you can get one free at www.blogger.com, or you can email me directly your updates. By keeping a journal you are holding yourself accountable for your actions. This will also allow your trainer to offer feedback on your progress.

Good luck! Feel free to send this out to your friends to support you or join you.

30 Minute Meals: Sunday Menu

Sunday: Tilapia Tacos

Makes: 4 servings with leftovers
Prep time: 15 minutes
Cook time: 5 minutes




Ingredients
1 lime
1 cup grape tomatoes, chopped
1/2 cup cilantro, chopped
1/2 jalapeno, seeded and finely chopped
1/2 sweet onion, finely chopped
1/2 teaspoon salt
1 cup plain nonfat Greek yogurt
2 tablespoons mayonnaise
2 cups green or red cabbage, sliced into narrow strips
1 tablespoon olive oil
1 pound tilapia fillets
1/4 teaspoon smoked paprika
1/4 teaspoon black pepper
8 small whole wheat tortillas
1 avocado, cut into 8 long slices

Directions
1. Cut lime in half. Squeeze juice from half and slice other half into 4 thin wedges. In a bowl, combine tomatoes, cilantro, jalapeno, onion, 1/4 teaspoon salt, and half the lime juice.

2. In another bowl, mix together yogurt, mayonnaise, and remaining lime juice. Combine cabbage and 2 tablespoons of yogurt sauce in another bowl; reserve extra sauce.

3. Heat olive oil in a large pan. Sprinkle tilapia with smoked paprika, black pepper, and remaining 1/4 teaspoon salt; cook 3 minutes. Turn; cook 2 minutes more.

4. Place 2 tortillas, 1 lime wedge, and 1/4 of the tilapia on each plate. Serve with salsa, cabbage, avocado, and sauce.

Nutrition facts per serving: 278 calories, 22g protein, 23g carbohydrate, 12g fat (2.2g saturated), 5g fiber

30 Minute Meals: Saturday Menu

Saturday: Spring-Vegetable Stew

Makes: 4 servings
Prep time: 15 minutes
Cook time: 15 minutes






Ingredients
1/2 sweet or yellow onion, sliced
1 tablespoon olive oil
2-3 ounces button mushrooms, sliced
1 red or yellow bell pepper, coarsely chopped
1 15.5-ounce can chickpeas, drained and rinsed
3-4 cups chicken or vegetable broth
3/4 cup couscous
1/2 pound asparagus, cut into 1- or 2-inch lengths
3/4 cup frozen green peas
1 pound baked sweet potatoes (left over from Flank Steak with Chimichurri Sauce), cubed
1 1/2-inch piece fresh ginger, grated

Directions
1. In a large saute pan, cook onion in olive oil over medium heat until translucent, about 3 minutes. Add mushrooms and cook, stirring, until soft, 2 to 3 minutes. Add bell pepper and cook, stirring occasionally, 3 minutes more.

2. Add chickpeas and 3 cups broth to pan. Cover and bring to a boil over high heat. Add couscous and simmer, covered, over low heat for 5 minutes. Add asparagus, peas, sweet potatoes, and ginger; simmer 2 to 3 minutes uncovered, stirring occasionally, until asparagus is bright green and crisp-tender. Add a little more broth if mixture seems dry. Spoon into bowls.

Nutrition facts per serving: 434 calories, 14g protein, 80g carbohydrate, 7g fat (0.8g saturated), 13g fiber

30 Minute Meals: Friday Menu

Friday: Greek-Style Shrimp with Quinoa Tabbouleh

Makes: 4 servings with leftovers
Prep time: 15 minutes
Cook time: 14 minutes

Ingredients
1 pound large frozen shrimp, cleaned, shelled, and thawed, tails on
4 tablespoons olive oil
Juice of 1 lemon
2 garlic cloves, crushed
1/2 teaspoon salt
1/2 teaspoon pepper
1 cup grape tomatoes, halved
3/4 cup Kalamata olives, halved
1/2 yellow, green, or red bell pepper, coarsely chopped
1 cup flat-leaf parsley, coarsely chopped
3 ounces reduced-fat feta, cut into 3/4-inch chunks
1 box quinoa, cooked per package directions

Directions
1. Place shrimp, 2 tablespoons olive oil, 2 tablespoons lemon juice, 1 crushed garlic clove, 1/4 teaspoon salt, and 1/4 teaspoon pepper in a large zip-top bag; let sit.

2. In a large bowl, combine tomatoes, olives, bell pepper, parsley, and feta and remaining olive oil, lemon juice, garlic, salt, and pepper. Add cooked quinoa and mix well.

3. Heat a grill pan over medium-high heat. Place shrimp in pan in a single layer and cook for 2 minutes. Flip and cook for 2 minutes more.

4. Mound quinoa mixture on half of a large platter and place shrimp on the other half; serve.

Nutrition facts per serving: 442 calories, 27g protein, 44g carbohydrate, 18g fat (3.18g saturated), 7g fiber

10 ways to curb sugar cravings

10 ways to curb sugar cravings 
from Wild Health Nutrition

Here are a few suggestions to heal sugar and sweet cravings. Choose whatever ideas that feel most appropriate for you.
 

1) Get help. There is inevitably an emotional link with sugar cravings (or any other addictive behaviour). Often cravings are activated by a deep emotional need, so it is vital to work on this. FIND A THERAPIST who works with EFT (emotional freedom technique), NET (neuro emotional technique) or a Kinesiologist, who specializes with addictions. This is very important. Learning EFT yourself will help you to curb cravings on a day to day basis.
 

2) Increase mindfulness through Mindfulness Meditation. Find a class near you and TALK TO THE TEACHER about your issues. Increasing awareness of mind patterns will allow you to 'make friends' with unwholesome habits and tendencies. When a thought-pattern or emotion is no longer the enemy, it can more naturally dissolve.
 

3) See a naturopath to find out if you have nutrient deficiencies. Often lack of a certain vitamin or mineral can cause cravings, e.g. lack of chromium can increase sugar cravings. Working with a health professional will help keep you on-track, and enable you to set goals with someone to monitor progress. They will also identify problem areas, (e.g. Liver stress or blood sugar issues), and know when a fast/detox is appropriate. 
 

4) Eat good quality protein at every meal and reduce intake of processed carbohydrates. Refined carbs like white flour, sugar, even white rice and pasta can increase sugar cravings. Eating quality protein helps slow sugar assimilation and provides longer lasting energy. Include a portion of protein in your snacks. Good protein snacks include: A handful of nuts, boiled egg, tuna or salmon, tempeh slices, goats cheese, or plain yoghurt.
 

5) Carry a water bottle and sip frequently during the day.
 

6) Avoid making absolute statements like 'I will not drink/eat that food today'. This aversive behaviour will only magnify the urge. Working on more subtle emotional and nutritional levels will allow the change to happen naturally and easily. 
 

7) Pray. In whatever way works for you, take time every day for 5 minutes to set your intention and ask for help from spirit/Grace/God. I like to write little reminder cards and read these to myself. Another great technique is writing down your prayer or affirmation 7 times before you go to sleep. For example: "I nurture myself with health supporting food and drink. It is easily to take care of myself so I feel energized". 
 

8) Be gentle with yourself and give yourself time. Check that you REALLY want to change, set and intention to heal and then open to receive guidance and assistance. If you're the sort of person who doesn't talk about your problems, then start sharing your vulnerable story in little bits. You will receive support this way.
 

9) Create a ‘star-chart’ for acts of self-kindness. Reward yourself every day for kind actions towards yourself and successes in your healing. Be generous!
 

10) Write about your process in a journal. After a while you will find answers and assistance will come to you from your inner knowing as you write.

You can do it!

30 Minute Meals: Thursday Menu

Thursday: Beef Soba Salad

Makes: 4 servings
Prep time: 15 minutes
Cook time: none






Ingredients
6 carrots
1 1-1/2-inch piece of fresh ginger
3 tablespoons rice or white vinegar
2 tablespoons toasted sesame oil
1 tablespoon canola oil
2 teaspoons soy sauce
3 tablespoons water
1 bag (about 4 1/2 cups) mixed greens
1 red or yellow bell pepper, thinly sliced
1/2 sweet onion, such as Vidalia, very thinly sliced
4 ounces soba noodles, cooked according to package directions
3/4 pound cooked thinly sliced flank steak (left over from Flank Steak with Chimichurri Sauce)

Directions
1. In a food processor, blend 4 carrots with ginger, vinegar, toasted sesame and canola oils, soy sauce, and 3 tablespoons water until smooth.

2. Lay mixed greens in a large bowl. Scatter bell pepper over mixed greens.

3. Using a carrot peeler, shred remaining 2 carrots into long thin strips. Mound shredded carrots and onion in center of salad. Lay noodles around carrot and onion and place steak on top of noodles. Drizzle dressing over top.

Nutrition facts per serving: 444 calories, 31g protein, 38g carbohydrate, 19g fat (4.8g saturated), 6g fiber

30 Minute Meals: Wednesday Menu

Wednesday: Orzo Paella

Makes: 4 servings with leftovers
Prep time: 10 minutes
Cook time: 22 minutes






Ingredients
3/4 pound large frozen shrimp, cleaned, shelled, and thawed, tails on
Juice of 1/2 lemon
1/4 teaspoon salt
1/4 teaspoon pepper
1 tablespoon plus 1 teaspoon olive oil
3 1/2 cups chicken broth
2 cups water
1/4 teaspoon turmeric
1 pound whole wheat orzo
1/2 cup frozen green peas
1/2 small onion, finely chopped
2-4 cooked chicken thighs, cut into 1-inch chunks, plus sauce (left over from Mediterranean Chicken)
1/4 cup roasted red pepper, cut into thin strips
1/4 cup flat-leaf parsley, chopped

Directions
1. Preheat the oven to 425 degrees. Place first 4 ingredients and 1 tablespoon olive oil in a large zip-top bag.

2. In a medium pot, bring chicken broth and 2 cups water to a boil. Add turmeric and orzo; boil for 6 minutes. Drain, reserving 3/4 cup of cooking liquid. Place frozen peas in the broth and let sit.

3. Heat remaining 1 teaspoon olive oil in a large ovenproof saute pan. Add onion and cook until translucent. Add shrimp and cook for 3 minutes; flip halfway through. Add chicken thighs and sauce; cook for 2 minutes, stirring occasionally. Add drained orzo to pan. Pour peas and reserved liquid over orzo and stir. Lay red pepper strips on top. Bake for 10 minutes. Top with parsley and serve.
Nutrition facts per serving: 408 calories, 27g protein, 57g carbohydrate, 7g fat (0.9g saturated), 14g fiber

30 Minute Meals: Tuesday Menu

Tuesday: Flank Steak with Chimichurri Sauce

Makes: 4 servings
Prep time: 10 minutes
Cook time: 30 minutes





Ingredients
6-9 medium sweet potatoes (about 3 pounds), cut into long 1-inch-wide wedges
4 tablespoons plus 2 teaspoons olive oil
3 garlic cloves, 1 crushed and 2 roughly chopped
11/4 teaspoons salt
1/2 teaspoon pepper
1 cup cilantro leaves
1 cup parsley leaves
1 tablespoon red wine vinegar
2 tablespoons water
2 pounds flank steak

Directions
1. Preheat the oven to 450 degrees. Toss sweet potato wedges with 1 tablespoon olive oil, crushed garlic clove, 1/4 teaspoon salt, and 1/4 teaspoon pepper and place in a shallow roasting pan. Bake for 20 minutes. (Reserve 1/3 of the baked sweet potatoes for Spring-Vegetable Stew)

2. Mix garlic, cilantro, parsley, 3 tablespoons olive oil, vinegar, 2 tablespoons water, and 1/2 teaspoon salt in a food processor. Blend until almost smooth.

3. Rub flank steak with remaining 2 teaspoons olive oil and sprinkle with remaining 1/2 teaspoon salt and 1/4 teaspoon pepper. Place in a broil pan and cook for 4 to 5 minutes per side for medium rare. Let sit for 10 minutes. Thinly slice and place 2 to 3 strips on each plate and top with 2 tablespoons sauce. Serve with sweet potatoes. (Reserve the remaining steak, about 3/4 pound, for Beef Soba Salad)

Nutrition facts per serving: 499 calories, 29g protein, 48g carbohydrate, 21g fat (4.9g saturated), 8g fiber

NEW TO BOOTCAMP: What you need to know before class!

New to Bootcamp
Things to consider:

• Bring your mat and hand weights to every class.

• Bring a towel, you will sweat! Get used to it.

• Bring your Stability Ball inflated to your designated ball class (ask your trainer).

• Arrive to class at least 10 minutes early – we begin on time – we don’t want
to leave you behind.

• If you have an injury or concern, please let us know so that we can offer
you a safe modification.

• Reaffirm your commitment to the program and yourself every day – even if
that is at 6 am!

• Classes cannot be carried over into the next months’ session. If you do
miss a class, please make every effort to make it up during the session that
you are registered for.

• Know your start time and location schedule.

• You will get out of Cardio Core Fitness what you put into Cardio Core
Fitness. We supply you the means but you must provide the power.

• If weight loss is one of your primary goals – put as much effort into your
food choices as you put into exercising – weight loss is 70% what you put
in your mouth. You know what is good and what is bad – fruits,
vegetables, whole grains, fish, nuts and lean meats are good –
cheeseburgers with fries are bad. We know you know this.

• We are not nutritionists. We are fitness instructors. But we can offer you
dietary assistance in form of websites and people you can talk to for
support with your menu choices.

Equipment:

You can purchase the following items from your instructor - contact them to confirm prices:

Mat 
Stability Ball

5lb dumbbells
8lb dumbbells

Attire:

Remember: we are outdoors so you want to prepared for Vancouver's unpredictable weather!

For warm weather consider light layers, such as a tank and a top tech top for use during warm up and cool down. Consider sunscreen and bug spray.

For cool weather, you should avoid cotton attires since they get wet easily. Also, when it gets wet, it doesn't only stay wet, it even gets cold quickly. For clothing that dries quickly and wicks moisture away from your skin, buy clothes with synthetic fiber materials (e.g. Capilene and polypropylene).

During rainy or snowy weather, the common outdoor wear is Gore-Tex. This material sheds water and allows perspiration wicked from your skin to pass through its outer shell.

• Base Layer Winter Clothes. Wear a layer of soft synthetic fabric (e.g. polypropylene or Capilene) against your skin. The Base Layer can be a collection of long underwear, shirt or tights.
• Middle Layer Winter Clothes. Considering the temperature, you may need to add a middle layer such as a vest, hoody or a synthetic fleece jacket.
• Outer Layer Winter Clothes. Some type of outer layer will be needed during wet, windy, or very cold days to repel wind, water, or both. You may use a wind- and waterproof jacket for your outer layer.

• Activity Accessories. For your hands, use gloves or mittens as protection. Put on something such as a headband or a hat since up to 50-90% of your body heat is loss     through your head. On your feet, athletic sport socks that wick moisture. 

We have paired up with Stomtech to bring high quality, high design and functional athletic apparel!  Click to Visit our Store

Fuel

Now that you are on your way to a healthier lifestyle you more than likely have a lot of questions on nutrition. I am going to touch on some of the more frequently asked questions and concerns.

Do I eat before or after my workout?

Everyone you talk to probably has a different answer for this one. The bottom line for eating before your workout is to do what works for you. We are firm believers that it is important to put something in your tummy before your workout. Adding fuel to the fire helps regulate your blood sugar and kicks your metabolism into gear. Some studies show that since you haven't eaten in approximately 7 hours your body is already in the "negative" mode and will draw directly from your fat stores. Do whatever works for you. Some people can't eat before a work out and some people can't workout unless they have a little something to eat.

Here are some suggestions for fuel which you should try and consume approximately 30 minutes before your workout.

- whole wheat bagel with peanut butter

- small banana with peanut butter

- kashi bar

- 1/2 an apple with a piece of cheese

- 1 slice of whole wheat bread toasted with almond or peanut butter

It is very important to try and eat within 30 minutes after your workout. Try to include some carbs and protein. Maybe a bowl of whole grain cereal with milk, fruit and a glass of OJ; or some scrambled eggs (3:1 - white to yolk) with toast.

Your body is working hard and the fire has been started. You must continue to keep the fire burning all day long by adding fuel (food) to the fire.

How many times a day should I eat?

You should aim to eat at least six times a day. Now that doesn't mean six complete meals - it means three meals and three snacks... or even three meals divided into six meals. You want to aim to have something every three to four hours to maintain your sugar levels and your energy. When we wait too long between meals we often are so hungry that we reach for whatever is fast and easy.

Drink throughout the day and the next time you feel hungry (and your next meal/snack isn't for awhile) more often than not you are thirsty so drink up!

Your Ideal Caloric Intake

How many calories should I take in a day?

To figure out your ideal caloric intake you first need to determine your basal metabolic rate, or the amount of energy (calories burned) used by the body under resting conditions. Keep in mind here, that the more muscle you have on your body, the more energy (or calories) you will use while resting. This is why transforming body composition (reduce body fat and increase muscle) will support achieving ideal weight in the long term.

What is my BMR?

Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years) Men: BMR = 660 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)

Harris Benedict Formula

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows: 1.                   If you are sedentary (little or no exercise) : 1.2 2.                   If you are lightly active (light exercise/1-3 days/week) : 1.375 3.                   If you are moderately active (moderate/sports/bootcamp 3-5 days/week) : 1.55 4.                   If you are very active (hard exercise/sports/bootcamp 6-7 days a week) : 1.725 5.                   If you are extra active (very hard/sports+physical job or 2x day training):  1.9 *Most of our bootcamper’s can categorize themselves as “moderately active” or “very active," depending on how often they attend workouts (frequency) and how hard they work (intensity)*  BMR x factor depending on activity level = caloric intake per day to maintain your current weight

You can achieve weight loss by increasing your caloric expenditure (exercise) or reducing your caloric intake (eating less!). The combination of both will ensure long lasting weight loss, as long as you do it right.  If you are going to reduce caloric intake do it safely. Reducing calories by 15% - 20% of your daily maintenance needs is a good start. And remember, sustained weight loss is impossible without increased, regular exercise.

6 Post Workout Snacks
Protein Shake with Banana "After a workout, you want ample protein combined with a carbohydrate," says Reisinger. A protein shake made from whey protein, water, and half a banana is a great choice, since your body quickly turns it into energy.
Recommended Serving Size: 2 scoops of whey protein powder combined with water and 1/2 banana, 250 calories

Peanut Butter and Banana on Rice Cakes

If you're craving something more substantial after a workout, a healthy peanut butter and banana sandwich will fit the bill. Instead of bread, smooth your peanut butter onto two brown rice cakes for extra fiber (without empty carbs). And while you may usually avoid bananas because they're too full of sugar, eating one after a workout is just fine. "This is one of the only times I recommend a high-glycemic carbohydrate source such as banana, because the uptake will be rapid," says Reisinger. Translation: It'll replenish your energy quickly.
Recommended Serving Size: 1/2 banana, 1 tbsp. peanut butter, and 2 brown rice cakes, 215 calories

Hummus and Pita

Another great carb/protein combo: Hummus and whole wheat pita. Hummus, a dip made from pureed chickpeas, gives you both carbs and protein. Coupled with the slow-release energy from the whole wheat pita, it makes for a snack that'll keep you fueled for hours.
Recommended Serving Size: 1/4 cup hummus with 1 whole wheat pita, 275 calories

Yogurt and Fresh Berries

Protein makes sense after a workout, since it contains amino acids that help build muscle. "Your muscles are depleted of amino acids after a workout, so you need an adequate supply of protein to help build them up," says Reisinger. Low-fat yogurt can pack nearly 15 grams of protein; add some berries for carbohydrate-driven energy.
Recommended Serving Size: 1 8-ounce container of plain, low-fat yogurt with 1/2 cup berries, 180 calories

Tuna on Whole Wheat

What could be more filling after a workout than half a sandwich? And when you choose its filling wisely, you'll be building muscle while you eat, too! "Research shows that carbs and protein together have a better response to post-workout recovery," says Reisinger. Tuna drizzled with a little lemon juice and olive oil spread over a slice of whole wheat bread is an ideal protein/carb mini-meal.
Recommended Serving Size: 4 ounces water-packed tuna and 1 slice whole wheat bread, 220 calories

Turkey and Cheese with Apple Slices

If you're not in the mood for a sandwich, skip the bread and eat the fillings on their own! Spread a soft-cheese wedge over two or three slices of lean deli turkey, then roll up for a quick, high-protein, eat-on-the-go snack. Add a sliced apple for some energy-boosting (and glycogen-replenishing) carbs.
Recommended Serving Size: 4 ounces deli turkey, 1 soft cheese wedge, and 1 apple, 240 calories

30 Minute Meals - Monday Menu

Monday: Mediterranean Chicken

Makes: 4 servings
Prep time: 10 minutes
Cook time: 25 minutes






Ingredients
1 tablespoon olive oil
1/2 teaspoon salt
1/4 teaspoon pepper
8-10 skinless chicken thighs, bone in
1/4 cup chicken broth
1/4 cup white wine
2 garlic cloves, sliced into thin rounds
3-4 sprigs fresh thyme
1/2 cup pitted olives such as Kalamata
1 lemon, sliced into thin rounds
1 cup whole wheat couscous
1/2 pound fresh asparagus
1 teaspoon lemon zest

Directions
1. Preheat the oven to 450 degrees. Heat olive oil in a large ovenproof skillet over medium-high heat. Sprinkle chicken with salt and pepper; add to pan, meaty side down. Cook for 5 minutes. Turn and cook for 2 minutes more.

2. Pour out any excess fat. Return pan to burner; stir in broth and wine, scraping up any brown bits. Scatter garlic, thyme, and olives on chicken. Lay one lemon round on each piece of chicken.
3. Place skillet in oven. Roast chicken for 17 to 20 minutes, or until juices run clear. (Reserve 2 to 4 thighs plus sauce for Orzo Paella.)

4. Prepare couscous according to package directions and steam asparagus until crisp-tender. Serve chicken over couscous; place steamed asparagus on the side and sprinkle with lemon zest.

Nutrition facts per serving: 398 calories, 29g protein, 50g carbohydrate, 9g fat (1.4g saturated), 9g fiber

Shopping List for the Week

We are approaching our week off in between sessions of Cardio-Core Bootcamp and I want to keep you on track with you fitness goals by offering you 7 DINNER MEALS starting MONDAY.

Monday - Meditranean Chicken
Tuesday - Steak with Chimichurri Sauce
Wednesday - Orzo Paella
Thursday - Beef Soba Salad
Friday - Shrimp Tabbouleh
Saturday - Spring-Vegetable Stew
Sunday - Tilapia Tacos


I will post each day by 6am, the menu for the evening, so you can take out any food items that need to unthaw.

Each recipe serves 4 and thus the grocery list reflects those quantities.

All meals take 30 minutes or less to make and left overs from the night before are used in the recipe for the next day to save you TIME and MONEY!

Groceries for the week should be less than $100 - keep in mind if you are shopping at Urban Fare it will be more...or if you don't have basic condiments like pepper and spices you may initially be paying a bit more.

Use Today, Sunday to buy the groceries you will need for the week - using the list below:

DELI/COOLER
Feta 1/2 cup
Plain Greek Yogurt
1 cup Kalamata Olives
4 oz Package of Soba Noodles
Whole Wheat Tortillas

8-10 skinless chicken thighs (with bone)
2lb Flank Steak
1 lb Tilapia Fillets

FROZEN
2 lb prawns (to save time and money get a few bag of frozen prawns that are clean and shelled)
1 bag of frozen Green Peas

PRODUCE
2 Lemon
1 lb Asparagus
3 Red Pepper (a mixed bag of bell peppers at Kins Market is a great deal!)
2 bags/container of Grape Tomatoes
Avocado
2 Sweet Onion
6-10 button mushrooms or shiitake
6 carrots
2 cups cabbage
6-9 Sweet Potatoes
1 bunch Cilantro
1 bunch Parsley
Garlic
Ginger
Fresh Thyme
1 bag of Mixed Greens
Jalapeno

NON-PERISHABLES
2 cups Couscous (whole Wheat if you can find it)
Wheat Orzo Grain (risotto)
1 box Quinoa
Smoked paprika
Tummeric
Red Wine Vinegar
Rice or White Vinegar
Sesame Oil
Soy Sauce
1 can Chickpeas
Chicken broth


Our family shops at primarily at Pricemart, Save-on-foods and Kins Mart (for produce) - but most of these items should be readily available from other grocery chains.

Spring Cleaning: Clear out the Pantry

Can't remember the last time you cleaned out your cupboards? It's time to start fresh. Here are a few simple food swaps that will spice up your meals and cut calories and fat.

Better Broth and Noodles

Stock up on: Low-sodium chicken or vegetable broth
Toss: High-sodium broth
Cooking side dishes with broth is a great way to amp up the flavor without adding a lot of fat or calories. But one cup of the regular stuff contains up to 40 percent of your recommended daily sodium intake. Choose broths that are lower in sodium -- 450 milligrams per serving or less -- and use them in mashed potatoes instead of butter or half-and-half; you'll save about 230 calories and 24 grams of fat per batch, says Jessica Fishman Levinson, RD, a nutritionist in New York City. Or swap butter or olive oil for broth in rice recipes and cut up to 36 calories and 5 to 6 grams of fat per serving. Broth also adds zing to steamed veggies. Just sub it for water and cook as usual.
Stock up on: Buckwheat noodles
Toss: Refined pasta
Trading up from white pasta to whole wheat is good, but choosing soba, made with buckwheat, is even better. These noodles are high in fiber (3 grams per 2 ounces), and they're an excellent source of plant protein (about 8 grams per cup cooked). Buckwheat noodles are so filling and satisfying, you're less likely to eat oversize portions. They're also loaded with magnesium; choline, a mineral that helps keep your brain healthy; and antioxidants, including rutin, which may lower blood pressure.

Whole Grains

Stock up on: Hearty whole grains
Toss: White rice
During processing, white rice is stripped of up to 90 percent of its B vitamins, 60 percent of its iron, and most of its fiber and essential fatty acids. Eating whole grains will provide you with as much as 8 grams of fiber per serving and can reduce your risk for heart disease by roughly 20 percent. Bust out of the brown rice rut with bulgur, wheat berries, and farro. Cook these grains as you would rice (simmer, covered, over low heat) and add them to soups, salads, and stir-fries.
Store It Right
Make a clean sweep. Wipe or rinse cans, jars, and bottles to reduce the chance of harmful bacteria sneaking into your food. If a can has dents, cracks, or a bulging lid, throw it out.

Bread Crumbs & Salsa

Stock up on: Panko bread crumbs
Toss: Regular bread crumbs
Not only do they contain half the calories of the Italian kind -- 110 versus 220 per half cup -- but panko bread crumbs are lighter and coarser, they tend to absorb less oil and fat. They also stay crisper after cooking, making them perfect for breaded chicken, meat, and fish dishes. Plus, panko has about one-tenth the sodium of many regular bread crumbs.
Stock up on: Salsa verde
Toss: Ranch- and onion-dip mixes
Each half-cup portion of this salsa contains just 60 calories and counts as a serving of vegetables. It's made with green tomatillos, a great plant source of the B vitamin niacin, which helps keep your cholesterol low.

Healthier Chocolate, Artichoke Hearts

Stock up on: Cocoa powder
Toss: Chocolate chips
Sweet treats don't have to be off-limits, even if you're on a diet. Instead of high-calorie, high-fat chocolate chips (a half cup has 560 calories and 32 grams of fat), add 3 tablespoons of cocoa powder to cookie, cake, or muffin batter before baking. Voila, the chocolaty flavor you crave for just 37 calories and 2 grams of fat.
Stock up on: Artichoke hearts
Toss: Green olives
Eat just four olives and you've consumed about 2 grams of fat. Artichoke hearts give you a hint of the same salty flavor with zero fat. Ounce for ounce, they contain more antioxidants than any other vegetable (and about 50 percent more than blueberries). They can taste briny straight from the can, so rinse first. Put them in salads and stews and on pizzas. Or add artichokes to a fresh tomato sauce and serve over pasta.

Beans & Tuna

Stock up on: Dried beans
Toss: Canned beans
Canned beans are convenient, but they can cost twice as much per pound as the dried kind and have 50 times the sodium. Soak dried beans in water overnight, drain them in the a.m., and freeze what you don't use. They'll last up to six months, and no defrosting is required. A 1-pound bag of beans yields 5 to 6 cups cooked.
Stock up on: Chunk light tuna packets
Toss: Canned albacore tuna
The chunk light variety has all the nutrients and protein that fancier white-meat tuna does but about one-third the amount of mercury. Don't like the darker meat? Opt for brands of albacore that use troll- or pole-and-line-caught fish, like Wild Planet. These fish are much younger and smaller, which means they've had less time to accumulate the harmful heavy metal.

Flour & Oils

Stock up on: Whole wheat flour
Toss: Half the 5-pound bag of white flour
An easy way to get more fiber in your diet is to substitute whole wheat flour for up to half the white flour in recipes. Each quarter cup will add an additional 3 grams of fiber to the dish, but you won't taste the difference. And since it makes cookies, cakes, and breads denser, you will feel fuller and be less likely to reach for seconds.
Store It Right
Freeze your flour. Whole-grain flour has a shorter shelf life than refined versions because the essential fatty acids it contains cause it to spoil faster. To keep it for up to six months, store whole-grain flour in the freezer. You don't have to thaw it before using; the fatty acids prevent the flour from hardening.
Stock up on: Canola and olive oils
Toss: Vegetable oil
Canola oil is a great source of heart-healthy omega-3 fatty acids. It has a mild flavor and a high smoking point, so it's ideal for sauteing and stir-frying. When making salad dressing, cold dips, or spreads, reach for olive oil. It's an excellent source of oleic acid, a type of monounsaturated fat, which research shows suppresses hunger.

Do your Best - No One is Perfect

You can’t exercise your way out of a bad diet. Lots of people have tried (including me). But that doesn’t mean you have to be obsessive about food.

I’ve had several people talk to me this week about messing up on their diet or indulging in a treat. Invariably, they all felt guilty about it. And I’ll ‘fess up too. I enjoy my Starbucks. My hubby brought me a Chai Latte this morning and my son shared a few mini eggs. Yep, I’m feeling a bit guilty about it but I know I'll be getting in a workout today so it's okay.
I came across an article in regards to eating habits. Food is tied to life and our social interactions, and we have to be able to interact with food in this way without succumbing to guilt and dejection about not following a “perfect” diet. In other words, if you’re going to indulge in delicious but calorie-dense food, enjoy it fully and move on. Don’t make a habit of it, but don’t dwell on it either.

Try this Ratio

90% — 10% Balance

I often frame this as the 90% rule. Pick a nutritional strategy that works for you and that makes sense. Then stick to it like glue 90% of the time. The other 10% you can indulge reasonably and you’ll do just fine.
To get the hang of it, you can chart it out at first. Figure out your ideal week and make up a sheet with every meal mapped out. Put the chart on the fridge. Count the total number of meals for the week.
Once you know how many meals and snacks you’re working with, multiply that by 10%. So if you’re eating 4 meals and snacks a day, that’s 28 meals. 10% of that is 3 meals that you can use as leeway.

80% Full

That does NOT mean you can pig out during those meals. It just means you can loosen your restrictions on what you eat. So if you go out with friends for lunch, pick whatever you want off the menu, then eat until you are ALMOST full, but not quite. This is a custom which comes from Japanese culture (Hara hachi bu). It take 20 minutes for your brain to receive the message from your stomach that it's full so chew slowly to prevent over eating. As a mother, I have succumbed at times to inhaling my meals since time is at a minimum. Its when I rush through meals, that I realise I have not satisfied my hunger, and will continue to mindlessly eat through out the day

Don’t Try To Be Perfect

The most effective way to ensure you will fail is to set yourself up as perfect. When you fall, dust yourself off and keep trudging along. Every single day you get to start over again in the quest for a better you. That’s a pretty amazing gift. Embrace it.

Easter Workout - Burn off those mini eggs!

If you DO have better things to do over the long weekend, try combining exercises into combination sets to get more work done in less time. It'll
skyrocket your results!

Choose exercises that allow you to work one movement pattern or
muscle group while allowing relative recovery of another. Then
alternate back and forth from one to the other.

Run threw the following paired up movements 3 times
Jump Squat with a Push up
Rear Lunge together with a Hip Bridge
Mountain Climbers with T-Plank
180 rotational squat jump with V-sit

This is an excellent opportunity to use the Tabata Protocal - all-out-intensity!

Round 1: 20 seconds work for each exercise, with 10 seconds rest in between
Round 2: 30 seconds work for each exercise, with 30 seconds rest in between
Round 3: 45 seconds work for each exercise, with 15 seconds rest in between

FYI: 12 mini eggs are 190 calories