Sunday, August 9, 2009
Hike Lynn Loop Aug 9th at 11am
Hiking the Lynn Loop
Sunday we'll be heading to Lynn Canyon for a moderate 2 hour hike. Remember to pack a few snacks, water and a camera to document your success!
Don't stress - there is a few rest areas along the way!
We will meet at the cafe near the parking lot at 11am.
DIRECTIONS TO LYNN CANYON:
To get to Lynn Headwaters, take the Second Narrows bridge or Lion's Gate bridge, and get onto the Trans Canada Highway (Upper levels) heading West if approaching from Second Narrows, East from Lions Gate.
Take the Lynn Valley Road exit off the Upper Levels Highway and follow Lynn Valley Road north, past the turnoff to Lynn Canyon Park, to the end.
Cross the bridge over Lynn Creek staying right (instead of left on the gravel road), and proceed on foot to the yellow metal gate marking the boundary between Lynn Headwaters and the Seymour Demonstration Forest.
Go left to the Lynn Loop trail, as it climbs fairly steeply initially.
Once it levels off, you are hiking along the side of Lynn Canyon, and, this continues for another kilometer or so until you see a sign indicating your descent via a number of switchbacks. This is the shorter loop.
Call my cell if you need directions! 604-240-9891
WHAT TO BRING: water, runners/trail runners or hiking boots if you need the extra ankle support, and wear layers, as you will want to wear light clothes going up but will need something warm and waterproof in case it gets wet and windy. If you have a cell, we can exchange numbers at the trailhead, and this will help if you decide to turn back, or if you are going to take longer than anticipated.
For more info check out this site http://www.trailpeak.com/trail-Lynn-Loop-near-Vancouver-BC-51
Saturday, June 20, 2009
Gluten Sensitivity?
Gluten Sensitivity?
Research shows that gluten sensitivity in some form, including celiac disease and mild gluten intolerance, affects approximately 15% of our population. Are you one of these people? How do you recognize gluten intolerance symptoms?
First of all let’s identify the difference between celiac disease and gluten intolerance. Celiac disease is an immune reaction, a severe sudden onset allergic reaction, to the protein called gluten. This is commonly found in grains such as wheat, rye, barley and oats. While celiac disease is initially an auto-immune disorder, it is also a disease of malabsorbtion, because essential nutrients are not absorbed. Therefore one of the most devastating symptoms of long-term undiagnosed celiac disease is malnutrition.
Gluten intolerance often has a slower onset than celiac disease, and may be hard to diagnose due to the broad range of symptoms and causes.
If you imagine a continuum of gluten intolerance symptoms, celiac disease is usually at the most extreme end with immediate autoimmune reactions. Some people with celiac disease may not have symptoms, but internally malabsorbtion and malnutrition can erode health over many years. Both celiac disease and gluten intolerance can be exacerbated by emotional stress, infection, surgery, pregnancy and childbirth. Every individual with some level of gluten intolerance or allergy may experience different shades of symptoms, hence the challenge for medical practitioners to diagnose.
So what are the specific symptoms of gluten intolerance and celiac disease?
* Weight loss or weight gain
* Nutritional deficiencies due to malabsorbtion e.g. low iron levels
* Gastro-intestinal problems (bloating, pain, gas, constipation, diarrhea)
* Fat in the stools (due to poor digestion)
* Aching joints
* Depression
* Eczema
* Head aches
* Exhaustion
* Irritability and behavioural changes
* Infertility, irregular menstrual cycle and miscarriage
* Cramps, tingling and numbness
* Slow infant and child growth
* Decline in dental health
Gluten Free Buckwheat Pancakes
Makes 6 or 7 deliciously light pancakes.
½ cup buckwheat flour
½ cup quinoa flour or quinoa flakes
1 cup yoghurt (or kefir or 1 cup water + 2 T lemon juice)
Mix all these in a bowl, cover with a plate and leave overnight, or 12 – 24 hours.
When ready to cook, add:
1 egg
¼ tsp sea salt
½ tsp baking soda
1 T rice bran oil (or melted butter)
Whisk batter until well combined.
Heat frypan over medium heat with 1 tsp butter or olive oil.
Use a big spoon of batter for each pancake.
Allow each pancake to cook until bubbles appear across the whole surface before turning over. They may not be as firm as wheat pancakes so be careful handling them.
What to eat them with? Here are a few ideas:
* Sliced banana
* Lemon juice and honey
* Yoghurt and berries
Research shows that gluten sensitivity in some form, including celiac disease and mild gluten intolerance, affects approximately 15% of our population. Are you one of these people? How do you recognize gluten intolerance symptoms?
First of all let’s identify the difference between celiac disease and gluten intolerance. Celiac disease is an immune reaction, a severe sudden onset allergic reaction, to the protein called gluten. This is commonly found in grains such as wheat, rye, barley and oats. While celiac disease is initially an auto-immune disorder, it is also a disease of malabsorbtion, because essential nutrients are not absorbed. Therefore one of the most devastating symptoms of long-term undiagnosed celiac disease is malnutrition.
Gluten intolerance often has a slower onset than celiac disease, and may be hard to diagnose due to the broad range of symptoms and causes.
If you imagine a continuum of gluten intolerance symptoms, celiac disease is usually at the most extreme end with immediate autoimmune reactions. Some people with celiac disease may not have symptoms, but internally malabsorbtion and malnutrition can erode health over many years. Both celiac disease and gluten intolerance can be exacerbated by emotional stress, infection, surgery, pregnancy and childbirth. Every individual with some level of gluten intolerance or allergy may experience different shades of symptoms, hence the challenge for medical practitioners to diagnose.
So what are the specific symptoms of gluten intolerance and celiac disease?
* Weight loss or weight gain
* Nutritional deficiencies due to malabsorbtion e.g. low iron levels
* Gastro-intestinal problems (bloating, pain, gas, constipation, diarrhea)
* Fat in the stools (due to poor digestion)
* Aching joints
* Depression
* Eczema
* Head aches
* Exhaustion
* Irritability and behavioural changes
* Infertility, irregular menstrual cycle and miscarriage
* Cramps, tingling and numbness
* Slow infant and child growth
* Decline in dental health
Gluten Free Buckwheat Pancakes
Makes 6 or 7 deliciously light pancakes.
½ cup buckwheat flour
½ cup quinoa flour or quinoa flakes
1 cup yoghurt (or kefir or 1 cup water + 2 T lemon juice)
Mix all these in a bowl, cover with a plate and leave overnight, or 12 – 24 hours.
When ready to cook, add:
1 egg
¼ tsp sea salt
½ tsp baking soda
1 T rice bran oil (or melted butter)
Whisk batter until well combined.
Heat frypan over medium heat with 1 tsp butter or olive oil.
Use a big spoon of batter for each pancake.
Allow each pancake to cook until bubbles appear across the whole surface before turning over. They may not be as firm as wheat pancakes so be careful handling them.
What to eat them with? Here are a few ideas:
* Sliced banana
* Lemon juice and honey
* Yoghurt and berries
Hike the Chief - June 28th
At the end of this session, June 28th at 11AM, we will be hiking up the Chief in Squamish. This an amazing workout!
This parking area is past the Shannon Falls parking. If you reach town, you've gone too far. The rock face of the Chief itself should also be a clue. After parking, walk up the access road, and into the Provincial Park, in fact, walking through the campsite area (hike-in camping) to the trailhead.
As we climb the Chief, we can decide if we want to go to the first peak or second peak (or third). If it's a sunny summer day, we'll stop at the first peak for a snack and refreshments - at that point we can decide to continue on, relax for longer at the first peak or return down the mountain.
Bring water, runners/trail runners, and wear layers, as you will want to wear light clothes going up but will need something warm at the top, as it can get quite windy. If you have a cell, we can exchange numbers at the trailhead, and this will help if you decide to turn back, or if you are going to take longer than anticipated.
Stuck in a workout rut?
Stuck in a workout rut?
Has your body stopped changing? You probably started Cardio-Core with gusto and excitement which brought you results quickly, right? So why are you now wondering why those changes seem to be slowing down? The answer lies in the F.I.T. Principle:
Frequency: How often are you getting to class and working out?
Intensity: How hard are you working out when you are there?
Time: How long are your workouts?
There are 2 of these three that are actually in your control to change: Frequency and Intensity (the hour of class is sufficient and a constant). So what can you do?
Simply, come to class more often and exercise with intensity! This doesn't mean it will be easy, life does try to get in the way, but, the bottom line is that if you have stopped seeing changes it is because your body is used to the frequency and intensity you have committed to.
Can you add an extra day? Can you be more intentional and proactive about how you perform each exercise in every class? If so, you WILL see the results you desire!
ASK ME if you would like to bump up your membership from 3 days to 4 or purchase a punch card (no expiry) to use when you need a few extra workouts over and beyond the 3 day membership
Has your body stopped changing? You probably started Cardio-Core with gusto and excitement which brought you results quickly, right? So why are you now wondering why those changes seem to be slowing down? The answer lies in the F.I.T. Principle:
Frequency: How often are you getting to class and working out?
Intensity: How hard are you working out when you are there?
Time: How long are your workouts?
There are 2 of these three that are actually in your control to change: Frequency and Intensity (the hour of class is sufficient and a constant). So what can you do?
Simply, come to class more often and exercise with intensity! This doesn't mean it will be easy, life does try to get in the way, but, the bottom line is that if you have stopped seeing changes it is because your body is used to the frequency and intensity you have committed to.
Can you add an extra day? Can you be more intentional and proactive about how you perform each exercise in every class? If so, you WILL see the results you desire!
ASK ME if you would like to bump up your membership from 3 days to 4 or purchase a punch card (no expiry) to use when you need a few extra workouts over and beyond the 3 day membership
STAYING HYDRATED IN WARMER WEATHER
STAYING HYDRATED IN WARMER WEATHER
By Heidi Reichenberger McIndoo, MS RD LDN
As the temperature outside begins to climb, we slowly shed our winter layers and trade them in for swimsuits and t-shirts. That means, ladies, it's time to get comfortable in your own skin. It's time to feel good about your body image, make your wellness a priority and leave the stress of "dieting" behind you for good.
As a mom of two with a full-time job, I look for simple ways to bring my overall wellness to a healthy place. Here are a few tips that rank high on my list.
• Stay hydrated: With rising temperatures, more morning walks with the stroller, and hopefully a few extra minutes devoted to yoga, proper hydration should be top of mind. As a registered dietitian, one of my favorite hydration options to recommend is vitaminwater10. vitaminwater10 is the perfect low-calorie combination... it's only 10 calories per serving, naturally sweetened and it tastes great. It's also packed with the vitamins and nutrients you need throughout the day. Not to mention, dehydration can lead to headaches, sluggishness, dull skin, and more.
• Eat breakfast: Studies show that people who eat breakfast regularly are thinner and meet more of their nutritional needs than breakfast skippers. The morning meal often includes low-fat dairy foods and/or fruit, making for a good dose of calcium, protein, vitamins A, C, and more. For even more morning nutrition, grab a vitaminwater10 essential (orange-orange). It has all the vitamin C of orange juice and only 10% of the calories, plus, it's specially formulated with 9 important vitamins necessary for optimal health. No need to be fancy-a few simple breakfast ideas include: whole grain toast with peanut butter and a banana or low-fat yogurt and berries.
• Get enough fruits & veggies: They're packed with vitamins, minerals, disease-fighting antioxidants, and flavor with few calories. Plus, their fiber and water content help to fill you up making less room for less nutritious, higher calorie foods. Easy ways to boost your intake are tossing blueberries into your cereal, sprinkling dried cranberries onto your salad, or snacking on cubed melon or red pepper sticks.
By Heidi Reichenberger McIndoo, MS RD LDN
As the temperature outside begins to climb, we slowly shed our winter layers and trade them in for swimsuits and t-shirts. That means, ladies, it's time to get comfortable in your own skin. It's time to feel good about your body image, make your wellness a priority and leave the stress of "dieting" behind you for good.
As a mom of two with a full-time job, I look for simple ways to bring my overall wellness to a healthy place. Here are a few tips that rank high on my list.
• Stay hydrated: With rising temperatures, more morning walks with the stroller, and hopefully a few extra minutes devoted to yoga, proper hydration should be top of mind. As a registered dietitian, one of my favorite hydration options to recommend is vitaminwater10. vitaminwater10 is the perfect low-calorie combination... it's only 10 calories per serving, naturally sweetened and it tastes great. It's also packed with the vitamins and nutrients you need throughout the day. Not to mention, dehydration can lead to headaches, sluggishness, dull skin, and more.
• Eat breakfast: Studies show that people who eat breakfast regularly are thinner and meet more of their nutritional needs than breakfast skippers. The morning meal often includes low-fat dairy foods and/or fruit, making for a good dose of calcium, protein, vitamins A, C, and more. For even more morning nutrition, grab a vitaminwater10 essential (orange-orange). It has all the vitamin C of orange juice and only 10% of the calories, plus, it's specially formulated with 9 important vitamins necessary for optimal health. No need to be fancy-a few simple breakfast ideas include: whole grain toast with peanut butter and a banana or low-fat yogurt and berries.
• Get enough fruits & veggies: They're packed with vitamins, minerals, disease-fighting antioxidants, and flavor with few calories. Plus, their fiber and water content help to fill you up making less room for less nutritious, higher calorie foods. Easy ways to boost your intake are tossing blueberries into your cereal, sprinkling dried cranberries onto your salad, or snacking on cubed melon or red pepper sticks.
Lean and Quick - 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.
Sweat treat without the guilt
LUNA Yogurt Parfait
When your craving something sweet, try this parfait, which offers fibre and protein over ice cream.
Ingredients:
• Nonfat Plain Yogurt
• Assorted berries
• 1 LUNA sunrise bar
Alternate layering yogurt and berries in a clear glass. Top with crumbled LUNA sunrise bar. This is a great (and pretty) way to get your dairy, fruit, fiber and protein into breakfast.
When your craving something sweet, try this parfait, which offers fibre and protein over ice cream.
Ingredients:
• Nonfat Plain Yogurt
• Assorted berries
• 1 LUNA sunrise bar
Alternate layering yogurt and berries in a clear glass. Top with crumbled LUNA sunrise bar. This is a great (and pretty) way to get your dairy, fruit, fiber and protein into breakfast.
Toned Arms for tank top season
Seated row with rotation
Tie the band to a stationary object at about waist height. (When you're seated, the band will be at about chest height.) Sit on a bench or stability ball, holding one end in right hand. Keep hips facing band, but rotate torso slightly to the left. Pull right hand back, grazing elbow behind rib cage. As you draw your arm back, rotate torso slightly to the right, bringing right shoulder back and left shoulder forward. Slowly return to start and repeat. Do 12 to 15 reps; switch sides.
Shoulder Super set
A. Tie the band to the base of a sturdy object. Stand to right side of band, feet hip-distance apart, holding end in left hand, palm facing body. Keeping elbow slightly bent, lift left arm out to side to shoulder height. Hold 1 count; slowly lower and repeat. Do 12 to 15 reps; switch sides.
B. Untie band and place it under the middle of left foot, feet staggered, holding one end in each hand, palms facing behind you. Raise right hand forward to shoulder height while pulling left hand back. Hold 1 count; lower and repeat, lifting left hand forward and right hand back. Do 12 to 15 reps per side.
Triceps extension:
Untie the band and place one end under right foot, holding other end in right hand. Raise right arm next to head, keeping elbow bent and close to ear. Slowly extend arm, then lower to start and repeat. Do as many reps as you can; switch sides.
Tie the band to a stationary object at about waist height. (When you're seated, the band will be at about chest height.) Sit on a bench or stability ball, holding one end in right hand. Keep hips facing band, but rotate torso slightly to the left. Pull right hand back, grazing elbow behind rib cage. As you draw your arm back, rotate torso slightly to the right, bringing right shoulder back and left shoulder forward. Slowly return to start and repeat. Do 12 to 15 reps; switch sides.
Shoulder Super set
A. Tie the band to the base of a sturdy object. Stand to right side of band, feet hip-distance apart, holding end in left hand, palm facing body. Keeping elbow slightly bent, lift left arm out to side to shoulder height. Hold 1 count; slowly lower and repeat. Do 12 to 15 reps; switch sides.
B. Untie band and place it under the middle of left foot, feet staggered, holding one end in each hand, palms facing behind you. Raise right hand forward to shoulder height while pulling left hand back. Hold 1 count; lower and repeat, lifting left hand forward and right hand back. Do 12 to 15 reps per side.
Triceps extension:
Untie the band and place one end under right foot, holding other end in right hand. Raise right arm next to head, keeping elbow bent and close to ear. Slowly extend arm, then lower to start and repeat. Do as many reps as you can; switch sides.
Cleanse your body and cupboard
Spring Cleaning
It’s not unusual at this time of year to get a surge of energy to clean out closets, garages and such. But when was the last time you cleaned out your pantry and refrigerator? A key to healthy eating is a well stocked kitchen. You need to arm yourself with many healthy food choices and rid yourself of unhealthy trigger foods.
Throw Out:
Hydrogenated Oils - These are found in cookies, crackers and a variety of processed foods. The problem is not the fat, but the process. They are changed to make them more stable and have a longer shelf life. The result is an unhealthful, possibly carcinogenic effect in your food. Trans fatty acids work to increase LDL, “bad” cholesterol and they also decrease HDL cholesterol, which is “good” cholesterol. This means that the fats in hydrogenated oil are far more damaging than even saturated fats, which doctors have already determined to be harmful.
HFC’s (High Fructose Corn Syrup) - Check almost any sweet processed food and you will find high fructose corn syrup. It is made by changing sugar in cornstarch to fructose. Why use it? It is cheaper and has a longer shelf life than regular sugar. Research is unclear but high fructose corn syrup has been associated with obesity, diabetes and high cholesterol. Even if unproven, it is clear that this sweetener is high in empty calories that provide no nutritional value.
White Foods - If it’s white don’t bite. In the process of making flour white, half of the good unsaturated fatty acids, that are high in food value, are lost in the milling process alone, and virtually all the vitamin E is lost with the removal of wheat germ and bran. As a result, the remaining flour in the white bread you buy contains only poor quality proteins and fattening starch… White bread is “dead” bread. Look for whole grain foods which are full of fiber and nutrition.
If this is your first time cleaning out the kitchen, it may be discouraging to see just how many foods in your diet are healthful. However, there are endless products on the market that can replace your old favorites. Shop at your local health food market such as Wild Oats and Whole Foods and the shelves are stocked with good-for-you choices. Get excited about some new food choices and enjoy trying some new tastes and your family will be sure to join you!
It’s not unusual at this time of year to get a surge of energy to clean out closets, garages and such. But when was the last time you cleaned out your pantry and refrigerator? A key to healthy eating is a well stocked kitchen. You need to arm yourself with many healthy food choices and rid yourself of unhealthy trigger foods.
Throw Out:
Hydrogenated Oils - These are found in cookies, crackers and a variety of processed foods. The problem is not the fat, but the process. They are changed to make them more stable and have a longer shelf life. The result is an unhealthful, possibly carcinogenic effect in your food. Trans fatty acids work to increase LDL, “bad” cholesterol and they also decrease HDL cholesterol, which is “good” cholesterol. This means that the fats in hydrogenated oil are far more damaging than even saturated fats, which doctors have already determined to be harmful.
HFC’s (High Fructose Corn Syrup) - Check almost any sweet processed food and you will find high fructose corn syrup. It is made by changing sugar in cornstarch to fructose. Why use it? It is cheaper and has a longer shelf life than regular sugar. Research is unclear but high fructose corn syrup has been associated with obesity, diabetes and high cholesterol. Even if unproven, it is clear that this sweetener is high in empty calories that provide no nutritional value.
White Foods - If it’s white don’t bite. In the process of making flour white, half of the good unsaturated fatty acids, that are high in food value, are lost in the milling process alone, and virtually all the vitamin E is lost with the removal of wheat germ and bran. As a result, the remaining flour in the white bread you buy contains only poor quality proteins and fattening starch… White bread is “dead” bread. Look for whole grain foods which are full of fiber and nutrition.
If this is your first time cleaning out the kitchen, it may be discouraging to see just how many foods in your diet are healthful. However, there are endless products on the market that can replace your old favorites. Shop at your local health food market such as Wild Oats and Whole Foods and the shelves are stocked with good-for-you choices. Get excited about some new food choices and enjoy trying some new tastes and your family will be sure to join you!
Friday, April 17, 2009
Earth Day - Everett Crowley Park
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
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
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!
Tuesday, February 17, 2009
Why am I Not losing weight?
Ten Weight-Prevention Tips Every One Should Know
1. Make sure to eat a healthy breakfast no later than 9 a.m., even if it means placing a bowl of oatmeal on your dressing table to eat while you put on your makeup. Some options: nonfat milk/yogurt smoothie with fruit; toasted English muffin with fruit spread; whole-grain cereal or oatmeal with raisins and skim milk, egg-white omelet and whole-wheat toast.
2. Eat a small mid-morning snack approximately three hours after breakfast. It will tide you over until lunch. Suggestions: a piece of fruit, a small fat-free yogurt, low-fat cottage cheese, or one or two pieces of low-fat string cheese.
3. Try to eat lunch no later than 1:30 p.m. Lunch should include a healthy balance of high-quality, low-stress protein, fat and carbohydrates
4. Three hours after lunch is usually the beginning of the "CortiZone," when stress hormones plummet along with energy and mental concentration. It's also the most popular time for stress-induced eating, when you gobble a candy bar for a quick energy boost. Instead, eat something that provides high-quality, low-stress energy. Combinations of protein and carbohydrates are ideal, such as low-fat or fat-free yogurt or cottage cheese, along with a piece of fruit.
5. Dinner should be started anywhere from 6 to 7:30 p.m. It should include soup or salad, vegetables and a source of protein, such as poultry, lean red meat, fish, legumes or veggie burger. Mixed fruit could be served as a dessert item.
6. Try to have dinner completed by 8 p.m. at least four to five days a week. If you must eat dinner after eight, eat lighter and eat before you go to dinner. (Remember, the CortiZone and your vulnerability to eat mindlessly extends through midnight.)
7. Women over the age of 40 do not require dense complex carbohydrates (pasta, bread, potatoes or rice) after 5 p.m. These foods are rich fuel sources and should be consumed in moderation, primarily during the day. At dinnertime these starches should be considered as occasional treats (once or twice a week, in small portions). The goal is to strip your dinner of the dense calories from complex carbohydrates. These foods, which were once considered a staple, should now be an infrequent dinner treat.
8. Dispose of all fat-free desserts and snack items in your kitchen. They are riddled with low-quality, high-stress refined, processed sugars.
9. Typical restaurant portions are grande-sized. At lunchtime, remember to eat only half of any restaurant portion of starch, and try to eliminate it at dinner. At lunch, one piece of bread is appropriate. Remember: The later you eat complex carbohydrates, the more weight you gain.
10. Water should be consumed throughout the day. Often when we think we're hungry, we're actually thirsty. Eight 8-ounce glasses should be drunk during the course of the day.
1. Make sure to eat a healthy breakfast no later than 9 a.m., even if it means placing a bowl of oatmeal on your dressing table to eat while you put on your makeup. Some options: nonfat milk/yogurt smoothie with fruit; toasted English muffin with fruit spread; whole-grain cereal or oatmeal with raisins and skim milk, egg-white omelet and whole-wheat toast.
2. Eat a small mid-morning snack approximately three hours after breakfast. It will tide you over until lunch. Suggestions: a piece of fruit, a small fat-free yogurt, low-fat cottage cheese, or one or two pieces of low-fat string cheese.
3. Try to eat lunch no later than 1:30 p.m. Lunch should include a healthy balance of high-quality, low-stress protein, fat and carbohydrates
4. Three hours after lunch is usually the beginning of the "CortiZone," when stress hormones plummet along with energy and mental concentration. It's also the most popular time for stress-induced eating, when you gobble a candy bar for a quick energy boost. Instead, eat something that provides high-quality, low-stress energy. Combinations of protein and carbohydrates are ideal, such as low-fat or fat-free yogurt or cottage cheese, along with a piece of fruit.
5. Dinner should be started anywhere from 6 to 7:30 p.m. It should include soup or salad, vegetables and a source of protein, such as poultry, lean red meat, fish, legumes or veggie burger. Mixed fruit could be served as a dessert item.
6. Try to have dinner completed by 8 p.m. at least four to five days a week. If you must eat dinner after eight, eat lighter and eat before you go to dinner. (Remember, the CortiZone and your vulnerability to eat mindlessly extends through midnight.)
7. Women over the age of 40 do not require dense complex carbohydrates (pasta, bread, potatoes or rice) after 5 p.m. These foods are rich fuel sources and should be consumed in moderation, primarily during the day. At dinnertime these starches should be considered as occasional treats (once or twice a week, in small portions). The goal is to strip your dinner of the dense calories from complex carbohydrates. These foods, which were once considered a staple, should now be an infrequent dinner treat.
8. Dispose of all fat-free desserts and snack items in your kitchen. They are riddled with low-quality, high-stress refined, processed sugars.
9. Typical restaurant portions are grande-sized. At lunchtime, remember to eat only half of any restaurant portion of starch, and try to eliminate it at dinner. At lunch, one piece of bread is appropriate. Remember: The later you eat complex carbohydrates, the more weight you gain.
10. Water should be consumed throughout the day. Often when we think we're hungry, we're actually thirsty. Eight 8-ounce glasses should be drunk during the course of the day.
Wednesday, February 11, 2009
Valentine's Workout
Warm up
Bench/Stair/Curb Step Ups with knee lift
(1 min on each leg switch)
Mountain climbers - Place hands on ground, like in a push up stance, and quickly transition from each leg, bringing your knee towards your chest
(1 minute)
Physio Ball Lunge - Stand sideways to a wall. lunge down with torso twist and stand as you toss/catch the ball against a wall (one minute on each leg)
Push up, Tuck and Row - Push up, bring each knee to elbow (both sides), still in a push up position row elbow back on both sides (Repeat for 1 minute) Modify: Do this from your knee's
Side Crunch - Sitting on a stability ball with one hip on ball and the other stacked on top, place staggered feet against a wall to prevent rolling. Lift chest and torso up off the ball (do this for 1 minute on each side). Challenge: hold a dumbbell in both hands
Heart Side Plank - Lay on your side, elbow on mat. Bend bottom leg, lift hip up and straighten top leg, lift and move leg to draw a heart shape with your toe.
V Sit for Valentines - Sit upright on mat, knee's bent straighten legs and lean back towards ground (so you look like a V), lift and bend knees towards chest (repeat for 1 minute) Modify: by placing hands on ground behind back and bring knees in and out from chest. Challenge: Hold a dumbbell
To make this workout more intense, do jumping jacks or step ups, for 1 minute in between each exercise and repeat this sequence 2-3 times.
Bench/Stair/Curb Step Ups with knee lift
(1 min on each leg switch)
Mountain climbers - Place hands on ground, like in a push up stance, and quickly transition from each leg, bringing your knee towards your chest
(1 minute)
Physio Ball Lunge - Stand sideways to a wall. lunge down with torso twist and stand as you toss/catch the ball against a wall (one minute on each leg)
Push up, Tuck and Row - Push up, bring each knee to elbow (both sides), still in a push up position row elbow back on both sides (Repeat for 1 minute) Modify: Do this from your knee's
Side Crunch - Sitting on a stability ball with one hip on ball and the other stacked on top, place staggered feet against a wall to prevent rolling. Lift chest and torso up off the ball (do this for 1 minute on each side). Challenge: hold a dumbbell in both hands
Heart Side Plank - Lay on your side, elbow on mat. Bend bottom leg, lift hip up and straighten top leg, lift and move leg to draw a heart shape with your toe.
V Sit for Valentines - Sit upright on mat, knee's bent straighten legs and lean back towards ground (so you look like a V), lift and bend knees towards chest (repeat for 1 minute) Modify: by placing hands on ground behind back and bring knees in and out from chest. Challenge: Hold a dumbbell
To make this workout more intense, do jumping jacks or step ups, for 1 minute in between each exercise and repeat this sequence 2-3 times.
Running and Strength Workout
During the week off, I don't want your fitness level to take a nose drive. Use this workout, along with the Valentines workout in the last newsletter, to keep active.
Cardio (you can do this outdoors or on a treadmill just remember to boost the incline to 4-5)
Brisk five-minute warmup walk, then:
* Jog 1/4 mile (or 3 minutes)
* Walk 1/8 mile (or 90 seconds)
* Jog 1/2 mile (or 5 minutes)
* Walk 1/4 mile (or 2-1/2 minutes)
* Jog 1/4 mile (or 3 minutes)
* Walk 1/8 mile (or 90 seconds)
* Jog 1/2 mile (or 5 minutes)
Hill Training 4 hills
Strength Training:
- Single leg squats (hold a weight)
- Resistance band crab walk
- Plank (start with 30 sec. progress to 2 min)
- Side Plank (Progress moving from front to side plank as rep)
- Isometric wall squats (start with 30 sec. progress to 2 minutes)
- Superman back extension
Cardio (you can do this outdoors or on a treadmill just remember to boost the incline to 4-5)
Brisk five-minute warmup walk, then:
* Jog 1/4 mile (or 3 minutes)
* Walk 1/8 mile (or 90 seconds)
* Jog 1/2 mile (or 5 minutes)
* Walk 1/4 mile (or 2-1/2 minutes)
* Jog 1/4 mile (or 3 minutes)
* Walk 1/8 mile (or 90 seconds)
* Jog 1/2 mile (or 5 minutes)
Hill Training 4 hills
Strength Training:
- Single leg squats (hold a weight)
- Resistance band crab walk
- Plank (start with 30 sec. progress to 2 min)
- Side Plank (Progress moving from front to side plank as rep)
- Isometric wall squats (start with 30 sec. progress to 2 minutes)
- Superman back extension
Friday, February 6, 2009
Black-Eyed Peas and Brown Rice - Clean Eating
INGREDIENTS:
• 4 cups cooked, cold, long-grain brown rice
• 1¼ cups water
• 1 onion, chopped
• 2 celery stalks, chopped
• 2 garlic cloves, minced
• ¼ tsp freshly ground pepper
• 3 cups cooked black-eyed peas
• 1 butternut squash, about 1lb, peeled, seeded and cut into cubes
• 1 red bell pepper, stemmed, seeded and finely chopped
• ½ tsp hot pepper sauce
INSTRUCTIONS:
Put rice in a large bowl. Gently separate the grains and break apart any lumps. In a large frying pan, bring the water, onion, celery, garlic and pepper to a boil, stirring frequently.
Add the black-eyed peas and squash and return to a boil, again stirring frequently. Reduce to low, cover and simmer, stirring occasionally, until the peas and squash are tender and most of the water has evaporated, about 20 minutes. Add the rice, bell pepper and hot pepper sauce.
Simmer, stirring and tossing frequently until heated through, about 5 minutes. To serve, transfer to a bowl.
CALORIES: 268
FAT: 1 g
CARB: 59 g
PROTEIN: 11 g
SERVES 6
• 4 cups cooked, cold, long-grain brown rice
• 1¼ cups water
• 1 onion, chopped
• 2 celery stalks, chopped
• 2 garlic cloves, minced
• ¼ tsp freshly ground pepper
• 3 cups cooked black-eyed peas
• 1 butternut squash, about 1lb, peeled, seeded and cut into cubes
• 1 red bell pepper, stemmed, seeded and finely chopped
• ½ tsp hot pepper sauce
INSTRUCTIONS:
Put rice in a large bowl. Gently separate the grains and break apart any lumps. In a large frying pan, bring the water, onion, celery, garlic and pepper to a boil, stirring frequently.
Add the black-eyed peas and squash and return to a boil, again stirring frequently. Reduce to low, cover and simmer, stirring occasionally, until the peas and squash are tender and most of the water has evaporated, about 20 minutes. Add the rice, bell pepper and hot pepper sauce.
Simmer, stirring and tossing frequently until heated through, about 5 minutes. To serve, transfer to a bowl.
CALORIES: 268
FAT: 1 g
CARB: 59 g
PROTEIN: 11 g
SERVES 6
Potato, Rocket and Tomato Frittata - Clean Eating
INGREDIENTS:
• 1lb baby new potatoes
• 1 tbsp olive oil
• 1 garlic clove, crushed
• 2 oz wild rocket (or arugula), divided
• 6 oz cherry tomatoes, halved
• 8-12 egg whites, beaten
• Salt and freshly ground black pepper to taste.
INSTRUCTIONS:
Cut potatoes in half, or into chunks if necessary, then cook in a pot of lightly salted boiling water for 8 to 10 minutes. Drain.
Heat oil in a non-stick frying pan. Cook the garlic over low heat for one minute. Scatter the pota- toes, half the rocket and the cherry tomatoes into the pan.
Pour the eggs on top, season well with salt and freshly ground black pepper and cook over medium heat for about 5 minutes, until almost set.
Use a wooden spatula to lift the frittata so any unset egg can travel to the base of the hot pan.
When just set on the bottom, place under a preheated broiler for 2 to 3 minutes to set the top. Scatter the remaining rocket overtop and serve.
CALORIES: 180
FAT: 4 g
CARB: 23 g
PROTEIN: 13 g
SERVE 4
• 1lb baby new potatoes
• 1 tbsp olive oil
• 1 garlic clove, crushed
• 2 oz wild rocket (or arugula), divided
• 6 oz cherry tomatoes, halved
• 8-12 egg whites, beaten
• Salt and freshly ground black pepper to taste.
INSTRUCTIONS:
Cut potatoes in half, or into chunks if necessary, then cook in a pot of lightly salted boiling water for 8 to 10 minutes. Drain.
Heat oil in a non-stick frying pan. Cook the garlic over low heat for one minute. Scatter the pota- toes, half the rocket and the cherry tomatoes into the pan.
Pour the eggs on top, season well with salt and freshly ground black pepper and cook over medium heat for about 5 minutes, until almost set.
Use a wooden spatula to lift the frittata so any unset egg can travel to the base of the hot pan.
When just set on the bottom, place under a preheated broiler for 2 to 3 minutes to set the top. Scatter the remaining rocket overtop and serve.
CALORIES: 180
FAT: 4 g
CARB: 23 g
PROTEIN: 13 g
SERVE 4
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