Notice Their Hard Work-Tell Them!

I wanted to post about a really nice thing that happened to me this morning during my workout. As many of you learn that go to the gym, you tend to have a group of regulars that you see at each workout. You are always there at the same time. Over the course of a few weeks or months, you may notice how their hard work is paying off... tell them!!!! There is nothing like a shot of compliments from another workout buddy telling you that all that hard work is really showing! Maybe you have had a bad day or week or are in one of those horrible "plateaus" & this is just what you needed to get that spark back! Share your good thoughts about another and make their day!

I had noticed one of my regulars really changing his body & I told him. People need to hear this... even me! I am just as hard on myself & insecure as the rest of you. I always see the things that need to be fixed & sometimes still see that fat kid in the mirror. Towards the end of my workout, he came to me & told me that what I did & especially for my age was a real inspiration. I can't tell you how much that meant to me. Fighting these women age hormones with my body & face can really be a drag & he brought me up. Thank you to him!!!

Why don't you do the same. Let a person know if their program is paying off. It will make theirs & your day!!!

My Cause-Sarcoma Awareness

I want to bring your attention to "My Cause" at the bottom of my blog. This is my personal cause to bring awareness to Sarcoma cancers, the cancer my mother passed away from around Thanksgiving of 2006. Every year they do an international awareness event where many teams are formed in America & many other countries to raise money & awareness of this rare cancer that has over 50 subtypes. The official week for the events is July 12-20, 2008. Please check out the following two links & if you are interested, join one of the events. You will not only be raising money for a very worthy cause but getting exercise & meeting new people as well!!!!

Thank you!

Links:

http://www.team-sarcoma.net/?page_id=18

http://www.sarcomahelp.net/Bike%20Tours/ts_2008/events/events.htm

Blueberry Crumble

Here is a great recipe off my Oxygen Women's Fitness online newsletter. It could be a breakfast or treat item for you. As I have said in the past, if you want more protein, you can always add in your own vanilla protein powder to up the protein content. This recipe serves 8.


Ingredients:
6 cups blueberries, fresh or frozen
1/8 to 1/4 cup natural organic sugar or organic honey
1 tbsp arrowroot powder
4 tbsp water
2-3 cups granola or muesli

Preparations:
1. Preheat oven to 375 °F/190°C

2. Place berries in a deep oven-proof baking dish or in individual baking dishes. In a small bowl, mix water and arrowroot powder thoroughly. Stir in the honey or sugar and pour over the blueberries. Top with granola.

3.Bake uncovered for 30 to 40 minutes. Serve right from the oven or at room temperature.

Nutrients Per Serving:

Calories: 189; Total Fat: 3 g; Sat. Fat: 0 g; Carbs: 41 g; Fiber: 7 g; Sugars: 19 g; Protein: 5 g; Sodium: 1.5 mg; Cholesterol: 0 mg

Recipe courtesy of The Eat-Clean Diet Cookbook (Robert Kennedy Publishing, 2007). To get your own copy today, visit eatcleandiet.com.

Healthy Chicken Salad

We are always looking for healthy & tasty recipes to compliment all our hard work at exercising to stay fit.. or lose weight. I saw this chopped chicken salad in my online Shape newsletter & thought I would share it with you. If the dressing does not appeal to you then just substitute with your own home made recipe or a lower fat version from the store. There are lots of healthy ones out there plus they have these cool spray bottles now too so you don't overdo on the dressing! Enjoy!

Serves: 1

Prep Time: 15 minutes

Nutrition Score per serving: 272 calories, 8 g fat (26% of calories), 2 g saturated fat, 14 g carbs, 35 g protein, 4 g fiber, 87 mg calcium, 2 mg iron, 298 mg sodium

Here is the link to the recipe. Feel free to get online & enjoy more information on the Shape site.

http://www.shape.com/healthy_eating/recipes/6257

Fast Food Coffee Drinks-Get Informed!

Many of you have seen the new coffee drinks that are popping up at the fast food places. This was bound to happen with the popularity of coffee. BUT, do you just order them & don't bother to check out the ingredients or the calories and fat content. We have learned that not all coffee drinks are the same. Some of the drinks at the major coffee locations can be in the 500+ calorie range & tons of fat too! Check out this question & answer about coffee drinks off the Hungry Girl website at this link. At least you will go in to your coffee drinking informed instead of in the dark!
http://www.hungry-girl.com/askhg/askhgdetails.php?isid=1470

Exercise, All or Nothing - NOT!

I have blogged often that all of us have to work on a program that meets our own personal needs & that one can stick with for life!!! Just because another person has "success" at their program does not mean it will work for you. This is an important point. We are all individuals & we need to find the balance that works for us!

I saw this great article on one of my Fav Websites, Diet Blog, about this all or nothing attitude that some people have & many give up too soon due to this all or nothing mindset. They write:

"For so many people, losing weight or getting in-shape is an all or nothing affair. If they don’t experience constant and never ending success from start to finish, they give up and return to their old ways.

What I’m suggesting is, the next time you feel like throwing in the towel, sit and think about what adjustments you can make to your program so you can continue moving forward? Even if it takes you a little longer than you originally intended to achieve your goal, isn’t it better than having to start from scratch…again?"

Check out this link & read the whole article. It is very telling. He talks not only about his daughter but himself & for those that have kids that are pushed to limits, this is an awesome read!

Link: http://befitandstrong.com/fitness-weight-loss-program-crossroads/

Core Strength

Well, I had intended to do a stretching post today but I ran across this article on Exercise About (see my Fav Websites) regarding core strength. You have read a lot in my posts about the importance of "core" strength in not only exercise but all aspects of your life. Having a strong core prevents injuries now & as we age, helps prevent back injuries as well as helps us do everyday activities with more ease/less injury. Check out the link below as it explains exactly what the core is & exercises to strengthen it. I also want to mention that if the pike is too hard, you can modify it. You will start out in a plank position with your feet on the ball & instead of piking, just bend your knees & roll the ball in bringing your knees toward your chest. I do both versions and like them both. Here is the link:

http://exercise.about.com/cs/abs/a/corestrength.htm

Weight Loss-Miracle Pills or Not?

I saw this good article on Diet Blog (link is on my Fav Websites) about an honest guide to weight loss. People really want to think there is a miracle pill or cure out there but this just is not so. It comes down to eating better & exercising. Sorry to disappoint those that still feel they can get something for nothing.

Think about it. We had phen/fen out there years ago that turned out not to be what it claimed. We have the weight loss surgeries now that do help the very obese but you still have to exercise & eat good after that. We all have seen the multiple stories on those that gained the weight back and more.. multiple times too. There is this new product Alli. It costs a lot per month & it says right in the information that if you eat more fat than they recommend, you are going to have some very "uncomfortable" side effects. It also states that you need to eat well & exercise to get good long term results. I don't know.. why spend the money then.. just do it yourself.. just my opinion. Check out this article from MayoClinic.com to read more:
http://www.mayoclinic.com/health/alli/WT00030

I am giving you the link to the Diet Blog article & take a read. I really like all the points but especially #'s 3, 4 and 6. They all are good though! I want to make a point about #1. The writer is correct.. lots of junk books out there but there are good ones so just do your homework & don't believe everything you read or hear!!!!

Now, let's all just take our baby steps day by day to get to our goals. There always is another day & another meal so don't beat yourself up over one "bad thing".

Here is the link to the Diet Blog article:

http://www.diet-blog.com/archives/2008/06/23/an_honest_guide_to_weight_loss.php

Calves and Stretching

When we work on balance or jog or do many of the other things we do, often our calves start hurting. They are not used to all this work! Above are pictures of a standing calf raise, a seated calf raise and two calf stretches. On the standing calf raise, feel free to hold on to a chair or wall as you do these when you first start doing them. You can also do them one leg at a time & as you get better you can hold dumbbells or even use the machines at the gym. You can do them off a step or any raised solid platform as well. Same with the seated calf raise. The two exercises work different areas of the calf.

Always stretch after as well. A stretch not shown here is when you stand on a step or raised platform with just your toes on it & let the heels stretch down off the step. You can do both calves at the same time or one leg at a time. Get a good stretch. Don't rush this! Calf exercises also strengthen the ankles so another benefit to them! Don't over work these when you start out or you are not going to be a happy camper!!!!!

More on Balance

I received a comment from my yesterday post on how often one should work on balance. Actually, it depends on how hard you are working. If you are using the BOSU & doing exercises for specific muscle groups that also challenge your balance, then you would want to rest that muscle group the following day. For example, if it is leg day & you incorporate the BOSU as part of that days program, then rest that muscle group.

If you are just working on balance, I see nothing wrong with doing a little something each day. Again, always listen to your body & if things don't feel right, then stop. Balance exercises can also be felt in the ankle & feet as you work to strengthen & improve so be aware of that.

Another way to work balance is without the BOSU. Just on a flat surface or floor, you can do one legged deadlifts, one legged squats & just one legged T stands. Also, maybe you are stretching your quads or another body part. Try standing on one leg doing that with but not holding on to anything to lean on.

How often you do balance exercises will depend on how hard you worked it the previous day. As always, engage the core each & every to help with the balance exercises. What an added benefit to get the core worked at the same time! Believe me, you will feel it if you have engaged the core!!!

BOSU Balance

I received a comment on my post yesterday regarding balance and the BOSU balance trainer. This tool is a great addition to your normal routine to not only work on balance but there are so many different exercises you can do on it that work all parts of the body AND it works the core too!

I do use this tool in my own program to work many body parts & challenge my balance as well. I have flatter than flat feet and my overpronation is so bad that just balancing on the floor is hard for me. BUT, that does not deter me. I strive every workout to do better & challenge myself so this BOSU trainer is part of that and I really like it!

Check out the 2 links below for more exercises using this tool. There are also more resources on the web & books at your local bookstore. Do be careful when first using the BOSU because you will "tip" for lack of a better word until you get better at it. Stay near a wall or solid piece of furniture/equipment as you learn to use the BOSU. The pictures above are from the first link.

http://exercise.about.com/cs/exerciseworkouts/l/blbosu.htm

http://www.bosu.com/scripts/cgiip.exe/WService=bosu/story.html?article=2408

1 Exercise, Targets Multiple Muscles

I opened up my online newsletter for Oxygen Women's Fitness & saw this great move to share with you. This exercise targets so many different groups and you can do it at home or the gym... hey, you can do it at the park too! See below for a description of how to do this move. It works the quadriceps, glutes, shoulders & more!!!! Also check out the link in the paragraph below for a full body workout. If you are a beginner, it may be a bit tough for you but intermediate to advanced should have no problem. It helps with your balance too. If you have shoulder problems, do be careful with the push-up exercise.

Reverse Woodchop: Target more muscles in less time with our brand new full-body workout, only at oxygenmag.com. But first, try out this compound move, exclusive to newsletter readers.

Set Up: Stand with your feet wider than shoulder width apart and hold a medicine ball with both hands. Lift the ball above your left shoulder as you twist your torso towards the left. Let your head follow your body. Action: Lower the medicine ball across your torso toward your right knee, keeping your arms extended as you squat down, activating your leg and glute muscles. Repeat. Complete the set (8 to 10 repetitions), then switch sides. Do three complete sets.

More on the Butt!

I ran across a great article from my Diet Detective newsletter on butt exercises you can do at home. They also can be done at the gym too so all the better! Be sure to maintain proper form & if the one legged squat is too hard, start out with a standard wall squat with light or no weights and you can also use a ball like in the picture between you & the wall. The exercise in the picture is from Oxygen Women's Fitness & is a version of a hamstring curl but it will also work your core & butt at the same time!

The bed leg raise in the article can also be done on the ball if you have one at home as well as many other variations of butt exercises like swimmer kicks, frog leg raises and more.

The wall leg press in the article can also be done with your legs bent but feet flat on the floor like you are going to do a standard floor crunch. You can add weight as it gets easier or do one leg at a time!

Other things to do at home are stair walking & really pushing thru the heel or stepping up every other step. Be careful with balance & not to fall. Stadium bleachers at the local school are a great place to do this too. Of course you can always do butt squeezes anywhere, anytime!

There is so much to do for the butt in addition to leg presses, lunges, squats etc. There is an arsenal to choose from if you search online & this allows you to keep variety in your workout & keep the body guessing! ENJOY!

Link to article: http://www.dietdetective.com/content/view/912/157/

Tighten that Butt!

I saw this great article with pics while looking at Oxygen Women's Fitness online. It is a great time to add some new moves to your routine PLUS it is bathing suit time!!!

The straight legged deadlift not only works the butt but it also works your hamstrings to really give your legs beautiful shape. Use dumbbells, a barbell, weight plates or cables. I even do this on the Smith Machine sometimes. I love this move!!!

The plie squat works the legs, butt and the inner thighs. This also is a staple for me. I use a dumbbell, a weight plate, a barbell across my back, the smith machine & more to do this move.

Add these in to your routine if you have not already & see great results & a nice rear view in the mirror!

Here is the link to the article with pictures!
http://www.oxygenmag.com/main.php?page=1&id=125

Workout & Focus

Well, my workout time was way more busy than normal & that got me a bit off. I like it really quiet although I know some of you feed off having people around. Not me. I am extremely self motivated when it comes to my workouts. Anyway, I wanted to take this time to mention how I get thru these times that "could" throw me off.

First, I have an iPod filled with music that spurs me on & keeps me going. Many studies have proven that listening to music while you work out makes for a better workout session and people seem to work harder. I also like it because it keeps me focused & quite honestly, less people will try to come up & talk to you if you have a head set on. Listen, I am more than willing to offer up information & advice if someone wants it & asks me, but when I am working out, that is my time and gym etiquette says wait till they are done working out! Hey, if you are chatting away instead of working out, you are not working hard enough. Plus, don't interrupt someone else's routine & throw them off. Be respectful of their time. Just quickly ask if you could speak with them AFTER their workout. That gives them the option of talking to you now or later but at least you have been respectful of their time & workout.

Second, I just really get "in to the zone" so I tune out all the other clutter & people. I get into my mind/muscle link & stay there. If it is cardio, I get that music going & focus on the best cardio session possible.

If something in the gym throws you a curve ball, get that music going, get focused, don't chat & link into the mind/muscle or mind/body link & turn that negative to a positive. You and your body will be happy for it!

Triceps at Home

I was thinking about my Wednesday post on tricep exercises. I wanted to mention some things you can do at home. In this picture, you see the lady using dumbbells. If you have them, use them. Otherwise, you can use water bottles, canned goods you have in the cupboard or any other solid object at home that is easy to use. Just remember that if you are using a weight in each hand that they must weigh the same. Other options are using a resistance band or tubing to do the exercises. If you have a solid place to throw the resistance band over, you can do an exercise similar to the rope press down. You can also use it for dumbbell kickbacks. Use a solid coffee table or bench or something like that in your backyard if you want to do lying tricep exercises. And one that never fails, push-ups!!!! You know my love of push-ups & I have written often about them (check older posts). Close grip push-ups really work the triceps area too!!!! Hey, do some during commercials, don't just sit there!!!! Enjoy!

More On Food Logs

So, I wrote yesterday about the importance of logging your food, when you eat, emotions etc. I have blogged about this a few times since I started this blog. Well, Diet Detective has one of their writer's take on why it is important to log your food. Some are the same as mine & some a bit of a different take. No matter what, it is always good to read different views so that you can make your own informed decisions on what is right for you. Check out the article, Six Reasons to Keep a Food Diary, at the link below:

http://www.diet-blog.com/archives/2008/06/12/six_reasons_to_keep_a_food_diary.php

Tracking Your Food Online

My faithful readers are used to me blogging about how logging your food intake is a sure way to help you reach your fitness & weight loss goals. On my website, I have put a link to FitDay because I spoke with people that used it & loved it. To be fair, I am attaching an article from Diet Blog on a number of sites that help with tracking your food intake, recipes and more. Check out the comments at the end of the article to give you an idea about how other people feel & even some sites not mentioned in the article.

Now, I will just say it again, logging your food intake, emotions at the time of eating etc. has been proven to improve one's chances of reaching your weight loss goals. I am not saying you have to do it forever but it certainly helps in the beginning stages or for those that need constant self monitoring (some people know this about themselves!). Remember, log every little thing like gum, pieces of hard candy, condiments etc. Little tastes here & there can add up to big calories!!!
Link to article:
http://www.dietblog.com/archives/2007/08/21/tracking_your_food_intake_online_resources.php

Vary Your Weight Routine

Varying your routines & exercises does wonders for your body. Your body does get used to what you are doing so you have to continue to challenge it & change things up. Pictured above (care of Oxygen Women's Fitness & Shape) are 2 different exercises for the triceps area of your arm or for some of you, that stuff that always flaps in the wind.

I have been told by people that weight lifting is boring. NOT! There are so many different exercises to chose from to keep you excited about it! For example, the rope pressdown above.. if you check out your gym, there are may different attachments to do this same exercise. There is the straight bar using both a palms down, reverse grip or palms up or even neutral grip. There is the short curl bar, the triangle attachment and an attachment which allows a neutral grip. There are triceps machines in the gym that can mix it up for you as well.

The first picture shows an overhead dumbbell extension. You can change this up by using 2 dumbbells rather than the one, you can do this lying on a bench or even on an incline or decline bench that is at it's lowest position (or play with the position of the incline or decline bench). You can also use a bar instead of dumbbells. You can do straight sets or drop sets where you start at a heavier weight & instead of resting between sets, you can drop to a lower weight immediately & keep dropping (maybe 4 drops or 2 to 3 if 4 is too hard).

These are just a few things to change it up.. there are many more exercises like dumbbell kickbacks, triceps dips, overhead rope extension and more.

Check out exercise magazines or the internet to give yourself an arsenal of exercises to not only keep you excited but to keep your body progressing & improving!!! My Fav Websites area has site you can check out. ENJOY!

Modify Exercise or Not???

I thought I would talk about times when you might be tired (not sick) and don't know whether to exercise or not. Hey, it does not have to be that black and white. I have written before about how being consistent with your routine allows you to understand your body better so that you know what it can and can not handle based on how you are feeling.

Today I was feeling pretty tired when I hit the gym. Sometimes when I feel like this & I actually get going, I start to feel great & end up with an awesome workout. Today did not work out that way. As time went on, I could feel that my body was not responding as normal but I still had energy to do something. I kept to it & just backed off a bit from my normal routine but still got in a workout.

You need to learn to tune in to your body so you do understand when it is right to modify or not. Plus, don't just give up.. meaning the old mental, "I just don't feel like it so I will tell myself I am too tired". One of these days turns in to another and another until you are not working out any more.

Figure out what is going on and work from there... either modify the routine or maybe it turns in to just a yoga or stretching day. No matter what, stay consistent so you know what your body is telling you!!!!!

Reach Your Goals;Plan Ahead

I have written recently about planning your workout ahead of time. I can't say enough about how this not only will improve your workout but save you time as well. Walking in to the gym with no idea of what you want to do or changes you can make if you can't get a specific machine can add many unwanted minutes to your time there... OR, leave you with less time to do the workout.

Now, I work out when there are less people in the gym but there is still the chance of not getting to do what I have planned for that day. Today was an example. A workout person that I know & see all the time showed up early. He was headed out of town & needed to get his workout done. We were both working legs & he even mentioned he was worried because he knew we would both be doing that today. I rearranged my plan for that day to help him out & in the process worked on an alternate plan already in my mind... just in case. Ya never know! I was prepared & wasted no time!

In addition, planning ahead allows for visualization of what you want to do (see my Tip of the Day). I find this extremely effective in helping me not only accomplish my goals but to exceed them as as well. I visualize & then even think of how I can go beyond my expectations.

Keep challenging yourself. You really can do more than you think you can... you are the one that holds yourself back. Believe in yourself & that you can do it!

Calories per Mini Meal???

I received a question regarding my post on my mini meals and how many calories each mini meal should be. Again, I think a person needs to establish what their day is like, when they work out etc. Of course, an easy way to do it is to figure out how many calories you want to be eating each day. Diet Detective (see my Fav Websites) has a tool that will tell you this based on your weight, age, exercise intensity and more. Once you know that, to lose weight, you need a calorie deficit. Decreasing your calories by 500 per day will give you a 1 pound per week weight loss. This can be a combination of doing exercise that equates to 250 calories plus eating 250 calories less or any combination thereof. I get to this number because there are 3500 calories per 1 pound of weight, divided that by 7 (days in the week) and you get to the 500 calories per day.

Once you know your calories, you can just divide that by how many mini meals you will be eating in the day. Easy! For me, I establish times I need more calories than others like after a workout so I may eat more at that meal than a smaller in between meal that would be more like a snack to those eating 3 main meals & 2 snacks. Every body is different so you need to find the balance that works for you. For me, I eat more at certain mini meals than others.

I know it is a pain to do all that figuring I talk about in paragraph one but what a small sacrifice to make to reach your goals. If you want it bad enough, you will do what it takes to get there. Work it out & it will be well worth your time! Better health, better life, better you!

Work Out, Gain Weight?

Some of you may feel frustrated because you have gained some weight after starting a fitness program. You really need to look at what you are eating and doing to get to the bottom of the weight gain. Many people feel they are "entitled" to eat more since they are now working out. Well, the purpose of working out is to not only get healthy and fit BUT to also create a calorie deficit so that you lose weight! Pay attention to your food program and better yet, LOG your food so you know how many calories you are taking in and the make up of those calories. Just because you workout does does not mean it is time to eat a bag of chips, a piece of cake or a carton of ice cream!!!! I hate to be blunt here but you know this so let's get with the program and be real about it.

When lifting weights, I have said that muscle weighs more than fat so you may have some of that going on but it is not going to be like 5 pounds a month and if you do it right, you can lose weight, gain muscle and reduce your clothes size all at the same time!

So, if you have put on weight, reassess your food and be true as to whether you have entitled yourself to more.... you need to eat less calories than it takes to maintain your existing body weight to lose weight. Check it out!

More on Food Choices

I have been blogging about food choices lately so I thought I would let you know more about my food program. As I said yesterday, my schedule is more flexible so I like to eat small meals throughout the day. Not only does it keep my body fueled at all times but I am less likely to get too hungry & reach for anything nearby whether it is a better choice or not.

I am a morning workout person so I always eat a good breakfast after the workout that combines both protein, carbs & healthy fat. I really need to refuel after that because I work out very intensely. I may have a protein shake or it may be whole grain toast with power peanut butter & a protein bar. It all depends on my time availability & what I feel like that morning. I usually eat every 2-3 hours (SMALL MINI MEALS) on the days I work out and I eat less on non workout days.

I do try to eat some protein & carbs at every mini meal. Some of my staples are protein powder for smoothies or to mix in oatmeal or other foods. For example, you can make protein pudding by mixing in a scoop of protein powder or even add it to pancakes.. get creative! I keep oatmeal, oat bran, whole grain breads, extra lean turkey, chicken, egg whites, yogurt (I like the thicker Greek ones), broccoli, sweet potatoes/yams, carrots, apples, bananas/blueberries (to make smoothies or top oatmeal or pancakes, ground flax seed and of course a variety of spices to keep everything flavorful. Oh, I can't forget my Trader Joe's Sweet and Hot mustard. I love that stuff.. put it on veggies, in my turkey meatloaf & more! There are so many healthy choices out there. Just get online to find recipes (plenty at some of my Fav Websites) or get creative yourself. I am not a great cook but I have found ways to make some decent recipes... now if only my husband agreed!!!! Really, I am not a great cook but I try!

5-6 Mini Meals vs. 3 Main Meals

There has been some debate whether eating 5-6 mini meals really helps with weight loss or does it really lead to weight gain. Well, this all comes down to what works best for you & can you manage your mini meals so that you don't overeat. Mini meals mean just that, NOT 5-6 meals the size of your former 3 main meals.

1. Evaluate what will work best for you within your day. If you have a Corporate type job or one that does not allow for flexibility, eating 3 meals with 2 small snacks may be the way to go. Always remember to start with breakfast so that you will be less likely to head to the vending machine. Eat a good lunch & a smaller dinner. Pick out 2 healthy snack options to fit in between your meals.


2. If you do have flexibility, the 5-6 mini meals may work for you. Establish your calorie count for the day & then divide up your meals that way. I personally like this plan because I am a person that always wants to be munching on something so this way I always know that another "meal" is coming. I eat foods that tide me over to the next meal as well. Drink your water too because often hunger is really thirst.


3. If you have the option to do either than you must decide what is best for you & what you can stick with the best. Always remember to be aware of the calorie counts of your meals or mini meals so that you keep to your program.

A trick to sticking with whatever plan you chose is to think ahead & PLAN for your meals. I know this is hard but you can even do it on the weekend & write it down for the week. Get your snacks portioned out, get chicken, turkey or other food cooked & ready for the week so you are not tempted to head to that nearest vending machine or convenience store. Once you get used to this, it really is not that hard & you will love the results, what you see in the mirror & how the clothes fit!!!!!

After Workout Smoothie

I saw this recipe in my online newsletter from Oxygen's Clean Eating Magazine. I had never heard of yerba mate so I checked that online. For those that don't want to use it, just eliminate it from the recipe... or add in another of your favorite antioxidants. Agave Nectar is a natural sweetener but again, feel free to substitute if you don't have it or can't find it. In addition, if you prefer more protein like me because I do a lot of weight training in my workouts, add more of that in or even substitute the protein powder of your choice. Don't forget to adjust your calories, fat, protein etc. to reflect your changes to the recipe. ENJOY!

This is a nice summer drink. It’s especially beneficial to help speed recovery after exercise by replenishing nutrients in an easily digestible form. Plus, the many antioxidants in the berries and yerba maté will mop up cell-damaging free radicals.

Serves 2

INGREDIENTS:
1 banana (preferably frozen)
2 cups cold water
1/2 cup blueberries
1 tbsp ground flaxseed
1 tbsp hemp or soy protein
1/2 tbsp agave nectar
2 tsp ground yerba maté

INSTRUCTIONS: Blend all ingredients together and serve.

Nutrients per 1 1/2 cus: Calories: 140, Total Fat: 2 g, Sat. Fat: 0 g, Carbs: 25 g, Fiber: 3 g, Sugars: 15 g, Protein: 7.5 g,Sodium: 84 mg, Cholesterol: 0 mg

Recipe by Brendan Brazier

Eating Out - Be Careful!

I just read an article on the Hungry Girl site (link can be found under my Fav Websites) regarding the accuracy of nutritional information provided by restaurants. This story discussed an evaluation by labs not affiliated with the restaurants nor were they hired by the restaurants to provide the nutritional data. What was found is pretty scary although nothing other than I expected unfortunately. We all must practice due diligence when eating out. If your plan is to stick to your food program (rather than a splurge day), be sure to order the food the way you want it prepared to avoid excess calories and fat. Also, check the portions. If they are large, that is your cue to put some aside right away to take home with you.

It really is sad that when we are all trying to do are best and make the right choices to stay healthy and fit that we have to worry about restaurants deceiving us in this manner! Just be aware and read the article at this link ASAP! Picture from Hungry Girl site.

http://www.hungry-girl.com/news/newsdetails.php?isid=1450

Mindful Eating

Those of you that visit my site often have read my previous post on mindful eating. This means paying attention to what you are eating at the time, savoring the taste and smell. Eating consciously by taking a bite, putting the fork or food down, enjoying it, chewing it before you take another bite. This is all about not stuffing that food down without thinking like when you are eating popcorn at a movie & have no idea where the whole bag/box went or eating in front of the TV and wondering where your whole dinner went since. You are not eating mindfully & consciously.

I bring this up again because of yesterday's post. When the hormones take over we tend to lose track of what is going in our mouth. Try to use the principle above of mindful eating so you can enjoy that treat that is helping you thru the hormone craziness or stress. I did that this weekend. I also know that I plan to have a "walk date" with a friend that will add more cardio exercise than I normally do in a week. I have also established a couple other changes in my food program that I will implement this week to make up for my hormone craziness this weekend.

Hey, if you are going to eat it, slow down, enjoy it and don't end up wondering how come that tasty treat is already gone!

*Picture from Oprah.com