Are you obsessed with eating healthy foods?

As I was researching today, I ran across this article posted on the Livestrong website.  I found it very interesting, and thought I would share with you. 

http://www.livestrong.com/article/481891-health-food-passion-or-dangerous-obsession/?utm_source=email&utm_medium=newsletter&utm_campaign=110809

Post your comment, and let me know what you think.

TRX Suspension Training

Looking to improve strength, endurance and core strength?  TRX Suspension Training is the way to go!!  I have taken the all day course and am now able to bring this training into your home.  To find out more about training like the pros, check out the following websites:

http://www.trxtraining.com/

http://www.youtube.com/watch?v=3MJUYCwy4-g

Great Recipe! Enjoy!

Chicken Tacos with Charred Tomatoes

Charring tomatoes in a hot, dry skillet makes them smoky and flavorful; in combination with fresh herbs and spices, they elevate this dish from "everyday" to "ta-da!" Serve the tacos with reduced-fat sour cream.

Servings: 2 servings

Prep: 35 mins

Total: 35 mins

 

Ingredients

2   plum tomatoes, cored

8 ounces  boneless, skinless chicken breast, trimmed of fat

1/4 teaspoon  salt

1/8 teaspoon  freshly ground pepper

2 teaspoons  canola oil, divided

1/2 cup  finely chopped white onion

1 clove  garlic, minced

1   small jalapeno pepper, seeded and minced

2 teaspoons  lime juice, plus lime wedges for garnish

2 teaspoons  chopped fresh cilantro

2   scallions, chopped

6   small corn tortillas, heated (see Tip)

 

Directions

1. Heat a medium skillet over high heat until very hot. Add tomatoes and cook, turning occasionally with tongs, until charred on all sides, 8 to 10 minutes. Transfer to a plate to cool slightly. Cut the tomatoes in half crosswise; squeeze to discard seeds. Remove cores and chop the remaining pulp and skin.

2. Cut chicken into 1-inch chunks; sprinkle with salt and pepper. Add 1 teaspoon oil to the pan and heat over high heat until very hot. Add the chicken and cook, stirring occasionally, until it is browned and no longer pink in the middle, 3 to 5 minutes. Transfer to a plate.

3. Reduce the heat to medium and add the remaining 1 teaspoon oil. Add onion and cook, stirring, until softened, about 2 minutes. Add garlic and jalapeno and cook, stirring, until fragrant, about 30 seconds. Add lime juice, the chicken and tomatoes. Cook, stirring, until heated through, 1 to 2 minutes. Stir in cilantro and scallions. Divide the chicken mixture among tortillas. Serve with lime wedges.

 

 

Tip:
Tip: Wrap tortillas in barely damp paper towels and microwave on High for 30 to 45 seconds.

 

 

Nutrition Facts

Calories 297, Total Fat 9 g, Saturated Fat 1 g, Monounsaturated Fat 4 g, Cholesterol 63 mg, Sodium 415 mg, Carbohydrate 27 g, Fiber 2 g, Protein 27 g, Potassium 463 mg. Daily Values: Vitamin A 20%, Vitamin C 30%. Exchanges: Starch 2,Lean Meat 3,Fat 1.
Percent Daily Values are based on a 2,000 calorie diet

Nutrition for Recovery

Everything we do is about how well we recover!!

Our athletic gains from training come from recovery. The time that is easiest to overlook is after our workouts, until we are exhausted, injured, or too cranky to function. By the time we get to that point, we often overlook that our food may be the cause of our problems.

After we exercise, we have a perfect window of opportunity; referred to as the glycogen window, this span of time exists between the minute our workout ends until about 30-45 minutes later. Glycogen is the stored form of carbohydrate. It is predominantly located in our muscles and liver and is utilized during all aerobic activities.

Our body is primed and ready to receive nutrition in the glycogen window. There is no better time to fuel up because your ability to make glycogen is two to three times higher than it will be half an hour later. We eventually will recover our depleted glycogen stores without taking advantage of this window, however, those who choose out of immediate refueling may need to wait an extra 48-72 hours for their bodies to get back to pre-workout fuel stores.

Our body is most likely to utilize the nourishment received for tissue repair and adaptation, maintaining the strength of the immune system, and furiously preparing the entire body to be able to handle another workout. This means that your recovery meal is unlikely to be converted to body fat.

Your recovery meal must contain easily digested carbohydrate, protein, and some antioxidants.  A good measurement is, 0.3-0.6 grams of carbohydrate for each pound of body weight.  The optimal carbohydrate to protein ratio for this effect is 4:1 (four grams of carbohydrate for every one gram of protein).


Here are some suggestions:
-smoothies (include dark berries and protein)
-bananas
-chocolate milk
-yogurt
-protein packed sandwich
-egg sandwich

Yummy Grill Recipe

Grilled Pizza with Pesto, Tomatoes & Feta

Dazzle your guests, and keep the kitchen cool, by baking pizza on the backyard grill. For convenience, this recipe uses prepared pizza dough, found in most supermarkets, and pesto from a jar.

Servings: 4 servings

Prep: 30 mins

Total: 30 mins

Ingredients

1 pound  prepared pizza dough, preferably whole-wheat

1/2 cup  prepared pesto

4   ripe plum tomatoes, thinly sliced

1/2 cup  crumbled feta cheese

  Freshly ground pepper, to taste

1/4 cup  lightly packed fresh basil leaves, torn

 

 

Directions

1. Heat grill to medium-high.

2. Meanwhile, place dough on a lightly floured surface. Divide into 4 pieces. Roll each piece into an 8-inch round crust, about 1/4 inch thick. Place crusts on a floured baking sheet. Carry crusts and toppings out to the grill.

3. Lay crusts on grill (they won't stay perfectly round). Cover grill and cook until crusts are lightly puffed and undersides are lightly browned, about 3 minutes.

4. Using tongs, flip crusts. Immediately spread pesto over crusts. Top with tomatoes. Sprinkle with feta and pepper. Cover grill and cook until the undersides are lightly browned, about 3 minutes more. Sprinkle with basil and serve immediately.

 

ENJOY!!

It is officially running season!

Are you having difficulties breathing when running?

Causes:
When your heart is pumping faster, your lungs need to take in more oxygen, which is why you tend to breathe more heavily when doing an aerobic activity like running.

Prevention:

One of the best ways to counteract poor breathing while running is to prevent it altogether. Prevention through breathing cadence is a way to control your oxygen intake. Cadence refers to a pattern of breathing that allows you to take in the optimum amount of oxygen through a 3-to-2 inhale-to-exhale ratio. Inhale for three counts and exhale for two to control your breathing pattern. Working up to a higher level of fitness slowly can also help you control your breathing. Don't attempt a five-mile run if you're overweight and have never run before. Start with shorter distances to allow your body to acclimate to the new level of activity.

Where can you start?

Think about this....

When you are running, your jaw should be relaxed with your mouth slightly open. Breathing through your mouth and nose at the same time will maximize the volume of oxygen reaching your lungs. Take deep breaths with your diaphragm and not shallow breaths through your chest. If you are breathing from your diaphragm, your stomach will move in and out. If you have trouble with breathing awareness, regular yoga classes will teach you to control your breath and breathe mindfully.

Most elite runners breathe in a 2:2 ratio. This means that for every inhale, they are taking two steps, and for every exhale, they are taking two more.  This takes practice!!

Happy Running!

 

Circuit Training

What is it?
Circuit training is a form of conditioning combining resistance training and high-intensity aerobics. It is designed to be easy to follow and target strength building as well as muscular endurance. An exercise "circuit" is one completion of all prescribed exercises in the program. When one circuit is complete, one begins the first exercise again for another circuit. Traditionally, the time between exercises in circuit training is short, often with rapid movement to the next exercise.


Advantages of Circuit Training

• May be easily structured to provide a whole body workout.
• May not require expensive gym equipment.
• Participants normally work in small groups, allowing beginners to be guided by more experienced individuals, as well as benefiting from the supervision of the instructor.
• Can be adapted for any size workout area.
• Can be customized for specificity; easy to adapt to your sport.

“

It's the most scientifically proven exercise system. It's time efficient and incorporates strength, flexibility and cardio in the same workout. (The Cooper Institute, Dallas, TX)

”

Disadvantages of Circuit Training

Circuit training is well-suited for developing strength endurance or local muscular endurance . It is less suitable for building muscle bulk and despite some potential strength gains, circuit training is going to provide less results in the way of maximal strength than outright weight training.

The duration of some circuit training stations can be in the region of 45 to 60 seconds, and in some cases as long as two minutes. These circuits typically mean that the number of repetitions performed on each station is relatively high, putting each exercise further towards the endurance end of the intensity continuum.

Those wishing to optimize increases in strength or muscle bulk (hypertrophy) can reduce the number of repetitions performed and increase the weight to be lifted or increase the intensity, when hydraulics or elastics are used. On the other hand, longer station length is quite appropriate for any cardiovascular (aerobic) stations included in the circuit.

Interval Training

What is interval training?

With interval training, you perform short bursts of intense exercise, then take a longer period to recover. For example, sprint all out for 20 seconds, then walk for 60 seconds. Interval training burns more calories because of the intense bursts of work. The faster you burn 3,500 calories, the faster you will burn fat. You can do interval training with any method of exercise, including running, swimming, biking and step aerobics.

How does it help?

Interval training allows you to exercise at higher levels of intensity compared to continuous aerobic exercise. When you alternate between short bouts of very-high-intensity exercise with lower-intensity exercise, your body is able to process lactic acid build-up, therefore reducing fatigue. You are then able to burn calories and fat at a faster rate compared to less intense, longer aerobic exercise.

What are the keys to interval training?

The key to interval training is exercising at high intensities for at least 10 seconds, but no more than three minutes, and only 2 times per week. So for example, your first session could be sprint for 15 sec and walk for 45 sec, going for 20-30 min.  Your second session could be sprint for 60 sec and walk for 3 min, going for 30-40 min.  Give yourself 2 days between interval trainings.

Email to find out more.

Happy Training!