Nutritional Seminar- Recipe

Flight Attendant Taco Salad

1 pound Lean Ground Turkey 1 package low sodium taco seasoning 1 can no-salt added corn 1 can red kidney beans- drained and rinsed 4.5 cups coleslaw mix (cabbage w/ shredded carrots) 1/2 c. TJ lite shredded three cheese blend 2 Roma tomatoes 1 avocado 1/4 cup fat free catalina dressing Brown the turkey and add the seasoning. Mix all ingredients together in a large pot. 1.5 cups = 243.4 calories This taco salad is good to pack for lunch because it is great cold. I also like to make this for pot lucks because I can make a large pot ahead of time and just add the dressing at the last minute. It is easy to change the recipe to add things you like or to take away ingredients. Green onions, olives, cilantro are all great to add. I also like this salad dry with no dressing or you can also add TJ multigrain Tortilla chips (comes in a blue bag) crushed on top (28g=130 calories).

Break the See-Food-Eat-Food Syndrome

Be careful of cues that trigger eating such as eating when others eat, passing by a food vendor/restaurant, or seeing commercials for food. "If you eat in response to environmental cues, develop "skill power" rather than trying to rely solely on willpower".

Avoid temptation- make sure your cabinets are full of healthy food, not junk food. If you have not done this already, GET THE JUNK OUT OF THE HOUSE!

• Store high fat food in the back of the freezer or pantry

• At meal time leave serving dishes in the kitchen and eat in the dining room

• Limit your number of dinner companions- will also limit how much you eat

• According to research the more individuals at your table the more you'll eat, regardless of whether you're hungry

• When eating with family and friends- don't feel like you need to eat everything they eat

• If you raid the refrigerator at night- put something that could stop you or make you think twice (yellow ribbon -meaning caution, your goal card, picture of the body you'd like to have w/ your head pasted over the model's, quotes to keep you focused on your goal)

• If your work environment is full of tempting goodies, pack your own healthy snacks and treats. Put a bowl of trident gum on your desk instead candy.

Never Hungry Never Full

Being in tune with your body is so important to get to your "love to be" weight and stay there.
Eating every 3-4 hours keeps your metabolism fast. Try to avoid going 5 hour before eating, to avoid feeling ravenous and so hungry that it is harder to make healthier choices and to eat the right portion size.
On the other hand, it is so important to avoid overeating. Only eat until you are satisfied and no more. Eating slower and really enjoying your food, instead of shoveling it in helps to give your body time to let you know you are satisfied. Chewing your food slowly and resting between bites, or setting your fork down between bites can be great ways to feel satisfied with way less calories. Serve your food and then sit down to enjoy it instead of having it on the dinner table, helps to avoid eating more just because it is right in front of you. All of these tips help to give your stomach time to let you know it has had enough.
Aim to stop eating when you are satisfied, not full. Eat when you are feeling a little hungry, not starving.
Fit n Fab 2 Do:
Keep track in your journal when you stop eating when you were satisfied, if you overeat, write down why and how and the write down a game plan that will help you next time.
For example: I overate by getting second helpings because it was good, not because I was hungry. Next time, I will remind myself that I can have more later, I can eat again in 3 hours, or I can pack some for my lunch tomorrow.

Boot Camp Weekend!

BOOT CAMP WEEKEND!

Nutritional Seminar I

When: Sat. September 27th 1-3pm

What: Sample healthy snacks, calculate how many calories you need to get to your goal weight, emotional eating, how to eat healthy when you are on the go and busy, what to eat, alcohol, portion sizes & control, etc.

Where: Portofino Apt Homes Club House http://www.portofinoapthomes.com

Grocery Store Trip

When: Sun. September 28th 7-8:45am

What: How to read food labels, traps in the grocery store, what to buy, etc.

Where: Point Loma Vons & Trader Joes
2535 Truxtun Rd. Bldg 29
San Diego, Ca 92106

* We will meet at the main entrance to the Vons shopping center*

The ladies that attend boot camp weekend, by far, have greater results than those who don't. So start this next 12 week class off by setting yourself up for even more success and dramatic results.

Strap the "girls" down

A supportive sports bra is a must!  Especially,  as your sports bras get worn and lose there elasticity or as you lose weight, make sure you get sports bras that are supportive.   

Nancy reminded my of Title Nine, which has some great sports bras in a variety of sizes and shapes.  I'm laughing out loud as she wrote "especially for those of us who are busty and don't want out boobs slapping us in the face (and eventually ending up by our knees". 

http://www.titlenine.com

Grand Opening Weekend for Title Nine is September 26-28th in La Jolla

Bras and Chocolate Friday September 26th 6:30-8:30pm

Shin Splits

Shin Splints









What: Pain or mild swelling along your shin bone (tibia) often caused by an overload on the bone and connective tissues of the lower leg. Can occur on the medial (inside) or lateral (outside) side of the shin.

Causes: Old/worn out shoes, doing too much too soon too fast, sudden increase in mileage, walking faster than normal, jumping, running downhill or at a slant, treadmills, running stairs, impact on hard surfaces, biomechanical issues, muscle imbalances, flat arches, and over pronation.

Prevention: Increase the intensity and duration of exercise slowly. For example, if you are new to running, or have not been running in a while, it is important to gradually add more running time by running at a slow pace as long as you can and then power walking and continue to alternate running with walking. As your body adapts and your endurance improves, you will quickly be able to run longer and walk less. Proper foot wear is important to help with the impact on your bones and joints. You can always run or walk on the grass instead of the concrete path to decrease the impact. Choose low impact cardio for your off days like biking, elliptical, walking, and swimming, (instead of more high impact exercises like running), or resting the days in between class. Make sure your calves and achilles tendon get stretched well. Warm-up and slowly increase your speed.

Remedy: Rest, ice for 20 min., massage, stretching, proper shoes, strengthening, modify weight bearing exercises (always keep one foot on the ground), shin brace (found at Road Runner). Orthodics or full-length inserts can help with flat feet or excessive pronation. If you have continued pain during rest, shin feels hot and inflamed, the pain seem to be getting worse, I recommend seeking medical help.

Shin splints can be prevented and also taken care of once they occur and go away quickly, or they can also get worse. There are different levels of shin splints from very minor to very severe where the periosteum (the tissue covering the bone) actually is pulling off the bone and stress fractures can occur. Therefore, it is important to follow the steps to prevent and remedy the problem if you are experiencing any type of pain in the lower leg compartment. There can be other problems causing shin splits to continue, so seeking medical help at the appropriate time is important.

Do the Math

How many calories do you need to LOSE WEIGHTand GET TO YOUR GOAL?

1 pound of fat is equal to 3,500 calories, which is a large number and proves why consistency is key with weight loss. Just being deficient in 500 calories daily can drop 1 lb a week, so cutting out 250 calories with your food intake and burning 250 calories daily you can achieve your goal.

Healthy weight loss = 1-2 lb per week to avoid burning lean muscle mass. Fad diets or quick weight loss is not healthy for your body because lean muscle mass is lost. So when people gain the weight back, and they do; they gain it back as fat and end up fatter than they were before their "diet".

Lean muscle mass is like a furnace that is constantly burning. For every pound of lean muscle mass gained you can burn an average of 50-70 more calories a day by doing nothing - just sitting on the couch or at your desk. Therefore, to lose weight and keep it off the strength training is crucial to speed up your metabolism.

As far as weight loss, there has to be a deficiency to drop lbs, if you are burning more calories than your are intaking then the weight will come off.

Do the math
Calculating BMR (Basil Metabolic Rate- how many calories you burn without exercise)

Step 1 - Plug your info into the formula

655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years) = BMR

Step 2- Take your BMR (that you just figured out) and times it by your physical activity

• Sedentary: BMR x 20%
• Active: (2-3x per week): BMR x 30%
• Moderately: (Active Most Days 4-5x per week) BMR x 40%
• Very Active: (Daily Prolonged 6-7x per week) BMR x 50%

Step 3 - Add the number you get from step 2 and your BMR (number from step 1) together. This equals the number of calories to maintain your current weight.

Step 4- Take the number from step 3 and subtract your deficiency.

ex. 500 = calories to lose one pound

Example: A 25 year old female who is 5'6" and weights 150 pounds wants to lose 1 pound a week. She attends boot camp three times a week.

• Step 1: 655 + (4.3 x 150) + (4.7 x 66) - (4.7 x 25)
• Step 2: 655 + 645 + 310.2 - 117.5
• Step 3: BMR = 1,492.7
• Step 4: 1,492.7 x .30 = 447.81
• Step 5: 1,492.7 + 447.81= 1,940.51
• Step 6: 1,940.51-500= 1,440.51 She would need to consume 1,440.51 calories per day to lose one pound a week.
  
  * I recommend giving yourself a high number and a low number, so you have a range to stay within and still meet your goal. To keep your metabolism fast avoid dropping under 1,000-1,200 calories.

Reach our for Support

Reach out for Support

• Having a friend, spouse, buddy, coach, mentor, colleague, or support group can make the difference between sucessfully reaching your goals or not, which is another reason why making it to class is so important.


• "According to Purdue University, dieting women who teamed up with supportive partners lost as much as 30% more weight during a 15 mo. period than those who tried to do it alone".


• Have someone you can turn to and trust


• Ask directly for help
  Request postive feedback about how hard you are working and how good you look.


• The more applause you get, the easier it is to stay to the course.


• I encourage you to become comrades with the other women in your boot camp class to cheer each other on as the pounds come off and as you continure to get stronger and faster.


• To help further support each other it is important to know your teamates names. Please learn each others names in class by the end of this week. The sooner you learn each others names the sooner we can ditch the name tags.

Packed my food for the day

Healthy eating made easy.  When I'm gone all day, I pack my food for the day that way I can go about my day and not have to think about it. 

September 21st

Always start my day with hot lemon water.  1/2 lemon squeezed and dropped in my mug with 1 cup of hot water.  Very cleansing and good to do before eating anything.  

Had some green tea with lemon.  Just getting back into hot tea. I love hot tea, but like to drink it a lot more in the fall/winter season.  

Still drinking... didn't finish this- 2 cups of black coffee- nothing added.  Am boot camp classes, this is why I go to the bathroom in every class.  I think I need to cut back a little.   I just love to sit down and drink in the morning while I plan out my day, make my lists, and do my devotions. 

Power Breakfast (275 calories) 

• 1/2 cup Trader Joe's Greek Total Zero yogurt w/ banana (98g) 
• 3/4 cup reddi eggs, 1 cup spinach, 1 clove garlic, 1/2 c peppers, 2 tbsp ff cottage cheese

Lunch (252 calories) 

I made this on the panini grill this morning.  About 6 minutes for the chicken and 5 for the veggies.  Already had the salad made from yesterday.  

• 4 oz grilled chicken
• baby eggplant (46g)
• sweet potato (92g)
• lettuce
• tomato
• 1 tsp TJ FF balsamic dressing 

Snack (157.5 calories)

• Apple
• 2 Amak crackers, 1 oz turkey, 2 Light laughing cow squares
• 1 cup zucchini

Snack (157.5)

• 2 Amak crakers, 1 oz low sodium turkey, 2 light laughing cow cheese
• 1 cup cantaloupe, 2 tbsp blueberries, 1/4 cup strawberries, 1/4 raspberries

Snack (25 calories)

Back to back clients,  so I love to sip on this throughout the day.  

Snack (65 cal)

I had 1/2 kids Clif Bar- new Halloween flavors.  

Dinner & Dessert (315 calories)

I love winter squash. I'm so glad it is in season now. 

• Butternut Squash (165g) - Sprayed with non-cook spray and roasted at 425 degrees for ~30 min
• 1 cup lettuce
• 1 cup spinach
• 1 tbsp pine nuts
• 1 tsp balsamic dressing

2/3 cup cup cinnamon puffins w/ 10 raw almonds (170 calories) 

September 18th

Love having fresh, organic produce delivered to my door!

A few items in my box this week:

eggplant, figs, raspberries, fresh flowers, oranges, apples, bananas, edible flowers, peppers, onions, a few mystery green vegetables- I will have to look up.  

It is exciting to see what will come each week and what new recipes I will try to make.  

Flew back to San Diego on Thur.  still no baby- so sad.

Having some camera problems, but will try to get my pictures up from my flight home, so you can see what I had to still eat healthy while traveling and changing time zones.  

Great New Find!

My sister got these great bowls at Crate n Barrel. They say the amount on the bottom of the bowl (1 cup/ 1/2 cup/ 1/4 cup, etc).

These are great! I will be getting some of these when I get back to San Diego. It will save me some dishes from having to was the measuring cup and the bowl.

Still waiting for baby Allie!

The Midwest raining has stopped, but saw this on our way back home.

Still waiting for my new niece Allie to come out!

I just love this belly!

My brother Eric is on his way to Iraq again, so I love getting to spend time with him before he leaves. My sister Jenn and my brother Eric hanging out.

September 14th

Pre- Workout Breakfast (305 calories)
Working out a little later today, so I planned on having a larger breakfast. This was too much, so I only ate 1/2 pre-workout and 1/2 post-workout.

• 1/2 orange
• 1/2 cup oatmeal
• 1/4 cup blueberries
• 1/4 cup milk

Post-Workout Breakfast (317.5 calories)

• Multi grain Eng. muffin
• 1/2 cup Greek total zero yogurt
• 1/2cup strawberries
• 1/4 cup blueberries
• 1/4 banana

Lunch
My brother-in-law and his family have Sunday family dinner every Sunday. I love it.
Brian, my brother-in-law, is the best. He takes care of me- he grilled my vegetables on the grill in the rain. My sister was concerned that there wouldn't be anything I would eat and her mother-in-law shows her love through cooking. I loved her pancit though.

• Pancit- noodles w/chicken & vegetables - so good, had a little more after this plate
• Grilled vegetables- brought on the plane from the farm - grilled on the BBQ
• 1 piece chicken

Dessert

I was served dessert.

• Mango Jello with mango pieces

More dessert.

I took one bite of my brothers lemon bar and it was so good, I took his whole lemon bar.

This is the whole piece with the bite that I took taken out.

Snack

Watching the Bears game, since I'm in Chicago.

Pretzel Slims- 11 for 110 calories

Snack
apple- packed it in my bag- had it on the way home

Dinner
Left over pancit

• 2 kashi crackers w/ light laughing cow cheese
• celery w/ light laughing cow cheese
• 1/2 cup tomato soup with 5 crackers
• Veggie burger- not shown-

Dessert

• 1/2 cup honey nut Cheerios
• 1/4 banana
• 1 tbsp peanut butter

My 10% Day (90= good 10%= whatever)

Traveling- Running Shoes

Packing running shoes and workout clothes can take up so much room in the suit case! To fix that problem I just leave an old pair of running shoes at my moms house in Hawaii and another pair at my sister's in Chicago. Now when I travel to see them, I have more room for clothes since I don't have to pack my shoes.

September 13th

New Baby - Soon!
My sister Jenn should have her baby any moment now I hope. She started having contractions and the doctor said she should could deliver any day now, so at the last minute I took a flight out to Chicago to be with her. I'm so excited.
My husband is a fireman and a part of the urban search and rescue team, so he is on call to go to Texas because of the hurricane.
I had just received my box of fresh organic fruits and vegetables on Thur. and I did not want them to go to waste with us both being gone, so I can't believe I took them with me. I just packed up my tote full of my veggies and carried it on the plane with me.

I wish I could show you my tricks to eat healthy while traveling, but I'm having some problems downloading those pictures. If I get them up, I will share that with you.


Pre-Workout Breakfast (117.5 calories)

• Green Tea
• Zenergize
• 1/2 cup TJ Greek Yogurt
• 1/2 cup Strawberries
• 1/4 cup blueberries
• 1/8 banana

Post-Workout Breakfast

• 3/4 cup Reddi eggs
• 1/2 cup peppers
• 1 cup spinach
• Basil
• 1 Tbsp Fat Free Feta (TJ)
• Diced Tomato
• Orange- so good- From the farm delivered straight to my door!

Still hungry- and needed to get in a little more calories in the morning, so I had more

• 1/4 cup oatmeal
• 2 Tbsp PB
• 1/4 banana

Snack

I made this because I thought I would make this as my "recipe of the week" for Mondays newsletter, but it really wasn't that great and my family didn't like it so I changed my mind.

• Fig
• 1/8th olive oil
• 1/2 tsp FF Feta
• Basil
  

Snack - while I made lunch
apple slices

Lunch (345 calories - including the apple)

• 2 oz low sodium turkey
• 1/2 whole wheat pita
• 1 slice tomato
• Dijon mustard
• lettuce
• carrots
• squash
• bell peppers
• 1 tbsp hummus

Snack (170 calories)

2/3 cup cinnamon puffins w/ 10 raw almonds

Dinner (385 calories)

• Tuna w/ 1 Tbsp TJ Greek Total Zero Yogurt
• 1 slice whole wheat bread
• Veggie Burger
• Salad (2 cup Romain, Tomato, 1 tsp TJ FF Balsamic dressing)

(The bowl has the rest of the tuna + yogurt that didn't fit on the bread)


My family picked up burgers and Chicago beef sandwiches to have at home, so I just made my own dinner at home. My sister is the best she always takes care of me. She drove me to Trader Joes the first day I got here to make sure I had whatever food I needed. So, even though I'm not home, it is still easy to eat healthy. The veggie burger is the one I like from TJ "Dr. P- something" I will have to take a picture to show you, but she found them at Costco in a large box.

September 12th

Two of my favorite kitchen appliances that I use all the time to make healthy eating quick and convenient.

The Vitamix is the best blender, food processor, and juicer in one. It can make hot soups, healthy sorbets, homemade peanut butter, etc. The best part is that it cleans itself. I just add water, one drop of soap, turn it back on, rinse it out, turn it upside down to dry, and it is clean in no time. This saves time in the kitchen and you get lots of nutrients because it can even grind up the seed of a strawberry. It is great that you don't have to take it apart to clean it. It the same blender they use at Starbucks, Jamba Juice, Smoothie King, etc. It is expensive, but I use mine all the time and it is worth every penny. It just doesn't compare to any other blender.

http://www.vitamix.com/

The Cuisinart Griddler - Thanks to Rosanne I finally got this amazing appliance. I use it all the time to grill my veggies, chicken, veggie burgers, etc. My husband also loves sandwiches on it, so it makes feeding him quick and easy. I got mine at Bed Bath & Beyond because of there great 20% off coupons.

September 10th

Breakfast

Had an early am client, so I packed my breakfast to go. Quickly made my classic eggs and vegetables: Calories = 139

• 1/4 cup reddi eggs + 1/2 cup egg whites
• 1/2 cup peppers
• 1 cup spinach
• 1 clove garlic
• 2 Tbsp FF Cottage Cheese

I also grabbed a banana - I try to always have some type of fruit with breakfast. If you are rushed in the morning bananas are always great to grab.

Snack- Love to have an apple a day - full of fiber and water

Lunch
Grilled salmon burger from Trader Joes (110 calories)
Salad (2 cups Romain, Roma Tomato, 1 oz avocado, 1 tsp ff balsamic dressing) (75 calories)
6 grilled asparagus spears (on panini grill) (18 calories)

* Little container with my dressing from the Container Store- great because it is leak proof!

Snack
Fage Total Zero Greek Yogurt (80 calories)
1/2 Zen Muffin (110 calories)
1 cup strawberries + 1/4 cup blueberries

More Snacks-
2/3 cup Cinnamon puffins with 10 raw almonds (170 calories)

Snack while I make dinner - TJ Organic Baby Carrots (these carrots taste really good-better than other brands) w/ 2 celery stalks
(62.5 calories)

Dinner

• Shirataki Noodles (40 cal)
• 1/2 cup Classico Spag. Sauce (60 cal)
• 1 cup Zucchini
• 1 clove garlic
• 1/2 spray olive oil
  

Super fast- I already cut the zucchini in the morning, so I was ready. I rinsed and heated the noodles for 1 min, sauteed the zucchini w/ 1 clove garlic and 1/2 spray olive oil, added the sauce, and it was ready in no time.
Dessert
Peach


Last Snack- TLC Kashi bar (140 cal)

September 10th

Going to be gone all day. Had an early morning client, so I packed my food for the day.
Put it all on the table to show you. Threw it in my cooler and ran out the door. A little bit of prep work goes a long way and is well worth it to give me energy throughout the day, fuel my workouts, and keep me fitting in my favorite paige premium Capri's.
All this for 1,238.5 calories. Planning on having dinner at home- Shitaki tofu noodles w/ spaghetti sauce and veggies = 123 calories
Total calories for the day= 1,382.5 (unless I get hungry, I will add more)


To pack my food fast- I already grilled the salmon yesterday, grilled the asparagus on the panini grill this morning (took no time), yogurt - already packaged, berries already washed, and measuring cup stays in the puffins box.

September 8th

Breakfast (268 calories)

• 1/2 cup egg whites
• 3 oz steamed broccoli
• 1 cup zucchini
• Tomato Basil La Tortilla Factory Tortilla
• 2 Tbsp FF Cottage Cheese

Love warm up the tortilla and make mini wraps with the egg whites, cottage cheese, and veggies.

Snack
Lightful shake -put in blender with 1 cup of ice (90 calories)
Banana (85 calories)
Great snack to grab as I'm running out the door.


Going to be gone all day, so I packed my cooler full of my food for the day.

Snack
Fage Total Zero Greek Yogurt (80 cal) w/ apple (80 cal) & 1/2 zen banana bran muffin (110 cal)


Lunch
Simple Salad (75 calories)

• 2 cups Romaine
• Roma tomato
• 1 oz avocado
• 1 tsp balsamic dressing

Easy wrap (206 calories)

• Tomato basil La Tortilla Factory Tortilla
• 2 oz low sodium turkey
• 3 light laughing cow cheese squares
• 1 tsp tomato basil hummus
• 1 cup spinach

Snack
2/3 cup cinnamon puffins w/ 10 raw almonds (170 calories)


Snack
Mixed Raw Veggies (60.5 calories)

• 85g radishes
• 1.5 oz carrots
• 1/2 cup cherub tomatoes

Snack
Kashi TLC bar (140 calories)- These are great for a little protein and fiber. The peanut butter one is my favorite.

TJ 100k pack (100 calories)- love this for a little treat

Dinner (225 calories)
Got home later than planned, so I made something I could have ready in 5 min.

• 1 cup TJ Low Sodium Tomato Soup
• 1/2 pita alternative - warmed up
• 80g grilled sweet potatoes (put on panini grill)

Dipping the sweet potatoes and pita alternative in the soup is so good. Plus, I was able to whip this up in no time, so I wasn't eating so late at night.