IMPORTANT: Rock 'N' Roll Marathon

Hi Ladies,

For all of you that have signed up to help this weekend at the Rock 'N' Roll Marathon, THANK YOU! If anyone is still interested in helping, you can no longer sign up online. I will have a paper for you to fill out on Saturday morning (8:30am) for our meeting or you could also get it when you arrive on Sunday. Please email me at rosanne@getfit2wed.com if you still would like to sign up so I can give you more details.

IMPORTANT: For those of you that have signed up, I will be sending an email today with more details about race day. I know that a couple of you will not be able to attend the meeting on Saturday, so I want you to have all of the important information. Please look out for this today, and email me with any questions.

Thanks!

Rosanne

Going Home/ Instructors

I'm so excited to go home to Hawaii to see my family. I haven't been home in almost a year and a half now. My bother just flew in from Japan and is on his way to Iraq, so it will be great to see him before he leaves. My sister, Alison, and all three of her beautiful kids are growing up so fast and I can't wait to see them. My other sister Jenn is also flying in with baby Allie. My parents get a new puppy tomorrow, so there is so much to look forward to. I've been working so much I haven't surfed in so long, so I'm really looking forward to surf session in the morning with my family.

This picture is a little small, but I will send more from my trip.

My sister Alison with her 3 kids. She is looking forward for me to get there and have boot camp classes with her, which will be fun.


I have all of you ladies taken care of when I'm away. I will be gone from June 1st-10th

Brianna will be covering all of the Carmel Valley Classes as well as the Tue/Thur 5:30pm class.
Michelle will be covering all of the 5:15am classes
Tommy Peters will be teaching on Saturday June 6th

Brianna is the instructor for the MW boot camp and she is phenomenal! Most of you already know her and know that she rocks!
Michelle is the owner of Optimal Nutrition, but before she did that she had her own boot camp business. She is also a certified personal trainer and will give you a great workout!
Tommy is also a personal trainer and has experience working with Todd Durkin's boot camp, so he will also make you sweat and blast calories!

Journals are a must while I am gone!!!!
Attendance and Journals will still be checked!

Wild Salmon

Nancy sent this to me and I wanted to share it with you ladies. It looks like a great price and a good recipe to make.

You know the salmon that Christa talked about (wild salmon/Coho/Copper River, etc.)? Well, it’s in season right now and widely available in most supermarkets (it is usually only available fresh from late May-June, but you can buy it frozen all year). I got a gorgeous piece at Costco the other day for $13.99/pound, which is a lot more expensive than regular salmon, but a good price for the wild stuff. Here is how I cooked it:

Prep time: 10 minutes; Cooking time: 20 minutes (cooking times will vary by the size of fillet and your oven) This can also be bar-b-qued.

Ingredients:

1 salmon fillet (approx. 1-1 ½ pounds)

1 tomato, sliced (more if using a larger piece of fish)

1 onion, sliced (more if using a larger piece of fish)

1 lemon, sliced (more if using a larger piece of fish)

freshly ground salt and pepper

1 tsp. olive oil

Pre-heat broiler or start bar-b-que.

Lay the salmon on a large piece of heavy duty foil. Drizzle it w/olive oil (about 1 tsp.) and rub with kosher salt and freshly ground pepper.

Slice up a tomato, a whole lemon, and an onion; alternately lay these slices on the edges of the salmon around the whole fillet. (If desired, add some minced garlic and fresh herbs, such as dill, thyme or rosemary, or parsley. I didn’t do this because I wanted to really taste the yumminess of the fish.) Take another piece of heavy duty foil and put over the top of the salmon, and then seal it up by folding it over and crimping the edges. Place under the broiler for 15-20 minutes or until the salmon is cooked through (it will be a slightly lighter, more opaque color). When checking it, be careful of the hot steam.

Cut into pieces and serve with the cooked tomato, onions and lemons as a garnish.

I roasted some asparagus during the last 5 minutes of cooking the salmon, and also served some cut up roasted red potatoes. However, I usually serve w/rice (brown or white…depends on what we have or what people are whining for.J) I should have taken a picture because it was so colorful and pretty on the plate—the intense orangeish/red of the fish with the yellow of the lemon, the red of the tomato, the white of the onion and the shocking green in the asparagus. It looked like a “restaurant meal” as the kids call it. We’ll be having this again soon, though.

Bon appetit!

Nancy

Healthy Turkey/ Cold Cuts

I really like the Applegate Farms Organic Smoked Turkey Breast because is is hormone, antibiotic, and nitrate free. In the past I have been hesitant to buy the turkey because it is so vacuum packed in the package and doesn't look that appetizing. However, it tastes really fresh and good. I switched to this because the low sodium turkey from TJ and Costco that I like doesn't say nitrate free on the package.

Below is there Applegate Farms Promise, which is why I think they are an great product.

When you pick up an Applegate Farms product, you can be assured that...

• Our animals are never given antibiotics. Healthy animals don’t need medicine. Instead, we give them space, fresh air, and a healthy diet, which we’re certain beats the alternative.
• Our livestock eat a completely vegetarian diet with no animal by-products. Cattle are grass-fed, just as nature intended. Hogs and poultry are fed a grain diet that includes corn, soy, barley, and flax.
• Our animals are never given hormones or artificial growth promotants. They grow at their natural rate.
• All of our products are made with natural and organic ingredients. If you aren’t familiar with a particular ingredient, email us and we’ll tell you what it is.
• Our products are all minimally processed, allowing for a wholesome texture and taste.
• Our products never contain artificial nitrates or nitrites. Instead, we use celery juice and sea salt to preserve our products the natural and old fashioned way.
• Our deli meat, hot dogs, burgers, and bacon are gluten and casein free.
• Our products are made from natural and organic whole muscle meat. Yes, even our hot dogs! No mystery here.

Meals from Whole Foods

I love to make huge salads loaded with vegetables, leafy greens, and beans.
I topped my salad with grilled salmon and a side of hummus for some of the vegetables and added a little of the Annie's Green Garlic Dressing. I also like to have a mini Ezekiel Tortilla to make a mini wrap with the salad.
I like the make enough to have 1/2 for lunch & 1/2 for dinner.

Almond Greek Yogurt

I've been adding whole raw almonds to my yogurt instead of the almond butter to add more of a crunch and I love it.

Almonds have so many great healthy benefits.

"Although nuts are known to provide a variety of cardio-protective benefits, many avoid them for fear of weight gain. A prospective study published in the journal Obesity shows such fears are groundless. In fact, people who ate nuts at least twice a week were much less likely to gain weight than those who almost never ate nuts".

"Frequent nut consumption was associated with a reduced risk of weight gain (5 kg or more). These results support the recommendation of nut consumption as an important component of a cardioprotective diet and also allay fears of possible weight gain."

A Protein Powerhouse

"Almonds are concentrated in protein. A quarter-cup contains 7.62 grams-more protein than is provided by the typical egg, which contains 5.54 grams".

You can read more about why they are so good for you on the whfoods website. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=20

I also tried throwing some almonds in my mini food processor and adding in some cocoa nibs.
It is good, but I like the whole almonds better.

lunch made easy

I picked up some grilled vegetables and salmon from Whole foods and added them to my salad at home.

On the side I had a mini Ezekiel tortilla with raw broccoli, daikon radish, red radish, and Whole Foods Hummus (it is really good because they added Tahini to it).

If you are trying to add in more radishes after Christa spoke on Saturday, I think this is a great way to dip them in hummus. Radishes are good for emulsifying fat. I also like them on salad or just my themselves. The Daikon Radish looks like a carrot and I think it tastes much better than the red radishes. I normally buy the mini bag of radishes at Trader Joe's , but they are really spicy and I end up not using them all because of that. However, the Radishes at Whole Foods are really good and fresh.

Girard Gourmet

I checked out Girard Gourmet for the first time. It is located right next to my favorite store Lululemon in La Jolla.

It is a small place and the window is fully of different decorated cookies like dogs, flowers, and numerous other shapes and objects.
I ordered the lemon pepper salmon and steamed vegetables for dinner. It was good.
I love preparing and bringing my own food, but I'm trying to branch out and find more places (other than my usual favorites) that I can recommend to be able to pick up quick healthy food.
The only thing about this place it that it is in the case, so you can see what all the food items are, but they end up warming it up in the microwave (not so good). It was quick and healthy, you can also get it to go.

Memorial Day: Summer BBQ Survival Guide

Hi Ladies,

The Summer BBQ season is officially beginning, especially with Memorial Day this weekend. We wanted to share this article with you from www.sheknows.com, to give you helpful tips to stay on track with healthy eating. You are all working so hard and have had great results, don't let a BBQ throw you off track. Make sure to enjoy your time with family and friends, that's what is most important.

Make every day a healthy one!:)

Tip #1: Veg out

Instead of sitting down to a plate of high-calorie ribs as your first course, load up on salad and veggies before you hit the grilled meats. You’ll not only get a healthy, low-calorie dose of antioxidants, you’ll be less likely to overeat the higher calorie foods. Make eating your veggies convenient and grill them in aluminum foil alongside the other grilled goodies.

Tip #2: Hydrate, hydrate, hydrate

Drinking a large glass of water before eating a meal will slow you down and help reduce your caloric intake. It can also help you avoid dehydration, which can sap your energy and cause false-hunger signals.

Tip #3: Go skinless

Before eating, remove the skin from chicken and turkey. Additionally, choose skinless ground poultry meat for your burgers. Be sure to check the label and choose the poultry that is lowest in fat.

Tip #4: Watch your alcohol

Cold beers on a hot day go down fairly easily – but that doesn’t make them calorie- or carb-free. If you’re indulging in alcohol, it’s important to watch your carbs. To help reduce your alcohol intake, drink a glass of water in between each serving of alcohol. Also, to balance out the carbs, eat a few bites of protein for every beer or glass of wine you drink.

Tip #5: Don’t let the name “salad” fool you

Avoid potato and macaroni salads – they are loaded in saturated fats, carbs and starches – unless you know they are chockfull of chopped veggies and have been made with a low-fat dressing. Even still, don’t overindulge on the carb-heavy fare.

Tip #6: Use whole wheat buns

In addition to choosing whole wheat buns over white, eat your burger open-faced (one half of a bun) to even out your protein and carbohydrate ratio. You can also substitute pita bread for hot dog and burger buns.

Tip #7: Use your hand to determine portion control

Just because your plate is full doesn’t mean you need to eat it all. Use this guide to control your portion sizes:

• Size of hand: Carbohydrates (complex carbohydrates like whole grain buns, pasta, brown rice, etc.)
• Size of palm: Protein including chicken, fish, beef, turkey, egg whites, low fat cheeses, and tofu
• Size of thumb: Fats and oils, nuts, avocado and olives

Tip #8: Think fish

Grilling is actually a low-fat way to prepare food, but only if you choose lower fat foods. Beef burgers, hot dogs and ribs, which are typical barbecue fare, are high in fat and calories. Fish, on the other hand, is high in heart-healthy omega-3s ("good for you" fats) and typically lower in calories. Try tuna steaks and salmon fillets – they hold up to grilling and are packed with lean protein.

Tip #9: Don’t deprive yourself

if you’re craving a cheeseburger, make a small meat patty and eat your burger open-faced with healthy sides like salad and grilled veggies.

Tip #10: Get moving

When you’re finished eating, get up and play! Stepping away from the picnic table will keep you from mindlessly munching and eating when you aren’t even hungry. A game of horseshoes, Frisbee or bocce ball will help you burn extra calories and give you a fun way to bond with your family and friends.

written by Michele Thompson, MS
http://www.sheknows.com/articles/809009.htm

The Best Protein Powder

Oh my gosh... I've just switched protein powders and I love it!!! Christa recommended this one and I'm so glad I tried it.

I've switched from the Jay Robb whey protein powder to the Jay Robb egg white protein powder to avoid dairy, but the egg white still has a little weird taste to it. Also, Jay Robb uses natural grass fed, hormone free ingredients when possible, but it is not a guarantee. I still think Jay Robb makes a great product and I love his shakes, but this is even better.

I pulled the information and the nutritional label off of their website, so you can see why it is so good for your body.

So far, I have only tried the vanilla with unsweetened chocolate almond milk and ice.
I'm going back to get the chocolate next.
You can get it at Seaside Market in Encinitas or order it from the website.

New Improved Formula-- Same Fantastic Taste!
Now made with the highest quality natural grass-pasture fed & hormone-free Whey protein and the fat burning power of coconut oil

FIT 365 is Completely Nutritious & Incredibly Delicious

• High in Protein & Fiber
• Coconut Oil, Organic Cocoa, Digestive Enzymes, & more!
• No Artificial Ingredients, Flavors, or Sweeteners
• No Soy or Rice Proteins
• No Transfats
• No Aspartame, Sucralose, or Stevia
• No Gluten

FIT 365® brings a new class of all-natural meal replacement to the market scientifically formulated to promote body fat loss, lean muscle gain, high energy, and immune system enhancement.

The FIT 365® Story:

With a team of Naturopathic Doctors and Food Chemists, we searched the globe for the healthiest, best-tasting, natural and organic ingredients. We found the highest potency 100% Grass Fed Whey Protein available. Coconut Oil, the most delicious fat burning oil on the planet! Instead of processed cocoa, we found the highest antioxidant, best tasting Organic Cocoa. From the Himalayan Mountains, we used Pink Salt, the most pristine, mineral rich of the sea salts. From New Zealand, we found hormone-free Bovine Colostrum, which helps restore immune function. To enhance absorption, we included a full-spectrum digestive enzyme blend, adding lactase enzyme for milk drinkers.
The keys to Fit 365 are the sweeteners. Most shakes are sweetened with artificial sweeteners Sucralose, Aspartame, or corn syrup and natural shakes are primarily sweetened with Stevia – which has an unpleasant aftertaste. We found a rare fruit called Lo Han Guo – an excellent antioxidant that’s low glycemic and calorie free. We balanced Lo Han with Xylitol – a natural, low glycemic sweetener found in many fruits and vegetables.

Most people are shocked that something so healthy can taste so good. Fit 365 will help you achieve a healthy body and maintain that health 365 days a year.

Don’t forget to check out the recipes link to learn all the delicious ways to make smoothies, desserts, and coffee treats! To order, Just click on the order now button above. Make sure to sign up on Autoship and we will send you Fit 365 every 30, 60, or 90 days at an additional 10% off all orders.

Vanilla Nutritional Fact Panel

Chocolate Nutritional Fact Panel

Ingredients:
FIT 365® 100% Grass Fed Native Whey Protein, xylitol,
organic cocoa, gum acacia, FIT 365® Oil Blend (coconut oil
complex, non-gmo lecithin and borage seed Oil), organic natural
flavors, colostrum, FIT 365® Gum Blend (guar gum and
xanthan gum), luo han guo fruit extract, pink salt, silica, FIT 365
Digestive Enzyme Blend (amylase, lactase, neutral protease,
lipase, cellulose, bromelain, papain).

Directions:
Blend 2 scoops of FIT 365® in 4 oz. to 8 oz. of cold water or milk
as desired. Use less liquid for a thicker shake and more liquid for a
thinner shake. Use 4 scoops (2 servings) for a meal and 2 scoops (1
serving) as a snack. To create a delicious smoothie, blend with fresh or frozen fruit
and ice.

Check out their website for more information

http://www.fit365.com/shake.htm

Reminder: Tomorrow's Class is at Torrey Pines State Reserve

Just a reminder that tomorrow's class will NOT be held in Carmel Valley. Please read below for more details about the new class location at Torrey Pines State Reserve.

Torrey Pines Workout
Step up your workout with a calorie blasting sand and hill workout at the beach tomorrow.

Friday May 22nd
6:15-7:30am & 8:30-9:45am

Location:
Torrey Pines State Reserve is located between La Jolla and Del Mar, California, north of San Diego. From Hwy 5, exit on Carmel Valley Road and drive west for about 1.5 miles till you reach the Coast Highway 101. Turn left and proceed along the beach for about a mile. The park entrance is on your right just before the highway begins to climb the Torrey Pines grade.
12600 North Torrey Pines Road, San Diego CA 92037

We will meet at the south end of the beach, at the picnic table, by the restrooms, just past the gate entrance to the parking lot.
I recommend just parking along the street and walking down to the restrooms. Please give yourselves enough time to find the location, park, and walk to meet the class -- we will begin promptly at 6:15am and 8:30am.

This is a great workout that you won't want to miss, hope to see all of you there!

End Fat Talk Now

This is an amazing and powerful video that all of you ladies need to watch! It is important that we end the fat talk now and learn to have a positive body image. Please don't compare you body to others, because everyone is different! We all need to learn to appreciate ourselves and learn to love our bodies!:)

You are strong and beautiful women -- please end the fat talk now! When you hear it from friends or family, be a positive influence and tell them why they are amazing.

http://www.youtube.com/watch?v=RKPaxD61lwo

This video is also posted on the Fit 2 Wed Facebook Page -- you can check it out there too!

America's Finest City Training Plans

Hi Ladies,

Just an FYI -- The training plans were just emailed for the America's Finest City race on August 16th.

If you did not receive the email and are running in the race or still plan to sign up, please email me at rosanne@getfit2wed.com.

Thanks!

IMPORTANT: Rock 'n' Roll Marathon Water Station Meeting

Hi Ladies,

We currently have 25 girls signed up for the Fit2Wed, Rock 'n' Roll Marathon water station. We need to try and recruit more ladies to help -- please ask any family, friends, or co-workers that would want to help us. This is going to be a very fun day cheering on all of our boot campers, PLEASE SIGN UP TO HELP US!!!:)

If you didn't receive the email with all of the sign up details, please email me at rosanne@getfit2wed.com

Also, for all of you that have already signed up or are still planning to, we will be holding a mandatory meeting between Jessica and Brianna's classes on Saturday, May 30th (the day before the race) from 8:30-9am. This is a very important meeting that all of the volunteers will need to attend -- I will go over race day logistics, directions, times, attire, etc. If you absolutely can't make this meeting please email me and I will make sure to get you all of the information.

Keep encouraging people to sign up, this is going to be a really fun event!:)


Thanks!
Rosanne

REMINDER:The Whole Journey Lecture #2 this Saturday

Hi Ladies,

I hope that you are excited to hear from our returning guest speaker this weekend, Christa Orecchio -- please read below for more details regarding her lecture. We would love for you all of you to be able to attend, and too allow for this, we will be changing Brianna's class time as we did for Christa's first lecture.

The schedule is as follows:

Jessica's Class: 7:00 - 8:30am

Christa's Lectures: 8:30 - 9:30am

Brianna's Class: 9:30 - 11:00am

Natural Weight Loss with Ease and Grace
Saturday 5/23/09 8:30-9am Mission Bay

When we work with our body instead of against it, when we strengthen our organ systems, detoxify from pollutants and find the diet that best fuels our unique system and most valuable asset, natural weight loss is an inevitable byproduct. Come change your perspective on diet and weight loss. This is not about deprivation or denial, it's about health and well-being. You will learn new foods and ideas you can easily and immediately incorporate into your life.

You can read more about Christa on her website http://www.thewholejourney.net/

Organic To Go

Katherine M. got these great wraps at the bridal/baby shower from Organic To Go.
I've wanted to check them out, so Stacey and I went this week.
It was so hard to find because it is in the bottom of an office building with no signs out side the building as to where it is. If you work downtown or in UTC it is a great place to grab a quick healthy lunch.

They have a cold section of healthy bag lunches, wraps, sandwiches, yogurt, & drinks. You can also order off the menu and have it ready in no time.

I love the salad bar fully loaded with great vegetables.

I got a loaded salad with spring mix, spinach, quinoa, corn, garbanzo beans, cucumbers, etc. and just used my own Annie's dressing that I packed. I also tried a sample bite of the chicken basil chili, which was good.
They also cater for party's and events. Below is their website for locations and to view the menu.
http://organictogo.com/

You Must Attend all Appointments and Assessments

Hi Ladies,

It is very important that all returning and new boot campers attend your Initial, 6-week, and 12-week measurement appointments, along with participating in each fitness assessment (if a returning boot camper spoke with Jessica beforehand, they can use they 12-week fitness assessments and measurements from the last class).

If you fail to complete any one of these, you will not be given graphs/progress reports at the end of the 12-week boot camp session. In order to get the most out of this class, it is vital that you complete everything -- it would not be useful to receive graphs that are incomplete. Please make an effort to make your appointments with Jessica and don't forget that 6-week fitness assessments are this Monday and Tuesday. Keep working hard in class, everyone has been doing great!

Make today a healthy day and have a great weekend:)

What's Your Poo Telling You?

After our interesting poo discussion in class, I wanted to share a little bit from Dr. Stool I copied a few questions and answers from the website below.

The book "What's Your Poo Telling You" by Anish Sheth, M.D & Josh Richman is a handy little book to let you know what is going on. There is even a little Poo log book to keep record!

I know this sounds gross and I think it is pretty funny, but it is so important. I recommend looking at what came out of you before flushing it away because it can tell you a lot about your digestion and your health.

http://www.drstool.com

Anonymous:

I have been trying to go to the bathroom daily and when I do it comes out like pebbles. Sometimes I sit on the toilet and nothing comes out. This has been going on for about 3 months now. What is going on here?

Dr. Stool:

Changes in bowel habits can occur for one of two reasons- 1) a drastic change in your diet/lifestyle or 2) development of a gastrointestinal disorder. Pebble poo reflects a lack of stool cohesion caused by a deficiency in dietary fiber. Fiber lends bulk to stool but is also the glue that causes poo to stick together and emerge as a single log. Any persistent change in bowel habits (say, for weeks or months) should prompt a visit to your doctor. Dietary modification is usually the first step towards restoring stool normalcy, but some pebble pooers may require a colonoscopy or other testing to rule out colon cancer (thankfully, this is usually NOT the problem).

Anonymous:

I have been 'irregular' now for some time. I have tried high fiber diets, plenty of exercise, 'Fibercon' but still have a constipated existance. Got any suggestions?

Dr. Stool:

Sorry to hear about your losing battle with constipation. While it may be a surprise to some, just increasing your fiber intake can actually make some constipation worse. Sure, it "bulks" up the stool, but unless you consume enough water, your stool may actually become harder and more difficult to pass

I would make sure to drink 6-8 glasses of water a day in addition to your high fiber diet and see if that helps. If not, the next step would be to visit your local GI specialist to discuss other testing and possible use of laxatives (medicines that speed up the movement of the intestines).

I pulled this information, so you know what a healthy BM is:

Everybody poops- what your poop is trying to tell you
By Julia Kalish
Your poop is an important indicator of your overall health!

What is Poop?

Have you ever wondered what poop actually is? About 75% of your average poop is water, although this will vary depending on the person. Water is absorbed out of fecal material as it passes through the large intestine, so the longer you take to "go," the drier your poop will be.

The remaining 25% is comprised of dead bacteria that helped us digest our food, living bacteria, protein, undigested food residue (also known as fiber), waste material from food, cellular linings, fats, cholesterol, salts, protein, and substances released from the liver and the intestines (such as mucus).

What Makes a Healthy Poop?

Your feces are a clear indicator of the health of your gastrointestinal tract. Dr. Mehmet Oz says, "At the end of the day you can analyze your body really effectively by looking at what comes out of your body."

So what should you look for? A healthy poop will be:

• Golden brown, which is due to pigments formed by the bacteria in the gut and bile from the liver. You want to make sure the color is normal because that tells you a lot about what's going on in your gastrointestinal tract (more on color below).
• Formed into one long shape. Dr. Michael Levitt, an Australian colorectal surgeon who has written a book called The Bowel Book, says that the healthy human stool resembles the shape and consistency (although not the same color) of an unripe banana. Dr. Oz says " You don't want [pieces]." Some experts disagree, saying they don't have to be well- formed. Patrick Donovan, N.D., a naturopath in Seattle, WA says "Stools don't have to be well- formed logs. They can disperse in the toilet water; they can break down."
• Nearly odorless.
• About 1 to 2 inches in diameter and 18 inches long.

What About Other Colors?

Sometimes we don't see that "golden guru," and are faced with something else instead. Here's some insight into what those other colors might mean.

• Black: Feces can be black if dried blood is present in it from internal bleeding in the upper digestive tract. See a doctor if this is the case.
• Very Dark Brown: Drinking wine the night before may result in dark brown poop. This could also be the result of eating too much salt, or not enough vegetables.
• Yellow: One condition that can cause yellow poop is an infection known as giardia, a dangerous infection that can spread to others. Another cause of yellow poop may be a condition known as Gilbert's syndrome. See your doctor if you are consistently seeing yellow poop.
• Green: Babies often have green poop when they are given food for the first time. Children may have green or blue poop from certain illnesses or from ingesting food colorings. Adults may also have green poop if they eat large amounts of green, leafy vegetables or if they eat large amounts of foods with green food coloring. Light green poop may indicate excessive sugar in the diet. Green feces can also occur with diarrhea if bile salts pass through the intestine unchanged. Again, see a doctor if you are concerned!
• White/pale: Feces can appear white or pale after drinking barium sulfate, which is often given to patients getting an X-ray of the digestive tract. A white or pale stool may also be an indication of problems with the gallbladder or liver.
• Red: Bright red in the feces may be indicative of active bleeding, possibly the result of hemorrhoids. A magenta color may result form eating intense red food coloring, or red foods such as beets.

How Often Should I Poop?

Ah - the big question! Experts disagree on how often a person should poop. The National Institute for Diabetes, Kidney, and Digestive Diseases says three times a week is normal and healthy for some people. According to Ayurveda, an ancient Indian healing system, once a day is ideal. Other experts advocate once or twice a day, while still others say a person should have a bowel movement within two to three hours of a major meal- -or two to three times a day. So you can see that it really depends on who you talk to. My personal opinion is that you above all want to be regular in your pooping schedule, and that one poop a day is ideal.

When someone poops four times a day or more and the poop has a liquid consistency, this is referred to as diarrhea. When someone poops less than two or three days a week and the poop is hard, dry, and difficult to pass, this is known as constipation.

IMPORTANT REMINDER: 6-week Measurement Appointment Times

The 6 week mark is approaching fast, I can't believe it. Many of you have still not made an appointment to come in and meet with me-- please do so ASAP.

Please email Stacey at staceyfit2wed@gmail.com or Rosanne at rosanne@getfit2wed.com to schedule your time. There are not many spaces available, so the sooner the better.

If you are coming from work or on your lunch break, you can always change at my office into something you can take your measurements and body fat in if you need to.

Cacao

Organic Raw Cacao Beans
I like mixing these with raw nuts. It takes getting used to the taste. It is VERY bitter and actually does not taste very good, but when they are mixed with other nuts they are good. They have lots of great benefits. 1 oz 4 grams protein, 9 grams fiber, and 8% for iron.

Information from http://www.navitasnaturals.com

The Power of Cacao

Cacao contains a naturally rich supply of antioxidants, and is also an excellent source of dietary fiber. In addition, cacao is known to be one of the highest dietary sources of magnesium, contains an impressively high iron content, and also possesses many other essential minerals in significant quantities.

SUGGESTED USES

• SMOOTHIES
• DESSERTS
• CHOCOLATE DRINKS
• TRAIL MIX

BENEFITS

• IRON
• DIETARY FIBER
• MAGNESIUM
• POLYPHENOLS
• FLAVANOLS

CERTIFICATIONS

I really like the cacao raw chocolate nibs much better than the beans.
1 oz has 4 grams of protein and 9 grams of fiber! 6% for Iron.
I like to put them on top of Greek Total Zero Yogurt.
Although, this may look like an ice cream dessert with chocolate sprinkles it is not quite like that. However, it is great for sweet cravings and taste like a healthy dessert to me.

and it is even better with Greek yogurt, cacao nibs, and crushed up cashews
I love this.

The brown rice from Trader Joe's is great because it sticks together.

Easy way to get my vegetables in my topping my brown rice with stir fried veggies

• asparagus
• zucchini
• carrots
• cabbage
• 1 tsp coconut oil
• 1 tsp tamari
• 2 cloves garlic

The coconut oil makes such a big difference in making it tastes really good.
I love these brown rice and veggie bowls because they are quick and easy.

Mixed Nuts

I really like these little 2oz containers from Smart and Final. I like to put my salad dressing, condiments, and almond butter in them.
They are also the perfect size to one serving of these raw mixed nuts from Trader Joe's. I like that these are raw, unsalted and have Brazil Nuts in them. I keep them in the frig to keep them fresh and they are a great portable, satisfying snack. I like to pair them up with a piece of fruit.

Taco Salad & Coconut Ice Cream

We had company over for dinner, so I made a vegetable plate as well as homemade guacamole and salsa with TJ Spicy Soy N Flax chips
I used my mini taco pans to make the holders for the dips
Guacamole

• avocado
• red onion
• lime
• garlic
  

I really like Amy's refried beans that are organic and have no preservative or genetically modified. I used the Ezekiel tortilla and baked it to make the shell.

I served this Coconut Milk ice cream for dessert. It is so good and healthy for you. Christa told me about Coconut Bliss, but this one was on sale at Jimbo's so I got it instead. I love it!
It is organic, dairy free and soy free. Really what ice cream has 5 grams of fiber in it.

I also tried these baked blue chips that were on Sale at Jimbos and they were really good with Amy's beans.

Veggie Wash

Having my greens already washed and ready to go makes it so much easier to add them to salads and wraps, so they don't end up rotting in the frig.
I like my salad spinner and will just wash and spin all the leafy greens at once.

Put them in a gallon size bag with a paper towel to make them last longer.

I really like this veggie wash. I got it a Whole Foods, but I know there are other places that carry it as well. So important to wash all fruits and vegetables well to avoid getting any gross parasites.

However, I still like to just buy them already washed and ready to go to save time.
I like to buy a variety of different kinds like spinach, mixed greens, baby romain, etc.

I like to make big salads and put 1/2 in an Ezekiel Tortilla and eat 1/2. I added some grilled chicken and Annie's Tuscany Italian Dressing

Saved 1/2 for later.

Babycakes Cookbook

I'm so excited about my new cookbook Laura Boyer brought me this morning. It just came out today. It is called Babycakes and it is "Vegan, Gluten-Free, and (Mostly) Sugar-Free Recipes from New York's Most Talked-About Bakery" by Erin Mckenna
It looks amazing and I can't wait to make some of the yummy recipes it in.
I just love getting new healthy cookbooks- thanks so much Laura.
Check out the website: You can even order online and have it delivered all they nutritional information is also provided online.
http://www.babycakesnyc.com/

America's Finest City Half Marathon

Hi Ladies,

For all of you that signed have signed up or are planning to sign up for the America's Finest City Half Marathon on August 16th, Jessica will be sending out a running plan for you by June 1st. She has created a cardio plan that will help prepare you for the race and will be very beneficial for your training.

Thanks and good luck!:)

Love my Jack Lalane Juicer

My mom got us this juicer 5 years ago and it is still in great shape.
I like the combination of 2 carrots, 2 celery, and 2 apples. I always have instant energy after juicing.

A Healthy Cinco de Mayo

Hi Ladies,

This is a great article from DietsinReview.com -- please enjoy the holiday but make sure to make it a healthy day!

Celebrate Cinco de Mayo with these Healthy Tips

Today is Cinco de Mayo and I know many people are planning to partake in this Mexican holiday. Depending on how you celebrate this holiday I know a lot of fun, music, food, and alcohol are involved. This year I want to give you some simple tips to keep in mind to have a healthier Cinco de Mayo celebration.chips-and-salsa

* Remember Mexican food with vegetables, seafood, and fruit is healthy, light, and lower in calories.

* Make the food at home. This way you can use lower fat products (2% milk cheeses) to help control calories and fat.

* Use more salsa the guacamole.

* Skip on the sour cream or use a lower-fat or non-fat sour cream.

* Substitute veggies in your dishes in place of meat.

* Choose fish or chicken in place of red meat or pork.

* Use brown rice instead of white rice.

* Cook with liquid vegetable oils instead of animal fats (butter or lard)

* Try corn tortillas instead of flour tortillas.

* Choose a “Skinny Girl Margarita”— this version of the margarita is lower in calories and makes drinking a little less guilty.

What you’ll need to make one serving:
2 oz. of Clear Premium Tequila (2-3 second pour)
Splash of Orange Liquor
Juice of four Fresh Lime Wedges
Combine all ingredients over a glass of ice and garnish with a lime wedge
Recipe via Bethenny Frenkel, author of Naturally Thin.

Please Sign Up for the Rock 'n' Roll Marathon Water Station

Hi Ladies,

We currently only have 20 girls signed up for the Fit2Wed, Rock 'n' Roll Marathon water station. We need to try and recruit more ladies to help -- please ask any family, friends, or co-workers that would want to help us. This is going to be a very fun day cheering on all of our boot campers, PLEASE SIGN UP TO HELP US!!!:)

If you didn't receive the email with all of the sign up details, please email me at rosanne@getfit2wed.com

Thanks!

New Favorite Salad Dressing

Annie's Naturals Tuscany Italian Dressing is so so good.
I like it mixed in with lots of greens for a salad and to also make a wrap with greens, Ezekiel Tortilla, and this dressing. Addicted...makes me want to eat salad all day. No added sugar or anything fake. Also, has apple cider vinegar in it which is a huge plus for me.

6 Week Measurement Appointment Times

The 6 week mark is approaching fast, I can't believe it.
6 week measurement appointment times listed below.
Please email asap to get your desired appointment time.

Please email Stacey at staceyfit2wed@gmail.com

If you are coming from work or on your lunch break, you can always change at my office into something you can take your measurements and body fat in if you need to.

Friday 5/15 12-3pm
Saturday 5/16 12:30-3:30pm
Monday 5/18 3-6pm
Tuesday 5/19 7-10am
Wednesday 5/20 3-5:30pm
Thursday 5/21 1 2-3pm
Friday 5/22 12-4pm
Saturday 5/23 12-3pm
Monday 5/25 3-6pm

Optimal Nutrition Cooking Class

I loved the cooking class at Optimal Nutrition. I just love learning little tips that make cooking taste better and a little easier. The chefs did such a great job. We started with a sample of a fruit smoothie.


black bean hummus with pita chips- I will have as the recipe of the week for this weeks newsletter.

We also had Turkey and Green chili Quesadilla, but unfortunately, I forgot to take a picture of it.

We also had a great Caprese salad that was really quick to make.

Tempeh Stir Fry

I really like to make a lot of stir fries because they are quick to make and a great way to get in lots of vegetables. I like one pot meals that have everything I need to give me energy and keep me satisfied like healthy fats, complex carbohydrates, & protein.


Tempeh is great to use because it is a fermented soy, instead of processed soy. It is a good source has 20-22grams of protein per serving. I buy it at Whole Foods. They have a variety of kinds like garden veggie, flax, original. I've tried them all and like all of them.

I added a little coconut oil and tamari sauce and cooked the Tempeh till it was browned a little and then took it out while I cooked the vegetable.
I add the vegetables that take longer to cook first and the ones the ones that cook quickly last. I started with the leeks.
I always mix it up with what vegetable I add and depends on what I have on hand.
I added Broccoli, Asparagus, Zucchini, Kale, Leeks (like onion), and Carrots


I like to have it over quinoa or brown rice.


To make eating healthy easy when I'm on the go, or don't want to make something.
I like to have dishes already made that I can eat cold or warm up and enjoy.