Portland Personal Training

Tami's Favorite Things 2011

2011-12-15T10:25:00.000-08:00

So, here we are. In the thick of the holiday season with only a few days left to go ‘til the end of the year. With the hustle and bustle of giving and receiving you may be at a loss for what to give that fitness enthusiast in your life... or perhaps your, ahem, friendly neighborhood trainer… ha! Well, here are a few of my favorite things and hot items for 2012 that you may just want to put on your wish list as well.

1. Pure Toes

I like to go barefoot during some workouts like yoga, pilates, as well as some home conditioning workouts. There are times, however, when I crave a little more warmth or some additional traction. These functional footies by Pure Toes are super cute, comfortable and can keep you from skidding around. And don’t call them socks... they’re “footcovers”. www.puretoes.com

2. The Grid

Many of you know that I think the foam roller is one of the best fitness tools EVER. But, things have evolved since the days of the plain ol’ white foam version. The Grid takes self-myfascial release to the next level with a durable, highly functional tool that lasts a long time and doesn’t break down with frequent use. www.tptherapy.com

3. Gym Boss

Yep, I do L-O-V-E my Gym Boss. For those of us who like to get in and get IT DONE this tool is a must. No more stopping to check your watch or having to position yourself near the clock on the wall during interval training or timed circuits. This mini interval timer sets you free! Give it your all and the chimes let you know when rest begins... and when it's over. All you do is set it up (super easy!) and push the button once to begin. As an added bonus, it can help to keep Chatty-Cathys at bay when you’re trying to focus on getting IT done at the gym. www.gymboss.com

4. Fitbit Ultra

This souped up version of a pedometer does a lot more than simply track your daily steps. Featuring automatic wireless uploads, it allows you to track your workouts (even knows when you take the stairs!), track your eating and daily calories, see how many miles you’ve gone and see how long and how well you sleep via the handy, dandy wrist sleeve. It’s simply an awesome motivational tool. www.fitbit.com

5. Oramaki

Once upon a long time, haramaki were used by Samaurai for physical as well as spiritual protection. Today, haramaki are the inspiration for these cool belly warmers thought to do wonders for your health by supporting your internal organs and keeping them nice and toasty against cold weather. Worn around your midsection, from lower ribcage to upper thigh, they’re also awfully cute as well as very fashionista. I “warmly” recommend you get one. www.oramaki.com

6. Sony Ericsson Hi-Fi Wireless Headset with FM Radio MW600

This wireless headset is truly one of my favorite things! Know how you get all tangled up in your cord when you’re trying to workout? Well, maybe it’s just me. At any rate, this handy wireless tool allows us to be gadget-free while working out so we can play our favorite mp3s and Pandora stations, or lock even into the radio. And, if you're using your phone, it'll shut off the music so you can take the call. www.sonyericsson.com

7. Zensah Running Compression Leg Sleeves

Sometimes pressure is a good thing. Compression sleeves offer a perpetual hug that can do wonders for your body and your performance. Research has suggested that constrictive clothing can not only boost your performance, it can decrease swelling and increase blood flow to speed recovery. The sleeves come in fun colors including tie dyed for all you retro fashionistas. www.zensah.com

8. Rejuvenation Rehab Foot & Body Relaxation Therapy Roller

Your feet carry you around and support you all day. Show them some love! As the site states, this little tool activates pressure points to relieve tension, increase circulation and relax your muscles. You can also use it on the rest of your body to relieve stress and feel revitalized. www.rejuvenationrehab.com

9. Bobble Water Bottle

There are water bottles and then there are WATER bottles. A combination of green thinking and beautiful design, these little jugs allow you to filter your drinking water without filling up landfills with single serve water bottles. They also come in a variety of shapes, sizes and colors, and they’re very reasonably priced so you can give one to yourself and everyone you know without breaking the bank. www.waterbobble.com

10. Plank Yoga Mat

Step up from that plain old yoga mat with one that features clever and deliberately unique designs. The cobra mat artistically features a cobra in the grass. The plank mat looks like, well, a plank. The fresh designs are also rendered onto eco-friendly, fully sustainable natural rubber so they’re good for the environment as well. www.plankdesigns.com

11. 180s Tec Touch Gloves

Wouldn’t it be nice to access and touch your IPod or your other touch screen devices without the need to take off your gloves? Now you can! With these nifty mitts you can look up directions, check out movie times, send a text or engage in social media while keeping your digits all nice and warm. www.180s.com

12. MOTOACTV Fitness Tracker

What product offers a GPS tracker, a Smart mp3 player, a heart rate monitor, and wireless music all at your wrist? The MotoACTV! The cutting edge fitness device will satisfy that techno fiend in your life (even if it’s you!) and is one of the hottest gadgets for 2012. www.motorola.com

ATMOS IS COMING IN 2012!

2011-11-15T22:10:00.000-08:00

What is Aτμός?

1. A Greek word for steam.
2. The hot wet vapor that is produced by, and surrounds, your body after a fantastic workout.
3. Energy, momentum, impetus and enthusiasm.
4. The act of becoming active, full of energy and giving as much effort as possible.
5. A hot, new fusion metabolic conditioning and interval-training program that can help you transform your body by burning fat, increasing your metabolism and building long lean muscle.
6. All of the above.

If you answered "all of the above", you guessed right!

ATMOS is our NEW, SUPER CHARGED indoor training program starting January 2012.

Since we strive to stay ahead of the curve and on the cutting edge, the focus is on metabolic conditioning and interval training, using your own bodyweight and other training tools in fun and unique ways.

What is this metabolic conditioning you ask? In a nutshell, it's a way of combining high intensity work with low intensity periods of recovery. Examples of metabolic conditioning include high intensity interval training (HIIT), fast-paced circuits and Tabata intervals.

Numerous studies have shown that with regular performance of this type of training the cardiovascular and metabolic conditioning benefits can be equal to, or exceed those of more traditional "cardio" activities, like steady-state running or biking. Moreover, not only can you get more bang for your buck DURING your workout time in terms of calories burned, your over all metabolism can increase so that you burn more calories even when you're NOT working out!

There's also a fusion of various training modalities from agility training and boxing to pilates and yoga to keep it fun, fresh and functional.

AND, since a healthy lifestyle requires more than just working out, you'll also learn how to eat better and take care of yourself to maximize your efforts and get the results you desire.

--->>>Secure your spot to work ON your New Year's goals...

...and to work OFF any additional holiday pounds!<<<---

You'll get:

~ A SUPER CHARGED workout

~ INTERESTING exercise activities

~ A FAT-BURNING meal plan

~ HEALTHY lifestyle tips

~ Group MOTIVATION

~ A SUPPORTIVE atmosphere

~ GUIDANCE from top-notch instructors

~ FUN, FUN, FUN

SO DON'T WAIT...
REGISTRATION FOR JANUARY 2012 CLASSES IS NOW OPEN!!

The Details:

SW Portland -
Where: Bridlemile Elementary School
Days: Tuesday/Thursday
When: 6:00-7:00 PM
Start Date: January 3rd

SE Portland -
Where: Abernethy Elementary School
Days: Monday/Wednesday
When: 6:00-7:00 PM
Start Date: January 4th

Entry Fee: $189 per month for unlimited weekly classes at any site we offer

Space is limited.
CLICK HERE to ask any questions and to register!

We're excited to have you join us for an absolutely awesome 2012!

Look Good and Get a Body That Works.

WFF Fitness All-Star - November 2011

2011-11-04T13:48:00.000-07:00

Working out and getting in shape takes focused effort, dedication and, quite simply, pure sweat! Our clients work hard and achieve some amazing results. As we congratulate them on their successes we hope that sharing their accomplishments will inspire you to live better, longer!

Meet our latest Fitness All-Star, Julie B! Not only has she crushed every one of her initial goals, this year she even out did her own beliefs about her capabilities and potential by running this year's Warrior Dash!

I am honored to introduce you to this wonderful superWoman:

Name: Julie B.
Age: 53
Profession: Attorney

Your Fitness Accomplishment:
At age 53 I am in the best shape of my life. My weight is back where it was 20 years ago. In the last 12 months, I have run an 8K, a 10K, two half marathons, the Cascade Lakes Relay and the crazy Warrior Dash.

What is your motivation to change your lifestyle and to get in shape?
It was just getting too depressing to go to my closet every morning and find one more pair of pants that I couldn’t button. I realized that without some real action on my part things were only going to get worse.

What is your greatest challenge to staying in shape?
Boredom. I have tried every form of exercise known to mankind and after about 3 months I get bored and quit.

What is the key to your success?
Tami Williams of Wildfire Fitness! I could not have accomplished what I have without her expert guidance and support. I started training with Tami because I wanted to lose a few pounds and get my clothes to fit better. I have accomplished so much more than that.

What have you liked about training with your Wildfire Fitness trainer and how has it affected your life?
Tami makes every workout different and - I can’t believe I’m saying this – fun. I told Tami when we started our training that I hated all forms of exercise and I truly believed that to be true. I was wrong. I actually look forward to my sessions with Tami. Even when I’m having a super busy and stressful day, a workout with Tami always puts me in a better mood and makes me feel great. She is focused, enthusiastic, and knowledgeable.

What advice do you give others about fitness?
If you have struggled with maintaining an exercise program, hate going to the gym, or think all exercise is a form of madness, call Tami and start working out with her. You won’t be sorry, trust me.

Great job, Julie and congratulations on your successes so far!

We love having you as part of the Wildfire Fitness family!

An interview with naturopathic physician, Juniper Martin

2011-11-03T14:51:00.000-07:00

Even though we work hard to exercise, eat right and take care of ourselves, there still may come a time when our bodies stop functioning properly and we need the help of a doctor to make things right. Most of us are very familiar with Western medical approaches, but naturopathic medicine can be a viable alternative, offering a more natural path towards healing.

I am very pleased to have Dr. Juniper Martin from Westside Family Practice offer us some valuable information to help us understand what naturopathic medicine is so that we can make the informed decisions about our health and choose the best option for our situation:

1. What is naturopathic medicine?

Naturopathic medicine recognizes that the human body is designed to maintain its health. If you are not feeling at full health, it does not mean your body is breaking down. The symptoms you feel are your body’s attempt to adapt to some strain. Symptoms are signals for us to start investigating that strain and eliminate it. Naturopathic medicine is holistic and understands the interconnectedness of all the body’s systems.

2. What is the difference between a naturopathic doctor and a traditional medical doctor?

A Naturopathic physician looks at the symptoms the body is exhibiting as clues to a root cause. Symptoms are not just eliminated. When the underlying cause of your symptoms is discovered, a Naturopath has the knowledge and training to recommend methods to support your body’s healing. Being a Naturopathic Physician is like being a Medical Detective. The first step in the investigation is to listen to you. An ND understands that the best information regarding your health is going to come from you. Different bodies lose their healing ability for different reasons, and Naturopaths work closely with their patients and listen to those individual symptoms for clues about each unique case. A Naturopathic investigation includes a detailed history, physical exams, laboratory analysis, and other diagnostic procedures. When the underlying cause of your symptoms is discovered, an ND has the knowledge and training to recommend methods to support your body’s healing.

3. Are naturopathic doctors licensed? How are they educated?

Naturopaths are licensed health care providers in 5 Canadian provinces and fifteen states. The scope of practice varies within each of those states. In Oregon and Washington, for example, ND’s are licensed as primary care physicians and are covered by insurance, can perform minor surgery, and have the same prescriptive rights as MD’s, and can order the same diagnostics (lab work and any needed imaging). Naturopathic doctors are trained as primary care physicians and attend a four-year professional post-graduate medical program. The first two years consist of the same basic sciences as one would find at a traditional medical school such as anatomy, physiology, biochemistry, etc. The final two years consist of over 800 hours of clinical training and learning complementary treatments like herbal medicine and nutrition.

4. What are some of the conditions and diseases you treat most often?

My practice is truly a family practice. My youngest patient is 1 month old and my oldest is near ninety. Because of this, I see and treat just about everything you can imagine! If I had to pick something, I’d say that health issues that are a direct result of stress would be the most common thing I see and treat…hormonal imbalances, insomnia, weight problems, cardiovascular issues (like high blood pressure).

5. What is homeopathy and herbal medicine? Are prescription drugs ever used?

Homeopathy is a specific modality that is sometimes used in a treatment plan. It is a science unto itself, and is based on the idea that like cures like. The theory is that if a particular substance causes certain symptoms when taken in large quantities, then if that same substance is taken in extremely miniscule quantities that substance will cure those same symptoms it can cause. The fact is, as with many things in medicine, we don’t know for sure how homeopathy is working. But I can tell you that clinically, I’ve seen it do wonders! Prescription drugs absolutely have their place. Of course, as an ND, I want to choose the least invasive treatment possible, the one that will best support the body and it’s natural mechanisms of healing. However, sometimes the best way to do that is with a pharmaceutical. Every case is different!

6. Does my diet play a role in my treatment? Will I need to modify my diet?

What we put in our bodies DOES play a role in our health. NO question there! The food that we put into ourselves is our most basic medicine. During a visit, your diet will be reviewed, what you eat and drink and how much. Then, what changes may be necessary to attain the goals desired will be discussed, and we’ll discuss what you feel able to take on. It’s very important to me that we agree on a plan that is doable and not overwhelming.

7. Can you work together with my medical doctor for treatment?

While I generally prefer to work as your primary care provider, I am happy to work in conjunction with your other care providers and provide consultation for options not available in conventional medicine. I routinely work with other practitioners to create the best plan. It takes a village of proper caregivers to heal and make you your best you!

8. Is naturopathic medicine covered by insurance?

Naturopathic care is often covered by insurance, especially in Washington and Oregon. However, each plan is different, and it is best to call your insurance company and find out what your exact coverage is. Most companies now recognize and cover ND’s as primary care providers, but in some instances, we’re still covered under alternative medicine coverage.

9. What is a visit to your office like?

A first visit will include a thorough history of your case and a physical examination. Pertinent lab work will be ordered. There will be time for you to ask any questions pertaining to my background and approach. Follow-up visits will be shorter, and we will continue treatment or address any acute needs you may have. You will leave each visit with a detailed, individualized, easy-to-follow treatment plan. I also encourage you to call or email with any concerns or questions you may have.

10. How long will it take for me to find relief and/or see results?

When someone notices real change is very dependent on what exactly we’re treating. For something like a common cold the results are fairly quick. Even for something like PMS symptoms, noticeable change is fairly obvious from the get-go. Lasting change will take longer…generally 3-6 months. Also, it’s important to remember that while sometimes pharmaceuticals are used, Natural medicine is NOT pill-popping medicine…meaning, one doesn’t just take a pill and see immediate change. Effecting real, lasting change means changing habits and attitudes, and rebuilding neural pathways and hormonal pathways to function in the way they are meant to. This does take time and effort. But that time and effort does pay off in you being able to be your true authentic self and shine!

About the Author:
Juniper Martin, ND is mother to three children, two boys and a girl. She has history as a biologist, an actress, a chemist, and a waitress. She has helped nurse a parent through cancer and has trained as a midwife. She’s been blessed with having experienced both great joy and deep grief. Her passion is the human condition: why are we here, what is our purpose, what brings us, as individuals meaning? Her goal is to help her patients and their families live at their highest potential. Dr. Martin practices as a family primary care physician. She uses an integrated approach, combining her study of complementary treatments such as herbal medicine, homeopathy, and nutrition with her training in western diagnostics, pharmacology, and laboratory interpretation.

Dr. Martin can be contacted at her practice in Tigard, Oregon:

Westside Family Practice
11825 SW Greenburg Road, Suite A2
Tigard, OR 97223
Website: www.westside-family-practice.com
Phone: 503.443.2332

Cheat Day...

2011-09-21T08:53:00.001-07:00

I jumped in the mud!

2011-09-14T12:40:00.000-07:00

This weekend we participated in the Warrior Dash. What an absolutely awesome event! We shimmied over floating logs, climbed up walls, maneuvered past barbed wire, jumped over fire, and as you can see, there was mud.

Lots and lots of mud!

Big high five, kudos and muddy hugs to Wildfire Fitness Warriors: Frances, Julie and Tania, along with the other participating friends and family who moved way outside of their comfort zones to show their true mettle and fortitude, putting their training and in some cases, natural ability (wink) to the test! So proud of you all!

Can't wait for next year's Dash!

One of the coolest things about doing this event (outside of feeling truly bad a**) was getting to witness each our Warriors conquer any possible feelings of self-doubt or uncertainty, move outside of their personal comfort zones and accomplish our collective goal: to finish the race! I know the level of confidence for everyone who participated has to be soaring! What a feeling of accomplishment at the end! We jumped over fire! (I did say bad a**, right?)

Where are you?

Have you accomplished your fitness goals this year? Have you made your goal weight? Are you as strong as you'd like to be? Do you have the energy you need? Are you effectively managing your stress? Are you practicing those healthy habits you know you should?

As we move into the fall season, I challenge you to move out of your comfort zone. Get out of the same old, same old rut and take action. Massive action. That's what it'll take to change from where you are and move closer to where you want to be so that you can experience that same feeling of accomplishment at reaching a goal that we did.

This is a fantastic time of year! Full of change and opportunity as we get back into our normal routines. It's also the perfect time for you to focus, gain some ground on LIVING your healthy lifestyle habits and kick your fitness into high gear! You don't have to jump fire or get muddy to move outside of your comfort zone and on your way to your success.

You can join us for the Final Quarter Fall Fitness Challenge!

This is your chance to get back on track and finish the year strong. YOU can swap out those bad habits for healthier ones. You CAN move more, eat better, and create a lifestyle that promotes health!

For 6 action-filled weeks you'll create and practice healthy habits, move and get in better shape and win back your health and maybe even a prize!

Get more info and register here: Final Quarter Fall Fitness Challenge by September 18, 2011.

Hope to jump fire with YOU at next year's Warrior Dash!

To your fitness success,

Tami

Get ready for the Challenge!

2011-09-05T12:07:00.000-07:00

Isn't it hard to believe that we're already more than eight months deep into the year? Summer, after all, only arrived here in the Northwest a mere moments ago! This holiday weekend makes it official, however. Ready or not, fall is upon us and the end of the year is at hand.

Speaking of the end of the year, how has your year gone? Have you succeeded in reaching those goals on this year's List? Some of us have! Some of your Wildfire Fitness community have completed marathons, triathlons, relay races and first 5ks. They've lost pounds of body fat, toned muscles, done full-on-bonafide-non-girl pushups and moved from walking into running again. They've bought houses, gotten married, had their first child, and taken trips of a lifetime. Some have even fallen off the wagon, run behind it and jumped back on! (high five!)

What's YOUR 2011 story? How is YOUR List coming along? As we finish up the summer vacations, get kids off to school, re-normalize into our schedules, et cetera, let's take a hard look at those goals and dreams on the List and see what we have yet to accomplish. We still have roughly four whole months left to this year! Plenty of time left to make it even more memorable. Plenty of time to take MASSIVE action.

That being said, since many of us have expressed that that massive action means re-focusing on our health and fitness habits, we're kicking off this end of the year push with our 6-week Fall "Final Quarter" Fitness Challenge from September 19th through October 30th. Why Final Quarter? Well, while it might seem obvious since this IS the final quarter of the year, but Fall also means football season. If you know anything about football, you know that the final quarter is also when most of the points and the memorable plays are made. So, think of this is a great opportunity for YOU to score your best plays. It's an opportunity for you to jump start your fitness habits, get back on track, oh, and win terrific prizes to boot!

Prizes? Yes, prizes! There are fitness tools to add to your training closet, gift cards for some good eats, discounts from our Wellness Partners and C-A-S-H!

So have fun today! Enjoy the sunshine and good times with friends and love ones. Get a good night's rest and look for a special email in your inbox tomorrow with more details on how you can join in the Challenge.

Be well!

What is acupuncture?

2011-09-02T11:19:00.000-07:00

Acupuncturist, Sita Symonette is a recent addition to our Wellness Network and works out of her office in the Pearl District in NW Portland. Since you may not be familiar with the benefits of acupuncture, Sita answers a few questions about the treatments below, as well as her special 21 Day Cleanse.

1. What is acupuncture and how does it work?

Acupuncture is an essential part of traditional Chinese medicine, a comprehensive system of health care with a continuous clinical history of over 3000 years. Acupuncture points are specific locations along the meridians. Each point has a predictable effect upon body. Modern science has been able to measure the electrical charge at these points, thus corroborating the locations to the meridians mapped out. An Acupuncturist chooses specific acupuncture points to treat different conditions. Each acupuncture treatment is individualized for the person receiving the treatment. The acupuncture points that are chosen work together to bring balance the body in order to rid the body of pain and disease.

2. Does acupuncture hurt?

In a word, No. However, you will feel the needles and the effects of the treatment. When the needles are inserted, you might feel a small pinch that will go away almost immediately after the insertion. You may feel a dull, heavy or warm sensation around the needle. These sensations are OK, and in fact, it means the needles are doing their job. If anything is uncomfortable during a treatment, tell your acupuncturist and the needle can be adjusted.

3. Is acupuncture safe?

Yes, acupuncture is safe if performed by a qualified, conscientious practitioner. Licensed Acupuncturists know the human anatomy well, and insert needles in a safe fashion. The instruments used to penetrate the skin are all new and disposable after a single use. In addition each acupuncture point is cleaned before any acupuncture is performed.

4. Are you touching nerves with the needles?

No. Acupuncture needles are not inserted with the intention of contacting nerves or blood vessels. The needles are accessing the different meridians of the body, and these internal pathways of energy are not the same physical structures as nerves or blood vessels. Acupuncture needles are solid ground--not hollow ground like hypodermic needles. The needles are also very thin and flexible, so that if a nerve or blood vessel is accidentally contacted, there is minimal risk of any damage to that tissue.

5. What are some of the conditions and diseases do you treat most often?

The World Health Organization recognizes Acupuncture and traditional Chinese medicine’s ability to treat over 43 common disorders. Many conditions may be alleviated very rapidly by Acupuncture & Chinese medicine. Some conditions you may consider using acupuncture for include:
Bone, Muscle & Joint Pain; Fertility; Weight Loss; Headaches & Migraines; Sports Injuries; Cancer Treatment Support; Stress; Depression & Anxiety.

6. How many treatments does it take to see results?

In general, I recommend a course of five treatments before I expect dramatic results. However, it is not unheard of for results to be immediately noticeable after a treatment. For acute conditions, change usually happens more quickly than for a long standing, chronic condition. Since acupuncture is a unique healing modality for most of us in the West, it tends to take the body a little while to adjust to all the subtle effects of the treatment. It is best, therefore, to build a relationship with acupuncture with a series of treatments so that in the long run your body will respond more quickly to any treatments.

7. Are there any side effects from treatment?

While most side effects of an acupuncture and Oriental medical treatment are rare and minimal, a few can exist. Some common side effects are: sensitivity at an acupuncture point, a small aggravation of symptoms as the body adjusts itself to a new healing potential, and a groggy feeling after treatment, as if one just woke from a deep sleep. In addition there are often Side Benefits from acupuncture such as stress reduction and the decrease of other symptoms you may be experiencing that we are not directly treating.

7. What should I expect from my first visit to your office?

Your first acupuncture treatment will last about 75 minutes (follow up treatments are 60 minutes). During the first treatment, I will spend the first 30 minutes explaining Acupuncture and answering any questions you may have. I will also ask you questions to get a comprehensive idea of what you are coming in to have treatment for. Once I have this understanding I will talk with you about a treatment plan and you will have your first Acupuncture treatment. This will be done in a relaxing and private treatment room, once all the needles are in place you will have a chance to rest and relax for 30 minutes with nice soft music playing. During your relaxation time I will come in and check on you to make sure you are comfortable. At the end of the 30 minutes I will remove all needles and you will leave the office feeling refreshed and renewed.

8. Is there anything special that I need to do afterwards?

There is nothing in particular that you have to do after an acupuncture treatment. There are some modalities used in conjunction with acupuncture that may call for some after treatment care, if these modalities are used I will explain the after treatment care before hand. It is important that you have eaten before a treatment especially if your treatment is in the morning.

9. Is acupuncture covered by insurance?

Many insurance companies in Portland, Oregon do cover acupuncture, the list below are insurance companies that I often work with:
Cigna
Regence Blue Cross Blue Shield
Providence
Lifewise
American Specialty Health
ODS
Aetna
Pacific Source
United Healthcare
(I will soon be working with Kaiser)

You can try out the benefits of acupuncture yourself with a special 21-Day Cleanse Treatment. This cleanse is designed to help you jump start your weight loss and tune up your body from the inside out. Over a 21 day period we take particular foods out of your diet to create a more alkaline environment and detoxify your body.

Here is an overview of what the cleanse entails:

(Examples of the Foods Avoided Based on the Week - This list is not exhaustive just an example)

Week One: Caffeine, Fast food, & Dairy
Week Two: Sugar & Wheat
Week Three: Seafood

Throughout the 3 weeks I will be giving you recipes to help you through the cleanse, I will give you nutritional advice and we will talk about nutritional supplements that you can take throughout the cleanse to help you detoxify and lose weight.

The cleanse consists of:
• 3 weeks of recipes to support you through the cleanse.
• 4 Acupuncture treatments to decrease food cravings and reduce stress.
• Herbal detoxifying tea.
• Nutritional Supplements

Cost: $200

About Our Guest Blogger:
Sita Symonette, LAc is a recent addition to our Wellness Network. She is a graduate from Oregon College of Oriental Medicine with a Masters of Acupuncture and Chinese Herbal Medicine and a Bachelors of Science in Biological Psychology from Western Washington University. She specializes in weight loss, treating acute or chronic pain, sports injuries, headaches and fertility. Her goal is to enhance people’s quality of life by using the natural healing modality of acupuncture. Contact her at Lacroute Natural Medicine 505 NW 9th Ave Portland, OR 97209. Phone: 503.308.9363 Email: seasymonette@gmail.com

Carrot Cake Pancakes

2011-08-16T11:39:00.000-07:00

This recipe from Whole Foods is a tasty (and healthier) way to add more nutrients to your morning meal. They suggested warming the crushed pineapple for a topping but you can also try a touch of real maple syrup (preferably Grade B). Also, if you don't have their brands, just use what you have access to.

1 1/4 cups 365 Everyday Value Organic Buttermilk Pancake & Waffle Mix
1/2 tsp ground cinnamon
3/4 cup plus 2 TB lowfat 1% milk or unsweetened non-dairy beverage
3 TB expeller-pressed canola oil, divided
1 (1.5 oz) box 365 Everyday Value Organic Thompson Seedless Raisins
1/4 cup canned crushed pineapple, drained well
3/4 cup shredded carrots
1/4 cup toasted chopped pecans

In a large bowl, whisk together pancake mix and cinnamon. Add milk and 1 tablespoon oil and whisk until combined. Stir in raisins, pineapple, carrots and pecans until well combined. Heat a large skillet over medium heat. Brush lightly with some of the remaining oil. Working in batches, form each pancake by dropping 1/4 cup batter onto the skillet. Cook until golden on bottom, 3 to 4 minutes longer. Repeat with remaining batter and oil to make 8 to 9 pancakes total.

Serves 4 (approx 95 cents per serving)
Per serving (2 pancakes): 340 calories (140 from fat), 16g total fat, 1.5g saturated fat, 0mg cholesterol, 330mg sodium, 42g total carbohydrate (2g dietary fiber, 13g sugar), 7g protein

Tips for a Healthy Summer

2011-07-01T15:23:00.000-07:00

Summer's finally arrived! Time to get out and have some healthy fun. For some many people, this is actually the healthiest time of year as the warmer weather encourages them to move more and give more thought to what they eat.

Here are some tips to help you make this the best summer ever!

1. Go outside. Our country's sedentary lifestyle includes spending tremendous amounts of time indoors sitting at a desk, watching TV, surfing the internet and playing video games. Summer, however, is a time to run free! Remember as a kid when we used to stay out all day until the street lights came on? Let's get back to that again. Scan your local paper for outdoor events and concerts, hike local trails and check out the parks in your area. And, remember to get out of the gym for your workouts, too.

2. Drink water! You lose about a half a gallon of body juice daily, and with the summer heat you'll loose more, increasing your risk of dehydration. You'll need to pay attention and put those fluids back. Even moderate dehydration can lead to headaches, fatigue, decreased athletic performance, joint pain, increased discomfort due to allergies and asthma, bloating and constipation. None of which, by the way, are a reasonable trade for simply drinking a few cups of water. Keep in mind that if you feel thirsty, you're probably already somewhat dehydrated so don't wait until then. While you may be tempted to fill up on sugary drinks, cool water is usually your best bet. Jazz it up with a squeeze of lemon or cucumber slices.

3. Workout in the morning. Chances are, as temperatures soar you'll be less likely to want to move around a lot, let alone get into that fat burning, HIIT workout planned for the day. You'll also burn more calories during the day as your body moves into EPOC (Excess Post-exercise Oxygen Consumption) in the hours after the workout. Plus, exercising in the morning will let you take full advantage of those long sunny days by leaving you open for evening fun with family and friends.

4. Enter an athletic event or try a new activity. Run or walk a 5k, enter a cycling race, or try your hand at orienteering. Get some friends together for beach volleyball, kayaking or rock climbing. Some cities even have interesting activities like scavenger hunt-type races and dragon boating. This is a great time to explore something different and give new purpose to your training.

5. Eat fresh. With the bounty of summer and sheer variety of fresh options, there's not much reason to eat frozen or, I can barely say it... commercially canned, fruits and veggies. If your city has a Farmer's Market, go there. Portlanders, go here. If not, get out of the city to find a fruit and veggie stand or farm open to the public and pick your own harvest. Whenever possible, do look for organic products, especially when you'll be eating the outside of your picks (like lettuce, spinach, apples, etc). Check out the EWG's Shopper's Guide to Pesticides for more info on when to eat organic.

Get on up: exercise at work

2011-06-30T09:47:00.001-07:00

Recent studies have shown that sitting all day is NOT good, even if you workout. If you work in an office, however, sitting is just par for the course. So how can you get your work done and stay healthy at the same time?

1. Use reminders. Set your Smartphone, Outlook, or whatever calendar software you use, to pop up with a reminder to take fitness breaks every hour.

2. Sip water. Drink throughout the morning until you feel the call of nature. Then drink another cup after each trip to the "loo". Mother Nature will make sure you get up regularly.

3. Go "old school". Whenever possible, walk over to your co-worker's desk to get information instead of sending emails. Of course, do avoid the "death stare" by choosing your face-to-face trips wisely and as appropriate.

4. Take the stairs instead of the elevator. You've heard this before, but consider this: a study published in the European Heart Journal reported that 69 hospital employees used the stairs exclusively for 12 weeks. On average their lung capacity was up 8.6%, their body fat was down 1.7%, their waist whittled down 1.8% and their blood pressure was down 2.3%. Wouldn't you like those results after 12 weeks?

5. Stand and/or pace while talking on the phone. Get a headset or use the speakerphone, if possible, to allow more freedom of movement.

6. Exercise at your desk. Reach up to the ceiling and then down to the floor. Gently twist to each side. Do pushups against the wall (or desk), dips from your chair, run in place or jumping jacks for a minute. Be creative. Strive to keep moving for 2-3 minutes even if it's with just one exercise or stretch.

7. Trade your office chair in for a stability ball. Not all day, but periodically during the day. Prolonged sitting on the ball could be uncomfortable for extended periods of time, but intermittent use can help you to strengthen your core and posture muscles. Plus... they're fun to bounce on!

8. Wear a pedometer or a Fitbit. This will give you a real-time visual of exactly much walking (or lack thereof) you're getting at any given moment. The FitBit goes a step further than the pedometer, allowing you to track your fitness, your eating, and your sleep. The recommended goal, by the way, is to take at least 10,000 steps per day.

9. Walk or bike to close-by errands. Visit your neighborhood grocery store, walk to a near-by restaurant, choose a bank within biking distance. With the price of gas, this can be good for your wallet as well.

10. Bring portable equipment. You don't have to go to the gym to workout. A resistance band, tennis ball and a jump rope can go a long way towards your health in pinch.

Never too old

2011-06-22T15:56:00.001-07:00

Some of what you've been missing on Facebook

2011-06-15T23:00:00.000-07:00

Have you joined our Facebook Fanpage? If you haven't you're missing out on some fabulous weekly fitness tips, the latest health and fitness information as well as updates on what's going on in the Wildfire Fitness community.

Take this quiz and see what you've missed.

1. What are the top 10 nutritional nightmares according to dietitians?

1) Frightful Fried Foods
2) Scary Steakhouse Specialty
3) Monstrously Misleading
4) Big, Bigger, Biggest Burgers
5) Appalling Appetizers
6) Calorie-Laden Cakes
7) Diet-Demolishing Drinks
8) Mammoth Mall Munchies
9) Dining-Out Diet Disasters
10) Stupendous Servings

Read more...

2. Are calorie counts on fast-food restaurant menus making a difference?

Nope! According to new research, at well over 800 calories per order consumers are "unfazed and undeterred" by calorie-laden foods at their favorite fast food restaurants. Researchers speculate that the cost of food may be more important than its nutritional value. Additionally, not enough time may have passed for consumers to see a significant impact on consumer behavor. Read more...

3. What's happening on 9/11/11 at 11 am in North Plains, Oregon?

We're doing the Warrior Dash with some of our adventurous community members, friends-of and family! Still time to join us. There'll be beer (for those so inclined, bands, food and fun. Plus, you get a t-shirt and an oh-so-cool warrior helmet! Check it out...

4. Who is Matt Scott?

No excuses! Big surprise at the end. Check it out...

5. Stretching makes your muscles, tendons & joints more flexible, but how can it also save your life?

Even if a person is over 40 and a little overweight he or she can lower their risk of heart disease with daily stretching. Check it out...

6) Who is our resident "Wonder Woman"?

You may have met her once or twice. Check it out...

7. How can you relieve post-exercise soreness?

Achy muscles and joint stiffness can make the next day's workout challenging at best. Here are two ways that you can relieve the discomfort and keep yourself on track. Check it out...

Join our Facebook Fanpage now!

The Food Pyramid is now a Plate!

2011-06-14T14:09:00.000-07:00

Move over food pyramid, introducing the new Food Plate!

After years of touting the virtues of the pyramid, the US Department of Agriculture (USDA) has finally dumped that whole idea in favor of a more user friendly and relatable plate as the newest icon for healthy eating. This is definitely a step in the right direction since for many people the original pyramid was confusing with all the serving sizes, and the colored stripes of the last version was way too vague to be used practically as a stand alone tool. For that pyramid, users had to go to the USDA website to get more detailed information.. not something that most people ever took the time to do.

While the Food Plate still isn't perfect in that it doesn't tell people how much to eat and it doesn't readily help with composite foods (like suburban favs the casserole and stew, for instance), this new food plate does offer a more useful, quick and easily understood visual to remind us of how we should eat. The biggest message is that nutrient-rich fruits and vegetables should dominate half of our diet, leaning more towards vegetables than fruit. This alone can lessen the tendency to overeat super-sized portions of calorie laden foods. Additionally, grains (half of which should be whole) ought to make up more of our diet than protein, something that is a-typical in our standard American diet.

Here are more recommendations according to the new guidelines released in January, 2011:

o Enjoy your food, but eat less.
o Avoid oversized portions.
o Make half your plate fruits and vegetables.
o Switch to fat-free or low-fat (1%) milk.
o Make at least half your grains whole grains.
o Compare sodium in foods like soup, bread, and frozen
meals—and choose foods with lower numbers.
o Drink water instead of sugary drinks.

For more information visit the new USDA Food Plate website.

Stroke: Act F.A.S.T.

2011-05-01T00:00:00.000-07:00

May is National Stroke Awareness Month.

Stroke is the third leading cause of death in the United States. It occurs when the brain is cut off from vital blood flow and oxygen. According to the National Stroke Association, 137,000 people in the US die each year and it is the leading cause of long-term adult disability.

Strokes act fast, killing off 2 million brain cells each minute one occurs. You can help 'Save a Life', however, and potentially lessen the degree of disability by learning the signs of stroke and Acting F.A.S.T.!

F - Face: Ask the person to smile. Does the face droop on one side?
A - Arm: Ask the person to raise both arms. Does one of the arms drift downwards?
S - Speech: After repeating a simple phrase, does the persons speech sound slurred or strange?
T - Time: If any or all of the above are observed call for 9-1-1 (if in US or 999 in UK) and ask for medical assistance.

Additional symptoms may include:
SUDDEN numbness or weakness of face, arm or leg - especially on one side of the body.
SUDDEN confusion, trouble speaking or understanding.
SUDDEN trouble seeing in one or both eyes.
SUDDEN trouble walking, dizziness, loss of balance or coordination.
SUDDEN severe headache with no known cause

Roasted Sweet Potatoes with Brown Butter & Sage

2011-04-20T17:26:00.000-07:00

Sweet potatoes are a staple in my house as they're lower on the glycemic index (54) compared to white potatoes (84). They also offer a greater nutritional bang for the buck over with less calories (128 vs 103), more fiber, calcium, a full days worth of vitamin C (beta carotene) as well as over half of your daily vitamin C requirement.

Last fall I ordered a very tasty version of the recipe below while dining out. I usually prefer to bake or steam the sweets for weekly lo-cal eating, but this is a very tasty occasional treat. As such I've been known to add roasted garlic and just a touch of honey when serving... Enjoy!

(Adapted from the Oct./Nov. 2010 issue of Fine Cooking)

2 sweet potatoes
extra virgin olive oil
kosher salt
fresh sage
butter (about 2 TBS)
splash of orange juice

Peel the sweet potatoes and cut into bite-sized cubes. Toss with olive oil and salt. Roast in a 400 degree oven until tender.
Meanwhile, cook fresh sage and a pinch of salt in melted butter until butter browns.
Add a splash of orange juice (or a squeeze of lemon, if you have one) and toss with the potatoes.

7 More Tips to Get the Most Out of Your Workouts

2011-04-05T11:27:00.000-07:00

In the previous post I offered some tips to help you get the most out of your workouts. The more you do to support your workouts, the more effective they'll be and the better the results.

You can check out that post here before reading on.

1. Use your body as your machine. Those workout machines at the gym may help to grow your muscles but they don't necessarily encourage "smart" muscles that function well outside of the gym environment. Body weight exercises can help your muscles learn how to work together in the most efficient manner so that you not only look good, you move and feel better as well. Exercises like pullups, pushups, burpees and lunges can be done most anywhere, require minimal space, don't need outside resistance and encourage bone density, which decreases the risk of osteoporosis. They're also great for getting a total body workout in a short period of time.

2. Schedule according to your taste. While research has suggested morning exercise encourages fat loss and favors the evening hours for optimal performance, the truly perfect time to workout is actually whenever you'll do it. For most people it's enough of a challenge just to make time each week to workout. No need to struggle to get up before the sun comes up if you're not a morning person, or miss your evening sessions because you continually get caught up at work. It's far more important to exercise consistently, so choose times that fit into your schedule.

3. Add a soundtrack. Most of our favorite movies and TV shows add music for a reason. It helps to set the mood and tone for what we're experiencing. You can enhance your own workout experience by doing the same. Research has shown that listening to music while you workout can help you to go harder, feel stronger and last longer. When I was a group exercise instructor I use music to create an atmosphere for success for the class using music; motivational music in the beginning, perhaps, driving music when the intensity got hard and soothing music during the recovery period at the end. Find music that you like and that makes you feel inspired and match it to your workouts to encourage your own atmosphere of success.

4. Be consistent. The effects of each workout are cumulative. You could have the best workout program in the world but you'll never experience the results you want if you don't do it regularly. For optimal results, strive to do cardiovascular exercise 3-6 times each week and resistance training for each body part twice per week.

5. Breathe. It may seem like a no brainer, but you'd be surprised how many people don't know how to breathe properly. Try this now: take a deep breath. Did you effectually "sniff" the air, or did you correctly draw air in slowly for 4-8 counts? During strenuous exercise, many people tend to hold their breath (during resistance training) or pant uncontrollably (during cardio). To function most efficiently, however, muscles require oxygen, so it's important to monitor your breathing throughout your workout. Strive to take full breaths periodically during cardio sessions and exhale during the toughest part of the exertion when weight training.

6. Eat a small snack about an hour before your workout. Proper fueling will help give you the energy you need to perform fully during the session. It'll also help ensure that your stomach is not too full, lessening the chance of cramping. Click here to view snack ideas.

7. Recovery. Exercise temporarily stresses the body causing it to remodel itself to be better in the future. It's during this time that you actually gain strength and ability. For best results, help your body recover well by getting at least 7 hours of sleep, drinking 8 cups of water, and eating at regular intervals. Body work, such as self myofascial release and massage, as well as stretching are also very beneficial.

6 Tips to Get the Most Out of Your Workouts

2011-04-01T10:10:00.000-07:00

Your time and energy are valuable. Setting aside some of that time and energy each week to get your workouts is an investment in your health and well being, and thus your life, so how can you get the most out of each one?

This great question is frequently asked by our Wildfire Fitness community members, so we thought we'd share some tips to help you succeed:

1. Increase your intensity. If you're a new exerciser or nursing an injury, it's ok to take it slow and easy to give your body a chance to adjust to exercise stressors. That usually means staying at a level where you can carry on a conversation while you're moving. If you're otherwise healthy, have been at it for a while and are still not seeing results, however, it's probably time to shake up the program and raise the intensity. That means moving in and out of moments where you are a bit out of breath. On a scale of 0 to 10 (with zero being getting out of bed and ten being running up several flights of stairs at full steam), you'd have moments where you hit an 8 or 9. Keep those moments short, though. Twenty to forty-five seconds is usually sufficient depending on the activity and the workout protocol.

2. Don't train longer than an hour. As a trainer, many of you know that when I send out a workout program I'm sure to ask how long it took to complete. Unless you're an competitive athlete or training for an endurance sport, there's generally no need for the average person to exercise longer than an hour at a time. Research has shown that extended workouts can increase the risk of injury due to fatigue, plus there's little added benefit. Instead, strive to get a bigger bang for your buck in a shorter period of time by increasing the overall intensity, as mentioned before. You can do interval training (e.g. 45 seconds work:15 seconds rest), add cardio elements like jumping jacks and burpees to your circuit training, or simply shorten your rest periods during resistance training (be sure to decrease the weight accordingly).

3. Hydrate. You've heard this one time and time again, but I can't stress enough the importance of drinking water! Your body is composed primarily of water. Your metabolic system requires water to function optimally and efficiently. Every time you workout, your body is taken out of it's desired homeostasis and put into a state of temporary chaos. While this is desired in order to get the training response (firmer/bigger muscles, stronger cardiovascular system, fat metabolism, etc), you must help your body prepare, perform and recover properly. So, don't just drink water during your workouts, hydrate throughout the day. Generally the recommended amount is 6-8 cups, but for optimal performance you can opt for as much as half your body weight in ounces.

4. Eat complex carbs and protein at every meal. While gastrointestinal issues may make this undesirable for a few people, many people find this to be an efficient way to make sure that their body has what it needs at the right time. Protein choices include: fish, poultry, legumes, nuts, dairy and quinoa.* Complex carb choices include fruit, vegetables, sweet potatoes and whole grains such as wheatberries, brown rice, barley and steel cut oats. Also keep in mind that the optimal time for protein intake after a workout is within 30 minutes and the optimal intake time for carbs after a workout is within 2 hours. As an added tip, be sure to eat regularly; don't skip meals!

5. Lift heavier weights. Now, here's a word of caution. You should never, ever sacrifice form and safety for more weight or advanced moves. If you're new to exercise or have poor form, back off on the weight until you've correctly mastered your exercise performance. If, however, you're experienced and injury-free, have been doing the same exercises, the same number of reps, in the same order for months or years... if this describes you, it may be time for a change. Do progress gradually and decrease the number of reps as necessary, but work on stepping it up. If you're unsure of anything, ask a fitness professional for help.

6. Avoid long, boring cardio sessions. Generally, there's no reason to plod along on the treadmill at one speed for extended periods of times, unless you're doing it as part of a periodic (and progressive) endurance program. Instead, add variety by doing hills, climbing stairs, adding plyometrics (fancy word for jumping) and varying the speed during your workouts. As mentioned before, you can also mix it up by pairing your resistance training with your cardio for heart pumping circuits and interval training. Again, be sure to adjust the weights and reps accordingly.

Do you have a question you'd like to see answered here? Just ask! We love answering questions. Contact us.

*Yes, technically quinoa is commonly considered a grain and thus a carb, but it also supplies all 9 amino acids (8 essential for adults but babies also require Histidine) so you can use it to get your protein as well! Read more on quinoa...

How much sugar in a can of cola?

2011-03-03T07:00:00.000-08:00

Do You Drink 93 Sugar Packets a Day?

2011-03-02T07:00:00.000-08:00

Eat for the body you want.

2011-03-01T17:40:00.000-08:00

March is National Nutrition Month, a perfect time to check in with your eating habits.

Consider this: If you are what you eat, what do your daily eating habits say about you? Does your eating reflect the body you say you want to have? Are you trying to be "fatty, processed or junk food"? Or would you rather be "clean and lean"?

I'm assuming clean and lean is your answer!
So, how do you do that?

The theme for the month, as determined by the American Dietetic Association, is "Eat Right with Color." The goal is to fill you daily diet with nutrient-rich, clean (as in as unprocessed as possible) foods from the colors of the rainbow and beyond. If the food comes in a box or package, check the label for "normal" sounding ingredients, with few syllables (like those on our list below). Some to avoid include hydrogenated/partially hydrogenated oil, monosodium glutamate, high fructose corn syrup, sodium/calcium caseinate, sodium nitrite, butylated hydroxyanisole (say that three times fast, or just look for BHA), butylated hydrozyttoluene (BHT) and potassium bromate.

Here are some great ingredient ideas that can help you eat for the body you desire. You'll find a link with some great recipe ideas below as well:

Red: Tomatoes, apples, peppers, strawberries, raspberries, watermelon, salmon, red beans
Orange: Peppers, carrots, oranges, cheese, sweet potatoes
Yellow: Peppers, bananas, lemons, peaches, nectarines
Green: Broccoli, green beans, kale, lettuce, avocados, zucchini, parsley, cilantro, brussel sprouts, peas, kiwi
Blue/Purple: Blueberries, grapes, plums, eggplant, red cabbage, cherries
White: Cauliflower, eggs, yogurt, milk, white beans, poultry, fish, mushrooms, potatoes, tofu, feta
Brown: Whole grain bread, whole grain pasta, oatmeal, nuts, brown rice, meat, mushrooms

Click this link for Superfast 20-Minute Recipes from Cooking Light.

Quest to be the best

2011-02-28T12:51:00.000-08:00

"Doing the best at this moment puts you in the best place for the next moment" ~ Oprah

I recently returned from IDEA Personal Trainer Institute in Alexandria, Virginia a few days ago. While traveling across the country wasn't much fun, the time, energy and moolah were well worth it to help get the creative juices flowing. And, as a fitness professional, regularly sharing in the exchange of cutting edge information with researchers and fellow fitness experts helps in the perfecting of the craft so that we can offer the best possible training and programming.

Among the most interesting lectures I attended was one given by one of my favorite presenters, researcher Len Kravitz, Ph.D. His presentation reviewed the latest research on calorie burning and the metabolism. According to accumulated research, people who lost >10% of initial body weight in 24 months are doing 275 minutes of physical activity per week. This means 275 is the magic number for losing weight! Keep in mind, this is actual workout time and does not include warm up time.

Dr. Kravitz also discussed NEAT, or non-exercise activity thermogenesis, a fancy term for spontaneous physical activity that accumulates as a part of your normal daily routine. It's one of the ideas behind the recommendations to take the stairs whenever possible and to park further away from store entrances when shopping. Basically, you can accumulate health-promoting activity time by moving more during the day and sitting less.

According to a NEAT study conducted by Mayo Clinic endocrinologist, James Levine and colleagues, lean people spend a daily average of 150 fewer minutes sitting than obese individuals do. In terms of weight management, these findings have tremendous implications when you consider that ALL human movement REQUIRES the usage of calories. Whether you're exercising, doing household chores, running errands, or tapping your foot, every time your muscles flex, your caloric needs are that much higher than if you remained still and sedentary.

Keep in mind that while good for general health, less than 150 minutes per week has very little effect where it comes to weight loss. It's good for general cardiovascular health as well as weight management (maintenance once the desired weight has been reached), but more active time per week is necessary for weight loss.

Live. Learn. Move. Thrive!

Life's Simple Seven can help keep you from having a broken heart.

2011-02-07T13:23:00.001-08:00

February is a month dedicated to showing love for your loved ones, but it's also a time to focus on loving your heart. Heart disease is the number one killer in the United States. Since 1963 Congress has required the president to proclaim February "American Heart Month" to bring awareness to heart disease and to highlight information every American should know to be in better health.

"Nearly everyone can find something to improve in terms of his or her heart health, says Dr. Ralph Sacco, president of the AHA and chairman of neurology at the University of Miami.

"When you ask Americans if they are in good health, about 35% say yes," Sacco says. But, according to the AHA study, "less than 1% meet all seven of our criteria."

Take some time this month to assess your heart's health and to find ways make improvements to any weak areas. The following list, called Life's Simple Seven, was recently compiled by the AHA to help us quickly and easily identify important cardiovascular risk factors:

1. Get Active. As little as 30 minutes per day can significantly lower your risk of heart disease. The AHA suggests at least 150 minutes per week of moderate exercise or 75 minutes per week of vigorous exercise. Of course, some combination of both moderate and vigorous exercise is also acceptable. Keep in mind that on days when time is an issue, you could break up your workouts into smaller time intervals as well. Research has shown, for instance, that three 10 minute exercise workouts can have the same benefits on your health as one 30 minute session.

2. Eat Better. While there may seem to be many different and often conflicting reports on what to eat and how much, in general unprocessed, natural, nutrient-rich foods are best. The new USDA nutritional guidelines (released last month) include the following suggestions:

• Enjoy your food, but eat less.
• Avoid oversized portions.
• Make half your plate fruits and vegetables.
• Switch to fat-free or low-fat (1%) milk.
• Compare sodium in foods like soup, bread, and frozen meals – and choose the foods with lower numbers.
• Drink water instead of sugary drinks.

3. Don't smoke. Even with the vast amount of information showing the dangers of tobacco, many people still haven't kicked this health-harming habit. Among other things, smoking increases the risk of heart disease and clot formation, while decreasing the HDL, or "good", cholesterol. The best thing to do is to quit and avoid second-hand smoke whenever possible.

4. Lose Weight. While people often think of reducing the number on the scale for vanity's sake, carrying too much fat in general is not good for your health. Moreover, fat carried at your waistline is particularly dangerous because it's in and around your internal organs, and it increases your risk for high blood pressure and heart disease, as well as high cholesterol and diabetes.

5. Know Your Numbers. The following three measures have been identified by the AHA as important risk indicators for heart disease.

• Blood pressure. Of the one in three adults that have high blood pressure, 21% don’t know that they have it. Your blood pressure should be maintained below 120/80 millimeters of mercury. Pay particular attention to the first number (systolic blood pressure) as it indicates the amount of pressure placed on your arteries when your heart beats (as opposed to the bottom number, or diastolic blood pressure, when the heart is at rest).

• Blood cholesterol. Your total cholesterol should be below 200 milligrams per deciliter of blood. This includes the 75% which your body produces, along with the 25% that comes from the food you eat. Consult with your doctor to see if you are able to moderate your cholesterol levels naturally by eating foods low in cholesterol and saturated fat and free of trans fat, maintaining a healthy weight, and stay physically active.

• Blood glucose. Though controllable, adults with diabetes are two to four times more likely to have heart disease or a stroke than adults without diabetes. Fasting blood glucose should be below 100mg/dL of blood. Learn more...

As a Wildfire Fitness community member, you don't have to be a part of the "norm" of bad health. Make this YOUR year to do more to care for your body and live a better life.

Look Good and Get a Body That Works.

Sources: "A Closer Look: the new guidelines for heart health"
AHA: "Life's Simple Seven", Dietary Guidelines for Americans

35 Tips for a Healthier Year

2011-01-20T11:02:00.000-08:00

"Mighty things from small beginnings grow."
~ John Dryden

Now that the New Year's resolution hoopla has started to level off, it's time to get to down to business developing practical habits and viable strategies to make your healthy 2011 goals a reality.

Getting in better shape and advancing your level of well being doesn't have to be a big production, however. Since the aim is to create a healthier lifestyle leading to positive results that last a lifetime, there are many "small" things you can do that can add up to big results. Some of ideas are listed below. Just pick a couple you aren't doing and focus in on them. You can always add more later, but the most important thing is to begin. DO something.

Start today!

1. Move 30 mins each day.
2. Eat fruit AND vegetables EVERY day.
3. Simplify your schedule. Why are you so busy? What matters MOST to you? Does everything on your schedule truly have to be done by you? What can you delegate?
4. Go to sleep!
5. De-stress daily/weekly.
6. Do something nice for someone else (community service).
7. Smile!
8. Floss your teeth EVERY day.
9. Drink six to ten 8-ounce cups of water daily.
10. Use a foam roller for myofascial release.
11. Stretch daily. Not only can this help improve mobility, relieve pain and relieve stress, it also can reverse arterial stiffness, which can reduce the risk of cardiovascular disease.
12. Create a budget.
13. Plan a vacation.
14. Run a race.
15. Do something unusual.
16. Learn a new hobby/skill
17. Read a book.
18. Drink green tea.
19. Schedule your yearly check ups.
20. Wash your hands often. This can help ward of colds and flu. Remember to keep your hands off your face while at the gym as well.
21. Create a sanctuary in your bedroom.
22. Leave your desk regularly (stand up).
23. Eat with the seasons.
24. Avoid pesticides, preservatives and artificial additives.
25. Select a progress garment like jeans, bathing suit or shorts to help track body fat loss.
26. Take your picture. Another progress tracker, this can help you to better see the progress you're making.
27. Resolve toxic/problem relationships/situations. Say you're sorry, forgive or walk away. Bottom line find a pathway to peace and move on.
28. Create and use daily power habits. Choose up to 10 daily actions that you can do that will keep you focused, motivated and moving towards your goals.
29. Monitor your self-talk. Manage and eliminate negative, non-productive thinking.
30. Take a multivitamin.
31. Cut sodas from your daily diet.
32. Share your goals with your support system.
33. Create a food and exercise log. Studies have shown that people are more successful with their goals to change these habits when they write it down. Use a notebook or track it on-line for free.
34. Eat breakfast.
35. Schedule your workouts and guard that time.

To your fitness success!

3 Fitness Goal Setting Blunders to Avoid, Part 1

2011-01-04T14:27:00.000-08:00

Year after year many people fail to succeed at reaching their fitness goals and desires.

Avoid these common pitfalls and make it an extraordinary 2011!

1. Failing to dream big.
Why do we settle for mediocrity? Maybe it's because we've heard it somewhere that our true dreams are unrealistic. As a result, we then limit ourselves with more "down-to-earth" aspirations, leading to a lack of lasting excitement since it doesn't connect with our true "deep down" passion.

If someone's true desire is to lose 100 pounds, for instance, then settling on a goal of only 20 pounds may not be sexy enough to get him or her off the couch and ready for action. Instead, setting that larger goal, and then breaking it down into smaller progress markers for "digestibility" can better keep the fire stoked while presenting attainable deadlines along the way. After all, while success doesn't just happen, it is created one step at a time. That one hundred-pound weightloss goal broken down to a healthy 10 pounds per month means a goal deadline of 10 months, for example.

The Fix: Whatever the dream is, don't settle. Go for what you truly want!
Power Quote: "Go confidently in the direction of your dreams. Live the life you've imagined." ~ Henry David Thoreau

2. Not creating a plan for your success.
Imagine deciding to try the famously good paella at El Rall in Valencia. You wouldn't simply get in your car and start driving without at least finding out answers to some basic questions, would you? How do you get there? What do you need? How long will it take to get there? Where is it? While most people wouldn't dream of leaving without planning this trip out, each year people embark on a fitness/weight loss journey without much, if any, thought on what they truly want and how they're going to get it. Instead, they jump on something haphazardly and feel disappointed when it doesn't work as well for them as it did on for the TV spokesperson. Know thy self! Do a little research. Find out what's required to get the body/healthy lifestyle you want. Think about what you think is fun: flying solo, group workouts, in the gym, outside? Identify potential obstacles and figure out how to overcome them. If you need help knowing what to do, ask questions.

The Fix: Your journey is unique and many hurdles can be anticipated. Don't wait for foreseeable problems to arise. Take the offensive!
Power Quote: "Obstacles are those frightful things you see when you take your eyes off your goal." ~ Henry Ford

3. Failing to discover the true source of your passion.
This goes hand in hand with the 2nd point above. Whether you realize it or not, you live according to your passion and what you value most. For instance, one reason you make it to work each day is likely because you value your paycheck more than anything else you could be doing. For many people, a low level of success reaching their goals is because regardless of what they say, they are not truly ready to do "whatever it takes". If the individual from our 100 pound example knowingly continues to eat improperly and exercise sporadically, it's unlikely that he or she will find his or herself 100 pounds lighter at the end of the 10 months. Though unhappy about that fact, the passion and fire for change simply isn't there to truly change and adopt the healthier habits that would lead to success.

The Fix: Don't just go with what easily rolls off your tongue ("lose weight, "get fit", "eat better". Be specific and figure out what you REALLY want in relation to what you will REALLY do.
Power Quote: "When your heart is in your dreams, no request is too extreme." ~ Jiminy Cricket

Live Your Goals!

Ready. Aim... Aim... Aim...

2011-01-01T12:10:00.000-08:00

Imagine watching Michael Jordan running for the basket during his first winning championship game, faking a throw then jumping for what should be one of many famous dunks...
...and then dropping to the ground frozen in place as he continues to eye and aim for the basket.

Imagine seeing Lance Armstrong peddling ferociously towards the finish line of what would have been his first Tour de France win...
...and then stopping suddenly to fiddle with his bike or talk to spectators as all the other competitors peddle past to the finish.

Imagine Venus Williams running to the ball on the court of what should be her first winning Wimbleton championship match...
...and then allowing the ball to whiz by as she stands frozen with the racket aimed and cocked.

What if Oprah hadn't dropped her last name and hosted her first television talk show?

What if Bill Gates and Paul Allen had only pondered talking to computer manufacturers about their MS-DOS ideas?

What if Warren Buffet only thought about making his first investment and never took any action?

Those who are famous and applauded are those who take action instead of forever waiting and forever contemplating their ideas and notions. Don't get me wrong, I believe in a well thought out plan. As the saying goes, those who fail to plan, plan to fail. Contemplation and thought are highly necessary as they give rise to action. The problem is, many people remain in that state for far too long, or perhaps forever.

Take some time to plan and aim for your success in this New Year. Dream and dream BIG! Plan and strategize. What do you really want? What are you truly passionate about? What's on your life's "Bucket List"? Write it down. Figure out how you will overcome potential obstacles and barriers. Tell people about what you want to do...

Then TAKE ACTION!
Do the first thing, then the next. DO each thing and TAKE each step.

After all, even if your goal is equivalent to climbing a mountain, by taking each step, one by one, and focusing on your target, you will eventually find yourself at the top!

“Never measure the height of a mountain until you have reached the top. Then you will see how low it was.”
~ D. Hammarskjold

Don't let 2011 be just another year of resolutions lost.
Live your goals!

Cinnamon: More Than Just a Holiday Treat

2010-12-09T11:03:00.000-08:00

With its unmistakable aroma, cinnamon is considered to be one of the consummate spices of the holiday season. It’s one of the oldest known spices, traditionally used for centuries in many cultures for its medicinal qualities. Cinnamon was once so highly prized, wars were fought over it and it was used as currency! Fortunately, these days you can enjoy the benefits of cinnamon with as little effort as a trip to the grocery store.

Below are just some of the wonderful health benefits:

1. Great source of manganese, fiber, iron, and calcium.

2. Just ½ teaspoon of cinnamon per day can lower LDL cholesterol.

3. Reduces the proliferation of leukemia and lymphoma cancer cells.

4. An anti-clotting effect on the blood.

5. Combined with 1 tablespoon of honey, ½ teaspoon of cinnamon every morning before breakfast has been shown to significantly relieve arthritis pain.

6. Acts as a natural food preservative, inhibiting bacterial growth and food spoilage.

7. Smelling cinnamon has been shown to boost cognitive function and memory.

8. Has the ability to control blood sugar, making it particularly helpful for those with Type 2 diabetes.

9. Good mouth freshener, removing bad breath.

10. Very effective for indigestion, nausea, vomiting, upset stomach, diarrhea and flatulence.

Enjoying this spice can be as simple as adding it to your morning oatmeal or evening hot apple cider. You can also sprinkle it in your tea, coffee or fruit. While we often think of it paired with sweet confections, it's addition to savory dishes can add a wonderful new dimension. Try the dish below and let us know what you think.

Chicken Biriyani Spiced with Saigon Cinnamon

Ingredients:
1 cup basmati rice
3 tbsp. canola oil
2 tsp. whole coriander
3 chiles de arbol, crumbled by hand
1 1/2 tbsp. kosher salt
2 1/2 tsp. ground Saigon cinnamon
6 garlic cloves, finely chopped
4 skinless, bone-in chicken thighs
4 skinless, bone-in chicken legs
1 large yellow onion, chopped
1 2" piece ginger, roughly chopped
1 jalapeno, stemmed, seeded and finely chopped
1⁄4 cup toasted sliced almonds, for garnish
Fried shallots, for garnish
Cilantro leaves, for garnish

Directions:
1. Heat the oven to 350 degrees. Put the rice in a small bowl and cover with water; let it soak for 20 minutes. Drain the rice and set it aside.

2. Heat the oil in a 4-qt. Dutch oven over medium-high heat. Add the coriander and chiles, and cook, stirring occasionally, until fragrant, 1-2 minutes. Add the salt, cinnamon, garlic, chicken, onion, ginger, and jalapeno, and cook, stirring frequently, until the onions soften, about 6 minutes.

3. Stir in the reserved rice and 1 1⁄4 cups water, and bring to a simmer. Cover pot and transfer to the oven; cook until rice is tender and chicken is cooked through, about 35 minutes. Transfer the pot to a rack and let it sit, covered, for 5 minutes. Uncover and fluff the rice with a fork. Transfer to a serving platter and garnish with almonds, fried shallots, and cilantro.

Enjoy!

Recipe source: www.saveur.com

"Say No to Holiday Weight Gain"

2010-12-06T16:56:00.000-08:00

It's no secret that people tend to gain weight during the holiday season.

Contrary to popular belief, however, some research has suggested that on average people only gain about 1-2 pounds. While this may not seem like much, the average adult yearly weight gain is 1-2 pounds, suggesting that most or all of the weight gained is gained during the holidays but is not lost in the subsequent months. To put this in perspective, a woman weighing 140 pounds at 25 years old who gains one pound per year will weigh 150 pounds at 35 years old, 160 pounds at 45 years, 170 pounds at 55 years and so forth just from her holiday indulgence. Do keep in mind that these figures will differ individually, of course, as personal genetics, bouts of inactivity and poor eating are factored in.

It's also important to keep in mind that the most noted study was conducted using a relatively small convenience sample of only 195 adults. There's no reason to believe that excessive holiday eating coupled with a lack of activity can't increase an individual's weight gain to far more than the reported 1-2 pounds during this season.

So, how can you avoid the potential pitfall?

Enjoy the season and create some fantastic memories, but develop a personal strategy that keeps you accountable and on track for your fitness goals.

Here are some simple strategies you can use that can also give you a head start for the New Year:

1. Revoke your license to pig out. Constantly telling yourself that it's the holidays every time you are tempted to eat that extra helping or add another treat to your meal will only leave you sorry come New Year's Day. And, as discussed, since most people don't lose those added pounds of holiday weight gain, every year only adds insult to injury. Perhaps the single most effective method of controlling your eating is to keep a food diary. Research has shown numerous times that people are more likely to control their eating if they write down their daily consumption.

2. Eat before you eat. Fill your stomach with a healthy soup or a filling low-cal salad before going to a dinner party or holiday buffet. If you wait and allow yourself to get too hungry before you get there, you may find yourself face down a bowl of chips and dip.

3. Get some shut eye. Studies have shown that a lack of sleep can cause weight gain. Not only does it affect hormone levels, it may also affect your judgment where comes to your food and fitness choices as your blood sugar begins to wane.

4. Steal away. Moments, that is. Just because you don't have time for your normal hour long workout doesn't mean you should skip exercise all together. Remember some exercise is better than NO exercise. For instance, research has shown that similar health benefits can be gained from three ten minute workouts spread throughout the day as one long 30 minute session.

5. Eat your fruits and veggies. Not only will you benefit from the vitamins, minerals, and lifesaving anti-oxidants, you'll also fill your stomach with a smaller caloric impact than more fattening foods.

6. Get rid of the evidence. Send leftover party treats home with guests and keep high calorie treats out of plain sight for PLANNED cheat days; better yet, don't buy it until the cheat day is at hand.

7. Eat SLOOWWLY. It can take an estimated 20 minutes for your brain to register that you are full. If you eat too fast you could overeat and ingested more calories than you need before you realize it. Take your time, savoring the meal as well as the priceless moments with friends and family.

8. Take a bath. Actually, it doesn't have to necessarily be a bath, but do something that makes you feel pampered. I like a bath with soothing bath salts, aromatherapy candles and a magazine or book I feel I "don't have time to read."

9. Bathe your insides, too. Sugar, salt, and alcohol can leave you feeling a bit parched. Drinking plenty of water can not only keep you hydrated, it can also curb your appetite to keep you from eating too much.

10. Get back on the horse. If you do overeat, get over it start again. Eat lighter on the next meal or the next day if you overate at dinner. Be sure to get your workout in, but don't punish yourself by overexerting. All you'll do is open the door to injury or being too sore the next day.

Live. Learn. Move. Thrive!

Body Fat Loss 101

2010-11-02T18:41:00.000-07:00

Body fat.

In my training experience, the top reason most people give as their reason for exercising and eating healthy is to manage and/or lose body fat. Being healthy and able-bodied is important, but most people want to look and feel good in their skin as well.

Unfortunately, there seems to be a huge amount of confusion as to the "how" of fat loss. Countless infomercials, diet pill ads, and workout crazes attest to this, as they all promise to have THE answer to the fat problem, yet leave many people feeling short changed and disappointed when they see little positive, lasting results.

So, what should YOU do?
What IS the best plan for successful weight management?

A study by Harvard's School of Public Health recently shed some light on these questions. Researchers randomly assigned 811 overweight adults to 4 different diet plans made up of some percentage combination of the three macronutrients (fat, protein, and carbohydrates), and then tracked their progress over 2 years. The diet plans included low fat/average protein; low fat/high protein; high fat/average protein; and high fat/high protein. The data was then pooled to compare high fat to low fat, high protein to low protein, and high carbohydrates to low carbohydrates.

While participants' eating varied according to their group placement, they all had two things in common: each person's calories were cut by 750 kcal per day and they added 90 minutes of moderate exercise per week. The findings showed that the greatest amount of weight loss, an average of 13 pounds, was seen by all groups 6 months into the study, and at the 2-year conclusion all participant groups maintained an average weight loss of 9 pounds.

And, what did researchers conclude?

* Regardless of the diet, increasing exercise while reducing calories produces weight loss results.*

The type of diet didn't matter. Now, it's true that eating foods that provide you with the micronutrients (e.g. vitamins, minerals, etc) your body needs for optimal health is important. It's also true that other factors such as lack of healthy stress management, lack of adequate sleep, endocrine disorders, and certain medications can make our "simple truth" a bit more complicated, but these are subjects for another day.

The foundation for healthy fat loss remains true:

1. Find physical activities that you like to do, and do them.
2. Practice portion control, eating a moderate amount of healthy, unprocessed food.
3. Drink more clean water, limiting or avoiding calorie-ridden beverages like soda and juice.

Move more. Eat less.
Pure and simple.

To your fitness success!

Reference
Frank M. Sacks, M.D., George A. Bray, M.D., et al. Comparison of weight-loss diets with different compositions of fat, protein, and carbohydrates. N Engl J Med 2009;360:859-73.

Green Mango Salad

2010-09-17T11:51:00.000-07:00

Made this last night and the family devoured it! Takes a little while to julienne the veggies, but so worth it. Perfect with a little shredded chicken if you need additional protein besides the nuts.

Enjoy!

Makes 4 servings

1 cup julienned green mango
1/4 cup julienned carrot
1/4 cup julienned jicama
1/4 cup julienned red pepper
2 tbsp Lemongrass Caramel Vinaigrette (recipe follow)
Juice of 1 lime
1/4 cup mint leaves
1/4 cup cilantro leaves
1/4 cup toasted chopped peanuts (optional)

Toss all the julienned vegetables with the vinaigrette and lime juice. Allow to macerate for up to a half hour. Just before serving, toss in the mint and cilantro. If you like, add the toasted peanuts at this point and toss well.

Lemongrass Caramel Vinaigrette

Makes about 1 cup

1 stalk lemongrass, tough top and bottom removed and discarded, thinly sliced
2 cloves garlic, peeled
2 nickel-sized slices ginger, unpeeled
1 shallot, coarsely chopped
1 tsp red pepper flakes
1/2 cup sugar
1/4 cup Thai fish sauce
Juice of 2 limes
1 1/2 tsp toasted sesame oil
About 1/2 cup canola oil

Place the lemongrass, garlic, and ginger in the workbowl of a food processor. Add the shallot, jalapeno, and pepper flakes, and process until the mixture is finely ground. Set aside.

Pour the sugar into a medium-sized heavy saucepan and set it over medium-high heat. Cook, stirring with a wooden spoon to break up any lumps, until the sugar melts and turns amber, about 5 minutes. Add the lemongrass mixture and cook for 1 minute, stirring constantly. (The mixture will seize up at first, but then smooth out.) Carefully add the fish sauce and simmer, stirring, for 30 seconds. Remove from the heat and let cool to room temperature. When cooled, whisk in the lime juice, sesame oil, and canola oil to taste. Use at once or refrigerate. covered, for up to 1 week.

Breakfast of Champions: APPLE-SCENTED BREAKFAST OATMEAL AND BUCKWHEAT

2010-08-19T12:19:00.000-07:00

Start your day right with this hearty recipe. Save time by cooking up a few day's worth of servings at a time.

Serves 4
Top this nutritious, hearty breakfast with fresh berries, dried fruit and nuts or flax seeds and then pour a bit of hemp or almond milk over the top. Only have frozen fruit on hand? Stir it into the pot during the last few minutes of cooking.

Ingredients
1 cup rolled oats
1/2 cup buckwheat groats
2 cups pure apple juice
2 cups water
1 cinnamon stick

Method
Put oats and groats into a medium pot and cook over medium heat, stirring often, until toasted and fragrant, 5 to 7 minutes. Meanwhile, put juice, water and cinnamon into a small pot and heat over medium heat until hot.

Carefully add hot juice mixture to oats and groats and return to the heat. Bring to a boil, reduce heat to medium low and simmer, stirring occasionally, until liquid is absorbed and oats and groats are tender, about 10 minutes. Remove and discard cinnamon, ladle into bowls and serve.

Nutrition
Per serving (about 10oz/283g-wt.): 210 calories (15 from fat), 2g total fat, 0g saturated fat, 0mg cholesterol, 10mg sodium, 43g total carbohydrate (4g dietary fiber, 15g sugar), 6g protein

Source: Whole Foods Market

Study: Social Eating

2010-07-06T12:59:00.000-07:00

Resolved To Lose Weight? Social Cues Encourage Overeating: University Of Toronto Study

ScienceDaily (2005-12-31) -- Socially informed perceptions of which foods are appropriate to eat, when they should be eaten and how much should be consumed have a greater impact on our food intake than feelings of hunger or fullness, says a University of Toronto review paper published in Physiology & Behavior.

Read more...

Get motivated and get fit this summer!

2010-06-01T14:04:00.000-07:00

Staying motivated is a must for developing habits that positively influence your health for a lifetime. Working out and getting in shape requires a consistency that might seem boring or tedious if you don't find ways to keep it fresh and fun for yourself. Finding new activities, sharing workouts with a friend, and changing your scenery, however, are great ways to keep your interest, as well as your motivation, high. Another great tool is signing up for a special event, such as a race or competition.

Top benefits of participating in these special event include:

- Increased focus on your goal. Especially on days when you want to blow off a workout or blow up your diet.

- Better periodization. Strategically building upon each workout offers efficiency and maximum results instead of aimlessly plodding on the treadmill for hours with little physical change. Research what your doing on-line or contact us for help.

- Direction for your workouts, eating habits, and other health-related choices. Knowing that everything you do, including your sleep habits and stress management, will either bring you closer to or further away from your goals can help you to seek wiser options.

- A built-in cheering squad and team of "grand inquisitors". Shining a light on what you're doing can make it tougher to give up or to cheat. Tell people what you're doing and they WILL ask you about your progress. Accountability rules!

- Monetary incentive. Poor economy or not, no one wants to waste hard earned cash! In many cases, there are no refunds at all or after a certain date. Not showing up or performing below your personal best is not an option.

- Hard-earned, well deserved bragging rights. Accomplishment offers a great motivational self-esteem boost. That "I did it!" factor, coupled with kudos and high-fives, just plain feels GREAT!

So, get out there and find something to do. We have a number of people in the WFF community who have done just that. To name a few:

Frances L., Blue Lake Triathlon
Anna-Marie M., Team-in-Training Triathlon
Julie B., Nike Women's Half Marathon
Monique H., Disney Land Half Marathon

We're excited for you, ladies, and know you'll be awesome! Stay focused and train hard. You CAN do it!

If your name wasn't on the list, let us know what you're up to. Get your kudos and high-fives!

To your fitness success!

Do you really need more protein?

2010-03-26T18:01:00.000-07:00

While second only to water in importance, the need for protein for the average American diet seems to be generally overstated these days. In some circles even, the belief that we are some how protein deficient is near epidemic. Whether new exercisers, dieters, or weekend warriors, many are chugging protein shakes and bars and increasing their meat intake thinking that somehow they need more than they're already getting.

In reality, most people consume a more than adequate amount, with 15% or more of their calories coming from a protein source. Keep in mind that these sources include meat, poultry, fish, legumes, soy product, and nuts; all of which are staples in the average American diet. There are also varying amounts of protein in our grain products and in plant based foods such as soy and legumes. When added up, most of us are getting plenty of the protein what we need.

What Is Protein:
In the body, protein is broken down into its smaller components called amino acids. Of the 20 amino acids your body needs, 9 are considered to be essential because your body can't synthesize them so they need to be eaten. High quality proteins are those that contain all of the essential proteins and include meat, poultry, fish, eggs, and dairy products. Low quality proteins do not contain a balanced amount of essential proteins and must be eaten in together or within the same day to get the proper balance. Sources include nuts, seeds, and legumes (e.g. bean, lentils, split peas). Keep in mind that many fruits and vegetables also have varying proportions of amino acids and thus contribute to the overall amount of amino acids eaten.

What Does It Do:
Essential functions of protein in the body include:

1. Important component of every cell of your body
2. Repair and maintenance of body tissues (main purpose)
3. Blood clotting
4. Creation and maintenance of healthy muscle, skin, hair, eyes
5. Energy source (body prefers carbohydrates, however)

How Much Do You Need:
The FAO/WHO (World Health Organization) recommended daily protein intake is 0.75g of protein per kg of lean body weight,
or 45g for an average 60kg (133 pound) healthy adult female, and 56g for an average 75kg (167 pound) male. The average American eats about 79g per day, well over the recommended amount.

Calculate Your Protein Requirement:
To figure out your body's daily protein needs, follow this simple formula:

Divide your weight in pounds by 2.2 (to find your weight in kilograms).
For example, if you weigh 150 pounds, then 150/2.2 = 68.2 kg.

Next, multiply this calculated number (weight in kg) by 0.8 (to get the number of grams of protein you need daily).
For example 68.2 x 0.75g = 51.2 g.

You would need about 51.2 grams of protein per day.

Before changing your daily protein intake, track how much you currently eat and then adjust only as necessary. Most people eat more than the amount necessary.

More on protein from WebMD.

Carbs: To eat them or not to eat them? Part 2

2010-03-09T18:29:00.000-08:00

From "Nutrition 101: Starting from the beginning", you learned that there are ONLY three macronutrients:
protein,
carbohydrates,
and fat.
Without exception, all foods are made up of one or all of these substances.

Numerous clients have at various times, however, triumphantly proclaimed that they are "eating NO carbs" in their diets. Upon further discussion, however, it is quickly discovered that they have a limited understanding of what carbohydrates actually are and how to correctly include them in their diets. Bread and pasta, for instance, are considered carbs. Fruit and vegetables are ALSO considered carbs. If a person were to truly eat a "no-carb" diet they would, in fact, only include meat and butter, or some equivalent. Nothing else. Fortunately, most people don't eat that way so let's explore what carbs really are.

Carbohydrates are the main source of blood glucose, a type of simple sugar. Blood glucose is the ONLY source of energy for the brain and red blood cells. In regards to food, simple carbohydrates are also known as simple sugars. Foods containing simple carbohydrates are often sweet tasting, such as cookies, fruit, sugar, honey, candy, cake, etc or look white - think white rice, white flour, white sugar and corn products. Simple carbs are already very close to the digested form, so they pass into your bloodstream almost immediately. The problem is, however, simple carb foods are often calorie-dense, nutrient-poor, and easily overeaten since they tend to also lack dietary fiber. Dietary fiber, or roughage, is a type carbohydrate that your body is unable to digest. It helps you feel fuller longer and helps your body remove waste.

Complex carbohydrates are found in whole grains, vegetables, and legumes. Even though both simple and complex carbs provide needed glucose, the complex carbohydrates provide several nutritional advantages, such as additional vitamins, minerals, and fiber needed for good health and performance. The body also breaks them down more slowly, and they tend to add to the feeling of fullness without additional calories. Keep in mind, though, that during digestion, complex carbohydrates are broken down into simple sugars. All sugars look and act alike in the human body, regardless of their source. They are the body's main source of energy. While most vegetables can be eaten in unlimited quantities, grains should be eaten in moderation.

QUICK RECAP:
Healthier carbs/eat often: fruit, vegetables, legumes, and whole grains
Less healthy carbs/limit or omit: processed, white rice, white sugar, and white flour

To your fitness success!

Carbs: To eat them or not to eat them? Part 1

2010-03-08T16:59:00.000-08:00

Carbohydrates, or "carbs", have gotten a bad rap lately. News reports, magazine articles, fad diets, and so-called experts alike have joined the band wagon to vilify this diverse, and very necessary macronutrient.

Carbs are, in fact, an extremely and very vital component of a healthy diet, and thus a healthy body.

Benefits of include:

* your main source of fuel for all activity and exercise.
* readily available energy source for your body.
* energy source for all your tissues and cells.
* proper function on your central nervous system, including your brain, heart, kidneys, and muscles.
* energy storage in the liver and muscles.
* vital component of proper waste elimination and intestinal health.

The goal isn't to eat remove carbohydrates from your diet. The goal is to limit, or omit less healthy, nutrient-poor carb choices, while mindfully adding nutrient-rich, fiber filled choices to your daily diet.

Tomorrow: Part 2, Simple vs complex carbohydrates.

How many calories should you eat?

2010-03-05T11:57:00.000-08:00

That's a loaded question!

There are many factors that determine your caloric need including your age, height, gender, weight, amount of lean body mass (muscle), and activity level. Fortunately there are formulas that can help you figure out how much you should be eating daily to manage a healthy weight. In one way or another, they drive the more reputable calorie calculators you'll find online. While not as accurate as direct testing, the formulas can be used to quickly and conveniently guide you to the number of calories that best suit your needs. Keep in mind that it's important to know which formula is being used, as well as how the formula works, so that you understand the answer you're given.

In 1918, two biochemists, J. Arthur Harris and Francis G. Benedict published a research paper entitled, "A Biometric Study of Human Basal Metabolism". From the results of this research, Harris and Benedict developed a revolutionary formula that has been used for decades to help determine the caloric need of individuals especially when physical assessment is not possible. Your Basal Metabolic Rate (BMR) is a measure of the amount of calories your body uses (burns) each day for all autonomic functions such as circulation, breathing, and digestion. Once you have calculated that number, use the activity multiplier to determine your final figure.

Calculate it manually:

English BMR Formula
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

Metric BMR Formula
Women: BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) - ( 6.8 x age in years )

Or use a calculator.

Next, use the activity multiplier to calculate your Total Daily Energy Expenditure (TDEE):

* If you are sedentary: BMR x 1.2
* If you are lightly active: BMR x 1.375
* If you are moderately active (you exercise most days of the week): BMR x 1.55
* If you are very active (you exercise intensely on a daily basis or for prolonged periods): BMR x 1.725
* If you are extra active (you do hard labor or are in athletic training): BMR x 1.9

To lose weight, you need to create a deficit of 500 - 1000 daily calories. Optimally, this should be done with a combination of diet and exercise. You might also try inserting your target weight into the formula and using that figure for your daily intake. Do keep in mind that you may need to adjust the number as your muscle mass and intensity of exercise increases.

To your fitness success!

Nutrition: basic guidelines

2010-03-03T21:45:00.000-08:00

Yesterday we talked about the three macronutrients.
Remember what they are?

Yes, carbohydrate, protein, and fat.

Here are basic nutritional guidelines for these nutrients based on a reference 2,000-calorie diet. This reference number is used in many publications for consistency with the Nutrition Facts Panel found on packaged foods and elsewhere. Do keep in mind that your actual caloric need may vary depending on the amount of activity you participate in, your health and medical needs, as well as your overall size and metabolism. For more information, visit the USDA's mypyramid.gov.

Daily consumption for a 2,000 calorie diet:

Carbohydrates
* Approximately 60% of total calories
* 2 cups fruit
* 2.5 cups vegetables
* 6-7 servings grains (at least half of grains eaten should be whole grains, the remainder fortified or enriched products)

Protein
* Approximately 30% of total calories
* 5.5 ounces lean meat, nuts, and legumes

Fat
* Approximately 10% of total calories
* Most sources should come from polyunsaturated or monounsaturated fats such as fish, nuts, and vegetable oils.
* Limit or omit trans-fats and saturated fats and/or oils such as lard and hydrogenated/partially-hydrogenated oil.

Nutritional information based on guidelines from the United States Department of Agriculture (USDA 2005), the American Dietetic Association, and the American Heart Association.

Nutrition 101: starting from the beginning

2010-03-02T03:00:00.000-08:00

Everyday it seems is new research released, magazine articles published, and news reports aired detailing the latest in nutrition. Countless books on the topic are sold and a quick internet search will bring up millions of websites. With all that "info" available, it's easy to understand why for some this one of the most confusing health topics.

That being said, we'll strive to keep things as simple as possible. Let's start your nutrition "basic training" with an overview from the beginning.

There are two classes of nutrients: micronutrients (ie vitamins, minerals, and other substances) and macronutrients. There are three categories of macronutrients: carbohydrates, protein, and fats. Every food you eat is made up of one or more of these nutrients.

Carbohydrate - 4 calories/gram
* Healthy Food Sources: grains, vegetables, fruit, and legumes
* Primary Role: bodies preferred fuel source
* Recommended amount: ~60% of energy intake (calories)

Protein - 4 calories/gram
* Healthy Food Sources: lean meat, poultry, fish, low/non-fat dairy, eggs, tofu/tempeh, nuts
* Primary Role: growing, repairing, replacing tissue
* Recommended amount: ~10% of energy intake (calories)

Fat - 9 calories/gram
* Healthy Food Sources: olive/canola/flaxseed oil, low fat mayo and salad dressings, butter
* Primary Role: brain function, insulation, fat-soluble vitamin absorption
* Recommended amount: ~30% of energy intake (calories)

Tomorrow: Dietary guidelines

Be sure to leave your questions or comments below.
To your fitness success!

March: thirty-one days of healthy eating

2010-03-01T03:00:00.000-08:00

March is National Nutrition Month sponsored by the American Dietetic Association (ADA). The theme for this year's campaign is "Nutrition From the Ground Up", with the idea of returning to the basics of healthy, nutritious eating. This includes choosing more fruits, vegetables, whole grains, nuts and beans. According to their website, the campaign focuses attention on the importance of making informed food choices and developing sound eating and physical activity habits.

In support of this campaign, Wildfire Fitness is posting healthy nutrition and eating tips all month long. Check back often, or better yet, follow the blog using the icon at the bottom right or join our Fan Page on Facebook.

Take the Challenge
It's said that it takes 21 days to form a habit. You get 31 days to make sure they stick! Instead of simply reading the tips, why not take things a step further and have a little fun along the way. Breathe new life into your healthy goals for the year with our Healthy Eating Challenge. Choose one goal for the month and focus on doing it every day for the next thirty-one days. By the end of the month you can be well on your way to adopting the habit for a lifetime. Moreover, committing to one aspect of healthy living can spill over and help you adopt other great habits as well.

Some ideas:
* drink 8 eight-ounce cups of water daily
* eat at least one serving of green veggies every day
* eat fruits and vegetables from every color of the rainbow daily
* limit the amount of fried food eaten (be specific)
* limit or omit soda or coffee (be specific)
* add more organic foods to your diet
* cut your sugar intake (be specific)
* limit or omit junk food (be specific)

Be Accountable!
Share your Healthy Eating Challenge goal for the month in the comments section below. Telling someone else what you're doing will help to make it "real" and increase your chance of success since it's no longer a "secret". It can also help to keep you motivated to stick with it to the end.

To your fitness success!

Eating after exercise

2010-02-01T13:38:00.000-08:00

You made time in your schedule.
You put in the effort and the sweat.
As you make your way to the shower, your workout has become another part of the weekly tally and another notch in your fitness victory belt. Now, it's time for another extremely important component of your fitness success: the recovery.

Recovery is a very important aspect of a healthy fitness lifestyle. It includes, but is not limited to, adequate rest, stretching, massage, and, of course, proper nutrition. In fact, how you eat after your workout is so important that it can mean the difference between hit or miss progress and results-oriented success.

WHEN To EAT: There is a brief window of time when your body is most fired up, so to speak, and ready to maximally receive and use nutrients post workout. In simple terms, during your activity you used up vital energy stores from your muscles and liver (glycogen) and you "broke down" the muscles so they need to remodel themselves with building material (protein). Carbohydrates will give your body what it needs to replenish the glycogen, while lean protein offers your muscles what they need. A combination of these two should be eaten within an hour or two of your workout for optimal benefit.

WHAT To EAT: Complex carbs and lean protein. Healthy carbohydrate sources include whole grain foods (such as cereals, breads, and pastas preferably with no high fructose corn syrup or sugars added), vegetables (such as Romaine lettuce, spinach, and broccoli), brown rice, and fruit. Here are some ideas for quick healthy snacks.

More helpful tips:
- Do be careful and watch your your portion sizes. Just because you worked out doesn't mean you should pig-out.
- Don't let yourself get so hungry that you make poor choices such as sugary, high calorie, high-fat, nutrient-poor treats (see next tip).
- Put a snack in your bag! Plan your post-workout meals so that you don't past that optimal workout window of 2 hours to maximize the food's affects and to control hunger.
- Drink water. This will help optimize your metabolism and stave off cravings between meals. Add a little lemon for a cleansing boost.

Finally, here's a recent study on eating after exercise: What you eat after exercise matters

To your fitness success!

Easy Crockpot Chicken Chili

2010-01-11T15:21:00.000-08:00

Pressed for time in the evening?

This slow-cooker recipe could be just the thing you need. Throw the ingredients in the pot the night before or before work, and enjoy a hearty meal when you get home. Don't forget the green salad!

Ingredients:

* 3 medium carrots, sliced
* 1 medium red pepper, chopped into 3/4-inch pieces
* 1 pound boneless, skinless chicken thighs, trimmed of fat and cut in half
* 1 15-ounce can no-salt-added corn, drained
* 1 15-ounce can reduced-sodium kidney beans, drained and rinsed
* 1 16-ounce jar low-sodium organic salsa

Preparation:
Place carrots and peppers at bottom of 4 quart crockpot, followed by chicken thigh pieces. Add corn, kidney beans and salsa. Cook on low for 6-8 hours.

Serves 4-6
Per Serving: Calories 402, Calories from Fat 46, Total Fat 5.2g (sat 1.2g), Cholesterol 94mg, Sodium 750mg, Carbohydrate 56.7g, Fiber 12.2g, Protein 32.4g

Source: About.com

Is your head full of "weeds"? Part I

2010-01-06T15:01:00.000-08:00

Whether we're ready to admit it or not, instinctively we know.

Most people know their bad habits and the things they do every day that move them further and further away from their fitness goals and desires. As a trainer, when I begin working with new clients and discussing their current lifestyles, they inevitably get that "guilty" look on their faces when they begin confessing behaviors they know are "bad".

Well, those bad habits are weeds. They spring up just like the garden variety and leech away the vibrancy of our lives in much the same way true weeds blemish a beautiful garden. By taking hold of them and uprooting them from our lives, however, we can move forward and live the healthy lifestyles we desire.

See if you recognize some of these common weeds and take steps to get rid of them forever:

Weed #1. Stinkin' thinkin'.
"Whether you believe you can do a thing or not, you are right." ~Henry Ford

Is your self-talk negative or positive overall? How do you think of yourself and your body? Do you believe you can achieve your fitness goals and desires? At its most basic level, good health and fitness begins in your mind. In addition to affecting you physiologically, your thoughts, both negative and positive, effect your actions. What you do is a direct result of what you think about and what you prioritize. Your simply saying that your health and well being is a important is not enough. Do you believe you can get more fit? Do you believe you can manage your weight? Can you become stronger, faster, better? If you believe you can change your situation and take action, you will.

Take Action: Control your self-talk. Write a list of 10 things you like about YOU, including your body. During the next month, read your List of 10 out loud to yourself daily. Nip negative self-talk in the bud. Believe in your current abilities as well as your potential. No matter where you are, you CAN achieve greater health and well being.

Weed #2. Sitting, sitting, and more sitting.
"Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it." ~Plato

How much time will you truly spend moving around today? Consider that if 8 hours are spent sleeping, 8 hours are spent working, and the American average of 5 hours are spent watching television, a whopping 21 hours will be consumed in a sedentary position. This, of course, doesn't include time commuting, eating, etc. Since research has shown that being sedentary, aka sitting, is like kryptonite to good health, the importance of finding ways to be more active during the day can't be stressed enough.

Take Action: Get up! The Center for Disease Control recommends that adults get 150 minutes of moderate-intensity aerobic activity (i.e., brisk walking) OR 75 minutes of vigorous-intensity aerobic activity (i.e., jogging or running), AND 2 or more days of muscle-strengthening activities that work all major muscle groups. Find activities that you like and do them. This can include walking, cycling, hiking, skiing, and taking a dance class. And don't think that "no time" is an excuse. Studies have shown that even 10 minute brisk walks, 3 times per day can do wonders for your body AND mind. Be sure to stand occasionally during long periods of sitting and stretch as well.

Weed #3. Skipping workouts because you're "tired".
"In order to change we must be sick and tired of being sick and tired." ~Author Unknown

Truth be told, if you don't currently workout and you wait until you "feel" like exercising, you might never do it. For many people it takes a little time to feel comfortable with exerting themselves. One of the most important aspects of leading a fit and healthy lifestyle, however, is developing healthy habits. This includes regular exercise. Until and unless the habit is fully formed and adopted, missing one day often leads to two, which leads to a week, then a month, then... well you know. While it's said that it takes 21 days to create a habit, for many people missing just one session can lead to years of sedentary behavior.

Take Action: On days you feel less energetic, show up for your workout and just do less. I call this "intuitive training". Stretch and do core exercises, or yoga. Lift lighter weights, bring down the speed on the treadmill, or pick an easier route when running or walking outside. Do something. Not only will your body thank you in the long run, you'll continue to reinforce your fitness habit, feel accomplished mentally and probably get a better night's sleep.

Weed #4. Staying up too late/not enough sleep.
Sleep, rest of things, O pleasing Deity, Peace of the soul, which cares dost crucify, Weary bodies refresh and mollify. ~Ovid, attributed

Research has shown that lack of sleep is an enemy to maintaining a healthy weight as well a healthy mentality. Not only are there hormonal influences that encourage overeating as well as fat gain, there are also negative mental after affects due to fatigue, such as irritability. There are also recovery and maintenance aspects. Your body takes care of some things while you are asleep, such as healing and restoration, that it simply can't do while you are awake.

Take Action: Go to bed. Organize your evening time so that you can wind down and retire at a reasonable hour. For most people a "reasonable hour" is 10 or 11 pm with a goal of 6-10 hours per night. Try taking a soothing bath or relaxing shower. Read a book or listen to calming music. Drink a small cup of herbal tea and lower the lights. Be sure to go to bed at the same time each night as well to reinforce your body's sleep-wake cycle.

Stay tuned for more on fitness-busting weeds and tips for getting rid of them.

Live. Learn. Move. Thrive!

What will your life's pages say this year?

2010-01-04T16:39:00.000-08:00

"We will open the book. Its pages are blank. We are going to put words on them ourselves. The book is called Opportunity and its first chapter is New Year's Day." ~ E. Lovejoy-Pierce

Happy New Year 2010!

How did you spend your first days of the new year and decade? Were you with friends and loved ones? Did you spend time in quiet reflection? Did you write out your hopes, plans, and dreams for the coming year?

One thing is certain, excitement is in the air! Though we are in the middle of winter it feels like spring renewal. As the quote above suggests, the book of opportunity offers up a new page every day. We are the authors and creators of our life's work, and we choose daily how the pages are written.

How will you fill your pages this year? Do something new and go on a few adventures. Don't be afraid to move outside your comfort zone and take some risks. Breathe new life and joy into your world. Remember that each experience offers an opportunity not only for success or failure, but also for learning. Learn something new every day. Take advantage of each moment and continue to move in the direction of your hopes and dreams for your life and those around you. Make each day fantastic not only for yourself, but also for your family, your co-workers, and those in your community.

As we begin this year I want to thank you, thank you, thank you for allowing myself and Wildfire Fitness to be a part of your life, whether you are a newsletter subscriber, UBC participant, training client, strategic partner, or general onlooker. Regardless of your role, you are appreciated and I am truly grateful for your time.

I'm excited for the new opportunities and ideas that will unfold in the coming months and will do my best to help you reach even higher heights of health and happiness for your life. While it may seem cliche, the possibilities truly are endless! Let's all agree to make this the best decade ever! Nurture your current relationships. Make new friends. Take care of yourself and have some FUN! Promise me you will.

Here's to a healthy, happy, prosperous, and blessed NEW YEAR!

"Healthy Holiday Substitutions"

2009-12-02T19:05:00.000-08:00

As the holiday season moves into high gear, no doubt you'll be cooking up many of the family favorites. Unfortunately, along with fun memories these creations often come loaded with diet busting, waist expanding calories, sugar, and fat.

This year, try slimming down those recipes with these helpful options from SparkPeople.com:

* Use canned applesauce or plums in cake and pie recipes as a healthier alternative to butter, margarine, or oil.
* When muffin and quick bread recipes call for fat (such as oil), try reducing it by one-third to one-half. You won't even miss it.
* In ice cream desserts, use ice milk or low-fat frozen yogurt.
* Save the fat by using cocoa powder instead of chocolate. Substitute three tablespoons of unsweetened cocoa powder for each ounce of unsweetened chocolate in baked goods such as cakes or cookies. For chocolate fillings, you may need to add one or two teaspoons of oil in addition to the cocoa.
* Replace heavy cream in puddings, cheesecakes, and cream pies with evaporated skim milk.
* Use nonfat yogurt as a substitute for sour cream. Two egg whites can be substituted for each whole egg in many baked recipes.
* Since much of the fat in cake comes from the frosting, try topping cakes with fresh fruit, fruit sauce, or a sprinkle of confectioner's sugar.
* Use Splenda brand sweetener in place of all or part of the sugar in baked goodies. It works great in pie fillings and puddings too. Follow the baking tips on the box and visit www.splenda.com for ideas.
* Decrease the amount of nuts used in a recipe by half, substituting it with Grape-Nuts cereal to keep the crunch and texture.
* Reduce the amount of chocolate chips or nuts in a recipe by one-fourth. No one will even notice!
* Use fat-free whipped cream in place of regular whipped cream.
* Substitute skim milk for regular milk.

Zesty Wheat Berry-Black Bean Chili

2009-12-02T17:11:00.000-08:00

Ingredients

* 2 tablespoons extra-virgin olive oil
* 1 large yellow onion, chopped
* 1 large yellow bell pepper, chopped
* 5 cloves garlic, minced
* 2 teaspoons chili powder
* 1 1/2 teaspoons ground cumin
* 1 teaspoon dried oregano
* 1/2 teaspoon salt
* 1/2 teaspoon freshly ground pepper
* 2 15-ounce cans black beans, rinsed
* 2 14-ounce cans no-salt-added diced tomatoes, undrained
* 1-2 canned chipotle peppers in adobo sauce, minced (see Tip)
* 2 cups vegetable broth
* 2 teaspoons light brown sugar
* 2 cups Cooked Wheat Berries (recipe follows)
* Juice of 1 lime
* 1 avocado, diced
* 1/2 cup chopped fresh cilantro

Directions

Heat oil in a Dutch oven over medium-high heat. Add onion, bell pepper, garlic, chili powder, cumin, oregano, salt and pepper, and cook, stirring occasionally, until tender, about 5 minutes. Add beans, tomatoes, chipotle to taste, broth and brown sugar. Bring to a boil over high heat, reduce heat, cover, and simmer for 25 minutes.

Stir in Cooked Wheat Berries and heat through, about 5 minutes more. (If using frozen wheat berries, cook until thoroughly heated.) Remove from the heat. Stir in lime juice. Garnish each bowl with avocado and cilantro.

Prep Time: 25 min
Cook Time: 35 min
Serves: 6 servings, about 1 1/2 cups each

Note: Canned chipotle peppers (smoked jalapenos) in adobo sauce add heat and a smoky flavor. Look for the small cans with other Mexican foods in large supermarkets. Once opened, they will keep for up to 2 weeks in the refrigerator or 6 months in the freezer.

Source: Eat Well

Crisp Orange-Chicken Spring Rolls

2009-12-01T20:39:00.000-08:00

Whether serving as a healthy appetizer at your next holiday get-together
or warming up for a post workout snack, these tasty spring rolls will hit the spot.

Ingredients:
(Makes 12 rolls)

FOR THE SPRING ROLLS
* 1 small fresh red chili pepper, minced
* 3 cloves garlic, minced
* 2 teaspoons minced fresh ginger
* 1 tablespoon cooking wine
* 3 tablespoons orange juice
* 1 tablespoon low-sodium soy sauce
* 1/2 pound skinless chicken breast, sliced into thin strips
* 1 tablespoon canola oil
* 1 large apple, peeled, cored, and cut into thin strips
* 4 green onions, green part only, cut into short, thin slivers
* 1 small red bell pepper, seeded and cut into thin strips
* 1 tablespoon seasoned rice vinegar
* 1 1/2 teaspoons sesame oil
* 12 8-inch round dried rice-paper wrappers
* 1 head Boston or Bibb lettuce, leaves separated and washed

FOR THE SWEET-AND-SOUR CHILI SAUCE
* 1 stalk lemongrass
* 1 fresh red chili, seeded and minced
* 2 teaspoons brown sugar
* 3 tablespoons fish sauce
* 1/4 cup fresh lime juice

Directions:

1. Combine chili pepper, garlic, ginger, wine, orange juice, and soy sauce in a medium bowl. Add chicken and toss to coat. Cover and marinate for 15 minutes. Drain excess liquid.
2. In a small pan, heat canola oil and saute chicken until light brown outside and no longer pink inside, about 2 minutes. Combine apple, green onions, bell pepper, rice vinegar, and sesame oil in a medium bowl; toss to coat. Mix in cooked chicken.
3. Fill a medium bowl with warm water. Dip one of the wrappers in the water for 15 seconds, or until softened. Carefully transfer it to a dry work surface.
4. Arrange 2 to 3 tablespoons of the filling in an even horizontal mound just below the center of the wrapper. Roll up the rice paper to form a tight cylinder, folding in the sides about halfway. Assemble the remaining spring rolls the same way.
5. Coat the large baking sheet with cooking oil. Arrange spring rolls in a single layer, leaving a little space between them. Brush rolls with oil. Broil the rolls until lightly browned and crisp, 8 to 10 minutes; check frequently to avoid burning. Use a spatula to turn the rolls over and continue to broil another 8 to 10 minutes. Serve each roll wrapped in lettuce leaf, with Sweet and Sour Chili Sauce (see instructions below).
6. To make the sauce, remove tough outer layers and green parts of lemongrass. Mince tender base stalk. Combine ingredients in bowl. Cover and chill. Keeps up to three days.

Source: Whole Living

Let's gain some holiday weight!

2009-11-02T12:47:00.000-08:00

The holiday season of eating (between Halloween and New Years) is here! Ready to gain some weight? Where would you like it to go? On your hips, your thighs? How about some belly fat? Well, usually us fitness pros offer tips for helping people manage their weight during this time of the year but, for a kick, let's see what we can do to help you GAIN some weight this year.

Ahem. Hmm, let me think... I've got it!

My winning tips to help you gain plenty of "coveted" weight (aka body fat) this holiday season:

1. Don't plan. Planning will take away from the spontaneity of the season. If you take precious time (which could be used to sit and watch the fall line up and holiday specials, by the way) to plan your eating and workouts you'll make it hard to give in to your busy schedule. Options for maintaining your fitness schedule won't let you to skip workouts. Coming up with remedies for eating on the run will only make you think about what you're putting in your mouth way too much. You'll then find it more difficult to stuff yourself with whatever super fatty, nutrient-poor "food" product you find along the way. Freedom rings, right? Just go with the flow.

2. Stop working out. Exercise will build fat burning muscle tissue and burn way too many of your excess calories, not good for adding more jiggle to your wiggle. Your body won't get a chance to slap the new fat on your butt, thighs, and tummy. You're going to be WAY too busy anyway. And, there's always tomorrow... (insert echo of "tomorrow, tomorrow, tomorrow").

3. Eat it all up! The holidays only come once a year. Eat, drink, and be merry, right? Don't hold back or worry yourself with portion control. Having some of your holiday treats is not the same as gorging yourself until you feel sick. Be sure to eat fast, too. Fat-laden, sugar-filled goodies pack a high calorie punch in every bite. If you eat fast, you'll have downed loads of calories before you know it and in no time flat since your brain takes about 20 minutes to receive the information that you're full.

4. Be inflexible. You MUST stay on your best-seller diet and you can ONLY go to the gym to exercise. There are no other options for success. Don't find ways to create healthy moments, or introduce movement and healthier eating into your daily lifestyle. Avoid burning more calories by taking the stairs or parking farther away from the entrance at the mall. No working out at home or outside. Don't take ten minute walking breaks or encourage walking meetings at work. No replacing your hot cappuccino-mocha-frappa-calorie-laden coffee with hot cider or herbal tea, or having half your meal boxed up for leftovers while ordering when eating out. And, by all means, no healthier versions of holiday favorites or new recipes.

5. Go hungry. Do not pack food and water with you when you run those long hours of errands and endless shopping. No managing your time with periodic breaks. Better to eat on the run, or better yet starve until you get home. Yay! That way you'll be more likely to eat whatever is around, including fast food or my personal fav, high calorie/low nutrient junk food. Mmmmm.

6. Focus on socializing. Pay no attention to how many hors d'oeuvres, appetizers, or other party-mingle foods you eat during your festive events and get-togethers. Just keep something in your hands and aimlessly feed the whole night through. Be sure to stand/sit right near the food table for easy access and increased temptation. Also, you absolutely must NOT eat something healthy before you go or you might decrease your appetite, thereby lessening your desire to eating uncontrollably . And we can't have that.

7. Say 'yes'. No matter how full you feel, always say 'yes' when asked if you want more of any food item. You're trying to pack on the pounds so you've got overeat consistently. After all, you need an accumulation of about 3,500 excess calories just to gain one pound. A polite "No, thank you I've had enough. Everything was wonderful" simply won't due. Your host will not understand since he/she WANTS to help you on your weight-gain quest, right?

8. Eat late. Awesome weight gain tactic. Eating more earlier in the day and less as the day progresses is not the best way to gain weight. Instead, fill up on calories, then chill on the couch or, even better, head off to bed. Those calories won't have any where else to go but on your hips and thighs since you won't be using them in your sleep. And, since you're going to be skipping your workout the next day, your body will have all the time it needs to stock pile the fat in all the places you desire. Oh yeah, babe!

9. Lose perspective. Allow yourself to slip. If you eat poorly one day, don't get right back on the proverbial "wagon". Let one day of poor eating lead to more days consecutively so you develop a habit of bad, bad eating. Note: it takes time, said to be 21 days, to create a new habit. One periodic "cheat" meal or treat is not enough for you to gain some serious weight.

10. Let stress rule. The holidays can be a stressful time. Forget about calming ideas such as bubble baths, spa trips, aromatherapy products, endorphin-releasing workouts, evening "you time", and quiet meditation. Give in to the pressure. Run crazily on all cylinders until you drop. Stress releases fat-hording hormones, which will encourage your body to pack on the pounds. Be sure to remember this point AFTER the holidays any time you want to gain weight quickly.

Sounds like a plan, right?

Regrettably, as silly as this list may seem, many of these "tips" are exactly what some of us end up doing. Don't let this happen to you! Do plan. Do exercise. Do eat well. Take the "don'ts" above as "dos". Take good care of yourself so that you are better able to take care of, and help, others.

Stay tuned to our blog for some true holiday weight management tips throughout the season.

You are your most valuable asset and the most important gift that you give to your friends and loved ones!

Live like it!

Apricot-Walnut Cereal Bars

2009-10-30T10:33:00.000-07:00

Store-bought cereal bars?

Nahhh.

Making your own isn’t as hard as you may think. Personalize the recipe to taste with your fruit and nut favorites:

Ingredients:
• 3 cups old-fashioned rolled oats
• 1/2 cup chopped walnuts, (about 2 ounces)
• 3 cups unsweetened puffed-grain cereal, such as Kashi
• 2 cups chopped dried apricots
• 1/4 cup all-purpose flour
• 1/2 teaspoon salt
• 12 ounces silken tofu, drained (about 1 1/3 cups)
• 1 large egg
• 1/2 cup canola oil
• 1 cup honey
• 1 tablespoon vanilla extract
• 2 tablespoons freshly grated lemon zest

Preparation:
1. Preheat oven to 350°F. Coat a large (15 1/4-by-10 1/4-inch) jellyroll-style pan with cooking spray.
2. Spread oats and walnuts on a baking sheet with sides. Bake until fragrant and light golden, 8 to 10 minutes. Transfer to a large bowl and add puffed cereal, dried apricots, flour and salt; stir to combine.
3. Meanwhile, puree tofu, egg, oil, honey, vanilla and lemon zest in a food processor or blender until smooth, scraping down the sides as needed. Make a well in the center of the oat mixture; fold in the tofu mixture until combined. Spread evenly in the prepared pan.
4. Bake until firm in the center and golden brown, 35 to 40 minutes. Let cool completely in the pan on a wire rack before cutting into bars with a sharp knife.

Nutrition Info:
Serving Size: 16, Per serving : 306 Calories; 12 g Fat; 1 g Sat; 5 g Mono; 13 mg Cholesterol; 46 g Carbohydrates; 6 g Protein; 3 g Fiber; 87 mg Sodium; 367 mg Potassium

Breakfast does a body good

2009-10-29T08:04:00.000-07:00

A healthy breakfast is an important part of starting your day right. Countless studies have shown that eating breakfast is one of THE most important habits for healthy weight loss, weight management, and physical performance. If you want to lose or manage your weight long-term, you simply MUST eat breakfast in the morning for optimal success.

Eating breakfast can help you manage your food intake throughout the day by positively addressing your energy needs from the start. For instance, if you finish dinner at 7pm, and wake up at 6am, you haven't eaten for 11 long hours. Your body continues to burn calories even while you’re asleep, so whether you're heading off to work during the week or getting ready for your morning workout, your body needs fuel.

Other benefits to eating breakfast include:
1. Helping your body regulate your metabolism so you can lose/manage your weight more efficiently.
2. Increasing your mental clarity and sense of wellbeing - both your brain and nervous system require glucose (blood sugar) to function properly.
3. Discouraging your body’s tendency to slow your metabolism (burn less calories) and catabolize muscle when trimming calories.

Avoid or limit:
1. Sugary, simple carb-filled choices such as donuts, sugar cereals, muffins, waffles, pancakes, bagels, etc. Note: Simple carbs include those made with refined/processed “white” flour. Read the labels. Choose whole grain products whenever possible. Beware of foods labeled “enriched”. Most times they are NOT whole grain products.
2. High fat foods such as fried eggs, sausages, bacon, cheesy omelets, cream cheese bagels, hash browns, etc.

Generally, focus on eating some lean protein and a healthy carb together.

Quick Healthy Breakfast Ideas:

1. Scrambled egg whites or tofu w/veggies. Eat with whole-grain toast or in a whole grain tortilla wrap.
2. Fresh berries, natural yogurt, low-fat granola
3. Steel-cut oatmeal w/fresh fruit and almonds or flaxseed
4. Shakes and smoothies
5. Whole grain toast or tortilla w/nut butter (ie almond, peanut). Add raisins or fresh banana for more flavor.

Turkey Trot at the Oregon Zoo

2009-10-19T15:34:00.000-07:00

Thanksgiving. Time to celebrate the bounty of the season and create memories with family. Start your holiday off with a 4 mile walk/run up at the zoo (there’s also a 1/2 mile “trot” for kids 11 and under). With start times between 8:00 am and 9:30 am, there's time to finish the course, take a spin around the zoo, and get home in time to enjoy the festivities (the run fee includes admission to the zoo).

Thanksgiving Day, Thursday, November 26, 2009
Cheatham Hall ( Forestry Center)
4001 SW Canyon Road, Portland, OR

8:00 am First Wave (4 mi.) Run
8:15 am Second Wave (4 mi.) Walk
8:30 am Third Wave (4 mi.) All
9:30 am Tot Trot (1/2 mi.)

More information and registration...

Going meatless

2009-10-07T17:16:00.000-07:00

Beans are a great alternative for meat or meat analog protein sources. As with other legumes, they are a very good source of antioxidants and cholesterol-lowering fiber, which have been shown to lower the risk of coronary heart disease, cancer, and diabetes.

In addition to its beneficial effects on the digestive system and the heart, black beans' soluble fiber helps stabilize blood sugar levels. If you have insulin resistance, hypoglycemia or diabetes, black beans can really help you balance blood sugar levels while providing steady, slow-burning energy.

Smoky Black Bean Soup
Serves 6

PER TABLESPOON: 21 CAL; 1 G PROT; 2 G TOTAL FAT (0 SAT. FAT); 1 G CARB.; 0 MG CHOL; 73 MG SOD.; 0 G FIBER

The deep red-brown of this soup makes it a color cousin to Mexican molé sauce. It makes a dramatic presentation when topped with tortilla strips, avocado chunks and Lime Cream. Chipotle chiles packed in adobo sauce are available in most large supermarkets. Any canned, diced tomatoes will work well, but the fire-roasted variety sends this soup over the top.

• 2 Tbs. olive oil
• 1 medium onion, finely chopped (1 cup)
• 1 stalk celery, finely chopped
• 1/2 medium green pepper, chopped
• 2 cloves garlic, minced
• 2 tsp. ground cumin
• 1 tsp. dried oregano
• 1 1/2 cups black beans, soaked and drained
• 14 and 1/2-oz. can diced tomatoes, preferably fire-roasted
• 2 chipotle chiles in adobo sauce
• 2 Tbs. sherry
• 3 corn tortillas, cut into 1/4-inch-wide strips
• 1/2 ripe avocado, cut into small dice
• Lime Cream (recipe below)

1. In large pot, heat 1 Tbs. oil over medium heat. Add onion, celery and green pepper, and cook, stirring often, until vegetables are softened, about 10 minutes. Add garlic, cumin and oregano, and cook, stirring often, until fragrant, 2 to 3 minutes.

2. Add beans and 6 cups water. Bring to a boil, reduce heat, and simmer, partially covered, until beans are tender, about 1 3/4 hours. Add 1 1/2 tsp. salt.

3. With slotted spoon, transfer 1 cup beans to food processor or blender. Add tomatoes and chipotles, and process until smooth. Return mixture to pot. Stir in sherry, increase heat and bring soup to a boil. Reduce heat. Simmer about 15 minutes to reduce liquid.

4. Meanwhile, in large nonstick skillet, heat remaining 1 Tbs. oil over medium heat. Add tortilla strips in batches, and toss frequently and gently (for best results, use tongs) to brown evenly, about 3 minutes. Adjust heat as necessary. Remove to paper towels to blot excess oil.

5. Place tortilla strips, avocado and Lime Cream in separate small bowls. Serve soup hot with garnishes along side.

Variation:
To make this soup in a pressure cooker, heat 1 Tbs. oil in pressure cooker. Add onion, celery and green pepper. Cook, stirring often, over medium-low heat until vegetables are softened, about 10 minutes. Add garlic, cumin and oregano, and cook another few minutes, until fragrant. Add beans and 4 cups water, and cover. Bring to a boil, lock lid into place, and bring to high pressure. Cook over high pressure 15 minutes. Turn off heat, and let beans return to pressure naturally. Remove lid, and add 1 1/2 tsp. salt. Proceed with Step 3, above.

Lime Cream
Makes 1 cup

This cooling cream is a great contrast to the spicy soup and makes a great all-purpose condiment.
• 6 oz. soft silken tofu
• 2 Tbs. fresh lime juice
• 2 Tbs. vegetable oil
• 2 tsp. brown rice vinegar
• 1 tsp. lime peel
• 1/4 tsp. white pepper

1. Combine tofu, lime juice, oil, vinegar, lime peel, pepper and 1/2 tsp. salt in bowl of food processor. Process until smooth. Transfer to small container, and cover.

2. Refrigerate at least 15 minutes.

Recipe source: www.vegetariantimes.com

2009-09-21T08:53:00.000-07:00

“Can that which is unsavoury be eaten without salt? or is there any taste in the white of an egg?” ~ Job 6:6

There is no question that salt is one of our most basic and highly prized seasonings, but it is, however, one that can do damage if its intake is not closely monitored. Your kidneys regulate the amount of salt in your body, but if they can’t eliminate enough of the excess it can accumulate in your blood. Since sodium attract and holds water, this accumulation can lead to an increase in blood volume making your heart work harder to circulate blood. This in turn increases the amount of pressure on your arteries.

Main Sources of Sodium:

1. Processed and prepared foods, such as canned vegetables, soups, luncheon meats and frozen foods.
2. Sodium-containing condiments. Soy sauce, for instance, has about 900 to 1,000 mg of sodium.
3. Natural sources of sodium, such as naturally occurs in meat, poultry, dairy products and vegetables.

Fast Sodium Facts:

• Most organizations recommend not exceeding the range of 1,500 and 2,400 milligrams (mg) a day of sodium intake for healthy adults.
• Adults older than 50, are black or have a health condition such as high blood pressure, chronic kidney disease or diabetes, may be more sensitive to the blood pressure raising effects of sodium.
• Other than table salt, sources of sodium include: monosodium glutamate (MSG), baking soda, baking powder, disodium phosphate, sodium alginate, and sodium nitrate or nitrite.

Cut Your Sodium Intake:

• Eat more fresh foods and fewer processed foods.
• Opt for low-sodium products.
• Remove salt from recipes whenever possible.
• Use herbs, spices and other flavorings to enhance foods.
• Limit your use of sodium-laden condiments. Salad dressings, sauces, dips, ketchup, mustard and relish all contain sodium.

Source: www.mayoclinic.com

Research: eating at wrong time can lead to weight gain

2009-09-04T10:36:00.000-07:00

I came across an article today reporting on the findings of a recent study suggesting that eating late at night can, in fact, thwart your weight management efforts. You can read the article here:

That Late-night Snack: Worse Than You Think

Were you shocked by this info?
No?
I agree, no surprise or epiphany there. I think most of us subconsciously know that eating late is not good for us.

These findings, however, are great news for the many health and fitness professionals, such as myself, that have always advocated against late-night eating. This despite the fact that some of the other "experts" as well as conflicting research has suggested otherwise at times. As I work with clients and manage my personal fitness, the notion that you are not more inclined to store excess, aka unused, calories late at night is counter intuitive and habitually eating late has seldom yielded positive results. During the day, after all, you are more active but becoming less and less so as the day winds down to sleep. Since food is fuel, it makes sense that you burn more calories while you are more active than you do when you are less active. So where, then, does that excess fuel, aka calories, go if your body isn't using it? Intuitively, we all know. On the hips, the thighs, the abdomen and any where else our bodies store fat.

So, to encourage YOUR fitness success, take a look at your meal timing. Strive to eat most of your calories during day time hours, eating less and winding your intake down as the day progresses. A great saying to keep in mind is "eat breakfast like a king, lunch like a queen, and dinner like pauper."

If you prefer to graze during the day to keep your energy level more constant, another option is to eat 4-5 small meals throughout the day. For instance, breakfast, lunch and dinner might be 500-600 calories with a mid-morning and mid-afternoon snacks of 200 calories each. Spacing your meals so that you are not experiencing large spans of time with no food can also keep you from becoming over-hungry and susceptible to overeating.

Whether the benefits are physiological or simply due to behavior modification (as in less calories/snacking), your weight management and weight loss success can be promoted by monitoring how late you eat at night. Strive to finish your last meal by 6-7pm and get your energy from sleeping at night, not snacking.

12 Worst Produce Items

2009-08-14T15:17:00.000-07:00

While the potential health risks of pesticides on produce are still being debated, it doesn't hurt to take precautions now to safe-guard your well-being. Recently I read an article listing the worst tainted produce items.

From worst to least (relatively speaking), the most tainted are:

1. Peaches
2. Apples
3. Bell Peppers
4. Celery
5. Nectarines
6. Strawberries
7. Cherries
8. Kale
9. Lettuce
10. Grapes (imported)
11. Carrots
12. Pears

Some precautions you can take:

1) Choose organic produce whenever possible.

2) Wash/scrub/rinse all produce with a vegetable scrubber.

3) Use special produce soap when possible, or rinse the produce off with a mixture
of water and vinegar.

Here's a handy wallet guide you can download or copy to your iPhone to use while shopping.

Fitting in fitness

2009-08-13T10:36:00.000-07:00

Summer can be a busy, busy time for many people. Making time for healthy eating and consistent workouts can be a challenge. Here are some tips to help you stay on track and manage your healthy lifestyle:

1. PLAN! Leaving things to chance could leave your workouts out in the cold. If your schedule looks full, make choices about how your day or week will go BEFORE the "heat of battle." Find opportunities ahead of time and write them into your day/week either the day before or at the beginning of the week.

2. Take advantage of small breaks. A dab will do! If you don't have an hour to workout, do short 5-10 min "fit bites", ie a quick walk, a mini circuit of pushups and triceps dips, a set or two of ab crunches, or a few trips up and down the stairs.

3. Multitask. While not appropriate for all tasks, you can use "down time" can be used for your benefit. Stretch while waiting for the printer, copier, or computer download. Do heel raises or squats while waiting on hold on the phone. Balance on one foot while standing in line.

4. Write yourself on the schedule. Your health is as important, if not more, than any other appointment. It's easier to say that you have an appointment at a specific time that can't be moved if you actually have that appointment written down. Put down, and stick to it no matter what. After all, if you get sick or ill due to taking poor care of yourself it could mean more, and be far worse, than simply having to say 'no' to a commitment during your exercise time.

5. Pack a lunch and snacks! This can save you! Bringing your own food with you means you choose what you eat and you're less likely to skip a meal, either of other of which could make the ultimate difference in your weight management success or failure.

Stay safe during hot weather workouts

2009-07-17T17:04:00.000-07:00

While Portland has the reputation for cloud cover and rain, the city has no trouble turning up the heat during the summer months, as evidenced by our current streak of hot weather.

These scorching temperatures can leave you feeling sluggish and tempted to shrug off your daily workouts, which can slow, or possibly stop, your momentum towards your fitness goals. It's important to stay on track, however, and find ways to continue your program while also keeping yourself safe from overheating.

Here are a few tips to help you stay cool and beat the heat:

1. Workout out early in the morning or later in the evening. Avoid the heat of the day whenever possible. Even if you prefer a different time, using the edges of the day during particularly hot spells can help ensure that you keep your fitness habit going until it cools down.

2. Drink water. Your need for water increases dramatically as the temperature gauge rises, so drink up to avoid dehydration. Additionally, pour it on or take a cold shower to help you manage your body temperature. Use a spritzer bottle filled with cool water to mist yourself for more instant relief.

3. Take a dip. Swimming is a great cross training activity AND will help keep you cool. Find some water and get in it. If you sit near an outdoor pool, be sure to wear sunglasses to help shield your eyes from the sun rays reflecting off the water.

4. Dress in light colored, loose clothing. Light colors reflect sun rays. The loose fit will let out body heat while allowing you to benefit from any breeze.

5. Opt for a sun visor or a hat made from a breathable material. The fact that as much as one third of your body heat is lost from your head can be bad during the winter but fabulous during hot summer days. While you may want to shield your face and head from the sun, let that heat escape!

6. Listen to your body. Unless you are training for a specific event, don't worry so much about keeping up with your regular pace when running or walking, just put in the time. If weight training is the goal for the day and you feel weaker than normal, opt for more reps and/or sets with lighter weights or do body weight exercises that can be modified. The important thing is to keep developing the fitness habit. That means staying consistent and, again, putting in the time.

7. Go slowly and be patient with yourself. Give yourself more time to build up your workout momentum. As you acclimate to the heat, you may find your strength and ability increasing. Allow your body time to get in the groove. You may also need to cut back on the duration. This is ok; give yourself temporary permission without beating yourself up about it.

8. Do something new. Go for a hike or bike ride in a new area, preferably with lots of shade. Try paddle boating, rollerblading, or indoor rock climbing (with air conditioning). Hot weather is a great time to try something new while staying active. As you learn you'll tend to exert yourself less since you need to slow down to learn the new area or master new techniques.

9. Slather on the sunscreen. Protect your skin from damaging ultraviolet rays to decrease your risk of skin cancer. Sunscreen can also form a shield against the sun to make you feel cooler during exercise.

10. Learn how to workout at home. One of our philosophies at Wildfire Fitness is that you CAN workout anywhere, anytime. With just a little space, creativity, and little or no equipment you can get a great workout while standing in front of your fan or in an air conditioned room of your house. Watch some videos, read some books, or contact us if you're not sure what to do.

Keep it safe! According to the CDC, here are signs of impending heat illness:

* An extremely high body temperature (above 103°F)
* Red, hot, and dry skin (no sweating)
* Rapid, strong pulse
* Throbbing headache
* Dizziness
* Nausea
* Confusion
* Unconsciousness

Frequently Asked Questions (FAQ) About Extreme Heat

Manage your weight by managing your portions

2009-07-14T13:56:00.000-07:00

While what you eat is VERY important, without portion control you will not lose weight or manage body fat even if you "eat healthy."

Unfortunately, however, it can be tough to visualize what a normal meal or serving looks like since everything from muffins, bagels, and movie popcorn to "cups" of coffee and bottles of juice have grown considerably. With that growth in portion size has come a growth in consumer expectation and a desire to "get our money's worth." This increased expectation, however, has been partially responsible for our collectively increased waistlines, so understanding the caloric impact of what you eat is important for making scale-friendly decisions.

To help you manage your weight, learn visual cues for the foods you eat. This is can be extremely helpful since it may not always be practical to weigh and measure your servings.

Here are a couple of sites to help get you started with visual portion cues:

~ The WebMD Portion Size Plate
~ Portion control for weight loss

Holiday healthy 4th of July tips

2009-07-02T16:17:00.000-07:00

Keep your holiday healthy. Plan ahead for your 4th of July festivities to help you stay on track.

1. Start the day with a workout. It's less likely to be pushed of the schedule and you'll create healthy mindset for the day.

2. Eat a healthy breakfast. Resist the urge to "save" your calories for the picnic/party. You'll be famished & more likely to overeat.

3. Drink up! Water, that is. Drink a cup of water before/between each glass of alcohol, juice, or punch.

4. Serve yourself & sit down. No eating at the buffet table. Those "standing calories" and "tastes" do count!

5. Eat your veggies. They are very low cal (just watch the dip). You'll also benefit from nutrients such as antioxidants, vitamins, and minerals.

6. Go grilled. Choose lean proteins fresh off the grill such as chicken or fish. Skip the hot dogs and hamburgers; white buns are a big no-no!

7. Watch your portion sizes. This goes without saying. Strategies aside, if you overeat your body will still store the excess as fat. Period.

8. Make dessert fruity. Satisfy your sweet tooth while adding healthy nutrients & cutting calories-watch out for added sugars!

Here are some great fruity recipes: Heart-Healthy Summer Desserts

Don't let travel ruin your diet.

2009-07-01T13:14:00.001-07:00

Vacations and business travel often increases during the summer months. Unfortunately, going out of town and outside of your normal environment can lead to bad eating and a bigger number on the scale.

With just a bit of effort and willpower, however, you can avoid the pitfalls to your healthy diet and maintain your weight loss momentum. Not only will you feel great when get back, you'll also feel more successful and have more fun.

Breakfast

Whether starting your day with the hotel's continental breakfast or sitting in a nearby restaurant, there are many ways to get the nourishment you need while satisfying your appetite. Avoid excess sugar & white/processed grains (ie, cereals, bagels, donuts, sweet rolls, waffles). The "sugar-high" may bring you "up" for a short time, but you'll soon feel sluggish and perhaps a bit sick to your stomach. You'll also increase your body's ability to store fat as the flood of simple carbs increases your blood glucose levels, which in turn stimulates the insulin release by your pancreas, and insulin promotes the growth of fat tissue.

DO
~ Fill up on whole grain cereal and low-fat milk.
~ Choose a whole grain/bran muffin and a hard boiled egg.
~ Yogurt with a little granola can be a good choice, but watch out for sugar/HFCS*
~ Opt for whole fruit instead of juice.
~ Drink herbal tea or water with a squeeze of lemon.
~ Choose an omelet filled with vegetables and a slice of whole grain toast (skip/limit the jelly and butter).
~ Opt for a bowl of oatmeal with fresh fruit.

Lunch
Busy days may tempt you to opt for fast food. Don't do it! Not only will your choices be limited, you can also pile on the calories and preservatives in just a few bites without long term satisfaction.

DO
~ Stop at a local market for healthy snacks such as baked whole grain crackers, string cheese, cut veggies and hummus, raw trail mix with dried fruit and nuts, and fruit just in case you are on the run and get a late start on lunch.
~ Choose a dine in restaurant to help give you healthier options.
~ Opt for the soup and salad special. Do go easy on the salad dressing.

Dinner
When you're out of town seems to pass more quickly so be careful not to eat too late. Also, avoid eating your heaviest meal late; eat a larger lunch and smaller dinner instead.

DO
~ Split a meal with a friend or dining partner to help control your portion size.
~ Cut the fat by choosing baked or broiled lean proteins (ie chicken, fish) instead of battered and/or fried menu items.
~ Order and EAT your veggies. As long as they are not bathed in sauce (aka hollandaise) vegetables are always low fat, low calorie items. Great choices are broccoli, green beans, and asparagus.
~ As for dessert, skip it. If you must satisfy your sweet tooth opt for low-fat sorbet or mixed fruit.

Be smart. Eat well. Succeed!

*High Fructose Corn Syrup

A few quick lessons, a lot of sneezing

2009-06-10T14:40:00.000-07:00

Yesterday I was so busy that I didn't have time to get my workout until after URBAN Boot Camp ended at 7pm. But, of course, "busy" is not an excuse to miss a workout, so I stopped at the track on my way home for some endurance running and bleachers.

Lesson #1: On busy days look for opportunities to mix in a workout or activity, even if it means taking walking breaks, stretching at your desk or doing knee bends during phone conferences.

Unfortunately, only a quarter into my workout my allergies kicked in. As breathing and seeing (watery eyes) worsened, I was forced to modify my program and decrease the intensity.

Lesson #2: Don't be afraid to modify or stop your workout, as necessary, if you begin to feel bad during a workout.

After about 40 minutes, the cost began to outweigh the benefits so I had to bring it in. Once home, things quickly kicked into overdrive culminating in non-stop sneezing, itching, and one of my eyes becoming extremely swollen.

Lesson #3: DO NOT rub your eyes when having an allergy attack, even if they itch like crazy, even if they water like a faucet. Dab gently with tissue or a handkerchief.

So today, now that I am mostly recovered, here are a few tips to consider if you find your allergies kicking into overdrive:

1. Invest in a Neti Pot. Nasal irrigation can help to clear the nostrils of pollen and other allergens while removing excess mucus. Be sure to use a saline solution.

2. Stay hydrated. Sneezing and blowing your nose can leave you quite parched. Drink warm tea with a bit of lemon and honey to soothe your throat. Bonus: the steam can help to open nasal passages.

3. Soothe your eyes and nose with a cold compress. Brew up some lavender or chamomile tea, cool the liquid before using the brew on a clean cloth or cotton ball. Chilled cucumber slices also feel heavenly on inflamed eyelids.

4. Keep your hands down. While washing your face can help to rid yourself of irritants, don't touch your face with your hands otherwise. Do be sure to wash your hands before administering treatments.

5. Avoid dairy. While research is conflicting on whether mucus production truly increases with dairy consumption, I personally notice a marked increase when I indulge. AND, ditching the cheese, milk, and ice cream can also be a plus for your figure.

Don't be a slouch

2009-06-04T19:58:00.001-07:00

Three cues I give multiple times every day during training sessions: breathe, abs in, shoulders down/stand up. In terms of slouching, however, standing up straight is not enough. You must build, stretch, and retrain your muscles to counteract slouching.

This month, focus on your posture:

1. Check yourself in the mirror. Are your shoulders and hips level. Do your shoulders tip forward? Does your head hang forward? Do you stand with knees locked?

2. Practice setting your shoulders by lifting your chest and allowing your shoulder blades to slide down your back. Open your rib cage to take a deep breath.

3. Notice your plumb line (side view): imaginary line from your ear lobe, to tip of shoulder, to center of hip/knee, to anterior ankle. Have a friend help you, if necessary.

20 healthy snack ideas

2009-05-18T13:15:00.000-07:00

People often ask about quick snacks to eat before or after their workouts.

The main focus should be on combining a low fat protein source with a complex carbohydrate (carb). Protein sources include seafood, meat, poultry, tofu/tempeh (soy), nuts, beans (pinto, black, garbanzo), and dairy. Keep in mind that your carb choice will depend on how quickly your body needs the energy. Generally, the higher the fiber content the slower the digestion and release into your blood stream. Bananas, for instance have a quicker energy release time than a slice of whole grain (WG) bread, but you'll likely feel fuller longer from eating the WG bread.

Now, on to the snacks:

1. String cheese & an apple
2. Natural nut butter (ie cashew, peanut, almond) & apple slices
3. Natural nut butter & a slice of whole grain bread
4. Rice cake with nut butter w/banana or strawberry slices
5. Soy yogurt w/berries & low fat granola
6. Veggie sticks with hummus
7. Dried fruit w/unsalted roasted nuts
8. Cooked sweet potato
9. Small cooked potato w/low fat cottage cheese w/avocado & tomato (salt/pepper to taste)
10. Lettuce wraps - fill with turkey, tuna, veggies, & low fat ranch dressing
11. Avocado and WG crackers
12. Edamame (aka soy beans in shells) - steam, then add salt, pepper, lemon juice to taste
13. Air popped-popcorn
14. Homemade bran or banana-nut muffins
15. Wild-caught smoked salmon & WG crackers
16. Celery sticks & almond butter
17. Homemade spring rolls
18. Deviled egg & WG crispbread (ie Wasa crackers)
19. Serving of cheddar cheese and handful of grapes
20. Rice cake w/hardboiled egg and herbs

Be sure to watch your portion size carefully and drink plenty of water.

Hitting the streets

2009-05-11T10:21:00.000-07:00

This weekend marked my first bike ride of the year. Actually it was my first bike ride in "forever". The weather was wonderful, people were out in force, and I had a great time.

There were a few things I learned or thought of along the way, however, that I thought I should share.

1. Be sure to take your bike in for a pre-season tune up. I live in SW hilly Portland. Zooming down the side of a mountain at 'X' miles per hour is NOT the time to find out that ANYthing is wrong with your bike. Seat adjusted? Bolts tightened? Brakes, anyone?? While I didn't have any problems, but I SURE DID think about it as I whizzed down that first gynormous hill!

2. Wear the proper gear. My ride was more than two days ago but even now certain areas of my anatomy still echo the effects of 5+ hours of sitting on what felt like sculpted rock by the end. Bike pants and shorts have strategic padding to increase your comfort and wick away moisture to lessen chaffing. Gloves can save your hands from the roughness of the rubbered handles. And, don't forget your helmet!

3. Bring water. Fortunately, I don't often leave home without H2O, but I did see people on the road without any. During short rides it might not be too bad, but I was out for the entire afternoon and would have definitely felt the effects of dehydration had I not been prepared. You may also need to bring a snack or be prepared to stop somewhere to eat (be sure to bring a lock for your bike). Remember that it takes food to fuel the engine of your body, so be mindful of your situation.

4. Keep track of how long you ride AND how far. When you're having fun, exploring and "seeing what's up there" can be exhilarating! Realizing at the end of the day, however, that you now have to make your way BACK to the beginning, not so much. Also, note your terrain. Remember the mountain I whizzed down. Yeah, I also had to get back up. That information is important at the end of your ride when you are fatigued.

5. Learn bike signals and follow the rules of the road. Since I really hadn't biked for years, I felt quite like a fish out of water at first. Common sense was not always so common, unfortunately. Once I had my "duh" moment, however, things were fine and I became more aware of what cyclist go through and their perspective. So drivers, do be kind. Sometimes "nit wit" just happens.

Quote of the Day

2009-05-07T18:39:00.000-07:00

"If you eat the right foods, you can't overeat. Ever got mad at yourself after eating a whole bucket of broccoli?" Dr. Ron Spallone

Visit Dr. Ron Spallone's blog

Not all carbs are created equal.

2009-05-06T17:21:00.000-07:00

Carbs, carbs, carbs. To eat them or not to eat them. That often seems to be the question nowadays. Seems we vacillate between every combination of the macronutrients (protein, carbohydrates, and fat) and still our nation has trouble getting it right en mass.

Well, knowledge is power and the truth is, while fat contains 9 calories per gram, both protein AND carbohydrates each contain 4 calories per gram. So, bite for bite there is no difference in terms of calories. One of the main issues with carbohydrates aside from quantity, however, is quality.

Low quality simple carbs (ie white rice, white flour, and white sugar) are quickly broken down by the body and absorbed. These foods encourage fat storage due to a physiological process that you most likely don't really want to know about but I'd be happy to explain later if you want to know. The bottom line is that simple carbs can hinder weight loss because of how our bodies react to them, they are overeaten and the foods tend to be calorie dense and nutrient poor.

Examples? Krispy Kreme donuts, Doritos, bagels, seminola pasta noodles.

Complex carbs on the other hand (ie fruit, vegetables, whole grains, beans, etc) are broken down more slowly by the body and can help you manage your energy and your appetite by keeping you feeling fuller and satisfied longer due to increased fiber and nutrient values. Additionally, your body doesn't react to store the calories the same way as with the simple carbs.

Examples? Strawberries, broccoli, brown rice, whole grain breads and cereals, and beans.

So, if you're looking to lose some weight in time for summer, focus on the quality of your carbohydrates as well as the quantity.

Would a "soda tax" help you lose weight?

2009-04-13T13:52:00.000-07:00

An interesting article from the Washington Post cites a perspective in the New England Journal of Medicine calling for taxation of sugared beverages, including soda and sports drinks.

Soda consumption has been thought to be one of the leading drivers of our country's obesity epidemic. Sugared beverages, including fruit juices and those sweetened with high fructose corn syrup, have been associated with increased body weight, poor nutrition, and displacement of more healthful foods and beverages, which can lead not only to obesity, which can increase the risk of heart disease, stroke, and diabetes. Small taxes have already been adopted in 40 states, but New England and Maine have proposed adopting large taxes on such beverages in hopes of both raising revenue while progressively lowering consumption. If it works in those states, especially in terms of raising revenue, it won't be long before other states follow suit.

What do you think?
Would a soda consumption tax help you, or others, to lose weight?
Should the government profit while supposedly "helping" us?

Check out these articles and then post your thoughts:

Drinking a 20 Ounce Beverage Daily=26 Extra Pounds a Year

Ounces of Prevention — The Public Policy Case for Taxes on Sugared Beverages

Soda Tax, Food Policy and Politics

Employers: Don't feed the animals!

2009-04-08T10:56:00.000-07:00

Now that I have your attention...

Employers, I know you don't think of your good-natured, hard working, and loyal employees as animals. Not only do they often become friends, they're also the backbone of your business. They help you to get things done and make reality the dream upon which your burgeoning empire was founded. You do want to help your employees to be healthy, happy, mentally acute, and tolerable.

Why, then, are the counters of many of our workplaces brimming with high calorie, high fat, high sugar, low nutrient junk food of such poor quality that most animal lovers wouldn't even dream of giving it to their pets?

If I could only count, and then equate to money, the number of times I've heard clients attribute their bad food choices and cheats to the stuff left in the office, lunch room, break room, or lounge, I could probably vacation luxuriously in a tropical location for at least a month.

Please, please! Cut down on the Krispy Kreme, Hostess, and Entemann's. Just say 'no' to candy dishes, cookie jars and those "vendor boxes". Do away with any fried potato brand snack food that ends in "itos".

Now notice I did say cut down. On a occasion: little harm, little foul. It's the chronic stuff that's the problem and sabotages the success of even the most dedicated of health watchers.

Most people want to eat healthy. But it can be challenging when the object of their temptation is only feet away.

So, let's work together and help them out. Let's feed your company's bottom line instead of your employees' bottom.

~~~

Here are 10 health options that can make it a whole lot easier for employees to be energetic and productive team members:

1. Fruit trays and yogurt dip

2. Cut large muffins and bagels in halves or quarters before you set them out. Mix in some tasty bran muffins, too. Trust me, they'll eat them.

3. Plain or low-butter popcorn with little bags or cups to limit portions. One company I know had an old-time popcorn maker that they whipped out, but I recommend saving that for Friday afternoons because productivity tended to take a nose dive, but it was great for team building and camaraderie.

4. Ginger Snaps, fig bars, or oatmeal cookies w/nuts and raisins.

5. Dried nuts and fruit, aka trail mix. Almonds and cranberries are my personal fav. A spa owner-client leaves little tiny cups beside a large bowl of the stuff for her guests which encourages small portions.

6. Yogurt and low-fat granola

7. Veggie tray and low cal, healthy dip. Include broccoli, carrots, cauliflower, and celery. Add little tomatoes, peppers, and olives for added fun and healthiness.

8. Cheese and whole grain crackers. 'Happy Cow' has some great low fat cheese and spread options.

9. Unshelled nuts. The shells will not only cut down on high cal portions.

10. Rice cakes or pita bread and hummus.

Foot Health

2009-04-01T14:34:00.000-07:00

Your feet are quite literally the foundation of your fitness program. There are 26 bones, 33 joints, and more than 100 tendons, muscles, and ligaments. Everyday they perform some combination of standing, walking, running, hopping, skipping, and jumping; all made practically impossible without a healthy pair of 7's, 9's, or whatever shoe size you wear.

So. When was the last time you paid attention to your feet beyond a glam pedicure? Are your arches healthy? Do you over-pronate? Are you susceptible to knee pain and/or shin splints due to improper foot placement?

April is National Foot Health Month. Here are 5 quick ways to give your base some support.

1. Learn how to "read" your footprints. Know what type of support you need when choosing footwear.

2. Get new athletic shoes. Exercising in worn out shoes can cause injury not only to your feet, but also your knees and hips due to misalignment issues as well as decreased support.

3. Wear shoes that fit. Whether out of necessity or vanity, we've all suffered through wearing ill fitting shoes. In the end, it's not worth it, however. If they don't feel good right away, toss them.

4. Identify and seek treatment for toe injuries, and foot pain.

5. Get a glam pedicure. Ok, so it IS spring time and I'm sure you deserve it. Pedicures are a relatively low-cost treat while taking care of the necessary toenail trimming and foot sloughing.

Stay tuned for more on caring for your feet.

Dealing with cravings

2009-03-19T16:28:00.000-07:00

Q: How do I deal with cravings?

A: Some researchers speculate that cravings are driven by the body's attempt to acquire the nutrients it lacks. "Carbohydrate cravings can simply be from hunger because your blood sugar levels are too low," says Susan Schiffman, Ph.D., professor of medical psychology at Duke University Medical Center.

Seven Tips for Managing Cravings:

1. Drink water!
This is my favorite tip. In my training career, many clients have reported cravings for sugary or salty foods disappearing after following my recommendation that they drink a glass of water before indulging. The hunger mechanism is well perceived so the body can send hunger pangs when you are mildly dehydrated in an attempt to get you to drink something. After all most people have a beverage with food. Try a tall glass of water with a squeeze of lemon before you indulge. If it goes away, your body simply needed some fluids.

2. Cleanse your palate.
Stop eating your trigger foods and allow your cravings to weaken. Studies have shown that what you eat often is what you crave.

3. Get rid of the evidence.
When you've given in to a craving but "come to your senses", destroy it! Put it in the bottom of the garbage, pour water or salt on it. Make it undesirable so you do go back to it. You might "waste" the money, but you'll save your hips.

4. Brush your teeth.
Might sound crazy but when your teeth feel clean you don't really want to cookie dough or potato chip bits to mess it up.

5. Plan or avoid.
Sitting with friends who order mountains of fries or huge desserts while you sip water can be excruciating when your new habits are in their infancy. If you don't want to be the odd person out, share a dessert with the group or order a low cal dish like sherbert or fresh fruit. If all else fails avoid such settings until you have your routine down pat.

6. Give yourself permission.
This goes back to planning. Schedule your cheat (aka treat) days. No one expects you to abstain from the foods that you love but aren't good for your waistline indefinitely. Enjoy your treats in moderation and occasionally.

7. Give yourself ten minutes.
Cravings usually last a short time. Get up and get busy. If you're truly hungry and not simply eating emotionally or out of boredom you'll know.

You can't drink calories, can you?

2009-03-09T10:01:00.000-07:00

Many people "forget" that there are calories in the juices, drinks and latte-mocha-frappa beverages they consume as if somehow they all disappear when the ingredients are liquefied.

For the record, this is so not true!

In fact, several studies have pointed to the consumption of calories from beverages as one cause of the alarming number of overweight and obese people in the United States. Studies suggest that when people consume more calories from beverages, they don’t compensate by eating or drinking less. This could be both because there is nothing to chew and because caloric density per ounce quickly skyrockets.

A fresh orange, for instance, has about 45 to 86 calories depending on the size and most people are happy to eat just one. A simple glass of orange juice can contain the juice of as many as 8 or 9 oranges depending on their original size, and has about 122 calories per eight ounce glass. A Sunkist Naturals Orange Cream Smoothie is fortified to include protein and has 180 calories per eight ounce serving. The problem is, however, it comes in a 15.2 ounce bottle which is almost two cups. Question: who only drinks half the bottle? So after a few gulps you've consumed close to 360 calories! Go to a juice bar for a similar beverage and you could easily push 500+ calories.

And what about that morning/noon/afternoon coffee? Who among our coffee drinkers just orders (or makes) their coffee black? If you do, www.calorieking.com lists it at a mere 2 calories per cup. Those flavored, iced, and blended coffees and frappuccinos, on the other hand, can easily top 600 calories in one beverage!

So, if you're looking for a way to slim your figure, start by slimming your beverage choices. Drink responsibly:

1. If you're thirsty, drink water. This is one of the most important tips because you're more likely to over-consume if you are trying to quench your thirst.

2. Drinks other than water are treats. Add them to your daily consumption wisely.

3. Read the package. Compare the serving size to the number of serving available. Also, note the nutritional content. Is there added sugar or protein? Choose wisely.

4. Ask questions. Many coffee shops and restaurants have the nutritional content available upon request. Many also post the nutritional content online. You'd be amazed what you can find out with a little investigating if you REALLY want to know.

Slim Belly Eating

2009-03-02T09:21:00.000-08:00

March is National Nutrition Month and a great time to take a serious look what you're eating.

A study released in the February 26th issue of the New England Journal of Medicine compared a variety of diet plans emphasizing varying degrees of fat, protein and carbohydrates, and found that you can lose weight with any eating plan that will help you to eat fewer calories. So, that means whether you prefer South Beach or Slim Fast, the end result is less calories in than calories out (burned). You can even treat yourself occasionally as long as you don't over do it.

Top strategies:

1. 80/20. Just like it sounds, healthy eating 80% of the time, 20% don't tell me what you had (within reason, of course.

2. The Weekend Rule. Treat yourself either with a meal choice or dessert on one day of the weekend. This is my favorite strategy when training for competitions.

3. Just a Bite. Eat a treat everyday, but only allow yourself a few controlled bites.

4. Write it Down. A recent study showed that people who wrote down what they ate were more likely to lose weight and keep it off than those who don't.

5. Use Small Plates/Utensils. A recent study showed that people who were given a large bowl and ice cream scoop served themselves and ate a whopping 60% more than those who were given smaller versions.

Check our fitness blog regularly this month for regular posts to help you eat healthy and slim your waistline.

Cramping your style

2009-02-24T12:53:00.000-08:00

You were lying there perfectly sound asleep when out of the blue you were suddenly, and rudely I might add, awakened with an intense pain in one of your calves.

Or, maybe you were in the middle of your weekend long run and just hitting your stride when you were suddenly gripped by a pain in one of your hamstrings.

What you've experienced, my friend, is muscle cramping and it can leave you down for the count and totally incapacitated until it goes away.

The Mayo Clinic describes a muscle cramp, or muscle spasm, as "a sudden and involuntary contraction of one or more of your muscles." Muscle cramping can be brought on by dehydration, muscle fatigue, inadequate blood supply, nerve compression, and certain medications.

What can you do to rid yourself of these sudden intrusions?

1. Drink more water. Dehydration can cause your circuits to "misfire" causing your muscles to receive poor signaling. The general recommendation is 6-8 eight ounce glasses per day, though some dietitians recommend half your body weight in ounces.

2. Stretch. If your muscles are not at a normal resting length they can over react to protect themselves from injury with sudden movements. Stretching can help to return your muscles to their normal range of motion especially after exercise.

3. Watch your intake of minerals. Low potassium can be a main culprit in causing muscle cramping so you'll want to make sure your getting enough. Good sources of potassium include bananas, raisins, spinach, tomatoes, cucumbers, eggplant, pumpkin, and root vegetables. As you may have guessed, generally the more processed the food, the less potassium along with many other nutrition essentials.

Read more on muscle cramps...
Read more on potassium...

Gardening Gives Older Adults Benefits Like Hand Strength And Self Esteem

2009-02-23T11:52:00.000-08:00

ScienceDaily (2009-02-17) -- Researchers already have shown that gardening can offer enough moderate physical activity to keep older adults in shape. The researchers also discovered that among the other health benefits of gardening is keeping older hands strong and nimble.

Read more...

What is a calorie?

2009-02-18T10:34:00.001-08:00

There's been talk in the news lately about requiring restaurants to list the caloric content of foods on the menu to help consumers make wise meal choices. Without some coaching, however, in our age of information overload it may be confusing to understand what it all means other than the fact that eating "a lot" of them is "not good".

Thermodynamically, a calorie is actually known as a "kilocalorie" and is the amount of energy required to raise the temperature of 1 gram of water by 1°C from a standard initial temperature.

In layman's terms, the calorie is referred to as the way scientists express how much energy is produced by food, specifically the macronutrients: carbohydrate, protein, and fat.

The energy breakdown is as follows:

Carbohydrate - 4 calories per gram
Protein - 4 calories per gram
Fat - 9 calories per gram

Calories are the currency of movement. Physiologically, no movement can occur without them. As long as you live, your body uses calories every moment of every day whether you're sleeping or awake, running or lying still.

How? Basal metabolism.

Your basal metabolic rate (BMR) refers to the minimal amount of energy necessary to maintain respiration, circulation, and other vital body functions while fasting and at total rest. As you may have guessed by now, this includes breathing, breaking down food, and keeping your heart and brain working. BMR is directly effected by your age, gender, weight, and physical activity.

Fortunately, there are things that you can do to increase your BMR, and therefore the number of calories you burn, even while doing "nothing".

Next time: how many calories do you need?

Mummified burgers and petrified fries? mmm.

2009-02-12T16:26:00.000-08:00

If you've seen the 2004 movie "Super Size Me" you know all about independent film maker Morgan Spurlock's unfortunate journey from trim and seemingly healthy to plump and on the brink of liver failure in just thirty days. How? By limiting himself to eating only McDonald's food for breakfast, lunch and dinner. To make matters worse, he reportedly only allowed himself the same amount of physical activity as the average American: little to none. He gained 24.5 pounds, his body fat increased to 13.5%, and he experienced mood swings and sexual dysfunction. AND, even though it only took thirty days to gain that weight, it took him fourteen months to lose it.

To quote Guy Kawasaki, "holy kaw"!

If that movie didn't convince you that you might want to motor on by the fast food joints, check out this video for a little more evidence:

Bottoms Up Circuit

2009-02-09T14:27:00.000-08:00

One of my favorite morning clients jokingly told me that she changes her Facebook setting based on how she feels after I leave each session.

Hmm. . . wonder what she'll say after today's workout. . . ;)

One of the benefits of this routine is that half of the body "rests" while the other half works. Contact me if you need info on any of the exercises.

Here's a sample variation:

Warm up 5-10 minutes first. Use dumbbells or, as in her case, weight plates (Newbies, use no weights).

Squats
Bulgarian split squat
Sumo squat
One-leg squat Modified: hold onto kitchen counter(or other stable surface), trail free leg in back instead of front, standing knee over ankle, push through heel and drive body straight up not forward

Bicycle abs, 40x
Egg rolls, 12x
2 situps/5 ab crunches x 5

T-stand pushups
Shoulder press w/alternating knee lifts
Lateral raises
Triceps kickbacks
Reverse flye

Do 8-12 of each exercise unless otherwise noted. Go down the list of exercises 2-3 times, circuit style.

She jumped in the jacuzzi afterward, but the shower works good, too.
Have fun!

'Go Red for Women' day

2009-02-06T16:23:00.000-08:00

You may have noticed the plethora of women in red today. No, Valentine's day did not come early. It's Go Red for Women day to bring awareness to women and heart disease.

Dr. Mehmet Oz, as in Dr. Oz from the Oprah Show, was on GMA this morning with 5 great healthy tips for women. In honor of Go Red for Women day, I thought I'd repeat them for your here with my two cents added in:

Tip 1: Ease Up on the Stress to Control Eating.
Yes! Many a client has shared that they ate "bad" in response to an intense situation at home or at work, large or small. They ate more than they intended, made poor and emotional choices, or starved and then binged. All not good! Take care of yourself by staying aware. Help yourself by keeping quick healthy foods handy in case you're pressed for time. And, don't forget the water!

Tip 2: Don't Just Count Calories, Count Exercise
This is a good one. Many women are afraid of gaining muscle mass, but I guarantee you that MOST women will not gain massive body building physiques simply by doing resistance training. Further, not only can added muscle mass decrease the incidence of osteoporosis, more muscle mass equals a higher metabolism. A higher metabolism equals more calories burned, and therefore better weight management overall. This is especially important since as we age we lose muscle mass with each decade while gaining more fat.

Tip 3: Sleep Is the Key to Building Muscle
Not only do the growth hormones released during sleep help us to make the most of our workouts physiologically, sleep also regulates the hormones released (or not) that make us want to EAT at night.

Tip 4: Forgive Yourself for Mistakes and Learn to Feel Better
In other words, get over it! If you miss a workout or eat poorly, speed bump over it and pick up where you left off. Dwelling on it may only lead to a downward spiral that takes you longer to recover from. Focus on positive affirmations and move on!

Tip 5: Make Long-Term Changes You Can Sustain
Healthy habits for a healthy lifestyle. People who yo-yo diet or binge workout really haven't made choices they could live with as a part of their "normal" lives, so their results are less than stellar. And think, you don't miss days of brushing your teeth . . . I hope, or skip the shower for long periods, do you? That's because those habits are a part of who you are. Eating healthy and exercising has to be the same way. Find things that you enjoy both in terms of activity and eating styles, and you'll stick to it. And, do allow yourself the less healthy treats you like, but do it thoughtfully and occassionally.

Go here for Dr. Oz's advice.

Taste the season!

2009-01-30T12:01:00.001-08:00

A recent article from SparkPeople.com had some great tips on eating WITH the season. After all, why insist on eating summer squash when clearly the recent snow on the ground and current English fog cover suggest we're no where near the time of 90 degree heat waves anytime soon! And, personally, eating watermelon when it's freezing outside is just plain wrong.

Winter produce. Yeah, that's the ticket: root vegetables such as carrots, potatoes, onions, nuts, brussel sprouts, citrus fruits (aka satsumas, grapefruit,etc), apples, pears. . . visit the Oregon Farmer's Markets Association website (or find the one in your state/area) for your local harvest schedule.

For optimal nutrition and taste:

* Focus on the fresh, minimizing the use of prepared foods as much as possible. When you must use prepared foods, make an effort to embellish them with one or more fresh ingredients.

* Pick a new produce item to try every week, whether the neglected rutabaga or the tropical mango.

* Cook at least one new dish each week, and look for recipes that will help you get acquainted with new ingredients. You can subscribe to a food magazine, plug in keywords on the Internet, or even swap new recipes with friends. Since food writers generally base their topics and menus on the foods of the season, take advantage of their offerings to reward yourself with wholesome, tasty meals.

* Experiment with regional or ethnic dishes. Most regional cuisines, developed in horse-and-buggy times, used local ingredients close by. Exploring new foods will keep mealtime both interesting and healthy.

* Take advantage of the useful food information your grocer provides. Whether you consult those little description cards that hang above specific fruits and veggies, or hold a friendly discussion with the produce manager on how to peel the leaves of an artichoke, you’ll find a wealth of ideas about preparing food.

Feeding your hunger vs. filling your wallet

2009-01-23T16:41:00.000-08:00

As our current economic climate settles in, those $1 Value Menus may be looking awfully tempting for some people right now. McDonald's even reported a rise in sales a few months ago as people reign in their spending and tighten their budgets.

Supplementing your grocery budget with fast food fare doesn't have to blow your entire fitness plan, however, if you choose wisely.

* Go online and check out the menus. Every major fast food restaurant has nutritional information on their website. You can also ask for info when you pick up your order. Know the impact of your choices. At Wendy's, for instance, one can get a side salad, a baked potato, and 5-piece chicken nugget for $3.00 (535 calories; 15 g fat; 570 mg sodium; excludes condiments). Knowledge is power!

* Skip the fries and order a side salad. Fries are, well, fried. Anytime you cook food in oil the calories skyrocket. And you know this! Fries ~350 calories, side salad (sans dressing) ~ under 100 calories. Hmm. Do go easy on the dressing though; remember a serving is 2 tablespoons.

* Ask for the mayo on the side. In general, gooey is not good. At 100 calories per serving, take control! This will save you from having to scrap it off onto a napkin. . . not that I know anything about doing that. . .

* Go bunless. Or, at least get rid of the top bun. White flour, no fiber, and little if any nutrients are in that bread. Other than consuming "empty" calories, what's the point in eating it?

* Use salsa, ketchup, mustard, and barbeque sauce. No, not together (ick)! You can, however, add more flavor with less caloric impact by using these condiments rather than choices such as ranch and honey mustard.

* Hold the cheese. Depending on the type, omitting the cheese can save you 90 calories and 7 grams of fat or more. And do we even need to discuss the cholesterol content?

* Order from the "healthy" area of the menu. Every fast food restaurant seems to have their own take on the healthy menu. Taco Bell, for instance, has even introduced its Fresco Menu. While perhaps not the most wholesome of food, it does offer better offerings than other menu items.

Stay focused, stay fit!

Resolutions: take ONLY what you can eat!

2009-01-01T10:11:00.000-08:00

Another January has arrived and, as customary, a reported 92% of "us" will make one or more resolutions for the New Year. While the current trend for many "experts" is to chat about how resolutions are bad and don't work, the beginning of the year does bring a certain sense of renewal. There is also a definitive "starting and ending" point for tracking progress as well as success.

That said, if you're one of the 92%, allow me to encourage your success with a suggestion: don't bite off more than you can chew! Create S.M.A.R.T. goals rather than generic resolutions.

What's the difference?

Resolutions tend to be finite and somewhat extreme. It's all or nothing. You either lose 40 pounds in a month or you're a failure, for instance. Exercise EVERY day or what's the point. Period.

On the other hands, goals set realistically tend more dynamic and forgiving. There is room for give and take as you mold your actions to fit your situation while creating success. When done healthily, you work to change your habits; replacing negative and destructive ones with those that bring positive results.

Losing 40 pounds, for example, may be the result of scheduling regular workouts, creating a support system, and modifying your eating habits. Weight loss is not the primary focus, but is instead the result of all the other goals set.

More on this topic in post to come!

Got Goals?

2008-12-30T20:51:00.000-08:00

With a brand new year just around the corner don't get trapped in the "same old, same old."

Two great articles on Resolutions for your reading pleasure:

1. Psychology of resolutions
2. Green resolution ideas

Too old for what?

2008-12-22T16:01:00.000-08:00

Some of you laugh when I say I plan to be the world's oldest trainer someday, but I found someone out there who's not only setting the bar extremely high, she's also serving as an inspiration for both you and me.

Take three minutes to read her story below and then think about Ms. Ernestine Shepherd the next time you're tempted to say that you are too old for anything, especially physical activity and exercise.

"Trainer, 71, is inspiration to clients"

By Ericka Blount Danois

In the corner of the gym, Ernestine Shepherd is quietly training a petite client, Cynthia Evans, who weighs 110 pounds and is 4 foot 11 inches tall. They are working on their rear delts, lifting 5-pound weights and stretching their arms into a “T” before they move on to the 30-pound weights.

It would all seem pretty dreary — the rain, the routine of weightlifting — if it weren’t for the fact that Shepherd, at age 71, is so dazzling to watch. Wearing red sweat pants, a red-and-white sports bra and a baseball cap that reads, “Determined, dedicated, disciplined to be fit,” she is a unique figure in the world of fitness.

Shepherd’s attitude lends credence to the adage “age ain’t nothing but a number. ”Five days a week, she trains women of all ages — three days at Energy gym and two days at her church,Union Memorial United Methodist Church , 2500 Harlem Ave., where she has a class of 25.

ERNESTINE SHEPHERD's Profile:

Age: 71
Profession: Certified personal trainer and retired school secretary at City Springs School in South Baltimore .
Training grub: She drinks 16 ounces of water and eats a light snack that includes a bagel with peanut butter or two hard-boiled eggs before starting her workout.
On the run: Susan G. Komen Breast Cancer, Turkey Trot, Women’s Classic in Baltimore, Resolution Run at Patterson Park, Race for the Kids, the Dreaded Druid Hills at Druid Hill Park, Baltimore Marathon.
Other acclaim: Has appeared in Essence (1991 and 2003); The Baltimore Times (2002); and the book Self Seduction, Ultimate Path to Inner and Outer Beauty (2003); has appeared on The View (2001); in a Carmax commercial (2004); and in the Miss America Senior Pageant (2004). She models for Nova Models in Baltimore .
Status: Married to Collin Shepherd, 77, for 52 years. They have a son and a grandson.
What her husband says: “She is a very determined person and she
is not only in this for herself, she is interested in helping other people,
including myself,” he says. “We exercise at home. She is an inspiration tome;
sometimes I get lazy, but she gets on me. I learned you are never too old to
exercise.”

“I usually start off with about 15 minutes of cardio, running in place, then we do floor exercises working on the abs, legs, upper and lower obliques, and then we proceed with the weights,” she says about her training sessions that last about an hour. Wendy Barry, 38, started training with Shepherd six months ago. After her weight went up to 241 pounds, she started working with a nutritionist and lost 50 pounds.

When she started working with Shepherd, she lost another 20 pounds and traded her size 22 dress for a size 8. Some days she walks 10 miles with Shepherd before she goes to work at the Department of Social Services in Baltimore .

With 10 percent body fat, Shepherd is 5-foot-5 and about 130 pounds of inspiration to her clients, many of whom she includes in her routine of walking or running, which begins at 4 a.m. at Druid Hill Park.

Sharron Woods, 60, and her mother, 85-year-old Eva Miller, attend Shepherd’s Saturday class at the church. Both are former body builders who have successfully competed in weightlifting competitions.

When Miller was 70, at 5 feet 3 inches tall and 150 pounds, she could bench press 175 pounds. So she and her daughter were skeptical when they began Shepherd’s first class and were instructed to run in place.

“I looked at my mother and said, ‘This is not going to get it; we are used to vigorous exercise,’ ” Woods says. “Well, then she pulled out some exercises I had never seen. Before we left, I was begging for more.”

Some of the exercises, Woods recalls, included trunk twists while holding a pole– right, and then left, before going down and doing squats still holding the pole.

Still, Woods wasn’t convinced. When Shepherd asked her to run with her in the morning, her first thought was, “She’s 70, I can keep up with her.” “That woman was a road runner!” remembers Woods. “I am really energized working out with her.”

Her mother was equally humbled: “She didn’t go easy on me because of my age,” says Miller, who works part time as a teacher’s aide in the Baltimore school system. “She works me just like she works everybody else.”

Indeed, she even works hard enough that her former trainer, Raymond Day, can’t keep up with her.

Though he runs with her some mornings, he is reluctant to take her up on offers to participate in the marathons she runs in. In addition to her regular workout routine and training others, Shepherd has participated in numerous 5K and 10K races and marathons.

But Shepherd hasn’t always had a focus on fitness in her life. In fact, in her younger days she was a “prissy” girl, with little athletic interests.

It wasn’t until she turned 56 that she began to exercise with the aid of her sister.

They were both spurred on to join a gym after shopping for bathing suits and not liking what they saw in the mirror.

Day trained them both at a gym on U.S. 40 and remembers that Shepherd was in good shape, but had a lot of body fat and didn’t know how to lift weights. Her sister, a year older, acclimated her body quickly to the routines.

Then one day in 1992, her sister came into the gym complaining of a ringing in her ears. “A few days later, she passed away,” remembers Day. “She had a brain aneurysm that burst in her head. They were really close, they did everything together.” “When she died, I said I didn’t want to do anything,” says Shepherd, a retired Baltimore schools secretary. “A friend of mine said, ‘You know your sister wouldn’t want you to do that.’ ”

Day says that when she decided to come back to the gym, she came back with a new vigor and dedication. Before long, people would compliment her on how she looked. “She was the most dedicated person I have ever trained,” says Day, who worked with her for 15 years.

Nowadays, she works with nutritionist Todd Swinney. She keeps busy by modeling in magazines and commercials and recently participated in the Senior Miss America pageant in Baltimore .

But mostly she inspires others.

“She is a people person,” says Woods. “She is constantly asking, ‘How do you feel about this? Are you feeling OK?’ Most people just follow a routine and they don’t pay attention to how you feel. With Ernestine, every day is different.

“So that means, it not only keeps you thinking, it keeps your body thinking and challenges your body,” she says. Miller agrees.

“She is amazing,” she says. “I don’t think I’ll ever look like that, but I am working on it!”

Okay y'all... time to get back in the gym!!! SERIOUSLY!!!!!!!!!

Hot Holiday Fitness Gifts

2008-12-01T10:19:00.000-08:00

Ahh, another holiday season. Time to get out and search for that meaningful, yet unique gift for our friends and loved ones. While it can be a bit tough to find something interesting yet practical, not everyone is ready for gifts like these "barefoot" workout shoes . Here are some fun and cool, yet still practical ideas to infuse some health conscious thinking into their holiday season.

1. Wii Console ($300). Interactive with lots of options from general gaming to active play. Upgrade with Wii Fit ($150) to add balance games, yoga, boxing, and more.
2. Body Bugg ($300-$500). Measures how much heat your body is producing to determine the number of calories burned. Can be used along with personalized Web-based food diaries and workout plans.
3. Fitbit Tracker ($99). Be one of the first to use this gadget that tracks activity, nutrition, and even sleep from minute to minute. Uses an avatar, such as a flower, that shrinks or grows based on how healthy you’ve been.
4. Nike+ iPod System and Sports Kit ($29 plus Nike+ shoes and ipod or sportband). Great for runners! Works with a sensor place in special Nike+ shoes as well as an iPod (for music lovers) or a special arm band. Links to a website that tracks distance, calories, pace and more.
5. Garmin 705 GPS Unit for Bikes ($249-349). Think Nike+ for bikes with the added bonus of GPS to keep you from getting lost.
6. BodiBeat ($300) Not your average mp3 player, this tool changes the beat and the music to match your pace. Slow down and the music slows down; speed up and the music speeds up.
7. Strollometer ($40) A new twist on an old idea, version of the standard pedometer clips onto any baby stroller and is a great idea for new moms looking to get their sexy back!
8. BOSU Balance Trainer ($100). Portable and versatile, it can be used as a bench, step, and core trainer all in one. Whether you’re looking to enhance your athletic and recreational performance or just want to improve daily tasks you can add an interesting twist to your workouts with this balance tool. Get it discounted locally at Exercise Equipment NW in Beaverton by telling Kim or Paul we sent you.
9. Gliding Discs ($25). This "new" kid on the fitness trend block can add intensity to your body weight exercises while increasing your core strength. Nylon versions are designed for hardwood floors and hard plastic orbs similar to Frisbees are made for carpet.
10. AMPHIBX Armbands and SURGE Headphones ($70/$60) Great for the aqua-fiends in your life. Weather jumping in the pool, kayaking or running in the pouring rain, this waterproof choice will stay dry even in the wettest of circumstances.

Learn not to lean.

2008-11-28T16:18:00.001-08:00

Ready to burn more calories while using your favorite piece of cardio equipment? Put away the books and magazines and stand (or sit) up tall. Stop hunching and leaning!!

While it may seem comfortable, these habits won't get you the results you desire. And believe me, I understand that it can get a bit tedious going nowhere fast on a machine. I've spent many a training session entertaining clients and keeping them preoccupied during the cardio portions of their workouts. It is important to keep your goals at the forefront of your mind when you're working out alone, however. You're there to burn calories, increase your endurance and get in shape. You'll get more bang for your buck if you put on some fun, energizing music and get lost in the moment than you will from aimlessly meandering on the equipment.

Try these quick tips:

* If you've been working out for a while, it may be time to manipulate all those handy, dandy buttons on the console. Try out those pre-programmed workouts.
* Work the machine! Mix it up by changing the elevation, trying different resistances, and moving the incline/decline as available on your machine.
* If you have more than one piece of equipment at your disposal, mix it up with 5-10 minutes on each.
* Have fun. Make a game of it by seeing how many revolutions or mile increments you can reach in a certain period of time.
* Interval train. Change the intensity of your workout by mixing your weight training with 1-2 minutes on the machine.

Got ideas of your own? Let me know what you do to make your cardio workouts more fun and interesting!

Five Bad Fitness Habits

2008-11-13T16:59:00.000-08:00

Sometimes when I do accountability checkups I feel a little like Captain Jack looks over there. Confused.

When it comes to fitness, we can be our own worst enemy. We want to be healthy and look good, but routinely do things that are the opposite of those desires. Even worse, bad habits creep in and sabotage the fitness success of even the most driven of us. While it's normal to get off track at times, it's my job to provide the swift (and polite) kick in the pants to help you refocus. Check out the worst culprits of late and work on getting rid of those dream killers forever!

Bad Habit #1 - "A general, nebulous fitness plan or goal."
Simply saying that you want to "get into shape" is not enough. You + No Plan + No Focus = Failure. And we don't want that, now do we? Aimlessly wandering around the gym or doing the same workout day in and day out, for instance, may be okay for general health, but it won't necessarily change your body or give you more strength and endurance. Think about what you really want to accomplish with your fitness program and focus your efforts in that direction. Need some guidance? Read this article on our website.

Bad Habit #2 - "Inconsistency."
Those "few missed workouts" here and chronic "bad" meals there add up in the negative direction. Sporadic periods of inactivity and uncontrolled eating habits won't give your body incentive to respond progressively. Training effects (as in more toned muscle, better endurance and less fat) develop over time and your body won't commit to changing if you don't give it regular positive stimulus. You also won't be burning the calories and body fat necessary for healthy change.

Bad Habit #3 - "An all or nothing mentality."
Missing a workout or "cheating" on your healthy eating plan is not license to let things get out of hand. It also doesn't mean that you should punish yourself during your next workout or starve yourself either. Accept what you've done and get back to your program as soon as possible. Remember that the longer you let yourself slip, the more likely it is to develop into a negative habit. If time is an issue (as it often is during the holidays), it's better to do some of your workout than none at all simply because you can't get the whole routine in. If you're pressed for time, break it up into smaller increments. Do mini workouts over the course of the day, for instance. Even ten minutes of exercise can have tremendous effects on your bottom line. . . literally.

Bad Habit #4 - "Trying to do it all at once."
It took time to gain weight and get out of shape, so it will take time for you lose the weight and get back in shape. Expecting instant miracles goes against general physiology principles and could leave you frustrated and injured in the long run. Resist the urge for instant gratification in favor of a lifetime of health. While it may be important for you to look good, you also want to feel good and that requires learning to maintain the habits necessary for you to live better longer.

Bad Habit #5 - "Doing it alone."
Whether you enlist the help of a fitness professional to guide your steps or find a workout buddy to help keep you focused, there's safety in numbers, as they say. Studies have shown that the more people you have on your side, the more likely you are to remain accountable and motivated. Develop your own cheering section by sharing your fitness intentions with people who have a positive influence on your life.

"NEAT-o!"

2008-11-03T15:56:00.000-08:00

Have you heard of NEAT?

NEAT is non-exercise activity thermogenisis, a fancy term for spontaneous physical activity that accumulates as a part of your normal daily routine. It's one of the ideas behind the recommendations to take the stairs whenever possible and to park further away from store entrances when shopping.

According to a recent study conducted by Mayo Clinic endocrinologist, James Levine and colleagues, lean people spend a daily average of 150 fewer minutes sitting than obese individuals do. In terms of weight management, these findings have tremendous implications when you consider that ALL human movement REQUIRES the usage of calories. Whether you're exercising, doing household chores, running errands, or tapping your foot, every time your muscles flex, your caloric needs are that much higher than if you remained still and sedentary.

Now don't go overboard with the idea.

Simply fidgeting and twitching won't make you any fitter or leaner. It also won't give you license to dive head first into a bowl of chips and guacamole. With accumulation, however, taking the stairs and parking farther away does add to your overall level of activity and with consistency it will add to your general health. Another benefit is that it can help to keep you in the "fit mindset" throughout the day.

As we head full steam into the holiday season, and your schedule tightens, keep this in mind. Continue to plan your workouts just the same, of course, but also look for ways to incorporate additional activity into your day. This will be especially important for burning those extra calories from holiday goodies and favorites. Remember, even a little more activity can have a huge impact on your bottom line - both literally and figuratively.

For more info on the NEAT study and James Levine, visit Mayo Clinic Research

Junk Food Re-do

2008-09-04T17:49:00.000-07:00

Whether you're grabbing a bite before picking up the kids, running to the office or watching your favorite TV show, snacking is a regular part of many people's lives. While unhealthy snacking can make waistlines expand at seemingly exponential rates, a quick healthy choice can actually help you lose weight by decreasing your hunger and increasing your self-control.

Below is a list of unhealthy snacks and a healthier counterpart:

Unhealthy: Snickers Candy (1 bar per serving, 280 calories)
Healthier: Quacker Chewy Chocolate Chip Granola Bar (1 bar per serving, 100 calories)

Unhealthy: Starbursts Fruit Chews (1 pack per serving, 240 calories)
Healthier: Nutri-Grain Rasberry Bar (1 bar per serving, 140 calories)

Unhealthy: Cheez-It Crackers (27 crackers per serving, 160 calories)
Healthier: Wheat Thins Crackers (16 crackers per serving, 150 calories)

Unhealthy: Lays Potato Chips (15 chips per serving, 150 calories)
Healthier: Lays Baked Potato Chips (15 chips per serving, 120 calories)

Unhealthy: Oreos Cookies (3 cookies per serving, 160 calories)
Healthier: Honey Maid Graham Crackers (8 crackers per serving, 130 calories)

www.wildfirefitness.com

AM Northwest Appearance

2008-08-11T10:43:00.000-07:00

Friday, I made an appearance on KATU's AM Northwest to show people how they could create their own Boot Camp in their backyard or a nearby outdoor space. It was a lot of fun, as always. Helen and Dave are really great on and off camera.

Take a look a the segment.

It's always exciting, but just a little nerve racking I'm never sure which camera to look towards nor did I realize there was a big long handled garden tool in front of my face. ;) Didn't get to use the "mystery" chair, either. ;) Alas, getting the information out in six minutes was a real challenge. So, here's some more information to get you going:

The Idea: Use what you have to your advantage; no fancy equipment is required. Increase the fun by inviting a friend or family member to join you. Go down the exercise list 2-3 times according to your fitness level; rest as necessary and work at your own fitness level. Do each exercise for 30-60 seconds; beginners can do less, experienced exercisers can do more according to ability. Timing the exercises instead of counting reps can make it easier to modify the intensity. Finish with a relaxing stretch for 5-10 minutes.

First, survey your outdoor area to see what you can use such as:
• Patio chairs
• Deck, patio, or grassy area
• Stairs
• Low retaining wall

Many exercises can be done with body weight only, but for variety you can add things you may have around the house:
• Paint cans
• Long handled yard tools (LHYT) ie, a push broom, hoe, or rake
• Gallon bottles of water
• Buckets filled with water, dirt, sand, or small pebbles
• Bags of yard debris

If you’ve done any yard work you know that carrying and moving things around the yard takes some effort and muscle so add it to your workout. As for the buckets and water bottles, just remove or add enough water, sand, etc to make it appropriate for your level (beginners start light – you can always add more in later workouts, but you can’t take it back if you over do it!)

The Workout (begin with a brief warm up and light stretch for 5-10 minutes):

1. Bodyweight cardio options: jumping jacks, air jump rope, high knees, etc
2. Jumps over LHYT, rope, etc
• Forward/Backward
• Slalom
• Staggered
• Lay two or more down parallel to one another for a jump series
• Skip, run, or hop between parallel rows
3. Step ups (use a step or a chair, as appropriate)
4. Biceps curl w/paint cans or buckets
5. One-arm row w/paint cans or buckets
6. Plies w/forward raise (use a tree branch or a LHYT)
7. Pushups w/leg lift (use a low, stable retaining wall or patio chair)
8. Chair dips w/knee ups (option: a low, stable retaining wall)
9. Core/ab options: egg rolls, hover, side planks

This will get you started. We'll talk more about it tomorrow.

Log it to Lose it!

2008-07-09T14:28:00.000-07:00

Yesterday, researchers at Kaiser Permanente's Center for Health Research reported the results of a 6 month study involving 1,685 middle-aged men and women, finding that those who kept a food diary just about every day lost about twice as much weight as those who did not.

This was NO surprise to fitness professionals, myself included, who have long preached written food logs when trying to lose weight.

And it doesn't matter much if you use a formal notebook or scraps of paper as long as they are legible and kept organized for review. As soon as you commit to logging your food intake many things can happen. First, you discover potential "hidden" calories. You also notice any long periods with no eating (be sure to log the time), as well as instances of less intake of healthy choices (ie. fruits, veggies, water) than originally thought. Finally, you're more mindful of the foods you choose and the portions you eat, knowing that in the interest of full disclosure, everything will need to be written down and made a part of the "official" history.

I remember very clearly a client who was preparing for a wedding and despite our vigorous efforts was not losing the weight we expected. After having her log her food for a week we discovered that her "healthy" chicken & veggie bentos along with her pasta primaveras included 3 servings of rice and an equal amount of pasta respectively. Bottom line, while her overall choices were acceptable she was consuming way more calories than she thought. Once we identified the problem, she was on her way to success.

So bottom line, if you want to increase YOUR success in shedding pounds, one of the best ways is to create a food diary and write it all down. Log it to lose it!

www.wildfirefitness.com