Monday, May 31, 2010
Kale Chips
Needing something crunchy and maybe a little salty? Get a bunch of Kale the next time you're shopping and make this easy, quick and delicious recipe. You'll find that you aren't able to eat just one!
Friday, May 28, 2010
Camper P.O.V.
Welcome to our Camper P.O.V. series. We'll be following a camper's journey through one of our many locations. Check back weekly for updates on their goals, successes and challenges. This month we visit with Katie Drew Clay who has entered into her own "Motivational May."
I can’t believe “Motivational May” is officially over! Where in the world did these four weeks go?
This last week got off to an interesting start. Anxious to get back into my routine after a girls’ weekend beach trip, I was legitimately excited to wake up early on Monday to workout (which is an accomplishment in and of itself because I’ve never been “excited” to wake up early.) However, the stars did not align Monday morning. Not only did I forget my keys when trying to get out the door (a highly unusual occurrence for me), but I also forgot my shoes. How can you forget shoes? Well, I keep my nasty old tennis shoes out in the garage, and after being thrown off my routine with the last minute scavenger hunt for my keys, I jumped in the car without them. I was about halfway to Boot Camp when I remembered, and turning around to get them put a huge limit on my time, so I missed the workout. Yeah, not the start to the week I was hoping for.
The rest of the week flew by without a hitch, and I can’t believe I survived the four weeks. Before this experience, the idea of boot camp wasn’t even a distant dream for me because I had immediately ruled it out as something I would never do. Outdoor workouts before the sun came up? You would’ve had to be kidding me. And now, look at me…still subconsciously waking up early to go meet the group!
Sure, the four weeks had its ups and downs, and while I can say that I won’t miss waking up at 5:30AM every morning, I will miss the productivity and sense of accomplishment that came with those morning workouts. I’m absolutely thrilled with my experience at Operation Boot Camp, Chastain Park, and I’m proud to report that my hard work paid off! I feel better than I have in a while, and I’m leaving camp with the continued motivation to keep going.
Unfortunately, I’m unable to participate in “Jiggle-less June” with the other campers since wedding season will be in full tilt and numerous occasions take me away from Atlanta this month; but I feel like I’ve learned so many valuable exercises that I can incorporate back into my treadmill routine. Just yesterday, I ran three miles in 27 minutes (a long time goal of mine) and worked my core and legs afterwards. I’m excited to re-discover my own exercise routines, and while I may be away for the summer, don’t count me out to start waking up early again in the fall!
Good luck to everyone with their own Boot Camp endeavors! Have a great summer!
--
Ending Results:
PT Results: Mile Run: 9:25; 8:46, Push-Ups: 31: 34, Sit-Ups: 30; 32
GOALS:
1) perfect attendance and 2) stick to the meal plan. Unfortunately, I fell short on these first two goals. I’m okay with it though – knowing I gave it the best I could.
3) run a mile in under 9 minutes. I did it! And while the other goals were important, this is the one that I kept in my mind all four weeks. Tangible proof that hard work pays off!
4) fit into my bridesmaid’s dress (with a little extra room). I’ve tried it on and it fits! I’ll be looking good at this wedding!
Katie Drew is a camper at our Chastain Park location. She hails from Macon, Georgia and loves celebrity gossip.
Wednesday, May 26, 2010
Gaining Weight....Building Muscle
The fact sheets from the SCAN dietetic group have been so useful to me in practice, I thought I would share another very easy to understand fact sheet with you! Because many of us want to build muscle and the more and more we do boot camp the more we want to workout, this fact sheet may answer your questions if you are participating in additional workouts along with boot camp. Gaining muscle in the key to staying strong and healthy and revving the metabolism. Breaking down too much muscle is counter productive to all the work you are doing, therefore, following these easy tips can help!
Monday, May 24, 2010
Cooking Class: Grilling
The summer is upon us and grilling is the fun way to get together with friends here are a few pointers on grilling from Cooking Light!
Cooking Class: Grilling
Consider your outdoor grill an outdoor kitchen. A host of possibilities awaits, from salads with colorful grilled summer vegetables to robust entrées of grilled chicken or fish, even grilled fruit desserts. Best of all, anyone can be a gourmet griller once they master the basics.
Cooking Class: Grilling
Whether you cook over charcoal or gas, here are strategies that will ensure your success with a variety of foods.
Grilling, defined
Grilling involves cooking food on a rack over a heat source, usually a charcoal fire or ceramic briquettes heated by gas flames. Direct heat quickly sears the outside of food, producing distinctive robust, roasted―and sometimes pleasantly charred―flavors and a nice crust. If food is cooked over moderate heat, it gains a crust as well as a smokier taste.
Grilling involves cooking food on a rack over a heat source, usually a charcoal fire or ceramic briquettes heated by gas flames. Direct heat quickly sears the outside of food, producing distinctive robust, roasted―and sometimes pleasantly charred―flavors and a nice crust. If food is cooked over moderate heat, it gains a crust as well as a smokier taste.
Equipment
Choosing between a gas or charcoal grill is a lifestyle choice; they perform comparably, if not equally. For the most versatility, choose a grill with a large cooking surface and a lid. Most Americans (some 65 percent) choose gas grills for their convenience and the consistent heat provided by gas flames; others enjoy the hands-on approach to lighting a charcoal fire.
Choosing between a gas or charcoal grill is a lifestyle choice; they perform comparably, if not equally. For the most versatility, choose a grill with a large cooking surface and a lid. Most Americans (some 65 percent) choose gas grills for their convenience and the consistent heat provided by gas flames; others enjoy the hands-on approach to lighting a charcoal fire.
Here are a few other useful tools: a chimney starter for charcoal, long-handled tongs, basting brush, spatula, oven mitts, a wire brush for cleaning, disposable foil pans, and a meat thermometer.
Direct versus indirect heat
Direct grilling involves cooking food squarely over the heat source, usually with the lid off. Similar to broiling, this method cooks food quickly with intense heat. This method works best for thin cuts of meat that cook quickly (burgers and several kinds of steaks and chops, for example) and most vegetables. It is not ideal for larger cuts of meat because the high heat will overcook them on the outside before they're done inside.
Direct grilling involves cooking food squarely over the heat source, usually with the lid off. Similar to broiling, this method cooks food quickly with intense heat. This method works best for thin cuts of meat that cook quickly (burgers and several kinds of steaks and chops, for example) and most vegetables. It is not ideal for larger cuts of meat because the high heat will overcook them on the outside before they're done inside.
For food that needs to cook longer (pork shoulder, for example, or whole chickens), use indirect grilling, with which a fire is built on one or both sides of the food and the hot air circulates around it. Indirect grilling requires a covered grill, which creates convected heat. It's a gentler cooking method than direct grilling, allowing larger cuts to cook completely through without overbrowning.
Follow this rule of thumb: If it takes less than 20 to 25 minutes to cook, use direct heat; otherwise, use indirect heat.
The exception is large fish fillets, which yield better results over indirect heat even though they can typically be cooked in 15 minutes or less over direct heat. Fish is so delicate that direct grilling can cook it too quickly and render it dry. (Or it can burn oils in the skin, resulting in a fishy odor that many people dislike.) If you use indirect heat, fish will cook perfectly and remain moist.
Keep it clean
Preheat the rack with all burners on high for 10 to 15 minutes (whether you're using direct or indirect heat). Doing so will incinerate any remaining residue from the last cookout, making it easy to clean off. Then, brush the cooking grates with a brass-bristle grill brush; steel bristles can damage the enamel finish of some grates. (In a pinch, if you don't have a brass-bristle cleaning brush, use a ball of crumpled heavy-duty aluminum foil between a pair of tongs to clean the grates.) Clean the grates vigorously so that they are smooth and free from food that may have adhered from previous grilling. Brush the preheated grill racks each time you grill.
Preheat the rack with all burners on high for 10 to 15 minutes (whether you're using direct or indirect heat). Doing so will incinerate any remaining residue from the last cookout, making it easy to clean off. Then, brush the cooking grates with a brass-bristle grill brush; steel bristles can damage the enamel finish of some grates. (In a pinch, if you don't have a brass-bristle cleaning brush, use a ball of crumpled heavy-duty aluminum foil between a pair of tongs to clean the grates.) Clean the grates vigorously so that they are smooth and free from food that may have adhered from previous grilling. Brush the preheated grill racks each time you grill.
At the beginning of grilling season, preheat the grill with all burners on high or with an even layer of preheated charcoal for an hour before brushing the cooking grates. You should only need to do this one time to bring your grates into shape for the season; it's the grill version of the principle behind a self-cleaning oven―burning everything off.
Light up
If you have a gas grill, simply ignite the burners and place them on high to preheat. If using indirect heat, turn off one side of the grill once it's preheated.
If you have a gas grill, simply ignite the burners and place them on high to preheat. If using indirect heat, turn off one side of the grill once it's preheated.
If you have a charcoal grill, the easiest way to light charcoal, briquettes or lump hardwood, is in a chimney starter. It's best to choose a high-capacity chimney starter, or you're likely to discover that you need two starters to light enough charcoal for your grill. (A traditional kettle grill works most efficiently with 50 briquettes.) Use an odorless, tasteless fuel starter or crumpled newspaper to initiate the fire. Let the charcoal burn until it is covered with white-gray ash, which indicates it is at the perfect cooking temperature.
If you use the direct heat method, scatter the briquettes evenly across the charcoal grate. If you are using the indirect cooking method, equally divide the briquettes on either side of the grate and place an inexpensive disposable aluminum pan in the empty spot. The food is placed over the drip pan, which catches drips and reflects some heat back to the food. Many cooks place charcoal on one side of the grill and leave the other empty. But distributing the briquettes to each side of the food (if space allows) creates consistent heat that envelops it.
Control the heat
Maintaining a specific temperature on a gas grill is simply a matter of turning a dial to the appropriate setting. On a charcoal grill, air vents control the heat. To allow airflow, do not cover the bottom air vents with briquettes. Also, leave the vent on the top of the grill at least partially open. The more open the vents, the hotter your grill will cook. If you want medium heat, cover the vents about halfway.
Maintaining a specific temperature on a gas grill is simply a matter of turning a dial to the appropriate setting. On a charcoal grill, air vents control the heat. To allow airflow, do not cover the bottom air vents with briquettes. Also, leave the vent on the top of the grill at least partially open. The more open the vents, the hotter your grill will cook. If you want medium heat, cover the vents about halfway.
Oil the food
Whenever possible, coat the food (not the grill rack) with oil or cooking spray to promote caramelization and those telltale grill marks, and to help prevent sticking. If you don't coat the food, its natural juices may evaporate as it grills, leaving the food dry and papery―this is especially true when grilling vegetable slices.
Whenever possible, coat the food (not the grill rack) with oil or cooking spray to promote caramelization and those telltale grill marks, and to help prevent sticking. If you don't coat the food, its natural juices may evaporate as it grills, leaving the food dry and papery―this is especially true when grilling vegetable slices.
Elizabeth Karmel
Cooking LightI am STRONG!
Hello my dear friends. How are you doing? How's your training and clean eating going? Are you struggling at all? Are you eating cleaner and working out harder every day? We had a moment in camp today that was coincidental - I don't really believe in coincidence, so feel like sharing it with you.
As you set goals for yourself and strive to move the ball forward on becoming more fit and healthier from the inside out, do you listen to how you speak to yourself and about yourself?
Twice today, two different people used the same word to describe themselves. Weakness.
How do you think of yourself? What words do you use when you talk to yourself? Folks typically show up in camp with tons of negative self talk oozing from their lips. They call themselves fat, slow, out of shape, loser, weak, not a runner, not an athlete, and on and on.
This kind of self talk is self destructive and has a powerful grip on you! Stop it! When you speak of yourself this way to yourself and out loud, you are perpetuating the percieved undesirable feature or quality. As long as you keep these thoughts running through your body, you will keep producing results to confirm what you are speaking.
Think about it. Call yourself a fat, out of shape loser right now and see what it does to you. I bet your posture sinks, your eyes cast to your feet, you heave a sigh and your spirit falls.
Now, try this; give thanks to your body for what it can and will do for you today. Be grateful that you are alive and well and able. Be at peace that you are exactly where you are right now and that you are in exactly the perfect place to reach for your higher self. You are in a wonderful place to reach for cleaner food, to plan for your daily activity and complete it. Say to yourself: "Today is the perfect day for me to be a little bit better at being me. I am ready, able and capable of taking great care of myself today and enjoying the way it feels to do so. I am grateful for my body, for the air in my lungs and the nutrition in my blood that is giving me energy and the possibility for greatness. Today I am moving closer to my greatest self and it feels envigorating!"
You sitting up a little taller? Smiling? Breathing easily? Excited about getting going on your goals for today?
My claim to you is that we don't have faults or flaws. We do have habits and practices that take us further away from achieving what have set in our hearts and minds to achieve for ourselves. We do engage in moments in our days where we stop ourselves from stepping into the future we desire to live in. Those are not faults, flaws or weaknesses. They are merely practices, thoughts and habits we would do well to acknowledge and consciously step away from. They are opportunities for us to stop ourselves, breathe deep, get centered and be "thought-full" about how we are being.
When you recognize that you have just spoken in a negative way about yourself, catch yourself. Stop. CHOOSE a different thought. "No, I am not weak. I am strong. I do have an opportunity to create a game plan to strengthen myself here and I am doing that. I give thanks to a body that can and will." And then forge ahead confidently.
Focus on planting wisely the thoughts you allow in your mind. Consciously and deliberately pull the weeds and throw them behind you never to be heard from again. Cultivate strong, powerful, useful thoughts that create you as someone able and moving into your best self and the life you are supposed to be living.
Today is a great day to become all you were always meant to be.
In Fitness and In Health,
Melanie Churchwell
As you set goals for yourself and strive to move the ball forward on becoming more fit and healthier from the inside out, do you listen to how you speak to yourself and about yourself?
Twice today, two different people used the same word to describe themselves. Weakness.
How do you think of yourself? What words do you use when you talk to yourself? Folks typically show up in camp with tons of negative self talk oozing from their lips. They call themselves fat, slow, out of shape, loser, weak, not a runner, not an athlete, and on and on.
This kind of self talk is self destructive and has a powerful grip on you! Stop it! When you speak of yourself this way to yourself and out loud, you are perpetuating the percieved undesirable feature or quality. As long as you keep these thoughts running through your body, you will keep producing results to confirm what you are speaking.
Think about it. Call yourself a fat, out of shape loser right now and see what it does to you. I bet your posture sinks, your eyes cast to your feet, you heave a sigh and your spirit falls.
Now, try this; give thanks to your body for what it can and will do for you today. Be grateful that you are alive and well and able. Be at peace that you are exactly where you are right now and that you are in exactly the perfect place to reach for your higher self. You are in a wonderful place to reach for cleaner food, to plan for your daily activity and complete it. Say to yourself: "Today is the perfect day for me to be a little bit better at being me. I am ready, able and capable of taking great care of myself today and enjoying the way it feels to do so. I am grateful for my body, for the air in my lungs and the nutrition in my blood that is giving me energy and the possibility for greatness. Today I am moving closer to my greatest self and it feels envigorating!"
You sitting up a little taller? Smiling? Breathing easily? Excited about getting going on your goals for today?
My claim to you is that we don't have faults or flaws. We do have habits and practices that take us further away from achieving what have set in our hearts and minds to achieve for ourselves. We do engage in moments in our days where we stop ourselves from stepping into the future we desire to live in. Those are not faults, flaws or weaknesses. They are merely practices, thoughts and habits we would do well to acknowledge and consciously step away from. They are opportunities for us to stop ourselves, breathe deep, get centered and be "thought-full" about how we are being.
When you recognize that you have just spoken in a negative way about yourself, catch yourself. Stop. CHOOSE a different thought. "No, I am not weak. I am strong. I do have an opportunity to create a game plan to strengthen myself here and I am doing that. I give thanks to a body that can and will." And then forge ahead confidently.
Focus on planting wisely the thoughts you allow in your mind. Consciously and deliberately pull the weeds and throw them behind you never to be heard from again. Cultivate strong, powerful, useful thoughts that create you as someone able and moving into your best self and the life you are supposed to be living.
Today is a great day to become all you were always meant to be.
In Fitness and In Health,
Melanie Churchwell
Friday, May 21, 2010
Camper P.O.V.
Welcome to our Camper P.O.V. series. We'll be following a camper's journey through one of our many locations. Check back weekly for updates on their goals, successes and challenges. This month we visit with Katie Drew Clay who has entered into her own "Motivational May."
I'm not going to lie, it was difficult to decide what to discuss in this week's blog. After finishing out week three at Boot Camp, Chastain Park, all I can really say is that things did not go according to plan...
I finished week two with a renewed spirit, and vowed to stop throwing away entire weeks on junk food and laziness when one day didn’t go well. I wanted to refocus daily (or even hourly) on my quest to be fit and healthy. Let me just say, my learning curve is a little bit slower than I would like. I wish I could report that I nailed those goals in the third week...that I stuck to the plan and did better than ever, but my reality is a different story.
I finished week two with a renewed spirit, and vowed to stop throwing away entire weeks on junk food and laziness when one day didn’t go well. I wanted to refocus daily (or even hourly) on my quest to be fit and healthy. Let me just say, my learning curve is a little bit slower than I would like. I wish I could report that I nailed those goals in the third week...that I stuck to the plan and did better than ever, but my reality is a different story.
I’m sad to say I only made it to two workouts in week three. TWO! That’s a horrible percentage no matter which way you slice it. And while I can say in good faith that one of my absences was unavoidable, the other two were from sheer lack of motivation. In all honesty, I just felt that “life” got in the way. You know -- the everyday responsibilities that weigh on us…work, friends, household errands. All these things pushed my fitness goals to the back seat. Instead of dedicating myself to seeing results, I was focused on the upcoming beach trip we had planned, the huge project due at work, and the impending maintenance service appointment for my car. With these things on my mind, waking up at 5:30AM just didn't seem as feasible as it had in the previous weeks.
And it didn’t help that I’d felt I’d already seen some results. Weird, huh? The minute I started feeling these workouts paying off, I back off. Sure, it was great to feel leaner and stronger, but it totally back-fired in terms of motivation. I felt I could slack off since I’d already worked hard – “I deserved it.” This is a common thing for me, seeing results and then backing off. Every time I make progress, I think I can revert back to old habits without the same consequences. It's such a ridiculous way of thinking when you look at it rationally because it's those exact same habits that put you there in the first place. I guess I should add it to the list of attitudes I need to adjust...
Food was also my enemy last week for those same reasons. “I’ve worked hard and feel great, I owe it to myself to have that quesadilla.” That on top of the additional stress at work made lunch, and consequentially dinner, a meal of convenience. I won’t bore you with details of my culinary digressions, so let’s just say that last week took its toll on me; and there’s no excuse -- just the simple break down of my defenses.
Let it be known that I have re-motivated myself for the final week, and I've come to the cold hard realization that the types of changes I dreamed about in week two do not happen overnight. I’ve always been one to live by the simple idea of “you do what you can do, when you can do it.” And I continue to live by that. So what if life gets in the way? You can only control how you act in that moment. And as a testament to that mentality, I’ll leave you with a positive from the week. On my beach vacation this past weekend, I woke up early and went for a run. I did what I could do, when I could do it.
Katie Drew is a camper at our Chastain Park location. She hails from Macon, Georgia and loves celebrity gossip.
Food was also my enemy last week for those same reasons. “I’ve worked hard and feel great, I owe it to myself to have that quesadilla.” That on top of the additional stress at work made lunch, and consequentially dinner, a meal of convenience. I won’t bore you with details of my culinary digressions, so let’s just say that last week took its toll on me; and there’s no excuse -- just the simple break down of my defenses.
Katie Drew is a camper at our Chastain Park location. She hails from Macon, Georgia and loves celebrity gossip.
Wednesday, May 19, 2010
Tuesday, May 18, 2010
Sprint for you Life
To wit, I’ve been thinking about sprinting a bit, and why so many of our campers are, to be truthful, terrified of it. Partly, I think it’s just because it’s been so long since they’ve actually done it. Probably in college for some of them who were athletes, or high school or even as small children. It’s when we’re kids that sprinting is done simply for the sheer joy of it, because it feels good to use your muscles and go as fast as you possibly can go. You cross your imaginary finish line and you’ve conquered the world.
Then we grow older and we become more reserved; we want to “act like adults,” and that means measuring your pace, being dignified, being in control. And I think getting a little bit out of control again scares people.
Here’s the thing: I think we should encourage our campers to sprint for their lives, literally and figuratively. We joke in camp that “if you never go fast, you never go fast,” and we know the health benefits of interval training, the improvement in cardiovascular performance and endurance we gain from sprinting.
But I think it’s much more than that. I think it’s about learning to push the limits, to go to your boundaries and REALLY get out of your comfort zone. I think we need to relearn how to conquer the world.
Because so many of us, when we act like adults, when we’re dignified and in control, we become scared and we become small. We don’t apply for the job or the promotion because what happens if we don’t get it? We don’t say what we really mean because what if somebody laughs? We don’t live a life of joy and purpose because we’re too busy just getting through each day at that customary measured pace.
What I want for our campers – and for myself and for all of us – is to break out of that. To live gloriously, full speed, wide open, all systems on go. To conquer the world. That wall you just might run into should have a you-shaped hole in it.
I don’t mean literally speed up your life. God knows, we have too much of that already and never enough hours in the day to get everything done. But stop muddling and shuffling through every day. Get somewhere on purpose – wherever you’re going in life, whatever your goals.
Pick a direction and go. All out. And if you fail, if you stumble, if you fall arse over teakettle, do it at a dead run.
So. There’s my profundity for the day. Not much, but I’ve been playing it over in my mind. Maybe it’s just my own personal hang ups and that’s why I like to sprint so much. I conquer the world each time. And I often fall arse over teakettle, as you are well aware. But I’d so much rather that than standing still.
Thanks to each of you for being in my life and helping me live a life of joy and purpose, gloriously.
Here’s the thing: I think we should encourage our campers to sprint for their lives, literally and figuratively. We joke in camp that “if you never go fast, you never go fast,” and we know the health benefits of interval training, the improvement in cardiovascular performance and endurance we gain from sprinting.
But I think it’s much more than that. I think it’s about learning to push the limits, to go to your boundaries and REALLY get out of your comfort zone. I think we need to relearn how to conquer the world.
Because so many of us, when we act like adults, when we’re dignified and in control, we become scared and we become small. We don’t apply for the job or the promotion because what happens if we don’t get it? We don’t say what we really mean because what if somebody laughs? We don’t live a life of joy and purpose because we’re too busy just getting through each day at that customary measured pace.
What I want for our campers – and for myself and for all of us – is to break out of that. To live gloriously, full speed, wide open, all systems on go. To conquer the world. That wall you just might run into should have a you-shaped hole in it.
I don’t mean literally speed up your life. God knows, we have too much of that already and never enough hours in the day to get everything done. But stop muddling and shuffling through every day. Get somewhere on purpose – wherever you’re going in life, whatever your goals.
Pick a direction and go. All out. And if you fail, if you stumble, if you fall arse over teakettle, do it at a dead run.
So. There’s my profundity for the day. Not much, but I’ve been playing it over in my mind. Maybe it’s just my own personal hang ups and that’s why I like to sprint so much. I conquer the world each time. And I often fall arse over teakettle, as you are well aware. But I’d so much rather that than standing still.
Thanks to each of you for being in my life and helping me live a life of joy and purpose, gloriously.
Killian Edwards, Flowery Branch OBC instructor.
Monday, May 17, 2010
Spice up your Veggies
1) Chicken or Vegetable Stock - Boiling your veggies in 1/2 water and 1/2 chicken or vegetable stock can add some flavor without adding too much salt or fat. You can also steam your veggies in the microwave with stock instead of water!
2) Garlic & Olive Oil - By Sauteing your veggies in some garlic, olive oil and touch of white wine you not only bring out the flavors, but can actually add good fats, as well as make the nutrients more bioavailable.
3) Soy & Ginger - Once of my favorite vegetable sides is stir fry veggies. They are easy to do - julienne some red pepper, carrots, onion, celery, snow peas and water chestnuts and saute them with a splash of soy sauce, a shake of ginger and touch of olive oil. They take only seconds to stir fry since the pieces are small. Delicious!
4) Parmesan - Do you love broccoli with cheese sauce? The broc is great, but adding all that fat and calories to a very healthy veggie is not a great idea. Steam your broccoli and then shake a bit of Parmesan on top. This is also great with squash, zucchini and tomatoes!
5) Onions - Sauteed onion can make any veggie a bit more palatable! Caramelize some onion and add it to your favorite cooked veggie! YUM!
6) Puree - Carrot, celery, sweet potato purees are all wonderful and different ways to enjoy your veggies. Once you puree your veggie add a touch of salt, pepper and bit of milk to make them creamy. Using a ricer or stick blender is a very easy and time saving avenue!
7) Salad - By making a salad you can easily get your day's worth of veggies in one shot. Pile on the veggies and use dark green lettuces and then make or use a vinaigrette dressing. SIMPLE!
You now have 7 different ways to enjoy your veggies...a weeks worth of fun! So get creative and get your VEGGIES!
Friday, May 14, 2010
Camper P.O.V.
Welcome to our Camper P.O.V. series. We'll be following a camper's journey through one of our many locations. Check back weekly for updates on their goals, successes and challenges. This month we visit with Katie Drew Clay who has entered into her own "Motivational May."
Halfway there!
We’ve just wrapped up week #2 of “Motivational May” at Chastain Park, and I have to say my own motivation has hit some ups and down this week. Aside from missing two workouts (one from inclement weather and one from a little lack of motivation), I have mixed feelings about my second week in the program.
It was an interesting week in terms of workouts – which only contributed to the ups and downs I had throughout the week. We were rained out on Monday, and I have to admit, I was kind of relieved. There’s nothing like waking up early only to find out you have another couple hours sleep. But for what I gained in sleep, I lost in motivation and overall wellness. Not working out Monday morning really threw off my entire day. Without the usual workout to jump start my morning, I ate poorly throughout the day and had little motivation to do anything else productive. It was as if I’d lost my oomph.
Luckily, I gained it all back on Wednesday. For some reason, during our morning workout, I felt powerful and fit for the first time since I’d started the program. I finally saw the beginning of these results we’ve been promised, and I loved it! Don’t get me wrong, the workout was tough and I didn’t just blaze through it, but I was able to complete the exercises with greater ease and push myself further than I had been. That’s a great feeling to have mid-week.
But in true ebb and flow nature, I’d lost my zeal again by Friday – letting myself skip a workout. I’m not thrilled I let myself sleep in and skip out on my morning exercise, but I just flat out could not get out of bed. Looking back on the week, I think the reason I’d given up by that Friday had a lot to do with my eating habits from the previous days.
I struggled this week with sticking to the meal plan. I’m the type who is big on fresh starts, and if something gets in the way of that, then my mentality is just to let it all go and start over later. So having a lazy, unproductive day on Monday just set me up for a week or poor food choices. I’d justify my choices with the intense workouts I’d been completing or telling myself that I’d start fresh next Monday. I know it’s the exact opposite mentality to have when trying to create a healthy lifestyle -- because let’s be honest, we’re all going to cheat at one point or another. Whether it be the office cookie cake or chips and cheese dip on Cinco de Mayo – no one’s perfect.
My new goal is to refocus meal by meal or even day by day versus week by week. This week was a “throw away” week for me because I did poorly on Monday, but I need to readjust my thinking to letting go of what I did in the past and keep moving forward. I’m not going to beat myself up for having a cookie, and then throw away the rest of the day on fast food and ice cream because I messed up earlier. I’m letting that initial cookie hurt me much more by letting it snowball into a whole day of junk. No more! I’m confident I can refocus my thinking – it just takes time.
Goals for next week include sticking to the meal plan, and allowing myself to start over each day (or each meal even). Wish me luck!
Katie Drew is a camper at our Chastain Park location. She hails from Macon, Georgia and loves celebrity gossip.
Halfway there!
We’ve just wrapped up week #2 of “Motivational May” at Chastain Park, and I have to say my own motivation has hit some ups and down this week. Aside from missing two workouts (one from inclement weather and one from a little lack of motivation), I have mixed feelings about my second week in the program.
It was an interesting week in terms of workouts – which only contributed to the ups and downs I had throughout the week. We were rained out on Monday, and I have to admit, I was kind of relieved. There’s nothing like waking up early only to find out you have another couple hours sleep. But for what I gained in sleep, I lost in motivation and overall wellness. Not working out Monday morning really threw off my entire day. Without the usual workout to jump start my morning, I ate poorly throughout the day and had little motivation to do anything else productive. It was as if I’d lost my oomph.
Luckily, I gained it all back on Wednesday. For some reason, during our morning workout, I felt powerful and fit for the first time since I’d started the program. I finally saw the beginning of these results we’ve been promised, and I loved it! Don’t get me wrong, the workout was tough and I didn’t just blaze through it, but I was able to complete the exercises with greater ease and push myself further than I had been. That’s a great feeling to have mid-week.
But in true ebb and flow nature, I’d lost my zeal again by Friday – letting myself skip a workout. I’m not thrilled I let myself sleep in and skip out on my morning exercise, but I just flat out could not get out of bed. Looking back on the week, I think the reason I’d given up by that Friday had a lot to do with my eating habits from the previous days.
I struggled this week with sticking to the meal plan. I’m the type who is big on fresh starts, and if something gets in the way of that, then my mentality is just to let it all go and start over later. So having a lazy, unproductive day on Monday just set me up for a week or poor food choices. I’d justify my choices with the intense workouts I’d been completing or telling myself that I’d start fresh next Monday. I know it’s the exact opposite mentality to have when trying to create a healthy lifestyle -- because let’s be honest, we’re all going to cheat at one point or another. Whether it be the office cookie cake or chips and cheese dip on Cinco de Mayo – no one’s perfect.
My new goal is to refocus meal by meal or even day by day versus week by week. This week was a “throw away” week for me because I did poorly on Monday, but I need to readjust my thinking to letting go of what I did in the past and keep moving forward. I’m not going to beat myself up for having a cookie, and then throw away the rest of the day on fast food and ice cream because I messed up earlier. I’m letting that initial cookie hurt me much more by letting it snowball into a whole day of junk. No more! I’m confident I can refocus my thinking – it just takes time.
Goals for next week include sticking to the meal plan, and allowing myself to start over each day (or each meal even). Wish me luck!
Katie Drew is a camper at our Chastain Park location. She hails from Macon, Georgia and loves celebrity gossip.
Thursday, May 13, 2010
Manage your Energy to Maximize your Time
We live in demanding times with many things competing for our time and attention. Here is a good article on managing our energy so we get the most out of our time. It is based on the book The Power of Full Engagement by Jim Loehr and Tony Scholtz.
Manage your Energy to Maximize your Time
Are you running out of energy before you get through your To-Do list? Time management is an impossible task. You cannot affect time one bit here in the real world. You can speed up or slow down your perception of it, but it will pass just the same. Yet, we try to manage it every day and get frustrated because we cannot get more done in less time.
Your personal energy however is something you can manage. When you are feeling enthusiastic, you get more done. When you are feeling blah or just tired, you either get less done, or you take longer to do it, or you don’t do your best at it.
So, instead of trying to find the 25th hour in a day, try managing your energy to take advantage of what time you do have. Many things will affect your energy level—skipping breakfast, the tiff with your significant other, a sick child, and overdue bills will all drain your energy. On the other hand, being properly nourished, having supportive relationships, everyone being healthy and paying your bills on time can energize you.
When things are going well in your life, you are able to focus on your work –you produce more, you achieve more. Here are a few energy management tips to help you make the best use of your time:
De-clutter. Clutter is draining. Just looking at it can make you tired. Spend a few minutes every day to put things away and you’ll not only feel better, but you’ll save time looking through piles of stuff!
Avoid toxic people. Life is too short! If people in your life are bringing you down, stay away from them just like you would avoid a virus! If you cannot totally avoid them (for instance, if it’s a family member), then limit the time you expose yourself and consider talking to them or suggest family counseling to work on the issues.
Do the tough stuff first. Whatever you dread the most every day, do it first. Just getting it done will lift you up and you will feel such a sense of accomplishment that you can tackle your other, more fun tasks with renewed vigor.
Relax. Take some time every day to sit quietly, preferably alone and just relax. Take some classes in meditation. Take a nap. Stretch. Do yoga. Do whatever you find relaxing and quieting. Take a cup of tea out to your garden. (By the way, watching TV is not usually a very relaxing activity.)
Connect. Take time every day, even if it’s just a few minutes to connect with your loved ones. A bedtime story, a shared meal, a conversation, a walk around the block with your children, spouse, friend or neighbor can really recharge your batteries by reminding you of your blessings and what really counts.
Eat healthy foods. Sounds simplistic, but there’s science behind it. More fruits, vegetables and whole grains, less fat and sugar. Your body runs better with the proper kind of fuel. Just like you would not put water in your car’s gas tank, don’t put junk in your own.
Drink more water. Dehydration is often a reason for sluggishness, headaches and feeling bad. Drink water throughout the day; don’t wait until you are thirsty.
Exercise. You knew this was coming, right? Amazingly, exercise gives you more energy than it uses, unless you overdo it. Moderate exercise, like a 30-minute walk is refreshing and energizing. The hardest part is getting your butt off the couch and out the door. Truly—after that, it gets easier! Do it at least 3 times a week and you will see for yourself.
These tips cannot create another hour for you, but they can certainly help you enjoy the hours you do have, and as a result, you will be able to focus and get more done. Remember, you have just as much time as anyone—it really is equal opportunity! Every choice you make about how you use your time is a choice about how you live your life. Taking care of yourself, your loved ones and your environment are not only good choices, they are essential to a good life.
Manage your Energy to Maximize your Time
 |
| From The Official Operation Boot Camp Blog |
Are you running out of energy before you get through your To-Do list? Time management is an impossible task. You cannot affect time one bit here in the real world. You can speed up or slow down your perception of it, but it will pass just the same. Yet, we try to manage it every day and get frustrated because we cannot get more done in less time.
Your personal energy however is something you can manage. When you are feeling enthusiastic, you get more done. When you are feeling blah or just tired, you either get less done, or you take longer to do it, or you don’t do your best at it.
So, instead of trying to find the 25th hour in a day, try managing your energy to take advantage of what time you do have. Many things will affect your energy level—skipping breakfast, the tiff with your significant other, a sick child, and overdue bills will all drain your energy. On the other hand, being properly nourished, having supportive relationships, everyone being healthy and paying your bills on time can energize you.
When things are going well in your life, you are able to focus on your work –you produce more, you achieve more. Here are a few energy management tips to help you make the best use of your time:
De-clutter. Clutter is draining. Just looking at it can make you tired. Spend a few minutes every day to put things away and you’ll not only feel better, but you’ll save time looking through piles of stuff!
Avoid toxic people. Life is too short! If people in your life are bringing you down, stay away from them just like you would avoid a virus! If you cannot totally avoid them (for instance, if it’s a family member), then limit the time you expose yourself and consider talking to them or suggest family counseling to work on the issues.
Do the tough stuff first. Whatever you dread the most every day, do it first. Just getting it done will lift you up and you will feel such a sense of accomplishment that you can tackle your other, more fun tasks with renewed vigor.
Relax. Take some time every day to sit quietly, preferably alone and just relax. Take some classes in meditation. Take a nap. Stretch. Do yoga. Do whatever you find relaxing and quieting. Take a cup of tea out to your garden. (By the way, watching TV is not usually a very relaxing activity.)
Connect. Take time every day, even if it’s just a few minutes to connect with your loved ones. A bedtime story, a shared meal, a conversation, a walk around the block with your children, spouse, friend or neighbor can really recharge your batteries by reminding you of your blessings and what really counts.
Eat healthy foods. Sounds simplistic, but there’s science behind it. More fruits, vegetables and whole grains, less fat and sugar. Your body runs better with the proper kind of fuel. Just like you would not put water in your car’s gas tank, don’t put junk in your own.
Drink more water. Dehydration is often a reason for sluggishness, headaches and feeling bad. Drink water throughout the day; don’t wait until you are thirsty.
Exercise. You knew this was coming, right? Amazingly, exercise gives you more energy than it uses, unless you overdo it. Moderate exercise, like a 30-minute walk is refreshing and energizing. The hardest part is getting your butt off the couch and out the door. Truly—after that, it gets easier! Do it at least 3 times a week and you will see for yourself.
These tips cannot create another hour for you, but they can certainly help you enjoy the hours you do have, and as a result, you will be able to focus and get more done. Remember, you have just as much time as anyone—it really is equal opportunity! Every choice you make about how you use your time is a choice about how you live your life. Taking care of yourself, your loved ones and your environment are not only good choices, they are essential to a good life.
Wednesday, May 12, 2010
OBC on Fox!
Check out some of the OBC peeps giving some instruction on Good Day Atalanta this morning!
Fat Free Products
 |
| From The Official Operation Boot Camp Blog |
Now if we talk about fat-free or low-fat in regards to protein that is a different story. We want our proteins to be as lean as possible. Lets take dairy as an example. Low-fat and fat-free dairy products are going to be best because the give you a good source of protein, calcium, B vitamins and if you choose a low or no fat source that is best. If you take yogurt as another example, yogurts with fruit already mixed in and are fat-free they may have a bot more sugar in them then one might like. It is best to choose a plain or vanilla low-fat yogurt and add your own fruit to them. So you have a fat free snack that has a ton of redeeming qualities - protein, vitamins and minerals.
Bottom Line: When choosing snacks stay away from carbohydrate filled "fat-free" snacks. When you are choosing protien, the leaner the better!
Tuesday, May 11, 2010
'Green' exercise quickly 'boosts mental health'
Just five minutes of exercise in a "green space" such as a park can boost mental health, researchers claim.
There is growing evidence that combining activities such as walking or cycling with nature boosts well-being.
In the latest analysis, UK researchers looked at evidence from 1,250 people in 10 studies and found fast improvements in mood and self-esteem.
The study in the Environmental Science and Technology journal suggested the strongest impact was on young people.
The research looked at many different outdoor activities including walking, gardening, cycling, fishing, boating, horse-riding and farming in locations such as a park, garden or nature trail.
The biggest effect was seen within just five minutes.
With longer periods of time exercising in a green environment, the positive effects were clearly apparent but were of a smaller magnitude, the study found.
Looking at men and women of different ages, the researchers found the health changes - physical and mental - were particularly strong in the young and the mentally-ill.
Green and blue
A bigger effect was seen with exercise in an area that also contained water - such as a lake or river.
Study leader Jules Pretty, a researcher at the University of Essex, said those who were generally inactive, or stressed, or with mental illness would probably benefit the most from "green exercise".
We would like to see all doctors considering exercise as a treatment where appropriate
Paul Farmer, Mind
"Employers, for example, could encourage staff in stressful workplaces to take a short walk at lunchtime in the nearest park to improve mental health."
He also said exercise programmes outdoors could benefit youth offenders.
"A challenge for policy makers is that policy recommendations on physical activity are easily stated but rarely adopted widely."
Paul Farmer, chief executive of mental health charity Mind, said the research is yet further evidence that even a short period of green exercise can provide a low cost and drug-free therapy to help improve mental wellbeing.
"It's important that people experiencing depression can be given the option of a range of treatments, and we would like to see all doctors considering exercise as a treatment where appropriate."
Mind runs a grant scheme for local environmental projects to help people with mental illness get involved in outdoor activities.
From the BBC, original post found HERE
Monday, May 10, 2010
Make your own sports drink!
Below are two ways to make your own electrolyte solution. Replacing electrolytes is important for our bodies ability to continue to be able to optimally perform. Electrolytes enable us to innervate the nerves in order for our muscles to contract and relax properly! So who said you had to buy Gatorade? Here is a recipe for a simple electrolyte solution and also a "pedialyte" like solution.
Maximize your workout and prevent dehydration with this electrolyte recipe:
Ingredients
1 liter of water
½ Teaspoon of baking soda
2 tablespoons of agave nectar
½ tablespoon of sea salt
http://www.doctoroz.com/videos/electrolyte-water-recipe
Here is a recipe for homemade Pedialyte. It is very important for babies and children not to become dehydrated when they're sick! Use instead of juice or milk for diarrhea, vomiting, and fever. This will not aggravate a sick tummy.
Ingredients:
* 2 quarts water
* 1 teaspoon baking soda
* 1 teaspoon salt
* 7 Tablespoons sugar
* 1 packet Sugar-Free Kool-Aid
* 1/2 teaspoon salt substitute
Directions:
The salt substitute and Kool-Aid are optional. Store in the refrigerator. Be creative; use your special Kool-Aid to make ice cubes so it will stay cool in their bottle or sippy-cup. Or, insert toothpicks into your ice cubes before freezing and make homemade popsicles.
By T.H.
Maximize your workout and prevent dehydration with this electrolyte recipe:
Ingredients
1 liter of water
½ Teaspoon of baking soda
2 tablespoons of agave nectar
½ tablespoon of sea salt
http://www.doctoroz.com/videos/electrolyte-water-recipe
Here is a recipe for homemade Pedialyte. It is very important for babies and children not to become dehydrated when they're sick! Use instead of juice or milk for diarrhea, vomiting, and fever. This will not aggravate a sick tummy.
Ingredients:
* 2 quarts water
* 1 teaspoon baking soda
* 1 teaspoon salt
* 7 Tablespoons sugar
* 1 packet Sugar-Free Kool-Aid
* 1/2 teaspoon salt substitute
Directions:
The salt substitute and Kool-Aid are optional. Store in the refrigerator. Be creative; use your special Kool-Aid to make ice cubes so it will stay cool in their bottle or sippy-cup. Or, insert toothpicks into your ice cubes before freezing and make homemade popsicles.
By T.H.
Friday, May 7, 2010
Camper P.O.V.
Welcome to our Camper P.O.V. series. We'll be following a camper's journey through one of our many locations. Check back weekly for updates on their goals, successes and challenges. This month we visit with Katie Drew Clay who has entered into her own "Motivational May."
Week 1:
Words like “athletic,” “outdoorsy” and “early riser” have never been used to describe me. So what in the world am I doing running hills and busting out push-ups in Chastain Park at 6AM?
Because it’s time for a change, and Boot Camp was my answer to shaking up my usual treadmill routine -- which was almost never followed by any type of weight lifting or muscle toning. Recruited by my friend, Sabrina, to attend “Bring a Friend Day” last month, I figured it was a great way to see what it was all about without making any long term commitment. After all, as someone who could barely wakeup at 7:30AM, how in world was I supposed to wake up at 5:30AM every day?
But after a successful workout, I knew I needed to kick start my fitness routine – especially with bathing suit AND wedding season fast approaching – so I committed to ‘Motivational May!”
With one week down, I’m proud to say I woke up every morning in time for group workout! And while it was hard the first couple days, I think I’m getting the hang of it. I love the structure of the workout because it takes the “thinking” out of it. One day it’s arms and abs, other days it’s legs and cardio. I’m confident that I’m working out all areas of my body, and I’m excited to see the results. I’ve also really enjoyed getting to know our group in the park, and the instructors have been great. They are super encouraging and push you to do the best you can. Before I know it, the sun’s coming up and our 45 minutes together is winding down. Off to start another day!
The meal plan has taken some getting used to. I’m not a stranger to diets, but the concept of eating six small meals a day is a little tough for me to grasp. Believe it or not, I feel like I’m almost eating too much. Eating something every couple of hours is great because I never feel deprived, but after having the mindset of eating less for so long, it’s hard to readjust my thinking. The other obstacle I’m facing is cutting out sweets. I guess that’s a pretty universal struggle, huh? This week we’ve had so many treats in the office, and while I haven’t indulged like I would have normally, I have snuck a bite or two here and there of some cookies and cake. My goal is to stay on plan throughout the weekend, and to refocus on Monday with cutting out sweets period.
That being said, I feel like I’m off to a pretty good start. I’m really looking forward to seeing results after this month, and I thought I’d share with you my PT results and goals, so you’ll be in the loop on what I’m trying to accomplish!
PT Result: Mile Run: 9:25, Push-Ups: 31, Sit-Ups: 30, Dips: 34
GOALS:
-perfect attendance
-complete all weekend homework
-stick to the meal plan
-run a mile in under 9 minutes
-fit into my bridesmaid’s dress (with a little extra room)
Katie Drew is a camper at our Chastain Park location. She hails from Macon, Georgia and loves celebrity gossip.
Week 1:
Words like “athletic,” “outdoorsy” and “early riser” have never been used to describe me. So what in the world am I doing running hills and busting out push-ups in Chastain Park at 6AM?
Because it’s time for a change, and Boot Camp was my answer to shaking up my usual treadmill routine -- which was almost never followed by any type of weight lifting or muscle toning. Recruited by my friend, Sabrina, to attend “Bring a Friend Day” last month, I figured it was a great way to see what it was all about without making any long term commitment. After all, as someone who could barely wakeup at 7:30AM, how in world was I supposed to wake up at 5:30AM every day?
But after a successful workout, I knew I needed to kick start my fitness routine – especially with bathing suit AND wedding season fast approaching – so I committed to ‘Motivational May!”
With one week down, I’m proud to say I woke up every morning in time for group workout! And while it was hard the first couple days, I think I’m getting the hang of it. I love the structure of the workout because it takes the “thinking” out of it. One day it’s arms and abs, other days it’s legs and cardio. I’m confident that I’m working out all areas of my body, and I’m excited to see the results. I’ve also really enjoyed getting to know our group in the park, and the instructors have been great. They are super encouraging and push you to do the best you can. Before I know it, the sun’s coming up and our 45 minutes together is winding down. Off to start another day!
The meal plan has taken some getting used to. I’m not a stranger to diets, but the concept of eating six small meals a day is a little tough for me to grasp. Believe it or not, I feel like I’m almost eating too much. Eating something every couple of hours is great because I never feel deprived, but after having the mindset of eating less for so long, it’s hard to readjust my thinking. The other obstacle I’m facing is cutting out sweets. I guess that’s a pretty universal struggle, huh? This week we’ve had so many treats in the office, and while I haven’t indulged like I would have normally, I have snuck a bite or two here and there of some cookies and cake. My goal is to stay on plan throughout the weekend, and to refocus on Monday with cutting out sweets period.
That being said, I feel like I’m off to a pretty good start. I’m really looking forward to seeing results after this month, and I thought I’d share with you my PT results and goals, so you’ll be in the loop on what I’m trying to accomplish!
PT Result: Mile Run: 9:25, Push-Ups: 31, Sit-Ups: 30, Dips: 34
GOALS:
-perfect attendance
-complete all weekend homework
-stick to the meal plan
-run a mile in under 9 minutes
-fit into my bridesmaid’s dress (with a little extra room)
Katie Drew is a camper at our Chastain Park location. She hails from Macon, Georgia and loves celebrity gossip.
Wednesday, May 5, 2010
31 Tips & Tricks to Boost Your Nutritional Fitness
As the 2010 Winter Olympics have just come to a close, the American Dietetic Association's annual National Nutrition Month is finally here. To celebrate NNM's theme, From the Ground Up, I was inspired to put together a simple list of 31 tips and tricks to help you boost your nutritional fitness this month and beyond.
It is my hope that after reading these 31 simple do's, you'll be inspired to try one each day for the entire month, or at the very least infuse several of these into your life more often. If you do, you'll likely lose weight and feel energized and great, not to mention markedly improve the overall quality of your diet.
Please post comments about those tips you find most helpful and how you incorporated them. Eat well and enjoy!
1. Try one new food today from the fruit group. Fresh, canned, dried or frozen varieties are all fine (but make sure none contain added fat or sugar).
2. Drink at least 4 to 6 8 ounce cups of plain water. Keep a water bottle on hand that you can refill and be sure to wash thoroughly at day's end.
3. Have at least 1 cup of non-starchy, dark green vegetables (broccoli, Brussels sprouts, romaine, kale, or spinach, for example).
4. Have at least 1/2 cup of beans or peas, preferably in a low sodium form.
5. Have two healthful snacks each day that cover two food groups; examples include one green apple, sliced with 1 tbsp nut butter, or 1/2 cup low fat yogurt mixed with 1/2 cup berries.
6. Drink at least one or two cups of skim or 1% milk; have it by the glass, in cereal, in coffee, or in recipes.
7. Limit alcohol to no more than about 100 calories (about 5 ounces of wine, 1-1/2 ounces distilled spirits, or 12 ounces of light beer).
8. Plan a treat that adds up to 100 calories (two small cookies, or 4 small pieces of chocolate for example).
9. Leave a few extra bites on your plate at all meals.
10. Drink all caloric beverages out of an 8 ounce cup ONLY.
11. Have an ounce of nuts or seeds (preferably raw and unsalted) as part of a snack or meal.
12. Don't waste more than one bite on any food that doesn't taste good (or is not worth the calories).
13. Have breakfast within an hour or two of waking up; include 1 cup low fat/skim milk, 1/2 ounce nuts/seeds or 1 Tbsp nut butter or 1 egg, and at least one whole grain (oatmeal, whole wheat cereal, whole grain bread or English muffin or pita).
14. Eat only while sitting down at a table.
15. Brush teeth/rinse with mouthwash after each meal; floss at least once during the day.
16. Make a big salad (2 cups worth) with lots of colorful non-starchy vegetables.
17. Have 4-6 ounces of fish, healthfully prepared (unbreaded, unfried).
18. Have a 1 ounce equivalent (oz Eq) of whole grains each time you eat. 1 oz Eq = 1 slice of whole wheat bread, 5 small whole grain crackers, 3 cups air-popped popcorn, 1/2 cup whole wheat pasta or brown or wild rice.
19. Go meatless for the day; incorporate other protein-rich foods like beans, soy foods like tofu or tempeh, low fat dairy foods, and whole grains.
20. Try one new food today from the vegetable group; opt for something bright in color (bright green, orange, or yellow).
21. Instead of going out to eat, ordering in, or getting take out, cook or prepare all your food at home for the day.
22. Have 1 cup of soup. Look for broth- or vegetable-based kinds, preferably with less than 400-500 mg sodium.
23. To boost fiber, replace your usual 100% fruit juice with 1 cup or a piece of fresh fruit (like a whole orange, apple, or cup of berries or pineapple).
24. Instead of cooking with salt, try to flavor food with sodium-free herbs and spices.
25. Instead of having your usual fruit-on-the-bottom or flavored yogurt, go for plain low- or non-fat yogurt (or Greek yogurt) and add 1/2 cup of berries, 1-2 tbsp of nuts, seeds, or dried fruit, or 1/2 cup unsweetened apple sauce.
26. Before having your usual bed-time or after dinner treat, ask yourself "Am I really hungry or am I eating this out of habit?" If the answer is no, skip it and instead brush, floss, and rinse with mouthwash to end your day of eating.
27. Instead of a whole sandwich, have only half; balance the meal out with fresh fruit or some grilled or raw veggies.
28. Turn off all distractions (including your cell phone) at every meal and snack; really focus on your food.
29. Clean out your refrigerator and freezer (and of course throw away all spoiled or expired food).
30. Clean out your pantry (throw out all spoiled and expired food).
31. Think about what you should eat more of, and not what you “shouldn't” eat.
(Food and Drink, Nutrition, National Nutrition Month) Link HERE
It is my hope that after reading these 31 simple do's, you'll be inspired to try one each day for the entire month, or at the very least infuse several of these into your life more often. If you do, you'll likely lose weight and feel energized and great, not to mention markedly improve the overall quality of your diet.
Please post comments about those tips you find most helpful and how you incorporated them. Eat well and enjoy!
1. Try one new food today from the fruit group. Fresh, canned, dried or frozen varieties are all fine (but make sure none contain added fat or sugar).
2. Drink at least 4 to 6 8 ounce cups of plain water. Keep a water bottle on hand that you can refill and be sure to wash thoroughly at day's end.
3. Have at least 1 cup of non-starchy, dark green vegetables (broccoli, Brussels sprouts, romaine, kale, or spinach, for example).
4. Have at least 1/2 cup of beans or peas, preferably in a low sodium form.
5. Have two healthful snacks each day that cover two food groups; examples include one green apple, sliced with 1 tbsp nut butter, or 1/2 cup low fat yogurt mixed with 1/2 cup berries.
6. Drink at least one or two cups of skim or 1% milk; have it by the glass, in cereal, in coffee, or in recipes.
7. Limit alcohol to no more than about 100 calories (about 5 ounces of wine, 1-1/2 ounces distilled spirits, or 12 ounces of light beer).
8. Plan a treat that adds up to 100 calories (two small cookies, or 4 small pieces of chocolate for example).
9. Leave a few extra bites on your plate at all meals.
10. Drink all caloric beverages out of an 8 ounce cup ONLY.
11. Have an ounce of nuts or seeds (preferably raw and unsalted) as part of a snack or meal.
12. Don't waste more than one bite on any food that doesn't taste good (or is not worth the calories).
13. Have breakfast within an hour or two of waking up; include 1 cup low fat/skim milk, 1/2 ounce nuts/seeds or 1 Tbsp nut butter or 1 egg, and at least one whole grain (oatmeal, whole wheat cereal, whole grain bread or English muffin or pita).
14. Eat only while sitting down at a table.
15. Brush teeth/rinse with mouthwash after each meal; floss at least once during the day.
16. Make a big salad (2 cups worth) with lots of colorful non-starchy vegetables.
17. Have 4-6 ounces of fish, healthfully prepared (unbreaded, unfried).
18. Have a 1 ounce equivalent (oz Eq) of whole grains each time you eat. 1 oz Eq = 1 slice of whole wheat bread, 5 small whole grain crackers, 3 cups air-popped popcorn, 1/2 cup whole wheat pasta or brown or wild rice.
19. Go meatless for the day; incorporate other protein-rich foods like beans, soy foods like tofu or tempeh, low fat dairy foods, and whole grains.
20. Try one new food today from the vegetable group; opt for something bright in color (bright green, orange, or yellow).
21. Instead of going out to eat, ordering in, or getting take out, cook or prepare all your food at home for the day.
22. Have 1 cup of soup. Look for broth- or vegetable-based kinds, preferably with less than 400-500 mg sodium.
23. To boost fiber, replace your usual 100% fruit juice with 1 cup or a piece of fresh fruit (like a whole orange, apple, or cup of berries or pineapple).
24. Instead of cooking with salt, try to flavor food with sodium-free herbs and spices.
25. Instead of having your usual fruit-on-the-bottom or flavored yogurt, go for plain low- or non-fat yogurt (or Greek yogurt) and add 1/2 cup of berries, 1-2 tbsp of nuts, seeds, or dried fruit, or 1/2 cup unsweetened apple sauce.
26. Before having your usual bed-time or after dinner treat, ask yourself "Am I really hungry or am I eating this out of habit?" If the answer is no, skip it and instead brush, floss, and rinse with mouthwash to end your day of eating.
27. Instead of a whole sandwich, have only half; balance the meal out with fresh fruit or some grilled or raw veggies.
28. Turn off all distractions (including your cell phone) at every meal and snack; really focus on your food.
29. Clean out your refrigerator and freezer (and of course throw away all spoiled or expired food).
30. Clean out your pantry (throw out all spoiled and expired food).
31. Think about what you should eat more of, and not what you “shouldn't” eat.
(Food and Drink, Nutrition, National Nutrition Month) Link HERE
Monday, May 3, 2010
Packable Lunches
Save money and time, plus eat better food, by taking your lunch to work. Try these 13 brown-bag recipes from Randy Mayor for Cooking Light Magazine.
Brown-Bag Lunch Recipes
* Corn and Sun-Dried Tomato Quesadilla with Smoked Mozzarella
* Gazpacho Shrimp Salad
* Bell Pepper-White Bean Salad
* Herb-Marinated Fresh Mozzarella Wraps
* Pork-and-Rice Noodle Salad with Lemon-Coconut Dressing
* Barley-Salmon Salad with Arugula Vinaigrette
* Brick Chicken Baguette Sandwiches
* Blue Cheese-Pepper Steak Wraps
* Bahn Mi
* All-Purpose Southwestern Corn and Black Bean Salad
* Thai Chicken Roll-Ups
* Pesto Chicken Spirals
* Confetti Pasta Salad with Chicken
For many of us, lunch is a stress-filled hour (or less) spent dealing with traffic and fast-food drive-through lines. Or there's the ever-popular all-you-can-eat lunch buffet that leaves you wondering how you'll make it to the end of the day without a nap and bursting a button.
But it doesn't have to be this way. Lunch can be a relaxing time in which you go at your own pace and come back to your desk satisfied, both mentally and physically.
Brown-bagging it allows you to enjoy your midday meal without stress, and it's certainly more healthful than the alternatives. But this doesn't mean you're doomed to endless PB&Js or bland, frozen meals.
Try these recipes, and the office lounge will become the best place in town for an enjoyable lunch and a true break.
Brown-Bag Lunch Recipes
* Corn and Sun-Dried Tomato Quesadilla with Smoked Mozzarella
* Gazpacho Shrimp Salad
* Bell Pepper-White Bean Salad
* Herb-Marinated Fresh Mozzarella Wraps
* Pork-and-Rice Noodle Salad with Lemon-Coconut Dressing
* Barley-Salmon Salad with Arugula Vinaigrette
* Brick Chicken Baguette Sandwiches
* Blue Cheese-Pepper Steak Wraps
* Bahn Mi
* All-Purpose Southwestern Corn and Black Bean Salad
* Thai Chicken Roll-Ups
* Pesto Chicken Spirals
* Confetti Pasta Salad with Chicken
For many of us, lunch is a stress-filled hour (or less) spent dealing with traffic and fast-food drive-through lines. Or there's the ever-popular all-you-can-eat lunch buffet that leaves you wondering how you'll make it to the end of the day without a nap and bursting a button.
But it doesn't have to be this way. Lunch can be a relaxing time in which you go at your own pace and come back to your desk satisfied, both mentally and physically.
Brown-bagging it allows you to enjoy your midday meal without stress, and it's certainly more healthful than the alternatives. But this doesn't mean you're doomed to endless PB&Js or bland, frozen meals.
Try these recipes, and the office lounge will become the best place in town for an enjoyable lunch and a true break.
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