Wednesday, May 25, 2011

Protein Power Bites

Looking for that cool tasty treat that's also beneficial for the body!?  Try these


  • 1/2 c all natural crunchy peanut butter
  • 1 tbsp ground flax seeds
  • 2 scoops of chocolate protein powder...try my favorite from Usana (
  • 1/2 c unsweetened coconut flakes

  1. Mix peanut butter, flax seeds, and protein powder thoroughly in a bowl.
  2. Form into individual balls.  Roll in dried coconut flakes
  3. Place in freezer to solidify.  Enjoy frozen or remove from freezer to defrost for 30 minutes before enjoying.

Wednesday, May 18, 2011

Sodium....the addiction

The more we eat of something the more our bodies become addicted to having the substance daily.  Sodium is highly used the the American diet through all of our packaged and preserved foods, frozen dinners, canned foods, cured and salted meats, our "pop", and as a flavor enhancer (often before we even take a bite). 

A high sodium diet not only leads to water weight retention but various health problems.  These problems include high blood pressure, heart disease, and kidney problems.  

Now I'm not saying complete eliminate sodium from your diet it does have essential biological functions.  Salt is needed to maintain proper fluid balance, transmit nerve impulses, and help in muscle contraction and relaxation.  So what to do?  Limit your sodium levels to 2,300mg/day or less and 1,500mg/day or less if you are over 50.

  • Read food and drink labels and avoid those high in sodium.  Don't forget to check those jarred sauces, cheese, bread, yogurt, milk and dressings.
  • Look for labels that advertise low sodium.
  • Steer clear of the frozen dinners and packaged meals. 
  • Avoid the cured meats; bacon and cold cuts.
  • Avoid the high salt chips.
  • Stick with the low sodium soy sauce or none at all.  Often there is enough in the fish.
  • Remove the table salt.  Guarantee you get enough sodium from the packaged foods and going out to eat.  When you have control of your meals use flavorful seasonings instead of salt and keep the salt off the table. 
So what happens when you OD- on salt?
  1. Drink lots of water.
  2. Work up a sweat.
  3. Sauna.
  4. Chamomile Tea.

Wednesday, May 11, 2011

The Juicy Chicken Sandwhich

This sandwich is a great take on those messy Carls Jr commercials…truly finger licking good!  Pull this one out for the next family lunch.  Quick, healthy, and delicious!

Serves: 2

  • 2 whole wheat skinny bagels
  • 2 large sliced cleaned chicken breasts
  • ½ c sliced mushrooms
  • 1 tbsp olive oil
  • 2 tsp cayenne pepper
  • 2 tsp minced garlic
  • ½ c chopped onion
  • 1 sliced tomato
  • 2 slices of reduced fat cheese; your choice (pepper jack is awesome for those spicy fans)
  • 1 c chopped spinach
  • Jalapenos; to tasters preference
  • Balsamic vinegar
  1. In a large fry pan heat olive oil, onions and garlic on high for approximately 2 minutes; mixing frequently.
  2. Add mushrooms to fry pan, stir in thoroughly reduce to medium high for 3 minutes.
  3. Add sliced chicken, stirring occasionally to get a good golden color; about 5-10minutes.
  4. Toast bagels in a toaster.
  5. Once bagels are done put cheese on one side and balsamic on the other. Followed by the spinach, tomato slices and jalapeno on the balsamic side.
  6. Once the chicken is fully cooked, place the chicken, onion, mushrooms and garlic on the cheese side (for full melting).
  7. Close sandwich and enjoy!

Wednesday, May 4, 2011

Think you need to spend hours at the gym to get that bikini body?

Tabata training is the most time efficient way to fat loss! All you need is 4 minutes and a good blast of energy. This type of training is perfect for metabolic confusion; hence “fat loss”. Tabata training utilizes the concept of negative rest periods; the body rests a shorter period than it works.

Research has shown Tabata training to improve aerobic capacity much greater than the standard continuous pace cardio workout in much less time. Furthermore, this tabata training also leads to an increase in anaerobic capacity; something not evident in steady state cardio.

Here’s how:
  1. Push hard for 20 seconds
  2. Rest for 10 seconds
  3. Repeat 8 times
It should be 4 minutes of torture! If it isn’t you are not pushing hard enough and are just wasting your time.

Some great exercises to use:
  • burpees
  • mountain climbers
  • jumps squats
  • push-ups….progressing to clap push-ups
  • jacks
  • butt kicks (runs in place)
  • high knee runs

Tabata Protocol can also be followed on the elyptical or bike. Start with a 3-5 minute warm up. Find a fairly challenging resistance. Push for 20 seconds, rest 10 seconds, and repeat 8 times.

So no more boring hours spent on that treadmill, elyptical, or bike. Be creative and challenge yourself with Tabata Training for some real results!