tag:blogger.com,1999:blog-61152196831146964952024-03-19T01:23:36.842-07:00The Health Coach San Diego BlogELtrainerhttp://www.blogger.com/profile/09609262490778727929noreply@blogger.comBlogger31125tag:blogger.com,1999:blog-6115219683114696495.post-75140914666710467502010-09-07T21:21:00.000-07:002010-09-07T21:57:50.746-07:00Is Your Blood Sugar Out of Whack?<!--StartFragment--> <p class="MsoNormal"><span class="Apple-style-span" style="font-size:small;"><span class="Apple-style-span" style="font-family:verdana;"> The more I learn about the body, the more I’m reminded that no matter what health concern someone is experiencing – low energy, cravings, emotional issues – </span></span><b><span class="Apple-style-span" style="font-size:small;"><span class="Apple-style-span" style="font-family:verdana;">the first thing to address is blood sugar imbalances</span></span></b><span class="Apple-style-span" style="font-size:small;"><span class="Apple-style-span" style="font-family:verdana;">. Do you ever feel shaky between meals? Reach for your 2</span></span><sup><span class="Apple-style-span" style="font-size:small;"><span class="Apple-style-span" style="font-family:verdana;">nd</span></span></sup><span class="Apple-style-span" style="font-size:small;"><span class="Apple-style-span" style="font-family:verdana;"> cup of coffee after lunch? Feel like you want to take a nap after you eat? You are probably experiencing fluctuations in your blood sugar.</span></span></p> <p class="MsoNormal"><span class="Apple-style-span" style="font-size:small;"><span class="Apple-style-span" style="font-family:verdana;"> </span></span><span class="Apple-style-span" style="font-size:small;"><span class="Apple-style-span" style="font-family:verdana;">Blood sugar is the amount of glucose present in the blood at any given time. </span></span><b><span class="Apple-style-span" style="font-size:small;"><span class="Apple-style-span" style="font-family:verdana;">Glucose is the primary source of energy in our bodies</span></span></b><span class="Apple-style-span" style="font-size:small;"><span class="Apple-style-span" style="font-family:verdana;">; it allows us to make ATP, and if we don’t have that, we just don’t function well. It affects every process and every system in the body. <o:p></o:p></span></span></p> <p class="MsoNormal"><span class="Apple-style-span" style="font-size:small;"><span class="Apple-style-span" style="font-family:verdana;"> </span></span><span class="Apple-style-span" style="font-size:small;"><span class="Apple-style-span" style="font-family:verdana;">When blood sugar isn’t kept stable, it can </span></span><b><span class="Apple-style-span" style="font-size:small;"><span class="Apple-style-span" style="font-family:verdana;">hinder fat loss</span></span></b><span class="Apple-style-span" style="font-size:small;"><span class="Apple-style-span" style="font-family:verdana;">, </span></span><b><span class="Apple-style-span" style="font-size:small;"><span class="Apple-style-span" style="font-family:verdana;">negatively impact your hormones</span></span></b><span class="Apple-style-span" style="font-size:small;"><span class="Apple-style-span" style="font-family:verdana;">, </span></span><b><span class="Apple-style-span" style="font-size:small;"><span class="Apple-style-span" style="font-family:verdana;">create inflammation</span></span></b><span class="Apple-style-span" style="font-size:small;"><span class="Apple-style-span" style="font-family:verdana;">, and </span></span><b><span class="Apple-style-span" style="font-size:small;"><span class="Apple-style-span" style="font-family:verdana;">wreak a whole lot of additional havoc on your body</span></span></b><span class="Apple-style-span" style="font-size:small;"><span class="Apple-style-span" style="font-family:verdana;">! <o:p></o:p></span></span></p> <p class="MsoNormal"><span class="Apple-style-span" style="font-size:small;"><span class="Apple-style-span" style="font-family:verdana;"> </span></span><span class="Apple-style-span" style="font-size:small;"><span class="Apple-style-span" style="font-family:verdana;">One of the issues I’ve personally experienced is chronically low blood sugar or hypoglycemia. When you fluctuate between high and low, it’s considered reactive hypoglycemia which occurs a few hours after a meal. Have you ever eaten a high sugar dessert or a bag of crackers by itself? First you feel great and then you probably get shaky and maybe lightheaded – your blood glucose goes way up and then way down – not a good feeling! This then causes a surge in insulin. Some </span></span><b><span class="Apple-style-span" style="font-size:small;"><span class="Apple-style-span" style="font-family:verdana;">symptoms of low blood sugar</span></span></b><span class="Apple-style-span" style="font-size:small;"><span class="Apple-style-span" style="font-family:verdana;"> include:<o:p></o:p></span></span></p> <ul style="margin-top:0in" type="disc"> <li class="MsoNormal" style="margin-top:.1pt;margin-bottom:.1pt;mso-para-margin-top: .01gd;mso-para-margin-bottom:.01gd;mso-list:l1 level1 lfo1;tab-stops:list .5in"><span class="Apple-style-span" style="font-size:small;"><span class="Apple-style-span" style="font-family:verdana;">crave sweets</span></span><span class="Apple-style-span" style="font-size:small;"><span class="Apple-style-span" style="font-family:verdana;"><o:p></o:p></span></span></li> <li class="MsoNormal" style="margin-top:.1pt;margin-bottom:.1pt;mso-para-margin-top: .01gd;mso-para-margin-bottom:.01gd;mso-list:l1 level1 lfo1;tab-stops:list .5in"><span class="Apple-style-span" style="font-size:small;"><span class="Apple-style-span" style="font-family:verdana;">get irritable, agitated, upset, nervous, shaky, jittery, lightheaded, fatigued before meals</span></span><span class="Apple-style-span" style="font-size:small;"><span class="Apple-style-span" style="font-family:verdana;"><o:p></o:p></span></span></li> <li class="MsoNormal" style="margin-top:.1pt;margin-bottom:.1pt;mso-para-margin-top: .01gd;mso-para-margin-bottom:.01gd;mso-list:l1 level1 lfo1;tab-stops:list .5in"><span class="Apple-style-span" style="font-size:small;"><span class="Apple-style-span" style="font-family:verdana;">depend on coffee to get going in the morning or to keep going in the afternoon</span></span></li> <li class="MsoNormal" style="margin-top:.1pt;margin-bottom:.1pt;mso-para-margin-top: .01gd;mso-para-margin-bottom:.01gd;mso-list:l1 level1 lfo1;tab-stops:list .5in"><span class="Apple-style-span" style="font-size:small;"><span class="Apple-style-span" style="font-family:verdana;">after eating, fatigue is relieved</span></span></li> <li class="MsoNormal" style="margin-top:.1pt;margin-bottom:.1pt;mso-para-margin-top: .01gd;mso-para-margin-bottom:.01gd;mso-list:l1 level1 lfo1;tab-stops:list .5in"><span class="Apple-style-span" style="font-size:small;"><span class="Apple-style-span" style="font-family:verdana;">experience difficulty staying asleep</span></span><span class="Apple-style-span" style="font-size:small;"><span class="Apple-style-span" style="font-family:verdana;"><o:p></o:p></span></span></li> </ul> <p class="MsoNormal"><span class="Apple-style-span" style="font-size:small;"><span class="Apple-style-span" style="font-family:verdana;"> </span></span><span class="Apple-style-span" style="font-size:small;"><span class="Apple-style-span" style="font-family:verdana;"> </span></span><span class="Apple-style-span" style="font-size:small;"><span class="Apple-style-span" style="font-family:verdana;">Conversely, </span></span><span class="Apple-style-span" style="font-size:small;"><span class="Apple-style-span" style="font-family:verdana;">when blood sugar is high, it can lead to insulin resistance. Insulin rises in response to a rise in glucose. When this becomes a chronic issue, eventually the insulin receptors become desensitized. This can then lead to higher glucose levels in the blood so it’s a vicious cycle! These are some of the </span></span><b><span class="Apple-style-span" style="font-size:small;"><span class="Apple-style-span" style="font-family:verdana;">symptoms of high blood sugar</span></span></b><span class="Apple-style-span" style="font-size:small;"><span class="Apple-style-span" style="font-family:verdana;">: <o:p></o:p></span></span></p> <ul style="margin-top:0in" type="disc"> <li class="MsoNormal" style="margin-top:.1pt;margin-bottom:.1pt;mso-para-margin-top: .01gd;mso-para-margin-bottom:.01gd;mso-list:l2 level1 lfo2;tab-stops:list .5in"><span class="Apple-style-span" style="font-size:small;"><span class="Apple-style-span" style="font-family:verdana;">experience fatigue after meals</span></span><span class="Apple-style-span" style="font-size:small;"><span class="Apple-style-span" style="font-family:verdana;"><o:p></o:p></span></span></li> <li class="MsoNormal" style="margin-top:.1pt;margin-bottom:.1pt;mso-para-margin-top: .01gd;mso-para-margin-bottom:.01gd;mso-list:l2 level1 lfo2;tab-stops:list .5in"><span class="Apple-style-span" style="font-size:small;"><span class="Apple-style-span" style="font-family:verdana;">crave sweets during the day and after meals </span></span></li> <li class="MsoNormal" style="margin-top:.1pt;margin-bottom:.1pt;mso-para-margin-top: .01gd;mso-para-margin-bottom:.01gd;mso-list:l2 level1 lfo2;tab-stops:list .5in"><span class="Apple-style-span" style="font-size:small;"><span class="Apple-style-span" style="font-family:verdana;">have trouble losing weight</span></span></li> <li class="MsoNormal" style="margin-top:.1pt;margin-bottom:.1pt;mso-para-margin-top: .01gd;mso-para-margin-bottom:.01gd;mso-list:l2 level1 lfo2;tab-stops:list .5in"><span class="Apple-style-span" style="font-size:small;"><span class="Apple-style-span" style="font-family:verdana;">experience difficulty going to sleep</span></span><span class="Apple-style-span" style="font-size:small;"><span class="Apple-style-span" style="font-family:verdana;"><o:p></o:p></span></span></li> </ul> <p class="MsoNormal"><span class="Apple-style-span" style="font-size:small;"><span class="Apple-style-span" style="font-family:verdana;"> </span></span><span class="Apple-style-span" style="font-size:small;"><span class="Apple-style-span" style="font-family:verdana;">In addition to the symptoms listed above, a well-interpreted blood chemistry panel including markers such as glucose and lipids can be very useful. <o:p></o:p></span></span></p> <p class="MsoNormal"><span class="Apple-style-span" style="font-size:small;"><span class="Apple-style-span" style="font-family:verdana;"> </span></span><span class="Apple-style-span" style="font-size:small;"><span class="Apple-style-span" style="font-family:verdana;">If your blood sugar is out of whack, the </span></span><b><span class="Apple-style-span" style="font-size:small;"><span class="Apple-style-span" style="font-family:verdana;">big question is WHY</span></span></b><span class="Apple-style-span" style="font-size:small;"><span class="Apple-style-span" style="font-family:verdana;">? Perhaps the following list might give you some clues. Try these </span></span><b><span class="Apple-style-span" style="font-size:small;"><span class="Apple-style-span" style="font-family:verdana;">tips to help stabilize blood sugar</span></span></b><span class="Apple-style-span" style="font-size:small;"><span class="Apple-style-span" style="font-family:verdana;">:</span></span></p> <ul style="margin-top:0in" type="disc"> <li class="MsoNormal" style="margin-top:.1pt;margin-bottom:.1pt;mso-para-margin-top: .01gd;mso-para-margin-bottom:.01gd;mso-list:l0 level1 lfo3;tab-stops:list .5in"><span class="Apple-style-span" style="font-size:small;"><span class="Apple-style-span" style="font-family:verdana;">Eat breakfast</span></span><span class="Apple-style-span" style="font-size:small;"><span class="Apple-style-span" style="font-family:verdana;"><o:p></o:p></span></span></li> <li class="MsoNormal" style="margin-top:.1pt;margin-bottom:.1pt;mso-para-margin-top: .01gd;mso-para-margin-bottom:.01gd;mso-list:l0 level1 lfo3;tab-stops:list .5in"><span class="Apple-style-span" style="font-size:small;"><span class="Apple-style-span" style="font-family:verdana;">Include high-quality protein with breakfast</span></span><span class="Apple-style-span" style="font-size:small;"><span class="Apple-style-span" style="font-family:verdana;"><o:p></o:p></span></span></li> <li class="MsoNormal" style="margin-top:.1pt;margin-bottom:.1pt;mso-para-margin-top: .01gd;mso-para-margin-bottom:.01gd;mso-list:l0 level1 lfo3;tab-stops:list .5in"><span class="Apple-style-span" style="font-size:small;"><span class="Apple-style-span" style="font-family:verdana;">Eat about every 3 hours if you tend to have low blood sugar</span></span><span class="Apple-style-span" style="font-size:small;"><span class="Apple-style-span" style="font-family:verdana;"><o:p></o:p></span></span></li> <li class="MsoNormal" style="margin-top:.1pt;margin-bottom:.1pt;mso-para-margin-top: .01gd;mso-para-margin-bottom:.01gd;mso-list:l0 level1 lfo3;tab-stops:list .5in"><span class="Apple-style-span" style="font-size:small;"><span class="Apple-style-span" style="font-family:verdana;">Eat low-glycemic foods</span></span><span class="Apple-style-span" style="font-size:small;"><span class="Apple-style-span" style="font-family:verdana;"><o:p></o:p></span></span></li> <li class="MsoNormal" style="margin-top:.1pt;margin-bottom:.1pt;mso-para-margin-top: .01gd;mso-para-margin-bottom:.01gd;mso-list:l0 level1 lfo3;tab-stops:list .5in"><span class="Apple-style-span" style="font-size:small;"><span class="Apple-style-span" style="font-family:verdana;">Avoid eating carbs by themselves - like bagels, fruit juice, crackers - include protein and fat to minimize the blood sugar spike</span></span><span class="Apple-style-span" style="font-size:small;"><span class="Apple-style-span" style="font-family:verdana;"><o:p></o:p></span></span></li> <li class="MsoNormal" style="margin-top:.1pt;margin-bottom:.1pt;mso-para-margin-top: .01gd;mso-para-margin-bottom:.01gd;mso-list:l0 level1 lfo3;tab-stops:list .5in"><span class="Apple-style-span" style="font-size:small;"><span class="Apple-style-span" style="font-family:verdana;">Avoid adrenal stimulants like coffee, alcohol, and concentrated sugars</span></span><span class="Apple-style-span" style="font-size:small;"><span class="Apple-style-span" style="font-family:verdana;"><o:p></o:p></span></span></li> <li class="MsoNormal" style="margin-top:.1pt;margin-bottom:.1pt;mso-para-margin-top: .01gd;mso-para-margin-bottom:.01gd;mso-list:l0 level1 lfo3;tab-stops:list .5in"><span class="Apple-style-span" style="font-size:small;"><span class="Apple-style-span" style="font-family:verdana;">Get an adequate amount of sleep</span></span><span class="Apple-style-span" style="font-size:small;"><span class="Apple-style-span" style="font-family:verdana;"><o:p></o:p></span></span></li> <li class="MsoNormal" style="margin-top:.1pt;margin-bottom:.1pt;mso-para-margin-top: .01gd;mso-para-margin-bottom:.01gd;mso-list:l0 level1 lfo3;tab-stops:list .5in"><span class="Apple-style-span" style="font-size:small;"><span class="Apple-style-span" style="font-family:verdana;">Eat a diet consisting mainly of vegetables, high quality protein, and healthy fats - in other words, stay away from processed, boxed foods!</span></span><span class="Apple-style-span" style="font-size:small;"><span class="Apple-style-span" style="font-family:verdana;"><o:p></o:p></span></span></li> <li class="MsoNormal" style="margin-top:.1pt;margin-bottom:.1pt;mso-para-margin-top: .01gd;mso-para-margin-bottom:.01gd;mso-list:l0 level1 lfo3;tab-stops:list .5in"><span class="Apple-style-span" style="font-size:small;"><span class="Apple-style-span" style="font-family:verdana;">Manage stress</span></span><span class="Apple-style-span" style="font-size:small;"><span class="Apple-style-span" style="font-family:verdana;"> </span></span></li></ul> <p class="MsoNormal" style="margin-top:.1pt;margin-right:0in;margin-bottom:.1pt; margin-left:0in;mso-para-margin-top:.01gd;mso-para-margin-right:0in;mso-para-margin-bottom: .01gd;mso-para-margin-left:0in"><span class="Apple-style-span" style="font-size:small;"><span class="Apple-style-span" style="font-family:verdana;"> </span></span><span class="Apple-style-span" style="font-size:small;"><span class="Apple-style-span" style="font-family:verdana;">When you balance your blood sugar, you should feel increased overall energy and function. If you currently experience any of the symptoms I listed above, try to implement some of the tips and let me know how it goes! When you need additional guidance, contact me to schedule a consultation.</span></span><span style="mso-spacerun: yes"> </span><span style="font-family:Times;font-size:10.0pt;"><o:p></o:p></span></p> <!--EndFragment-->ELtrainerhttp://www.blogger.com/profile/09609262490778727929noreply@blogger.com4tag:blogger.com,1999:blog-6115219683114696495.post-78854314884535294122010-09-07T21:08:00.000-07:002010-09-07T21:14:55.733-07:00Saturday Fun in the Park!<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdLACOHL555cyqpPRSv5poBXXlmjqgxSRw8hATWjoGE9w2f7sRkmhsyVn0jhtBew0nhrZ5XNW1ZFivPXzMVjakNaC5SHTCKjIZKQa2HfMwo4ih_LfjAxnlzUCDzr9-tIFyLFnddwR7jrc/s1600/explore+sd.evelyne.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 400px; height: 308px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdLACOHL555cyqpPRSv5poBXXlmjqgxSRw8hATWjoGE9w2f7sRkmhsyVn0jhtBew0nhrZ5XNW1ZFivPXzMVjakNaC5SHTCKjIZKQa2HfMwo4ih_LfjAxnlzUCDzr9-tIFyLFnddwR7jrc/s400/explore+sd.evelyne.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5514391314117548562" /></a>ELtrainerhttp://www.blogger.com/profile/09609262490778727929noreply@blogger.com0tag:blogger.com,1999:blog-6115219683114696495.post-28433003796862401182010-08-14T18:24:00.001-07:002010-08-14T18:29:34.414-07:00Sunday Fitness Mixer!<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFYl_TxOsf8zX8T5nrL0k8P7jqfpmd9YF-jVdQNaiuWNxULyuHxo6agPnawYHdT2kwgdwJNaWWPIOxiV2t-zN8cLSahZ6LdQ0Uv-5tkAleTaJdLGWN5dPlHJbKvIZJwFR-v5sr6d1G-wo/s1600/36797_411904812110_635547110_5366268_1474503_n.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 247px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFYl_TxOsf8zX8T5nrL0k8P7jqfpmd9YF-jVdQNaiuWNxULyuHxo6agPnawYHdT2kwgdwJNaWWPIOxiV2t-zN8cLSahZ6LdQ0Uv-5tkAleTaJdLGWN5dPlHJbKvIZJwFR-v5sr6d1G-wo/s320/36797_411904812110_635547110_5366268_1474503_n.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5505442701264770274" /></a><br /><div>I'm participating in this Fitness Mixer that my friend Jenna Phillips from Mission Possible is putting together! Come get a great workout in and bring a friend!</div>ELtrainerhttp://www.blogger.com/profile/09609262490778727929noreply@blogger.com0tag:blogger.com,1999:blog-6115219683114696495.post-16663437425021060912010-08-01T11:31:00.000-07:002010-08-01T11:56:29.652-07:00Fruit Tart<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZTpdX-GfXDBF6XcF51byJDgFkHXFzhpSNAGuo3Rx3LBoibRGIPpcTJ5SZtxGvdDuC4AwD2jUd0-d8QuSGC2ki3OHKWP98XAZWs6tGMkhCsuLS-6sMS7NFgl0mfawH4LD5W4RJpGY48g4/s1600/fruitpizzacollage.jpg"><img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 320px; height: 160px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZTpdX-GfXDBF6XcF51byJDgFkHXFzhpSNAGuo3Rx3LBoibRGIPpcTJ5SZtxGvdDuC4AwD2jUd0-d8QuSGC2ki3OHKWP98XAZWs6tGMkhCsuLS-6sMS7NFgl0mfawH4LD5W4RJpGY48g4/s320/fruitpizzacollage.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5500516287748639314" /></a><div><span style="font-size:10pt;"><div><span><span><span style="font-size:10pt;"><span class="Apple-style-span" style="font-family:arial;">My friend, colleague, and amazing massage therapist Marissa Workorski of </span><a style="color: blue ! important; text-decoration: underline ! important;" track="on" shape="rect" href="http://www.handinhandwellness.com/" linktype="link"><span class="Apple-style-span" style="font-family:arial;">Hand in Hand Wellness</span></a><span class="Apple-style-span" style="font-family:arial;"> brought this delicious dessert to our latest IIN potluck. What a great way to use all the fresh fruits that are available to us in the summer! </span></span></span></span><span style="font-size:10pt;"><span><span><span style="font-size:10pt;"><span class="Apple-style-span" style="font-family:arial;">The directions are a bit long but the result is worth it, it's beautiful and tasty.</span></span></span></span></span></div><div><span class="Apple-style-span" style="font-family:arial;"><br /></span></div><div><span><span><span style="font-size:10pt;"><span class="Apple-style-span" style="font-family:arial;">Ingredients:</span></span></span></span></div><span><span><span style="font-size:10pt;"><span class="Apple-style-span" style="font-family:arial;">Crust:<br /></span></span></span></span><ul><span><span><li><span style="font-size:10pt;"><span class="Apple-style-span" style="font-family:arial;"> Nuts (I used almonds and cashews)</span></span></li><li><span style="font-size:10pt;"><span class="Apple-style-span" style="font-family:arial;">Seeds (I used pumpkin seeds)</span></span></li><li><span style="font-size:10pt;"><span class="Apple-style-span" style="font-family:arial;">Dried fruits (I used dates, cranberries, and apricots)<br /></span></span></li></span></span></ul></span><span style="font-size:10pt;"><span><span><span style="font-size:10pt;"><span class="Apple-style-span" style="font-family:arial;">Directions for crust:</span></span><span style="font-size:10pt;"><span class="Apple-style-span" style="font-family:arial;"> </span></span></span></span></span></div><div><span style="font-size:10pt;"><span><span><span style="font-size:10pt;"><span class="Apple-style-span" style="font-family:arial;">Place nuts and seeds in blender or food processor and process until small chunks (not quite powder)</span></span><span class="Apple-style-span" style="font-family:arial;"><br /></span><span style="font-size:10pt;"><span class="Apple-style-span" style="font-family:arial;"> Place dried fruits in blender or food processor and process until small pieces and sticky</span></span><span class="Apple-style-span" style="font-family:arial;"><br /></span><span style="font-size:10pt;"><span class="Apple-style-span" style="font-family:arial;"> Mix dry and sticky together, kneading until all the dry ingredients have been blended with the fruits.</span></span><span class="Apple-style-span" style="font-family:arial;"><br /></span><span style="font-size:10pt;"><span class="Apple-style-span" style="font-family:arial;"> Line platter with parchment paper and press fruit/nut mixture firmly to make flat, rounded pizza crust. Smooth and flatten with backside of spoon.</span></span><span class="Apple-style-span" style="font-family:arial;"><br /></span><span style="font-size:10pt;"><span class="Apple-style-span" style="font-family:arial;"><br />Lemon Curd:<br /></span></span></span></span><ul><span><span><li><span style="font-size:10pt;"><span class="Apple-style-span" style="font-family:arial;"> 2 Egg</span></span><span style="font-size:10pt;"><span class="Apple-style-span" style="font-family:arial;">s</span></span></li><li><span style="font-size:10pt;"><span class="Apple-style-span" style="font-family:arial;">1/4 cup raw sugar or honey</span></span></li><li><span style="font-size:10pt;"><span class="Apple-style-span" style="font-family:arial;">2/3 cup fresh squeezed lemon juice</span></span></li><li><span style="font-size:10pt;"><span class="Apple-style-span" style="font-family:arial;">1 tbsp grated lemon zest</span></span></li><li><span style="font-size:10pt;"><span class="Apple-style-span" style="font-family:arial;">2 tbsp butter<br /></span></span></li></span></span></ul><span><span><span style="font-size:10pt;"><span class="Apple-style-span" style="font-family:arial;">Directions for lemon curd: </span></span></span></span></span></div><div><span style="font-size:10pt;"><span><span><span style="font-size:10pt;"><span class="Apple-style-span" style="font-family:arial;">Combine the eggs and sugar or honey in saucepan over medium heat, whisk for 2 minutes until sugar is dissolved. Add lemon juice, zest, and butter, and whisk for 5 minutes until it coats the back of a spoon without dripping. Let cool in the pan and transfer to container and cover and chill.<br /><br />Fruits:<br /></span></span></span></span></span><ul><li><span style="font-size:10pt;"><span><span><span style="font-size:10pt;"><span class="Apple-style-span" style="font-family:arial;">Strawberries, Mango, Peaches, Nectarines, Kiwi, Blueberries, Raspberries, etc</span></span></span></span></span></li></ul><span style="font-size:10pt;"><span><span><span style="font-size:10pt;"><span class="Apple-style-span" style="font-family:arial;">Directions for fruit: </span></span></span></span></span></div><div><span style="font-size:10pt;"><span><span><span style="font-size:10pt;"><span class="Apple-style-span" style="font-family:arial;">Slice and spread in desired fashion over lemon curd.<br /><br />Glaze:</span></span></span></span></span><span class="Apple-style-span" style="font-family:arial;"><br /></span><span style="font-size:10pt;"><ul><span><span><li><span style="font-size:10pt;"><span class="Apple-style-span" style="font-family:arial;"> 2/3 c. fresh squeezed orange juice</span></span></li><li><span style="font-size:10pt;"><span class="Apple-style-span" style="font-family:arial;">1/3 cup fresh squeezed lemon juice</span></span></li><li><span style="font-size:10pt;"><span class="Apple-style-span" style="font-family:arial;">1 pinch salt</span></span></li><li><span style="font-size:10pt;"><span class="Apple-style-span" style="font-family:arial;">1/2 tsp orange zest</span></span></li><li><span style="font-size:10pt;"><span class="Apple-style-span" style="font-family:arial;">1/2 cup raw sugar or honey</span></span></li><li><span style="font-size:10pt;"><span class="Apple-style-span" style="font-family:arial;">2 1/2 tbsp arrowroot powder<br /></span></span></li></span></span></ul></span></div><span style="font-size:10pt;"><span><span><span style="font-size:10pt;"><span class="Apple-style-span" style="font-family:arial;">Directions for glaze: </span></span></span></span></span><div><span style="font-size:10pt;"><span><span><span style="font-size:10pt;"><span class="Apple-style-span" style="font-family:arial;">In a saucepan, combine all ingredients. Cook and stir over medium heat. Bring to a boil, and cook for 1 to 2 minutes, until thickened. Remove from heat, and add grated orange rind. Allow to cool, but not set up. Spoon over fruit. Chill for at least 2 hours, then cut into wedges and serve.</span></span></span></span></span></div>ELtrainerhttp://www.blogger.com/profile/09609262490778727929noreply@blogger.com0tag:blogger.com,1999:blog-6115219683114696495.post-51391571260936120642009-11-24T15:55:00.000-08:002009-11-24T16:03:53.043-08:00It has been a few months since I posted here and it's about time to start again.... I will not be posting my daily food journal but will be adding different articles, recipes, and whatever else I come across that may be useful to my clients...<br /><br />First, I'd like to share some strategies for surviving the holidays without gaining weight from Rachel Cosgrove, author of The Female Body Breakthrough which I've been reading and re-reading over the last week ... there are so many articles all over right now about what to do on Thanksgiving day but what about throughout the holiday season? As you all know, I'm a fan of 90% meals, or making 9 out of every 10 meals compliant whether that's following the Precision Nutrition rules or eating according to your Metabolic Type.<br /><br />Rachel's suggestions:<br /><br /><div>"1. Think ahead the next 7 weeks through the holidays. What splurges should you absolutely plan on? We actually as a group pulled out a calendar and figured out that we had 43 days left to get through the holidays (as of Thursday last week). At 5 meals a day, that is 215 meals which means you have 21.5 meals over the next 7 weeks that you can splurge on and still see your body change. So over the holidays one of the strategies is instead of looking at a week at a time, look at the next 2 months and think ahead. We went through the calendar and put an X on each meal we knew we needed to plan a splurge. We put two X's on Thanksgiving and an X the day before and an X the day after. Then we put 8 X's for either each night of Hannukah or to use over Christmas eve and Christmas day since for most people 5 X's on Christmas day is not unheard of and having 3 on Christmas Eve wouldn't be out of the question. We put an X on one day in December as a baking day and we put an X on every Saturday night in December. This still left us with about 3 X's to use how we choose and we decided to keep them in our back pocket for those unexpected occasions that pop up over the holidays.<br /><br /><br /></div><div> </div> <div>Bottom Line- You can enjoy every food you love, every experience you want to have and everything about the holidays and not completely blow it. Planning ahead is the key and having a strategy. Pull out your journal or calendar and put your X's in place now and commit to sticking to splurging where there is an X and otherwise eating clean, foods that make you feel good 90% of the next 7 weeks.<br /><br /><br /></div> <div> </div> <div>2. Most people go into black and white thinking, on or off, good or bad....or maybe this sounds familiar, "I may as well not even try and just start in January." DO NOT DO THIS! You will be sorry when you have an extra 5-10 pounds to drop in January. Instead plan ahead by using the above strategy and come out of the holidays feeling fabulous at your New Years Eve party!<br /><br /><br /></div> <div> </div> <div>3. Don't drop your workouts this time of year. The only reason you can have 21 splurges and still change your body is because you are consistent with your workouts and keeping your metabolism revving. Make a commitment to get to the gym at least twice a week and I would recommend getting it done early before anything else gets in the way. "<br /></div>ELtrainerhttp://www.blogger.com/profile/09609262490778727929noreply@blogger.com0tag:blogger.com,1999:blog-6115219683114696495.post-87818049351949061222009-07-17T21:22:00.000-07:002009-07-17T21:25:24.466-07:00meal 1 - chocolate whey protein shake with a tbsp almond butter, strawberries<br /><br />snack - string cheese<br /><br />meal 2 - 1 cup lentils, 1 cup ground beef<br /><br />meal 3 - lettuce, about a cup of peas, steamed chicken all topped with about 1 tbsp mustard<br /><br />snack - apple<br /><br />meal 4 - about 1/2 cup cottage cheese, 1/2 cup chocolate ice cream, 4 crackers with cheeseELtrainerhttp://www.blogger.com/profile/09609262490778727929noreply@blogger.com0tag:blogger.com,1999:blog-6115219683114696495.post-49137461697868762402009-07-16T09:11:00.001-07:002009-07-17T21:18:59.741-07:00<em>meal 1</em> - 5:30am - protein shake with 1 scoop chocolate whey, 1 tbsp almond butter<br /><br /><em>meal 2</em> - 8:30am - 1/2 cup lentils, 1/2 cup ground beef (trader joe's organic grass fed deliciousness), 1 tsp mustard, iced coffee plain<br /><br />meal 3 - 10:30am - 1 cup lentils, 1 cup ground beef, some guac = yum!<br /><br />snack - string cheese<br /><br />meal 4 - peas, chicken<br /><br />meal 5 - lentils and ground beef again, 5 crackers with cheese, 1 beer<br /><br />I was up for 20 hours today so I think there may have been a few other snacks but I already forgot! I ate well though.ELtrainerhttp://www.blogger.com/profile/09609262490778727929noreply@blogger.com0tag:blogger.com,1999:blog-6115219683114696495.post-79653200518287460942009-07-16T09:08:00.000-07:002009-07-16T09:11:08.374-07:00<strong>Wednesday, July 15, 2009</strong><br /><br /><em>meal 1</em> - 1/2 cup cottage cheese, 1/4 scoop protein powder, 1 tbsp almond butter - actually pretty gross but it kept me full for a while, strawberries<br /><br /><em>snack</em> - string cheese, apple<br /><br /><em>meal 2</em> - whole wheat pasta with turkey bolognese from whole foods<br /><br /><em>snack </em>- string cheese, baggie of almonds, coffee ice cream<br /><br />really wasn't that hungry today and my lunch was a fairly large portion that kept me full for hours<br /><br /><em>activity</em> - teaching a group exercise classELtrainerhttp://www.blogger.com/profile/09609262490778727929noreply@blogger.com0tag:blogger.com,1999:blog-6115219683114696495.post-3320585830306113892009-07-16T09:05:00.000-07:002009-07-16T09:08:04.776-07:00<strong>Tuesday, July 14, 2009</strong><br /><br /><em>meal 1</em> - 1/2 sprouted grain english muffin with almond butter (at 4:45am!)<br /><br /><em>meal 2</em> - other 1/2 of muffin with 1 egg<br /><br /><em>snack</em> - bites of cheddar cheese,salad with romaine lettuce, brushetta mix<br /><br /><em>meal 3</em> - 1/2 cup cottage cheese with 1/4 scoop protein powder, strawberries<br /><br /><em>meal 4</em> - string cheese with 2 turkey slices, cottage cheese<br /><br /><em>snack</em> - coffee ice creamELtrainerhttp://www.blogger.com/profile/09609262490778727929noreply@blogger.com0tag:blogger.com,1999:blog-6115219683114696495.post-90267039305248093212009-07-14T07:39:00.001-07:002009-07-14T07:42:17.417-07:00<strong>Monday, July 13, 2009</strong><br /><br /><em>meal 1</em> - shredded carrots, turkey, 1 slice homemade bread with almond butter<br /><br /><em>workout</em> - 10 min run, 30 min walk, 45 min bike ride, 10 min swim<br /><br /><em>meal 2</em> - 2 glasses champagne, 1/2 cup brown rice, 1 chicken breast, sauteed mushrooms, red bell peppers, zucchini, 3 glasses red wine<br /><br /><em>dessert</em> - mom's homemade strawberry tart<br /><br /><em>snack</em> - 1 oz cheddar cheeseELtrainerhttp://www.blogger.com/profile/09609262490778727929noreply@blogger.com0tag:blogger.com,1999:blog-6115219683114696495.post-2839597044909616932009-07-14T07:35:00.000-07:002009-07-14T07:39:15.983-07:00Sunday, July 12, 2009<br /><br />workout - 3 TRX circuits<br /><br /><em>meal 1</em> - 1 cup yogurt with 1/8 cup walnuts and about 2 tbsp shredded coconut<br /><br /><em>meal 2</em> - chocolate almond croissant with small coffee, bites of french bread<br /><br /><em>meal 3</em> - family picnic - tomato basil and mozarella salad, egg salad, 3 slices turkey, brie, 2 slices french bread, 1 1/2 glasses wine<br /><br /><em>snack</em>- chocolate mousse, bites of eclair, bites of strawberry tart, 1 glass wine<br /><br /><em>meal 4</em> - 2 cups watermelon, 1/2 nectarine, a few slices turkey<br /><br /><em>activity</em> - walking 20 mins before and after dessertELtrainerhttp://www.blogger.com/profile/09609262490778727929noreply@blogger.com0tag:blogger.com,1999:blog-6115219683114696495.post-31732515437353236502009-07-11T22:27:00.000-07:002009-07-11T22:31:18.935-07:00<em>meal 1</em> - mom's homemade yogurt with 1 tbsp ground flaxseed and a few pieces of fruit, piece of mom's bread with almond butter and a little bit of homemade jam<br /><br /><em>meal 2</em> - shredded carrots with homemade vinaigrette, sandwhich with 1 slice cheddar and a few slices turkey<br /><br /><em>workout</em> - TRX circuit x3, walk around Lafayette Reservoir<br /><br /><em>snack </em>-2 spoonfuls of mom's chocolate mousse, serving of cherries<br /><br /><em>meal 3</em> - lettuce, spinach, carrots with vinaigrette, about 6-8 oz grilled trout, 1/2 potato, 3 spoonfuls chocolate mousse, 1/2 glass red wineELtrainerhttp://www.blogger.com/profile/09609262490778727929noreply@blogger.com0tag:blogger.com,1999:blog-6115219683114696495.post-70316565809880525672009-07-11T22:21:00.000-07:002009-07-11T22:32:23.471-07:00<strong>Friday, July 10, 2009</strong><br /><strong></strong><br /><em>meal 1</em> - protein shake - 1 scoop chocolate whey, 1 tbsp psyllium husk, 1 tbsp almond butter<br /><br /><em>meal 2</em> - sauteed carrots, spinach, mushrooms, 2 eggs, crumbled goat cheese<br /><br /><em>snack </em>- serving of cherries on airplane<br /><br /><em>meal 3</em> - lettuce, tomato, beets, red bell pepper, broccoli, mushrooms, a little each of egg salad, tuna salad, chicken salad at my dad's work's cafe - all their food is local and fresh and delicious!<br /><br /><em>snack</em> - green apple, serving of almonds<br /><br /><em>meal 4</em> - egg souffle with broccoli and red bell pepper, a few slices peppered turkey, piece of toast - mom's homemade bread, a few pieces of chocolate<br /><br /><em>workout</em> - 15 minute run, 20 minute walkELtrainerhttp://www.blogger.com/profile/09609262490778727929noreply@blogger.com0tag:blogger.com,1999:blog-6115219683114696495.post-65359386922333246192009-07-09T21:57:00.000-07:002009-07-09T22:00:05.267-07:00meal 1 - sauteed mushrooms, shredded carrots, spinach, 4 oz ground turkey, 1 egg, crumbled goat cheese<br /><br />workout - weights<br /><br />meal 2 - chocolate whey protein shake with 2 tbsp almond butter<br /><br />snack - serving cherries<br /><br />activity - 15 min swim<br /><br />snack - green apple<br /><br />meal 3 - romaine lettuce, ground turkey, brushetta mix as dressing<br /><br />snack - green apple, iced mocha<br /><br />meal 4 - veggie burger, ground turkey<br /><br />meal 5 - 1/2 chipotle burrito bowl - beans, chicken, salsa, lettuce, guacamoleELtrainerhttp://www.blogger.com/profile/09609262490778727929noreply@blogger.com0tag:blogger.com,1999:blog-6115219683114696495.post-33104015164158878662009-07-08T22:25:00.000-07:002009-07-08T22:28:56.417-07:00meal 1 - sauteed mushrooms, shredded carrots, spinach, sundried tomato chicken sausage from TJ's, 1 egg, all topped with a few goat cheese crumbles<br /><br />snack - serving of strawberries<br /><br />workout - weights, 5 treadmill sprints<br /><br />meal 2 - 1/2 cup rice, 1 cup TJ's arrabiata (yummy marinara) sauce, sundried tomato chicken sausage<br /><br />snack - handful of cherries<br /><br />activity - swimming about 20 mins<br /><br />meal 3 - romaine lettuce, ground turkey, tomatoes, brushetta mix<br /><br />snack - handful of blueberries<br /><br />snack - few bites of ground turkey, 6 chocolate pretzels, and 1/2 of a small gelatoELtrainerhttp://www.blogger.com/profile/09609262490778727929noreply@blogger.com0tag:blogger.com,1999:blog-6115219683114696495.post-86311441493581181052009-06-29T21:59:00.000-07:002009-06-29T22:03:41.969-07:00meal 1 - protein shake w/1 tbsp almond butter<br /><br />meal 2 - chocolate chip pancake, 1 cup raw whole milk<br /><br />meal 3 - chicken spinach wrap<br /><br />meal 4 - egg salad sandwhich w/ 1 slice whole wheat bread<br /><br />meal 5 - 1 cup ground beef chili, 1 glass red wine<br /><br />activity today - 20 minute walkELtrainerhttp://www.blogger.com/profile/09609262490778727929noreply@blogger.com0tag:blogger.com,1999:blog-6115219683114696495.post-46466650579956138772009-06-25T10:46:00.001-07:002009-06-25T10:48:52.738-07:00<em>meal 1</em> - mocha shake - cup of coffee with serving of chocolate whey protein powder<br /><br /><em>workout</em> - took my friend Jessica's bootcamp at Mission Bay at 5:15!<br /><br /><em>snack </em>- about 3/4 cup greek yogurt, pureed strawberries, a handful of blueberries and raspberries, white nectarine<br /><br /><em>meal 2</em> - small sprouted grain tortilla with 2 slices peppered turkey, 1 egg, little bit of brushetta and crumbled goat cheese - yum<br /><br />to be continuedELtrainerhttp://www.blogger.com/profile/09609262490778727929noreply@blogger.com0tag:blogger.com,1999:blog-6115219683114696495.post-76974510928680890432009-06-24T19:51:00.000-07:002009-06-25T10:46:08.643-07:00<em>meal 1</em> - 3 strips turkey bacon, 2 eggs, 1/2 avocado<br /><br /><em>snack </em>- larabar<br /><br /><em>meal 2</em> - sprouted grain tortilla with lettuce, shredded carrots, and fish salad from whole foods (fish, mayo, celery, onions)<br /><br /><em>snack</em> - chocolate bar<br /><br /><em>meal 3</em> - about a cup of ground beef chili, 1/2 cup raw veggie juice, 1 tbsp fish oil<br /><br /><em>meal 4</em> - baby romaine lettuce, shredded carrots, grape tomatoes, cucumber, fish salad - so refreshing<br /><br /><em>snack</em> - 1/2 of a small cup of gelato from whole foods, little homemade quesadilla - 1/2 sprouted grain tortilla with 1/8 cup cheese - 90 calsELtrainerhttp://www.blogger.com/profile/09609262490778727929noreply@blogger.com0tag:blogger.com,1999:blog-6115219683114696495.post-26982261986994406112009-06-23T11:40:00.001-07:002009-06-24T19:51:43.657-07:00<span style="FONT-STYLE: italic">meal 1</span> - 1/2 cup raw veggie juice, about a cup of chicken curry leftovers<br /><br /><span style="FONT-STYLE: italic">meal 2</span> - about 4 oz tri tip steak (grass-fed beef from Henry's) , 2 eggs, 1/2 avocado<br /><br /><em>snack</em> - 1 chocolate bar (purely emotional craving)<br /><br /><em>meal 3</em> - 1 baggie almonds with a handful of blueberries, handful of raspberries, and a white nectarine<br /><br /><em>meal 4</em> - baby romaine lettuce, bell peppers, grape tomatoes, shredded carrots tossed with a bit of olive oil and balsamic vinegar, about 2 cups of homemade chili (grass-fed ground beef, 3 kinds of beans, tomatoes)<br /><br /><em>activity</em> - biking to and from work<br /><br /><em>snack</em> - chocolate, a few bites of turkey meatloaf, a few pumpkin seedsELtrainerhttp://www.blogger.com/profile/09609262490778727929noreply@blogger.com0tag:blogger.com,1999:blog-6115219683114696495.post-76050399511357852642009-06-22T15:03:00.000-07:002009-06-25T07:33:32.121-07:00<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-ad-m3wDgOHFospIt6vWb6yLJo5dS2KXclBN_VH2EEmStqn2rESINT5viqhOVifnTP_3yWhMGpwrVXXg6ettenAhn7MLWuFj96hlN4xq-tAYGj_GAVkTHoGdW132xh2lMk1Ry-wmZ1VI/s1600-h/P1070133.JPG"><img id="BLOGGER_PHOTO_ID_5351273241328123586" style="FLOAT: left; MARGIN: 0px 10px 10px 0px; WIDTH: 200px; CURSOR: hand; HEIGHT: 150px" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-ad-m3wDgOHFospIt6vWb6yLJo5dS2KXclBN_VH2EEmStqn2rESINT5viqhOVifnTP_3yWhMGpwrVXXg6ettenAhn7MLWuFj96hlN4xq-tAYGj_GAVkTHoGdW132xh2lMk1Ry-wmZ1VI/s200/P1070133.JPG" border="0" /></a><br /><div><span style="FONT-STYLE: italic">meal 1</span> - 1/2 cup raw veggie juice from farmer's market, 2 eggs, 2 slices turkey, 5 strawberries, handful of blueberries, bell peppers, 1 tbsp fish oil<br /><br /><span style="FONT-STYLE: italic">meal 2</span> - 1/2 Chipotle burrito bowl (leftover from last night) with a small sprouted grain tortilla<br /><br /><span style="FONT-STYLE: italic">snack</span> - 2 servings peanut butter pretzels and 4 chocolate covered macadamia nuts dived between before and after workout (Henry's has these in the bulk bins so this is the only amount I bought... otherwise I could eat a whole bag)<br /><br /><span style="FONT-STYLE: italic">workout 1</span> - K-sport class at Fit downtown - awesome class - intervals, plyometrics, kinesis training<br /><br /><span style="FONT-STYLE: italic">meal 3</span> - serving sliced peppered turkey, Dr Praeger's california veggie burger<br /><br /><span style="FONT-STYLE: italic">workout 2</span> - 4 intervals on erg, 5 mins jump rope w/30 sec rest in between each minute<br /><br /><span style="FONT-STYLE: italic">meal 4</span> - tom ka soup, Chiang Mai platter at Amarin Thai - chicken yellow curry, spinach noodles</div>ELtrainerhttp://www.blogger.com/profile/09609262490778727929noreply@blogger.com0tag:blogger.com,1999:blog-6115219683114696495.post-83838877498006618122009-06-21T20:10:00.001-07:002009-06-21T20:15:51.365-07:00<span style="font-style: italic;">meal 1</span> - paella leftovers, 1 tbsp fish oil<br /><br /><span style="font-style: italic;">workout 1</span> - 45 mins swimming<br /><br /><span style="font-style: italic;">snacks</span> - bites at farmer's market - iced coffee, coconut pancakes, fruit, dipping sauces<br /><br /><span style="font-style: italic;">workout 2</span> - spent 3 hours at the gym while Ryan was working out before his last weigh-in for his Biggest Loser contest at work - his team won; did total body circuits, infrared sauna<br /><br /><span style="font-style: italic;">meal 2 </span>- optimal nutrition bar during workout 2<br /><br /><span style="font-style: italic;">snack</span> - green apple<br /><br /><span style="font-style: italic;">meal 3</span> - about 2 cups leftover paella<br /><br /><span style="font-style: italic;">meal 4</span> - 1/2 Chipotle burrito bowl - beans, chicken, tomato salsa, corn salsa, lettuce, guacamoleELtrainerhttp://www.blogger.com/profile/09609262490778727929noreply@blogger.com0tag:blogger.com,1999:blog-6115219683114696495.post-31641498791009785552009-06-21T20:04:00.000-07:002009-06-21T20:09:21.164-07:00<span style="font-weight: bold;">6/20</span><br /><br /><span style="font-style: italic;">meal 1</span> - sprouted grain tortilla with scrambled eggs, 2 slices turkey, brushetta mix<br /><br /><span style="font-style: italic;">meal 2</span> - almonds + green apple<br /><br /><span style="font-style: italic;">workout</span> - about 20 mins TRX<br /><br /><span style="font-style: italic;">meal 3</span> - cheddar mushroom buffalo burger, bell peppers with hummus<br /><br /><span style="font-style: italic;">snack</span> - too many chocolate chips<br /><br /><span style="font-style: italic;">meal 4</span> - sprouted grain tortilla with almond butter<br /><br /><span style="font-style: italic;">workout</span> - 15 minute run<br /><br /><span style="font-style: italic;">meal 5</span> - planned 20% meal - 3 glasses wine, 2 glasses sangria, about 2 servings pepper kettle chips, at cafe sevilla - salad, paella, espresso creme bruleeELtrainerhttp://www.blogger.com/profile/09609262490778727929noreply@blogger.com0tag:blogger.com,1999:blog-6115219683114696495.post-60900168416913075012009-06-19T18:49:00.001-07:002009-06-21T20:04:08.565-07:00<em>meal 1</em> - 1 cup veggie juice, sauteed 2 slices turkey, 1 apple, 1/8 cup walnuts<br /><br /><em>meal 2</em> - lentils, 2 slices turkey, bell peppers with hummus<br /><br /><em>snack </em>- iced coffee w/a splash of milk and 1 tsp sugar (made at home), 1 Vans wheat free waffle topped with almond butter<br /><br /><em>workout 1</em> - 25 mins focus on lower body<br /><br /><em>meal 3</em> - chocolate whey protein shake<br /><br /><em>workout 2</em> - full body workout on the TRX<br /><br /><em>meal 4</em> - baby romaine lettuce, shredded carrots, grape tomatoes, crumbled goat cheese with a splash of olive oil and balsamic vinegar, yellow squash, zucchini, mushrooms sauteed in coconut oil, cheddar mushroom buffalo burger, 2 tbsp chocolate chipsELtrainerhttp://www.blogger.com/profile/09609262490778727929noreply@blogger.com0tag:blogger.com,1999:blog-6115219683114696495.post-57581802419853974992009-06-19T18:43:00.000-07:002009-06-19T18:48:58.146-07:00<strong>6/18</strong><br /><br /><em>meal 1</em> - 1 cup veggie juice, sauteed veggies w/ground turkey w/crumbled goat cheese<br /><br /><em>workout</em> - Ryan's class at Fitness Quest 10 - always a good butt-kicking workout<br /><br /><em>meal 2</em> - post-workout shake - vanilla whey protein, pureed strawberries, 1 tbsp orange flavored fish oil<br /><br /><em>meal 3</em> - sprouted grain tortilla (Ezekiel, the small size) w/ ground turkey, lettuce, shredded carrots, guacamole<br /><br /><em>snack</em> - 3/4 cup yogurt w/strawberries, blueberries, 2 tbsp chocolate chips<br /><br /><em>meal 4</em> - bell peppers w/roasted garlic hummus, lentils, 2 slices turkey (Trader Joe's roasted turkey - no added nitrates or MSG or other chemicals), 1 chocolate chip cookie<br /><br /><em>meal 5</em> - same as meal 4ELtrainerhttp://www.blogger.com/profile/09609262490778727929noreply@blogger.com0tag:blogger.com,1999:blog-6115219683114696495.post-51905054746410867832009-06-17T22:14:00.000-07:002009-06-17T22:22:41.092-07:00Top 10 Subversive Nutrition FactsThis is from Dr. Jonny Bowden's newsletter:<br /><br />1. <strong>The food pyramid is not for everyone</strong>. The idea that we need 6-11 daily servings of grains, breads and cereals is patent nonsense for most people. For many people the overconsumption of these foods leads to bloat, fat and ill-health.<br /><br />2.<strong> There is no perfect diet</strong>. Some people do fabulously well on vegetarian diets and some people crash and burn. One size only fits people who come in that size.<br /><br />3. <strong>All lower carb diets are not the same</strong>.There are many ways to get the healthful, weight-reducing benefits of a lower carb diet besides the original Atkins plan.<br /><br />4. <strong>Stress can make you fat</strong>. The stress hormone cortisol leads to carbohydrate cravings and overeating, as well as to abdominal fat.<br /><br />5. <strong>Managing insulin levels might just be your most important anti-aging strategy</strong>. Balance this all-important hormone and you will almost always see improvement in cholesterol and blood pressure, and reduce your risk for Type ll Diabetes. Protein at every meal, good fats and less carbohydrates can help accomplish this.<br /><br />6. <strong>There are different metabolic types</strong>. Some of us are Jaguars and some of us are SUV’s... you need to match the right kind of gas (food) with the right kind of engine (metabolism).<br /><br />7. <strong>The idea that a balanced diet will provide you with everything you need is woefully out of date</strong>. It’s possible to have “minimum wage” health without supplements, but it’s virtually impossible to have optimal health without them.<br /><br />8. <strong>Blood type can make a difference</strong> (<em>but it’s not the only thing to base a diet on</em>). Some blood types are far more likely to be allergic or sensitive to certain foods. Type O’s for example, are far more likely than other types to be hypersensitive to dairy.<br /><br />9. <strong>When it comes to heart disease, we’ve been way overemphasizing cholesterol</strong>. Cholesterol is not the whole picture- it may not even be the most important part of the picture. The ratio of triglycerides to HDL, for example is a much better predictor of heart disease than just your cholesterol number.<br /><br />10. <strong>Doctors generally know no more about nutrition and supplements than you do</strong>. The average doctor knows less about nutrition than you do. Most medical schools teach zero hours of nutrition, and in fact, subtly communicate an anti-nutritional bias.ELtrainerhttp://www.blogger.com/profile/09609262490778727929noreply@blogger.com0