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Sand Walking, Gums Info, Full Body Circuit!

Hey guys! I hope you all had a great weekend! It was beyond beautiful here. Not hot, sunny and perfect! I spent Friday night and Saturday in Cape Cod which was incredible!  I went on a long walk with my mom through some of the dunes of one of the nearby beaches. It was one long path about 100 yards from the ocean through the brush. It was still walking on sand but it wasn’t as windy as walking right on the water and so gorgeous. Also to take note…walking on sand is HARD! Wow…First of all it takes much longer to walk a certain distance but I could feel that whole walk in my glutes and hamstrings. I can only imagine what running on the beach feels like! Must be a great workout–I certainly want to try it soon!

The main reason its a little more challenging is because when your feet sink into the sand, it forces your musclesto work harder to lift out of it on each step. This extra effort translates into extra fat and calories burned.


Sand is softer than hard surfaces like concrete and is therefore easier on your joints too!

The benefit to sand walking is that it’s more difficult to walk on so you’ll burn more calories because your body will require more energy to lift out of the sand. BUT The downside is that you have a greater risk of pulling a muscle while walking in loose sand. A good compromise is to spend half your time walking in loose sand and the other half walking on hard-packed sand (closer to the water).

Be sure to begin your warm up on the hard sand and when your muscles feel warm and pliable, move to loose sand for a few minutes. Then switch back to the hard sand. Avoid walking on rippled sand, which can cause you to lose your balance and pull or strain a muscle or joint.

Remember to wear your sunscreen!!


I have been enjoying of course, delicious salads! I am quite often on the go, so I am quite used to just packing my lunch in tupperwares complete with a few items you will ALWAYS find in my car
-Spices (Mrs Dash, Italian Seasoning
-Mustard packets (I take them from the cafeteria at work!)
-Plastic silverware galore
-Balsamic vinegar, I always have a small travel size bottle in my car
Baby spinach base topped with asparagus (steamed previously) red pepper, mushrooms, scallions, cucumbers, italian seasoning, mustard, balsamic vinegar, and I also had some lean ground turkey as my protein. 
Of course, I have still been experimenting with delicious smoothie recipes, however my true love is still currently the pumpkin protein smoothie!!
Tips for great salads:
  • I love to roast up some veggies, and always keep them on hand in the fridge. I just make my salad and top it with some pre-roasted veggies to add some delicious flavor and crunch.
  • Broccoli, Asparagus, green beans and cauliflower are some of the veggies, I chop and roast! 350 degrees for about 20 minutes, topped with Mrs Dash or salt and pepper!
  • I always love to season up my protein that I cook for the week in different marinades and flavors. It can change a salad from “Taco, Southwestern style” to “Greek and Rosemary” style.
  • This week I cooked up some chicken breasts in mustard, balasmic vinegar and tons of lemon and rosemary to give it that “Greek” flavor–similar to my Balsamic chicken and mushrooms I also am finishing up some lean ground beef cooked in Taco Seasoning to give it that “Mexican” flavor.
  • Add some “fun” I love to throw on special toppings like roasted red peppers, artichoke hearts, hearts of palm, sunflower seeds, dried cranberries, fresh spices like dill and basil. The possibilities are endless!!
  • Add fruit! I love tossing fresh slices apples, pears or blueberries into my salads! Yes, protein and veggies and fruit–its delicious! Just like my Blueberry turkey Burgers!!!
Trader Joes Fun!
I love these little Jazz Apples! I know they’re advertised for kids to throw in their lunchboxes, but come on—theyre just so stinkin’ cute!
I really love Trader Joes and I don’t know about your store, but the folks that work at my Trader Joes are SO friendly and helpful! If I can’t find something, they will make sure I find something similar or give me a new suggestion! That is how I discovered the Taco Seasoning. Well, acutally first I saw it at my mom’s house, but at Trader Joes I was standing in the aisle, and just starting at it, when a nice employee came over and gushed to me how good it was and gave me some tips about it. I love helpful people!

Peaches and Lemons (I always throw some lemon juice in my water!) And this time, used it for my “Greek” style chicken breasts
Roasted yellow and red peppers. I love these on salad.
Basil! For my salad. I roll up a bunch at at time and chop chop chop into very small pieces. Onto the salad they go!
 
I have gotten a couple of emails about the “Xanthan Gum and Guar Gum” that I use in my smoothies. Well I wanted to share some info about them!
I have the “now” brand which seems to be working perfectly! Did I mention I also got these last year and still have more than 50% left? For each smoothie, I use about 1/8 tsp of each so it lasts a very long time!
Both of these gums can be found online at stores like iherb.com and netrition.com. They also can be found at your local health food store or Whole Foods.
Xanthan gum is a corn based, fermented product. It’s used extensively in the food industry to make products thicker and it’s a common ingredient in gluten-free recipes. TOO MUCH xanthan gum can make food gummy and slimy, so it is very important to use the tiniest bit (like I said, I just use 1/8 tsp)

Guar gum comes from the seed of a bean-like plant. It has about 8 times the thickening powder of corn starch and is very high in fiber. Because Guar gum is very high in fiber, some people have problems digesting it, even in small doses
Together, the gums are a powerful force used in smoothies! The gums do not add any flavor to the smoothie, they have a very nuetral taste. Their main job is a thickening agent. They will make your  shakes thicker and creamier. They prevent ice crystals from forming and therefore make very thick and “milkshake like” smoothies and ice creams. They are also used in gluten-free baking. It is not necessary to use the gums in your shakes and smoothies BUT take it from me…it will change your idea of a ‘smoothie’ forever. AND they add a great amount of volume as well…BRING IT ON! 
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I have been LOVING my workouts lately…I feel like I am back to ‘myself’ a bit. Toward the end of my show prep, those workouts felt like such a chore sometimes and I am so happy to be back and take days off when my body needs it (or I jsut want to!) and not feel like I have to go back to the gym for a 2nd time during the day!
I am still lifting heavy and getting in 3-4 days of weight training because I love it! I will take that over cardio anyday! Of course I love getting in a cardio sweat session, but its a more ‘mind clearing, enjoyable’ form of cardio rather than the ‘I’m dreading to get on this stairmaster” type…does that make sense?
This morning after my 30 minutes of stepmill, I wanted to give myself a little kick in the pants with some full body quick moving circuits! I set myself up in the studio at my gym which was empty!

****Go through each exercise back to back with no rest, and at the end of each set rest only for 30 seconds. Move fast and sweat!
Circuit 1 (Repeat 3x )
Bosu hop overs-5 each side
Lateral raises-10 reps
Mountain climbers (flip over bosu)-10 each side
Russian Twists-10 each side
Plank Twisters-10 each side
Circuit 2 (Repeat 3x)
Plank Ups-8 each side
V-up crunch-10
Reverse crunches-10
Push ups with Knee drive-5 each side
Floor Jacks-10
Circuit 3 (Repeat 3x)
Arnold Press-12 reps
Squat jumps-Jump squat up and slap the floor at the bottom
10 jumping jacks, 10 mountain climbers–repeat 3x for each set
High knees-30 seconds
ENJOY!

Pro, Fat, Carb–>Info!

My weekend was just Jam packed, it was nice, but just busy and acutally felt good to be back to work to the normalcy of things. I have been enjoying the best fruit and veggies lately. I dont know what it is but everything is just in the right season and so darn delicious!
Clementines!
And my breakfasts, well they are always delicious, especially with a little bit of unsweetened cocoa powder, cinnamon and coconut oil!
Lunches have been great too! I have been on a roasting veggie kick. I roast up a bunch of vegetables and keep them cold in the fridge to have them easily ready to throw on my salads! Its the best decison!

SOME NUTRITION INFO

One of the biggest misconceptions that I run into with people when they are trying to shed body fat, lose weight or just get healthy is the whole issue of food. What to eat, when to eat it, how to eat it, are there better times than others to eat it. We are thrown so much information at us daily it really is hard to listen to just one source.

You can talk to one person and hear about the many benefits of coconut oil, that the saturated fats in coconut oil are aacutally good.The fats are short and medium-chain fatty acids that help in taking off excessive weight. It is also easy to digest and it helps in healthy functioning of the thyroid and enzymes systems. Further, it increases the body metabolism by removing stress on pancreases, thereby burning out more energy and helping obese and overweight people reduce their weight. THEN on another hand, you hear some dieticians who say “well, saturated fats are saturated fats no matter what form they are in, it is still solid at room temperature therefore its not as good as everyone says”

WIth this information, how the heck am I supposed to know if coconut oil is good for me or not? THe main thing here is to always listen to your body and do what you think is right. If you enjoy coconut oil once a day, and you are seeing some great results or simply enjoy it, then eat it! Don’t stop just because one source you read says its not great.

Learning the importance of food and why are eating it is so important when we have goals at hand. FIguring out how to gain muscle without gaining fat, and still eating plenty of food can be tricky…well I put together a little cheat sheet for you all!

Protein
Many people especially women do not get adequate protein they need to keep their muscles and bones strong. Different misconceptions about too much and what types of protein can steer some away from eating it completely. On the other hand, some women consume way too much protein, and that in turn can turn into fat.

Heres a tip: Have quality protein at every one of your meals. Your body needs just the right amount of quality protein, but it does not need to be overloaded with it

Low: 0.5 grams per lb of body weight per day, or 70 grams (150 lb woman=75g protein/day)
Medium: .75 grams per lb of body weight, or 105 grams (150lb woman=112g protein/day)
High: 1-1.2 grams per lb of body weight or 140 grams (150lb woman=150-180g protein/day)

Another tip: Eat what you like! Like I mentioned with the coconut oil. Do not eat something ‘just because’ Eat foods you enjoy.
Protein sources are so easy to find! 

Carbohydrates
Low carb to lose weight? Nope, that is certainly a myth that I am sure most of you all have heard before. Raise your hand if you have tried your hand at the South Beach or Atkins Diet–yeah, how did that work out for you?

Especially if you exercise on a regular basis, carbohydrates are key and provide essential vitamins and minerals needed to repair and rebuild muscle as well as provide the body with an energy source. You may see if you try to cut out carbohydrates, your body will crave sugar filled treats like doughnuts, sweets and pastries.

About 40-50% of your daily intake should come from carbohydrate sources. Try to avoid simple carb sources such as white bread, cookies, pastries and doughnuts and instead opt for complex, low glycemic carbs that will keep your blood sugar more stable and provide you with satiety and lasting energy. These sources include:
Fats
If you read OneFitFoodie regularly, you know this girl loves fats! One of the biggest myths I always hear is that fat makes you fat. Uh, nope acutally the opposite is true (with some sidenotes) Eating healthy fats such as Poly and Monosaturated fats in the proper portions helps you to lose fat. Fats have that feeling of satiety which means the body is less likely to fill up and go scrounge out other sources to fill that void such as cakes, cookies and treats. 

Fat is extremely important for muscle growth because it helps the entire body function properly. If you are not getting enough healthy fats in your diet, you can increase the risk of poor recovery from your workouts as well as increased fatigued and muscle soreness. On top of all of these benefits, fats are just DELICIOUS. Just be careful because it is quite common to open that jar of nut butter and dig out nearly 5 servings in one sitting (its been done, just trust me on this :) )

Healthy fats should be about 2o-30% of your total calorie intake for the day. The healthy fat sources go on and on! Some of my favorites
I hope you all learned a little something and are going to enjoy a delicious well balanced meal! :)

New obsession

Question of the day: What is your favorite combination of protein, carbs and fats?

Recipes

Poultry

Tofu/Vegetarian

Veggies

Fish

Beef/Steak

Published

Side Dishses

Chili/Soup

Protein!

Shakes/Smoothies

Desserts/Sweets

Loafs/muffins/breads

Dressings/Dips

Breakfast

Other

 

Libations