New Contest and a Cookbook with a Heart

You amazed us last year with your willingness to support Carrie Cates children after she was hit and killed by a hit and run driver last October. You rallied your support and raised over $3000 to give to her kids.

Get Fit NH Bootcamp would like to help another local family whose son needs some specialized equipment. Six-year-old Joshua was diagnosed with Autism-Spectrum Disorder just after his 2nd birthday. Autism is a developmental disorder that impairs a person’s ability to communicate and interact with others.

“Something changed,” said Joshua’s mother. “He started talking less and less and lost interest in people and toys. It was as if our little boy went away.”

For the last three years Joshua has undergone numerous treatments and therapies to combat his autism. He’s made progress, his mother said, “But it’s been excruciatingly slow.”

Joshua and his parents are looking forward to a new therapy that is expected to increase his vocabulary significantly and improve his communication skills. But the therapy requires a touch-screen computer that will cost $1,500. But with current therapies and medical bills costing as much as $12,000 a year, Joshua’s parents are hard pressed to afford the new computer.

“Joshua is an affectionate boy. He loves to run, swing and climb,” his mother said. “He understands so much, yet it is difficult for him to express it. His inability to talk and communicate is deeply frustrating for him.”

We would like to solve two needs at one time: a way to fund Joshua’s therapy computer and introduce more people to a healthy way to eat.

Many of you have asked for recipes and ideas on how to eat nutritiously. We have been working on our Get Fit NH Bootcamp cookbook for quite awhile, but we want to include some of your favorite healthy recipes as well. This will help us get the cookbook finished, printed and available for sale. One hundred percent of the profits collected for the cookbook will help fund Joshua’s computer and other therapy needs.

So here’s the deal: For every healthy recipe you submit to us your name will be entered into a drawing to win some cool Get Fit NH Bootcamp gear. We’ll choose three names at random to win the T-shirt or Sweatshirt of choice.

To submit your recipes, please click here or send us an email. Contest ends September 15th!

Thanks for all you do!

Super Salmon Cakes

Here’s another quick, easy, tasty and healthy recipe loaded with protein and healthy fats. The whole family loves this one!

Cucumber Cups

Here’s a fun recipe for hot summer days that was just family-tested by Greg and Judy at 6:15 Road Crew…

Cucumber Cups

2 seedless cucumbers, trim ends
1 cup hummus (can substitute cottage cheese)
finely chopped green onion
finely chopped red/orange bell pepper (can substitute carrot – fresh bell pepper doesn’t agree with Greg)

Score sides of cucumbers with fork (can skip this if in a hurry-it’s just for looks) & slice into 3/4 – 1″ thick rounds. Scoop out 1/3″ deep well with of each round with a melon baller or spoon. Spoon 1/2 Tbsp hummus into mound & sprinkle with garnishes. Fun & quick & yummy!

Haven’t tried tuna, but I bet that would be good too!

Fresh Is Best

We’ve always heard that “Fresh is Best”, and this is so true in purchasing vegetables. When you have the option, purchase (and eat) your vegetables in this order:

First Fresh

Always try to buy vegetables that are in season. Don’t be afraid to try some vegetables you’ve never heard of. Most people stick to their favorites and venturing out of the regular few scares them. There are over 150 different vegetables. Chose fresh from local farmer markets, farm stands, and co-ops whenever possible. Better yet grow your own.

Second Frozen

Vitamins in frozen vegetables can be slightly diminished but mineral are still packed into them. When vegetables are out of season resort to home grown frozen and then store bought packages. Remember to buy brands that do not add salt or sugar.

Third Canned

Canned vegetables are good in a pinch or an emergency. Try to use these as a last resort. Most canned vegetables have way too much salt and sugar added. Look for low sodium varieties, and don’t avoid your vegetables just because fresh isn’t currently available.

Summer is prime time to take advantage of many different veggies. Enjoy. Share your favorite veggies recipe below.

Coach Nancy

Your Goals Aren’t

“What do you mean my goals “aren’t? My goals aren’t what?”

Well for a lot of you reading this, they probably aren’t existent. You don’t have any (and if they aren’t written down, posted and reviewed regularly, stop kidding yourself – you don’t have any).

Dr. John Berardi of Precision Nutrition fame breaks goals into two separate and distinct parts, and the distinction is critical to success.

1) Outcome Based Goals are the objective or objectives that you hope to accomplish. “I want to lose 10 pounds in 10 weeks” is an outcome based goal, as is “I want to earn $100,000 a year by the age of 30”. You can’t directly control the outcome, rather the outcome will be the result of things you have to do.

2) Behavior Goals represent the steps that need to be taken to accomplish your desired outcome.  This is where the rubber hits the road. When you want to lose 10 pounds in 10 weeks, your behavior goals will likely include “I will reduce my total calorie intake by 500 calories a day for the next 10 weeks”, and/or “I will not miss training at bootcamp for the next 10 weeks.”

See the difference?

You directly control the behavior goal.

You choose to take action on it…

or you don’t.

Behavior goals for a 10-week fat loss program might include some of the following (which are familiar to many of you):

“I commit to eating breakfast every day for the next 10 weeks”.

“I commit to taking 3 grams of fish oil and a multivitamin every day for the next 10 weeks”.

“I commit to planning my “splurge meals” and eating junk food only during these 2-3 meals a week”.

“I commit to exercising 4 hours a week, with at least 2 being with my trainer at bootcamp”.

Building Behavior Goals does not have to be complicated. These are regular daily and weekly action steps that will positively and immediately impact your Outcome Goals.

Following is a real world example from a client that we received just yesterday. It is an outstanding example of behavior goals that are sure to contribute to her desired outcome (fat loss). She has already shared how establishing these goals with a end point (she set them for the month of August) has helped her overcome the feeling that she was somehow depriving herself. She just has to keep them for a month, not the rest of her life. So turning down the blueberry waffles wasn’t that hard, because it’s only for a month. Great lesson there as well!

Here are her behavior goals for the month of August.

***

1. I will keep my list of guidelines in a spot where I can easily
see them, and I will read them every day.

2. I will exercise 4 times every week.

3. I will write down specifically what I am eating.

4. For the rest of August, I will . . .

a. eat protein and vegetables at every meal.

b. drink a minimum of 80oz. of water each day.

c. eat no more than one whole grain bread serving each
day (and no later than lunch time).

5. For the rest of August, I will not . . .

a. eat any dessert items except for perhaps on special
occasions.

b. eat any pasta, rice, white potatoes, or white bread.

c. eat any more than one serving of cheese and one
serving of nuts or nut butter each day.

***

Now there is a lot on this list, yours doesn’t necessarily have to be this long. In fact here is what I want you to do. Establish one outcome goal for the next 8 weeks. It could be “lose 8 pounds in 8 weeks” or “drop 2 inches off my waist in the next 8 weeks”. Note there is a specific time period involved, don’t skip that part!

Now that you know your desired outcome, establish 3 behavior goals that support that outcome. You have some great examples above, and your trainers can help you if you are stuck.

Once you have your outcome and behavior goal(s), post them to the comments below.  Hold yourself accountable to meeting both categories of your goals. We look forward to seeing what you come up with, as well as coaching you to get there.

Now Make It Happen!

Dean & Nancy

7 Simple Steps for Snoozing

The perfect night’s sleep is everyone’s dream, but few actually achieve it on a regular basis. These simple steps could be the key to your perfect night’s sleep.

1. A bedtime ritual is key to winding down. Get in the habit of doing the same activities 30 minutes before you climb into bed.  A warm bath touched with a few drops of lavender oil in the water will enhance your relaxation.  Also try to avoid stressful stimulation from the evening news or violent movies, instead listen to soothing music.

2. Avoid stimulants, stay away from tobacco, caffeine, alcohol, and sugar, particularly in the afternoon and evening.  Don’t eat anything two hours before bedtime unless you need a protein snack to deal with a low blood–sugar problem.

3. Sleepy time snacks. There’s a reason everyone wants to take a nap after that big Thanksgiving meal. Turkey is loaded with the amino acid tryptophan that manufactures serotonin, which is crucial for sleep. Tryptophan is also abundant in fish, dairy, eggs, bananas, figs, pineapples, nut butter, and tuna—all good foods to eat.

4. Vitamins B complex helps in the conversion of tryptophan to serotonin, so a good vitamin B supplement along with at least 200 mg of vitamin C is sleep insurance. A calcium/magnesium supplement can also be effective for relaxing tense muscles.

5. A dose of helpful herbs can be found in a cup of chamomile tea. This hot tea is a soothing way to end the day. It has a tranquilizing effect, induces sleep, and improves sleep quality.

6. Expend energy through a long walk,  a bike ride, working out at Get Fit NH Bootcamp with all the great 6 PMers— all produce endorphins. (The exercise does that not the 6 PMers LOL) The endorphins help ease depression and improve sleep. But observe the two-hour rule by stopping physical activity at least two hours before bedtime.

7. Make your bedroom a quiet place. Keep the room dark and cool. Remove the TV, computer, and even the clock if these items make you restless. A comfortable bed and pillow are going to be key items if you want to sleep well.

Relax—you’ve earned it. You’ll be just a nod away from sweet dreams.

Coach Nancy

“Fresh” The Movie

New Thinking About What We’re Eating

With such a great response to our showing of the movie “Food Inc”, we’ve purchased a license to show “Fresh”.

“Fresh” is a movie by Ana Sofia Joanes. During the movie she addresses the issues around the sustainable food movement. With important topics like community, economics, environment, factory farming, eating and buying local, organic, pasture-raised, pesticides, waste, health, biodiversity, and animal welfare it will speak to everyone.

We’ll be showing Fresh at our Epsom location on August 21^st at 5:30pm. We always have a great time when we get all our classes together (lots of trash talk :). We will have refreshments, post-movie discussion and a ton of fun. Please RSVP.

http://www.freshthemovie.com/

10 Ways To Eat Fresh

1. Plant your own backyard garden or patio garden. Do you have a green thumb? Tomatoes, cucumbers, beans, herbs, lettuces, and many more veggies and fruits can be as easy to pick as going to your own backyard. Not much of a green thumb? Small patio containers will supplement your family’s dinner nicely.

2. Free Food is always wonderful. Raspberries and blueberries can be found many times while walking along your favorite trail or next to the road. Please be sure to ask the landowner first. There are many logging areas near us and before the trees take over often wild berries thrive. Along a stream we’ve often found grapes in September.

3. Visit a Farmer’s Market or Farm Stand. These farmers grow and raise everything. So if your garden didn’t do too well or if you would like a vegetable that you didn’t plant, visit a farm near you. The Farmer’s Market in Concord which operates each Saturday morning sells veggies, fruit, free range meats, eggs, honey, jams, and many other items you remember from your grandmother’s kitchen.

4. Welcome Localvores! Nothing is more local than buying New Hampshire raised meats. Miles Smith Farm in Loudon raise Scottish Highlander and Angus beef . You can visit their store to select beef that is naturally raised without hormones or antibiotics.

Please call 603 783- 5159 or visit http://www.milessmithfarm.net for more information.

5. PYO- Pick Your Own Farms are plentiful in New England. Whether it is blueberries from Lyon Berry Farm 986 Route 129, 435-7640 or apples from  Appleview Orchard. You can find many other fruits, veggies, maple syrup, and even Christmas tress at local farms. Check out this site for more information. http://www.pickyourown.org/NH.htm

6. Join a CSA (Community Supported Agriculture)- Milk and Honey Farm from  Canterbury have summer and winter shares of crops. They grow them and you pick them up. You can have fresh all year round and not have to get your fingers dirty. They also sell seedlings in the Spring for your garden.

7. The Seacoast is close  enough we can almost smell the salt air. Our favorite market is Durham Market Place. The drive is worth the time. They have so many varieties of seafood fresh from our shores. It’s the only place I go for fresh tuna steaks. Every Monday they host a Farmer’s Market so you can take advantage of fresh produce as well.

8. Support restaurants and food vendors that buy locally produced food. The Celery Stick Café found in The Concord Food Coop prepares foods from seasonal local produce.

9. Buy from a local specialty store or food coop. The Concord Food Coop has a full-service natural foods grocery store with an extensive organic and local produce department along with a variety of natural food, health, body, and household products. Celery Stick Café prepared foods and seasonal local produce are available at both stores.

10. COOK! Our culture has forgotten the joys of cooking.  Cooking your own food is better for you, saves money and passes a skill to your children. With a little planning cooking doesn’t have to be a chore.

FitGoal Overview

Beat The Wheat

Gluten is a combination of proteins found in wheat, rye, and barley. For some Americans gluten is a problem.

One reason is an autoimmune condition called celiac disease. In this condition, the body reacts to proteins in gluten as though they were harmful. The immune responds by producing inflammation within the small intestine.

Inflammation is normally a healthful mechanism for fighting off harmful invaders. With celiac disease, the response is misdirected. Celiac disease can lead to diarrhea, gas, bloating, constipation, or any of more than 300 other symptoms—and possibly to more serious problems such as anemia, infertility, or cancer.

Getting Diagnosed:
If your physician suspects you might have celiac disease, diagnosis typically takes place in three steps. The first is usually a blood analysis that tests for high levels of certain antibodies typical of celiac. If the blood test results warrant further examination, your doctor may recommend an intestinal biopsy, an outpatient procedure that removes a small amount of intestinal tissue for evaluation. Should the biopsy reveal damaged villi in your small intestine, then the last and conclusive test is undertaken: the gluten-free diet.

A celiac patient who follows a gluten-free diet—and stays away from wheat, rye, and barley in all their forms—stands an excellent chance of preventing further damage to the intestine wall. The villi will heal or grow back and nutritional deficiencies can be corrected.

Gluten Sensitivity:
What if the diagnosis is negative, yet you still feel uncomfortable after eating bread, cereals, or pasta? As many as one person in seven experiences what’s called a wheat intolerance. Unlike celiac disease, the symptoms of wheat intolerance may not appear for two or three days after ingestion, and that makes the condition hard to diagnose.

Symptoms may include bloating, cramping, diarrhea, flatulence, or constipation. Skin rashes are a possibility, as well as food cravings, tiredness, chronic fatigue, or just feeling generally unwell. Even depression can stem from wheat intolerance. But remember: Other food allergies can also produce uncomfortable symptoms. Its not hard to see how difficult it can be to detect. Often your doctor will recommend an elimination diet.

Where to Start:
If you decide to go gluten free, the best way to begin is to remove from your diet all protein deriving in any way from wheat, barley, rye, or the hybrids of those grains. All other foods are safe, with the possible exception of oats, about which there is some difference of opinion among researchers. Some believe that moderate consumption of oats is allowable on a gluten-free diet, although there does remain the issue of cross-contamination—that is, gluten finding its way into oats during harvesting, shipment, or processing. (For that reason, several producers of oats certify their products to be ìgluten free.î)

But giving up wheat leaves does not mean the end of wonderful eating. There are a lot of tasty alternatives. Consider, for example, millet, rice, sorghum, amaranth, quinoa, buckwheat, and wild rice.

Food labels are your friends. If a food product contains wheat or wheat protein, the word ìwheatî must be on its label. You will also want to look out for the following ingredients, which may contain traces of wheat: modified food starch, dextrin, maltodextrin, caramel, and glucose syrup. Wheat can pop up in such products as beer, bouillon cubes, candy, sauces, seasoned tofu, and soy products.

For myself, I am allergic to wheat, yeast, and gluten, but I am not a celiac patient. The inflammation I experience occurs in my lungs and esophagus. Think breathing and you’ll understand why I eat very little wheat. My blood test came back positive for allergies to those three items. Why do I share that with you? Being proactive with your health is giving yourself a fighting chance. Until I pushed hard enough to get a blood test done to test for allergies, I was put on steroids and an inhaler to control the inflammation so I could breath properly. If you are experiencing any of the issues mentioned please seek your doctor’s help but you don’t have to wait for a prescription to try a wheat (gluten free diet). Go without for 30 days if you notice a difference, then viola you’ve got some relief and a few answers.