Eat Your Way Right Through The Holidays – Head Start!

Plan to NOT eat this stuff!

I was reading the paper yesterday and came across Dr. Oz’s column in the paper. Now I know how much some of you love Dr. Oz (right Betty?) so I figured I’d give him a shout out.

Anyway in the article he refers to the “Five Food Felons”

• Added Sugars
• Added Syrups
• Most Saturated Fat
• All Trans-fats
• Grains that are not 100% whole grain

The list got me to thinking about a crucial part of our nutrition plan.

The actual planning!

Because there are some foods (like in the list above) you need to plan to avoid. Added sugars for example. You have to read the label and see what’s in there, which is another good reason to purchase as much “label free” whole foods as possible.

Well if we are going to “Eat Our Way RIGHT Through The Holidays” we are going to have to implement the other PPW…

Planning + Preparation = Winning.

We’ve talked about it before. You can’t go into the grocery store and wing it. From the moment you walk through the door you are being set up to buy more, and the choices ain’t all good.

To that end we have created “The PPW Kitchen Shopping List”.

We are getting some of these printed up for the contest, but here’s the first part of our challenge to you.

The next time you go shopping buy only items on this list.

Should really simplify the process, and you will be feeding your body what it needs.

Plus you’ll have a head start stocking your kitchen with “EYWRTTH” friendly fare, and you will be setting yourself for success.

Make It Happen!

The PPW Kitchen Shopping List Part 1

The PPW Kitchen Shopping List Part 2

Peace and Balance Is Moving

I hope y’all have taken advantage of our friend and professional massage therapists introductory offer of 25% off your first visit to Peace & Balance Body Therapies – it’s not too late!

Christen sent me a note to let you know that her location has changed (a little suddenly due to circumstances beyond her control) to 19 South State St. in Concord, just a hop, skip and jump from where she was.

Now is the perfect time to get in, get some body work done, and check out the new location.

Thanks Christen!

Solving Your Biochemistry Mystery with Dr. Laura Jones

At Get Fit NH it is our goal that our clients achieve their best health – that’s no big mystery. But sometimes there is something going on inside of us that makes achieving optimal health more challenging.

And that’s where Dr. Detectives like Dr. Laura Jones from Whole Health Concord come in.When a patient is having a difficult time dropping bodyfat, even if they have been compliant with their nutrition plan (this is key), it is appropriate to investigate further, and that’s what this seminar is all about.

We have been talking to Dr. Jones for sometime about setting up a program where our clients could be tested to make sure their hormone profiles, thyroid, cardiac markers, etc. are where they should be and the body is ready from a biochemical standpoint to make maximum progress.

To that end Nancy and I had ourselves tested for the profiles Dr. Jones thought appropriate for each of us, and she is going to be using our results as an example during her seminar.

I am a little anxious about it, because I haven’t even seen them yet!

Now I know we aren’t all science geeks out there, but I assure you Dr. Jones is a can’t miss! She is a talented and dynamic speaker who makes challenging concepts easy to understand. No geek speak!

Mark your calendars now – this seminar is sure to be packed.

Solving Your Biochemical Mystery: What’s preventing you from achieving optimal health?
Dr. Laura Jones
Wednesday, October 17th
6:00pm – 7:30pm
Get Fit NH Concord (Click for Directions)

Wicked FIT Run – Chasing Away Homelessness

We love the fact that our clients are so involved in their communities, and always want to lend a helping hand when they can.

We want to make you aware of one of the many community organizations that are making a difference to those who currently need a helping hand.

FIT (Families in Transition) is holding a 5k run/walk, the proceeds which will go towards Families in Transition’s housing and services for homeless families and individuals. We know many of you love to run, so here’s a way to get that run in while supporting a great cause.

Wicked Fit Run
Where: Rollins Park Concord, NH
When: Saturday October 27th, 2012
Race Start: 9:00 am

As this event is very close to Halloween, you can test out that costume during the race.  In fact prizes will be awarded for best costume, individually and as a team. There is also a ‘Kids Fun Run’ for those under 12.

A ‘wicked’ Fun time encouraging you to Be Fit, while helping FIT (Families in Transition), what could be better?

Register today at Wicked Fit Run

Beet It – Linda D’s “Beets and Bean” Side Dish

When someone tells me a recipe is their family’s “Go To” side dish, I listen and take notes.

A “Go To” dish is a recipe everyone in the family loves, including the cook. If the cook loves to make it and the family loves to eat it, we should listen up.

Linda D. of 8:30am Concord fame sent in this recipe. She didn’t just tell me that the contrast in color is delightful and the taste is really excellent, she told me this was her family’s “Go To” dish. Guess who wrote it down to make? You should too.

 Beets and Beans

• 1 thinly sliced red onion
• 1/4 teaspoon salt
• pinch of fresh ground pepper
• 1 Tablespoon cider vinegar
• 1 pound green beans, trimmed
• 1 large beet

1.Scrub and quarter beet; wrap in foil and roast at 450 for about 30 mins. Cook until tender.

2. Place onion in a bowl, cover with boiling water, let stand 15 mins.

3. Blanch green beans in boiling water for about 3-4 mins.; plunge into cold water.

4. Drain onions, toss with salt, pepper and vinegar; set aside.

5. Skin and slice cooled beets.

6. Whisk together:

• 1/2 teaspoon sea salt
• 1/8 teaspoon cayenne
• 1 small clove garlic, crushed
• 1 Tablespoon Dijon mustard
• 1 teaspoon honey
• 2 Tablespoon fresh lemon juice
• 2 Tablespoon Olive Oil

7. Now: drain onions and squeeze dry. Toss half with beets, other half with beans. Arrange the beets and beans on a serving platter–very lovely, the contrast! Pour dressing over veggies, let stand 15 mins before serving. This will serve 4.

Give this recipe a try – you’ll be glad you did!

To your best health,

Nancy

Eat Your Way Right Through The Holidays

There are two ways you can read that one.

“Eat Your Way Right Through The Holidays” – such as, eat everything in sight from Halloween to New Year’s and ensure yourself 10 new pounds of belly blubber for the new year.

OR

“Eat Your Way RIGHT Through The Holidays”, as in eat correctly and supportively over the next few months, enjoying the seasonal treats in a planned and controlled way, continuing to focus on good habits and making progress.

Big Difference! (no pun intended)

Starting Monday October 15th we will be starting Phase 1 of our “Surviving the Season” transformation contest and seminar series.

Each “Phase” will be 4 weeks in length – long enough to make progress, short enough to keep us from being overwhelmed. Yes you’ll have some “stuff” you gotta do – but not so much that you will go crazy trying to keep up with “one more thing”.

Along the way we will be hosting nutrition and planning seminars to help give you the tools you need to succeed.

More info coming in the next couple of weeks, so stay tuned!

Save The Date: 2012 SkiErg World Sprints

Mark your calendars: the 4th Annual SkiErg World Sprints will be held November 9–11, 2012.

This 1000-meter race allows you to compare your time against others worldwide in a one-weekend showdown of speed.

How it works: Race 1000 meters on the Concept2 SkiErg between November 9–11, 2012. Post your time to the Concept2 logbook by 5 p.m. Monday, November 12, 2012. The worldwide winners of each age group will receive a special prize; prizes will also be awarded for the top three times in each age group.

Get Fit NH is proud to be a host for this event, so don’t miss out. We are sure to offer up our own prize package for our local winners, so you’ll want to get it on it. We will also record and submit all athletes times, so we have that part covered for you.

Stay tuned for more info and dates before the event where we can get some extra training and practice runs in.

It’ll be a blast!

Warrior Dash 2012

It was unanimous among all the Get Fit NH family who participated in last weekends Warrior Dash at Gunstock.

It was a BLAST!

We are proud of you all for conquering your fears and getting out there and Making It Happen.

Check out the photos of some of the gang below, and make your plans to do to next one!

Kelly and the Punk Rockers do the “Rockeater”!

Got this note from the incredible Kelly L. yesterday, and she said I could share. Keep up the great work Kelly!

Hi Coach!

I’m nearing the end of a week off.  I’m in Saranac Lake until Wednesday, so I’ll see you Thursday and Friday this week.

I participated in the Rockeater in Plattsburgh last weekend with Phil (my boyfriend) and 10 or so coworkers from the hospital he works at in Saranac Lake.  What a great time we had!  I’ve never done anything like that before!   Working out at Get Fit NH really helped me to be able to run in an event like that!  Thank you so much for being such an awesome trainer and thanks to the other trainers too!

I was the oldest one in our crew.  Most of the hospital gang were in their 30’s.  A couple of the women told Phil how inspirational it was that I ran and did well.  That’s pretty cool!  I didn’t really think about that until it was mentioned to him.  I’ll be turning 50 in a couple weeks…hearing stuff like that helps me realize it is just a number!

See you soon,

Kelly

Dietary Displacement – Ummm, What?

I probably first heard of the concept of “dietary displacement” about 8 years ago in an article by Dr. John Berardi. This concept has been expanded on by Ryan Andrews of the PN team in an article you can find by clicking here, where Ryan addresses the term in both the positive and negative sense. I recommend you read the article as it expands further on the concept.

What is dietary displacement?

In simple terms it is filling up with non-nutritious foods instead of healthy ones.

You know what I am talking about.

You can choose to eat the apple you packed in your lunch, or the brownie your co-worker brought in to celebrate her aunt’s brothers sister-in-laws daughter graduating from 3rd grade.

One contributes to your goals, the other makes a deposit in your fat account.

But what about the less obvious choices that can have the same effect?

• Pasta salad instead of spinach salad
• Mashed potatoes instead of mashed cauliflower
• Bagels instead of oatmeal
• Chocolate bar instead of walnuts

It makes a huge difference – no pun intended.

Now that doesn’t mean you can never have a treat.

You just need to remember the 90/10 rule.

Eat nutritious, unprocessed food 90% of the time.

If you do that one thing everything else falls into line pretty quickly.

Because if I am making 90% choices I am:

• Feeling fuller
• Getting a wide variety of vitamins and minerals
• Supporting lean muscle tissue
• Creating a better fat burning environment
• Avoiding the energy (and mood) swings that have me reaching for anything I can shove in
• Not leaving a whole lot of room for junk food

And that leads to a better body, inside and out.

Think about it. When we make “less than optimal” food choices it often creates a downward spiral. I am not talking about a well planned “splurge meal” that fits within the 10% window. I am talking about the one brownie that turns into half the pan of brownies that turns into a weekend sugar blitz that leaves us bloated, tired and probably feeling guilty.

We have all been there.

The good news is that it works both ways.

The more good food choices I make the easier it gets to continue to make good choices.

I mean I just feel better, both physically and about myself, when I eat well.

And when I feel good it leads continuing to make the choices that got me there.

So here’s your assignment:

What’s ONE positive dietary displacement, one nutritious choice you can make TODAY that starts this upward climb?

Let’s hear it!

Coach Dean