Thank-You

You ever have one of those days that by the time 8:00am rolls around you are ready to be done for the day? It’s not that got out of the wrong side of the bed, but it just seems like everyone and everything is out to get you?

For me today was one of those days. I don’t necessarily know why, it just was.

Did you catch that? I said it was, not it is

You see I am learning (I can always do better) that it’s not what happens to you, but how you react to what happens to you that determines the quality of your life, and ultimately, your happiness.

So I was aggravated with what was going on.

But then I thought to myself “Wait a second, do you know how blessed you are? Snap out of it bonehead”.

And that’s why I want to thank you.

Because you are special. And you inspire me to be better.

You could be doing a zillion things right now, but you take the time to read our newsletters and blogs.

Instead of coming to bootcamp you could be sleeping in, or going to happy hour.

Instead you get up really early in the morning, come to bootcamp, and challenge your mind and body to get better.

Others of you come in the evening after a long hard day at work and put out 100% effort toward your goals.

Busy moms who change up their schedule, learn new ways of shopping and cooking in order to give their families a chance to be as healthy as possible.

You come because you want to be better.

You want more out of your health.

You want more out of your life.

You refuse to settle for the ordinary, but instead strive to reach your potential and exceed what you thought was possible.

I see it over and over again, and I am grateful for the opportunity to be part of it.

You are special.

Don’t ever forget it, because I never will.

Have a great day, and…

Keep Making It Happen!

Dean

Change is not Bad

Change of plans are okay. My wonderful new daughter in law is up visiting us while Tim is doing several job interviews. She is allergic to seafood and this weekends meal plans had seafood two times. So I did  a little rearranging to accommodate her. Meal plans are just that, they are plans but life happens and sometimes new plans need to be made. Sometimes you can’t foresee a change of plans. That is okay too. A plan makes you prepare for the meal. I have the food in the house to make that meal, I have arranged my meals so they contain different foods and we try new ones. But a change is not bad as long as you maintain focus for the reason the plan was set in place. Don’t replace a healthy meal, that has to be altered, for a lousy, unhealthy, fat laden, calorie dense one. Make wise decisions.


10:30 AM Apple

1 PM Thai Ground beef

3 PM banana bites

6 PM 4 venison meatballs and spaghetti squash

8PM ½ scoop chocolate protein powder and ½ tablespoon peanut butter


Friday

5AM 1 scoop vanilla UMP with water at training

8 AM 2 eggs, old fashion oats, spinach

10:30 orange, slice of banana bread

1 PM 3 venison meatballs and spaghetti squash

4 PM almonds, cashews, walnuts ¼ cup total

6 :30 ham, mixed veggies

8::30 protein powder and 1 Tablespoon peanutbutter


Saturday

8:30 2 eggs, bran muffin, ½ banana, spinach

11:45 1 protabello mushroom pizza

3 PM almonds ¼ cup

6 PM 1 ½ beef fajitas with onions, gr and red peppers, cheese, mango salsa, 6 tortilla chips




Food Log Saturday April 25, 2009

The most important days to plan are the weekends. No matter if you are staying around the house or going away for the weekend, you must know what you are eating and when. Set yourself up for success!

8:00am:

  • 3 Eggs Easy Side Up
  • Whole wheat and blueberry cake

10:30am:

  • 2 scoops UMP
  • Multivitamin

12:00pm

  • Baked Ham
  • Garden salad w/ oil & vinegar

2:30pm

  • 2 scoops UMP

5:30pm

  • Crockpot Jambalaya
  • Garden salad w/ oil & vinegar

7:30pm

  • 1 scoop UMP w/ 1 tablespoon peanut butter

Food Log April 24, 2009

4:30am:

  • Water, Ultra 40 Protein, Mass Aminos

7:30am:

  • Omelette: 4 egg whites + 1 whole egg, 1/2 oz cheese, spinach
  • 1  cup rolled oatmeal w/ 1/2 cup blueberries/strawberries

10:00am

  • 2 scoops UMP (Ultimate Muscle Protein) in water
  • Super Pak Multivitamin

12:30pm

  • Meatballs
  • Spinach salad w/ oil&vinegar
  • Spaghetti Squash

2:30pm

  • 2 scoops UMP

4:30pm

  • Workout Drink

5:30pm

  • Super Shake

7:30pm

  • 1 scoop vanilla UMP with 1/4 cup lowfat plan yogurt

Fat Burning Pasta – Can It Be?

Now you know how I feel about foods that make health claims, so let me make this disclaimer: There is NOTHING you eat that is a miracle or can be eaten without consideration of total caloric intake NOR do I endorse all the marketing tactics of this product. You can’t eat these noodles with a pound of sausage on them and expect to lose weight! However this product IS a very good choice when your are avoiding a lot of pasta and grains.

Earlier this week in class we talked about choosing carbs, particular grain products, that have more than 3 grams of fiber and less than 10 grams of sugar. If there is any “magic” it is the ability of fiber to keep you feeling full, your blood sugar stabilized and insulin at bay. This is why cruciferous green vegetables should be eaten often.

Without further adieu, let me introduce you to the Shirataki Noodle. This Asian noodle is easy to prepare, has the fiber and nutrient profile we are looking for, and works great in a ton of recipes that call for noodles or pasta.

You can ignore the “miracle” hyperbole, but check out the video as highlighted on the news, as well as a page from Men’s Health:

Shirataki Noodle

Here’s a tasty and health recipe from Nancy so you can put your new found noodle (k)nowledge to good use! 🙂


Pasta with Mushroom Marinara Sauce

2 (8 oz.) packages of Shirataki Noodle or Shirataki Fettuccine Shape
2 Tbsp. olive oil
2 tsp. chopped garlic
2 1/2 cups (6 oz.) fresh sliced mushrooms
2 cups prepared marinara sauce
4 Tbsp. chopped fresh basil
1/2 cup grated Parmesan cheese (optional)

Prepare noodles according to package directions below. Cut into 3 to 4-inch lengths. In non-stick skillet, toss noodles over medium-high heat until dry. Set aside. Heat oil in skillet, add garlic and mushrooms. Cook over high heat, stirrin continuously until mushrooms are golden. Add marinara sauce. Bring to a simmer, cook 3 minutes. Stir in noodles, cook 3 minutes. Garnish with basil. Serve with cheese (optional).

For more info on the shirataki noodle, visit http://www.miraclenoodle.com


Food Log April 23, 2009

4:30am:

  • Water, Ultra 40 Protein, Mass Aminos

7:30am:

  • Omelette: 4 egg whites + 1 whole egg, red peppers, mushrooms, green peppers
  • 1  cup steel cut oatmeal w/ 1/2 cup blueberries/strawberries

10:00am

  • 2 scoops UMP (Ultimate Muscle Protein) in water
  • Super Pak Multivitamin

12:30pm

  • Pot Roast
  • Spinach salad w/ oil&vinegar
  • Mock Mashed Potatoes

2:30pm

  • 2 scoops UMP

5:00pm

  • Roast Ham
  • Spaghetti Squash
  • Spinach salad w/ oil&vinegar

7:30pm

  • 1 scoop vanilla UMP with 1/4 cup lowfat plan yogurt

Nancy’s Top 5 Grocery Shopping Tips

Shopping, in particular  grocery shopping is one chore I actually look forward to every other week. I enjoy taking my kids out for a few hours to choose the foods we will be eating. They actually like to go to. With three pre-schoolers in tow, here are a few helpful, healthful tips to keep in mind.

1. Shop the perimeter of the grocery store. This is where you will find the fruits, veggies, meats, seafood, and dairy sections. These are the healthiest choices while the inside of the store contains those items that are less perishable in boxes, cans, jars, and bags. Think of if this way, chose items that will perish in days or weeks instead of years.  It is scary to think of how long you can keep some items on your pantry shelf.

2. When choosing fruits and veggies, make a wide range of color selection. Think of eating all the colors in the rainbow. You can chose yellow summer squash, red tomatoes, purple cabbage, orange sweet peppers, blue berries, and green beans. Many grocery stores stock a wide range of fruits and veggies. Make it a habit to try one new variety each week.  Often stores have a recipe card section to encourage shoppers to try something they offer.

Grocery Produce

3. Meats are my next stop around the store. The USDA now requires meats to list their fat content on the packaging. This makes choosing lean meats easier. But check out the difference for yourself. Pick up a package of hamburger containing 75% lean meat and one containing 90% lean meat. Turn the package over and notice how many calories you will be saving by using the 90% instead of the 75% per serving. It is huge. Do the same thing with ground turkey and ground turkey breast. This will shock some of you. But ground turkey is white, dark, skin, and other parts of the turkey ground up while ground turkey breast is only the white lean breast part of the turkey. Do I have to tell you which one has the fewer fat calories?

4. The Seafood department is another one of those unexplored areas of the store for most people. Eating seafood provides you with some very beneficial vitamins and minerals as well as some fantastic fatty acids our body’s crave. Deep Cold water seafood like Salmon, Flounder, Herring, and Tuna.

“The biggest problem in this country is that we eat too little fish, not too much, and overall everyone would benefit from increasing their fish consumption,” says Joyce Nettleton, an expert on omega-3 fatty acids. “We don’t have anything in the marketplace that has the potential to benefit health the way fatty fish do.”

5. Now, this is not to say that I never buy food in the aisles. I do, but I try to keep with the healthiest choices if possible – whole grain items, frozen vegetables without sauces, canned tuna and salmon, etc. While we are on the subject of whole grain, be very careful of labels that read whole grain on the front. Always, always turn the package over to read the nutrition label. Only on the nutrition label will you see the truth. Choose items that are higher than 3 grams of fiber and less than 10 grams of sugar. Higher fiber and less sugar is the rule to keep in mind. There are better choices than others so don’t be fooled. Choosing the healthiest bread or cereal for your family will take some doing the first time out but after that you can avoid all the choices and just pick the ones you have already found to be high fiber and low sugar options.

There are so many options in a super market. It can be an overwhelming chore to make the healthiest choices for you and your family. Stick to these rules and you’ll be on your way to easier healthy eating.

Don’t make it a chore – Make It Fun!

Nancy

And Yet another day….. another busy day

Now, don’t think I am a total loser. I actually had this written up yesterday and as I was writing the last few words the power went out and I lost it all. So much for high tech if  you don’t use the automatic save option….. Today is another day and I retyped all the food logs and finally got them up. Sorry it took so long.

Saturday

8:30 3 eggs, sweet potatoe hash browns

11:30 banana bites

1:30 all day long pork loin chili

5 1 ½ portabello mushroom pizzas, 4 oz chicken strips, small spinach salad


Sunday

7:30 Chocolate Super Shake

11:30 2 eggs, French toast bites with turkey sausage, green peppers, red peppers

1:30 apple crisp

4:30 all day long pork loin chili

7:30 protein pudding


Monday

5AM 1 scoop vanilla UMP with water at training

7:30 2 eggs, toast, spinach

10:30 apple

1 chicken spinach, craisins, walnuts, oil and vinegar

4 mint chocolate chip shake

6:30 turkey, spinach salad with Italian dressing


Tuesday

5AM 1 scoop vanilla UMP with water at training

7:45 2 eggs, oatmeal strawberries, spinach

10:45 hummus, whole wheat tortilla, spinach

1 thai ground beef

4:45 7 oz beef roast, coconut cauliflower, spinach salad


Wednesday

8:30 AM 3 eggs, 1 ½ bran muffin, spinach

12 AM 4 oz roast with coconut cauliflower



Did you ever have one of those days that lasted several?

Sorry for getting this out so late. My weekend seemed to be filled right up and ran over onto Monday. I didn’t get this posted in time. Now I am playing catch up. Here’s our family’s food plan for this week.

Monday

W- 1 scoop UMP vanilla protein powder mixed with water for training

B- eggs, spinach, toast

s- apples

L- chicken peppers

S- Mint choc chip protein shake, kids- cheese

D- turkey , mandarin oranges for kids, spinach salad

s- crackers for kids, protein pudding


Tuesday

W- 1 scoop UMP vanilla protein powder mixed with water for training

B- oatmeal, strawberries, eggs, spinach

s- hummus, spinach, whole wheat tortilla

L- Thai ground beef

S- cottage cheese pineapple

D- Roast, mashed coconut cauliflower

S- protein pudding, animal crackers


Wednesday

B- eggs, bran muffin, carrot

S- apple crisp

L- roast, mixed veggies

S- banana bites

D- French onion soup, salad

S- shake for Nancy, crackers for kids


Thursday

W- 1 scoop UMP vanilla protein powder mixed with water for training

B-omelet, steel cut oats

S- strawberries, blueberries,

L- Thai ground beef

S- refried beans burrito

D- ham, spaghetti squash

S- protein pudding


Friday

W- 1 scoop UMP vanilla protein powder mixed with water for training

B- eggs, steel cut oats, blueberries, spinach

S- banana

L- chicken, spinach salad, craisins, walnuts

S-almonds, gr peppers

D- fish, beets, gr beans

S- protein pudding


Saturday

B- peaches and cream omelet

S- orange

L- leftovers

S- almonds, carrots sticks

D- Crock pot Jambalaya


Sunday

B- super shake

S- craver

L- eggs, blueberry pancakes, nuts, no syrup

S- hummus, veggies

D- venison burger, salad, tomatoes and cucumber slices

S- protein pudding





Food Plan April 21, 2009

4:30am:

  • Water, Ultra 40 Protein, Mass Aminos

7:30am:

  • Omelette: 4 egg whites + 1 whole egg, red peppers, mushrooms, green peppers
  • 1 1/2 cups oatmeal w/ 1 tsp honey
  • 1 Banana

10:00am

  • 2 scoops UMP (Ultimate Muscle Protein) in water
  • Super Pak Multivitamin

12:30pm

  • Pork Loin Chili
  • Spinach salad w/ oil&vinegar

2:30pm

  • 2 scoops UMP

5:00pm

  • Beef roast
  • Mashed Cauliflower
  • Spinach salad w/ oil&vinegar

7:30pm

  • 1 scoop vanilla UMP with 1/4 cup lowfat plan yogurt