November 21st- 23rd

November 21^st

8:30 apple, spinach, hard boiled egg, ¾ cup steel cut oats

10:30 celery, almond butter

12:30 2 ounces cheddar cheese, sliced peppers, tomatoe, 2 ounces turkey

3:30 ¼ cup almond, cucumbers

5:30 1 slice chicken ranch calzone

8:00 chocolate protein pudding

November 22^nd

7:30 UMP vanilla blueberry shake

11:30 3 slices roast beef, 1 wrap, lettuce, green and red peppers, red onion, 1 slice provolone

4:45 beef stew with onion, carrots, and celery

7:45 chocolate protein pudding

November 23^rd

5AM UMP shake

7:45 green peppers, banana, 1 slice provolone cheese, 2 eggs

11;30 provolone cheese, cucumbers

12:15 zuchini lasagna- Fantastic, thanks Denise!

2:00  celery, cucumbers, 1/3 cup hummus

5:15  Thai ground beef

November 16th-20th

November 16^th

5 AM UMP shake

7:35 3 hard boiled eggs, 1 apple scone, handful of spinach

10:40  green peppers, almond

12:40 5 ounces turkey, red peppers

2:45 slice of provolone cheese, romaine lettuce

5:30 stir fry beef with broccoli  about 41/2 ounces of beef

November 17^th

5 AM UMP shake

7:45  4 eggs, spinach, and one apple  (still love it)

10:30 green peppers, ¼ cup of hummus

12:30 4 ounces of turkey, romaine lettuce, 1 Tablespoon of olive oil dressing

3 provolone cheese, and cucumbers

5:15 white chili, 13/4 cup

November 18^th

8 AM 4 eggs, spinach, and one apple

10 ¼ cup of almonds, raisins, and celery

12:45 1 cup of white chili

2:30  hard boiled egg and carrots

5:40 4 ounces of turkey, spinach salad, 1 Tablespoon olive oil dressing

November 19^th

5 AM  UMP shake

7:40 hard boiled egg, handful of spinach

10:45 provolone cheese, red peppers

12:30   3 ounces of beef, with broccoli, garlic, onion, and carrots

3:15 almond butter on celery

5:30 beef stew (about 3 ounces of beef), celery, onion, carrot, 1 whole wheat biscuit, spinach salad, 1 Tablespoon olive oil dressing

November 20, 2009

5AM  UMP shake

7:15 tacos—Thank you I.F.T. and Dan! They were great.

Beef, lettuce, carrots, celery, onion, tomatoe, cheese, 1 pita pocket, red, yellow, and green peppers

10:15 hard boiled egg, ½ banana, ½ slice of pumpkin bread

12 ½ pita sandwich (turkey, cheese, pickle, lettuce), hard boiled egg, apple

2:45 banana, spinach salad

My plans for the rest of the day include

5:15 Thai ground beef (burger, cabbage, carrots, onion, green peppers, peanut sauce)

8:30 UMP pudding (vanilla protein with ½ cup yogurt)

November 12-15th

November 12^th

5AM UMP shake

8:30 4 eggs, 1 cup oatmeal, green peppers

10:30 celery with almond butter

12:30 1.75 cups of black beans and rice, lettuce salad with 1 Tablespoon of olive oil dressing

2:30 carrots and ¼ cup hummus

5:15 4 ounces of turkey, butternut squash, applesauce, sweet potatoe

November 13^th

5 AM UMP shake

7:45 4 eggs, 1 apple, spinach

10:35 cucumber and ¼ cup hummus

12:30 4 slices turkey 4 slices of ham sandwich, with lettuce, 1 slice of bread, 2 slices of provolone cheese, brown mustard, carrot sticks, celery sticks, green peppers and red peppers

2:30 green and red peppers, cheese

5: 20  Shirataki noodles (Thanks Anna!), tomatoe sauce, and ground venison.

My favorite breakfast lately has been what I ate this AM. YUM! I mean fantastic! Really good. We passed it along awhile ago in a blog. You need to try it.

November 14^th

7 AM hard boiled egg, UMP shake, 1 cup of coffee

11:30 3 slicesTurkey and 3 slices ham rolled up with 2 slices of provolone romaine lettuce and brown mustard.

1:30 apple with almond butter

3;30 green peppers, cucumbers ¼ cup hummus

5:30  5 ounces of turkey, acorn squash, spinach salad,

7:00  yogurt, ½ scoop UMP blueberries

November 15^th

5AM UMP shake

7:30 4 eggs, apple, spinach

11:15 Taco salad  ground beef, salsa, lettuce, cheddar cheese

2:30  green peppers, ¼ cup hummus

5:15 4 ounces turkey, spinach 1 Tablespoon olive oil dressing, 1 hard boiled egg

Please Help Us Support “Carrie’s Kids”

This holiday season I will tie bells to my shoelaces and dust off my reindeer antlers as I participate in the Jingle Bell Run/Walk® for Arthritis, a 5K fun run/walk to benefit the Arthritis Foundation. While we are running we also want to raise money to help for Carrie’s Kids.

Carrie Cates lived in NH for many years, and had moved to Florida with her 5 children to be near her parents. Back when I ran my daycare I used to care for Carrie’s children. We caught up with her again at last years Jingle Bell Run, as Carrie had become an avid runner. She was one of those people who lit up the room with her smile, and it was nice to chat as we hadn’t seen her in a few years.

Carrie was killed October 12, 2009 by a hit and run driver while running. Carrie had planned to fly up to run the Jingle Bell run again this year. We want to carry on her legacy of helping the Arthritis Foundation, but we want to go the extra mile and help Carrie’s children as well. To raise funds area businesses are donating funds to help produce a t-shirt in honor of Carrie, and all the proceeds from the sale of these shirts will go directly to the kids.

Please join us and Run or Walk the Jingle Bell Run. Support the Arthritis Foundation any way you can but please contact me or Monica Apgar to purchase a shirt to wear at the race.

The link to our team page is:

http://concordjbr.kintera.org/faf/search/searchTeamPart.asp?ievent=316970&lis=1&kntae316970=F0EFABDD69BE4B24AE7C5C1E81358266&supId=0&team=3605561&cj=Y

The cost of the shirt to help Carrie’s Kids is $10. The check can be made out to  James Green, c/o “Cates Family Fund” (write on check).

Please post the link to this blog on your Facebook, Twitter, and wherever else you can to spread the word!

Thank-you, and we will see you there!

Nancy

The Road Crew

The leader of the pack, “The Incredibly Fit Tim”,  along with his sidekick in crime, Dan surprised the 6:15 class with these shirts. Both of these guys have inspired the class to push hard each training session. During the summer they led the pack in running The Hill. Now that the frost has kept them off the slippery slope they volunteer to do a 1/2 mile run after each class. On their own time they are kicking it up a notch and Making It Happen!

Thank you guys. I’ll wear my shirt with pride.

Thursday and Friday’s Meals

November 12^th

5AM UMP shake

8:30 4 eggs, 1 cup oatmeal, green peppers

10:30 celery with almond butter

12:30 1.75 cups of black beans and rice, lettuce salad with 1 Tablespoon of olive oil dressing

2:30 carrots and ¼ cup hummus

5:15 4 ounces of turkey, butternut squash, applesauce, sweet potatoe

November 13^th

5 AM UMP shake

7:45 4 eggs, 1 apple, spinach

10:35 cucumber and ¼ cup hummus

12:30 turkey sandwich, with lettuce, tomatoe,

2:30 green and red peppers, cheese

5: 20  Shirataki noodles (Thanks Anna!), tomatoe sauce, and ground venison.

My favorite breakfast lately has been what I ate this AM. YUM! I mean fantastic! Really good. We passed it along awhile ago in a blog. You need to try it.

November 10-11, 2009

November 10, 2009

5 UMP shake during workout

8:30 4 eggs, ¾ cup oatmeal with 1 Tablespoon elderberry jam, green pepper

10:30 celery almonds

12:30 6 ounces chicken, sweet potatoe, salad, cauliflower and broccoli mix

2:30 ¼ cup hummus, apple, carrots

5:30 4 ½ ounces of venison meatballs, tomatoe sauce, spaghetti squash

During the 21 Challenge a protein shake alone would not count as a compliant meal/snack since it does not contain veggies. I do not count the shake I drink during my training as part of my meals or snacks. In other words I make sure I get 5-6 meals/snacks on top of the protein shake that I have at 5 AM. To make my protein shake compliant I would have to add veggies.

November 11^th

8:30 4 eggs, spinach, apple, waffle with 1 Tablespoon elderberry jam on top and ½ Tablespoon of butter

10:30 ¼ cup hummus, green pepper, carrot

12:30 salad, apple, 4 ounces of chicken, almonds, 1 Tablespoon of olive oil dressing

2:45 2 ounces of turkey, celery

5 5ounces of turkey, butternut squash, applesauce, 1 Tablespoon cranberry sauce, 1 teaspoon butter

Workout Worldwide!

For Immediate Release: November 11, 2009

Media Contact: Nancy Carlson

NH Personal Trainer Partners with Workout Worldwide to Host World’s Largest Simultaneous Fitness Boot Camp Workout for Charity

WHAT: New Hampshire personal trainers Dean and Nancy Carlson have been selected as one of the top fitness boot camp programs in the world to be a remote site for the inaugural Workout Worldwide event. It will be the world’s largest international charity fitness boot camp workout of all time with all net proceeds going to the American Heart Association. There will also be over 40 remote locations worldwide performing this workout on the same day.

WHEN: Saturday, January 9^th, 2010 from 11 am to 12 pm US EST

WHERE: Get Fit NH Bootcamp

WHO: Anybody 18 years of age and over who is looking to jump-start their fitness for the New Year

ADMISSION: Minimum donation is $20 for non-bootcamp members of the host and remote locations. Please visit www.WorkoutWorldwide.org to learn more about admission fees and prizes to register or email workoutworldwide@gmail.com with questions.

MORE INFORMATION: Please visit www.WorkoutWorldwide.org to learn more about joining the movement or join the WW facebook page at www.facebook.com/workoutworldwide. Please visit http://GetFitNHbootcamp.com to learn more about Get Fit NH Bootcamp.

About Workout Worldwide: Workout Worldwide is a global fitness project focused on reversing the trends of obesity, premature death, and skyrocketing health care costs associated with poor diet and sedentary lifestyles that are crippling our society. The mission of this organization is to change the world one workout at a time via international charity boot camp events that raise money to provide other non-profit organizations with additional resources to better combat these aforementioned trends. In addition, Workout Worldwide seeks to educate the general population regarding simple, safe, and effective ways to eat and exercise to improve overall health, performance, and body composition.

Ah, Sugar, Sugar!

We’ve all heard that “a spoonful of sugar helps the medicine go down,” but did you know there’s already plenty of the sweet stuff in that decongestant you are swallowing? And your spaghetti sauce? And even the canned veggies you feed your kids?

Carbohydrates include fruit, vegetables, starches (like bread and potatoes), and of course, sweet ole sugar. An essential nutrient, carbohydrates are the body’s main source of both quick and sustained energy. All carbohydrates have approximately four calories of energy per gram of weight.

That doesn’t sound like much, but they add up very fast! When eaten in large quantities, simple carbs (like sugar) provide excessive calories that can ultimately lead to weight gain and other concerning medical issues.

And it’s not just “sugar” that you’ll need to be aware of on your favorite food labels — you’ll need to also recognize the other forms, including honey, raw sugar, turbinado sugar, brown sugar, confectioner’s sugar, powdered sugar, high fructose corn syrup, concentrated fruit juice, dextrose, glucose, molasses, corn syrup, maltose, sucrose, xylitol, or mannitol. This list is not all-inclusive, there are more names for sugar on a food label.

Why worry about sugar? Aside from providing empty calories, one of sugar’s major drawbacks is that it raises your insulin levels. An influx of sugar into the bloodstream upsets the body’s blood sugar balance, triggering the release of insulin, which the body uses to maintain blood sugar at a constant and safe level. Prolonged, elevated insulin levels can increase the risk for disease by causing inflammation within your body and by inhibiting key hormones that regulate the immune system. Insulin also promotes the storage of fat, so that when you eat excessive sweets high in sugar, you’re making way for rapid weight gain and elevated triglycerides, both of which have been linked to cardiovascular disease.

Are there sugars I can eat? The sugars we need to pay particular attention to are the sugar we add to food. However there are sugars that are naturally found in food, and those count in your overall intake as well

Sugars that occur naturally in foods that also supply key nutrients (“Good Sugar”).

• Dairy products (milk, cheese, and plain yogurt. This does not include ice cream)
• Fresh and frozen fruits (apple, blueberries, orange, pineapple, strawberries, banana, cantaloupe, etc.)
• Most Vegetables (carrots, tomato, zucchini, broccoli, spinach, cucumber, etc.)

“Bad” sugars

The only good sugar is one found in nature. You can’t grow, pick, or raise high fructose corn syrup, let alone all the names for sugar you can’t pronounce. If you have to use a sweetener, stick with one you can find out in nature. But use all sugars in moderation.

The following foods are typically loaded with sugar. Read through and learn to limit your intake by reducing the portions of your favorite sweet foods.

(1 teaspoon = 3.5 – 4 grams sugar on the food label)  
1 teaspoon sugar = 1 sugar cube = 1 sugar packet

Everyday products

• Fruit Loops, 1 cup = 3.75 teaspoons
• Low fat, fruit-flavored yogurt, 6 oz. = 7 teaspoons
• Pancake syrup, 1/4 cup = 8 teaspoons
• Ketchup, 4 Tablespoons = 4 teaspoons

Foods that sound healthy, but are loaded with sugar!

• Granola, 2/3 cup = 4 teaspoons
• Dried fruit, 1 cup = 21 teaspoons

Beverages

• Orange juice/ apple juice, 8 oz. = 5.5 teaspoons
• Snapple, Lemon Iced Tea, 16 oz. = 11.5 teaspoons
• Strawberry Passion Fruitopia, 20 oz. = 17.5 teaspoons

Snacks & desserts

• Balance/ Power Bar = 4.75 teaspoons
• McDonald’s Vanilla Shake, 21 oz. = 24 teaspoons
• Frozen yogurt, 8 oz. = 8.5 teaspoons
• Restaurant chocolate cake, 1 slice = 13 teaspoons

Movie theatre combo

• Twizzlers, (movie size) 6 oz. = 17+ teaspoons
• Soda, (movie large) 44 oz. = 37 teaspoons
• Total = 54 teaspoons!

As you can see, sugar is everywhere, in very large amounts. Sugar may be inexpensive as far as dollar and cents go, but over consumption of sugar and other sweeteners in large amounts are responsible for the obese and diseased society we are.

Our “Carbohydrate Changeover” is designed to help you move from the empty calories of processed flours and sugars to natural, unprocessed foods over a 21 day period. You won’t believe the difference in how you feel! Talk to your doctor or registered dietician before beginning this or any other eating and lifestyle change.

It is possible to break your sugar addiction, and the benefits are well worth it! If you would like a complimentary copy of our 21 day “Steps To Success” guide, which includes the “Carbohydrate Changeover” program, please Contact Us Here and we will send you the download link.

I look forward to hearing of your success!

Nancy

Weekend food logs

November 6, 2009

5 UMP vanilla shake

7:15 5 ribs, ¼ cup coleslaw, ¼ cup applesauce, ¼ cup brussels sprouts, 1 ant on a log

10:15 pumplin shake

12:30 4 ribs, ¼ cup coleslaw, ½ cup coffee

2:30 carrott and celery sticks with ¼ cup hummus

5:30 4 ounces chicken, ¼ cup coleslaw, 1 ant on a log

Today was Team 6:15 had their Rib Fest after class. We had tried all summer to get together but it didn’t seem to work so we brought the dinner to class at breakfast time. Make sense?

November 7, 2009

8:15  4 eggs, ½ cup oatmeal, celery sticks

1:30 4 ounces chicken, ½ sweet potatoe, applesauce

4   apple and almonds

6 2 slices of cheese pizza with a salad

November 8^th

7:15 blueberry UMP shake

11:30 spaghetti squash, 1 cup tomatoe sauce, ½ cup ground venison

2:30 apple, small salad, ¼ cup walnuts, 1 Tablespoon of olive oil

4:45 tacos :  2 ounces cheddar cheese, 4 ounces ground beef, 1 corn chip crumbled, lettuce, ¼ cup salsa, ½ cup refried beans

7:50 UMP pumpkin pudding

November 9, 2009

5  UMP shake

8:00 1 cup oatmeal 4 eggs, spinach

11:25 green peppers, apple almonds

12:30 spaghetti squash, ½ cup tomatoe sauce, ½ cup ground venison

3 carrots, hummus

5:30 carrots, onioin, celery cooked with a roast

7:30 small salad, with 2 ounces of chicken, 1 Tablespoon olive oil dressing with vinegar