Friday, July 15, 2011

Weekly Grocery List !

           I get alot of requests for my grocery list, so I decided to post some of the food items I get on a weekly basis and maybe you can use this next time you go grocery shopping ! 

Your New Training Buddy!

           When “in-season” or training to reach a fitness goal we make it a priority to go to the gym and get our workouts done, but what happens when that takes up time with your significant other? I’ve found a fun alternative that will benefit both you and your partner! Start training together!
            Today I worked out with my guy friend for the first time, I was a bit skeptical because he power lifts, and I didn’t think that we were going to have much in common when it came down to our workout routines… horrible misconception. I actually incorporated some of his routines into my workout. (Switching up your exercise routines confuses the body allowing muscle growth) What was great about this was that he was capable of not only motivating and helping me; but we found something we both enjoy and can do together! Which is great,  in between two busy lifestyles;we don't have much time to hang out.

            When you have someone alongside you providing constant support and an understanding of your goals, they become easier.
            I know that a big part of being with someone is going out to restaurants, movies etc. and in most places you can unknowingly consume up to 2000 calories!! Working out, going out for a walk or joining each other for some cardio on a treadmill could be a new hobby that will allow you to burn those calories, instead of consuming them. This way your significant other won’t feel alienated when you have to get your workout in prior to an upcoming competition or event. Not only that, but it may bring you closer together, it’s one more thing you can share and support each other in.
Cook healthy meals together! Soon enough it becomes a lifestyle and that is exactly what “fitness” and “dieting” needs to be; not something that you do for a few months and start up again when you feel you’ve reached a downfall. Try new things!
For the individual not pursuing the healthy lifestyle, try to experiment and maybe go  to the gym with your partner or try a “healthy” dish, you never know, you may like it and be hooked ! For the individual pursuing a new fit lifestyle, you may inspire your partner to try new foods and eliminate the tempting but unhealthy Swedish fish, Chocolate bars and other snacks you have at home, making it a lot simpler to stick to healthy eating and allowing you to reach that overall figure you desire.
             It may be easy to exclude your significant other in your new eating habits and exercise routines, because you think they may not be interested, but communicate, and you may find they are more interested than you think! Who said training had to be a one person thing? You may be looking at a permanent training buddy and possibly a new way to spice up your love life!

Thursday, July 7, 2011

Wraps to Go !

          I know many of us like to go out on trips with friends and family, or have busy days and sometimes you find yourself meeting your 3hour meal deadline and are only surrounded by fast food restaurants. For days like these I’ve learned to be prepared and create quick and simple wraps containing my lean meat, greens and simple carbohydrates. These wraps are delicious, compact and a great way to keep on track with your healthy lifestyle.

Wednesday, July 6, 2011

Pasta You WON'T Feel Guilty About!

                A fear of changing one’s way of eating is having to give up one’s favorite food.
There are many alternatives to your favorite dishes you just need to be creative! I had given up spaghetti and in fact I’d have stopped eating pasta in general when I began training, until I found a healthier alternative that taste just as great, if not better. SPAGHETTI SQUASH!!! This delicious squash when cooked looks exactly like spaghetti hence the name, and is the item in the picture placed above. 
                Usually people eat pasta made up of white flour which has a high Glycemic Index.  Don’t know about Glycemic Index check out
Here are nutritional differences between white flour pasta and spaghetti squash. There are 220 calories in 1 cup of spaghetti and 43g of carbohydrates. Compared to  42 calories in spaghetti squash and only 10g of carbohydrates in 1 cup of Spaghetti Squash . Big difference huh?  
The recipe to this delicious meal is simple:
Prego Traditional Spaghetti sauce (Serving Size 2Tbs. = 20 calories) Feel free to make your own tomato sauce out of fresh tomatoes, I just feel like this is much simpler.
½ Spaghetti Squash
1Tsp. olive oil
Black Pepper to Taste
Oregano and Basil leaves to Taste
Pre-heat oven to 375 degrees for 15 minutes. Sprinkle black pepper and teaspoon of olive oil to spaghetti squash. Place squash shell facing up onto pan and cover with aluminum foil. Cook squash for about 30 minutes or until you’re capable of easily inserting a butter knife through the squash’s shell. Once the squash is done remove from pan, and scrape its contents with a spoon into a bowl. Measure out 1 cup of spaghetti squash, add 2Tbs. of Prego Tradition Spaghetti sauce and sprinkle oregano and basil leaves to taste.
                ***If you have time add some lean ground turkey to the mix and make some turkey meatballs to add to your spaghetti!

Friday, July 1, 2011

Eating the Right Fruits?

                I received the following question and picture earlier this week.
                @pfungfitness is it ok to eat all fruits in the am? Am I missing nutrients?
                Although fruits are very beneficial as well as full of nutrients, beware of eating too many. Fruits are full of natural sugars; these natural sugars are carbohydrates (carbs).  Carbohydrates prevent your body from feeding on its own muscle and are converted into glucose, which give you energy. However, a copious amount of carbohydrates and not enough energy expenditure cause your body to convert the extra carbs into fat. 
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