1. Balance in life should include:  Personal/family time, work, sleep in equal proportions.
2. Personal time should include intentional exercise for optimal energy and productivity.
3. Stress management.  Stress actually produces cortisol which contributes to extra storage of belly fat.  Use stretching as part of stress management.

Nutritional ingredients:

1. No refined sugar (limited should be less than 5% added sugar per serving)
2. Limited bread
3. Limited processed foods
4. Veggies/fruit (see list of carbohydrates below) should cover 1/2 of plate or 2 fistsfuls, protein (see list of proteins below) should be 1/3 of plate or one fistful, healthy fat or low fat dairy (see healthy fat below) should be 1/6 of plate or ½ of a palm
5. Legumes can substitute for veggies and protein.
6. Eat a minimum of 3 meals a day and no more than 3 small snacks in addition to a meal. 
7. Eat whole foods (came from the ground or had a mother)
8. If sensitive to sugars, reach for fruits that have a low glycemic index. 
9. If using a sweetener, use the natural sweeteners listed below in extreme moderation. 
10. Before or after strength training session, take in extra protein supplement like a protein shake. 
11. Drink 6-8 glasses of water a day.
12. Limit caffeine intake.
13. Limit soft drinks or eliminate then all together.

Proteins:    

Eggs, low fat cheese, cottage cheese, meat, cold water fish, salmon, halibut, cod, mackerel, sardines, shellfish, poultry, milk, yogurt, soybeans, legumes, nuts, and seeds.

Healthy Fat:         

Oily fish, nuts (unsalted and unprocessed), cooking oils, seeds, flaxseed oil, freshly ground flaxseed, avocados, leafy greens, whole grains, coconut milk, almond milk, and almond butter.  Unsaturated fats include monounsaturated and polyunsaturated fats. The body can more readily use these fats because they do not “solidify” within the digestive or circulatory system as saturated fats do.

Carbohydrates:    

Beans, vegetables (see below), fruit (see below), dairy, whole grain, squash, artichokes, leeks, lima beans, okra, pumpkin, sweet potatoes or yams, turnips.   

Choose low glycemic fruits:  Blackberries, blueberries, boysenberries, elderberries, raspberries, strawberries, sour green apples.

Moderate GI:  Cherries, pears, apricots, melons, oranges, peaches, plums, grapefruit, pitted prunes, applies, avocados, kiwi, lemons, limes, nectarines, tangerines, passion fruit, persimmons, pomegranates.

High GI:  Bananas, pineapples, grapes, watermelon, mango, papaya (avoid during weight loss)

            Vegetables:  Arugula, asparagus, bamboo shoots, bean sprouts, beet greens, bell peppers, broad beans, broccoli, brussel sprouts, cabbage, cassava, carrots, cauliflower, celery, chayote fruit, chicory, chives, collard greens, cucumber, jicama, jalepeno peppers, kale, kohlrabi, lettuce, mushrooms, mustard greens, onions, parsley, radishes, eggplant, endive, fennel, garlic, ginger, root, green beans, hearts of palm, radicchio, snap beans, snow peas, shallots, spinach, spaghetti squash, summer squash, swiss chard, tomatoes, turnip greens, watercress.

Natural sweeteners (in extreme moderation):                

Stevia, xylitol, blue agava nectar. 

Physical  Ingredients:

1. 2 hours of stretching per week.  Can be done at work or home, before/after workouts.
2. Minimum of 2 sessions of strength training per week which include 8-10 different strength and conditioning exercises performed 8-12 repetitions each..
3. Total weekly activity should include 2.5 hours of moderate or vigorous cardio activity. 
4. Moderate/vigorous activity should increase heart rate to a minimum of 65% and a maximum of 85% of your maximum heart rate.  ((220 – age) *.65 = target heart rate per minute for minimum and (220 – age) * .85 = target heart rate per minute for maximum.)

Directions:

Blend all ingredients together, taking in daily portions as prescribed and enjoy a lifetime of health and a superior quality of life.

I’ve recently reflected on the difference in the generations attitudes toward fitness and thought I’d share my thoughts on the matter.  In the 50’s, the men were the providers and worked hard to provide for their families.  Women were held in high regard as the homemaker who provided a healthy meal and ensured the kids were safe.  Kids in the 50’s weren’t distracted by electronic devices which encouraged a sedentary lifestyle and they were active after school.  They ran and played outside, listened to the radio, danced, and they were creative in their playtime activities.  Food supplied in the schools were prepared by loving hands and were home cooked meals prepared in larger quantities. 

In the 60’s a change in the social environment started.  Women started to break through the barriers of the steriotypical homemaker of the 50’s.  The younger generation in the 60’s drove toward a more independent lifestyle, but still food was prepared in the home and children played for entertainment.  Women started to learn about exercise as a way to stay fit and trim.  Processed foods and convenience foods were becoming more mainstream in the 60’s as women exercised their independence and desire to get out of the kitchen. 

The 70’s were a pivotal phase in the evolution of modern day health and fitness.  The exercise craze was at it’s peak but so was the insurgence of convenience foods and restaurants.  We were exercising more, modern conveniences were becoming more prevalent but we were eating more poorly.  The moral dilemma between financial gain and supply of healthy food won in the favor of increasing profit margins. 

The 80’s brought in the phrase “obesity epidemic” into our nations focus.  Women were at work and naturally gravitated toward making an easy dinner after a long day.  Kids fitness programs started diminishing in the schools, and school lunch programs changed for the worse.  Less whole foods were prepared and more pre-packaged convenience foods were purchased and served all for the sake of saving a buck. 

In the 90’s the true onslaught of the definition of a sedentary lifestyle was in full swing.  Modern technology demanded more people to fill jobs which were sedentary in nature.  Children’s fitness programs in the schools were diminishing and pizza became a normal lunch time fair.  Walking to and from school was not permitted for fear of the child’s safety and once home, the child is left to his/her own devices as both parents worked outside the home.  Fast food suppers were normal and the economy was booming while we were getting fatter.

The turn of the century brought in a new awareness to what we were doing to our health.  The health care industry was booming as a result of “patching” up our failing bodies due to lack of proper attention.  It became harder for people to break free from their conveniences of mobile phones, convenience foods, sedintary jobs, and easy entertainment while relaxing at home in the evening.  Tired and stressed out American’s were overindulging and getting more obese.   And what are we teaching our kids?

The damage is done and it’s time to reverse the effects of decades of overindulgance!  The mantra should be to keep it simple.  Don’t know how to cook healthy?  LEARN.  Don’t know how to exercise?  LEARN.  In this age of modern technology the internet is crawling with great advice on things you can do to change your lives around.  Need to lose weight?  EAT LESS and MOVE MORE.  What to get healthy?  EAT RIGHT and MOVE MUCH MORE.  Want to feel great and eliminate poor health issues?  EAT RIGHT, MOVE MORE, and DO IT EVERY DAY!  Don’t get caught up in the next gimic or phase and a 10 week boot camp won’t change your life.  Refer to my recipe for a healthy lifestyle and KEEP IT SIMPLE and it doesn’t have to be hard or cost you more money. 

Remember, you are one day away from a healthy life.  What you do today, impacts tomorrow so don’t put it off…make the necessary changes in your life to feel great and be healthy.

• 1-1/2 Tbsp. olive oil
• 2 garlic cloves, minced
• 1/2 cup raw wild rice
• 1/2 cup raw long-grain brown rice
• 3 cups sliced mushrooms (button, crimini, or portobello)
• 1 Tbsp. low-sodium soy sauce
• Black pepper (to taste)
• 3 cups turkey, chicken, or vegetable stock (or water)
• 1 cup cooked light-meat turkey, cut into bite-sized pieces
• 1/2 cup chopped fresh broccoli
• Cayenne pepper (to taste)
• 2 Tbsp. minced fresh parsley (for garnish)
• Medium saucepan with tight-fitting lid

Select a medium saucepan with a tight-fitting lid. Heat oil in saucepan over medium-high heat until hot but not smoking (about 2 minutes). Add garlic and rice and sauté about 3 minutes. Add mushrooms, soy sauce, and pepper and sauté for 3 minutes, stirring constantly. Add stock or water, cover tightly, and bring to a boil (about 5 to 7 minutes). When it boils, reduce heat to low and simmer 40 minutes. Add broccoli and turkey pieces, stir, and simmer 5 more minutes. While it simmers, taste and adjust seasonings (add more garlic or pepper, or a dash of cayenne). Remove from heat and let sit for 10 minutes. Garnish with fresh parsley and serve. Makes 4 servings.

Cooking Time: 70 minutes

Nutritional Information (using stock): (per serving)

Ingredients
*4 lbs pie pumpkin or
*butternut squash, peeled, seeded and cut into 2-inch chunks (see Tip)
*4 large sweet-tart apples, such as Empire, Cameo or Braeburn, unpeeled, cored and cut into eighths
*1/4 cup  olive oil
*1 1/4 tsp. salt, divided
*1/4 tsp. freshly ground pepper
*1 T chopped fresh sage
*6 cups red.-sod. chicken or veggie broth
*1/3 cup chopped hazelnuts, toasted (see Tip)
*2 tablespoons hazelnut oil

Preparation.
Preheat oven to 450. Toss pumpkin (or squash), apples, olive oil, 1 teaspoon salt and pepper in a large bowl. Spread evenly on a large rimmed baking sheet. Roast, stirring once, for 30 minutes. Stir in sage and continue roasting until very tender and starting to brown, 15 to 20 minutes more. Transfer about one-third of the pumpkin (or squash) and apples to a blender along with 2 cups broth. Puree until smooth. Transfer to a Dutch oven and repeat for two more batches. Season with the remaining 1/4 teaspoon salt and heat through over medium-low heat, stirring constantly to prevent splattering, for about 6 minutes. Serve each portion topped with hazelnuts and a drizzle of hazelnut oil.
Tips & Notes
**Make Ahead Tip: Cover and refrigerate for up to 3 days. Reheat in the microwave on High, covered, stirring frequently, or on the stovetop over medium heat.
**Tips: Make it easier to cut a pumpkin, acorn squash or other winter squash: pierce in several places with a fork; microwave on High for 45 to 60 seconds. Use a large sharp knife to cut in half. Remove the seeds and stringy fibers with a spoon.
**To toast chopped nuts, small nuts and seeds, place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.
Nutrition
180 calories; 9 g fat (1 g sat, 7 g mono); 0 mg cholesterol; 25 g carbohydrates; 3 g protein; 6 g fiber; 525 mg sodium; 569 mg potassium.
1 Carbohydrate Serving
Exchanges: 1 starch, 1/2 fruit, 2 fat
Nutrition Note: Vitamin A (290% daily value), Vitamin C (40% dv), Potassium (16% dv).

Ricotta Cream
1 C. part skim Ricotta
2 T. Honey
1/2 tsp. vanilla
Process or blend until smooth, chill in fridge for 2 hours.

Balsamic Strawberries
3 T. balsamic vinegar
2 T. sugar
1 (16 0z) container strawberries, quartered
2 T. fresh basil leaves, cut in ribbons.
In sm. sauce pan combine vinegar and sugar, bring to boil. Simmer 2 min on med. heat, let cool completely. Toss berries with basil and balsamic syrup. Divide cream among 4 cocktail bowls, top with berries.

Peppered Plums
2 lbs. plums, any kind, or mix of, cut into wedges
2 T. pked brown sugar
1/4 tsp. freshly gr. black pepper
Preaheat oven to 425. In bowl combine plums with sugar & pepper. Transfer to foil lined baking pan. Roast till plums are soft and bubbly, about 18 min. Remove from oven, pour plums and juice into bowl. Cool in fridge, use with ricotta cream.

Nut. info for ricotta cream/strawberries. (Not avail. for plums)
1/3 C. cr.+1/2 C. berries
Cal: 180 Fat: 5g, Pro:8g
Carb: 27g, Fiber: 2g Chol: 20mg
Sodium: 80mg

A breakfast high in protein keeps you going longer, but eggs every morning can get boring! Here’s a good one for those chilly mornings when you’re missing a bowl of warm cereal!

We know! This recipe sounds totally horrible and you’re thinking we’re nuts for posting it, but if you’re trying to stick to low-carb and miss your warm cereal, try this! It really, really is good and tastes just like warm cereal!  Don’t forget to try the variations too…or create your own and let us know what you come up with!!

1/2 C. ricotta cheese
1 egg
1/4 C. pumpkin puree
pinch salt
sweetener and flavorings to taste
2 T. flax seed meal (opt)

This cooks on the stove-top. Use a non-stick skillet for best results. Put ricotta into skillet. Mix a little water into ricotta to thin it…quite a bit thinner if you’re adding flax meal as it thickens it quite a bit. Add the egg and mix well…use a whisk, as you don’t want a lot of strings of egg whites.
Add the pumpkin and salt. Sweeten to taste & add cinnamon, nutmeg, vanilla, maple, etc…whatever sounds good to you.
Stir while heating over med. heat. When it goes “grainy” thats the egg cooking. Stir in the flax seed meal at this point.

 Variations and Suggestions:
Freeze leftover pumpkin in 1/4 C. sizes so that you will have it on hand. Could also forgo the pumpkin altogether, just using the ricotta and egg for a “plain” cereal. Or, you could add applesauce instead of pumpkin, or perhaps a mashed banana, although beware that this will raise the carbs if you’re doing this for a low carb eating plan. Could also add peanut butter, walnuts, almonds, etc….just experiment! Could also use cottage cheese in stead of ricotta. Since cottage cheese contains more liquid than ricotta, it’s not necessary to add the water, or not as much at least..use your own judgement.

Yess, it sounds rather odd, but we’ve had numerous reviews here at the gym from those who’ve tried it, all raving about how wonderful it is!

Spaghetti squash separates into strands when cooked,

 creating a healthy, yummy, “pasta” alternative.

1(4lb) spaghetti squash, halved lengthwise, seeds scraped
1 C. slice almonds (3 oz)
1/2 C. chopped green olives
1/2 C. thinly sliced scallion whites
1/2 tsp. finely grated lemon zest
3 T. fresh lemon juice
1/4 C. canola oil
2 oz. greek feta, crumbled
salt/pepper to taste

Heat oven to 350. Bring lg. pot of water to boiling. Add squash and cook until al dente, about 12 min; drain. Place halves cut side down on a rack, cool 15 min. Spread almonds on pie plate and toast in oven for about 7 min. In mini food processor, combine chopped olives with scallions, lemon zest, juice and oil; pulse until chopped.
Working over medium bowl and using a fork, scrape the squash into the bowl, separating the strands. Add dressing along with feta and almonds, season with salt and pepper. Toss all together and serve warm.

Nutr. Info: Serves 8
Cal: 238
Tot. Fat: 19
Sat. Fat 2.5
Carbs: 16
Fiber: 4.4

1 small butternut squash, cubed
2 red bell peppers, diced
1 sweet potato, peeled, cubed
3 Yudon Gold potatoes, cubed
1 red onion, quartered
1 Tbls. chopped fresh thyme
2 Tbls. chopped fresh rosemary
1/4 cup olive oil
2 Tbls. balsamic vinegar
salt and freshly ground pepper

Preheat oven to 475.  In a large bowl, combine squash, red pepper, sweet potato, and Yukon Gold potatoes.  Separate the red onion quarters into pieces, and add them to the mixture.  In a small bowl, stir together thyme, rosemary, olive oil, vinegar, salt, and pepper.  Toss with vegetables until the are coated.  Spread evenly on a large roasting pan.  Roast for 35 to 40 minutes in the preheated oven, stirring every 10 minutes, or until vegetables are cooked through and browned.

I recently participated in a customer appreciation event with businesses in my area and health conscious members of the gym donated items to be raffled away as giveaways.  Thank you for the generous support from the members of the gym! 

After the dust settled and everything has gone back to normal I was surprised to be contacted by one of the winners and have one of the items that was donated, returned to me.  The items happened to be a book on diet and lifestyle and the other was a bottle of Omega-3 fish oil capsules.  The woman who had won the items said she didn’t want it to “go to waste” as she was a thin woman and didn’t need to lose weight so she was returning the items so it could be used for someone who needs it!  Well as you can image, I was disheartened by the turn of events and the overwhelming sadness for her had overcome me.  How can a young mother ignore or turn away from knowledge that might prevent future disease or physical illness?  Perhaps in her defense she eats well and exercises and has all the knowledge to ensure a healthy lifestyle for her and her family along with having all the Omega-3 in her diet that she needs.  So you go girl if that’s the case! 

I have found that the most fit, educated, healthy people I know, on the contrary to this woman, consume additional knowledge on healthy living and lifestyle hoping to pick up a new bit of information they can incorporate into their lives, take vitamins and supplements, and cardiologist approved Omega-3.  If we stop learning then we’re dead so no matter where you are on the evolutionary scale of healthy living, there’s more to be learned. 

I am saddened by the young mothers, women, and children who don’t embrace the exploration of making improvements in their lives and those they love.  But there’s always a glimmer of hope that I hang on to when a little event occurs that lifts my spirits and renews my hope in the human population.  Why just today, I had a young man stop by the gym (an all woman’s gym) who was looking for a facility for his mom!  I hope his mom is proud of him and his desire the help her take the next step toward being fit.  He recognized the need to keep his mom around a little longer and wants her to be fit and healthy.  We should all be so lucky to have someone care about us this much. 

Bottom line is “Wake Up America”.  Your size does not determine your health.  If you don’t exercise and eat right, you are putting yourself at risk for disease and illness as you age.  It might not show up until you’re older but how you live today determines how you will enjoy tomorrow!  Think about it!

The problem with the culture today is we all eat for convenience and there is little consideration for what we are putting into our bodies.  Sugar is a basic additive that provides NO NUTRITIONAL VALUE so why do we eat it?  Because it tastes good.  Even a diabetic has a hard time giving up the sweet stuff and the reason we all craves sweets is because eating sweets creates cravings for more sweets.  Here is a nice article I found somewhere that kind of outlines the glycemic index for sugar intake and the foods we should gravitate to so we can stay healthy and reduce the fat stores in our bodies.

Imagine a categorizing system in which numbers are assigned to foods, allowing you to choose the foods that curb appetite, help shed excess pounds, lower your risk for diabetes, and improve heart health. These in fact are the claims of popular diets that use the Glycemic Index—GI diet, for short. 

 The Glycemic Index ranks carbohydrate-containing foods (on a scale from 0 to 100) based on their effects on blood sugar levels in the body. Eating highly processed foods, such as bread made from refined white flour, raises blood sugar higher and faster than does eating whole foods, such as whole-wheat bread or an apple. Foods—like white bread—that cause the most rapid rise in blood sugar are given a higher number, while whole-wheat breads and apples have lower ratings. A rating of 55 or below is considered low, and 70 or above is considered high. 

 Additional information and values for the GI diet can be found at: www.GlycemicIndex.com, and www.Mendosa.com. The Glycemic Indexes of a few foods are listed here:  

 The Premise

Proponents of the GI diet believe that the lower the GI number of a carbohydrate food, the better.   High GI foods are digested and metabolized more quickly, causing a rapid rise in blood glucose levels. This creates a dramatic spike in levels of the hormone insulin, which works to remove sugar from the blood. These responses can lead to an overproduction of insulin, contributing to weight gain. Therefore, carbohydrate foods with low Glycemic Indexes cause less insulin secretion and slow the clearing of glucose from the blood stream—resulting in greater satiety, and fewer calories consumed throughout the day. 

 The Response

Using the Glycemic Index for meal planning is a very complicated process. Here are some of the limitations:
 

• Only about 5% foods in the national food database have been tested.
• There is usually a wide variation in the GI measurement. A potato can be as low as 56 or as high as 100. In fact, a food’s GI score can change based on the food’s ripeness level. 
• A food’s GI score can also change based on preparation techniques. Grinding and cooking can elevate the GI score of some foods, because they become quicker and easier to digest.
• GI testing is done on individual foods, but we consume most foods in combinations. Fiber, protein, and fat will usually reduce the Glycemic Index of a meal.
• The rate at which different people digest carbohydrates varies. And each person’s glycemic response may vary throughout the day.
• When certain high glycemic foods are eliminated from the diet, so are vital vitamins, minerals, fiber, and phytochemicals. Watermelon has a GI of 72 but it is high in potassium, vitamin A, and lycopene, for example.
• Relying on the Glycemic Index can still lead to overeating and weight gain. Peanuts look like the perfect choice with a GI of 14, but with about 400 calories in ½ cup, they won’t help shed pounds when eaten in excess.

The Glycemic Index is a marvelous tool for ranking carbohydrates. However, it is currently only in its infancy regarding health benefits. More research is necessary to make it a truly valid, reliable, and applicable teaching tool. The simple facts still remain:

• 20% of Americans’ calories come from high carbohydrate foods, such as cakes, cookies, pies, pastries, ice cream, sugar, candy, soda pop, and chips. 
• Fresh fruits and vegetables, and whole grain products (whole-wheat breads and pastas, brown rice, and wheat germ) are nutritionally superior to highly processed, refined products.
• Simply limiting the total number of carbohydrates you consume at a meal can more easily control your blood sugar levels.
• You probably don’t need a complicated rating system to confuse you about which carbohydrates to include in your diet.