Monthly Archives: November 2014

28 11, 2014

Get Ready to Hit the Slopes

November 28th, 2014|Personal Training|Comments Off on Get Ready to Hit the Slopes

Get Ready to Hit the Slopes
by Randy Leopando

You don’t have to wait for the snow to start falling to get ready for ski season. Start your training now and you’ll be sailing past those other ski bums on your way down the mountain.

Dusting the competition or showing off to friends are not the only reasons to get in shape before ski season. Skiing is an activity that requires a variety of skills: strength, endurance, balance and coordination. Hit the slopes without developing these skills and you may be in for more than a little embarrassment – you might even hurt yourself.

Sports specific training 

This is where sports-specific training comes in. Generally speaking, sports-specific training programs involve focusing on the various skills associated with a particular activity.  Depending on the sport, this may include health-related fitness components such as cardiovascular endurance, muscular strength and endurance, and flexibility.  A specific program may also take into account skill-related measures of fitness such as agility, balance, coordination, power, speed and reaction time. Most sports require a mixture of these components.

Skiing is a sport that relies heavily on skill-related fitness. A traditional fitness program, which includes a combination of weight training and cardiovascular exercise, will only take you so far.   A specific training program to develop specific skills for skiing will take you from the peaks to the valleys in record time.

Get ready to ski 

There are several ways to begin a sports-specific training program. The simplest way is to include several new exercises in your regular workout schedule.  For example, performing wall sits that require you to ”sit” against a wall will help build up the isometric strength needed for the tuck position in skiing. Squats and lunges will build lower body strength for skiing tough terrain like moguls.  Exercises such as planks or trunk rotations with the cable to work your abdominals are essential in creating a solid ”core” for balance and agility.  It is important to train your body to withstand and absorb the impact associated with skiing. Plyometric movements, such as hopping from side to side, develop muscle power and strength as well as improve agility.

Set up your own ski circuit 

A great way to integrate these elements into your existing routine is to create a circuit training program, which involves rapidly moving from one exercise to the next, similar to what many NutriFormance trainers are doing with their clients.  A common circuit is 3-4 exercises with a maximum 30 seconds rest in between each exercise.  Your goal is to complete 3 sets for each circuit.    Add some of these exercises to your routine:  lateral hops over a cone for lateral agility; single leg squats for leg strength and balance; planks holds for core strength; squat jumps for leg power and shock absorption; and wall-sits to increase quad isometric strength similar to the tuck position.  One way to really maximize your time is to do a “wall-sit” while you do bicep curls, shoulder presses, or lateral shoulder raises – basically anything you do standing up, do a wall-sit instead!  Good luck this year on the slopes.

25 11, 2014

FnF December

November 25th, 2014|Fitness n' Fuel|Comments Off on FnF December

K.I.S.S…..Keep it simple stupid ;)
Simple is sustainable! Here are a few tried and true moves that when done in a circuit and combined with a little cardio, have great metabolic benefit. Beginning with the jump rope (or air jump rope) complete the 100 skips followed by 10 reps each of the exercises. Repeat the entire circuit for 4 minutes and then rest for 1 minute. Do the circuit 2-6 times for a 10 – 28 minute workout.
To keep it fresh, take a look at some of the variations of these moves in our other FNF videos and mix it up.  Remember that your activity adds up! So if you’re crunched for time, take 5 minutes when you can and run through it! Those shorts bursts of exercise will add up!
Jump rope 100 skips
Squats
Push ups
Alt forward Lunges
Oblique leg lifts
https://www.youtube.com/watch?v=Bn723-pwYwM&index=1&list=PL8kRgOtwfqfoVgF5ZtgcseDCD5Vq-LB4R
24 11, 2014

On-the-Go Snacks

November 24th, 2014|Nutrition|Comments Off on On-the-Go Snacks

Traveling for the holidays? Pack your snacks. Here are your nutrient balanced snacks to keep your blood sugar stable and prevent overeating. Skipping meals and snacks will increase the likelihood of overeating.

Single serve cottage cheese 20g per 5 oz & 125 mg CA, high in sodium – combine with tomatoes, fresh basil leaves & balsamic vinegar for a healthy twist to Caprese salad

HB egg with sriracha on whole grain toast 10g pro, vitamin D vitamin b12

Cheese stick/wedges/wheels – pair with apple slices. 6-8g pro, individually wrapped

Edamame – great snack by itself. 8g per ½ cup, 3g fiber… plant protein that is a complete protein

Roasted chickpeas – great snack by itself. 7g per 1/4c , 5g fiber, shown to lower LDL cholesterol – rinse/drain can of chickepeas – toss in olive oil with spices (chili powder, cumin, salt, & pepper or create your own spice mixture) – bake 425 for 45 min.

Greek yogurt – pair with berries. 12-20g per single serve container depending on brand, CA & probiotics

Hummus 5g per 1/4c & 4g fiber – add raw veggies for a great pairing

Tuna pouch 16g and good source of antioxidant Selenium. Mix in some siracha & pair with whole grain crackers.

Kefir – drinkable yogurt, great snack by itself. 11g per 1c, vitamin D, probiotics, 99% lactose free

 

20 11, 2014

Healthier Holiday Egg Nog

November 20th, 2014|Recipe|Comments Off on Healthier Holiday Egg Nog

Ingredients:

3 egg whites

2 cups soy milk

1/3 cup honey

½ tsp cinnamon (extra to sprinkle on top)

½ tsp nutmeg

1 tsp vanilla

Blend together and serve. Alcohol optional.

 

Nutrition Facts (before adding alcohol): 145 calories, 2g fat, 26g carb, 7g protein, 2g fiber, 57mg sodium

Traditional Eggnog is 223 calories and 14g of fat.

20 11, 2014

Rutabaga Fries

November 20th, 2014|Recipe|4 Comments

Ingredients Rutabaga, root vegetable. Good source of Vitamin C & fiber. Choose those that are smooth, firm & heavy for size. Always peel before roasting, sautéing, etc.

1½ pounds rutabaga, peeled and cut into ½-inch thick wedges                                                  2 cups + 2 tablespoons white vinegar, divided                                                                               ½ cup water                                                                                                                                             2 teaspoons + 1 teaspoon kosher salt, divided

Dipping Sauce ½ cup ketchup, 1 teaspoon Old Bay seasoning, 1 teaspoon hot sauce

Directions

  1. Place rutabaga wedges into a large heat-safe bowl with tight fitting lid.
  2. In a medium saucepan, combine 2 cups of the vinegar, water and 2 teaspoons of salt in a medium saucepan. Bring to a boil over a high flame. Remove from heat and pour over prepared rutabaga.
  3. Secure lid onto bowl and store in the refrigerator for 2 to 4 hours.
  4. Preheat oven to 425° F. Coat two 12×16-inch baking sheets with non-stick cooking spray and set aside.
  5. Drain rutabaga wedges in a large colander and spread evenly on prepared baking sheets. Bake for 25 minutes, flipping wedges halfway through to brown evenly.
  6. Meanwhile, combine all of the sauce ingredients in a small bowl and set aside. Remove fries from oven and transfer to a large mixing bowl.
  7. Toss with remaining vinegar and salt. Transfer to a serving plate alongside dipping sauce.
  8. Nutrition Information: Serves 4. Serving size: 1 cup fries and 2 tablespoon sauce. Calories: 97; Total fat: 0g; Saturated fat: 0g; Cholesterol: 0mg; Sodium: 1288mg; Carbohydrates: 21g; Fiber: 3g; Sugars: 14g; Protein: 2g; Potassium: 550mg; Phosphorus: 87mg Emily Cooper, RDN, is based in New Hampshire
20 11, 2014

It's the holi-DAYs

November 20th, 2014|Nutrition|Comments Off on It's the holi-DAYs

Follow these simple strategies to help prevent overeating through the holidays.

  • Don’t save up. Avoid skipping meals throughout the day to “save up” for the big meal or party. Skipping meals will result in overeating later.
  • Eat breakfast. Research shows that those who consume breakfast consume fewer calories throughout the day.
  • Increase fiber. High –fiber foods will satisfy hunger but are lower in calories. Choose fruits, vegetables and whole grains
  • Wait. It takes 20 minutes for satiety to be registered. Wait 10 minutes before reaching for seconds and let your body decide if it is still hungry or satisfied. Eat slowly and savor every bite. This will also allow for better digestion and decrease heartburn.
  • Healthy foods can still equal unhealthy portions. Moderation of all foods. Even if they are nutrient rich.
  • Enjoy without depriving or overindulging.
  • Use a smaller plate for your meals.
  • Name of the game is leftovers…. Cook once and eat twice.
  • At parties only consume food that is on a plate versus grazing at the buffet or hors d’oeuvres trays.
  • Enjoy the foods you only have during the holidays. Example skip the bread roll and go for the stuffing.
  • Liquids count. Especially alcohol
  • Hydrate. We often misconstrue thirst (dehydration) as hunger. Drink water between caffeinated and alcoholic beverages.
  • Buffets/potlucks. Take a small bite to try everything you would like to have. Then go back for the foods that really tasted amazing for your meal.
  • Out of sight, out of mind. Keep holiday treats in the pantry versus on the counter or in the freezer to defrost and enjoy later.
  •  Savor indulgent drinks. Treat them like a dessert. Sip.
  • Be careful when choosing mixers for drinks. The sweeter the mixer the more calories it generally will have.
  • Club soda over tonic.
  • Drink water in between alcoholic drinks to avoid dehydration.
    • Alcohol can pull 4 times the fluid from your body.
  • If you don’t like it, don’t finish it.
  • Basically, be mindful of what you are consuming to avoid overindulgence.

Our recommendation for the holidays is to pick the items you cannot indulge in all year long.              

Simple is Sustainable

What are your 3 holiday food, beverage, or treat favorites? Indulge without over indulging on everything.

1.___________________________________________

2. ___________________________________________

3.____________________________________________

5 11, 2014

Chocolate Pudding

November 5th, 2014|Recipe|1 Comment

Yield: Serves 4-6 Prep Time: 10 minutes  Cook Time: 3 hour Chill Time

Total Time: 3 hours 10 minutes

Ingredients:

1 cup unsweetened almond or coconut milk 2 ripe avocados, peeled and pitted 1/3 cup plus 1 tablespoon unsweetened cocoa powder 1/2 cup plus 2 tablespoons pure maple syrup 2 teaspoons vanilla extract 1/4 teaspoon ground cinnamon Pinch of sea salt Raspberries, for garnish

Directions:

  1. Put the almond milk, avocados, cocoa, maple syrup, vanilla extract, cinnamon, and salt into your blender and puree on high for 30 to 60 seconds, until smooth and creamy. You may need to stop and scrape down the sides with a spatula.
  2. Transfer the pudding to glasses, ramekins, or jars and chill in the fridge for at least 3 hours.
  3. To serve, top each pudding with fresh raspberries.

Note-the pudding works best with ripe avocados that don’t have any brown discolorations. The pudding is best the day it’s made, as the avocados will oxidize and the flavors will change over time.

Nutrition Facts: Calorie

s 188, Fat 9g, (sat fat 1.2g, mono 5.9g, poly 1.3g), Carb 5.4g, Fiber 4g, protein 1.2g

Recipe reprinted with permission from The Blender Girl: Super-Easy, Super-Healthy Meals, Snacks, Desserts, and Drinks–100 Gluten-Free, Vegan Recipes! by Tess Masters, copyright © 2014. Published by Ten Speed Press, a division of Random House, IncDark Chocolate Pudding

Yield: Serves 4-6

Prep Time: 10 minutes

Cook Time: 3 hour Chill Time

Total Time: 3 hours 10 minutes

Deep dark chocolate pudding that is made with a secret ingredient…avocados!

  1. Put the almond milk, avocados, cocoa, maple syrup, vanilla extract, cinnamon, and salt into your blender and puree on high for 30 to 60 seconds, until smooth and creamy. You may need to stop and scrape down the sides with a spatula.
  2. Transfer the pudding to glasses, ramekins, or jars and chill in the fridge for at least 3 hours.
  3. To serve, top each pudding with fresh raspberries.

Note-the pudding works best with ripe avocados that don’t have any brown discolorations. The pudding is best the day it’s made, as the avocados will oxidize and the flavors will change over time.

Recipe reprinted with permission from The Blender Girl: Super-Easy, Super-Healthy Meals, Snacks, Desserts, and Drinks–100 Gluten-Free, Vegan Recipes! by Tess Masters, copyright © 2014. Published by Ten Speed Press, a division of Random House, Inc.

 

1 11, 2014

Slow Cooker Beef and Broccoli

November 1st, 2014|Recipe|2 Comments

Ingredients

1 pound boneless beef chuck roast, sliced into thin strips
1 cup beef consumme
1/2 cup soy sauce, low sodium
1/3 cup brown sugar
1 tablespoon sesame oil
3 garlic cloves, minced
2 tablespoons cornstarch
2 tablespoons sauce from the crock pot after being cooked
Fresh broccoli florets (as many as desired)
Cooked brown rice

Extra kick, add red pepper flakes

Directions
1. Place beef in a crock pot.
2. In a small bowl, combine consomme, soy sauce, brown sugar, oil, and garlic. Pour over beef. Cook on low for 6-8 hours.
3. In a cup, stir cornstarch and sauce form the crock pot until smooth. Add to crock pot. Stir well to combine.
4. Add broccoli to the crock pot. Stir to combine.
5. Cover and cook an additional 30 minutes on high (the sauce has to boil for it to thicken).
6. Serve over hot cooked rice.

 

Nutrition: Calories 204, Fat 6.8g, Carb 16.8, Protein 19.6g