Fuel For Life ... Finding Your Ingredients To Live

"I wish I wouldn't have worked out today" ...

2012-02-07T20:58:00.000-07:00

Have you ever heard someone say, "I wish I didn't go to the gym today"? Or, "I wish I wouldn't have worked out today"? If you have, I am confident it is very rare. In reality, most people feel great when they work out and ask themselves why don't they go more often? If this is the case, then why do so many people struggle with the motivation? Why do so many people seem to find every excuse in the world, to not make it to the gym? Why do people put food, chores, bills, work, cleaning, organizing, emailing, shopping, eating, and so many more responsibilities in front of their health? The truth ... exercise is hard work! However, does it have to be?

I think it is a misconceived notion that if you don't have an hour to go to the gym, then why go at all? All movement counts, all activities add up, and anything you can do to move or not partake in a sedentary lifestyle, the better!!

How to motivate?

I often tell my clients to think about how they feel after a workout. This can sometimes get you in the door.
Create a great play list! Good jams will fuel a great workout!
Find a workout buddy! The cardio machines are much more fun with someone to chat with. Plus, you won't skip if your pal is waiting for you!
Think of all of the benefits! Supports a healthy heart, relieves stress, builds cardiovascular endurance, builds confidence, improves sleep, and so much more!

What if I don't have a gym?

Park at the end of the parking lot
Take the stairs
Carry your basket at the store instead of pushing a cart
Try to stand during conference calls
Do 20 min quick at home workouts
Get outside - walk around the neighborhood, walk the kids to school, bike to the store!

At the end of the day, if you have time to email, watch tv, eat, cook, clean, work, study, read, etc. you have the time to take care of your body! NO EXCUSES!

Discovering Hidden Gluten

2012-02-07T20:37:00.000-07:00

Just a few years ago, gluten was almost unheard of. Today, many people have learned about gluten, know someone with celiac disease, have heard of gluten sensitivities, and wonder what the buzz is all about for going "gluten free". I often hear that people know not to eat wheat or gluten containing grains, but I also hear that they are eating soy sauce, bbq sauce, drinking beverages with caramel color, and have no clue that these foods also contain gluten.

Simply put, gluten is a protein in wheat containing grains that offers the texture detectable in baked goods. People are consuming gluten is mass quantities, for breakfast, lunch and dinner, and many people are unable to digest this protein. If you are trying to go gluten free, keep an eye out for where it's "hidden". Because gluten offers a unique texture to food, it is often added to many products.

Hidden Gluten in Foods

Baking Powder
Binders
Blue Cheese
Brown Rice Syrup
Caramel Colorings or Flavorings
Cereal fillers, protein or starch
Citric Acid
Colorings
Corn Starch
Curry Powder
Dextrins
Dispersing Agents
Emulsifiers
Excipents
Extracts
Hydrolyzed Protein
Hydrolyzed Plant Protein (HPP)
Hydrolyzed Vegetable Protein (HVP)
Malt or Malt Flavoring (barley, malt, malt vinegar)
Maltodextrin
Modified Food Starch

When in doubt, shop with your cheat sheets! Vitamin Cottage has purple tags in front of all gluten products in the store. King Soopers has a tag or a no wheat sign in front of their products. Markets are helping the consumer, so utilize your resources! No one expects you to memorize this list ...

Check out these links for more information:

http://www.celiacsolution.com/hidden-gluten.html

http://celiacdisease.about.com/od/theglutenfreediet/a/Pantry.htm

http://www.healthcastle.com/gluten_hidden.shtml

http://www.glutenfreegluten.com/wp-content/downloads/Hidden_Gluten_Sources.pdf

I don't have time to make breakfast

2012-02-07T20:06:00.000-07:00

How often have you heard yourself say, "I don't have time for breakfast"? Do you know the importance of breakfast, understand that a frappuchino is not a good choice; however, still can't get out of bed in time to make breakfast? Well, Fuel For Life has a suggestion for you!

One of our favorite breakfasts is reheated crust-less quiche or frittata muffins. This meal only takes 20 minutes to prep and 30 minutes to cook. I often make this on a Sunday afternoon and then eat it all week long.

Ingredients: (4 servings)

8 eggs

1 c unsweetened coconut milk (cow's milk or other milk substitute of your preference)

1c sautéed veggies of your choice (i.e. peppers, onions, spinach, mushrooms, asparagus, broccoli, etc.)

1/4c shredded cheese

1/2c egg whites or cooked meat (chorizo, bacon, sausage, etc.) for additional protein.

1 tsp. coconut oil or butter

Directions:

Sauté veggies in 1 tsp. coconut oil or butter. Mix eggs with milk and egg whites (if using them). Put veggies / meat into bottom of square baking dish or individual muffin tins. Pour in egg mixture and top with cheese. Bake for 30-45 minutes at 350 or 375.

Serve with a side of berries or 1/2 grapefruit for a very balanced, nutritious, and delicious breakfast!

Healthy Tip: By varying your veggies and cheese, you’ll not only get a variety or nutrition, but you will also not get sick of this dish! A spinach, mushroom, and feta quiche is much different than an onion, pepper, chorizo, and cheddar quiche!

ENJOY!!

What's The Hype About Group Exercise?

2011-08-25T15:58:00.002-06:00

What’s the Hype About Group Fitness?

Have you ever wondered why people are as committed to their exercise classes as they are their work schedule? Have you ever wondered why people schedule appointments and social activities around their fitness schedule? Do you remember your first aerobics class? Maybe it was jazzercise, or kickboxing, or even yoga? On the other hand, are you someone that is curious about group exercise, but fears being uncoordinated, not fit enough, or intimidated by other participants? I am confident that you have said yes to at least one of these questions.

There are many reasons people choose to work out as a group. Number one, there is increased motivation. Number two, there is an accountability factor. Third, many people simply find it to be more fun. While all of these are indeed benefits, there are other additional factors you may not be considering. For example, do you know that group exercise instructors often have the same education and training background as personal trainers? Sometimes they have a greater span of knowledge if they teach multiple formats. With that being said, group exercise is free personal training! This is your opportunity to learn how to move correctly, be motivated, and improve form and technique… all for FREE!

Now, if you are someone that wants to try a spin class, but thinks it is too tough, or someone who wants to try Zumba, but thinks you can’t dance, stop worrying!! All instructors are trained to teach a variety of fitness levels. In other words, there will always be modifications and options for everyone. Additionally, many people don’t have perfect coordination, rhythm, timing, or may not work as hard as others. The bottom line is that the entire room is moving together, getting fit together, supporting each other, to fabulous and uplifting music!!

If you are already a group fitness junkie, then keep it up! I would encourage you to try different classes, or different instructors, and see how your body responds. If you are not already on the group fitness band wagon, I would encourage you to give it a try. I always tell my clients or members, that it usually takes 2-3 times in a class to learn the moves and feel comfortable. So, if you hate it once, try it again before disposing the idea. Lastly, try different formats!! Some of us are kickboxer’s, while some of us yogi’s. Hopefully, you will find your niche somewhere and improve your fitness in a fun, safe, and healthy way!

On a final note, I was someone who had always played sports, but never went to the gym. In college, my friends all went and I finally decided to go. After always feeling awkward on the machines, bored doing cardio, and never really knowing what I should be doing, I tried a class called BODYPUMP. From that point on, I was hooked. Long story short, this group exercise class, was not only what got me totally addicted to the gym, but it lead to the discovery of my passion working in the health and wellness industry. I am now a group exercise instructor and personal trainer, trying to share my fervor with others. You just never know where one sweaty workout will go! J

Don’t Run on Empty … Wake up and “Break-Fast”!

2011-08-24T16:19:00.000-06:00

We all know that a car does not run on empty and most of us know what it feels like to run out of gas. Well, our bodies are the same. Who wants to be in the middle of a presentation and hit the wall? How hard is it to focus on the lecture when all you can think of is lunch? Food is not only the fuel for our bodies, but it is our source of our energy, the basis of our concentration, and the foundation to a healthy, lively day. There are many reasons to start the day off with a healthy breakfast including weight management, balanced blood sugar, and also stabilized energy throughout the day.

Breakfast is the first chance the body has to refuel its glucose levels, also known as blood sugar. Most of us go 8-12 hours at night without food and the body uses our glycogen stores while we sleep. The food we eat is broken down into three main fuels for the body: protein, carbohydrates, and fat. Glucose, the building blocks of carbohydrates, is the main energy source for the brain and is therefore essential. Blood glucose also helps fuel the muscles which is needed for physical activity throughout the day. Skipping breakfast can not only start the day with fatigue, but also lead to lack of concentration later on.

Eating a healthy breakfast can also aid in weight loss. First, eating breakfast curbs the appetite later in the day, which not only helps with overeating, but also reduces cravings for sugary snacks. Second, prolonged fasting, which occurs if we do not “break the fast” can increase the body’s insulin response, which in turn increases fat storage and weight gain. Insulin is a hormone in the body that moves glucose (sugar) from the blood into the muscles and fat cells for storage. If we don’t fuel the body, there isn’t anything to “move” which can consequently lead to excess weight.

We’ve discussed the importance of simply eating breakfast, but equally important, is what to eat for breakfast. Blood sugar issues are one of the major health concerns in our country. Skipping breakfast is not the only thing that can increase the body’s insulin response. Eating sugary, high carbohydrate meals that lack fiber, healthy fats, and lean proteins also leads to this unhealthy hormonal response. A mocha frappachino and bagel is guaranteed to spike the blood sugar as well as lead to a crash in the afternoon. Don’t run out of gas!! Make sure your breakfast is comprised of healthy, nutrient dense, whole foods, and don’t forget the protein. Here are a few examples of how to start the day. Breakfast #1: unsweetened steel cut oats with cinnamon and agave nectar, ½ a grapefruit, and 1 hard boiled egg. Breakfast #2: Whole wheat English muffin with almond butter and a banana. Breakfast #3: Fruit smoothie with one scoop of protein.

There are many excuses to skip breakfast: I was late, I don’t like breakfast foods, or I’m not hungry in the morning. We all recognize the importance of correctly fueling and maintaining our cars, but why don’t we do the same for ourselves? Instead of running out of gas or neglecting your health, wake up, EAT, and LIVE your day!!