Best Diet Secrets

Results Health and Fitness and Healthy U TV

2011-07-08T19:32:00.000-07:00

Join Tammi Jacobs and learn how to GET FIT Fast by doing these exercises in the privacy of your own home. http://bit.ly/iXldel

http://bit.ly/iXldel

10 Pound Melt Down

2010-10-31T12:29:00.000-07:00

Lose 10 Pounds Fast

Daily I am asked the same question, in one way or another, “Which is more important diet or working out if my goal is to lose weight?” My response is the same: They are equally important. One can not be fully effective if the other is ignored. So as I present this diet to you, please keep in mind that this is only part of the equation. You must exercise, regularly. And by that I would like to advise you further to engage in regular cardiovascular activity as that works your heart and lungs, and burns more calories while exercising. Weight bearing exercise, such as a workout on the selectorized machines, increase lean muscle mass and gives you the metabolism boost most of us are seeking. Today I read a study from Tufts University showing the participants who coupled their weight loss eating plan with an exercise program involving cardiovascular activity, weight training and regular stretching lost 44% more fat than those participants that only followed a weight loss eating plan.

DAY 1

BREAKFAST

1 c cooked oatmeal (150)

¼ c blueberries (21)

1 small banana (105)

Calories 276

SNACK

7 to 10 almonds (60)

Fat Free Yogurt (110)

Calories 170

LUNCH

4 oz. chicken breast (grilled or baked) (100)

1 c broccoli (30)

½ c brown rice (117)

Calories 247

SNACK

1 medium apple (95)

1 low fat string cheese (60)

Calories 155

DINNER

4 oz. fish (salmon, tuna, halibut) (160)

1 c steamed veggies (30)

1/2 c steamed brown rice (117)

Calories 307

DAY 2

BREAKFAST

1 slice whole wheat toast (80)

1 tsp peanut butter (94)

1 small banana (90)

Calories 264

LUNCH

Chicken/Apple Salad

3 cups romaine lettuce shredded (24)

1 medium apple sliced (95)

3 ounces organic deli chicken breast (75)

Toss with 1 Tbsp olive oil (119) and 2 Tbsp balsamic vinegar (10)

Crumble 2 small whole wheat crackers over the top (36)

Calories 371

SNACK

Strawberry Delite

Top 1 frozen whole grain waffle (110) with ¼ cup semisweet or dark chocolate chips (207) and place in toaster oven for 2 minutes.

Top with 1 cup fresh or frozen, unsweetened strawberries (52).

Calories 359

DINNER

Guacamole Dip

Toast 1 whole wheat pita (140) and cut into bite size pieces.

Dip into mixture of ¼ cup chopped Hass Avocado (96), 1 tsp agave nectar (20), 2 small tomatoes, chopped (24), ¼ cup finely chopped red bell pepper (23)

Calories 303

DAY 3

BREAKFAST

1 cup Kashi 7 Whole Grain Puffs (75)

1 cup fat free milk (80)

1 small banana, sliced (90)

Top with 1 Tbsp of pumpkin seeds (74)

Calories 319

LUNCH

Chicken Sandwich

Spread 2 slices of whole wheat bread (160) with ¼ cup sliced Hass avocado (96),

Fill 3 ounces organic deli chicken breast (75)

½ cup shredded romaine lettuce (4)

1 tsp chopped fresh tarragon (0)

Calories 335

SNACK

Apples and Crackers

Spread 6 small whole wheat crackers (108) with 1 Tbsp almond butter (100) and serve with 1 medium apple (95)

Calories 303

DINNER

4 oz. grilled chicken (100)

1 c steamed veggies (30)

½ c steamed rice (117)

Calories 247

DAY 4

BREAKFAST

3 egg whites and 1 whole egg scrambled (103) with

1 cup broccoli (30)

1 slice whole wheat toast (80)

¼ cup sliced Hass Avocado (96)

Calories 312

LUNCH

Veggie Burger

Fill 1 whole wheat pita (140)

1 cooked veggie burger (100)

Dressed with 1 tsp Dijon mustard (5)

add ½ cup shredded romaine lettuce (4), ½ cup sliced bell pepper (23) and ¼ cup sliced Hass avocado (96)

Calories 368

SNACK

1 medium pear (75)

7 – 10 walnuts (75)

Calories 150

DINNER

Salmon Pita

Spread 1 whole wheat pita (140) with 2 tsp Dijon mustard (10), and sprinkle with 2 Tbsp pumpkin seeds (148), 1 tsp chopped fine parsley (0), and ¼ cucumber, thinly sliced (9). Fill with 2 ounces of salmon (90)

Calories 397

DAY 5

BREAKFAST

Waffle With Apple and Walnuts

Toast 2 frozen whole grain waffles (200)

Top with a mix of 1 apple, chopped (95), 1 tsp agave nectar (20) and 2 tsp walnuts (82)

Calories 397

LUNCH

Salmon Asparagus Salad

Mix 3 cups shredded romaine lettuce (24), 2 ounces wild salmon (210), 1 c chopped and steamed asparagus (36), ¼ cup chopped Hass avocado (96), 1 Tbsp rice vinegar (0) and 1 tsp olive oil (40)

Calories 406

SNACK

½ c nonfat Cottage Cheese (70)

10 grape tomatoes (8)

Calories 78

DINNER

Pita

Split 1 whole wheat pita (140), spread with 2 Laughing Cow Light Garlic & Herb Wedges (70), and fill with 1 medium apple, chopped (95), 2 Tbsp walnuts (82) and 1 cup shredded romaine lettuce (8)

Calories 395

DAY 6

BREAKFAST

1 cup Kashi 7 Whole Grain Puffs (75)

1 cup fat free milk (80)

1 small banana, sliced (90)

Top with 1 Tbsp of pumpkin seeds (74)

Calories 319

LUNCH

Chicken Sandwich

Spread 2 slices of whole wheat bread (160) with ¼ cup sliced Hass avocado (96),

Fill 3 ounces organic deli chicken breast (75)

½ cup shredded romaine lettuce (4)

1 tsp chopped fresh tarragon (0)

Calories 335

SNACK

Apples and Crackers

Spread 6 small whole wheat crackers (108) with 1 Tbsp almond butter (100) and serve with 1 medium apple (95)

Calories 303

BREAKFAST FOR DINNER

Scrambled Eggs with Toast

Toast 1 slices of whole wheat bread (80) and top with ¼ cup sliced Hass Avocado (96) and 1 small tomato, sliced (12).

Scramble ½ cup egg whites (50) with cooking spray, season to taste

½ grapefruit (60)

Calories 298

DAY 7

BREAKFAST

½ small cantaloupe (100)

1 nonfat yogurt (110)

2 slices turkey bacon (70)

Calories 270

LUNCH

Avocado Salmon Salad

Mix 3 cups shredded romaine lettuce (24), 2 ounces wild salmon (90),
1 grapefruit, sectioned and sliced (120),
¼ cup chopped Hass avocado (6),
1 Tbsp rice vinegar (0) and 2 tsp olive oil (79)

Calories 409

SNACK

String Cheese and Fruit Cup

Have 1 low fat string cheese (60), 4 ounces pineapple tidbits canned in juice (60), 1 cup baby carrots (50), 3 small whole wheat crackers (54) and 2 Tbsp peanuts (110)

Calories 334

DINNER

4 oz. grilled chicken seasoned to taste (100)

1 cup steamed veggies (30)

½ c steamed brown rice (117)
Tammi Jacobs, Health and Wellness Expert
Owner, Results Health and Fitness Center
www.resultshealthandfitness.com

Tammi Jacobs, Health and Wellness Expert
RESULTS Health and Fitness Center, Chandler, AZ

Results Health and Fitness: Magic Liquid Melts Pounds

2010-10-29T15:18:00.000-07:00

Results Health and Fitness: Magic Liquid Melts Pounds

Cure for Winter Blues

2010-10-28T19:30:00.000-07:00

Cure for Winter Blues

SUDDENLY LOST YOUR PEP?

STAY ENERGIZED ALL FALL AND WINTER

Outsmart energy zappers this winter with these tricks of the fitness trade:

WINTER TIME BLUES

Mid Day Slump

Waking up in the chilly mornings to a HOT, steamy shower seems like the perfect way to start the day however has been linked to mid morning slump. The issue is the hot shower increases the core temperature and then slowly drops as the day continues triggering the brain to release melatonin, a sleep inducing hormone.

CURE

During the winter months decrease the temp of your shower to warm and decrease the length of showering time to 3 minutes or less. Stay keen and alert.

WINTER TIME BLUES

Sluggish and Sad?

Did you know 1 in 4 women struggles with sugar imbalances and craving carbohydrates and difficulty controlling increased weight gain are quick clues? Studies indicate that a decrease in sunlight interfere with the pancreas’ ability to keep insulin and blood sugar level steady.

CURE

Enjoy high fiber, protein rich meals. Research confirms that at least 2 ounces of protein and at least 1 cup of 100 percent whole grains, produce or grains stabilize blood sugar effectively.

WINTER TIME BLUES

Feeling Pooped and Out of Gas?

A recent study from Penn State explains the main symptoms of winter blues is not sadness but fatigue. Researchers explain signs are irritability, anxiety, physical aches and pains.

CURE:
Foot massage! According to the research, our feet are covered with thousands of nerve endings which when stimulated release antidepressants. So rub your feet for 2 minutes, three times per day and the scientists say you will restore your energy level 50% in 3 weeks.

Tammi Jacobs, Health and Wellness Expert
Results Health and Fitness Center Chandler, Arizona

Tantalizing Roasted Pumpkin Seeds

2010-10-28T19:16:00.000-07:00

Tantalizing Roasted Pumpkin Seeds

Carving Pumpkins? Discover the savory taste of home roasted pumpkin seeds. They are so easy. Just:

Rinse seeds and let dry.

Learn how to get a flat tummy!

Preheat oven to 325 degrees F.

Spread seeds on a greased cookie sheet, in a single layer.

Spray seeds with cooking spray and sprinkle with salt.

Roast in oven for 25 minutes or until the seeds are lightly browned.

For added flavor sprinkle the seeds with:

Savory – Sprinkle with garlic salt and a dash of onion powder instead of salt.

Spirited – Sprinkle a combination of salt and cayenne pepper.

Zesty and Zippy – Forget the cooking spray and drizzle vinegar over the seeds and than sprinkle with salt.

Place seeds in an airtight container and they will save for weeks.

Tammi Jacobs, Results Health and Fitness

List of Foods to Boost Your Metabolism After 40

2010-09-27T16:21:00.000-07:00

Click Now to Get Awesome Abs!

Boost Your Metabolism and Stay Healthy
   Everyday I am asked numerous questions about the “best” diet or how can I lose weight quickly, lose weight permanently, lose weight by tomorrow, lose weight for my hot date Saturday, lose weight for my reunion is a week….and the list goes on and on. The mistake is searching for the perfect diet where as the focal point should be which foods will benefit me most. The following is a list of my favorite foods and why.
   Apple. Sometimes those old folk stories do get it right. “An apple a day will help keep the doctor away” An apples carries quercetin, a flavonoid that helps to prevent prostate cancer. One study by the National Cancer Institute reported that foods containing flavonoids like the ones in apples may reduce lung cancer by 50%. Additionally, apples are one of the best sources of boron. Boron is a mineral that has bone building properties. Pectin in the apple is great for your gut as well as detoxifying.
   Beans. Beans are considered one of your best weight loss tools as they are high in cholecystokinin which is a natural appetite suppressant. Because beans are high in fiber they help to keep your sugar level and lower cholesterol.

Blueberries are the Best Brain Food

   Blueberries. Not only do they taste great, blueberries are great for your brain. Blueberries contain compounds like anthocyanin that are antioxidant and anti-inflammatory. These are important in the defense against diseases such as Alzheimer’s, Parkinson’s, diabetes, arthritis and heart disease. Even more interesting is the fact they help the neurons in the brain communicate more efficiently. Just ½ cup per day will keep your brain young and even in some studies have shown to reverse deterioration.
   Broccoli: The latest discovery in fantastic anti-cancer ingredients. Broccoli is often considered the royalty of veggies and fights cancer by neutralizing carcinogens.
   Cinnamon. In these days of the growing epidemic of obesity and diabetes, cinnamon stands out with its incredible ability to work synergistically with insulin to maintain sugar levels. Cinnamon can also help with painful joints and muscle stiffness. One USDA study showed that just a quarter teaspoon of cinnamon a day lowered the blood sugar, cholesterol, and triglyceride levels in people with type 2 diabetes.
   Eggs. It is no secret that I love eggs. Eggs are nearly a perfect food as they are a convenient source of low fat protein that can be added to any meal to balance carbohydrates. They improve HDL cholesterol and help manage overall cholesterol. They are plentiful, loaded with vitamins and inexpensive. Other considerations for eggs as a super food are the fact they are a good source of Omega 3 fatty acids, vitamin A, vitamin k, protein, calcium, as well as they are also one of the best sources of protein known to man. They contain all nine essential amino acids, loaded with vitamins and minerals that help your eyes, your brain and your heart. Eggs are also loaded with choline which is an essential nutrient that must be consumed to maintain good health. And thank goodness they are easy to prepare.
   Grapefruit. The grapefruit diet may have some validity after all. A study at Scripps Clinic in La Jolla indicates that participants with metabolic syndrome and that were served “fresh grapefruit” lost a significant amount of weight. Additionally, insulin resistant participants improved.
   Green tea. Antioxidants called catechins are what help speed metabolism and fat burning. Green tea contains very powerful antioxidants shown to enhance the immune system and fight cancer cells. Theanine in green tea is a natural de-stressor.
   Jalapeños.The active ingredient capcaisin found in jalapenos is a vasodilator, which enhances circulation causing your body to burn extra calories for hours after you ingest them, speeding up both your heart rate and metabolism.
   Oatmeal. So what is so great about oatmeal? Oats are simply a great source of fiber and contain a nice fix of soluble (55%) and nonsoluble (45%). The soluble fiber in oats contains the beta-glucan, which is a polysaccharide which helps lower cholesterol levels and decrease risks of cardiovascular disease. Beta-glucan also enhances the body’s immune system

Eat Wild Salmon

Spinach. Calorie for calorie, spinach provides more nutrients than most other foods on the planet. Loaded with Vitamin K, calcium, vitamin D, spinach is a good substitute for those who do not like milk. Spinach also contains 13 flavonoids with anti cancer properties. These flavonoids protect against prostate, skin, colon and bone cancer. Spinach is also good brain food as it reduces neurological damage, improves vision and is a good source of iron. Popeye had something going for him.
Wild Salmon: Fish in general is high in protein, low in calories and provides a variety of health benefits. Keep in mind that wild salmon and farmed salmon are two completely different creatures. My suggestion is only eat wild salmon. Their omega-3 fats offer cardiovascular protection. Omega-3 is anti-inflammatory and improves brain function, memory, skin, and kidney function.

Tammi Jacobs, Health and Wellness Expert
Results Health and Fitness Center, Chandler, AZ

Effects of Alcohol on Weight Loss?

2010-09-16T11:38:00.000-07:00

What effect does alcohol have on weight loss?

Alcohol has 7 calories per gram and metabolizes much like fat. More importantly they are all empty calories as alcohol has no vitamins or mineral. Many alcoholic beverages have high sugar content. Alcohol can also inhibit your self control which may lead to overeating. To put in blunt - alcohol slows your metabolism, reduces appetite self control and encourages over eating.

If you are attempting to lose weight and one of your dieting tools is reduction in food intake, it is best to choose foods that are categorized as a good source of vitamins and minerals and not empty calories. Alcoholic beverages with the lowest calories are 12 oz. of light bear, 5 oz. wine or 1 oz. of liquor: each containing approximately 100 calories.
Tammi Jacobs, Health and Wellness Expert
Owner, Results Health and Fitness Center

Herb Crusted Salmon

2010-09-07T11:41:00.000-07:00

Salmon with Herb Crust

Makes 4 servings

126 calories, 5 g of fat ( 1 g saturated fat) 207 mg sodium, 2 g Carbohydrates, 17 g Protein

12 ounces fresh wild salmon

1/3 c chopped fresh oregano

1/3 c chopped cilantro

¼ c chopped green onions

1 clove garlic

1 Tablespoon fresh lemon

¼ teaspoon salt

2 teaspoons olive oil

1/8 teaspoon black pepper

Cherry tomatoes cut in haves

Rinse and pat dry salmon.

Cut salmon into 6 ounce pieces and set aside.

In place food processor oregano, cilantro, green onions, garlic, lemon juice, oil, salt, and pepper. Process until evenly chopped. Coat top of salmon with herb mix.

Grill fish over medium heat for approximately 6 to 8 minutes or until fish easily flakes when tested with a fork.

Tammi Jacobs, Health and Wellness Expert

Owner, Results Health and Fitness Center

Stand Tall and Prevent Osteoporosis

2010-09-07T11:30:00.000-07:00

Stand Tall and Prevent Osteoporosis

Despite all the media attention expressing the importance of increasing calcium to prevent osteoporosis and improve bone health, studies indicate women are not regulating their diets to balance bone building foods with sufficient vitamins and minerals. The women interviewed explain they simply forget to take their calcium supplements or they avoid the foods that are high in calcium due to the high calories. To get the recommended 1,500mg per day calcium intake many researchers suggest, 800 to 1,000 mg of supplements calcium added to the 500 to 700 mg available in the diet. Try these:

Fix it with Food:

Eat a nutritious diet that includes calcium and vitamin D. Avoid foods with excess refined sugars and starches as they elevate insulin levels and increase risk of osteoporosis. The recommended type of diet is one that focuses on the Low Glycemic Index and is based of foods that include lean proteins, beans, vegetables and monounsaturated fatty acids (nuts, fish, avocados and olives).

Pump it up:

Click Here to Get Rock Hard Abs

Make weight bearing exercise such as resistance training a regular habit to increase bone density.

Avoid the Caffeine:

Each cup of Java you drink makes you lose 150 mg of calcium in your urine. Chemically decaffeinated is no remedy either as the chemicals interfere with detoxification process. If you must drink decaffeinated coffee increase you calcium supplementation by 150 mg. Better yet, replace the caffeinated drinks with naturally decaffeinated drinks such as green tea.

Fix it with Soy:

Make tofu, soy milk, soy protein and other sources of beneficial isoflavones a regular part of your diet. Ipriflavone is flavonoid derived from the soy isoflavone called daidzein. It promotes the incorporation of calcium into bone and inhibits bone breakdown.

Salt-Don’t Shake It

Approximately 75% of sodium in Americans diets comes from processed foods. A good way to remember the right amt. of sodium in the diet is a 1 to 1 ratio. So if the food you are eating has 200 calories the amt of sodium should not exceed 200 mg. Maintain sodium intake of 1500 mg per day.

Avoid Carbonation:

Carbonated drinks such as soda, Champagne and sparkling water leach calcium from your bones.

Sunshine

Vitamin D helps absorb calcium and place it in your bones. The process occurs in the skin upon exposure to sunlight. Using sunscreen blocks about 90% of Vitamin D exposure so it is important to supplement vitamin D to assure the recommended 400 to 800 IU per day.

Nix the Tums:

Tums are considered a crummy source of calcium as it is composed of calcium carbonate, an inferiorly absorbed form of calcium. Calcium citrate and calcium hydroxyapatite are considered supreme. They must be taken on an empty stomach and at 500mg doses at a time. Total doses per day should be equivalent to 1000 to 1200 mg for post menopausal women.

Identify Your Hormone Levels:

Hormonal decline is one of the most common reasons for bone loss. Adequate levels of estrogen, progesterone, testosterone and DHEA are key hormones for healthy bones. Another area of concern is the excess levels of cortisol, insulin and parathyroid hormone. An elevated level of calcium in serum is a clue that parathyroid hormone is in excess. Have your doctor check these levels.

Increase Vitamin D

Vitamin D increases calcium absorption and blood levels of vitamin D are directly related to the strength of bone density. Research indicates 400 to 800 IU of vitamin D supplementation depending on sunlight exposure and dietary intake.

Tammi Jacobs, Health and Wellness Expert

Owner, Results Health and Fitness Center

Bay Scallops with Green Beans

2010-08-02T17:40:00.000-07:00

Prep: 20 minutes

Cook: 15 minutes Serves: 4

3 cups 1” pieces green beans
1 cup (chunked) red bell pepper
1 jalapeno chopped finely (1 Tbsp)
2 cloves of garlic (minced)
2 Tbsp of olive oil
1 lb of bay scallops
1 Tbsp of pesto sauce (prepared)
1 Tbsp chopped cilantro

Learn How to Get Perfect Abs with Tammi Jacobs

Saute bell peppers, green beans, jalapeno pepper, and garlic in oil in a large non-stick skillet over medium heat until barely tender (approx. 8-10 minutes). Add scallops and pesto sauce, continue cooking while stirring occasionally. Cook until scallops are just through (approx. 5 minutes) and stir in cilantro.

Servings of fruits and vegetables: 16 servings.

Tammi Jacobs, Health and Wellness Expert

Owner, Results Health and Fitness Center

Roasted Red Pepper and Crab Chowder

2010-08-02T17:25:00.000-07:00

Prep: 20 minutes

Cook: 35 minutes Serves: 4

2 Large red bell peppers cut into ¾ inch cubes
2 cup thick sliced White Mushrooms
1 Tbsp of almond oil
2 cans (14.5 oz per can) vegetable broth
1 can (14.5 oz) diced tomatoes with garlic, oregano & basil
2 cups of sliced collard greens (remove center stems)
1 cup of water
1/3 cup of oat bran
1 tsp of grated orange peel
1 tsp herbes de provence (dried)
½ tsp of crushed fennel seed
½ lb fresh shucked and chopped oysters
½ lb cooked crabmeat

PREHEAT 450°F

Mix mushrooms and bell peppers in a 15’ x 10’ jelly roll pan. Drizzle and toss oil to coat. Spread in a single layer in pan. Roast 15-20 minutes (until crisp or lightly browned), stirring after 10 minutes of cooking. Combine roasted peppers and mushrooms with broth, tomatoes, greens, bran, water, orange peel, fennel seed, and herbs in a large stockpot. Bring the mixture to a boil, reduce heat to simmer for 5 minutes. Add oysters and cook for five more minutes. Add crabmeat, heat through.

Servings of fruits and vegetables: 16 servings.

Guidelines to Vitamins: Are you taking the recommended daily intake?

2010-08-02T16:19:00.000-07:00

Vitamins and Minerals (Fat Soluble)	Recommended Daily Intake	Where can I find them?	Functions within the body
Vitamin A	900 micrograms	Sweet potatoes, spinach, and carrots	Maintains vision and overall eye health. (insufficiency can cause night blindness)
Vitamin D	5 micrograms	From sunlight naturally, eggs, and fortified milk	Mineralizes bones (insufficiency can cause rickets)
Vitamin E	15 milligrams	Plant oils, nuts, and wheat germ	Antioxidant that stabilizes cell membrane
Vitamin K	120 micrograms	Green leafy vegetables	Part of synthesis for proteins in blood-clotting
Vitamins and Minerals (Water Soluble)	Recommended Daily Intake	Where can I find them?	Functions within the body
Thiamin (B1)	1.2 milligrams	Pork, enriched grains, and nuts	Helps functions of the nervous system and metabolism (insufficiency can cause beriberi)
Riboflavin (B2)	1.3 milligrams	Meat, dairy, leafy vegetables (green), and enriched breads & cereals	Maintains support for skin health, vision, and metabolism.
Niacin (B3)	1.6 milligrams	Milk, eggs, chicken, meant, fish, enriched & whole grains, and nuts	Helps functions in enzyme metabolism (insufficiency can cause pellagra)
Vitamin B6	1.3 milligrams	Meat, chicken, fish, fruit, potatoes, enriched grains, and soy	Contributes to the functions in amino and fatty acid metabolism , niacin, and maintains red blood cells
Vitamin B12	2.4 micrograms	All animal products	Maintains nerve cells and new cell synthesis
Folate	400 micrograms	Green leafy vegetables, seeds, and grains	Associated with new cell synthesis and prevention neural tube defects

Tammi Jacobs, Health and Wellness Expert
Owner, Results Health and Fitness Center

Great Summer Time Recipes Mango and Shrimp Salad

2010-07-26T20:40:00.000-07:00

Great Summer Time Recipes

Mango and Shrimp Salad

365 calories * 15% from fat * Serves 4

·      1/3 Cup of Lemon Juice
·      1/4 teaspoon crushed red pepper
·      1/4 teaspoon of salt
·      1 lb medium shrimp, peeled and deveined
·      1/4 cup chili sauces
·      1 tablespoon olive oil
·      1 red bell pepper (silvered)
·      1 cup cherry tomatoes (halved)
·      1 cucumber (halved lengthwise, cut into half rounds)
·      2 mangoes, 2 ¼ pounds total, peeled and cut into 1/4
·      8 lettuce leaves
·      Cilantro (for garnish)
1. In a skillet, combine 2 cups of water, 1 tablespoon of lemon juice, bay lear, red pepper flakes, and salt. Boil of medium heat. Add shrimp and reduce to simmer and cover. Cook until it’s firm and pink (approximately 4 minutes). Drain shrimp and set aside to cool.
2. In a bowl, whisk chili sauce, oil, and remaining lemon juice. Add shrimp, bell pepper, tomatoes, cucumber, and mangoes. Combine plates, lined with lettuce, with the shrimp mixture and garnish with cilantro.
Per Serving: 26 g protein, 57 g carbohydrates, 6 g fiber, 6 g fat, 172 mg cholesterol, 700 mg sodium

Tammi Jacobs, Health and Wellness Expert
Results Health and Fitness Center, Chandler, AZ.

Get Fit for Golf - Strength Muscles to Increase Your Drive Distance

2010-07-14T19:39:00.000-07:00

Are you looking to build the muscles that increase your drive distance on the golf course? Most golfers are. Although golfers need to focus on technique to see improvement, there are two basic components of fitness that will improve the game and reduce the risk of sport related injury. Two primary areas of concern are core strength and overall flexibility.

The first exercise is manageable and a must do for core strength and balance.

Plank with Arm and Leg Lift:

Face the mat. Place hands and toes on the mat. Lift the torso while equally distributing your weight and keeping head in a neutral position with gluts tucked in. Imagine your body is straight as a board. Hold for 10 seconds.

Next, lift opposing arm and leg while maintaining a straight as a board body and hold the position for 10 seconds. Switch sides. Complete 10 repetitions.

Traveling Lunges with a Twist:

Traveling lunges may be one of the most effective exercises to strengthen the major muscles of the legs and hips. The added torso twist should be viewed as a bonus to all golfers as flexibility and golf go hand in hand. The increased range of motion and fluid movement of pro golfers is due in part to flexibility of the shoulders, spine and hips.

Standing with both feet shoulder width apart and holding a medicine ball with both hands. Step forward with your right leg, lower your body until the right upper leg is parallel to the floor and the left knee is approximately 1 inch from the floor.

Twist your torso and return to original position. Repeat with the left leg. 12 repetitions on each leg, 3 sets.

Tammi Jacobs, Health and Fitness Expert
Results Health and Fitness Center, Chandler, AZ

Tank Top Tone Arms

2010-07-12T16:21:00.000-07:00

Learn how to get a flat tummy with Tammi Jacobs

Tammi Jacobs, Health and Fitness Expert

Results Health and Fitness Center, Chandler , AZ

Turkey Burgers and Cucumber Rice Salad

2010-07-08T16:37:00.000-07:00

Salad: Prepare rice as package directs. Stir in remaining ingredients.

Turkey Burger: Heat grill. Mix rice vinegar, 1/4 cup soy sauce in a small bowl; set aside. 4 shiitake mushrooms and 2 scallions; finely chop. Add to ground turkey along with remaining 2 Tbsp soy sauce and the ginger. Gently mix to combine. Shape into four 1-in.-thick burgers.

Coat burgers and remaining mushrooms and scallions with nonstick spray.

Grill 12 to 14 minutes, turning once, until an instant-read thermometer inserted from side to middle of burgers registers 165 F.

Serve burgers with mushrooms and scallions. Sprinkle salad with almonds. Drizzle burgers, mushrooms and scallions with soy-vinegar mixture.

Nutrition Facts:

Servings Per Recipe 4
Total Fat 19 g 29 %
Total Carbohydrates 33 g
Total Protein 27 g

Tammi Jacobs, Health and Wellness
Results Health and Fitness Center

Diabetes is Preventable.

2010-06-13T22:44:00.000-07:00

Tammi Jacobs, Health & Wellness Expert

To Prevent Diabetes, What Should I Be Doing?
Clinical and well thought out version is as follows... (keep reading for the realistic and proven method). There are many things a person can do to prevent diabetes however changing lifestyle habits is the most powerful in many cases. A recent study conducted at the National Institutes of Health Diabetes Prevention Program compared the effects of exercise and diet, medication or placebo in 3,234 people with high normal blood sugar. Diet and exercise were the number 1 positive force in the prevention of diabetes by 58%. The DPP uses a method called MEND to prevent diabetes:
M: Monitor blood sugar on a regular basis.
E: Exercise regularly.
N: Nutrition – follow a healthy, balanced diet.
D: Drugs – Only if after effectively following a well balanced diet and exercise regime does not bring your blood sugar levels into acceptable range, add medication. However there is no substitute for diet and exercise. They are a must.Monitoring blood sugar level on a regular basis is a top priority for people with diabetes because the best protection is prevention not clean up.
Exercise lowers blood sugar directly and immediately by muscle movement. The muscles pull stored sugar in the form of glycogen to fuel the effort. Even more exciting is the fact that exercise peels the pounds, lowers stress levels, lowers blood pressure and cholesterol and helps to control your appetite.
Nutrition So many of our health problems can be avoided through diet, exercise and making sure we take care of ourselves. By promoting healthy lifestyles, we can improve the quality of life for all Americans, and reduce health care costs dramatically. Enjoy whole grain cereals, brown rice, fresh fruits and vegetables and beans. Choose the leanest of proteins such as chicken and fish excluding the skin as well as nonfat dairy products. Your fats should be monounsaturated and polyunsaturated which are found in olive oil, canola oil, nuts, yummy avocados and fish.
Drugs should be considered if dietary and lifestyle changes are not able to control blood sugar levels into an acceptable range. Remember of course that medication is no replacement for regular exercise and a nutritious diet. You’ve gotta move.
The real answer... Get Up and Move. Grab a friend, your spouse, a dog or even a book and hit the road.
Your body is designed to move and if diabetes has set in your body is screaming for help. The true answer to preventing diabetes is walk, jog, run, shake, shimmy, swim, dance, race, jump, two step, ride, and eat your veggies. Tomorrow we will show you some fun new ways to move but for now GO.
Tammi Jacobs, Health and Wellness Expert
Owner Results Health and Fitness

Protect your Family from Diabetes

2010-06-13T15:58:00.000-07:00

Protect your Family from Diabetes
While diabetes is not contagious, sharing a certain lifestyle can make one more susceptible to the disease. For instance if your husband or wife has a favorite evening activity of watching the television while munching away on chips and drinking beer before dinner and eating a bowl full of Blue Bunny Coffee ice cream just before bed, chances are you share some of the same routines. You can reverse your chances of diabetes by following these steps:
1. Share a healthy breakfast each morning together. Individuals that make breakfast a part of their normal morning routine are less likely to develop insulin resistance syndrome, which is the precursor to diabetes.

2. Limit the number of hours you watch television. Studies indicate that for every 2 hours spent in front of the TV. your risk of diabetes increases by 14% simply because we tend to eat more and burn less.

3. Make a Standing Date to Walk. Even a little bit of exercise will boost insulin sensitivity. Aim for a nice, brisk walk for 30 minutes every evening.
Tammi Jacobs, Health and Wellness Expert
Results Health and Fitness Center http://www.howtogetaflattummy.com

Yoga for Everybody and Every Body

2010-06-11T23:22:00.000-07:00

“Yoga for Everybody and Every Body”

The turbulence of today's economy has many people off course and I have this central thought that most people are searching for a recharging experience that will lend itself to recovery. With that in mind, sometimes allowing the mind to be taken to a safe, harmonious destination while the muscles are forced to expend excess energy is just the way to achieve the desired goal, and Lisa El-Tawil, RYT is just the pilot to guide us there.

You see, our bodies react to stress and trauma by activating the sympathetic nervous system, also known as the "fight or flight" response. Our heart pounds and chest heaves. Blood flow to the digestive track slows (which may lead to stomach aches and digestive problems). Faced with prolonged stress, our bodies may get stuck in the "fight or flight" mode, gradually wearing down our systems which may lead to chronic anxiety, depression and even physical illness.

   Studies reveal that yoga activates the parasympathetic nervous system, lowering heart rate and respiration and blood pressure. Cortisol levels decrease (hormone released during stressful situations) and the pituitary gland secretes oxytocin and prolactin (feel good hormones). That is the scientific explanation, which to me is of vital importance however over the last two years I have experienced the true meaning of yoga… union. Practically speaking, the union of concern is the different parts of us to be empowered, validated and than a union is created with all other parts. The union of movement and breath, muscle and bone, mind and body, anatomy and physiology.
   One body in complete union is great and wonderful, a complete accomplishment if you will. However what I experience watching and listening to Lisa is a community of complete strangers that become a family and experience harmony and a sense of calm, comfort and acceptance. Even if Lisa’s students are not able to attend class, they call and check in to let her know they are “okay” and they are thinking of her and what she represents. To me, an over energized “Energizer Bunny”, that finds a sense of calm with a heart rate of 180 bpm, experiencing Lisa’s abilities to find a focus point and guide her students to a union of desire and intent, thought and action is a harmonizing miracle that everyone should experience.
     Lisa explains, "(yoga) teaches us how to find peace and acceptance in times of stress, something I learned firsthand during a particularly stressful time in my own life. I honestly don't know how I would have coped with my situation had I not been able to turn to my yoga practice."
   "Lisa begins each class saying Honor your body today for how it is feeling today: letting go of competition, judgment and expectations.” ...The transformation begins. It is like magic, the stress is released. I invite everyone to experience, first hand, the calming effect of Lisa’s yoga practice.
Additional Ways to combat stress:

Stretch How to Get a Flat Tummy.
Get Moving Everyday Regular exercise is a must.
Eat a well balanced diet.
Get adequate sleep and rest.
Stop smoking and if you don't smoke, don't start.
Limit alcohol consumption.
Spend time with friends and family.
Stay organized.

Tammi Jacobs, Health and Wellness Expert

Results Health and Fitness

Results Health and Fitness Bikini Bootcamp

2010-04-22T17:16:00.000-07:00

BIKINI BOOTCAMP

“Bootcamp was just the experience I needed to kick start a healthier, more balanced lifestyle. I lost 10 pounds in 30 days. I’m thrilled.” Wendy, Results Member

Where: RESULTS Health and Fitness

Date: Mon. & Wed.

Time: 6:30 pm

10 pound melt down and get your leanest body ever. This one hour class won't just help you drop 10 pounds fast, it is going to make you look forward to exercise. Everyday brings different workouts, and this change it up strategy puts your body on the fast track to firm. When you challenge your muscles with new activity, they are constantly attempting to adapt, so RESULTS come quickly and you stay toned. Plateaus will be a thing of the past.

How to Become a Early Morning Workout Person

2010-03-30T17:30:00.000-07:00

The only time I can fit in my workouts is the early morning but I can not seem to force myself out of bed.

Can I retrain my interval clock?

Absolutely. The solution is a combination of delegation, preparation and rehearsal. Training with little different twist. Delegate the responsibility to the subconscious mind and cut yourself out of the loop.

And how do I possibly do this? The same way you learned any other repeatable tasks you accomplish everyday. You prepare, practice and rehearse until it becomes polished. Eventually your subconscious will take over and function on autopilot.

This may sound foolish, but it works. Practice. Walk through the steps just as though you were rehearsing for a speech, pitching the championship game or preparing for a final sale, however now you will be responding to your alarm clock. You will be training your subconscious to take over as soon as the alarm sounds. But do not perform the drills in the morning. Do it during the day when you’re wide awake.

Starting in your bedroom, and organize the room conditions to match your desired wake-up time to the best circumstances allow. In the evening just after sunset so it’s already dark, jump into your pajamas, brush your teeth. Pre set your alarm clock for a few minutes ahead.

Lie down in bed just like you would if you were sleeping, and close your eyes. Relax. Imagine it’s early in the morning… a few minutes before your desired wake-up time. Pretend you’re actually asleep. Visualize. Allow for dream zone.

BUZZZZZZ the alarm goes off. Turn it off as quickly as you can. Take a deep breath and stretch. Sit up, plant your feet on the floor, and stand up. Smile and laugh. Then proceed to do the very next habit you normally practice upon waking. For me it’s walking over and turning on the shower.

Great Job! 1 set completed with success. Now shake yourself off, mentally return to pre-waking conditions, return to bed, reset your alarm, and repeat. Practice this drill over and over and over until it becomes polished, or that you run through the whole routine without thinking about it. If you have to sub-vocalize any of the steps (i.e. if you hear a mental voice coaching you on what to do), you’re not there yet.

Practice physically the first few times. If you are well versed at visualization you can practice mentally. If I may suggest practicing physically first as there are many subtle details you may leave off. Soon a new physiological response to the alarm will be honed without even thinking about it.

Beating yourself up about your bad wake-up habits will not work — in fact, you’ll just condition these mental beatings as part of the very routine you’re trying to change. Not only will you not get up when your alarm goes off, but you’ll also automatically beat yourself up about it. Let’s condition a more empowering pattern. For good or ill, your habits will make or break you.

Just a few more quick tips:

1. Get to bed early the night before.

2. If you are not sleepy at bed time, limit your caffeine intake during the day and no caffeine after 4 pm.

3. Warm baths, massage encourage relaxation and sleep as well as limiting the television and computer work.

4. Visualize your health and fitness goals and how great it will feel when you achieve them.

5. Your trainer or workout buddy is waiting with a fun planned workout designed specifically for you.

6. Reward yourself for your morning efforts. Whatever is important to you: fun new fitness clothes, a pedicure, special time with you and Reggie. Rewards are great motivators.
Tammi Jacobs, Health and Wellness Expert
Owner, Results Health and Fitness Center

Beat Your Cravings, Shed Pounds and Boost Energy

2010-02-14T14:55:00.000-08:00

Beat Your Cravings, Shed Pounds and Boost Energy
with these Great Weight Loss Tips.

Knowing what to eat and when is key for weight loss results.

Eat every couple of hours, consistently to keep the body burning and prevent sugar lows and binges.

Combine protein and fiber at every meal because when they are eaten together, these foods take longer to digest than simple carbohydrates therefore your satiety will remain.

Move often and drink plenty of water.
Choose Filling Foods such as fruits and veggies, broth based soups. Some studies indicate that enjoying a salad with fat free dressings before meals increase fat loss by 12 percent.
Increase calcium intake. As calcium intake increases body fat decreases. One study proved positive that increasing calcium by 2 servings per day reduced weight gain by 70 percent.

Tammi Jacobs, Health and Wellness Expert

Owner, Results Health and Fitness Center

4 Habits that Whittle Your Waist

2010-02-14T14:44:00.000-08:00

4 foods habits that whittle your Waist

Wake up everyday to a glass of water with lemon, many vitamins are water soluble and having a glass of water before you eat will help the body better absorb the nutrients from food, and the acidity of the lemon will help rebalance the GI tract affording optimal nutrient absorption.
Breakfast before you hit the streets. Most experts agree oatmeal is one of the best ways to start your day. ½ cup of uncooked oats or 1 package of instant. Add 1 cup of fat free milk, stir in some almonds or walnuts and ½ cup of berries for vitamins and antioxidants. Your body digests fiber slowly so you will remain satisfied longer.
Water It is better to sip water all day than to chug a glass when you feel parched. Important to remember when you feel thirsty you are already dehydrated.
Stretch and Walk Get up, reach for the ceiling and stroll the halls each hour. Instead of sending a message via e mail, walk down the stair and delivery the message to a coworker.

Tammi Jacobs, Health and Wellness Expert

Owner, Results Health and Fitness

STAY SLIM Fire Up Your Weight Loss

2010-02-14T14:34:00.000-08:00

STAY SLIM Fire Up Your Weight Loss

Tips and Techniques to help you achieve your fitness goals

Busy workday ahead of you? Exercise in the morning to blast the fat and improve your focus all day.
Big Day? Plan fitness first. If you know you are going to be crammed with meetings, presentations or other work related functions, workout before work. Research studys show that brain drain saps energy making you more likely to cut your workout short. Adults that exercised after a mentally challenging test for 90 minutes fatigues 15% faster than those who watched a video before workout.

Tammi Jacobs, Health and Fitness Expert

Results Health and Fitness Center

Strategies for Permanent Weight Loss

2010-02-12T11:26:00.000-08:00

Strategies for Weight Loss

For permanent weight loss, reset your body and mind because this is a life long endeavor. Monday I had the funniest request from a member that was missing in action for several months. She ate her way through the holidays surviving on cookies and cocktails, and now it is time to come to terms with reality, back to Tammi. The funny part was her request to be back in shape by Friday. She wanted quick weight loss solutions to her end of the year (and into part of the new year) gluttony and she was ready for one solid week of penance. Our week is over but during the first workout she was reintroduced to some strategies for permanent weight loss and are now tattooed on her hypothalamus.

Exercise to Loss Weight

This is not new news however exercise is probably the single most important factor of successful weight loss and long term maintenance. Find any activity or better yet, several activities that you enjoy as you will be more apt to participate on a regular basis. I promise you will get “hooked” on all the positive attributes exercise provides.

Records and Review for Weight Loss

Journaling every lick, bite and shallow can be a huge asset in successful weight loss as many people eat without being conscious of the amount they eat. A review of your journal can also identify emotions and behaviors that trigger overeating. Study any patterns that emerge from your dairy and identify where you can make healthful adjustments.

Emotional Eating

All too often we eat out of boredom, anger, depression, stress and other emotions. Targeting and developing different outlets and behavior skills can lead to weight loss success.

Weight Loss Support

It is wonderful to have a solid support system in place when you are trying to lose weight. We all know it can be a chronic endeavor to make it on your own. A solid support group gives you face to face accountability and probably more importantly, for pep talk and cheer section when the successes come your way.

Eat Early-Eat Often for Permanent Weight Loss

Breakfast – the meal of champions. The key is to eat within an hour of waking and develop an eating schedule that is consistent. Enjoying 5 to 6 small meals per day with consistent intervals through out the day keeps the metabolism busy burning calories. Much like adding twigs to the fire, keep your body stoked with small meals.

Salt Don’t Shake It

High intake of sodium triggers your body to retain fluids. Be on the look out for sodium in all of your food however, the majority (up to 75 percent) of sodium that Americans consume comes from sodium added to processed foods by manufacturers. Sodium may also be added to medications, so it is important to read your labels. Many experts believe that lowering daily consumption to no more the 1,500mg of sodium daily would be healthy.

Sodium-free – less than 5 milligrams of sodium per serving
Very low-sodium – 35 milligrams or less per serving
Low-sodium – 140 milligrams or less per serving
Reduced sodium – usual sodium level is reduced by 25 percent
Unsalted, no salt added or without added salt – made without the salt that's normally used, but still contains the sodium that's a natural part of the food itself

Take a Furlough from Sugar

Although one chocolate chip cookie is fine in theory, it is difficult to stop there. Sweets and alcohol trigger the cravings for more sugar, and place your attempts at abstinence in peril.

Refrain from Wheat

Wheat based breakfast cereals triggers appetite and water retention and is best replaced by oats and grains such as millet and quinoa.

Eat Slowly

It takes your brain approximately 20 minutes to inform the rest of the hunger systems to stop eating. If you wait until you are famished and gobble your food, you may overeat. Accelerated eaters often eat beyond their levels of fullness before the 20 minute sirens have a chance to sound, “STOP”. Just keep in mind that the amount of calories consumed before you begin to feel satiety can vary significantly depending on the chomp pace.
Tammi Jacobs, Health and Wellness Expert
Results Health and Fitness Center

Best Diet Secrets

Results Health and Fitness and Healthy U TV

10 Pound Melt Down

Results Health and Fitness: Magic Liquid Melts Pounds

Cure for Winter Blues

Tantalizing Roasted Pumpkin Seeds

List of Foods to Boost Your Metabolism After 40

Effects of Alcohol on Weight Loss?

Herb Crusted Salmon

Stand Tall and Prevent Osteoporosis

Bay Scallops with Green Beans

Roasted Red Pepper and Crab Chowder

Guidelines to Vitamins: Are you taking the recommended daily intake?

Great Summer Time Recipes Mango and Shrimp Salad

Get Fit for Golf - Strength Muscles to Increase Your Drive Distance

Tank Top Tone Arms

Turkey Burgers and Cucumber Rice Salad

Nutrition Facts:

Servings Per Recipe 4Total Fat 19 g 29 %Total Carbohydrates 33 gTotal Protein 27 g Tammi Jacobs, Health and Wellness Results Health and Fitness Center

Diabetes is Preventable.

Protect your Family from Diabetes

Yoga for Everybody and Every Body

Results Health and Fitness Bikini Bootcamp

How to Become a Early Morning Workout Person

Beat Your Cravings, Shed Pounds and Boost Energy

4 Habits that Whittle Your Waist

STAY SLIM Fire Up Your Weight Loss

Strategies for Permanent Weight Loss

Servings Per Recipe 4
Total Fat 19 g 29 %
Total Carbohydrates 33 g
Total Protein 27 g

Tammi Jacobs, Health and Wellness
Results Health and Fitness Center