Spinach & Sun-dried Tomato Frittata:

The frittata is similar to an omelet, but is more filling and dense, like a quiche. This Italian dish in packed with protein to keep you and your guests satisfied throughout the afternoon, and touts heart-healthy benefits by substituting some of eggs with egg whites, cutting the cholesterol in half.  Your mom will be sure to thank you for including the high nutrient-dense spinach, as it contains potassium to help regular blood pressure, antioxidants to helps protect against cancer, and phytonutrients to keep skin glowing.

• 4 C raw spinach
• 1 clove garlic, minced
• 1 tbsp olive oil
• 1/8 C  chopped sun-dried tomatoes
• 1 C egg substitute or 8 egg whites
• 4 whole eggs
• 1/4 C low-fat mozzarella cheese
• salt & pepper, to taste

Heat oven to 400F. In a medium bowl, whisk together eggs and egg whites then add sun-dried tomatoes and salt/pepper. Set aside.  In a medium, non-stick pan, sautéed spinach and onions over medium heat until tender in olive oil and minced garlic.  Evenly pour egg/tomato liquid over the spinach and onions and cook on medium heat until set, approximately 3-5 minutes.   Sprinkle frittata with cheese evenly then remove from stove and place entire pan in the oven for 12-15 minutes on 400F.  Let cool, then cut into quarters and serve like pie. Makes 4 servings.

Ezekiel Raisin & Blueberry French toast:

Homemade French toast was a Sunday breakfast favorite for me growing up.  Now as a more health-conscious adult, I have found a way to make my French toast in a way that I can feel good about eating any morning of the week.  Share this dish with your mother and you can tout the many benefits she is getting from the Ezekiel bread, including protein, fiber, and organic sprouted whole grains.  The blueberries are rich in cancer-fighting antioxidants and when served hot a-top this delicious French-toast, your guests will forget who Aunt Jemima or Mrs. Buttersworth even are.

• 8 slices Ezekiel 4:9 sprouted 100% whole-grain cinnamon raisin bread
• 1/2 C vanilla almond milk
• 4 egg whites or 1/2 C egg substitute
• cinnamon
• 1 C frozen blueberries
• 2 Tbsp pure maple syrup

In a large bowl, whisk together egg whites, almond milk, and cinnamon. Cut Ezekiel bread in halves, place in egg mixture, and let the bread absorb the liquid, approximately three minutes. Note that since Ezekiel bread is more dense, it will take longer to absorb the egg then normal bread.  In a non-stick pan, place dipped bread on pan and flip until both sides are evenly golden brown.  In a microwave safe bowl, microwave frozen blueberries on high for one minute, or until hot.  Add syrup, and with a fork, crush hot berries to extract juices.  Top French toast with blueberry/syrup mixture in lieu of syrup.  Makes 4 servings.

Greek Yogurt Berry Parfaits w/ Honey-toasted Almonds:

Greek yogurt started popping up on grocery store shelves in the past five years.  Introduce this thick, creamy and delicious yogurt to your mother this mother’s day and she’ll get the gift of a new high-protein, calcium-rich food good for any time of the day.  The almonds are rich in healthy fats, protein, and antioxidants, which can help regulate blood sugar and lower the risk of heart disease and diabetes.

• 12oz vanilla or plain Greek yogurt
• 2 C assorted berries
• 1 Tbsp honey
• 2 Tbsp slivered almonds
• cinnamon

On an ungreased baking pan, evenly spread out almond slivers, and then drizzle with 1 Tbsp honey.  Bake on 350F for 10 minutes, stirring occasionally.  Let cool.  In a tall clear glass or ice cream dish, layer 2 oz yogurt then 1/4 C berries until filled. Top with toasted almonds and additional honey & cinnamon.  Makes 2 servings.

To my amazing mother back in Pennsylvania~ Happy Mother’s Day!….and make one of your other loving children cook you a nice, heart-healthy breakfast until I visit this summer

“Ezekiel 4:9 Sprouted Grain Bread.” Food For Life. Web. 11 May 2012. <http://foodforlife.com/product-catalog/ezekiel-49/breads/120C6-organic-sprouted-whole-grain-flourless-bread>.

“Natural & Organic Health: Food Benefits, Directory, Nutritional Value.” Health Benefits of Spinach. Web. 11 May 2012. <http://www.organicfacts.net/health-benefits/vegetable/health-benefits-of-spinach.html>.

“Almonds.” WholeFoods. Web. 11 May 2012. <http://www.whfoods.com/genpage.php?tname=foodspice>.

Hello tweakfit.com followers. For those of you who read my previous article, you know that I have begun a thirty day personal challenge to go gluten and dairy free. I am well into week two, but wanted to recap for you all how my journey went throughout my first seven days of changing my diet.

Slip-ups:

I jumped into this challenge head-first I knew it would be difficult at times, but darn….at times it was really difficult! The first day of my new diet actually fell on my boyfriend’s birthday. We usually celebrate special occasions with a meal out, and for birthdays with a cake. Hmm…this could be hard! My boyfriend’s favorite foods are pizza and Mexican…but with most pizza crusts, cheese, flour tortillas and sour cream out of the mix, I was a bit hesitant to hit up some of his favorite restaurants. Then it hit me! Sushi! Rice is gluten-free and there should be a lot of options for me on the menu. I was delighted to get to Doraku, a trendy Japanese restaurant in Waikiki, and find that we could order edamame, salads, seaweed salad, and two rolls with no gluten or dairy. I felt so proud of my decision, until half way through our sushi I realized one of them contained cream cheese….strike one!! However, overall I thought the meal was a success. Knowing that I wasn’t prepared to become a full-on vegan baker on my first day of going gluten & dairy-free, I stopped by Dairy Queen earlier in the day and picked up a special treat for my man in lieu of a birthday cake. Of course I wanted a soft serve cone with sprinkles, but on day one, it was pretty easy to pass up.
My other slip-up came on Day 4. Relaxing and watching a movie after a healthy gluten & dairy-free dinner, we decided to end our meal with some dark chocolate. I didn’t even think about the milk in the dark chocolate…opps. Two slip-ups in four days isn’t bad in my book…but hoping I can get through week two without any more.

What was hard?

I never really gave too much thought about how much I actually really do consume gluten on a regular basis. I typically eat a lot of vegetables, and try to steer clear of white bread/products for the most part. I knew work would be hard, since I am currently at a restaurant/bar that has killer thin-crust pizza on the menu. It wasn’t hard for me to pass up cereal for breakfast or cheese on my scrambled eggs….but after not eating for hours at work and seeing everyone literally make “MMmMmmmM” noises about the hot roast pork sandwich with melted cheese on fresh baked French bread made me feel sadder then my piece of plain pork on a plate looked. At the end of the day it did feel good to have a reason to pass up on a piece of pizza here, or a handful of pita chips there…and made me realize I probably was eating way more than I thought I was by being around all that food.

What was easy??

Like i previously said, making healthy choices most of the time has never been tremendously difficult for me.  Being able to eat gluten-free starches like sweet potatoes, rice, and oats made eating dinner more “normal” for me and not feel too deprived.  I suggest stocking up on those items if you decide to go gluten-free.  Leaving out bread also made me eat even more vegetables then I usually do, which left me ultimately feeling full and with less cravings.

Getting Creative in the Kitchen…

After a day or two of plain carrots and celery, I decided to whip up some homemade hummus with whatever ingredients I had in my fridge/pantry.  The result was a black bean and kalamata olive hummus made with natural peanut butter in lieu of tahini.  I think it turned out awesome, so try it yourself if you want a gluten & dairy-free way to make your veggies more interesting:

• 1 can black beans, rinsed and drained

• 2 gloves minced garlic
• 1 tsp cumin
• 2 tbsp natural peanut butter
• juice from 1/2 lemon
• 5 kalamata olives
• 1 tbsp olive oil

- Place all ingredients in a food processor or blender and mix until smooth.2 tbsp= 1 serving

Before this challenge, I used to make protein shakes for breakfast or post-workout snack.  Since I haven’t gone out and bought a non-dairy powder yet, I decided to throw a bunch of fruits and veggies in a blender and see what I could come up with for a meal replacement.  The result was a semi-thick green shake, which actually tasted pretty good & gave me a ton of energy.  Try it out for yourself!

• 3 C raw spinach
• 1 C raw kale
• 1 small apple, with skin
• 1 frozen banana
• 4 frozen strawberries
• 1/2 lemon juice
• 1 1/2 C water
• 5 ice cubes
• Steve/Truvia 1-2 packets

Hope you enjoy the recipes and feel free to share some of your own!

Photo © By U.S. Navy photo by Photographer's Mate 1st Class William R. Goodwin.

I think we can all agree on one thing: being sick sucks.

Personally, I hate getting a cold (and not just a couple sniffles with a cough, I’m talking about sinuses all jacked up, you can’t hear out of both ears, and you’re lucky to go 10 minutes without coughing or sneezing… and don’t forget your eyes watering and nose running like a faucet!).

I was recently asked how to deal with getting a cold while training and making sure you keep on your diet. My initial response was: listen to your body, rest, drink plenty of water, take Emergen-C^®, and continue eating your meals as best as you can. A few days later, what happens? I get sick. Awesome.

I woke up on Tuesday morning with a scratchy throat and didn’t think anything of it. I dragged my butt to the gym and put myself through a pretty intense leg workout followed by some light cardio. I went home, enjoyed my daily breakfast (oatmeal, blueberries, egg whites, and coffee), and drove myself to work. As my day progressed, I felt my throat getting sorer. You’ve got to be kidding me?

So, my water-pounding and green tea-chugging day began. By the end of it, I guzzled nearly two gallons of water and at least four cups of green tea. Despite having no appetite, I still ate the meals I packed – chicken with green beans, protein shake with rice cakes and peanut butter, and fat-free cottage cheese. By the time I left work, I needed some soup! My throat needed it! I was wondering what type I’d get and I really was in no mood to spend a ton of time figuring out which would be best for my diet.

To my surprise, I stumbled upon Progresso’s Light Chicken Vegetable Rotini. In one serving, it had:

• 70 calories
• 15 calories from fat
• 1.5g fat
• 10g carbs
• 1g dietary fiber
• 2g sugar
• 5g protein

And there were two servings in the can. I looked over the ingredients and realized I could pronounce everything on there and was familiar with it all, too. WOW! Can this be? I purchased it and took it home and ate the entire can (of course, after emptying the contents in a microwaveable-safe bowl and heating it up) – all 140 calories, 3g fat, 20g carbs, 2g dietary fiber, 4g sugar, and 10g protein of it! Because, for me, it wasn’t enough protein, I decided to cook myself a couple of egg whites, which brought me up to 20g of protein and only an extra 50 calories, which I could definitely spare for that meal – still less than 200 calories!

Thankfully I already worked out in the morning so I just planted my mouth-breathing self on the couch next to a box of tissues and watched Lifetime movies.

Day two was the most brutal day. I called in to work (not a bad thing, per say!) and took myself to the doctor where she prescribed me with some antibiotics and sent me on my way. I’m not gonna lie, I was definitely dressed in my workout attire and was thisclose to going to the gym, but then I thought of all the innocent, defenseless people working out who weren’t sick. If it’s one thing I can’t stand, it’s people bringing themselves to work or the gym while they are sick and hacking up a lung and sneezing every two seconds. I certainly did not want to be that person so I parked it on the couch for the remainder of the day and got two naps out of it!

All in all, when you’re sick listen to your body! If you do not feel well enough to go to the gym, don’t go. Or, if you’re contagious, don’t go! Some people might say sweating it out is good for you and while I don’t necessarily have an opinion on that, I’d just much rather take a day to rest and come back with more strength and a better mentality to have a kick-ass workout!

I personally believe the best way to get over being sick is to try your best to stick to your regular schedule. I continued eating the same way, but I did increase my fluids, which is what I needed anyway. Obviously, I skipped a day in the gym and I’m glad I did because I know my body thanked me. My first workout back in the gym, I didn’t kill myself because I knew I still wasn’t 100 percent. Instead, I did the routine I planned, but just did it lighter than normal. I did sit in the sauna for a while, and maybe it’s a mental thing, but I felt a lot better after!

What are some ways that help you get through being sick? Share them with me in the comment engine below!

Happy training!

photo © Daryl Furuyama

“Aren’t there days you just don’t feel like working out or eating clean?”

“How do you find the motivation to workout?”

I get asked questions like these all the time. Here are my answers:

Yes, of course I have days where I don’t feel like working out or eating a clean meal every 2-3 hours. I am human! But, on those days, I dig deep and remind myself of my goals and where I want to be at. Once the day is over, I feel a sense of accomplishment that I sucked it up and still gave 110% toward my workout and diet even though I didn’t feel like doing it. It will only reflect in my results, and put me that much closer to my goal anyway. (This is also why I make sure I have a cheat meal on Saturdays.)

I find the motivation to workout through magazines, photos, Facebook pages, websites, knowing my goals and what I want, and quotes. I also find the majority of my motivation through people who have been following my journey. I can’t explain the feeling I get whenever I receive a message from someone wanting to learn more about my journey, how I did it, how they can do it, congratulating me, and the most heart-warming messages of them all – the ones where they are telling me that I inspire and motivate them!

I am always doing research on training, eating clean, and fitness shows. My Facebook and Twitter newsfeed is full of fitness models’ and fitness magazines’ updates. They are constantly posting motivational quotes and photos. I especially love Pinterest for this. I have a couple of boards on there named Fabulous Fitness and Eat Clean Get Lean. They are filled with photos and quotes pertaining to fitness and staying motivated to workout.

I want to share with you my personal top 10 favorite quotes that help me get and stay motivated.

Motivational Quotes

1. “Motivation is what gets you started. Habit is what keeps you going.” – Jim Ryuh
2. “If it doesn’t challenge you, it doesn’t change you.” – Fred Devito

3. “Fear is what stops you. Courage is what keeps you going.” – Unknown

4. “Clear your mind of can’t.” – Samuel Johnson

5. “Just do it.™” – Nike

6. “Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.” – Arnold Schwarzenegger

7. “The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion. That’s what most people lack, having the guts to go on and just say they’ll go through the pain no matter what happens.”- Arnold

8. “Hard work beats talent when talent fails to work hard.” – Taras Brown.

9. “To keep the body in good health is a duty…otherwise we shall not be able to keep our mind strong and clear.” – Buddha

10. “There’s a lot of blood, sweat, and guts between dreams and success.” – Paul Bear Bryant

Do you have favorite quotes you like that help you stay focused and motivated? If so, share them with me!

Happy training!

Forewarning: I’m totally going to nerd out on supplements on this one.

A Glimpse of My Recent Order from TrueNutrition:

Pre-workout Staples

Creapure® – Creatine Monohydrate Powder (1000g) – $17.90

I loaded on creatine at 0.3 * kg of bodyweight for a week, then I continue to supplement 5g daily to stay at my optimal level. For non-workout days, I take 5g first thing in the morning. For workout days, I take 5g with carbs post workout. Based on that, this bottle should last me almost 6 months.

Beta-Alanine Powder (1000g) – $37.80

I loaded on beta-alanine at 6g per day for 3 weeks, then I continue to supplement at 4g daily to stay at my optimal level. On non-workout days, I take 2g first thing in the morning and 2g again 12 hours later. On morning workout days, I take 2g after I workout, then 2g again 12 hours later. Base on that, this bottle should last me about 8 months.

Citrulline Malate Powder (1000g) – $48.50

I supplement with citrulline malate 8g 15 minute before I workout and I workout on average 3 times per week. Based on that, this bottle should last me about 10 months.

BCAAs – Branched Chain Amino Acids (1000g) – $35.90

I supplement with 20g of BCAAs whenever I do fasted training in the morning. I typically do this twice per week, so this bottle should last me about 6 months.

Stimulants

Alpha GPC Powder (100g) – $46.99

For extra focus, I add 500mg of Alpha GPC into my pre-workout whenever I will be attempting heavy singles or maxes (about twice per week). Based on that, this tiny bottle should last me over two years!

Burn Fat Burner 502mg Capsules (135 Capsules) – $14.99

For extra energy and fat burn, I typically take 2 capsules before I do super early morning fasted workouts (once per week). Based on that, this bottle should last me at least 8 months (most likely much longer because I cycle off of stimulants time to time).

Flavor Packs

Premium Flavor Key Lime Pie Flavor Pack (50g) – $4.49

Premium Flavor Hawaiian Punch Flavor Pack (50g) – $4.49

Premium Flavor Lemon Meringue Pie Flavor Pack (50g) – $4.49

Custom Pre-workout Mix

Experimental custom mix late day pre workout formula (1 lb) – $11.51

• Hydrolyzed Whey Protein Super Grade (30%)
• MCT – Medium Chain Triglyceride Powder (20%)
• Dextrose (30%)
• Fructose (10%)
• L-Leucine (10%)
• CEC / PEC / Vitamin Mineral Mix / Electrolytes
• Premium Peanut Butter and Jelly Flavor
• Optional: Alpha GPC (500mg)

At 45g per serving, this will last only 10 workouts. With each serving, I add my 8g of Citrulline Malate to this mix. I use this mix when I’m not in a fasted state when I workout (afternoon / early evenings) so that I can take advantage being able to ingest nutrients into in the bloodstream to help me lift. I only workout once a week at night, so this should last me a couple of months.

Note that Alpha GPC is fat soluble but we don’t need to add fish oil into the mix because our Medium Chain Triglycerides will serve as the fat source to aid in Alpha GPC absorption into our digestive tract.

Late day post workout formula (not really a formula, just things I consume after workout)

• Creatine (5g)
• Beta-Alanine (2g)
• Protein source (100g)
• Carb source (50g)

Early morning fasted workout formula (mixed from staples):

Top reasons why I like ordering from TrueNutrition:

1. They sell the building blocks to let me totally nerd out my supplements.
2. I like knowing which supplement and how much of it goes into my body.
3. They cut out all the bull shit marketing expenses and bring the savings to the consumer.
4. Each product info page educates you on the supplement in detail, its proper dosage, and any warnings related to the supplement.
5. They offer bulk discounts. On my recent order, I bought 1000g of BCAAs for $35.90. That is at least 20% cheaper than any other designer BCAAs out there (e.g. Xtend).
6. You can create your own custom mix of proteins, supplements, and even the flavor of the mix.

Use TrueNutrition Discount Code “TAK129″ to get 5% off!!

When purchasing from TrueNutrition.com you can use TAK129 to get 5% off of your order. Booyah!

Also let me know if you have your own personal mixes that you like in the comments section below!

To begin, let me explain to those of you who don’t know what gluten is.  Gluten, a protein found in wheat, rye, and barley, is highly prevalent in the modern American diet. While you may identify gluten with your bread, pasta, cereal, and pastries, gluten is also commonly found in processed foods as thickeners and fillers.  When gluten is digested in a person with celiac, the immune system responds by damaging or destroying the intestinal villi.  The damaged villi, which normally allow nutrients to be absorbed into the bloodstream, are now unable to do so.  For people with celiac disease, digesting gluten can cause painful immediate side effects such as gas, bloating, chronic diarrhea, and detrimental long term side effects, such as but limited to infertility, depression, anemia and arthritis.  According to The National Institute of Diabetes and Digestive and Kidney Disease (NIDDK), over two million Americans or 1 in 133 people have been diagnosed with celiac disease, with many still undiagnosed  The only treatment for celiac disease is omitting gluten from the diet for a lifetime.

While celiac disease is an autoimmune disorder, many people have wheat or gluten intolerances.  According to The University of Maryland Center for Celiac Research, the medical director indicates that anywhere between 5-10% of the population may suffer from gluten sensitivity in some form.  Gluten sensitivities can still negatively affect the absorption of nutrients into the bloodstream, causing side effects similar to those who suffer from celiac. This is what brought me to my decision to try a gluten-free diet for just one month to see how I feel from following this diet.   Again, this is a personal experiment but hopeful outcomes for me include weight loss, increased energy, and clearer skin.

According to the NIDDK, thirty to fifty million, yes million, people are lactose intolerant in the United States. This translates into one in six people being lactose intolerant….and that is A LOT!  Lactose, the sugar found naturally in cow’s milk, requires the enzyme lactase to be broken down and absorbed into the bloodstream.  The problem is that after age two, many people stop producing lactase, thus being unable to absorb lactose. The unabsorbed lactose is what causes the unpleasant side effects of lactose intolerance, such as diarrhea, bloating, abdominal pain, and nausea.  Although I have not been diagnosed with lactose intolerance, I am beginning to wonder that if so many people are unable to digest cow’s milk after age two, if it is something that is vital to my diet.  Again, this is just a personal experiment, and I am not giving medical advice to anyone who feels like they want to continue consuming dairy products.  I am just curious how I will feel after four weeks dairy free.

So now that you know why I am choosing to go gluten and dairy free, I’ll let you in on my plan to get week one done painlessly and nutritiously.  First thing I know I am going to have to do is stock up on the foods that I plan on eating for week one.  While I usually include wheat bread, low-fat cottage cheese, wheat pasta, and part-skim mozzarella in my grocery cart, this week I am altering my list. For week one I am keeping it simple and my variety low to create a new routine. I also recommend that anyone trying this diet approach to take a multivitamin, as well as calcium and Vitamin D.

Here are a few ideas of the foods I will be including this week:

• almonds/peanuts
• natural peanut butter
• lots of veggies: celery, carrots, leafy greens, corn, string beans, frozen stir fry veggies
• fruit: frozen berries, bananas, apples, pineapple
• proteins: eggs, shrimp, tofu, salmon, chicken, steak, turkey bacon
• organic soy milk (since my grocery store doesn’t carry almond milk, my fav!)
• sweet potatoes/sweet potato fries (Alexia sweet potato fries are gluten-free!)
• brown rice (yup! it’s gluten free)
• black beans

In additions to what I already have in m cabinets/refrigerator, I plan to follow this plan loosely:

Meals/Snack Ideas

Breakfast Options:

• egg/egg white omelet with turkey bacon
• Fruit smoothie with soy milk/berries

Lunch Options:

• Green salad with chicken or fish
• leftovers from dinner

Dinner:

• Brown rice, chicken/steak/tofu/shrimp  and veggies stir fry
• salmon, sweet potato/fries, veggies

Snacks:

• veggies & hummus
• fruit & natural peanut butter

Anticipated struggles for week one:

1. My boyfriend’s birthday is on my anticipated day one.  Hmmm.,..where to take him for dinner and how to deal with a birthday dessert??
2. I currently work at a restaurant/bar where the only gluten-free, dairy-free option is the salad, sans blue cheese crumbles….guess I’ll be packing snacks!
3. My boyfriend’s mother is flying into Hawaii for two weeks and staying with us.  That is going to mean more meals eaten out as part of entertaining.  Maybe not good timing for this on my part, but I wanted to jump in head first and get started!

Wish me luck everyone and I will be checking in shortly to let you know how week one went.  Please leave me some feedback or feel free to ask for advice if you are planning to try a similar venture~

“Celiac Information.” Gluten Intolerance Statistics. Web. 20 Apr. 2012. <http://www.celiac-association.ca/celiac-disease-symptoms/gluten-intolerance-statistics/>.

“National Digestive Diseases Information Clearinghouse (NDDIC).” Celiac Disease. Web. 20 Apr. 2012. <http://digestive.niddk.nih.gov/ddiseases/pubs/celiac/>.

“National Digestive Diseases Information Clearinghouse (NDDIC).” Lactose Intolerance. Web. 20 Apr. 2012. <http://digestive.niddk.nih.gov/ddiseases/pubs/lactoseintolerance/>.

www.localfitness.com.au

I’m just going to put it out there – I detest cardio. But, on the other hand, I love what it does for my body!

I am putting in a lot of cardio workouts these days as I prepare for my upcoming fitness competitions. I want to share with you my top three cardio workouts that work for me.

Workouts

1. Step Mill

This is by far my favorite cardio machine! It works my legs and glutes, and I’m able to skip steps, run them, perform glute kickbacks, and even do calf raises. My time on the Step Mill flies by because I’m constantly able to change up my routine.

Word of warning: if you’re a beginner on this machine, make sure you hold on until you get comfortable enough to do it without holding on. I can’t tell you how many times I’ve tripped. It’s funny and I just laugh, but if you’re the shy type, you might find yourself embarrassed should this happen to you.

2. Treadmill

I actually can’t believe I’m listing the treadmill as one of my top three cardio workouts, but I have developed a liking for it.

The maximum time I spend on the treadmill is 20-25 minutes, unless all I’m doing is walking, then I’ll go for 30 minutes. I’ll walk at the highest incline for 30 minutes and lean forward the whole time so I’m really targeting my legs and glutes. I make sure to switch up my strides every few minutes from long, slow strides to short, quick ones (sometimes I even throw some lunges in there just to mix it up). My speed varies from 3.0 to 4.0.

My other option is setting the incline at whichever height I want – depending on how intense I want my workout to be – and I’ll sprint for 30 seconds and either jog or walk for 1 minute. I repeat this for a total of 10 sprints.

3. Arc Trainer

The arc trainer is fun for me when I want something else besides the Step Mill and treadmill.

I’ll switch the resistance anywhere from 30 to 100 and do sprint intervals. The incline is always at 10 (the highest it can go) so it really targets my glutes and hamstrings. Again, I’ll sprint for 30 seconds and slow it down for 1 minute. Sometimes I’ll push myself to sprint longer depending on how I feel (I always listen to my body – this is a very important habit to get into!).

So, the next time you’re in the gym, try one of these workouts! Happy training!

While reading the information below, keep in mind the daily nutrition recommendations from The American Heart Association for a 2,000 calorie/day diet are around 66g total fat, <15.5g saturated fat, and <1500mg sodium daily.

Jack in the Box:

Jack in the Box has a new deal.  Only $3.99 for their BLT combo consisting of a 20oz soda, BLT Cheeseburger, and small fries.  THANK HEAVENS it is a small order of fries, because when you down this meal, you are already eating 1500 calories!

Totals: 1500 calories, 78 g total fat, 28.5g saturated fat, 2,450mg sodium*

I was happy to see that on their website, Jack in the Box had recommendations for lower fat and lower sodium meals.  However, the list included options like a 25g fat Ultimate Breakfast Sandwich, which should hardly be considered low-fat and at 890mg of sodium the Chicken Sandwich is already over half your day’s recommended salt intake.

Kentucky Fried Chicken:

This $5 Big Crunch Box contains three extra crispy chicken strips with dipping sauce, a side of potato wedges, a biscuit and a medium drink.  This box of tan food might taste good, but with over an entire days worth of sodium I doubt it will make you feel good.  To put things into perspective, one teaspoon of salt has 2,300mg sodium, so forget the cinnamon challenge, eating the Big Crunch Box is like opening wide for a nice heaping teaspoon of table salt. Finger licking good!

Totals: 1160 calories, 49g total fat, 13g saturated fat, 2,250mg sodium*

Taco Bell:

If you’ve decided to “think outside the bun” maybe you’ve dived into a Five Buck Box from Taco Bell.  For your money you get a medium drink, a Crunchy Taco Supreme, Burrito Supreme Taco, and to top it off another Crunchy Beef Taco.  If you’re going to eat this for one meal, better load up on fruits and veggies for the rest of the day, because you’ve already eaten you entire days worth of saturated fat!

Totals: 1050 calories, 37g total fat, 15g saturated fat, 1800mg sodium*

Pizza Hut:

After a carbohydrate filled meal of pizza and bread sticks, what could be better? Pizza Hut decided the answer to that question was more simple carbs!  The $10 meal deal from Pizza Hut features a medium pepperoni pizza, five bread sticks with marinara sauce, and ten cinnamon sticks with icing dip.  They’ve taken the $5 meal to a new high, calorie high that is.  If you shared this box deal with a friend, you’d each be consuming over 2,000 calories.  Even if this box deal was split four ways, each person would be eating over 40g of fat.

Totals (calculated @ 2 servings/box): 2,185 calories, 85g total fat, 32g saturated fat, 5,035 mg sodium

Totals (calculated @ 4 servings/box) 1,092 calories, 62.5g total fat, 16g saturated fat, 2,518mg sodium

I know the recession has hurt people financially and changed society’s perception and expectations for value.  However, I continue to encourage consumers to question what the real value of the food they are eating is and think about how what may seem cost effective now may actually cost them later.

*Nutrition facts from 20oz regular soda used for totals

“Nutrition.” Jack in the Box -. Web. 07 Apr. 2012. <http://www.jackinthebox.com/nutrition/>.

“Nutrition – KFC.com.” Welcome to KFC.com. Web. 07 Apr. 2012. <http://www.kfc.com/nutrition/>.

“NUTRITIONAL INFORMATION.” Pizza Hut. Web. 07 Apr. 2012. <http://www.pizzahut.com   /nutritioninformation.html>.

“Taco Bell® | Taco Bell Nutrition Guide.” Taco Bell®. Web. 07 Apr. 2012. <http://www.tacobell.com/nutrition>.

Reading food labels may seem complicated, so for newcomers to the concept, here is an easy guide to the basics:

Start Here:

Serving size: Begin by looking at the serving size under the nutrition facts. Make sure that if you are choosing to eat this food, that the serving size matches up to a realistic portion of what you are going to consume.  For example, a 1oz serving of hard pretzels may fit the bill for your caloric intake of a snack at around 100 calories, but if you gobble up four handfuls, you most likely ate at least three servings.  Remember that if you are eating double the serving size, you must double all the nutrition facts.  In turn, if you are eating only half a serving size, you can cut the nutrition facts panel in half.

Calories: A calorie is a unit of energy.  Everyone requires calories on a daily basis for the bodies basic function, and you require even more for daily activities and exercise.  Caloric balance is a term used when the calories you are consuming is equal to calories you output each day.  Caloric balance is an ideal goal for those trying to maintain their current weight.  Simply put, if you are trying to lose weight, cutting back on calories can help you achieve a calorie deficit, aka eating less calories then you are consuming.  If you are trying to gain weight, you can achieve caloric excess by eating more calories than you are using daily.  Everyone requires a different amount of calories each day according to their goals, so keep your daily goals in mind when reading food labels.

Limit These:

Total Fat:  According to The American Heart Association, total fat should be limited to between 56-78g/day.  These recommendations are for 25-35% of total calories from fat based on a 2.000 calorie diet.  Depending on what your calorie needs are, your fat intake may be higher or lower.  As a Registered Dietitian, I usually recommend a total fat daily percentage to not exceed 30% of total calories.  To find your needs, multiply your daily calorie needs by .30 and then divide this number by 9.  For example, a person on a 1500 calorie/day diet should not consume more than 50g of fat/day (1500 x .30 = 450/9 = 50)

Saturated Fat: Saturated fat, aka bad fats, can be found primarily in animal and animal byproducts, as well as processed foods and sweets.  Since these fats contribute to heart disease, limit them! This number is a subdivision of your total fats, not in addition to. Like the above equation, aim for saturated fats to be <7%  of your daily caloric intake.  To find your needs, multiply your daily calorie needs by .07 and then divide this number by 9.  The same person eating 1500 calories/day should consume no more than 12g/saturated fat/day. (1500 x .07 = 105/9 = 11.6).

To learn more about dietary fat, read my article Dietary Fat: Eat, drink, and be fit and happy.

Sodium: Recommendations for daily sodium intake were recently lowered to just 1,500 mg/day.  Keep in mind that processed foods tend to contain high amounts of sodium to add flavor and help preserve shelf-life.  If you are eating a food that is high in sodium, try to eat fresh foods, especially fruits and vegetables, for the rest of the day.  Also remember that even foods that contain no calories, like diet soda, may still contain sodium.

Sugar: Although there are no set recommendations for daily intake of sugar by the FDA, try to keep daily intake on the lower end to help prevent weight gain, heart disease, and Type 2 Diabetes.  When reading nutrition facts, keep in mind that for every 4 grams of added sugar on the label, it is equivalent to one tsp on added sugar in that food.

To learn more about sugar in the diet, read my article Brush Up on Your Basics: Sugar in the Diet

Get Enough of These:

Protein: Although the average American diet is not lacking protein, I feel it important to make sure there is healthy protein in the foods I am eating when reading food labels.  The reason for this is that foods that contain protein help you stay full longer, since they take longer to digest than simple carbohydrates and sugar, as well as provide the body with essential amino acids for muscle recovery and maintenance.  If total calories and saturated fat are being monitored and within the recommended limits,and other food groups are not being neglected, I recommend protein be eaten without further boundaries.

Dietary Fiber: The average adult should eat somewhere between 25-35grams of dietary fiber/day.  When looking at food labels, soluble and insoluble fiber may be distinguished.  Both are good for health, helping to lower cholesterol, slow the absorption of food, and aid in digestion, but just focus on getting your total numbers within a healthy range to meet basic fiber needs.

Vitamins/Minerals:  Both naturally occurring and added vitamins and minerals are listed in percentage form on the nutrition label of foods. Remember that the percentage is based on a 2.000 calorie diet, which is not suited for everyone.  The FDA requires that Vitamins A, C, calcium and iron be listed on every food label, so keep these vitamins and minerals in mind when reading.  For example, if you consistently notice that foods you are eating do not contain any calcium, a supplement may be a good option for you.

So now that you know how to decipher a food label, keep this information in mind to become a more educated consumer.  Take advantage of your knowledge to choose foods that fit into the right diet for you!

Graham, Dan J., and Melssa N. Laska. “Nutrition Label Use Partially Mediates the Relationship   between Attitude toward Healthy Eating and Overall Dietary Quality among College             Students.”       Www.andjrnl.org. Academy of Nutrition and Dietetics, 14 Nov. 2011.             Web. 27 Mar. 2012.             <http://www.andjrnl.org/article/S0002-8223%2811%2901540-        9/abstract?elsca1=etoc&elsca2=email&elsca3=2212       2672_201203_112_3&elsca4=nutrition_dietetics>.

“What Choices Are You Making?” Ibx.com. Independence Blue Cross. Web. Apr. 2011.

Photo © Thomas Rosenau

Photo © Magen Petit

Confused as to what to eat after your workout? Simply put: carbs and protein.

You should try your best to make sure you’re getting this meal in immediately after your workout. The maximum length of time I’d go is an hour, but ideally within 30 minutes of completing a workout. Personally, I eat this meal as I’m leaving the gym, but then again, I always have food with me. Can’t go around starving! That would do nothing for my muscles or my metabolism!

What Kind of Protein?

The best source of protein for your body after a grueling working is a whey protein powder. I mix Gaspari Nutrition’s Probiotic Myofusion with water in my BlenderBottle®.

Liquid meals digest quicker than a solid food like chicken or tuna, and the whey protein powder is the fastest digesting form of protein out there. In the end, your muscles will be happier and thank you.

What Kind of Carbs?

First, you should know that not all carbs are bad, especially after working out. After your workout, carbs will help your body restore your glycogen levels that were depleted. Eating carbs will help build any muscle tissue that has been broken down.

Another thing to note: “good carbs” aka complex carbs (oatmeal, brown rice, sweet potatoes) contain fiber and other nutrients that slow down digestion. After working out, you want something that will digest quickly. Simple carbs do this, which means foods like white potatoes, white rice, or white bread are great choices for a carb source after your workout.

Of course, it’s even better if you can get it in a liquid form! The abovementioned will definitely do the trick, but if you want something that’s fast-acting, then I’d suggest dextrose. Dextrose is a type of sugar that is usually found in sports drinks.

Yes, you can actually have sugar, but in your post workout meal, which is when your body can handle this! My choice of dextrose, however, is not a sports drink. Instead, if you ever see me leaving the gym, you’ll notice I’m snacking on gummy bears. That’s where I get my dextrose. (The red ones are my favorite!)

About an hour-and-a-half after having my post workout meal, I’ll eat my next meal, which – for me – is usually my second-to-last or last meal before I head to bed.

Happy eating!