Biggest Nutritional Mistakes People Make (#3)

By:  Maria

#3 Believing Exercise Can Make Up For Unhealthy Eating

If I had a nickel for every time someone described their incredibly over-loaded exercise regimen and their inability to lose weight, get strong, lean out, sleep better, get rid of achy joints, find motivation (should I go on?) - I would be living a carefree life in Fiji!

Exercise most definitely has a place in our pursuit of optimal health. Even better, having skilled trainer(s) that can help you execute a fitness program based on functional movements!

It will NOT, however, eliminate the effects unhealthy foods are having on your gut health and inflammation issues.   Although a consistent exercise program can have a positive impact on insulin sensitivity, it will NOT negate the impact when eating a plate full of syrup-laden pancakes. Exercise has absolutely nothing to do with our biochemistry - but guess what does?  Yep - our diet. 

You know the load of trans-fat that you consumed when you ate the side of french fries with that burger?   Exercise will NOT magically vaporize that trans-fat when you spend 30-40 minutes on a treadmill, it will NOT reverse the impact on metabolic derangement.

Although exercise can be a supplement to your healthy diet, it certainly is not a replacement. Don't sabotage all of your dedicated hard work in the gym by ignoring the importance of clean nutrition!

RATE YOUR HUNGER LEVEL

PODCAST OF THE WEEK: RATE YOUR HUNGER LEVEL

Hunger Level	Sensations and Symptoms
1	Starving, weak, dizzy
2	Very hungry, cranky, low energy, a lot of stomach growling
3	Pretty hungry, stomach is growling a little
4	Starting to feel a little hungry
5	Satisfied, neither hungry nor full
6	A little full, pleasantly full
7	A little uncomfortable
8	Feeling stuffed
9	Very uncomfortable, stomach hurts
10	So full you feel sick

Once you begin paying attention to how you’re feeling before and after you eat, you can start to make changes in what and how much you eat according to your hunger. It’s best to eat when your hunger level is at a 3 or 4.

Meatza!

By:  Maria

Ok, so we all love pizza, right?  Some of us don't necessarily love the effects from too much cheese and too many carbs that come from eating that pizza.  Even more important, some of us may have gluten and dairy sensitivities that force us to forgo even the tiniest amount of pizza.  Sure, they have gluten-free products, but most of those products still contain ingredients that have proteins similar to gluten and, therefor, have the same effect on our gut.

So what is one to do if we cannot/should not eat pizza (aside from never eating pizza!)?  Meatza!  A meat-based crust baked and topped with some wholesome ingredients that will leave you satiated and satisfied. I have to be honest; when I first mentioned what I was making for dinner, I got some strange looks from my kiddos (my hubby is open to everything!).  Once they got involved and customized their own Meatza, however, they enjoyed it and even looked forward to the next one!

Use a large baking sheet (mine is 17x12)

2 lbs. ground beef (I stick with leanest variety)

1 tsp sea salt

1 tsp caraway seeds (this is the magic inredient in my opinion)

1 tsp oregano
1 tsp garlic salt 

1 tsp coarse ground pepper

1 tsp red pepper flakes (optional)

2 eggs

1/4 c almond  flour (you can make your own by putting raw almonds in food processor and processing until fine.)

No-salt tomato sauce (seasoned with desired herbs - garlic powder, basil, oregano, thyme or your favorite Italian seasoning)

Your preferred choice of toppings (get creative!)

Pre-heat oven to 450 degrees

 

Chop up desired veggies (I used onions, mushrooms, green bell peppers)

Saute veggies until nice and tender

Meanwhile, you'll be making the "crust" by mixing ground beef, seasonings, eggs and almond flour into a nice big mixing bowl.  Get your hands to do the mixing until thoroughly combined.  Dump beef mixture on to baking sheet and flatten with hands until the entire sheet is covered. Bake in oven for 10 minutes.

Once the "crust" is done, you will notice that it shrunk and there is rendered fat on the top.  You can blot up the excess fat with a paper towel, or leave as is. I use the leanest cut or grass-fed beef and know that type of fat is ok to leave on, so I don't even bother.

Set the oven to "broil".

Spread the tomato sauce evenly over the entire meat "crust".

Here is where your creativity and personal preference comes into play.  Add any toppings you desire.  I eat extremely clean and healthy, so I avoid all cheeses, but my Meatza's are loaded with nutrient-dense and tasty toppings.  This is so versatile, you can accommodate all tastes in just one pan by splitting the Meatza in half if need be.

Once the toppings are added, broil for 3-5 minutes (watch it carefully to avoid burning toppings).  (As you can see from the photo above, my daughter's tastes differ from my own - she chose to add cheese and olives to her section!).

Let sit for a minute or two, slice and serve!

Enjoy!

Improving Your Upper Body and Low Body Strengthen

Push-up Techniques

Speed up the push-up!

For maximum push-up, do the push-ups as quickly as you possible can. When performing a slower push-up, the gravity will affect your strength. But remember to always maintain proper form.

Proper Form: Your hands should be shoulder width apart with hands even with your shoulders. Placing your hands too high or too low will cause weakness.

The Super Set is one of the best ways to increase your push-ups, but while you "rest" your upper body, you can also improve your wall-sit.

Push-Up/Wall-Sit Super Set

Do 4 to 8 Sets:

• Regular push-ups to failure
• Wall-Sit to failure
• Regular push-ups, reps 20 to 30
• Wall-Sit to failure
• Regular push-ups, reps  10 to 15
• Wall-Sit to failure

Timed Workout
The timed workout is another way to increase your push-ups and wall-sit.

Repeat twice:

1 minute of push-ups

1 minute of Wall-Sit

Repeat twice:

30 seconds of push-ups

30 seconds of Wall-Sit

Repeat three times:

15 seconds of push-ups

Apple Spice Bars

By:  Maria

Are you still eating "nutrition" bars that claim to fuel your fitness endeavors? Have you checked the ingredients in those bars?  How long is the list? Can you easily pronounce ALL ingredients? Have you "decoded" some of the ingredients to unveil the true ingredient?  Some may seem completely innocuous, right?  Let me help.

Brown Rice Syrup = sugar

Rice Crisps = sends blood glucose sky high (think sweetened Rice Crispies...same)

Barley Malt =  boiled down variety of grain until starch is converted to sugar.

Evaporated Cane Juice Syrup = brown sugar (duh)

Fractionated Palm Kernel Oil = vegetable equivalent of wax (and you don't want to know what it does to your bowels)!

Hydrogenated/Partially Hydrogenated Oils = do we have to discuss those again??

Get rid of those glorified candy bars and treat yourself to something that contains minimally basic ingredients and are Gluten-free, Soy-free, Dairy-free. 

Key word: TREAT.  These shouldn't be eaten every day for every snack, folks.  Remember my post on "moderation"??

Ingredients:

 

6 dates, pitted

1/4 apple, roughly chopped 

1 tsp cinnamon

1/2 tsp nutmeg

1 pinch cloves (optional)

1/2 cup raw walnuts

1/2 cup raw almonds

In food processor, process dates and apples for about 20-30 seconds until mixture forms into a loose ball.

Remove fruit mixture, set aside.  Add nuts and process until finely chopped.

Add fruit mixture and spices back into nut mixture and process until everything is thoroughly mixed.  Using your hands, take a portion and mold into bar size, bite size or any size.  At this point, you can either wrap all bars individually or place in tightly sealed container.  Place in fridge to chill.

 

I have the following other bars (email me if you want the recipe @ maria@wasatchcrossfit.com ):

Blueberry Muffin

Cashew Cookie

Key Lime Pie

Almond/Sun Butter Cookie

Coconut Macaroon

Pecan Pie

 

Happy snacking!

Workout Combinations

It’s important to work your upper body along with your lower body to make sure you are creating balance. It’s easy to get stuck in a routine when it comes to strength training. We go months doing the same workout over and over again allowing our bodies to plateau. This week’s newsletter we gave you a great upper body workout.  Don’t get stuck doing this workout the same way every time. Choose an exercise and try these combinations below to kick that body out of plateau. 

Warm up with light cardio or warm up sets of the exercises

Example 1

For each exercise, choose a light, medium and heavy weight and perform each set in the following format:
Set 1 - 12 reps, light weight
Set 2 - 10 reps, medium weight
Set 3 - 8 reps, heavy weight

Example 2
Set 1 - 12 reps, light weight
Set 2 - 10 reps, medium weight
Set 3 - 8 reps, heavy weight
Set 4 - 10 reps, medium weight
Set 5 - 12 reps, light weight

Example 3

For each set, choose enough weight that you can ONLY complete the assigned number of reps. Rest for 30-60 seconds between sets and exercises.

Set 1 – Take Muscle to failure
Set 2 – Take Muscle to failure

Roasted Radish Chips

By:  Maria

I had a great assortment of veggies and fruit in my last CSA basket.  Some veggies that I don't usually purchase (winter radishes) were in abundance this week and I wanted to do something other than the same ol' boring standby of throwing sliced radishes into a salad.  I had originally thought I could throw them into my dinner somehow, but it was a couple of hours after lunch and a few hours before dinner and I needed a snack, so.......

I took the bunches of radishes, sliced them thinly, drizzled with a good quality olive oil, sprinkle lightly with some sea salt and put into the oven to roast.  I had NO idea how these would taste or if they would even turn out.  I was pleasantly surprised, however. Not only did they turn out well, they were a delicious, crunchy and tasty little snack that I devoured by the handfuls!

Next time, I use flavorful coconut oil and sprinkle with some smoky paprika!

Almond-Stuffed Dates Wrapped In Bacon

By:  Maria

What doesn't taste delicious with bacon wrapped around it??

This is a super easy snack/finger food/appetizer that will impress your guests and leave their palate satisfied. Use nitrate/nitrite free bacon and you have yourself a little bundle of nutrients.

Stuff almond inside date.

Wrap half slice of bacon around date.

Broil for 10 minutes.

Done!

Get Your Groove On!

Workout Song List 2011:

Like a G6 (DJ Solarz Remix), Far East Movement, Cataracs & Dev, 129 BPM

S&M, Rihanna, 129 BPM

Born This Way, Lady GaGa, 125 BPM


Higher, Taio Cruz & Travie McCoy, 128 BPM

Dancing On My Own (Buzz Junkies Remix), Robyn, 128 BPM

Who Dat Girl, Flo Rida & Akon, 125 BPM

DJ Got Us Fallin' In Love, Usher, 128 BPMPeacock, Katy Perry, 140 BPM

Closer to the Edge, 30 Seconds To Mars, 140 BPM

Rolling in the Deep, Adele, 105 BPM

What's on your ipod?

Common Nutritional Mistakes People Make (#2)

By:  Maria

#2:  Thinking Organic Always = Healthy

This is where many people go astray.  Believing simply because a label has the word "organic" or "natural", that it must be healthy, will do two things:  empty out your pocketbook quickly and give you permission to make some unhealthy food choices.

All one has to do is check and read food labels - read beyond the front of the label and through the list of ingredients.  Many "organic" products are loaded with sugar, excessive sodium and fat (and not the healthy kind).  If it reads "organic sugar", do you really think there is a difference between that and regular sugar in regards to nutritional properties and your body's reaction to the sugar?

The marketing folks in this country, have become real smart in regards to labeling and devaluing the word "organic".  They have stooped to low levels to convince us that junk food is good for you.

Take a walk down the grocery isles at your local grocery store or even Costco and play a game of "hide-n-seek" - they are hiding the truth behind the label "organic" and "natural" and you are seeking the truth by reading the ingredient list.  You will find things like:

"Organic" Kraft Macaroni and Cheese

"Organic" Salad dressing (containing high fructose corn syrup!)

"Organic" Chocolate Cookies

"Natural" Doritos

"Natural" Cheetos

The list is sobering.  "Organic" processed foods are still processed and they continue to make us unhealthy.

A product with a "Natural" label attached to it can yield shocking results, for example:

Toxic synthetics, pesticides, fungicides and fertilizers are still allowed in "natural" dairy products.

Animals injected with growth and breeding hormones are allowed in "natural" products.

Animal feed may be grown with sewage sludge (gasp!) and GMO's (genetically modified organisms) containing animal by-products (i.e., parts of animal carcases!) are allowed in "natural" products.

I happen to believe that you are smarter than the marketing ploys and will rise above the misleading labels by getting informed, reading ingredient lists and making a lifelong commitment to improving your health.

!Salud!

Almond Crusted Chicken Nuggets

Yes, chicken nuggets.  No, not the fast-food-deep-fried-in-soybean-oil chicken nuggets containing mechanically separated meat that has been washed with ammonia (picture this: large washing machine for animal parts!), re-flavored and dyed (how ya like dem apples?).

This recipe is easy folks, and so good, your family won't mind that they are nutritiously healthy.

Ingredients:

4 - 8 free range chicken breasts cut into nugget size pieces (I always make LOTS for easy leftover snacking) 

handful of raw almonds (depending on how much chicken - about 1/2 c)

1/2 c almond flour

1/4 c coconut flour (optional, but oh-so-tasty)

1 tblsp smoked paprika (you can use regular, but you'll miss out on flavor)

sea salt to taste (if desired, I omit)

choice of pepper seasoning (I omit, since I like the smokiness of paprika to dominate)

Take your raw almonds and pulse in food processor until finely diced.

Preheat oven to 400 degrees.  Place all ingredients in large Ziploc bag and mix thoroughly.  Drop 5-6 pieces at a time in bag, shake until pieces are covered.

Place on baking sheet that has been lightly brushed with coconut oil.  Bake in preheated oven for 18-20 minutes or until chicken is no longer pink.

Again, I make a bunch so we have leftovers for quick and easy meals/snacks.  This is a no-brainer after-school-snack for kids.  There are so many variations to this recipe...go crazy with different spices/seasoning.  Enjoy

Heather's Xterra Triathlon!

I turned forty last week, and I wanted to do something big.  For years, I’ve been mountain biking and even mountain bike racing.  I’ve also done a few triathlons. My favorite races are Xterra triathlons.  An Xterra triathlon is a lake swim, followed by a mountain bike race and finishing with a trail run. I was thrilled when I searched on line and found the Xterra Western Championships were on the day of my birthday in Las Vegas. I began training seriously.  Twice a week, I attended a master’s swim class, twice a week, I took a spin class followed by treadmill running, once a week, I just hit the treadmill, and when the trails were dry, I took my mountain bike outside.  Going into the race, I knew it was a Western Championship, and that the top two women in the 40-44 year old category would earn an entry into the Xterra World Championships in Hawaii.  I admit I fantasized of finishing in the top two.  I also looked up the times of the previous years’ winners and knew that I had to finish the race in about three hours if I wanted to go to Hawaii.

The morning of the race it was cold. I got all set up, forgetting sunblock on my arms, put my wetsuit on my body and got in the water.  I began the swim and at first, I did okay.  I kept up with the middle of the pack of swimmers.  About half way through the 1500 meter swim, the cold started to overtake me.  I finished the swim, shivering I ran to the bike racks.  This transition from swim to bike has always been difficult for me.  This time it was exceptionally difficult because my body was shaking so much.  Eventually, I got on the bike, but my body didn’t feel like pedaling.  I rode for one mile from the lake to the dirt.  After about two miles, I realized I was happy that I pre-rode the course.  I knew where I had to get off my bike and push uphill.  About this time, a woman passed me with a “55” stamped on the back of her leg.  This was a like a smack in the face.  Who was I to feel sorry for myself at age forty, when this woman could still compete at age fifty-five?  I wanted to be just like her!!!

I finished my first lap and as I turned to make my second lap, a race official asked if I completed my first or second lap.  I was taken aback: the race officials were using the honor system!  I could have easily told this race official that I just finished my second lap.  Maybe I would have finished in the top two and earned a spot at the Hawaii world championships?  “No, I can’t do that” I thought.  Three words hit me: Honor, Pride, and Self –Respect.  I rode my second lap

The run was along many of the same dirt and rock trails I just rode on my bike.  One hill was so steep, that everyone hiked up it.  I continued to push myself, knowing that if I slowed down, she would have the opportunity to pass me.   In the last mile of the run, I was tired.  I knew I was far enough ahead of my other competitor that I walked a little.  Soon, I saw the finish line, and I ran into it feeling like I had emptied my tank of personal energy, but I was satisfied with my finish.  I stayed near the finish line to congratulate the woman I passed and give her some respect.  We were both wiped out!  Later, I went to a race official’s table and got my card that told me my placement in the race.  I finished eighth out of fourteen women and I got a new personal record on the run!

Common Nutritional Mistakes People Make #1

By:  Maria

 

 

This is the first in a series of posts describing nutrition mistakes people make.  I get questions and/or comments regarding all of them and thought it might be worth giving another perspective.

#1:  Following the Mantra "Anything In Moderation"

(click on link below to watch video first) 

http://youtu.be/gl9vZYj-aJ4

We have all heard that comment - some of us more than others.  This advice and subsequent green light to over-indulge in junk food gets us in trouble fast (think obesity rates, diabetes, metabolic derangement, systemic inflammation).  We convince ourselves that it's OK to eat french fries fried in partially hydrogenated soybean oil once in a while or - as the over-simplified video shows above - high fructose corn syrup (HFCS) once in a while (which, btw, is in just about everything processed!).  If "once in a while" means once every 6-12 months, then maybe that advice may have some credibility (although with HFCS & partially hydrogenated anything - I beg to differ). 

The problem is that most Americans take that once in a while to mean every weekend, every special occasion (these days, the special occasions come around weekly!), every time we watch a movie, have dinner guests, go to a sporting event...I could go on, but you get the idea.  Those once in a whiles suddenly become a consistent part of your weekly nutrition and, in my book, no longer falls under "moderation".

So what does the Corn Refiners Association that promoted the video define as "in moderation"?  What is a "safe" amount to give your young children a highly refined and overly processed food ingredient that has detrimental biological effects that can often times take years to reverse?  You don't think HFCS has anything to do with the continual rise in the obesity epidemic?! 

What about MSG - a common ingredient in junk food - it has a negative impact on neurological function - is that OK "in moderation".  In this household, we avoid HFCS and MSG like the plague.

Same with sugar - there are cumulative effects that are detrimental to our health.  One needs to look no further than someone you know who has diabetes, is overweight, has cholesterol and blood pressure issues or any other chronic health condition.  Is that damage OK "in moderation"?  I'm willing to bet doctor's visits, prescriptions, time and money spent on treating the afflictions go beyond "moderation".

Here's a funny spoof on the Corn Refiners Association tactic:

(clink on link to watch video) 

http://youtu.be/T6Nfv3wzyXU

The priority has to come from you in terms of how important your health and the health of your family truly is.  If you are still reading this, your health must be important enough to you to want to do everything you can to avoid compromising it.  Make a decision that will have a positive impact towards the INTEGRITY of your health, not the CORRUPTION!  The more you turn away from the junk food, the easier it will become and before you know it, you will see the flaws in "anything in moderation"

Maiden Voyage

Maiden Voyage

The weather was finally nice enough for me to go on a bike ride this weekend.  I know most of you are probably sick of hearing about my bike, but did I forget to mention that I love it?  I’ve learned a so many lessons from it already.  First and most importantly, don’t spend your tax refund before you actually get it.  Anyway, on Saturday there were hundreds of runners gathering at the U for the marathon, I headed the other way and went south on my bike!  There is nothing more invigorating than watching the sun rise up over the mountain while being outside, enjoying the fresh air, and doing something just for yourself.  It was a little chilly, but a beautiful morning.  I rode the new Pioneer Parkway and then went up and over Suncrest and back home.  I rode about 45 miles altogether.  I have to admit, I was secretly afraid to climb Suncrest with my new bike.  It doesn’t have as many gears and I wasn’t sure if I was strong enough without my granny gear!  It is so crazy how easy it is for fear and doubt to creep into our minds.  We limit ourselves, not by our physical limitations, but by the limitations we allow our mind to create.  I am proud to tell you my body put my mind back in its place and I climbed fast and strong up the mountain.  Our bodies are amazing and so strong.  Listen to your body and it will listen to you! It takes about 30 minutes for me to climb Suncrest and about 4 to come down, but I can’t think of a better way to start my weekend!  Have an amazing day – make it the best one yet!