Tip of the week

Make sure your behaviors match your goals

Do you want to lose fat? If you aren't burning more calories than you are eating and following your exercise plan, you will not achieve your goal. We may say we want things, but don't put in the work to get them. Re-evaluate your goals and make sure that your behaviors are helping you achieve them!

Eat, Exercise, Enjoy: July 9-16th

This week's recipe is courtesy of Precision Nutrition's Gourmet Cookbook.  Leis are optional! :-)

Hawaiian Pizza

Ingredients:

Crust:

• 1/2 cup whole wheat flour
• 1 cup wheat bran
• 1/4 tsp baking powder
• 1/4 tsp salt
• 1/2 cup water

Pie:

• 1 cup tomato sauce spiced with garlic, oregano and basil
• 1.5 cups cottage cheese
• 1 egg
• 8 oz. turkey ham, chopped
• 1 small can (6 oz) pineapple chunks, drained
• 1 medium bell pepper, chopped
• 3/4 cup reduced fat or fat-free mozzarella cheese

Directions:

1. Preheat oven to 425-degrees F. Mix all crust ingredients together in a large bowl and spread into a 9x12 inch pan, spreading the crust 1-inch up the sides. Bake the crust by itself for 5 minutes.

2. Blend the cottage cheese and egg together in a food processor or blender until smooth. Add the ingredients to the pre-baked crust in the following order: tomato sauce, cottage cheese mix, mozzarella, turkey ham, pineapple chunks, green pepper.

3. Bake for 30-25 minutes, broiling the last 5 minutes.

Yields 6 servings

Serving: Calories- 250, Protein- 27g, Fat- 7g, Carbs- 


23g, Fiber- 7g
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TIP OF THE WEEK: Nutrition is EVERYTHING!





Whether training for a marathon or looking to lose fat, if your nutrient intake doesn't align with or support your training, you won't achieve your goals. Consider starting a food journal or joining us for our new nutrition group sessions! 


Interested in an intensive food and lifestyle change? Consider private nutrition consultations following the Precision Nutrition system. It will truly change the way you think and feel about food and help you optimize your results in the gym!
Ask us for more information!

Exercise Alone?

Read the article below put out by MSNBC on a survery by the CDC. Although Americans are exercising more than ever, obesity rates continue to climb. Exercise alone does not seem to be enough to to prevent and treat unhealthy weight gain, but hopefully we'll begin to see some declining rates of cardiovascular disease!

Big bummer! More of us exercise, but still fat

A rising number of Americans say they work out an hour a day, CDC says

Reuters

updated 11:53 a.m. MT, Wed., June 16, 2010

More Americans are exercising but rates of obesity and smoking have not changed, according to the latest government data.

A survey by the U.S. Centers for Disease Control and Prevention released on Wednesday finds obesity rates were frozen last year at around 28 percent of adults compared to 2008.

But 34.7 percent claimed in 2009 they engage in regular leisure physical activity, up from 31.9 percent in 2008. And 39.8 percent said they had been tested for the AIDS virus, slightly more than 38.7 percent in 2008.

Health experts and the U.S. government both recommend getting daily exercise — about an hour a day of moderate exercise for most adults — to keep weight off and prevent heart disease, diabetes and cancer.

The CDC also recommends that every adult get an HIV test. The CDC estimates that about 1 million Americans are infected with the human immunodeficiency virus that causes AIDS, but more than 20 percent have not been tested and do not know it.

Some other facts from the CDC's National Center for Health Statistics:

The prevalence of obesity among adults aged 20 and over has increased from 19.4 percent in 1997 to 28 percent in 2009.

In 2009, 9 percent of adults 18 and over had diabetes, up from 8.2 percent in 2008 and 5 percent in 1997.

20.6 percent of adults smoked, about the same as in 2008.

Nearly 23 percent of adults had at least one day of binge drinking in 2009, defined as having five or more drinks in a day.

Most Americans believe they are healthy. More than 66 percent said they had excellent or very good health, down from 68.5 percent in 2008. 2.4 percent said they had poor health.

Just over 4 percent of all Americans said they had an asthma attack in the past year.

Copyright 2010 Reuters. Click for restrictions.

URL: http://www.msnbc.msn.com/id/37736331/ns/health-diet_and_nutrition/

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© 2010 MSNBC.com

"I want to have dessert but not feel guilty cake

Hello everyone!

Try this recipe for a sweet summer treat that won't leave you feeling guilty, or put you way off your daily calorie needs! This is a dessert, but its redeemable enough for breakfast!


"If you like Pina Colada...Cake"


1 1/4 cups flour
1/2 cup natural sugar (or sugar substitute)
1/2 tsp baking powder
1/2 tsp baking soda
3/4 cup fat-free plain, pineapple or coconut flavored yogurt
2 tbsp vegetable oil
1/4 cup egg white
1 cup diced pineapple
1/4 cup coconut
1/2 tsp coconut extract


1) Preheat the oven to 350. Spray a round pie pan or 9X9 pan with cooking spray.
2) Combine first 4 ingredients and mix well. Make a well in the center of the dry mixture.
3) Combine the eggs, oil, yogurt, pineapple and coconut extract in a separate bowl. Slowly pour into the center of the dry mixture and stir until batter is smooth. 
4) Pour batter into pan. Sprinkle coconut on top of the cake. 
5) Bake at 350 degrees for 25-30 min until top is golden brown.

Enjoy!

Krista

Ask the Trainer Question #2

The following question was submitted by Danielle...
"Several years ago I lost 30 pounds on weight watchers. As I trained for my first triathlon last summer, I found myself deviating from the program. I found myself hungry most of the time. Although I couldn't get answers at my meetings, I am guessing I may not have been eating enought of the right combination of carbs, protein and fats.

I am now training for several triathlons this summer and trying to lose some weight. How do I figure out the right combination of carbs, protein and fats to meet my goals?"

Triathletes and other athletes often assume that since they are burning many calories in training, they can eat whatever and however much they want. Training does require a good deal more calories in a day than someone who is sedentary, but it is quite easy to still create a surplus and gain weight. However, dieting or making weight loss a goal while doing intense training is not generally advisable due to the nutritional demands of training. Our bodies need quality nutrition to recover from intense exercise and provide sustained energy. Restricting calories to lose fat without a firm focus on the quality of your food may lead to muscle loss and decreased performance. While weight loss may happen naturally due to an increased daily caloric expenditure, it is not wise to exceed more than a 100-300 daily deficit.

What is most important during intense training is WHAT you are eating and WHEN you are eating it. Lean complete protein, vegetables or fruit should be the basis of almost every meal regardless of the time of day or training that day. Healthy, plant based fats such as olive oil, nuts, peanut butter, salmon and avocado are essential for proper hormone function. Carbohydrate sources should be from complex sources, such as oats, quinoa, whole wheat, high-fiber breads and cereals, and should be eaten before and after training rather than throughout and later in the day to optimize energy and recovery. Foods high in sugar and saturated fat, such as fried foods, should be avoided. Eating 5-6 small meals per day of a combination of protein, fat and high-fiber carbohydrate sources should prevent the hunger associated with a large volume of training. An example of a snack that would fit this description is some carrots and celery with hummus dip or peanut butter (measured!).

If you are concerned about gaining weight (or not losing too much!) you may try monitoring your calorie intake for a few days or weeks. A long day of work and training can leave you starving at the end of the day and going into a surplus of calories, rather than if you fed throughout the day. You may be surprised at how many calories you consume and what macronutrients comprise them. To estimate your calorie needs during training, multiply your current body weight by 10 and then choose a multiplying factor based on the following chart:

Sedentary (complete rest day, mainly sitting) = 1.3
Light activity = 1.6 (males), 1.5 (females)
Moderate activity = 1.7 (males), 1.6 (females)
Very Active = 2.1 (males), 1.9 (females)
Extremely Active = 2.4 (males), 2.2 (females)

I would classify moderately active as someone who sits for work yet trains intensely, and very active as someone who is on their feet and moving a majority of the day AND training. The first place to start when considering the type of calories is to make sure your protein intake is matched to your training needs. The general recommendation for endurance athletes is .5-.7 grams per pound of body weight, but if also strength training AND focusing on weight loss, I would increase this to 1 gram per pound of body weight to optimize muscle retention. Carbohydrate needs vary from person to person and amount of training in a day, so focus on consuming them before and after exercise and around your protein requirements the rest of the day. 

Another important thing to consider is fluid intake. If you are exercising for 60 minutes or less, choose water; greater than 60, make sure that you are also consuming electrolytes (ie a sports drink) or water with a gel pack. Don’t forget that those calories count too! Continue to drink water for hours after exercise, especially after a great amount of water loss due to sweat.

I hope this helps!

Krista

Sources of information:

Dr. Nancy Clark’s Sports Nutrition Guidebook

http://www.trifuel.com/training/health-nutrition/tridiet-triathlon-nutrition-for-peak-performance