Friday, August 27, 2010

Weekend Workouts

Hey Chix, What's everyone up to this weekend? Why not plan a morning workout! Ride your bike to a fabulous beach or pool. The swim will cool you off and you'll enjoy the benefits of Crosstraining. Doesn't have to be a long ride. A five mile route would be great, followed by a half hour swim. Chill at your favorite coffee or smoothie joint then enjoy the ride home. Done. Your workout for the day will be way more fun, especially if you're with a group.
Starting your day off with exercise will keep you on track for the whole day. Eat lean, eat clean and relax.

Saturday, June 5, 2010

Addicted To Sugar Day 12

Hi Everyone
12 days down. Well I have to admit it has been hard, and on my last post I mentioned I was going to be spending the weekend with some friends. I fell off the wagon, I had some cocktails and an ice cream. bummer. However, I feel like I controlled my sugar intake way better than I normally would. Once I got home it was back to business.
I have noticed a little difference in my midsection, hmmm we'll see.
Catch ya later.

Thursday, May 27, 2010

Addicted To Sugar - Day 3

Feeling okay today. For those of you who are thinking of kicking a bad habit, it may seem a daunting task and I felt and still feel that way but I think the important thing is to take it one day at a time. It is such a cliche, but it's true. If you think too far down the line then you just end up feeling overwhelmed again. Plan out your meals, get out there and move, go to the gym, or for a run, and now that the weather is warming up, take up some swimming lessons. The point is to get your mind off of thinking about what your missing.
So this weekend I am going to be at a friends house and I need to keep my focus. I can do this...I can do it because...I can! We are able to make choices every day, this is my choice and the only one that can make it happen is me! I will be back in touch after the weekend.
Have a great one!

Wednesday, May 26, 2010

Addicted To The White Stuff - Day 2

Hi There,
Well I am in day 2 of no sugar. Just to be clear here I am eating fruit and some dried fruit, some mornings I may have some orange juice. Im really not so concerned with those forms of sugar, because they are healthy and contain vitamins and fiber. I am really more concerned with white sugar, although I have committed to no agave nectar, raw sugar, maple syrup etc...
This is hard, and I can see myself becoming a very unhappy person over the next few days, I feel as though I am missing something, Im not able to satisfy myself with that little morsel of sweetness.
I wanted to have a bowl of cereal tonight, then realized it has added sugar, not much, I do try to buy low sugar cereal, I think it was some kind of fiber flake crunch. I also have shredded wheat, but not as much fun at 0 sugars. So, I had 2 dried apricots and called it a night, going to bed feeling really dis-satisfied. I so want this craving to go away.
Well, day three tomorrow, I will try to eat less dried fruit.
Goodnight! and remember, we are all Ripped Chix inside, whether you are taking the first steps to fitness, or training for an event, or trying to eat healthier, or like me, trying to break a habit, the important thing is your taking that step towards a better you, so rock on!

Tuesday, May 25, 2010

Addicted To The White Stuff

I know what your thinking but NO, I am talking about sugar. It might as well be considered an illegal drug though for it has absolutely no nutritional value and for some people, like myself is next to impossible to stay away from it's sweet and dangerous clutches.

Yes, I admit it I am a sugar addict, have been all my life, I take after my Mom, who's breakfast usually consist of some sticky sweet danish. Im not that bad but I do see myself there in 30 years.

Through all my experience and knowledge in the health and fitness world I feel pretty good about my daily nutritional choices, 5-6 meals throughout the day consisting of oatmeal and eggs in the morning, protein shakes after a good workout, lean chicken, complex carbs get the picture. However, I can go a few days feeling great about not eating sugar and then the craving starts creeping up on me like a tidal wave, I start fantasizing about a candy bar, or ice cream, in the grocery store I stare longingly at the candy in the check out isle, all the while talking myself down hoping I can beat it this one time. I know all the tricks...drink a glass of water, have a piece of fruit, think of rainbows...blah, blah, blah, it does not work for me.

I know some of these suggestions work for some people, but not everyone, I know what I have to do, but Im afraid. Just like anyone addicted to something the only answer is the complete avoidance of the substance. I do not eat processed, packaged foods so no problem there, it's giving up the beautiful desserts and treats and candy that I have found comfort in all these years. It's like saying goodbye to an old dear that stabs you in the back... but no less still a friend. I've already given up the cream in my coffee, the maple syrup on my protein pancakes, it was just a tablespoon, geesh! AND I refuse to eat fake sugar. NO this is the big guns now, no added sugar in my foods, more candy, chocolate cakes, praline ice cream, baklava, etc...Oh my god what about my occasional rum and coke???

Someday, I may be able to have some of these things in moderation, however right now it's all or nothing!

So, I am going to start today, since I had no sugar in my coffee. I will not eat any sugar for the next 30 days, I know I will see improvements in my tummy at least, Im in good shape but, my tummy has all the tell tale signs of sugar consumption. We'll see, I will keep you posted!

Monday, May 3, 2010

Curried Lentil and Sweet Potato Stew

This is such a yummy meal, lentils provide alot of protein and when combined with the whole grain rice you then have a complete protein. The chewiness of the rice, earthy sweetness of the sweet potatoes, and the mellow spiciness of the curry is truely a deliciuos combination, served with my special silver spoon from my friend Laurie and it's...perfection.

2 cups cooked green lentils
1 cup cooked wehani rice, or other brown rice variety
2-3 Tablespoons olive oil
1 small onion diced
2 cloves garlic minced
2 small sweet potatoes sliced
1 carrot diced
1 celery stalk diced
2-cups chicken broth, low sodium
2 tablespoons yellow curry
1 tablespoon soy sauce
1 tablespoon sesame oil
2 bay leaves

In a dutch oven heat oil over medium/low heat
add onion, garlic, carrot, celery, saute until onions are translucent.
Add sweet potatoes, cook another 5 minutes.
Add bay leaves, curry powder, chicken broth and rice, cover and cook 30 minutes.
Add lentils, soy sauce, sesame oil and cook another 5-10 minutes. add more broth if too thick.

Adjust seasonings if needed

Saturday, April 24, 2010

Best Recovery Food after Resistance Training

I get asked this alot.. what should I eat after I train? Or...should I eat after training? The answer is YES, absolutely. You go to the gym faithfully and train hard, so why would you stop there? It is very important to "feed" your muscles after a session of lifting.

Eating protein 30 minutes after you workout helps your body to build and maintain muscle. During your weight lifting session the muscle is actually being broken down, the muscle fibers tear under the stress causing trauma and metabolic depletion of the muscle which then causes a reaction in your body to repair and reinforce those damaged fibers. It is during the repair phase that the muscle building occurs. Remember, the first protein nutrition fact-your body uses protein to build, repair and maintain almost all of the tissue in your body, therefore, in order to increase the "profits" from your weight training you need adequate protein to repair your muscle tissue

I suggest a good quality whey protein shake. A whey protein shake will raise the amino acid levels in your body, these are the building blocks of protein. A protein powder consisting of a high percentage of milk protein isolate is the better choice because it is slow in releasing amino acids, once released the blood amino acid levels remain elevated for several hours, resulting in better protein accretion.

My favorite post workout "Ripped Chix" shake

1 scoop Beverly International UMP, vanilla

3 chunks fresh pineapple

1/2 banana

8 oz water

1/2 t. coconut extract

1t. lime zest

handfull ice

blend until smooth. yummy!

So...If you are going to train hard, then eat to support those efforts.

Have a great day!

Thursday, April 22, 2010

Water...Hydrate for Health

Ahhh...water, the most easily available beverage, it's cheap, 0 calories, 0 fat, 0 sugar, perfect really. Water is the most essential nutrient your body needs, you cannot function without it and you cannot lose weight without it.

Are you getting enough water every day? I'm getting better at it, I never really enjoyed drinking water, I tolerate it, does not really excite me, but I think about all the wonderful things water does for my body and health, from my cells, to my muscles to my skin, after all 2/3 of our body consists of water, our bones, muscles, blood and even our brains. It still amazes me how some people will go a whole day without a glass of water, but will chug down 4-5 sodas or fruit drinks or coffee. I don't think soda is running through our cells and muscles bringing much needed nutrients is it?

So what are some of the things water does for us, well, it transports nutrients and oxygen to our cells, protects our vital organs, regulates body temperature and on and on, and that's all great but what does water do for me as an athlete?, as a fitness enthusiast?, as a woman trying to lose weight?, as a body builder? Well, the answer is...alot.

    Drinking 8-10 glasses of water a day will:

  • Flushes out toxins from your system allowing your metabolism to function more effectively, by about 3%. Your metabolism is very important, it's your body's furnace and if you don't stoke it you will not burn calories.

  • Gives you a "full" feeling thereby curbing your appetite, if you are feeling hungry and it is not quite time for a meal then drink a glass of water. Drink a glass of water too before your meal to help you eat less.

  • Help you drop water retention weight, I know sounds like an oxymoron, but it is true, when you do not drink enough water your body holds onto it thinking it is in survival mode, once you start getting enough water into your system, then your body thinks this influx of water will continue and will then start expelling all the old water it's been holding onto to,(think detoxification) this is why you pee so much, and some people do get discouraged having their day interrupted with so many bathroom breaks, but if you keep up the water intake it will regulate itself and even out.

  • Build beautiful muscles, your muscles are 75% water, if their not hydrated then how can you build muscle? enough said.

  • Boost your immune system and speed up recovery from injuries, which means less down time and more time for working out, running, biking whatever it is that gets you moving.

So do you have a glass of water yet? Find what works for you, for me it is keeping my pretty Sigg bottle full all day and sipping. Maybe some lemon or lime slices. Whatever it takes do it, get drinking and you will see the benefits right away


Wednesday, April 21, 2010

Ripped Chix 10 Tips for a fittter you!

Hi everyone,

It is a stormy day here on the island and I am sitting here thinking about what to write. I thought I would throw these 10 tips your way, and in the following days I will break them down and go into more detail about each one.
  1. Drink 8-10 glasses of water daily
  2. Consume a protein shake within 30 minutes of resistance training
  3. Get your daily intake of fiber
  4. Find your "emotional" reason for staying on track
  5. Strive for consistency not perfection
  6. Eat 5-6 small meals a day
  7. Combine a carbohydrate and a protein in every meal, and eat your veggies
  8. Choose appropriate portion size
  9. Plan ahead
  10. Stretch everyday

Getting into shape is a committment but once you have all the information and spend a little time organizing yourself then it is easier than you would expect, the key is committing, planning and accountability.


Tuesday, April 20, 2010

Shake it Up!

Don't have alot of time to prepare a meal? On the go and only have time for a quick fix? We have all been there and that's usually when we grab something completely unhealthy like a candy bar, chips, or a granola bar that has more sugar than the candy bar, just to silence our tummies and fill us up until the next meal. The reality is the only thing you get from it is a few extra pounds, a sugar crash...yes after the rush comes the crash, a headache possibly and then that feeling of just wanting to lay down and take a nap. Been there? Done that? We all have, don't feel bad.
How about a shake? A creamy, smooth, fruity, delicious shake. The key is to make sure you get a little protein, a little carb, some greens and you will feel full and have all the energy you need to make it through another afternoon. Don't just limit a shake to the afternoon either, I usually have two a day in between my meals to keep me full and satisfied.
So here's the thing, I am going to break it down into components then just pick and choose one or two from each category.
For example, in the picture my shake contained, protein powder, orange juice, lemon juice, spinach, parsley, frozen raspberries, and a little water plus ice. yummy.
Proteins: 1 scoop Protein powder (vanilla), 1 cup cottage cheese, 1 cup plain yogurt, 1 cup silken tofu, 1 cup skim milk, soy milk or even almond milk.
Carbohydrates: 1 cup any kind of fruit, fresh or frozen, 1/2 cup fruit juice (orange, pomegranate, blueberry, carrot)
Greens, citrus and other ing.: big handful fresh spinach, kale, parsley, cilantro, juice of one lemon or lime, 1-2 peice of fresh ginger.
1 cup ice and water if needed.
Place ingredients in a blender and blend until smooth, Enjoy!
You can even make a few at night, place them in the freezer and take them along with you the next day. So have fun with them, you can make shakes from just about anything just make sure you are using healthy, natural ingredients.