"Let food be thy medicine, and medicine be thy food" -Hippocrates

Monday, December 30, 2013

Lunches and Planning

One of the biggest keys to eating healthy is planning to eat healthy. when left in a situation of hunger, time, and motivation....it's easy to pick the quick, cheap, and easy route to satisfy your need for food. so you have to make a point to do some planning and preparing. it seriously only takes me 10 minutes max to prepare lunches. 10 minutes that could save me from choosing foods that can be more harmful than good.

before we got married, Logan was buying most of his lunches out during work. it was easier and what's better than chipotle almost every day of the week..... I was very determined to pack him lunches that were healthy, and ones that he would truly enjoy. (i am pretty lucky though, i married one of the least picky eaters)

So here is one of our lunches:
Mixed greens (the darker the better)
Chilled Beans (black beans and mukimame)
Onions and Feta Cheese
Tomatoes
Organic Lunch Meat (NO Nitrates or Preservatives, and Farm Raised Animals)

Other TOPPINGS:
Chilled: Quinoa, Asparagus, Brown Rice, Corn, etc. 

Add some homemade balsamic vinaigrette and your set! 
I also love packing cooked sweet potatoes...I bake them in foil while i pack lunches, and hang around before bed! My favorite is to top with Cajun seasoning...

I had been making Logan Turkey Sandwiches, but he eventually got tired of sandwiches and actually requested salads! but here's what I would use for those:

-Whole Wheat Bread (first ingredient should say "WHOLE" wheat or grain)
-Organic Turkey Lunch Meat (NO Nitrates or Preservatives, and Farm Raised)
(I use Kroger, Private Selection Organic)
-Vlasic Farmer's Garden Pickles (no added dyes)
-Sometimes Mayo and Franks Hot Sauce
-Mixed Greens
-Tomatoes and Onions 

A FEW More Lunch Ideas:
-Veggies and Hummus
-Apple and Peanut Butter
-Yogurt
-Pretzels and Hummus
-Whole Wheat Pasta (marinara, pesto, etc)
-Orange, Grapes, Pears, Banana
-Chilled Pasta Salad

Start your New Year off right by making it a goal to pack your lunch 2 times/week, then build up from there!

ENJOY :)


Wednesday, December 11, 2013

CORE and More


Happy Hump Day!

As a trainer, it's easy to say that the "Core" is the focus for many men and women during workouts. And although we can't "spot" train one area of the body to specifically get rid of fat... I do think you should constantly work to engage your core during exercise. Our core is the center of our body, that aids in balance and strength in most daily activities. 

 I thought I'd put together a core workout that not only targets some of the main core muscles (abdominals and lower back), but also exercises that greatly utilize the core to keep your body stable (Burpees, Mountain Climbers, etc). These exercise are so key because they are quick, higher intensity exercises that utilize majority of muscles in your body, while burning a higher number of calories...


ENJOY :)

*Disclaimer: Although I am a ACSM-Health Fitness Specialist, you should consult a physician before starting any exercise program. If you choose to do any of the workouts featured on this website, you do so at your own risk.