Healthy BITES to-go! Keep up energy with small snacks

Most people know that in order to "Speed Metabolism" (burn calories all day long), you have to eat every few hours. Whether it’s fueling up before hitting the gym or taking a mid-day snack break to avoid the 2 o’clock lull, high-protein snacks are the tastiest way to keep on going. Protein snacks are the perfect way to fill up just enough, and give us longer-lasting energy than the usual, carb-heavy options.

1. Cottage-Style Fruit: Top ½ cup cottage cheese with ½ cup of your favorite fruit. Why not try some superfoods? Bananas, mixed berries, and melon are some Greatist favorites!

2. Beef or Turkey Jerky: Be careful to avoid sodium- and sugar-filled brands, but low-sodium, natural, or lightly-flavored options are a great source of protein. And this chewy snack is super-portable and keeps fresh for months when packed properly. A one-ounce serving (the size of most single-serve packs) contains about 9 grams of protein!

3. Mixed Nuts or Trail Mix: This is a favorite in the Greatist office. Mixed nuts are an easy way to get a delicious dose of protein in a convenient, shelf-stable package. Try a mixed bunch for variety and a combo with dried fruit for some added sweetness. The best bang for your protein buck? Almonds and Pistachios are high up there in protein while comparably lower in saturated fat than their nutty peers.

4. Pumpkin Seeds: Those orange gourds aren’t just for Halloween. The pumpkin insides, scooped out to make room for spooky faces, can actually make a healthy little snack once they’re washed, dried, and nicely roasted! Just ½ cup of pumpkin seeds has about 14 grams of protein — the perfect pre-workout snack!

5. Hard-Boiled Egg: Inexpensive and loaded with nutrients, eggs are one of the best ways to get a healthy dose of protein. Try hard boiling and pre-peeling a dozen at the start of the week and throw one in a small Tupperware container each day for an easy on-the-go snack. (Feeling extra famished? Slice the egg and place it on a piece of whole-wheat bread.)

6. Deli Rollup: Top 2 slices of low-sodium deli meat (turkey, chicken, or roast beef work great!) with 1 slice of lowfat cheese and a shake of pepper. Add a slice of tomato or some lettuce for extra veggie points!

15. Hummus Dippers: How’s this for an unconventional use of a travel coffee mug: Put 2 tablespoons of a favorite hummus in the bottom of the container. Stick a handful of vegetable sticks (carrots, celery, and snow peas are a great mix!) vertically in the hummus, screw on the top, and throw in a purse or gym bag for an easy, on-the-go, super-healthy snack.

These Apple-Cinnamon Bites are so delicious, you are going to love them.  And these Apple-Cinnamon Bites are gluten-free which is a plus!

Apple-Cinnamon Bites

Ingredients:
1 cup quinoa flakes
1 cup gluten-free oats (I use Bob's Red Mill)
1 tsp cinnamon
1/2 tsp nutmeg
3 tbsp coconut sugar, brown sugar or 3 packets Stevia
1 tsp vanilla extract
1 cup apple, chopped
2 eggs, beaten
1 scoop vanilla protein powder (I use BB3 Formula 1)
Instructions:
Preheat the oven to 350 degrees.  Mix all the ingredients in a large bowl, except the apples.  Fold in the apples and nuts at the end and place in a muffin pan.  Bake for 15-20 minutes or until done.
I'm telling you, its worth to spend some time in the kitchen prepping and having food available.  It will help you eat cleaner, prevent cravings, help you burn calories all the time and enjoy the process of getting fit.
Let me know if you try these.  I love hearing from you!  Just go on My Facebook Page and post the picture of the food or your comments.  Play around with the recipe, feel free to add or take away.

Spring into that Summer Body with the 24-Day Challenge

We all know somewhere between Halloween and Easter we might have overindulged...or we might have made of pattern of it. Sometimes its easy to make excuses saying "but it's a holiday". Remember though, they come EVERY month and justifications can ALWAYS inhibit progress.

CHOOSE A FRESH START! Every day can be a new start and one that can get you on a track to a better, healthier you. And I can help!

JOIN ME (I'm doing it too!) for a SPRING 24-Day CHALLENGE!

I'm launching a GROUP 24 Day Spring Break Challenge event and am even going to participate with you!

You get 24 DAYS OF PRODUCTS along with measurements and assessments, MEAL PLANS & GROCERY LIST suggestions for optimal results, daily COACHING, and a 24 DAY WORKOUT PLAN.

24-Day Challenge Details:

1. Get 3 friends to do the 24 Day Challenge, and you get yours FREE.  Think about doing it as a FAMILY, gathering your WEDDING PARTY together before the big day or PREPARING FOR SPRING BREAK or just want to do some "SPRING CLEANING". The best part is they don't even have to live close because we can ship product!
2. The 24 Day Challenge will run April 15th-May 8th.  Products must be ordered by Monday, April 8th. Please consult with me when ordering to choose the best products.
3. Price of the Challenge is $195 ($182.25 + tax) and buy 3 get one FREE. (Discount must be honored through me)
4. The Challenge: The first ten days are about cleansing your body of toxins and preparing for optimal nutrient absorption. Days 11-24 is called the Max Phase and is about giving your body the best tools you need to achieve your next weight loss and weight management. The national average weight lost on The Challenge is 11 pounds, 11 inches in 24 Days! And yes, it is sustainable, because it is not a diet.  
5. Want to learn more?  Check out the 24 Day Website to see a video and learn more about the program.
6. Still have questions? I am available to conference call with anyone or any group of people who may have questions.  I encourage skepticism and will answer any questions you may have.  Just email me at advocarechic@gmail.com to schedule a time to talk!
7. If you form a group of 4 to earn the free challenge, one person must write a check or pay online for everyone and arrange the payments of the others.
8. I will email you a packet of information including your assessment, step by step instructions, your grocery list and workout plan prior to the 15th.

TO ORDER YOUR PRODUCT ONLINE, Visit my 24-Day Challenge Product Page.

Summer Program - Xtreme Dance Fit

XTREME DANCE FIT

July 8th - 31st | Monday & Wednesdays from 2-4 

at Xtreme Fitness in Kasson

Xtreme Dance Fit training camp curriculum allows for every level dancer to participate and improve their skills.

Students will learn the foundations of

technique for turns, leaps and kicks. We also focus on strength, endurance and conditioning exercises to increase flexibility and power in all of their performances and competitions.

Offered for ages 12-18.

Advance registration required.

$95 for 4 week program

Add Cross Fit 10 Class Program for only $40

Contact Beth@XtremeFitClub.com for questions

Olmsted Medical Center Employee Health Day

I LOVE that businesses make the extra effort to provide quality health programs and benefits for their employees that helps them to become healthier and sometimes even REWARDS them for doing it.  

At XTREME FITNESS in Kasson, we do work with multiple insurance companies in their rewards programs to offer reimbursements for those that make a commitment to being healthy. Most companies offer up to $20 for visiting a gym just 12 times a month. If you are interested in this, join me at Xtreme Fitness in Kasson for weekly classes and get paid to workout!

THIS WEEKEND I will be at Olmsted Medical Center to an instructor for their  4^th annual Mind, Body, Spirit Day event for their employees.  They will be offering Zumba, Piloxing, willPower & grace®, Old School Calisthenics and Mediation & Mindfulness this year. This event offers 4 - 30 minutes sessions to employees and family of OMC employees to try a variety of different workout formats that satisfy different areas of their mind and body. I will be instructing the "Piloxing Class" (my booty box format) for them.

This is a great opportunity to try something new. If you are an OMC employee, I invite you to come check out this event!

 Saturday, April 23, 2013 |  8:00 AM – 12:00

Olmsted Medical Center Rochester northwest - 5067 55^th Street

Killer Workouts - No Time, No Equipment?? NO PROBLEM

One could argue that you need a bunch of time, a gym, high end equipment or an over-priced trainer to get a workout. All are a bunch of fallacies or excuses for those that need it. There are PLENTY of ways to get a great workout in with little to no equipment AND you may work harder than those hanging out at the gym wondering what to do next!

Here are my favorite ways to score a killer workout, at home, in a short amount of time.


The Advocare - Can you 24 Workout DVD
This video is jam packed with multiple 24 minute workouts that will Shred, Melt and Sculpt your body.
It includes multiple levels in each exercise as well as an advanced level dvd series for after you've mastered level 1. The best part is, it requires NO EQUIPMENT!

If you are interested in purchasing this DVD, it's only $29.95. PURCHASE HERE.

There's an APP for that!
Another great at home AND on-the-go options is "Workout Trainer" by Skimble.
Its a great APP for your phone or tablet that can be done almost anywhere. Some include equipment, others not, but all come with a guaranteed good workout!

Choose from tons of different workouts (more if you get the PRO) that will show you the time, muscles worked and intensity level. Best of all they walk you through it AND run the timers for the series so you don't have to! You can search workouts and add them to your Google calendar which is may favorite motivator and sure fire way to make sure I don't forget!

NO MATTER WHAT you are always ahead of those sitting on the couch. Whether its 20 minutes or 2 hours, every workout is a good one. Commit to one short workout and you may surprise yourself by adding more!

Grilled cheese for grown ups -200 calories

Grilled cheese sandwiches were always a favorite comfort food growing up. Always homemade, they were my favorite. While cheese isn't the "cleanest" food, moderation is key.
So ditch the velveeta and give these grown up sandwiches a try!

Here is what i used!

Whole wheat flat bread - 100 calories
Avocado spread on one side- 20 calories
Laughing cow swiss cream cheese (1/2 triangle) - 15 calories
Tomatoes (3 cherry halves)  - 5 calories
Onion - 7 calories
Spinach - 6 calories
Feta cheese crumbled- 47 calories
Grilled on a Foreman

It was delicious and filling:

Nutrition is priority ONE

HAPPY NATIONAL NUTRITION MONTH!
Many people think of food as the "enemy". It's the one that "made them fat" or it what they "can't have on a diet". Take a look at the definition of nutrition: The process of providing or obtaining the food necessary for health and growth. The process of nourishing or being nourished.


Nutrition must be priority NUMBER ONE. Without the proper nutrition, physically obtaining your goals won't happen. Whether it's weight loss or training your success depends on your nutrition!
Not ENOUGH calories or not the RIGHT calories can effect your intended outcome.

By eating wisely, you will reap the benefits of being properly fueled. Maximize muscle growth, aide recovery and replenish glycogen stores, and you'll have the energy and endurance to power you through your workouts and athletic endeavors.

TIP 1: Eat Naturally

Focus on things that come from the earth, not a factory. "If you can pronounce it you shouldn't eat it" The best advice is, when shopping at the grocery store, stay along the outside walls where you find fruits, vegetables, beans and lean sources of meat. All of these occur naturally. This helps keep those processed foods and sugar-packed snacks, all of which will kill your metabolism, out of the cart. Also, leave the white potatoes behind. This vegetable contains an awful lot of starch that your body converts to sugar almost immediately with little work.

TIP 2: No Chemical Toxins

Avoid artificial sweeteners (especially Splenda). These are most often consumed in Crystal Light, diet sodas and “sugar-free” products. Think of them as toxins (because they are) that slow down your body’s metabolism. Drink plenty of water.

TIP 3: Control Your Portion Size

Use small coffee mugs to eat your cereal in the morning. Get rid of all the large plates and cups in your house and only eat with the smaller or children’s sizes. Eat slowly, being certain to chew your food thoroughly before swallowing. Try to eat slower than the slowest eater at the table. If you go to a restaurant, split a meal with your partner, or once your portion is delivered, cut it in half and have the waiter box up half of the dish for another meal.

TIP 4: Carbs to Fuel

Carbohydrates are an important nutrient for athletes because they maintain blood glucose levels during exercise and replace muscle glycogen, the carbohydrate that is stored inside muscles. Muscle glycogen is the main fuel during prolonged exercise. Focus on whole grains and NOT refined carbs (like white and processed)

TIP 5: FLUIDS!

Adequate fluid intake before, during, and after exercise is important for health and optimal performance. Two to three hours before exercise, drink 15-20 ounces or water, and then another 8-10 ounces ten to fifteen minutes before exercise. During exercise, drink 8-10 ounces every ten to fifteen minutes.

Drink water throughout the day and a full glass before meals!

Need some great CLEAN recipes?? Head to my favorite resource! 
www.thegraciouspantry.com/

STILL HAVE QUESTIONS ABOUT HOW HEALTHY THINGS REALLY ARE?
Check out the app FOODUCATE