 Ingredients:
For the salad:
Directions: Squeeze ALL the moisture from the zucchini with paper towels. In a large bowl, combine ground turkey, zucchini, breadcrumbs, garlic, onion, oregano, salt and pepper. Mix well, add 1/4 cup of feta from the Salad Savors, mix and make 5 equal patties, not too thick so they cook in the center. Refrigerate until ready to cook. In a medium bowl combine the cucumber, tomato, red onion, SaladSavors, vinegar, salt and remaining Feta. Mix well. To cook indoors: Heat a large nonstick skillet on high heat. When hot, lightly spray oil. Add burgers to the pan and reduce the heat to low. Cook on one side until browned, then flip. Flip over a few times to prevent burning and to make sure the burgers are cooked all the way through. If grilling: Clean grill well before cooking and oil the grates generously to prevent sticking. Cook the burgers on medium heat about 5 minutes on each side, or until no longer pink in the center. To serve, place the burger on a dish and top with 2/3 cup of salad. Nutritional Information: Servings: 5 • Serving Size: 1 burger plus salad • Calories: 221 • Fat: 11 • Carbs: 10 g • Fiber: 2 • Protein: 20 g • Sugar: 1 g Sodium: 445 mg • Cholesterol: 73 mg Recipe courtesy of Skinnytaste.com
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 “There is no red line. You can always do more.”
Krystal Cantu is a 25-year-old competitive Crossfit Athlete. She came to Crossfit only a year ago, in 2014, and fell in love with the sport after just one class. She and her coaches soon realized she had the potential to compete. Just a few months into her training and 17 days before her first competition, however, Krystal lost her right arm. Krystal and her boyfriend, Daniel, were driving when his tire blew out. Her right arm went through the window and was crushed between the car and the road. Due to extensive damage to the blood vessels, Krystal’s arm was amputated in the middle of her humerus. She was released from the hospital after three days and, incredibly, returned to training only a month later. Pushing any negativity and self-pity aside, Krystal focused on the movements her body remembered and began adapting. She focused on finding her balance with one arm and strengthening her core in order to continue training in the sport she loves. Three months after her accident, Krystal competed in her first Crossfit competition which only solidified her commitment and determination. Krystal’s most recent back squat PR is 215 lbs and her latest front squat PR is 195 lbs. She was chosen to be a sponsored athlete by 1st Phorm, a supplement company. She has competed in the adapted Crossfit competition, Working Wounded Games and hopes to compete in the adapted Crossfit Games. She also has her eyes on the Paralympics. Despite a seemingly huge obstacle, Krystal’s attitude and resolve helps her persevere. She stated, “I train because every day I see improvements. Every day I get stronger and every day I prove to myself that the human body is an amazing thing when you have the right mindset. Never make excuses.” Sources: http://www.bodybuilding.com/fun/krystal-cantu-one-arm-no-excuses.html http://games.crossfit.com/athlete/233839 6/3/2015 Pineapple sesame meatballs - Refreshing & delicious (just happens to be paleo and gluten free)Read Now Ingredients
Instructions
Try with this Pineapple Ginger Coleslaw Recipe:Mix together: 2 cups coleslaw 1/4 cup mayo or you could use Greek Yogurt 1/2 cup diced pineapple 1 green onion, sliced using both white and green parts 1/2 teaspoon grated fresh ginger Juice of ½ limeRecipe: Recipe Courtesy of primallyinspired.com 
Not sure what a good carb vs a bad carb is, and tired of trying to figure it out? Who called them good and bad in the first place? Aren’t they all good? Can I have carbs if I’m dieting? When should I have them and how do I eat them? Are you carb confused? I’d say we are unanimously agreed on that score.
Even our governing health organizations like The Center for Disease Control (CDC), weighs in about “good” vs “bad” carbs saying “bad” carbs, making this macronutrient all the more sinister. The CDC says “bad” carbs are those containing “refined carbohydrates or “white bread, cakes and cookies” etc. Therefore “good” carbs must contain other, better nutrients, namely “fiber and complex carbohydrates,” like vegetables, grains and fruit. This naming of good and bad carbs has occasioned an avalanche of confusion of which I was an active participant in my early days of obsessive carb consumption. Take heart though. It’s not our fault. When scientists first focused on carbs in the late 1800’s early 1900’s, they applied the adjectives complex and simple to these carbon + hydrogen + oxygen molecules. But it’s not that simple. There are three kinds of carbohydrates: SUGAR, STARCH and FIBER. Notice the lack of good vs bad here. Sugar itself is a carbohydrate. Sugars can be SIMPLE or COMPLEX, depending on molecular structure. Sugars are SIMPLE carbs, containing one or two molecules of sugar. Starch and fiber are COMPLEX carbs, containing numerous molecules of sugar in complex arrangements. The goal of digestion is to break down all sugars into single molecules because these are the only ones that can be absorbed. Basically, all carbs are plant based foods. In recent years, cardiologist Dr. Arthur Agatson, created the South Beach Diet, and made the carb issue even more confusing by applying the Good Carb, Bad Carb label to this macronutrient. Now we think of carbs as being villainous. We count them. We shun them. We ignore them. We avoid them. We love them. It’s hard to know what to think about carbs. What we do know is carbohydrates as they were intended to be consumed, whole, nutrient dense, properly prepared and well sourced, are a critical source of energy in the form of glucose. Carbs also help cells communicate with one another and they provide food, particularly in the form of fiber, to the 5 pounds of friendly gut bacteria known as the microbiome. Where we get into trouble is eating processed carbs that have been stripped of anything nutritional, leaving the body in a depleted state – depleted nutritionally and every other way. With continued simple carb consumption the body becomes accustomed to digesting that source of fuel only. Think of simple carbs as fast acting fuel that is delivered immediately into the bloodstream – much like a needle would inject a drug into a vein. It’s immediate. With such a drastic flood of simple sugars/carbs into the blood, wild fluctuations in blood sugar levels happen, predisposing us to obesity and illness. The body prefers the fastest source of sweet fuel and simple carbs are it unless you teach your body how to digest the other macronutrients – fat and protein – as well as complex carbs. Complex carbs take a lot of work to digest. Your mouth starts the process while your stomach steps in to get the rest and then the friendlies in your gut take over for some fine dining on what’s left. It’s a long process to churn through a mouthful of brown rice pilaf. The longer it takes to digest a carb the better, keeping blood sugar levels steady and our tummies fuller, while keeping us leaner! To clear up some of the confusion, when I think of carbohydrates, I always assign a prefix to them depending on their source. For example, you know how much I love greens. When I fix my steamed spinach topped with turmeric eggs breakfast, I think of the spinach as Green Carbs. This would apply to all greens. When I eat my bowl of mixed berries topped with a dollop of full fat yogurt, I think of the berries as Fruit Carbs. This would apply to all fruits. When I make my winter hash with chopped broccoli, onion, garlic, Brussels sprouts and so on, I think of these as Vegetable Carbs. Honey, maple syrup and coconut sugar are fast acting Sweet Carbs. Then there are the Grain Carbs found in breads, cereals, rice and other such foods. I don’t necessarily think of carbs as bad or good. I do think about where the food I intend to eat has come from and decide whether that works in my Eat Clean lifestyle. Wonderbread? Not so much. Commercial peanut butter? Not so much. Froot Loops? Hardly. What makes the carb bad is how greatly it has been altered from its original source to resemble “food” and how much we eat of it. There are MANY carbs I wouldn’t touch with a ten foot pole. I pretty much avoid cereal and bread, cookie and pastry aisles in the grocery store. These are definitely bad carbs because they do not, in any way, resemble the original plant from where they came. Can you tell where a Twinkie came from? Now it’s your turn. Think about your next meal. Look at what’s on your plate and ask yourself where those carbs came from. If you are pulling up to a McDonalds, the bun on your Big Mac is loaded with simple carbs that will go, like a straight shot, into your blood. Same with the fries. If a tomato and lettuce managed to find their way onto your burger, those would be complex carbs. If your breakfast consisted of orange juice, Cap’n Crunch and Wonderbread toast spread with Skippy, EVERY SINGLE ONE OF THOSE FOODS are SIMPLE CARBS. Get ready for your sugar overdose! LET’S TURN OUR CARB THINKING AROUND. HERE’S HOW: 1. Consider the source. Where did that food you are about to eat come from? 2. Does that food look anything like the plant from where it came? 3. If you can’t tell, don’t eat it. 4. Make sure all carbs you eat are whole, bearing evidence of peel, leaves, stalks, stems, petals, seeds and other roughage. 5. When you eat carbs always pair with a healthy fat to slow down release of glucose into the blood stream. Pair an apple with natural nut butter. Pair raw veggies with hummus and pair a glass of wine with several raw walnuts. Good quality oil with salad greens. Good quality butter with cooked vegetables. 6. Include carbs as a regular part of your diet as they are essential for optimal health. 7. Source grains particularly well as they are the most genetically engineered and altered foods. If uncertain, choose ancient grains such as buckwheat, teff, emmer, farro, spelt, heritage rices like Golden Carolina, kamut. 8. Eat carbs in balance. They should not predominate your diet but should factor strongly. I use the 30% fat + 30% protein + 40% carbs rule. In that 40% carbs, 20% should come from leafy greens while the remaining 20% come from fruit and grains. Have a healthy respect for carbs and their role in our optimum health. Choose well-sourced greens, grains, fruits and vegetables. Avoid refined foods, foods that have been stripped down to their Tidy Whities every time. ALTERNATIVES TO WHITE-FLOUR-BASED CARBS TO WARD OFF CRAVINGS: – Live Organic Raw Nori Crackers – Marci’s Harvest Morning Cookie – Explore Asian’s Organic Edamame Spaghetti – Explore Asian’s Organic Black Bean Spaghetti – Julian Bakery’s Paleo Wraps – Cappello’s Cookie Dough – Paleoful’s Brownie Mix – Eat Enlightened’s Roasted Broad Bean “Chips” – My Cauliflower Crust Pizza – Toasted Chickpeas – Air-popped organic popcorn kernels Article from http://www.toscareno.com/2015/05/26/carb-confusion/  Ernestine “Ernie” Shepherd, at age 78, is a personal trainer, a professional model, a competitive bodybuilder and happier and more fulfilled than she’s ever been in her life. In March of 2010, on stage in Rome, Italy she was formally given the title of World’s Oldest Performing Female BodyBuilder (by Guinness World Records). How did Ernestine transform herself from an average middle-aged woman to bodybuilding diva?
In her youth Ernestine is said to have been a “prissy” girl with little interest in athletics or exercise of any kind. As a 56-year-old she was a sedentary, well-padded school secretary and “slug” who had never worked out a day in her life. The obvious question is: What happened to transform Ernestine into a role model for the rest of us, and senior women in particular? What happened was that the 56-year-old version of Ernestine went bathing suit shopping with her sister, Velvet. While trying on the suits, they found themselves laughing at each other. Then and there they knew it was time to get in better shape. Ernestine and her sister joined a gym and started working out together. A short time later, Velvet died suddenly from a brain aneurysm. Devastated, Ernestine stopped going to the gym. After some months of mourning the loss of her sister and on the advice of a friend that her sister would have wanted her to continue what they had started, Ernestine returned to the gym with a reignited determination to get fit. Starting slowly and building her body step by little step, Ernestine over time completely transformed not only her body, but her life, too. She has never been happier. She trains mostly senior women five days a week and “live(s) to inspire senior women to reach their physical potential.” Personally, she likes to compete in 5K and 10K races and run marathons. She’s up at 4 A.M. to get in her 10-mile runs and puts in upwards to 80 miles a week when training for an upcoming marathon. Ernestine also strength trains four or more days a week. In 2007 (at age 71) she asked Yohnnie Shambourger (former Mr. Universe) to train her to compete as a bodybuilder. Seven months later she entered her first bodybuilding competition. In this first contest she took first place in her class at the Natural East Coast Tournament of Champions bodybuilding competition – out posing women decades younger. Despite all the exercise, Ernestine says that she has no aches or pains whatsoever and has never been injured — not at all — in the 17 years of her new improved life. This 5-foot 5-inch, 130-pound dynamo sports 9 to 10% bodyfat; these single-digit percentages are usually reserved for elite-professional male athletes in their prime! She takes no medications. She loves her new life’s work, enjoys more energy than those decades younger and has never been more successful. What’s her secret? Let’s look at some of what allows Ernestine to defy “normal” aging:
Ernestine Shepherd is having the time of her life at an age when many folks only see themselves as declining and getting old. She’s in the best shape of her life by far, more successful than she’s ever been and a supreme role model to senior women every where — and to the rest of us, too. She has a lot to teach us about thriving at any age — if we are but ready and open to learn. Article/image courtesy of ernestineshepherd.net 5/28/2015 2015 WLG Summer Strong 12 Week Challenge Winner - Secrets of Competitor Arlette Cross!Read Now
The 2014 Fall Challenge helped prepare me for the Summer Challenge. I knew that if I wanted to do well it was going to involve some changes to my lifestyle and planning ahead. I needed to be dedicated and committed to the challenge. The first thing I did was to get my family on board and explained to them how important the challenge was to me. Next, I sat down and figured out how I was going to fit into my schedule daily hour exercises, bonus miles and meal prepping.
I work three 12 hour shifts a week and I’m off weekends. The first three weeks I followed the meal plan that was provided to us. After week 3, I still used the meal plan but I substituted the soups and other dishes with just eating chicken, lean meats or fish with vegetables/salad for lunch and dinner. For breakfast I usually ate 2 eggs (one egg white and one whole) and piece of wheat toast or Whey protein shake with unsweetened almond milk. For snack, I usually ate an apple with Peanut butter or half of a banana. I kept it simple and pretty much had the same routine every day. I meal prepped either Saturday or Sunday for the entire week. Drinking water was key. At first, I tried to keep track of my water intake by refilling a 32 oz water bottle twice a day. However, my lips were getting chapped which told me that I needed to drink more water. I started carrying around a 3 liter water jug with me; as silly as it sounds this was the best way to keep track of my water intake. I knew that when that jug was empty I was finished drinking water for the day. I only drank water and at week 8 I acquired a taste for coffee which was new for me. I drank one cup of coffee in the morning with half &half and 2 Splendas. I worked out every day for the 12 weeks except for a few times that I missed due to conflict with my schedule or just needed a break. Since the week started every Saturday in the challenge I attended 8 am Saturday class and ran right after class. I’m off weekends so I wanted to get my bonus miles done or mostly done right away just in case something came up during the week and it also allowed me to just worry about working one hour every day during the week. The first 8 weeks I worked out before work 3 days a week, either at Club One or did Insanity DVD at home; one day a week with Kendra and two days at WLG. On Sundays, I worked out at Club One. The last 4 weeks I stuck to eating lean meats, chicken, fish and vegetables. For my snack, I ate string cheese and avocado. My energy level increased significantly the last 4 weeks so I started going to bed early and waking up very early to make it to 6 am class. Monday, Wednesday, Friday and Saturday I attended WLG, one day with Kendra and the other two days at Club one or DVD’s at home. I gave up alcohol completely at week 8. The first 8 weeks I drank alcohol a total of 3 times. The Summer Challenge helped me reach my fitness goals. Even at my skinniest I never looked or felt like this. I’m full of energy, happy and way more efficient all around.  Ingredients 12 ounces cooked chow mein noodles 1 pound raw shrimp (31-40 count, peeled, deveined, tails removed) 2 teaspoons soy sauce 1/2 teaspoon cornstarch 2 tablespoons canola oil or vegetable oil 1 1/2 cups broccoli, cut into small chunks 1 cup match stick carrots 2 red bell peppers, cut into small chunks 1 clove garlic, minced 1 tablespoon fresh cilantro, chopped Salt, pepper to taste Sauce Ingredients 2 teaspoons fish sauce 2 tablespoons soy sauce 1/4 cup thai sweet chili sauce 6-7+ drops sriracha hot sauce *if desired Directions In a medium sized bowl, combine 2 teaspoons soy sauce with 1/2 teaspoon cornstarch. Stir to combine, then add in shrimp and toss to coat. Set aside for 10 minutes. In a small bowl combine fish sauce, soy sauce, thai sweet chili sauce, and sriracha hot sauce (if desired) to create the stir-fry sauce. Set aside. Heat 1 tablespoon oil over medium-high heat in a large non-stick skillet or wok. When the oil is heated, add in shrimp. Cook for one and a half minutes, then flip the shrimp and cook for another minute and a half or until the shrimp is pink and cooked through. Remove the shrimp from the pan and set aside. Add a little more oil if necessary (up to 1 tablespoon), then add in broccoli chunks. Stir fry for about 3 minutes, then turn the heat down to medium and add in carrots, red bell peppers and garlic. Stir fry for about 1-2 minutes. Add in stir-fry sauce from step 2, and cooked chow mein noodles. Stir to coat and keep over the heat for another 2 minutes. Stir in chopped cilantro and adjust salt and pepper to taste. Serve immediately. Recipe courtesy of centercutcook.com 5/27/2015 Stretching is super duper important; Do these stretches before bed for a better night’s sleepRead Now
Adding gentle stretches into your bedtime routine helps calm your nervous system, preps you for a restful night of sleep and decreases worries and anxieties from your day.
As a personal trainer and yoga teacher, I'd love to say that I get on my mat to practice yoga every night before bed, but that usually doesn't happen! When I'm already winding down for the night, setting up my mat and getting down to the floor in my PJs can feel less like relaxation and more like a chore. Below are six stretches I do in my bedroom, with no extra prep!They'll only take a few minutes; all you need is yourself and your bed, and you'll be ready to drift off to sleep when you're finished. Stay in each pose for about eight long breath cycles. If you find your mind worrying about your day or running through tomorrow's to-dos, practice pressing "pause" on those thoughts and refocus your attention on your breath and how these poses feel in your body. 1. The sleepy pigeon
2. The standing L
3. The restful down dog
4. The hanging hip
5. The simple twist
6. Lullaby savasana
Courtesy of sheknows.com  As the end of the Summer Strong Challenge approaches we will be taking our final measurements and doing our final weigh-ins. Whether you are thrilled with your weight loss or feeling a little disappointed that you didn’t do as well as you hoped, there is some great news! The only thing a scale can measure is your weight. Mass times gravity. That’s it.
It can’t measure the courage it took for you to sign up for the challenge in the first place. It can’t measure the determination you put into each and every workout. It can’t measure the pride you felt completing 10, 12, and 14 miles in a week or how you felt reaching for the heavier kettlebell. It can’t measure your surprise and joy when you realized you could do a box jump, a push-up, a pull-up! A scale can’t measure the knowledge you gained about clean eating. It can’t measure how your body felt when you started giving it the things it needed. It can’t measure the example you’re setting for your children and loved ones by having a healthy lifestyle and taking care of yourself. It most certainly can’t measure the camaraderie and support among our team! So as our challenge comes to an end, go ahead and check out the scale. Look at the numbers and inches. Be amazed and proud of your accomplishments! Then take a step back, speak to yourself with kindness, and look at all of the other ways there are to measure yourself besides a physics equation. Congratulations to everyone!!! Author, Molly Malone
Photos courtesy of nuun.com SUMMER HYDRATION - KEEPING YOUR COOL
As the mercury rises, do you typically have trouble keeping your cool during exercise? Heat exhaustion is a real concern during the summer months, especially in the South, where the heat index can push well above 100° Fahrenheit, plus humidity. Don’t sweat it; there are ways to protect yourself through summer hydration and still get a great workout and have fun. HYDRATION 101 A mere 2% loss in body weight through sweat while exercising has been known to decrease exercise performance greatly. Dehydration cannot only lead to decreased performance, but it can cause muscle cramping, headaches, nausea, and fatigue. In order to prevent dehydration, hydrate according to thirst, replenish lost electrolytes with help of a nutritional supplement, such as NUUN and drink more water throughout the day. Read more about this product https://nuun.com/hydration/. SIGNS OF HEAT EXHAUSTION
SUMMER HYDRATION TIPS Ignoring symptoms can lead to heat stroke, which is much more severe and requires medical treatment. One of the most important things you can do is to stay hydrated. If you’re an evening exerciser, make sure to drink fluid, especially water, throughout the day, not just during your workout. If you’re a morning person, drinking enough the night before is critical. Limit alcoholic beverages, which may contribute to dehydration. Eat colorful and water rich foods to add a boost of hydration. The American College of Sports Medicine (ACSM) recommends drinking:
While hydration is the top concern, there are other steps you can take to prevent heat-related illness. MORE HYDRATION TIPS
These are general summer hydration tips to preventing heat-related illness, but remember that each individual is different. Don’t try to keep up with exercise buddies who may be more tolerant to the heat than you are. Use your head and stay cool! Article Courtesy of http://www.nutriwellcoaching.com |
AuthorKendra Eichler, WLG Coach Archives
January 2018
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