Awesome Healthy Choc-Nut Fudge

This recipe comes from my friend and Holistic Health Counsler, Csilla Bischoff. http://www.csillabischoff.com and it looks yummy!

If you try it, please let me know what you think.



This is great for those who like the taste of coconut.

Ingredients:

1 cup coconut oil (I like Nutiva brand)

3/4 cup pure cocoa powder (or carob powder)

1/4 cup raw honey

1/4 cup almond butter (or org. smooth peanut butter)

1 tbs pure vanilla extract

shredded coconut, chopped nuts, goji berries, chopped dates etc

Directions:

In a bowl mix 1 cup coconut oil with 3/4 cup pure cocoa powder. Add 1/4 cup almond
butter. Add 1/4 cup raw honey or a little more depending on your taste. Stir until
smooth. Add 1 tbs vanilla. Heat gently in a double boiler or in a metal bowl over
a simmering pan of water. Pour into 8×8 pan that you previously lined with parchment
paper and smeared it with some butter. The mixture is very liquidy so be careful
when you carry it to the fridge. Freeze for 10-20 minutes. Then, place in refrigerator.
When ready to package, cut it into squares and wrap in creative ways.

NOTE: Before pouring into the pan, add shredded coconut flakes, chopped nuts, chopped
dates, goji berries ... etc. to your liking. Then, proceed with recipe.

Quinoa Salad w/ Black Beans & Sweet Potatoes

Quinoa Salad w/Black Beans & Sweet Potatoes

1/2 c quinoa
1 Tbsp olive oil
1 medium sweet potatoe
1 scallion, thinly sliced
1/4 tsp dried red chile flakes
1 c water
1/2 tsp salt
3/4 can black beans, drained & thoroughly rinsed
Juice from 1 lime
2 Tbsp chopped fresh cilantro

1. Place quinoa in a small-mesh sieve and rinse thoroughly. Heat
oil over medium-high heat in a medium skillet with a tight-fitting
lid. Add sweet potato, scallion, and chile & saute until fragrant,
about 2 minutes.

2. Add quinoa; toast for 2 minutes. Add water and salt. Bring to
a boil, reduce heat to medium low and cover. Simmer until quinoa &
sweet potatoe are tender, about 10-12 minutes. If liquid remains
unabsorbed in the pan, raise heat to high & cook for 2 minutes until
it boils off.

3. Stir in blac beans and lime juice. Serve warm or chilled,
sprinkled with cilantro.

Makes two side-dish servings. Per serving: 350 calories, 10 g fat,
1,090 mg sodium, 62 g carbohydrates, 10 g fiber, 6 g sugar, 11 g
protein.

This dish is very high in sodium and I'm not sure why becuase rinsing
canned beans usually cuts that down, so if your carefully monitoring
your sodium intake, watch out!

Green Gazpacho Soup

After seeing this recipe in a magazine I decided to make it because it looked tasty and easy. It turned out to be both!

This might not be in season right now, but it is loaded with vitamin C, has healthy fat from the avocado and it's raw. Three pluses in my book.

Here it is:

1 medium avocado, chopped

1 cup cucumber, chopped

1 jalapeno pepper, chopped (I only used 1/4)

1 clove pressed garlic (I used 1/2 clove)

3 sprigs chopped cilantro

1 Tbs. lime juice (I didn't measure and just squeezed 1/2 medium size lime)

1 cup water

Blend half of the mixture until smooth. Mix both halves together and serve immediately.

This is easy and very tasty, although I added a little salt to my recipe.

Try your own variation and let me know how it comes out.

Homemade Hummus, yep I made it!

Do you get Parent's Magazine? I do and I love the recipes that look tasty and simple. My daughter, Audrey, and I love hummus so I decided to actually make it! Some of you already know that I cook very simplistically. Cooking and meal prep is not something very enjoyable to me, but it is an absolute necessity if you want to eat healthy. Hummus isn't even cooking, so I thought this should be a snap and it should come out just as tasty as the store bought hummus.

Here's the recipe from the magazine:

• Puree one can of chick peas, drained
• 2 Cloves pressed garlic
• 1-2 Tbs lemon juice
• 2 Tbs tahini

This is what I actually did:

• 1 can drained and rinsed (to reduce sodium by up to 40%) chick peas minus a small handful that Audrey ate
• 1 Clove pressed garlic
• Juice from 1/2 lemon, plus some of the pulp because the lemon half was slightly "used" on last night's fish
• 2 1/2 Tbs tahini
• Water, because it was way too dry and crumbly
• Cilantro leaves, to cut the garlic taste
• oh, yeah, and I added some salt back in after rinsing it from the chick peas!

Here's my opinion on taste: 1 Clove of garlic was way too much! As many can attest, my kitchen skills are lacking so maybe I used a giant piece of garlic thinking it was a regular size...I don't know. Even still, it was tasty and I will make it again

Here's what I'll do: Eat it anyway, after all it's food and I love food! Maybe puree a another can of chick peas and add to the batch already made.

If you try the recipe, please post a comment on how you like it and what changes you made, if any.

Also, any other ideas on how I can fix my hummus?

Please post your comment.

In good health,

Marie

Basking Ridge 4 Week Boot Camp Blast

To be brief, at the request of some clients, we are offering a 4 week Boot Camp Blast! Here are the details:

When: Monday's September 27 - October 18
Time: 9:00
Where: Harry Duhnam Park
Cost: $105

This is Monday's Only! A great way to change up your current routine and enjoy the beautiful fall weather!

Contact me at MarieAndeFitnessCoach@gmail.com or 908-963-5257.

I look forward to seeing you there!

In good health,
Marie

Event: Organic Foods for Weight Loss Without Breaking The Bank - Sep 14 @ 7:00pm

Have you been hearing the buzz about organic foods and you're
not really sure what to believe? Are organic foods really
any better for you and what do they have to do with weight
loss? Find out tonight at 7:00 p.m. when Susan
Lang-Saponara, R.D. who is Shop Rite's Live Right
Merchandiser will teach you all you need to know about
Organic Foods for Weight Loss and how to do it Without
Breaking The Bank!

Susan is an expert in the field of organic foods and very
easy to talk to. Please come to this very special event
offered by Marie Ande, The Approachable Trainer and
Flemington Boot Camps. It takes place at The Little Gym of
Flemington (next to Pete's Bike Shop) from 7-8 p.m. Susan
has offered to stay and answer all of your questions, too!

Bring a friend, there's no cost for this learning and eye
opening event.

Last Minute Boot Camp Class!

I hope everyone is enjoying the holiday weekend!

If you are in town this weekend and looking for a little motivation to get your bum moving here's a last minute deal!

What: Fat Burning Boot Camp
When: Monday, September 6
Time: 9:00 a.m.
Where: Mine Brook Park, Old Croton Road, Flemington
Cost: $15 (that's less than the regular drop-in fee!)
RSVP: Today, Sunday, September 5 by 7:00 p.m.
FatBurningBootCamp@gmail.com or go to http://www.FlemingtonBootCamps.com and hit the contact button

Please RSVP...I won't show if you don't:)

Super easy way to get green leafy veggies into your diet

We hear it all of the time "eat green leafy veggetables".

Somewhere in the back of our head we know we should be eating
them because they are good for us, but do they taste good and
how in the world should they be prepared. Here's a super
easy recipe for KALE. By the way, kale is loaded with
vitamin A, beta carotene, and calcium.

Wash and chop into one inch pieces, sautee in olive oil and a
little sea salt. That's it! How much easier could it be.

Later, I'll share some more easy ways to enjoy this super
veggie!

If you have a super easy way of preparing kale, please share
it with the rest of us.

Training for a race to lose weight? Think again!

So you've decided to train for a 5K, half marathon or even a marathon to lose weight? After all, look at all of those runners, they're skinny, right? So that means there's a good chance that if you train like them you have got to lose some of the excess baggage around your waist or thighs.

Well, think again. All of that long, not to mention, boring, cardio could actually cause you to stay fat!

Steady state exercise, like a long jog or run, raises stress hormones, keeps them raised and lowers anabolic (think build muscle) hormones. This is an optimal state for maintaining your excess body fat!

You may have heard about exercising in your fat burning zone, but this is old school thinking when it comes to fat loss. This fat burning zone theory states that in order to burn the most calories you should work within a specific, moderate heart rate zone or intensity so you burn most of your calories from fat.

The problem with this is two fold. One, while it's true that the percentage of calories burned during the exercise session comes from fat, it is not true that you burn more calories overall. With this type of training you are limiting your body's "afterburn" or rather you are limiting the amount of calories your body will use to repair and recover. This type of training also tends to lower your immune system and break down muscle. Two, your body actually becomes better at storing fat! Yup, you're body is prepping itself for the next long, boring, cardio session. In effect, you are lowering your metabolism.

Stick with bursts of high intensity exercise training that will boost your metabolism, help your body recover faster and burn more fat. That's what we do in Fat Burning Boot Camp:)

Please post a comment if you've been training for a race just to lose pounds.
Click the share button below if you know someone who might benefit from this article.

In good health,
Marie

Event: Foundations (beginners) Boot Camp - Sep 13 to Oct 8

FOUNDATIONS is a "boot camp" exercise class for beginners.

If you've always wanted to try boot camp, but are afraid that
you're "not ready" than this is the class for you! Learn
basic movement patterns, get stronger and feel confident.

This structured environment will keep you motivated and keep
you coming back for more!

Event: Fat Burning Boot Camp - Sep 13 to Oct 8

Experience a new kind of boot camp class. Don't be
intimidated! You'll get a real work out that challenges you
and is actually do-able! Real Women, Real Expert, Real
Results. NEW TIME,/CLASS right after kids get dropped off at
school!

Event: Super Size Me! - Aug 17 @ 7:00pm

In Super Size Me, filmmaker Morgan Spurlock unravels the
American obesity epidemic by interviewing experts nationwide
and by subjecting himself to a "McDonald's only" diet for
thirty days straight!

To register: 908-963-5257 or FatBurningBootCamp@gmail.com

An apple a day....

The Power of Apples

• 
  High in fiber (about 5 grams). We need about 25-35 grams per day.
• 
  The soluble fiber in apples is called pectin and can decrease appetite for up to four hours.
• 
  Apples exert a stabilizing effect on your blood sugar despite their sugar content. This is in part because of their fiber content, but also because they contain phloretin: a flavonioid-type, blood sugar stabilizing phytonutrient found exclusively in apples.
• 
  Eating apples can lower your risk of type 2 diabetes because of the antioxident activity of quercetin, which is in the skin.
• 
  Eating the peels also appear to inhibit the growth of liver cancer and colon caners
• 
  Apples contain a wide variety of anit-inflammatory, anti-cancer phytonutrients.
• 
  Apples may play a role in reducing the risk of cancer, heart disease, asthma and type 2 diabetes when compared to other fruits and vegetables
• 
  Apple consumption was positively associated with increased lung function
• 
  Apple consumption was positively associated with weight loss

Resource: Perrricone, Nicholas. The Perricone Weight-Loss Diet

"An apple a day keeps the doctor away." Now we know why. If weight loss and healthy living is on your plate it makes sense to add apples into your diet today!

--
In good health,

Marie

Will You Get Results Like Amy?

In her own words:

I started boot camp with Marie two months ago and I have to say, it's by far the best decision I've ever made. For many years, I paid my gym membership, which was a complete waste of money because I never went. What boot camp has provided me with is structure! Imagine having an expert at your disposal, one who ensures you're exercising properly and at the same time ensuring a healthy total body workout. Marie guarantees results (assuming you're eating properly) and she delivers on that promise. My clothes fit better and better yet, my pants are too big!!! The group of girls in class and I have formed a camaraderie that’s motivating and challenging. Don’t be intimidated by this class as I was on the first day and I promise, you’ll be welcomed by everyone. It will change your life without a doubt!
Amy

Thank you, Amy for those inspiring words!

If you want results like Amy's then join us for Fat Burning Boot Camp by clicking the link in the right column. Just a beginner you say...come for Foundations on M/W/F at the park. www.FlemingtonBootCamps.com for more details!

I look forward to meeting some new members!

In good health,
Marie

p.s.
Have a Happy Independence Day and please say a prayer for our soldiers fighting for our freedom!

Eat More to Lose Weight | Active.com

Read this article if you think skipping breakfast is a good idea. It says what I always talk about to my clients...you must eat your meals and you must eat breakfast!
I know so many people who complain "I feel sick when I eat breakfast". Get over it! This is because you've been in the f habit of not eating breakfast. Start small and build up to a nutritious and balanced breakfast. Read on if you don't believe me!

Eat More to Lose Weight Active.com

A Paleo Smoothie

Everyone is always asking about, talking about and wanting to know more about smoothies. They're fast, easy and a great way to get some easily digestable energy on the go or just prior/post work out.

Here is a smoothie recipe from a post of Nell Stephenson's blog . Check out her blog for more information.

Can you share some good ideas for Paleo Smoothies?
Absolutely!
These are something I make quite often, actually!I always start with 8 oz of brewed, chilled, decaf green tea, 1 T Raw Almond or Walnut Butter, 1 T freshly ground flax seed and 1 Scoop of plain egg white protein powder.
If it's right before a workout, I'll add a piece of high glycemic fruit- my favorite time to have a banana- then whiz in the blender and enjoy, even if it's on the road while driving!
If it's not right before a workout, I'll choose a lower-glycemic, and higher in fibre option, like a cup of frozen berries or some organic pumpkin.
Those are my favorites, but be open to playing around with different types of fruits & fats to make your own creation. Sometimes I'll use coconut oil instead of the nut butter, or strawberries instead of blueberries... you get the idea!

Add to Your Diet Instead of Taking Away for Effective Fat Loss

Does the word “diet” scare you because you think of deprivation and desperation? What if you could think about your eating plan with a new twist that will put you on the road to successful fat loss without the negative feelings? That’s right, positive feelings and excitement associated with changing your eating habits!

Here’s the secret: ADD to your current “diet” instead of taking away!

You might be asking yourself “how can adding to my plate actually help me lose fat?” Well, the trick is what foods you add. Here’s the BIG surprise: Vegetables and fruits!! While this probably isn’t a really big surprise after all, most people don’t get enough of these foods that are vital for successful fat loss and vital to good health.

If you continue eating the way you do and add healthy fruits and vegetables, not only will you be giving your body vitamins and minerals it needs to function well, you will be ingesting more fiber, feel more satisfied and ultimately consume fewer calories from other sources.

Try for 10 servings of vegetables and fruits daily. Here are examples of serving sizes:
Vegetables
1 cup raw broccoli
½ cup cooked spinach
2 cups Spring mix salad
Fruits
1 medium apple (an apple a day keeps the doctor away!)
1 cup of blueberries
¼ cup dried fruit
1 cup honeydew melon


Challenge yourself to eat Produce and Protein at every meal and snack (and write it down for accountability). This little trick and the proper exercise will help you on your way to successful fat loss so you can Love Your Body and Live Your Life.

In good health,
Marie

Event: Taming The Sugar Monster - Jun 8 @ 7:00pm

I'm excited to bring Csilla Biscoff, Certified Holistic
Nutrionist to you! Come on Tuesday, June 8 at 7:00 P.M. to The
Little Gym, 105 Rt 31 S, Flemington, NJ 08822 for Csilla's
presentation: Taming the Sugar Monster *Do you "need" a candy
bar or soda just to get through the day? *Are you yearning to
lose weight for good? *Would you like to improve your moods,
banish brain fog, triple your energy and boost your libido?

You CAN peel off pounds, gain energy and improve your
relationships just by kicking sugar and refined
carbohydrates.Join Csilla Bischoff, Holistic Health &
Nutrition Counselor (www.csillabischoff.com) for this
interactive workshop and find out why consuming sugar and
refined flour products can wreck havoc on your health,
emotions, and relationships. We'll discuss ways to overcome
sweet cravings that DO NOT involve willpower or deprivation.
You'll leave with new ideas you can use right away. Topics
covered: * dangers of consuming sugar and refined carbs* what
your cravings really mean* why sugar is not the problem but the
solution* sugar's many disguises and how you can eat/shop
smarter* how to balance the up's and down's and eliminate those
mood swings* if sugar substitues are safe* a proven 10-step
solution to deal with your cravings and bingesYummy food
samples will be available Bring a friend! This is a FREE event
and you will learn so much to help you overcome sweet cravings
that might be holding you back from REAL weight loss! It starts
at 7:00, so come a few minutes before to get settled and to
meet Csilla! Please let me know if you can make it. You are
welcome to show up at the last minute, but it would be helpful
if we know in advance that you will be joining us. Thank you
and I'm looking forward to seeing you next Tuesday, June 8 at
7:00 p.m. at The Little Gym in Flemington, 105 Rt 31 S. Marie
V. Ande, BS,
CSCS908-963-5257www.FlemingtonBootCamps.comwww.MarieAnde.blogspot.com

5 Exercise Tips to Help You Save Time & Lose Fat So You Can Love Your Body & Love Your Life!

You want to exercise so you can lose fat and feel better, but you’re just not sure where to begin. You go to the gym and walk around wondering what to do with all of that equipment or it’s overwhelming so you just do what you’ve always done; the same treadmill routine and the same three sets of 20 abdominal crunches and you think “well at least I broke a sweat and that counts for something”? Perhaps you don’t have a gym membership and think you can’t do anything worthwhile at home, so you do…. nothing! Well, I’m here to tell you that exercise doesn’t have to be boring, it doesn’t have to be long, drawn out cardio sessions on the treadmill or stationary bike and you don’t have to go to the gym! However, you do have to follow a few rules to get the most out of your exercise session.

Here are 5 tips to get you on the right path so you can save time while you lose the fat and love your body and your life!

1. Always be safe. If you have underlying health concerns, always ask your doctor before becoming more physically active. Also, listen to your body and if something hurts more than you think it should then don’t be afraid to stop or modify an exercise.

2. You must do strength training. This means that you have to get your muscles stronger by doing more work than they are accustomed to and use some type of resistance. Gravity, inertia, friction, fluid resistance or elasticity can provide this resistance.

3.Think big muscle groups. Forget bicep curls and tricep kickbacks, unless you are bodybuilding these exercises are mostly time wasters. Do multi-joint exercises that build strength and muscles in your legs, back and chest. Lunges, squats and shoulder presses are examples of multi-joint exercises.

4. Go for overall time and use reps and sets as secondary measures. Do a short circuit of exercises for eight minutes. How many rounds can you complete? That is your measure of fitness. As you become more fit, you will be able to do more rounds in the same eight minutes. Here’s an example circuit: 1. 15 Squats 2. 10 Push-ups 3. 20 Bird Dogs.

5. Do your “cardio” afterwards. Hour long cardio for fat burning is just not as effective as short bursts of high intensity activity. It can be as simple as high knee jogging or jumping rope. As long as you are working very hard for at least 20 seconds then recover and go another 20 seconds at a very hard rate, you only have to do 15 minutes! Stop wasting hours being bored!

Follow these basic rules for fun, effective workouts that save you time while you burn fat so you can love your body and love your life!

In good health,

Marie

Kettlebell Turkish Get-up

Excellent demonstration of the KB Turkish Get Up! Full body exercise that should part of your routine.

And the winner is....

Kim Hahn is the winner of this months prize just for being a
member of Fat Burning Boot Camp! Whoo Hoo! She won a Spa
Manicure-Pedicure from Dolce Vita Salon & Spa.

Congratulations, Kim!

hmmm, now what should next months
prize be? Feel free to suggest something!

Friday Morning Boot Camp

Flemington Boot Camps will be offering a morning class
starting this Friday, May 7th. Fat Burning Boot Camp will be
held 6:00 - 6:45 a.m. at The Little Gym. It's a great way to
add to your current exercise routine! Check it out at
http://www.flemingtonbootcamps.com/.

How much are you really eating?

Nurtion tip of the day: If fat loss is what you are going
for, in addition to the right kind of exercise, you must be
mindful of what you are eating, how much you are eating and
when you are eating. It is so easy, especially for stay at
home mom's, to nibble on something as you walk through the
kitchen. That constant grazing really adds up in calories
and in how your hormones fluctuate, which could affect how
you burn and store fat. Be mindful of what goes in your
mouth. Are you sitting down for a meal/planned snack or are
you talking on the phone and nibbling on chips? This one tip
could save you hundreds of calories a day so be mindful of
what you are actually eating.

Skip Meals to Lose Weight

Skipping meals to lose weight seems to make sense. After all, you are reducing your caloric intake and isn't that what weight loss is all about? Yes and No. You no doubt have heard that to lose one pound per week, all you need to do is reduce your caloric intake by 500 calories per day and by the end of week one that is a total of 3500 calories (which is equal to one pound). And better yet, you exercised to burn 250 calories per day and cut out 250 calories of food - that seems much more do-able!

But why haven't you lost any "real" weight with all of those meals you've missed? For one, your body needs food as a car needs gasoline. FOOD is FUEL for your body. In order for it to run optimally, including to metabolize fat, the body needs food and water.

Missed meals also equals slow body and mind. How hard can you really exercise if you haven't eaten anything. Healthy complex carbohydrates, lean proteins and healthy fats will give you the much needed energy to exercise hard. Hard work, like interval training and resistance training, is what is needed for fat loss.

If you remember from a previous post about will power, you'll know that having regular meals keeps your will power in check. You will be more likely to make better and healthier food choices the next meal and throughout the day if haven't skipped any meals previous.

When you skip meals, including the almighty breakfast, you are setting yourself up for fat loss failure.

So do yourself a favor and don't skip any meals. You will feel better, look better and have faster fat loss results when you eat supportive, nutritious meals and exercise regularly.

In Good Heath,
Marie

Alcohol Eats Away at Muscle Mass & Inhibits Fat Loss

We all like to have a drink now and again. Maybe some of us like to have a drink every night, but let's keep it to one! If your goal is to lose fat you must be mindful of your alcohol intake. Read the article below and be enlightend on just how alcohol can really hinder your weight loss goals.

You don't have to be deprived, but, please keep it to one drink a night for women and two for men.

Alcohol Eats Away at Muscle Mass - Lifestyle & Motivation - FitFacts - American Council On Exercise(ACE)

In good health,
Marie

Is Your Willpower Shot? 5 Tricks to Improve Self-Control

Willpower is short lived. It only lasts so long before it fizzles out and by the end of the day you are mentally shot!

Willpower will help you make the initial changes in your diet, exercise and other lifestyle changes, but you must find the passion! Passion, focus, purpose, self-expectation, belief are a must for you to succeed in reaching your fat loss goals.

Winners focus on the positive outcomes! If you are constantly thinking "poor me, I have to give up soda to lose weight" or "everybody else is eating ice cream and I'm not "allowed"", then you will be miserable and you won't get the results you desire. Focus on your goal at hand and know that the seemingly difficult choices you make today will have a positive outcome days ahead.

Instead of telling yourself about all of the things you have to give up and how hard it is, focus on how great your body will feel when you start eating clean and exercising regularly! Focus on the mental clarity you will have and the constant supply of energy without the afternoon crash. Think about the confidence you will have. Think about how awesome it will be to be wearing your skinny jeans again!

Find the passion to stick to healthy eating and regular exercise. Tell yourself all of what you will gain and think nothing of what you are giving up!

If you're still searching for your passion to eat healthy and exercise regularly, then here are 5 tricks to improve your self-control.

1. Give yourself a break in other areas of life. If you always mop the floor on Sunday afternoon, skip it (and don't feel bad about it) and use that time to plan your upcoming week's meals. This will make meal time easier and you won't need to exert the same amount of willpower when it's five o'clock and you're hungry, the kids are screaming, the dog is barking and the phone is ringing.
2. Have a support system. According to Aimee Kimball, PhD, director of mental training at the University of Pittsburgh Medical Center's Center for Sports Medicine, research confirms that "Social support is really important for developing willpower." Kimball says people should share their goals and successes with others.
3. Stop stressing about things you can't control. Kimball says to write a list of things that stress you out, make a plan for the things you can control and cross off the things you can't control. If you cross off the things you can't control you won't waste energy, therefore reserving your willpower.
4. Get enough rest! According to Roy F. Baumeister, PhD, a researcher at Florida State University, sleep restores depleted willpower. Just think about how you feel when you're sleep deprived. You go for a snack to keep yourself awake and exerting physical energy is about the last thing you feel like doing. Get enough sleep so you don't self-sabotage your weight loss plan.
5. Don't skip meals! It turns out that willpower actually depletes your body's blood glucose when you have to exert self-control. Matthew Gailliot, PhD, a researcher at the University of Amsterdam, showed that after an act of self-control, study participants' blood glucose levels dropped. Blood glucose levels did not drop during tasks that where participants were not exerting self-control. Interstingly, when asked to repeat the original acts of self-control, those whose blood sugar level dropped the most from the first task performed worse on the second attempt. Participants who drank and replenished their blood glucose levels in between the first and second attempts were better able to exert their willpower.

Try these few tips to reserve and even increase your willpower. When you start making small positive steps you will be amazed at the passion and success you have!

In good health,

Marie

References

Baumeister, R.F. 2003. Ego depletionand self-regulation. Journal of Personality and Social Psychology, 88 (4) 589-604

Gailliot, M.T., et al. 2007. Self-Control relies on glucose as a limited energy source: Willpower is more than a metaphor. Journal of Personality and Social Psychology 92 (2) 325-32.

McGonigal, Kelly. The Science of Willpower. IDEA Fitness Journal. 5 (6).

Parents: Check out Macaroni Kid

Check out this cool newsletter for parents. It's about finding things to do with your kids, for your kids and more. My chapter is :Northwest Jersey : Macaroni Kid and you will see an ad for FAT BURNING BOOT CAMP. There are other city's and states so check it out.

This weekend we are going to Solberg Airport to see the Easter Bunny fly in and I found this activity on Macaroni Kid!

Bench Press with Free Weights or Smith Machine?

A recent study in The Journal of Strength & Conditioning Research compared muscle activation between a Smith machine and free weight bench press.
The study used 14 experienced lifters and 12 inexperienced lifters and all were male around age 20. Muscle activation was tested using elecromyography (EMG) at 70% 1 rep max (RM) and 90% 1 RM.

Not surprising the 90% 1RM elicited greater muscle activation than did the 70% 1RM and this was true for either free weight bench press or Smith machine. This has been found in many other studies and this is a reminder that to get stronger, you have to lift heavy.

What I thought was interesting about this study was that using free weights did NOT far surpass using the Smith machine when it came to engaging the pectoralis major, your large chest muscle. Also, it didn't matter if the lifter was experienced or not, the activation was roughly the same in both free weights and Smith machine.

This study did conclude that free weights lead to greater activation of the medial deltoid (you know, that tear drop shaped muscle at the top of your arm). This alone is good enough reason to stick with the free weights!

For those of you who don't care about making the tear drop shaped medial deltoid "pop" then maybe you care to know that this greater activation is because it is helping to stabilize the shoulder joint.

So, if you play basketball, baseball, tennis, racquetball, hockey or volleyball then stick with the free weight bench press. If, however, you are a novice lifter or a physical rehab patient, then start with the Smith machine for the stability it provides.

Good luck.
In good health,

Marie

Secret to burn more calories

Welcome, Spring!

Spring is officially here and we had warm weather and blue skies to celebrate her arrival! Hip Hip Hooray! It's a perfect time for doing some outdoor workouts that will energize you and burn some serious fat off your winter buns.

Try these running intervals to keep your metabolism fired up for up to 36 hours afterwards (ever hear of afterburn?).

I like to go to a nearby park because they surface is much softer than the road or concrete sidewalks.

Warm-up for 6-8 minutes with a light jog that gets progressively faster so by the time your warm-up is over your body is really ready to work hard.

Sprint for 30 seconds (effort level is 8 or 9 out of 10 being hardest).
Keep jogging and when you catch your breath....
Sprint for another 30 seconds.

Continue like this until you reach the 15-20 minute mark. You might get between 5 and 10 sprints.

If it's a pain in the neck to keep looking at your watch just guess and save the the clock watching for the rest of your day.

If you are less fit, your rest intervals will be longer. The more fit you become the rest intervals will be shorter and more like 30 seconds on 30 seconds off.


Cool down with a light jog and walking. Particularly stretch your hamstrings because they just worked really hard!

Remember, that these bursts of hard activity will help you burn calories for hours to come, not to mention decrease stress, make you feel confident and help you sleep better, among other benefits.


Enjoy the sun and exercising outdoors.

In good health,

Marie
p.s. If you only walk, you can still do bursts of fast pace walking with slower walking as your rest. This can also be done on a bike!

Check out these super cute Sweaty Bands

It's kind of embarrassing for some women to admit this, but sometimes you sweat. Ugh! I know, I know, you don't want to sweat, but it's a necessity to keep your body cool.

I happen to be a really good sweater...just pull me over your head and...ok, so I'm being a little silly, but seriously when I work out hard the sweat comes pouring out and then I know I've done something good for my body and soul!

What I really don't like is when the sweat drips into my eyes and burns. Which leads me to the Sweaty Band. A one-on-one personal training client of mine had on this really cute head band today and I didn't think much of until she told me it was actually a sweat band! How cool is that...a good looking head/sweat band! I loved the idea so she forwarded me the link. My new Sweaty Band is in the mail and I can't wait to get it!

If you want a stylish, functional way to keep the sweat from dripping in your eyes, click the Sweaty Band link in the right column.

Thanks Pauline for telling me about the Sweaty Band!

In good health,
Marie

3 Tips to Avert Fat Loss Disaster

Please don't make fat loss harder than it may already be. You are doing a great job of keeping healthy foods in the house, exercising regularly and getting enough sleep, but somehow those extra little snacks keep ending up in your mouth! Here are three tips to keep those extra calories out of your mouth and off you tummy and hips.



1. Set yourself up to win. For example, if you drive by your favorite coffee house everyday (even though it actually takes you a mile out of your way) where you buy a coffee heavy in calories or end up with a muffin the size of Rhode Island, then STOP doing that! Don't drive past the the temptation house; keep on driving and avoid the extra calories. How many calories are in a coffee drink that has so many words in it that you must abbreviate it? I looked up how many calories in a Grande Caffe Misto w/ 3 pumps mocha, 3 pumps flavor (say, hazelnut), whipped cream w/carmel topping. Guess how many calories? 295. Add an Apple Bran muffin to pack on another 350 calories. Yummy. You'll be jacked up for an hour and crash hard in two. You will be starving with low energy and your body won't know how to process all that junk, let alone have energy to metabolize fat.

Another example that you've probably heard a million times is don't food shop when you are hungry. Go right after a meal so you are not tempted to buy more than what is on your grocery list. Bonus: you'll save money!

Look for other places in your life that will help you win the war against fat.

2. Get a hobby. Find something to do in your spare time that is fulfilling and rewarding. People eat out of boredom. Don't be bored. Find something to wrap your mind around instead of wondering into the kitchen for your next snack.

3. Avoid mindless eating. How many extra calories are you consuming while standing in the kitchen? It doesn't take long to add a few hundred calories with a couple handful of nuts. Even the good calories can be preventing you from reaching your goal, so be mindful of what you are eating. So plan your meals and sit down to eat.

These are things you can put into practice today. Take control of your eating with these tips and it won't feel so hard to lose the fat.

Good luck and be healthy.

Do You Overeat or Binge Eat?

Do You Overeat or Binge Eat?

Do you ever feel like your eating is out of control?

You say you're only going to eat a little bit and you don't stop?·

You eat past the point of being full?

You crave sugar all the time?


Even though I honestly believe that all of us are responsible for our own health, if you answered yes to any of these questions, it's not your fault! There is a physical component here that we are all missing. We are born with a very small amount of willpower, so using willpower alone is NOT going to work. You can actually become physically addicted to food (especially sugar and bread) and it's just like being addicted to cocaine or heroin. Unfortunately, it's just as difficult a habit to kick as cocaine or heroin too. But you can do it! And there's no time to start like right now. I don't care if you were all up on the sugar train yesterday, or even just this morning - it's time to get off that ride. To do it, you have to decide right now to do it, regardless of what you were doing before you started reading this. Put the doughnut and soda down and make the choice to stop. But that's only the first step. Once you've made the choice, you've got to put the building blocks in place to make it happen. I'm not going to lie to you, you will continue to crave sugar. But there are a few tricks you can use to get past the cravings.

My first tip is when you want a little sugar, to go ahead and have a little treat. That's right - give yourself a treat. But, you've GOT to eat something healthy first. And, you only get the treat if after you ate the healthy snack you still *crave* the sugar. AND I suggest making that treat something that is sweetened with something like agave nectar or stevia instead of sugar, like the recipe found here www.WellnessWithRose.com/SuperFoodCandy. But I bet after you eat the healthy food you won't be craving it anymore. The deal is that your body craves something because it needs something, but it isn't sure exactly what food will get it that thing it is in need of, so when your body says eat something, your mind picks the thing that tastes the best to you whether it's what you need or not. And chances are, if you eat something healthy, you will probably supply the thing your body really needs, and thus the sugar craving will disappear. To give you an example, usually when people crave chocolate they are really just deficient in magnesium.

Tip two is to avoid wheat. Many people have a "food sensitivity" to wheat (about 70% of the population), and it is beyond addictive if you are. White bread is basically sugar, so it's just as bad for you as sugar is. And finally, stock your fridge and pantry with *healthy* snacks instead of sugary, salty ones. If you don't have it in the house, chances are you won't trek out to get it. It's amazing what just taking it out of the equation will do for your health.

Holistic Nutrition Coach, Rose Cole, publishes the Wellness with Rose eZine. If you're ready to lose the last 10-20 stubborn pounds without dieting, and increase your energy all naturally, get your free subscription at www.wellnesswithrose.com

Shin Splints Stink!

Since the start of the new year is also the time many people dust off their running shoes and start hitting the pavement (or belt if your a mole runner***) in start of training for their spring races, I thought I'd write a little something about shin splints. Also, I know someone who thinks she might have shin splints! Ouch.

Shin splints is a term used to describe pain in the front of the lower leg. But the term shin splints is just that. A phrase to describe a symptom. It is not a diagnosis.

What exactly are shin splints then?

Tibial Stress Injury particularly Medial Tibial Stress Syndrome (MTSS). MTSS is the most common, but not the only, diagnosis for anterior shin pain. According to John T.Hester, DPM,MSPT, researchers believed it was microtrauma to the lining of the bone, but there is a growing body of evidence that suggests it is a bone stress reaction caused by chronic repetitive loads that induce tibial bending forces (1)

What you feel. Pain is felt in the lower half to 2/3 of the shin along the middle to inside of the tibia. It may be a dull ache felt upon starting activity which goes away, only to return hours later after the activity has subsided. The pain may progress to where it felt during the entire activity and performance is diminished. Further progression causes pain even with inactivity. There may also be pain or tenderness to the touch and swelling in the surrounding area.

What you can do. Stop running and cross train (2). Swim or pool run, bike, elliptical, lift weights (don't jump around, though). Keep it low impact or modify the activity. Depending on the severity, for instance, you may be able to box or kick box with proper modifications. You may be able to go down hill skiing. Ask your doctor or use pain as your guide...that is "if it hurts, don't do it".

What else you can do. Ice the area after activity. Usually 10-20 minutes is the recommended time to ice. If you use an ice cup, it takes about 5 minutes. To make an ice cup fill a paper cup with water and freeze. When you need to ice the leg, take out the cup, peel the top portion of the cup off, using the remaining cup to hold on to the ice chunk, rub the affected area in a circular motion for about 5 minutes.

You can do more. Take an anti-inflammatory. I'm not a doctor and do I really need to say check with your doctor before taking any medications because I'm not a doctor?

What else you ask? Here's a few more things to do. Replace your running shoes if it's been more than 250-300 miles (2). Run on soft surfaces- think high school track. Remember this, too. Grass is softer then (but it's also uneven, so be careful) pavement, pavement is softer then concrete. Run on even surfaces. Watch for the crown in the road and bumpy surfaces.

Yep, there's more. Get the right running shoe and maybe some custom orthotics. Over pronators are more likely to suffer from MTSS then people with moderate to high arches. When the foot lands, it flattens out too much, causing stress and strain on the muscles, tendons, ligaments and bone.

Something else. Strengthen the area. Also, work on endurance, balance and flexibility of the lower leg.

Check this out, too. According to Hester's article(1) "... do not overlook hormonal and nutritional factors. The female athlete triad (amenorrhea, disordered eating and osteoporosis) has been linked to decreased bone marrow density and increased risk for bone stress injuries." Even if you do not have disordered eating habits you still may be lacking in protein and calcium. Seek the advice of a nutritionist.

By the way if it's not MTSS is could be one of the following, but you should ask your doctor to be sure, since I am not a doctor and can't diagnose you.

• Tibialis anterior tendinitis. Inflammation of the tendon of the muscle that attaches to the foot, crosses the ankle, runs ups the front of the shin and attaches at the top of the lower leg (tibia).
• Compartment syndrome. The lower leg has 3 compartments. Each compartment is like a tube of connective tissue. Within that tube is a group of muscles,nerves, arteries and veins. In compartment syndrome one of the tendons or muscles becomes inflamed and causes swelling. Because of the compartment, there is no place for the swelling to go and pressure is placed on the nerves and blood vessels. This causes pain and perhaps symptoms like pins and needles.
• Stress fracture. A hairline fracture in the tibia.

Refrences:

1.Hester, John T. Conquering Medial Tibial Stress Syndrome. PodiatryToday.com/article/5031

2.Whorton, Jim and Phil. Get Over It:Shin Pain. Runnersworld.com/article/0,7120,s6-241-286-289-12604-0,00.

***a mole runner is a name I just came up with to describe someone who only runs on the treadmill and never sees the light of day until race day. What an awful way to spend your entire training regimen!

The Big, the Bold and ...the Beautiful?

This is Juliette, a female body builder. I don't know her, but she looks like she must be a winner in the body building arena. Do you think Juliette just did a few lunges, bench presses and ab crunches to get this physique? The answer is a big fat "no." Don't get me wrong, Juliette worked really, really hard to get this body, but she also added some special sauce to the recipe.

Although I am fascinated by the world of body building I have to chuckle when women say to me "I don't want to get to big. I just want to tone up." It's always women, too. Men never say that...go figure.

This does lead to an interesting point. What makes someone (women) think they are going to get "big" anyway? My theory is that they must be reading Muscle and Fitness, Flex or Testosterone:Muscle with Attitude. Right? Because aren't one of those magazines sitting next to your toilet?

Anyway, tone vs. muscle. Is there a difference between toned and muscular? No. When people (women) say "toned" they typically mean low-moderate body fat, feminine figure, some visible muscle definition and no "bat wings" hanging from the back of their upper arms. They (women) don't want to be "big" like Juliette. And thank God, because it just isn't pretty to look at, even on a man.


So, ladies, go ahead and lift some heavy weights to get a feminine physique. You will lose body fat, get stronger, become healthier and look and feel better.

Here are a few reasons you won't big!

. You're not taking anabolic steroids


2. You don't have enough testosterone (in fact, women have 20-30x less testosterone then men)


3. Muscle fibers are smaller in women


4. Muscle fibers can only get so big.


Just to be sure you understand that lifting weights is a good thing, here are some interesting facts as to why you should lift weights and lift heavy on a regular/semi-regular basis.


1. Women have lower amounts of muscle tissue and if not weight trained, by age 70 could lose functional ability (i.e. can't get off the toilet)


2. Use it or Lose it! Motor neurons actually die off if you don't weight train, leaving you unable to use the muscle.


3. Women store fat under the skin (subcutaneously) compared to men who store fat deeper in the body. When you exercise, especially weight training, fat loss comes off first subcutaneously. This will make your muscles more defined.

Here is a great example of an exercise that will build strength and muscle development and make your legs look beautiful!

The Rear Foot Elevated Split Squat.

I know, I know this video is of a collegiate male athlete. However, he is being coached by Mike Boyle, a well-respected strength and conditioning coach to professional athletes, collegiate athletes and others. Watch all the way through to get training ques.

Post your questions or comments!

In Good Health,

Marie

What The Experts WON'T Eat

Happy New Year, everyone and Happy First Birthday, Audrey.

Here is an article from Prevention. It's what I always talk about...wholesome, non-processed, organic eating. I hope you find it helpful and inspires you to make better choices at the supermarket!


I was surprised about the potatoes. I do buy organic carrots and other root vegetables, though.


Post your comments and what you were surprised to learn or what you will change the next time you go food shopping!

7 Foods That Should Never Cross Your Lips



Provided by Prevention

Clean eating means choosing fruits, vegetables and meats that are raised, grown and sold with minimal processing. Often they're organic, and rarely (if ever) should they contain additives. But in some cases, the methods of today's food producers are neither clean nor sustainable. The result is damage to our health, the environment, or both. So we decided to take a fresh look at food through the eyes of the people who spend their lives uncovering what's safe -- or not -- to eat. We asked them a simple question: "What foods do you avoid?" Their answers don't necessarily make up a "banned foods" list. But reaching for the suggested alternatives might bring you better health -- and peace of mind.

The Endocrinologist Won't Eat Canned Tomatoes

Fredrick Vom Saal, Ph.D., is an endocrinologist at the University of Missouri who studies bisphenol-A.

The problem: The resin linings of tin cans contain bisphenol-A, a synthetic estrogen that has been linked to ailments ranging from reproductive problems to heart disease, diabetes and obesity. Unfortunately, acidity (a prominent characteristic of tomatoes) causes BPA to leach into your food. Studies show that the BPA in most people's body exceeds the amount that suppresses sperm production or causes chromosomal damage to the eggs of animals. "You can get 50 mcg of BPA per liter out of a tomato can, and that's a level that is going to impact people, particularly the young," says Vom Saal. "I won't go near canned tomatoes."

The solution: Choose tomatoes in glass bottles (which do not need resin linings), such as the brands Bionaturae and Coluccio. You can also get several types in Tetra Pak boxes, like Trader Joe's and Pomi.

Budget tip: If your recipe allows, substitute bottled pasta sauce for canned tomatoes. Look for pasta sauces with low sodium and few added ingredients, or you may have to adjust the recipe.

The Farmer Won't Eat Corn-Fed Beef

Joel Salatin is co-owner of Polyface Farms and author of half a dozen books on sustainable farming.

The problem: Cattle evolved to eat grass, not grains. But farmers today feed their animals corn and soybeans, which fatten up the animals faster for slaughter. But more money for cattle farmers (and lower prices at the grocery store) means a lot less nutrition for us. A recent comprehensive study conducted by the USDA and researchers from Clemson University found that compared with corn-fed beef, grass-fed beef is higher in beta-carotene, vitamin E, omega-3s, conjugated linoleic acid (CLA), calcium, magnesium and potassium; lower in inflammatory omega-6s; and lower in saturated fats that have been linked to heart disease. "We need to respect the fact that cows are herbivores, and that does not mean feeding them corn and chicken manure," says Salatin.

The solution: Buy grass-fed beef, which can be found at specialty grocers, farmers' markets and nationally at Whole Foods. It's usually labeled because it demands a premium, but if you don't see it, ask your butcher.

Budget tip: Cuts on the bone are cheaper because processors charge extra for deboning. You can also buy direct from a local farmer, which can be as cheap as $5 per pound. To find a farmer near you, search eatwild.com.

The Toxicologist Won't Eat Microwave Popcorn

Olga Naidenko, Ph.D., is a senior scientist for the Environmental Working Group.

The problem: Chemicals, including perfluorooctanoic acid (PFOA), in the lining of the bag, are part of a class of compounds that may be linked to infertility in humans, according to a recent study from UCLA. In animal testing, the chemicals cause liver, testicular and pancreatic cancer. Studies show that microwaving causes the chemicals to vaporize -- and migrate into your popcorn. "They stay in your body for years and accumulate there," says Naidenko, which is why researchers worry that levels in humans could approach the amounts causing cancers in laboratory animals. DuPont and other manufacturers have promised to phase out PFOA by 2015 under a voluntary EPA plan, but millions of bags of popcorn will be sold between now and then.

The solution: Pop natural kernels the old-fashioned way: in a skillet. For flavorings, you can add real butter or dried seasonings, such as dillweed, vegetable flakes or soup mix.

Budget tip: Popping your own popcorn is dirt cheap.

The Farm Director Won't Eat Nonorganic Potatoes

Jeffrey Moyer is the chair of the National Organic Standards Board.

The problem: Root vegetables absorb herbicides, pesticides, and fungicides that wind up in soil. In the case of potatoes -- the nation's most popular vegetable -- they're treated with fungicides during the growing season, then sprayed with herbicides to kill off the fibrous vines before harvesting. After they're dug up, the potatoes are treated yet again to prevent them from sprouting. "Try this experiment: Buy a conventional potato in a store, and try to get it to sprout. It won't," says Moyer, who is also farm director of the Rodale Institute (also owned by Rodale Inc., the publisher of Prevention). "I've talked with potato growers who say point-blank they would never eat the potatoes they sell. They have separate plots where they grow potatoes for themselves without all the chemicals."

The solution: Buy organic potatoes. Washing isn't good enough if you're trying to remove chemicals that have been absorbed into the flesh.

Budget tip: Organic potatoes are only $1 to $2 a pound, slightly more expensive than conventional spuds.

The Fisheries Expert Won't Eat Farmed Salmon

David Carpenter, M.D., director of the Institute for Health and the Environment at the University at Albany, published a major study in the journal Science on contamination in fish.

The problem: Nature didn't intend for salmon to be crammed into pens and fed soy, poultry litter and hydrolyzed chicken feathers. As a result, farmed salmon is lower in vitamin D and higher in contaminants, including carcinogens, PCBs, brominated flame retardants and pesticides such as dioxin and DDT. According to Carpenter, the most contaminated fish come from Northern Europe, which can be found on American menus. "You could eat one of these salmon dinners every 5 months without increasing your risk of cancer," says Carpenter, whose 2004 fish contamination study got broad media attention. "It's that bad." Preliminary science has also linked DDT to diabetes and obesity, but some nutritionists believe the benefits of omega-3s outweigh the risks. There is also concern about the high level of antibiotics and pesticides used to treat these fish. When you eat farmed salmon, you get dosed with the same drugs and chemicals.

The solution: Switch to wild-caught Alaska salmon. If the package says fresh Atlantic, it's farmed. There are no commercial fisheries left for wild Atlantic salmon.

Budget tip: Canned salmon, almost exclusively from wild catch, can be found for as little as $3 a can.

The Cancer Researcher Won't Drink Milk Produced with Artificial Hormones

Rick North is project director of the Campaign for Safe Food at the Oregon Physicians for Social Responsibility and former CEO of the Oregon division of the American Cancer Society.

The problem: Milk producers treat their dairy cattle with recombinant bovine growth hormone (rBGH or rBST, as it is also known) to boost milk production. But rBGH also increases udder infections and even pus in the milk. It also leads to higher levels of a hormone called insulin-like growth factor in milk. In people, high levels of IGF-1 may contribute to breast, prostate and colon cancers. "When the government approved rBGH, it was thought that IGF-1 from milk would be broken down in the human digestive tract," says North. As it turns out, the casein in milk protects most of it, according to several independent studies. "There's not 100 percent proof that this is increasing cancer in humans," admits North. "However, it's banned in most industrialized countries."

The solution: Check labels for rBGH-free, rBST-free, produced without artificial hormones, or organic milk. These phrases indicate rBGH-free products.

Budget tip: Try Wal-Mart's Great Value label, which does not use rBGH.

The Organic-Foods Expert Won't Eat Conventional Apples

Mark Kastel, a former executive for agribusiness, is codirector of the Cornucopia Institute, a farm-policy research group that supports organic foods.

The problem: If fall fruits held a "most doused in pesticides contest," apples would win. Why? They are individually grafted (descended from a single tree) so that each variety maintains its distinctive flavor. As such, apples don't develop resistance to pests and are sprayed frequently. The industry maintains that these residues are not harmful. But Kastel counters that it's just common sense to minimize exposure by avoiding the most doused produce, like apples. "Farm workers have higher rates of many cancers," he says. And increasing numbers of studies are starting to link a higher body burden of pesticides (from all sources) with Parkinson's disease.

The solution: Buy organic apples.

Budget tip: If you can't afford organic, be sure to wash and peel them. But Kastel personally refuses to compromise. "I would rather see the trade-off being that I don't buy that expensive electronic gadget," he says. "Just a few of these decisions will accommodate an organic diet for a family."



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