Fusion Foodie Friday -Quinoa Nourish Bowl
Here’s a Nourish Bowl that’s a great recipe to model! Once you’re ready, get creative and add your own favorite greens, protein, healthy fat, veggies and healthy carbs to a bowl and dive in. Enjoy!
Courtesy of RealHealthyRecipes.com
Here’s what you need…
Nutritional Analysis: One serving equals: 323 calories, 15g fat, 33g carbohydrate, 286mg sodium, 8g sugar, 10g fiber, and 15g protein.
Try This Trending Fitness Meal!
What you eat will make or break your fitness results so if you aren’t happy with your current body then I’ll bet that your diet could use some improvement.
I realize that finding the time to cook and eat healthy meals is a challenge for many of my clients and so I’d like to introduce you to the Nourish Bowl.
What is a Nourish Bowl? It’s a simple meal that consists of greens, protein, healthy fat, veggies, healthy carbs and various flavor adds.
A Nourish Bowl could be enjoyed for any meal of the day, is quick to assemble, and is the perfect alternative to high calorie take-out meals.
Build Your Own Nourish Bowl
Below are the ingredient categories that make up a successful Nourish Bowl. Select one item from each category to customize your very own meal.
Start with Greens: A healthy serving of daily greens is essential for good health, and so our Nourish Bowl always begins here. Your greens may be cooked or raw, whichever you are in the mood for. Choose from:
Add Protein: Protein is important for supporting your fitness progress, in addition to providing you with usable energy to power your day. Be sure to vary the protein that you choose from time to time. Choose from:
Add Healthy Fat: It’s vital that your diet be rich in healthy fats so don’t skip this category! Healthy fats help to keep you satiated, a benefit that will pay off in fewer calories consumed over the long haul. No more energy crashes in the afternoon! Choose from:
Add Veggies: Colorful, vibrant, organic, seasonal vegetables become the star of this meal. Take time to chop or dice your fresh veggies into a pleasing size before adding to your bowl. Choose from:
Add Healthy Carbohydrates: Wholesome carbohydrates are important for maintaining that pep of energy in your step, so be sure to include a serving of one of the following in your bowl. Choose from:
Finish with Flavor Add-Ons: Here’s where you could really let your creativity shine by adding your favorite fresh herbs or dressings to increase the flavor and enjoy-ability of the bowl. Choose from:
Check out the blog on Friday for one of my favorite Nourish Bowl recipes for you to try and to get your creative juices flowing as you begin to design and enjoy Nourish Bowls of your own creation.
Don’t forget to get your fitness on by exercising 3-5 times each week. Remember that for your workout to be effective it must be challenging, progressive and consistent.
*Credit to FitPro Newsletter
How often do you hear someone say, “I had a great night’s sleep last night!” or “I feel refreshed and energetic!”? Probably not very often. Feeling sluggish seems to be the new normal. In fact, according to the National Sleep Foundation, it is the new normal: most Americans are sleep-deprived. But not getting enough sleep may be causing more trouble for you than just that pesky drowsy feeling: it could be seriously harming your health.
Why aren’t we sleeping?
Centuries ago, it was common for people to sleep 8 to 9 hours each day. But now, only about 25% of Americans get 8 or more hours of sleep. The reasons we are not sleeping are many. We live in a 24/7 society—practically anything we want to do is available around the clock, from fitness centers to pharmacies to department stores.
We are working long hours, transporting our kids to activities, trying to make time for friends and fitness and entertainment. When the heat is on, the first thing to go is usually sleep. And it’s usually not even a conscious decision to skimp on sleep-we just get in bed a little later most nights, because we are so pressed and pushed.
But even when we get into bed, we aren’t guaranteed sleep. The National Sleep Foundation reports that 60% of Americans have sleep problems. That means more than half of us struggle to sleep. And it is taking its toll.
Dangers of sleep deprivation
"The foundations of good health are good diet, good exercise and good sleep, but two out of three doesn't get you there,"1
-- Dr. Anne Calhoun, neurology professor,
University of North Carolina.
Eating healthily and getting plenty of exercise are not enough to make up for the danger that sleep deprivation poses to your health. Adults need around 8 hours of sleep each night, although some studies indicate that as little as 7 and one-half hours can be sufficient. Getting less than that can have serious consequences:
Make time for sleep
The truth is, if you don’t make time now for adequate sleep, you will likely be forced in the future to make time for illness. It may take significant effort to arrange your schedule and priorities to carve out time for more sleep, but the payoff will be increased health, energy and productivity!
Ready for a nap?
Breakfast is arguably the most important meal of the day. Not only does this first meal break the fast that your body has been in overnight, it is your first opportunity to influence how the rest of your eating for the day will go. If you choose to eat a sugar-fueled breakfast then chances are high that you’ll continue to make poor food choices for the rest of the day.
These Ham and Chive Egg Muffins are the perfect blend of protein, fiber and flavor to start your day off right. Make a big batch on the weekend to provide days of on-the-go breakfasts for your busy workweek. Enjoy!
Courtesy of RealHealthyRecipes.com
Here’s what you need...
Today, we’re taking a hard look at winter weight gain. It’s a common problem—people tend to pack on a few pounds during the winter months.
But we want to fight back, and we hope you will join us. Let’s get after this now, while winter is still in full force. We’ll have less to deal with when the warm breezes start blowing!
The good, the bad…and the solutionAlthough winter weight gain varies from person to person, research shows the average gain to be five to seven pounds! Some people gain this extra weight because they have Seasonal Affective Disorder—a type of winter depression. But most of us can’t blame winter depression for our tendency to pick up extra weight during the winter months.
So, why does winter weight gain happen? According to Lawrence J. Cheskin, MD, founder and director of the Johns Hopkins Weight Management Center, it happens because we eat more and move less during the winter months.
This is bad news and good news. It is bad news because it would be kind of nice if we could blame our cold-weather corpulence on something exotic like the jet stream cycle and waddle off for another espresso.
But it is good news because we can do something about it. We don’t have to greet spring with softer middles and tighter clothes. So let’s celebrate leap year by tackling winter weight gain with our weapon of choice here at Fusion Workouts: discipline.
Hour of decisionAccording to Merriam-Webster, discipline is a “rule or system of rules governing conduct or activity2.” This is perfect. In order to fight winter weight gain, we have to discipline ourselves to follow some rules.
Here we go…
1. Banned language: For the next several weeks, do not allow yourself to say, “Just this once.” If you pay close attention, a ‘just this once’ situation comes up practically every day. You go to a retirement party. You take spouse out for a birthday dinner. Someone brings a meal by your house because you’ve been sick. Your co-worker brings in the leftover pizza from last night’s party. Your child has leftover Valentine’s Day candy. You have to say no every single time. Otherwise, you will never get ahead.
Just grit your teeth, resist what others are having and make good food choices. I’m not saying it is easy. I am saying it is necessary.
2. Plan your occasional splurge, and do not deviate from the plan. Unending deprivation is never a good idea, but you have to be intentional about the time, place and food that you let yourself splurge on.
Love the hot wings at your favorite restaurant? Then let’s make a deal. Eat clean for ten days. No cheating. And then at the end of those ten days, go have the wings. Guilt free. Just enjoy them. Then set the next goal. But you are not allowed to deviate from your plan in the meantime.
If you do, you lose the wings.
Don’t waste your fun calories on something that doesn’t compare to those wings!
3. Keep moving. Exercise is not an optional activity. Now more than ever you have to get your body in motion. Exercise is very effective at preventing weight gain—and that is what we’re after right now. Don’t even worry so much about losing pounds; just work to keep the winter scale-creep from happening to you. Try to get some cardio in at least six days a week.
Remember: spring is coming. Let’s be ready for it, and leave winter weight gain behind.
- Coach Jen
Use this recipe for a light dinner or quick lunch. It's easy to make, tastes delicious and is low in fat. What's more it's full of natural protein. And guess what? Lentils are packed with cholesterol-lowering fiber.
Yield: 8 servings
Here's what you need...
Nutritional Analysis: One serving equals: 240 calories, 2g fat, 35g carbohydrate, 18g fiber, and 16g protein.
Fueling your Body for Optimal Performance
From weekend warriors to Ironman finishers, performance is directly tied to diet. If you want to train at the peak of your ability and recover quickly, you must be intentional about what you eat, taking care to feed your body what it needs. Trying to work out with a body that is starving for essential nutrients will end only in frustration; and frustration eats your momentum and resolve with a voracious appetite.
Make the most of every minute you work out by fueling your body sensibly. Let’s look at the basics.
Nutrition 101: the foundation
The big three nutrients that you need to be concerned with are carbohydrates, protein and fat. An eating strategy that balances these three macro-nutrients will skyrocket your fitness results.
Finding the balance
If you are like many people, you are often confused about how to balance out the different kinds of foods you eat. It seems as though there is a new diet promotion every day, promising all sorts of miracles.
The key, however, to fueling your body for peak performance is balance and moderation. In The New Rules of Lifting for Women, Cassandra Forsythe insists that eating a ratio of 40/30/30 (carbohydrate/protein/fat) will bring the best results. Start here and then adjust the ratios to see what best suits your body.
Remember: you must give your body what it needs to perform. If you don’t, you will end up tired, weak, and prone to frustration because you won’t have the energy or strength to work out. The better you fuel your body, the better it will serve you in your pursuit of fitness and health.