Natural Muscle Magazine Article

I am so excited that my hero, Tosca Reno, was featured in the November issue of

Natural Muscle Magazine!

There is a two page spread on her, you can check it out here....ENJOY! (Pages 56-57)

*There is also a great pumpkin recipe on the next page over from her article...yummmmm!

Two Thanksgivings!

How cool is this....I get 2 Thanksgivings each year. Since I am Canadian, I still celebrate my Thanksgiving. Then in November, as I am a resident of the USA, I celebrate again! Lucky me!

....or unlucky me? Twice I have to figure out how to do this without gaining unwanted pounds or offending excited relatives by not trying their festive culinary holiday delights.

Of course, my exercise hero, Tosca Reno, has once again done some awesome leg work for us! I am posting her amazing Clean Eating recipe for one of the holiday favorites, Sweet Potatoes. I will be making this at my house, try it at yours! Enjoy!

Lemon and Cinnamon Sweet Potatoes
Ingredients:
3 good-sized sweet potatoes, scrubbed and trimmed of fibers
1 1/2 cups / 360 ml apple juice
1/3 cup / 80 ml agave nectar
1 tsp / 5 ml ground nutmeg
1 tsp / 5 ml ground cinnamon
1 tsp / 5 ml freshly grated lemon zest
1/2 tsp / 2.5 ml sea salt
3 Tbsp / 45 ml best-quality olive oil
Juice of one half lemon

Preparation:

1. Preheat oven to 375°F / 190°C.

2. Prepare a large baking dish by spraying with Eat-Clean Cooking Spray or a touch of olive oil. 3. Place sweet potatoes in a saucepan and cover with water. Bring to a boil. Reduce heat and let simmer until just tender. Don’t overcook the sweet potatoes – you want them a bit firm. They will finish cooking in the oven.

4. Drain sweet potatoes and set aside to cool. Peel if desired. Cut into rounds 1/4-inch thick and lay them in the baking dish. Don’t overlap the pieces of potato.

5. In a heavy saucepan place apple juice, agave nectar, nutmeg, cinnamon, lemon zest and salt. Simmer over low heat for several minutes. Add olive oil and lemon juice. Stir well. The liquid should now be syrup. If not thick enough, simmer a little longer. Pour the warm syrup over the sweet potatoes.

6. Place the baking dish in the oven and bake the sweet potatoes for 20 minutes or until hot and fragrant.

7. Serve hot.

Nutritional Value for a 5-Slice Serving of Sweet Potatoes: Calories: 148 Calories from Fat: 60 Total Fat: 7 g Saturated Fat: 0 g Total Carbs: 33 g Fibers: 2 g Protein: 1 g Sodium: 233 mg Cholesterol: 0 mg

Summer is gone....

Fall is once more upon us! I love fall....I love the smells and the colors. I love wrapping up in blankets and sweaters, sipping hot drinks...running through piles and piles of leaves. I love that first morning you wake up and feel that chill in the air. Fall baking is the best! Apples and soups, and stews....hearty beans and chili's...YUM!

The year before I turned 40 I started running in my garage. I would turn on my space heater and jump on my treadmill, wearing two or three jackets and gloves and a big hat. Hilarious! That daily adventure got me started on my current exercise path. Now I have a lovely gym in my basement, cool in the summer, warm in the winter. I get a little nostalgic for my crazy garage run days...hmmmm....

I am going to post a few of my favorite fall recipes for you to try.

They are either ones I have found and loved,

or ones that I have created, and modified to make them healthier.

Go grab that favorite quilt and enjoy the recipes!

Mommy and Baby Exercise Class
Instructor: Ruthann Sanders - ISSA Cert. Personal Fitness Trainer
When: 8am Summer Saturday’s - July 11, 18, 25, Aug 1st, 8, 15, 22, 29
Where: Daybreak - North Shore
Price: $10 Per class or $75 for all 8!
Working out doesn't mean you have to part with your baby!

4 reasons why you should set aside an "exercise for mom and baby" time everyday:

1. Daily physical activity reduces stress.

2. It can help you sleep better
3. Fitness helps keep you healthy and has been linked to reducing the risk of some diseases and to warding off depression (goodbye to post partum depression or just those days when your baby's turned into a monster!)
4. Exercising like strength training can help prevent osteoporosis
Exercise also improves self-esteem, increases stamina and ultimately helps you be able to do continuous work for longer (remember, motherhood doesn't end at 6pm!)

Now have I told you why it can be good for your baby too?
~Exercising with your baby will help him learn good movement and coordination skills
~Both you and your baby will have fun
~Exercising with your baby can certainly be one of the most fun (and beneficial) activities you and your baby can do together.

OK, so say hello to your new little training buddy and start exercising!
Note: Most doctors and midwives suggest waiting until your six-week postnatal check before beginning to exercise so it is recommended to consult them before doing any activity.

Zonya...one of my fav public tv shows

So, I absolutely love this television show, Zonya's Health Bites...seen it?

It is one of those definate 'must watches' on a Saturday morning.

Check out Zonya's website, watch one of her episodes, and try some of her recipes. She got me onto adding more beans into my diet...she is very cool. Her mantra is simple...go check it out!

I know you will be impressed.

Last weekend I learned that by replacing red meat with beans just 4 times a week, you can lower your cholesterol 100 points in 2 months...too easy to not try!

Here is a simple way to do that!

Make a great salad, lots of green leafy veg's and crisp red tomatoes, diced red and green peppers.

Then warm up a can of S&W Southwestern beans.

Open and drain 1 can of all white meat chicken and shred it.

Assemble:

On a plate, measure a 1/2 a cup of the beans, top with 1/4 cup of shredded chicken.

Add your chopped veggies, and lettuce.

Top with a few diced tomatoes, a dash of sea salt and a squirt of lime juice!

Fantastic!!!!

(I know...that is what I am eating for dinner tonight! )

Enjoy.

So I guess I am on a Lentil kick!

Here is another great lentil recipe from www.wholeliving.com for you to try....

http://www.wholeliving.com/portal/site/bs/menuitem.a7a1cc22460a705c713a64103373a0a0/?vgnextoid=f7e4b3bb7f384110VgnVCM1000003d370a0aRCRD&vgnextchannel=9d479a14608df110VgnVCM1000003d370a0aRCRD&vgnextfmt=print&currentslide=1&rsc=communitytools_eat-well&lnc=12980c8668ec9110VgnVCM1000003d370a0aRCRD&page=1

Super Yummy New Recipe!

Sweet Potato & Lentil Stew - this is a great recipe from http://www.wholeliving.com my new fav website!

http://www.wholeliving.com/portal/site/bs/menuitem.a7a1cc22460a705c713a64103373a0a0/?vgnextoid=77a05fedbf3bf110VgnVCM1000003d370a0aRCRD&vgnextchannel=2b6f5fedbf3bf110VgnVCM1000003d370a0aRCRD&vgnextfmt=print&currentslide=1&rsc=communitytools_eat-well&lnc=12980c8668ec9110VgnVCM1000003d370a0aRCRD&page=1

great deal and info....did you know?????

Did you know that when you buy the EAS Myoplex Shakes in a 4 pack...on the inside of the carton is a coupon for $1.50 off your next purchase? SAWEEEEET! The cheapest store that I have seen them sold at is Walmart. Also if you go to the website www.EAS.com you can register and get a free coupon to try out the shakes or bars. The coupon is good for $3.89 off. Here is the link for the free coupon.... https://eas.com/Registration

Also if you go to www.GNC.com Sunday the 15th through Wednesday the 16th and enter the code SAVEBIGP it is good for 20% Off the entire site!

Note! Remember to eat protein as soon as you can, post workout. Eating protein after an intense workout aids in muscle repair, helps restore glycogen stores in the muscles, & reduces muscle soreness. The sooner you consume this post workout, the better. A liquid meal is digested quicker than a solid meal....so have some good quality whey protein powder on hand to mix up when you get home from the gym. However, if you need something fast and easy, protein shakes are a great option.

Exercise for you to try!

I am all about 'more bang for the buck' when I exercise. I want to get as many muscles involved in the movement as I can! So, I have a fantastic exercise for you to try....not sure what to call it, so I will name it, 'Bosu Bicep Curls'

Once you have found your max weight to curl, sit on a Bosu Ball, feet up off the ground....

get your balance.....then you are going to curl the biceps, 12 reps, 3 sets...while keeping your feet off the ground. That! is the tricky part! Don't lose your balance!

You engage your whole core the entire time you work...FANTASTIC! TRY IT!

BAKED APPLES WITH WALNUT-OAT STUFFING - The Eat-Clean Diet

BAKED APPLES WITH WALNUT-OAT STUFFING - The Eat-Clean Diet

Shared via AddThis

Body Fat Calculator - The Eat-Clean Diet

Body Fat Calculator - The Eat-Clean Diet
http://www.eatcleandiet.com/tools_and_support/body-fat_percentage_calculator.aspx

Shared via AddThis

Body Fat Calculator - The Eat-Clean Diet

Body Fat Calculator - The Eat-Clean Diet

Shared via AddThis

JUNE TRAINING SPECIAL!

Sign up for 15 PT Sessions during the month of June, and receive

'The Eat-Clean Diet' by Tosca Reno.....FREE!

Eating clean has changed my body in ways I never thought possible. I want it to work for you too! Remeber that 75% of your results come from your diet...make food work for you, not against you.

Call or blog me today and get hooked up with this amazing offer.

Best Health, Ruthann

5 things you need to know

Here are 5 things you need to know about exercising!

ONE - there is no one correct way to perform and exercise
There are many WRONG ways ie, ways that offer no benefit, or that will
lead to injury. There are different variations of exercises, and execution and form.Despite being
different from one another, they are all beneficial...some more than others, but nonetheless, not harmful
or dangerous.

TWO - you don't need a huge variety of exercises to maintain a fat-free, well toned, Abs.
Exercise the entire body at least once a week...this doesn't need to be done all at once. It is not just the
ab exercises that will give you the great mid-section, but the regular training of the whole body,
(which includes the abdominals,) that will trim that waistline.

THREE - Workouts do not cancel out a binge at your fav fast food place...fries and a greasy burger!
What you eat is responsible for your results. 75% of your results for that matter!

YOU ARE ~most definately~WHAT YOU EAT!

AND!

You EXTERNALLY REFLECT EXACTLY WHAT YOU EAT!

....ie...check the bodies in the line at Krispy Kreme's next time you go.....

When you change your eating and habits to eating clean, you will shed superfluous fat in no time.

Proper nutrition will give you lean muscle and those abs will pop out just the way you want them to!

FOUR - Cardio will help you lose more fat, if you are carrying more than you want. However, do

not replace the resistance training with just cardio. 3-4 sessions a week for 30-40 min is great!

Treadmill, or Elliptical, jogging, or spin classes...it's all good!

FIVE - Perserverance! If you are consistent with your workouts and your clean eating

you will succeed!

When you don't want to go to the gym, go anyways!

When you don't want to eat clean, eat clean anyways!

Best Health to you!

Ruthann

Fantastic Offer!

For the month of May, I am offering a fantastic deal!

Sign up with me for 5 or more sessions of Personal Training in May, or a

Personalized Program and get a free 1 Year subscription to

Oxygen Magazine + 1 Free Session!

Contact Ruthann Sanders @ dsanders@xmission.com

Don't let this opportunity to jump start your summer, pass you by! Call today.

Best Health, Ruthann

Shopping Clean

Now that you have decided to make the necessary changes in your diet, and you are super excited about it, you need to go shopping.

First get rid of all that junk hiding in your cupboards, and closets, fridge and drawers....ugh!

Toss it! Doritos, Cookies, sugary cereals, doughnuts, cake mixes, pastries, and any other hidden goodies.

Here is how you shop.

1. Make the list of the ingredients you need for only the Clean Eating menu items you need.
2. Eat Before You Go! (It is a proven fact you will overbuy and purchase foods you wouldn't normally buy if you are hungry)

3. Hit the produce first, and the meats.

4. Shop alone. No kids bugging you for those impulse treats at the checkout counter.

5. Stick to your list. Dont be tempted to get things that look interesting or on sale.

6. Look for hidden sugar. This includes corn syrup, dextrose, fructose, glucose, honey, molasses, maple syrup, maltose, sucrose and artificial sweeteners.

7. If you don't, start reading labels.

8. Avoid Trans Fats.

9. Always look for the highest fiber content products.

Try these switchouts!

Ground beef for Ground Turkey
Pastry, Cakes, Cookies for Fresh Fruits, and Unsweetened Yogurt
Egg Yolks for Egg Whites
Chicken Wings, ribs, hot dogs for Turkey or Chicken Breast
Whole Milk, cream Half & Half for Skim Milk, low fat Soy Milk
Cheese, cheese products for Low-fat cheese, cottage cheese, goat cheese
Cream soups for Clear soups
Chips, cheesies, Crackers for Unsalted Nuts, Air popped popcorn
Processed Deli Meats for Sliced chicken or turkey
Bread for Flatbread, pita or Ezekiel bread
Sugar cereal for whole grains, oatmeal, shredded wheat
Cooking Oils, lard, butter for Non-fat cooking spray, unsaturated oils
Salad Dressings for Lemon Juice and Balsamic Vinegar
White rice for Brown, Black Rice

Best Health! Ruthann

Late Night Munchies

Munchies! CRAP! This is the worst thing for me...the munchies. I struggle with this more than anything else, late night hungries...especially on the weekends. What is up with weekend munching?
Here are some late night snacks that won't kill your progress.

• 1 medium apple; a handful of unsalted almonds, a glass of water or herbal tea.
• 1/2 cup of plain low-fat yogurt with half a banana, or 1/2 cup mixed berries, water and herbal tea.
• 1/2 cup of oatmeal with 1/4 cup unsweetened applesauce and a scoop of protein powder, water or herbal tea
• 1/2 cup of mixed berries, and a handful of unsalted almonds, water or herbal tea
• 3 cups unbuttered, plain popcorn & a handful of plain unsalted nuts
• 1 cup raw veggies with 2 tbsp low fat hummus, water or herbal tea

I know that most people find money a pinch these days. However, investing in a bag of raw, unsalted almonds, is a great way to spend it. The protein you get from this power packed nut. Here are some of the health benefits of almonds:

*Almonds lower bad(LDL) cholesterol and reduce your risk of heart disease partly due to the anti-oxidant action of Vitamin E found in them.
*Including almonds in main meals lower the rise in blood sugar and insulin seen after eating. Tips:Add chopped roasted almonds to salads, vegetables, gravies, rice etc..
*Whole almonds (with skin) provide hearth healthy benefits. 20 Anti-oxidant flavonoids are found in almond skin.
*Nuts reduce your risk of gaining weight when consumed in moderation.
*Almonds are rich in protein. 1/4 cup of nuts have about 7 grams of protein.
*Almonds are good source of manganese, copper and riboflavin which help with energy production.
*Almonds are high in monounsaturated fat which is a health promoting fat associated with reduced risk of heart disease

Best Health! Ruthann

What are you doing for the next 3 hours???

How many times a day do you eat? Do you stick to the breakfast, lunch dinner? Or, do you skip breakfast and just grab a donut, then eat out for lunch and grab a fast dinner? Do you munch all day long? Take a minute and assess this.

Probably the best way to approach your daily food intake is to ask yourself this simple question, 'What am I going to be doing for the next 3 hours?'

Try and eat 5-6 small meals each day, incorporating this question.

Evaluate your day, and determine the calories you will need for each 3 hour block. For instance, if your daily intake is 3000 calories, and you divide that by 5, you will need 600 calories per meal. However, you do not always need that amount of calories for some blocks of time, where it could be utilized better somewhere else. The calories you consume at breakfast should be light, if all you are doing is driving to work, reading and sitting at your desk for that 3 hour block. However, following that block you may have some moderately intense activity and your calories should be bumped up for the next block of time, down for the next and so on. When you hit the block of time before heading for the gym, you should greatly increase your calorie intake to have adequate energy for your training. Choose low-glycemic foods, such as beans and fruits, which will stabilize your blood sugar levels for a longer period of time. Your 5th meal might be the block before bedtime, and it should be low in calories.

Thus, your total number of calories, should equal your daily intake, but would be scheduled in a way that you would consume a greater number of calories prior to the physical and mental demands of your day.

Also when planning your meals, use the 1,2,3 method. 1 part Fat, 2 parts Protein, 3 parts Carbs.

good luck....and best health, Ruthann

Energy-Boosting Veggie Wrap

A great snack to refuel your muscles after your workout.

1 lg whole wheat tortilla
2 tbsp hummus
1/2 c. sliced avocado
1/2 c. chopped bell pepper
1/8 c. chopped red onion
1/4 c. mesclun mix
1/8 c. shredded carrots
Microwave tortilla for 30 seconds. Spread hummus onto tortilla
and place remaining ingredients in center.
Fold down the top & bottom, and roll the sides. Cut in
half and serve.
360 cal
14 g fat
39 g carbs
12 g protein
200 mg sodium
11 g fiber

Stick to it.

You have been pretty good all week, watching your calories, getting your workouts in, drinking your water...and then it happens.....Friday night, Saturday night and Sunday night,...the weekend.

Never fear! You can do this! With a little planning you can get through your weekends, without letting it all go and having to start again Monday morning. Remember to keep eating every few hours, and so get some good snacks on hand, plain yogurt, fresh fruits..if you will be out and about, then get some good quality protein bars or shakes for when you are on the go.

If you go to the movies on Friday nights, make sure you eat before you go, this should keep you from being hungry there. If being hungry isn't the problem, and you must have a snack there, opt for plain popcorn, no butter and a bottle of water.

Love sunday morning breakfast, me too! Make a big pot of clean eating porridge and egg white omelets for the whole family!

Be excited about your dinner times, plan out some great clean eating recipes, and if you have to have a dessert, try this, sooo yummers!

Fat free chocolate pudding, (I like the ones in the cooler section of the grocery store, the dark chocolate raspberry is the best...then add one or two Chocolate or plain Pizzelle's (Italian waffle cookies 6/150 calories!) and a squirt of whipped cream.

Try these great meals for dinner this weekend too!

White Bean Chicken or Turkey Chili
1 lb dry great northern beans or white kidney beans,
rinsed and picked over.
4 c low-sodium chicken broth
2 c yellow onions, chopped
3 lg garlic cloves, minced
2 tsp ground cumin
1 1/2 tsp dried coriander
1/2 tsp ground cloves
1 4 oz can diced green chilies
2 lbs boneless, skinless, chicken, or turkey breast, grilled, cubed
1 tsp sea salt

Place beans in soup kettle or dutch oven. Add enough water to cover beans by 2 in. and bring to a boil. Boil 5 min. Remove from heat and let stand covered, for 1 hr. Drain and rinse. Discard liquid.
Place beans in a slow cooker. Add the chicken broth, onions, garlic, seasonings. Cover and cook on low heat for seven hours or until beans are cooked to not quite tender. Add the chilies, chicken, or turkey, and sea salt. Cook another hour until beans are tender. Serves 6-8.
442 cal/ serving
50 g protein
4 g fat
51 g carbs

Come on, say it out loud....Cellulite.

Ok, let's be brutally honest here. There is no magic cream, gel or for the Harry Potter fans in my life, spell, =) that will get rid of the dimpled fat deposits under the skin that we lovingly refer to as cellulite. I pray that my readers have not spent their hard earned money on these gimicks. These products do not work. Now that we have that out of the way, let's talk about why.

The commercially created name, 'cellulite' is just another word for fat. There, that's it. Cellulite isn't a special kind of fat just for women, or found just in certain areas of the body, it is just fat. It is, lumpy fat deposits straining against irregular bands of connective tissue.

Picture if you will a handful of marbles. Now drop those marbles into a nylon stocking....that is how the fat behaves. The 'fat' marbles press against the tissue making a dimpled affect in it.

Cellulite behaves no differently than other fat. It is burned off just like other fat and will disappear with a clean eating diet and regular exercise.

So! toss out the jars and bottles of magic cream, and jump on your treadmill with a big bottle of water, instead. Best health always, Ruthann

Recipe - Clean Eating Porridge

A great breakfast or quick snack for later in the day!

Ingredients:
1/4 cup rolled oats, oat bran, rye flakes, barley
flakes, and ground flaxseed.
2 cups water
1 tsp vanilla
1/4 tsp each cinnamon and nutmeg
1/4 cup slivered almonds
1 med grated apple

Mix all ingredients in a heavy saucepan. Cover
and place over moderate heat. When mixture
comes to a rolling boil, reduce heat to low & continue
to simmer for another 20 min, stirring constantly. When
Porridge is smooth and cooked through, remove from
heat and serve. ( From Tosca Reno's 'The Eat- Clean Diet' pg. 50)

First things first....Breakfast

'A refrigerator full of fresh fruits and vegetables in a rainbow of colors is like the optimal building materials for a house.' Tosca Reno - B Sc., B ED.

The most important meal of the day is breakfast, and yet I bet, many of you skip it. Wrong! Skipping breakfast is like not putting gas in your car before a long road trip. How far can you go on an empty tank? You might get away with it for awhile, but you cannot outsmart your body for long. You end up, out of gas...sick, or struggling with energy levels. If you don't provide your body with the nutrients it needs, it doesn't forget. It robs your bones, and muscles for them. After going 10 hours or so with no food, breakfast can set your standard for the day...and that doesn't mean stopping for an Egg McMuffin on the way to work, or grabbing one of the sticky pastries in the staff room. Let's try these instead!

Option 1 - 1 cup Oatmeal with 1/2 cup fresh berries + 4 egg whites, cooked. (Add a piece of dry multi-grain toast if you are still hungry w/ 1 tsp nut butter + 16 oz water or black tea or coffee.

Option 2 - Whole grain cereal w/ low fat milk, soymilk. Sprinkle with 1 Tbsp each Flaxseed, bee pollen, and wheat germ. Add 1/2 sliced banana. + 3-5 boiled egg whites. 16 oz water or black tea or coffee.

Option 3 - Clean Eating Oatmeal w/ Cinnamon Almonds & Apple. (See recipe)
3-5 scrambled egg whites, 16 oz water, black tea or coffe.

Fast Fact!
-to get the most out of your cardio routine, follow the FIT (frequency, intensity, time) principle.
Frequency: 3 x per week
Intensity: working between 60-80% of THR (target heart rate)
(Calculation: 220-age= MHR
MHR x .6 = lower THR range
MHR x .8 = upper THR range)
Time: at least 20 consecutive min with a goal of 40-50min.

Make permanent changes, not temporary fixes.

I am so excited to start this blog! I am a certified fitness trainer, and nutrition enthusiast. More importantly, I am a mother of three and wife to my sweetheart for 18 years. My lifelong obsession with getting and staying in shape started in my teens. I have always strived to stay in good shape and it hasn't always been easy! Losing that post-baby weight was a killer! However, I know that I want to be healthy in my older years. I want to play with my grandkids, travel with my husband, and just feel great! With this blog I hope to inspire and educate all those who struggle with weight and nutrition issues.

So! On this blog, you will find fabulous clean eating recipes, links to my favorite websites, exercises to help burn off that stubborn fat, inspiring quotes from my favorite professionals, and advice from me! Thank you for coming.... Enjoy! Ruthann Sanders, CFT