Thursday, October 22, 2009
Monday, October 5, 2009
Lemon and Cinnamon Sweet Potatoes
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
Thursday, September 10, 2009
Tuesday, June 30, 2009
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:
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!)
~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.
Tuesday, June 23, 2009
Thursday, June 18, 2009
Monday, June 15, 2009
Saturday, June 13, 2009
Saturday, June 6, 2009
Tuesday, May 12, 2009
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
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!
Thursday, April 30, 2009
Tuesday, April 21, 2009
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
Thursday, April 9, 2009
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
Tuesday, April 7, 2009
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
Saturday, April 4, 2009
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.
14 g fat
39 g carbs
12 g protein
200 mg sodium
11 g fiber
Thursday, April 2, 2009
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
Wednesday, April 1, 2009
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
Tuesday, March 31, 2009
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)
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.
-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.
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