Hiking Ensign Peak

Hiking Ensign Peak
My cute exercising family!

Tuesday, March 31, 2009

Recipe - Clean Eating Porridge

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

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