Nutrition

Behold the Kiwi!

Kiwi is a small-but-mighty fruit. It’s delicious and has twice as much Vitamin C as an orange and as much Potassium as a banana. But kiwi’s tough-to-peel skin can deter you from choosing this nutritious fruit.

Some people choose to eat the skin but not this girl. They say there is nothing wrong with this, and it actually triples the amount of fiber in the fruit!

If you want to add more kiwi to your diet to reap its benefits, you can easily incorporate it into a number of recipes. They’re great to add to your breakfast, either alone or sliced on top of Greek yogurt.

How do you know if a kiwi is ripe?
Start by looking for firm, unblemished fruit. Press the outside of the fruit with your thumb. If it gives to slight pressure, the kiwifruit is ripe.

According to Cook’s Illustrated there is a simple way to peel this jewel.

Just grab a paring knife, and a metal beater from your handheld mixer (yep.) Cut your kiwi in half crosswise, and push the beater into the flesh of the fruit. Then, twist until four perfect wedges of kiwi separate from the skin. Repeat on the other half of the fruit, if desired. Viola! Kiwi snacking has finally been made easy, and you don’t have to deal with half-squashed fruit.

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Did you eat before your workout?

Figuring out what works for YOUR body and what helps you reach your goals is a PERSONAL PROCESS. So, if you did not eat before and find yourself weak, lightheaded, or you are just going through the motion, it is likely a sign to get that pre-work snack before your next workout. If your energy level is waning during the workout or you want to call it quits, chances are that you should have eaten more – or differently- beforehand. For my strength training workouts I like having protein pre-lift. It helps the muscles jumpstart recovery after the workout. Hazelnut Coffee with a scoop of Elance’ Frappe Chocolate is my pre workout boost! Simple, I keep cold hazelnut coffee in refrigerator, so it is on hand all the time. Next, add 1 scoop of Elance’ Frappe Chocolate (Protein Powder) with a little Almond Chocolate Milk. Shake and go NO MIXER NEEDED!

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Nutrition is Important!

We have to talk about nutrition it is the most important aspect of fitness.  I am not fancy and I am not a perfectionist either. One of things I have learned throughout my many years in the fitness field.   YOU have to create a plan that you can follow every day for weeks, months and years. Create a SIMPLE EASY nutritional plan and stick to it. During my competition days my nutritional plan consisted of chicken, fish, protein powders and albacore tuna and occasional steak, fresh vegetables, fruits and complex carbs and I ate very little processed foods.   To this day I still follow the plan that I used in my competition days just tweaked not as structured. Do I like an occasional glass of Wine, yes? Do I like occasional homemade peach cobbler, yes.  Remember here the key word is occasional! Remain Consistent and remember it took you years to become what you are and it will take time to get somewhere.  Remember JOURNEY IS THE Reward!

 

Website: Realwomenlift@aol.com or Facebook me at Follow me Facebook https://www.facebook.com/Real-Women-Lift-LLC/

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Summer Smoothies!

Warm weather and I love smoothies in the summer! In my mind, I feel like I am cheating with these nutritious delicious drinks.  After all Elance Frappe means slim milkshake in French!  Done right smoothies can be delicious and nutritious, packing satisfying ingredients along with fiber, vitamins, minerals and other health-protecting substances. 

My question is: HOW do you use your Nutritious delightfully tasting Smoothie?  As a MEAL REPLACEMENT, SNACK or POST-WORK RECOVERY Drink?

A  Nutritious delightfully tasting Smoothie can be used in place of any meal or used as a healthy snack to satisfy your hunger until your next meal or post-workout recovery drink after working up a sweat.

Many of my clients enjoy using a delicious smoothie for breakfast because they are QUICK and filling. Simply blend and go! Others prefer to have them for lunch or dinner. It’s really up to you!

Smoothies are the perfect for post work out recovery drink to turn to after working up a sweat: Easy to make and digest, they offer a simple way to get the protein you need to build muscle, the carbs you need to restore the glycogen you burned during exercise, and antioxidants that fight inflammation and cell damage. Personally I use my nutritious delicious smoothie as either a post workout recovery drink or as a midafternoon snack.

My main concern: I aim for 15 to 20 grams of protein and balance out with carbs and fat and keep my calories between 200-300.  I love frozen bananas and peanut butter teamed up to give this smoothie a rich, milkshake-like consistency that will make you think it’s sinful. When you use unsweetened almond milk, though, it’s packed with protein without sky-high sugar counts found in other smoothies.

Website: Realwomenlift@aol.com or Facebook me at Follow me Facebook https://www.facebook.com/Real-Women-Lift-LLC/

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Goal Crushing – Nutrition

Double dare you to Focus on eating foods that are from the earth — vegetables, fruits, lean meats, seafood and nuts — and stay away from processed, packaged foods and watch your portion sizes for 12 Weeks.  A meal should contain 4 to 5 ounces of lean protein, two cups of vegetables, and a healthy fat like coconut oil, olive oil, nut butter or avocado.  If you are trying to lose weight you don’t need a lot of complex carbs in your diet.  Twelve Weeks are you up for the challenge? Share some of your Creative dishes email me at Realwomenlift@aol.com or post to Facebook https://www.facebook.com/Real-Women-Lift-LLC/

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I’ve heard the term “functional foods,” but I don’t know what it means. Can you explain?

Functional foods are foods that have a potentially positive effect on health beyond basic nutrition.

An example of a functional food is oatmeal because it contains soluble fiber that can help lower cholesterol levels. Some foods are modified to have health benefits. An example is orange juice that’s been fortified with calcium for bone health.

The Food and Drug Administration regulates the claims that manufacturers can make about functional foods’ nutrient content and effects on disease, health or body function.

If you want to try functional foods, choose wisely. And keep in mind that while functional foods may help promote wellness, they can’t make up for poor eating habits. Check out the Website Below.

http://www.ift.org/Knowledge-Center/Learn-About-Food-Science/Food-Facts/What-is-a-functional-food.aspx

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Dieting, By You, For You

When it comes to dieting – There is no one size fits all.  I know every year we read, see, or hear about a new way of eating from a friend of a friend, an article, or a celebrity on television. They all sound magical, but each ignores a simple and profound truth: Everyone is different!

YOU have to learn how to eat healthy foods that YOU like!  A diet with healthy foods YOU enjoy eating is one you will more than continue with.  One of my favorite dinners is baked broccoli, sweet potato and grilled salmon.  YOU on the other hand may dislike salmon, so a diet with fish may not be appealing.  Finding HEALTHY foods you enjoy is one of the keys to YOUR success.  Next is balancing YOUR healthy foods for the day, week, and month.  Next is being consistent!

Consistency is another successful key to both a healthy diet and training program.  I am consistent with my Strength, Cardio training and I follow a similar diet all year round with the exception of a meal or two with minimal restrictions throughout the year. There are holidays throughout the year along with birthdays and of course October is candy corn month and anyone who knows me knows I love candy corn month!

I look at the word DIET in a POSITIVE way. “EATING nourishing foods to increase my strength training in the gym and give me the energy I need as I train for a Half Marathon.”

Cindy Treaster
Certified Personal Fitness Trainers
Real Women Lift Studio
Realwomenlift@aol.com
904-501-5759

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Good Nutrition Pays!

When it comes to dieting – There is no one size fits all.  I know every year we read, see, or hear about a new way of eating from a friend of a friend, an article, or a celebrity on television. They all sound magical, but each ignores a simple and profound truth: Everyone is different!

YOU have to learn how to eat healthy foods that YOU like!  A diet with healthy foods YOU enjoy eating is one you will more than continue with.  One of my favorite dinners is baked broccoli, sweet potato and grilled salmon.  YOU on the other hand may dislike salmon, so a diet with fish may not be appealing.  Finding HEALTHY foods you enjoy is one of the keys to YOUR success.  Next is balancing YOUR healthy foods for the day, week, and month.  Next is being consistent!

Consistency is another successful key to both a healthy diet and training program.  I am consistent with my Strength, Cardio training and I follow a similar diet all year round with the exception of a meal or two with minimal restrictions throughout the year. There are holidays throughout the year along with birthdays and of course October is candy corn month!

I look at the word DIET in a POSITIVE way. “EATING nourishing foods to increase my strength training in the gym and give me the energy I need as I train for a Half Marathon.

Cindy Treaster

Certified Personal Fitness Trainers

Real Women Lift Studio

Realwomenlift@aol.com

904-501-5758

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If you could change one habit what would it be?

It’s not that difficult to eat more veggies and lean protein. Not that impossible to cut out the diet soda and drink more water or green tea. Not that overwhelming to lift weights several times a week, add some high intensity interval training, and get more sleep.What is difficult is trying to do all those things at once. Especially if the practices are brand-new and none of them are daily habits. The solution start with one thing at a time and when you feel confident that you had that under control add another.

Reach Your FITNESS GOALS One Habit at a time!

Need help putting your fitness goals and which ones you should tackle first? Text me: (904)501-5759 or email me: realwomenlift@aol.com

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There’s a New Greek Yogurt in Town

FYI There is a NEW Greek yogurt in town!  You can find it at your local Grocery store.  Siggi’s is an Icelandic Greek yogurt high in protein.  It is thick, sticks to the spoon and it has a little tang.

Siggi is not yet certified organic, but according to their packaging they use note from grass fed cows and work with farms that do not use any kind of growth hormones.  It also states that all of Siggi’s products are made all natural made with non-– GMO ingredients and without artificial sweeteners or colors.  

Another important factor is that a 5.3 ounce cup of Siggi’s has about 200 mg of calcium per serving.

And for all you gluten-free peeps their products are gluten-free. They can K no wheat, barley, rye or triticale and they do not use gluten as a food additive in the form of a flavoring stabilizing or thickening agent. Their products are certified gluten-free by the Gluten-free Certification Organization.

Next time you’re at the grocery store pick up a container of Siggi!

 

 

 

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