Get Fit Blog
Spinach & Egg White Wrap
Spinach & Egg White Wrap
This wrap is delicious for breakfast, lunch or dinner. It’s ready in a flash, tastes amazing, and is filled with lean protein, veggies and whole sprouted grains. Try it today, but don’t be surprised if you get hooked!
Servings: 2
Here’s what you need:
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* 1 teaspoon olive oil
* 1 garlic clove, minced
* 3/4 cup tomato, finely chopped
* 2 cups spinach, roughly chopped
* 1 cup egg whites
* dash of salt and pepper
* 2 sprouted grain tortillas
* 2 Tablespoons pesto (purchase it pre-made, or combine 1/2 cup walnuts, 2 cups basil leaves, 2 cloves garlic, 1/4 cup olive oil, and 1 Tablespoon lemon juice in a food processor and blend until it becomes a paste.)
1. Spread a tablespoon of pesto over each tortilla and set aside.
2. In medium sized skillet warm the olive oil over medium heat. Add the garlic and sauté until golden. Add the tomato and cook for another 3 minutes. Add the spinach and cook until it is soft and wilted. Remove the veggies from skillet, set aside in a bowl.
3. Pour the egg whites into the skillet, season with salt and pepper. Cook until the egg is no longer runny.
4. Arrange half of the egg whites in a line down the center of each tortilla. Top with half of the veggies and then fold the ends up and wrap like a burrito.
Nutritional Analysis: One serving equals: 288 calories, 10g fat, 28g carbohydrate, 6g fiber, and 21g protein.
It’s a power struggle
IS GLUTEN BAD FOR YOU?
If you think back about 10 years, no one knew what the word gluten meant, let alone given any thought to avoiding it. Today gluten free diets are being touted as the cure all for tummy aches, weight loss, sluggishness and everything else you can think of. Take a stroll down any isle of your local Whole Foods and you will see the vast array of gluten free foods available. It is safe to say the food companies have found another way to market their wares.
A gluten free lifestyle, while being touted by some of Hollywood’s biggest stars, is said to contribute to increased energy, a thinner body, less intenstinal discomfort and reduced belly fat. What is gluten you ask? It is the protein found in grains, barley, wheat and rye. It is what gives bread its spongy texture, makes pizza dough stretchy and is used in sauces and soups to thicken them.
Gluten free diets have basis in science, and there is a segment of the population who suffer from a chronic digestive disorder called Celiac disease. To them gluten is truly evil as it illicits an immune response from their bodies which regard even the tiniest crumb as an invader. This immune system reaction leaves the intestinal tract damaged and if left untreated causes great discomfort, nutritional deficiencies, intestinal cancers, infertility and osteoporosis.
Once upon a time this disease was thought to be very rare, but recent advances in detection have concluded that one in 10,000 people are affected. In many cases it is still undiagnosed as the disease and gluten sensitivity mimic alot of other diseases. Now there is emerging data that non celiac gluten sensitivity is on the rise. It’s symptoms are similiar to celiac disease, but unlike celiac disease it does not damage the intestine. For years we have known that the disorder existed but until recently the number of afflicted persons(estimated around 30million) was not widely acknowledged.
Without being an alarmist, I want to make people aware of the facts and not have everyone jump on the gluten free bandwagon. As I stated in a previous newsletter with regards to milk, the way to exclude a possible culprit is to remove it from your diet for a period of time. Monitor the way you feel, and then introduce it back in after 2 weeks. If the symptoms return after you have re-introduced the offender back in your diet, then you have a starting point
There is nothing magical about a gluten free diet, so please don’t jump on the latest fad without research. A gluten free product can leave you with nutritional deficiencies and in many instances has more calories, fat and sugar in order to make up for taste. And just because you give up bread doesn’t mean you can replace it with gluten free brownies. I personally limit the amount of bread, whole wheat or otherwise that I allow into my body. I just don’t do well on high carbohydrates and I feel that my body responds better to a high protein diet. I have not excluded gluten from my diet, mostly because it is a giant pain in the butt. It is everywhere from salad dressings, to bread, sauces, and seasonings. Also for many people gluten foods are the only way they get fiber in their diet.
What you can do is limit the amount of processed foods in your diet. Carefull meal planning will help you avoid the overprocessed foods that clutter the supermarket shelves.
I have listed some of the symptoms of gluten sensitivity below:
Chronic diarrhea or constipation
Abdominal pain and bloating
Anemia
Fatigue
Unexplained weight loss
Infertility (celiac disease)
Having one or more of these symptoms does not necessarily mean you are gluten sensitive, but it would not hurt to check with your health care provider.
Are You Powerless to Holiday Pounds?
The season of deck-your-waist-with-extra-pounds is officially here.
So what are you going to do about it?
Will you join the masses who faithfully gain 5 pounds between November and January?
Or will you do something different this year?
It is entirely possible to avoid the dreaded holiday chub by following this simple strategy:
All About Power
To begin, it’s important that you approach your goal from a place of I can rather than I can’t.
Most diet and weight loss plans begin by outlining everything that you can’t eat. You can’t enjoy the buffet at your office holiday party. You can’t taste the fudge that your aunt Frances made. You can’t partake in the seasonal coffee drinks. You can’t, you can’t, you can’t.
It shouldn’t be surprising when the diet only last a few days before your inner rebel breaks out and defies all the rules by mowing through an entire plate of Christmas cookies in one sitting.
When you begin from a place of can’t, you forfeit all of the power.
On the other hand, when you approach your goal from a place of I can, the power swings back into your favor. Use these 3 steps to re-gain your power:
1. Focus on positive action.
Rather than obsess over what you can’t eat this holiday season, I want you to take the positive action of exercising into your own hands. Every time that you complete a workout feel the surge of empowerment that comes with the accomplishment.
2. Schedule positive action.
The next step is to concretely schedule your workout sessions. I advise that you exercise even more during the holiday season than normal, since you will be taking in more calories. If you normally exercise 3 times each week for 30 minutes, then plan to exercise 5 times each week for 45 minutes.
3. Reward yourself for positive action.
At the end of each week take the time to reward yourself for successfully completing each scheduled workout. Don’t use food as a reward, since you’ll be taking in extra calories as it is. A massage, a new outfit, a leisurely hour spent at a coffee shop, or even a well deserved nap are all great ways to reward yourself.
What You Believe
The people who won’t gain any weight this holiday season already know it. How? They’ve decided not to gain weight, and they believe it.
Do you believe that you won’t gain weight this year? Or are your past failures keeping you less than confident?
Let’s create a strong belief that you won’t be powerless to holiday pounds.
In his book, Awaken the Giant Within, Anthony Robbins explains 4 steps needed to create a belief:
Step One: Identify the basic belief. I won’t gain weight this holiday season.
Step Two: Reinforce your belief by adding new and more powerful references. This means focusing on the reasons that you don’t want to gain the weight. Get out a sheet of paper and list all of the cons to you gaining an extra 5 or 10 pounds over the holidays. Spend a lot of time on this step. Reiterate to yourself over and over why you don’t want to gain the weight.
Step Three: Find a triggering event, or create one of your own. Disturb yourself. Try on your bathing suit, or better yet go out and try on bathing suits in dressing rooms with that awful lighting. Try on your skinny jeans. Try on last year’s cocktail dress. Try on that outfit at the back of your closet that you still can’t fit into.
Step Four: Take action. Get started on your exercise program – right now. Taking action is the most important step, and the most rewarding.
Call or email me right now, I’ll help you get started on an exercise program and guide you step-by-step all the way to success. Who knows? I may even get you to your New Year’s Resolution before January even starts.
Give yourself the power to overcome holiday pounds – get started now.
Don’t Stress
The holidays can become a stressful time, with places to go, presents to wrap and parties to plan. There is ample evidence that stress has a negative effect on your body and your metabolism. When your body is under stress it produces cortisol, a hormone related to the fight or flight response. This increase in cortisol causes weight gain, decreased metabolism and even depression.
This holiday season don’t let stress get the better of you. Give yourself time to relax – you’ll be leaner for it.
Chicken Quinoa Stir Fry
Here is a simple, wholesome meal that is ready in 30 minutes – perfect for busy weekday dinners. There’s no reason to hit the take out line when you have this quick and delicious recipe on hand. Eating simple, wholesome meals like this and exercising regularly will get you to your goal weight.
Servings: 4
Here’s what you need:
* 1 cups cooked quinoa
* 1 tsp olive oil
* 1/2 onion, chopped
* 1 clove garlic, minced
* 1/2 red bell pepper, chopped
* 1/2 green bell pepper, chopped
* 1/2 yellow bell pepper, chopped
* 1 ear of corn, kernels cut from cob
* Handful of asparagus stalks, cut into 1 inch pieces
* 2 cups baked chicken breast, cut into small cubes
* 1 can of organic black beans, drained and rinsed
* splash of lemon juice
* splash of lime juice
* dash of salt and pepper
* splash of soy sauce
* 1/4 cup fresh parsley, finely chopped
1. Cook the quinoa and set aside. Place a large saucepan over medium heat. Add the oil, onion and garlic. Sauté for about 3 minutes. Add the bell peppers, corn and asparagus, cook until the vegetables are tender. Add the chicken and beans, cook for another 10 minutes, adding the rest of the ingredients.
2. Place a serving of quinoa on each plate and top it with the vegetable mix.
Nutritional Analysis: One serving equals: 293 calories, 5g fat, 32g carbohydrate, 4.6g fiber, and 29.4g protein.
Spread the word. Use the “refer a friend” link below to forward this newsletter to your friends, family, and coworkers.
Creamy Carrot Soup
Most creamy soups are filled with fat – but not this one. Indulge with this healthy carrot soup. Serve with a side of lean chicken breast or grilled fish and a small salad for a balanced meal.
Servings: 2 Here’s what you need:
* 1 teaspoon olive oil
* 3 garlic cloves, minced
* 1/2 small onion, diced
* Dash of sea salt
* 4 cups carrots, diced
* 5 cups filtered water
* 3 Tablespoons White Miso
1. In a soup pot heat the olive oil over medium heat. Add garlic and onion with a dash of salt and cook for 4 minutes. Add carrots and stir, cook for another 4 minutes. Add the water and bring to a boil.
2. Reduce heat, cover and simmer until carrots are tender, about 20 minutes. Use a hand blender to process the soup until smooth.
3. Remove 1 cup of the soup and mix the miso into it until dissolved. Add back into the soup and simmer for 5 more minutes.
Nutritional Analysis: One serving equals: 187 calories, 4g fat, 27g carbohydrate, 5g fiber, and 5g protein.
Your daily dose
MILK DOES NOT DO A BODY GOOD
For years the government has listed milk as an important part of the food pyramid and recommends 3 glasses a day. For years Americans have followed this recommendation with vigor as most health professionals believe that it builds stronger bones and muscle.
Now an increasing amount of doctors, armed with significant and compelling research have found that dairy is not all that fit for human consumption. The truth is that we are not calves and we are not evolved to drink cow’s milk. Milk is a highly inflammatory food for humans, it is unnatural and unhealthy for most adults.
While only 2.5% of children are allergic to milk an astounding 70% percent of the worlds adult population is allergic to milk. This leads to nausea, gas, and severe stomach cramps. Of all the animals on our planet humans are the only one that consume the milk of other animals, and that may be the reason why dairy consumption makes people ill.
Even more of a concern is that the consumption of milk in lactose intolerant people can mimic an insulin response similiar to consuming cane sugar. That can make us sluggish and put us for risk at diabetes down the road. Milk consumption has also been recently linked to autoimmune disorders such as Crohn’s and Rheumatoid arthritis.
The dairy industry is a powerful lobby in Washington and when dairy consumption decreased years ago, they shifted gears into one of the most sucessful advertising campaigns ever. Milk and dairy are huge sellers for grocery chains. Walk into a Walmart and you will notice the prominently displayed milk refrigerator.
Without sounding like an alarmist, if you tolerate dairy without any problems then consider having it. Post exercise it can be quite beneficial. But if you are feeling tired and run down, take a closer look at your diet and your dairy consumption. Cut out dairy for a month and see how you feel. Then introduce dairy back into your diet and notice the change if any. If you felt better off the dairy then you have certainly found your culprit.
Yours in health
Perry Mosdromos
Owner
One 2 One Fitness
The Exercise Prescription
Dr. Joseph Mercola, a well-known health advocate, has an interesting take on exercise.
He believes that it should be prescribed, like any other medication, in daily doses.
“The simple act of writing out a prescription for exercise is an excellent approach to being proactive in regard to your health. It’s also far more logical, inexpensive and actually radically reduces your risk of most every chronic disease known to man. A daily exercise routine is one of the main factors in achieving optimal wellness.”
Whether you think about it or not, each day you are faced with the option to get your daily does of exercise or not.
Will you find the time to hit the gym today, or will the busyness of the day leave you exhausted on the couch? Quite frankly, you don’t have reasons to not do it – you only have excuses.
If you are like most then exercise isn’t at the top of your list of favorite things. You’d rather be immersed in a bowl of ice cream, enjoying their favorite TV show or dining out with friends instead of sweating in the gym.
But the fact is that your favorite things add inches to your waist, and you know that a larger waist equals an increase in health problems, not to mention an overall decrease in your quality of life.
It’s time to get serious about exercise.
You could start by changing your attitude toward exercise. If you go into it with a bad attitude, chances are you won’t enjoy it. It’s time to accept the fact that you can enjoy exercise.
Consider the following:
* Have you written off exercise based on a particular type of routine – maybe you would enjoy something different. The truth is that no one can deny how great it feels to accomplish a challenging workout. It’s rewarding, invigorating and feels great. You simply need to find the right form of exercise for you.
* Try to pinpoint the main reason that you dislike exercise. Is it the uncomfortable workout clothes that you own? Maybe it is time for a new style. Is it trying to decide what machine to use at the gym? Maybe it is time for a personal trainer (more on that later). Is it the pain that you feel in your shoulder when swimming? Maybe it is time to find a new form of cardiovascular exercise – one that won’t aggravate your injury.
See, the truth of the matter is that there are many different forms of exercises that will give you the results that you want. Don’t like the gym? There’s a program for you. Don’t like running? There is an alternative. Don’t have the time? There are time friendly exercise routines that will give you incredible results in under an hour.
Like I said, when it comes to exercise you have tons of options. But it all starts with ditching the excuses and asking a qualified fitness expert like me for the right program for you.
Is it really that easy? Yes.
So where do you begin? Just pick up the phone and give me a call or simply reply to this email and let me know that you’re ready to get in the best shape of your life.
Exercise is your new prescription medication – don’t forget to take your daily dose!
The Healthy Food Trap
Do you eat healthy, exercise regularly and yet haven’t been able to achieve your goal weight? You’re not alone.
You’ve fallen into the healthy food trap. This is the faulty belief that as long as the food you’re eating is healthy then you don’t have to worry about portion size.
Weight loss always has and always will be a numbers game. If you eat more calories than you burn, you’ll gain weight – even if those calories are healthy.
Reduce the size of your portions and watch as the weight falls off.
