We All Do It...
Sometimes the amazing aroma and delicious flavor gets the best of us. Especially if we're a bit on the hungry side. I'm talking about overeating at meals. This can have a big impact on our weight, energy levels, and overall health and well being. Of course our body needs food to fuel it and we often (usually) eat amazingly healthy foods. But we may still overeat. In this post I'm going to give you three solid tips for preventing that from happening. Seriously! If you can make these three things a regular habit and part of your daily routine you've got one up on the overeating cravings. click here to read the full post
Do "Calories" Really Count?
Well, yes they do, but they're not the only thing that matters when it comes to how much you weigh and how much energy you have. In other words it's all about your metabolism. In a nutshell metabolism is how you take in oxygen and food and use them for energy, heat, and storage. But what's really more important is how fast your metabolism works i.e. your “metabolic rate”. And you may have heard of RMR and TDEE, which are ways to measure your metabolic rate. But, what you may really want to know is what affects your metabolic rate, and how can you use that to your advantage. Of course it's not just about how much you eat but also your hormones, body composition, and even what you eat counts! Click here to read the full post about metabolism, what affects your metabolic rate and try my new recipe for a lean (metabolism-boosting) protein!
Try this trending fitness meal
What you eat will make or break your fitness results so if you aren’t happy with your current body then I’ll bet that your diet could use some improvement.
I realize that finding the time to cook and eat healthy meals is a challenge for many of my clients and so I’d like to introduce you to the Nourish Bowl.
What is a Nourish Bowl?
It’s a simple meal that consists of greens, protein, healthy fat, veggies, healthy carbs and various flavor adds.
A Nourish Bowl could be enjoyed for any meal of the day, is quick to assemble, and is the perfect alternative to high calorie take-out meals.
Build Your Own Nourish Bowl
Below are the ingredient categories that make up a successful Nourish Bowl. Select one item from each category to customize your very own meal.
Start with Greens:
A healthy serving of daily greens is essential for good health, and so our Nourish Bowl always begins here. Your greens may be cooked or raw, whichever you are in the mood for. Choose from:
- Micro Greens
- Mustard Greens
- Swiss Chard
Protein is important for supporting your fitness progress, in addition to providing you with usable energy to power your day. Be sure to vary the protein that you choose from time to time. Choose from:
Add Healthy Fat:
It’s vital that your diet be rich in healthy fats so don’t skip this category! Healthy fats help to keep you satiated, a benefit that will pay off in fewer calories consumed over the long haul. No more energy crashes in the afternoon! Choose from:
- Olive oil
Colorful, vibrant, organic, seasonal vegetables become the star of this meal. Take time to chop or dice your fresh veggies into a pleasing size before adding to your bowl. Choose from:
Add Healthy Carbohydrates:
- Bell peppers
- Snap peas
- Any other veggie of your choice
Wholesome carbohydrates are important for maintaining that pep of energy in your step, so be sure to include a serving of one of the following in your bowl. Choose from:
Finish with Flavor Add-Ons:
- Sweet Potato
- Brown or Wild Rice
Here’s where you could really let your creativity shine by adding your favorite fresh herbs or dressings to increase the flavor and enjoy-ability of the bowl. Choose from:
- Chopped fresh herbs
- Dried herbs
- Homemade dressing
- Homemade sauce
- Lemon juice
I’ve posted an example Nourish Bowl below for you to enjoy and to get your creative juices flowing as you begin to design and enjoy your Nourish Bowls of your own creation.
Don’t forget to get your fitness on by exercising 3-5 times each week. Remember that for your workout to be effective it must be challenging, progressive and consistent.
If you aren’t yet one of my amazing clients, but you’ve thought about it, reach out to me today. I’d love to hear from you and to get your fitness routine dialed in for maximum results!
Eat Less Sugar
Here’s the easiest way to drop unwanted weight: Eat Less Sugar. You’d be surprised at how many of the things that you eat on a consistent basis contain added sugar. It’s the accumulation of all these added sugars that create unwanted pounds to show up, seemingly out of nowhere.
When in doubt eat less sugar. You’re sweet enough already!
Quinoa Nourish Bowl
Here’s a Nourish Bowl that’s a great recipe to model! Once you’re ready, get creative and add your own favorite greens, protein, healthy fat, veggies and healthy carbs to a bowl and dive in. Enjoy!
Courtesy of RealHealthyRecipes.com
Here’s what you need…
- ¼ cup uncooked quinoa
- ½ cup chicken broth
- 1 Tablespoons spaghetti sauce
- 1 teaspoon water
- 1 cup fresh spinach
- 2 hard boiled eggs, peeled and sliced in half
- ½ avocado, pitted and chopped
- 6 cherry tomatoes, halved
- sea salt and black pepper to taste
- Combine the quinoa and broth in a small pot over medium high heat. Bring to a boil, reduce the heat and cook, covered, for 15 minutes. Remove from heat and mix in the spaghetti sauce.
- In a small skillet place the water over medium heat. Add the fresh spinach and sauté until tender.
- Divide the quinoa between two bowls and top each with one of the eggs, and half of the spinach, avocado and tomatoes. Season to taste with salt and pepper. Enjoy!
One serving equals: 323 calories, 15g fat, 33g carbohydrate, 286mg sodium, 8g sugar, 10g fiber, and 15g protein.
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Trisha has a masters in Nutrition, a Master Certified Personal Trainer and a National Champion Bodybuilder
and Rick is a Master Certified Personal Trainer
7923 Blue Ash Road
Cincinnati Fit Body Fitness
We at Cincinnati Fit Body Fitness offer boot camp, group training and personal training to help get you in the best shape of your life in the shortest, safest amount of time possible. We have fitness sessions for all levels and ages, and can assist clients in achieving their goals through motivational training and nutritional coaching.
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Are You Toxic? Could You Use A Colonic? But What Is A Colonic Anyway?
Colon hydrotherapy is a gentle purified water washing of the large intestine to clean, detoxify and aid in the reconstitution of intestinal flora. The client lies on a massage table and with a colon hydrotherapy machine, water is run very slowly into the colon. When slight pressure builds up in the colon, the water is released. To insure maximum sanitation, a disposable water and waste line and applicator are used. The therapeutic goals of colon therapy are to balance body chemistry, eliminate waste, and restore proper tissue and organ function.” (click to learn more)
Now Available at our Fitness Center is an Infrared Sauna. An Infrared Sauna is very different from a traditional sauna in that it uses specific bandwidth/frequency of sunlight. This infrared light energy is divided into three spectrums: Near, Medium and Far. They are defined by frequency ranges measured in small wavelengths called microns. Some of the health benefits include:
Please read more to find out what it can do for you.....
- Weight Loss
- Skin Rejuvenation
- Pain Relief
- Blood Pressure Reduction
- Improved Blood Circulation
- Cell Health, Muscle Recovery & Immunity