Lyndsey's Sweet Potato Pancakes and French Toast

Here is an idea to get your complex carbs, a veggie, and some protein!

Lyndsey's Sweet Potato Pancakes:
Non stick cooking spray
1 medium sweet potato or yam
1 scoop unflavored, unsweetened
Cajun seasoning, to taste
4 egg whites, beaten

1. Spray a frying pan with cooking spray and preheat at medium
2. Grate sweet potato or shred in a food processer. Combine in a bowl with protein powder and seasoning. Mix well.
3. Mix in egg whites.
4. Place one scoop of potato mixture in frying pan, shaping into a circle. Repeat for 4 pancakes.
5. Cook for abot 5 minutes-or until golden brown-on each side, spraying the tops with cooking spray before flipping.

Serve on own, or with cottage cheese (low fat) and diced tomatos. Can be reheated.

French Toast:
Canola oil spray
7 tbsp egg whites
1/3 cup skim milk
1/2 tsp cinnamon
1/2 tsp nutmeg
1/2 tsp vanilla extract
4 slices whole wheat bread

1. Spray a skillet with canola spray
2. In a medium sized bowl, whisk together egg whites, milk, cinnamon, nutmeg, and vanilla. Dip bread in mixture on both sides.
3. On medium high heat, place bread on skillet and cook for 2-3 min. on each side or until done.

Banana Yogurt Syrup:
1 cup Greek yogurt
1 small ripe banana
2 tsp. stevia
1 tsp vanilla extract

In a blender or food processer combine all ingredients and blend until creamy. Pour over French Toast. Excellent with berries.

Next Week...Get Ready

We will be taking measurements again next week, if you choose. So please, try to make some good decisions when it comes to Super Bowl parties and food! Go for the veggies without the ranch dip, one glass of wine vs. mixed drinks, a handful of peanuts or popcorn instead of the chips and salsa. If you are going to a party, bring something you can munch off of that will help you stay on track! Good Luck!

The Importance of Journaling

The Importance of Journaling: I know what your first thought is: "I don't have time to journal".....oh yes you do, and you know it! Most people don't want to admit or acknowledge what they are eating and drinking. It can be scary, upsetting, and a reason to actually change. It takes 30 seconds a meal, if that, to do. Studies have shown that people who journal their exercise and daily caloric intake have much better results when it comes to eating clean and staying on track.

You should:
-At a minimum, record what you eat and how much on paper or online (www.fitday.com is a good one and is free)

-If you have a few more seconds, note the time, and WHY you ate (i.e. I just worked out, I am hungry, I am upset, etc.) and how you feel that day (ie. slugish, energetic, happy).

-A few seconds available? Add in your workouts.

There will be simple logs in the studio for you to take. I used to have a "book" made at Kinko's for myself. It was easy, fast, and cheap.

If you are in need of some assistance or for someone to hold you accountable, please bring in your log or send to me over email. I will check it out, and make sure you are on a clean, healthy path to success.

Supplements

Here is a thorough list of supplements that many of you have asked or talked about. Take a look at the list and see if there are supplements that may help how you feel, exercise, sleep, etc. Pay special attention to the vitamins listed!

Supplements:
Originally found in Oxygen’s Nutrition Special 2005, page 67.

Acetyl L-carnitine Improves mental health, enhances memory
Acidophilus Prevents and combats yeast infections, aids in intestine health, prevents canker sores
B-12 Increases fromation of red blood cells, recommended for strict vegetarians and vegans
B-complex vitamins Help metabolism, increase energy
Beta-carotene Prevents certain cancers, enhances immunity, enhances eye health
Black cohosh root Alleviates symptoms of PMS and menstrual cramps, eases congestion, works as an anti-inflammatory
Caffeine Increases aerobic performance, works as anargogenic aid
Calcium Builds strong bones and teeth, aids muscle function, helps fat loss
Carnitine Enhances fat metabolism, improves cardiovascular performance
Chasteberry Eases PMS symptoms and menstrual disorders, regulates ovulation to promote fertility
Chitosan Hinders fat absorption, lowers cholesterol
Chromium Regulates glucose metabolism, helps build muscle tissue, aids in fat loss
Co-enzyme Q10 Antioxidant, aids with heart conditions and kidney treatment
Coleus forskohlii Lowers blood pressure, decreases muscle spasms
Collagen hydrolysate Helps regenerate and build cartilage, pain reliever
Colostrum Improves body composition, enhances recovery after exercise
Copper Strengthens joints, boosts immune system
Cranberry extract Improves urinary tract health
Curcumin Antioxidant, anti-inflammatory, slows cancer cell development
Digestive enzymes (plant enzymes) Assists in digestion, reduces inflammation and pain
Dimethylaminoethanol (DMAE) Memory and mood enhancer
Dong quai Eases PMS symptoms, relieves menstrual cramps and hot flashes
Echinacea Improves immune function, treats colds and flu
Evodiamine May suppress appetite, influences metabolism of certain medications
Fenugreek seeds Digestive aid, reduces blood sugar levels
Fiber Boosts intestinal health, improves regularity, lowers blood sugar, strengthens immune system
Fish oil Provides essential fatty acids, prevents heart disease, supports healthy brain function, helps repair joints
Flaxseed oil Provides essential fatty acids, anticarcinogen, strengthens the heart
Gamma-linolenic acid (GLA) Anti-inflammatory; strengthens nails, hair and skin
Ginkgo biloba Improves concentration, enhances memory, impotence treatment
Ginseng Improves aerobic capacity, enhances reaction time, strengthens immune system Glucosamine Aids joint and cartilage repair
Glutamine May temporarily fight colds in endurance athletes
Green tea extract Antioxidant, may protect against osteoporosis, aids in relaxation
Hydroxycitric acid (HCA) Inhibits carb to fat conversion, uses fat for energy during exercise, appetite suppressant
Kava kava Short-term reliever of anxiety, aids relaxation and sleep
Lecithin Improves mental health, neurological integrity, promotes healthy liverL-theanine Improves relaxation, lowers blood pressure
Lutein Improves eye health, prevents thickening of arteries
Lycopene Anticarcinogen, powerful antioxidant
Maca (lepidium meyenii) Increases energy, libido boost
Magnesium Strengthens muscles, may help prevent migraines
Melatonin Regulates sleep, improves immune system, fights jet lag
Octopamine Burns fat, treats chest congestion
Phenylalanine Used in treatment of depression, pain reliever
Phosphate salts Aids metabolism, enhances exercise performance
Potassium Helps to regulate electrolytes, lowers blood sugar
Protein powders Supplies vital amino acids, helps muscle repair and growth, increases lean muscle mass
Pyruvate Helps to reduce body fat, produces energy, increases endurance
Quercetin Relieves allergies and asthma, improves coronary health
Rhodiola rosea Eliminates fatigue, enhances performance, decreases depression
SAMe (S-Adenosyl-L-Methionine) Mood enhancer, slows progression of arthritis
Selenium Required for thyroid hormone metabolism, prevents cancer
Sesamin Antioxidant, enhances liver function, helps to maintain healthy blood pressure, protects liver
Shiitake mushroom extract Improves immune system, lowers cholesterol
Sodium bicarbonate Improves anaerobic metabolism
St. John’s wort Imporves mood, eases depression, anti-inflamatory
Taurine Increases strength, regulates heartbeat, maintains cell membranes, building block for amino acids
Tyrosine Enhances mood, increases energy, speeds metabolism, improves memory
Valerian root Eases insomnia, stress and anxiety
Vinpocetine Aids circulation, enhances mental function
Vitamin C Improves appearance of aging or sun-damaged skin, strengthens immune system, eases cold and flu
Vitamin E Replenishes skin, aids recovery during weight training, aids circulation
White kidney bean extract (Phaseolus vulgaris) Prevents the digestion of complex carbs Zeaxanthin Antioxidant, improves eye health
Zinc Improves symptoms of acne, improves overall immunity
5-HTP (5-hydroxytryptophan) Reduces stress, aids sleep

Add a Session for $20

If you have entered one, or both of our Countdown to Spring Break challenges, we have a deal for you! We are bringing back our "Add a Session On for $20" to help you acheive your goals for the challenge(s)! If you make an appointment 24 hours or less in advance, you will only pay $20 for that session! There is no limit!

See trainers for more information.

Caloric Needs

Equations to help you determine caloric intake or visit their website: http://www.sheerbalance.com/nutrition_calculators.html
Daily Basal Metabolic Rate
First determine your Basal Metabolic Rate (BMR - how many calories you burn at rest): Women:BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)Men:BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in year)
kCal

Total Daily Energy Expenditure (TDEE)
Using the Harris Benedict Formula, multiply your BMR by the appropriate activity factor to get the total number of calories you need:
· Sedentary (Absolutely no, or very little exercise): TDEE = BMR x 1.2
· Lightly active (light exercise/sports 1-3 days/week): TDEE = BMR x 1.375
· Moderately active (moderate exercise 3-5 days/week): TDEE = BMR x 1.55
· Very active (hard exercise 6-7 days a week; semi-active job): TDEE = BMR x 1.725
· Extra active (very hard exercise; active or physical job): TDEE = BMR x 1.9

Are you ready?

Are you ready to take this challenge on? Well, it is going to take consistent clean eating! Here are some quick and easy ideas to meet your protein, complex carbohydrate, and healthy fat needs! Continue to check back often for more assistance! We want you all to acheive YOUR goals!

Sources of Lean Protein: Calories per gram of protein = 4 (Rule of Thumb: Take in .8-1.0 grams of protein per lb. of body weight.)
Protein Shakes**
Low fat, low sugar yogurt
Low fat, non fat Cottage Cheese Cheese
Chicken Breast
Ground turkey
Pork tenderloin
Filet or sirloin or flank steak
Eggs in moderation**
Egg whites or egg beaters**
Natural Almond Butter/Almonds
Soynut Butter/Soynuts
Natural Cashew Butter/
Natural PB/Peanuts
Beans
Quinoa**
Fish (esp. salmon and white fish)
Shellfish
Low fat or non fat milk
Edamame, Lima Beans

Complex Carbs: Calories per gram of CC = 4
Oats
Whole Grains
Bran
Quinoa
Sweet Potato/Red Potato
Brown Rice
Whole Grain Rice
Beans
Wheat pasta
Carrots, Corn, Peas
Lentils
Fruits (esp. berries, grapefruit, pears, apples)
Vegetables

Healthy Fats: Calories per gram of fat = 9
Avacado
Seeds
Nut Butters (Natural)
Nuts, esp. Almonds (Eating almonds as part of a low-calorie diet helped subjects in a study published in the International Journal of Obesity lose 62 percent more weight and 50 percent more body fat than the control group, who ate a low-calorie diet that didn’t include almonds.)SoyFish (esp. salmon)
Olive Oil

Alcohol: Calories per gram of alcohol = 7 (Therefore, alcohol in moderation!!)

Countdown to Spring Break Challenge

2009 Countdown to Spring Break Challenge:

Challenge #1: Body Fat and Measurements
Tricep, Stomach, Thigh Body Fat %
Chest, Stomach, Hips/Glutes Tape Measurements (arms and thighs optional)

Challenge #2: Physical Fit Challenge
Pull Ups on Wall Unit (chin or chest to bar)
Planks on Reformer with hands on Shoulder Pads (good form)
Jumping in 1st position on Jumpboard (heels must stay together on all)
Flexibility Test

Spring Break is 8 weeks away…and I think it is safe to say that the Holidays took their toll on all of our bodies, in one way or another. At this time of year, our intentions to “get in shape” are awesome, but often short lived. This optional 8 week challenge, which will end with prizes, will motivate you to stay on track of your fitness goals for the New Year. The challenge will involve several measurements so that it is fair for all participants. We will take body fat measurements with calipers, body measurements with a tape measure, and physical fitness strength measurements. As far as the measurements are concerned, we will look at percentage decrease rather than who lost the most. All numbers and measurements will be kept confidential. After all, this challenge is more for personal growth and learning.

The challenge will start this week. If you take measurements on Monday, then your final measurements will be taken Monday, March 1st. Another example, if you start this Friday, then your final measurements will be taken on March 6th.

The physical fitness measurements will be practiced during your workout, if you choose, so by the final week you are ready to give it your best for the challenge. We have heard that some of you "do not like competition", so please make this a contest against yourself. And remember, numbers will not be shared except for the winner.

We recommend that you come a few minutes early for body fat and tape measurements, as well as try to have your measurements done by the same trainer to avoid inconsistency.

The client, separated by gender, who loses the biggest percentage of body fat will receive a prize. Also, the client with the best, overall “score” in the physical fitness challenge wins a prize. If you choose to participate in the challenge(s), there will be a $10 contribution for each challenge. Think about it; the more people who participate, the bigger the pool of $ for prizes! Boston St. WILL NOT take any profit from the challenges.

With each week, there will most likely be questions and suggestions from all of you, so we will keep the BSP blog updated with these thoughts, as well as tips and ideas to ensure success.

(If you refer a friend or family member to join you in the Countdown to Spring Break Challenge, you will receive a complimentary session or 5 % off your next package.)