Designer Whey | Green Protein Machine

Ingredients

1 scoop Designer Whey French Vanilla (or whey pwdr of choice)

1 cup vanilla almond milk (I use unsweetened, original almond milk)

2 cups fresh spinach

1/2 banana

1/2 pkt stevia- sweetened to taste

8-10 ice cubes

Directions

Combine ingredients in blender. Blend on high for one minute.

Our first "Where's Metabolic Man?" winner!

We had 5 correct answers to our September "Where's Metabolic Man?" contest.  Emily, Amy, Scott, Stacey, and Candy all correctly identified China as the location.  We tossed those names into the towel bin (didn't have a hat) and the winner was Emily.  Emily will receive a $20 discount on her October metabolic registration.  Remember, playing games isn't the only way to receive a discounted registration.  If you bring us a referral who signs up for the entire month of metabolic training, you will also receive a $20 discount on the next month's registration...  and you can have multiple referrals, up to a free training.

Metabolic Man will show up again in October in another mystery location.  There are clues in each picture that will help you to identify the location.  September's photo had a rock in the background that had the Beijing Olympic symbol on it. 

Fresh Flavor Guacamole

This past week I was sending chicken fajitas off to the mountains with my husband for hunting camp and they were not going to be complete without a bit of the green stuff. So some playing around in the kitchen produced this version. I tried this out on Sherry and Metabolic Man this past weekend and it got the stamp of approval!  This is really simple, fresh and full of flavor and it is a GOOD fat! Enjoy!



 

 



2 avocados, smashed 
1/2 to 1 clove of fresh minced garlic (adjust to your taste but remember it is fresh and strong, ask Metablic Man)
1-2 Tb fresh minced onion, adjust to taste
1/3 c chopped fresh cilantro
1/2 diced jalapeno
1/4-1/3 diced fresh tomato
Squeeze the juice of  1 lime into the guacamole and stir
Salt & Pepper to taste

Mix all ingredients together and dip a chip or veggie or garnish fajitas, tacos, chili....you get the idea.

How low can you go?

We are going to throw some numbers at you again which may leave you scratching your head and thinking we can't make up our minds.  We keep telling you that the quantity of food you consume is not nearly as important as the quality of the food you consume...  which is mostly true.  Obviously, if you eat many more calories than you burn, you will gain weight.  But, if you are making good quality food choices, your body will start producing hormones that will reduce your food cravings and automatically prevent you from overeating.  So why do we keep putting numbers out there or recommending tools like Mynetdiary that count calories?  We want you to use them as a temporary tool to help identify areas where you can improve your diet.  Once you have identified problem areas and made appropriate adjustments, you won't  need the tools anymore. 

So this week's numbers are going to focus on fat, and more specifically, how little fat is too little.  Most dietary guidelines suggest that healthy adults limit dietary fat to no more than 20 to 35 percent of total daily calories.  So if 20 percent is good, then 15 percent must be better when trying to lose weight, right?  Not so fast. 

Fats play a very important role in our diets and our overall health.  First, fat slows the digestive process so that you are not hungry shortly after eating a meal.  Fat also aids in the absorption of the fat-soluble vitamins, A, D, E, and K.  These vitamins are important in bodily functions such as growth, immunity, cell repair, and blood clotting.  If you are not consuming enough fat in your diet to bring these vitamins into your body, they will simply be excreted and you can be at risk for vitamin deficiency. 

But all fat is not created equal!  When selecting fats to include in your diet, focus on unsaturated fats; either polyunsaturated or monounsaturated.  Omega-3s are an especially good fat choice.  Not only are they unsaturated fats, but they also act as metabolic messengers and actually improve fat metabolism.  Omega-3s are found in fatty fish like salmon as well as flax seed and walnuts.  Other sources of good fats are grass-fed meat, seeds, avocados, and olive oil. 

So...  try to keep your dietary fat intake in the 20 to 35 percent range of total calories, but more importantly, once you have determined you are in that range, focus on getting the right kinds of fats.

Quick Pork Saute w/ Blackberries

You can substitute flattened boneless chicken breast, turkey cutlets or veal scallops for pork; adjust cooking time accordingly.
4 servings

Total Time: 30 minutes

Ingredients

• 4 4-ounce boneless pork loin chops, 1/2 inch thick, trimmed
• 1/4 teaspoon salt, or to taste
• 1/4 teaspoon freshly ground pepper
• 3 teaspoons extra-virgin olive oil, divided
• 1/3 cup finely chopped shallot, (1 large)
• 1 tablespoon chopped fresh thyme, or 1 teaspoon dried
• 1/2 cup port, or brewed black tea
• 1/2 cup black currant nectar, blackberry or blueberry juice
• 1/2 cup reduced-sodium chicken broth
• 2 tablespoons balsamic vinegar
• 1 1/2 teaspoons cornstarch
• 1 1/2 teaspoons water
• 1 cup fresh or frozen and thawed blackberries
• 2 teaspoons butter

Preparation

1. Season pork chops with salt and pepper. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add the pork and cook until browned and just cooked through, 2 to 3 minutes per side. Transfer to a plate. (Do not wash skillet.)
2. Add remaining 1 teaspoon oil to the pan. Add shallot and thyme; cook, stirring, for 30 seconds. Add port (or tea), black currant nectar (or blackberry or blueberry juice), broth and vinegar; bring to a boil, scraping up any browned bits. Cook, stirring occasionally, for 5 minutes to reduce sauce and intensify flavor.
3. Mix cornstarch and water in a small bowl. Add to the sauce and stir until lightly thickened. Reduce heat to low. Add blackberries and butter. Simmer, stirring, just until the butter has melted. Return the pork chops and any accumulated juices to the pan; turn to coat with sauce. Serve immediately.

Nutrition

Per serving: 264 calories; 8 g fat; 57 mg cholesterol; 11 g carbohydrates; 22 g protein; 2 g fiber; 342 mg sodium; 624 mg potassium

Got a question?

You have heard us many times encouraging you to approach us with any questions you may have regarding metabolic training, your other fitness endeavors, nutrition, etc.  We have received some really good questions and decided that if one person was asking the question, others have probably wondered about that topic also.  So this week's posting will address some of the questions we have received.

When is the best time to stretch?

The warm up that we do prior to metabolic training may be somewhat different from the type of warm up you have done in other trainings or classes.  That is because  warming up and stretching are not synonymous.  A proper warm up prepares your muscles and body for the activity you are about to perform.  The purpose of the dynamic warm up that we perform is to increase blood flow to your working muscles and to increase nervous system awareness.  This will decrease your risk of injury and improve your performance.  So...  the best time to stretch is actually after your workout.  Stretching elongates the muscles and can aid in relaxation and in some studies has been shown to reduce muscle soreness.

What can I do to prevent leg cramps?

The cause of leg cramps is not always known, but some possible causes or contributing factors are dehydration and loss of sodium, magnesium, and potassium.  One precaution you can take to help reduce the likelihood of getting leg cramps is to stay well hydrated.  We recommend bringing a bottle of water or sports drink to the training.  Even if you do not feel the need to hydrate during  the session, if you bring something to drink and make it a point to finish it by the time you get home, you will be one step ahead in remaining hydrated.  You can also help maintain proper potassium and magnesium levels by eating foods rich in these minerals.  Some potassium rich foods are bananas, brussel sprouts, cantaloupe, lima beans, skim milk, baked potatoes, spinach, and low-fat yogurt.  Foods rich in magnesium include black or white beans, halibut, okra, spinach, almonds and wheat bran.  


What can I do to lose abdominal fat?

We have said it before and we'll say it again...  you cannot spot reduce.  Having a toned midsection is a combination of reducing your overall body fat percentage and toning the abdominal and core muscles.  You have taken one big step toward reducing body fat by beginning metabolic training which will increase your metabolism and your lean muscle mass.  Other factors that influence the amount of abdominal fat are diet, sleep, and stress.  These three things have a direct impact on the "good and bad" hormones in your body.  We will continue to post topics and recipes that focus on  lean proteins and complex carbs.  Focusing more on good, quality food choices rather than counting calories will help balance out the hormones that impact how much you eat and how much abdominal fat you have.


If you've got a question, post a comment, send us an email, or just ask us in person!

Broiled Salmon with Pineapple Salsa

Note: We substituted Grilled Chicken for the Salmon and it was delicious!
Light & Healthy Magazine

Salsa:
1 1/4 c chopped fresh pineapple or substitute mango
1 scallion sliced thin
1/2 jalapeno minced
4 tsps lime juice
1 tsp minced fresh cilantro
salt & pepper to taste

Combine all ingredients for salsa and set aside.

Fish or Chicken:
4  tsps honey
1/4 tsp water
1 tsp brown sugar
3/4 tsp ground coriander
1/2 tsp ground ginger
1/2 tsp garlic powder
1/2 tsp pepper
1/4 tsp salt
1/4 tsp ground allspice
1Tb olive oil
4 (6 oz) skinless center cut salmon fillets or Chicken cutlets

Combine all ingredients for the fish/chicken and marinade the fish/chicken  for 30 minutes. To broil the fish, position the oven rack 6" from the heating element, set the oven to broil. Put the fish on a foil lined baking sheet, skin side down. Broil until golden, 6 to 9 minutes. If using chicken then heat grill to medium and grill until done, cutlets will cook fast so keep a close  eye on them. Serve with the salsa.

Sleep well, relieve stress, and lose weight?

Which of the following has the most calories?

   A. Large orange
   B. Stress
   C. Slice of cheesecake
   D. Lack of sleep

Okay, kind of a trick question.  An orange obviously has fewer calories than cheesecake, and you may be thinking that stress and lack of sleep have zero calories.  While that may be true in one sense, they both play a significant role in whether you gain weight or lose weight.

Michael Breus, clinical director of the sleep division for Arrowhead Health explains how two hormones that are affected by lack of sleep can contribute to weight gain, or an inability to lose weight.  "Ghrelin is the 'go' hormone that tells you when to eat, and when you are sleep-deprived, you have more ghrelin.  Leptin is the hormone that tells you to stop eating, and when you are sleep-deprived, you have less leptin."  So this imbalance of hormones, coupled with low energy levels from lack of sleep, may cause you to overeat and be more likely to choose a cup of coffee and candy bar for that energy spurt that is short-lived and will lead to yet more unwanted pounds.  So it is a vicious cycle. 

So how do you break the cycle?  Start by setting a schedule that will allow you to get at least 7-8 hours of sleep per night.  To improve your sleep quality, avoid caffeine after 2 pm and avoid or limit alcohol.  In addition, if you are in the habit of eating large meals in the evening, try to more evenly space your calories throughout the day and avoid heavy carbs and fats before bed.  Finally, reducing your exposure to bright light before you go to bed will also increase your quality of sleep.

Stress is another factor that can play a large role in weight gain.  The problem lies within the neuroendocrine system which produces a series of hormones in response to stress.  The primary culprit is cortisol because it causes an increase in appetite.  Without delving too far into the science, this response is part of our "flight or flight" survival instinct.  To make the situation even more challenging, the "fuel" that our bodies crave in a "fight or flight" situation is sugar which is one reason we crave carbohydrates when we are stressed.

Again, how do we break the cycle?  Before we reach for that sugary energy shot, we need to break the cycle in another way.  Exercise is the best stress relief.  First, it burns calories.  Second, when you start moving, your body begins to produce a cascade of biochemicals, some of which counter the negative effects of the stress hormones, as well as controlling insulin and sugar levels.  Even getting up and going for a short walk can help break the stress-snack cycle and have a positive impact on hormones.

Other tips for dealing with stress and avoiding stress-related weight gain include making time for relaxation, getting enough sleep as mentioned above, limiting intake of caffeine and alcohol, not skipping meals, and eating a balanced diet including whole-grain and high fiber foods. 

We know...  it's a lot to take in and change can be overwhelming, but big changes happen with lots of little manageable steps.  So start with one change that seems the easiest to implement, and when that has become a habit, add another.  And before you know it, you will not only be healthier because you are sleeping better and managing stress better, but you may see some unwanted pounds disappear!

Grand Canyon to San Francisco Peaks to 5ks!

We hear about you making choices that are heart healthy...changing eating habits, parking your cars farther away from the front door of the store, riding your bikes, hiking, walking etc...some of our most recent reports involve...

 Kate doing a 10 day Grand Canyon Rafting Trip! We look forward to her report and pictures!

 Kathleen, spends part of her time in Flagstaff and while there she has taken advantage of hiking 'the peaks'.

Stacy, Calvin and Kate have all participated in 5ks this summer, all three hit Phoenix for a fun splash run and more recently Stacy was sponsored to run in Flagstaff where she out-performed her own expectations!

Amy and her family are participating in a walk for the JDRF Walk to Cure Diabetes November 3rd!

Staying active is not and does not have to be a drudgery. Challenge yourself. Set goals that you want to accomplish, long term goals and short term goals to get you there. Write down in your schedule your activity that you will do on the off days from Metabolic training. Talk to your personal trainers about what is realistic for you and how to go about achieving those goals.

Your smiles make us smile, your success in reaching your fitness goals is our success so come and talk to us and we will keep you going in the right direction.
-your Personal Fitness Trainers

Our Fearless Leader!

Giving credit where credit is due...  Amy once again showed awesome form and strength in leading this morning's TRX session.  Since Amy was not visible in last week's photo, Dave took advantage of the opportunity (and we would expect no less from him) to try to take center stage, but Amy was not going to let him get by with it.  We had a great workout and effort from all of our participants this morning and even got to enjoy a few cool raindrops midway through the workout.



Amy leading the way!

Dave still smiling and being a good sport after traveling back from the other side of the world to do Wednesday & Thursday Metabolic followed by Friday TRX!



Look at those guns on Scott!



Accountability

Health clubs and fitness professionals know that anywhere from 50 to 80% of people who begin an exercise program will dropout before 6 months, giving an exercise adherence rate of only 20% to 50% at best.  We can boast of an exercise adherence rate of 60 to 70% with our metabolic program.  Why?  While we like to think it is because you like us :-) we know there are many other factors involved.  Accountability plays a very large role.  If you have accountability to your objectives, you are much more likely to be successful in reaching your goal.  Exercising with a group and with a fitness trainer automatically makes you more accountable. 

What happens when you miss a training?  It is likely that the person who works out next to you will ask where you were...  whether or not you are okay.  Why do you think we ask you to let us know when you will miss a training?  We care about you and we want to keep you on track with your fitness program.  That is why when you miss a training without letting us know, you may get a call or an email checking in on you!

In addition to keeping you accountable and successful with your fitness, we also want to assist you with your nutrition and weight loss goals.  You have heard us many times urging you to not sabotage or "undo" all of your sweat and hard effort with a poor diet.  You have also heard us reinforce that you cannot out-train a poor diet.  In our inquiries and search for a great nutrition app, one of our participants recommended MYNETDIARY.  It is an app that you can download to your phone, or you can go online to www.mynetdiary.com.  The app allows you to easily track your food and beverage intake for the day as well as your energy expenditure through exercise and daily activities. 

As we have mentioned in prior blog postings, all calories are not necessarily created equal since they have different effects on the hormones that regulate hunger cravings and feelings of satisfaction.  Also, the quality of calories can be even more important than the quantity of calories.  However, the fact remains that most people underestimate the number of calories they consume and overestimate the number of calories they burn.  Therefore, using an app that tracks calories consumed and burned can be a reality check.  The app will also give you a nutrition breakdown of carbs, protein, fat, fiber, etc.  This can be a good way to recognize poor habits and make positive changes in your diet. 

If you have a fat loss/weight loss goal, we encourage you to try the app or the online version for two weeks.  This will help you to identify patterns and areas for improvement.  Once you have identified your problem areas, if you need assistance in making changes, we can offer suggestions to help you reach your goal.

Quinoa Fruit Salad

This recipe has incredible fresh flavor with a whole bunch of goodness! It pairs well with dinner as a side dish or takes center stage easily as breakfast or a snack. 

Quinoa Fruit Salad 

from the blog of twopeasandtheirpod                 

Yield: Serves 6-as a side dish

Ingredients:

1 cup red quinoa
2 cups water
Pinch of salt

For the Honey Lime Dressing:

Juice of 1 large lime
3 tablespoons honey (or substitute Stevia)
2 tablespoons finely chopped fresh mint

For the fruit:

1 1/2 cups blueberries
1 1/2 cups sliced strawberries
1 1/2 cups chopped mango
Extra chopped mint, for garnish-optional

Directions:

1. Using a strainer, rinse the quinoa under cold water. Add quinoa, water, and salt to a medium saucepan and bring to a boil over medium heat. Boil for 5 minutes. Turn the heat to low and simmer for about 15 minutes, or until water is absorbed. Remove from heat and fluff with a fork. Let quinoa cool to room temperature.

2. To make the Honey Lime Dressing: In a medium bowl, whisk the lime juice, honey, and mint together until combined.

3. In a large bowl, combine quinoa, blueberries, strawberries, and mango. Pour honey lime dressing over the fruit salad and mix until well combined. Garnish with additional mint, if desired. Serve at room temperature or chilled.

Use your favorite fruit in this salad. Blackberries, peaches, kiwi, raspberries, pineapple, grapes, etc. are great options

Berry Nutty Quinoa

Quinoa (pronounced kinwa)
A complete protein offering from this humble little seed, also known as a psuedo grain makes it a great add-in to many dishes, sweet or savory. Quinoa cooks quickly and is available in most grocery stores. This seed has taken a solid stance in the world of gluten free eating and vegetarians looking for complete protein alternatives. It comes in a variety of colors with the red being sweet and nutty in flavor.The following link provides more information in detail http://en.wikipedia.org/wiki/Quinoa.

Try something new for breakfast..I loved it but then maybe I am a little nutty :-)

Berry Nutty Quinoa 

Deerfield Spa

Serves 4

1 c non-fat or non-dairy milks (soy, almond...)
1 c water
1 c red quinoa (rinsed)
2 c fresh blackberries
1/2 tsp. ground cinnamon
1/3 c chopped pecans, roasted
Natural Sweetener: honey, stevia, agave nectar.


Directions: Combine milk, water and quinoa in a medium saucepan and bring to a boil over high heat. Reduce heat to medium low, cover and simmer 15 minutes. Turn off heat and let it stand 5 minutes. Roast pecans in a dry skillet over medium heat 3 minutes. Stir blackberries and cinnamon into quinoa, transfer to 4 bowls and top with pecans. Drizzle sweetener over each serving.