No Sweat?

Ever wonder why the person working out next to you is sweating so much that they are creating their own micro-climate equivalent to that of a rain forest while you are simply "glistening", and yet you are sure you are putting out just as much effort?

There are a number of factors that determine how much we sweat.  Perhaps the most significant determining factor in our sweat rates is gender.  While it may not be true that women merely perspire or mist while men sweat, it is true that men sweat more than women.  The reason for this has not been researched very thoroughly.  There is a new study, however, that compared a group of trained athletes, male and female, as well as an age- and gender-matched group of untrained volunteers.  The participants were monitored while they rode stationary bikes in a physiology lab heated to 86 degrees.  The researchers discovered that the fit men perspired the most, and significantly more than the fit women.  They also determined that the men were not sweating more because they were using more sweat glands, but instead the women were simply producing less sweat from each gland.  One theory that has not yet been proven is that men's higher sweat rates are due to higher levels of testosterone.  Earlier studies that show that the sweat rates of prepubertal boys and girls are roughly the same suggest that this theory may be valid.

Another factor that determines an individual's sweat rate is their level of fitness.  Physical activity generates body heat, and as the intensity and duration of the activity increases, so does our body's core temperature.  Without an internal or external process to cool our bodies our core temperature will continue to rise.  Once it reaches a critical level of about 104 degrees, our body begins to shut down and we are in a life threatening situation.   Sweat functions to cool our bodies.  As a person becomes more physically fit their body becomes more efficient at cooling and begins to sweat at a lower core temperature.  The study mentioned above validates this as it found that the unfit women, by a wide margin, perspired the least.  Their core temperatures rose significantly before they began to sweat at full capacity. 

Finally, we are all individuals, and just as is the case with our other physical attributes, we are all unique.  So the person who is standing in a wading pool at the end of their workout didn't necessarily work any harder than the person who is simply glistening.  Remember, though, generating heat during your workouts means you are kicking in that metabolic burn.

Sesame Chicken

Punch-up your protein with this savory meal!

Photography Maya Visnyei

Ingredients:

4, 4 oz boneless, skinless chicken breast

2 tbsp low-sodium soy sauce

1 tbsp smooth peanut butter

2 tsp sesame oil

Juice from 1/2 lime

4 tbsp unbleached flour

3 tbsp sesame seeds

1/8 tsp four-blend pepper

Canola oil cooking spray

Instructions:

Preheat oven to 450°F.

In a food processor or blender, combine soy sauce, peanut butter, oil, and lime juice. Blend until peanut butter is thoroughly mixed with the other ingredients and then pour onto a plate.

On another plate, mix the flour sesame seeds and pepper.

Coat each piece of chicken in the peanut butter mixture. Then coat the breasts in the flour mixture.

Place chicken onto a non-stick cookie sheet sprayed with canola oil. Then spray each breast with oil until covered.

Finally cook the chicken for 20 minutes, or until it is cooked through.

Serving suggestions: Place chicken on a mixture of brown rice (half cup) and Bush’s Pinto Beans (quarter of a cup).

Nutrients per serving (Makes 4 servings):

Calories: 310, Fat: 12 g, Carbohydrates: 8 g, Protein: 39 g

Asparagus and Cheese Omelette

Feel like adding to your eating plan? Easy and tasty, this is for you.

Photography by: Greg James

Ingredients:

4 egg whites

1 egg yolk

1 tablespoon onion, finely chopped

1 tablespoon skim milk

5 spears asparagus

1 ounce Swiss cheese

Pepper to taste

Cooking spray

Instructions:

In a nonstick frying pan coated with cooking spray, cook the onion until it’s clear. In a bowl, beat the eggs together with the milk, and then add it to the onions. Once it’s cooked on that side, flip it over, and then add the asparagus and cheese to the upright side of the egg. Once the egg is completely cooked, fold in half to cover the asparagus, and let it cook for another couple of seconds. Serve immediately.

Protein Bars

Metabolic Warrior Emily has contributed another great recipe. Note some hi-lited suggestions if you are needing alternative ingredients. Emily also commented:
‘This is a recipe I make a lot. I choose whey protein instead of soy. I also substitute Greek yogurt for the tofu, add walnuts, and use whatever dried fruit I have in my pantry.
:-)’ Thank you Emily!

Yield:24 (2-inch) squares

Level:Easy

Ingredients

4 ounces soy protein powder, approximately 1 cup (whey or vegan protein pwdr substitutes)

2 1/4 ounces oat bran, approximately 1/2 cup

2 3/4 ounces whole-wheat flour, approximately 1/2 cup

3/4-ounce wheat germ, approximately 1/4 cup

1/2 teaspoon kosher salt

3 ounces raisins, approximately 1/2 cup

2 1/2 ounces dried cherries, approximately 1/2 cup

3 ounces dried blueberries, approximately 1/2 cup

2 1/2 ounces dried apricots, approximately 1/2 cup

1 (12.3-ounce) package soft silken tofu (For the soy sensitive, you can try using a vegan yogurt - such as rice, almond or coconut milk based yogurts. You may need to add a little cornstarch or a binder, though. Also, Greek yogurt has worked well for Emily.)

1/2 cup unfiltered apple juice

4 ounces dark brown sugar, approximately 1/2 cup packed

2 large whole eggs, beaten

2/3 cup natural peanut butter

Canola oil, for pan

Directions

Line the bottom of a 13 by 9-inch glass baking dish with parchment paper and lightly coat with canola oil. Set aside. Preheat the oven to 350 degrees F.

In a large mixing bowl, combine the protein powder, oat bran, wheat flour, wheat germ, and salt. Set aside.

Coarsely chop the raisins, dried cherries, blueberries and apricots and place in a small bowl and set aside.

In a third mixing bowl, whisk the tofu until smooth. Add the apple juice, brown sugar, eggs, and peanut butter, 1 at a time, and whisk to combine after each addition. Add this to the protein powder mixture and stir well to combine. Fold in the dried fruit. Spread evenly in the prepared baking dish and bake in the oven for 35 minutes or until the internal temperature reaches 205 degrees F. Remove from the oven and cool completely before cutting into squares. Cut into squares and store in an airtight container for up to a week.

SERVES 24

Calories: 167

Total Fat: 5 grams

Saturated Fat: 1 grams

Protein: 8 grams

Total carbohydrates: 23 grams

Sugar: 14 grams

Fiber: 3 grams

Cholesterol: 18 milligrams

Sodium: 79 milligrams

Can a dumbbell a day keep the doctor away?

Researchers at the University of British Columbia and Vancouver Coastal Health Research Institute conducted a study comparing three groups of women 70 to 80 years of age.  The women were randomly assigned to participate in weight training classes, cardio (walking), or yoga or Pilate's classes.  All of the participants had mild cognitive impairment which is a risk factor for Alzheimer's and dementia. 

The researchers found that those participants who were assigned to the weight training and cardio groups incurred fewer health care costs as measured by doctor visits and lab tests.  The results of this study reinforce findings of similar studies.  A study published in the Journal of Aging Research found that cardio and weight training programs improved cognitive performance in participants while toning classes that incorporated yoga and Pilate's did not.

We know that most of our Warriors are not in the 70 to 80 year age group (but we are incredibly proud of those who are).  So what about the rest of you teenagers to 60 somethings?  We all reap the benefits of a fitness routine that includes regular cardio conditioning and strength training.  Metabolic Training improves our heart health through the cardio aspect and those dumbbells that you have become so attached to help strengthen your bones, provide arthritis relief, and improve glucose control, body composition, state of mind and sleep.  We hope this gives you even more motivation to keep lifting, pushing, and pulling those dumbbells!

Hummus

We got together recently with a group of friends that all seem to have a knack for good snacks! The following Hummus recipe from  Emily (also a killer Metabolic Warrior) really turned out to be the most addictive so from someone who knows their hummus to you...my mouth is watering again...off I go to make it for myself!

Hummus is one of the more popular Middle Eastern dips. Served with fresh or toasted pita bread, hummus makes for a great snack or appetizer. Tahini is an important part of the hummus recipe and cannot be substituted. However, it can be omitted.

Prep Time: 10 minutes

Total Time: 10 minutes

Ingredients:

1 16 oz can of chickpeas or garbanzo beans

1/4 cup liquid from can of chickpeas

3-5 tablespoons lemon juice (depending on taste)

1 1/2 tablespoons tahini

2 cloves garlic, crushed

1/2 teaspoon salt

2 tablespoons olive oil

Preparation:

Drain chickpeas and set aside liquid from can. Combine remaining ingredients in blender or food processor. Add 1/4 cup of liquid from chickpeas. Blend for 3-5 minutes on low until thoroughly mixed and smooth.

Place in serving bowl, and create a shallow well in the center of the hummus.

Add a small amount (1-2 tablespoons) of olive oil in the well. Garnish with parsley (optional).

Serve immediately with fresh, warm or toasted pita bread, or cover and refrigerate.

Variations

For a spicier hummus, add a sliced red chile or a dash of cayenne pepper.

Storing Hummus

Hummus can be refrigerated for up to 3 days and can be kept in the freezer for up to one month. Add a little olive oil if it appears to be too dry.

Emily’s Tip:

This is the hummus recipe that I use. I microwave the garbanzo beans for about 3 minutes (which really improves the texture in the end. I also add some jalapeño to taste. :-) enjoy.

Your Sedona Personal Trainers take their hats off you!

Amazing job Warriors!

We have seen tremendous progress over the past few months:

• Chest to the floor push ups
• Deeper squats and lunges
• Better balance
• Increases in the amount of weights used

And we know you have noticed results as evidenced by the following comments:

• I have lost 7 pounds since I started the program (4 weeks ago)
• I looked down and saw my belt buckle this morning!
• I should be increasing my weights
• I can reach down and tie my shoes...  without pain!

We have seen you push hard.  You just powered through a Rogue week with 10 rounds.  That is not just because of the muscular strength you have gained, but from the mental toughness and from the confidence you have gained that you can push through hard workouts or situations.  The best changes start on the inside...  in your heart, in your lungs, in your brain...  and work themselves outward.  Your muscular strength is a by-product of your inner strength.  Keep pushing forward Warriors!

Cinnamon Streusel Apple Crunch Muffins-Gluten Free & Vegan

Dry:

1 cup brown teff flour
1 & 1/3 cups almond flour (I used Bob’s red mill)
1/2 cup Tapioca Starch (I used Bob’s Red Mill)
1/2 tsp kosher salt
2 tsp baking powder
1/2 tsp baking soda
3/4 tsp xanthan gum
1 tbsp ground cinnamon
1/2 tsp ground ginger
1/4 tsp ground nutmeg
1 cup organic cane sugar


Wet:

3 tbsp extra virgin olive oil (or coconut oil)
1 tbsp egg replacer powder whisked with 1/4 cup warm water
3/4 cup warm water
1 small Granny Smith apple, peeled and diced (1 cup)




Streusel topping:

1/4 cup sugar (I used Turbinado)
2 tbsp almond flour
1/2 tsp cinnamon
1 tbsp non-dairy buttery spread like Earth Balance






Directions:


1. Preheat oven to 375F and line a muffin tin with liners.

2. In a small bowl, whisk together the egg replacer and water and set aside.

3. In a large mixing bowl, whisk together the dry ingredients.

4. In a smaller bowl, whisk together the wet ingredients (except for apple). Add the wet to dry and with an electric mixer, beat until combined. It will be like a very thick cake batter. Fold in the peeled and diced apple.

5. Using a spoon, distribute the batter evenly among the liners to make a dozen.

6. Sprinkle the streusel and bake in the oven at 375F for 27-28 minutes or until muffin slowly springs back when touched. Cool in the pan for only 5 minutes (longer and it will get soggy!) before transferring to a wire rack until completely cool. The muffins will break apart if you unwrap them before they are cooled, so be sure to cool them for at least 30 minutes. Store in an air-tight container for up to 3 days.



Read more: http://ohsheglows.com/2011/06/30/our-paneras-gluten-free-dream-day-apple-crunch-muffin/#ixzz2PpFjsNCA

Think outside the pillbox

When something hurts often times our first reaction is to reach for the pill bottle.  Our pain is often caused by inflammation which can be caused by trauma or injury.  But pain and inflammation can also be the result of a poor diet or lack of exercise.  A very common cause of pain is an inflammatory diet filled with processed foods, sugars, trans fats, and refined oils.  Food sensitivities can also cause chronic inflammation and pain. Common food triggers are wheat, gluten and dairy.

Need a little more motivation to make some dietary changes to reduce inflammation in your body?  There is increasingly more evidence to support the theory that cancer, diabetes, depression, heart disease, stroke, and Alzheimer's all share a common denominator: inflammation.

Rather than living with the pain or reaching for the pain meds, try eliminating processed foods, reducing or eliminating sugar, and experiment with a two-week elimination diet, taking out all gluten and dairy.  As well as eliminating inflammatory foods, consider adding nutrients that have been shown to reduce inflammation.  Turmeric, an Asian spice found in curry powder, has often been called nature's ibuprofen.  It has been shown to have anti-inflammatory effects equal to hydrocortisone and Motrin without the negative side effects.  Omega-3 fats found in fish oil, blueberries and sweet potatoes have also been shown to reduce inflammation in the body.

Finally, just as is true with every other aspect of your health and well-being, diet alone is not enough.  Exercise, sleep, and stretching all have a positive impact on reducing inflammation.