Summertime Fruits and Vegetables

The summer sunshine brings us a variety of fresh fruits and vegetables to choose from. According to the Food Guide Pyramid we should eat 5 servings of fruits and vegetables a day. Fruits and vegetables contain vitamin and nutrients.

1. Vitamin A found in tomato, broccoli, and brussels sprouts may improve vision, promote bone health, and maintains healthy hair and skin.

2. Vitamin B found in avocados, peaches, and watermelon help the cells in your body convert carbohydrates into energy.

3. Vitamin C found in green peppers and strawberries is a powerful antioxidant that protect your cells from the effects of free radicals, which are damaging by-products of metabolism and may be a contributing cause of cancer.

4. Vitamin K is found in raspberries and cucumbers, helps to keep blood from clotting and assists in bone health.

Fruits and vegetables can be a great snack to have on hand and also should be added to every meal. Here are some ideas to get your five servings of fruits and vegetables per day:

1. Keep cleaned strawberries, raspberries, and blackberries in a bowl in your fridge for a quick snack throughout the day.

2. Steam broccoli and carrots and add fresh herbs for a quick side for your dinner.

3. Roast brussels sprouts, cherry tomatoes, red onion, and asparagus tossed in olive oil and rosemary in the oven. Serve with grilled chicken.

4. Slice tomatoes and add balsamic vinegar, chopped red onion, basil, pepper, and oregano for a a great summer salad! Add mozzarella or top with some parmesan cheese.

5. Slice avocado for an easy salad topper. One of my favorite salads is fresh greens topped with chopped red onion, dried cranberries, and an avocado dressing. To make the avocado dressing simply slice the avocado and mush it up like you would for guacamole, add some pepper and put over salad.

Summer is only 4 weeks away! This week try to get your five servings of fruit and vegetables per day. Eat your fruits and vegetables first at every meal to fill up on those before eating your carb and protein.

In Health,
Tricia

Breathe, Bend, Stretch

Yoga is a great way to exercise but there are numerous other benefits as well. Yoga keeps you flexible in mind and body. It allows you to quiet your mind from all the distractions you face everyday. For me, Yoga is a way to come back into my body and forget about everything else. It reminds me to breathe, focus, and relax.

I put together a short yoga sequence for you to do any time you need to breathe, bend, stretch and take a moment for yourself. If you aren't familiar with the exercises, a great resource is www.yogajournal.com. They have a directory of exercises and how to perform them. Also, feel free to email me with questions!


Sunshine Yoga Series

Your version of Vinyasa
Low Lunge (Rt)
Your version of Vinyasa
Low Lunge (left)
Your version of Vinyasa
Low Lunge, Crescent Lunge (Rt)
Your version of Vinyasa
Low Lunge, Crescent Lunge (left)
Your version of Vinyasa
Crescent Lunge, Warrior 2, (Right)
Your version of Vinyasa
Crescent Lunge, Warrior 2 (Left)
Your version of Vinyasa
Warrior 2, Side Angle (Right)
Your version of Vinyasa
Warrior 2, Side Angle (Right)
Your version of Vinyasa
Warrior 2, Reverse Warrior, Warrior 2 (Right)
Your version of Vinyasa
Warrior 2, Reverse Warrior, Warrior 2 (Left)
Your version of Vinyasa
Child's Pose

Namaste

In Health,
Tricia

Keeping Track

Do you remember what you ate today? How about what you ate yesterday? Do you know that one of the most successful ways to achieve weight loss is to keep track of the calories you consume? More importantly to know how many calories you are eating versus burning on a daily and weekly basis.

I have been using the website www.fitday.com for many years. I use it to get back on track after a weekend of too many meals out, after a vacation, or just to check in with myself and make sure I am not overeating. It is also a great way to keep track of the vitamins and minerals you are consuming so that you know if you may need to talk to your doctor about supplements or taking a daily vitamin.

There are 5 weeks till summer and every week I am going to give you a challenge. This week I challenge you to use www.fitday.com or any other application to keep track of your calories. You may surprise yourself at how many calories your salad at lunch really is or how many calories your nightly glass of wine adds up to!

Our Basal Metabolic Rate (BMR) is how many calories our bodies use at rest. It is a helpful way to know how many calories you should average per day.

Use the formulas below to figure out your BMR:
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 )

Then, using the Harris Benedict Formula that is below you can determine your total daily calorie needs, multiply your BMR by the appropriate activity factor:
If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

For example:
1. You are a woman that weighs 150 pounds, is 65 inches tall, and is 45 years old. Your daily activity is sedentary.
2. BMR = 655 + ( 4.35 x 150 ) + ( 4.7 x 65 ) - ( 4.7 x 45 )= 655+652.50+ 305.5- 211.50+ 1401.5
3. 1401.5 calories needed per day to maintain your current weight of 150 pounds.
4. If you would like to lose 10 pounds then complete the formula using 140 pounds as your weight to see how many calories you should consume per day to lose 10 pounds.

There is only 35 days till bathing suit season comes again! Start keeping track of your calories today!

In Health,
Tricia

Nuts about Health!

One of my favorite snacks is Marcona Almonds. I also love cashews, walnuts, and macadamia nuts.

Nuts are a vegetarian's dream since they contain protein. They are also rich in Fiber, Vitamin E, Selenium, and Omega 3 Fatty Acids.
1. Fiber- Increases bulk in digestive tract and increases regularity
2. Vitamin E- may help to prevent or delay diseases caused by free radicals in the body such as cancer and heart disease
3. Selenium- may help prevent cancer, heart disease, and inflammatory diseases
4. Omega 3 Fatty Acids- may reduce inflammation and may help lower risk of heart disease, cancer, and arthritis. They are also important for memory.

According to the Food and Drug Administration, eating about a handful (1.5 ounces) a day of nuts may reduce your risk of heart disease. Nuts are high in fat so it is important not to overeat them. One ounce of almonds contains 14 grams of fat and 163 calories. Enjoy them with some fruit or on top of salads!

In Health,
Tricia

Back to the Real World

I returned from vacation yesterday with a great tan, rested mind, and memories of the sunshine. We had a great time and visited with great friends! The day after vacation is always surreal as I get back into the swing of things, work, chores, and my regular eating and exercise program. As summer approaches I thought this would be a great time to give some tips on how to stay on track over your vacation so that you still have fun and relax but don't come back home feeling bloated and out of routine.

I love to exercise on vacation, I know I am of a select few but it makes me feel refreshed! Hotel gyms are usually empty which means full control of the TV, radio, and equipment!
1. If possible select a hotel that has a gym or group classes that you can join.
2. Pack two sets of exercise clothes for every 5 days of vacation. Use them.
3. Go for a walk and enjoy the beach, the lake, or wherever you are. I have been able to explore areas I wouldn't have normally seen on my walks and runs on vacations.

There are numerous opportunities on vacation to indulge in greasy, sugary foods. While I was visiting my home town I was very excited for a pasta dish at a local restaurant. Here are some tips on how to indulge but not go too far.
1. Spilt your favorite meal with someone. That way you enjoy your food without eating the whole bowl.
2. Start the morning with fresh fruit. It's a great way to fill up while still allowing your body to digest whatever you indulged in the day before.
3. Have some type of vegetable with each meal. Eat the vegetable first and then enjoy your food. You will eat less and get your serving of veggies.

In Health,
Tricia