FREGGIE CHALLENGE - DAY 4

GOOD 2 GO

When I'm in a hurry with errands to run but I know I'm gonna be hungry later. I have a quick goto lunch that I pack. It takes only 5 minutes to put together. 

Cottage cheese, blueberries, sliced carrots, 1/2 banana, sprinkle cinnamon on top. Pack and go.

Nancy

NASM CPT

CrossFit L1

Bfitathleticclub.com

FREGGIE CHALLENGE - DAY 3

So Sweet

The mighty sweet potato is a starchy root vegetable.  Some call it one of the world’s healthiest foods.  Not only does it potentially contain nature’s best source of beta-carotene but it provides antioxidant and anti-inflammatory nutrients as well. 

One medium cooked sweet potato contains 214% (DV%) of vitamin A, 52% of vitamin C, and 50% of manganese. 

Sweet potatoes can be roasted, steamed, boiled or sautéed.

Here is one of my favorite recipes for sweet potato hash browns.

Ingredients

1/4 cup olive oil

1 red onion, thinly sliced (about 2 cups)

1 red bell pepper, diced (about 2 cups)

2 cloves garlic, diced

2 pounds sweet potatoes, quartered and cut into 1/4-inch slices

1 teaspoon ground cumin

2 teaspoons salt

1/2 teaspoon red pepper flakes (optional)

1/2 cup green onions, chopped

Directions

Pour the oil into a large skillet and place over heat. Add the onion, garlic, and bell pepper and sauté, stirring, 2 to 3 minutes. Add the potatoes, cumin, salt and red pepper flakes, lower the heat to medium-high and cook, stirring occasionally, for 25 to 30 minutes, or until the potatoes are fork tender and some are browned. The potatoes will begin to stick as they cook. Just continue to turn with a spatula. Stir in half of the green onions, top with the remainder, and serve immediately.

Nancy

NASM CPT

CrossFit L1

Bfitathleticclub.com

FREGGIE CHALLENGE - DAY 2

Quinoa

Quinoa (pronounced KEEN-WAH) is a nutrition powerhouse.  It is a grain crop mainly grown for its edible seeds. It's high in fiber, minerals and is a complete protein (contains all essential amino acids).  One cup of cooked quinoa contains approximately 5 grams of fiber and 8 grams of protein and provides a good supply of the minerals manganese, phosphorus, and magnesium.

You can find quinoa at most grocery markets and health food stores. It comes in three different varieties; red, black, or white.  Cook quinoa much like you cook rice.  It can even be cooked in a rice cooker.  As for its uses, like rice, the sky is the limit.  You can eat it for breakfast like a cereal, mix it with greens in a salad, or add it to just about anything.  One of my favorite is grits with quinoa and sage.

Here is a great recipe for quinoa chili.

Quinoa Chili
Yield: About 6 servings
Ingredients
2 cups cooked quinoa
1 Tbsp extra virgin olive oil
1 large yellow onion, diced (1 3/4 cup)
4 cloves garlic, minced
2 (14.5 oz) cans diced tomatoes
1 (15 oz) can tomato sauce
1 1/2 - 2 cups water (or chicken broth if not making vegetarian)
1 (7 oz) can diced green chiles
2 1/2 Tbsp chili powder
2 tsp ground cumin
2 tsp cocoa powder
1 1/2 tsp paprika
1/2 tsp ground coriander
1/2 tsp cayenne pepper, or to taste (optional)
Salt and freshly ground black pepper, to taste
2 (15 oz) cans kidney beans, drained and rinsed (I used one dark red, one light red)
1 (15 oz) can black beans, drained and rinsed
1 1/2 cups fresh or frozen corn
1/2 cup cilantro, chopped
Juice of 1 lime

With all of its nutritional benefits, its delicious nutty flavor and its versatile uses, quinoa is quickly becoming a go to staple food in a healthy diet.

Nancy
NASM CPT
CrossFit L1
BfitAthleticClub.com

FREGGIE CHALLENGE - DAY 1

Today we start our 7-day Freggie Challenge.  During the next 7 days we will focus on eating more fresh fruits and vegetables and no meat.

Protein is an essential macronutrient.  Our bodies use protein to aid in building and repairing muscle. According to the USDA’s Recommended Dietary Allowances (RDA) (click to open), the daily recommended calories for protein is between 10 to 35 percent. The USDA states that protein and amino acids,

“Serves as the major structural component of all cells in the body, and functions as enzymes, in membranes, as transport carriers, and as some hormones. During digestion and absorption dietary proteins are broken down to amino acids, which become the building blocks of these structural and functional compounds. Nine of the amino acids must be provided in the diet; these are termed indispensable amino acids. The body can make the other amino acids needed to synthesize specific structures from other amino acids.”

Here is my list of some great meatless protein sources:

Fish
Eggs

Nuts & Nut butter

Seeds (sunflower, chia, sesame)

Quinoa

Cheese

cottage cheese

Greek yogurt

Beans

lentils

Soybeans (organic only)

Hummus (chickpeas)

Leafy Greens (kale/spinach)

Avocado

Brocoli

Don’t be a chicken; it’s time to fly the coop. This week

Get out of your comfort zone and experiment with new foods and recipes.  Have fun with it. 

This challenge does not supersede your doctor. As always, your doctor’s orders must be followed.

Nancy

NASM CPT

CrossFit L1

bfitathleticclub.com

JANA’S 7-DAY CHALLENGE – COMPLETE

BALANCE

Everything in moderation, including moderation –Oscar Wilde

Yes you did it!  You completed the Challenge.  I am so proud of you and you should be proud too.  Now it’s time to reflect back on the past 7 days and assess your strengths and weaknesses.  If you went through all 7 days without a hitch then I commend you.  You are well on your way to embracing a healthy lifestyle.  If you fell down a few times, congrats also because you got up and kept going.

Our goal is to live a healthier lifestyle so this is not a quick fix.  Changing habits takes time and for most of us it will take more than just 7 days.  Although we restricted sugar, alcohol, bread and pasta during this period, I in no way advocate a restrictive diet.  This was to help you with discipline.  Also, if you are under any doctor’s orders then they must be followed

Here is some food for thought (you know I had to get that in!) going forward.  Get your sleep and come to class on a regular basis. Continue to log in your diary, as I will continue to review them. Writing in your diary will help keep you focused. Drink plenty of water, limit your sugar intake (watch for high fructose corn syrup and other sugars hidden in foods), eat 100% whole grains such as brown rice, quinoa, and oats, healthy starches like sweet potatoes and butternut squash, fresh fruits and vegetables, leans meats, fish, and try not to waste calories on sugary drinks.  Experiment with spices and healthy recipes you enjoy. 

Lastly, splurge every now and then, have that cake and eat it too!  It’s all about balance.

Nancy

NASM CPT

CrossFit L1

Bfit Athletic Club LLC

www.bfitathleticclub.com

JANA’S 7-DAY CHALLENGE – TIP #7 DRINK UP

Congratulations!  You’ve made it to the finals. Today is the last day of the challenge. You should be feeling as cool as a cucumber right now.

Speaking of cucumbers, if you are trying to drink more water but need to add some flavor then try adding a few slices of cucumbers.

There are many different suggestions and theories on how much water to drink and the best thing to do is to listen to your body to learn what it needs, but as a general rule, a minimum of 8, 8 ounce glasses each day.  

Here are some healthy ways to add flavor to water:

• LEMON – Adding fresh squeezed lemon juice to water not only tastes great but also has several health benefits. According to the Huffington Post, http://www.huffingtonpost.ca/2014/03/17/lemon-water-benefits_n_4980265.html, lemon water helps with:  

Constipation Help

Stop UTIs
Battle Breath

Weight Loss

Freshen Your Skin

Pump Up The Immune System

Recover From A Workout

Helps With Aches And Pains

Reduces Phlegm

Strengthens The Brain

Cleanses The Liver

• GREEN TEA – Green tea is my favorite additive to water. I drink it everyday and for good reason. Green tea has a high catechin content. According to WebMD, http://www.webmd.com/food-recipes/features/health-benefits-of-green-tea, catechins are antioxidants that fight and may even prevent cell damage. Green tea is not processed much before it's poured in your cup, so it's rich in catechins. 

• HERBAL TEA – If you go to any supermarket you can see the wide variety of added herbs and spices that are available in teas.  How about trying some fresh herbs instead.  My favorite is mint because it freshens breath and according to organicfacts.net, https://www.organicfacts.net/health-benefits/herbs-and-spices/health-benefits-of-mint.html, it aids in digestion:  Mint is a great appetizer or palate cleanser, and it promotes digestion. It also soothes stomachs in cases of indigestion or inflammation. When you feel sick to your stomach, drinking a cup of mint tea can give you relief. Also, if you are someone who travels long distances via plane or boat, the menthol oil derived from mint can be very soothing for nausea and related motion sickness. As with trying anything new, make sure you do your homework and research the herb before adding it blindly to your water as some may have side effects or interfere with other medicines you may be taking. 

•  CUCUMBERS – You walk into any fancy hotel nowadays and you will see the table setup with the fruity and/or cucumber water.  Cucumbers taste good so you are more likely to drink up.  According to Livestrong.com, http://www.livestrong.com/article/482916-why-drink-cucumber-water/, they provide vitamin K:  Adding cucumber to your water also helps you consume more vitamin K, as long as you use unpeeled cucumber and eat the cucumber slices along with the water. Vitamin K promotes healthy blood flow and helps you heal after injury, because it allows you to form blood clots essential to the healing process. Adding vitamin K to your diet also benefits bone health, because the vitamin activates proteins essential for healthy bone tissue.

• SPICES - TUMERIC, GINGER & CINNAMON – These spices taste great and with their anti-oxidant and anti-inflammatory properties may help to fight off inflammation and illness.

These are just some of my favorites and many can be mixed together for a 1-2 punch (no pun intended).  

Nancy

NASM CPT

CrossFit L1

Bfit Athletic Club LLC

Be Strong, Be Healthy, Bfit

http://www.bfitathleticclub.com