Do Your Kids Eat Right?

Every parent wants good things for their children: a positive outlook on life, a healthy respect for authority, a strong sense of self, a disease-free body…a healthy body weight.

Despite our best intentions, a recent report suggests that for the first time in two centuries, the current generation of children may have a shorter life expectancy than their parents.

With all the advances in medicine, how could this possibly be true? The blame falls squarely on today’s toxic food environment.

In short, your kids are eating too much junk.

And who can blame them? Junk food tastes great.

The good news is that healthy food also tastes great. Take these simple tips and transform your child’s diet into one that is packed with good health. 

1) Add Color 

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Adding bright and colorful fruits and veggies to your child’s plate will get their diet on the fast track to health. Fresh fruits and veggies are filled with fiber, vitamins and minerals that are essential to good health.

If your kids are resistant then make it fun. Serve veggies with salad dressing as a dip. Cut fresh fruit in the colors of the rainbow and place them on a skewer. Serve a color themed meal – all green, all red or all orange. Use your imagination and you’ll come up with an endless number of ways to make fruits and veggies fun to eat. 

2) Think Whole Foods 

Processed foods are the biggest problem with our modern diet. Packaged and refined food products are devitalized and filled with empty calories that quickly lead to weight gain. Unfortunately, processed foods make up a large portion of the diet of many children.

Train your kids to opt for whole foods, rather than packaged ones. Whole foods are foods that are in their natural state. An apple. A piece of sprouted grain bread spread with natural peanut butter. A piece of hormone-free chicken. A bowl of beans. You get the idea. 

3) Use Wholesome Sweeteners 

Refined sugar and corn syrup are packed into many of the foods that your kids love. But wait, there are more wholesome sweeteners available – sweeteners that add vitamins and minerals rather than empty calories. Use the following rather than white sugar or corn syrup:

  • Coconut Palm Sugar: This pure, dried coconut plant sap retains its mineral and vitamin content. Use it to replace white sugar in baking.

  • Pure Maple Syrup: Forget the “fake” syrups containing corn syrup. Pure maple syrup contains potassium, calcium and some amino acids.

  • Brown Rice Syrup: Use this dark syrupy sweetener instead of corn syrup. It takes longer to digest and won’t spike your blood sugar like refined sugar.

  • Dates: Throw a few seeded dates into your blender to sweeten your smoothie rather than adding white sugar.

4) Make Smart Substitutions 

Kids love pizza and pasta and peanut butter and jelly sandwiches, and that’s not going to change any time soon. Rather than fight your kids on their favorites, try making smart substitutions to make their favorites more nutritious.

  • Pizza: Up the nutritional content of your pizza by opting for wheat crust over white, adding veggies to the toppings and sticking with lean meat toppings.

  • Pasta: Use sprouted grain or whole grain pasta rather than traditional white pasta. Add veggies to your pasta sauce. Stick with red sauce, since white sauce is so high in fat.

  • PB&J: A PB&J, made with white bread using sugar-filled peanut butter and corn syrup-filled jelly, is fairly void of any real nutritional value. Try the PB&J Makeover recipe below instead for a sandwich that will provide real wholesome fuel for your child’s day.

5) Ban Sugary Drinks

1377883823975One of the best things that you can do for your child’s good health is to instill in them a love for water rather than sugary drinks. Soda pop and juices are filled with empty calories that encourage weight gain.

The easiest way to do this is to stock your house with lots of pure, filtered water. Don’t have fruit drinks or soda pop readily available so that they grow accustom to drinking only water.

While I presented these tips as improvements to be made to your child’s diets, these tips will also do wonders for your diet. Try these 5 tips out for 30 days and I guarantee you’ll look and feel better.

Parents all want good things for their children. Now how about doing something good for yourself as well? You are your child’s biggest role model on how to live, for better or worse.

Treat yourself right by calling or emailing today to get started on an exercise program that will change your life for the best.

Every Little Bit Counts

Do you have diabetes or high blood pressure?

Did you know that by dropping as little as 5 to 10 percent of your body weight these problems can be greatly alleviated?

Just think how great you will feel after losing excess weight and improving your health!

PB&J Makeover

stress in ufficioNot all PB&J sandwiches were created nutritionally equal. It all depends on the quality of the ingredients that you use. 

If you use white bread, corn syrup-filled peanut butter and refined sugar-filled jelly, the result would be a sandwich that will skyrocket your blood sugar, promotes fat storage and leaves you feeling hungry a short time later. However, if you make this recipe, with sprouted grain bread, wholesome almond butter made from one ingredient: almonds, and fruit preserves that are naturally sweetened with fruit juice rather than sugar, then the result would be a nutritionally dense food that would promote stable blood sugar levels and provide you with hours of sustained energy. Your kids will love the fun twist of having their sandwich grilled and stuffed with banana slices!


Servings: 1


Here’s what you need:

  • Sprouted grain bread

  • 1 Tablespoon pure raw organic almond butter (no added sugar or corn syrup)

  • 1 Tablespoon natural fruit spread (no added sugar or corn syrup)

  • 1/2 of a banana, sliced

  1. Spread one piece of bread with almond butter and the other with fruit spread. Line one side with the sliced bananas and sandwich it.

  2. In a grill pan over medium heat, grill each side until grill marks appear and the sandwich is warmed.

Nutritional Analysis: One serving equals: 380 calories, 8.7gfat, 53g carbohydrate, 9g fiber, and 13.2g protein.

Shakeology® Is Low-Glycemic: What That Means and Why It Matters to You!

What’s the Glycemic Index?

Simply put, the glycemic index is a way to measure how carbohydrates react in your blood. When you eat carbs, your blood sugar level rises anywhere from a little to a lot. The GI (Glycemic Index) uses a scale of 0 to 100, with higher numbers given to foods that cause the most rapid rise in blood sugar.

What do high-GI foods do to my body? They cause the body to produce higher levels of insulin, but sometimes too much. This gives you an energy burst known as a “sugar rush.” It feels good at first, but then your blood sugar drops rapidly and you “crash.” Eating low-GI foods is a smart way to avoid this, because they stabilize your blood sugar levels instead of spiking them.

What kind of high-GI foods to steer away from and why:

Foods with a high GI (above 70) include white bread, pretzels, potatoes, and most processed foods. Eating these foods triggers a rapid rise in blood sugar and insulin levels, which:

  • Encourages the body to store fat

  • Creates a cycle of hunger pangs and feeling unsatisfied

  • Causes an energy crash that leaves you irritated or tired

  • Can lead to high blood pressure, fluid retention and diabetes

In contrast, foods with a low GI (under 55)—like broccoli, oatmeal, peanuts, and Shakeology—help stabilize blood sugar and insulin levels, which:

  • Increases levels of glycogen, a hormone that causes body fat to be burned

  • Helps satisfy feelings of hunger

  • Helps balance moods

  • Reduces the risk of heart disease, helps control diabetes, and positively affects the aging process

So you see, eating low-GI foods like Shakeology is good for you! Shakeology’s GI rating of 24 is much lower than most fruits and some vegetables. Low-GI foods keep your sugar levels in check while supplying nutrition that satisfies, energizes, and helps promote good health!

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Best Exercise Ever (Plus Quinoa Recipe!)

It’s always interesting when a client asks me to pin down a single exercise as the one that will help lose the most fat or sculpt the quickest. I’m always slow to answer.

You see, I’m acutely aware of the fact that though an exercise may be perfect for Client A, it may not be the best choice for Client B—which makes me hesitant to label any exercise as the universal best.

That being said, there are exercises that are better than others. And, yes, there are even a few that I would label as the best.

What Makes an Exercise The Best?

When deciding which exercises to include in your routine it is important to consider the type of movement involved. The simpler the movement, the fewer calories you’ll burn. On the other hand, the more complex the movement, the more calories you will burn.

Simply stated, exercises that use complex movements will deliver better results than exercises that use only simple movements. Complex movements recruit multiple muscles, some to stabilize and others to perform the movement. This process keeps your heart rate higher than a simple exercise would, giving you a more intense workout.

What is a Complex Movement?

Rosie-Chee-Deadlift

A complex movement is a multi-joint movement that recruits large portions of the body to complete the exercise. Let’s compare a simple movement leg exercise with a complex movement leg exercise:

The leg extension machine uses a simple, isolated movement to work the quadriceps. You’re in a seated position moving only your knee joint. There isn’t much involvement, if any, from other muscles and it doesn’t burn very many calories.

Now let’s look at a free weight walking lunge. You start by standing with your feet together and a dumbbell in each hand at your sides (or a barbell across your shoulders, or a medicine ball held at your chest, or even with no weight at all). You take a large step forward and lower your back knee, keeping your front knee at a 90 degree angle. Now you push off your front foot and pull your back leg forward, repeating the movement.

How many muscles did you utilize while performing the lunge? Probably too many to count.

You certainly worked your quadriceps, gluteus, hamstrings, calves, abdominals, supporting muscles in your shoulders, arms and back—just to name a few. You also raised your heart rate and really kicked your metabolism into high gear. That’s what I call a great exercise.

Other Ways to Increase Intensity

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Using complex movements are just one of many ways to kick your workout intensity up a notch. Try incorporating a Super Set into your routine. To do so simply perform two or more exercises in a row and then take a short rest.

Or how about a Compound Set? Perform one exercise, rest, then perform an exercise with opposing body parts. To find exercises that compliment one another, choose ones that have similar but opposite motions such as a chest press and a row.

The key to finding the best exercise is to find the ones that bring your workout intensity to a whole new level.

I’d be shortchanging you if I named any exercise as the best. The fact of the matter is that it is a combination of changing your workouts up, using interval training, and even some good old high intensity interval cardio that will ultimately see you to your goal.

These methods will help you to burn more calories, increase your metabolic rate, and will stimulate the production of morefat burning and muscle toning hormones. Of course, there is more involved to achieving your fitness goals. You need to incorporate fat burning into your routine. You need to consistently challenge yourself during workouts. You need to take control of your eating habits and to get your diet dialed in.

So what’s the best exercise for you? Find out – email us to schedule your no obligation fitness consultation. shredfatinc@gmail.com

A Dream With a Deadline

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A goal is a dream with a deadline.

Can you imagine the new-and-improved body of your dreams?

NOW is the time to attach a deadline to that dream so that it becomes reality

 

Quinoa Fruit Salad

8-24-2014This refreshing summer salad is made with quinoa. Quinoa is a gluten-free, protein-packed seed. It’s a complete protein, containing all 9 essential amino acids. Add a side of lean protein to your salad and you’ve got a highly nutritious, balanced meal. You can learn about the benefits of quinoa here.

Servings: 6
Here’s what you need…

 

  • 3/4 cup plain organic full fat Greek yogurt

  • 2 Tablespoons lime juice, divided

  • 1-15 fresh mint leaves, minced

  • 2 cups cooked quinoa

  • optional dash of salt and pepper

  • 1 cup organic blueberries

  • 1 cup organic green grapes, halved

  • 1/2 cup organic raspberries

  • 1 teaspoon agave nectar

  1. In a small bowl combine the yogurt, 1 tablespoon lime juice and the mint. Pour over the cooked quinoa and mix well. Season with salt and pepper.

  2. In another bowl combine the fruit, agave nectar and remaining lime juice.

  3. Cover and refrigerate each bowl for 2 hours, to allow the flavors to emerge, then combine the fruit with the quinoa and serve.

Nutritional Analysis: One serving equals: 114 calories, 1 fat, 13mg sodium, 20g carbohydrate, 2.5g fiber, and 6g protein.

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