Jun/100
Reason #1 to Get Fit: Melt Fat Away
Reason #1: To Melt Fat Away
The most coveted side effect of exercise is, of course, fat burn. The combination of a challenging exercise routine and a balanced meal plan is the best known way to lose fat. Here’s what losing fat feels like:
- Your pants become loose
- People around you begin to say that you look great
- A glance at yourself in the mirror makes you smile
- Your energy levels soar
- You feel amazing
Visit us today at The Body Firm.
May/100
Frisee Salad
Try this flavorful salad recipe courtesy of The New York Times.
For the dressing: 2 tablespoons sherry vinegar or champagne vinegar
1 teaspoon balsamic vinegar
Salt and freshly ground pepper to taste
1 teaspoon Dijon mustard
1 small garlic clove, finely minced or pureed
1/4 cup extra virgin olive oil
2 tablespoons walnut oil
For the salad:
2 heads frisée (just the tender white inner parts), broken up, or a 6-ounce bag mixed salad greens
1 tablespoon chopped fresh chives
1 tablespoon finely chopped flat-leaf parsley
Salt to taste
3/4 pound green beans, trimmed
2 teaspoons finely chopped fresh tarragon
1/2 cup shelled walnuts, coarsely chopped or broken up (8 walnuts)
Sliced or whole radishes for garnish (optional)
1. In a small bowl or Pyrex measuring cup, whisk together the vinegars, salt, pepper, mustard and garlic. Whisk in the oils, and set aside.
2. In a large bowl, toss together the frisée or lettuces, the chives and the parsley. Set aside.
3. Bring a large pot of water to a rolling boil. Fill a bowl with cold water. When the water comes to a boil, salt generously and add the green beans. Boil for four minutes, and transfer to the cold water just to stop the cooking, then drain and dry on a towel.
4. Toss the lettuce with 3 tablespoons of the dressing and arrange on a platter, in a wide salad bowl or on plates. Place the remaining dressing in a medium skillet, and add the nuts. Heat through, stirring over medium heat, and add the green beans and tarragon. Stir together until the beans are coated with dressing, and arrange over the salad greens. Drizzle on any dressing remaining in the pan. Garnish with sliced or whole radishes if desired, and serve.
Yield: Serves four to six.
Advance preparation: The beans can be blanched a day or two ahead and refrigerated. Reheat by plunging into boiling water for a few seconds, then drain and toss with the hot salad dressing as instructed.
Nutritional information per serving (based on four servings): 300 calories; 29 grams fat; 3 grams saturated fat; 0 milligrams cholesterol; 10 grams carbohydrates; 5 grams dietary fiber; 43 milligrams sodium (does not include salt added during cooking); 4 grams protein
May/100
New Ahwatukee Magazine Article
Check out our article in the latest issue of Ahwatukee Magazine!
Copies are available at The Body Firm.
May/100
The Domino Effect
Regular exercise makes it easier to eat healthy. Just as healthy eating makes you more likely to exercise.
It’s the domino effect. When you begin to make a positive change in one area of your life other areas will soon follow.
Remember, while nutrition is vitally important for weight loss, true results are achieved through a combination of both nutrition and challenging, progressive exercise.
Would you like to get that domino effect started in your life? Visit our website today for a fitness program that will quickly transform your body.
May/100
Quinoa Breakfast Bowl
You’ve probably heard of quinoa – it is hailed by some as the new super food. It’s high in protein (12%-18%) and contains a balanced set of essential amino acids – this means it’s a surprisingly complete protein. It’s also high in fiber and iron. And, as if the edible seeds didn’t have enough going for them, NASA is thinking about growing it in space.
Quinoa is quite possibly the perfect thing to have for breakfast to start your day off on the right foot.
Servings: 1
Here’s what you need:
- 1/2 cup quinoa, cooked in water according to instructions on package
- 1 Tablespoon golden raisins
- 1 Tablespoon date pieces, chopped
- 1 Tablespoon pecan pieces, chopped
- Dash of cinnamon
- Dash of nutmeg
- Drizzle of pure maple syrup
1. Top cooked quinoa with raisins, date pieces, pecan pieces, cinnamon, nutmeg and a drizzle of maple syrup.
Nutritional Analysis: One serving equals: 344 calories, 5g fat, 59g carbohydrate, 6g fiber, and 12g protein.
For more nutritional tips, check out our website at www.thebodyfirmaz.com.
May/100
Why does food always win?
We live in society where food temptations are everywhere.
- Walk through a store and you’ll see the unhealthy food items displayed front and center.
- Turn on the TV and you’ll be assaulted with commercials for fattening foods.
- Open a magazine and you’ll notice glossy pin-ups of sugary snacks.
- Go down the street and you’ll have restaurant signs clamoring for your attention.
In addition to the abundance of tempting edibles, you also have deeply ingrained positive associations with indulging.
- You treat tempting food as a reward.
- You turn to tempting food for comfort.
- You rely on tempting food as stress relief.
- You allow tempting food to become a habit.
Don’t let food win! Come in to The Body Firm today, and we can help you!
May/100
Promise to “Be Good”
You start each morning with the promise to be “good” today.
You’ll refuse the baked goods at the office. You’ll speed past that fast food place at lunch. You’ll turn a blind eye to the vending machine in the mid-afternoon. And you’ll pass on the ice cream after dinner.
But… you hadn’t counted on the fact that a box of your favorite donuts would be sitting in the break room. Or that co-workers would invite you to join them for fast food place at lunch. Or that Girl Scouts would come through the office after school with boxes of thin mints. Or that your special someone would come home with a pint of Coffee Heath Bar Crunch.
And as you get into bed each night you tell yourself that tomorrow will be different.
Tomorrow you will conquer temptation.
But tomorrow comes with its own set of special circumstances and temptation gets the best of you once again.
Don’t wait. Visit www.thebodyfirmaz.com today for help turning a new leaf and starting fresh! 
May/100
Twitter Weekly Updates for 2010-05-16
- Looking to get in shape for your summer trip? Come in today for your FREE consultation. http://www.thebodyfirmaz.com #
May/100
Vacation Tip #4: Eat Natural Sweets
One of your biggest enemies when it comes to vacation weight gain is…sugar.
The average modern person consumes 46 teaspoons of sugar every day. The average person on vacation consumes even more than that.
Even though sugary calories taste great, the sweet pleasure comes at a high price. Here’s what I mean:
- Sugar creates false hunger (as a result of the insulin rush and then ensuing plummet in blood sugar levels), which causes you overeat.
- Sugar promotes aging (due to the advanced glycation end products, or AGEs, that occur when insulin levels are consistently elevated as a result of eating too much sugar). Sugar has even been dubbed the negative fountain of youth!
- Sugar weakens your bones -making you vulnerable for osteoporosis, and weakens your teeth – making you vulnerable for cavities (both due to the calcium being pulled from your bones and teeth in order for your body to process sugar).
- Sugar in excess is stored as fat (after your liver has no more room to store it, sugar is converted to fat and deposited on your belly, thighs, hips and the backs of your arms).
So instead of eating that ice cream cone or chocolate éclair, satiate your sweet tooth with a piece of juicy fruit.
Prepare for your vacation at The Body Firm.
May/100
Vacation Tip #3: Indulge with Portion Control
You have no choice but to eat out while on vacation. Whether you’re enjoying 5 star restaurants or fast food diners, you’ll be met with the same problem: huge portions.
While it is tempting to simply eat it all – you are on vacation after all – this will quickly lead to extra pounds. Use the following tips to keep your portions under control:
- When you order your meal ask for a to-go box. Take half of your meal and place it into the box before you even begin to eat. This will force you to eat a healthy portion.
- If you would rather not carry around a to-go box, ask that your entrée be made into a smaller portion. If it is dinnertime don’t be afraid to ask for the lunch-sized portion.
- Pay more, and eat less. Take quality of food over quantity.
- Eat meals. Cut out snacking, stick with structured meals.
- Eat slowly, and eat foods that have been prepared slowly – that means no fast food.
For more nutrition advice, visit www.thebodyfirmaz.com.