Salads provide a healthy and easy avenue to gather several of the recommended nutrients.
Ingredients: 4 firm, ripe pears (Bosc or Bartlett) peeled, cored and cut into 8 slices 1 teaspoon olive oil 8 cups baby greens 1/2 cup feta cheese, crumbled 1/2 cup walnuts, toasted Salt, to taste Freshly ground black pepper, to taste Choice of salad dressing Directions: Preheat oven to 400ºF. On a parchment lined baking sheet, drizzle pears with olive oil. Roast in oven until edges of pears begin to brown, but still firm. Cool. Gently toss baby greens and cooled pears in salad bowl. Sprinkle feta and walnuts over salad. Season with salt and pepper. Serve immediately with choice of dressing. Suggested dressings - Ranch, Champagne Vinaigrette and Strawberry Poppy Seed. You’ve added more fruits and veggies to your diet. You’re eating regularly and eating clean foods, so why is the scale moving UP in the WRONG direction.
It’s possible that you’re making several mistakes when you sit down to eat. Below are some “mealtime mistakes” you may be making. • Your portion sizes may be too big: This is most likely the number one reason you’re not seeing big gains in weight loss. You may be eating the protein, carbs and vegetables you’re supposed to be eating, but you’re most likely eating too much of protein and carbs and not enough of the fruits and veggies. Ways to avoid large portions is in the beginning weigh your food. This will help you establish the correct portions you should be eating. • Your not eating healthy fats: So many of us avoid avocado and nuts because their worried about the calories. But the fact is these are healthy fats and they improve nutrient intake, reduce risk of metabolic syndrome and are full of nutrients your body needs. Determine the serving size appropriate for you and add to your diet. • Confusing hunger with thirst: Sometimes your body is just telling you it’s thirsty. It’s important to properly hydrate throughout the day, and think about drinking a glass of water 15-20 minutes before eating. • Not focusing while eating: Are you watching TV, on Facebook or Instagram? Having these types of distractions while you’re eating will only lead to overeating as your body is experiencing a disconnect between your mind and body. It will be easy to miss the signals that you are actually full. So be sure to engage in mindful eating. • Quit the Clean Plate Club: Your body actually knows when it’s full. This will take approximately 20 minutes. This is the perfect excuse to slow down and enjoy every bite of your meal. If you are still struggling with “Mealtime Mistakes” contact Natatia at Functional Performance Fitness for expert guidance on nutrition. This is the time of your when we're all making our New Year's resolutions and we're certain that a majority of your resolutions include something to do with your weight, fitness or overall health. Because 25% of us make losing weight their top resolutions let's talk about that.
Your goal is to start exercising regularly and eating healthy meals and when you want to check your progress it’s typically the time to get on the scale. And once you get on the scale, it’s hard to believe, but you may be up a pound! Don’t throw in the towel just yet, using the scale is a great way to monitor your progress. Remember that everyone’s weight fluctuates depending on how much fluid you’ve taken in, what you’ve eaten and even your bathroom habits. So, how do you manage the scale? Decide which of the following suggestions will work best for you as an individual and add it to your resolution as part of your weight loss goal. 1. Daily Weigh-In: Do you feel like you’ll be more accountable if you weigh-in everyday? Then that is okay, it’s not wrong. But, be sure not to stress about the daily fluctuations that you will most likely see. 2. Weekly Weigh-Ins: Maybe this feels like it will fit your personality better. You will still be tracking your progress, but you won’t be obsessing about it everyday. Be sure to pick one day a week, let’s say Wednesday, and weigh yourself in the morning. 3. Occasional Weigh-Ins: In the beginning of your weight loss journey this may not be the best fit for you, but if you’re comfortable in knowing that the exercise you're doing and the way you’re eating is working for you, then choose to weigh yourself every other week or once a month. 4. Never Weighing: For many they feel that there’s more to their health than what they weigh. If you’re comfortable in your clothes and feel strong while working out that may be all the encouragement you need to stay on course. If after implementing one of the above ways to deal with scale and you find you still need further encouragement, contact us at Functional Performance Fitness for the nudge you may need. This is a great side dish for roast beef, pork, or lamb. The original recipe included brussels sprouts and excluded the onions. If you love the flavor of caramelized onions add the onions, but adding the brussels sprouts might be nice too if you aren't already serving another green vegetable as a side.
Ingredients:
Directions:
It’s December 1st preparations for the holidays has officially begun. And you may have kept it together all year, and now with the holiday parties and the seemingly endless amount of treats available it can feel like all your hard work will go down the drain. We know you want to celebrate with your family and friends and you don’t want to be thinking about what you’re eating all the time so we have some ideas for you to prepare yourself.
Keep moving your body. Even at work, set a timer to move for five minutes at least every 30 minutes. If you’re planning on watching holiday movies or going out to eat, take a walk afterwards. Have a game plan. Continue tracking your calories, and hydrate, hydrate, hydrate. Your body needs water to function properly, and a large glass of water before a meal can lessen the amount of food you eat. Keep moving your body. Even at work, set a timer to move for five minutes at least every 30 minutes. If you’re planning on watching holiday movies or going out to eat, take a walk afterwards. Have a game plan. Continue tracking your calories, and hydrate, hydrate, hydrate. Your body needs water to function properly, and a large glass of water before a meal can lessen the amount of food you eat. Exercise early. With the holiday parties and fun community events you’ll be attending exercising in the morning will give you the energy for your day you’ll have plenty of time in the afternoon and evening to enjoy these events. Be creative. Get creative with your exercise. This time of year there are a lot of activities to enjoy, ice skating, snowshoeing, skiing and snowboarding. When the kids are home on winter break include them in these activities for family fun. Avoid overindulging. Eat before heading to the party, eat before drinking, and eat your veggies first. There will be irresistible food to eat, take your time and eat slowly and savor it. Shop thoughtfully. You don’t have any control over what will be served at other’s homes so stock your kitchen with healthy foods, and keep healthy snacks on hand for those emergencies that are bound to pop up. Don’t deprive yourself. Strike a balance and have a plan of action. Eat clean all week and enjoy the weekend party. Cancel the regular cheat days. Eat clean at a few of the parties you attend. Eat less. Don’t deprive, you can indulge without losing traction. Happy Holidays from Natatia’s One On One Fitness! Hearty stews and belly-warming soups are coming out of the kitchens; frost is sparkling, and winter jackets are coming out of hiding. Families are craving slow-cooked, savory meals that yield health benefits and leftovers. Delicious, savory winter-recipe ingredients that will surely satisfy are white beans and Oso Sweet Onions. Onions are not only believed to be a cancer preventative, their low-salt, low-fat health benefits are the proactive equivalent to superhero powers. Onions have 25 compounds that lower blood pressure and cholesterol, prevent thrombosis, inhibit strokes and battle heart disease, says the American Heart Association. Plus, the antioxidants and flavonoids found in onions don’t lose their potency once cooked. This makes them ideal for slow-cooked recipes. They add a punch of flavor and a whopping serving size, making them an affordable luxury during the chilly winter months. Use the following recipe for a tasty detour from your typical red chili. Ingredients:
Oso White Bean Chili 1 bag dried white beans 2 Oso Sweet Onions 1/2 cup Garlic (chopped) 1 pound ground chicken or turkey 1 cup celery (chopped) 1 tsp. Oregano 1/4 cup Olive oil 2 each large green mild chili (deseeded) 2 quarts chicken stock or water (to cover) 2 tsp. Cumin Directions: Sauté onions, garlic, celery, chilies, chicken/turkey for 10 minutes on medium heat. Add half of the chicken stock. Then add salt, pepper, oregano and cumin and simmer for 45 minutes. Then adjust with the remaining chicken stock. Combine all ingredients in crockpot or large heavy-bottomed pot, bring to a boil and then simmer overnight, or 8 hours. Puree 1 cup beans for a thicker chili and serve. Garnish with shredded cheese, fresh cilantro, tarragon or basil, chopped Tabasco peppers, raw chopped Oso Sweet Onions or hot sauce. This time of year the days get shorter and the air crisper. When the autumn season hits you may feel like sleeping more or feel a little out of sorts, but look at the bright side (there is one!) – we can start enjoying all those foods we avoid during the heat of summer. We found this Recipe on EatingWell.com. It’s easy to prepare and allows you to use your fall favorites…sweet potatoes and Brussel sprouts. ***And remember…if you want to reduce the calories of this meal – use skinless chicken breasts instead of chicken thighs!*** Ingredients 2 tablespoons pure maple syrup 4 teaspoons olive oil 1 tablespoon snipped fresh thyme ½ teaspoon salt ½ teaspoon black pepper 1 pound sweet potatoes, peeled and cut into 1-inch wedges 1 pound Brussels sprouts, trimmed and halved Nonstick cooking spray 4 bone-in chicken thighs, skinned (or skinless chicken breasts) 3 tablespoons snipped dried cranberries 3 tablespoons chopped pecans, toasted Preparation Preheat oven to 425°F. In a small bowl combine maple syrup, 1 tsp. of the oil, the thyme, ¼ tsp. of the salt, and ¼ tsp. of the pepper. In a large bowl combine sweet potatoes and Brussels sprouts. Drizzle with the remaining 1 tbsp. oil and sprinkle with the remaining ¼ tsp. salt and ¼ tsp. pepper; toss to coat. Line a 15x10-inch baking pan with foil. Heat the prepared pan in oven 5 minutes. Remove pan from oven and coat with cooking spray. After cleaning chicken, removing skin and excess chicken fat that can be seen, pat dry with paper towel and arrange chicken, meaty side down in center of pan. Arrange chicken, meaty sides down, in center of pan. Arrange vegetables around chicken. Roast 15 minutes. Turn chicken and vegetables; brush with maple syrup mixture. Roast 15 minutes more or until chicken is done (at least 175°F) and potatoes are tender. Serve topped with pecans and cranberries. More Recipes from Natatia!
Halloween is October 31st - the kids most likely have already been thinking about and decided on what they’re going to dress up as, and we know the adults enjoy the dressing up just as much as the kids…and probably all the goodies too!
At the same time, as a real natural foodie, my body cringes when I see the loads of Halloween candy everywhere this time of year. I know many people are thinking, “lighten up, it’s just once a year”. But, it’s never once a year! It adds up with holidays and birthdays. There will always be an excuse to get the sweets in. As a health promoter, I just can’t get excited about feeding our community kids GMOs, artificial food coloring, and other chemicals, even if it is just one day a year. There are some fun, inexpensive and healthy ideas for trick-or-treat night; some are decorating tangerines with spooky faces, sesame seed packages, or small gifts from the Dollar Store work too! We love Halloween, and I look forward to passing out healthy treats and seeing all of the adorable kids in their costumes. How do you enjoy Halloween without overindulging? Tell us here: Facebook! We know candy is what everyone wants but there are also some fun healthy Halloween treats you can make too. When having a Halloween party who won’t love a chocolate covered apple? Use dark chocolate and your favorite apple to create an antioxidant-rich treat. Making a skeleton out of vegetables is a fun and great way to get more veggies into you and your kid’s diet. Spiders on a Log is another favorite – celery sticks, peanut butter and raisins for spiders makes this a healthy, delicious, and fun snack. And for a “devilish” treat - try deviled eggs decorated with spiders.There are many ideas on Pinterest that provide more healthy snack ideas! Here are some more ideas to avoid overindulging and enjoying your celebration of Halloween: 1. Don’t buy in bulk or more just because it’s on sale. 2. If you just can’t pass on it...buy candy in fun size. 3. Don’t eat the candy just because it’s there or you’re bored. 4. Going to a party? Fill up before you get there. 5. Buy fun “treats” that are little gifts instead of candy. 6. Have candy left over? Donate it! And, if you do overindulge – don’t get down…get moving! Simply burn off those extra calories enjoying fun activities such as walking, biking, hiking, skiing, snowshoeing, or ice skating. Take the young ones in your life to the park and be a kid again. If you’re going to a party and there’s dancing, be sure to get down and cut a rug! If you find you’re looking to eat better or move more and can’t quite find the motivation Contact Natatia to set up a consultation. Natatia can assist you in putting together a healthy plan for you to help get you through the holidays and into a healthy life! cal·o·rie ˈkal(ə)rē/ noun noun: calorie; plural noun: calories; noun: cal.
the energy needed to raise the temperature of 1 kilogram of water through 1 °C, equal to one thousand small calories and often used to measure the energy value of foods.noun: large calorie; plural noun: large calories We can all buy into “calories in, calories out”, but does that actually work? It may be surprising but the answer is not as simple yes or no. Per the new England Journal of Medicine’s report Discrepancy between Self-Reported and Actual Caloric Intake and Exercise in Obese Subjects, “…many people underreport their caloric intake, the degree of underreporting is greater in obese subjects.” So, calories in, calories out can work, but not if you’re fibbing about what you’re eating. If your goal is weight loss it’s important to know the calories that you are eating and there are a number of ways to make sure that you’re eating to satisfy your hunger and energy/calorie needs. 1. Eat 5 to 6 small nutritious meals a day depending on your goals and needs. 2. Measure your portions. This is a bit of work in the beginning, but it will lead to knowing what a proper portion is. 3. If you’re using an app like MyFitnessPal or LoseIt! it’s easy to misrepresent the portion size you’ve eaten so use the barcode scanner. 4. Remember that when eating out that not every restaurant has correct calorie counts. In the beginning of your calorie tracking it may be best to skip eating out. 5. Avoid distractions that can make you forget the afternoon snack you ate by keeping a food journal. 6. It’s not all about calories, it’s important that you are eating adequate proteins, carbs and fats. For example choosing fruits and vegetables…you’ll get more for less - more satiety, less calories. 7. Start meal prepping for accurate portions. 8. Exercise. If you’re still feeling overwhelmed some quick and easy fixes are eating smaller portions, choose foods that take more energy to burn and avoid sweets, and sweetened drinks. If you’re still feeling overwhelmed by counting calories so quick and easy fixes are eating smaller portions, choose foods that take more energy to burn and avoid sweets, and sweetened drinks. If you are trying those weight and you're not seeing any progress you may have just been underestimating your calorie intake. For guidance Contact Natatia about setting up a proper nutrition plan.
You may be thinking about losing some weight and did you know that what you eat has 80% to do with successful weight loss? It’s true, and one of the best ways to insure that you’re eating properly is to start tracking everything you eat and drink.
Start a food journal and reap the rewards! There are studies that show by keeping a food journal you’ll have more success of not only dropping the pounds, but also keeping those pounds off. What happens when you starting logging what you eat and drink? 1. You’ll create awareness. Our days are full of shuffling work, family, pets and friends this makes it easy to mindlessly eat. Once you start logging every meal, snack and drink you’ll gain yourself some perspective. 2. You’ll keep yourself accountable. Once you start logging everything you put in your mouth you may just think twice about eating it. 3. It’s eye opening. Once you review your food journal you may just find that you’ve consumed far more calories than you guessed. This allows you to spot your weaknesses and improve your eating habits. 4. It’s encouraging. The longer you log the more information you’ll have about your eating habits and how they’ve changed. Give yourself a pat on the back! Are you onboard but not sure on how to start your food log? Here are some ideas to get you started. 1. You may want to choose an actual notebook and write in it, or you may choose an online app like MyFitnessPal and LoseIt!. Or pull out your smartphone and take a picture! 2. If you’re writing in a notebook it may be helpful to record the times you eat and how you’re feeling. This can give you insight to why you chose to eat what you ate. 3. Be sure to keep track as you have that snack, meal or drink. It’s easy to forget what you ate and how much at the end of a busy day. 4. Don’t fib. This is about your health, track everything you eat and drink, even a small bite or a sip. 5. Don’t worry about calories, be aware, but don’t obsess. Commit to your food journal first then move to calorie counting once you’ve established the logging habit. Once you’ve determined your weaknesses with your food journal you can start implementing eating less and eating MORE of what is healthy for you. Indulgences are to be expected and even enjoyed, just be sure to include more fruits, veggies and good proteins in your weekly menu. If you’re feeling challenged when it comes to eating the right foods, set up a consultation with Natatia. Natatia can assist you in putting together a nutritious and tasty meal plan! Well guess what - you can slim down by adding a walking routine to your day. Simply adding steps to your day will help you obtain your weight loss goals. Your first step (pun intended) to success is being prepared. Keep your walking shoes in your car, at work and at home…then accumulate steps – this can be done while at work, take the stairs, walk the long way around to your co-workers office, schedule a walk at lunch. While doing errands, park in the furthest spot from the door, make an extra lap around the grocery store or mall. Even at home adding steps to your day is easy if you walk around the block after dinner, or simply march in place while watching your favorite TV show.
So, now you know how you can get your walking in, what does it actually do for you? Walking increases your aerobic health; this is good for the heart by lowering your blood pressure and decreasing heart disease. Because walking is a load-bearing exercise it also helps to maintain your bone density. We all know how important bone density is as we age. And because obesity can increase your risk for certain types of cancer, walking off the weight may reduce your risk. “Fast-paced walking, when combined with healthy eating, is hugely effective for weight loss,” Art Weltman, Ph.D., director of exercise physiology at the University of Virginia, told Health.com. Here are suggested ways to lose weight from walking:
“There really is no single drug that can do anything like what regular physical activity does and that’s why [walking] really is a wonder drug,” Dr. Thomas Frieden, U.S. Centers for Disease Control and prevention Director said. “It makes you healthier and happier. Even if you don’t lose any weight, getting regular exercise will decrease your risk of getting sick, getting diabetes, high blood pressure, cancer and many other conditions.” If you still feel that you’ll find it hard to commit to a walking routine, speak with Natatia about setting your weight loss goals and about a One On One Fitness Program that will fit your needs. We all get so caught up in the day-to-day tasks required of our lives that it’s really easy to mindlessly eat. Multitasking is a side of effect of our busy lives, but it’s wreaking havoc on our diets. How many times have you chosen the easy ‘grab and go’, which typically isn’t the healthiest choice? Or, maybe you did pick the healthy choice but you’re not paying attention to the taste? It happens to so many of us, but we’re here to tell you to stop. Stop multitasking your health away.
When you slow down and enjoy your food, a.k.a., mindful eating, you get to savor the taste, experience the texture, smell the goodness, and often are far better clued into your hunger, and feel much more satiated. All of these senses make a big difference when you eat for a healthier you. Below are some tips on eating mindfully: Eat a balanced diet. Not only will you be providing your body with all the essential vitamins and nutrients but it can make your meal much more satisfying. Plan your meals in a timely manner. Eating around every four hours will help you keep track of when you last ate and therefore will make you mindful of your hunger cues. If you’re hungry, eat, if you’re not, wait until your body tells you you are. Turn off and put down all distractions. That means no television, computer or Facebook. Engage in YOUR life during your meal. Paying attention to your meal will create greater enjoyment of your food, and more awareness of your hunger cues. Keep in mind, mindful eating will not happen overnight. Set your goal, and don’t be too hard on yourself if you fail. Like just about everything in life, practice makes perfect. Natatia would love to speak with you about setting your nutritional goals. She’ll take an in depth look at your daily nutrition requirements and formulate a plan that works for you. Contact her to begin a conversation about your nutrition needs. You may have found the pounds creeping on over the years. Or maybe you’ve been at a healthy weight and life got in the way and you didn’t find time to fit exercise and a health diet into your schedule. Or just maybe you worked really hard to get the pounds off but with some vacation time you found the scale crept up a bit. It’s scary, but all is not lost!
There are healthy ways to get back on track after gaining weight. First of all, don’t berate yourself for gaining the weight, you did, so move on, get started. Get started now. Start by breaking down your weight loss goal. You do not have to lose 35 pounds all at once. Break it down in to five-pound increments. Really, all this takes is a commitment to exercising - just three times a week for 20 minutes for starters. As you gain confidence and see the number on the scale dropping pretty quickly, you’ll feel encouraged to do more – four days a week or 30 minutes! Like we said before, do not berate yourself, stop beating yourself up over something you do have control over. Lose the guilt and embarrassment and you’ll gain focus on meeting your exercise and healthy eating goals. When it comes to eating healthy it is important that this is scheduled just like your exercise. Create a meal plan that fits your schedule and abilities in the kitchen. If you’re shopping for your weekly menu be sure to include lots of lean protein, veggies, fruit and nuts. If you feel like you’re unable to fit into your busy lifestyle sign up for a food delivery service. It will be important to reach out to your family and friends for support. They may join you or offer their support when you’re feeling challenged. It is important that your environment is hospitable to your fitness and health goals. Looking to the pros may help get you jumpstarted as well. Your local personal trainer, or nutritionist. Your doctor or even a therapist can help you get on the track to a healthier and happier you. We know it can be terribly confusing when you start a nutritious diet. What foods really are healthy and which are, well not so much? And, then we can become bewildered when we see all the varied products offered in both organic and non-organic options. It’s enough to make you go back to packaged meals! But don’t give up yet below we’ve outlined when it’s best to buy organic and when it’s best skipped.
There are several reasons why you may want to consider purchasing organic produce and other food products. For some it could be that organic options may reduce exposure to pesticides, or they’re concerned about animal welfare, the impact on the environment, or added hormones or antibiotics. All of the reasons above are legitimate but your pocketbook may not agree, so below you will find what to buy organic and what to skip. What we suggest you purchase organic: Strawberries Apples Peaches & Nectarines Grapes Celery Leafy Greens Bell Peppers Tomatoes Potatoes Dairy Soy Coffee Beef What we suggest you skip organic: Sweet Potato Onion Kiwi Pineapple Avocado Quinoa You’ll want to be sure to thoroughly wash all your produce whether you purchase organic or not. Using running cold water for at least 30 seconds is ideal, and you do not need to use soap or special cleaning products. Be sure to wash all produce even if you’re going to remove the skin - even though you’re not eating the skin the dirt on it can get transfer to the knife you use to cut your produce and can end up contaminating your fruit or vegetable. Some fruits and vegetables like strawberries or cauliflower that are a little more difficult to wash may be soaked in a bowl of 4 parts water to 1 part plain white vinegar for 20 minutes. Other items that may be important for your consideration are purchasing cookware that is stainless steel, ceramic or cast iron. Choose to use an air-popper when making popcorn instead of buying the microwavable bags. Think about using natural cleaning products, and definitely use reusable water bottles, BPA free, both of these changes are environmentally considerate as well. And speaking of containers many food-storage containers are made of the same chemical, BPA, so think about purchasing glass containers to use instead. How does your nutrition taste? Is the food you're putting in your body hitting all the brain receptors leaving them ecstatic, but leaving you feeling bloated, lethargic and just overall terrible? This is what poor nutrition does. It makes your brain think very happy thoughts, but leaves your body with inflammation, constipation and headaches.
National Nutrition Month is a great time to learn about how to properly fuel your body. It's important to put the food in your body that provides the nutrients it needs to grow and develop properly as well as keep your energy up and reduce the risk of developing chronic diseases. The guidelines to follow are to eat a variety of fruits, vegetables, whole grains, seafood, legumes and nuts. Per the Dietitians of Canada you'll want to include good sources of specific nutrients as well, particularly for females – calcium, iron, folate, vitamin B12, and vitamin D. Start now. Include a protein, fruit and a vegetable in every meal. Snack on nuts and legumes. There are so many delicious recipes easily accessible online (and HERE!) to get you started. You brain will respond just as ecstatically to a well-planned and cooked nutritious meal, as it will to that slice of pizza. And, your body will thank you for it by feeling satiated, full of energy and disease free. Here are a few tips to make sure you are following a nutritious diet:
Now, you may know that you are ready to get your nutrition in order but may feel overwhelmed by the task. At Natatia's One On One Fitness we offer a nutrition program - you will Learn What To Eat...When To Eat It and... How Much of It to Eat. We will take a look at your current nutritional choices and learn how to turn those choices into healthy and nutritious choices. Find out more about our Nutrition Program and be sure to ask us any questions! We all have traditions or habits when it comes to food. There are the holidays and birthdays to celebrate, the new job, promotion or salary increase, good grades, graduations…where does it end? It won’t unless you change the way you reward your accomplishments and here are some ideas on how.
Marked something of your to-do list? Treat yourself to something indulgent that you always dream about but never do. Schedule a massage or a facial at your local spa. Not in the budget? Set aside some time for a warm bath, at-home facemask, and your favorite music or book. Got that promotion you’ve been working towards? Plan a vacation or weekend trip to celebrate. You won’t get that immediate satisfaction but studies show that the anticipation of a trip is often as good as or better than the actual trip! Going on a shopping spree can satisfy that need to celebrate right now. Head to the mall or your favorite online store and purchase the new gadget, fashion accessory or shoes you’ve been daydreaming about. Allow yourself to enjoy some “me time”. If you’ve accomplished something you feel is worth celebrating then schedule some time alone to reflect on your accomplishment doing what ever it is YOU love to do. Separating food from reward is your first step in taking control of your eating habits and establishing a healthy view of what food can actually do for you. Eating a balanced diet of healthy fats, protein, whole grains, fruits, and vegetables will increase your lust for life because, frankly, you’ll just feel that much better. You’ll have the energy to enjoy that vacation you’ve scheduled. You’ll increase the longevity of your life to longer enjoy time with your family and friends. You’ll have a more honest relationship with food, so when there is that inevitable time to celebrate with food you’ll be able to indulge without the guilt. Rewarding yourself with fun things to do rather than food will help you to meet your health goals, feel less guilty about the food indulgences you can’t avoid, and will lead to that person that you’ve set out to be this year. Heart disease basically means your heart is not working properly. Some people are born with heart disease but many develop the disease as they age. This development of heart disease is easily preventable by maintaining a healthy diet and exercise regimen. As well avoiding smoking, limiting alcohol use, and reducing stress will also help prevent any heart issues.
Per heartandstroke.ca 9 in 10 Canadians have at least one risk factor for heart disease and stroke and thousands die each year. Signs of a heart attack vary from person to person as well as between men and women. Below are the signs of a heart attack you should know are: Chest discomfort Sweating Upper body discomfort Nausea Shortness of breath Light-headedness And remember women are more likely to experience some of the common symptoms such as shortness of breath, nausea/vomiting and back or jaw pain. If you are experiencing any of these symptoms call 9-1-1, stop all activity, take your nitroglycerin (if already prescribed), take Aspirin, rest and wait, and keep a list of your medications in your wallet and by the phone. Treating a heart attack means preventing or limiting the damage to your heart, and this treatment begins in the ambulance. Ultimately Natatia’s One On One Fitness would like to see you take the actions to avoid living with heart disease or the fear of having a heart attack. 8 in 10 cases of heart disease are avoidable with simple healthy lifestyle changes like eating well, increasing your physical activity, maintain a healthy weight and reducing your stress. Natatia’s One On One Fitness has many fitness programs from small group personal training to one on one personal training. We even have a new Senior Group Program where fitness and fun come together! res·o·lu·tion
ˌrezəˈlo͞oSH(ə)n/ noun plural noun: resolutions
Another new year is coming fast upon us. It's that time of year when we reflect on what has passed and the memories we created in that time passing. Births, marriages, birthdays, holidays, vacations, boyfriends, girlfriends, buying a new home, your children. All part of what makes you, You. And, within these memories there is the mechanics of this life, the goals set which made the wedding come together or completing the itinerary for the vacation. But, within all this goal setting did you happen to remember yourself? Is there perhaps a resolution set at the end of 2015 that didn't come to fruition in 2016? Did you want to lose that 20 pounds that has been sitting around your middle for five years? Did you gain the fitness you sought? Are you less afraid that a heart attack or stroke will strike? If your resolution for 2016 was to lose weight, or run that 5K or just get fit and you didn't accomplish it...well, you're not alone. Some statistics show that of the 45% of us that actually make a resolution only 8% of us successfully achieve that resolution. If your health is your top priority this year, and it should be - you deserve it! Here are some tips on how to accomplish your health and fitness goals.
Natatia's One On One Fitness would love to help you with your health resolutions - we can be your accountability partner. And, as you may know that gyms are at their busiest in the New Year, and we're sure that this year will be no different. If you'd like to get ahead of the rush now is the time to register for our programs. Find out more about the winter programs we offer HERE. Stuffing always seems to be the favorite item around the holiday table. Substitute this clean-eating brown rice stuffing with your traditional recipe. This stuffing is packed with nutrients. Enjoy!...and Happy Holidays!!
Ingredients: 1 ½ cups brown rice, uncooked 2 cups natural apple juice and 1½ cups water 2 tsp olive oil 1 crisp harvest apple cored and dice ½ cup Brussels sprouts, chopped fine 4 cloves garlic, passed through a garlic press 1 carrot, peeled and chopped fine 1 cup celery, diced 1/3 cup uncontaminated oat bran or wheat bran ½ cup dried cranberries 1/3 slivered, raw almonds ½ tsp poultry seasoning ¼ tsp thyme Freshly ground black pepper Preparation: 1. Make rice according to package instructions. Use the combination of 2 cups natural apple juice and 1½ cups water for the liquid. 2. Place olive oil in a large skillet and heat over medium heat. Cook all chopped fruits and vegetables until they are crisp, not soggy. Add cooked brown rice, bran, cranberries, almonds, poultry seasoning, pepper and thyme. Toss well 3. Use as stuffing for poultry. 4. Remaining stuffing can be baked separately in a casserole dish. My garden this year was abundant with zucchini. After giving away as many as I could, there were still lots left over and I didn’t know what to do with the extra zucchinis. Since I am not much of a baker I looked up a few recipes on line to get a few ideas. I grabbed a few ingredients from different recipes and made my own. This is the outcome of my make-my-own clean eating Quinoa Zucchini muffins! It’s very healthy, low in sugar and fat. Try it and you will love it!
Ingredients: 1 2/3 cups Quinoa flour (or whole wheat flour) 1 teaspoon baking powder 1 teaspoon baking soda 2 teaspoon ground cinnamon 1/8 teaspoon salt 1 egg 1/4 cup maple syrup 1/2 cup milk (almond milk, fat free soy or whatever you prefer) 1/4 cup melted coconut oil 1 teaspoon pure organic vanilla extract 1 1/2 cups grated fresh zucchini 1/3 cups old-fashioned oats (uncooked), plus extra for sprinkling Directions: 1. Heat oven to 350°F. Prepare a 12-cup muffin pan by either greasing it with cooking spray or lining the cups with paper liners. Set aside. 2. In a large mixing bowl, whisk together flour, baking powder, baking soda, cinnamon and salt until combined. Set aside. 3. In a separate mixing bowl, whisk together egg, maple syrup, milk, coconut oil and vanilla extract until combined. Pour this mixture into the dry ingredient mixture, and stir with a spoon until combined. Stir in the zucchini and oats until just combined. 4. Portion the batter evenly between 12 baking cups. Then sprinkle extra oats on top of each, if desired. Bake for 15 to 18 minutes, or until a toothpick inserted in the center of the muffin comes out clean. Transfer pan to a cooling rack, serve the muffins warm. Or let cool to room temperature, then store in a sealed container for up to 2 days, or freeze. It’s this time of year again when some of us are pulling vegetables out of our garden before the frost. One of my favorite vegetables this time of year is squash. If you didn’t grow a garden with squash this year, there is one that has been reserved for you at your local farmer. Try out this highly nutritious squash soup recipe that is high in vitamin A and is a great source of alpha-carotene and beta-carotene. You will also benefit from curcumin, the active substance in turmeric that has anti-inflammatory, antioxidants and digestive properties. Try out this recipe and let me know how you like it.
Ingredients: .1 3 lbs acorn or butternut squash, quartered and seed removed .1-inch piece ginger, peeled and thinly sliced . 1 onion peeled and sliced .4 cups low sodium vegetables or chicken broth, divided .¾ cup coconut milk .2 tbsp turmeric .1 tsp sea salt Instructions: 1. Preheat oven to 350 degrees Fahrenheit. In a large roasting pan, place squash cut side up. Divide Ginger slices evenly among squash cavities. Arrange onion around squash. Pour 2 cups broth in the pan and cover tightly with foil. Bake for one hour, 30 minutes, until squash is tender. 2. Set vegetables aside until cool. Scoop squash flesh from skins and transfer to a large pot, discard the skins. Add onion and Ginger and cooking liquid from pan. 3. Add remaining 2 cups broth, milk, turmeric and salt. Stir and bring to a boil. Reduce heat and simmer for 10 minutes. Add to a blender and puree until smooth. 4. Top each bowl with an additional drizzle of coconut milk. Your holiday table will seem incomplete without the traditional mashed potatoes. Try this sweet potato recipe as an alternative for a healthier version. This sweet potato dish is a signature dish on our holiday table. It is packed with vitamin A in its beta-carotene form that promotes strong bones, healthy skin, healthy eyes & lungs and enhances the functioning of the immune system.
Ingredients: 5 sweet potatoes (about 4 pounds) peeled and cut into ¾ inches pieces 3/4 cup coconut milk 1 tsp pure vanilla extract ⅛ tsp ground black pepper ⅛ tsp Cayenne pepper 2 tsp ground Cardamom 1/3 cup walnuts chopped Instructions: 1.Preheat oven to 325°F. Bring a large pot of water to a boil. Add sweet potatoes, return to boiling and cook until soft, about eight minutes. Drain and return potatoes to pot. 2.Add coconut milk, vanilla, salt, black pepper, cayenne and cardamom to sweet potatoes. Mash potatoes with a masher until smooth. Transfer to a 9 x 9" baking dish. Sprinkle walnuts evenly over a sweet potato mixture. 3.Bake 45 to 50 minutes or until edges are slightly browned. Cool on a rack for 10 minutes before serving. 4.Happy Thanksgiving You’ve most likely have heard it before. Eat local. But, what exactly does this mean, and why should you?
Eating local means you are supporting your local farmers, and there are many of them right here in Smiths Falls and surrounding area. It’s a great way to get to know the faces that feed you. By purchasing your fruits and veggies directly from the source you are getting fresher produce. It means that your food is tastier, looks better and is in season. And, because of the shorter time between the farm and your table, less nutrients are likely to have been lost. It benefits the environment by conserving fertile soil, protecting water sources, preserving green space & farmland, and you’re supporting your local economy. And most importantly you’re providing your body with good enzymes and nutrients. Most veggies are low in fat and calories, high in potassium, fiber, folic acid, Vitamin A and Vitamin C. All these help to benefit your body by decreasing heart disease, certain types of cancers, type 2 diabetes, and high blood pressure. Get out and enjoy your local farmers market, besides farmers you’ll often find bakers, gardeners, and artisans. Here is a link to a local Farmers Market: Miller’s Bay Farm Market Garden & Berry Patch - This farmer is one of Natatia’s favorites, but of course, feel free to go to your favorite local farmer of choice! Smiths Falls also has many roadside farm stands with locally grown vegetables. Have fun enjoying these farms and stands! Summer is winding down but it’s still nice enough to enjoy a BBQ with friends. Or maybe you’re celebrating with family, meeting a friend after work, and, yes, the holidays are around the corner. All this means that you may also be enjoying an alcoholic beverage. Drinking is a great way to socialize with your family and friends, but it also can derail your diet.
Ever wonder why it seems you let your guard down when imbibing and eating? This time, it is all in your head. Researchers have found that when you eat and drink, the hypothalamus responds more to food odors, basically your brain is more sensitive to external food cues, like aromas. This is called the “aperitif effect.” “Many alcoholic beverages already include empty calories, and when you combine those calories with the aperitif effect, it can lead to energy imbalance and possibly weight gain,” Dr. Eiler warned in a statement. Read more about the first study of its kind here: Alcohol sensitizes brain response to food aromas, increases food intake in women Of course avoiding certain foods while drinking may be the key, here are some healthy food suggestions. And be sure to visit our website http://www.natatia.com/recipes.html for some other meal ideas. Whole grain Crackers (try with tuna topping) Bean crackers (try with hummus dip) Bean chips Veggie sticks (great with low sodium cottage cheese) Fresh fruits If you’re not at home just remember you always have a choice. Choose lean and clean. So, go out there and have some fun, and remember to drink lots of water! For some of us it seems to be a continual struggle to stay on track when it comes to our fitness goals. But joining community events is a great way to get your exercise, socialize and have fun all at the same time.
Last Saturday, August 6th Natatia and 14 of her clients participated in the annual Rideau Paddlefest 2016. The Rideau Paddlefest is a free daylong event held at Lower Reach Park. Not only does the event host canoe races but offers paddling demonstrations, canoe tours, food and live music. It’s a great way to celebrate the Rideau Canal, stay active and have fun. Natatia’s team’s name was Natatia’s One On One Warriors with Natatia herself leading the team. The 200m race against Real Action team started off pretty strong until Natatia broke her seat in the bow, which caused the team to lose synchronization, which slowed them down. But the team lost by only 0.64 seconds to Real Action. Natatia’s One On One Warriors’ second race was a 500m race against Spur of the Moment in which they won by a good spread of 35 seconds. At the quarterfinal they raced against Kilmarnock Enterprise and was forced to go around a police boat that was in the way at the turning point, which set them back once again. Despite the losses it was a fun and enjoyable time for everyone and Natatia was so proud of the team's efforts. The point is exercising with others is a great motivator and if you’re currently sedentary it’s a positive way to start an exercise routine, and to stick with it. Competition is a great motivator as well as the camaraderie, which can help you cope with stress, decrease the likeliness of illness and speed recovery. Three of the highlights of working out with others are: 1. Motivation: If you’re the type to get out of bed before you get ready for work to get in your fitness routine, kudos to you, but most likely your like so many others that need that extra push. 2. Accountability: Naturally we don’t want to let others down and that fear of letting your fitness partner down is sure to keep you on track. 3. Camaraderie: The majority of us like to be around others, laughing, sharing and just having fun. Adding friends to the equation of working out only enhances your experience, and you just may find yourself looking forward to exercising. And, although it’s definitely okay to exercise alone doing so with a fitness buddy, a group class, or simply a community event may just bring out the Warrior in you. |
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Author BioNatatia Gemmell. |