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New Orleans Get Fit Magazine

Nolatrainer Newsletter Magaizne 3/01/08

 

A recent study from the University of Washington showed that more and more 2-year olds are regularly watching television. This sets the stage for a sedentary life with an increased risk for obesity and heart disease.

Now that last statement wasn't from the study - that was my own prediction.

But really, the statistics don't lie – a study done at Johns Hopkins concluded that a child's weight increases with the number of hours they spend in front of the television each day.

Are you cringing yet? What parent hasn't popped in a DVD to occupy the kids for a few hours?

And what about your child's diet? How often do you find yourself in the drive thru line ordering another cheeseburger and fries?

Childhood obesity is now described as an epidemic. It puts your child's health at risk, and makes them more susceptible to problems involving their cardiovascular systems, endocrine systems, and even their mental health. Type 2 diabetes mellitus, depression, and low self-esteem are just the tip of the iceberg when it comes to the problems looming over the heads of overweight children.

I'm not telling you anything that you don't already know. It doesn't take a study done at Johns Hopkins to discover that kids today are putting on weight in ways that we never did - you just have to open your eyes to notice.

The ‘why' is simple. It goes back to the basic equation for weight gain: energy in versus energy out. Kids eat too much and do too little.

But I have to ask... are you setting a good example by your eating habits? This may be a painful question to want to answer – but the truth sometimes hurts (and is good for us).

Maybe you've noticed that your child has begun to put on a little extra weight - what do you do about it? No matter what age your child is - weight is a sensitive issue.

What do your kids eat?
Think about your child's diet. Do they eat three balanced meals a day? Do they eat at least 5 servings of fruits and vegetables a day? Are they limited in their servings of fried, processed, and sugary foods?

Maybe you aren't sure what your kids are eating. Do some investigation by observing and talking to them about what they eat.

Identify the foods your kids are eating that are rich in calories but lacking in nutritional value. Examples: candy, fast food, chips, cookies, soda pop, and pizza. Replace these foods with fresh nutrient dense foods such as vegetables, fruits, whole grains, lean meats and low fat dairy.

How much activity do your kids get?
Computers, video games, and satellite T.V. are our children's latest and greatest toys. Who has time to play outside when you are about to beat the hardest level, or your favorite show is about to start? Our kids participate in less physical activity and are more sedentary than any generation before.

Do you know how much physical activity your kids get each day? Some parents may think that kids are getting an hour of P.E. each day, only to find out that the school has dropped its P.E. classes.

A great way to encourage activity is to limit the time your children spend on sedentary activities, such as T.V and video games. Sign your kids up on a local sports team so that they can run and be active with other kids. Take the whole family to the park on a weekend instead of gathering in front of the T.V.

Monkey see monkey do
This issue really boils down to one factor: Parental Example. Your kids watch what you do even when you wish they wouldn't, and this is certainly true when it comes to diet and exercise.

Do you model good eating habits, or do your kids see you indulge? Do you exercise regularly, or do your kids see you on the couch in front of the television all weekend?

As a parent, it is your unique responsibility to teach your children the habits that lead to good health. Since you know that obese children have a greater chance of remaining obese into adulthood, thus greatly increasing the likelihood of serious health problems, this isn't a responsibility that you take lightly.

If your eating habits and activity level have slipped it may be time for you to turn things around. It's never too late to set a positive example for your kids – the key is to act now.

Contact me today to get started on a program that will transform your body and renew your lifestyle. There's nothing better for motivation than dropping a few sizes!

So you're ready to start a healthy diet. The first time you bite into a protein bar instead of a cookie your taste buds may protest, but hang on! Give yourself time to adjust to your new healthy lifestyle and the new foods that you will discover. It won’t take long for your taste buds to adjust and for your waist to shrink.

This spaghetti sauce is delicious and packed with protein. For an even healthier option, serve the sauce over cooked spaghetti squash or steamed broccoli. Servings: 6

Here's what you need...

• 1 pound uncooked turkey tenderloin, cubed
• 1 medium green pepper, cut into 3/4-in. pieces
• 1 medium onion, cut into wedges
• 2/3 cup sliced fresh mushrooms
• 1 tablespoon canola oil
• 1 jar (15-1/2 ounces) meatless spaghetti sauce
• 1 cup sliced turkey pepperoni, halved
• 1/2 cup dry red wine or chicken broth
• 1 tablespoon tomato paste
• 10 ounces uncooked vermicelli

1. In a Dutch oven or large kettle, sauté the turkey, green peppers, onion and mushrooms in oil until vegetables are tender. Stir in spaghetti sauce, pepperoni, wine or broth and tomato paste. Bring to a boil.
2. Reduce heat; cover and simmer for 45 minutes. Uncover; simmer 15 – 20 minutes longer or until thickened. Meanwhile, cook vermicelli according to package directions; drain. Serve with sauce.

Nutritional Analysis: One serving equals: 321 calories, 5g fat, 40g carbohydrate, 4g fiber, and 28g protein.

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Nolatrainer Newsletter Magaizne 2/15/08

It's easy to let yourself be fooled into thinking the things you eat are healthy. Foods dressed in crafty packaging lead you to believe they will help you lose weight.

But do they?

The truth is that most of the time the only thing special about the so-called healthy food product is the clever marketing. Have you been fooled by the following foods?

So-Called Healthy Food #1: SALAD
Who doesn't get a self-righteous feeling when ordering a salad, right? Salads are healthy, and salads equal weight loss. Unfortunately, not anymore.

Salad in and of itself is a wonderful, healthy food. It is filled with nutrients and untouched by artificial additives. If only we left it at that.

Most salads on the menu today are loaded with fat laden extras. Croutons, tortilla strips, nuts, and even fried chicken (not the best source of protein). And let's not forget the salad dressing.

While you know that salad dressing isn't very healthy, you may not be aware of the staggering number of fat calorie packed in these dressings. Most people add between a quarter to a half a cup of dressing to their salad, and with the average creamy salad dressing weighing in at 8-12 grams of fat per tablespoon, you can see how an innocent collection of greens can quickly turn into a spare tire.

So-Called Healthy Food #2: 100 CALORIE PACKS
In the snack section of your local grocery store you've probably seen the attractively packaged "100 Calorie Packs." These light and airy snack packs send a subtle message that they are healthy and in line with your desire to drop the fat. I mean, how harmful can they be? Let's take a look at the snacks within the package. Here are the most popular:

• Oreo cookies
• Ritz snack mix
• Planter's peanut butter cookies
• Cheese Nips crackers
• Chips Ahoy cookies
• Shortbread cookie

Hmmm, that list sounds like junk food-doesn't it? These items are high in sugar, salt and fat, and they don't contain a grain of nutritional value. And let's be honest, most people don't eat just one pack...

So-Called Healthy Food #3: CEREAL
Can a box of cereal help you lose weight? That's the message being sent out by a handful of cereal brands, namely Special K. This cereal manufacturer has gone so far as to create the Special K Challenge, a program which claims to help drop 6 pounds in 2 weeks. The message that most consumers take away from the cereal commercials is "If I eat this brand of cereal then I will lose weight."

Wait, don't grab a bowl of your favorite cereal along with your skinny jeans just yet.

It's dangerous to think that any food item will promote weight loss, especially a food item that is high in simple carbohydrates. In the fine print you will see that the cereal claims to help lose weight when incorporated with a very low calorie diet, and that the cereal itself has no weight loss inducing power.

Making the Healthy Choice
As a rule of thumb ignore the bold claims on food packaging-the information you really need is listed on the nutrition label. Finding healthy food is simple when you use the following guidelines.

1. Eat Fresh: The healthiest food in the world is fresh, unprocessed whole foods. This includes fresh vegetables and fruit, whole grains and legumes, and raw seeds and nuts. These fresh foods supply your body with vitamins, minerals and enzymes that are priceless to your health. When it comes to meat, poultry and dairy choose products that are grass fed and hormone and antibiotic free.

2. Set Limits: Let's be honest. Just because something is edible doesn't mean you should eat it. A key to healthy eating is to identify which items to limit or even eliminate from your diet.

• Cholesterol. The American Heart Association recommends that you limit your intake of cholesterol from food to less than 300 milligrams per day.
• Saturated Fat. Your intake of saturated fat should be less than 7% of your total daily calories.
• Trans Fat. It is recommended that you either eliminate trans fat from your diet or keep it under 1% of your total daily calories.
• Sugar. Most of us consume way more sugar than we should. Make a habit of checking the ingredient list of the foods you eat. If sugar is the first listed ingredient then you know that item is packed with sugar.

3. Look at the whole picture: A healthy diet consists of taking in a combination of fats, carbohydrates, fiber, protein, vitamins and minerals each day. Remember that eating too much of even healthy foods can lead to weight gain. All of the foods that you eat should fit together to form a well-balanced, calorie controlled diet.

The bottom line is that you should eat to live not live to eat. Your body will thank you for it.

Want more ideas on how to get the body of your dreams without starving yourself or doing boring exercise routines? Contact me today to get started on a fitness program that will change your body and improve your health.

 Adventure Boot Camp for Women

Women of New Orleans, all fitness levels, sizes, and ages are gaining great results with New Orleans Adventure Fitness Boot Camp! You can too! Maybe you are looking for a jump start to your fitness program. Soon you will find a whole new approach to exercise! . An average boot camper will decrease her body fat by 3-5% doing weight training!

The next camp begins March 17th.

Spaces are limited and fill up a month in advance for this unique experience. To reserve your space in the next camp starting on March 17th, log onto, www.nolabootcamp.com

The Official Boot camp of TV show "The Housewives of OC"

Remember, it’s your life, make it an adventure!

Want to quickly eliminate fattening calories from your diet? It's easy: simply don't add fat while cooking. Instead of oils, butter, or lard, try cooking with a light cooking spray. Instead of frying, try broiling. Also drain or blot excess oil from food before eating it.

What a delicious way to eat your veggies. This colorful dish is perfect for a healthy breakfast or a light dinner. Servings: 4

Here's what you need...

• 1 medium zucchini, halved lengthwise and sliced
• 1/4 cup sweet onion, chopped
• 1 12 oz bag Birds Eye Steamfresh frozen broccoli
• 1 15oz jar Mezzetta Marinated Sweet Yellow & Red Roasted Peppers
• 1/4 cup 2% milk reduced fat shredded cheddar cheese
• 8 egg whites
• 2 tablespoons nonfat milk
• 8 Calamata Olives, chopped
• Dash of salt and pepper
• Cherry tomatoes to garnish (optional)

• Preheat the oven to 350. Coat a small saucepan with light cooking spray and sauté the zucchini and onion over medium heat until tender. Microwave the frozen broccoli according to the instructions on the package.
• Coat an 8inch square pan with light cooking spray. Line the bottom of the pan with the roasted peppers. Spread the zucchini and onion mixture and broccoli over the peppers. Sprinkle the cheese over the vegetables.
• In a medium bowl combine egg whites, milk, olives, salt and pepper. Pour the egg mixture evenly over the vegetables. Bake for 15 to 20 minutes or until the eggs have set. Garnish with cherry tomatoes.

Nutritional Analysis: One serving equals: 154 calories, 3.8g fat, 15.2g carbohydrate, and 11g protein.

Nolatrainer Newsletter Magaizne 1/15/08

These days it takes more than an apple a day to keep the doctor off your back.

The good doc is going to pester you about your blood pressure and cholesterol levels - apple or not. And who can blame him?

According to the American Heart Association, 105.2 million adults have borderline to high risk blood cholesterol levels. In addition, nearly one in three adults suffers from high blood pressure. And these numbers grow every year.

So what do you do? Pop a pill and try not to think about it? Or maybe you don't even bother to have your blood pressure and cholesterol checked – what you don't know can't hurt you, right?

Whether you've had your blood pressure and cholesterol levels checked lately or not, these conditions are deadly and sneaky - many people are unaware of the danger lurking in their own arteries.

What's so bad about high blood pressure and cholesterol levels? In a nutshell, these conditions raise your chances for having a stroke, kidney failure, heart disease or heart attack. Here's the lowdown:

Blood Pressure is recorded in two numbers. The first describes your systolic blood pressure. This is the pressure when your heart is squeezing blood out. The second is your diastolic blood pressure. This is the pressure between heartbeats, when your heart is filling with blood.

The ideal blood pressure to have is 120/80 or lower. Blood pressure that falls between 120/80 and 140/90 is considered to be prehypertension - meaning that your blood pressure is higher than normal. If your blood pressure is 140/90 or higher then you officially have high blood pressure.

Cholesterol is also recorded in two numbers - high - density lipoproteins (HDL) and low - density lipoproteins (LDL). The distinction between HDL and LDL is actually quite important - LDL delivers cholesterol to your body while HDL removes cholesterol from your bloodstream. In other words, HDL cholesterol is good and LDL cholesterol is bad.

When there is extra cholesterol in your bloodstream it lines your arteries, causing them to narrow. These deposits can block an artery that flows to your heart - resulting in a heart attack, or they can block an artery that flows to your brain - resulting in a stroke.

The ideal cholesterol level to have is a number less than 200. Between 200 and 239 you are considered to have borderline high cholesterol, and 240 or higher puts you in a danger zone.

Will exercise really help lower your high blood pressure and improve my cholesterol levels? It sure will - and here's how:

Weak Heart Muscles pump little blood with lots of effort. By exercising you strengthen your heart muscles and train them to pump more blood with less effort. The stronger your heart is the less pressure will be exerted on your arteries.

Exercise Increases HDL levels in some people - this means a decrease in your risk for heart disease. Other heart disease risk factors such as weight, diabetes and high blood pressure all show improvement with regular exercise.

Let's be totally honest for a moment. Sure, you may be taking medication, but you need to fix the problem rather than simply hold it off.

If exercise isn't currently part of your lifestyle you will be amazed at how it will improve your health once you start. I'm sure your doctor could share a myriad of success stories involving people just like you who dramatically improved their blood pressure and cholesterol through exercise.

Health. Isn't that what we all ask for in the New Year?

Exercise is the answer.

The benefits of a consistent and challenging exercise program are numerous - did you know that exercise will even improve your sleep?

I am in a unique position to assist you in grabbing onto the good health that you deserve. Call or email me today to schedule your fitness assessment and get started on an exercise program that will change your life.

Looking to add flavor to your meal without adding extra calories? Try fresh herbs and spices. You will enjoy more flavor AND a smaller you! Remember to avoid creamy or oily dressings-while these are flavorful, they are also filled with fat and calories.

Everyone is entitled to have a sweet tooth-this recipe will fulfill your craving while maintaining your waistline.
Servings: 2

Here's what you need...

• 1.4oz package fat-free, sugar-free chocolate flavored pudding mix
• 1 cup nonfat milk
• 3/4 cup nonfat cottage cheese
• 1/2 cup nonfat plain yogurt
• 4 fresh strawberries, sliced
• 1 packet Sweet 'n Low

• Whisk together the chocolate pudding mix and nonfat milk until smooth. In another bowl, whisk together the cottage cheese, yogurt and sugar substitute.
• Layer pudding, cottage cheese mixture and sliced strawberries to create 3 layers in 2 glasses.

Nutritional Analysis: One serving equals: 156 calories, 0g fat, 18g carbohydrate, and 23g protein.

Help me spread the fitness truth... Forward a copy of this newsletter to your friends, family or co-workers who would benefit from my exercise articles, tips, and healthy recipes. Just use the 'Refer a Friend' link below!
Forward This Newsletter - Refer a Friend_____________________________________________________

 

Nolatrainer Newsletter Magaizne 12/15/07

Women of New Orleans, all fitness levels, sizes, and ages are gaining great results with New Orleans Adventure Boot Camp! You can too! Maybe you are looking for a jump start to your fitness program.

Soon you will find a whole new approach to exercise!

The New Orleans Boot Camp for women is a revolution in boot camp philosophy. In order to ensure that you obtain optimal results, we have extracted everything that works about boot camps and have ignored the rest (No yelling! No fatigues!) Our philosophy of positive reinforcement and support will propel you to your goals.

The New Orleans Boot Camp is a place were encouragement, friendship and fun are as vital to your success as the passion that you apply to each workout.

You will achieve results…

With our eclectic blend of exercises each 60 minute class will race by as you maximize your results, enjoy new and exciting routines, and obtain priceless fitness and weight loss knowledge. Our basic methodology includes muscle toning, aerobic exercise, strength training, agility drills, flexibility improvement and lots of fun! Regardless of your fitness level you will be challenged to push the limits of your own pace.

The next camp begins Jan 7.

Spaces fill quickly for this unique experience.

To reserve your space in the next camp, log onto www.nolabootcamp.com

New Orleans Boot Camp for Women

Another day another article on Holiday weight loss tips. Have you ever wondered why everyone you know still gains weight this time of year - despite the fact that Holiday weight loss tips are passed around in greater numbers than Christmas cookies?

Don't get me wrong - weight loss tips are great. I love to find creative ways to cut calories and increase activity during the most fattening time of the year. In fact, here are 10 great tips that will prevent you from gaining weight over the holidays:

1. Limit your intake of calorie laden beverages. Eggnog, champagne, mochas, and hot chocolate all have one thing in common: they are packed with empty calories - avoid these beverages and load up on water instead.
2. Officially schedule exercise into your calendar. It's just too easy to let workouts slide this time of year - make a commitment to exercise and keep it.
3. Forego the goodie making. By keeping your home free from Holiday treats you will undoubtedly gain fewer pounds. However, if you simply have to make those Christmas cookies then chew gum during the baking process to prevent snacking.
4. Have fun being active. Winter is a great time to burn calories outdoors. Go skiing for a day or take the kids sledding. No snow in sight? No problem - take a brisk bike ride or power walk through the mall.
5. Use healthy ingredients. Your Holiday meal will taste even better when you seek out fresh, organic and low fat ingredients - and you'll feel better too.
6. Learn to compromise. Dying to have that peppermint mocha? Go ahead - but have it with nonfat milk and pass on the whipped cream.
7. Don't go hungry. The Holidays are a dangerous time for your metabolism. Focus on eating small balanced meals every few hours to keep your metabolism going strong.
8. Enjoy a sample. No one says you have to completely avoid the appetizers and desserts at your Holiday party - just enjoy in moderation.
9. Focus on family not food. Let's face it, this time of year is big on two things: family and food. Make an effort to place your focus primarily on your family.
10. Stick to your strategy. The best way to gain weight over the Holidays is to approach them without a plan. Using the above tips, write down the ways in which you plan to avoid weight gain this year - then periodically check up on yourself.

The truth is that if you follow these tips you will see a drop in Holiday pounds and you may even lose a pound or two…but don't expect to reshape your figure with them.

Let's be honest, you want to lose more than a pound or two. You want to lose all of those extra pounds while reshaping your body. Simply avoiding certain foods or burning a few extra calories won't produce the breathtaking results that you crave.

Here's the bottom line: To transform your body you must introduce new and challenging exercise to your routine.

You may feel that the secret to achieving weight loss is just that - a secret. A mystery. You try, and try, and try but your goals are never met. Your dream body continues to stay out of reach.

In my experience the people who are unable to lose weight aren't failing due to laziness. In fact, those frustrated with their weight often put in a lot of effort – but on the wrong things. A fad diet. The latest exercise gizmo. An ineffective routine at the gym.

It's not that you aren't willing to put in the effort - you're just doing the wrong thing.

Think about this for a moment…What if 2008 was the year that you took control of your body? The year that you threw your fat clothes away…the year that you were proud to put on a bathing suit…the year that your doctor congratulated you on your improved health...the year that your family and friends - and that special someone - showered you with compliments.

It's possible. Even more possible than you think.

The thing is that you need to direct your effort in an effective way. It all comes back to introducing new and challenging exercise into your routine.

This is where I come in.

You see, for me weight loss isn't a mystery. It's my passion. I have a proven method that will dramatically transform your body into one that you are proud to be seen in.

However, I can't promise that it will be easy. You'll work hard, you'll sweat and you'll even feel sore. And before you know it you will be telling everyone you know about the amazing results you've achieved.

In this season of gift giving don't miss the opportunity to give yourself the gift that you really want – a new body. A tight body. A stronger body. A healthier body.

I am here to help you do just that. Call or email now to schedule your first body-transforming workout.

You deserve it.

Just because you are exercising regularly that doesn't give you license to eat whatever you want! If you desire healthy weight loss you still need to watch your portions, regardless of your exercise schedule.

Servings: 4

Here's what you need...

• 2 garlic cloves, peeled
• 15 oz can cooked garbanzo beans, drained
• 3 tablespoons freshly squeezed lemon juice
• 8 stalks celery, cut into thick slices
• 1 teaspoon olive oil
• 4 tablespoons water
• salt and cracked black pepper to taste
• 1 teaspoon dried parsley

• Preheat the oven or toaster oven to 350 F. Wrap the garlic cloves in foil and roast for 10 minutes.
• For the hummus, in a food processor, combine the roasted garlic, garbanzo beans, lemon juice, olive oil and water. Pulse until a smooth paste forms. Season with sail and pepper.
• Arrange the celery sticks on a plate. Serve the hummus in a small bowl and garnish with dried parsley.

Nutritional Analysis: One serving equals: 132 calories, 3g fat, 21g carbohydrate, and 6g protein.

Help me spread the fitness truth... If you know any friends, family or co-workers who would enjoy my newsletter give them a subscription by using the 'Refer a Friend' link below!

 

Nolatrainer Newsletter Magaizne 12/01/07
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I love this time of year-don't you? The holiday season gains momentum in a flurry of parties and festivities as each day brings us closer to the New Year. However, there is a downside...

We have officially entered the 'Season of Excuses.'

That's right, even the most dedicated fitness enthusiast will skip workouts and eat too much junk this month. Because it's Christmas, after all...

Be aware that excuses quickly turn into a slippery slope. You miss one workout this week and then two next week, before you know it you haven't exercised for a month. Once you fall out of your routine it will take focused effort to get back on track.

Here are the more popular excuses...maybe they sound familiar:

• I Don't Have Time: Holiday parties, shopping trips, and house guests all seem like valid excuses as to why you can't exercise today, but don't believe it. The fact is that you can find the time to exercise, even in the busiest season of the year. Simply sit down and schedule exercise time into your calendar.
• I Don't Have Anyone to Exercise With: Your spouse or friend committed to exercise with you three times a week, only to quit a week later. Now you are left to workout on your own...or to quit right along with them. Let's be honest, the easy thing to do is to quit rather than face the gym alone, but where does that leave you? Right back where you started-out of shape and unhappy with your body. Don't let someone else's laziness get in the way of your success.
• Another Day Won't Make a Difference: By skipping your workout today you may not wake up one size larger tomorrow, but you also won't wake up in better shape. The fact is that your current body and health are the direct result of all the little choices that you make each day. Resolve to make each choice a healthy one, and watch how your body and health are transformed.
• I'll Never Reach My Goals Anyway: It's been years since you've been in shape and the number on the scale is so large that you don't even know how long it would take to lose it all. It's easy to give up when the task at hand is overwhelming. However, I am here to tell you that you can do it. What you are facing is simply a fear of failure. What if you start exercising only to gain it all back? What if you don't have what it takes to lose the weight? Remember this: You only fail when you allow excuses to stop your progress.

Examine the why: An important step in conquering your excuses is to determine their source. Are the holidays to blame or is there a deeper issue at hand? Excuses are often an indication of lowered motivation. Have you forgotten your reasons for getting fit? Another common reason is boredom. Have your workouts gotten stale?

Conquer each excuse: Don't let excuses derail your goals any longer. Use these three tips and get the results that you deserve:

• Focus on the benefits. We all need a reminder every now and then as to why we started exercising in the first place. Make a list of the benefits you enjoy most and read them before your workout.
• Keep it interesting. Do you do the same thing over and over? No wonder you've started to come up with excuses. Throw your old routine out the window and try something totally new. Always keep your routine fresh-it will give you something to look forward to.
• Treat yourself to Personal Training. Sometimes a little help goes a long way. All of my personal training programs are designed with one goal in mind: to get you in the best shape of your life as quickly as possible.

Don't wait another day-contact me today to get started on the right fitness program for you. Together we will get you the results that you deserve.

If there is one thing you can count on this time of year it is the fact that every holiday party you attend will serve alcohol-rum in the eggnog, champagne in the punch or wine with dinner. While alcohol is great for promoting holiday cheer, did you know that alcoholic beverages are packed with empty calories? Be sure to limit your intake of alcoholic beverages just as closely as you limit your intake of Christmas cookies-your waistline will thank you for it!

This is a great appetizer for holiday parties and dinners-it tastes so good, your guests won't believe that it is low in fat.
Servings: 2

Here's what you need...

• 2 ounces smoked salmon
• 1/4 cup nonfat cream cheese
• 2 tablespoons freshly squeezed lemon juice
• 10 multigrain crackers
• salt and cracked black pepper to taste
• 1 teaspoon dried dill

1. In a food processor, combine the smoked salmon, cream cheese, lemon juice, salt and pepper. Pulse until smooth.
2. Spoon the salmon mixture onto a plate and arrange the crackers around the plate. Garnish with dill and additional pepper.

Nutritional Analysis: One serving equals: 192 calories, 5g fat, 14g carbohydrate, and 18g protein.

Share the fitness truth with your friends, family and co-works by giving them a complimentary issue of my bimonthly fitness newsletter. Just use the 'refer a friend' link below to forward this issue along!

Nolatrainer Newsletter Magaizne 11/15/07
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Motivational Tactics

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Watch out, here comes another cliche:

Motivation is one of the keys to success.

Maybe it's cliche because its true - whatever. Without motivation we would never get anything done. In the past, my motivation (in regards to fitness) was very basic: to get stronger and leaner. Most definitely vanity based- and there is nothing wrong with that. Now my motivation is dictated by another more important driving force. While there is still a vanity component, my main motivation is my kids. I plan on being around a while. I want be sure to see them graduate high school (or get paroled, which ever comes first) get married and have kids.

So what motivates you?

Just recently I had a client come to me in his mid forties, with a very successful career and a few kids. He is in the entertainment biz, and as such has spent a few decades drinking and smoking and living the "rock star" life. Sounds great, but it is a lifestyle for the young, and certainly not for parents (apparently Britney's judge feels similarly). He is now ready to begin his new life, with new health. His motivation, like mine, is his kids. (Just so we are clear, his motivation is his kids, my motivation is my kids. Clear?)

Another recent client just knew she would not bring in her food journals (a requirement for new clients). She said showing up for workouts would not be a problem, but historically when she has had to keep a food journal she has not followed through. So I came up with a plan to keep her motivated. I said bring me an envelope with $100 in tens. Each time she brings in her journal in, I'll give her back $10. If she "forgets" her journal I keep the $10. Her motivation was not the money, she just does not like to lose. So far I have only made $10. 90% compliance is awesome.

So I'll ask again: What motivates you? Maybe it is fitting into those amazing looking jeans. Maybe it is looking great at your work holiday party. Maybe it is looking amazing to piss off your ex. For some people it is the simple fact that they have paid me a decent sum of money to train. Financial obligation is a perfectly acceptable motivation. It doesn't matter what it is, and there is no motivation too shallow in my book. What is important is that you have some form of motivation, and that you are aware of what works for you and what doesn't.

Need help finding your motivation? Let me know, I can help.

Got questions. Visit www.NolaTrainer.com for free fitness tips and ask questions via out Contact Page.

Jonas Deffes
The Body Transformation Expert 
NolaTrainer.com
http://www.nolatrainer.com
504-292-1981

I would like to offer you a "Fitness Test Drive."

That's right,  you're entitled to a Complementary Fitness Test Drive worth $134!

 All you have to do now is call me at (504) 292-1981 or email me jonas@nolatrainer.com and I'll schedule your no obligation "fitness test drive."

Right now, at this very moment, you have a decision to make. You can either call me to schedule your free fitness test drive, and take the first step to achieve the body that you deserve...

Or you can do nothing, and fall into the trap of procrastination. Please,take action now while it's still fresh on your mind. Pick up the phone right now and let's get your fitness test drive started.


-Jonas Deffes
504-292-1981
www.nolatrainer.com
4521 Magazine St.
NOLA,70115

Thanksgiving on the Lighter Side

It's that time of year again - holiday season! Here's something to look forward to: between Turkey day and the New Year the average person will gain between 7 and 10 pounds. The good news is that you can avoid these additional pounds with a little know how.

For most of us the holiday pounds start with Thanksgiving dinner. Did you know that the average person consumes around 3,500 calories on this day alone? Yikes. That equals one pound in extra calories - not to mention the leftovers you will be eating days afterward. Take these tips and make Thanksgiving a guilt free day this year:

Tip #1: Take 2 steps to start your day right.

Step One: Eat breakfast. You see, most people skip breakfast on Turkey day in order to 'save room' for the feast - maybe you have done this yourself. When you eat a healthy breakfast that is high in both fiber and protein two great things happen.

• Your metabolism is started early in the day, thus catapulting you into full fledged calorie burning mode. This will come in handy later in the day.
• You won't be famished when you sit down for dinner, so you will have less room to binge. (This means fewer calories land on your waist.)

Step Two: Exercise for 30-60 minutes. I know exercise is the last thing on your mind on a busy holiday, however it is worth your effort. You will negate some of the extra holiday calories and your metabolism will climb even higher.

Tip #2: Lighten the menu.

If you're in charge of the menu this year then you are in luck. As chef you can make a few modifications to the meal that will drastically reduce the fat and calorie intake of each guest. Do the following to lighten your feast:

• Instead of cream-based dip for your veggie platter, use dip made from nonfat yogurt or nonfat sour cream.
• Replace traditional stuffing with an assortment of chopped vegetables. Fill your turkey with mushrooms, eggplant, onions and celery. Or replace half of your traditional stuffing with chopped vegetables.
• Flavor your mashed potatoes with roasted garlic instead of butter. Or serve baked sweet potatoes instead of butter laden mashed potatoes.
• Roast vegetables without oil - use cooking spray instead and toss them with dill.
• Use unsweetened apple sauce or pureed plums instead of butter or oil in dessert recipes.
• Put out an assortment of fruit for dessert instead of pies.
• Make the recipe for Low Fat Thanksgiving Green Bean Casserole below.

Tip #3: Use strategy.

Traditional Thanksgiving food items weren't all created equal - nutritionally that is. Roasted white turkey meat (without skin) is a great source of lean protein. Vegetable dishes (without added fats) are also very healthy.

On the other hand, buttery mashed potatoes, white bread rolls, cream based dishes, and heavy gravy are all packed with fat and calories.

Fill your stomach with the healthy items first - white turkey meat and plenty of vegetables. Then simply 'sample' the less healthy items in small portions. This simple strategy will save you tons of extra calories and it won't leave you feeling cheated.

Tip #4: Pace yourself.

Most people get into trouble at Thanksgiving dinner by eating full speed ahead until they finally realize that they are full (after their second and third helping). The trouble with this method is the lag time in communication between your stomach and brain.

You see, you may have satiated your hunger with the first helping, but it takes a little while for your stomach to communicate that message to your brain. And during that lag time you took the opportunity to your second and third plate of food.

This year sit calmly in your chair after that first plate and wait at least 20 minutes before getting seconds. You will be surprised to find that the thought of more food doesn't sound good anymore - and you will have saved yourself unnecessary weight gain.

Well, there you have it - four tips that will get you off to a fit and healthy holiday season.

Want to make this holiday season extra special? Why not start your very own personal training program with me, your local fitness expert. Together we will keep the holiday pounds away.

Who knows? If you act now, you could start 2008 in better shape than ever.

Tricky Sticky

Thanksgiving is a time when we gather to give thanks and to pass the gravy. Here's a fun way to make that gravy a little less fattening: Place an ice cube in the gravy and watch as excess fat sticks to it. Now throw out the fat laden ice and enjoy your lightened gravy!

Low Fat Thanksgiving Green Bean Casserole

Most Thanksgiving tables include some form of green bean casserole. The problem is that the traditional recipe is loaded with fat (you know the one with the crispy fried onions on top). This is recipe carries the same beloved flavor with only two grams of fat per serving. Surprise the family with this tasty treat on Thanksgiving. Servings: 8

Here's what you need...

• 1 Tbl butter
• 1 cup fat free sour cream
• 2 Tbl flour
• 1 tsp salt
• 1 tsp granulated sugar
• 1/2 cup chopped onion
• 3 cans French style green beans, 14.5-ounces each, drained
• 1 cup shredded fat free cheddar cheese
• 8 Reduced Fat Ritz crackers crumbled
• canola cooking spray

1. Preheat oven to 350° F. Coat a 9 x 9-inch baking dish with canola cooking spray.
2. Melt 1 tablespoon of butter in 2 cup glass measure in microwave. Stir in 2 tablespoons of the sour cream and the flour. Add remaining sour cream, salt, and sugar, and stir until well blended.
3. In large bowl, blend the sour cream mixture with the green beans, chopped onion and half of the cheddar cheese. Spread the mixture into prepared baking dish.
4. Spread remaining cheese over the mixture and top that with the cracker crumbs. Spray the cracker topping lightly with canola cooking spray. Bake for 30-35 minutes or until the top is golden and sauce is bubbly.

Nutritional Analysis: One serving equals: 99 calories, 2g fat, 13g carbohydrate, and 7g protein.

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