Archive for nutrition
What’s In My Pantry
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This isn't my pantry. My pantry refused to sign the model release form...
We try to keep staple foods in regular circulation. Healthy foods that we can use for quick meals, and foods we plan to use for more time consuming recipes. With 2 busy teenagers, and an energetic toddler, we need a mix of both options. Here’s what you’ll usually find:
The pantry:
- The big barrel of oats. One of my morning faves. There are a ton of variations of recipes for super-healthy oatmeal, so this is a no brainer. Here’s a base: half a cup to a cup of oatmeal with double that amount of water, mix in some flax seed, then add in 1-2 Tbsp flax seed, and you’ve laid the foundation for a power breakfast ready to dress up however you like.
- Nuts. We eat a variety of nuts including cashews, peanuts, almonds, and pecans. These are great snack options as they are low in sugar, and high in heart healthy essential fats. A handful or two a day in place of starchy carbs can even help promte weight loss according to recent studies.
- Dried fruit. Dried ranberries, raisins, apples, prunes, cherries, etc are a great add in to yogurt, oatmeal, and salads. Dried fruit (unsweetened) is a great source of vitamins, and quick energy. Be careful, because a serving of dried fruit is significantly less than a serving of fresh fruit. Watch those portions!
- Quinoa. Pronounce “keen-wah”, is a highly nutritious, protein-rich grain from South America that is gaining popularity here in the United States due to it’s versatility, and hearty taste. Prepasre it with vegetable, or chicken broth, and chooped carrots for a super supportive and tasty side dish.
- Beans. Beans are a great source of a fiber, protein, and a multitude of vitamins and minerals. There are a wide variety available, we usually get black, red kidney, cannellini, lentils, and garbonzo.
- Coconut milk. This is a relatively new resident in our pantry. This stuff rocks for so many reasons. One being that coconut milk is a great source of healthy fat, as well as calcium, potassium, and other minerals. I recently started using coconut flakes in my oatmeal, and love it! Coconut isn’t native to the US, so it can be a little pricey, but believe me, it’s well worth it!
So, there is a lil’ peek into what’s in my pantry. Now I want to know what’s in yours. It’s only fair! Lol, tell me below in the comments section…
The Perfect Breakfast?
Posted by: | CommentsNutritionist, fellow FTNS radio show host, and really cool chick Geri Zatcoff, M.S.Ed., M.S., C.N.S. is as good a cook as she is brilliant. In this exclusive guest post for hometeamfitnessblog.com, she shares what she believes is the perfect breakfast!
Zucchini Ratatouille
Geri Zatcoff, M.S.Ed., M.S., C.N.S.
Nothing but the good stuff...
Place on top of ½ cup of the warmed ratatouille. The warm yoke over the ratatouille is so delicious that you won’t even miss the bread.
Here’s what you need:
2 medium zucchini, chopped (see below)
2 medium yellow squash, chopped
1 medium onion, chopped
2 cloves garlic, chopped fine
2 Roma tomatoes, cored, seeded & chopped into ¼ inch pieces,or ½ cup grape or cherry tomatoes cut inhalf
¼ cup basil leaves, chopped
Dash red pepper flakes
Olive oil
Sea salt
Fresh black pepper
Here’s how you make it:
Wash squash and trim ends. Cut in half lengthwise. Place flat sidedown and cut in half again lengthwise. Chop in ½ inch pieces.
Preheat a frying pan on medium high. When hot, add oil. Add onion and sauté for one minute. Add garlic and red pepper flakes. Sauté for another minute and then add the squash and tomatoes. Stir fry for 3 or 4 minutes until the zucchini browns but not until soft. Remove from heat. Add sea salt and fresh pepper to taste. Sprinkle the fresh basil and toss.
Enjoy!
Geri Zatcoff is an expert nutritionist, trainer, and FTNS radio personality. To completely obsess over her work, she would love you to follow her at her blog, or find her on Facebook.
Hagerstown Personal Trainer Says Put Up or Shut Up
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"I had all I can stand, and I can't stands no more!"
I’m going to be real careful not to go on a full blown rampage here, but I gotta say a few things that might offend a few people. You know what? Right now I don’t care because I’m pretty fed up with a lot of folks. I’ve spent most of my adult life workoing to get people into their absolute best shape, and I’ve gotten pretty good at it. I’ve worked with a wide breadth of people, from young athletes to senior citizens. I can tell you from this experience that most people who talk about losing weight or looking better are doing just that…talking.
The harsh reality is that the large majority of people who have let themselves get out of shape have gradually gotten there because they have deprioritized their own health and condition. They blame everything and everyone in their life, except who is to really blame…themselves. I hear the pleas for help and then see no action. I direct people to the resources they need, and see no action. I help people for free, and see NO ACTION! Over and over and over and over, people talk and talk and talk about wanting to make it happen this year, and it never happens. Then next year, they are 20 pounds heavier, with even less energy, and even more depressed.
It was reported last year that the average American watches over 37 hours of television per week, yet I can’t tell you how many people I’ve talked to tell me they “don’t have time” to exercise. We can watch enough tv to make it an unpaid fulltime job, but we can’t take at least 30 minutes a day to save your life??? It’s rediculous! It seems like so many people are caught up on being comfortably entertained while their lifestyle and excuses cost them years of quality life. I get so frustrated with the lip service from lazy, unmotivated people who would rather watch “Biggest Loser” , than use that time to create their own success stories. It’s put up or shut up in 2011.
Susan in her super-swanky, but sedentary lifestyle enabling office...
In 2011, if you aren’t redy to do what it takes to make a mental and physical 180, and become your life’s champion, don’t bother talking to me about your weight problem. Don’t talk to me about how you hate how you feel, don’t talk to me about how much your “granny” arms embarass you. Unless you are ready to tear into it like a pitbull, don’t waste my time and energy. Try to be like my super client, Susan , who invested in a super awesome “tread desk” for her office.
Susan's sweet new tread desk...let the calories burn!
This tread desk will enable her to walk at a manageable pace for the duration of her writing time, which results in a giant boost to her daily activity. She wants it. She put her money where her mouth is. Are you going to keep talking in 2011, or are you going to be a doer? I am only looking for doers from this point forward. If you want someone to say it’s ok to be overweight, it’s ok to wait until you’re “ready”, and it’s okay that you just can’t do it because…, you’re talking to the wrong guy.
I’m the guy who is going to tell you that your condition is entirely the result of a lifetime of poor choices and habits. That’s right, it’s YOUR FAULT. Unless you have a legitimate medical condition that prevents you from exercising, you have no reason not to get your fitness on. Make the time for yourself. If you keep trying to FIND the time, you never will. Take massive action. Today. right now. Otherwise don’t come to me with your tales of woe about how much you reeeeally want to but just don’t have time, money, support, etc,etc. It’s ok to try, and fail, and keep trying. That’s persisence. But when there is little effort, or none at all, you’ve really lost your right to be frustrated.
Here’s a good start. Our 2011 “Destination Transformation” 8 week fitness competition begins January 8, and at stake is a new 16gb Apple iPad, one year of personal training, and a cash prize that increases with each person that joins the competition. If you want to make a REAL effort to make it happen for yourself in 2011, this may be just what you need. There has never been a bigger carrot than what we’re offering with this competitio. It’s put up or shut up time, what will you do? CLICK HERE for more info on this life changing competition!
Chad Smith is a Hagerstown personal trainer, columnist, and co-owner of Home Team Fitness Training. For more information visit http://www.hometeamfitnes.net, or find him on facebook at http://www.facebook.com/hometeamfitness
Hagerstown Personal Trainer Shares Registered Dietician List
Posted by: | CommentsIn this weeks column for the Herald Mail newspaper, I shared my 4 year experience with vegetarianism. I also promised to give you a few reputable Registered Dietitians to call if you want to make an informed decision to adopt a vegetarian lifestyle. So after some research, here are 3 RD’s I would consider to be A+ resources. Let me know what your experience was with these fine professionals. And tell em I sent ya!
Rosalia Coffen RD
Phone: 301.714.4041
Cynthia Held RD
Phone: 301.797.0109
Arleen Shuster RD
Phone: 301.730.3199
Each of these RD’s have different specialties and services, something for everyone. If you are going to go vegetarian, you need to do it right, as there are certain health risks associated with a careless attempt.
Hagerstown Personal Trainer exposes deceptive supplement companies
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Do supplement companies really want to help our seniors?
The report from that investigation didn’t name names of those companies. But being the kind of guy that I am, I did some digging, and found some companies who make these wild claims about their products, and now I present them to you. These companies may or may not be the ones under federal investigation, but they claim to cure everything from diabetes all the way up to cancer. Shameful. Check out the links, read the claims then leave your comments below.
Here we go…
If you are looking for the Best Personal Training in Hagerstown, MD with results guaranteed checkout: http://www.hometeamfitness.net
