April 2008 Newsletter
- 7 Deadly Sins of Nutrition
- Cutting the C.R.A.P.
- Are We There Yet?
- Recipe of the Month: Thrill of the Grill
- Cider Glazed Whole Chicken
7 Deadly Sins of Nutrition
Failing to Hydrate: Water, water everywhere and not a drop to drink. . . Minimum amount of water you should drink in a day is half your bodyweight in ounces; more as you exercise and sweat. Water and staying properly hydrated has a plethora of benefits from flushing out toxins, keeping your skin healthy and assisting in weight loss.
Excess Flour & Sugar: I’ll never let up on this one—these are toxic to your system, clog your digestion, deposit fat on your gut, butt and thighs and are a very poor fuel choice.
Processed Foods: If it doesn’t rot or sprout do without. Once man has gotten his hands in it, it usually isn’t fit for consumption. Chemicals and things not found in nature have been added and most nutrients destroyed. It’s like your food has been through chemical warfare and your body does not know what to do with it.
Artificial Sweeteners: Avoid these they can actually lead to weight gain
Skipping Breakfast: That’s like starting a race with no fuel in the car, it won’t run very well. Sets the precedent for the whole day.
Caffeine & Alcohol: Anything in moderation but in excess is harmful to your health and fitness attempts. Wreaks havoc on your blood sugar levels and energy.
Sedentary Lifestyle: No matter how clean the nutrition you will not reap the full benefits without exercise—both resistance and cardiovascular.
Cutting the C.R.A.P.
C.R.A.P. stands for caffeine, refined foods, alcohol and processed foods. Cut the crap to cut the fat—reduce or take those out of your nutritional plan and you will lose weight, have more energy and perform better in life and sport. Plain and simple—clear and concise; in oversimplified terms that is all you need to do.
Eat whole foods, unadulterated by man, free of additives, preservatives and chemicals, fresh fruits and vegetables, lean meats, fowl and fish in appropriate portions spread out throughout the day into approximately 5 meals.
It’s not rocket science, it’s not a magic pill or a speeding bullet, it’s not drugs dispensed by the diet doctor, it’s can’t be sucked out, nipped or tucked, it’s not the latest fat zapping procedure; it’s cutting the C.R.A.P and the most potent favorite fat burner there is—M.Y.A. (Move Your Arse!)
Are We There Yet?
We’re avoiding the 7 Deadly Sins of Nutrition, we’ve cut the C.R.A.P.; are we where we want to be? If we’re not the only missing factor would be the exercise; i.e. moving at least 3 times a weeks lifting weights, working your core, getting sweaty and breathing hard. In a gym, at home or outside it matters not where or how there are several paths to get there. Find your preferred method of travel and kick it into high gear. There’s no more waiting until tomorrow, next week, after the kids are back in or out of school or after Uncle Joe’s 43rd birthday party. The time is NOW, action is required. Just one step is all it takes to get started. So for today pick just one thing (nutrition or exercise wise) and make a positive change—that is your first step. Then stick with it and in a few weeks make another positive change and stick with that. Keep repeating the process and before you know it you will be there looking how far you’ve come and looking ahead to continuing your journey.
Join our 3x a week Beach Time Boot Camp for only $200 for 12, 1 hour sessions!!! I am SO PROUD of our participants. They have been working very hard, losing body fat, getting stronger, improved stamina, increased energy, sleeping better and one participant (name withheld) has even been able to get off of 2 medications—you go girl!! She is glowing. I am proud of their efforts and wish to encourage them in every way with their continued success.
Don’t be left out: CALL TODAY! 908-6464
Thrill of the Grill
Cider Glazed Whole Chicken
For the Glaze:
4 cups fresh apple cider (not from concentrate)
1 tsp grated fresh ginger
½ tsp ground cinnamon
½ tsp sea salt
1 3 ½ to 4 pound chicken
Freshly ground black pepper
1 lemon, quartered
1 small yellow onion, quartered
To make the glaze: In a medium saucepan combine the glaze ingredients and bring to a boil. Continue boiling until the mixture is reduced to ½ cup (but no more or it will burn). Set the mixture aside and allow to cool to room temperature.
Remove and discard the neck, giblets and any excess fat from the chicken. Rinse the chicken under cold water and pat dry with paper towel. Season the chicken, inside and out with salt and pepper. Squeeze the lemon quarters into the cavity of the chicken, then place them along with the onion into the cavity. Tie the legs together with cotton string.
Place the chicken, breast side up on the grill. Grill over Indirect Medium heat until the juices run clear and the internal temperature reaches 170 in the breast or 180 in the thickest part of the thigh 1 to 1 ½ hours. Start brushing the glaze over the chicken about halfway through grilling time, then every 15 minutes until done. Remove from the grill and allow to rest for 10 minutes before carving. Cut into pieces and serve with additional glaze if desired
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