Fitness Coach

Fitness Coach
Living the Fit Life!!

Saturday, December 18, 2010

EAT FAT TO LOSE FAT!

DO YOU EAT CLEAN ALL WEEK~THEN BINGE ON A GREASY BURGER & PIZZA ON THE WEEKENDS? 


 Studies show that foods high is saturated fats can impair your good judgment-for up to three days! Foods like beef, butter, full-fat cheese and milk, all contain a type of saturated fat called palmitic acid, turns off the pathways in your brain that make you feel full. Your brain essentially gets hit with a cascade of fatty acids that causes resistance to your appetite-suppressing hormones, leptin and insulin. "You end up eating more of these foods, which can lead to weight gain," says study author Deborah Clegg, PhD, RD. Simply put, you're not being told by your brain to stop eating.


WHAT YOU CAN DO
Look to healthy fat foods as your best pre-emptive strike against weekend cravings.

  • Natural peanut butter
  • Seafood
  • nuts
  • avocados
These foods contain oleic acid, an unsaturated fat that several studies have shown to have quite the opposite effect of palmitic acid: you feel full faster and stay full longer between meals. A diet that's rich in healthy fats is also associated with lower risks of heart disease and breast cancer (case in point: The Mediterranean diet). 

SIMPLE FAT SWAPS
In sandwiches: instead of mayo, add a slice or two of avocado or mash it as a spread. Or use hummus, made with olive oil.
On salads: cut out the cheese and bacon bits and use sliced toasted almonds or chopped walnuts.
In cereal: Replace whole milk with soy milk, and top it off with a Tbl of raw almonds or walnuts.
In stir-fries: swap cooking oils that are high in saturated fats such as vegetable oil or palm oil. Opt for a small amount of canola or olive oil.

Bottom line: don't rely on feeling full from foods high in saturated fat but instead, count on healthy fats to do the trick.

Try this healthy shrimp salad I found:

CRAB & SHRIMP SALAD WITH AVOCADO

Ingredients:
  • 1 small red onion
  • 1/4 cup red wine or raspberry vinegar
  • sea salt and freshly ground pepper
  • large pinch of sugar
  • 12-18 large prawns in the shell
  • 3 large navel oranges
  • 6 Tbsp extra virgin olive oil
  • 1 Tbsp sherry vinegar
  • 1/2 Tbsp fresh lemon juice, or more to taste
  • 1 head red leaf lettuce, washed, dried and torn into bite sized pieces
  • 1 handful fresh cilantro sprigs
  • 1 head green leaf lettuce or 2 bunches watercress
  • 8-12 oz. fresh lump crab meat, picked over for shell fragments
  • 2 large ripe Hess avocados, pitted, peeled, and cut into chunks
Directions:
crabshrimpsalad
To marinate the onion, cut it crosswise into slices 1/8 inch thick.  Place the slices in a small bowl or tupperware, and toss with the raspberry or red wine vinegar, a pinch of salt, some sugar.  Let stand about 30 minutes to soften and mellow the onion.  Drain the leftover vinegar.
Meanwhile, clean, peel, and devein the prawns.  Olace a collapsible steamer rack in a saucepan with a bit of water and bring to a simmer over medium high heat.  Add the shrimp, cover, and reduce the heat to medium, and steam the shrimp until evenly pink, about 2 minutes.  Remove from the heat and let cool to the touch.  Zest one of the oranges, then peel (top and tail, then cut the peel off of each section) and segment all of them, reserving the juice by segmenting the orange over a bowl (slicing each orange along the membrane and letting the loosened pieces of  orange fall into the bowl.
To make the dressing, in a small bowl combine the reserved orange juice, the olive oil, sherry vinegar, 1/2 Tbsp of the lemon juice, and season to taste with salt and white pepper.  Whisk to blend, and adjust seasoning, adding a little more lemon juice if desired.
In a large salad bowl, combine the watercress, lettuce, and cilantro sprigs.  Add as much of the dressing as necessary to lightly coat, and toss to combine.  Add the marinated onion, shrimp, crab, avocado, and orange segments, drizzling a little bit more dressing on top. 
Enjoy!





Sunday, November 28, 2010

Wholesome organic blue agave sweetener!!

For those of you who are looking for a good tasting alternative to sugar or artificial sweeteners....
Check out this one....
I really like the taste and it is Low Glycemic!!
http://www.wholesomesweeteners.com/brands/Wholesome_Sweeteners/Organic_Raw_Blue_Agave.html

Let me know what you think!!
Jamie :-)

Monday, November 15, 2010

What are Your Fitness Goals?

"A goal is created three times. First, it's created as a mental picture. Second, when written down to add clarity and dimension. And third, when you take action toward it's achievement."
-Gary Ryan Blair
What are YOUR goals? Have you thought about them? Written them down? Taken steps towards their achievement? It's as easy as 1-2-3!!

1.- CREATE your goals in your mind. Close your eyes and meditate on your health and fitness. When you see your ideal self, or ideal situation, what is your health like? Your fitness? How do you look? How do you feel?

2.-Take those created goals and WRITE them down. The act of putting pen to paper gives your mental goals a tangible access- something you can see, read, and touch. Place those goals somewhere that you'll see them and be reminded of them. I place my goals on bathroom mirrors, in my gym bag, by my nightstand. The visual of seeing your goals on paper helps us maintain focus on those goals when life gets in the way.

3.- take ACTION. I cannot emphasize this enough. A goal without action is useless. You may not be able to do much, but you are able to do SOMETHING. Put one foot in front of the other, slowly, if need be, and begin walking towards your goals. You may not be able to shed all 25 lbs you want to lose immeidately, but ask yourself, "What can I do TODAY to get to that goal?" Maybe you can walk to the office instead of drive, eat a salad and grilled chicken at lunch instead of pizza or a burger, or spend 15 extra minutes at the gym. Whatever you CAN do, DO IT!

Create. Write. Act.
Make your goals a reality!
Get Fit!
Jamie Ambler
Jamie Ambler Fitness

Tuesday, October 26, 2010

Amazing Body by Vi Challenge Shake Comparison


Balance Kit
1 meal per day
Core Kit
1 meal, vitamins & energy






          






Shape Kit
2 meals per day

Transformation Kit
fat burner, omegas,appet supp & more







        



                                




Enjoy this Video on the Nutrition of the Vi-Shape Shake: 90 calories, 12 g of 3 high quality Proteins, (lactose free) 1g fat, <1g sugar, 75mg sodium, low carbs, 5g fiber!! Mixes with water, milk, liquid egg whites, soy or almond milk!! My website-'bodybyvi' is on the blog or you can post a comment or questions & I will get back to you!!


Tuesday, October 5, 2010

What is Nutritious?? Food for Thought!!

NUTRITION: FOOD FOR THOUGHT
These are nutritional guidelines and suggestions that are  being recommended. Please consult with your health care provider to ensure that you are following a healthy and nutritional diet. The following choices are recommended as part of a weight loss program. It is a general rule that women would consume 3-4oz of protein choices an men 6-8oz. This may vary on individual bodyweight and goals for adding muscle or fat loss goals.
"My favorites are fish, shrimp, scallops, 100% liquid pasteurized egg whites,  sweet potatoes, oatmeal,  malt o meal, almonds & olive oil!!"


PROTEIN

  • Boneless skinless chicken breast
  • Egg whites
  • Lean ground turkey
  • Skinless turkey breast
  • Lean cut beef
  • 90% lean ground beef
  • Tuna steak or packed in water
  • Tilapia
  • Flounder
  • Orange roughy
  • Shrimp
  • Scallops
CARBS
  • Oats in water
  • Cream of wheat
  • Sweet potatoes/yams
  • Brown rice
  • Brown rice pasta
  • Quinio
  • Whole wheat bread
  • Whole wheat pita/tortilla
GOOD FATS
  • Natural peanut butter, cashews/almond butter
  • Raw almonds
  • Olive oil
  • Avocados
  • Fish oil


Sunday, October 3, 2010

Dry Spicy Rub

This is my favorite rub for Chicken, Fish & Shrimp!                  
It's flavorful & low in sodium.
I rub a lil olive oil on first...then the rub!!

1T Kosher salt
1 1/2 T gr. pepper
2T garlic powder
1 1/2 T dried oregano
2t celery seeds
6T hot paprika
6T chili powder

Tuesday, September 21, 2010

Free Workout Routines for Women

Check out this website!! Some great examples of workouts!!
Free Workout Routines for Women