Lifestyle Management & Nutrition

Getting up to exercise in the morning is a challenge for the majority of people. That's most likely why it's hard for them to also squeeze in a breakfast after their workout. Research shows that the saying "breakfast is the most important meal of the day" is critical for those who exercise in the morning. Eating breakfast after your workout will not only help you to properly recover from a workout, but it can also help you to lose and keep off weight. The American Journal of Epidemiology published a study in 2003 finding that people who skip breakfast are 4 1/2 times more likely to be obese than those who take the time to eat in the morning.

Does this mean just any breakfast will do? Absolutely not. What our bodies ideally need is between 400 and 500 calories containing a mix of carbohydrates and protein post exercise within no longer than 30 minutes. The carbohydrates will help to replenish glycogen in your muscles, and the protein will help to protect, build and repair your muscles. Eating a little something before your workout is also key.  Neglecting this promotes the break down of muscle for energy, which ends up wasting all the time you spend doing the exercise in the first place. Below are some quick and tasty breakfast ideas that will give your body the nutrients you need in order to fuel prior to your workout and to refuel afterward.

EAT LIGHT BEFORE YOU HEAD OUT
Eating before you workout is extremely important in order to give you the energy you need, as well as to prevent muscle breakdown. Try these pre-workout meals that will fuel you up, but not upset your stomach in the process.

CINNAMON JAM TOAST
Toast a slice of whole-wheat cinnamon-raisin bread. Spread with one tablespoon each mascarpone cheese (which will hold off hunger) and blackberry jam (which provides quick-digesting carbs).

Don't care for cheese and jam? Try any all-natural nut butter such as peanut butter, almond butter, soynut butter, sunflower butter, cashew butter, etc.

PUMPKIN RICOTTA WAFFLE
Mix and heat 1/4 cup natural pumpkin (try the unsweetened canned variety) with two tablespoons part-skim ricotta (it's a lower-fat cheese, which is ideal pre-workout). Spread on a whole-grain waffle. Top with pumpkin pie spice and brown sugar.

CHOCOLATE OATMEAL
Cook 1/4 cup one-minute oatmeal; mix with 1/4 cup strawberries, blueberries, blackberries or raspberries, which contain compounds that help reduce inflammation. Top with one tablespoon of antioxidant-rich dark chocolate chips.

"BAKED" APPLE
Core an apple. Drizzle with honey, cinnamon, and nutmeg. Microwave for four minutes. Fill with 1 1/2 tablespoons of Bear Naked Peak Protein granola, which has more protein than most.

POST WORKOUT BREAKFAST
Eat as soon as possible and no longer than 1/2 hour afterward.

FROZEN WAFFLES WITH A PROTEIN BOOST
Toast two frozen wholegrain waffles - Kashi or Vans are good brands. Top them with six ounces of fat-free vanilla Greek yogurt, 2/3 cup blueberries, and a tablespoon each of unsalted chopped almonds and hazelnuts (or other nuts of choice).

WHAT'S THE BENEFIT? The waffles provide carbohydrates to replenish energy stores lost during your workout. Research has also shown that whole grains help reduce the risk for chronic disease. Greek yogurt contains twice the protein of regular yogurt. Antioxidant-rich blueberries help fight disease and inflammation, and the nuts are high in vitamin E, which may help reduce abdominal cramping and pain before and after running.

SAVORY GREEK PITA
Toast a whole-wheat pita - Joseph's oat bran, flax and whole-wheat pitas are a great whole-grain choice. Spread two tablespoons olive tapenade inside. Fill with three diced dried apricots and a few slices of tomato, red onion, and red bell pepper. Add three pieces turkey bacon and1/4 cup low-fat feta cheese.

WHAT'S THE BENEFIT? Breakfast is an ideal time to eat antioxidant-rich fruits and vegetables such as tomato and onion. Intense exercise causes free radical production in our bodies, which in excess can cause damage to our cells and chronic disease. Antioxidant-rich foods help to reduce the number of free radicals and damage they can cause. Red bell pepper contains vitamin C, which is an immune-boosting antioxidant. Tapenade is rich in healthy fat, which is essential in order to protect your heart and lubricate your joints. Turkey bacon contains protein, helping to protect your muscle mass and keep you fuller longer.

BREAKFAST PARFAIT
Slice a banana over six ounces fat-free vanilla Greek yogurt. Mix with two tablespoons all-natural peanut butter and 1/4 cup high-protein, high-fiber cereal with at least five grams of protein and fiber per serving, such as Kashi Go Lean. Sprinkle with two teaspoons cinnamon.

WHAT'S THE BENEFIT? Adults who eat high-fiber cereal daily feel less fatigue than those who eat cereal low in fiber, says a study published in the journal, Appetite. Bananas are runners friend as they are potassium-rich, which can help to decrease muscle cramping. Bone strength is essential to maintain, which is why the Greek yogurt in this dish is important. It provides the needed calcium and lactoferrin, a protein that contributes to strong bones. All-natural peanut butter provides heart-healthy monounsaturated fats (avoid Skippy, Jif and store brands as they contain unhealthy trans-fats). Research shows that daily cinnamon consumption can help fight diabetes, due to its ability to stabilize blood sugar levels.

SOUTHWESTERN WRAP
Fill a whole-wheat tortilla (Josephs, Cedars - whole-wheat, or La Tortilla Factory brands) with 1/4 cup warmed black beans and 1/4 cup quick-cooking brown rice. Add a scrambled egg, 1/2 cup spinach, quarter of an avocado, 1/4 cup low-fat cheddar cheese (I prefer 50% light Cabot Cheddar), two tablespoons salsa, and fresh cilantro. Make these the night before and simply warm it up in the morning for an even quicker option throughout your week. They're great to freeze as well so you'll have a bunch for your week!

WHAT'S THE BENEFIT? Just one egg contains six grams of protein, and black beans are also rich in protein, helping to build muscle immediately after your workout. Beans are also rich in fiber, and brown rice is a good source of manganese - a mineral that helps to convert the carbohydrates in rice to energy. Spinach has more than 90 percent of your daily need for vitamin K, which contributes to bone strength.

TROPICAL SMOOTHIE
In a blender, combine one cup low-fat peach kefir, 1/4 cup non-fat or low-fat milk (soy, hemp, rice or coconut milk will also work), 1/2 cup canned crushed pineapple (no sugar added), two tablespoons dried unsweetened raw coconut, 1/2 cup plain old fashioned oats, and 3/4 cup frozen raspberries. Blend until smooth.

WHAT'S THE BENEFIT? Several studies have linked kefir, a yogurt-like fermented drink, with reduced reaction to allergens. In a 2008 Australian study, it was reported that long-distance runners who take a strain of the probiotic lactobacillus (also found in kefir) every day suffer less-severe bouts of respiratory illness. Oats can help cut your risk of heart disease and type 2 diabetes, while raspberries are rich in the antioxidant quercetin. A small, recent study published in the International Journal of Sport Nutrition and Exercise Metabolism, concluded that daily quercetin supplements may help increase exercise endurance.

SWEET & NUTTY SANDWICH
Spread two tablespoons cashew butter (can use all-natural peanut butter, almond butter, soy butter,  sunflower butter, ect. as well) on half of a toasted Thomas' 12 Grain English Muffin. Add two tablespoons mango chutney, one tablespoon golden raisins, and 1/4 cup 1% low-fat cottage cheese. Top with the second half of the muffin.

WHAT'S THE BENEFIT? The cashew butter (or other nut butter of choice) in this "gourmet" PB&J supplies monounsaturated fat to keep you satisfied and full until your next meal or snack. The high-protein muffin contains about six grams of protein, whereas the brand's original version contains just four. The raisins pack energizing carbs, and cottage cheese is chock-full of protein, as well as sodium to help rebalance your electrolyte levels after a sweaty run.

Following these suggestions will ensure proper recovery from your workouts, sustained energy during your workout and throughout your day, and the ability to maintain a healthy weight.

Healthy wishes,
Alissa C. Robertson, MS, RD


Information Source: Runner's World, March 2010 Issue

There are many benefits to fish oil such as providing us with a quality source of Omega-3 fatty acids, helping to improve depression symptoms, improving the appearance of skin, hair and nails, preventing dry eyes, maintaining digestive health and a healthy heart and much, much more.

New research suggests that fish oil may be helpful in improving thyroid function as well! Supplementing with fish oil can help optimize the function of thyroid hormones within liver cells to burn fat, thus having a positive effect on blood lipids. Specifically, “the activity of hepatic mitochondrial glycerophosphate dehydrogenase, the enzyme involved in thermogenesis and a well-characterized target stimulated by T3” was higher in the study group that consumed fish oil. You can learn more in the research article below.
 
When supplementing with fish oil, it is important to do so with a high-quality fish oil supplement that includes a healthy ratio of EPA and DHA. I recommend Heart Health Omega-3, which provides 900mg EPA and 600mg DHA. The fish oil in nutraMetrix Heart Health Essential Omega III with Vitamin E comes from sardines and anchovies harvested off the coast of Peru. Not only do anchovies and sardines have a high omega III content, they also have high percentages of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Anchovies and sardines have a short lifecycle making them an ideal source of fish oil because they are less prone to accumulating environmental toxins that can be found in larger, longer-lived fish.

Please feel free to contact me with any questions.

Healthy wishes!
Alissa

Source: Effects of dietary fish oil on thyroid hormone signaling in the liver.

Did you know....

February is the #1 month for sickness!
 
What are you doing to keep yourself healthy this Winter?

Please share - you never know who you'll inspire!

Healthy wishes,
Alissa

Here is a list of the top 10 most important lessons to live by this year. Make it a happy and healthy 2012!

Lesson 1: Put Nutrition Before Exercise.
Isn't it true that when most people think about losing weight or getting in shape, they think about exercise? They get a gym membership, hire a personal trainer, or look to magazines or internet articles for tips to getting into shape. The fact is, exercise alone won't help anyone to lose weight. Think about all the people you see in the gym day after day who are working hard, but aren't making any physical progress. Why is this? Because they are failing to put nutrition before exercise.

Don't get me wrong, exercise is a crucial part to successfully lose weight and to get healthy. But, research shows that with exercise alone you can only expect to lose only about half a pound to one pound per month. I imagine that this kind of weight loss is NOT going to inspire or motivate many of us - especially for an extended period of time!

This is why first focusing on nutrition and your eating habits will be the key to your weight management success. Include exercise as well, but don't rely on it as the sole means to losing weight. By doing this, you can expect to lose five times more fat in the same one month period. I will repeat that...you'll lose five time more fat - not water and not important muscle! This means you are not just losing weight, but rather you are improving your body composition - losing fat and maintaining or building muscle. Muscle is metabolically active, meaning it will improve or keep your metabolism going. Body fat, on the other hand, is not metabolically active and will actually contribute to a decrease in your metabolism.

Bottom Line: Yes, exercise is a component of living a healthy lifestyle and is necessary for proper weight loss. On the other hand, you MUST put nutrition first in order to properly lose weight and improve body composition.

Lesson 2: Find a BIG Motivator.
In order for anyone to make big changes when it comes to their lifestyle, it is imperative that motivation come from inside rather than external motivators. Otherwise, the changes are only temporary and their is no "buy in" to continue the new behaviors. So how do you get this "motivation?" It's finding your "reason why" - the true and real reason(s) why and how these changes are going improve your life. What will be different? How will you feel? What will you look like? What will you be able to do because you've made these changes? Who will this positively impact other than yourself? The answers to these questions are going to be your true motivator. They are what will get you fired up inside and push you to do the things you never thought you'd do.

But sometimes you need extra motivation to actually start making change. You need a big motivator that pushes you into action. This could be in the form of a support group, working with a dietitian and/or trainer, or commiting to not buy anything for yourself or others until you reach your goals.

Bottom Line: Knowing your "why" is the key to getting and keeping the motivation to keep going. What is your BIG motivation? Does it keep you up at night? Does is make you mad or excited when you think about it? If not, you're not digging deep enough. Your why needs to be bigger than you. How can you make it even bigger? Make a list of ALL the reasons why living a healthier lifestyle is important to you and commit to reading it outloud EVERY day!

Lesson 3: Find Something to Lose.
Accountability is another key to staying consistent. Without this, we are unlikely to follow through with our intentions. There are just too many excuses why we "can't" do it that we literally get in our own way. In order to build in this accountability, there needs to be something at stake. Something to lose if you don’t follow through or if you drop out early.

In the beginning of your setting your goals, make sure to set-up a system where you have something to lose. Put aside a certain amount of money (maybe $100) that you would have spent on a weight loss program, personal trainer, or gym membership. Tell yourself that when you reach your goal, you can use the $100 for something special for yourself. If you give up or drop out, however, you forfeit the money and it will remain untouched until the next time you are ready to commit to yourself again. Don't have a lump sum of money to put aside? Each day, commit to putting $1-$5 aside. Don't touch the money, but keep telling yourself that when you reach your goal, that money will be yours to spend on yourself. The harder you make it to quit, the easier it is to succeed.

Bottom Line: Raise the stakes and put something at risk to keep you going. What are your ways to keep you motivated? Please comment - you never know who you'll inspire!

Lesson 4: Start Small, But Be Consistent.
If something is important, do it every day; if it’s not important, don’t do it at all. This statement is SO true. If you can focus on what is important to you and put it into action, your success will follow.

How many times have you made an effort to change and you try to do everything all at once? You wake up in the morning with the intention to eat well, exercise using your new and aggressive workout program and dozens of other changes throughout your day. This is called the all-or-nothing approach. It may work for a week or two, but it's only a matter of time until we fall back into our old habits - feeling more defeated than when we started. This is why it's critical to practice one small change at a time, rather than trying to accomplish everything all at once.

My challenge to you. Put your past behind you. Don't worry about the future. Simply focus on TODAY. We can't do anything about the past and our choices today will predict our future. What can you do today that will help you move closer to your goals?

Taking small steps towards your goals will, over time, build upon one another until eventually you have established a healthy mind-set when it comes to eating and exercise. Practicing these healthy habits will no longer be a struggle, but rather just "what you do."

Bottom Line: Commit to one simple change. What can you truly do today that will propel you towards your goal(s)?

Lesson 5: Be Confident that You CAN Achieve Your Goals.
As we just discussed, too many people attempt to change too much all at once. What ends up happening is that we get discouraged and end up not changing anything at all in the end. This is why, whatever you decide to do or change, you must be confident that you can consistently commit to doing it. Remember, everything we do in life is a habit. Working on establishing new habits doesn't happen by only practicing it a few times. This happens by consistently practicing a new behavior until, eventually, it just becomes "what you do." Ask yourself the following question to determine your readiness and confidence:

“On a scale of 1 to 10 — 1 being not confident, and 10 being very confident — how confident are you that you can do this one habit every day?”

If you say it's a 9 or a 10, congratulations! You can begin practicing your new habit immediately. If you answer anything other than a 9 or 10, you may need to make your  new habit a bit easier in order to realistically be able to follow through with your intentions. You know yourself better than anyone, so commit to what you KNOW you can do. Remember, you can always build upon this once you have successfully accomplished it. That's what goal setting is all about!

Think of this example: Your goal was to eat more fruits and vegetables and you are currently only eating a few per week. Instead of making a goal to eat five servings of vegetables every day, you could start with eating 1 per day. Once that becomes a habit, strive to eat 2 per day.

Bottom Line: Make sure you have confidence in every goal you set. If you need to make your goal more realistic...do it! You can always build upon it in the future...

Lesson 6: Find Some Form of Accountability.
I'm here to tell you that accountability is the key to your success. We all need some form of accountability to get us doing the things we don't want to do or don't have the motivation to do. The best form of accountability is finding someone you can talk to. Someone who will hold you accountable and will pick you up when your motivation is low.

Here are some questions your accountability partner could ask you on a regular basis:
Did you practice your new habit today?
Did you do your workout?
Did you read your goals today?

This form of accountability will help you stay on track regardless of what is going on in your life. You can also find other ways to hold yourself accountable such as journaling daily, setting up a blog and documenting your day-to-day or week-to-week successes and challenges, etc.

Bottom Line: Accountability will be the key to your success. Without this, your likely to hang up the towel when challenges come your way.

Lesson 7: Measure Day-to-Day Actions, not the Scale.
Simply stepping on the scale isn't going to help you lose weight. It's your day-to-day actions that determine whether or not the scale and what we see in the mirror is going to change. In other words, you shouldn't focus on losing 20 pounds since just verbalizing this statement isn't going to make it happen. What you can control are your actions - the choices you make each day such as making healthy food choices or not, taking time to exercise or not, making an effort to go to sleep at a decent time or not, etc. Each day you step on the scale, you’re focusing on the one thing you don't have control over.

How many times have you said to yourself, “I still have X amount of weight to lose. I’m not even close to there yet. This is so frustrating.”

Stop doing this to yourself! Instead of focusing on the outcome, focus on your actions, the small, healthy things you can do consistently every day.

“I’m going to do my workout today.”
“I’m going to practice my new habit and eat 5 servings of vegetables.”
“I’m going to read my goals twice per day.”

The fact is, the actions that you practice daily will, over time, become habit. Healthy habits = the long-term results you are looking for. If you only focus on the outcomes, your apt to become frustrated and eventually, may quit.

Bottom Line: Track what you have control over – your actions.

Lesson 8: Let an Accountability Partner Track Your Results. 
Your job is to stay busy and focused on your daily habits and new healthy behaviors. What you don't need to be doing is tracking your personal results - leave this to someone else such as a friend, family member, co-worker, personal trainer or dietitian. Doing so will enable you to monitor your progress, but only doing so every few weeks with your accountability partner.

This frees you to focus on the most important thing within your control: your daily behaviors.

Bottom Line: Find someone who can act as your accountability partner to monitor your progress and prevent you from doing any wondering and worrying.

Lesson 9: Find or Create A Support Group.
The key to ongoing success is to find or create a support group that will encourage you to continue working towards your goals. These individuals should cheer you on and encourage you when times are tough. Avoid spending too much time with individuals who pull you down, discourage your efforts or who are negative.  

Did you know that you're the average of the 5 people you spend the most time with? This isn't just a theory. Research shows that people who have a strong network of friends, co-workers, family members, or even complete strangers on the Internet often have more significant results than someone who goes at it alone. This may mean for many of you that you'll need to do a social audit. If you can't change those around you, change those around you - if you get my drift!

By finding or creating a strong support network, you'll be able to push through the barriers that come up (as we know they always do). A good support network includes individuals who will be there for you when you're excited, confused about what to do next, frustrated and/or wanting to give up. These individuals will offer you support, guidance and encouraging feedback to help you on your way.

This may mean sitting down with your significant other explaining to them how they can support you. It could be starting a lifestyle management blog and inviting your friends and family to join. You may ask a close friend to give you the support you need. You may also want to consider joining a lifestyle management group, such as my TLS lifestyle management class I teach. Whatever you do, you need support around you from those who truly understand how important living a healthier lifestyle is to you. Without this, you're likely to slip back into old habits the next time things get tough.

Bottom Line: Remember, you’re the average of the 5 people you spend the most time with. Look at those around you. Do they mimick the person you want to be? Do they live a healthy lifestyle? Are they positive? Will they encourage you when times get tough? Choose wisely, and make sure to build a good support group.

Lesson 10: Do Something - Anything - Right Now!
The key is to make one simple change right now. Don’t try tackling everything all at once. Instead, decide what is realistic for you to begin changing RIGHT NOW. Do you have a support network? Do you have an accountability partner? If not, start there.

Next, go through the above list and determine what you don't have. Do you have confidence in the workout and nutrition plan you are going to follow? Do you need to simplify your plan in order for you to not get discouraged?

Again, pick one goal and start there. Every day is a new day. You can ALWAYS build upon your accomplishments. We all have to start somewhere, but doing something is the key. Getting started is truly the most important lesson of all.

Here's a recap of the top 10 lessons of 2012:

1. Put nutrition before exercise.
2. Find a BIG motivator.
3. Find something to lose.
4. Start small, but be consistent.
5. Be confident that you CAN achieve your goals.
6. Find some form of accountability.
7. Measure day-to-day actions, not the scale.
8. Let an accountability partner track your results.
9. Find or create a support group.
10. Do something - anything - right now!

Healthy wishes,
Alissa Robertson, MS, RD
(802) 999-5684

When setting our New Year's Resolutions, we often have the best of intentions, but somehow we get off track, lose motivation, or other priorities take charge. Here are some suggestions from The Academy of Nutrition and Dietetics on how to stick with your goals this year:

• Make your goals as specific as possible. Prevent setting general goals such as "I will lose weight," "I will exercise more," or "I will eat healthier." Instead, commit to actions that will help you lose weight such as journaling each day, exercising 30 minutes each day, or allowing yourself a sweet 2x/wk rather than every day or multiple times per day. Think realistically, but push yourself slightly out of your comfort zone. The only way to make progress or to change your current situation is to do something different. Your goals become a reality when you push yourself when you don't want to be pushed!
• Choose one realistic and specific goal. Trying to tackle too many things at one time is overwhelming and unlikely to last. Too many things on your plate is a sure way to get burned out. Once your new action(s) have become a habit, it is then a good time to set a new goal. Remember, slow and steady wins the race!
• Create a reminder list. Make a list each day of what you need to get done - including action steps that are helping you towards your goal(s). At the end of each day, make a list of all the positive things you did such as packing a lunch, walking or doing some form of exercise during the day, practicing some form of stress management, or resisting a temptation. Take the focus off of any challenges you may have had, but rather focus on ALL the positive things you ARE doing!
• Take immediate action. Doing anything is better than nothing! If you don't have time to go for your normal 30 minute walk, walk for 5 or 10 minutes. If you struggle with making healthy food choices at work, make sure to pack a lunch and snacks the night before so you have healthy options with you. Whether it's changing your diet beginning with your next meal or joining the gym, taking action and continuing to take small steps each day will ensure your success!

So don't be one of the many who gives up on their New Year's Resolution. You set your goal(s) for a reason - because it matters to you to make a change. Something prompted you to want to live a healthier lifestyle. Whether it was not liking how you look or feel, wanting to be healthy and active for your kids, or not wanting to end up like an unhealthy family member or friend, you have a "why" and you can't forget that. Whatever your motivation, keep these reasons close at hand - they are your "GPS" to achieving your goals!

Healthy wishes,
Alissa

It's easy to eat poorly now a days with our busy schedules and convenience foods always in our face. It takes some thought, preparation, and dedication to eat well. My suggestion - keep it simple! You can't go wrong eating lots of fruits, vegetables, lean proteins and whole grains. But there are truly foods that will give us that extra boost you are looking for. The following are a compilation of some of my favorite nutrient-rich foods that will provide you with the vitamins, minerals, and powerful antioxidants to keep you feeling at your best. Whether you're wanting to feel healthy day-to-day, perform at your best, or prevent injury, these foods will get it done every time!

RAISINS
Just look in your pantry! Raisins are the perfect on-the-go fuel with more than 30 grams of healthy carbs per 2 tbsp, making them ideal for snacking on - especially during a longer workout such as a run. When eaten alone, raisins will actually decrease mouth acidity, which helps to prevent bacteria that may eventually lead to tooth decay. Combine your raisins with a handful of unsalted nuts or a Greek yogurt when you're not exercising, and this duo is sure to keep your energy levels going through the day!

MUSHROOMS
All forms of mushrooms provide an abundant source of potassium, which is crucial for our body's fluid balance. Ever heard of antioxidants? Mushrooms contain a powerful antioxidant called L-ergothioneine, which is rarely found in foods we eat regularly. Antioxidants are beneficial as they help fight off illness by preventing free-radical damage from exercise, environmental toxins, lack of sleep and more! Try using a portabella mushroom as the crust for a mini pizza. Try them in salads, sauteed with other veggies as a side dish or add to your soups for a spoonful of potassium kick!

HEMP SEED OIL
Healthy Fats
Most of us have heard or read about the importance of omega-3's in our diet. Hemp seed oil is a nutty-tasting oil that provides your daily needs of both Omega 3 & 6 in just one tablespoon. These essential fatty acids are imperative for maintaining a healthy heart, controlling inflammation and preventing depression. Many studies have also shown a  link to a deficiency in Omega-3's and Alzheimer's. Use this tasty oil for dipping bread, as a dressing for your salads, or drizzle over your steamed veggies. The possibilities are endless!

BISON STEAKS
Protein and Iron
This is by far one of my favorite meats that I strive to include at least once per week. Bison is high in protein and contains very little saturated fat. A 3.5 ounce portion contains more than 50% of our needs for vitamin B12 and over 30% for zinc and iron. These nutrients are extremely important for proper muscle function and recovery after workouts. The key with this meat is to make sure not to overcook it. Enjoy as a steak, grind into burger meat or cut into chunks for a stir-fry or soups.

BERRIES
Inflammation Fighters
These are among my favorite fruits. Choose from strawberries, blueberries, raspberries, blackberries, or any of the many exotic berries such as acai and goji. Once again, we bring up antioxidants. Berries, in particular, contain a specific antioxidant called anthocyanidins. These compounds prevent the kind of damage to our cells that leads to premature aging. You may also find that consuming berries in a shake or on their own after a workout will prevent muscle soreness. Use berries as a sweet treat rather than turning to the candy!

WHOLE GRAINS
Quick Carbs
Pouches of oatmeal (like those made by Kashi Go Lean) can provide you with a quick and healthy choice if you're in a rush for breakfast or after your workouts. Simply microwave the packet with either water or low or non-fat milk and you're good to go. You'll get some fiber and much needed B-vitamins to fuel your day.

CANNED BEANS
Nutrition at a Bargain!
I have to say, one of the best buys in the grocery store happens to be down the isles. If you know anything about me, I'm always encouraging doing MOST of your grocery shopping along the perimeter of the grocery store. Well, here's one exception. Just a one-cup serving of most canned beans provides us with over 25% of our Daily Value for protein, almost 60% for fiber, and 20%
for iron. I recommend including beans 4-5 times per week as a healthy, cheap, and energy-boosting option. Remember to rinse your beans well to wash off some of the sodiuim. Beans can be a great topping on a salad, as a side mixed with other veggies, a great addition to a burrito, or add to soups for a hearty meal this winter!


Liquids
 
WATER - The Most Neglected Nutrie
Staying hydrated is extremely important for our energy levels. Did you know our bodies are made up of 75% water? We should be drinking 1/2 our weight in water to keep our energy levels up, our mouths from becoming dry, our bellies full and our skin plump and radiant.

WHITE TEA
Here are more antioxidants for you. White tea has been shown to prevent proteins from breaking down in your skin, keeping it healthy, plump, and wrinkle-free!

KEFIR
You can find this calcium, vitamin D, and protein-rich drink in the yogurt isle. Just one cup provides 30% of your daily value of each. I enjoy kefir in smoothies, with cereal, or even on it's own. Give it a try. You may be pleasantly surprised!

Healthy wishes,

Alissa Robertson, MS, RD

Here is a great recipe to try the next time you have the opportunity to cook. These burgers are great to freeze for future meals and are a healthier option than a traditional beef burger. They are perfect for this time of year as they are made in the oven rather than on the grill. Enjoy!

Ingredients:
1 large clove of garlic
1 small onion (I prefer red onion)
1 handful of kale or spinach
2 tbsp fresh basil
I can of black beans or chickpeas (approximately 2 cups)
1 cup raw almonds (I like to soak them overnight for easier digestion)
1 cup almond flour
1 tsp sea salt
½ tsp ground pepper
1 cup grated zucchini
1 tbsp ground chia mixed with ¼ cup water
2 tbsp tamari sauce

Directions:
1. Preheat your oven to 350 degrees. Lightly grease a cookie sheet.
2. In a food processor, pulse garlic, onion, greens, basil, beans, and almonds. Remove and place in a large bowl. Stir in almond flour, salt and pepper, and zucchini.
3. In a small bowl, mix chia and water and let sit for two minutes. Stir in tamari sauce. Add wet ingredients to the large bowl and stir to combine. (It may be easier to use your hands for this part to make sure ingredients are evenly distributed)
4. Refrigerate 30 minutes. 
5. Remove from fridge and form into patties that are approximately 4 inches wide. Place on prepared cookie sheet and cook at 350 degrees for 25-30 minutes. Flip burgers after 15 minutes.

* Serve burgers with baked sweet potato fries and a crunchy pile of greens tossed with lemon and olive oil.

Makes 8-10 burgers

Yes, it's that time of year. We have just 12 days until the big day - Christmas! :)

This following is from Burlington Adventure Boot Camp's Director and owner Steve Fuchs. I just had to share it with my readers as well. You can read more about Steve's Boot Camp at: Burlington Adventure Boot Camp.
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Red and green decorations are out, nostalgic tunes fill the airways and the kids are hard at work on their letters for Santa.

I know one item on your list that can't be found at Bon Ton or Best Buy.

You're wishing for a flatter tummy — so I've put together "The Twelve Days of Christmas –Washboard Abs Edition" just for you.

On the First Day...Give yourself the gift of Planks.
Planks are THE foundation exercise for a strong core. They're simple, effective and can be done most anywhere. To do a basic plank, get in the "top of a push-up" position. If you're a beginner you can start off your knees and elbows. Bring your hips down in line with your knees and head.... and hold that position! You're doing a plank.

On the Second Day...Give yourself the gift of Fiber.
Stocking up on fiber will do wonders for your abs. High fiber foods are nutrient dense and low in calories. Try these high fiber favorites: raspberries, pear (with skin), artichoke, peas, apples (with skin), broccoli, Brussels sprouts, carrots, beans and chickpeas.

On the Third Day...Give yourself the gift of a Medicine Ball.
The first medicine balls were created in Persia over 3,000 years ago, made with sand filled bladders and used by wrestlers as part of their conditioning. Today you can get the same rippling abs by incorporating medicine balls into your exercise routine. Do a sit-up holding a medicine ball at your chest then throw it to a partner as you raise your chest toward your knees; or hold a medicine ball with arms straight up in the air as you do crunches.

On the Fourth Day...Give yourself the gift of Reduced Salt.
Too much salt leads to water retention—and that spells disaster for your six pack. Pay attention to the sodium content of your food. Limit salt intake by not eating packaged foods and by putting down the salt shaker.

On the Fifth Day...Give yourself the gift of Oblique V-Sits.
Who really wants a muffin top? You don't, so incorporate Oblique V-Sits into your routine in 3 simple steps. 1) Lie on your side with legs straight and hands behind your head. 2) Raise your arms and legs simultaneously, while exhaling and squeezing your obliques. 3) Repeat on the other side.

On the Sixth Day...Give yourself the gift of Lean Protein.
Along with fiber, your meals should be packed with lean protein. This will help support muscle growth while controlling blood sugar – all important factors when it come to a flatter stomach.

On the Seventh Day...Give yourself the gift of Sprints.
The days of long slow cardio sessions are long gone. We now know that short intense bursts of cardio is the ideal way to melt fat. Run 60-90 second sprints in between resistance training sets to really kick your fat burning mechanism into high gear. If your indoors, superfast squat kicks are a great substitute.

On the Eighth Day...Give yourself the gift of Low Sugar.
Sure, sugar tastes good, but indulging in it causes your body to store layers of fat. If you know it's got sugar, then have a half serving, or better yet, fruit. If you really want results, then you're going to have to start saying no to sugar.

On the Ninth Day...Give yourself the gift of a Nutritional Cleanse.
Ladies, the gift of health will last longer than that pedi-mani you were thinking about. A nutritonal cleanse is one of the best ways to reduce your cravings for the wrong foods. In the process you lose the toxins that drain energy and release fat - lots of it. (Please feel free to contact me for recommendations on how to do a healthy AND safe food cleanse - Alissa.)

On the Tenth Day...Give yourself the gift of No Grain.
If you're serious about that six pack then put down the bread basket. Grains are full of insulin-spiking carbohydrates—the perfect combination for fattening you up. Learn to love grain-free meals that center around lean meats and vegetables.

On the Eleventh Day...Give yourself the gift of Mountain Climbers.
Here's another intense exercise that really targets your abs while also burning fat. 1) Get into push-up position. 2) Exhale as you alternately drive your knees in toward your chest, keeping your back flat.

On the Twelfth Day...Give yourself the gift of a flatter tummy - and love your body again!
Repeat the above exercises 2-3 times per week to maintain your results!

Healthy wishes,
Alissa