In This Issue
Quality Of Your Performance
Food Additives To Avoid
To Cut Calories, Eat Slowly
CHILI-SPICED CHICKEN SOUP WITH STOPLIGHT PEPPERS AND AVOCADO RELISH

SPICE BLEND:
*2 1/2 tsp chili powder
*2 tsp ground cumin
*1 1/2 tsp ground coriander
*1 tsp dried oregano
*1 tsp cracked black pepper
*1/2 tsp kosher salt

SOUP:
*1 T. canola oil, divided
*1 1/4 pounds skinless, boneless chicken breasts, cut into 1/2-inch-wide strips
*2 cups chopped sweet onion
*1 cup chopped red bell pepper
*1 cup chopped green bell pepper
*1 cup chopped yellow bell pepper
*1 T. minced garlic
*1/2 tsp salt
*2 cups fresh corn kernels
*1 (32-oz) carton fat-free, less-sodium chicken broth
*1 (28-oz) can fire-roasted crushed tomatoes, undrained
*2 T. fresh lime juice

RELISH:
*1/2 cup chopped fresh cilantro
*1/3 cup chopped green onions
*1 tsp grated lime rind
*3 ounces queso fresco, crumbled
*1 diced peeled avocado
*Cilantro sprigs (optional)

1. To prepare spice blend, combine first 6 ingredients in a small bowl.
2. To prepare soup, heat 2 teaspoons oil in a large nonstick saucepan over medium-high heat.  Add chicken; sprinkle 1 1/2 tablespoons spice blend over chicken.  Saute 8 minutes or until done; cool.  Chop chicken; set aside.
3. Heat remaining 1 teaspoon oil in pan over medium-high heat; add onion, bell peppers, garlic, and 1/2 teaspoon salt.  Sprinkle vegetable mixture with remaining spice blend; saute 8 minutes or until vegetables are tender.  Stir in chicken, corn, broth, and tomatoes; bring to a boil.  Reduce heat; simmer 15 minutes.  Add lime juice.
4. To prepare relish, combine chopped cilantro and next 4 ingredients (through avocado).
5. Ladle 1 1/4 cups soup into bowls; top with 1/4 cup relish.  Garnish with cilantro sprigs, if desired. Yield: 8 servings.

Calories 285, Fat 9.6g, Protein 27.2g, Carb 23.1g, Fiber 5.5g


WHAT WE'RE READING

Eat What You Love, Love What You Eat

How To Break Your Eat-Repent-Repeat Cycle


Michelle May Book

 
By Michelle May, M.D.

Called "the antidote to ineffective dieting," Eat What You Love, Love What You Eat is a rare prescription for optimal health of the body, mind, heart, and spirit.  Dr. May helps you rediscover when, what, and how much to eat without restrictive rules.  You'll learn the truth about nutrition and how to stop using exercise to earn the right to eat.  You'll finally experience the pleasure of eating the foods you love-without guilt or bingeing.  With your new, powerful patterns of thinking, you'll live the balanced, vibrant life you desire.
 

UPDATE ON TRAINER'S NEW YEAR'S RESOLUTIONS


Alexa:  Sticking to my resolution...it gets easier and more natural everyday.

Andrew:  It has been hard, but I have been trying to be at home more for more home-cooked meals.

Becky:  I have been grocery shopping more and eating more home-cooked meals.  I have been pretty good about sticking to smaller portions and more meals throughout the day.

Brent:  Saw the nutritionist and have been rearranging my eating habits based on her suggestions.

Daryl:  With frosts in Florida, floods in California and the earthquake in Chile, our nation's food supply has been greatly compromised.  As challenging as it's been I've been able to stick to a predominately plant-based diet.

Denise:  At first I was preoccupied with eating less processed foods and sugar that I actually ate more.  I realized I felt lousy having pretzels before dinner or desserts after.  I'm now on track and don't think about it.  I just don't do it except for something special.

Katie:  Staying away from sugary drinks and artificial sweeteners has really helped me stay hydrated and energized throughout the day.

Keith:  Doing better than last year!

Theresa:  I have been able to realize a gentler, attitude towards food. The biggest freedom for me is realizing that NO FOOD is off the table.  If I really, really, really, really want it (chocolate) I have it and I make sure I enjoy it.



Quick Links
 
www.citywidesuperslow.com

www.amihungry.net




 
 
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1901 N. Clybourn Ave. Suite201 
Chicago, IL 60614
773-281-SLOW
www.citywidesuperslow.com
 
SEND COMMENTS TO:
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WANT TO IMPROVE THE QUALITY OF YOUR PERFORMANCE AT CITYWIDE?
Theresa

by Theresa Snyder
CWSS Partner


At CityWide, we strive to maximize your performance.  The better the workout, the better the results.


According to Ryan Hall, a Master SuperSlow trainer in New Orleans, "perfect form resistance training requires much more concentration, motor control, and attention to multiple factors occurring simultaneously."  High Intensity Training is difficult but comes with high returns for your investment of energy.  He reminds us that the most common areas that we can work on and feel immediate improvement are free breathing, and to avoid gripping or grimacing.

 

In order to breathe freely during your workout:

            *Relax the jaw

            *Whisper the sound HA on the exhale

            *Start to breath faster about an inch before the lower

             turnaround

            *Keep breathing fast as you turn into your positive

 

To avoid gripping or grimacing during your workout:

            *THINK...smooth and continuous movement=excellent

              form

            *THINK...be calm and breathe=supports excellent form

            *CONSIDER...lowering your intensity and working on

             maintaining facial control-this is something you can talk

             over with your trainer

 

You will be pleased with your results when you incorporate these important details in your workout.  As Ken Hutchins, the founder of the SuperSlow protocol states: "....facial control is the usual first domino to fall in a more or less linear sequence toward Valsalva."  Next workout see if you can literally "keep a straight face." 

FOOD ADDITIVES TO AVOID-PART 2
By Becky Diebold

Remember: read labels/list of ingredients when purchasing food to help avoid consuming dangerous additives.  Below is a partial list of very common chemicals found in our food.

BHA and BHT:  Petroleum-derived antioxidants used to preserve fats and oils.  Too high of an intake may put people at risk for health and behavior changes.  Humans have difficulty metabolizing these preservatives.
Found In: Cereal, crackers, beer, butter, chewing gum, potato chips and vegetable oils

Propyl Gallate:  Used to prevent fats and oils from spoiling; often used in conjunction with BHA and BHT.  It is suggested that it could be linked to cancer.
Found In: Chicken soup base, meat products and chewing gum

Aspartame:  Used in place of sugar as a sweetener.  It is a combination of two amino acids and methanol that my cause cancer or neurological problems such as dizziness. memory loss, headaches or hallucinations.  Studies suggest that long-term consumption may increase a person's risk of cancer.
Found In: More than 6.000 grocery items including low-calorie desserts, gelatins, drink mixes and soft drinks (NutraSweet & Equal).

Acesulfame-K:  Relatively new artificial sweetener that is considered 200 times sweeter than sugar.  It is often used with other artificial sweeteners to mask a bitter aftertaste.
Found In: Baked goods, chewing gum, gelatin, no-sugar-added ice cream.

Olestra: Synthetic fat known as Olean.  It prevents fat from getting absorbed in your digestive system which can lead to severe diarrhea, abdominal cramps and gas.  Olestra also blocks vitamin absorption due to the prevention of fat being absorbed.
Found In: Potato chip brands and crackers

Potassium Bromate:  This is a rare additive and is still legal in the U.S.  It is used to increase volume in white flour, breads and rolls.  This is known to cause cancer in animals and creates a risk for humans with even small amounts.  California requires a cancer warning on the produce label if potassium bromate is an ingredient.
Found In: White flour, breads, rolls



Trident Gum

INGREDIENTS:
Sweeteners (maltitol,sorbitol,aspartame,acesulfame K)
Gum Base
Stabilizer (glycerol)
Flavorings
Gelatin (bovine)
Acids (citric acid, malic acid)
Emulsifier (soy lecithin)
Colors (e171,e104)
Glazing agent (carnauba wax)
Thickening (e466)


References
http://health.msn.com
Wikipedia Encyclopedia
Eat This Not That by David Zinczenko with Matt Goulding


EAT SLOW AND CUT CALORIES
By Becky Diebold

6-week cure

As reported in the New York Times on February 22, 2010, "For ages, mothers have admonished children at the dinner table to slow down and chew their food.  Apparently they're onto something."

Over the years, numerous studies have been performed comparing groups of subjects eating a certain amount of food in different time frames.  Evidence has shown that when people consume their food at a faster pace they end up consuming more calories than they would at a slower pace.  One reason is the effect of quicker ingestion on hormones.

According to the New York Times, in a study last month, scientists found that when a group of subjects were given an identical serving of ice cream on different occasions, they released more hormones that made them feel full when they ate it in 30 minutes instead of 5.  The scientists took blood samples and measured insulin and gut hormones before, during and after eating.  Results found that two hormones (glucagon and peptide YY) showed a more pronounced response in the slow condition.  Ultimately, this leads to eating less.

In 2008, another study published in The Journal of the American Dietetic Association reported subjects had greater satiety and consumed roughly 10 percent fewer calories when they ate a slow pace compared with times when they gobbled down their food.

The bottom line is eat at a slower pace.  Eating slowly will increase fullness and reduce caloric intake.