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snack

 

Fruits and Vegetables 

I can not tell you how many times I have heard that people do not eat fruits and vegetables on a daily basis and that is a mystery to me.  It is the perfect supply of nutrients given to us by natures supplying all the key elements that the body requires to stay healthy youthful  and sustained.  They are great 'on the go' snacks as most don't perish and are compact enough to slip into a bag and take with us. 

  A Guide to Healthy Snacks

by J. Foster

Most vending machines are stocked full of junk food. With a bit of planning it is possible to replace those snacks with foods that will nourish your body.

The challenge is to balance convenience with nutrition.

Here is a guide to a selection of healthy snacks - and remember - healthy eating is not just about the number of calories.

 

Raw Almonds

Serving : 20 almonds
Calories: 139



Raw Mixed Nuts

Serving : 30g / ~1oz
Calories: 178


Apple

Serving : 185g / 6.5oz
Calories: 96

Banana

Serving : 1 medium banana - 118g
Calories: 105

Note: Nicely prepackaged.

Tuna

Serving : 85g / 3oz
Calories: 99

Note: Be wary of tuna in oil - many of the oils are vegetable oils (high in omega-6 rather than omega-3 EFA's).

Popcorn

Serving: 2 cups
Calories: 62 (air-popped)
Calories:110 (oil-popped)
No condiments added.
Note: Avoid pre-packaged popcorn (often contains trans fat).

Celery & Hummus

Serving: 40g / 1.4oz hummus
Calories: 108

Note: Buy celery pre-cut and pre-washed. Goes well with many other dips.

Whole-grain Crispbread with Cottage Cheese

Serving: 1 cracker + ~45g (1.5oz) cottage cheese (light)
Calories: 70

Note: Aim for crispbreads or crackers that are completely whole grain and have a minimal amount of oil.


Functional Fruit
All fruits are great - however many have a very short season (berries, peaches, nectarines) and others can be a bit too messy if you are at work (grapefruit, oranges, melon).

*It's Not Just About Calories
Some snacks may be low in calories, but lack in other essential nutrients. What's more - some snacks do nothing to satisfy the appetite. What's the point in saving 20 calories just to be gnawingly hungry 15 minutes later? No vending machine will be safe from you...

Not Everyone Needs to Snack
For some people - three square meals works fine. For others, snacking is a way of life - and without a little pre-planning - most of those snacks will not be the best choices.

Snacking is a great way to maintain even energy levels and manage hunger and prevent bingeing.

Building Positive Habits
Snacking is habit forming. Switch out bad food choices for good ones - and before you know it - your 3 hourly pilgrimage to the vending machine will be a thing of the past.

 

www.trainertroy.com TrainerTroy (949) 609-3048
Greetings!

You DID IT!!  Your emails brought back Wednesday Yoga.  I am so pleased that due to your calls and emails the 11:00 a.m. San Juan 24 Hour Fitness Yoga class has been brought back to the schedule.  So if you live in the area, see you in S.J. on Wednesdays at 11:00 a.m. 
 
I hope you find inspiration and are motivated to share it with the world this week.  See you on the mat.  Look for some good tips in this newsletter.  Feel free to email me your health questions.
 
Namiste!

Strength Training


 
bicep
How many times have you heard some one say: " I would work out but...."  Exactly!!....its all about the but in more ways than one.  Only I am talking about the Butt!!  Ladies think there is to much there and guys don't have enough.  Lets do something about that once and for all.  There are some genetics at play, but regardless anyone can improve the assets they have.  A few components are required to focus in on this area.  Cardio, diet and strength training exercises for that area.  One of the best Yoga postures for this goal is the Bridge, although I teach to not contract your glutes to lift, keeping them contracted through 15- 20 reps will really get the butt burning.  I also recommend the chair pose, try holding it for two minutes, your quads and sit muscles with thank you.  At the gym try squats, (one legged for a killer burn!!), lunges, leg presses and donkey kicks are it to tone and tighten.  Butt, the best of them all is the dreaded stair climber, my secret weapon, it works every time for everyone!!  Give it a whirl and watch as your pants fill out.  Heres looking at your best side!
TrainerTroy
Yoga and Inspiration
  I am teaching Hatha yoga which is considered the physical yoga and is usually practiced by stretching and breathing but can also include some chanting. Most people are only familiar with 2 of the stages of hatha yoga but there are actually 8 different stages. The first 2 steps (yama and niyama) deal with ethics, morals and personal conduct. You might here a 'message' or intention spoken by the instructor in the class, they usually pertain to these guidelines of Yoga.
 
The 3rd step (asana) is the stretching and flexibility portion, or all the postures we do.  Safety, a straight spine, and breathing are what I look for in a class.  The teacher should not be 'doing' the postures with the class.  They may demo the first time through, but a seasoned teacher will be walking the room looking for ways to help students.
 
 and the 4th step (pranayama) has to do with controlling breathing. You may hear about the Ujaii breath, or the snoring breath used to warm the body.
 
The 3rd and 4th steps are most commonly known in the U.S. The next three steps help you control your senses (pratyahara), concentration, used in balance postures or more challenging postures especially, (dharana) and meditation (dhyana). Anything can be meditation, do not get caught up in the word.  Any runner can tell you about the sence of timelessness they feel, ie: meditation.
 
The last stage (samadhi) is sort of a combination of the previous stages and results in reaching a new spiritual level.   In a posture an 'Aha' moment may occur as a solution to a problem, and overwhelming release of a pent up emotion, or a new knowledge and understanding of ourselves may come to us. Often this state us unexpected, but we can create the environment within ourselves through the use of concentration, relaxation, breathing or intentions. 
 
Learning Yoga postures has increased my ability to concentrate and focus on one thought our idea changing my mind from a floodlight of thought to a laser.  The best advice I have ever learned is Aesop: 'Slow and Steady wins the race"  Patience is the hardest lesson to learn, but rewarding ourselves for every little step is the only way.  Keep moving forward. 
-TrainerTroy
Free
Fat
Test
If you are a member of 24Hour Fitness call me to schedule your free fitness evaluation and fat test.  I will help you determine your goal healthy weight and tell you how long it will take to get you to that goal.  Swimsuit season is here, lets get ready!
Trainer Troy