www.weightlosstransformation.com
January 2014 
Announcing
Weight Loss Transformation!
Weight Loss Transformation! 
(WLT!) is a 
faith-based weight loss program offered exclusively online. 
 
You get a delicious food plan, lots of healthy eating and living tips, and daily spiritual support.

Weekly weight loss classes are live and interactive - attend from anywhere! Start for as little as $16 per week.
 
Try the program for free for one week! 
 
Click here for more information: www.weightlosstransformation.com or call 301-520-3364.
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Foods that Fuel Fitness!  

 

 

This year instead of creating another "diet" resolution, let's discuss the power of real food and how it can fuel your fitness goals! Just like an engine needs the right type of gasoline to run well, your body requires the right types of fuel to function at optimal performance. Consuming nutrient dense foods will provide your body with the optimal energy to pull you through your workouts and help you achieve your fitness, health, and life goals. With all of the supplements and "quick fix" weight loss schemes on the market today, it is easy to get lost in the over-the-top claims about what the newest pill or powder will do for you. But supplements will never replace the nutrition found in real food. 

 

My wish for you in 2014 is to embrace whole food and learn how it can help enhance your performance and potential to reach your ultimate goals. Contact me today to schedule a consult and we can customize a plan to fuel your fitness goals in 2014!

 

 

 

- Elizabeth

 

Foods that Fuel Fitness:

 

 

Sweet Potato -
Packed with vitamins, minerals, antioxidants and carbohydrates, sweet potatoes are fueling super food! With just enough fiber to slow the digestion and keep blood sugar and insulin levels stable, a sweet potato is almost a perfect "fitness food"! Beta-carotene is abundant in sweet potatoes and has been associated with a decrease in inflammation. Sweet potatoes are also excellent sources of vitamin C, B6, manganese, and potassium. According to the USDA Nutrient Database, a large sweet potato contains 162 calories and 5.9 grams of fiber.

 

 

Raw Honey - Raw honey is high in carbohydrates and many minerals including iron, copper, sodium, potassium, manganese, calcium, magnesium, and phosphorus. It is also a good source of the B vitamins, crucial nutrients in the production of energy. Many companies claim that their brands of honey are raw, but care should be taken to inspect the product to be sure of it. True raw honey is not watery or easily poured. It is quite viscous, and comes in a variety of shades and flavors depending on the types of flowers the bees which made it have pollinated. One tablespoon of honey will provide about 15 grams of carbohydrate. 

 

Peanut Butter - This household favorite is an excellent source of energy for good reasons. Peanut butter is high in monounsaturated fatty acids, a heart-healthy fat associated with lowered LDL (bad) and higher HDL (good) cholesterol levels. Eating some fat before workouts will lower blood sugar spikes from meals and give your body a back-up fuel source aside from carbohydrates. Peanut butter is a rich source of vitamin E, magnesium, potassium, iron, and B vitamins. It is also a good source of protein and a great source of calories, providing around 190 calories and 8 grams of protein per 2 tablespoons.

 

Oatmeal - Oatmeal is a great base in which to add variety to your menu by topping with foods such as strawberries, blueberries, bananas, and peanut butter. It is also a great source of complex carbohydrates and B vitamins to deliver a steady stream of energy during your workout. 1 cup of oatmeal cooked in water contains about 170 calories, 4 grams of fiber, and 6 grams of protein.

 

Green Tea - Green tea is a great way to boost energy levels with caffeine before a workout, while also providing potent antioxidants associated with decreased inflammation and longer lifespan. In a 2008 study from the University of Birmingham, cyclists who consumed green tea improved their fat burning rate by 17% when compared to the placebo.

 

Quinoa - This ancient grain has been cultivated in South American regions for 3,000 - 4,000 years, providing a steady source of complete protein for indigenous populations. It is also a good source of minerals such as magnesium, iron, phosphorus, and calcium. One cup of cooked quinoa provides about 220 calories and 40 grams of complex carbohydrates to meet your energy demands. 

 

Brown Rice - Brown rice is different from white rice in that it contains the hull and the bran; parts of the grain which are dense in nutrients including protein, thiamin, and magnesium. Brown rice is also a good source of niacin, a B vitamin essential for the proper metabolism of fats and carbohydrates. Niacin can also decrease atherogenic LDL cholesterol levels. One cup of cooked brown rice provides 215 calories, 3.5 grams of fiber and 3 milligrams of niacin. 

 

Avocado - This savory fruit is packed with plant sterols and monounsaturated fatty acids, making it great for countering inflammation brought on by exercise. The fat and fiber content also provides a dense source of slow-digesting calories to add satiety to meals to help you go the extra mile. Avocados are great sources of vitamins A, B5, B6, C, E, and K. Be careful not to overindulge, as the fat content of avocados can contribute to an excessive intake of calories. 

 

Lentils - Lentils are an inexpensive, nutritious legume which has been eaten throughout middle-eastern cultures for thousands of years. They are great sources of slow digesting protein, fiber, and carbohydrates. Lentils are also high in folate, potassium, magnesium, and zinc. If you are eating them as a main protein source, be sure to consume rice or another complimentary protein due to lentil's low methionine (an amino acid) content. One cup of cooked lentils provides 230 calories, 18 grams of protein, and 16 grams of fiber.

 

 

Recipe of the Month: Sweet Potato Salad

 

 

 A very tasty twist to potato salad featuring sweet potatoes with a hint of spice, toasty pecans, and tart cranberries in a maple citrus dressing.

 

Ingredients:

6 cups peeled Louisiana yams (sweet potatoes) chunks

1/2 teaspoon ground ginger

1/2 teaspoon ground cumin

3 tablespoons olive oil, divided

1/2 cup chopped green onions

1/4 cup dried cranberries

1/4 cup chopped pecans, toasted

2 tablespoons pure maple syrup

2 tablespoons orange juice

1 tablespoon lime juice

1/2 teaspoon ground nutmeg

 

Instructions:

1. Preheat oven to 425 degrees. Line baking sheet with foil and coat with nonstick cooking spray.

2. On prepared pan, toss together potatoes with ginger, cumin and 1 tablespoon olive oil. Roast about 30 minutes or until potatoes are crisp. Cool and transfer to large bowl. Add green onions, cranberries and pecans.

3. In small bowl, whisk together maple syrup, orange and lime juice, nutmeg and remaining 2 tablespoons olive oil. Toss with potatoes. Serve or refrigerate.

Makes 10 (1/2-cup) servings

Spicy Advice: Always line a baking sheet with foil for easy clean-up!

Nutrition:

Per serving: Calories: 149, Calories from fat: 36%, Fat: 6g, Saturated Fat: 1g, Cholesterol: 0mg, Sodium: 47mg, Carbs: 23mg, Dietary Fiber: 3g, Sugars: 9g, Protein: 2g, Dietary Exchanges: 1 1/2 starch, 1 fat

Credits:

Created by Louisiana Sweet Potato Commission spokesperson, Holly Clegg.

 

 

 

 

Quote of the Month:   

 

"The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison."

 

- Ann Wigmore

 

 

 

 

 Scripture of the Month

 

1 Corinthians 10:31

So whether you eat or drink or whatever you do, do it all for the glory of God.

In This Issue

 

 

Fueling During and After Exercise:

 

 

 

 

Nutrition during your workout, should be reserved for exercise bouts extending well over 1 hour, when blood glucose may begin to fall. At this time, easily digestible simple carbohydrates with electrolytes are favored to prevent nausea and electrolyte imbalances. 

  

Coconut Water with Salt - Coconut water is the juice found inside baby coconuts. For those looking for an alternative to sports drinks, it offers a viable option given its high potassium and water content. 

  

Bananas - Bananas are a staple in the running community due to their quick digesting carbohydrates and potassium content. Just one medium banana has about 420 mg of potassium, an important nutrient in the proper functioning of muscles.

  

Beets - Beets are a great source of carbohydrates, antioxidants, and important nutrients that aid in athletic performance. One of these nutrients, known as betaine, aids the body in the production of creatine, a nutrient which increases strength and endurance of muscle tissue. Beets are also high in potassium, and contain a low amount of sodium. Additionally, beets contain naturally occurring nitrates which acts as vasodilators, improving nutrient delivery to muscles. In fact, some supplement companies are catching on to this and making powders with dried beet extracts.

  

White Potatoes with Salt - White potatoes are fast digesting, high-glycemic carbohydrates that get into the bloodstream quickly. They are great sources of potassium, with one small white potato providing over 400 mg of potassium. They are also good sources of vitamins B, C, and K. Boil the potatoes for an easy to consume, low fiber end product and add salt for extra sodium.

  

Dates - Dates (fresh or dried) can provide a quick source of carbohydrates, potassium, magnesium, and calcium. All of these nutrients are important in the proper functioning of nerves and muscles. Dates have also been the subject of studies recently as potential increasers of bone density, staving off degenerative conditions such as osteoporosis. One hundred grams of medjool dates provides 277 calories and 696 grams of potassium.

  

Post-workout- It is important to give your body nutrients for recovery within an hour of your workout; possibly more or less depending on the intensity and your food intake before or during exercise. At this time, you will want carbohydrates and protein at a 4:1 - 2:1 ratio, with 15 - 30 grams of protein. Contact me today to develop the perfect post workout recovery meals or snacks!

  

 

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About Elizabeth

Registered Dietitian

 

Elizabeth has a passion for helping people achieve permanent weight loss  and optimal health. Having struggled for over twenty years with her weight, Elizabeth used a faith-based approach to lose 115lbs. which she has kept off for almost 10 years. She uses the same strategies, along with her twenty-year background in counseling, to provide a faith-based approach to her nutrition and wellness services that include:

  • Online & Onsite Weight Loss Programs
  • Individual Nutritional Consultation & Coaching
  • Emotional Eating Support Groups
  • Nutrition & Wellness Seminars
  • Shopping Smart Supermarket Tours

Elizabeth maintains a full-time private practice and consults for supermarkets. She has a Master's Degree from New York University, and is a Certified Rehabilitation Counselor, Certified Nutrition and Wellness Consultant and Weight Loss Coach

Elizabeth M. Madison, ElizabethMadisonNutrition/Weight Loss Transformation, LLC. | 718-276-6037 | elizabeth@weightlosstransformation.com | http://www.weightlosstransformation.com
Office: 219-10 South Conduit Avenue - Lower Level 1
Springfield Gardens, NY 11413

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