Nutritional Challenge for April

I am starting a set of challenges to get us all ready for this coming summer.  Starting April 1st we are going to do monthly challenges. I will give you a goal to reach by the end of the month, and then some weekly challenges to get you there. Here we go:

*** Raw Vegetables (including salad) ***

You want to eat raw vegetables in unlimited quantities. They have a negative calorie effect (more calories are burned to chew & digest than what they bring). Raw foods go through the digestive tract more quickly & have a lower glucose response because of that. Objective: Eat as many raw vegetables as possible with a goal of 1 pound daily. Yes, I said ONE POUND!!! One pound of vegetables is an entire head of romaine lettuce (or red leaf, butter lettuce, etc). Include also snow peas, red peppers, peas, tomatoes, cucumbers, sprouts, etc. A pound of vegetables is less than 100 calories of food.

I know this sounds like a lot, but it is really pretty easy.

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Are you overdoing it?

We all go through times when we wear ourselves out.  Be aware & listen to your body when it is telling you to rest.  If you keep pushing when you are overtraining, it will only make your body shut down more.  Rest is a good thing.  Take a couple of days off from your workout routine & you will come back into it refreshed, renewed, & ready to go.  Debyi 

Take a look at your well-being at the moment & notice if you see any of these signs of overtraining:
*Washed-out feeling, tired, drained, lack of energy
*Mild leg soreness, general achiness
*Pain in muscles & joints
*Sudden drop in performance
*Decreased immunity (increased number of colds, and sore throats)
*Decrease in training capacity / intensity
*moodiness and irritability
*loss of enthusiasm for the sport
*decreased appetite
*increased incidence of injuries.
*A compulsive need to exercise

You don’t have to see all these things to be overtraining. If you notice any of them then you could be. Please be careful. Exercising too much is not a good thing. You have to find a balance. Kirsten – FIRM Master Instructor

Week 12 – March 20-26, 2007

Nutritional Challenge for March 20-26, 2007:

*** Week 12: Soy Protein ***
Goal … Incorporate soy-based products into the diet.

Substitute … soy protein powder for whey protein powder. Incorporate calcium-fortified soymilk into a cow’s milk diet, add flavored soymilk to fruit & yogurt to make smoothies. It works great on cereal and oatmeal, especially if you are just trying it & not sure about the flavor. I personally love soymilk, but I’ve been drinking it for a few years!

Week 11 – Are you ready?

Week 11, March 13-19, 2007: Hello all, are you ready for another week? Only one more week from here and then I’ll change things up a bit.  I have attached the exercises so you can see the pictures.  Debyi

For our Nutritional Challenge this week: *** Week 11: Fried Foods *** Goal … Eliminate fried foods.
Substitute … anything baked, broiled, grilled, boiled, & poached, all poultry to be cooked without the skin.

To make french fries, slice, season & bake on a cookie sheet at 400 degrees for 15-20 minutes. You can lightly spray them with oil first if you are afraid of sticking, or bake them on parchement paper so they don’t stick. Use any flavors you like, seasoning salt, paprika & chili powder, garlic & salt, steak seasoning tastes really good on fries. You can use potatoes, sweet potatoes, or butternut squash. Try a combination of all three. Yummy!

Week 10

Are you ready for a new week? Here is our nutritional challenge for March 6-12, 2007

*** Week 10: Sodium ***
Goal … Eliminate salt & foods high in sodium.

Substitute … Choose low-sodium soups, fresh vegetables & meats. Choose seasonings & herbs other than salt, such as garlic or onion powder, lemon, rosemary, lemon pepper, rosemary, basil, tarragon, oregano, dried mustard, celery salt, salt substitute (NOTE: salt substitute contains potassium. Use with caution if you have kidney disease, Adrenal insufficiency, are taking potassium-sparing diuretics, or are taking a class of antihypertensives known as ACE Inhibitors {Check with your doctor if you are uncertain}), low sodium spaghetti sauce, steam veggies in low-sodium chicken or vegetable broth, low-sodium bread, vegetables, canned meats, low-sodium peanut butter*, low-sodium popcorn* *(NOTE: May contain greater fat content)

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