Fruit N' Loop

We can't wait to see you!!!!

 

We promptly break into stretching at 6:45AM

 

 

--Cheyenne Follis

Nutritional Consultant

River Oaks Fitness 

Client Q&A's

 

 River Oaks Fitness clients are dying to know how to kick start their fitness programs for the New Year. Here are answers to some of your most frequently asked questions!

How can I burn more calories throughout the day?

-- THAT’S EASY! BOOST YOUR METABOLISM!

REMOVE LAZY FOODS---> they congest your liver (metabolic downer)

• ·         “Bad” carbohydrates (foods that are high on the Glycemic Index)
• ·         Saturated and Trans fats
• ·         Foods of little or no nutritional value, adding calories, but not nutrition to your body
• ·         Alcohol (can slow or stop fat metabolism for 8-18 hours the following day)
• ·         Artificial Stimulants (e.g. caffeine, tobacco, etc.)
• ·         Artificial Sweeteners

What are the benefits of the Liver Cleanse?

A healthy liver is the key to weight loss. Did you know your liver metabolizes (burns) 80% of your fat?  Fat storage and water retention are two side effects of an unhealthy liver (both resulting in weight gain). Milk thistle pills, unsweetened cranberry juice & Bragg’s apple cider vinegar can help you clean your liver.

MyFitCocktail:

• ·         8 oz. water
• ·         ½ c. Unsweetened Cranberry Juice
• ·         Lemon Juice
• ·         1 Tbs. Bragg’s Apple Cider Vinegar

How can I build Lean Body Mass?

Control your blood sugar levels! This will increase natural energy levels and speed up your metabolism. Your body will begin to burn calories before your next meal. It is important to maintain a diet of low glycemic carbohydrates in order to regulate blood sugar. My Fit Foods meals always contain low glycemic index foods (less than 55 on the GI).  Another important factor in building lean muscle mass is eating the right balance of macronutrients (proteins, carbohydrates and fats). My Fit Foods whey protein isolate should be used as a post-workout shake to increase protein intake while on your fitness program. The amino acids in whey protein will help you build and maintain lean muscle mass. Other sources of protein such as lean ground turkey, chicken and fish should be eaten throughout the day. However, they are not the best source of protein for after a workout. This is because they will be digested much slower than a yummy chocolate or vanilla shake! The sooner you can get your post-workout nutrition the better!  

Boost Your Immune System!

Did you know?..

Many whole grains have a greater amount of antioxidants than vegetables and fruit.  Give your immune system a boost by trying some of these Veggie-Grain and Fruit-Grain combos.

Barley and Greens

2/3 c. Barley (pearled)

2 c.     Fresh Spinach

1         14 oz. can Low-Sodium Vegetable Broth

¼ c.    Parboiled Rice

½ c.    Chopped Onion

1 ½ c. Water

2 tsp.  Olive Oil

1 tbs.  Fresh Thyme

¼ c.    Finely Chopped, Toasted Pecans 

Cook the onion in a medium saucepan until brown and tender.  Add barley, stirring for a few minutes until the barley begins to turn brown.  Stir in brown rice, water, and vegetable broth.  Bring pan to a boil. Reduce heat and simmer 45 minutes or until most of the liquid is absorbed.  Mix in nuts and thyme. Cool for 5 minutes.  Add spinach and nuts.

Asian Kasha Salad

1 c.       Canned Chick Peas (rinsed and drained)

1¼ c.    Water

½          Mango (peeled and diced)

½ c.      Slivered Carrots

¼ c.      Mango Chutney

½ c.      Kasha (Whole Buckwheat)

2 tbs.    Rice Vinegar

2 tsp.    Sesame Oil

1 tbs.    Fresh Ginger (optional)

 ¼ tsp.  Ground Ginger

Combine water and kasha in a medium saucepan.  Bring water to a boil. Reduce heat and simmer for 15-20 minutes until tender.  Drain kasha (do not rinse).  Mix kasha in a bowl with chick peas, mango, carrots, mango chutney, vinegar, oil and ginger.

Tabouli

¾ c.    Fine Bulgur Wheat

1         Can Chick Peas (Rinsed and Drained)

3-4      Bunches of Flat Leaf Parsley

1         Bunch of Mint

½ tsp. each of Salt, Pepper, Allspice

1-2 c. Small Cherry Tomatoes

3         Lemons (squeezed)

½ c.    Olive Oil 

Soak wheat in water for ½ hour.  Then squeeze water out of wheat by hand.  Place in a bowl.  Dice all veggies very fine.  Add spices and lemon juice to bulgur wheat. Mix in vegetables and add oil.  Mix well and serve cold.

Holiday Hydration

Water: How much should you drink every day? Perks of Proper Hydration: - Decreased hunger and cravings.  I know I've said it before, but it warrants repeating.  Half of the time when you think you are hungry, you are actually thirsty. - Improved liver function and digestion.  Yay!  Healthy liver!  Remember, your liver is responsible for metabolizing 80% of your fat, so anything you can do to help it out is probably a good idea. Also, drinking enough water can help alleviate constipation and improve transportation of nutrients to all parts of the body. - Decreased bloat.  Once your body realizes that you are keeping it properly hydrated, excess fluid retention will go down and you can wave goodbye and good riddance to that water weight.  - Stronger teeth and bones.  That extra fluoride found in our drinking water can make your chompers stronger and those bones less breakable. - Healthier joints.  Synovial fluid is the protective liquid that cushions your joints and makes all movements smooth and oiled. As you probably guessed, it's mostly made up of water.  This is especially important to you older folks getting into the arthritic age, as well as body builders constantly putting stress on their joints.  - Reduced fatigue.  No, water is not exactly an energy drink, however, being dehydrated is actually one of the leading causes of daytime fatigue.  You know sleepy feeling you get in afternoon?  Maybe you don't need caffeine, just a refreshing glass of H20.  It is estimated that 75% of the US population suffers from mild but chronic dehydration that results in your afternoon lull.  - Reduced risk of disease.  As if the other six perks weren't enough to put some pep in your step on the way to the water fountain, proper hydration has been shown to decrease the risk of colon and bladder cancer by about 50%! It can also potentially help with breast cancer, as well as preventing kidney stones and UTIs. -Mario Mendias- ______________