Tasty Tuesday's

More than three million Canadians have diabetes



There are three main types of diabetes. Type 1 diabetes, usually diagnosed in children and adolescents, occurs when the pancreas is unable to produce insulin. Insulin is a hormone that controls the amount of glucose in the blood. Approximately 10 per cent of people with diabetes have type 1 diabetes.


The remaining 90 per cent have type 2 diabetes, which occurs when the pancreas does not produce enough insulin or when the body does not effectively use the insulin that is produced. Type 2 diabetes usually develops in adulthood, although increasing numbers of children in high-risk populations are being diagnosed.


A third type of diabetes, gestational diabetes, is a temporary condition that occurs during pregnancy. It affects approximately 2 to 4 per cent of all pregnancies (in the non-Aboriginal population) and involves an increased risk of developing diabetes for both mother and child.


Is diabetes serious?


If left untreated or improperly managed, diabetes can result in a variety of complications, including:

• Heart disease
• Kidney disease
• Eye disease
• Problems with erection (impotence)
• Nerve damage

The first step in preventing or delaying the onset of these complications is recognizing the risk factors, as well as signs and symptoms of diabetes.


What are the risk factors for diabetes?


If you are aged 40 or older, you are at risk for type 2 diabetes and should be tested at least every three years. If any of the following risks factors apply, you should be tested earlier and/or more often.


Being:

• A member of a high-risk group (Aboriginal, Hispanic, Asian, South Asian or African descent)
• Overweight (especially if you carry most of your weight around your middle)

Having:

• A parent, brother or sister with diabetes
• Health complications that are associated with diabetes
• Given birth to a baby that weighed more than 4 kg (9 lb)
• Had gestational diabetes (diabetes during pregnancy)
• Impaired glucose tolerance or impaired fasting glucose
• High blood pressure
• High cholesterol or other fats in the blood
• Been diagnosed with polycystic ovary syndrome, acanthosis nigricans (darkened patches of skin), or schizophrenia

What are the symptoms?


Signs and symptoms of diabetes include the following:

• Unusual thirst
• Frequent urination
• Weight change (gain or loss)
• Extreme fatigue or lack of energy
• Blurred vision
• Frequent or recurring infections
• Cuts and bruises that are slow to heal
• Tingling or numbness in the hands or feet
• Trouble getting or maintaining an erection

It is important to recognize, however, that many people who have type 2 diabetes may display no symptoms.

How is diabetes treated?



People with diabetes can expect to live active, independent and vital lives if they make a lifelong commitment to careful diabetes management, which includes the following:


Education: Diabetes education is an important first step. All people with diabetes need to be informed about their condition.


Physical Activity: Regular physical activity helps your body lower blood glucose levels, promotes weight loss, reduces stress and enhances overall fitness.


Nutrition: What, when and how much you eat all play an important role in regulating blood glucose levels.


Weight Management: Maintaining a healthy weight is especially important in the management of type 2 diabetes.


Medication: Type 1 diabetes is always treated with insulin. Type 2 diabetes is managed through physical activity and meal planning and may require medications and/or insulin to assist your body in controlling blood glucose more effectively.


Lifestyle Management: Learning to reduce stress levels in day-to-day life can help people with diabetes better manage their disease.


Blood Pressure: High blood pressure can lead to eye disease, heart disease, stroke and kidney disease, so people with diabetes should try to maintain a blood pressure level at or below 130/80. To do this, you may need to change your eating and physical activity habits and/or take medication.

Recipe

Blueberry-Lemon Country Cobbler

Ingredients:

• Filling
• 3 tbsp (45 mL) sugar
• 1 tbsp (15 mL) cornstarch
• ¼ cup (60 mL) water
• 1 lb (450 g) fresh (or partially thawed frozen) blueberries
• 1 ripe medium pear, peeled, halved, cored, and diced
• 1 tbsp (15 mL) lemon zest

Topping

• ¾ cup (180 mL) white whole-wheat flour, spooned into measuring cup and leveled
• 2 ½ tbsp (40 mL) sugar
• 1 tsp (5 mL) baking powder
• ½ cup (125 mL) fat-free buttermilk
• 2 tbsp (30 mL) canola oil
• 1 egg white
• 1 tsp (5 mL) lemon zest
• ¼ tsp (2 mL) ground cinnamon
• Canola oil cooking spray

Instructions:


1. Preheat oven to 400° F/200° C.
2. Coat an 11 × 7-inch baking pan with canola oil cooking spray.
3. Combine sugar, cornstarch, and water in a large non-reactive saucepan. Stir until cornstarch is completely dissolved, then stir in berries and pears. Bring to a boil over medium-high heat and boil 1 full minute. Remove from heat and stir in 1 tablespoon (15 mL) zest. Place fruit mixture in the baking pan.
4. Combine flour, 2 tablespoons (30 mL) of the sugar, and baking powder in a medium bowl. Combine buttermilk, canola oil, egg white, and remaining 1 teaspoon (5 mL) zest in a small bowl. Add buttermilk mixture to flour mixture and stir until just blended. Spoon batter into eight small mounds on top of the filling. Mix remaining sugar with cinnamon and sprinkle on top of cobbler. Bake 20-25 minutes or until filling is bubbly and a wooden pick inserted into the topping comes out clean. Let stand 20 minutes to absorb flavors.


Makes 8 servings • Serving size: ½ cup (125 mL)


Notes:
Nutrient analysis per serving


Calories: 165 g
Total fat: 4.0 g
Saturated fat: 0.3 g
Trans fat: 0.0 g
Cholesterol: 0 mg
Sodium: 70 mg
Carbohydrate: 31 g
Fibre: 4 g
Sugars: 17 g
Protein: 3 g

Just Another Manic Monday

Tired of feeling tired?  Here are 10 great tips to help you sleep better starting tonight!

1. Sleep naked

It’s easier to adjust your comfort zone with sheets and blankets you can pull up or throw off rather than a long nightgown or a pair of fleece pajamas.  The idea is to make the adjustment in a way that rouses you from sleep the least.

2. Have a quicky

Some 44 percent of midlife women say they don't have time for sex. But the Big O is still one of the most sleep-inducing agents around. Just don't forget to protect yourself against an unanticipated side effect that could appear nine months later. Now that would really trash your sleep!

3. Make a date with your friends

Studies at UCLA reveal that women who have healthy friendships and interactive relationships with their children actually sleep better. The "tend-and-befriend studies," as they are called, conducted by UCLA researcher Shelly Taylor, Ph.D., indicate that when women are stressed, they tend to their children and seek out other women, possibly an ancient survival mechanism that allowed women to band together to protect themselves and their families. The studies show that when this happens, a woman's level of a biochemical called oxytocin, which blocks cortisol, the body's chief stress chemical, is increased, allowing them to rest easier than their wired male counterparts

4. Take a walk

Or run. Or bike. Or skate. Or skip rope with some kids on the neighbourhood playground. You get the idea. Exercise improves sleep as effectively as benzodiazepines in some studies.  On average it reduces the time it takes to get to sleep by 12 minutes, and it increases total sleep time by 42 minutes. And it doesn't take much. Studies at the University of Arizona show that walking six blocks at a normal pace during the day significantly improves sleep at night for women.

5. Snack on cookies and milk

The tryptophan in milk will help you feel sleepy, but you need some carbs to get it where you want it to go in your brain. Just make sure to choose a low-fat variety and eat them in moderation.

6. Write down a list of stressors

Every night a couple of hours before bed, sit down and make a list of all the issues, problems, and things you have to deal with.  Next to each item, write a solution or plan.  When you’re ready for bed, put the list by the bedroom door. That way, if thoughts of your problems arise as you’re trying to sleep, you can tell yourself, "I've got a plan and I'll work on it tomorrow."  The reassuring presence of your plan by the door will give it a concrete reality that will allow you to shift your mind to more peaceful things.

7. Drink water

Or juice. Or decaffeinated diet soda. Drink anything but coffee, hot chocolate or tea within six to 10 hours of bed. Caffeine blocks the effects of adenosine, a chemical produced by your brain that makes you sleepy. In fact, studies have shown that the caffeine in even one cup will rev your circuits enough to reduce both the length and restorative depths of sleep. It will also wake you during the night to urinate.

8. Chill out before bed

Lower the temperature of your bedroom before you climb into bed, says Dr. Becky Wang-Cheng, a medical director at Kettering Medical Center in Ohio. Lower temperatures tell your body it’s time to sleep. If your bed partner objects, just tell him or her to bundle up.

9. Give yourself an hour

The one right before bed. You need it to wind down and transition from the woman-who-can-do-everything into the woman-who-can-sleep. Unfortunately, most women are not giving themselves one single second. According to the 2007 National Sleep Foundation poll, during the hour before bed, around 60 per cent of us do household chores, 37 percent take care of children, 36 percent do activities with other family members, 36 per cent are on the Internet, and 21 per cent do work related to their jobs.

10. Skip the steak, have the pasta

Generally, carbohydrate-rich foods are more soporific, while foods that contain protein are more alerting.  Just don’t stuff yourself too close to bedtime. A big meal before bed encourages heartburn and reflux, isn’t well metabolized and usually leads to weight gain. 

Fitness Fashion Friday's

For our high end apparel I would like to showcase on of my favorite lines, Margarita Wear.  This brand originates from Israel and is one of the most comfortable and stylish pieces you could ever own.  Their bright colours and funky designs are sure to keep your look original when in the gym.  The good thing is you don't have to go all the way to Israel to get these peices.  One Hot Tamale, a fitness clothing store in midtown Toronto, carries many out of country brands bringing you the most diverse looking gear then yo ucould ever find in our Canadian stores.  

One Hot Tamale Active & Fitness wear

2095 1/2 Yonge Street
Just south of Eglinton
Free Parking in rear.



High End

Margarita Wear's logo is always a flower.  On the pants, it is located on the bum.  Their pants have stretch to them so don't be discouraged when you see how small the waist looks.  You will be sure to get a lot of compliments when wearing these.  (Polka Dot Pant; $105.00)

As you notice again, the logo is on the back of the tops.  Ther e are many styles of tops to choose from but I particularly like this one becuase of it's unique colour contrast.  Plus, it makes a great set with the pants.  (Criss Cross Tank; $60.00)









For our low end apparel, I find the line from Joe Fresh adorable.  Joe Fresh apparel can be found in any Loblaws.  Unfortuantely, they do not have any photos posted on their site for me to use so you'll just have to take my word for it and drop in one day. (http://www.joe.ca/en/clothing/fall_2010_collection/active_look_book/)

Tune Me up Thursday's

Instead of Tweet Me Thursday's, I decided that posting great tunes would be more beneficial.  As music is one of my first loves, I thought I would bring you my diverse playlist to drive to, workout to, dance to, etc.  A brief history of my music career (if you can call it that):

• Started playing the Simpsons theme song by ear on my mini keyboard.  My parents' immediately put me into piano lessons. 
• Started taking lessons at the age of 9 and quit at the age of 15.
• I made it to Grade 7 Royal Conservatory of Music.  Could've gone to Grade 8 to gain an extra credit in high school, but since I was taking music already, I decided to quit.  The music was getting a little too boring.  I wanted to play pop songs, but when enrolled in RCM, you have to play what's in the books.
• When I was in Grade 7 (age 12) I wanted to play the saxoophone.  My parents' rented one for me and then purchased one once I took an interest.
• My elementary school didn't have a band so I took lessons and auditioned for the Concert Bands at Markville High School and Brother Andre.
• I chose BA as I figured, if I was going to attend  there, I may as well get used to the conductors.
• In Grade 7, I had the opportunity to attend an arts school in the city by audition only.  I got in for saxophone.  I only attended for Grade 8.
• In grade 9 I went back to BA to begin high school.
• From there, I took music every year and played in the concert band.  Band gave the opportunity to travel to Washington D.C. and Chicago; both amazing cities!

Top 5 Songs to Workout To

1. Taio Cruz-Dynomite
2. Beastie Boys-Intergalactic
3. Flo rida feat. David Guetta-Club Can't Handle Me
4. Fatboy Slim-Wonderful Night
5. Kat De Luna feat. Akon-Push Push

*Click on song to listen

Workout Wednesday's

We all have busy lives and need to try and fit working out or activity into our daily routine.  Enough of making excuses!  If you could improve your life in 90 minutes a week, would you? That’s all it takes to get started with a workout routine.  But with a hectic business schedule and two kids at home, we understand how tough it can be to stick to even the most minimal fitness regime.  Try these 6 easy steps to fitting activity into your schedule.

 Set manageable goals

Realize that it takes time, dedication and patience to improve your fitness level. Make sure you start a new workout regime with activities you can realistically fit into your schedule. If you’re really pressed for time, start slowly by breaking down your 90 minutes of weekly fitness into 10-minute intervals.

Involve the entire family
When it comes to living a healthy lifestyle, you don’t have to go it alone.  Cut back on the junk food you keep at home and involve your family in exercise activities. Turning fitness and nutrition into goals your whole family can share will help you stay on track while setting a good example for your kids.

Forget about weight loss
Sometimes we think exercise is just about weight loss, but you can see huge fitness gains beyond that.  In just a month of working out three times a week you will begin to see improvements in your mood, confidence and sleeping habits. Rather than focusing your workout on weight loss, which can be frustrating and difficult to maintain, consider exercising to be as important to your health routine as brushing your teeth.

Work out with your partner
Exercising with your significant other can be a great way to stay motivated and ensure that you both keep fitness in your schedules.  Try doing a DVD workout together on the weekends or take up a sport you both enjoy. Just remember to respect your partner’s fitness level—bickering and harsh judgments can sabotage your workout.

Rise and shine
If you find it difficult to make it to the gym after work, try doing a morning workout at home. Wake up a half-hour earlier to hit the treadmill or do a morning yoga practice before your busy day begins.

Create kid-friendly workout

Make a brisk walk with the stroller part of your daily routine. Or, invest in a jogger and take your little one along for a run.  If your kids are older, create scavenger hunts, bike rides, tag or any games they may enjoy.  Not only are you getting some fresh air but are creating a healthy environment for your children to grow up in.  Studies show that if a child has a routine filled with activity or sports, they are likely to stick with an active routine when they grow up.

Tasty Tuesday's

Losing weight isn’t as tough as it seems. To drop a pound, you need to eliminate 3,500 calories, by burning them off and/or cutting them from your diet. Just by eating 500 fewer cal­ories per day, in theory you will lose a pound a week.  And remember, when introducing a food swap, give yourself time to get used to it, advises Robin Anderson, a registered dietitian with Revive Wellness, a coalition of health practition­ers in Edmonton. “The higher in salt, fat and sugar a food is, the more addictive it is,” she says, “so when you eat something different, your taste buds need time to adjust.”


11 Food Swaps to Help you Lose Weight

1. Make toast
Replace a bagel (354 calories) or bran muffin (410 calories) with 2 slices of whole-wheat toast (164 calories). Skip the butter, but you can add a tablespoon (15 mL) of honey (64 calories) or 1/2 cup (125 mL) of fat-free cottage cheese (90 calories)—your calorie count is still slashed.
You'll save: Up to 246 calories.
Add it up: Make this change once a week and you’ll cut almost 12,800 calories a year—that’s more than 3 pounds.

2. Be a regular Joe
A Grande Strawberries and Crème Frappuccino with whole milk and whipped cream at Starbucks is 370 calories and 15 g of fat. Instead, choose a regular coffee. Alone, it has no calories, but even with cream and sugar it’s a much better choice: You’ll add 24 calories and 3 g of fat per tablespoon of cream, and 16 calories per teaspoon of sugar.
You'll save: 330 calories and 12 g of fat.
Add it up: Make this swap once a week and you’ll cut 17,160 calories a year, which adds up to almost 5 pounds.
(Think of all the money you’ll save, too!)

3. Skip a yolk
Nix just 1 yolk from meals that require 2 eggs (think omelettes). A whole egg has 75 calories and 5 g of fat, but there are only 16 calories in the white and no fat.
You'll save: 59 calories and 5 g of fat.
Add it up: Make this change once a week and cut out 3,068 calories a year, which is almost 1 pound.

4. Swap your soup
Instead of dishing up a 280-g serving of cream of broccoli soup, which has 160 calories and 9 g of fat, choose a bowl of chicken noodle soup instead. You get just 110 calories and 2 g of fat for the same-size serving.
You'll save: 50 calories and 7 g of fat.
Add it up: Make this change once a week and cut out 2,600 calories a year, or more than half a pound.

5. Snack smart
Tame your munchies with popcorn instead of chips. A 28-g snack-size bag of chips has 150 calories and 10 g of fat. Swap that for a cup (250 mL) of air-popped popcorn at 31 calories and 0 g of fat. For a flavour boost, spritz popcorn with butter-flavoured spray (0 calories) and toss in a tablespoon of grated Parmesan cheese (27 calories).
You'll save: Up to 119 calories and 10 g of fat.
Add it up: Make this change once a week and you’ll cut out 6,188 calories a year—that’s almost 2 pounds.

6. Drop the pop
Replace just one can of pop a day with a glass of iced water (0 cal­ories)—add a squeeze of lemon, cucumber slices or mint leaves for a nice refreshing flavour.
You'll save: 140 calories.
Add it up: Make this change once a week and you’ll slash 7,280 calories a year, which adds up to more than 2 pounds.

7. Sweeten the deal
Need something sweet? Rather than reaching for 1 cup of premium strawberry ice cream at 500 calories and 16 g of fat, opt for 1 cup of strawberries at 56 calories. Still crave something creamy? Even 1/4 cup (60 mL) of light whipped cream (the kind in a can) adds only an extra 30 calories and 2 g of fat.
You'll save: Up to 444 calories and 16 g of fat.
  Add it up: Make this change once a week and you will cut out 23,088 cal­ories a year, which adds up to almost 7 pounds.

8. Lighten up liquor
Instead of regular beer, which has 150 calories per bottle, opt for its lighter version at less than 100 calories. And instead of a 5 oz (150 mL) glass of Pinot Grigio at 120 calories, cut the calories in half by making a wine spritzer. To make: Combine equal parts wine and soda water.
You'll save: 50 to 60 calories per drink.
Add it up: Make this change once a week and you will cut out
2,600 to 3,120 calories a year, which could equal almost a     pound.

9. Substitute your sub
A 6-inch meatball sub is 580 calories and 24 g of fat; a turkey breast sub is only 280 calories and 3 g of fat. Or take it a step further and opt for a veggie sub at just 230 calories and 3 g of fat.
You'll save: Up to 350 calories and 21 g of fat.
Add it up: Make this change once a week and you’ll cut out up to 18,200 calories a year, which equals more than 5 pounds.

10. Spritz your salad
Two tablespoons of ranch salad dressing racks up 140 calories and 16 g of fat. Using a store-bought balsamic vinaigrette spritzer, on the other hand, packs a lot of flavour but only 1 calorie a squirt (10 calories for an individual-size salad) and only 1 g of fat.
You'll save: 130 calories and 15 g of fat.
Add it up: Make this change once a week and you’ll cut out 6,760 calories a year, which is about 2 pounds.

11. Go fish
If you normally have beef a couple of times a week, change one meal to fish instead. A 75-g serving of broiled steak has 230 calories and 14 g of fat. Compare that to the same-size serving of broiled cod at just 80 calories and 1 g of fat.
You'll save: 150 calories and 13 g of fat.
Add it up: Make this change once a week and slash 7,800 calories a year, which adds up to just over 2 pounds.

Just Another Manic Monday

Stress balls are one of the most effective stress relievers.  It's similar to taking a boxing class.  Hitting or squeezing something helps you to relax because you are getting your aggression out on an object.  This doesn't mean you are a violent person, however, saving your aggression for a ball or bag is a much more efficient way to de-stress.  Breathing techniques will go hand in hand with each of these methods.  If you can control your breathing, you will be able to mellow out a lot easier.  Inhale and exhale at an equal rate of 5 -10 seconds each making sure to fill your lungs on the inhalation and expelling all air out of your lungs on the exhalation.  Controlling stress is a daily task that all of us must practice.  

If you don't have a stress ball, make one.  Grab a tennis ball and cut a hole out of it to allow for easier squeezing.  Let the tension build up in your hand and the rest of your body, then release.  This increases relaxation.  Repeat as many times as needed.  Not only will it help you de-stress, but it will also build your forearm muscles to keep your fingers and wrists stronger when typing for long periods of time.

Fitness Fashion Friday's

Summer will soon be ending but you can still get away with wearing these adorable outfits.  Today will feature clothing from Lululemon and Old Navy.

High End

Clam Digger II (Lululemon; $78)

• Semi-fit short crop perfect for yoga & the gym.
• Made with luon®, our signature fabric, is breathable with coverage, a cotton feel, and has 4 way stretch to provide support and allow freedom of movement.
• Smooth, soft waistband.
• Waistband inner stash pocket to secure $ & keys
• Guesst designed for greater range of movement with comfort
• Flat seamed for chafe resistance & comfort

Fouette Tank (Lululemon; $58)

• Move through practice or routine with ease-light weight, loose body, moderate support
• Luon® light is lighter weight than our luon® with the same performance-breathable, 4-way stretch, coverage
• Loose, light weight, flowy body
• Adjustable straps allow you to customize the fit right for you
• Mesh bra construction with built-in pockets for removable cups
• Cinchable drawcord in hem to keep tank down
• Preshrunk

Low End

Women's Shelf Bra Active Tank (Old Navy; $16.50)

• Rounded neckline with crochet trim
• Scoop neckline and racerback
• Built-in shelf bra with adjustable shouder straps
• Bright White only: 60% cotton, 40% polyester
• Smooth, moisture-wicking fabric with added stretch
• Available in solid or printed styles

Women's Stretch Active Pants (Old Navy; $24.50)

• Printed elastic waistband
• Smooth, quick-drying fabric with added stretch

Tweet Me Thursday's

Thursday's will be your chance to have a Q&A session with me; fitness related or not.

Social Media Options

• Follow me on Twitter
• "Like" my Fizzique Personal Training page on Facebook
• Send me an e-mail

I will be sure to get back to you withing 24-48 hours.

Workout Wednesday's

Bent Over Rows are great for countering any chest movement.  Usually, when you work any muscles in the front of your body, you want to balance it out by working muscles in the back of your body.  This is to prevent dominance of one over the other.  If you've ever seen people walking with rounded shoulders, if means that their chest muscles are tight, either from only working them out and not their back or from lack of stretching.  Either way, your back muscles, tendons and ligaments are having to work extra hard just to keep your scapula's (shoulder blades) in place.  This exercise would be ideal for individuals with a desk job.  Most desk job workers complain of upper back pain but really, what they need to do is just workout and strengthen those muscles.  They usually think seeing a massage therapist is what they need to do but, in actuality, they need to be strengthening the muscles and stretching their necks to decrease the pain.  Repetitive stress workers should be hitting the gym once a day.  Now more than ever companies are starting to realize the benefit of having a gym available to their employees.  Hopefully, with a lot of survey's and requests from their employees, more companies will jump on this bandwagon.

How To Execute a Bent Over Row

Starting Phase

1. Stand with your feet hip width apart and knees slightly bent.

2. Bend forward from the hips (approximately a 45 degree angle).

3.  Arms are down towards the ground holding free weights.

Execution Phase

1. Start by bringing the shoulder blades together to engage the scapular muscles.

2. Bring the weights up by bending at the elbows.  The row should be wide so keep the elbows flared out.

3. Elbows stop in line with the shoulders with free weights in line with your elbows.  Exhale on the up phase.

4. Lower the weights down slowly to where they started.  Breathe out.

Safety 

• Contract your abs and glutes to ensure the core is on to protect your lower back while you are in the bent over position.
• Keep the up and down phase (movements and breathing) under control to ensure you maintain proper alignment throughout each rep.  There is no benefit to speeding through any exercise.

 Please e-mail me with any questions you may have regarding the squat.
 

Tasty Tuesday's

There are many types of special populations in today's world.  Some people have high cholesterol, some people consume far too much sodium, and some people are diabetic.  Whatever the case may be, you are required to adapt your eating habits.  Here is a tasty and healthy recipe I found on the Canadian Diabetes Association website that is sure to infuse your taste buds.

Greek Lentil Salad

Ingredients:

1 19 oz. can (540 mL) lentils, rinsed and drained
½ cup (125 mL) calamata olives (optional)
½ cup (125 mL) onion, chopped
1½ cups (375 mL) grape tomatoes, halved
½ cup (125 mL) green peppers, chopped
1 cup (250 mL) cucumber, diced
¼ cup (50 mL) feta cheese, crumbled
¼ cup (50 mL) fresh parsley, chopped
¼ cup (50 mL) canola oil
¼ cup (50 mL) lemon juice
1 tbsp (15 mL) dried oregano

Makes 10 servings • Serving size: 2/3 cup (175 mL)

Instructions:
1. In a large bowl, combine lentils, olives, onion, tomatoes, green pepper, cucumber, feta cheese and parsley.
2. In a small bowl, whisk canola oil, lemon juice and oregano together.
3. Add dressing and parsley to lentil mixture and toss to coat.
4. Can be eaten right away or covered and left in refrigerator to marinate for 2 hours before serving. Salad can be made a day in advance.

Nutrient analysis per serving

Calories: 133g
Total fat: 6.0 g
Saturated fat: 1.0 g
Trans fat: 0.0 g
Cholesterol: 4 mg
Sodium: 112 mg
Carbohydrate: 15 g
Fibre: 3 g
Protein: 6 g

OPA!

Just Another Manic Monday

Stress attacks in all sorts of ways, which means that if you want to control it, contain it, conquer it, you need to fire back.  Here are some helpful stress tips to get you through any rough situation:

Drink More OJ

Researchers at the University of Alabama fed rats 200 milligrams of vitamin C twice a day and found that it nearly stopped the secretion of stress hormones.  If it relaxed a rat, why not you?  Two 8-ounce glasses of orange juice daily give you the vitamin C you need. 

Put a Green Dot on Your Phone

This is your secret reminder that take one deep breath before you answer a call.  Not only will you feel better, but you'll sound more confident.

Spend Quality Time with a Canine

Yours or someone else's.  According to research at the State University of New York at Buffalo, being around a pet provides more stress relief than being around a two-legged companion.  As if we needed a study to determine that.

Listen to Music at Work

And make it the blandest playlist you can create.  According to a study at Pennsylvania's Wilkes University, music lowers your stress levels at work, while also reducing the risk of the common cold.  

Talk with Your Hands

To keep calm in a job interview, rest your arms on your lap, with your elbows bent slightly, and have your fingers almost touching.  This will keep your body relaxed, which will keep your tone conversational.

Run Fast

Bike hard.  Punch the heavy bag.  A University of Missouri at Columbia study found that 33 minutes of high-intensity exercise helps lower stress levels more than working out at a moderate pace.  What's more, the benefits last as long as 90 minutes afterward.

Hit the Sauna After Your Workout

In an Oklahoma State University study, those who combined sauna use with group counseling had greater stress relief, feelings of relaxation, and sense of accomplishment compared with those who only had their heads shrunk.

Tweet Me Thursday's

Thursday's will be your chance to have a Q&A session with me; fitness related or not. 

Social Media Options

• Follow me on Twitter
• "Like" my Fizzique Personal Training page on Facebook
• Send me an e-mail

I will be sure to get back to you within 24-48 hours.

Workout Wednesday's

A squat can be performed many different ways, however, today we will walk through the basic squat.  After all, when it comes to working out, you must be strong with the basic movements in order to advance forward to more complicated exercises.  Bodybuilders and Cirque Du Soleil acrobats didn't start at their athletic build automatically.  Learning the basic fundamentals are key to advancing towards any weight loss or athletic goals you may have.

Here are the basic techniques to get you ready to perform the perfect squat.

Starting Phase

1. Begin with your feet hip width apart and toed out slightly (you want to ensure that your toes are in line with the natural alignment of the knees and hips).
2. We will begin with no weights; hands are right down by your sides.
3. Keep the chest open and ribs over hips for proper alignment.

Execution Phase

1.  Turn your core on by pulling the belly button in towards the spine, pulling the pelvic floor muscles up and contracting your glutes. 
2. Start to lower your body (inhaling as you lower) as if you are going to sit down on a chair.  (If you physically need a reference, grab a chair or bench to ensure you keep proper alignment when lowering.  Bum should touch the seat.)    
3. Keep the knees in line with the hips and ankles.  Ensure the knees do not pass the toes when you are lowering.  This will put more stress on your knee joints creating potential problems over time.
4. Try to disperse your weight to the corners of your feet.  This will ensure you do not transfer your weight to your toes only.  (A very common mistake for those with tight calf muscles)
5. Arms can raise in line with the shoulders for comfort and balance.  Do not raise higher than your shoulders if you are first beginning as this will start to put extra load on your spine; in particular, your lower back. 
6. Push up through your feet (keeping the weight transfer on all corners of your feet) back to starting position.  (Exhale on the up phase).

Safety

• Do not lock your knees out when you complete the up phase of the squat.  This can eventually lead to major injuries within the knee joint as it creates bone on bone and can wear down the meniscus.
• Keep the down and up phase under control ensuring you keep proper alignment throughout each rep.  There is no benefit to speeding through any exercise.

Please e-mail me with any questions you may have regarding the squat.

Tasty Tuesday's

Health Benefits of Eating Fish

Did you Know? A single 150 gram serving of fish or other seafood provides from 50%-60% of daily protein needs of an adult. All seafood is low in fat, generally less than 5%. The majority of fish types are low in cholesterol with the exception of prawns, squid and fish roe. However the higher amounts of cholesterol in these foods is offset by the higher levels of beneficial EPA and DHA omega 3 oils that they contain.


In comparison with meat, most seafood types have similar levels of cholesterol, but only a fraction of the saturated fat. A 150 gram fillet of fresh fish has less than 1 gram of fat and most of this fat is polyunsaturated.  The leading reason for fish being a health hero is fish and seafood is practically the only natural source of Omega 3 fatty acids.  Omega 3 fatty acids are an essential nutrient.  There are three main omega-3 fatty acids, ALA, EPA and DHA. EPA and DHA appear to provide the greatest health benefits.

Grill it, poach it, broil it, or bake it. Any way you cook it, fish really is brain food. Not only that, but according to research, also food for your heart, prostate and more. Fish, particularly fatty fish, is an excellent source of the Omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).


Sources of Omega-3 Fatty Acids

• Fish
• Pecans
• Eggs
• Meat
• Milk
• Cheese
• Flaxseed
• Walnuts
• Wheat Germ
• Omega-3 tablets made with plant source ingredients

Try this low calorie, Omega 3 enriched recipe below.


Baja-Battered Fish

Serves: 8

Prep Time: 40 min.

Total Time: 30 min.

You may not think of fish as a taco ingredient, but the Mexican-inspired fish-taco craze is beginning to spread. Once you've had one, you'll understand. This recipe is a healthful version of the battered, deep-fried and crispy fish at Rossy's Tacos in Baja California.

Ingredients

3/4 cup beer, preferably lager or pilsner

1/2 cup all-purpose flour

1/4 cup whole-wheat pastry flour

1/2 teaspoon salt

1/4 teaspoon dried oregano

1/4 teaspoon dry mustard

1/4 teaspoon cayenne pepper

1/4 teaspoon freshly ground pepper

1-1 1 pounds tilapia, or other firm white fish, sliced into 1/2-inch-by-2-inch strips

3 tablespoon canola oil, divided

Cooking Directions

Step 1

Place beer, all-purpose flour, whole-wheat flour, salt, oregano, mustard, cayenne and pepper in a blender; blend until smooth, scraping down the sides as necessary. Transfer the batter to a shallow baking dish. Add fish, turning to coat all sides.

Step 2

Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Transfer one-third of the battered fish to the pan, placing each piece into a little oil. Cook until golden brown, 3 to 4 minutes per side. Transfer cooked fish to a plate; keep warm. Add 1 tablespoon oil and half the remaining fish to the pan; cook as directed above, reducing the heat if necessary. Cook the remaining fish with the remaining 1 tablespoon oil. Serve immediately.

NUTRITION INFO

Per serving

Calories: 120

Carbohydrates: 4g

Fat: 6g

Protein: 11g

Dietary Fiber: 0g

Saturated Fat: 0g

Monounsaturated Fat: 3g

Cholesterol: 33mg

Potassium: 180mg

Sodium: 112mg

Exchanges: 2 lean meat
Carbohydrate Servings: 0