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To assist you
with your personal fitness exercise training program TOTALLY SOUND FITNESS uses custom, computerized nutritional database software to evaluate your current diet and design a
diet nutrition program just for you! This service can be performed via email. Ask us for details.
Nutrition Tips
 Nutrition Tricks: As you start a strength regimen this new year, don't get caught in the thinking that now you deserve a substantial snack after your workout. It takes about eight weeks of progressive heavy lifting three times a week to see a gain in muscle weight and then it would only be a couple of pounds.
Nutrition Treats: You may have heard about the friendly guys called probiotics. Cultured bacteria that can potentially promote health are called probiotics. The beneficial bacteria that line the intestinal tract may help prevent the body's immune system from causing inflammation in the gut. This is great health news for everyone especially if you suffer from irritable bowel syndrome (IBS). Flora Source is a reliable brand of probiotic.
Eating Out Tips by Phil Lempert
www.SupermarketGuru.com
Ask about oil. Chinese restaurants may use cooking oil plus sesame oil for flavor-and just one extra teaspoon will add 40 calories and 4.5 grams of fat. Ask the server to tell the chef to ditch the extra oil and substitute an extra sprinkle of herbs.
 Go naked. If you order grilled fish, ask for it to be prepared without butter. Be just as specific with steamed veggies and other healthy picks.
Bring the dressing. Love salads? Bring your favorite low-cal dressing from home. Restaurant dressings on the side are OK, but use them sparingly unless you're sure of their fat content.
Eat mindfully. Pay attention to what you eat and savor each bite. Chew
your food more thoroughly and avoid eating on the run. Being mindful also means
stopping before you are full. It takes time for our bodies to register that we
have eaten. Mindful eating relaxes you, so you digest better, and makes you feel
more satisfied.
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TOTALLY SOUND ADVICE
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TOTALLY SOUND FITNESS
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Health
Tips:
Perfect Health Diet
Dr. Jaminet’s chart in my newsletter shows a very different eating plan than
the traditional food groups chart put out by the government. His plan makes
more sense to me as a healthy way to plan your diet. His plan includes the
controversial hypothesis that zero or extremely low-carb diets can lead to
health challenges due to insufficient glucose consumption.
Naturally occurring toxins in food can have a significant health impact by
disrupting bodily functions such as digestion. For example, a recent
Japanese study showed that children who eat wheat every day score almost
four points lower on IQ tests than those who eat rice. Cooked white rice is
very low in toxins, while wheat contains a number of problematic compounds
known to cause health issues.
According to Dr. Jaminet, it is not common, but possible, to have a
deficiency if dietary glucose that could have a detrimental effect on your
immune system. About half of your proteins use glucose to work, and they
require glucose as a functional element. Extremely low-carb diets can
increase LDL and triglyceride levels.
Dr. Jaminet’s “Perfect Health Diet” recommends 20-30 percent of daily
calories to be in the form of rice or potatoes, aka ‘safe starches,’ 15
percent animal protein, and 55-65 percent healthy fats. If you are not
receiving my monthly newsletter please signup
HERE.
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Healthy Recipes:
Chili ‘n’ Chip Pie
This is a great recipe for Super Bowl Sunday, guaranteed to
be a hit! If you live where there is a Trader Joe’s store, all ingredients can
be found there except pickled jalapenos.
2-1 lb. packages chicken andouille sausages, sliced diagonally into 1-inch
slices
3 tablespoons chili powder
1 medium onion, minced (about 1 cup)
5 medium cloves garlic, minced
5 medium pickled jalapeno peppers, sliced
1 cup water
1-16 ounce can whole tomatoes, broken up
Juice from 1 medium lime (about 2 tablespoons)
1. Heat a large, heavy deep skillet or Dutch oven over medium heat. Add smoked
sausage and heat. I use sausage that is already cooked so this doesn’t need to
be long. If you use uncooked sausage cook until lightly browned.
2. Add onion and cook, stirring constantly, until onion is translucent, about 5
minutes. Add chili powder, garlic and jalapenos, and cook 30 seconds.
3. Add water, crushed tomatoes and lime juice; bring to a simmer. Continue to
cook until flavors meld, about 30 minutes.
4. Transfer chili into a pie dish. Garnish with corn chips, cheese, lettuce,
jalapenos and light sour cream. I like Trader Joe’s organic corn chips best.
Scoop and eat with more corn chips. I also added Trader Joe’s smoke seasoning,
gives it a nice subtle additional zip.
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