Sweet potatoes are packed with massive amounts of Vitamin A - a fat- soluble vitamin that the body can store for later use. Sweet potatoes are a great source of lots of essential vitamins and minerals like calcium, iron, potassium and Vitamin E. Sweet potatoes are fat-free, cholesterol-free, low in sodium and high in dietary fiber. Choose sweet potatoes as your carbohydrate for your meal because they have a low glycemic index - which is also beneficial to diabetics. Try sweet potatoes these easy ways: -Roasted Sweet Potatoes: Bake at 375° for one hour. Wash and wrap each individually in tin foil or place in a roasting pan to catch drippings. - Baked Sweet Potato Fries: Peel and slice sweet potatoes into 1/2" slices and then again into 1/2" strips. Toss with just enough oil to coat, salt and pepper. Spread in a single layer on a baking sheet - be careful not to overcrowd - and bake at 450° for 30 minutes. - Mashed Goodness - Bake, then scoop out the insides and mix with cinnamon, nutmeg, salt, pepper and orange juice. Bake again for 20 minutes for even more flavor! Nutritional Information for |
 Zoarel's Favorite: Burpee Adding burpees to your workout will get your heart rate up and help build muscle endurance. The Basic Burpee Pic 1: Starting Position - Squat Make it harder - Hold a medicine ball or dumbbells while doing burpee - eliminate the jump. |
 "Eat Everything in Moderation " A big misconception about weight loss is that the less we eat, the faster we will lose weight. Not true! In order to survive on a daily basis, our body burns up an average of 1400-1600 calories, depending on age, weight and sex. This is your "basal metabolic rate" and this is without counting any additional calories burned while doing your daily activities and exercise. When we do not eat, our bodies go into survival mode and our metabolic rate decreases in order for the body to preserve as much of its stored energy as possible. The lower the metabolic rate, the more difficult it is to lose weight. With this said, eat! - Set a Goal - Have a target daily calorie intake and keep a nutritional log of all your meals. - Take One Bite - If you want to occasionally eat something "bad", take one bite. One bite is better than the whole piece! - "Cheat Nite" - Cravings are difficult to control at times, so if you give yourself an occasional chance to cheat, it will not set you back completely. Her are some more tips for moderation: - Use smaller portions, its easier if you use smaller plates. - If you're full, stop. - Pace yourself, chew and enjoy your food. - If eating out, share your food with company. |
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 "Set Goals" Set goals for yourself! You can set both short-term and long-term goals in all areas of your life - especially with regards to your own fitness and your own health. Zoarel advises her clients, "Now that the New Year has begun, reflect back on the goals you set for yourself in 2009. Maybe it was 'working out three times a week' or 'eating better'. How did you do? Adjust your goals accordingly for this new year, or set new ones for yourself." - Effective goals are realistic and achievable. You should be able to actually visualize your goal. Write down your goals and set realistic time frames. - Be Specific. Goals are better the more specific they are. For example, if "eating better" didn't work, try "cooking my own dinner four nights each week". -Set both short-term goals and long-term goals. What would you like to achieve in the next month, next 3 months, by this time next year? 10 years? Zoarel says, "Be as specific as you can be. Write them down and also write down possible steps to reaching these goals." |
 How can I make my workout routing more interesting? - Get a workout buddy or buddies: Find someone who will push you and help you get the best workout. Group training has proven to be a big motivator for people who want to achieve similar goals. - Go outdoors at least once a week: Find a trail to hike or a beach to jog on. Try an outdoor bike ride for your cardio. - Try something new: There are so many different activities to take advantage of here in San Diego - we are very lucky! - Learn a new skill or sport: Maybe Muay Thai or boxing! Regardless of your age, it is never too late to learn a new motor skill. - Take a class: UrbanBody has so many great classes - even if you're not a "class person", you can pick up a whole bunch a new fitness moves to add to your workout. If you are just beginning, classes are a great way to learn and to get moving!
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 Turkey Tacos Ingredients: Directions: - Add ground turkey to pan. Use a spatula or fork to break apart the turkey into small pieces as it cooks. Ground turkey likes to be cooked "low and slow" so keeping the flame down will keep the turkey moist. -When the turkey is fully cooked, add two tablespoons of your favorite salsa to the pan and cook for a few more minutes. At this point, you can step it up by adding one can of black beans, drained and rinsed. -Assemble tacos and heat in 350° oven for 10 minutes. Using ground turkey gives you all of the great flavor of mexican food with half the fat! |
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