Monthly Archives: July 2012

BTFit Recipe: Chicken & Broccoli – Brown Rice Bowl

What we love about this recipe…

It’s quick, easy and balanced…having clean staples such as chicken breast and brown rice cooked ahead of time and a variety of fresh veggies washed and ready to go makes it easy to throw together clean balanced meals.  Be creative…try a variety of fresh veggies in your brown rice bowls.  You can also swap out the chicken breast for lean ground turkey meat or shrimp.  Enjoy this meal for lunch or dinner.  And be sure to make extra for the next day or two.  Just measure out the serving sizes and keep refrigerated until ready to use.

Give it a try and let us know what you think of one of our clean creations from the Better Together Fitness Kitchen. Enjoy!

 

Servings: 1 Rice Bowl

Ingredients:

  • 3 ounces cooked Chicken Breast
  • ½ cup cooked Brown Rice
  • ½ cup Broccoli, chopped
  • ¼ cup Cherry Tomatoes, halved
  • ¼ Avocado, cubed
  • 1 tablespoon Balsamic Vinaigrette

Preparation:

Combine all ingredients and enjoy…it’s that easy!

Nutrition (1 Rice Bowl):

  • 344 Calories
  • 13g Fat
  • 237mg Sodium
  • 30g Carbohydrates
  • 5g Sugar
  • 7g Fiber
  • 31g Protein
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Achieving Live Fit Tip #1: Ideas for Drinking More Water

Here are some tips for helping you get more water in throughout the day, so that you can reach your recommended water intake level based on your individual needs. If you are unsure of how much you actually need, refer back to our previous blog post (Live Fit Tip #1-Hydration) for some helpful guidelines.

  • Splurge on the perfect reusable water bottle
    • One with a unique design, favorite color, or inspirational message on it
    • Spending a little extra on the bottle will encourage you to carry it with you at all times.
    • Refill it as soon as it’s empty
    • Try to always refill with filtered water from a pitcher (i.e. Brita or Pur) or a  water cooler
  • Tag Your Water Bottle
    • Each time you finish a bottle, mark it to track your progress toward your goal
  • Make it a Ritual
    • Have a big glass (8-10 oz) of water at every transitional point of the day:
      • when you first get up…drink at least 8 ounces as soon as you get out of bed; place it on your nightstand and drink it down after turning of the alarm clock
      • just before leaving the house
      • when you sit down to work
      • when you get home from work
  • Make it Part of Every Meal
    • Every time you eat a meal or snack have at least 8-10 ounces of water with it
  • Drink When You Have a Munchie Attack
    • Are you REALLY hungry?? Hunger can be mistaken for thirst.  If it has only been an hour or so since your last meal and you are feeling hunger pains try drinking a glass of water…chances are you are just a little behind on your water J
    • When you have a junk-food craving, down a glass of water immediately. You feel full quickly and avoid the calories, and it lets time pass till the craving fades
  • It’s FREE
    • When dining out skip the calorie, sugar laden expensive beverages and instead opt for WATER…keeping hydrated, not taking in unnecessary extra calories and saving money sounds pretty sweet to us!
  • Buddy System
    • Challenge a family member, co-worker or friend to a fun competition
      • see who can drink more water in the course of a day
      • who can hit their goal amount of water more days over a week
  • Freshen it up with Some Fruit
    • Try adding fresh lemon, lime, oranges or even cucumber to flavor your water
    • Freeze little bits of peeled lemons, limes, and oranges and use them in place of ice cubes – it’s refreshing and if you eat the fruit you’ll get in a serving or two of your fruits for the day!
  • Create a System…AND make it FUN!
    • Have one glass (8-10 oz) every hour on the hour while at work.
  • Make a Rule
    • Find something you have a habit of doing regularly, and make a rule to drink one full glass (8-10 oz) of water every time you do it.
  • Take Baby Steps
    • If you are currently no where near reaching your goal amount of water each day, take it slow…add an additional glass each day until you reach the goal amount specific to you.
    • Your trips to the bathroom may increase at first, but once your body adapts to the steady supply of fluid…you will go less frequently.

These are just a few helpful tips. You don’t need to implement all of them to reach your goal. Pick what works for you. Try one or two. Keep the ones that work for you in your regimen…get rid of the ones that don’t. Stay focused on reaching the end goal.

We are sure there are hundreds of other great tips out there too. If you have a good one, please share it with us…we love learning too! We can all get better together!

Live Fit Tip #1 – Hydration

Over the course of the next few weeks we will be introducing a series of basic nutrition and fitness tips that will put you on the path for optimal health.  It takes about 21 days to introduce your brain and body to a new habit, which is why we would encourage you to incorporate each tip gradually.  Our goal is to help you create lasting healthy habits.

As a reminder the nutrition tips provided in this blog are science based tips that have been utilized successfully by ourselves and our clients, but may not be the best fit for everyone.  If you have a metabolic or medical condition you should seek nutrition guidance from your physician.

Tip #1: Drink Water

Yes, that’s right; we are recommending water as our first nutrition tip.  This was probably not what you were expecting, but it’s a fact that water comprises more than half of our bodies making it one of the most important nutrients.  In fact, water has been ranked by experts as second only to oxygen as essential for life.

Recommendation:   

Clearly water is important, but how much do you need?

As it turns out “8 x 8” is out.  Drinking at least eight 8 ounce glasses of water has been a common recommendation given by health and fitness professionals over the years, BUT there is no scientific evidence to support this claim.

Some experts suggest that you can take your weight in pounds and divide that in half to get a good estimate of how much water you need each day.  This is a good baseline estimate method and one that we use at Better Together Fitness.  It’s easy to figure out and easy to remember.  However this is truly a baseline and you will need to adjust this based on physical activity levels, diet factors, and general climate factors.

To get a little more specific with the numbers, the Dietary Reference Intake as published by the Institute of Medicine is 13 cups of fluid (101.4 ounces) for sedentary men and 9 cups of fluid (74.4 ounces) for sedentary women each day.  This amount is for actual fluid intake and does not include water provided in foods.

Which ever method you are using, remember that this is a baseline amount and more water is recommended for individuals who are physically active or exposed to a hot environment.  It is also recommended to include an additional 8 ounces of water for every caffeinated/alcoholic beverage consumed.  Both caffeine and alcohol are diuretics, which cause you to lose water faster.

You’ll know you are at a good hydration level based on the color of your urine. Think of the color of lemonade (pale yellow) as a goal indicator.

Benefits:

There are numerous benefits to staying properly hydrated, some may be obvious and some not so obvious. While this list is not all inclusive, one thing is certain; the benefits of staying properly hydrated outweigh the harmful effects of dehydration by far.

  • The human body is composed of over 60-70% of water…even the slightest drop in this level can have an impact on every bodily function!
  • Helps reduce the risks of heart disease.
  • Helps to maintain healthy body weight by increasing metabolism and regulating appetite.
  • Improves workout performance and recovery.
  • Decreases the risk of certain types of cancers, including colon, bladder, and breast cancer.
  • Helps flush out toxins and waste from your body.
  • Help you feel energized throughout the day, including improved mental clarity, memory and attention.
  • Helps deliver nutrients, vitamins, and minerals throughout your body, helping your body function healthily and properly.
  • Helps relieve joint pain; if you are properly hydrated; your joints will thank you!
  • Naturally moisturizes the skin, giving it a healthy glow.

Water’s Functions in the Body

As you can see, water is essential for many vital functions in the body and a very important element to consider in leading a healthy life. So how do you make sure you get enough in?  Great question…stay tuned for our next post where we will share multiple tips for incorporating more water into your day. You’ll be hydrating like a champion in no time!

Move It or Lose It

The first “It” refers to moving your butt out of your seat. The second “It” refers to losing your life. Scary thought, the more you sit on a daily basis the more likely you are to meet an early death. That’s right recent research in multiple studies has actually proven this. A recent study, published in the Archives of Internal Medicine, which followed over 220,000 individuals aged 45 and older, found a very convincing correlation between daily amounts of time spent sitting and premature death.

It seems that individuals spending a majority of their days sitting experience an increased risk of early death. This finding was determined to be consistent across all populations and demographics (age groups, gender, BMI classifications, activity levels, healthy individuals, and those with pre-existing conditions). The sitting time trumped all other factors and was found to be on par with obesity and smoking as premature death risk factors!

How long are you spending sitting each day? Add it up…don’t forget the time you spend driving to work or running errands, at your desk at work, eating meals, watching TV, etc. It adds up pretty quickly!

Don’t let that seat take your life from you prematurely! Knowing is half the battle…if you are pushing that 9+ hour mark on a daily basis, it is time to do something about it before you are another statistic!

Some Tips to Fight Back Against the Sitting Disease Threat:

  • Get up from your desk at work…take calls standing up, take a walk on your break, hold walking meetings
  • Park farther away when you are running errands
  • Cut back on the television time or if you can’t miss your favorite shows, try walking in place during the show…or if you have the room and money, get a treadmill set up in front of the TV
  • Kids play sports? Instead of sitting on the sideline cheering, stand and pace along the sideline and follow the action

Even if you can break up that sitting time…it will go a long way to fighting back. If you’ve been sitting for an hour or more at any one time…it is time to get up and get the blood flowing!

Move it or lose it people. We choose move it every time!

QOD: How late is too late to eat?

When you think about eating, you should think of it as fueling up for what’s ahead. We always recommend eating smaller meals more frequently. More frequently meaning around every 3 hours. If you are just fueling for the next 3 hours you can work just fine with a smaller balanced meal.

To address the question of the day (QOD) more specifically…how late is too late to eat? You should think along the same lines. Meaning only give yourself enough fuel to get you up to bedtime, which would mean you want to have your last meal 2-3 hours before bed. This will allow your body to finish the digestion process before heading to bed, so your body can focus on all the other recovery work it needs to do while you sleep.

One other thing to consider, if you are doing a lot of physical activities during the day…including working out…some of the recovery your body will be doing while you sleep will be to repair your muscles. The main component your body utilizes for muscle repair is protein, so make sure your last meal has a good amount of protein.

We hope this helped. Please keep the questions coming. Every question helps us all get better together.

Please Note: the nutrition tips and recommendations in this blog are based on practices that have been utilized by ourselves and clients of ours with much success. However if you have any current metabolic condition or other medical condition that requires doctor guidance you should seek their direction and approval before making any changes to your exercise or diet regimen.