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Coppell Boot Camp and Personal Trainer Tip of the week – Portion Control: Watching Your Portions Can Be a Simple Way to Lose Weight

getyouinshapecom — Mon, 12 Oct 2009 15:08:19 +0000

Coppell Boot Camp and Personal Trainer Tip of the week – Portion Control: Watching Your Portions Can Be a Simple Way to Lose Weight

Video with Get You In Shape Fitness Boot Camp Personal Trainer Julie McCan. Julie teaches at the Coppell Boot Camp in Coppell, TX. Julie teaches about portion control.

There is significant research that points to how the increasing size of portions served in America is an underlying cause of serious weight issues and even obesity. Maintaining an unheathly weight can lead to many other health risks such as heart disease, diabetes and various cancers. Published in the Journal of the American Medical Association in January 2003, a study conducted at the University of North Carolina at Chapel Hill, confirmed that portion size has grown significantly over the past two decades and that this growth trend goes beyond fast-food restaurants to affect meals in homes and other conventional restaurants. Portion control is greatly needed as “portion distortion” is sweeping the nation.”

Other studies show that given the increase in portions, most people will still eat what is given to them! This may seem a bit frightening, but maybe many Americans grew up in a household like I did, where the “clean plate club” was a big deal. To further ensure we ate every morsel on our plates, we were often reminded of the starving children in Africa pointing out how lucky we were to have the food. To this day, it is difficult for me to leave anything on my plate. Even though this may be a reason people are programed to eat unreasonable portion sizes, it is equally reasonable to see how important the role “right sizing” your portions can have in losing and maintaining a healthy weight.

The good news is that there are several simple methods to help reteach people on how to easily recogonize the right portion size AND you can start using them immediately – no preparation required! All of these methods are great tools to help with wieght loss and even better, no calorie counting, wieghing, or food restrictions are involved. The most available method is your hand. As you can see from the guide below found on the Fat Fighter website and published by the USDA, using your hand will help you easily visualize portion sizes anytime you need!

A fist or cupped hand = 1 cup

For example:
1 serving = 1/2 cup cereal, cooked pasta, or rice
OR 1 cup of raw, leafy green vegetables
OR 1/2 cup of chopped fruits or vegetables

A thumb = 1 ounce of cheese

Handful = 1-2 ounces of snack food
Remember, 1 handful = 1 ounce of nuts and small candies. For chips and pretzels, 2 handfuls = 1 ounce

Palm = 3 ounces of meat

Thumb Tip = 1 teaspoon
Keep high fat foods like mayonnaise to a minimum by measuring the serving with your thumb. One teaspoon is equal to the end of your thumb, from the knuckle up. Three teaspoons equals one tablespoon.

1 tennis ball = 1 serving of fruit
Healthy diets should include 2-4 servings of fruit each day.

***Important Note: Because hand sizes vary, compare your fist size to an actual measuring cup.

If you don’t like the hand guide, be sure to check out these other websites to find a different guide that will work for you. For example, WebMD publishes one that refers to various every day objects as their visual cues and they have published it in an easy to print and put in your wallet form. If you need more than just visual cues, there are sites that offer an actual plate for purchase that is designed to physically and visually help you manage portions.

Find one that works for you and start taking control of your portions today.

Webmdwalletcardforportions.com
theportioncontrolplate.com
Reader’s Digest Change One Portion Guide
http://www.ezweightplate.com/
Prevention’s portion control guide
Beachbody’s portion guide

Written by: Julie McCan, CPT Julie is on the www.GetYouInShape.com team of personal trainers. Get You In Shape has is a Fitness Company in the Dallas, TX area. Coppell boot camps, Dallas boot camps, private training, 40 Day Challenge, weight loss, sports performance and nutrition are the main services of Get You In Shape
For more tips, articles, and information, visit www.getyouinshape.com

Coppell Boot Camp and Personal Trainer Healthy Recipe of the Week

getyouinshapecom — Mon, 14 Sep 2009 16:54:08 +0000

Coppell, TX – Boot Camp and Personal Trainer healthy recipe of the week
This healthy recipe was sent in by Marcie Henry of the 5:30am Coppell Camp. She has recieved great results with our program over the last 5 months. Send us your healthy recipes so we all can benefit.

Orange Glazed Chicken
4 boneless, skinless chicken breasts
2 Tbsp Sesame seeds
¼ Cup Orange Juice
3 Tbsp Honey
¼ Cup Lite Soy Sauce
1Tbsp Dark Sesame Oil
1Tbsp Red Pepper Flakes
1 Tbsp Ground Ginger
Julienned Orange Peel (optional)
Chopped Green Onion (optional)

In a large zip lock bag place chicken, soy sauce sesame oil, red pepper flakes and half the sesame seeds. Marinate for 1 hour.

Make glaze in a small sauce pan by combining orange juice, honey, the remainder of the sesame seeds and ginger. Bring to a boil stirring constantly. Add orange peel and reduce heat to low and simmer until it is reduced by half.

Discard marinade and grill chicken until done. Let chicken rest for 5 minutes and slice. Top with glaze and green onion.

Get You In Shape.com Top personal trainer Brad Linder is the owner of Get You In Shape, in the Dallas and Coppell, TX area. Get You In Shape has Fitness Boot Camps, Private Personal Training, Testimonials, Fitness Tips, Nutrition Programs, Online Training, Fitness Products, Weight Loss Plans, a Blog, and more. If you are in Dallas, Coppell, Lewisville, Irving, Carrollton, Valley Ranch, Las Colinas, Flower Mound, Plano and surrounding Dallas, TX cities, Get You In Shape is near you. Get You In Shape has helped many people get their lives back on track and change their lifestyle into a healthy lifestyle. Personal training programs include sports specific training, weight loss programs, boot camps, wellness plan, nutritional plans, core fitness training, strength training, toning and more. Clients include athletes (basketball, golf, football, tennis, baseball, volleyball, softball, and track) corporate executives, professionals, weekend warriors, cheerleaders, dancers, models, stay at home moms, and anyone looking to get fitness results. For more information, visit www.GetYouInShape.com

Dallas, TX Personal Trainer and Boot Camp – Healthy Recipe of the Week – Buffalo Chicken Wrap

getyouinshapecom — Mon, 14 Sep 2009 16:15:13 +0000

Dallas, TX Personal Trainer and Boot Camp – Healthy Recipe of the Week – Buffalo Chicken Wrap

This healthy recipe is both healthy and spicy.

Ingredients
2 tablespoon hot pepper sauce
3 tablespoon white vinegar, divided
1/4 teaspoon cayenne pepper
2 teaspoons extra-virgin olive oil
1 pound chicken tenders
2 tablespoon reduced-fat mayonnaise
2 tablespoon nonfat plain yogurt
Freshly ground pepper, to taste
1/4 cup crumbled blue cheese
4 8-inch whole-wheat tortillas
1 cup shredded romaine lettuce
1 cup sliced celery
1 large tomato, diced

Cooking Direction
Step 1
Whisk hot pepper sauce, 2 tablespoons vinegar and cayenne pepper in a medium bowl.

Step 2
Heat oil in a large nonstick skillet over medium-high heat. Add chicken tenders; cook until cooked through and no longer pink in the middle, 3 to 4 minutes per side. Add to the bowl with the hot sauce; toss to coat well.

Step 3
Whisk mayonnaise, yogurt, pepper and the remaining 1 tablespoon vinegar in a small bowl. Stir in blue cheese.

Step 4
To assemble wraps: Lay a tortilla on a work surface or plate. Spread with 1 tablespoon blue cheese sauce and top with one-fourth of the chicken, lettuce, celery and tomato. Drizzle with some of the hot sauce remaining in the bowl and roll into a wrap sandwich. Repeat with the remaining tortillas.

Nutrition Information
Per Serving
Calories : 275
Carbohydrates: 29g
Fat: 8g
Protein: 24g
Dietary Fiber: 3g
Saturated Fat: 2g
Monounsaturated Fat: 2g
Cholesterol: 55mg
Potassium: 266mg
Sodium: 756mg
Exchanges: 1 1/2 starch, 1 vegetable, 3 very lean meat, 1/2 fat
Carbohydrate Servings: 2

Dallas, TX Boot Camp – Recipe of the week

getyouinshapecom — Sat, 25 Jul 2009 16:14:52 +0000

Melanie’s High Protein Oatmeal (Serves 1)

½ cup old fashioned oats
½ scoop whey or soy powder
1 ¼ to 1 ½ cups water (depending on how thick you like your oatmeal)
¼-1/2 tsp cinnamon
1 packet Splenda or favorites sugar substitute
2 Tbsp Flax Meal

Blend water and protein powder together. Stir all ingredients together in saucepan or microwave safe dish. Oatmeal can be made on the stove top or microwave by following directions on the box. Since the addition of protein powder can make the oatmeal more “gluey,” stovetop method is preferred. If using the microwave, make sure you stir halfway through cooking. Top with Melanie’s Fruit Topping.
Calories: 275
Protein: 17 gm
Fat: 5 dm
Sat Fat: 0 gm
Total Carb: 32 gm
Fiber: 8 gm

Coppell, TX – Boot Camp Healthy Recipe Apple-Walnut Chicken Salad

getyouinshapecom — Wed, 15 Jul 2009 16:38:56 +0000

Coppell, TX Healthy Recipe of the Week

Apple-Walnut Chicken Salad (Serves 2)
5 ounces cooked chicken breast, cut into ½”-3/4” chunks
½ cup chopped celery
¾ cup chopped apple
2 ounces chopped walnuts
1 tablespoon raisins
1/3 cup prepared low-sugar Italian dressing
Bibb lettuce (optional)

In a medium bowl, gently stir together the chicken, celery, apple, walnuts, and raisins. Pour the dressing over the mixture and toss gently to coat. Serve on a bed of Bibb lettuce if desired.

Calories: 444
Protein: 27 gm
Total Carb: 33 gm
Fiber: 8 gm
Total Fat: 35 gm
Saturated Fat: 3 gm

Complete it: Serve with whole grain crackers such as Triscuit or Ak-mak crackers.

Help share a healthy recipe you use that tastes great and is healthy.

Get You In Shape has helped many people get their lives back on track and change their lifestyle into a healthy lifestyle. Programs include fitness boot camp, sports specific training, weight loss programs, wellness plan, nutritional plans, core fitness training, strength training, toning and more. Clients include athletes (basketball, golf, football, tennis, baseball, volleyball, softball, and track) corporate executives, professionals, weekend warriors, cheerleaders, dancers, models, stay at home moms, and anyone looking to get fitness results. For more information about our programs in Coppell, Valley Ranch, Las Colinas, Lewisville, Carrollton, Grapevine, Irving, and other Dallas cities, visit http://www.GetYouInShape.com
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Advocare Recipe – Healthy Shakes that tastes GREAT – Pina Colada

getyouinshapecom — Mon, 22 Jun 2009 19:31:09 +0000

Advocare Meal Replacement Shakes are a great way to get a quick well-balance meal that is healthy and filling. This healthy recipe will make you want to come back for more.

Advocare Meal Replacement Shakes

Pina Colada
1 AdvoCare Meal Replacement Shake (Vanilla)
9-10 ounces water
1/2 cup fresh pineapple chunks
splash of fresh orange juice
shredded coconut
½ cup ice
Blend in strong blender for 1 min.
Calories: 280
Protein: 25 gm
Total Carb: 37 gm
Fiber: 7.2 gm
Fat: 3.2 gm
Sat Fat: 1 gm

http://www.GetYouInShape.com healthy recipe from Get You In Shape and the Coppell Boot Camp.
Fitness and weight loss Shape Fitness Boot Camp. http://www.GetYouInShape.com has Fitness Testimonials, Fitness Tips, Nutrition Programs, Fitness Boot Camps, Private Personal Training, Online Training, Fitness Products, Weight Loss Plans, a Blog, and more. If you are Dallas, Coppell, Lewisville, Irving, Carrollton, Valley Ranch, Las Colinas and surrounding Dalals, TX cities, Get You In Shape is near you. Get You In Shape has helped many people get their lives back on track and change their lifestyle into a healthy lifestyle. Programs include sports specific training, weight loss programs, boot camps, wellness plan, nutritional plans, core fitness training, strength training, toning and more. Clients include athletes (basketball, golf, football, tennis, baseball, volleyball, softball, and track) corporate executives, professionals, weekend warriors, cheerleaders, dancers, models, stay at home moms, and anyone looking to get fitness results. For more information, visit http://www.GetYouInShape.com

Switching ingredients can help with your New Years Weight Loss Goals!!

getyouinshapecom — Mon, 24 Dec 2007 00:12:30 +0000

Ingredient substitutions: Make the switch for healthier recipes

Cook up healthier recipes by swapping one ingredient for another. These substitution tips can help.

You stock healthy foods in your pantry, but what do you do with them? And how do you modify favorite family recipes so that they’re more in line with your healthy-eating plan? It’s not as hard as you may think. The key is to incorporate healthier alternatives into your daily eating routine.

Fat and cholesterol

To reduce the amount of fat and cholesterol
Bacon	Canadian bacon, turkey bacon, smoked turkey or lean prosciutto (Italian ham)
Butter, margarine, shortening or oil in baked goods	Applesauce or prune puree for half of the called-for butter, shortening or oil Note: To avoid dense, soggy or flat baked goods, don’t substitute oil for butter or shortening, and don’t substitute diet, whipped or tub-style margarine for regular margarine.
Butter, margarine, shortening or oil to prevent sticking	Cooking spray or nonstick pans
Creamed soups	Fat-free milk-based soups, mashed potato flakes, or pureed carrots, potatoes or tofu for thickening agents
Eggs	Two egg whites or 1/4 cup egg substitute for each whole egg
Evaporated milk	Evaporated skim milk
Full-fat cream cheese	Fat-free or low-fat cream cheese, Neufchatel or low-fat cottage cheese pureed until smooth
Full-fat sour cream	Fat-free plain yogurt, or fat-free or low-fat sour cream
Ground beef	Extra-lean or lean ground beef, chicken or turkey
Mayonnaise	Reduced-calorie mayonnaise-type salad dressing or reduced-calorie, reduced-fat mayonnaise
Oil-based marinades	Wine, balsamic vinegar, fruit juice or fat-free broth
Salad dressing	Fat-free or reduced-calorie dressing or flavored vinegars
Whole milk	Reduced-fat or fat-free milk

Sodium

To reduce the amount of sodium
Seasoning salt, such as garlic salt, celery salt or onion salt	Herb-only seasonings, such as garlic powder, celery seed or onion flakes, or use finely chopped garlic, celery or onions
Soups, sauces, dressings, crackers, or canned meat, fish or vegetables	Low-sodium or reduced-sodium versions
Soy sauce	Sweet-and-sour sauce, hot mustard sauce or low-sodium soy sauce
Table salt	Herbs, spices, fruit juices or salt-free seasoning mixes or herb blends

Sugar

To reduce the amount of sugar
Fruit canned in heavy syrup	Fruit canned in its own juices or in water, or fresh fruit
Fruit-flavored yogurt	Plain yogurt with fresh fruit slices
Syrup	Pureed fruit, such as applesauce, or low-calorie, sugar-free syrup

Other nutrients

To increase the amount of nutrients, including vitamins, minerals and fiber
All-purpose (plain) flour	Whole-wheat flour for half of the called-for all-purpose flour
Dry bread crumbs	Rolled oats or crushed bran cereal
Enriched pasta	Whole-wheat pasta
Iceberg lettuce	Arugula, chicory, collard greens, dandelion greens, kale, mustard greens, spinach or watercress
Meat as the main ingredient	Three times as many vegetables as the meat on pizzas or in casseroles, soups and stews
White bread	Whole-wheat bread
White rice	Brown rice, wild rice, bulgur or pearl barley

Stay skinny over thanksgiving! Tips to not gaining weight this week.

getyouinshapecom — Sun, 18 Nov 2007 00:42:43 +0000

Do you know that the average Thanksgiving meal is an average of 2000 calories? This is more than most of us need in a day just to maintain our weight. Not to mention all the pies that we end up eating after the main meal. This can be a very tough time of year for those watching their waist line. Most people tend to get carried away and make Thanksgiving an opportunity to overeat for 3-4 days. Make is a point not to be one of those people this year!Here are a few eating tips that you will help you still look good and be healthy after the the Thanksgiving dinner.
If you are a guest or not cooking:

Drink Plenty of WATER or H20: This may be at the top. Many drinks we choose dehydrate our bodies. Water is what ever single system of our body uses to function. Drinking more water can help with digestion, hydration, cravings, and has many more health benefits. Drink water 10 minutes before the big dinner and 10 minutes after the big dinner.
Don’t go there hungry: If you are driving to the dinner, make sure to eat a small, healthy meal before leaving. This will help you not eat all the mostly fatty appetizers that may be sitting on the counter. We also eat much faster and much more when we are hungry. Make sure you eat a healthy breakfast and healthy lunch before the Thanksgiving dinner. Again, by not eating before you are setting yourself to eat way to much than your body can handle.
Go Skinless: Taking the skin off the Turkey will help cut down the calories and bad fat.
Watch your portion size: There are so many side dishes that everyone wants to try. The key is to watch your portion size and get a little of everything instead of a lot of everything. This will allow you to try all of them but not at a huge price.
Make an effort to limit your fat intake: high fat food items can be found in fried and creamy dishes as well as cheese-filled casseroles in a traditional Thanksgiving meal . For instance, mashed potatoes are usually made with butter and milk; green bean casseroles are often prepared with cream of mushroom soup, cheese and milk and topped with fried onions; candied yams are loaded with cream, sugar and marshmallows. If you cannot control the ingredients that go in to a dish, simply limit yourself to a smaller helping size. Again, moderation is the key.
If you are the host of chef of the Thanksgiving feast:
Substitute high fat ingredients with lower-fat or fat-free ingredients. See Table below
Leftover Turkey? Instead of Turkey sandwiches, use the leftover turkey to make a pot of soup with fresh chunky vegetables.
Experiment with new recipes: There are so many dishes that are healthy, yet still taste great. Use Google to get a few healthy recipes.
Drink Plenty of WATER or H20: This may be at the top. Many drinks we choose dehydrate our bodies. Water is what ever single system of our body uses to function. Drinking more water can help with digestion, hydration, cravings, and has many more health benefits. Drink water 10 minutes before the big dinner and 10 minutes after the big dinner.

Great Recipe for a healthy pancake

getyouinshapecom — Wed, 05 Sep 2007 15:57:32 +0000

Bevy o’ Berry Goodies

Today we would like to bring you another tasty batch of healthier recipes for goodies fortified with AdvoCare Meal Replacement Shakes (in this case Berry). With the addition of the shake, you’re adding a powerful combination of vitamins and minerals (including 50 percent of your daily value of calcium), 5 to 6 grams of fiber, plus 24 additional grams of protein.

BERRY PANCAKES - (High-Protein Breakfast Treat)
1 (7 oz.) container Shake’n Pour pancake mix
1 (2.08 oz.) package AdvoCare Berry Meal Replacement Shake powder
1 1/4 cup water

Add shake powder and water to pancake mix. Shake container as directed on pancake package.
Prepare according to instructions.
Makes 10 to 12 pancakes.

Nutrition Information per Three Pancakes

Calories                        283
Protein                         13 g
Carbohydrates             47 g
Dietary Fiber                2 g
Sugar                            13 g
Fat                                 5 g
Sodium                         737 mg

BERRY POUND CAKE
1 (1 pound) package pound cake mix
2 (2.08 oz. ) packages AdvoCare Berry Meal Replacement Shake powder
3/4 cup milk or water
2 eggs

Combine cake mix and shake powder in bowl. Add rest of the ingredients. Prepare according to cake package directions. Makes 12 servings.

Nutrition Information per Serving

Calories                         217
Protein                           5 g
Carbohydrates              40 g
Dietary Fiber                 1 g
Sugar                              22 g
Fat                                   1 g
Sodium                         117 mg

BERRY SUGAR COOKIES + M&Ms
1 (1 lb. 1.5 oz. ) package sugar cookie mix
2 (2.08 oz.) packages AdvoCare Berry Meal Replacement Shake powder
1/2 cup butter or margarine, melted
1 egg
2 tablespoons water
1/4 cup mini M&Ms

Combine cookie mix and shake powder in bowl. Stir to blend. Add butter, eggs and water. Mix well.

Drop by rounded spoonfuls onto ungreased cookie sheet. Top each cookie with several M&Ms.
Bake as directed on cookie mix package.
Makes 36 cookies.

Nutrition Information per Two Cookies

Calories                        172
Protein                          3 g
Carbohydrates             24 g
Dietary Fiber                0 g
Sugar                            14 g
Fat                                3 g
Sodium                         69 mg

Now make up a tasty batch of goodies today! Just don’t over indulge in your own handiwork!

AdvoCare Meal Replacement Shake - Berry

source: Supplmentalscience.com