Q & A with BroncoFit - Brown Rice

Q:   Is brown rice really better for you? Also, is instant rice or slow-cooked rice more nutritious?

A:  Brown rice is definitely more nutritious than white rice. White rice is processed so that the bran and germ layers are removed — this essentially robs the grain of its nutritional value because those layers are the ones that provide the most nutrients. Brown rice retains its outer bran layer, which provides six times the fiber of white rice. The bran also provides many vitamins and minerals that are lacking in white rice. Brown rice also has a nuttier flavor than white rice.

In terms of cooking, it doesn't make a huge difference which way you choose to make rice. Instant rice is cooked and then dried, which is why it cooks so fast. Although it's easier to use instant rice, the grain does lose some of its nutrition because of the double cooking. However, if you're short on time and need to use the instant, that's okay.

Tips so You Won't Overdo it This Holiday Season

Remember these tips as you fill your holiday plate:

 

Load up on fruits and vegetables. They have more fiber and fewer calories so you can fill your plate, eat healthy, and satisfy your appetite.

 

Move away from the buffet. Fill a small plate with no more than two food items at once and then mingle. Hang out with the talkers, not the eaters. Keep something in your hands, like a low-calorie drink, and avoid the temptation to grab appetizers as they pass by.

 

Don't deprive yourself completely. Allow yourself a few special holiday treats, but choose carefully. Think before you load your plate with holiday food. Bypass most of the buffet and save your calories for the foods you really enjoy.

 

Prolong the moment. The longer you linger before indulging in your holiday food choices, the less likely you’ll eat too much. Don't head straight to the front of the buffet line. If you're the first to eat, then you'll be finished before everyone else and more tempted to go back for seconds.

Here are four steps you can take to put a healthy holiday eating plan in place:

Don't face holiday eating on an empty stomach. Have a little satisfying protein like low-fat Greek yogurt or a handful of almonds before heading to a holiday event. Arriving hungry will quickly dissolve your ability to resist overeating high-calorie holiday food.

 

Bring your host a healthy holiday dish. If you’re asked to prepare a dish for a holiday gathering (or even if you’re not), whip up a health-conscious choice that you can fill up on. Then you can be sure that there’s at least one healthy option on the table.

 

Arrive with the right holiday attitude. Make holiday events more about spending time with family and friends and less about the food.. But for some people, holiday events with family members can stir up lots of emotions. If this happens to you, take time to calm yourself before seeking comfort in holiday foods.

 

Include setting limits on alcohol. Alcohol can increase your appetite and decrease your willpower, and that holiday cocktail is probably loaded with empty calories. Those liquid calories don’t curb your appetite as much as calories from solid food do. Stick to lighter beverages like a glass of wine or a mixed drink with club soda and only one shot of alcohol.

Homemade Soup

This roasted tomato soup is perfect — tomatoes are easy to find, and they're delicious and nutritious. They'll give you a helping of lycopene, a powerful cancer-fighting antioxidant. And just one cup of tomatoes provides almost 40 percent of your daily recommended vitamin C, and 30 percent of your vitamin A. Warm up on a cold day — and boost your health — with this tasty soup!

Roasted Tomato Soup

Ingredients

- 1 1/2 pounds large organic tomatoes, such as beefsteak, cut in half crosswise

- 1 medium sweet onion, such as Vidalia, peeled and cut in half crosswise

- 3 garlic cloves, unpeeled

- 4 teaspoons extra-virgin olive oil, divided into 1 tablespoon plus 1 teaspoon

- 1/4 teaspoon salt

- 1/4 teaspoon freshly ground black pepper

- 2 cups reduced-sodium chicken or vegetable broth, divided (go for broth in cardboard containers instead of cans)

- 1/4 cup organic tomato juice

- 1 teaspoon organic tomato paste

- 1/4 teaspoon Worcestershire sauce

- 1 tablespoon fresh basil, chopped

- 1 dash brown sugar (optional)

- 1/2 cup whole-kernel corn, fresh from 1 ear, or frozen and thawed

Preparation

Preheat oven to 400 degrees F. Coat a baking sheet with cooking spray.

Toss tomatoes, onion, and garlic in a mixing bowl with 1 tablespoon oil. Season with salt and pepper. Spread on the prepared baking sheet and roast until the vegetables are soft and caramelized, about 30 minutes. Let cool.

Peel and seed the tomatoes. Trim off the onion ends. Peel the garlic. Place the vegetables in a food processor or blender with 1 cup broth and the remaining 1 teaspoon oil. Pulse to desired thickness and texture.

Transfer the vegetable puree to a large, heavy pot or Dutch oven. Add the remaining 1 cup broth, tomato juice, tomato paste, Worcestershire sauce, basil, and brown sugar (if using). Bring to a simmer over medium heat, stirring often. Ladle into six soup bowls; garnish with corn and serve.

Makes 6 servings.

Prep Time: 35 mins
Total time: 45 mins

Nutrition Facts
Number of Servings: 6
Amount Per Serving
Calories: 95
Total Fat: 4 g
Saturated Fat: 1 g
Cholesterol: 1 mg
Sodium: 146 mg
Total Carbohydrate: 13 g
Dietary Fiber: 3 g
Protein: 3 g

BootCamp Exercises

Boot Camp is a hard program to perform. Trust me I've done the leg work. And they are still sore!
Try incorporating these exercises in your weekly routine as fun alternative to cardio machines, or if you find that your weight loss has plateaued.


Perform these as a circuit program. Five sets, two repetitions each set. 60 seconds spent on each movement, with a 10 second break in between each repetition. And 120 seconds in between each set.


Set #1
1) Plank
2) Jumping Jacks
3) Squats


Set #2
1A) Bicycle (abs)
2A) Two-Hop Cross (Make a cross shape with your feet. Two hop in, two hop out)
3A) Dumbbell Push up w/ Alternating Row


Set #3
1B) Oblique Twist
2B) Burpee
3B) Static Lunge w/ Tricep Extension


Set #4
1C) Lying Lower Back Extensions
2C) Football Quick Feet Drill
3C) Bicep Curls w/ Leg Raise


Set #5
1D) Crunches
2D) Jump Squats
3D) Shoulder Rotations

You'll need some space to perform this program, and a few pieces of basic equipment.
Equipment you should get:
- Yoga Mat, or regular gym mat
- Set of light, medium, and heavy dumbbells.  (3lbs, 5lbs, 12lbs)
*Use the heavier weights for your squats, and lunges. And save the lighter weights for your upper body moves.

Find a safe open space to get started. Like an empty fitness studio (at any gym, when a class is not in), basement, large living room, or even outdoors! (Weather permitting)
It also really helps to find a buddy to work out with. The extra motivation is always a good thing!

Have any questions? Leave a comment, and I'll get right back to you!

A Healthy, Hearty Bowl of Pasta

The perfect meal to follow a killer work out on a cold winter day? A healthy, warm pasta dish filled with flavor — and a ton of veggies too! This pasta primavera recipe is packed with green beans, zucchini, squash, carrots, and basil to fill your stomach, and re-fuel you. It's an easy recipe that works for lunch or dinner, so start cooking!

Pasta Primavera With Sun-Dried Tomatoes

Ingredients

- 8 ounces rotini twists or spiral pasta, whole-wheat if possible

- 1 tablespoon olive oil

- 2 cloves garlic, minced

- 1/8 teaspoon red pepper flakes

- 1 cup fresh green beans, cut into 1-inch pieces

- 2 small zucchini, sliced

- 2 small squash, sliced

- 1 cup organic carrots, thinly sliced

- 1 medium red onion, cut into eights

- 1/4 cup chicken broth (go for broth in cardboard containers instead of cans)

- 1/4 cup fresh basil, lightly packed, chopped

- 1/2 cup oil-packed sun-dried tomatoes, chopped

- 1/4 cup Parmesan cheese, grated

- 1/4 cup fresh parsley, chopped

Preparation

Prepare pasta according to package directions; drain.

In medium skillet, heat oil and garlic. Stir in red pepper flakes. Add green beans, zucchini, squash, carrots, and onion and stir-fry until tender-crisp, about 5 minutes. Add chicken broth and simmer 1 minute. In a large serving bowl, toss together pasta, vegetables, basil and sun-dried tomatoes. Garnish with Parmesan cheese and parsley and serve.

Makes 4 servings

Prep Time: 5 mins
Cook Time: 25 mins
Total time: 30 mins

Nutrition Facts
Number of Servings: 4
Amount Per Serving
Calories: 300
Total Fat: 10.3 g
Cholesterol: 5 mg
Sodium: 265 mg
Total Carbohydrate: 44.3 g
Protein: 10.8 g

7 More Reasons to Eat FISH!

If the heart-health-boosting, waist-slimming properties weren’t reasons enough to eat more fish, here are seven more ways adding a dose of fish to your diet can improve your health.

1) Prevent Heart Disease: A Danish study of 49,000 women that was published Monday in Hypertension: Journal of the American Heart Association found that women who ate little to no fish had 50 percent more heart problems than those who ate fish at least once per week. Additionally, researchers found that women who rarely ate fish had a three-fold higher disease risk than those who ate it often. Other research has found that eating fish high in omega-3s can slash blood fat levels, which can contribute to a lower heart-disease risk.

2) Reduce Alzheimer’s Risk: Eating fish as little as once a week can help preserve gray-matter neurons — the part of the brain linked to memory and cognition — according to a new study presented last month at the Radiological Society of North America’s annual meeting. Researchers found that people who eat baked or broiled — but not fried — fish had larger brains and larger cells in the areas of the brain responsible for memory and learning. Scientists believe the larger brain volume can help lower the risk of cognitive decline and Alzheimer’s disease.

3) Improve Skin and Hair: One of the biggest drawbacks to a low-fat diet is you often deprive your skin and hair of the healthy fat it needs, leaving it dull and dry. The omega-3s in fish are exactly the type of healthy fat to eat to keep your skin looking nourished and your hair shiny. Research has also linked fish and omega-3 consumption to treatment of skin conditions such as psoriasis.

4) Ease Depression: Several studies have found that when taken along with prescription antidepressant medications, the omega-3s in fish are more effective at treating depression that just prescription medication alone. One study of 52 pregnant women found that taking a 300 mg capsule of omega-3s during pregnancy significantly reduced the women’s risk of postpartum depression.

5) Boost Brain Development: The EFA omega-3 found in salmon and other nutrient-rich fish are essential nutrients for children because they contribute to brain development. Some studies have even found that omega-3 consumption can help soothe symptoms of ADHD. Experts recommend, however, that parents ask their pediatrician before introducing supplements to a child’s diet.

6) Dose of Vitamin D: Saltwater fish is a sun-less source of vitamin D, which scientists say can help ward off disease, promote bone health, and with the help of the omega-3s in fish, ward off cognitive decline. Just one three-ounce serving of salmon contains 75 percent of your daily recommended amount of the vitamin.

7) Stronger Sperm: A recent study of 188 men found that those who ate more fresh fish — along with other healthy foods such as fruits, vegetables, and whole grains — had stronger swimmers than those who ate unhealthy diets. Researchers say that more study needs to be done, but preliminary data shows that the better the participant’s diet, the stronger the shape and mobility of the sperm he produced.

Top 10 Ways to Lose Your Gut - Part One: Nutrition

Okay, so, this is mostly common sense people! Lose your gut for the holidays. And then follow these steps after the holidays to re-lose your gut. Cuz ya'll know you're gonna gain it during Christmas anyhow!



1) Drink more water. Believe it or not, the more water you drink the quicker you will lose weight. When you're getting enough water, your body does not need to retain water. And you will lose water weight. Plus it flushed out toxins in your organs, like your liver, kidneys, and skin!


2) Lower your carbohydrate & sugar intake. Your body needs complex carbs for fuel but nowhere near the amount of simple carbs/sugars that the majority of us ingest on a daily basis. Your complex carbs should come from whole grain sources. Eat carbs in the morning, not for lunch or dinner. Cut back on bread.


3) Cut out the junk food. This is pretty darn obvious. You're not going to get a six pack eating cake, chips, heavy cream, muffins, chocolate bars, bread, caramel macchiatos, highly processed foods, and all other forms of refined sugars.

4) Humans don't need milk. We are the only mammal on earth that drinks another mammal's milk. Gross right? And we are the only mammal that drinks milk after infancy. There are enough vitamins and nutrients in fruits, vegetables, grains, nuts, and meats that we do not need to, and should not be drinking cows milk.

5) No liquor or beer. They call it a beer gut for a reason. Cease the binge drinking! Now I wont say "NO" booze, but moderation is your friend...Not to mention cutting back on the booze will beef up your wallet.

6) Eat smaller meals more often. This rule still holds true. If you have more frequent small meals, you will be less likely to overeat AND it keeps your metabolism burning at a constant rate. An easy way to ensure you're doing this is snacking between meals. Have a mid morning snack, and a mid afternoon snack. Apples, veggies, nuts, and HB eggs are perfect healthy snacks.

7) Don't skip breakfast. You're mom is right. Listen to her! Don't skip breakfast, it's literally the most important meal of the day. If you miss it, you will be more likely to eat a fattening meal at lunch, and in the evening. Eating breakfast also gives you the opportunity to eat carbs! Yay! but only in the morning when you're body is burning it's metabolism at peak performance.

8) Coffee. Adding sugar and milk to your coffee on a daily basis (and more than once per day) can add upwards of 500 additional calories per day. Empty calories that you do not need. Learn to love it black. Or ditch the caffeine habit altogether.

9) Don't eat after dinner (or late): No eating after dinner, unless it's after a workout. Consuming calories before bed for the average person is not needed. You don't really burn many calories while sleeping, so if you eat before bed, the calories will be stored as fat. Not to mention make for a bad nights sleep.

10) Right Food: Learn the right foods to eat. White meat such as turkey, chicken and fish with plenty of veggies are the way to go for dinner. Salads and soups for lunch. For breakfast try oatmeal, fruit/berries, and eggs. Healthy fats keep you fuller longer too. Snack on almonds, other nuts, and avocado etc.
You'll feel better overall, and your tummy will be flatter.

Stop Food-Pushers For Good

A lot people struggle with this common problem — their Moms, Dads, Aunts, Uncles, Husbands, Wives, Grandmas & Grandpas always push food on them. Does it happen to you? Here is what to do: Acknowledge these behaviors. Recognize the problems, sit the people in question down, and let them know that you are trying to lose weight and be healthy. Tell them how they can help and support you. Chances are they'll want to help and will be willing to learn new recipes so that they can cook for you without threatening your health and happiness.

We count on the people closest to us to support us through thick and thin. The fact that a loved one may be sabotaging your efforts to get in shape, whether they are conscious of their behavior or not, can be tough to swallow and address. Take a good look at your current significant relationships to see how they affect your life both on a day-to-day level and on a larger scale. Is anyone in your circle a food-pusher?

Sure, it seems innocent enough. These people may not realize what they are doing, or they may think they are doing it out of love. The bottom line is that their way of loving you is through food. It's time to stop it for good.

What Time Is A Good Time To Workout?

If you’re following the BroncoFit blog, you know that regular exercise will help you boost your metabolism so you lose weight faster and avoid weight-loss plateaus. But does the time of day you choose to exercise make a difference in how much fat you burn?

The answer is not as black-and-white as you might think. Current research suggests that slightly more fat is burned when a person exercises directly following overnight sleep. However, exercise can usually be performed at a higher intensity in the late afternoon when the body’s temperature and hormone levels peak and muscles are more flexible.

The kind of exercise you do and how consistent you are in doing it may actually be more important factors to consider. BroncoFit suggests alternating days of cardio and core exercises, since if you try to do both on the same day, you may suffer muscle fatigue.

My recommendation: Exercise when — and where — you will most enjoy it, because doing so will help you remain faithful to your commitment to regular exercise.

What if you miss a workout? Don’t sweat it. Just as you shouldn’t feel that you’ve blown it if you have a bad day on the eating plan, you shouldn’t feel as if all is lost when you must skip a day or even a few days of exercise. In the same way that you are learning how to make better food choices most of the time, you should also make an effort to exercise, or at least move more, most days of the week.

Quinoa - Facts & Nutrition Info

Quinoa is a species of goosefoot (Chenopodium), is a grain-like crop grown primarily for its edible seeds. It is a pseudocereal rather than a true cereal, or grain, as it is not a member of the grass family. As a chenopod, quinoa is closely related to species such as beets, spinach, and tumbleweeds.

Healthy Quinoa Salad Recipe

Ingredients

1 1/2 cups quinoa (small disk-shaped seeds)*

1 1/2 cups cooked black beans, rinsed if canned

1 1/2 tablespoons red-wine vinegar

1 1/2 cups cooked corn (cut from about 2 large ears)

3/4 cup finely chopped green bell pepper

2 pickled jalapeño chilies, seeded and minced (wear rubber gloves)

1/4 cup finely chopped fresh coriander

For dressing

5 tablespoons fresh lime juice, or to taste

1 teaspoon salt

1 1/4 teaspoons ground cumin, or to taste

1/3 cup olive oil

Preparation

In a bowl wash quinoa in at least 5 changes cold water, rubbing grains and letting them settle before pouring off most of water, until water runs clear and drain in a large fine sieve.

In a saucepan of salted boiling water cook quinoa 10 minutes. Drain quinoa in sieve and rinse under cold water. Set sieve over a saucepan of boiling water (quinoa should not touch water) and steam quinoa, covered with a kitchen towel and lid, until fluffy and dry, about 10 minutes (check water level in kettle occasionally, adding water if necessary).

While quinoa is cooking, in a small bowl toss beans with vinegar and salt and pepper to taste. Transfer quinoa to a large bowl and cool. Add beans, corn, bell pepper, jalapeños, and coriander and toss well.

Make dressing:
In a small bowl whisk together lime juice, salt, and cumin and add oil in a stream, whisking. Drizzle dressing over salad and toss well with salt and pepper to taste. Salad may be made 1 day ahead and chilled, covered. Bring salad to room temperature before serving.

It's Not Just About Looking Good!

Research has clearly linked coronary heart disease, diabetes, and cancer to lifestyle. Apart from aiding in weight loss, physical activity offers a positive, healthy way to release anxieties and alleviate tension, which can help reduce your risk of many lifestyle-related diseases. Exercise also supports mental well-being: Physical activity actually changes your brain chemistry, which directly influences your mood and frame of mind for the better. Among other things, physical activity triggers the release of endorphins, which act on the brain as natural tranquilizers. In layman's terms; "Exercise Good!"

In addition, exercise will boost your confidence. As you start working out and getting stronger, your sense of strength in other aspects of your life will naturally flourish. Bottom line: The more physically fit you are, the longer you'll live and the better your quality of life will be.

8 Winter Health & Fitness Excuses

 Excuses:

1) It's too cold outside.
Just because the days are getting shorter, and the temperature is dropping does not mean we should all be running indoors to complete our fitness routine. Keeping your fitness goals in the great outdoors is actually still a great alternative to the gym during the colder season, and gets you that much needed fresh air! Just remember to dress warmly, wear layers, and cover your hands, feet, and ears. Jogging, cycling, brisk walks, and even Boot Camp are all excellent outdoor sports.

2) No Really, the weather is too bad.
If the weather is truly unbearable, or you have a medical condition where you can be active in the cold, then get your butt to the gym. Keep your fitness levels up during the dreary winter months is very important because it can ward off depression, winter blues, anxiety, stress, extra weight gain do to a sedentary lifestyle.
Get out and shovel the driveway, make a snow man, go skiing, hit up the hockey rink for some triple sow-cows. There are plenty of things to keep you busy and active in the winter. No excuses!

3) Holiday stress is normal.
Unfortunately, 'tis the season for holiday stress - between money woes, countless parties and simply trying to make everyone happy, sometimes November and December can bring more anxiety than joy.
While much of those feelings are probably situational, be mindful of how you're feeling - if stress starts to interfere with your sleep, or if you're experiencing physical symptoms such as neck pain, back pain or indigestion, speak to your doctor.

4) It's ok to have treats, it's the holidays.
That may be true to a certain extent -- but adopting that mantra for two solid months can lead to permanent weight gain. Enjoy in moderation, and add healthy holiday treats to your regular diet.

5) 'Comfort Foods' and winter go hand-in-hand.
Creamy soups, mashed potatoes and a slice of pie have a way of warming you from the inside out on a cold winter day - but those extra calories can be enough to give you more than a chill!
Try some simple recipe modifications. Swap out a cup of plain Greek yogurt for recipes that call for a cup of sour cream, cream cheese or mayonnaise - you can also go half Greek yogurt/half heavy cream for those that call for straight heavy cream.

6) It's hard to find fresh in-season produce.
Think again. Oranges, pears, apples, sweet potatoes, turnips, grapefruit, kale, broccoli and squash are colorful, in-season produce because they are shipped from warmer climates where they are in season.

7) I'll indulge now, and lose the weight in the New Year.
Some studies show that the weight we gain over the holidays is more likely to say on us throughout the new year. Make sensible eating choices so that you don't have to worry about loosing a ton of weight when January 1 comes around.

8) It's dark when I get home. Who wants to workout in the dark?

If it's at all possible, get your workout done and out of the way first thing in the morning. That's how we were meant to function. And capturing that morning sunlight - now that Daylight Savings Time has ended and the sunrise happens earlier - can boost mood for the whole day.
And if it's truly impossible to fit in a morning workout, be mindful of how that lack of light can affect your mood, health and energy (including later in the day when you don't feel like working out anymore).

Health Benefits of Herring

Healthy Fats
Herring is rich in two fatty acids called eicosapentaenoic acid and decosahexaenoic acid. Eicosapentaenoic acid, or EPA is clinically shown to reduce triglycerides, inflammation and may reduce risk of heart disease. EPA may also help to reduce blood pressure for people who have hypertension. A typical 3-oz. portion of herring contains an average of 2 g of essential fatty acids.

Commonly consumed pickled, smoked or creamed, herring is native to the northern Atlantic Ocean and Baltic Sea.There are more than 200 species of herring, with Atlantic as the most predominate variety sold in North America. Herring provides healthy fats and lean protein to the body, making it a wise addition to your diet.

Protein
Herring, like all fish, provide an excellent source of protein to promote muscle development and repair. Proteins are the building blocks of the immune system providing pathways for blood cell development. Just 3 oz. of herring provides an average of 20 g of protein. It is recommended that Canadians  aim to eat 6 to 8 oz. of fish per week as part of a healthy balanced diet.

Vitamins and Minerals
Herring naturally contains vitamin D, calcium, B-12, selenium and phosphorus. Vitamin D, calcium and phosphorus are important for bone health. Vitamin B-12 helps in cellular function and energy. Selenium helps reduce free radical damage and inflammation.

Healthy Recipe - Calypso Turkey Salad

Sick and tired of chicken, beef, or pork? Try this fun, flavorful turkey salad for your next dinner party, or simply spice up your work week dinner. This salad bursts with delicious fruit, while chutney and curry powder add a punch of seasoning and take this dish to the next level. Light mayonnaise and organic yogurt with minimal added ingredients ensures that you won't be eating extra junk as well. Rich and dynamic, this will be a guaranteed treat for your taste buds!

Calypso Turkey Salad
 
 
Ingredients

• 1 pound cooked turkey breast, cubed
• 1 1/2 cups organic celery, diagonally sliced
• 1 cup organic seedless grapes
• 1/2 cup raisins
• 2 green onions, sliced
• 1 large organic tart apple, cubed
• 1/2 cup organic plain yogurt
• 1/3 cup light mayonnaise
• 1/4 cup chutney, chopped
• 3/4 teaspoon curry powder
• loose leaf lettuce, as needed
• 1/2 cup unsalted peanuts, coarsely chopped

Preparation

Combine turkey, celery, grapes, raisins, green onions and apple in a large bowl.
In a small bowl, combine yogurt, mayonnaise, chutney and curry powder.
Pour dressing over turkey mixture and toss well to coat evenly. Cover and refrigerate at least one hour to blend flavors.
Serve on lettuce leaves and garnish with peanuts.
Refrigerate at least one hour before serving.
Makes 6 servings

Prep Time: 10 mins
Total Time: 10 mins

Nutrition Facts
Number of Servings: 6
Amount Per Serving
Calories: 320
Total Fat: 12 g
Saturated Fat: 2 g
Cholesterol: 70 mg
Sodium: 160 mg
Total Carbohydrate: 31 g
Dietary Fiber: 4 g
Protein: 28 g

Recipe Source: National Turkey Federation

Top Slimming Foods

Looking for a miracle diet food? It's time to call off the search — there's no such thing. If you take in more calories than you expend, you gain weight. It's simple biology, and no milkshake or mackerel can save you from that fate.

But before you throw in the towel, there are certain foods that promote satiety (the feeling of fullness that comes after a meal) more than others. While they're not miracle foods, they can help you eat less over the course of the day. When you're looking for foods that are going to keep you fuller for longer, look for ones high in fiber, healthy fats and protein, or with a high water content.

Apples
An apple a day may keep the fat pants away, too. This portable fruit is the perfect snack, with a high water content and both kinds of weight-busting fiber: soluble, which helps prevent blood sugar spikes that lead to cravings, and insoluble, which helps fill you up.

Eggs
They're a great source of protein, which may be key to keeping you full. A recent study published in the Journal of the American College of Nutrition found that when people ate two eggs for breakfast, they took in more than 400 fewer calories over the next 24 hours than when they ate bagels.

Cauliflower
When you are trying to lose weight, non-starchy vegetables such as cauliflower are one of the few foods that can be eaten in unlimited quantities.
TIP: Love the creamy consistency of mashed potatoes? Steam a head of cauliflower and mash it with garlic salt, a sprinkling of grated Parmesan cheese and a touch of butter.

Low fat Yogurt
Calcium combined with other bioactive compounds found in dairy products slows down the process of making fat and increases fat burning, especially around the belly.

Oatmeal
Breakfast is the most important meal of the day — just eating it can make you slimmer. Also, oatmeal was ranked as the most satiating breakfast food on the satiety index.


Salad
Salads are a great opportunity to add a lot of filling foods into your diet at one time: fresh vegetables, lean protein, beans and healthy fats.

Fish
You might be surprised to learn that fish tops oatmeal and vegetables in the satiety department. The Australian Satiety Index ranks steamed white fish such as halibut or cod as the number-one most filling food out of 38 common foods. Also, a new study from Karolinska Institutet in Sweden found that people ate 11 percent less at dinner after having fish for lunch versus those who ate a beef lunch.

Bulgur
High-fiber grains are a great way to round out a meal, and fine-cut Bulgar is easy to cook.
TIP: Find Bulgar in health-food stores and organic markets. For a quick side dish, combine fine Bulgar with chicken broth, diced canned tomatoes and some cooked onions.

Eat This Not That - Pizza Lovers

Looking for a devilish snack? Feeling like you need to splurge? Do you love pizza?


Eat This:
McCain MINI PIZZAS (two)
360 Calories
12 Grams of Fat
800 Mg of Sodium

Not That:
Pilsbury PIZZA POPS (two)
520 Calories
24 Grams of Fat
1,540 MG of Sodium

6 Tips For A Good Night's Sleep

1. Exercise is excellent for a good night's sleep. It reduces mental stress, but just don't do it right before bed or you may be awake longer.

2. Drink coffee in moderation. Duh!

3. Avoid large meals within 2-3 hours of bedtime. And don't drink too much alcohol as a way to help you sleep; it will only make your sleep quality poor.

4. Have a standard bedtime routine. Try to go to bed, and get up the same time each day.

5. Maintain a comfortable sleep environment. A supportive mattress and pillow, plus a dark room are important.

6. Make sure your room isn't too hot. Most people sleep best in a cool room.

Managing Halloween Treats

As you know today is Halloween and sometimes it seems as though this spooky holiday is just an excuse for kids (and the rest of us too!) to gorge on candy and other sweets. If you're afraid you won't be able to resist temptation, you don't have to give in without a fight. Here are 4 strategies to help you enjoy Halloween without compromising your weight-loss goals.

1. Provide healthy alternatives. Keep a ready supply of fresh fruit, cut-up vegetables, reduced-fat cheese sticks, and other healthy snacks on hand throughout the day. By snacking on healthy foods, everyone will feel less of an urge to splurge on sweets after trick-or-treating is over.
2. Establish a "no leftovers" rule at the office for yourself. For all your careful preparation at home, it's sometimes hard to avoid the leftover candy colleagues bring to work. Pack waist line friendly snacks so you're prepared with healthy alternatives.
3. Don't get taken in by clearance sales. After Halloween, stores will try to move leftover candy as quickly as possible. By avoiding the candy aisle altogether, you won't be tempted to take advantage of the lower prices.
4. Allow yourself a treat so you don't feel deprived. No one said you shouldn’t enjoy a little splurge on Halloween. It is, after all, an occasion that comes but once a year. Treat yourself to one or two small pieces of dark chocolate (with nuts, if you like).

Surprising Sugary Foods

Granola Bars

You see the advertising everywhere: Healthy, fit people enjoying a granola bar in the fresh air after a glorious hike. Yet despite their health-conscious profile, granola bars contain a lot of added sugar. Instead of a prepackaged granola bar, you could create your own trail mix with a handful of nuts, dry oatmeal or muesli, dried fruit with natural sugar, such as cranberries, and even a few bits of dark chocolate. This will almost guarantee the nutrients and energy you need, while you control the added sugar.

Cereal

Cereal can be a great way to start the day, especially if it contains some fiber and if you have it with milk. But reading and comparing labels is essential to maintain a low-sugar diet. Some granola-based cereals have as many as 13 grams of sugar per serving, while other cereals have as few as 6 or even 2 grams.

Barbecue Sauce

If you’ve ever made barbecue sauce, you know that the ingredients can include one or more of the “natural sugars,” such as honey, molasses, and brown sugar. Bottled brands can have as many as 11 grams of added sugar per serving. Every time you slather on barbecue sauce, you are adding sugar to your meat, a naturally sugar-free protein. Seasoning meat before cooking with a tasty blend of spices, called a rub, is a better option for a low-sugar diet.

Ketchup

With about one teaspoon of sugar in every one-tablespoon serving, ketchup is a startling source of added sugar. This is where being label savvy really counts because you may not see the word “sugar” in the ingredients list. Other words that are sugar-type ingredients are corn syrup, sorghum, glucose, fructose, lactose, sucrose, galactose, maltose, and concentrated juices, like concentrated grape or apple juice. Remember, ingredients are listed from the highest to the lowest amounts on the label.

Tomato Sauces and Soups

Like ketchup, tomato sauce and tomato soup may also be foods with sugar added. When cooking these from scratch at home, you might use caramelized onions or carrots for a little sweetness to counter the acidity in tomatoes. Not all tomato products contain a lot of added sugar, so get in the habit of checking out the label. Tomato paste, canned diced tomatoes, and salsa are all good additions to a low-sugar diet.

Lemonade

Lemons are a wonderful source of antioxidants and vitamin C. Adding a squeeze of lemon to water improves taste and is good for you. But when turned into lemonade, the benefits of lemons may be outweighed by the amount of added sugar needed to sweeten the beverage, as many as 25 grams per serving. If you really want lemonade, make it fresh at home and control the sugars you use.

Flavored Yogurt

Yogurt is so good for your digestive tract that it’s hard to think of it as a food with sugar or that the 6 to 7 teaspoons of added sugar in one serving of flavored yogurt could be an issue. But just try to imagine yourself layering that amount of sugar onto plain yogurt. A better option is to go Greek: Drizzle a little honey onto plain, thick-style Greek yogurt or simply rely on the natural sweetness of berries or other fresh fruit that you add yourself to liven it up.

Dried Fruit

Dried fruit can be a healthy snack. Overdo it, however, and you may end up consuming significant amounts of natural sugar. Five to six pitted dates have 32 grams of sugar, adding that if you saw that on the label of a packaged snack you’d probably drop it like a hot potato. However, dried fruit is also high in fiber, vitamins, and minerals, offering benefits that can outweigh the sugar content, as long as you nosh in moderation.

6 Powerful Health Boosting Super Foods

A few foods are true standouts, packing in exceptional amounts of vitamins, minerals, and other nutrients, including plant compounds called phytochemicals, that can help to lower your risk for numerous health conditions, including cancer and heart disease. Start incorporating these top nutrient-packed foods into your diet.

1. Tomatoes: Studies show that eating tomato products may reduce prostate cancer risk (i.e. Tomato sauce) The key ingredient: a powerful antioxidant called lycopene, also found in pink and red grapefruit and guava.
   
2. Spinach and other dark leafy greens: Research shows that eating dark leafy greens, like spinach, kale, and Swiss chard (which are technically cruciferous vegetables), may help maintain good health by reducing one’s risk of heart disease and stroke, some cancers, and several other illnesses. Dark leafy greens are rich in beta-carotene, folate, and vitamins C, E, and K, which help protect against free radicals (unstable molecules that can damage cells). Regularly eating dark leafy greens may help to lower blood pressure and cholesterol and promote normal eyesight.
   
   
3. Walnuts: Like all nuts, walnuts are a great source of protein, fiber, and healthy fats. Unlike other nuts, however, walnuts are high in heart-healthy omega-3 oils, which have been shown to have antioxidant properties. Enjoy up to 15 walnuts a day as part of your nut/seed allotment. Other recommended sources of omega-3s include flaxseed and, of course, oily fish, like salmon and sardines.
   
   
4. Blueberries: Studies show that a number of compounds in blueberries, including pigment-producing anthocyanins, are powerful in helping to prevent cancer. These anthocyanins may also protect against hypertension (high blood pressure). In addition, blueberries may help prevent cataracts and the short-term memory loss associated with aging. Other berries have antioxidants in smaller quantities.
   
   
5. Pomegranates: These fruits are high in flavonoids, antioxidants also found in red wine and cocoa. Recent studies show that pomegranate juice may help protect against heart disease.
   
   
6. Sweet potatoes: An outstanding source of carotenoids (including beta-carotene), as well as vitamin C, calcium, and potassium, sweet potatoes can help reduce LDL cholesterol, lower high blood pressure, fight cataracts and age-related macular degeneration, and boost your resistance to colds and infections. Other good sources of beta-carotene are carrots and apricots.

Shoulder Shaping

Shoulder exercises are a popular part of resistance workouts. Working out while facing a mirror, many people train what they can see — the front and middle heads of the three-part deltoid muscle. But the rear head of the deltoid needs attention too. Otherwise, you'll have unbalanced strength in your shoulders, which can set you up for a rotator cuff injury.

Let's take some time to target the backs of your shoulders with bent-over shoulder raises. Here's how:

1. Sit on the edge of a chair or workout bench with a dumbbell in each hand and your feet shoulder-width apart. Bend forward at the waist so that your upper body is parallel with the floor. Let your arms hang straight down under your chest, with your palms facing inward towards each other. Exhale and raise the dumbbells, pulling your arms apart, up and out, until they are parallel with the floor. Hold for a beat.
2. Inhale and slowly lower your arms back to the starting position; repeat. Keep a slight bend in your elbows throughout the entire movement. Be careful not to lift your torso when you raise the weights.

Happy Halloween!

Tone Your Pecks (Chest)

We could all use a little pick-me-up in the pectoral region, right? As we age, certain areas may begin to droop a little — you know what I'm talking about. There's no reason to give gravity all the control, though, especially when you can defy gravity with chest-pumping exercises like the classic push-up (modified here for beginners), the dumbbell chest press, and the chest fly.
 
Modified Push-up

1. Find a stable elevated bench on which to perform this exercise (if you're at home, the back of your couch or your coffee table will suffice; if you're at the gym, use a weight bench). Stand with the bench in front of you and place your palms on it. Your hands should be just wider than shoulder-width apart. Step your feet back behind you so that you're balancing in a prone position over the bench. You should be supporting your weight on the underside of your toes and the palms of your hands.
2. Bend your elbows and lower your entire body into push-up position. Your chest should line up with your hands, and your elbows should be bent in 90-degree angles at the midpoint of this exercise. Your neck should be straight and your eyes should be focused on the floor in front of you. Keep your abs tight. Exhale as you push back up to the starting position; repeat.

Dumbbell Chest Press

1. Lie on your back on a workout bench with your feet up on the bench. (You can also perform this exercise lying on a body ball with your feet firmly on the floor.) Hold the dumbbells over your chest with your arms extended toward the ceiling, palms facing forward. Inhale as you bend your elbows and lower the dumbbells to just above chest level. At the midpoint of this exercise, your upper arms should be parallel to the floor and your forearms perpendicular to the floor.
2. Hold for a beat, then exhale and press the weights back up to the starting position; repeat.

Dumbbell Chest Fly

1. Lie on your back on a workout bench with your feet up on the bench. (You can also perform this exercise lying on a body ball with your feet firmly on the floor.) Hold the dumbbells over your chest with your arms extended toward the ceiling, palms facing each other.
2. Inhale, opening your chest, and slowly lower the weights out in an arc to the sides of your chest. Exhale and raise the weights, again in an arc, back to the starting position; repeat.

So True! Reward yourself with a more waist line friendly treat, like new shoes. Or a tan.

What's In Your Gym Bag?

Whether you exercise at the gym, outdoors, or in the comfort of your home, choosing the right exercise gear should be a priority. Why? Wearing workout-specific sneakers and clothing will not only lower your risk of injury, it will also keep you comfortable and make working out a more enjoyable experience. Check out my list of useful workout gear.

1. Sport-Specific Sneakers. Choose the appropriate athletic shoe for your workout to help prevent injuries, such as blisters and shin splints. For example, if you’re a walker, be sure to purchase walking sneakers, which are flexible and relatively flat. If you’re doing cross training, buy shoes that are sturdier. Make sure to try on workout sneakers with the socks that you plan to exercise in.
   
2. Breathable Workout Clothing. The clothes you wear while exercising are just as important as what you wear on your feet. Workout clothing should provide both comfort and coverage and be made of a material that’s lightweight and breathable. Your best bet? Exercise apparel that is made with special moisture-wicking fabrics will keep you cool and dry. Safety can be important as well, especially if you enjoy walking or jogging outdoors early in the morning or in the evening. Wear colorful or light-colored workout clothing with reflective material to stay visible.
   
3. Supportive Sports Bra. Attention ladies: A good sports bra is a must! Some workout shirts have built-in sports bras, but if they don’t, or you’re bigger-breasted, be sure to choose a supportive bra that has a T-back or racer-back design to keep the straps from slipping off your shoulders. Many sports bras also come with special venting systems and are made with wicking material to soak up sweat while you work out.
   
4. Synthetic Socks. Choose synthetic socks over cotton ones because they soak up moisture and keep your feet dry and blister-free.
   
5. Reusable Water Bottle. It’s essential that you stay hydrated while exercising — and that’s true not just in hot weather. Drink some water before you start your workout and sip from your water bottle as needed during exercise to prevent dehydration and loss of electrolytes.
   
6. MP3 Player and Pedometer. Listening to music can help keep you motivated as you’re exercising. Some portable music devices now include a built-in stopwatch and pedometer that records the number of steps, distance, pace, time, and calories burned during a workout.

The Importance of Core-Strengthening

What's your favourite type of exercise? Most people say Cardio. But focusing too much on cardio while neglecting core-strength exercises can result in weak core muscles an poor flexibility.

This can increase your chances of getting hurt. Even those who do conventional weight lifting may be vulnerable to injury, since this type of exercise tends to isolate muscle groups and neglect those important core muscles.

Try your best to incorporate core exercise into your weekly regiment. The best part of core moves is that it doesn't cost a lot, or require fancy equipment. I recommend the following:
- a bench or chair without arms
- a mat or thick towel to protect your back & knees during exercises
- light hand weights
- an exercise step, also called an aerobic step

What Does Toning Really Mean?

All of us want to "tone" our muscles to achieve a cut, fit look. But what exactly is "toning"? Let me clarify a little: The word "toning" has nothing to do with the size of a particular muscle; it refers rather to making a muscle lean by burning intramuscular fat, and conditioning the muscle for better performance.

You can't actually build muscle mass unless you're eating more calories than you're burning, but you can tone a muscle to make it leaner. To tone your muscles, you should weight-train four days a week, working each muscle group twice a week. After you work a particular muscle group, you should give it two days of rest before you focus on it again.

Here's a sample toning program that works each muscle group without overdoing it:

Monday: Work the chest, shoulders, triceps, quads, upper abs, obliques.
Tuesday: Work the back, biceps, hamstrings, glutes, lower abs.
Wednesday: Rest.
Thursday: Work the chest, shoulders, triceps, quads, upper abs, obliques.
Friday: Work the back, biceps, hamstrings, glutes, lower abs.
Saturday: Rest.
Sunday: Do a cardio-only workout.

Remember: Exercise is the architect, but recovery is the builder. You have to give your body adequate recovery time to heal itself and grow stronger. If you work out too often without resting, you'll just break your muscles down.

I've been MIA

I'm so sorry that I've been MIA for over a month now... :(

Work has been turbo busy. But that's no excuse. I'm back with a vengence, and ready with TONS of more Health, Nutrition and Fitness tips to get you feeling and looking your best!

Check in with BroncoFit daily for your ritual dose of tips, info and help. And don't forget that if you have any questions, leave me a comment.

Stay Fit & Sassy,
BroncoFit

Are You a Starbucks Junkie?

Are you a Starbucks Junkie? I sure am! I think it's safe to say the 90% of any North American urban population is. It's so hard to resist their smooth velvety lattes, and ever so decadent sweet treats. Plus, they're literally on every street corner you go!

I just read this interesting article in Metro today about some of their pastries. So I thought I'd pass along the tips to you!
"The British scone has always been thought of as a small biscuit-like cake that's not too sweet and presumably healthier. Wrong! The butter croissant is actually healthier!"

 What's this you say? Can it be true! Indeed it is.

The Starbucks PUMPKIN SCONE has; 480 calories, 78 grams of fat, and a whopping 43 grams of sugar!!!
Crazy, I know right?! This is the equivalent to 15 pieces of biscotti in carbs!
The Starbucks BUTTER CROISSANTS have;  310 calories, 32 grams of carbs, and only 4 grams of sugar.

So next time you're at Starbucks and you want to indulge, ask for the butter croissants, instead of the scone. You're waistline will thank you.

How To Get A Runners Body!

Running: Start Slowly
 
You may be eager to hit the road, but taking it slow ensures safety and increases the likelihood that you will enjoy running more. Here are the steps you need to take:

• Talk to your doctor. Most people can start to train for running with no problems, but I'd recommend checking in with your doctor before beginning a new exercise program. With running, people who have heart problems or have recently had foot or knee surgery should be particularly cautious.
• Start by walking. Work up from walking to running. If you've never run before, let’s get you to 4.0 miles per hour walking before you start running. Walk at this pace for a week and then gradually speed up and add distance. The rule is no more than a 10 percent increase in mileage per week. Once you start running, don’t run every day and vary your routine — short, high-intensity runs on some days, distance runs on others.
• Keep a running journal. This will help you keep track of your pace, heart rate, and how far you have run each day, so you can stay on track and feel good about your achievements.
• Buy the right shoes. Expect to spend $50 to $60 for a good pair of shoes. Choose comfortable shoes specifically designed for running, not cross-trainers, and only use them when you are running. If you run regularly, plan on getting a new pair in about three months.
• Plan for safety. Make sure the route you choose is well-lit during the hours that you plan on running.
• Hydrate, hydrate, hydrate. Especially if you are running outside during the summer or in the heat of the day, you must drink water. Drink 8 ounces about 15 minutes before you run and carry water with you. A tip: If you are running long distances and will return on the same route, hide water bottles so you can retrieve them on the way back.
• Snack on protein and carbs. A small snack with protein and carbohydrates before and after you run can be helpful. However, weight loss is all about calorie math: If you only run enough to burn 200 calories and you down a 200-calorie sports drink, you haven’t achieved any net loss.

If you want to start running and you are still nervous about how to do it, work with a personal trainer for a few sessions, then slip on your running shoes and hit the road.

Make Every Workout Count!

Want to burn the most calories possible every time you work out?

We’re all crunched for time, so squeezing in a daily workout — even a quick one — can be a real challenge. That’s why everyone wants to get the biggest bang — and burn the most calories — out of each workout. I get it. But a quickie is NOT going to cut it.

Follow these three tips to get the most out of every single workout.

1. Intensity: If you’re going to work out for only 20, 30 — or 45 minutes, always do it at high intensity. Get your heart rate up and working at 85 percent of your maximum. Make sure you’re working out so hard that you SWEAT your butt off. The ONLY time to decrease the intensity is if you feel that you’re working too hard to maintain proper form, which is a sure path to injury.

2. Multiple muscle-group combinations/complexes: When you combine a number of different muscle groups into the same exercise, it’s known as synergistic core-based training. Hybrid lifts or combo lifts, in which you are using your leg muscles to do squats or lunges while lifting dumbbells or a body bar, are a good example of this type of workout. The cool thing is that when you work out this way, you don’t need to focus on your legs, and then your core, and then your abs because you’re already doing them ALL at once. And best of all, the more muscle groups you recruit into the exercise, the more calories you’re burning.

3. Circuit training: This type of workout keeps you moving from exercise to exercise with no rest in between. For example, if you’re doing push-ups, you’re incorporating your shoulders, triceps, chest, and abs, and then you can go straight from your push-up set into a set of lunges. You’ve changed the muscle groups you’re working, but you haven’t stopped exercising. 

Now, this is where intervals come into play: You add high-intensity training (HIT) into the mix by throwing an intense cardio interval into your resistance-training circuits. For example, you add a minute of jumping rope, sprinting, or doing jumping jacks to jack up your heart rate and burn a ton of calories, and then you go back into the resistance-training sets. This way, you maximize BOTH your time and your calorie burn.

Put these three techniques together in a fast 20- to 30-minute period, and you’ll have the most effective workout for burning the greatest amount of calories EVER.

 

4 Tips for Eating Healthy at the Office

Most people spend 8 hours or more at the office per day during the week. If this is true for you, it also means you’re spending a significant portion of your week away from your own kitchen. If you’re concerned about sticking to a healthy diet while you’re at work, there are a variety of nutritious foods — including vegetables, fruits, lean deli meats, whole-grain bread , reduced-fat cheeses, and nuts and seeds — you can easily pack for lunches and snacks to enjoy during the day.

1. Pack your lunch. With a well-insulated lunch bag or lunchbox, a thermos, and some high-quality leakproof plastic containers, you can bring anything from soups and salads to sandwiches, fresh fruit, and nonfat plain Greek yogurt to the office. If you don’t eat breakfast at home, pack pre-cooked steel-cut oatmeal in a microwavable container or a couple of hard-boiled eggs. For lunch, prepare a sandwich using, lean, reduced-sodium deli meats like boiled ham, sliced chicken or turkey breast, lean roast beef, smoked ham, or smoked turkey breast, and reduced-fat cheese, lettuce, and tomato, if desired (add mayo, mustard, horseradish or another condiment just before eating). If you expect to work overtime, bring a dinner dish to heat up.
2. Avoid the vending machine. Vending machines are usually filled with chips, cookies, candies, and other processed foods you should always stay away from. To combat mid-morning and mid-afternoon cravings, come to the office prepared with two healthy snacks. The most satisfying and energizing snacks contain some fiber-rich good carbohydrates and protein. Pack a handful of almonds, cashews, pumpkin seeds, soy nuts, or dry-roasted edamame or cut up some celery sticks or bell peppers or jícama to dip into a small individual container of hummus. Salsa is another good option for dipping. Or enjoy a piece of fruit with some fat-free or reduced-fat yogurt or cottage cheese.
3. Organize a soup club. Flavorful, hearty, and satisfying, soups make the perfect lunch or snack. Consider getting some of your co-workers together and starting a soup club, where everyone in the club can share their favorite healthy recipes for hot or chilled soups and take turns preparing them for the office on certain days of the week. Set ground rules for the ingredients, like using lower-sodium chicken, beef, or vegetable broth, lean protein, and as many nutrient-dense, fiber-rich good carbs as possible, including a wide variety of vegetables and legumes — and whole grains and even fruits. Also make sure only fat-free or reduced-fat dairy is used. It’s a fun way to meet people in the company and build your recipe repertoire.
4. Highlight healthy options on take-out menus. If busy mornings leave you with no time to prepare lunch or late nights at the office have you resorting to ordering out, spend some time circling or highlighting the healthy meal options on your favorite restaurant take-out menus. Whatever cuisine you enjoy, whether it's Chinese, Thai, Mexican, or American, always stay away from foods made with high-fat sauces and anything fried.
   For appetizers, choose a healthy soup or salad. For a main dish, stick to lean protein, including lean beef, fish and shellfish, turkey and chicken breast (remove the skin), and pork loin.
   For sides, choose steamed or grilled vegetables or brown rice or whole-wheat couscous, for example, to complement your meal. Or for a lighter meal select a salad topped with grilled chicken or turkey and veggies, or a whole-wheat pita or wrap, or an omelet with a healthy filling. For a beverage, choose seltzer or a sugar-free caffeinated or decaffeinated drink.