Tour de Dufflet: eat more cake, ride more bike 2011!

Tour de Dufflet: eat more cake, ride more bike 2011!: "The 4th annual Tour de Dufflet Dates: May 24 - June 30, 2011 Daily except Mondays (rain or shine) Hours: Tuesdays - S..."

Fight the Temptation

Temptation is an evil, evil, evil emotion! It's like the Devil has manifested in your brain, and is forcing you to pick up that doughnut, or Big Mac! Fight it! Fight the fatty food possession!

OK, enough negative scary Sci-Fi talk. The reality is that it's really hard to fight temptation, and uncontrollable cravings. So I recommend not fighting it! I know, how stupid is that coming from a Personal Trainer right?
It's not that crazy actually. You just need to control the portion, and moderate your craving.

So say you have a huge craving for something sweet and sugary. Instead of ordering a dozen doughnuts, chocolate cake, or candy. Opt for one tiny Tim Horton's Tim-Bit, piece of dark organic chocolate,  or mini cupcake. These small snack size sweet treats will satisfy your craving, and also not completely derail your summer body sculpting efforts! A mini cup cake is only about 190-200 calories. And a Tim-bit is like 100-120. So affordable if the rest of your days diet has been super healthy.

What if you're craving something salty, or savory? I would recommend nuts. Salty nuts are a great healthy alternative to potato chips, and a whole lot more filling. Also, try brown rice chips. They taste almost like potato chips, but again are much healthier for you. They come in a wide variety of tasty flavours, and are very crunchy for those who like a fibrous snack.

And finally, what if you're craving a hamburger? I'm a huge sucker for McDonald's Big Mac's. What do I do if I'm craving a Big Mac? It's not often, maybe once or twice a month. Which is totally fine if you're exercising regularly BTW. But I usually go for a single McDonald's cheeseburger, which is about 220-250 calories. A lot better for me than the 550 calories in a Big Mac. Another option is to make your own healthy Veggie or Turkey burgers at home with a non-bun, or whole wheat bun. Try this recipe for a smart burger option.

Summer Body Sculpting

Well it seems that summer has finally arrived. Fashionably late non the less, but she's here and looking fine! I know it's been a touch and go spring this year. So hard to get and stay motivated with such terrible rain, and gloomy looking skies. Finding the effort to lace up your kicks, or dust off your bike has been a challenge the past few weeks. Believe me, it's the same frustrating feeling for me too. But now we have no excuses whatsoever! The sun is shining, the weather is warm, and we have all the clean dry pavement to beat down that we need!

So what are your plans to sculpt your summer body? Jogging? Cycling? Hiking? Power walking? Swimming? OK, maybe is still a bit cool to swim in our gorgeous Ontario lakes.

I want you to write down a plan of attack! Outline your goal(s) and jot it down on a piece of paper, post-it, white board, or on your phone. Right now! Do it!

What is your goal? Loose 10 pounds? 15 pounds? Train for a summer half or full marathon? Condition yourself for a long bike ride with family, friends, or for a group support system? Whatever it is, I want you to visualise it in your mind. If you can see yourself achieving the goal, and imagine what that feeling would be like. It will bring you one step close to that goal. AND make it easier to achieve.

The next step is to implement that goal. Draw up a weekly schedule. Are you exercising Monday's, Wednesday's, Friday's & one day on the weekend? You should be committing to at least three days of moderate to high physical activity per week.

Following step; How are you going to build your Activity Program? 30 minutes of cardio on your "work" days. Or a 5km jog in the park 3-4 times a week.

A 20 km bike ride 2-3x times a week with your partner (remember to wear your helmet, unlike our models above).

Or maybe planning a nature hike with your family to see the wonders of Mother Nature. Try to incorporate family or friends. It will be that much more fun and enjoyable if you do!

Your "activity program" will be your best friend, and co-pilot. It's going to help you to stay on the right track, and make sure you arrive at your destination happy and safely.

Questions? Email me.

Doubts? You should NEVER EVER doubt your abilities! You are the architect of your own life! Do this for yourself and no one else. True happiness comes from within...So if you feel good about yourself from the inside out... Everything else is just icing on the cake ;-)

Do the Work!

You know how the old saying goes..."No pain. No gain." Well that's almost 100% true. (Unless you're injured of course). But you should always being doing the work!

The harder you push, and the more you put into your workout, the more you will get back in return. Fat loss. Increased energy. Lean, strong muscle mass!

Do you do your cardio on the treadmill or the elliptical machine? How about trying a little of both? Does the thought scare you a bit? Most people like to stick to one machine for cardio, but I want you to change your mind-set. To reach your fitness goals, you have to let go of that all-or-nothing mentality. And let's face it — eventually, you'll need more than one cardio option. One day the weather may not be cooperative for your usual outdoor jog, or all the ellipticals will be in use, or the pool will be closed, or your bike will be in the repair shop. Be flexible

10 Easy Tips for Food Portion Control

Here are 10 simple ways to keep your portions a healthy size:

1. Measure accurately. For foods and beverages, use gadgets like a measuring cup, tablespoon, teaspoon, or food scale.

2. Learn how to estimate serving sizes. Ballpark food portion sizes by estimating serving sizes in comparison to known objects. For example, three ounces of cooked meat, fish, or poultry is about the size of a deck of cards. Other easy measurements to eyeball include:

• ½ cup is the size of an ice cream scoop
• 1 cup is the size of a tennis ball

• 1 ounce of cheese is the size of a domino

3. Use portion control dishware. Pick out smaller plates, bowls, cups, and glassware in your kitchen and measure what they hold. You might find that a bowl you thought held 8 ounces of soup actually holds 16, meaning you’ve been eating twice what you planned.

4. Dish out your servings separately. Serve food from the stove onto plates rather than family-style at the table, which encourages seconds.

5. Make your own single-serving packs. Re-portion bulk quantities of favorite foods such as rice, snacking fruit & veggies, and nuts into individual portions in zipper bags so that when you’re in the mood for some food you’ll instantly see the number of portions you’re preparing.

6. Add the milk before the coffee. When possible, put your (fat-free) milk into the cup before adding the hot beverage to better gauge the amount used.

7. Measure oil carefully. This is especially important because oil (even the healthy kinds like olive and safflower) have many calories; don’t pour it directly into your cooking pan or over food.

8. Control portions when eating out. Eat half or share the meal with a friend. If eating a salad, ask for dressing on the side. Dip your fork into the dressing and then into the salad.

9. Add vegetables. Eat a cup of low-calorie vegetable soup prior to eating a meal, or add vegetables to casseroles and sandwiches to add volume without a lot of calories.

10. Listen to your gut. Eat when hungry and stop when satisfied or comfortably full.

Healthy Carb Recipe - Quinoa Salad

Quinoa may have an odd name (it's pronounced KEEN-wah, by the way), but it is an excellent whole grain to experiment with in your recipes. It packs a powerful nutritional punch because it has protein and fiber to keep you satisfied and improve your overall health. The grain has a fluffy texture and nutty taste that you will grow to love. Mix it with mushrooms, avocado, tomatoes, and green onion, and you've got a meal full of powerful nutrients.

Quinoa and Mushrooms

Ingredients:

• 1/4 cup dry quinoa
• 2 teaspoons olive oil
• 8 ounces sliced mushrooms
• 1/8 teaspoon salt
• 1/8 teaspoon black pepper
• 1/2 avocado, sliced
• 1 cup cherry tomatoes, halved
• 1/4 cup chopped green onions
• 1/4 cup chopped fresh basil
• 1 tablespoon lime juice
• 4 ounces green chili peppers
• 8 1/2 ounces frozen artichoke hearts, thawed

Preparation:

1. Cook quinoa according to package directions.
2. Heat olive oil in a pan over medium heat. Add mushrooms, salt, and pepper. Cook until mushrooms are tender.
3. Combine the remaining ingredients in a large bowl. Stir in mushrooms and quinoa. Makes 2 servings.
   Prep Time: 15 mins
   Cook Time: 10 mins
   Total Time: 25 mins

 
Nutrition Facts
Amount Per Serving
Calories: 284
Total Fat: 13.2 g
Saturated Fat: 2.1 g
Cholesterol: 0 mg
Sodium: 744 mg
Total Carbohydrate: 34.6 g
Dietary Fiber: 9.3 g
Protein: 10.8 g

10 Best Greens for You!

I'm sure you already know the importance of eating greens like spinach, kale, and Swiss chard. Research shows that consuming dark greens may help you maintain good health by lowering blood pressure and cholesterol and reducing your risk of heart disease.

Dark greens are rich in beta-carotene, folate, and vitamins C, E, and K, which help protect against free radicals. In addition to being dark leafy greens, arugula, beet greens, bok choy, collard greens, kale, mustard greens, Swiss chard, and turnip greens are cruciferous vegetables, which are packed with antioxidants that may help prevent cancer. Eating dark greens regularly may also protect against certain cancers, promote normal eyesight, and improve gastrointestinal function.

Include these 10 nutritional powerhouses in your diet:

1. Arugula
2. Beet greens
3. Bok choy
4. Collard greens
5. Kale
6. Mustard greens
7. Romaine and red-leaf lettuce
8. Spinach
9. Swiss chard
10. Turnip greens

How much should I be consuming?
At least 3 cups of dark green vegetables per week. Bottom line is that all vegetables contribute to a healthy eating plan. So eat a wide variety — green and all the other colors — throughout the week.

Healthy On-the-Go Lunch Options

When you’re trying to stick to a healthy eating plan, brown-bagging it to work can sometimes be a challenge. But with a little planing, you can purchase and/or prepare foods that will travel well, taste great, and keep you on track at lunchtime. Try these tasty suggestions for on-the-go lunches:

1. Enjoy a healthy sandwich. Look for nutritious breads: 100 percent whole-wheat or whole-grain sliced bread, whole-wheat pitas, and whole-grain tortillas are terrific options. Be sure to choose lean deli meats like turkey breast, chicken breast, roast beef, and ham. Make sure you select varieties without added sugars (for instance, avoid honey-baked ham) and serve deli meats with diet-friendly condiments like Dijon mustard or sugar-free salsa.
2. Prepare a salad. Make a hearty Cobb or chef salad for one or more using dark, leafy greens, tomatoes, cucumbers, avocado, reduced-fat cheese, turkey bacon, and/or lean deli meats. Divvy it up into separate containers for any family member on the go. Put the dressing in a separate small container to add just before eating.
3. Consider soup. Lentil, split pea, and black bean soups are nutrient-dense, fiber-rich, satisfying choices, as are cold soups made from cauliflower or broccoli. Gazpacho is also an excellent choice for a hot-weather lunch. The great thing about soup is that you can prepare a big pot on a Sunday and it will last you a few days into the week. Hot soups can be packed in a microwavable container; cold soups in a thermos.

Top 7 Diets of 2011

Check out this great article I found about the most popular fad diets of recent years...

People looking to shed pounds are bombarded with new and old diet strategies. Some promise quick and easy weight loss, while others require a long-term commitment and lifestyle changes. Consumer Reports recently tackled the age-old question — which ones really work? — in their latest diet ratings, the first update since 2007.

According to Consumer Reports graders, the Jenny Craig diet program was the clear winner, beating out six other popular diets, including Slim-Fast and Weight Watchers. They graded the plans based on how well they adhered to the 2010 U.S. Dietary Guidelines and on the results of published clinical studies that examined the diets' short- and long-term weight loss and drop-out rates, according to ABC News.

A 332-participant study published in Journal of the American Medical Association last October is said to have given Jenny Craig an edge over other weight-loss programs, according to ABC News. The researchers found that 92 percent of Jenny Craig dieters, all women, stayed committed to the plan for two years and lost nearly 8 percent of their starting weight. (According to NPR, some critics have carped that the JAMA study was paid for by Jenny Craig.)

Nutrisystem ranked last in the diet rankings, in part because no long-term studies on its effectiveness were available.

So is the Jenny Craig diet the answer to your weight-loss woes, or will one of the runner-up diets work better for you? Get the facts on each of the diet plans, listed in rank order from the Consumer Reports review, from our Diets A to Z center.

No. 1: Jenny Craig Diet
The cornerstone of the Jenny Craig diet is support from a personal consultant (at one of its centers or by phone) who customizes a meal program and then checks in with you weekly. Costing upwards of $600 per month, the Jenny Craig diet includes three prepackaged meals and one snack each day, supplemented with your own fresh fruits and vegetables.
Read more about Jenny Craig.

No. 2: Slim-Fast Plan Diet
The Slim-Fast Plan is a low-calorie diet that focuses on swapping out meals for one of its meal-replacement products: shakes, snack bars, meal bars, smoothies, cookies, and powders for reconstituting by mixing with skimmed milk. Dieters eat six times a day — three snacks, two Slim-Fast products, and one “sensible meal.”
Read more about Slim-Fast.

No. 3: Weight Watchers Diet
Around since the 1960s, the Weight Watchers diet program assigns points to all foods, which you then use to figure out what and how much you can eat to achieve your goal weight. The program is known for its weight-loss support groups, both online and in person, and education about proper portion sizes.
Read more about Weight Watchers.

No. 4: Zone Diet
The low-calorie Zone diet offers the promise of warding off chronic health conditions and resetting your metabolism by changing the balance of the foods you eat. On the Zone diet, you get 30 percent of your calories from protein, 30 percent from fat, and 40 percent from carbohydrates.
Read more about the Zone Diet.

No. 5: Ornish Diet
Developed by Dean Ornish, MD, the Ornish diet plan is an extremely low-fat, high-fiber, vegetarian diet. It dictates that less than 10 percent of your calories come from fat. The diet excludes meat, fish, and fowl. Some research suggests this diet can lower cardiovascular risk factors such as high blood pressure.

No. 6: Atkins Diet
The low-carbohydrate Atkins Diet focuses on eliminating refined carbs such as white bread, flour, and sugar. The premise of the Atkins Diet is that if you cut back on carbs, the body’s usual fuel source, you’re forced to burn your fat stores for energy and thereby lose weight.
Read more about the Atkins Diet.

No. 7: NutriSystem Diet
NutriSystem is a weight-loss program that controls calories with balanced, easy-to-prepare meals. The portions are small and composed of 55 percent carbohydrates, 25 percent protein, and 20 percent fat. The typical meal plan cycle is 28 days

Bad "Situation"

The key to success on any fitness program is having a game plan for every situation that might throw you off course. It isn't brain surgery — it's common sense. Think of yourself as being on a mission: If you take the time to think ahead, you can come up with ways to combat every situation. Here are a few surefire strategies:

Go through your kitchen and throw out all the junk food and processed garbage immediately. (Hey, you can't eat it if it's not there!) Don't buy these foods anymore — just eliminate them from your kitchen entirely. Even if you have to put up with a little whining from your partner or the kids (if you have any), they're better off not eating that crap (tell them I said so!). Reacquaint yourself with your local supermarket, find the healthy sections, and try to avoid the foods that make you feel powerless.

If you run into trouble at the office, make an effort to avoid the high-voltage areas. If there is a vending machine in the kitchen or if the cafeteria features overly fattening foods, stay away from these places. Bring healthy snacks and meals from home to stash in your desk. Do whatever you can to steer clear of anything that might throw you off course and hamper your success.

Loosing Weight Doesn't Mean Sacrifice!

We often think that when dieting, or trying to loose weight we have to sacrifice a lot of things. Which is totally not true. You just have to be smarter about the choices you do make, and the amounts (moderation) of foods you do eat.

When dieting you can actually cut out a lot of good healthy foods that your body needs. Check out the guidelines below for some tips, and ways to avoid sacrificing your fav foods whlie still shedding pounds.

 Low calorie density. Your body doesn’t count calories — instead, it responds to the volume of food in your stomach. Fool your brain into satiety by choosing foods that have a lot of bulk but few calories — like fruits, vegetables and nuts.

This principle doesn’t just apply to snacks — a piece of fruit, a leafy green salad or a cup of soup before a meal will help you eat less during that meal too.


Fibre. In addition to keeping you regular, dietary fibre also curbs your appetite. Fibre helps slow the absorption of sugar into the blood stream and prevents blood sugar spikes — plus it keeps you feeling fuller longer, like that bowl of porridge that “sticks with you”. In addition, high fibre foods typically require lots of chewing, which also helps the brain recognize you’re getting nourishment.


Protein. It’s an important component of muscles, but skimp on this nutrient and you’ll lose muscle, not fat. Protein takes a lot of energy to use up, and it tends to stick around the digestive track for a while — also helping you feel satisfied longer.


Calcium. Don’t shun dairy! Well not completely anyway....Not only does calcium help support bones and teeth, it also helps burn fat. Many studies have established that calcium helps stimulate the body to break down fat — especially the fat stored around the abdomen. However, the best weight loss benefits in regards to dairy are when you eat very small portions, and low calorie options.

Mother's Day Fitness

So I was thinking about Mother's Day this morning, and how to honour our life givers, and care takers. Flowers are nice (but they die quickly), a card let's her know that you are thinking about her (but can sometimes be a bit impersonal). And what gift do you give a woman that has it all?


How about doing something for your Mom that is truly good for her, and will go beyond one day of love and gratuity?

I'm talking about your Mother's life long health! This Mother's Day do something with, or for your Mother that will last the rest of her life! Some things that come to mind are; Join a gym, get a Yoga membership, hire a nutritionist, take some healthy cooking classes, join a running group or spinning studio, plan to do attend charitable events, fund raise for an activity and then take part in it, or check out a local fitness seminar!! All these things can improve your Mom's health, wellness, and even strengthen your relationship with her.

Carbs: Bad for your skin?

Carbs are an important source of energy, but we tend to eat too many of them and not enough protein. In addition, some of us go for more than a few hours without eating a meal, then eat a lot in one sitting. This is bad because eating a lot of carbs can lead to sharp spikes in your blood sugar level, which can then wreak havoc on your skin.

High blood sugar can trigger oil production and worsen acne. For example, in one study, volunteers who were fed a diet consisting of 55 percent carbs, 15 percent protein, and 30 percent fat (a typical modern diet) had a 20 percent increase in their levels of androgens (the acne-causing “male” hormones that stimulate oil glands) after just one week. Meanwhile, a group of volunteers who ate a diet that was 25 percent protein, 45 percent carbs, and 30 percent fat had balanced blood sugar and lower levels of androgens after seven days.

We also know that high blood sugar can lead to premature aging. Elevated blood sugar interacts with proteins in the skin, stimulating enzymes that break down collagen and elastic tissue, the supporting structures of skin.

The solution: Avoid refined grains, such as white toast, pastries, white rice, and white pasta. Instead, choose whole-grain products, which are digested more slowly and so result in a less dramatic blood sugar elevations. In fact, the most important aspect of keeping your blood sugar balanced is the composition of the carbs you eat. In other words, it’s good to add chicken to your pasta, or peanut butter to your toast, but it’s much more important that your pasta be made of whole wheat and that you choose brown instead of white rice, and whole-wheat bread instead of pastries or muffins.

BroncoFit on Air

That's right my lovelies! Mr. BroncoFit himself will be live on air on PROUD FM 103.9 Monday May 9th @ 4:15pm

If you can't tune in via radio, be sure to Listen Live @ http://www.proudfm.com/

Topic I'll be discssussing: How to Quickly & Safely loose 10 pounds in 4 weeks.

It's gonn abe EPIC! Tune in!

Is Your Cat Confused About the Referendum?

Snack Smart in any Airport

So you're traveling this spring or summer via airways...and of course you're stuck at the airport when you get a little craving for something sweet, or salty perhaps? Just remember it is possible to stay on track with your healthy eating, diet, or new lifestyle change. Instead of gorging on chips, pastries, or candy...Eat these fat friendly snacks to keep you on track and guilt free. Oh, and skinny for your final destination!

• Nuts. Almonds, Cashews, Pistachios, and Walnuts. Peanuts are ok, but in moderation.
• Fruit. Go nuts! LOL get it! Cuz I just said eat nuts! Whomp whomp :)
• Beef Jerky. High protein, no carbs so it wont spike you insulin levels. But if you're watching your sodium intake, you should probably avoid this salty treat.
• Sandwich. Pick a sandwich with lean meat, and whole grain bread.
• Liquid snack. Protein shake, or meal replacement. Skim milk, water or juice. Sometimes we're not really "hungry" just a bit dehydrated.
• Salad. Duh, no brainer. Just watch the dressing.

Snacks to AVOID:

• French Fries
• Chocolate bars
• Chips
• Candy
• Smoothies (Contain tons of sugar)
• Fried foods
• Cakes, and pastries
• Ice Cream
• Bagels and doughnuts

Today's Healthy Recipe

Avocado & Grapefruit Salad

Ingredients

• 8 cup(s) lettuce, mixed greens, torn
• 2 grapefruit, peeled and sectioned
• 1 avocado, pitted, peeled, and sliced
• 2 tablespoon vinegar, raspberry
• 2 tablespoon avocado oil, or olive oil
• 1 tablespoon water
• 1 teaspoon sugar
• 1/8 teaspoon salt

Preparation

1. On a large serving platter or 6 individual salad plates, arrange the mixed salad greens and/or spinach, grapefruit sections, and avocado slices.

2. For dressing, in a small bowl, whisk together raspberry vinegar, avocado or olive oil, the water, sugar, and salt. Drizzle over the salad mixture.

Flying to Killareny

Photos from Sat April 30, 2011. My friend Tim and I flew to Killareny for lunch and a hike. Tim is a pilot and has is own plane. I'm super lucky to be able to experience this...I also got to fly the plane myself!