Monday, February 7, 2011
Tuesday, January 25, 2011
A little factoid that makes you go hummmmm...........
Q: If you grew up eating either of these or both I wonder if you knew the difference, would that of made u choose one or the other? And would it have made a difference in our overall physique and performance. So, I did a bit of research and noticed that most fitness and figure competitiors, as well as bodybuilders and endurance athletes, choose oatmeal as their steamy calente cereal of choice. So, the question is--Is there a differance between cream of wheat and oatmeal?
A: Ok. So here is the down low on these miracluous grains!! While oatmeal and cream of wheat are both hot cereals, and both are made from grains, their similarities end there. "For starters, as their names imply, cream of wheat is made from the grain, wheat, while oatmeal is made from the grain, oats. Furthermore, and this is really where their major differences come into play, cream of wheat is highly processed. Just like white bread, which also starts with wheat, cream of wheat is stripped of most of its fiber-filled bran and vitamin- and mineral-rich germ. The end result is mostly starchy endosperm. Of course, the cereal is later fortified with vitamins and minerals, but the real problem is that with the majority of the fiber gone, this starchy cereal is a fast-digesting carb. If you’re eating that for breakfast you won’t be burning as much fat throughout the day, or have as much energy, as research shows you will with a whole-grain, such as oatmeal. Oatmeal is not stripped of its fiber and therefore is a slow-digesting carb. Research shows that athletes who consume a slow-digesting carb for breakfast, burn more fat and have more energy throughout the day, as well as during exercise. Oatmeal also provides multiple health benefits. It has been shown in clinical studies to help lower cholesterol and it contains antioxidants, which have been shown to help reduce plaque formation on arteries."(Jim Stoppani, PhD)
So let's stick with yummy Hot oatmeal as your breakfast cereal of choice. However, if you want to get your cream of wheat fix, as research suggest--an optimal time to have some would be "immediately after workouts when the insulin boost this fast-carb provides will help to drive the carbs into your muscles and turn on the processes in muscle that boost recovery and growth".(Jim Stoppani, PhD) Or you can try cream of brown rice....sounds weird but oh so yummy!!!!!
Here’s the nutritional comparison of oatmeal and cream of wheat:
1 cup cooked oatmeal: 147 calories, 6 g protein, 25 g carbs, 4 g fiber, 2 g fat
1 cup cooked cream of wheat: 131 calories, 4 g protein, 28 g carbs, 1 g fiber, 0.5 g fat
A: Ok. So here is the down low on these miracluous grains!! While oatmeal and cream of wheat are both hot cereals, and both are made from grains, their similarities end there. "For starters, as their names imply, cream of wheat is made from the grain, wheat, while oatmeal is made from the grain, oats. Furthermore, and this is really where their major differences come into play, cream of wheat is highly processed. Just like white bread, which also starts with wheat, cream of wheat is stripped of most of its fiber-filled bran and vitamin- and mineral-rich germ. The end result is mostly starchy endosperm. Of course, the cereal is later fortified with vitamins and minerals, but the real problem is that with the majority of the fiber gone, this starchy cereal is a fast-digesting carb. If you’re eating that for breakfast you won’t be burning as much fat throughout the day, or have as much energy, as research shows you will with a whole-grain, such as oatmeal. Oatmeal is not stripped of its fiber and therefore is a slow-digesting carb. Research shows that athletes who consume a slow-digesting carb for breakfast, burn more fat and have more energy throughout the day, as well as during exercise. Oatmeal also provides multiple health benefits. It has been shown in clinical studies to help lower cholesterol and it contains antioxidants, which have been shown to help reduce plaque formation on arteries."(Jim Stoppani, PhD)
So let's stick with yummy Hot oatmeal as your breakfast cereal of choice. However, if you want to get your cream of wheat fix, as research suggest--an optimal time to have some would be "immediately after workouts when the insulin boost this fast-carb provides will help to drive the carbs into your muscles and turn on the processes in muscle that boost recovery and growth".(Jim Stoppani, PhD) Or you can try cream of brown rice....sounds weird but oh so yummy!!!!!
Here’s the nutritional comparison of oatmeal and cream of wheat:
1 cup cooked oatmeal: 147 calories, 6 g protein, 25 g carbs, 4 g fiber, 2 g fat
1 cup cooked cream of wheat: 131 calories, 4 g protein, 28 g carbs, 1 g fiber, 0.5 g fat
Monday, January 24, 2011
When the doors seem to close.....
Isnt it funny how life can test and stretch and mold you into something that could be great, but in the midst of this Hot bed of self discovery we do not let ourselves go thru the pain of the process. I am in the middle of this process myself and I do not like it. But, if I do not go throught the process of hard work then how can I truely enjoy and reap the benefits of that hard work? If I dont toil and cry and fight for what I know that God has for me and my path then how can I shine my light for others to see? I believe I am going through the narrow moments of my walk with God. And it feels so lonely. But I know that God has me wrapped up in his arms carrying me through this time in my life. I know I am not alone even though it feels like it. I thank God everyday for the opportunity to share my passion with others who need to hear the truth about what true happieness is all about!!! Whatever hardships I go thru I do it with God!! I know I must be patient and follow thru in everything I do!! That is the key to success!! We must follow through!!! Whether it be in pursuing your dreams, or taking time everyday to read your bible, or taking time to workout and do cardio, or taking time with family or friend follow through with all of them!!! I feel our lives would be more fruitful and more rewarding if we just gave ourselves into the process of our joureny--take that step and follow throught!!!
So, what how do we do this? One day at a time. One workout at a time. One coffee date a time. One bedtime story at a time. One bible/devotion at a time. It is about taking it one step at a time--just like when we first learned how to walk. Ok my friends!! I have a challenge for you. Let us set a goal for this week and try and follow thru with it!!! Then at the end of the week let's talk about it!! Please comment on this post so we can help each other through the hard times that would stop us from achieving our goals!!! I pray for all of my readers(friends) and your goals!!! Talk to you on Friday!!!:O)
So, what how do we do this? One day at a time. One workout at a time. One coffee date a time. One bedtime story at a time. One bible/devotion at a time. It is about taking it one step at a time--just like when we first learned how to walk. Ok my friends!! I have a challenge for you. Let us set a goal for this week and try and follow thru with it!!! Then at the end of the week let's talk about it!! Please comment on this post so we can help each other through the hard times that would stop us from achieving our goals!!! I pray for all of my readers(friends) and your goals!!! Talk to you on Friday!!!:O)
Monday, January 10, 2011
The start of a new week!!
Ok. So, these past few weeks have not been what I have expected. Although, I did have a great Holiday season, I was sick the whole entire time and was unable to train the way I wanted too. It has put in a mind set of confusion and sadness. I write this to you to show you how life can and does affect a fitness competitor,fitness model,etc....
I guess it has a bit to do with I was so on track right before the holidays then was derailed during, that trying to get back on without momentum is somewhat crippling me to move on....does that make sense? I am a Fitness Coach/Nutrition Consultant and love to help people achieve their very best. But, I feel if I don't let you guys in on the ugly side of training then I feel you guys will be misled into thinking it is always easy for us.
Well, I am happy to announce that it is NOT EASY!!!:O) In fact, It is so hard at times that I just want to cry for I feel like I am being such an em-poster to others and myself. Well, this is me telling you that right now I am struggling just to go to the gym( yeah that is right--the person that breaths the gym). But, that doesn't mean that I am not going to dust myself off and go anyways.
I will not let self-pity and self-doubt enter my mindset!! I will not let my body and how it feels(unless I cannot move because of some heinous sickness)dictate what my goals are!! I will not Let negative thoughts ruin the peace I have inside. I thank Jesus everyday for the ability to come to him and just download. I thank him every day for bringing people into my life who can encourage me and lift me up. I thank him every day for being so in the middle of my life that when moments like this happen he gives me an outlet to release the struggle inside. I am so blessed to have such an amazing friend in my life. God you are so good to me. Thank you.
Isn't it wonderful to be able to have sometime bigger than us to be able to go to in times of trouble. I encourage you my friends to reach inside yourself and find that something and let it guide you in the direction you should go. Let it help you through the hard times. I always say the only way to truly have a stellar outside is to have your inside at peace and in balance--that doesn't not just mean your physical inside but your spiritual inside as well. If your spiritual inside(your mind and thoughts) are off balance then your physical side will follow and become off balance.
It all works together. I call it the triple threat to optimal health and well being--mind, body, and spirt...with the spirit at the center. With that combo on our side what can't we do!!!!
As I write these words to you I am encouraged. I feel I can go on with the day know that My God has my back today and forever!!! My mantra! One day at a time, one workout at a time, one meal at a time, one small victory at a time...and for me today that is just merely to go to the gym and work it out!!!!!! Be blessed my friends and remember!! Stay fit, Always have fun, and Stay Focused!!!!
I guess it has a bit to do with I was so on track right before the holidays then was derailed during, that trying to get back on without momentum is somewhat crippling me to move on....does that make sense? I am a Fitness Coach/Nutrition Consultant and love to help people achieve their very best. But, I feel if I don't let you guys in on the ugly side of training then I feel you guys will be misled into thinking it is always easy for us.
Well, I am happy to announce that it is NOT EASY!!!:O) In fact, It is so hard at times that I just want to cry for I feel like I am being such an em-poster to others and myself. Well, this is me telling you that right now I am struggling just to go to the gym( yeah that is right--the person that breaths the gym). But, that doesn't mean that I am not going to dust myself off and go anyways.
I will not let self-pity and self-doubt enter my mindset!! I will not let my body and how it feels(unless I cannot move because of some heinous sickness)dictate what my goals are!! I will not Let negative thoughts ruin the peace I have inside. I thank Jesus everyday for the ability to come to him and just download. I thank him every day for bringing people into my life who can encourage me and lift me up. I thank him every day for being so in the middle of my life that when moments like this happen he gives me an outlet to release the struggle inside. I am so blessed to have such an amazing friend in my life. God you are so good to me. Thank you.
Isn't it wonderful to be able to have sometime bigger than us to be able to go to in times of trouble. I encourage you my friends to reach inside yourself and find that something and let it guide you in the direction you should go. Let it help you through the hard times. I always say the only way to truly have a stellar outside is to have your inside at peace and in balance--that doesn't not just mean your physical inside but your spiritual inside as well. If your spiritual inside(your mind and thoughts) are off balance then your physical side will follow and become off balance.
It all works together. I call it the triple threat to optimal health and well being--mind, body, and spirt...with the spirit at the center. With that combo on our side what can't we do!!!!
As I write these words to you I am encouraged. I feel I can go on with the day know that My God has my back today and forever!!! My mantra! One day at a time, one workout at a time, one meal at a time, one small victory at a time...and for me today that is just merely to go to the gym and work it out!!!!!! Be blessed my friends and remember!! Stay fit, Always have fun, and Stay Focused!!!!
Saturday, January 8, 2011
Friday, January 7, 2011
Just wanted to share a few more little itty bitty recipes/meals/snacks....Dont u just love the options!! Cant stand it!!
Snacks/meals
Hard boiled eggs and apples/fruit
1 whole egg
2 egg whites
1 apple, sliced
Or
Skip the eggs(Well at least skip the whole egg)
Add natural Peanut butter with 1 apple, sliced but add the 2 egg whites if you want to up the Protein
Turkey rolls
¼ cup light cream cheese or cottage cheese(don’t trip!! I will explain below.LOL)
¼ dried oregano or Mediterranean spices( can get it in the spice section)
¼ cup reduced fat basil and tomato flavored feta cheese crumbled
1 can 2oz chopped ripe olives drained
2 whole wheat tortillas (8 inches)
4 0z sliced turkey breast
1 cup baby spinach leaves
In a medium mixing bowl, use a fork to combine cream cheese, oregano, reduced fate feta cheese and olives. If you are going to attempt cottage cheese(and I strongly suggest u do cause it is fabulous!!!) but it in a processor and mix until it is a sour cream consistency. Then fall above ingredients. Evenly spread half the cheese mixture on each tortillas. Then top with half the turkey breast and half the spinach leaves. Roll up tightly, cover in plastic wrap and refrigerate until firm enough to slice about 15 minutes. Remove plastic wrap and slice each tortilla into 6 pieces. If you want to take it up a notch as Emeril would say!!! Try taking some mini bell peppers and roast them off in oven with olive oil and sea salt and put in oven for 35 min at 400 degrees. After let them cool( all this can be done prior to making this recipe) then use with any recipe or just eat as a side. and there you have it!! Enjoy!!
Enjoy
Salmon cakes
1 can of Salmon
1 cup Panko bread crumbles whole wheat(can get it at Whole Foods. They also have brown rice, quinoa crumbles too)
1 egg and 1 egg white
Spices
Onions diced
Worcestershire sauce or low sodium soy sauce just two splashes
Lemon half
Mix ingredients and fry in pan with either spray or a light coating of olive oil.
Hard boiled eggs and apples/fruit
1 whole egg
2 egg whites
1 apple, sliced
Or
Skip the eggs(Well at least skip the whole egg)
Add natural Peanut butter with 1 apple, sliced but add the 2 egg whites if you want to up the Protein
Turkey rolls
¼ cup light cream cheese or cottage cheese(don’t trip!! I will explain below.LOL)
¼ dried oregano or Mediterranean spices( can get it in the spice section)
¼ cup reduced fat basil and tomato flavored feta cheese crumbled
1 can 2oz chopped ripe olives drained
2 whole wheat tortillas (8 inches)
4 0z sliced turkey breast
1 cup baby spinach leaves
In a medium mixing bowl, use a fork to combine cream cheese, oregano, reduced fate feta cheese and olives. If you are going to attempt cottage cheese(and I strongly suggest u do cause it is fabulous!!!) but it in a processor and mix until it is a sour cream consistency. Then fall above ingredients. Evenly spread half the cheese mixture on each tortillas. Then top with half the turkey breast and half the spinach leaves. Roll up tightly, cover in plastic wrap and refrigerate until firm enough to slice about 15 minutes. Remove plastic wrap and slice each tortilla into 6 pieces. If you want to take it up a notch as Emeril would say!!! Try taking some mini bell peppers and roast them off in oven with olive oil and sea salt and put in oven for 35 min at 400 degrees. After let them cool( all this can be done prior to making this recipe) then use with any recipe or just eat as a side. and there you have it!! Enjoy!!
Enjoy
Salmon cakes
1 can of Salmon
1 cup Panko bread crumbles whole wheat(can get it at Whole Foods. They also have brown rice, quinoa crumbles too)
1 egg and 1 egg white
Spices
Onions diced
Worcestershire sauce or low sodium soy sauce just two splashes
Lemon half
Mix ingredients and fry in pan with either spray or a light coating of olive oil.
Just a little bit of the Med!!!!! Enjoy!!:O)
Feta Burgers
1lb of lean hamburger/ground turkey or ground chicken--my fav) meat
¼ cup of light feta cheese
¼ cup of scallions
¼ cup of black /kalimata olives dices
Sea salt and ground black pepper to taste
Garlic powder and onion powder to taste
Cumin and allspice optional
Grill or pan fry, if pan fry use Pam spray for the bottom of the pan.
Mix all ingredients together and make into patties. Enjoy the taste of the Mediterranean! You can either eat it plain or with a whole grain bun!!!
For a wonderful side Take some Mini bell peppers add some olive oil spray and sea salt and bake for 35 min then serve!!! Yummy!!! I love love love this recipe!!! Enjoy!!!
1lb of lean hamburger/ground turkey or ground chicken--my fav) meat
¼ cup of light feta cheese
¼ cup of scallions
¼ cup of black /kalimata olives dices
Sea salt and ground black pepper to taste
Garlic powder and onion powder to taste
Cumin and allspice optional
Grill or pan fry, if pan fry use Pam spray for the bottom of the pan.
Mix all ingredients together and make into patties. Enjoy the taste of the Mediterranean! You can either eat it plain or with a whole grain bun!!!
For a wonderful side Take some Mini bell peppers add some olive oil spray and sea salt and bake for 35 min then serve!!! Yummy!!! I love love love this recipe!!! Enjoy!!!
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