Here is "Staples of the Healthy Kitchen-Part 2" from our series NUTRITION. THE MAIN INGREDIENT. Here we show you the foods we keep in stock in our refrigerator and pantry. We have learned that being properly prepared will aid in decreasing the need to participate in behaviors which will hinder the success of our nutritional program (i.e. - unhealthy meals, missed meals, and over-eating). Go to www.denisebondfitness.com to download the grocery shopping list of the items displayed in the video.
If you are unsure how to make what you are eating work for you in meeting your fitness goals - weight loss, toning, muscle gain, or overall health - contact us, let us make a custom meal program for you empowering your success. Contact us at 281.973.4884.
In the upcoming videos we will be taking the food items from this shopping list and teaching you how to make mouth watering recipes. Yes healthy food can be mouth watering.
We are so excited to be on this journey with you, please contact us with any questions and also success stories. We are here to help and celebrate you!!!!!
Your partner in health and wellness,
Series: NUTRITION: The Main Ingredient
Part 2 – Staples of a Healthy Kitchen-
Foods and Condiments
Grocery List by Store:
Fair life Fat Free Milk or HEB Mootopia Fat Free Milk
Walden Farms Sugar Free Pancake Syrup
Ezekiel 4:9, Low Sodium Bread, Flat Pockets, Tortillas
Kodiak Pancake Mix – Regular or High Protein
Mary’s Super Seed Crackers
Springhill Ranch Brand – 98% Fat Free Ground Beef
* If unavailable us the highest % your store offers
G Hughes BBQ Sauce – Sugar Free
General Grocery Store:
Ground Turkey Breast – Extra Lean
O% Fage Yogurt
Oatmeal – Instant or Regular
Fat Free Cheese
Rice – White or Brown – Your choice at this point
Fruits – Bananas and Your Choice
Vegetables – Your Choice – Grilled Frozen or Fresh – I like to have both
Green Peppers, Onions, Squash, Zucchini, Jalapenos, Cucumbers, Frozen Grilled Red and Yellow Peppers and Frozen Zucchini.
Potato’s – Regular and Sweet
Sugar Free Smucker's Jelly
No Salt Fresh Almond Butter– Usually the kind you grind at the store
No Salt Heinz Ketchup or Reduced Sugar Heinz Ketchup
Water – A MUST
For assistance in creating a custom meal plan please contact us at 281-973-4884.
Thank you for joining us on this journey. Your success is our success.
Scott and Denise
Series: NUTRITION: The Main Ingredient
Part 1 – Staples of a Healthy Kitchen- Spices, Sweeteners, And Kitchen Power Tools
Grocery List by Store:
HEB and Kroger’s:
Tony Cachere’s Salt Free Cajun Seasoning
Adams Chili Powder
Fiesta: Fancy Light Chili Powder
NO SALT – Salt Free Alternative
Mrs. Dash Seasonings – Garlic & Herb, Southwest, Chipotle, Lemon Pepper, Extra Spicy, and Table Blends
Honey – local if available
Simply Texas Gourmet Foods – www.simplytx.com
Spices and Rubs:
Salt –Free BBQ
Extra Virgin Olive Oil
Grape seed Oil
Pam – pan Spray (Your Preference)
My Personal Favorite you can use yours and we will talk about protein powders and other supplements in another episode
SFH PURE Protein Powder– Vanilla or Coconut – purchase online or at Vitamins and Such in Houston and Kingwood, TX and Complete Nutrition locations
Kitchen Power Tools:
Toaster – we like for our kitchen but not a necessity for yours
Thank you for joining us on this journey. Your success is our success.
Scott and Denise
Here in our NUTRITION. THE MAIN INGREDIENT series we set the stage for the coming series with all the spices and kitch gear you'll need and drop our first QuickHit recipe our killer real food protein shake
When timing is everything: When to consume carbohydrates
There is a very common question that I get asked very routinely as a Nutritionist. “When should I consume carbohydrates? Before my workouts or after my workouts?” “Should I reduce my carbohydrate intake on the days that I am not training?” These are all very important questions when trying to maximize your results. All too often, we hear from our peers “Cut your carbs in order to achieve maximum fat loss.” While this can be true when trying to shed off those last few pounds, or when prepping for a vacation on the beach, this does not hold true throughout a prolonged period of time.
Simply for the Following:
1. It is your bodies first source of energy. Carbohydrates keep you awake & energized and help maintain lean muscle. Following a low fat low carbohydrate diet for a prolonged period of time will result in loss of lean muscle.
2. Carbohydrates help support your energy and glycogen levels when you are having a workout. Ever notice when you start off going “hard,” then halfway through your workout you could care less about pushing yourself; you are just ready for the workout to be done? This is due to your glycogen levels being too low causing you to feel drained.
These are just a couple of reasons surrounding the question of incorporating carbohydrates in your daily life.
Back to the question of when to consume carbohydrates, before or after a workout?
Some people may argue that taking them before will give you the sustained energy (as I noted above) throughout your entire workout, while others will say to take them after your workout to help with your recovery. Well I want to show you what research has proven about this question, and give you some piece of mind when you are making your decision on a pre workout snack/meal. A Study from the Journal of Sports Sciences analyzes all points of consuming carbohydrates. From before your workouts, after your workouts, before & during your workouts. What they found out was that “The consumption of carbohydrate immediately before & during exercise represents and effective strategy to provide an exogenous fuel source to the muscle & central nervous system… supplementary carbohydrate during exercise can enhance performance.” (1) A second study from the Journal of Sports Sciences also encourages to consume carbohydrates before a workout. “Carbohydrate intake should not be avoided during the 4-hour period before exercise.” (2)
But now I want to touch very briefly on the subject of the types of carbohydrates there are. There are two different types of carbohydrate families, the simple carbohydrate and the complex carbohydrate. The simple carbohydrate can be found in products such as candies, ice creams, snacks, desserts, sugary foods, processed foods, certain High GI fruits, etc. These types of carbohydrates provide little to no nutritional to your body. They spike your blood sugar, giving you a greater chance for obesity & diabetes when over consumed. Then you have your complex carbohydrates, which are carbohydrates that are lower on the Glycemic Index. They are also carbohydrates that contain more fiber. This allows your body to absorb the sugars more slowly, giving you more prolonged energy to use. Now, when consuming carbohydrates before your workouts, it is important to consume these complex carbohydrates. A study from the International Journal of Sports Science suggests “that a low GI pre-game meal may prolong endurance during strenuous exercise…” (3)
So to answer the question in a simpler term, consume a complex carbohydrate before a strenuous workout. This will help your body function more properly, giving your body the prolonged energy it needs to push through the entire workout. But are you confused on which foods to consume? Here is a quick list of some low Glycemic Index fruits that would be perfect before a workout.
· Small Banana
1. Burke, Louise M., “Carbohydrates for training and competition,” Journal of Sports Sciences. June 2011. Volume 29. 17-27
2. Coyle, Edward F., “Timing and method of increased carbohydrate intake to cope with heavy training, competition and recovery,” Journal of Sports Medicine. Nov. 2007. Vo.l 9. 29-52
3. E, Thomas D., “Carbohydrate feeding before exercise: effect of glycemic index,” International Journal of Sports Medicine. 1991. Vol. 12. 180-186
IBS ( Irritable Bowel Syndrome), this has been a topic that I am asked about continuously. I am so shocked at how many of my clients, friends, family, other trainers, suffer from some form of this. Many not wanting to use prescribed medication to address it. I have a client that I asked to share her story about her life with IBS in order to give those of you suffering with similar issues some insight that you are not alone in your struggle. I thank her for sharing her story.
A TALE OF IBS - Author: Anonymous
I had IBS (Irritable Bowel Syndrome) 20+ years ago – yes, before it was “cool.” I was young, energetic and my body was stressed….very stressed. During a time where I was carrying a full course load in college, eating typical poor college student food, working nearly full-time hours at night, paying all of my own bills, finding time to run 10 miles a day and sacrificing much of my sleep to ensure that I could get it all done, my body finally whispered that things were about to change.
At first I just thought it was a few bouts of diarrhea and all its associated symptoms. It must have been something I had eaten, I thought. But this quickly shifted to bouts of constipation, pain and bloating, and back to diarrhea. This drove me to eat less to avoid the complications that would most certainly follow. My weight dropped down rapidly to levels usually seen with early eating disorder participants. And the cycle continued until one day I was in so much pain, that I went to my general practitioner…..who sent me to a gastroenterologist.
Given my symptoms (some not mentioned in this article), there were many tests run in an attempt to rule out other diagnoses that would have been disastrous, including the “C” word, yes cancer.
But finally I met with the doctor who revealed I had IBS. IB-what, I asked? IBS had not become one of the most popular ailments of the day, as it has today. Fortunately for me, there were no known prescription drugs to help “manage” (notice I said manage, not cure or heal) my new “best friend.” I said fortunately because my doctor was a bit atypical and believed there was a better way to manage this condition that seemingly nobody had even heard of at the time. And surprise, it was really an easy fix….IF you follow the directions. Following directions was something that I was good at, so there was no problem there…..and so I did just that. And the directions were:
• Take one measured teaspoon of psyllium husk or psyllium seed (all that was available at that time) on my tongue each morning followed by 8 oz. of water.
• Add more fibrous foods to my diet – that means vegetables, every day, 3 meals a day and stop eating anything that qualifies as “junk food” – and we all know what that means
• Get more sleep
• Reduce my stress level
That’s all, I asked???
Psyllium seed was not something that I had ever heard of before this. Back in that day, there were no supplement stores within 10 miles either direction and in fact, most of the choices at that time were drug stores. To my surprise, Walgreens carried a can of psyllium seed and I was off to accept the challenge my doctor put before me.
Psyllium seed (or their husks) I found out, contain a sticky, course substance, called mucilage if you are interested, which when mixed with water swells inside your intestinal tract. That little teaspoon of seed expands and due to its course nature, scrapes the sides of the GI tract taking any potentially toxic build-up with it. It also reduces the transit time and adds needed volume for those with IBS-D and/or IBS-C.
The commitment that I had to those four little directions from my doctor mentioned above, changed my life back to the life I remembered pre-IBS, and now I knew exactly what IBS stood for. After only a few weeks my symptoms reduced so significantly that I almost forgot that I had IBS. After one year of following those four little bullets, I DID forget that I had IBS……because from all indications, I no longer had it. Over time, I was able to remove psyllium seed from my routine entirely, continued practicing healthy eating habits, including my vegetables and IBS never came back to visit. Can I call it a cure? I don’t know, but I’m not taking any chances and maintain my healthy lifestyle – you know, the one we all have heard before, eat right, drink lots of water, exercise often, reduce stress levels, and get plenty of sleep.
One last note of mention is that, like most things, it is a process and the more closely you follow the process, the better your chances of success. There will be a transition and at first, every day will not be IBS-free. On those days, it helps to take another natural product – peppermint pills or gels. Peppermint helps to soothe the digestive tract and reduces the spasms which can cause an episode. For all of you who might be suffering from this ailment, I hope this article provides the knowledge that you might be needing to provide the relief you may be seeking.
In any relationship it is all about finding the right person. When you decide to hire a personal trainer you are embarking on a very personal relationship. You are putting your health and wellness into their hands, you are going to tell them your aspirations and goals, you may have to be vulnerable, possibly revealing intimate or personal issues about you that impact your health. A good trainer will discuss your current diet and you may find revealing an honest version of how and what you are really eating can also cause some embarrassment as we often don’t even realize how off our diets have become until we write it down or say it out loud. And then the measurements….
While sometimes hard all of these things are ultimately positive and required in taking the first step in achieving your fitness goals. Choosing the right person to be your guide, coach, mentor and the one person after you that you are accountable to is extremely important. Finding the right match of skills, knowledge and philosophy to get you to your intended goal is often the difference between someone’s success and failure. If you are ready to start, plateaued or burned out in your current routine and have decided to hire a trainer the first step is to set-up a meeting to see if your goals and their approach align. Most importantly do you feel comfortable with this person as this is going to be a real, personal and possibly long-term relationship.
This is about changing your life, your lifestyle and you, this is making a commitment to yourself. We are a team of fitness professionals and nutritionists that can guide you to safely, aggressively and successfully to meet and exceed your goals. Call us to schedule an appointment 903.539.1738
You are waiting to happen.
How do you cardio? - the 5 minute tutorial. Cardio comes in three main metabolic flavors with a range in each, let's call them high, medium and low based on output and intensity and which is most easily measured via heart rate - hence the moniker 'Cardio'. Each produces a slightly (or vastly) different effect on the body due to the metabolic state during and after training.
Low Intensity (110HR)- Your friend for fat burning. Why? It allows the body to burn fat as fuel because the demands on the body are not overly intense so the your body has time to turn fat stores, not your body's normal fuel go to, into energy. It's a great warm-up, great for fitness beginners, great for weight management and why you see the physique people walking at an incline on the treadmill. They are burning fat while preserving their hard won lean tissue -- this is winning in the physique.
Medium Intensity (130HR) - Your aerobic, steady state, endurance training zone. This is where you drop into a zone and get your runners high. Many of us live here for our cardio training getting in a 5K or 10K run daily or a couple times a week. This is great for building endurance, training for longer runs or triathlons and just generally building overall fitness and cardio vascular health. Run, bike/spin, row and just go. In terms of fuel your body will use glucose and glycogen (sugar) in your system as fuel because the rigors demanded ask for a more readily available fuel. One danger in moderate endurance work is lean body tissue can be sacrificed (catabolism) as fuel if all readily available fuel stores are used -- this not winning in physique.
High Intensity (150+) - Your anaerobic "I never agreed to anything like this...ever," battle between body and brain state but your anabolic choice. Usually practiced in minute(s) long intervals with periods of rest between because you are only physically capable of performing in the zone for several minutes or even seconds if pushing anaerobic threshold or VO2max. Here is where you build your performance PRs with this type of interval training. Your body is now having to switch over to using oxygen as a fuel source creating lactic acid and consequently physical fatigue which is why short bursts are followed by recovery allowing the body recover. Think hill sprints, sprinting, a sick spin class. Amazing things happen in this zone - increased protein synthesis and Growth Hormone (HGH) production and a massive metabolic lift often called afterburn. All your friends in gaining muscle and burning fat and looking and feeling better. This, without getting into fast and slow twitch muscle fiber composition variations, is why sprinters looked so unbelievably jacked. This is anabolic training outside the weight room.
It is good to mix all these at different times but for a physique focused training routine try 45 minutes incline walking 3-4 times a week and 20 minutes of 1 minute on 1 off hill sprints 2 twice a week. This is a very simple look at the science of metabolism and each athlete has different needs so ask us about your goals and how we can tailor a winning training and nutrition program for you.
When you are training and holding to a strict nutrition program it is important to honor your wants in terms of foods that taste great and satiate your cravings. Many times we run a highly structured meal plan only to end up binging when we crack due to cravings or caloric restriction. If you are eating well, giving your body everything it needs and riding the edge of cheating with certain foods or meals you don't really need a big cheat day. That doesn't mean don't eat big a once or twice a week but you won't be as likely to lose it with a tray of lasagna and two pints of Ben and Jerry's if you are eating clean foods that satisfy your 'off reservation' desires.
We made these pancakes with protein powder, oatmeal and egg whites and dipped them in sugar free syrup. Coupled with very seasoned egg whites, avocados and sautéed peppers and onions no cupcakes were in danger of being harmed.
Ahhh if only. 7 day abs, 15 minute workouts, these and a myriad of other miraculously transformative workouts and diets were being hawked in the grocery store checkout as usual. Of course we all want instant gratification and fast results but those are rarely sustainable. Most of us are savvy enough to understand the reality of such claims and that like anything you have ever gotten results doing it came from putting in the time, putting in the effort, educating yourself and setting goals --- and very often working with someone who can help guide you through the process.