WATER!

Hey guys, so here I have included a study I found on the importance of including water in your diet and substituting other beverages for water.  The amount of calories that the average american takes in in beverages a day is astonishing.  Water also helps control hunger.  When the body is dehydrated, the pain can actually be mistaken for hunger leading to the consumption of excess calories that your body doesn't even need.  This article also recommends keeping track of the amount of water you drink each day instead of just estimating.  Many would be surprised how little water they actually consume in a day.  I try to drink at least a gallon of water each day to help my body run smoothly.  Try upping your water intake for a week and record how you feel, I am sure there will be a difference!
http://www.sciencedaily.com/releases/2003/02/030205073358.htm

Salad Recipes from Pinterest

I don't know about you guys, but as it gets hotter outside big, cold, crunchy salads and ice cream seem to be the only appetizing things in the heat!  But lets face it, lettuce and veggies get boring after a while.  I am always looking up new salad recipes and ingredients to help keep my menu exciting!  One of my favorite places to look and scan through recipes is Pinterest!  Pinterest is a great application that allows you to create interest boards and post internet pages to them.  It is really a great concept!

I figured I would share some great salad recipes with you guys, some include meat for those who prefer.
http://diet.allwomenstalk.com/healthy-salads-for-a-successful-weight-loss/



But I would also like to suggest that everyone go out and check out Pinterest!  Even if you do not wish to create an account, you can browse through the posts whenever you would like!

www.pinterest.com

Felicia Romero Fitness 360

Today I have this great video from Bodybuilding.com on pro figure competitor Felicia Romero.  Felicia has been training for over ten years and has won many awards.  Many women are intimidated by the gym and getting in with the boys on the weight training but the rewards can be amazing!  Felicia gives some great advice on choosing the right gym for you and your goals along with conquering your fears and getting into the weight room.  She also shares some great tips on nutrition and supplementation for bodybuilding as well!  Even if you aren't interested in female bodybuilding this video has some awesome tips that everyone can benefit from!   Hope you enjoy!
Felicia Romero Fitness 360

BEWARE The Oatmeal Trap!

Bodybuilding.com is one of my FAVORITE sites for training and nutrition tips.  I even keep a shortcut on my phone!
Breakfast is the all around most important meal of the day.  After your body has fasted through the night, it awakes lifeless and in need of energy and nutrients.  It's important to understand you're body and know what breakfast options give you the most fuel.  My favorite breakfast of choice before a long day or training session?  Protein oatmeal!  But sometimes we don't always have the time to make breakfast at home and have to resort to getting it on the go.  Fast food restaurants are now starting to jump on the "health" train and offer oatmeal at breakfast but beware and do your research before dining out because some of these options have lurking calories that could ruin a perfectly healthy breakfast!
This article lets you know what to look out for so you don't fall for the fast food trap!  It includes menu options from Starbucks, The Cereal Bowl, and Jamba Juice.

http://www.bodybuilding.com/fun/9-ways-to-ruin-perfectly-healthy-oatmeal.html

So this week I have a great article with over 100 tips for running!  Running can be very intimidating to many people but if you take it easy and set goals for yourself, you can be running races in no time!

Here are some of my favorite tips from the article:
1. Don’t carry loose change. It will annoy those who are running with you.
2. “Do not compare yourself to others. Run within yourself and for yourself first.
3. Even a bad run is better then no run at all.
4. Buy the powdered sports drink mix instead of premixed. It’s cheaper and more similar to race drink mixes
5. Do not increase your mileage more than 10 percent per week.
6. Ice aches and pains immediately.
7. Try shoes on in the afternoon when your feet are bigger.
8. Keep a training diary
9. Wear sunscreen and a hat when the sun is beating down—even in winter.
10. For hot weather fill your water bottle about half way lay it at an angle in the freezer and just before you head out for your run top it off with more water.


If your interested you can check out the entire article at this link:
http://completerunning.com/archives/2006/09/12/100-beginner-running-tips/

Protein Shake Recipes

One of the best ways to lean out and form lean muscle mass is to incorporate lean protein into your diet plan.  After an intense workout, your body needs protein to recover and build.  I have found the most effective way to accomplish this is by having a post workout protein shake after my workouts.  Not only does protein help your muscles recover, but it does wonders for your appetite, and if you're like me, your appetite goes wild after an intense workout.  When looking for protein, you should consider your goals.  Are you looking to lean out or gain mass?  If you are looking to lean out, you should make sure the fat, carb, and sugar intake is low.  If possible, avoid all sugar.  It is also important to look at the ingredients.  Many brands of protein include cheap fillers like creatine and artificial sweeteners to bulk up their product and make them taste better.  Isolate protein tends to be the purest form of protein.

Bodybuilding.com is one of my favorite websites.  They not only post bodybuilding tips and tricks but workouts and recipes as well.  You can even keep track of your own progress with pictures and detailed information and share your success with others!

Here is a link to some great protein shake recipes to keep your post gym routine interesting!

http://www.bodybuilding.com/fun/proteinshakes.htm

This is one of my favorite brands of pure protein and can be purchased at GNC from the link below.  

http://www.gnc.com/product/index.jsp?productId=2134407

Spicy Pineapple Tofu

Hey Guys!  

So just wanted to share with you my fabulous Vegetarian pre-gym lunch from last week!  It was the perfect blend of carbohydrates and protein to get me through my workout after a long afternoon of classes.  So you're probably wondering what this is?

Spicy pineapple tofu with spinach, feta and quinoa... YUM!

I started off by frying up some tofu with some spicy pineapple marinade and only a drop of olive oil.

I also boiled some spinach and heated up some quinoa that I had pre-made earlier that week in a larger batch.  After it was all done, I combined all ingredients in a bowl with a sprinkle of feta and some extra slices of fresh pineapple. 

It's always a great accomplished feeling when you create something marvelous of your own by accident!

By the way, tofu is a great meat substitute that absorbs any flavor that is added to it.  You can even add buffalo sauce and make a great spicy buffalo tofu salad!

But that's for another time!

Hope you give it a try!