Spice of Life

Anyone who eats clean can identify with the misery of choking down plain chicken breasts day in and day out. These were staples in my diet when I first was "re-learning" how to eat. I ate everything plain--not just chicken, but fish, hamburger, tuna--you name it! And all I can say is BOR-ING!

That kind of boredom with nutrition is a sure bet for failure. Thankfully, I since realized there was no need for me to eat so blandly! I think I even teared up when I found out that seasonings could (and should) be part of my daily regime! Oh, I can't even tell you how much more exciting life has become since adding a little spice!

Now, I'm not just talking salt and pepper (although those will do if you enjoy them). You need not be a gourmet chef--Lord knows I wasn't given creativity or skill in the kitchen. That's why I love seasonings and spices--they're SO easy!

My all-time favorite is Toasted Sesame Ginger Seasoning by Victoria Taylor's Seasonings. I was introduced to this by a friend who is an awesome cook and she shared this wonderful gift with me (the actual recipe she used was right on the back of the Toasted Sesame Ginger bottle)! What's even better is that our local TJ Maxx carries Victoria Taylor's Seasonings (and you know I'm makin' a stop at TJ Maxx almost as often as I'm at the grocery store anyway). If you don't have Victoria Taylor in your area, you can find her masterpieces at www.vgourmet.com, which is also chock-full of great recipe ideas!

So go on folks and add a little spice to your life (drama-free, I might add)! Tell us what your favorite spices are and how you use them!

Chocoholics Anonymous

Hey All~
With Valentine's Day right around the corner, is all this chocolate making you crazy?! I recently read a blog post by a fellow Savage Sister (Lindsay, www.designerwife.com) who referred to herself as a "recovering chocoholic"---I can identify! Although, I'm not sure I'm yet "recovering"...maybe still in the denial stage. You see, I'm not the kind of person who waits for a holiday to indulge in goodies. I need to have me a little taste every single day! So, you can't imagine my excitement when I found a kind of chocolate that is actually good for you and that doesn't derail me on my journey to being the most fit I can be!

I can hardly hold myself back from raving about the benefits (and the taste) of dark chocolate. It's made from cocoa beans and is less processed than milk or white chocolate. It's full of antioxidants that have numerous health benefits, which include: lower blood pressure, enhanced mood, and antiaging effects (just to name a few!). It also contains less sugar than milk chocolate or white chocolate, so it won't mess with your blood sugar and cause more cravings later in the day (you know that viscious cycle that occurs when you allow yourself one little baby Snickers bar.......that turns into eating the whole bag?).

When choosing dark chocolate, aim for 70% or more cocao (the darker the better), which is less processed. If you're a daily indulger, like myself, try to find organic versions (good for the environment, grown without chemicals which can leave residue on the cocoa beans, and more likely to have gone through the fair trade process). Like any of life's pleasures, even dark chocolate should be enjoyed in moderation because it does contribute to your daily caloric intake (not fair, I know). At first bite, you might not find that your mouth does the same happy-dance that it does with milk chocolate; dark chocolate is an acquired taste, much like fine wine--or black coffee for your fitness fanatics:) Trust me, the flavor will grow on you and you will come to love it maybe even more than it's milky counterpart!

Despite my new affair with the darker version, I continue to be an equal-opportunity-chocolate-lover. I cannot, have not, and will not ever give up milk chocolate entirely (plus, for those of you who know me, I must support the sugar industry because my dad,brother, and uncle are sugarbeet farmers---and I love sugar!:). That said, I save my luxurious milk chocolate experiences for special occasions--and I can't think of one more perfect than February 14th! Happy Valentine's Day everyone! Hope you find yourselves enjoying a few morsels of dark chocolate!

Lifting Tips For Beginners

Good Morning! I enjoyed a very productive snow day yesterday and was able to get a lot of things done surrounding the training of my "clients" (i.e. those generous & brave women who've agreed to be my guinea pigs while I'm studying for my CPT exam). Some of these women are new to the weight room and have expressed their anxieties over venturing into a territory that can be quite intimidating in the beginning. Based on what I've shared with them, I compiled a list of weight-training tips that I've learned through my own training, trial and error, and research. This is by no means comprehensive, so if you've got something to add, please comment below!

Tips for Beginning Weight-Lifters

1. Vocabulary: reps vs. sets. Reps or "repetitions" are the number of exercises within one set. For example, you may do 3 sets of 15 reps of lunges.

2. Breathing. Your "out" breath should be during the difficult part of the lift. Some lifters make the mistake of holding their breath while exerting themselves---that's a good way to get light headed, so don't do this! Think Lamaze.....breathe through the pain! And make your breathing deliberate--you may feel stupid at first, but it will get you through those last few reps you never thought you could do!

3. Counting your reps. Try counting backwards. For example, if you have 12 reps to complete, count your first rep as 12, then 11, 10,9.......and so on. You're might be more likely to see it through to the end of the set if in your mind you've only got 2 reps to go!

4. Vocabulary: superset. This means performing one exercise right after another and then resting after both are completed. For example, if you had a superset that paired bicep curls with tricep extensions, you would complete the curls, then go straight to the extensions and then rest. This is a time-saving mechanism in the gym because your biceps are able to rest while you're working your triceps.

5. If you're looking to build muscle and firm up, do your weight training before your cardio. This way, you have the most energy going into your training and will be able to make the most gains with lifting.

6. Work your large muscle groups and multi-joint exercises first. For example, squats work many muscles, where as leg extensions are limited to the quads. Do your squats in the beginning of your workout and leave your leg extensions until the end. This is true of single leg/arm exercises as well. Fatigue your big muscle groups first, then fine-tune your muscle development with your single leg/arm work at the end.

7. If you're pressed for time and you're forced to choose, pick lifting over cardio. Lifting will burn calories long after your workout is over and increasing muscle means increasing your metabolism so that you burn more calories even when you're just hanging out!

8. Lifting will not cause you to "bulk" unless you are eating to do so. This is particularly true for females because we do not make enough natural testosterone to bulk up. As long as your nutrition is in line, you will not look like a linebacker just because you lift heavily. So, put down the 2-5 lb. dumbells and hit it hard!

9. Nutrition is 80% of any progress you're going to make in your physique. Consult your trainer or dietitian for guidance in this area. Don't waste your time in the gym by not having your nutrition support your workouts!