Blog 9/28/20 Don’t Overthink Your Nutrition
I hope you are all doing well and had a great weekend! Excellent work to everyone who made it out to classes this past week! It’s been very refreshing breathing in clean air the past several days! Unfortunately, there is a new fire that has started over the weekend in the Napa and Sonoma areas and it’s looking to become a large fire. Oh no, this is not good! With more smoke in the air, the AQI is forcasted to become unhealthy air for sensitive groups as the day progresses. Let’s continue to pray for these hard working firefighters who are working the front lines and putting their lives on the lines. It’s been an unbelievable year for them, right?! The next time you see a firefighter, shout some love their way and tell them how much you appreciate them!
Announcements and Reminders:
- Park Fitness Middle School PE is starting tomorrow, 9/29/20 at 2pm! I still have a couple of spots open, so if you have a middle schooler who you’d like to see get some exercise in, let me know! Cost is $95 for 8 classes, on Tues/Thurs 2pm to 2:45pm. NOTE: The AQI is forecasted as moderate, but if that changes and the air is unhealthy, I will push-back the start day.
- Barre Blend On-Line Lunch Time on Wednesdays! As a trial, I am moving Barre Blend On-Line from 7am on Wednesdays to 12noon. If you are interested in this class, please reach out to me and let me know. Also, is 45 minutes too long for a lunch hour and would you prefer 30 minutes? I can condense the class to 30 minutes if that would be helpful. Let’s do Barre Blend at lunch!
- Personal Training openings! If you have been looking for mid-morning or mid-afternoon personal training sessions, please reach out and let me know. I have more room in my schedule these days and would love to partner with you and help you with your health and fitness goals!
Class Schedule Week of 9/28/20:
Monday: Park Fitness at 8am, Cardio Core On-Line 5:30pm & Barre Blend On-Line 6:30pm
Tuesday: Cardio Core Curbside at 6:30pm NOTE: If AQI is poor or air is smokey and too hot, then I will move this class to on-line.
Wednesday: Barre Blend On-Line 12noon & Cardio Fusion On-Line 6pm
Thursday: Park Fitness 8am & Cardio Fusion Curbside 6:30pm NOTE: If AQI is poor or air is smokey and too hot, then I will move this class to on-line.
Saturday: Boot Camp On-Line 7:30am & Park Fitness 8:40am
Class Codes to use for pre-paid cards:
PF – Park Fitness
CCOL – Cardio Core On-Line
BBOL – Barre Blend On-Line
CCC – Cardio Core Curbside
CFOL – Cardio Fusion On-Line
CFC – Cardio Fusion Curbside
Thought for the week: Don’t Overthink Your Nutrition
Often when I speak to people about nutrition and spending time in the kitchen cooking, they admit that they are intimidated and overwhelmed about cooking healthier food. First of all, I think that this is a very common feeling and I believe there are many reasons why people feel this way.
We are all products of our growing up years and who is it that we learn from? It’s our parents of course. So, if you had a mom who loved to cook and brought you into the kitchen to help out, you probably have more knowledge about how to function in the kitchen and make meals for your family. If your family didn’t have time to cook, due to varying schedules or evening activities, and chose to eat out, then this would be more familiar and comfortable for you as an adult.
The good news is that it’s never too late to learn! And, more good news is that eating healthy foods can be super simple! Many of you who are reading this blog are good friends and clients of mine and honestly, we are more like family than anything right? You don’t labor and sweat to death together like we do every week and not have a bond! LOL! So, you know my afternoons and evenings are very busy, so how do I put healthy and simple meals on the table for my family? Well, I’m happy to share some tips with you guys today, in the hopes that you’ll try a few of these things to simplify your life and reduce your waistline too!
- Veggies as Snacks. There are so many things we can do with veggies. Listen to me friends. We cannot be healthy without eating vegetables. The vitamins, minerals, and nutrients they provide fuel up the cells in your body, keep your gut healthy, and fight a host of different diseases, especially cancer. If everyone is looking for something to snack on in the afternoon, make sure there is a container of chopped raw veggies in the fridge. And of course, you need something to dip them in right? And no, not Ranch dressing. Think hummus or guacamole! Now we are talking! Imagine if everyone in your family fueled up on veggies and hummus instead of chips and cookies. The trick here is the chopping time. Yes, it takes some time to chop veggies, but perhaps you can take turns in the family? Kids need to learn how to use knives right?
- Veggies as a Main Meal. One of my go to dishes during the week is to buy Yams or Sweet Potatoes and bake them in the oven. Think Jewel yams with the very orange flesh? If I don’t have time to make chili, then I will be a vegetarian chili and heat it up on the stove top. When the yams are cooked, you slice them open and pour about 1/2 cup of chili. It’s super simple but it’s healthy and quick. Of course, if you have time to make veggie chili, go for it! Use lots of black beans, tomatoes, chili peppers, spices, broth, etc. The other dish I love to make is an Asian style roasted veggies dish. I have this on my recipes page, but you are basically roasting veggies (broccoli, cauliflower, sugar snap peas, peppers, onions, mushrooms, garlic, ginger) and put them on top of rice or quinoa. Add ginger, cilantro, coconut liquid amminos, avocado etc. It doesn’t take long and the house will smell amazing and your kids will be happy!
- Crockpot Help. If you do eat poultry, one of the dishes that I sometimes make are either turkey meatballs or chicken breasts with sauce. I prepare the meatballs in the morning and place them in a crockpot with tomato sauce, turn the heat to high and walk away! For the chicken and tomato sauce dish, you can play with the seasonings and either make the sauce Italian style or Mexican. Think adding diced green chilis, cumin, chili powder and peppers. Or, for Italian add basil, oregano, onion, garlic, mushrooms etc.
More Tips Coming Next Week!
Thanks guys! See you in class soon!