Fitness Tip: Persistence! - Violate this step and you'll never achieve permanent results. A10-year study was recently conducted which proves that persistence is the single most important aspect of any diet or exercise program. The study followed a group of people (Group #1) who exercised and dieted very strictly, but sporadically. They were compared to a group of people (Group #2) who exercised mildly and followed a very basic diet, but Group #2 never varied from their routine. Even though Group #2 exercised and dieted far less than Group #1, they achieved 68% better results than those who exercised and dieted very strictly, but only occasionally. When it comes to exercise, persistence really does pay off

Nutrition Bars…or Candy Bars?

"If you’re running a marathon or embarking on a rigorous three-day hike, there may be a place for more traditional energy bars with high calorie and carbohydrate counts, but for most of us, who are just boarding a plane or bouncing between meetings, an apple or handful of nuts is a much better option".

Do you eat protein bars? If so - when?
http://www.everydayhealth.com/columns/johannah-sakimura-nutrition-sleuth/nutrition-bar-or-candy-bar/?pos=1&xid=nl_EverydayHealthDietandNutrition_20130714

FIT FEMALES RULE!!!!

Red, White & Blue Potato Salad

We used 3 types of baby potatoes for this colorful salad but any kind of small potatoes will work.

lb. small potatoes

1

Tbs. lemon juice

2

radishes, sliced

4

sprigs flat-leaf parsley, chopped

10

Tbs. extra-virgin olive oil

3

tsp. kosher salt

½

scallions, sliced

4

sprigs mint, chopped

3

tsp. coarsely ground black pepper

1

small head butter lettuce (Bibb or Boston)

1

Steam the potatoes in a large pot until tender, 10-12 minutes. Remove the potatoes from the pot and rinse under cold water briefly. When the potatoes are cool enough to handle then cut them into bite-sized pieces.

Whisk the oil, lemon juice, salt and pepper in a large bowl. Add the potatoes, radishes, scallions and herbs and toss to coat. Serve warm or cold on the lettuce leaves.

PER SERVING

• Serves 6.
• Nutrition Info: 120 cal; 7g fat (1g sat fat); 170mg sodium; 14g carbs; 2g fiber; 2g protein.

Three Bean Salad

lb. green beans, cut into ½-inch pieces

½

small clove garlic, finely minced

1

Tbs. extra-virgin olive oil

2

Tbs. red wine vinegar

2

tsp. salt

½

freshly ground black pepper

pint cherry tomatoes, chopped

1

15 oz. cans no-salt-added beans, drained and rinsed

2

Steam the green beans until tender, about 3 minutes. Rinse under cold water to cool completely then drain well. In a large bowl, whisk garlic, vinegar, oil, salt and pepper together. Toss the green beans, tomatoes and canned beans in the dressing.

PER SERVING

• Serves 6.
• Nutrition Info: 170 cal; 5g fat (0.5g sat fat); 180mg sodium; 24g carbs; 13g fiber; 10g protein.

Crispy Crunchy Slaw

You can use 5 cups of any shredded slaw vegetables for the cabbage and carrots.

cups shredded cabbage

4

carrots, shredded

2

apples, shredded

2

Tbs. Dijon mustard

2

cup mayonnaise

¼

Tbs. cider vinegar

2

cup golden raisins, chopped

¼

cup sunflower seeds

¼

In a large bowl, whisk together the mustard, mayonnaise, sugar and vinegar. Toss the cabbage, carrot, apple, and raisins in the bowl with the dressing. Allow the slaw to sit for 10 minutes. Sprinkle with the sunflower seeds.

PER SERVING

• Serves 6.
• Nutrition Info: 200 cal; 13g fat (1.5g sat fat); 200mg sodium; 21g carbs; 5g fiber; 3g protein.

Starting July 8th 2013 

Titleist Golf Fitness and Stretching

Mon - 7:15pm

Wed - 10:15am and 7:15pm

Fri - 10:15am

http://calfitnessandyoga.wix.com/cal-fitness

Next you’ll need to make a grocery trip and stock up on everything that you’ll need to

get your body to shrink and slide into those jeans. Rip this grocery list out, highlight the

foods you like and hit the store:

PROTEINS

You must have one at every

meal. Try to buy organic

when possible especially

red meat.

• Beans (Black, Red,

Brown)

• Beef - Organic is

preferable.

• Chicken Breasts

• Cottage Cheese*

• Eggs/Egg Whites

• Fish - Cod, Flounder,

Halibut, Herring, Orange

Roughy, Salmon, Tilapia,

Tuna

• Goat Cheese*

• Ham

• Havarti Cheese*

• High Quality Whey

Protein

• Milk*

• Natural Yoghurt

• Ostrich

• Pork - Lean

• Provolone Cheese*

• Ricotta Cheese*

• Shellfish - Crab, Lobster,

Shrimp (Try canned

crab instead of tuna.)

• String Cheese

• Tofu

• Turkey Breasts

• Veal

• Wild Game - Buffalo,

Venison

*If you are sensitive to dairy

do not use it as a protein

source. If you find that you

are not making progress

eliminate dairy.

STARCHES

Only have starches for

breakfast and the meal

after your workout

following your post

workout shake.

• Cream of Rice

• Grits

• Lentils

• Oatmeal

• Oats

• Potatoes Rice - Brown

or Wild

• Quinoa

• Rice Cakes - Non

Flavored

• Sweet Potatoes

• Tortillas - Corn, Rice

or Spelt

• Wheat Bran

• Unprocessed Breads -

Rye, Millet, Spelt,

Ezekiel, Rice Bread.

FRUITS & VEGETABLES

You must have one at

every meal.

• Alfalfa Sprouts

• Apples

• Artichoke

• Arugula

• Asparagus

• Avocado

• Bamboo Shoots

• Banana

• Beets

• Beet Greens

• Blueberries

• Bok Choy

• Broccoli

• Brussel Sprouts

• Cabbage

• Cantaloupe

• Carrots

• Cauliflower

• Celery

• Chard

• Chicory

• Chives

• Coconut

• Collard Greens

• Cucumber

• Edamame

• Eggplant

• Endive

• Escarole

• Fennel

• Grapefruit

• Green and Red Bell

Peppers

• Green Beans

• Green beet

• Jicama

• Kale

• Leafy Greens

• Leeks

• Lettuce Zucchini

• Lemon

• Lime

• Mushroom

• Onions - Green

and White

• Orange

• Peach

• Peas

• Pineapple

• Pumpkin

• Radicchio

• Radishes

• Raspberries

• Rhubarb

• Sauerkraut

• Scallions

• Snap Peas

• Spinach

• Squash

• Strawberries

• Tomato

• Water Chestnuts

FATS

Don’t worry about limiting

fat on this plan. Incorporate

good quality, nonprocessed

fats in your diet.

• Avocado

• Butter (NOT

MARGARINE!)

• Coconut Oil/Coconut

• Flax Oil/Flax Seeds*

• Macadamia Nuts*

• Natural Peanut Butter*

• Olive Oil/Olives

• Pecans*

• Pumpkin seeds*

• Raw Almonds/Almond

Butter*

• Raw Cashews*

• Raw Walnuts*

• Sunflower Seeds*

*The above sources of fat

also have some protein and

can occasionally be used as

a protein source. Be careful

with your portions because

the calories can add up on

these. Limit to no more

Eat breakfast within 15 minutes of waking up followed by a meal every 3-4

hours.

You must fuel your body (not starve it) to get your metabolism revving and

keep your blood sugar stable starting first thing in the morning. Your body is in a fasted

state when you wake up because you have not eaten for 8-12 hours. Being in a fasted

state means your body wants to store fat. Your metabolism is in the gutter at this point

and you are definitely not burning fat. Also skipping meals increases your likelihood

of metabolic syndrome which includes decreasing your good cholesterol, increasing

your blood pressure and worst of all increasing your belly fat. Why is this? Fasting

decreases insulin sensitivity which means your body becomes insulin resistant, or it has

trouble removing glucose from the blood. Do not skip meals!

Have a Fruit or Vegetable ever 3-4 hours with every meal. Never Eat Protein

by itself. Eliminate all processed carbohydrates and you have to earn your

unprocessed starchy carbs.

Some carbohydrates raise your blood sugar faster than

others. You want to completely avoid...Make it a point to have a fruit or vegetable at

every meal with your protein source. You can also choose one of the starchy unprocessed

carbohydrates from the grocery list to have with your breakfast and in the meal

immediately after your workout and your post workout shake. These are the two

meals in your day that your glycogen stores and blood sugar will be the most depleted

and you will need those starchy carbohydrates.

Hello Team CSD –

I wanted to let you know there is a new instructor joining us at the CSD Park and Rec. I do not have details and the start date is unknown, but I wanted to be the first to let my peeps know…..

 She is amazing…. Her name is Tawny. If you see her welcome her with open arms!!!

She will be teaching a variety of classes – however, class names / times and dates still unknown…. (Sometime in mid June or July).

Here are a few examples:

Kids hip hop for the bigger kids

A Tiny tots type class for the little ones

She will be offering a morning Senior Tia Chi/walking/nutrition combo class.

And a Pilates Pulse / Cardio Barr type combo class (which is so cool)….

I’m very excited that Team CSD is growing. Our goal is to offer a variety of fitness classes to meet everyone’s needs (for the community of Helendale and surrounding areas)…..

Hip hip Hooray!!!! More details to follow!