Patty Hartong's Blog

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!

CSD Zoomers Fitness Class

Group Fitness for

 Active Adults

Fit for Life Summer Fitness Challenge Started May 20^th 2013.

We have our sexy jeans all picked out, we have our meal plan and workouts for 12 weeks. We are set!!!

You will drop two pant sizes if you follow the plan of attack!

ALSO - There is always time to still join… I turn no one away!!!

Send me an email or facebook post and let me know you are interested…..

Some of things we are talking about is how to be the best you. How to be a Fit female or male.

Here are few ideas Rachel Crosgove – Drop two sizes!!

Kids hip hop, Gymboree style class, Seniors Tia Chi, walking and nutrition and Pilates....

Watch the HCSD newsletter for times and dates!!!

Classes start Monday May 6th 2013 at the CSD - 3:30pm

($5 a class)

Call for details - Patty - 760-951-3508

by Matthew Kadey, MS, RD

Nutrition: It’s just good chemistry: Some foods do the body much more good when they work as a pair.

Batman and Robin, Thelma and Louise, Brad and Angelina. Some pairs are just meant to be. The same holds true for various foods. Over the past few decades, nutrition scientists have produced a dizzying amount of data on the healing powers of individual food components such as lycopene, vitamin D and omega fatty acids. Lately, however, the white coats are catching on that such molecular marvels often have an even stronger impact when they’re not working alone.

Food synergy occurs when individual components within foods work together in the body to maximize health and training benefits. Iron-rich lentils get a boost from a dash of lemon. As a duo, spinach and blueberries make muscles work better. It’s like adding one plus one and getting four: The total is greater than the sum of the parts. To get more nutritional bang from your meals and snacks, pair up these power foods:

Avocado and Kale

You may want to bid adieu to those bland (and often sugar-infused) fat-free salad dressings. A 2012 study by scientists at Purdue University determined that pairing a vegetable salad with a source of fat bolsters our absorption of important fat-soluble antioxidant carotenoids such as beta-carotene in carrots, lycopene in tomatoes and eye-protecting lutein in dark, leafy greens like spinach, kale and Swiss chard (Goltz et al. 2012). The researchers also found that monounsaturated fat was the most effective form of fat for increasing uptake. So gussy up salads with monounsaturated-rich foods like avocados, extra-virgin olive oil or a sprinkling of nuts.

Greek Yogurt and Hemp Seeds

Eating before bed may not be so bad after all. A 2012 Medicine & Science in Sports & Exercise study determined that ingesting a dose of protein 30 minutes before bedtime helped promote muscle recovery in those who exercised earlier in the day, even if protein and carbohydrates were supplied immediately after exercise (Res et al. 2012). Strained Greek-style yogurt has twice as much protein as traditional yogurt, while up-and-coming hemp seeds (aka hemp hearts) contain more protein—about 10 grams in a 3-tablespoon serving—than other seeds, making this pairing an ideal nibble before you call it a night. Be sure it’s plain yogurt to avoid unnecessary sugary calories.

Spinach and Blueberries

Popeye was right: His favorite food could be the secret to a stellar workout. It turns out spinach might help you sail through a tough training session, say Swedish researchers. They found that the nitrate present in certain vegetables like leafy greens and beets helps muscles work more efficiently during exercise, potentially making those indoor cycling classes seem less arduous (Larsen et al. 2011). Further, the payload of antioxidants in blueberries has been postulated to ease muscle oxidative stress and inflammation in response to exercise (McAnulty et al. 2011). To load up on both prior to hitting the gym, try whirling up this tasty smoothie:

Salmon and Tomatoes

Consider bejeweling your salmon with a tomato sauce. A Spanish study published in the European Journal of Nutrition reported that women who consumed an omega-3–enriched tomato juice for 2 weeks experienced a greater decrease in certain compounds such as homocysteine and intercellular adhesion molecule 1 (ICAM-1), which are thought to play a role in the development of heart disease, than those who consumed tomato juice without the omega infusion (García-Alonso et al. 2012). The researchers suggested there was a synergy between the omega-3 fats and the phytochemicals in tomatoes. Data suggests that beyond being a champion for heart health, these omega-3s—found in fatty fish like salmon, sardines and trout—may stimulate muscle protein synthesis, helping to increase lean body mass (Smith et al. 2011).

Butternut Squash and Black Pepper

Black pepper improves the intestinal absorption of beta-carotene, according to an investigation published in the Journal of Functional Foods (Veda & Srinivasan 2009). Ginger and capsaicin, the phytonutrient found in cayenne and chili powder, were also found to be effective. Abundant in sweet potatoes, carrots and butternut squash, beta-carotene functions as an antioxidant to help knock out cell-damaging free radicals. Additionally, beta-carotene is converted to vitamin A in the body to support healthy bones, skin, eyes and immune systems.

I want to talk about Pinterest Workouts/ Exercises and Fitness subjects.  As great as the internet is – it is also dangerous when used incorrectly.

This weekend my Chelsea and Nicole came to visit. We were talking worked outs, fitness, vitamix and so on…….

Then they asked me to look at their Pinterest “Fitness Boards” and give them thumbs up or thumb down on what they pinned.  What I found was scary to say the least!!!  Though there were great and fun (and effective) workouts/exercises, the majority were DANGEROUS – SILLY – WRONG/not effective – higher risk than benefit  - Circus like – Show off’ie - and so on.

Exercise is simple –(KISS),  I know we get bored or we are looking for that SPECIAL exercise that will give us a smaller/larger butts and/or six pack abs….. BUT!!!! …..

Use common sense when looking for the latest and greatest workouts. If it feels wrong, hurts, or just doesn’t make fitness sense – don’t do it.

BEWARE of high repetition exercises that only focus on one muscle group (squats). BEWARE of the 30 day  - 90 day challenges.  BEWARE of the workouts that only focus on one type of training – intervals, bodyweight etc. You need to switch it up – add weights, do cardio as well as endurance, flexibility and functional training. Remember Cross Training!!! Bike, Swim, Weights, Yoga…… change it up to avoid injury.

Ask yourself why? What do you want to accomplish? Is it effective – can I do it correctly using good form – why are you doing it? Spot reduction doesn’t work. The majority of great results happen with diet and great DNA.  Those models look that way – because they were born that way. Unless they are a body builder – chances are they genetically develop muscle better than most, they were born with flat abs and that wonderful butt (more than likely they didn’t earn it ALL in a gym).