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Posts Tagged ‘Foods That Fuel You’

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In a world of triple-stacked hamburgers, double-stuffed cookies, and super-sized cups of soda, many of us tend to overestimate appropriate portion sizes while underestimating the amount of food we eat. It’s no surprise: over the last twenty years, we’ve seen continued growth in portion sizes to a point where we’ve entered an era of “portion distortion”. At restaurants and fast- food establishments, super-sized portions are served in order to provide “super” value to the customer. At the grocery store, companies have super-sized packaging of their products, and even at home, we’ve managed to steadily increase the size of our dinnerware. Unfortunately, all this growth has had an impact on our waistlines: we think big, we eat big, and it shows.

At the start of a New Year and the common resolution to eat healthier, I thought it a good time to address portion control. Here are my portion control guidelines to help you practice portion control and reach all of your wellness goals.

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Caroline’s Smart Size Portion Guide.

The simple skill of knowing how much to eat is an important key to weight loss and weight maintenance. Eating appropriate portions enables us to eat to a point where we are comfortably full, yet not so stuffed that we regret it later.

Research has shown Americans often underestimate how many calories they are consuming each day by as much as 25 percent. The hard truth is: you can’t escape a bad diet. The effects of poor nutrition and over generous portions will catch up with you at some point!

In order to understand appropriate portion sizes of foods, there are three things you’ll need to learn: 1) You’ll need to understand how much of a typical food constitutes a portion size, 2) you’ll need to know what that portion size looks like visually, and 3) you’ll need to learn how to apply this knowledge in your life.

The following lists include a select number of various types of food, their typical portion sizes, and everyday objects that equate to portion size. Although there are a few exceptions, most of the foods listed are whole, as there are an infinite number of processed or packaged foods. Further, since eating whole foods is always recommended over processed foods, it seems more appropriate to focus on them.

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Portion Size Guide Of Whole Foods

Fresh Fruit* = 1 cup = woman’s fist

    • apple
    • apricots
    • blackberries
    • blueberries
    • kiwi (2 pieces)
    • orange
    • pear
    • plums (2 pieces)
    • raspberries
    • strawberries
    • tangerines (2 pieces)

*exceptions: banana, grapefruit, portion size = 1/2 fruit

Leafy Vegetables = 1 cup = Baseball

    • arugula
    • baby romaine
    • boston lettuce
    • mixed greens
    • red lettuce
    • romaine
    • spinach

Fibrous Vegetables = 1/2 cup = 1/2 Baseball

    • artichoke hearts
    • asparagus
    • broccoli
    • carrots
    • cauliflower
    • celery
    • cucumber
    • eggplant
    • green beans
    • onions
    • red cabbage
    • red peppers
    • snap peas
    • squash
    • zucchini

Breads = CD case

    • Bagel (1/4)
    • English Muffin (1/2)
    • Whole-grain bread (1 slice)

Meat = 3 ounces = deck of cards

    • beef
    • chicken breast
    • pork tenderloin
    • tofu
    • turkey breast

Fish = 3 ounces = computer mouse

    • cod
    • halibut
    • mahimahi
    • red snapper
    • salmon
    • swordfish
    • tuna

Grains, Legumes, and Starches = 1/2 cup = 1/2 baseball

    • barley (cooked)
    • beans
    • brown rice (cooked)
    • cereal
    • corn (cooked)
    • edamame
    • oats (cooked)
    • potatoes (all varieties)
    • quinoa (cooked)
    • whole grain pasta (cooked)

Dairy

    • Hard Cheese = 1.5 ounces = 4 dice or lipstick case
    • yogurt = 1/2 cup = 1/2 baseball

Fats

    • Avocado = 1/2 medium = deck of cards
    • oils = 1 teaspoon = 1 die
    • nuts – 1/4 a cup = golf ball

If you don’t already have measuring cups or spoons, it might be helpful to purchase them. You may even want to consider investing in a nutrition scale, which will allow you to weigh various foods. Spend a week measuring what you eat and comparing it to the visual cues so you can accurately understand typical portion sizes and what they look like. Display some of the everyday items in your kitchen so they are conveniently located. You may even want to take a couple of them with you when you go out to eat. Eventually, you’ll be comfortable assessing portion sizes without measuring cups, spoons, or props and will be able to do so no matter where you are.

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Knowing proper portion sizes is only half the battle in learning the art of eating the right amount. It’s what you DO with that knowledge that really counts. Eating out and busy schedules can make portion control more challenging. Here are my suggestions on how to use your portion control smarts in the moment:

 Caroline’s Portion Control In ACTION guidelines:

  • Before Eating, Divide The Plate. Here’s a simple rule to portion a plate properly: Divide it in half. Automatically fill one side with fruits or vegetables, leaving the rest for equal parts protein and starch. This way, you begin to see what a properly balanced meal looks like. Spaghetti and meatballs? Steak and potatoes? They’re only half a meal, incomplete without fruits and vegetables.
  • Pre-Portion Tempting Treats. People tend to consume more when they have easy access to food and the bigger the package, the more food you’ll pour out of it. Measure out your food choices into a ziplock bag, bowl, or plate before you eat. Put the package or dish away and then sit down to enjoy your pre-portioned snack or meal.
  • Avoid Mindless Munching. It’s all to easy to keep eating food when it’s readily available. I call it the “see food diet”. If you can’t resist food when it’s around you, have it put away or leave the room. Turn off the television, computer, or any other distractions so that you can pay attention to what you are eating. When you are dining out, ask the server to have the bread removed from the table. In the office steer clear of your co-workers candy jar or the community food table. When you are mindful while eating its easy to avoid damaging your nutrition goals with munching.
  • Downsize The Dishes. If you’re part of the “clean plate club” and one of the 54 percent of Americans who eat until their plates polished, you’ll want to make sure your dishware is modestly sized. On a standard 8- to 10-inch dinner plate, a portion of spaghetti looks like a meal. On a 12- to 14-inch dinner plate, it looks meager, so you’re likely to dish out a bigger portion to fill the plate. Look for dishware that helps you in sticking with your healthy portion control goal. That way even if you eat until your plate is clean it wont do too much damage!
  • Limit Your Choices. The more options you have, the more options you’ll want to eat.  Look to limit your food choices to avoid the temptation to sample everything in sight.  When at a buffet or party with a large assortment of food, view all the dining options first and then fill your plate with portions of the foods that you want most. Avoid the temptation to go back for seconds once you are comfortably full.
  • If you have good food in your fridge, you’ll eat good food. You control 100 % of the food that is brought into your home. Use this power to your advantage. Stock up on foods that nourish you and if you know you can’t stop at just one potato chip, then don’t buy them at ALL.
  • Enjoy Dining Out with moderation and mindfulness. Eating appropriate portion sizes when dining out is especially challenging. Restaurant servings sizes are often enough for 4 people! To keep portions in perspective, consider ordering two appetizers instead of an entrée. If you are dining with others, you may want to split an appetizer and entrée with another person. If you order an entrée for yourself, evaluate how much of the food on the plate equates to a portion size and ask for the rest to be set aside. You can ask for a doggie bag or save the portion for another meal during the week. And always share dessert!

What is one way you practice portion control when dining out or cooking at home? It’s important to be mindful of the quantity of food you’re eating and hopefully the guidelines above will help you enjoy eating healthy, balanced portions. Eat slowly, savor your food, and enjoy your company. Heres to a year of eating well, feeling well, and being unstoppable!

Yours in Health,

Caroline

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Summer time and the livin is easy…

Ah summer. The season of pool parties, backyard barbeques, vacation adventures, and in my town parkas. (Yes, San Francisco is foggy and FREEZING in the summer…. need me to come visit you? 😉 ).

It’s the hottest time of the year and a great time to enjoy being active and living well. Heres a collection of some of my favorite workouts, articles, playlists, and tips designed to help  you stay fit this summer.  Whether you’re at the lake, in the mountains, on the beach, or at the pool, if you practice body care, you’ll thrive ALL summer.

 

Caroline’s Summer Body Care Kit.

A checklist of tips to help you eat right, stay fit, and have a BLAST! 

Seasonal Fit Tips

Summer Six Pack Secrets. My no nonsense guide to feeling STRONG in your swimsuit.

All About the SUNSHINE Vitamin. What vitamin D can do for you and your body. 

INSTANT Energy. Live Fully Powered all season.

Fresh Air Fitness. Benefits of outdoor workouts and ideas for fresh air fitness fun!

Summer Fun/ Vacation Workouts

Summer Fitness Adventures. Over 50 ideas to inspire you to have FUN this summer. 

Travel Fitness Tips. Tips on how to work out while you vacation it

Take with you ANYWHERE Workout. Moves you can take with you on your next road trip

Too HOT to Trot Tabata Workout. A quick routine to squeeze in before summer vacation sightseeing.

Best of the Best. Caroline Jordan Fitness Workout Roundup. GO GET IT.

Eat Right

Summer Salad Survival Guide

Top 50 Superfoods to Fuel Your Summer

Think before you Drink! Conscious cocktail calories. 

Nuts over COCONUT. Is coconut water really good for you?

How to eat seasonally – great links to help you enjoy the most from the farmers market

Summer Hits. Playlists

Spicy Summer Spin Mix

Sunny Workout Playlist

THE RIDICULOUS MIX

POWER Jams. Great ideas for workout songs or backyard BBQ tunes!

Rockout Workout Playlist. Outdoor concert anyone?

There you go…. tons of links to help you make summer a sweaty and fit season of bliss.  Remember, fitness comes ALL forms and what works for one person might not be exactly right for someone else. It’s up to us to try what’s out there and live in a way that is authentically happy.  So tell me,  what does summer fitness mean to you? How will you enjoy staying active this summer? Leave a comment below with one way you will practice Summer Body Care. Together we can inspire each other to thrive and live our BEST life.

Here’s to a healthy, happy season of sun.

With Gratitude,

Caroline

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Alight folks, it’s about to get personal….

Recently I have been dealing with troubling tummy issues. Without getting too much into detail, the stomach situation has been interrupting the life I love living. I decided to take the time to figure it all out and work towards a better state of health. After many appointments and tests, my doctor advised me to try removing gluten from my diet. We are not sure if gluten is the cause of my tummy troubles… the only way to find out is to take it out. I have been hesitant to try the Gluten Free diet in the past, I saw it as a trend. I believe a healthy diet is about moderation, balance, and whole unprocessed foods. I do not believe in eliminating certain food groups or claiming one eating practice is a quick fix for health. But my stomach hurts. So Im going to have an open mind and give this gluten free lifestyle a chance. Since the doctor asked me to cut it out, I’ve done a lot of reasearch (big thank you to all the friends who reached out to help with it!). Im no expert, but I was able to uncover a lot of interesting info on the Gluten Free lifestyle. I’d like to share with you what I’ve learned so far about living Gluten Free. Maybe it will help you on your health journey….  lets hope it helps me!

The Gluten Free Diet, Should YOU try it?

What is gluten? 

Gluten is a combination of proteins that are found in wheat, rye, spelt, most oats and barley.  It comes from the Latin word for glue (as it is the substance that helps “glue” your favorite bread products together).  Gluten is usually a problem for people who are gluten sensitive or have celiac disease.  Celiac disease is an autoimmune condition in which the intestine cannot absorb food properly due to inflammation.  The inflammation damages or even destroys the villi, the tiny finger-like protrusions that line the walls of the intestines and are responsible for passing nutrients into the bloodstream.  Without healthy villi a person can become malnourished by missing out on the nutrients even if they are eating a lot of food.  This malnourishment can lead to diarrhea, gas, bloating, constipation, fatigue, joint pain and many other symptoms.

Some people may not have celiac disease (which is usually determined by a blood test) but may be gluten sensitive.  This is different than a wheat allergy which is like most other allergies.  Gluten sensitivity (intolerance) is usually marked by feeling uncomfortable after eating bread, cereals or pastas and may not occur for up to two or three days later.  The symptoms are similar to celiac disease and may include skin rashes, food cravings, fatigue and a general unwell feeling.  A wheat allergy usually occurs right away, like an allergic reaction to a cat or a peanut allergy.

What is gluten-free?

Gluten is found in many foods and is very difficult to eliminate.  It is found in all foods deriving from or containing wheat, barley, rye, semolina, bran, kamut, triticale, couscous and oats.  However, there is controversy concerning the oats.  It may be the sensitivity is from the cross-contamination of oats and gluten.  Besides the obvious word wheat on packaged foods also look out for the words modified food starch, dextrin, maltodextrin, and caramel which contain traces of wheat.  Wheat can also show up in beer, grain alcohol, canned soup and soup mixes, most soy sauces, white vinegar made from grains,  canola oil, luncheon meats, bouillon cubes, candy, hot dogs, sauces, seasoned tofu, HVP (hydrolyzed vegetable protein) and soy milk.

No bread?! What can you eat then?
Rice, brown rice, corn, millet, quinoa, buckwheat, and teff include most of the grains that can be eaten. And of course you can also nourish yourself with fresh produce, lean proteins, and healthy fats.

I’d never heard anything about gluten-free and now it’s everywhere. Is the Gluten Free just a diet a trend or something I need to pay attention to?

For years, “Gluten-free” living was about as sexy as living with diabetes, a conversation-killer, and a dinner-party bummer.  Now the gluten-free diet has become synonymous with enlightened eating, an intellectual aesthetic with its own raft of studies and its own celebrity cachet. Hollywood is suddenly overrun with gluten allergies. Jenny McCarthy is convinced it contributed to her son’s autism. Gwyneth Paltrow blames it for her extra “holiday” pounds. The View’s Elisabeth Hasselbeck says it caused her years of chronic pain. And they all gush with near-religious fervor about their restful nights, their clear skin, their freedom from seasonal allergies, and the general joie de vivre their wheat-free regimens bring.

Yes the Gluten Free diet could be seen as a trend, with every food manufacturer from General Mills to Anheuser Busch lining grocery aisles with gluten-free goods. But this food fad does have some legitimate science to back it up. Gluten sensitivity, and the more severe gluten intolerance known as the autoimmune disorder celiac disease, is linked to a higher risk of death. A New England Journal of Medicine study listed 55 diseases caused by gluten intolerance, including lupus and schizophrenia(source). The Gluten Free diet can be a trend worth following, especially if you consider yourself to be in these two categories:

Why would you want to go gluten free?

1. If you are diagnosed with Celiac Disease. Tests for Celiac can be fairly invasive and involve blood tests or other medical procedures. The University of Chicago Celiac Disease Center states that 1 out of 133 people have celiac disease in the United States. However, celiac disease is one of the most under-diagnosed diseases; it may take up to four years to diagnose in some cases. Therefore, if everyone with the disease were diagnosed, 3 million Americans would be affected by it.  Symptoms of Celiac include digestive problems as well as signals that the body isn’t getting the nutrients it needs, such as hair loss, bruising easily, growth delay in children, depression and fatigue. While the disease itself cannot be cured, following a gluten-free diet will allow the lining of the small intestine to heal itself over time. If you suspect you may have Celiac, set up an appointment and talk to your doctor.

2. If you are gluten intolerant/sensitive. Gluten sensitivity (intolerance) is marked by feeling uncomfortable after eating bread, cereals or pastas and may not occur for up to two or three days later.  The symptoms are similar to celiac disease and may include skin rashes, food cravings, fatigue and a general unwell feeling. If you find that eating gluten is causing digestive issues or suspect you have a gluten allergy, talk to your doctor. They might put you on a gluten elimination diet to see if this eases your symptoms and go from there.

 If I’m not having problems from eating gluten, are there any health benefits for me to stop eating gluten?
Experts say there isn’t any evidence that people who aren’t celiac sufferers benefit from eating gluten-free food, that it’s healthier, or leads to weight-loss. They argue that going completely gluten-free, if it’s not medically necessary, might lead to nutrient deficiencies of key vitamins like B and iron, which are often added to fortified wheat gluten. Studies have also shown that moving from “regular” processed foods to gluten-free types may even result in weight gain. “Lots of gluten-free products are higher in fat,” says Tricia Thompson, M.S., R.D., author of The Gluten-Free Nutrition Guide. “Pretzels, for instance–manufacturers add fat to give them better mouth-feel.” (Plus, these pretzels cost four times as much as “regular” ones). Currently there isn’t any research out there that confirms gluten-free is healthier for the general population. Spending more on processed gluten-free foods without a celiac disease diagnosis, could just be throwing your money down the drain. On the flip side, going gluten free, for most, means a considerable diet “clean up” or overhaul.  It makes people more conscious about what they’re eating and what the ingredients in their foods are. MOST junk food, easily accessible lunch food, and “comfort food” (like subway and specialties ) are all made with bread and wheat products. If the average american, or even an enlightened san franciscan, were to quit gluten entirely, there’s a good chance their diet would improve.  One thing is for sure, don’t self diagnose yourself with celiac disease. Work with a doctor or nutritionist to create a diet plan that is customized to your needs and helps fuel a healthy life for you.

Will the Gluten Free diet help me lose weight?

A gluten free diet isn’t a weight loss diet. You must realize that gluten-free does NOT equal low-carb or healthier. You won’t necessarily lose weight from eating a gluten-free diet, in fact some people gain weight on it. The sad reality is that many people are going gluten-free as a fad or for weight loss. As mentioned above, a lot of gluten-free food is not healthier than it’s gluten-y competitors. There’s no reason to skip out on gluten if it’s not bothering you and if you haven’t chatted with your doctor.

More Great Gluten Free Resources and Articles:

There is A LOT of research and information out there regarding the Gluten Free diet. I am by no means an expert, the above information is just what I have learned so far. I would love to hear your thoughts, opinions, and experiences with the Gluten free lifestyle. As the doctor advised, I am trying the Gluten Free diet in hopes that it helps me find a solution to my sensitive stomach. It’s a learning process and every day I uncover more insight on my path towards health. Thank you for listening to my story and supporting me on my journey. I am so thankful you are part of my fitness family. Looking forward to learning, living, and loving every step towards a healthy life with YOU.

With lots of love and gluten-less gratitude,

Caroline

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PROTEIN. It’s an essential macronutrient and paying attention to its source and amount is critical for  balanced nutrition, weight loss, and optimal athletic performance. But with so much mixed information in the media today, its hard to know how much protein is necessary for YOU and how to fuel your diet to best accomplish your health goals. Read on to learn about harnessing the power or protein with information fueled by Kashi: Natural Learning!

What protein is and what it does

Proteins, along with fats and carbohydrates, are the macronutrients that form the basis of our diets. In our bodies proteins perform a range of duties, from building new cells to regulating metabolism to helping cells communicate. Proteins form antibodies to shuttle oxygen throughout the body in the form of hemoglobin, as well as build muscle.

Protein provides us with energy (calories). Like carbohydrates, protein contributes 4 calories per gram, versus 9 calories per gram in fats.

Amino acids

Amino acids, of which there are about twenty, are the LEGOs of proteins. Our DNA directs the body to join various combinations of amino acids in a variety of sequences and three-dimensional shapes for an arsenal of about 10,000 different body proteins, each serving a unique function. Our bodies can make about 11 of these amino acids, leaving 9 that we must get from food. These remaining 9 are called essential amino acids, since it is essential that we get them from our diet.

Protein everyday

While our bodies can store fats and carbohydrates to draw on when needed, they cannot store amino acids. We need a fresh source each day in order to build the body proteins we need. If the body is missing a particular amino acid to form the protein it needs, it will pull that amino acid by breaking down existing muscle protein. If we consistently lack protein we lose muscle weight, energy and, eventually, fundamental functions.

Protein sources

Many foods contain protein in some form. Here are the main sources of dietary protein:

  • Meat, poultry, eggs, dairy, and fish are complete sources of protein because they contain all 9 essential amino acids. Some animal protein sources—most notably red meat and whole dairy products—can also be high in saturated fat, which can raise cholesterol levels. Learn more about lean sources of animal-based protein.
  • Soy, often in the form of tofu, or soy milk, is a popular plant-based source of protein since it, like animal-based protein, contains all 9 essential amino.
  • Nuts, seeds, beans, peas, and whole grains can be terrific sources of protein. One thing to keep in mind with plant sources of protein, is that not all plant proteins are equal. With the exception of soy and quinoa, plant foods don’t contain all 9 essential amino acids. But certain plant foods complement each other with their amino acid profiles. For example, beans tend to be low in one amino acid that grains have plenty of, so combining these foods forms a complete protein. Learn more about complete plant proteins and vegetarians and protein.

Protein and Weight maintainance:

Studies and experts have indicated that for many people, getting the right amount of protein in their diet may help promote weight loss and improve body composition. Here are a few ways protein promotes healthy weight maintainance:

  • Protein promotes satiety: When we consume protein-rich foods, say lean poultry or low-fat yogurt, we tend to feel fuller than when we consume other types of nutrients. When you eat protein, it’s easier to consume fewer overall calories, which is one of the keys to losing weight. So consider adding a grilled chicken breast to your salad or low-fat cottage cheese to your breakfast. You may find you’re less likely to overeat later in the day.
  • Protein helps keep blood sugar levels steady: The staying power of protein can help keep blood sugar levels from spiking too high or dipping too low. With less frequent blood sugar spikes, dieters are better able to control their appetites, and control what they put in their mouths. Most of us make better choices when our blood sugar is balanced!
  • Protein plus exercise is a powerful one-two punch: Combining the higher protein diet with exercise creates more of an effect than exercise alone and can improve body composition during weight loss. It also helps reduce triacylglycerol levels and increases concentrations of HDL (good) cholesterol.
  • Protein may minimize weight re-gain: A protein intake of 18% compared with 15% resulted in improved weight maintenance in overweight subjects after weight loss in a 2005 study. A second study in 2009 examined changes in weight and body composition after dieting, and found that a diet higher in protein more effectively reduced fat mass and improved body composition, and that these changes were sustained over time.
  • Customize your diet to fit YOUR needs! When looking to lose  or maintain weight, the best course of action is to seek a balanced regimen you’ll be able to sustain. This means not excluding key nutrients like healthy fats, complex carbs, or fiber-rich foods from your diet. It also means exercising more and eating less. Upping protein intake isn’t appropriate for everyone (particularly those with kidney problems), so its important to consult with your doctor before making dietary changes. Protein is simply one piece of a larger puzzle that may help you reach your weight and fitness goals.

Challenge of the Week: Calculate your personal protein needs! 

How much protein YOU need depends on many factors, including age, gender, height, weight, activity level,  and fitness goals. This week, I challenge you to figure out how much of this nutrient YOU need to feel and perform you best. To get a good estimate on your personal protein requirement, check out Kashi’s online PROTEIN CALCULATOR. This will provide you with a good idea of how much protein is right for YOU. For a more specific analysis, its best to work with a dietician like San Francisco’s diet guru JAE BERMAN.

I used Kashi’s calculator to figure out I need 86 grams of protein daily! Whats your number? What foods do you eat to fuel this requirement? I LOVE chicken, fish, and the Hodo Tofu sold at my favorite Whole Foods Market Franklin. I also like to waking up with my favorite oatmeal recipe…all the coconut toppings make me happy 🙂

Remember, you cant “out train” a bad diet. Eat the foods that POWER you up, make you feel good, and allow you to live your BEST life.

Thanks for being an amazing fitness family, hope to see you soon for another great class or training session. Till then…. move, breathe, and stay positive!

Caroline

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hmm which one will power up my training?

Have you ever gotten home from a long day at work and walked straight to your pantry to grab the first thing you find? Before you know it, you’ve gone through half a bag of crackers, gummy bears, or almond butter fingers [aka finger dip, lick, repeat], without even batting an eyelash. If this is at all like you, you should know that you’re not alone. This is a classic problem for many people, generally because they don’t eat enough during the day.

But here’s the good news in all of this… there’s a simple, cost effective, healthful solution to your pantry raiding: HEALTHY SNACKS! 

Science says snacking is good for you. The 5,000-subject-strong National Health and Nutrition Examination Survey found that people who ate snacks in addition to three meals a day had higher levels of nutrients in their diets. Healthy snacks are an important part of a balanced diet and can produce ultimate performance. Eating snacks through out the day can keep your energy high and your  blood sugar level from dipping. Planned snacking reduces the likelihood of choosing unhealthy foods, over-eating at meal time, or the experiencing energy “crash and burn”. Not only that, but a smart snack can POWER up your workouts and help you  achieve all your fitness goals and dreams.

I love sharing workouts with you in class and with our online workout challenges.  We’ve been training hard, and I’m proud of you for all of it. But in order to get the MOST from your workouts, you need premimum fuel in your tank. And thats where healthy snacking comes in, helping you power up before, during, and after your training session. I thought this week I’d challenge you to learn how to incorporate healthy snacking into your diet and workout routine. Below is a list of  premium training snacks. Some of them are my favorites… others are client’s top picks. All of these are:

  • Snacks prepared in less than 5 minutes
  • Healthful bites to fuel you for your day. To help you stay energized, alert, and balanced
  • EASY. Can be stashed in your desk, car, office, golf bag, gym bag [whatever you’re into] for quick and easy access.
  • Low cost: you wont go broke over your snacking! Avoid the vending machines and save your money for fun fitness adventures
Caroline Jordan Fitness SNACK ATTACK. Foods to power you UP!!
  • Fruit – Any kind and Im happy 🙂 loving the fall apples right now.
  • Quick oats, cinnamon, and ground flax. Click HERE for my favorite oatmeal. Its my #1 on the go snack and favorite breakfast.
  • Homemade trail mix: will keep up to 2 months in a jar. Fill Mason jar with cacao nibs, almonds, cashews, sunflower seeds, pumpkin seeds, raisins, prunes, dates, apricots. Look for raw nuts and seeds and unsweetened dried fruit
  • Chocolate Milk. This is an AMAZING after workout drink if you can tolerate dairy
  • Edamamme. Im Semi-obsessed
  • Sushi. If it sits well with you – I say its a GO!
  • Hummus and a pita with snap peas
  • Raincoast Crisps with coconut butter and dried fruit: Look for dried berries, they’re the bomb!
  • Fruit to go bars: although they are not as good as an apple, pear, or any whole fruit [I think you can find organic ones now] they’re a lot better than the candy machine!
  • Baked Oatmeal Snack Bars. Love this recipe!  Thanks Kath!
  • Ryvita crackers with almond butter and jam: look for a jam sweetened with fruit juice
  • Apple and almond butter
  • Popcorn and coconut oil: popped fresh is best, but if you’re in a time crunch [or there’s no popper at your gym…] throw in a microwavable bag of plain, unsalted popcorn. Sprinkle with sea salt and coconut oil or any season you like!
  • Olives: throw a couple in a container in the morning and snack on at any time of the day
  • Celery and peanut butter
  • Bean salad: 1 can mixed beans, ½ red onion chopped, ¼ cup apple cider vinegar, ¼ cup olive oil
  • Flax oil, herbs and veggies: mix 1 tsp parsley, 1 tsp onion powder, 1 tsp basil, 1 tsp oregano, 1/4 tsp salt in 1/4 cup flax oil. Use as a dip for veggies
  • Kaia foods kale chips
  • Seaweed Snacks
  • Coconut chips: long shreds of coconut, you can usually find a health food stores
  • Hemp powder & unsweetened almond milk: try to find 250mL servings of almond milk, should keep up to 1 year
  • Lara Bars! I like the new cookie dough flavor
  • Dried fruit: look for unsulphured, unsweetened, organic dried fruit. Mixing with nuts and seeds will lessen the impact on your blood sugar
  • Medjool dates and coconut butter: split open and stuff with coconut butter
  • Hummus and veggies: prepare vegetable sticks on Sundays and store in your fridge for a quick get-to meal
  • Banana and almond butter
  • Toasted bagel with nut butter, banana, and sprinkled coconut: my favorite gluten free bagel isKinnikinnick Foods Tapioca Rice New York Style Plain Bagels [Kinnikinnick bagels are NOT vegan, but there are many others that are!]
  • Carrot sticks: plain, simple, and delicious
  • Granola: look for a brand that is sweetened with honey (check the ingredients because sometimes they SAY its sweetened with honey and it still has loads of glucose)
  • Goat cottage cheese with tomatoes, sun dried tomatoes, and celery
  • Apple and cheese
  • Yogurt and trail mix: trail mix – fill Mason jar with cacao nibs, almonds, cashews, sunflower seeds, pumpkin seeds, raisins, prunes, dates, apricots. Look for raw nuts and seeds and unsweetened dried fruit
  • Slice of  Quality bakery bread and coconut oil: pumpernickel, sunflower rye or rock rye breads
  • Granola and chocolate chips
  • Greek yogurt with blueberries, granola, and a drizzle of blueberry agave
  • Marys crackers with individual sized canned tuna: try to find tuna in water (avoid oil and mayonnaise)
  • Hard boiled egg.
  • Peanut Butter and Jelly Sandwich
  • Turkey melts: 1 slice of bread, 1 slice of leftover turkey, 2 tbsp daiya cheese: put in the toaster oven for 5 minutes
  • Pre-cooked chicken: cook, cut into strips and keep in the freezer. Defrost in the morning for an after work snack

This week I challenge you to pack some of these simple snacks into your workout bag for accessible fuel-on-the-go. What is your personal favorite HEALTHY SNACK? Leave a comment below with your top training snack and how you use them to power up your training. 

Cant wait to read your healthy snack suggestions and see you in another POWER packed class soon! Have a wonderful week and HAPPY SNACKING!

Caroline

True story: Im in the airport tired and ready to go home from my most recent trip to L.A. Im almost through security when my bags are pulled over by the airport police. Something inside didnt check out right… so its time to unpack all of my belongings. Everything should be fine… but whats the problem? The raisins, almonds, and oatmeal, my #1 healthy snack option. Just a reminder for when you travel… carry your snacks on with you! You know I cant leave home without my oatmeal 😉

Other things to check out:

TOO much fun at LULULEMON Grant Ave. Love my store.

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Labor Day is all about parties: pool parties, neighborhood parties, parties at the park, and NOOOO labor! Its a great time to enjoy some sunshine and rest up before the fall season starts. All the festivities can make it challenging to make healthy choices,  but with a little knowledge and pre-planning you can have a fun and feel GREAT once Tuesday comes. Here are my top tips on how to celebrate a HEALTHY Labor Day!

Caroline’s Tips for a Healthy Labor Day Celebration

Celebrate with Movement. Make activities and exercise part of your holiday. Grab your friends for a hike, go on a scenic bike ride, or cool off in the pool with a game of water polo. At a BBQ or a labor day party? Get up and play volleyball, badminton, or any other fun yard game. No games on hand? You can always start up a dance party and show everyone your awesome moves. Make movement one of the ways you CELEBRATE. You’ll burn calories, get your heart pumping, and have quality fun time with your friends.

Eat First. Seems silly to eat before you’re going someplace to eat, but it can really help. If you have a healthy snack before you go to any social gathering you are less likely to overeat or make poor choices.  With a snack in your stomach, won’t be famished and start eating the first thing you see. Instead, you can focus on the social aspect of the party, have fun, and catch up with your friends.

Stay Hydrated and have water on HAND! Its important to remember to hydrate (always!) but especially on hot days outside. Carry water with you and have enough on hand to keep you well hydrated. When you first go to a party, grab a glass of water and refill it often. Having that glass of water will keep your hands busy and may also prevent you from over-indulging in alcoholic or calorie-laded drinks. Alcohol can weaken our intentions for healthy living. We tend to overeat or make poor choices after a few drinks.  Im ALL for having a good time, but remember: Moderation is KEY in enjoying a healthy holiday (and helping you feel better come Tuesday!) Stay hydrated and you should feel fabulous during your day off.

Establish a buffet strategy. Buffets can be the bullies of healthy diets: they are intimidating and often make you do things you don’t want to do. Its a good idea to plan a food table strategy and to view all the food options before digging in. When you’re filling your plate focus on loading up on fruit, veggies, lean protein, and healthy fat. If you see a treat that you really want, allow yourself a small sample or share it with a friend. Indulging in a favorite treat is fine – just watch your serving size!

Don’t come empty handed. Offer to bring your own healthy dish to the celebration. Not only will you win points with the hostess, but also you’ll know that no matter what, there will be at least one thing  good for you to eat. Veggies with hummus or seasonal fruit platters are my favorite healthy party dishes.

Socialize. Step away from the food table and instead focus on socializing with other people! Once you’ve filled your plate, challenge yourself to talk to at least five different people before you can go back for more. This simple strategy will help you focus less on the food and more on the people. And who knows, once you start enjoying the people around you, you may  realize you aren’t actually hungry for that second helping of pasta.

Remember, just because the invitation says party, it doesn’t mean it’s an invitation to overindulge. If you plan ahead and come prepared you’ll be able to have a fun, healthy, memorable Labor Day. Holidays are about spending time with those you love and LIVING IT UP. So move, eat, celebrate,and ENJOY for me!

Whats one fit way you’ll be celebrating Labor Day in a healthy way? Leave a comment below with one nutritious recipe or fun activity that you plan on enjoying monday. Cant wait to read all your ideas for staying healthy and fit on your day off!

Here’s one that I’ll be trying, thank you COOKING LIGHT! Cant wait to read what you’ll be cooking up 🙂

Summer Peach and Tomato Salad

Summer Peach and Tomato Salad Recipe

Simplicity has never looked so beautiful. A stunning combination of skin-on peaches and heirloom tomatoes of various colors, sizes, and shapes creates a sweet-savory salad that pairs well with grilled pork.

  • YIELD: 4 servings (serving size: 1 cup)
  • TOTAL:19 Minutes
  • COURSE: Salads, Side Dishes/Vegetables

Ingredients

  • 1/4 cup thinly vertically sliced red onion
  • 1/2 pound ripe peaches, pitted and cut into wedges
  • 1/4 pound heirloom beefsteak tomatoes, cut into thick wedges
  • 1/4 pound heirloom cherry or pear tomatoes, halved
  • 1 tablespoon sherry vinegar
  • 1 1/2 teaspoons extra-virgin olive oil
  • 1 teaspoon honey
  • 1/8 teaspoon salt
  • 1/8 teaspoon freshly ground black pepper
  • 1/4 cup (1 ounce) crumbled feta cheese
  • 2 tablespoons small basil leaves or torn basil

Preparation

1. Combine first 4 ingredients in a large bowl.

2. Combine vinegar, olive oil, honey, salt, and pepper in a small bowl, stirring with a whisk. Drizzle vinegar mixture over peach mixture; toss well to coat. Sprinkle with cheese and basil.

Nutritional Information

Amount per serving

  • Calories: 75
  • Fat: 3.5g
  • Saturated fat: 1.3g
  • Monounsaturated fat: 1.6g
  • Polyunsaturated fat: 0.3g
  • Protein: 2.1g
  • Carbohydrate: 9.9g
  • Fiber: 1.7g
  • Cholesterol: 6mg
  • Iron: 0.4mg
  • Sodium: 156mg
  • Calcium: 47mg

Other things to help you live it up the healthy way this Labor Day:

Cant wait to read your comments and hear how you’ll be healthy and active this September 5th! The more recipes and workouts the merrier – leave em below and Ill see you for another workout soon!

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TIME FOR A TEA PARTY!!

A few weeks ago, I  was invited to an exclusive summer yoga event, “Seren-i-Tea in the Square”. This June event will be hosted by Sokenbicha Tea, Japan’s leading tea brand that is exclusively sold at Whole Foods markets nationwide. Upon receiving news of such a fun summer tea party – I wanted to learn more about the company and their background.

Sokenbicha is called the “perfect blend of ancient wisdom and modern taste”. Their authentically brewed teas are unsweetened, contain zero calories and are made with tea blends and natural botanicals from around the globe. Sokenbicha is inspired by the teachings of Kampo, a traditional Japanese herbal approach to health and wellness dating back more than 1500 years. Each of their 5 teas are based on the elements of the earth: Wood, Fire, Earth, Metal, and Water. It is believed that each element is interrelated with the others and only proper balance between all the elements will result in health and well being. The science behind the teas is based on Kampo, a traditional Japanese herbal approach.

There are five varieties of Sokenbicha:

  • Revive (Wood), a crisp oolong tea blend infused with pomegranate and raspberry notes, black tea and rose hips
  • Defend (Water), a mild oolong tea blend with guava leaves and ginseng
  • Purify (Fire), an aromatic green tea blend with chamomile and aloe
  • Shape (Earth), a bold barley tea blend with peach flower notes, pu’er and green teas
  • Skin (Metal), a full-bodied barley tea blend with cinnamon and ginger

Five different elements of tasty tea!

Just learning about all the tea’s and their background makes me THIRSTY! Im  looking forward to sampling some of the different flavors at their tea party this summer.  This June event, “Seren-i-Tea in the Square”,  will be an interactive party featuring music, meditation, yoga, education, natural refreshment and inspiration – all aimed at encouraging people to take time out to achieve balance in their hectic lives. Check out the EVENT page on Sokenbicha’s website – doesn’t it look awesome?!

HERE ARE THE EVENT DETAILS:

What: Seren-i-Tea in the Square, an interactive midday event featuring meditation, yoga, education and refreshments.

Who: Registration for this event is open to the public and you can register ANYTIME at http://bit.ly/SereniTea. , but 9 of my readers get to attend with me as VIP guests!

Some of the featured guests for Seren-i-Tea include:
Mallika Chopra – The daughter of Deepak Chopra, Mallika Chopra is a mother, author, blogger and founder of Intent.com. She will serve as event keynote to guide participants in finding serenity in their daily lives.
Stephanie Snyder (my absolute FAVORITE San Francisco Yoga Instructor!!)– Well known for her unique ability to infuse her challenging classes with strategic sequencing, yoga philosophy, technical alignment, and heart-felt humor, Stephanie has been featured on the cover of Yoga Journal Magazine, has been a contributing writer to Yoga Journals’ “Home Practice” and was named San Francisco’s most sought after yoga teacher by InStyle Magazine.

When: Saturday, June 25, 2011 from 12:30 – 2:00 p.m.

Where: Union Square, 333 Post Street, San Francisco, CA 94108

Why: Our hectic days are consumed with jobs, loved-ones, everyday pressures and obligations. Often the last obligation we think about is the one we have to ourselves.

This event is aimed at providing a real-time “self-moment” for participants and will offer tools and techniques to make “me-time” a deliberate and important part of daily routines – helping us achieve balance from within.

But here’s the BEST part….. In addition to inviting me, Sokenbicha has given me 9 additional invites for  guests. As my guests , you will receive a custom tote that contains a yoga mat, a designer scarf and other items, a total value of $80, plus a Whole Foods gift card for $50. A whole foods gift card and yoga mat?! Hello heaven! 

So, you might be wondering…. HOW do I get to be Caroline’s VIP and win that SWEET gift bag this summer?! Participate in the below Giveaway and join me for “Seren-i-Tea in the Square” June 25th:

I cant wait to have TEA with you this summer in the Square! The nine Giveaway winners will be selected by  Thursday, June 9th. So send your comments in and get ready for a great summer event and a special goodie bag treat! Good luck!!

Quick Disclosure: Sokenbicha partnered with bloggers such as me to participate in the Seren-i-Tea event as a VIP attendee. As part of the program, I received compensation. Sokenbicha believes that consumers and bloggers are free to form their own opinions and share them in their own words. Sokenbicha’s policies align with WOMMA Ethics Code, FTC guidelines and social media engagement recommendations.


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