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Newest Web Clicks
Check out these web page additions:
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Energy Muffins
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Who says muffins can't be
delicious and nutritious?
Makes 16 muffins
INGREDIENTS:
· 2 cups egg whites
· 1½ cups oats or
1 cup instant oatmeal or
1½ cups quick oatmeal
· ½ cup whole wheat flour
·1 cup
unsweetened applesauce
· 1 cup 1% cottage cheese
· ½ cup whey protein powder
· 1½ tsp baking powder
· 25 almonds
· 1 tbsp vanilla extract
· ⅛ tsp or pinch of salt
· 1 cup strawberries
INSTRUCTIONS:
Pre-heat oven to 350˚F. Pour ingredients into a blender and blend until smooth. Mix in fruit by hand, if desired, or include in the blender. Pour into regular-sized stick-free muffin cups. Cook until toothpick comes out clean (about 40 minutes).
NUTRIENTS PER MUFFIN:
Calories: 120, Total Fat: 2 g, Sat. Fat: 0 g, Trans Fat: 0 g,
Cholesterol: 5 mg, Sodium: 125 mg, Total Carbs: 17 g,
Dietary Fiber: 3 g;
Sugars: 3 g; Protein: 9 g; Iron: 1.20 mg
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| SLAM BAM Thank You Ma'am |
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Your ability to gain self-love, self-respect, and success is within your reach with Milwaukee Adventure Boot Camp's SLAM B.A.M. Transformation contest starting March 9th.
I'm sure that you want a "slim, trim, new body", but this contest is about more than that. This is a transformation of the body and mind.
As you build a leaner, healthier, and stronger body; you will find a deeper sense of success. Your new image will help you see that you ARE beautiful, you ARE strong, and you ARE a champion of LIFE!
IT DOESN'T MATTER WHERE YOU START, IT'S WHERE YOU FINISH!
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2009 Referral Program
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Our campers are the best part of boot camp; we KNOW this!
In 2009, we are extending a special thank you for helping us promote Milwaukee Adventure Boot Camp!
When you talk about your experiences at camp and your friends sign up because you referred them - we will THANK YOU by offering your choice of a $25 gift certificate to the OutPost, Whole Foods or Fresh Market.
What a great way to promote our super campers AND to encourage healthy eating!
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Happy January!
I love January because it is a time of new beginnings.
We are rolling out a lot of exciting "new" programs and opportunities this year. If you weren't at the Holiday Party to hear all about it, check out the information on our website.
Because this newsletter is so new, I have included a three question survey to find out what you think. Please take a minute (that's all it will take) and provide your feedback.
And last but not least, check out my latest blog post on New Year's Resolutions.
Know someone who would like this newsletter?
Take Care! Catherine
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The Grocery Shopping Tour scheduled for tonight has been rescheduled for Tuesday, January 27 at 6:30. The tour will take place at Trader Joe's at Bayshore Town Center. You can register from our web site (coming soon) or by contacting Catherine.
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Fat Busters That Work
Fat doesn't play fair. Thanks to advances in obesity science, there are new findings behind what makes us fat. This is the first of three articles about our size and thighs, fatness and fitness.
It Really Is Genetics
Scientists now suspect that depending on your genetic makeup, you can have multiple fat genes. Each of these genes can add a couple of pounds. There is nothing you can do about your genes, however exercising regularly can offset the fat.
Some People Just Have More
Fat cells emerge during childhood and can continue to develop until adolescence. If you are genetically "blessed" with more fat cells, they will not be a problem if you keep them small instead of overstuffed and enlarged. Once again, regular exercise is the key to shrinking your fat cells.
You Can Change Your Metabolism
Kirsi Pietilainen PhD, an assistant professor of Nutrition at Helsinki University Central Hospital, studied sets of twins where one was fat and the other thin. He learned that the fat cells in the heavier twin changed him metabolically, making it more difficult to burn fat. As you gain more fat, it becomes harder to lose it. The key to battling fat and metabolism is to attack it with regular exercise. If you are overweight, you shouldn't be discouraged if the initial weight loss is slow. You are battling both fat and metabolism!
Bottom Line
We all have fat cells (some more than others). Regular exercise is the only way to keep them small and increase our metabolism. The more weight you lose, the better your metabolism will be.
In February's newsletter, learn how your spouse, your mom, and other everyday things can fatten you up.
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A Round of Applause
Milwaukee Adventure Boot Camp would like to acknowledge the following VIPs:
- Julia Killian and Sally Brandl for successfully completing 1 full year of boot camp
- Congrats to the grand prize winners of the first annual holiday/customer appreciation party
- John Vandecorput
Nutrition consult and customized meal plan
($150 value)
- Kristin Vailliencourt
Personal training consult and training session
($200 value)
- Lynda Barth
Free month of boot camp ($299 value)
- Kami Joseph
Fitness boot camp retreat ($399 value)
- Thanks to all family, friends and co-workers who encourage and support our boot campers!
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Insulin For Muscle Gain Not Weight Gain
We have all heard about insulin and probably equate it to diabetes, however it is a functional protein similar to a growth hormone. It is important for building muscle and can also signal to the body that it has been fed, so it halts burning stored fats and increases the storage of more fat.
Understanding how our body uses insulin can help us to eat the right foods at the right times and get the desired results in our bodies -- muscle gain not weight gain.
Rule 1 - Know the GI
The GI (Glycemic Index) refers to how fast carbohydrates increase glucose in your blood stream. High GI (fast digesting carbs) foods pass quickly through to the bloodstream spiking insulin.
Low GI (slow digesting carbs) foods take longer to digest and get to your bloodstream keeping your insulin levels low.
Rule 2 - Know Your Carbs
Typically simple sugars are high GI while most complex carbs are low GI. There are exceptions (like fruit which is a low GI food) so using glycemic index charts can help you learn about your carbs.
Rule 3 - Go Low (Most of the Time)
At almost every meal you want to focus on low GI carbs to keep insulin levels low. This helps maintain energy levels and enhance fat burning.
A critical time to choose low GI foods is right before a workout. Go with 20-40 grams of low GI carbs plus 20 grams of protein powder 30 minutes before your workout.
Rule 4 - Know When To Go High
There are two times of the day when high GI carbs are the rule.
- Within minutes of waking up. Taking in about 40 grams of fast digesting carbs (plus 40 grams of protein) as soon as you get out of be will boost insulin and prevent your body from tearing down muscles for fuel.
- Within 30 minutes after working out. Shoot for 40-100 grams of high GI carbs (plus 40 grams of protein).
Rule 5 - Get Help From Protein
You'll want to comsume some protein, particularly whey, when you eat high GI carbs. This is because protein, especially whey, helps to further boost insulin levels.
Rule 6 - Use Insulin Boosters
If you want to enhance insulin for better recovery and muscle growth, try taking the following supplements immediately after workouts:
- 250-500 mg Gymnema, a rain forest vine native to India, found to increase insulin secreation from the pancreas
- 300-500 mg Alpha Lipoic Acid (ALA), a potent antioxidant that enhances insulin's actions on muscle cells.
- 100-250 mg Cinnulin-Pf, a water-soluble cinnamon extract that mimics the effects of insulin at the muscle cells.
Adapted from "Muscle and Fitness" February 2009 issue.
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