Elite Fitness Solutions

I have difficulty keeping a nutrition log! However, it’s one of the best ways to see where you need help nutritionally. In fact, I should say it is the best way. Especially if you have 10,000 things going on in one day. I can’t for the life of me remember what I had during the day if I don’t write it down. Let alone try to figure out if I’m doing well, or need to adjust different areas.

So, here’s a day in the life of Kiele nutritionally…

8am: Cottage cheese, fresh strawberries and bananas

12noon: sugar free tapioca pudding, grapes

2pm: chicken fajita (onions, red and green peppers, black beans) w/o tortilla, lowfat sour cream

4pm: grapes

4:30pm: 2 dried pineapple slices

5pm: almond milk, greens mix

5:45pm: raw sunflower seeds

6:30 pm: homemade chili (kidney, black and pinto beans, hamburger meat, diced tomatoes, chicken broth, onions, red and yellow bellpeppers)

The idea is to try to include a fruit and/or veggie with each meal, as well as a good source of protein.

In the afternoon, I tend to snack on the two food groups on and off, counting as an ongoing meal.

Would love to hear any comments, feedback!

Also, remember that we’ve got our FREE nutrition seminar this Thursday at 6:45pm. Space is filling up quickly, so please let us know if you plan on being there.

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Oprah past and present on the cover of "O" magazine

I have to admit that I’m an Oprah fan, much to James’ dismay… I find that a lot of the topics discussed on her show are relevant to my life and circumstances. I was especially looking forward to seeing what was in store for her “Best Life” week.

I must say that what was discussed regarding her current size was more than dissapointing.

You are never going to reach your goal and keep it if you expect someone else to get you there, and you hold them solely responsible for your outcome.

Bob Greene, Oprah's trainer

However, it was stated that Bob Greene has been Oprah’s trainer for 15 years. Call me crazy, but in that time, some serious gains should be made…and KEPT. This isn’t the truly frustrating part. On the surface, those were my thoughts, but I really gave Oprah the majority of the blame for needing to be responsible and stick to what she was being asked to do by Mr. Greene.

Then, I read what Bob Greene suggests as a fitness plan to get Oprah “back on the wagon”. That’s the part that completely floored me. Not only do you have to spend six days a week at the gym, but once you’re fully into the routine, 40 minutes of that is spent on a treadmill or eliptical. He doesn’t have you touch any weights until week six!

Bob Greene has been a fitness professional for 25 years now, and I am assuming by the program prescribed that he learned much of what he now uses back then. There is so much new evidence about the efficiency of intervals and how they are superior, especially in the long run to aerobics.

I have to say that after looking over his program, I really don’t blame Oprah for “falling off the wagon” and gaing all the weight she lost back.

Who in their right mind wants to dedicate 6-12 hours a week to the gym?

I know there are some die-hards out there that have no problem, and in fact look forward to that, and for them, this plan may get them right where they want to be. But, if you’re a mom, business person, have any type of life, this is unrealistic, and you will inevitably find yourself unable to keep it up, and will probably blame yourself. You weren’t able to stick to Bob Greene’s plan…you fell off the wagon…I’d fall off too!!!

One last thing…this information is being given to millions of women! Millions of women now think they have to spend six days a week at the gym, 40 minutes of it on the treadmill, and another 40 minutes or so of it doing strength training (that aspect of his program is a whole other post). Two hours, six days a week, with one day rest! Millions of women will not reach their goal because of this, and if they do stick to it, and eventually cut back, they will see the weight come back…as Oprah has!

If you want to make a big impact on your metabolism and burn fat, utilize intervals instead of long, boring rounds on the cardio equipment. Do things like jumping rope, burpees, sprinting, trust me, they will burn more calories, and continue to burn more calories for up to 48 hours after you’re done!

I hope that Oprah does reach her goals and is able to maintain it once there, and if she once again does a wieght “yo-yo”, I hope she will be open to exploring other trainers’ methods that apply 21st century methods, not those we’ve read about in the 80’s!

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A great root veggie to have instead of rice or pasta, or even to add a sweet side to a dish. 

It is low in Sodium, and very low in Saturated Fat and Cholesterol. It is also a good source of Dietary Fiber, Vitamin B6 and Potassium, and a very good source of Vitamin A, Vitamin C and Manganese.

Just keep in mind that this veggie becomes less nutritious when topped with butter and brown sugar!

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An amazing lower body exercise, the Bulgarian Split Squat can be done with bodyweight at first, and as you get stronger, added weight for even more of a challenge!

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My last trip to City Market yielded a great surprise. They had Pomegranates for 25 cents a piece. Shilo and I grabbed a few.

We had fun eating them, Shilo especially enjoyed picking each seed out and eating it.

I started to think how great this fruit is for us, and how delicious it is. Then, I thought it would be neat to do a weekly “fruit or vegetable”. Listing some fun, interesting facts, as well as basic information as to why you should eat it.

So, here we go…The Pomegranate

Latin name: Punicum malum

This fruit has been around since as early as 1000 BC. Available from early fall, into winter. Color can range from yellowish orange to deep purple. They are about the size of an orange, and when ripe should be heavy for their size. They can keep for up to a month in a cool, dry place. Once picked, pomegranates will not continue to ripen.

Quick Fact: Each pomegranate contains exactly 840 seeds.

Health Info: Pomegranates are a great source of potassium, and pomegranate juice contains antioxidants that will help to protect your blood lipids from oxidation. Pomegranate juice may also help to prevent prostate cancer and helps to prevent plaque build up in your arteries. Pomegranate seeds have been studied and appear to enhance immune function as well as help keep blood lipid levels healthy.

There you have it, a great tasting fruit, that’s very unique, and has some powerful antioxidants! Yum! Enjoy

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Many of us have some plan of how to welcome in the New Year. Whether it be sitting in your living room, watching the different festivities on TV, or going to your favorite “hot spot” to celebrate with many.

New Year’s eve is not the time to try to lose fat, but there are some choices to make drink wise to minimize the caloric punch alcohol provides.

Remember, moderation is key, especially with alcohol!

Red Wine:

85 Calories

2 g Sugar/Carbs

Champagne:

100 Calories

5 g Sugar/Carbs

Guinness Draught:

125 Calories

10 g Sugar/Carbs

Bloody Mary:

150 Calories

10 g Sugar/Carbs

Cosmopolitan

150 Calories

12 g Sugar/Carbs

Have a safe and Happy New Year!

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There’s a lot of eating out this time of year. Here’s a couple of the worst appetizers that will blow your nutrition out of the water before you can even say main course!

Chili’s:

 Texas Cheese Fries w/ Jalapeno-Ranch Dressing

2,070 calories

160 g fat (73 g saturated)

3,730 mg sodium
 


Outback:

Aussie Cheese Fries with Ranch

2,030 calories

I know there’s lots of other restaurants here in Grand Junction, and this just serves as a reminder of what one dish can “dish out”. As a general rule, steer clear of fried foods, go with grilled, or baked, and the simpler, the better.

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I just made this last night. It’s easy to do, delicious to eat, and great for you! What could be better? Plus it’s a great warm you up dish for when it looks like you live inside of a snow globe!

Ingredients:

• 1lb. ground beef
• 1lb. ground turkey (or you can use 2 lbs turkey if you don’t want beef)
• 1 (14.5 oz.) can kidney beans, with liquid
• 1 (14.5 oz.) can kidney beans, with liquid
• 1 (14.5 oz.) can black beans, with liquid
• 2 (14.5 oz.) cans chili (or pinto beans), with liquid
• 2 (14.5 oz.) cans diced tomatoes with liquid
• 2 (14.5 oz.) cans tomato sauce
• 1 (14.5 oz.) can corn, with liquid
• 5 celery, diced
• 1 tsp. ground cumin
• 2 tsp. paprika
• 1/4 tsp chili powder (or to desired heat)
• 1/4 tsp cayenne pepper (or to desired heat)
• 1/4 tsp black pepper
• salt to taste

Directions:

In a large frying pan, brown meat with onion.

Transfer meat mixture to a large stock pot. Add beans, tomatoes, tomato sauce, corn, celery and spices to large stock pot. Bring to a boil. Reduce heat to low. Cook for 1 hour.

To cook in a crock pot, combine cooked meat mixture, beans, tomatoes, tomato sauce, corn, celery and spices in crock pot. Cook on low for 6-8 hours or on high for 3-4 hours.

Some topping suggestions are: grated cheddar cheese, sour cream, salsa, crushed tortilla chips, hot sauce, or snipped chives.

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How many of us step on the scale every morning to determine our progress? I know some of us are even in “scale denial”…ok, I made that up, but there’s something of an addiction out there!

I don’t even own a scale, and am recovering from years of torment of that metal beast. It’s somewhat liberating to not be bound by those numbers.

In my humble opinion, if you’re using your scale as your number one way to determine your progress, then you may be sabotaging yourself and not even knowing it!

Why is the scale such a deceptor? Because it measures (or weighs) your overall body composition, and takes into no account how much of your weight is fat, muscle, fluid, or tissue. here’s a few examples of how this can be misleading.

Take two ladies, both 5′4″. One has worked out and weight lifted for years, looks great and wears a size 5. She steps on the scale and weighs 135 lbs.

The other leads a sedentary lifestyle, wears a size 7 and is unhappy with how her body looks. She gets on the scale and weighs 130 lbs.

It’s true! This has happened!

In fact, I have just recently had a client that has been working really hard and has come in on more than one ocassion completely frustrated because the numbers have not budged on the scale! Well, we took her measurements on Tuesday, and in less than two weeks, she has lost a total of almost five inches! Her clothes are fitting better, and she feels better, yet she’s allowed that to be overshadowed by the scale!

I’ll tell you what, if I had a “magic” machine, and you could step in it and weigh 15 lbs less, but look the same, would you be happy? What if you stepped in it, weighed the exact same, but looked amazing, how ’bout that?

Using the scale can be a complete mind game, and something I encourage you to stop doing! Have your body fat % measured, take your circumference measurements, try on a pair of tight fitting jeans and use them as measurement, take before and after pictures!

All of these can be much better judges of progress. You may even save your sanity too

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