WHAT'S NEW DOWN THE AISLE..

SMART ONES- Has a NEW product containing 30% more per serving. From weight watchers- Each package promises to contain 400 calories or less & 25 grams of protein.  The portion sizes are nice, and there are handful of new varieties. I personally do not consume this product but it would be a nice meal and perfectly portioned out for you to stay on track. Remember calories in vs calories out...

EARTHBOUND FARMS- Organic has masterminded a plan to get everyone to eat nuts & dried fruit.  They are introducing three new snack mixes-
Cracked BlackPepper Cran Walnut
Mandala Spice Coconut Cashew
Roasted Tamari Cherry Almond
ALL USDA certified organic..No added sweeteners or artificial anything
These are great for snacking BUT remember in MODERATION.  Nuts are very high in fat, but have a lot of other good benefits. Sooooo watch your portions.

So, HERB PUREES- Again by-EARTHBOUND FARMS- Certified ORGANIC...These people have been busy, these Herb purees come in many different spice varieties & at the squeeze of a tube-ready for spicing up your dish.
Cilantro, Basil, Dill, Chili Pepper, Garlic, & Ginger

OKAY, so for all you coffee drinkers that need to add something spectacular into your coffee... COFFEE MATE has introduced us to a new flavor for it's NATURAL BLISS line--LOW FAT VANILLA. It's ALL Natural Ingredience & it's SLIMMER and only 20 calories per serving. All you need is a drop..

Another energy gel shot??!...Well GUNGHO has created a new energy gel shot that claims to give "Ninja like focus"...mental focus & alertness without the crash?!! With only 4 calories per shot- OHHHsoNINJA






Until Next time....

             XOXO

                          Jamie

QUEST BARS!!

UHHmazing! So, I don't know how they do it! BUT they are so good! I got a sample of one when i ordered some more protein from bodybuilding.com.  So I decided to try it since I'm still WAITING for my samples from THE Quest Bar people, hopefully they are different flavors. So, i tried chocolate brownie, and it's absolutely SCRUMPTIOUS!! They're filling and also are very satisfying!! So with 20 grams of protein. only 1 gram of sugar, 19 grams of Fiber, 24 grams of carbs, and 6 grams of total fat what more could you ask for!!

XOoXo
Jamie

SWEET POTATO vs WHITE POTATO

SWEET potato vs WHITE potato

Okay, so you all know my ranting about sweet potatoes.  So, I thought that I would do a comparison for you. White VS Sweet Potatoes.  They are different, both virtually have the same amount of calories, carbs, fats ect. Except, sweet potatoes have a large percent of the daily requirement of vitamin A and beta-carotene. Sweet Potatoes also have a little bit more fiber as well as vitamin C & folic acid.  Sweet potatoes are great for muscle building, they are also a complex carb, which means that they wont spike your insulin levels and blood glucose levels-keeping your blood sugar levels at a constant.  They also leave your stomach feeling fuller longer. The white brother of the two, is the opposite, in that being that it will spike your insulin and get right directly into your system, being high on the glycemic index-so consuming this guy directly after exercise will quickly replenish your glycogen levels- (along with some protein as well.) The White potato is made up of mostly starchy carbohydrates, but is richer in folate.  Don't forget to EAT THE SKINS!! The skins of potatoes and a lot of other fruits/veggies is more concentrated with their fiber!

Tip..So if you're new to sweet taters...you can have them SWEET or SALTY!!!

SWEET
They can be paired with Low Sugar Smuckers Jam in the form of baked wedges with the jam used as dipping sauce! OR bake/microwave and mash & top with Light Maple Syrup..
SALTY
Bake them in wedges and LIGHTLY spray with olive oil & top with Cajun Seasoning..OR bake/microwave & stuff with chives & grilled chicken

*Remember portion sizes & look for a sweet potato that is about 5" long and 2-2.5" diameter

xoxo
        Jamie

I'm now a proud Mother!!!

Woot woooot...So I finally got my baby. Yay, I LOVE SPINNING...So now I'll be able to hit up more cardio more often without going to the gym since I'm training for another couple shows..

New down the aisle...

Okay so NEW NEW NEW...

LIBBY'S SKINNY FRUITS
Not sweetened with sugar.  Libby's offers this in crushed,sliced, or chunk-Pineapple, Fruit Salad, & Mandarin orange.

CHOBANI
Two pretty new flavors- Blood Orange & Apple Cinnamon!

GEVALIA KAFFE By Kraft
A Swedish style coffee..Newly now offered in the US, in 10 different varieties!!

Italian Chicken Sausage by PREMIO, with 45% less fat than regular sausage. I'm not really a big fan of the regular in general. But, this stuff is good.  Not to great to have on the daily, but a great substitute for regular sausage. Comes in Sweet, Cheese & garlic, Hot & Spicy, and Pesto.

Reflection

So,I know this is sort of a little late,but I was thinking..and as new years has come and gone, we are still in the beginning stages..and..I think that this is a great time to reflect, reflect on the past year; your accomplishments, your problem areas, goals set and reached, everything. Sometimes when life throws us curveballs it's hard to understand why at the time, But everything thrown at you in life is all in ordanance.  It's simply shifted your path in a direction unknown, but that is meant for you.  You might not get why and it may be hard, but reflecting back on the negative problems and obsticles that you've been through will help you grow as a person.  Everything that you've been through has made you who you are today.  Going through challenges and pushing yourself to that next level, can only help you succeed. Take a deep breath and step back and distance yourself. Reflecting on the years past events will help you with the future. Making a New Years resolution was a good idea to bring in the new year and a new you! If you didn't make one..then you still can! So, so many New Years resolutions are totally unkept.  Make a resolution that is realistic for you.  In order to keep one try having someone to hold you to it, or do a new years resolution with someone else. And if you did make a New Years resolution...how is it going? Are you still ringing in the beginning of 2012 with positive goals and sticking to your changes?..New Years resolutions to lose weight or diet should really be looked at as trying a lifestyle change...--Something that should be acquired slowly.  Setting a reasonable goal is the key, so challenge yourself, but make it attainable. A resolution takes perseverance, so pushing through the toughest times and getting over that final hill will make you stronger.  A Resolution is something that you have resolved in your mind to put forth the effort to change in your life, so it's not going to be easy. Be determined to succeed because you are worth it to yourself to be a better you..

Stay Positive
xoxo
Jamie

COUNTING SHEEP

Make sure your getting your Zzzzzzz...Sleep is an extreme necessity.  An insufficient amount of sleep is very  probelmatic not only for our physical health, but mental & psychological health too. 8 hours is known to suffice for a typical amount of sleep, but now it's proven that it's based on YOU...your daily energy output, as well as genetics plays a role.  Everyone's amount of sleep is different. 

Not getting a full amount of sleep could really put a halt on your ability to lose weight.  The missed energy that your body lacks from not enough sleep, is swapped with food. Your body is looking for something to compensate with the lost sleep. Sleep deprived individuals are also proven to run the risk of many diseases and sicknesses.

During sleep your body is fully repairing itself...your muscles, memory, your brain, everything.  Without your full amount you definitely won't be hitting your full potential. So don't miss out on quality time with your pillow.
Staying physically active should help with sleeping problems and it can also improve chronic sleep problems. Still having sleeping problems you could try Melatonin. Make sure you are in a dark/relaxing setting at least 30 minutes before bed with bright electronics dimmed. & try to avoid caffeine before bed! Turn OFF your brain..sometimes it feels as if it will never stop..over and over...your to do list, reminders,etc...Keep a super fast notebook or journal, pad of paper or something & a writing utensil next to your bed, jot down your racing thoughts or sleepless TO DO's. Sleep is just as important as any other daily activity so don't miss out on it.
xoxox
Jamie

HEALTHY SWAPS

Okay so I wanted to share with you some healthy SWAPS to stay clean and still be able to enjoy eating..Some you may probably already know...
So, some healthy trade outs for cooking lighter..


SOUR CREAM or GREEK YOGURT for Mayo
OR
MUSTARD for Mayo- (depending on your recipe)

When baking SWAP-
Applesauce or canned pumpkin for butter or oil

But the best NEWLY found SWAP is.... SunSweet -Lighter Bake (Butter & oil Replacement)
This stuff is excellent for swapping, you honestly can't tell the difference, but at only 35 calories per tbsp. vs oils' 120 cal per tbsp, your body will be able to tell the difference & thank you.

What's new in the Aisle..

Cheerios are beneficial, delish, and of course are always made with whole grain!! There's two new flavors!!
 PEANUT BUTTER & CARAMEL...
 I think the Cinnamon Burst is still my favorite, But these are DULCE DE-Lish-ious

Cream of Wheat Chocolate Flavored!! Coming in stores in 2012











Baked Lentil Crackers
Made with lentil beans, 5 grams of protein & 110 calories per serving, gluten free.  Great for a substitute of Chips or starchy breads..







Redrose Black Tea..Has a new Flavor!!-- Sunset Spice..Pretty Zesty & perfect for winter

Quinoa By Roland in a New flavor of Toasted Sesame Ginger.
Quinoa is very beneficial, high in protein & essential amino acids, so swap out any day for rice or even brown rice...

Chocolate Chocoholic

Are you a choco chocoholic?!!! Well I am. It's okay though.  There are so many health benefits to dark chocolate. Dark chocolate is an antioxidant that contains flavanoids.  It improves cognitive function, lowers blood pressure, and can improve the quality of skin; as well as helping to decrease appetite for weight loss.

Here's a yummy Double Dark Chocolate shake recipe..

2 tbsp fat free sour cream
1 tbsp HERSHEY'S dutch Special Dark cocoa
1 scoop whey
1 tbsp sugar free chocolate pudding mix
2 tbsp fat free ice cream
2 ice cubes
dash of skim milk
*BLEND in blender!!

Hahaha absolutely love this.I had to.. I'm sure you guys have prob seen this before but it's sup funny!!!

QUICK NEW HEALTHY FINDS

WHAT'S NEW IN THE AISLE...



Egglands Best Hard-cooked peeled eggs! -
Perfect for when your on the go and in need of some fast protein.





So I was picking up egg whites and came across this product - Batter Blaster Its ORGANIC Ready to cook Pancake and waffle batter! Comes in 4 different flavors...Haha looks fun!! Haven't tried it yet but I figure it looks worth trying soon.

POUCHES!! Protein in a pouch!!So, tuna, salmon, or chicken, (in many flavors and varieties) you can buy in a pouch and eat on the go! All that you'll need is AHHH FORK!!!

ABS & BLASTING FAT!?!!?

So I got a couple of questions about abdominal exercises...(sorry it's been a little while guys)OKAY so first and foremost.....ABS are made in the kitchen!! I'm sure you've heard that before. Abdominals are pretty much created with a good diet.  You can't spot reduce certain areas. You could do a million sit ups a day and still never produce amazing abs.  You can strengthen your abdominals and core muscles with exercises, but if you have a layer of fat over your abs, you'll never actually be able to see those abdominals.  Fat can not be "burned away" into muscle.  One thing can not turn into another.  You can burn fat through cardiovascular training and build muscle and strength through weight training. Not just any old cardio training though...High Intensity Interval training is best for fat burning. There's really no magic ingredient, other than hard work and persistence.  Getting a great body takes TIME! It's the small baby steps you take that are important.  The small daily choices you make which add up and will effect you in the long run. The choices you make today about diet and exercise will effect you tomorrow.  You CAN NOT out train a SHITTY diet!
Core stability is definitely a necessary component in a lot of activities.
Always change your rep ranges and /resistance/intensities/inclines/declines/ects...vary all of the factors that go into every workout.  Constant change is best for results, the body adapts to certain exercises and routines very fast.

Here's a quick routine for targeting that midsection and blasting some fat..



3 sets of each for 15-20 reps
lying toe touches with a weight or plate
10 Burpees
Russian twists
weighted cable abdominal pulldowns
10 Burpees
hanging leg raises
Jackknifes on a stability ball


Cardio Challenge
-5 minute warm up
1 min sprint/high intensity
1 min recovery
Repeat(not warmup)2 more times for TOTAL= 3xs
then
3 minute medium/high pace
2 min recovery
-Repeat once for TOTAL=2xs
then
1 min sprint/high pace
1 minute recovery
-Repeat twice TOTAL= 3xs
then
10-15 minutes at moderate intensity


*NOTE- RECOVERY- For beginners recovery is a walking pace. For intermediate and up IS NOT a walking pace more like a Lower intensity(slow jog)
*Varying incline during this circuit is great to change it up later for a fresh start

Stay motivated & Don't be ABSent from your workout!!! ha

xoxo
Jamie

GYM JAMZZZ

Okay, so how many of you have ripped open your gym bag to only reveal NO IPOD?! ..you must've accidentally left your ipod at home?!
 Horrible.. Now your forced to listen to the torturous music that the gym plays?! Dreadful..I know I've been there.  So music obviously is a MEGO EGGO HUGE deal especially when getting your workout on.

There's been so many studies recently proven that music with a higher amount of beats per minute and a faster tempo improves workout intensity and motivation.  Sooooo,a mix of some old faves and newbies--Here's a couple of my picks for some killer GYM JAMZ!!!

Heads Will Roll REMIX- Yeah Yeah Yeahs
The Red-Chevelle
Every Tear is a Waterfall (Swedish house REMIX)- Coldplay
Hello- Martin Solveig
The Downfall of Us All- A Day to Remember
Rocksuper Star- Cypress Hill
Don't Stay-Linkin Park
Heads will Roll Remix- Sam Adams
I stand Alone- Godsmack
Kill Everybody- Skrillix
99 Problems- Linkin Park/ Jay Z
Get Free- The Vines
Send the Pain Below-Chevelle
Fucking Die-Skrillix
What its like- Everlast
Toxic- A Static Lullaby
Take it off- The Donnas
We no speak Americano- Yolanda be cool + Dcup
Smells like teen spirit- Nirvana
Diary Of Jane REMIX- Carl B ft Breaking Benjamin
Killing in the Name of- Rage against the machine
Space Junk- Wolfgang Gartner
Fuck the Police- Rage against the Machine
Hip Hop is Dead- Nas
One of These Days- Foo Fighters
Joke and the thief- Wolfmother
TNT- ACdc
Ghosts & stuff- Deadmua5
Another Song for the Weekend- A Day to Remember
Searching for some Beautiful- Sadistik
Rapping to You- Das Racist
No Sleep (Roboroc remix)- Wiz Khalifa
Smile in your sleep- Silverstein
Kashmir- Led Zep
Weekends- Skrillix
One Step Closer- Linkin Park
Remember the Name- Fort Minor
Speak Freak- Kid Blue
Sexy and I know it- LMFAO
Push & Rise- Wolfgang Gartner
Wolfgangs 5th symphony- Wolfgang Gartner
Zoology- KnifeParty ft Skrillix
Power remix-Kanye West

Hope you like ;)
Until next time
xoxo Jamie

Pump up your shake with pumpkin!!

So inlight of the holiday season, (I know I'm a little late)..but this is enjoyable at anytime of the year!! Here's a fast recipe for a Punchy Protein Packed Pumpkin Shake!!

3 Ice cubes
1 scoop of your favorite protein powder
1/3 cup of canned pumpkin
1/2 tsp pumpkin pie spice
1/2 tsp.cinnamon
3/4 cup skim milk
1/4 cup liquid egg whites (optional)
1/4 cup low fat cottage cheese
packet of truvia
dash of flaxseed

TRY IT!! IT'S GOOD FOR YOU!!
Xoxo    Jamie

STAYING MOTIVATED!!

Getting on the recumbent bike at the gym next to your best friend, punching in on the key pads the "Personal Trainer" program, and chatting about the new gossip, who's pregnant etc, while going so slow you don't realize you've actually started peddling backwards .. IS NOT working out! Get over yourself.  I'm sorry but that's not going to get you anywhere. You are supposed to sweat while working out.  So don't try and not sweat because you're only wasting your own time.  "I don't like to sweat" wah wah cry about it. Take a shower. If you don't want to put in the effort yourself,  then you WILL NEVER reach your goals. If your not where you want to be...IT IS entirely 100% your own fault. SO stop crying about it and get out there and work towards achieving your goals.  NO one can do it for you or hold your hand..IT'S YOU and only you. Don't be afraid of failure. If your so afraid of failing that you don't TRY then success will surely never have it's chances with you. To reach goals there needs to be some sort of motivation in mind. Something that's going to keep you fighting through the most challenging times. Pain is a good motivator. If you haven't reached your goals maybe you don't have enough pain in your life, or fear of losing something if you don't conquer those goals. Maybe your just too comfortable. Working and achieving goals can be a long process.  So don't expect anything to happen overnight. Setting smaller goals and slowly working up to the Grand goal is a good way to start. In life you don't deserve anything. What you deserve is to work towards success and those goals. Nothing comes for free. Nothing is going to be handed to you on a silver platter, money, fame, a nice body, a successful career etc...you DON'T deserve any of it.. Ask yourself..What are the painful stimuli that's going to keep you motivated in moving positively towards your goals?..

Stay Positive, until next time...
                                          xoxo Jamie


"The principle is competing against yourself. It's about self improvement, about being better than you were the day before."  -Steve Young

"Good things don't happen by coincidence. Every dream carries with it certain risks, especially the risk of failure. But I am not stopped by risks. Suppose a great person takes the risk and fails. Then the person must try again. You cannot fail forever. If you try ten times, you have a better chance of making it on the eleventh try than if you didn't try at all." 
 -Arnold Schwarzenegger