All the Flavor...None of the Fat (Just in Time for the Superbowl)!

I love celebrating Superbowl Sunday and few celebrations are complete without good food.  At least not this one!  But just because it's tailgate time doesn't mean your commitment to eat better needs to get sacked.  So how can you enjoy one of football's finest finger foods without destroying your diet?  Slow cooker - buffalo chicken lettuce wraps!

Ingredients: (makes 4-6 servings)

For the chicken:

• 24 oz boneless skinless chicken breast
• 1 celery stalk
• 1/2 onion, diced
• 1 clove garlic
• 16 oz fat free low sodium chicken broth
• 1/2 cup hot cayenne pepper sauce (I use Trader Joe's)

For the wraps:

• 6 large lettuce leaves, Bibb or Iceberg
• 1 1/2 cups shredded carrots
• 1 container crumbled blue cheese

Directions:

In a crock pot, combine chicken, onions, celery stalk, garlic and broth (enough to cover your chicken, use water if the can of broth isn't enough). Cover and cook on high 4 hours.

Remove the chicken from pot, keep 1/2 cup broth and discard the rest. Shred the chicken with two forks, return to the slow cooker with the 1/2 cup broth and the pepper sauce and set to on high for an additional 15-20 minutes (until hot).

To prepare lettuce wraps, place 1/2 cup buffalo chicken in each leaf, top with shredded carrots and crumbled blue cheese. Wrap up and start eating!

Bon Appetit!

5 Foods for a Fit Heart!

February is heart month.  Help protect your ticker from disease with these 5 heart-healthy superfoods!

#5) Berries are full of fiber, phytonutrients and antioxidants.  Research indicates that berries may help protect your heart from disease by decreasing inflammation in blood vessels. *Add berries to your favorite Greek yogurt or cereal or finish a healthy meal with this sweet treat.

#4) Garlic is rich in nutrients and helps lower cholesterol and triglyceride levels.  It can also help to promote healthy blood pressure.  * Try oven-roasting fresh garlic and spreading it on your favorite protein or vegetable.

#3) Nuts. Full of fiber, antioxidants and heart-healthy fats, nuts have been shown to reduce cholesterol.  Pair a handful of almonds, pistachios or walnuts with a banana for a snack or top your oatmeal at breakfast.

#2) Fish. Studies have shown that the omega-3 fatty acids found in oily fish like salmon, mackerel and trout reduce the risk of heart disease by lowering "bad" cholesterol.  The American Heart Association recommends at least two servings of fish per week.

#1) Whole Grains are good sources of dietary fiber which, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower the risk of heart disease.  Additionally, foods that are high in fiber help provide a feeling of fullness which may help with weight management.  Whole grains contain the entire grain, the bran, germ and endosperm. Examples include whole-wheat flour, oatmeal, brown rice and bulgur.

Small nutrition changes made over time can make a big impact on a person's overall health and wellness.  Try incorporating 1 or more of these foods into your nutrition plan today! 

Benchmark and Measure Your "Fitness Core Competencies"

Congratulations, if you're reading this blog you've already committed to a fitness routine or are strongly considering doing so (right?!).  So now that you're getting after it, how can you measure your success to ensure that your sweat and efforts are truly paying dividends?  By benchmarking and reassessing your fitness "Core Competencies"!

Regardless of your fitness end goal, a well designed fitness program should address each of the following areas.  My recommendation would be for you to do an initial baseline assessment followed by quarterly reassessments.

Fitness Core Competencies 

Body Composition Test - Body Fat Assessment

A person's body composition is comprised by the amount of lean mass (muscle and bone) and fat mass in their bodies.  It's very important to maintain a healthy body composition as too much or too little body fat can lead to illness and/or injury.  Body fat percentages are separated into five categories; essential, athletic, fitness, acceptable and obese, each of which varies based on gender.

Core Strength Test - Plank Assessment

Your core, which includes the muscles of your abdominal, lower back and hips, are involved in every single movement you do!  Your core is not only responsible for stabilizing your spine and keeping your torso upright, but it allows you to bend your torso forward, backward, from side to side, as well as rotate.

Lower Body Strength Test - Squat Assessment

Our leg muscles, specifically the hamstring, quadriceps and glutes, are some of the biggest and most powerful muscles in the body.  Not only are these muscles called into play in almost every standing activity we do, but they are also key in preventing knee and hip injuries from taking place. 

Upper Body Strength Test - Pushup Assessment

A strong upper body is important for everyday movements such as carrying work materials and picking up groceries and luggage with ease and without risk of injury.  Strength and endurance in the muscles of the upper body, specifically the chest, shoulders, triceps and core is a good indication of overall fitness. 

Sit and Reach Test - Flexibility Assessment

The sit and reach test is the most common way to measure lower back and hamstring flexibility.
Because tightness in the low back and hamstrings is often related to muscle pain and stiffness, this test may help determine a person's risk for future pain and injury.

12 Minute Run/Walk Test - Endurance Assessment

Cardiovascular endurance is the ability to perform sustained physical activity such as walking briskly, jogging, or running around with your kids.  During cardiovascular activity, breathing increases to get oxygen into the lungs and heart rate increases to deliver oxygen to working muscles.  Regular cardiovascular exercise yields important benefits as it strengthens the heart and improves the entire cardiovascular system.  The aerobically fit heart is more efficient and runs at a lower rate during exercise and at rest.

1/4 Mile Run Test - Speed Assessment

In order for competitive athletes to compete well in races and/or sporting events, speed is important.  Whether a person is competing against themselves or another competitor, an effective way to measure improvements is through speed assessments.

For additional information on each each test, please don't hesitate to contact me.  Best of luck to you and keep training!

Jake