Hazelnuts!

#MyFavoriteNut

Love this time of year when nuts abound. They are pretty nostalgic for me. Growing up my mom always bought nuts for the Christmas holiday, especially hazelnuts. I remember sitting with a huge pile of hazelnuts and a nutcracker and not stopping until they were all gone. Little did she know how healthy nuts were and still are. My favorite of all the nuts has always been hazelnuts; however, I'm not a fan of Nutella. I prefer raw nuts although I'm not opposed to nuts found in the center of dark chocolate... Yum! Okay great, now I want chocolate. 

Anyway, in approximately 10 hazelnuts this is what you get..

Calories 88 

Total fat 8.50 grams (mostly from cholesterol lowering monounsaturated fat)

Saturated fat 0.625 g (artery clogging)

Monounsaturated fat 6.391 g (lowers LDL -- the bad cholesterol)

Polyunsaturated fat 1.109 g (lowers total cholesterol)

Cholestetol Zero (0)  

Calcium 16 mg (optimizes bone/teeth health)

Iron 0.66 g (important for oxygen transport)

Magnesium 23 mg (important for muscle and nerve function)

Phosphorus 41 mg (important for bones and teeth health)

Potassium 95 mg (important for heart function and muscle contraction)

NO SODIUM

Zinc 0.34 mg (enhances immune system to keep us healthy)

Vitamin E 2.10 mg (antioxidant and helps the body use vitamin K)

Vitamin K 2.0 (international units (important for blood clotting)

So next time you are in the supermarket, don't forget your nuts -- especially your hazelnuts!

Source: USDA National Nutrient Database for Standard Reference, Release 20, 2007

 

No Freakin FEAR

Fear fuels my fire. I am not intimidated!  When I'm confronted by fear something gets stirred up deep inside of me that forces me to forge ahead. I use it as fuel to take myself to the next level, mentally, emotionally, or physically. You see, I see fear as natures way of forcing us to think outside of the box, to do things different. Sometimes we question the validity and possibility of that forward thinking idea. 

For example, I kept wondering how I would be able to make outdoor Bootcamp classes appealing yet affordable for this group of women I know. I questioned whether any of them would even be interested. I almost talked myself out of offering it at all but then I offered it to one woman who immediately said yes. I then invited a handful of others who also said yes and they invited other people who asked me if they could join and it is now growing everyday. I am now creating an exercise and nutrition journal chock full of tips, ideas and challenges along with other incentives for the program.

So you see, when fear surfaces you have to get creative and DO WHATEVER IT IS THAT YOU ARE AFRAID OF DOING -- without worrying about criticism or risk of failure. There is no such thing as failure for having tried. That's called an attempt at success. Take a deep breath and try again.. Immediately! Fear is the energy that has ignited many dreams.  It is through uncertainty that opportunities surface and people grow. If you are too comfortable where you are you risk settling down and staying there. We need fear! So don't let uncertainty or fear stunt your growth. Acknowledge the fear and then, forge ahead and go after that fear with a vengeance. Blow by blow you will ameliorate fear! 

If you are afraid of joining the gym because you worry about what other people may think about you for doing so, do it anyway. If you are intimidated by the gym hire a personal trainer. A personal trainer will familiarize you with the equipment and design a workout plan that's right for you. Don't be sold however; find a trainer that matches your style and personality. Some gyms will assign a trainer to you but if you do not think it is a good match you have the right to ask for another. If you need to lose weight and have been hiding behind your weight as the funny one, or nice one, LOSE WEIGHT ANYWAY! Let people see you for who you really are and stop hiding behind your weight. The point is, you cannot let fear stand in your way. Use it as a stepping stone to get you to your goal or destiny. Step by step you will be saying HASTA LA VISTA BABY - no more fear. 

Remember to Eat Well & Be FIT

That Strength from Within

Exercise makes everything better. I can go into the whole endorphins thing but the truth is, that's played out. 

How about something as simple as your body was meant to move otherwise you risk the chance of becoming stagnated where you are and if where you are is where you want to be then by all means keep doing what you are doing or not doing -- but if you want increased energy, the ability to maintain focus longer, to be happier and to have an overall better outlook on life then you cannot overlook exercise. It's not always easy to motivate yourself to do it but if you wait until a doctor tells you that you should exercise more then it may be too late to make a real big difference in your health. Prevention is key. Do it now because tomorrow is not a guarantee and neither is continued health. 

Eat Well & Be Fit with 1FITRD

Low Glycemic Index Pasta

Durum wheat semolina pasta is my absolute favorite pasta. It is low on the glycemic index since it is low in starch and has a high protein content, which makes it very filling. If you prepare it with olive oil you add more nutritional value. The pasta itself has an ivory color bordering yellow. 

If you are lucky enough to have an Aldi market near your home they actually sell a really good organic durum wheat semolina fettuccini. 

So go ahead and enjoy pasta again. Top it with your favorite organic sauce and a side of non-starchy vegetables like steamed broccoli or fresh green beans to complete the meal. 

Remember to Eat Well & Be FIT!

Live a stress-free life, EXERCISE

I have raised two daughters on my own, bought my own home, put myself through school and became a registered dietitian while working two jobs. I've always been a strong-willed and determined individual and usually don't let anything stand in the way of my goals, but nothing, and I mean nothing,  prepared me for the stress of being a single mom while going to school full-time, and working one full-time and one part-time job more than EXERCISE has. Granted the part-time job involved me teaching exercise classes; but it still required me to be someplace other than home after I got home from my full-time job, which leads me to this. 

If I found and continue to find time to exercise, then SO CAN YOU! It's about priorities. If it's important to you then you will not make ANY excuses and you will find a way to get it done no matter what. If I did not exercise, I don't think I would have been able to accomplish half of what I have been able to accomplish. Exercise is the gift that keeps on giving even after you've stopped exercising. Increased energy, a more positive outlook on life, muscular strength and endurance, which gives you the confidence you need when you don't think you can go on, and so much more. 

So please stop making excuses because life is too short for that and make time for exercise as if your entire life depends on it - because it does. 

Remember, Eat Well & Be FIT -- everyday and live your best life yet!

Find a Workout Buddy

So I teach this boot camp class with mostly novice exercise participants. The beauty of this boot camp is that they are all women co-workers and hold each other accountable in a supportive and loving way. What I know to be true is that many women tend to be harder on themselves than on others especially when they make a mistake because they feel that they somehow let others down or themselves down.  The truth is, what you see on television weight loss shows is not realistic for the average individual with a job and families to take of; and therefore, what you see on these shows is not the norm and if you try to do what they do on these shows, you will fail. I TELL THEM IT IS PERFECTLY OKAY TO GET OFF COURSE BUT IT IS NOT OKAY TO STAY OFF COURSE. So if you deviate from your healthy eating plan or exercise regimen get over it as quickly as possible and start again. Persistence sometimes will overrule consistency but with persistence you develop your consistency muscle until you no longer have to worry about your goal because you will have attained it. 

An exercise journal and food diary is one of the best ways I know that a person just embarking on a health and fitness journey can help themselves stay on course. When you keep a record, it is easier to remember what you did or didn’t do that worked or didn’t work. It keeps you focused, on track and it helps you to hold yourself accountable. However, it is good to have a support network to help hold you accountable and motivated when you lose focus so that you do not beat yourself up. 

Remember the key to success in any endeavor is persistence -- and please remember to Eat Well & Be FIT

I Aspire 2Inspire

A participant of my outdoor boot camp class told me that she did not believe others when they told her that exercise was a stress reliever; but after her very first ever exercise class participation with muah, she said she felt an aliveness and energy that made her feel as if she could do anything, and that is why I do what I do. It warms my heart when I inspire others to adopt a healthy lifestyle and I hear how amazing it makes them feel. She is now joining a gym. Like her, you have to experience it for yourself. Let's start by making S.M.A.R.T. choices. 

S=Specific

Instead of "I want to eat better

Be more specific and say "I will cut soda out of my diet" or "I will eat breakfast every morning"

Instead of "I need to get in shape"

Be more specific and say "I will exercise at least 3 days per week for 30 minutes""

Instead of "I should pay more attention to my health"

Be more specific and say "I will keep a food and nutrition journal" 

Remember, Eat Well & Be FIT!