Happy 4th of July

Team Fit Express

Blog Post

July 4th, 2012

Happy Independence Day everyone!! It’s week 5 of the Samson’s Dropping Pounds for Hope Challenge!! Can you believe it?? We’re more than halfway there!!  

4^th of July for many means you’ll be firing up the grill! Did you know that this holiday cookout typically provides the calories needed for an entire day?? This meal also tends to be loaded with unhealthy fats! WE HAVE GOOD NEWS!!  Sticking with your healthy meal plan doesn’t mean having to ruin your Independence Day! Today’s blog will give you a few helpful tips for surviving this high calorie holiday!

Jena’s Jump on Nutrition – July 4^th Survival Guide!!

*You know those yummy dips we all love? You know the ones that are like eating sour cream right out of the tub?? Try swapping the sour cream for Nonfat Greek Yogurt. Trust me, it tastes  great!! The whole fat-free thing is a bonus!!! Pair them with a healthy pita, lentil or veggie chip and you’re good to go! If you really wanna get crazy, just dip fresh veggies!

*Making Kabobs?? Double up on the veggies! If you can fill up on high fiber veggies, you’re far less likely to overindulge on junk!

*Burgers on the menu? Try extra lean beef or turkey. Choose a hearty, whole-grain bun and make it open-faced! And pass on the cheese and mayo!

*Craving dessert?  Try grilling pineapples slices!

*Be sure and drink lots of WATER!!! Try squeezing fresh oranges or lemon in it for a refreshing twist!

Lessons from Lou

Way to go….you have all been working so hard. Jena and I have been seeing you all pretty regular in the camps and training. This is really going to pay off in some serious health gains

Soft hands after the workout: to keep your hands soft evenafter handling all the bars at the gym with the cheese grater feel, rub alittle Vaseline on your hands and then put a pair of your socks on your hands and keep them for about 30 minutes

Red, White, and Blue Popsicles

Much healthier than the traditional Bomb Pop, these fruity red, white, and blue popsicles are so refreshing. The red part is watermelon, the white is lemon, and the blue is blueberry.

Watermelon contains antioxidants galore and is especiallyhigh in vitamins A, C, and B6, and it's really low in calories.

Red, White, and Blue Parfait

Serves 4

Ingredients

1 pint fresh strawberries, sliced

1 1/2 cups fresh blueberries

Creamy filling

1 cup low-fat, artificially sweetened vanillayogurt

1/4 cup fat-free cream cheese, softened

1 teaspoon honey

Directions

Make creamy filling by placing yogurt, cream cheese and honey into bowl and beating until fluffy. Assemble parfaits by placing 1/3 cup strawberries in each parfait glass. Top each with 3 tablespoons of creamy filling, then 1/4 cup blueberries. Garnish each by dividing remaining topping. Chill until ready to serve.

Nutritional analysis per serving

Serving  size: 1 parfait glass

Calories – 100

Total fat - 1 g

Saturated fat - 0.4 g

Monounsaturated fat - 0.2 g

Cholesterol – 2mg

Sodium - 116 mg

Total carbohydrates – 20g

Dietary fiber - 3 g

Protein - 5 g

The Benefits of Fish Oil Aren’t Fishy

Good quality fish oil has been proven to have many benefits. A recommended serving can improve circulation, skin health, and immunity. Fishoil has anti-inflammatory properties, healthy heart friendly, lubricates joints, and some studies indicate fish oil makes exercise more efficient.

DON’T FORGET!!

This Saturday, July 7^th is the Dropping Pounds for Charity Challenge Volleyball Tournament!! It will be at Sand Hill Crane Park in Port Saint Lucie at 10:00am, following the 8:00am bootcamp at Samson’s Gym. The Saturday festivities are open to everyone! The cost is just $5 to participate in both the bootcamp and the volleyball tournament and all proceeds will go to benefit the Van Duzer Foundation! If it’s anything like the kickball last weekend, it’s sure to be a great time!!!