For those of you that missed our workshop, welcome to the Positive Energy Zone! At So Cal Boot Camp, we specialize in Metabolic Training that has been scientifically designed to deliver maximum results in a shorter workout time. Personal Training in a group setting has our clients reaching amazing results.
To present more on how to take care of your body and fuel for success, we would like to introduce Gina Cousineau.
A fitness professional for over 25 years, with a BS in Dietetics from CSU Long Beach, Gina Cousineau, also a So Cal Bootcamper and Spartan Beast, practices what she preaches. “Over the last 25 years, I have seen every pill, potion and fad diet available, and one thing I have learned, there is no magic pill, potion or diet. It comes down to using moderation in every aspect of your life to be successful.” Gina’s mantra….”Do you have time to eat that”, will be discussed, as well as the importance of balanced meals and proper proportions of Carbs, Proteins and Fats so you can be successful in your health and fitness goals. Do not allow food to control your life, use food to enhance your life instead!
As you can see the turn out for this workshop was amazing. So many of our SCBC family members and their spouses got encouraged and motivated on how you can live a normal life, but in Moderation. Here are a few hot topics that Gina stressed during her talk.
Gina shares with us what she thinks about the So Cal Boot Camp workout…
Gina continues to talk about all the pills and potions that we try desperately to achieve the results we are looking for. She touches on a popular diet that we all have tried. Her view on it really puts dieting as a whole into perspective.
1) High protein diets are fine for a short period of time
2) They can motivate us to make changes
3) We must realize we cannot sustain this diet for the rest of our lives
It is made clear that we are all guilty of stepping on the scale way too often and letting whatever number pops up control our attitude for the day. Gina challenges us to allow our body composition to be more important than a number on a scale.
Next Gina introduces a great concept of 80/20. Be serious and fuel your body 80% of the time, but also realize that we are human and we deserve to indulge 20% of the time.
We are encouraged to eat from the rainbow! Our meals should be colorful, involve all 5 food groups, and be composed of ingredients we can pronounce.
Look at Nutrition labels!
1) Know how many servings are in a package.
2) Be aware different kinds of fat
3) Look at dietary fiber content
4) Look at how much sugar is in each serving
5) The NEW Nutrition labels will have a naturally occurring sugar so we can see the difference between sugar that comes from fruits and added sugar.
What should make up our Daily Calories (Give or Take)
Grains: 6 ounces
Vegetables: 2 1/2 cups
Fruit: 1 1/2 cups
Dairy: 3 cups
Protein: 5 ounces
WE LOVE CARBS
Our cells get energy from Glucose, Glucose comes from Carbohydrates. These Carbs allow our bodies to have energy so that all our cells to perform their duties!
WHY WE LOVE CARBS
We need a variety of nutrients to fuel ourselves. If you starve your body of the vitamins it needs it cannot complete important cycles.
What about Juicing? I am getting all the fruits and vegetables I need right? WRONG!
In reality we loose all the fiber.
Gina did an amazing job relating to us all and showing us that all food groups are great for our bodies. Moderation is key! It is all about making good informed choices that you can live with.
We look forward to eating everyday! Here is some more information on Gina’s blog and her food wars.
Some amazing resources that Gina recommends are:
3) Fooducate.com (Mobile App)
4) MyFitnessPal.com ( Mobile App)
5) Nancy Clark’s Sports Nutrition Guidebook. Nancy Clark MS, RD
Recipes to share!
ALL HAIL KALE (VEGGIE GRILL COPYCAT)
Papaya Ginger Dressing
Makes 1.5 cups
1/2 cup papaya chunks
1/4 cup fresh lime juice
1/4 ounce fresh ginger, peeled
2 Tablespoons apple cider vinegar
2 Tablespoons extra virgin olive oil
1/4 cup honey
1/4 teaspoon fine sea salt
1/4 cup water, or more to thin
In a high-speed blender, combine all of the ingredients and blend until completely smooth and silky.
2 bunch curly green kale (Remove the kale leaves from the stems, and wash and dry thoroughly)
2 cups cooked and cooled quinoa
1 container Papaya Mango Salsa, from Trader Joe’s (or any salsa of choice)
Glazed walnuts or walnuts or avocado instead
Papaya Ginger Dressing (recipe above)
2 cups Shredded red cabbage marinated with some of the dressing ahead of time
In a high-speed blender, combine all of the ingredients and blend until completely smooth and silky. Top the kale leaves with dressing, then use your hands to massage the dressing well into the leaves. The kale will soften and wilt as you go! Best if left overnight. Transfer the massaged kale to a serving plate, top with marinated cabbage, quinoa, salsa and walnuts, then serve!
Balls o’ Health
150 calories each; yield 40 balls
5 cup Oats
2cup Nut Butter
1 cup Honey
3T Instant Espresso. (Optional)
1 cup Mini chocolate chips
Put oats in food processor til broken up but not flour. Add nut butter, honey instant espresso (optional), vanilla. Process a bit. Transfer to bowl. Mix in chocolate chips by hand. Use small ice cream scoop and place on tray in freezer. Put in Ziplock bag in freezer to store.