Eating Your Fruits and Veggies? This May Help!

This is a repost of an old and very popular article...

It's recommended that we eat 6-10 fruits and vegetables a day. That's what's been suggested to maximize vitamin, mineral and antioxidant intake to maintain good health, healthy weight and avoid the conditions and diseases associated with poor diet and obesity. Here in the States it is reported the actual average of fruits and veggies eaten each day is just 2.

Yup, just 2.

Now, I don't know where you stand on this, but overall, it really is a sad state of nutritional affairs. We live in a world where we're constantly under time, work, family and other stresses. We often reach for the foods that are most convenient, but not always the ones that are most nutritious.

Unfortunately, potato chips may be made from potatoes (maybe) but they don't count as vegetables. And "drinking" your veggies in the form of some mutated fruit juice is not going to get it done either.

Coffee comes from a plant and beer is made from grains (barley malt, wheat) and "veggies" (hops) but these don't fill the bill, either. It would be nice if they did, but no dice.

But do not despair! It's not that tough to get more fruits and veggies in each day.

Here are some super simple tips to get you started:
1) Buy 'em already chopped
Look, I can be lazy, too;-) There's nothing wrong with not wanting to go through the hassle of having to chop up fruits and veggies. If you want to buy them pre-chopped go ahead. It's much better for you than not eating them. Alternate: Spend an hour a week chopping vegetables and fruits into serving sizes. Then you'll be able to:

2) Carry 'em with you
Load up a plastic baggie with your pre-chopped veggies and bring them to work. Seriously, see how easy this can be! Especially if you've used my suggestion from #1! Bringing the "right number of bags and making sure to eat them all is a great way to ensure maximum fruit and veggie intake, even in a stressful, busy day!

3) Add real fruit to your yogurt
Have some yogurt for breakfast and add some fresh blueberries, raspberries or blackberries. It's that simple! Cherries, bananas, red grapes, chopped plums, chopped nectarines, chopped peaches and chopped pears also work. Whatever fruits you like, use 'em in your yogurt!

You can even crank up the fiber content by adding a few tablespoons of high fiber cereal!

Bonus tip: A great way to provide your body with the nutritional foundation you need each day is a Whole Foods based multi-vitamin. Prograde Nutrition VGF 25+ is one example. It's made from 25 veggies, greens and fruits. There are other great whole-food based multi's on the market and if you know of one, go for it.

This one is a great one, however, providing maximum bang for the buck.

Here's another great article on how to be sure you're getting enough fruits and vegetables each day: Getting Enough Fruits and Veggies?

Be sure to use these tips and let me know how they help you out. Or send me some of your own!

Answering "THE" fitness question!

More than any other single question we get, "what should I eat?" is the most frequent AND the most impactful question of all!

Nutrition is said to be 70% of the fitness, weight loss and fat loss equation.

So why risk getting it wrong? Answer these questions for yourself:

1. Do you wonder what to eat before and/or after you workout?

2. Would having highly nutritious, restaurant-quality food ready to make at a moments notice make your eating plan easier and more effective?

3. If you could have this kind of great, all-natural, filler-free food delivered right to your door,  would that make sticking to your eating plan easier?

4. If you could get 3 meals and 2 great snacks a day for less than $14 per day, would that help? 

If you answered 'yes' to any (or all) of these questions, you owe it to yourself to check out Meal Movements, the simplest and most delicious home meal delivery available! 

Personal Trainer Food! 

If you have any questions about Meal Movements, our nutritionist will be happy to help you out!

Holiday Indulgence?

Holiday Indulgence!

The Holidays are upon us!!

Parties...shopping...Christmas and Hannukah decorations galore!

And enough high-calorie, high-fat foods to kill a horse. Or at least give him a nasty case of high cholesterol and maybe even diabetes!

But enough sad and scary stuff!

Mary Jo, our in-house Youth Nutritionist says Bah! Humbug! to all that hand-wringing about dieting during the holidays!

Here's her take:

Holiday Indulgence!

Twinkies, the Ultimate Fitness Food ?!?

Would YOU like to lose 25 pounds or more in just 2 short months?

Would you like to lose that weight while eating nothing but Twinkies, Ho-Ho’s, Devil Dogs, Little Debbie snacks and other convenience store goodies

Well…YOU CAN! Or so it would seem.

That was the experience of one Associate Professor of Nutrition at the Kansas State University. In so doing, he helped to prove a point I’ve been making for years. A calorie is a calorie.

He also helped reinforce a basic and accepted law of physics proven by Einstein, Newton and many smarter people before me. That law is simply this: energy taken in by a body versus the energy expelled by a body will result in either mass lost or gained.

Professor Mark Haub spent 2 months last summer eating nothing but sugary, crème filled snacks like Devil Dogs and Twinkies and lost 27 pounds in 2 months! Amazing, right? Wrong!

You see, the real reason Dr. Haub dropped the 27 pounds is that he did the one thing that will always result in a loss of mass (body weight) for any body. He reduced the amount of energy he took in!

Dr. Haub reduced his caloric intake from 2,600 kcal per day to 1,800 kcal per day during the specified period. Since a pound is made up of 3,500 calories, we can do some simple math and deduce the largest portion of his reduction. Almost 14 of the pounds he lost are attributable to the 800 kcal per day caloric deficit he created.

The remaining 13 came from the increase in activity he undertook during the study period. There; simple math and a simple fact: calories (energy) in vs. calories (energy) out equals mass (weight) gained or lost.

I’m NOT endorsing the Twinkie diet, or any other ridiculous “diet” plan out there. What I am saying is what I’ve said for over 12 years. If you consume fewer calories than you burn each day, you will reduce your weight. Period.

When it comes to the essential definition of a calorie, one calorie of Twinkies is equal to one calorie of steak is equal to one calorie of salad is equal to one calorie of Haagen Dazs Vanilla Swiss Almond Ice Cream.

This doesn’t mean you should ignore the quality of the calories you put in your body. It simply means that energy (calories) and mass (body weight) are related. Duh!

What we do know about calorie quality is this: whole foods have a far more thermic effect on the body. Additionally, our bodies tend to burn the calories from whole foods better and more readily than those from processed foods.

Scientists at Pomona College in California recently published a study in Food and Nutrition Research which showed that processed foods reduced the rate of diet-induced thermogenesis – calories burned while eating and in digestion - by almost 50% when compared to meals made of whole foods.

When you consider that up to 10% of your total caloric expenditure for a given day may be the result of diet-induced thermogenesis, a 50% boost starts to sound pretty good! For a 2,000 calorie a day diet, that’s an additional 100 calories burned just because you choose whole foods. That adds up to one pound lost every 35 days, provided your output (exercise and activities of daily living) are equal to your intake (food.)

So in theory you could eat a reduced calorie diet consisting of Twinkies or Snickers bars. But why would you?

Eat a varied, fresh, whole food diet and watch your “burn rate” go up. Reduce caloric intake and watch the weight come off.

Do both in conjunction with smart exercise (try this Power Fitness Camp) and watch the body fat fry off while you chisel the muscle! Soon, you’ll reveal the great physique hiding under that layer of “insulation”(you know, F-A-T!)

If you’re looking for an organic, whole food snack that’s delicious AND convenient, you have to try Prograde Cravers! Read about them here Prograde Cravers! and find out how they can satisfy your craving and help you maintain the “burn” of thermogenesis!

One "tiny" factor in YOUR energy levels

Many things affect our energy levels.

Some of us just don't get enough sleep. Others have our sleep habits disrupted by repeated schedule change and interruptions. People working swing or night shifts and parents with newborns and infants know just what I mean.

Stress is a big energy drain. Manage your stress (sleep, diet and exercise all help...I know, easier said than done!)

Others are affected by pharmaceuticals, either prescribed or recreational. Everything from alcohol to the harder stuff can take a toll on energy levels.

Diet and exercise, of course, also impact our energy levels. But aside from the obvious things like calorie intake, sugar and fat intake and lack of (or too much) exercise, there's a "tiny" factor that greatly impacts your energy levels and how your body produces energy.

Mitochondria are microscopic structures in your cells. In muscle cells, they produce ATP, or adenosine tri-phosphate, which your muscles use to create energy for movement. Here's a closer look:

An "inside" look at your mitochondria

Many things can affect mitochondrial ATP production as well as the number of mitochondria in your cells.

Diet and exercise are two big factors. Regular exercise can increase the number of mitochondria in your cells, providing the potential for more energy production.

Poor diet and lack of certain critical nutrients, however, can hurt your mitochondria and your energy production.

Here's a great article that talks about some specific nutritional action YOU can take to nurture your mitochondria and crank up your energy production: Secret Microscopic Help in Your Weight Loss Battle!

The writer describes some specific things to do and eat to make these little engines chug along better!

If you want help with the exercise side of the equation (and the nutrition side) contact us!

Getting Enough Fruits and Veggies? This Can Help!

It's recommended that we eat 6-10 fruits and vegetables a day. That's what's been suggested to maximize vitamin, mineral and antioxidant intake to maintain good health, healthy weight and avoid the conditions and diseases associated with poor diet and obesity. Here in the States it is reported the actual average of fruits and veggies eaten each day is just 2.

Yup, just 2.

Now, I don't know where you stand on this, but overall, it really is a sad state of nutritional affairs. We live in a world where we're constantly under time, work, family and other stresses. We often reach for the foods that are most convenient, but not always the ones that are most nutritious.

Unfortunately, potato chips may be made from potatoes (maybe) but they don't count as vegetables. And "drinking" your veggies in the form of some mutated fruit juice is not going to get it done either.

Coffee comes from a plant and beer is made from grains (barley malt, wheat) and "veggies" (hops) but these don't fill the bill, either. It would be nice if they did, but no dice.

But do not despair! It's not that tough to get more fruits and veggies in each day.

Here are some super simple tips to get you started:

1) Buy 'em already chopped

Look, I can be lazy, too;-) There's nothing wrong with not wanting to go through the hassle of having to chop up fruits and veggies. If you want to buy them pre-chopped go ahead. It's much better for you than not eating them. Alternate: Spend an hour a week chopping vegetables and fruits into serving sizes. Then you'll be able to:

2) Carry 'em with you

Load up a plastic baggie with your pre-chopped veggies and bring them to work. Seriously, see how easy this can be! Especially if you've used my suggestion from #1! Bringing the "right number of bags and making sure to eat them all is a great way to ensure maximum fruit and veggie intake, even in a stressful, busy day!

3) Add real fruit to your yogurt

Have some yogurt for breakfast and add some fresh blueberries, raspberries or blackberries. It's that simple! Cherries, bananas, red grapes, chopped plums, chopped nectarines, chopped peaches and chopped pears also work. Whatever fruits you like, use 'em in your yogurt!

You can even crank up the fiber content by adding a few tablespoons of high fiber cereal!

Bonus tip: A great way to provide your body with the nutritional foundation you need each day is a Whole Foods based multi-vitamin. Prograde Nutrition VGF 25+ is one example. It's made from 25 veggies, greens and fruits. There are other great whole-food based multi's on the market and if you know of one, go for it. This one is a great one, however, providing maximum bang for the buck.

Here's another great article on how to be sure you're getting enough fruits and vegetables each day: Getting Enough Fruits and Veggies?

Be sure to use these tips and let me know how they help you out. Or send me some of your own!

Chocolatey Goodness...and GOOD FOR YOU!!

Hey...a quick post today...

Here's a little chocolate treat that will make you smile. Best of all? It will help you get your sweet on without filling out your waistline!

Enjoy!

Delightful Dark Chocolate Chunk Muffins

Preheat your oven to 350, then mix:
• 2 eggs
• 1 c. unsweetened vanilla almond milk
• 1 c. shredded zucchini (peeled before shredding)
• 1 tsp. vanilla
• 3 tbsp. agave syrup

Whisk well then add:
• 1/2 c. Quinoa (uncooked, dry; preferably red)
• 1 tsp. baking soda
• 1/2 c. gluten free pancake mix
• 1 tsp cocoa powder
• 1 1/2 scoops Prograde Chocolate Protein powder

1. 
Blend more till smooth. If desired, add 1/2-3/4 c. dark chocolate chips or chunks.
   Note: Your batter will be very wet.
2. Pour the batter into muffin tins, bake 'till they spring when you touch them, about 15-20 minutes.
3. Let them rest on a counter for 10-15 minutes to cool. The quinoa becomes nutty and delicious within the muffins.

These are best served cooled.

Makes 1 Dozen.

Nutrition Facts: (per 1 muffin)

Calories: 86
Protein: 4 gms
Carbohydrates: 13 gms
Fat: 2 gms

Congressional knuckleheads introduce bill to "solve" a problem they helped create

So according to the news, Senator Tom Harkin (D-IA) and Representative Ron Kind (D-WI) have introduced a bill to re-establish Physical Education in schools. Read about it here: http://www.mdnews.com/news/2011_03/rep-kind-senator-harkin-reintrod...

These 2 geniuses think that by "mandating" that "all school districts and states to report on students’ physical activity, including the amount of time spent in required physical education in relation to the recommended national standard," somehow that will solve the childhood obesity epidemic.

Silly congressmonkeys, passing bills isn't really "working" on the problem!

Hilarious. Seriously, these 2 guys are supported by educational reformers who have consistently worked to install useless "educational reforms" so our kids have to study everything from "cultural awareness" to "anti-bullying sensitivity" (actual school course/program titles.)

Teachers and administrators have challenging jobs that get tougher every time one of these ridiculous "Advancements" gets shoved down their throats.

The important point here: Congress has been a large part of the problem in the development of childhood obesity and the move towards fatter, unhealthier kids (and adults) in this country.

Senator Harkin has taken well over $5.5 million dollars in reported campaign contributions from organizations and individuals related to the agriculture, pharmaceutical, hospital and "food manufacturing" industries (i.e., companies who make all the fat and sugar laden "food" that makes our kids fat. Harkin has supported corn growers in congress, as well as companies making high-fructose corn syrup, a major factor in the fattening of America's kids!Harkin now blames our educational system for the rise in childhood obesity. Um, yeah...

Mr. Kind is no better. Congressman Kind took well over $1 million from agribusiness and health/hospital related organizations and individuals. Wisconsin is well known for it's dairy products. So while he protects his constituency by representing their interests in congress, he now turns around and blames a lack of P.E. in schools for the epidemic of childhood obesity in America! Okey dokey, Ronnie...

Look, corn is fine. Cheese and dairy have their place in normal nutritional plans.

On the other hand, Congress has no place telling parents and kids how and when they should exercise and then mandating others to pay for it.

Here's a thought: let's encourage these congressmonkeys to stop their constant meddling in education, fitness and nutrition.

Let's try this:

1. Let's return to a scholastic concentration on the basics - math, english, sciences, literature, history...and phys ed.
2. Let's focus on the safety and security of our towns and neighborhoods so kids can get out and play.
3. Let's work together to create and support true "rec" sports programs.
4. Let's encourage kids to turn off the electronics (as I write on my laptop...irony!) and go engage in physical play.

Let them play tag. Let them play kickball. Heck, let them play dodgeball! We do, and they love it!

All-Star Sports Academy is here to support a return to physical play. Ask us how we can help YOUR kids return to a "physical culture" and feel, look and DO better!

We've been helping parents motivate their children to love exercise and fitness since March 2008 and we have no intention of letting up now!

Call us today and come on over and play!

Phil Hueston, NASM-PES, IYCA-YFS
All-Star Sports Academy

http://www.allstarsportsacademynj.com/

"Welcome to the Athlete Underground!"

Peanut Butter Banana Breakfast Shake (Easy Recipe)

If you like easy...

If you like chocolate...

If you like peanut butter...

If you like bananas...

Well, then this latest creation from my partners over at Prograde Nutrition is right up your alley.

Check it out here ==> http://allstarsportsacademy.getprograde.com/power-packed-breakfast-shake.html

See you in the Athlete Underground!
Become a fan on Facebook: http:budurl.com/allstarfacebook

Visit the website: http://www.allstarsportsacademynj.com

Weird foods with great nutritional power!

It's still March, so it's still National Nutrition Month. Here are a couple more killer articles from my partners over at Prograde Nutrition to enlighten you.

This first article will knock your socks off. I mean, really, who knew that coffee beans were so much more than, well, coffee? http://budurl.com/coffeebeans

Next, you'll be stunned by how powerful Brussel Sprouts are. And Barley Grass, too. Bet you thought Barley was just for beer, right? ;-) http://budurl.com/fruitveggiemagic

I'll be back soon with more awesome health, fitness and nutrition info!

Yours in health,
Phil & the crew at All-Star

http://www.allstarsportsacademynj.com

Beat Swine Flu...

The newsmedia is full of breathless, panic-stricken reports about Swine Flu. They throw around words like "pandemic," Recombinant" and "transspecies."

What does it all mean? Is this bio-terror, or just an anomaly? I even read a story linking a reduction in solar flares and solar wind to the rise of new strains of flu and maybe other diseases.

Wow. Makes you want to stay home, wrap yourself in a blanket and hide!

So what to do? It's fairly simple, really.

First, DON'T PANIC! If you've ever read Douglas Adams' "Hitchhiker's Guide to the Galaxy" you already get this sage advice. Read through the news hype. Swine flu is NOT prowling your neighborhood streets, looking for a random sucker to infect.

Most likely, it's being spread through direct contact with those within the "hot period," or in the case of this bug, 24-72 hours after infection. So unless you're spending time in Mexico City, airports or places where we KNOW THERE IS AN OUTBREAK, you are probably not at risk yet.

So...now is the time to gather information about this and other flu viruses. Knowledge is power.

Second, Wash your hands! Yeah, your mom is right. Clean hands (and other skin surfaces) help prevent not only infection in you, but in others as well. Do you need anti-bacterial gels and soap. Um, think for a minute...influenza is a VIRUS...so anti-bacterial soaps, gels, etc. probably won't help.

Third, Flush the air at home! Open windows on breezy days when it's warm enough. Keeping the house closed up, whether you're heating or cooling, is like inviting the virus in. Let the fresh air in, let the sun in, you and your house will feel better.

Fourth, Eat to be immune!Include lots of fresh veggies and fruits in your diet. One precaution...since much of our produce comes from California and Mexico (Swine Flu hotspots), wash your produce well!

Fifth, Get some sleep! The body repairs itself and resets the defenses during sleep periods. Get 8-10 hours a night, and maybe grab a nap daily.

Sixth, VITAMINS AND MINERALS! I cannot stress this enough. EVERYONE needs a good multivitamin/mineral complex! Stop buying Centrum, OneADay or whatever other $15 crap you're throwing your money away on and go get some Prograde VGF+ For Men or Prograde VGF+ for Women! The reality is that if you're not spending about $35-$50 a month for your multi, you're probably getting crap.

In addition, it helps to add supplemental Vitamin C to your regimen. In spite of the scare tactics often employed by the medical community to stop people from using this natural immune booster for that purpose, Vitamin C really does boost immune response in humans. 1,000 - 3,000 mg/day will help, more is ok if your system can handle it.

Seventh, and last...No rubbing snouts or smooching with pigs or birds or people who sound like they're hacking up a lung! Enough said!
_________________________________________________________________

Quinoa and Fresh Herb Salad With Garden Tomatoes

Makes 2 servings, with leftover quinoa Description

Quinoa is a high-fiber grain that's loaded with protein and readily available in groceries or health food stores. Need a convenient grain? Try this one: it cooks in 6 minutes! Here’s a version of the delicious Middle Eastern salad, tabbouleh, with quinoa instead of bulgur.

Ingredients
3/4 cup water
1/2 cup quinoa
Salt and pepper
3 tablespoons fresh lemon juice
1 tablespoon extra-virgin olive oil
3 scallions (white and light-green parts), thinly sliced
1 small cucumber, peeled and diced
3 tablespoons lightly packed fresh parsley, finely chopped
2 tablespoons finely chopped fresh mint
3 large beefsteak tomatoes, preferably a mixture of red and yellow
2 ounces low-fat feta cheese

Instructions
Bring water to a boil in a small saucepan, over high heat. Add quinoa and a pinch of salt; bring back to a boil. Reduce heat to low; cover and simmer about 6 minutes, until nearly all the water is absorbed and quinoa is tender and chewy but not soft.

While quinoa is cooking, combine juice, oil, salt, and pepper in a medium bowl. Fold in quinoa, scallions, cucumber, and herbs. Toss until thoroughly coated. Season to taste as desired.

Thinly slice tomatoes. Arrange on serving plates. Spoon about 1 cup quinoa over tomatoes. Crumble feta on top. Serve immediately.

Nutritional information
350 calories
14 g total fat (4 g sat)
10 mg cholesterol
47 g carbohydrate
15 g protein
7 g fiber
410 mg sodium

Coach off the excess weight

Researchers at Duke University Medical School have "discovered" something our clients have known for years.

Their research reinforces our belief that working with a professional to lose body fat, change your body shape and develop healthy habits results in better, well, better results!!

They studied people who lost at least 8.8 lbs over a six month weight-loss phase. Lo and behold, the group that worked with a fitness/diet professional kept off more of the unwanted weight than any other group!

Frankly, we're not surprised! Our clients tell us that it's easier to keep off unwanted pounds when you have someone who cares about your results guiding and helping you to your goals.

THAT is the essence of why our programs work. We care about your results, and the programs are easy to follow and FUN!

Speaking of fun and effective body transformation programs, have you registered for the amazing
Get a Swimsuit Ready Body by July 4th! kickoff session yet?

What are you waiting for?

For a teeny tiny $10 registration fee, you'll walk away with over $75 in bonuses (we just added "A Woman's Fat Loss Strategy", a 10 step eating, diet and lifestyle guide to the body you want. It's a $20 value, and it's included as a bonus for registering for the May 1st, 7:30 PM Kickoff Session!)

May 1st, 7:30 PM at our Strength & Conditioning Center at 1856 Route 9, Toms River

$10 registration for the kickoff, and we promise some awesome stuff that night!

Over $75 worth of bonuses just for registering and taking the first step!

See you there, and then we'll see YOU showing off this summer!

_________________________________________________________________
A quick and very useful recipe today:

Better Butter!
This is the best butter replacement we’ve ever found. It requires you to do a little work, but the rewards in taste and good health are well worth it!

Ingredients
2 cups Extra Virgin Olive Oil
2 cups softened organic (salted or unsalted) butter

Preparation
Place the ingredients into a large mixing bowl. Using a power beater, slowly blend the olive oil and butter together.

Blend until the mixture is smooth.

Transfer contents of bowl into several table serving-size containers.

Place in refrigerator until firm like butter.

Use it just like butter, as well as for cooking lubrication and as a substitute for olive oil in cooking meats and vegetables, if desired.

Nutrition Info (approx. for 1 Tbsp
Calories ---- 110
Fat Calories ---- 110
Total Fat ---- 12.5 grams
Saturated Fat ---- 4.5 grams
Monounsaturated Fat ----- 5.5 grams
Polyunsaturated Fat ----- .75 grams

A fresh approach...

We've decided that we'd like to create some regular features for this little blog site.

So, Mondays will be "Nutrition Day!" Since that's one of the most frequently asked questions around here, we thought we'd address it first each week. We'll provide you a little tip for better eating and a recipe to go along with it.

The rest of the week? Well, Tuesday will be flexibility and warm up day, Wednesday will be strength day, Thursday is speed/agility/quickness day and on Friday it's open subject day. We'll also update you on the stats from the athletes we train for the sports/seasons in which they're participating.

So...without further ado...here's your nutrition stuff for this Monday!
__________________________________________________________

Have you ever wondered how much fiber is "enough?" For men, it's generally 30 to 35 grams per day, including both types (soluble and insoluble - soluble is the one that keeps the cardiovascular system clean and insoluble helps move things along the digestive tract. That's a simple perspective on the types). For women, 25 to 30 grams per day, again, including both types.

How do you get that much fiber? Well, many people use a psyllium (SILL-yum) supplement. However, reasearch shows that psyllium supplements do a poor job of reducing C-reactive proteins in the body. C-Reactive Proteins, or CRP's, are markers for inflammation, particularly in the blood vessels. Obese people and people at cardiovascular risk need to be attentive to this particular marker, since it is a reliable indicator of heartattack and stroke risk.

So, what to do? Include fiber from numerous dietary sources. Try these sources:

• Fruits - Eat fruit with edible skin. Apples, pears, peaches, plums, berries of all kinds (berries ROCK, since they include lots of other benefits like antioxidant power!)
• Vegetables - That's right. Veggies. Especially cruciferous veggies like broccoli, cauliflower, celery, dark leafy greens and onions, asparagus, cucumbers, garlic and other salad foods also count!
• WHOLE grains - We're talking whole grains like oat bran, steel cut oats (just better than regular oatmeal, period), barley, quinoa (a delicious pasta substitute!) and rice - brown, long grain and wild rice.
• Beans and lentils - Beans, beans good for your heart, the more you eat...the more fiber you get, silly! Many also contain very beneficial proteins. Whether you're trying to lose weight or gain muscle, these babies are powerful!

If you want to add a few grams of whole grain fiber to your diet in a delicious way, try Prograde Cravers Snacks. They have 3 grams of fiber from rice and oats, organic chocolate, and they taste amazing!

Now here's a delicious, high fiber recipe for chili:

White Chicken Chipotle Chili

Makes 6 servings

Description
Chipotle peppers are jalapeños that have been dried and smoked. They come canned, packed in adobo (a tomato-based sauce); you can find them in the Hispanic or ethnic foods aisle of your market. Beware: Unless you like your chili super-hot, remove the seeds from the peppers before adding.

Ingredients
1 tablespoon extra-virgin olive oil
1 large onion, chopped
4 boneless, skinless chicken breast halves (1 3/4 pounds), cut into 1-inch chunks
2 teaspoons chili powder
2 teaspoons ground cumin
Salt and black pepper
3 (14.5-ounce) cans white kidney or cannellini beans, drained (save 1/2 cup draining liquid) and rinsed
2 cups reduced-sodium chicken broth, divided
1 teaspoon canned chipotle chili, seeded and minced
1/2 cup nonfat half-and-half

Garnishes: Shredded reduced-fat Monterey Jack cheese, chopped fresh cilantro leaves

Instructions:
1. Warm the oil in a large saucepan or Dutch oven over medium-low heat. Add onion; cook 4 minutes, stirring. Push onions to one side; add chicken to skillet and sprinkle with chili powder, cumin, salt, and pepper. Cook 5 minutes, stirring.
2. Increase heat to medium-high. Add 2 cans of beans and draining liquid, 1 1/4 cups broth, and chipotle; bring to a simmer. Cook 10 minutes, until chicken is cooked through.
3. Meanwhile, combine remaining 1 can of beans and 3/4 cup broth in bowl of food processor. Puree until smooth, then add to soup in pot, along with half-and-half. Simmer a few minutes, stirring, until ingredients are warmed through and flavors incorporate. Serve hot; garnish with cheese and cilantro.

Nutritional Information:
360 calories
5 g total fat (1 g sat)
85 mg cholesterol
33 g carbohydrate
41 g protein
8 g fiber
671 mg sodium

Enjoy!

Green Foods...you have the power!

At some point in the history of mankind, he realized that hunting wild game was difficult, time consuming and often dangerous. With this realization came the caveman version of “there’s gotta be a better way!”

Some caveman (ok…probably a cavewoman…you know how stubborn we men are!) looked around and noticed all the green stuff all over. Maybe a keen sense of smell noticed how fresh the stuff smelled, as well. He certainly had to notice that there were a lot more leafy greens than available deer, antelope or mammoths.

So hunter gatherers began eating green and raw foods. Good for them, and good for us!

Unfortunately, with the rise in world populations, the agricultural and industrial revolutions and the advent of the “instant gratification” lifestyle, Americans moved away from farm-fresh and towards pre-processed, pre-packaged and junk foods.

Green foods and vegetables in general are making a “comeback” thanks to better education and lots of fear-inducing news stories about obesity, heart disease and other large scale health problems.

While green foods are claimed to have health benefits including improved immune function, better digestion, improvements in eyesight, brain function and heart health, I’d like to focus on the benefits to athletes of consuming green and raw foods (vegetables.)

Athletic performance is aided by consumption of fresh vegetables and green foods by virtue of the fact that these carbohydrate sources are rich in vitamins, minerals, antioxidants, fiber and enzymes.

Vitamins and minerals, while not a direct source of energy, aid the body in regulating metabolism and breaking down energy sources from foods. Enzymes also assist this process. A diet rich in raw and green foods, as well as vegetables in general, will therefore result in higher levels of energy absorption from food sources.

Recovery time between exercises, sports activity or workouts is enhanced by the consumption of green and raw foods. The chlorophyll contained in green veggies helps increase oxygen uptake in the body. This, in turn, helps flush lactic acid, allowing muscles to recover quicker and more fully. Increased oxygen uptake also means better muscular and cardiorespiratory endurance for athletes.

Antioxidants also help to reduce inflammation in muscles and joints. This helps avoid missed workouts, games, meets or matches. Pain is a great limiter, and inflammation causes pain. Eating greens and raw foods may just help you stay in the game!

What are “green foods?” Simple; they’re vegetables of various types.

Cruciferous vegetables (broccoli, cauliflower, cabbage, asparagus), leafy greens (Romaine lettuce, green, red, Boston or bibb lettuce, spinach, collard greens, watercress), sprouts of broccoli, alfalfa or radishes, or sea vegetables like kelp.

However, any fresh vegetable, of any color will help you perform better. Peppers, green beans, peas, squash and zucchini all contain beneficial goodies! Add them to your diet in easy ways.

Add peppers, broccoli or spinach to omelets or egg whites, or even in soups. Include dark lettuce and/or watercress on every sandwich.

Chop broccoli, cauliflower, spinach, peppers and cabbage and mix together with low-fat mayo and some parmesan cheese for a fresh take on slaw.

You can also add a good multivitamin/mineral supplement, like Prograde VGF 25+ for men, Prograde VGF 25+ for Women or Melaleuca Vitality,(click here and put "Melaleuca Vitality" in the subject line for more info) to your daily plan. These won’t replace your veggie intake, but will help fill the gap when you can’t get your fill of veggies!

Be creative and consistent, and you’ll reap the benefits of green foods. Bottom line: veggies help your athletic training and performance, so…don’t be a hater! Be an eater; of veggies and “green foods!”

For more help with your athletic eating plan, talk to the All-Star trainers!

Your success is our business!

Before you join a "health club" for New Year's...

Here's a quick thought about "Health Clubs."

These businesses don't seem to have to deliver on what they claim to be providing customers. One industry insider says these "health clubs" have the worst business model ever!

Each January, millions of Americans slog into these clubs to fulfill "resolutions." That's when the trouble starts!

These "resolutionaries," as we call them, get pounced on by the monthly billing predators! "Health Club" sales reps, many of whom (not all!) are about as "professional" as drive-by shooters, take advantage of these good people and their desire for change!

If you've been on the receiving end of this treatment, you know what I mean. Feigned sincerity, "gotcha" questions and smoke-and-mirrors presentations are followed by steamrolling and cornering sales tactics, designed to "overcome your objections."

Wait! Didn't you go in there with the intention of determining if it was the right place for you to help fulfill your resolution? And the "health club" salesclown felt it necessary to run you over and "overcome your objections?"

Just to add insult to injury, after you do sign up (usually because it's less painful than fighting your way out of the salesclown's office), their "system" fails you miserably. Here's where the "worst business model ever" kicks in!

Go to a fast-food joint with money, you get food, right? Ok, junk food, but you still get what you expected, right? They have all intentions of providing it to you in exchange for your hard earned cash. If you don't get your food, you'll get your money back.

Go to a used car dealership, same thing. You'll get what you came in for - a car. If not, you're very unlikely to not have your money and not have a car when you're done!

Go to a "health club" with money, you'll get health and wellness, right? WRONG!

At "health clubs," if you reach your fitness goals (the very things for which you joined the club in the first place) you'll be part of a very exclusive group.

According to "health club" industry groups, only about 10% of all people who join a "health club" EVER reach their fitness goals there!
Check out these stats:Of January joiners:
25% - NEVER come back after their initial visit and enrollment (great job by the salesclown and the club, huh?)
50% - will stop coming in after February 15th.
63% - will stop coming in by March 15th.
70% - will have stopped coming in by April 15th.

Oddly enough, virtually all of these people will continue to be billed monthly, and keep paying the "health club" that failed them in the first place! So you don't get what you wanted and paid for, but you keep paying for it anyway!

To us, this is unreasonable and unethical. That's why we offer a free trial membership for any of our programs!

Visit us here: http://www.allstarsportsacademynj.com and see which programs meet your needs. We'll let you try it out for a week, no obligation, no strings!

We work very hard to make sure you want to come back, and we'll help you reach your goals! So you can spend $19.99 to $59 amonth or more and not get results but keep paying, or you can invest a little more, have total control over your investment, and get the results you want!

The choice is yours. We have a funny feeling we'll see YOU at All-Star Sports Academy!

Don't get tripped up by Holiday "treats!"

To follow up on a theme...

It's easy to stuff yourself full of delicious holiday treats without even realizing it! There you are at a party or event, chatting away or hanging out with friends and just nibbling away.

They're just little finger foods...chips and dips, shrimp, those little hot dogs wrapped in dough, egg rolls, etc. They don't really have a lot of extra calories, do they?

ONE hot dog or ONE egg roll or ONE shrimp stuffed whatchamacallit probably wouldn't add a Santa sack to your belly or thighs, so go ahead, have just one. I dare you. In fact, I'll breach etiquette here and TRIPLE DOG DARE YOU!

Let's face it, nobody has just one fatty, high calorie delicious and satisfying holiday snack treat when they're presented! So here's a couple "tricks" to use so you don't end up "treating" yourself to unwanted pound this Holiday Season:

1. Never go out hungry! - Many of us don't eat enough during the day, or in the hours leading up to a party or event because we're "saving up" our calories for the food that will be served. Eat normally throughout the day. If it's been several hours since you last ate, and you're getting ready to go out, have a small snack of veggies or even some whole grain crackers, with some water. Even a small snack will help tame the ravenous hunger beast you would otherwise take to the party!
2. Start slow! - Too often, people get to a party and dive right in to the food! Start slow, say hello to everyone and get something to drink, like seltzer water, ginger ale or (if you must) diet soda. The carbonation will partly fill your stomach. Then take a small serving of appetizers or food. After you finish that, reassess how hungry you really are!
3. Eat natural! - If you choose foods that are as close to natural as possible, chances are good you'll be eating things that, at the least, have vegetables or fruits as ingredients! This is definitely better than, say, processed "Mexican" appys or processed meat snacks. This is no guarantee, of course, just a good general idea!
4. Enjoy the company! - Focus on enjoying the people around you, and let the food and drink be an accessory. The Holidays are a time for us to appreciate the people in our lives (yes, even THOSE people, whoever they are!) Take part in those lively conversations! Play games! Talk about the people who can't be there. Of course, during this fun, enjoy some good food and drink...wisely and responsibly!

Do you have a "Holiday Food Survival Technique" of your own? One you heard somewhere that really works? By all means, add it below in the comments section!

The Holidays are also a great time to give yourself the gift of fitness! We'll help!

Go here: A Free Week of Fitness for the Holidays! We'll give you a week in any of our outstanding programs. Note that this is for those who aren't there already...our clients already get the best in fitness from us!

We'll See YOU at All-Star Sports Academy!

Gremlins ate our links

I don't know what happened.

Apparently, the grinch, or maybe some gremlins ate
several links from yesterday's newsletter.

Thanks to those of you who emailed to tell us.

The proper parties have been tracked down and flogged
with a wet noodle.

Here are those links again, fixed and de-gremlined:
Prograde Workout - The post-workout shake for athletes
and everyone else

Prograde Cravers - Nutritional snack bars

Prograde Lean - Meal replacement shake for those seeking to
reduce body fat and build lean muscle.

PS...The Holiday Specials for FitKidz! Sports Fitness and Small Group Training
have been extended through the end of 2008!! Take advantage now and give your
kids and athletes the gift of awesome fitness and performance!

Merry Christmas, Happy Hanukkah and Happy Festivus from All-Star Sports Academy!

The most dangerous time of the year?

The holiday season is one of the most festive times of year, and one of the most dangerous, too.

Dangerous, that is, if you're trying to improve your athletic performance, lose body fat and get lean,
or simply maintain your current weight, body fat and/or fitness levels!

It's not just the delicious foods and beverages that can doom you, however. Sometimes it's as simple
as falling out of routine. For many, the safety of maintaining an exercise and eating schedule is lost
during this time. Here are a few suggestions that may help keep you on track:

1. Think about your holiday schedule ahead of time, and make adjustments accordingly. If you
   normally work out in the evening, think about a temporary time change on the days you have
   events to attend. This may seem like a "no-brainer," but if you don't think it through, you may
   find yourself missing workouts. Plan your workouts, then "work your plan" to get them in, and
   you'll feel great throughout the Holidays!
2. Get efficient about your workouts! Instead of spending 90 minutes or more in the gym, find a
   workout that gets you the functional resistance training, cardio training, ab and core training
   and flexibility training you'd like to get from your overly long gym workouts, but in under 60
   minutes start-to-finish! Suggestion: try an integrated workout like Small Group Training if
   you're an athlete 13+ years old, or Power Fitness Camp for Women if you're a woman/mom! You
   can get a one week trial membership for any of All-Star Sports Academy's great programs here:
   All-Star Trial Membership! There are absolutely no tricks, no obligations and no strings!
   We'll let you come in and try us out for a whole week!
3. Walk 20 a day! Minutes, not miles! All too often, we work out to eat. You see this every year
   on Thanksgiving morning. People stuffed into gyms, walking and jogging on treadmills, flying
   on ellipticals and packing the "group fitness" studio! Not because it's part of their plan; they
   do it because they figure they can "pre-burn" the calories they're going to pour in later that day!
   Instead of a sure-fire formula for failure, simply add 20 minutes of walking each day. If you're an
   athlete in training, try jogging those 20 minutes.

Try these simple things and we're sure you'll get through the Holiday Season with a lot less stress and a
lot more fitness success! Who knows, you may even give yourself a new gift of fitness!

Go ahead, get a one week trial on us! Merry Christmas, Happy Hanukah and even Happy Festivus!

We'll see YOU at All-Star Sports Academy!

Phil, Brian and Sean
All-Star Sports Academy
http://www.allstarsportsacademynj.com
http://www.youtube.com/allstarsportsacademy

Prograde Nutrition - You can still give yourself or someone you love the gift of great nutrition! Athletes
will love Prograde Workout, the best post-workout meal replacement on the market! Trying to shed unwanted
pounds and body fat? Try Prograde Lean! And of course, everyone loves Cravers Nutrition Snacks!

The Clock is Ticking...

I had the chance to watch some football over the weekend.
I noticed something interesting.

It seems that the youth obesity problem in America is finally
becoming a national issue! The NFL is running spots for its'
program to encourage kids to play at least 60 minutes a day.
Public service spots are showing up. There's even a "nutritional
weight loss" program (you know a d-i-e-t) for kids!

I'm sure the NFL has good intentions, but has Peyton Manning
and company shown up at your kids' school yet? If he does,
what happens when he leaves? What kind of habits will your
kids return to then?

Don't even get me started on "diets" for kids! The ad I saw was for
the same kind of processed, pre-packaged robotic shove-it-in-
and-never-think nonsense that doesn't work for anyone else!

Kids need to play. At least 60 minutes a day, preferably more!
They need to run, jump, crawl, skip, throw, push, pull, hop, move
stuff, cooperate, compete and problem-solve on the fly!

Kids also need to eat. They need to eat real food! The trick is
getting them to make better choices, and to learn to like the real,
healthy, delicious foods that will make them strong and vibrant!

All-Star Sports Academy is dedicated to the health and fitness
of kids! Athletes, bookworms and everyone in between! Our
FitKidz! Fitness and Wellness Program for kids is growing by
the day!

We're working hard to reverse the trend in America that will
have 50% of our kids overweight by 2010, and will result in this
being the first generation of kids who will not outlive their parents!

Right now, we're making it easier to get your kids into the best
functional fitness program for kids available anywhere. Until
December 15th, we're giving you the first month of your child's
enrollment for a measly $39, and the next 2 at only $59!
Just visit: FitKidz! Fitness for Kidz!

You'll find lots of information about the program, and you can
enroll your kids in minutes!

So come on, let's get your kids, and America's kids, moving, having
fun, and on track to a long, healthy life! Together we can turn a
tragic trend into an incredible and exciting future!

Get on over to FitKidz! Fitness for Kidz! and get the party started!

Your kids are counting on you!

What to eat for breakfast!

Athletes often ask us "What can I eat for breakfast?"

Very good question, since breakfast can make or break your nutritional day!

We're reprinting the recipes for 2 of our favorite breakfast meals.

Enjoy them!

Athlete Builder Breakfast Burrito

The way for an athlete – or anyone who wants to eat well and feed their metabolism – to start the day!

Description
This breakfast burrito has all the ingredients you need to start the day off right! Protein, fiber, vitamins and minerals are all found in this great meal! As a bonus, the “eggs and stuff” can be cooked the night before, reheated in a microwave and added to the wrap in the morning! Saves time and eliminates excuses!

Ingredients:
6 egg whites
¼ cup low fat shredded cheddar or “Taco” cheese
½ cup chopped green or red pepper
½ cup diced or chopped tomatoes
1 teaspoon extra-virgin olive oil
1 high fiber wrap (Mission “Carb-balance” wraps are great for this. High fiber and great taste!)

Optional (use any or all, as desired):
½ cup chopped broccoli
¼ cup chopped mushrooms
¼ cup chopped onion

Instructions:
1. Pre-heat pan over medium heat for 1 minute. Lower heat to med-low and add oil. Make sure the oil covers the bottom of the pan. (Tip: a natural cooking spray is fine for this, in place of oil)
2. Place eggs, cheese, pepper, tomatoes, and/or desired veggies into a bowl and mix together. Pour evenly into pan. Cook egg mixture either as an omelet, or scramble.
3. When cooked, place into wrap, roll up and eat.
4. Combine with a cup of fresh berries for a perfect breakfast!

Nutritional Information:
350-450 calories
3-4 g total fat (<1 g sat)
low cholesterol
35-50 g carbohydrate
32-36 g protein
21-27 g fiber (using Mission “Carb-balance” Wraps)

Note: If you like other vegetables that seem appropriate, try them!

Here's one more, for good eating!

Amazing Breakfast Pizza

Variety is the spice of life, so why not pizza for breakfast? It’s not as if the “menu police” will come and take you, or, Heaven forbid, your breakfast away! This great recipe serves 4, so simply split it into quarter or half recipes for one or two.

Makes 4 servings

Preparation Time: 10 minutes (20 minutes start to finish!)
Preparation difficulty: Easy

Ingredients:
4 ounces packed spinach (4 cups)
5 teaspoons extra virgin olive oil
2 (6 inch) whole-grain pitas, cut in half horizontally
2 large plum tomatoes, sliced thin
4 large eggs
¼ teaspoon salt
¼ teaspoon fresh ground black pepper
2 ounces reduced fat crumbled feta cheese (1/3 cup)

Option: use part skim mozzarella cheese instead!

Directions:
1. Preheat oven to 450° F
2. Heat 1 teaspoon of olive oil over medium heat in a large non-stick skillet or saucepan. Add spinach (in smaller batches, if needed) and cook until wilted, about 2-3 minutes.
3. Brush the rough side of each pita round with 1 teaspoon olive oil. Place them, oiled side up, on a large baking sheet and bake until they start to brown, about 5 minutes. Remove from oven.
4. Split spinach and tomatoes evenly among pita halves. Leave an empty space in the center of each for an egg. Crack 1 egg into center of each pita. Sprinkle with salt and pepper and return to oven. Bake until yokes are lightly set, about 8-10 minutes. Sprinkle with cheese and continue to bake until cheese has softened, about 2-3 minutes more.

Nutritional Information:
250 calories
13 g total fat (3.5 g sat)
21 g carbohydrate
13 g protein
3 g fiber
500 mg sodium

Now you have 2 simple ways to start the day off right!

To make sure your workouts are "working" for you, stop by All-Star Sports Academy and get your free trial to any of our great Sports Fitness programs!

We'll see YOU at All-Star Sports Academy!!