Fresh and Fruity

4:49 PM Remy Maguire - Manifest the Best 0 Comments

Happy Thursday! AS we gear up for a holiday weekend that most often means BBQ's and picnics I thought we should talk food today!

I feel fairly confident that summer really is right around the corner. Even if the forecast doesn't prove it there is evidence in the grocery store. Necturines, peaches, and even cherries are finally making their sweet way back to the produce aisle. Yippee! Fruit is one fabulous food. Naturally sweet, nutrient packed and low in calories, fruit is one of nature's super stars.

Below is a list of health benefits and nutrients that fruit gives our bodies.


Health benefits
Eating a diet rich in fruits and vegetables as part of an overall healthy diet may reduce risk for stroke and perhaps other cardiovascular diseases.
Eating a diet rich in fruits and vegetables as part of an overall healthy diet may reduce risk for type 2 diabetes.
Eating a diet rich in fruits and vegetables as part of an overall healthy diet may protect against certain cancers, such as mouth, stomach, and colon-rectum cancer.
Diets rich in foods containing fiber, such as fruits and vegetables, may reduce the risk of coronary heart disease.
Eating fruits and vegetables rich in potassium as part of an overall healthy diet may reduce the risk of developing kidney stones and may help to decrease bone loss.
Eating foods such as fruits that are low in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake.
Click here for more information about preventing cardiovascular disease, high blood pressure, diabetes, and cancer.
Nutrients
Most fruits are naturally low in fat, sodium, and calories. None have cholesterol.
Fruits are important sources of many nutrients, including potassium, dietary fiber, vitamin C, and folate (folic acid).
Diets rich in potassium may help to maintain healthy blood pressure. Fruit sources of potassium include bananas, prunes and prune juice, dried peaches and apricots, cantaloupe, honeydew melon, and orange juice.
Dietary fiber from fruits, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as fruits help provide a feeling of fullness with fewer calories. Whole or cut-up fruits are sources of dietary fiber; fruit juices contain little or no fiber.
Vitamin C is important for growth and repair of all body tissues, helps heal cuts and wounds, and keeps teeth and gums healthy.
Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant and those in the first trimester of pregnancy should consume adequate folate, including folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development.
From http://www.mypyramid.gov/pyramid/fruits_why.html

I eat fruit everyday, often twice or more. I start my morning with a juicy orange or grapefruit. I always keep apples handy, in my gym bag, purse and car for a fiber-full and hunger calming snack. I don't know many people that don't love the fresh sweet, tart, tangy, juiciness of a perfectly ripe plum, kiwi or pear. Delicious. Besides being portable (no preparation!) and delicious on their own, fruits pack a whollop of healthiness to smoothies and salads.

For the biggest nutritional bang carve up some guava, watermelon, cantaloupe and kiwis for your Memorial Day BBQ. Loaded with Caratenoids and Vitamin C these fruits are fabulous.

According to the Environmental Working Group fruits can be ranked by the number of pesticides used to help grow them. When possible choose organic options and always wash well before eating. Fruits with the thickest rinds are usually 'cleaner' like pineapple, mango, melons and oranges.

No matter how you slice it, people who consume the most fruits and veggies (including some with pesticide residues) have a considerable lower risk for disease.

Yeah, fruit!

Consistency is Key - Or a little goes a long way.

2:17 PM Remy Maguire - Manifest the Best 0 Comments

Another beautiful Thursday! Hooray!

I hope all of you get a chance to soak up at least a little of this sunshine.

This weeks thoughts are all about 'sticking to it' and how important that is to reaching your fitness goals...or any goals for that matter.

"Consistent training, not extreme training, is the way to attain the highest possible fitness." Triathletes Bible.

Getting sick, over-training, not resting enough or resting too much can cause training (or workout) patterns and habits to fall apart. Spending too long 'out of the saddle' so to speak, can cause a loss in fitness that requires considerable work to rebuild. And we all know how hard it can be to re-motivate after a vacation or time off. The best thing you can do (even when swamped with obligations) is at least little something everyday. Don't feel like you have to ride 12 miles and swim for two hours to gain and keep your fitness. On days that overwhelm your time, squeeze in some stretching and a brisk evening walk. While your are on vacation take a few minutes before getting ready for dinner to do squats, lunges, crunches and push ups. Consistency must remain your priority. The result will be continued motivation, fitness gains and success in reaching your ultimate fitness goals. Here, a little really can go a long way! So, although you should set your sights big and "Manifest the BEST" always strive for moderation and regularity in both training and resting/recovering on your way to achieving your goals.

See below for ways to keep fit when you can get to the gym.



Working Out while Traveling: Easy and effective in-room exercises. Fitness on the GO! Here’s a do-anywhere workout:
· Do 1 minute of each exercise. Lower body, Upper body, Core, Cardio

o Warm-up: Lunges with reach and lunges with twist

· Sit down and get-up squats

· Push-ups (options)

· Bicycles Crunches

· Mtn Climbers (slow or quick)

· Skater lunge with Bend

· Tricep-Dips

· V-up Abs

· Jumping Jacks

· Plie with calve raise

· Suitcase Row (or purse!)

· Russian Twists

· Side Jumps

· Lateral lunge to Balance

· Boxers

· Plank

· Stretch: Quads, Hamstrings, Gluts, Triceps and Shoulders
Have a great week!

Eating Well for One

9:44 PM Remy Maguire - Manifest the Best 2 Comments

Home alone this weekend. And, of course, while I miss my dear man already, I always think this is kind of fun. A girls gotta have some personal time once in a while! First thing I did was take a sweet, uninterrupted after work nap, delicious. I woke up and remembered it was Friday - even better. The sunshine called me out and onto my bike. I headed up to ride the trails on Tabor. Swooping, spinning, and climbing out there on my own felt freeing and powerful. It felt good to push my sleepy legs and tackle each of the challenges in front of me, hills, rocks, corners. I'd think about turning for home after each climb and then decided to try one more time. After an good hour long ride I sped downhill to the grocery store in town. Inspired by a client, friend and chef to try a new recipe I picked up a small portion of true cod (5 oz), cherry tomatoes, a fennel bulb (which I asked the produce worker to chop in half), a bunch of red collard greens and ONE dark chocolate truffle. Riding home the air burst with freshness and gaggles of overly watered Portlanders soaking it in. Ahhhh. The next step on my Friday night alone involved a ginger martini and a hot shower. Relaxation - bring it on!

Here's what I made for dinner. Don't be afraid to cook for yourself. Good, healthy cooking really can be easy and fun. Although, Thai takeout can seem like the simplest option, spending time in the kitchen and savoring your own creation is far more rewarding. Really.

Easy peesy gourmet meal for one.

Cod with fennel, garlic and tomatoes served with grilled asparagus on a bed of greens and cous cous.

Ask the fish guy for a single serving of fish. They're happy to give you want you want, just ask.
1) Heat skillet with a spritz on olive oil.
2) Place cleaned, salt and peppered fish in the hot pan.
3) Add one clove chopped garlic, a handful of cherry tomatoes and a tablespoon or two of sliced fennel.
4) Cook all together for a few minutes or the fish is 1/4 of the way cooked -- lightly brown on each side.
5) Transfer to baking dish, sprinkle with Italian fresh herbs. I used dried oregano and basil.
****Bake until fish is tender and flakey, about 15 minutes at 400 degrees****

6) Saute the amount of greens you want in the warm pan.
Ok, almost done! When the fish is flakey you're about ready to eat! I scooped the greens onto my plate, shook on some hot sauce, topped with a half cup left over cous cous then placed the fish and yummy, hot garlic, fennel, tomato mix on top. Awesome! Dinner for one, easy, delicious and nutritious.

The rest of my evening involves inspired food writing, tv watching and truffle nibbling. Marvelous.

(Miss you, Honey:)

Blog-tastic Giveaway!!

3:24 PM Remy Maguire - Manifest the Best 0 Comments

Here's the deal --- I want to spread the word..."Manifest the Best!" and I need your help. If you like what you read here, I want to know about it. If you don't, well, you probably won't be reading this post anyway!

In order to keep me on top of my blogging duties I need some inspiration - that's you! Tell your friends, co-workers, families, fellow bus riders to 'follow' this blog! Each time I get 10 more 'followers' I'm going to give out prizes! Prizes!

I'd like to offer a FREE 1-hour personal training session or fitness consultation (your choice)to one lucky reader picked at random each time the blog readership grows by ten.

Hope you all are enjoying the day, living life to the fullest and eating lots of veggies:)

With love,
Remy

What's for lunch?

3:13 PM Remy Maguire - Manifest the Best 0 Comments

Here are a few ideas. Whether you have 5 - 10 minutes or all day to prepare....knowing whats for lunch ahead of time helps you make the very best choices for fueling your body and mind!

Vegetarian Chili
Adapted from Eating Well Diabetes Cookbook

1 TSBP olive oil
1 lg. onion, chopped
1 clove garlic, minced
2 TBSP chili powder
2 tsp. ground cumin
1 tsp. ground red cayenne pepper (optional)
1 LB. zucchini (2 medium) cut in to ½-inch chunks (I use 2 green and 1 yellow)
¼ c thinly sliced sun-dried tomatoes (not packed in oil)
1½ TBSP all-purpose flour
1 15 oz can pinto beans, rinsed well
2 c vegetable stock
1 c 15 oz black beans (or white beans) rinsed well
1 14 oz. can Muir organic fire roasted diced tomatoes
1/3 c chopped fresh cilantro / freshly ground pepper to taste
Heat oil in a Dutch oven over medium-high heat. Add onion and cook, stirring, until golden, 2-3 minutes. Reduce heat to medium-low. Add garlic, chili powder, cumin and pepper; cook, stirring constantly, until fragrant, about 1 minute. Add zucchini and sun dried tomatoes; cook, stirring for 2 minutes or so.

Add flour and beans, cook, stirring for 1 minute. Add broth and tomatoes. Bring to a boil, reduce heat to low and simmer, partially covered, until the zucchini is tender, 15-20 minutes. Stir in cilantro and season with pepper.

Crisp Romaine Salad with Chicken and Mango
From Prevention Magazine


This salad serves up lots of healthy fiber to fill you up faster and packed with protein to satisfy your appetite and keep hunger at bay.

2 Tsp olive oil
3 boneless, skinless chicken breast halves, trimmed
1/2 tsp salt
1/4 tsp freshly ground black pepper
2 shallots, finely chopped
2 Tbsp balsamic vinegar
4 c shredded romaine lettuce
1 small bunch watercress, large stems discarded
1/2 cup finely shredded red cabbage
1 firm ripe mango, peeled, pitted, and cut into 1/2" pieces
Heat 1 tablespoon of the oil in large nonstick skillet over medium heat. Season chicken with 1/4 teaspoon of the salt and 1/8 teaspoon of the pepper. Cook, turning until golden brown and cooked through, about 6 minutes on each side. Transfer to cutting board.

Add shallots and 1 tablespoon of the vinegar to skillet and cook, stirring, until shallots are softened and liquid is almost evaporated, about 3 minutes. Transfer shallots to small bowl. Whisk remaining 1 tablespoon oil, 1 tablespoon vinegar, 1/4 teaspoon salt, and 1/2 teaspoon pepper into shallot mixture.

Place romaine, watercress, cabbage, and mango in serving bowl. Cut chicken diagonally into long, thin strips. Add to romaine mixture, toss with dressing, and serve.


Makes 4 servings.

Nutritional analysis per serving:
178 calories, 12 g protein, 15 g carbohydrate, 8 g fat (good fat), 2 g fiber.




Grilled Tuna Zucchini Skewer with Balsamic Vinegar
From Nicki Anderson

You can use any heavy fish (swordfish, mahi-mahi)!
1/4 C. chopped fresh basil
1 Tablespoon Cumin
1/2 Tablespoon Crushed Red Pepper
1/4 tsp. Garlic Salt
2 tsp. Crushed garlic cloves

Place above ingredients in large plastic bag (gallon size). Seal ingredients and shake well.
1 1/2 pounds of tuna (or other heavy fish) cut into large pieces (about 1" thick).
3 vidalia onions cut into about 8 - 1" pieces
6 yellow and green zucchini sliced lengthwise and roasted*
Cooking Spray

Place tuna in gallon bag and coat well. Remove tuna from bag and place on skewer and alternate with zucchini and onion, you should have 3 of each on skewer (12" skewer is best).

Slice zucchini into 2-3 strips, place on cookie sheet coated with cooking spray and roast in 500 degree oven for 5-7 minutes or until nicely browned around the edges. Pull from oven, slice into 1" squares for skewer.

Place skewers on prepared grill (coated with cooking spray) and grill about 5 minutes on each side or until tuna is cooked to desired doneness. Place on platter with rice and drizzle with balsamic vinegar* mixture.

Heat 1/4 c. balsamic vinegar, 1 tsp. Crushed garlic, 1 TBSP. olive oil,1/2 tsp. Oregano. Warm up on low heat until skewers are done and drizzle mixture over skewers.

Serve with 1/2 cup brown rice and a light salad.

Blackened Salmon Sandwich
From Eating Well

INGREDIENTS
1 pound wild salmon fillet, (see Ingredient Note), skinned (see Tip) and cut into 4 portions
2 teaspoons blackening or Cajun seasoning
1 small avocado, pitted
2 tablespoons low-fat mayonnaise
4 crusty whole-wheat rolls, split and toasted
1 cup arugula
2 plum tomatoes, thinly sliced
1/2 cup thinly sliced red onion

PREPARATION
Oil grill rack (see Tip); preheat grill to high.
Rub salmon on both sides with blackening (or Cajun) seasoning. Grill until cooked through, 3 to 4 minutes per side.
Mash avocado and mayonnaise in a small bowl.
To assemble sandwiches, spread some of the avocado mixture on each roll and top with salmon, arugula, tomato and onion.
TIPS & NOTES
Ingredient note: Wild-caught salmon from the Pacific (Alaska, California, Washington and Oregon) is considered the best choice for the environment. For more information, visit Monterey Bay Aquarium Seafood Watch (mbayaq.org/cr/seafoodwatch.asp).
Tips: To skin a salmon fillet, place salmon on a clean cutting board, skin side down. Starting at the tail end, slip the blade of a long, sharp knife between the fish flesh and the skin, holding the skin down firmly with your other hand. Gently push the blade along at a 30° angle, separating the fillet from the skin without cutting through either.
To oil a grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to spray the food with cooking spray.
NUTRITION
Per serving: 414 calories; 14 g fat ( 2 g sat , 6 g mono ); 65 mg cholesterol; 43 g carbohydrates; 33 g protein; 6 g fiber; 775 mg sodium; 756 mg potassium.

Nutrition Bonus: Fiber (24% daily value), Potassium (22% dv), Vitamin C (18% dv), Folate (15% dv), good source of omega-3s.

"To eat is a necessity, but to eat intelligently is an art."

4:09 PM Remy Maguire - Manifest the Best 1 Comments

-La Rochefoucauld(1613-1680, French Duke)

Putting Nutrition 101 to work! On your plate!

Check out these perfectly proportioned recipes. Try one. Let me know what you think!

Breakfast:

Anti-Oxidant Berry Blast

1/2 c Greek Yogurt (I like vanilla)
1/2 frozen banana
1 c frozen berries
1 cup unsweetened almond milk
pinch cinnamon
1 tbsp ground flax seed
ice

Blend it all up and enjoy! Beware the frozen headache!

Morning Mocha

1/2 c cold coffee
1 tbsp unsweetened cocoa
1/2 c almond milk
1 scoop chocolate protein powder
1/2 greek yogurt
ice

Pizza Pick me up

1 toasted whole grain english muffin
1 tbsp marinara sauce
1 oz mozzerella cheese
1 serving canadian bacon chopped

Toast the muffin, spread with tomato sauce, top with cheese and ham. Broil until bubbly.

The usual

1 egg
2 egg whites
red pepper, diced
onion, chopped
broccoli, chopped
shrooms, sliced

Lightly sautee the veggies for 4-5 mins. Add egg and whites. Scramble it all up. Served in a whole wheat wrap with a side of salsa.

Grown-up pb and j

Not into eggs. Try this simple starter.

Top a slice (or 2) of high fiber toast with 1 tbsp almond butter, 1/4 c sliced strawberries, 1/2 sliced banana, a drizzle of honey and a sprinkling of flax seed. Fancy!

Nutrition 101

3:50 PM Remy Maguire - Manifest the Best 0 Comments

This week's Fat Loss Class focused on nutrition. Here are some recipes and top tips from this session.

MACRO-NUTRIENTS: What are these?

Protein 101:

An Essential “need from diet” nutrient. Protein comes from animal products, seeds, beans and nuts. Protein (from Latin for 1st) builds new cells, tissues, organ function and essential bodily functions. Proteins are life.
Examples and serving sizes: 4 oz of fish, chicken or lean beef, 1 can of tuna, 1 egg, 1 c milk or yogurt, 1 oz of cheese, ½ c cottage cheese or tofu, 1 scoop protein, ½ tempeh or lentils.

Carbohydrates 101:

There is so much confusion about carbs and grains and which kind of these foods is really good for you. Not all grains are created equal - bottom line. Certain grains/carbs such as refined flours and sugars cause major spikes and dips in blood sugar and insulin secretion in the body. Too much insulin promotes excess fat storage and can make long-term weight loss nearly impossible.
So, to determine if a carb or grain will help you reach your weight loss goals it is important to understand how they work.
This is where the Glycemic Index can provide helpful information. Foods are ranked according to their effect on blood sugar. For our purposes of weight loss we want to enjoy foods on the low to medium side and avoid foods that rank high.
Current research suggests for weight loss and optimal health 40% of your daily calories should come from carbohydrates. Research also shows that diets filled with lower G.I. carbs, lean proteins (30%) and essential fats(25-30%) are best for weight management and blood sugar control.

Fats 101:

There are several different types. The key is understanding the difference between the good types of fat and the bad.
Trans fatty acids: Very healthy type of fat formed when liquid vegetable oils are turned into solid fats.
Saturated fats: Usually solid at room temperature. Examples are animal products such as butter, cheese, whole milk, cream and fatty meats. Excessive consumption has been shown to raise levels of bad cholesterol (LDL)
Polyunsaturated fats: Found in vegetable oils such as corn, safflower, soy and sunflower. These fats remain liquid at room temperature. Although considered healthier than trans-fat overconsumption can lower both levels of good and bad cholesterol.
Monounsaturated fats: These are considered “good” fats and have been shown to lower cholesterol and reduce the risk of heart disease. Think olive oil, almonds, walnuts, pumpkin seeds, avocado.
Essential fats: These are vital for health and cannot be produced by the body. These fats are important for brain function, mood regulation and Omega-3’s may even have metabolism boosting properties. Optimal Omega-3 sources include fish oils, nuts, seeds, salmon and eggs.

Getting the right types in the right amount of these things will keep your body running smoothly and energetically.