Thursday Thoughts Ed. 49 - Four Power Couples

5:45 PM Remy Maguire - Manifest the Best 0 Comments


There is something to be said for teamwork. Here are four pairs of foods that work best together, they understand, support and enrich each other. Like any good couple should.



Get Strong and Stay Strong (Iron and Vitamin C): Most of us, especially women don’t get enough of the energy boosting nutrient Iron. Found in animal proteins and most plant foods the nutrient cane easily come and go though the body without being properly stored. Best bet to get your fair share, add some vitamin C. Vitamin C helps free the iron from food and hand it over to your blood cells for use.  Iron in veggies like beans and lentils get a boost when consumed with bright red and yellow peppers or leafy greens.
Example: Red Peppers and Hummus.

For Heart Health and Sexy Skin: (Lycopene and Omega 3's): Lycopene is the magic behind the bright color in tomatoes, watermelon, and grapefruit. This carotenoid is believed to have strong antioxidant powers, with some studies showing a reduced risk of cancer, cardiovascular disease and macular degeneration. Researchers at Ohio State University found that when subjects ate tomatoes and avocados together, they absorbed 4.4 times more lycopene.
Example: Salsa and guacamole

Fight Cancer and Free Radicals (Sulphoraphane and Selenium): Sulporaphane may be new to you but we’ve always know broccoli was good for us.  Turns out cruciferous veggies like cauliflower, broccoli and brussel sprouts are loaded with this immunity boosting benefit. Selenium is a powerful antioxident producing mineral found in mushrooms, meats, nuts, seeds and eggs. Together these two pack a super healthy punch to knockout disease.
Example: Broccoli and Beef



Stay Smart (Folate and Vitamin B) These two nutrients work to balance each other out and keep our brains working at top speed. Two much of one and not enough of the other has been linked to slowed mental agility and forgetfulness. Folate found mostly in beans and veggies is best paired with Vitamin B rich foods like cheese, meat and other animal products.
Example: Salmon and Asparagus



Don’t go it alone! 

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Thursday Thoughts Ed. 48 - Coming Attractions

5:35 PM Remy Maguire - Manifest the Best 0 Comments


Coming SOON! (Feedback Requested)

I hope all of you are enjoying the summer season, getting out to play, eating the delicious fresh fruits and veggies and having lots of fun.

We are gearing up for the Girlfriends and Dudes Annual Triathlon on July 29th.  This years Tri-Club has been having a blast and a getting ready to rock it through the finish line! Congrats to the whole crew.  You inspire me. Thanks for giving it your all every time.  Still have two practice session left. Saturday, July 21st and 28th, meeting at Frenchman’s Bar at 9:30am. Come one, come all, bring your friends!  The drop in is only $20 and the preparation is priceless. Getting a taste for what’s to come on race day gives you a real edge and sense of calm that can’t be beat.  Write me with questions – or check out or google group for more info.

I am getting super excited to watch the Olympics the summer too. Talk about inspiration! While we may not make it to London we can take part in our own little Decathlon Challenge right here at home. The challenge will include activities that test your strength, speed, endurance and athletic skills. You have three weeks to complete each of the ten tests, Bench press, Wall sit, Push ups, Hover, Jump Rope, Indoor Cycling, Rowing and Running 1 mile and 400 meters. Awards will be given to the top Female and Male competetors. There will be awards for age group and each category too! And cool T shirts for ALL! I’m in! How about you?? You don’t have to an athlete, a racer, an Olympia to play – It’s all about trying something new, putting yourself to the test, giving it your all and yup, having FUN! Challenge starts Friday, July 27th and cost $25 to sign up. Stop by the front desk, call, or write for more details.  I’m happy to help you get ready and put in a couple of training sessions first too! Go team!

Got a few ideas for you. I know summer is a crazy time for lots of us. I’m thinking about putting together a couple new programs that will jumpstart or restart your fitness, give you a serious workout in less time, keep you motivated through the nest few months and set you up for the healthiest year yet.
What do you think? Do any of these interest you? I want to put together the best programs I can to get you the best results.

More Bang on the Bike! 
6 Week Indoor Cycle Series: We will meet once a week for an hour group spin class. Each class will be geared toward an important aspect of cycling fitness. Developing leg strength, reaching aerobic and anaerobic thresholds. We will be using heart rate monitors for feedback and guidance. This class is designed to take your cardio ability to the next level and help you make the most of all indoor spin classes. I’m thinking Thursday evenings.

Better Body Blitz! 
10 Day High Intensity Fat Blast: Its the workout you’ve been waiting for! We will have fun, work hard and kick your body and fitness into high gear. We will meet for a kick butt 30 minute workout everyday, Monday through Friday for two weeks. With a combination of Cardio, Strength, Agility training as well as a specific meal plan that will set you up for fast results! This would take place at 10:30-11am and start the end of next month.

WHO’S WITH ME???

Love to hear from you, as always.
Remy


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Fish for the Fourth of July - Grilled Tuna

9:06 PM Remy Maguire - Manifest the Best 0 Comments




We celebrated Independence Day with a delicious dinner for two on our makeshift outdoor patio (small neglected garden space) and I think this meal was spectacular!  Combine ingredients for marinade in a small bowl. Then toss in tuna to coat both sides. Seal it all up in a ziplock on shallow dish and refridgerate for 30-40mins.  Slice up your favorite summer veggies and season with sea salt, pepper and fresh herbs if you've got 'em. We chose spring onions, yellow squash and asparagus. You can grill all the veggies first and wrap in foil to keep warm while cooking the fish.  Each steak takes about 4-6 mins per side, or less if you like it rare. Serve with your favorite beverage and enjoy with someone you love.

2 4-8oz Tuna Steaks

Marinade:
1/4 c low sodium soy sauce
1/4 c balsamic vinegar
1/8 c lemon juice
2 cloves garlic
2 TBSP crushed ginger
salt and pepper

Oooohh, and have melon slices and dark chocolate for dessert.

Commence Fireworks!





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Thursday Thoughts Ed. 47 - On Fast Food

8:31 PM Remy Maguire - Manifest the Best 0 Comments


On fast food.

That stuff will kill you. Seriously.  It’s almost like fast food companies want us all to keel over from heart attacks before we are fifty. The junk that goes into fast foods have zero healthy benefits to our bodies.  Why, eat something that is void of nutrients and makes you feel terrible. Because, it’s so easy to do. Because, if you don’t know better, those flat patties taste good, familiar. Today, 35% of American’s over 20 years old are obese. We got this way by making unhealthy food choices and not exercising. Fast food chains are made to suit our busy, ‘I want it right now’ lives. Quick, cheap and easy sounds great. Well, it’s killing us.  But it doesn’t have to be that way.  With just a little planning we can make healthy eating just as easy.

First things first. Wake up and eat. Breakfast starts our days of on the right foot, energized and ready to go! Eating within an hour of waking revs up your metabolism and helps burn fat and calories all day long.  Morning time is also a busy time for folks and many people don’t have time to make a meal that early.  Fast food choices are loaded with sugar and fat and will weigh you down all day.  Think about making healthy breakfast bars or whole wheat pancakes on the weekend and freezing them for an easy grab and go quick weekday meal.  Just pop them in the toaster! Hard boiled eggs make a great protein rich ‘fast food’ and when paired with a banana doesn’t get much cheaper or easier.

Brown bag it.  None of us need the extra fat and calories pumped into fast food meals.  Bring leftovers from the night before. Sandwiches are easy to make and pack. Hummus and pita chips with a bag of veggies make a tasty lunch. If you’ve got to run out for lunch consider your local health food store salad bar. Subway and local sandwich joints let you customize a perfect lunch, don’t forget to add lots of veggies.  Here in Portland I know there are lots of tasty, vegan and veggie food carts, fruit smoothie stands and better options for lunch.

After a long day cooking can seem like a real chore. Try to find recipes that seem fun. I love heating up the BBQ and sitting outside enjoying the fresh air while grilling chicken burgers, corn on the cob and tons of veggies.  Pre-package meals are loaded with sodium, usually more that we need in a whole day!  When you do cook, make enough to freeze for later.  Soups and crock pot meals can be easy and help make meal time quick, and you know you are getting healthy, quality food.

Check out Manifest the Best for more recipes.  I like to keep things simple. Healthy eating and taking good care of our bodies shouldn’t be a chore. Don’t be fooled by fast food claims. And trust me, you have the time. Make the time. Or really, you’ll run out of time.





(Thanks to FreeDigitalPhotos.net for the yummy pic.) 

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Independence Day BBQ Greats

10:32 AM Remy Maguire - Manifest the Best 0 Comments


  • Classic Grilled Chicken with Cool Cucumber Relish - Cooking Light

Ingredients:

  • 1 cucumber - peeled, seeded and chopped
  • 1 tablespoon chopped fresh parsley
  • 1/8 cup chopped red onion
  • 1/2 cup chopped yellow bell pepper
  • 1/4 teaspoon crushed red pepper flakes
  • 1/2 teaspoon ground cumin
  • 1/8 teaspoon chili powder
  • 2 tablespoons olive oil
  • 4 skinless, boneless chicken breasts

Directions:

  1. In a medium bowl, prepare the relish by mixing together the cucumber, parsley, chopped onion, bell pepper, and red pepper flakes. Set aside.
  2. In a small bowl, mix the cumin and chili powder with the olive oil. Rub the mixture onto the chicken, and place in a shallow dish. Marinate in the refrigerator at least 1 hour.
  3. Prepare the grill for medium heat.
  4. Lightly oil the grill grate. Grill chicken 8 minutes per side, or until juices run clear. Serve with cucumber relish.

Firecracker Salmon Steaks - Allrecipes

  • Ingredients:

  • 1/4 cup balsamic vinegar
  • 1/4 cup chili sauce
  • 1/4 cup packed brown sugar
  • 3 garlic cloves, minced
  • 2 teaspoons minced fresh parsley
  • 1 teaspoon minced fresh gingerroot
  • 1/4 teaspoon cayenne pepper
  • 1/4 teaspoon crushed red pepper flakes (optional)
  • 4 (6 ounce) salmon steaks

Directions:
  1. Coat grill rack with nonstick cooking spray before starting the grill. In a small bowl, combine the vinegar, chili sauce, sugar, garlic, parsley and seasonings. Grill salmon, covered, over medium heat for 4-5 minutes on each side or until fish flakes easily with a fork, brushing occasionally with sauce.


Margarita Shrimp - Allrecipes

  • Ingredients:

  • 1 pound shrimp, peeled and deveined
  • 2 cloves garlic, minced
  • 2 tablespoons fresh lime juice
  • 3 tablespoons olive oil
  • 2 teaspoons tequila
  • 3 tablespoons fresh chopped cilantro
  • 1/4 teaspoon ground red pepper
  • 1/4 teaspoon salt
  • 4 bamboo skewers, soaked in water for 20 minutes

Directions:

  1. Combine the shrimp, garlic, lime juice, olive oil, tequila, cilantro, red pepper, and salt in a bowl; toss to combine; refrigerate 30 minutes.
  2. Preheat an outdoor grill for high heat and lightly oil grate. Drain the marinade from the shrimp and discard; thread the shrimp on the skewers.
  3. Cook on preheated grill until the shrimp turn pink, 2 to 3 minutes per side.

  • Super Veggie Mixed Grill

  • Ingredients:

  • 2 tablespoons olive oil
  • 2 tablespoons chopped fresh parsley
  • 2 tablespoons chopped fresh oregano
  • 2 tablespoons chopped fresh basil
  • 1 tablespoon balsamic vinegar
  • 1 teaspoon kosher salt
  • 1/2 teaspoon black pepper
  • 6 cloves garlic, minced
  • 1 red onion, cut into wedges
  • 18 spears fresh asparagus, trimmed
  • 12 crimini mushrooms, stems removed
  • 1 (1 pound) eggplant, sliced into 1/4 inch rounds
  • 1 red bell pepper, cut into wedges
  • 1 yellow bell pepper, cut into wedges

Directions:
  1. In a large resealable plastic bag, mix the olive oil, parsley, oregano, basil, vinegar, kosher salt, pepper, and garlic. Place the onion, asparagus, mushrooms, eggplant, red bell pepper, and yellow bell pepper into the bag. Seal, and marinate 2 hours in the refrigerator, turning occasionally
  2. Preheat the grill for high heat.
  3. Lightly oil the grill grate. Grill the vegetables 6 minutes on each side, until tender.

Beets on the Grill
  • Ingredients:

  • 6 beets, scrubbed
  • 2 tablespoons olive oil
  • salt and pepper to taste

Directions:

  1. Preheat an outdoor grill for high heat.
  2. Coat one side of a large piece of aluminum foil with cooking spray. Place beets and oil on foil; season with salt and pepper. Wrap foil over beets.
  3. Place packet on the grill grate. Cook 30 minutes, or until beets are very tender. Allow beets to cool about 5 minutes before serving. You don't even need to peel to enjoy!

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Kale Chips

3:28 PM Remy Maguire - Manifest the Best 0 Comments



Crispy, crunchy, chippy! Kale is in season now too so look for your local stuff at the store.  Rince and dry kale leanves then tear or cut into small chip-size pieces.  Spread on a baking sheet.  It's best not to overcrowd the ships so they can all cook nicely.  Spray with olive oil, or seasame oil for a different flavor.  Most often I season with sea salt and a little pepper but you can create your own version with your favorite spices.  Cayenne, spicy! Lemon-pepper, fun! Parmesan, scrumptous!

Guilt free crunching! Love it.


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