Thursday Thoughts Ed. 73 - The A, B, C and D's

7:57 PM Remy Maguire - Manifest the Best 0 Comments


The A, B,C, and D's

Why know we need them..but have you every wondered WHY or WHERE to get them????

Although small in size, micro-nutrients are hugely important to a healthy body. Vitamins and minerals provide the foundation for many metabolic and physiological processes in the body. Each micro nutrients has a specific job to do and if some of them don't show up for work (aren't included in your regular diet) we've got problems!

Vitamins are natural, organic compounds required by the body to play important roles in growth, energy transfer, nervous system function and more. Vitamins are natural components of the food we eat. When absent from the diet we can become deficient and can develop unhealthy symptoms.
Today we are going to review 5 important vitamins -- what they are, why we need them, where can get them and what can happen if we don't get enough.

Vitamin A (and Carotenoids)

We need it...
To help build strong eyes, heal wounds and strengthen our immune systems, synthesis protein, and build red blood cells.

Foods rich in Vitamin A include...
Red, orange and yellow fruits and veggies like yams, squash, carrots, peppers, mangoes, and melon. A can also be found in green leafy veggies, eggs and dairy.

Without it...
We may suffer from rough dry skin or have a harder time seeing in dim light.

Remember...too much of a good thing isn't really good either. Most of us don't need to supplement Vitamin A, just eat your veggies!


B Vitamins - There are tons! Here are a few.

B1 (Thiamine) is found in asparagus, mushrooms, spinach, sunflower seeds, tuna, eggplant, lentils and whole grain.

Thiamine helps the body synthesis DNA and RNA (That's important!)

B2 (Riboflavin) is found in eggs, yogurt, almonds, salmon, halibut, green leafy veggies and whole grains.
Riboflavin helps metabolize other B vitamins and minerals.

B6 (Pyridoxine) can be found in bananas, potatoes, beans, oats, seeds, trout, avocado, tuna, salmon and some nuts.

Pyridoxine helps fuel our metabolism, supports nervous and immune system function and helps form our very critical hormones and neurotransmitters.

B12 (Cobalamin) is found in eggs, yogurt, tuna, beef, salmon, crab, clams, fermented foods and fortified foods.

We need cobalamin to help make and maintain healthy nerve cells, red blood cells and to synthesis our DNA.

Vitamin C
Foods rich is Vitamin C include: green leafy veggies, broccoli, parsely, potatoes, peas, citrus fruits, kiwi, mango, peppers, strawberries, and papaya.
Vitamin C helps... protect cells from free-radicals, improves iron, absorption, regenerates vitamin e supplies and helps develop collagen, an important structural protein in the body (think face lift!)
Without it...Not enough Vitamin c can leave skin and hair limp and dry and can cause weakening of the bones.
Vitamin D

Is a group of important "prohormones" required by the body to regulate sugar/glucose tolerance (helps in weight management), increase calcium absorption (from bone strength) and boost the immune system.

Deficiency symptoms can include softening of bones, tooth decay and inflammation.

Recent Studies suggest a link between adequate Vitamin D and weight loss. Every cell in your body needs D to function properly—including hated fat cells. Special receptors for D signal whether you should burn fat or simply store it; when D plugs into these receptors, it's like a key that revs your body's flab-melting mechanism.

Foods rich in vitamin D include: egg yolks, oily fish like salmon, mackeral, sardines; and vitamin D fortified foods.
Vitamin D is also the only vitamin that can be obtained via the sun. But, unfortunately the amount of sun we get daily, especially here in the Pacific Northwest can leave our bodies wanting more. Ask your doctor for a asimple blood test to let you know if you are getting enough.

Good news! All these delicious fruits and veggies listed above are coming to a market near you -- if not already there! Load up your fridge with the colors of spring and eat to your health!!

Here's to YOU!

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Thursday Thoughts Ed. 72

7:56 PM Remy Maguire - Manifest the Best 0 Comments


My last blog post was meant to set the record straight -- Spring Cleaning! Follow the link the above to hop on my most recent wave length. 

For everyone at NWWFC who has taken the Spring Makeover Challenge - kudos to you! It's almost done. Which really means the good stuff is just beginning. Whether you've lose 10 pounds or no pounds you are heading in the right direction, got that ball a rollin'. Let's keep it going!

I'm trying to open a few more Team Training spots for the summer. Let me know if you have some friends that would like to ramp it up for the sexy season. Its SO fun! And SO good. 

There is lots of stuff happening at the gym to help you keep the momentum...Check it out. 

Spring Special
Personal Training and/or Pilates Reformer Training only $60/session
Partner Training $38/person/session
Massage $50/hour

Upcoming Programs and Events
Summer Boot Camps --  - begin the week of June 3rd. Co-ed, Golden Girls, and Dudes Only options. Time for the whole family to get their fitness on!
Moms and Tots Bootcamp - this ones all about the mamas working out with the kiddos. Stroller and resistance bands with this outdoor weather permitting workout. Join Mom of 4, Personal Trainer, Shauna. Begins the week of June 13th. Thursday and Saturday options.
Team Training and Specialty Team Trainings - new hours and new trainings, including a new Fit Mamas Team Training. Great trainings with a supportive group at a fraction of the cost of personal training.
Active Kids in the Park - kids training is back and it's with Coach Carol! Non-member kiddos welcome!

Mother's Support Group - we are now offering a free Mother's Group. The first meeting is Thursday, May 30th 11:00am - noon. Childcare provided. This support group will offer vibrant discussion and a learning atmosphere regarding all things motherhood and fitness related.
Knowledge is Power Seminar - No Equipment Required, Body-Weight Training with Beth, Sunday, June 23rd 1:00-2:00pm. Co-ed, all are welcome to this complimentary seminar.  

RECIPE OF THE WEEK~

It's grilling time. Try this recipe for SHRIMP on the BARBIE from Chef Curtis Stone.

Grilled Prawns on Rosemary Skewers
with baby spinach and tomato salad

Serves 4

INGREDIENTS
1 cup , plus 1 TBSP balsamic vinegar, divided
1 shallot minced
1 clove garlic chopped
1/2 tsp red pepper flakes
1/4 cup basil chopped
3 TBSP extra virgin olive oil
sea salt and pepper
16oz prawns or shrimp, peeled and deveined
8 10 inch sprigs of rosemary
SALAD
4 cups baby spinach
1 cup grape tomatoes, halved

PREPARATION
1. Heat 1 cup vinegar in saucepan on medium. Bring to a gentle simmer and reduce until syrupy. Remove from heat and set aside.
2. Prep the marinade; In a medium bowl, whisk the shallot, garlic, bail, red pepper and remaining vinegar. Whisk in oil until blended/ Season with salt and pepper. Remove 2 TBSP of sauce and set aside, toss the shrimp into the reaiming marinade and toss to coat.
3. Pinch rosemary springs about 1/4 of the way down and pull off the bottom leaves. Carefully thread prawns onto bare ends of sprigs. Cook for two mins or so per side. Remove from grill and let rest one minute. 
4. Toss up the spinach and tomatoes with reserved sauce. Serve rosemary-prawn skewers over salad and drizzle with reduced vinegar.

Try different varieties of tomatoes this summer to add a flavorful twist!

ENJOY!

Until next week.

Play hard, eat well, rest up. 
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Thursday Thoughts Ed. 70 - Spring Cleaning

7:55 PM Remy Maguire - Manifest the Best 0 Comments


Happy Thursday! 

Here at Northwest Women's Fitness Club we are smack in the middle of our 6-Week Spring Makeover Challenge.  This can be a turning point in weight loss or the point of a frustrating plateau. The most important thing during this challenge, or any time you are on a mission to drop extra weight or tackle any tough goal -- DON'T GIVE UP, DON'T GIVE IN. 

To help you through the mucky stuff here are a few tactics you can use to get things moving again. Pick your level. Depending on your goals, time commitments, desire and personal style, one of these tactics should do the trick.

LEVEL 1 : Make A Change or TWO. 

That's it. Pick one or two f the following habits for healthy weight loss and STICK to them all week.

1) Eat lean protein with every meal or snack.
2) Drink a glass or water every morning BEFORE anything else. 
3) Include a veggie (or fruit) at every meal or snack.
4) Eat NOTHING that comes out of a box. 
5) Avoid all white, starchy carbs.
6) Drink no liquids other that water. NO Wine, No Beer, NO juice, etc.
7) NO eating after dinner. 
8) Chew, chew, chew. Sit down to eat and chew your food COMPLETELY. 

LEVEL 2 : Try this metabolic REBOOT.

Do it ALL. And do it for the next 3 WEEKS. 

1) Frontload your day. Eat more in the mornings. Less at night.
2) Eat protein rich foods at every meal or snack.
3) Eat one serving of high-fiber whole grain per day, preferably at lunch.
4) Eat colorful fruits and veggies throughout your day.
5) Eat a sprinkling of good fat at meals. A few nuts, a little avocado...
6) Drink 8 glasses of water per day.
7) Do not drink the booze. For the next three weeks.
8) Enjoy 2 'treat' every week --- chocolate, wine, or an extra whole grain.
9) Stop eating after dinner and preferably not later that 8pm
10) Do your best to have fun and minimize fattening stress in your life. 

LEVEL 3 : A QUICK CLEANSE 

This gets more serious. UP for a challenge???

Follow these tips for 5 days in a row.

1. Eliminate all grains. We just eat too many. To make it simple to avoid the wrong kind...cut them all out for a week.

2. Skip the dairy. Just in case. 

3. Eliminate all WHITE SUGAR. No muffins, no jams, no ketchup, no granola bars. It's in everything! Check the Label!  Have a little honey or a fruit to avoid cravings. 

4. Get your Probiotics. Just try it. Friendly bacteria helps your belly. I get the cheaper stuff at whole foods. I feel better taking it.

5. Eat MORE GREENS. Pick up some of the GREENS supplements we sell at the club or at your local healthfood store to pump up your phytonutrients. 

6. Drink 8 glasses of water or herbal tea daily. No coffee, soda, booze, or juice. 

7. Limit red meat servings to once weekly. (It is BBQ weather after all)

8. Eat a serving or two of healthy fats daily or take a fish oil or flax seed supplement to to help flush the body fat OUT!

I'd love to hear from all of you!!! Let me know if you have any questions.

Truly,
Remy

HEY TEAM FLAB-U-LESS!
WHAT HAS BEEN WORKING FOR YOU?
WHAT ARE YOUR SUCCESSES?
WHAT ARE YOUR BIGGEST STRUGGLES?
DO ANY OF THESE LOOK LIKE FUN OPTIONS FOR YOU??

More soon,
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Thursday Thoughts Ed. 71

7:54 PM Remy Maguire - Manifest the Best 0 Comments


HAPPY MAY!

Hey Portland Peeps -- This weather is INCREDIBLE! I hope you are all enjoying it. And everyone else, all over the place:-)

Some more research about late night snacking further supports the old adage..."Eat breakfast like king, lunch like a prince and dinner like a pauper." 

What triggers those late night snack cravings?

I often tell my clients on a mission for weight loss to "front load" their day.  Letting the body "rest and digest" in the evening can help the fight against fat. 

During the warmer months its easier to make veggies or fish or salad the center piece. Check out the yummy recipes below. 

Sometimes a small snack before bed if you've gone light at your evening meal helps quell cravings too. A few slices of learn turkey or a 1/3 cup of low-fat cottage cheese are my go to's. You're body seems to be asking for carbs and salt because you are still awake! Tell it to go to bed with a tiny bit of protein and a good book. 

But, remember if you don't NEED (tummy grumbling and keeping you up) a snack, skip it! 

Of course, we can't ALWAYS stick to this routine. Special dinners out - every once in a while - call for royal treatment. (I've got one coming up.) So, enjoy yourself and don't skip breakfast the next day. Just make a healthy meal and carry on as usual. Make the best choices you can, every time. 

COME SEE ME THIS WEEK....even if you haven't been in for a while. I'd love to see you. We can work on how to get fitter over the summer, learn to run again, get tank top ready arms...whatever you need. BRing your food journal and I'll sit down with you and help make good eating easier for you, everyday. 

Here's what's available next week....

TUESDAY, May 7th
4:30pm-5:30pm

WEDNESDAY, May 8th
10am-11am Team Training or Personal
11:30-12
1pm-1:30pm

THURSDAY, May 9th
9-9:30am
9:30-10:30
10:30-11

AND IT'S SALE TIME!!!! For EVERYONE! Guys AND Gals get the awesome summer sale price for personal training and nutritional coaching at $60!! (save $15 per HOUR!) Sweet!

Summer Veggie Omelet

INGREDIENTS 
2/3 cup frozen corn kernels
           
            1/2 cup chopped zucchini 
            3 tablespoons chopped green onions 
            1/4 teaspoon salt, divided
            2 tablespoons water
            1/4 teaspoon black pepper
            3 large egg whites 
            1 large egg 
            2 tablespoons shredded smoked Gouda cheese
            PREPARATION 
            Heat a small saucepan over medium-high heat. Coat pan with cooking spray. Add corn, zucchini, onions, and 1/8 teaspoon salt to pan; sauté 4 minutes or until vegetables are crisp-tender. Remove from heat.
.                 Heat a 10-inch nonstick skillet over medium-high heat. Combine 1/8 teaspoon salt, water, pepper, egg whites, and egg, stirring well with a whisk. Coat pan with cooking spray. Pour egg mixture into pan; cook until edges begin to set (about 2 minutes). Gently lift the edges of omelet with a spatula, tilting pan to allow uncooked egg mixture to come in contact with pan. Spoon corn mixture onto half of omelet; sprinkle corn mixture with cheese. Loosen omelet with a spatula, and fold in half over corn mixture. Cook 2 minutes or until the cheese melts. Carefully slide omelet onto a plate.
And another one I love....
Beef Stir-Fry with Avocado Salad

Recipe developed by Anna Berman from Fitness Magazine
Makes: 4 servings
Prep time: 10 minutes
Cook time: 10 minutes
Ingredients:
12 ounces beef tenderloin, cut into thin strips
1/4 cup freshly squeezed lime juice
1 tablespoon plus 1/2 teaspoon chili powder
1 tablespoon vegetable oil
1 medium sweet onion, thinly sliced
1 red bell pepper, thinly sliced
1 poblano, thinly sliced
1/2 teaspoon salt
1/2 teaspoon black pepper
1 can black beans, rinsed and drained
1 avocado, diced
1/4 cup Cojita cheese, crumbled
1/4 cup cilantro plus more for garnish, chopped
Corn tortillas (optional)
Directions:
1. In a bowl, combine beef, 2 tablespoons lime juice, and 1 tablespoon chili powder; set aside.
2. Heat oil in a large skillet. Add onion, bell pepper, and poblano and saute 5 minutes, stirring occasionally.
3. Add beef and marinade to vegetables and cook 3 to 4 minutes. Season with salt and black pepper.
4. In another bowl, combine beans, avocado, cheese, 1/4 cup cilantro, and remaining lime juice and chili powder.
5. Garnish beef and vegetables with remaining cilantro. Serve with avocado salad and warmed tortillas if desired.
Nutrition facts per serving: 436 calories, 28g protein, 30g carbohydrate, 26g fat (7g saturated), 10g fiber

Play hard, eat well, rest up.
Love,
Remy
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Thursday Thoughts Ed. 69 - Spring is in...

7:53 PM Remy Maguire - Manifest the Best 0 Comments


Spring is in. Really. It's coming. 

Andrew and I spent the last few days in San Diego shaking off the last of the winter fleece. This weekend we'll be finally tending to our garden plot in the city.  I can't wait to get my hand dirty. Not much of a green thumb I'm really hoping this years luck leads to good picking. 

Spring time brings a bounty of yummy, nutritious, powerful plants!

Here are some of my faves and a few easy recipes to help you out in the kitchen.

ROASTED ASPARAGUS 
         2 bunches asparagus (about 2 lbs.)
         2 teaspoons olive oil
         1/4 teaspoon salt
         1/8 teaspoon freshly ground black pepper
         1/3 cup packed freshly shredded parmesan cheese
         2 teaspoons fresh lemon juice 
        
         1. Preheat oven to 475°. Hold the end of an asparagus stalk and bend until it snaps off. Repeat with remaining stalks and discard woody ends.
         2. Toss asparagus with olive oil, sprinkle with salt and pepper, and toss well. Arrange asparagus in an even layer in a shallow baking dish. Sprinkle with parmesan cheese and bake until asparagus is crisp-tender and cheese is browned, about 10 minutes. Sprinkle with lemon juice. Serve hot or warm.
ROASTED SHROOMS with FRESH HERBS
        
         2 1/2 tablespoon(s) Asian sesame oil
         4 clove(s) garlic, minced
         3 tablespoon(s) minced fresh ginger
         1 1/2 tablespoon(s) low-sodium soy sauce
         1 1/4 pound(s) mixed mushrooms, such as white cremini and shiitake, with large caps quartered
         Salt
         10 small shallots, peeled
         1/3 cup(s) chopped mint
         1/3 cup(s) chopped parsley
         1 tablespoon(s) chopped dill
         1 tablespoon(s) roasted black sesame seeds
         1. Preheat the oven to 400 degrees F. In a small bowl, combine 2 tablespoons of the sesame oil with the garlic, ginger, and soy sauce. Spread the mushrooms on a baking sheet and drizzle with the garlic–sesame oil mixture; toss to coat. Season with salt. Roast the mushrooms for about 30 minutes, until tender and glazed.
         2. Meanwhile, on a second large rimmed baking sheet, drizzle the shallots with the remaining 1/2 tablespoon of sesame oil; toss to coat. Season with salt and roast for about 25 minutes, turning once, until golden brown and tender.
         3. Scrape the roasted mushrooms and shallots into a serving bowl. Add the mint, parsley, dill, and sesame seeds and toss to coat. Serve hot or warm.
        
         BOK CHOY with GARLIC
         1/2 cup(s) chicken stock or low-sodium broth
         2 teaspoon(s) cornstarch
         1 tablespoon(s) vegetable oil
         2 clove(s) garlic, minced
         2 pound(s) bok choy, stems cut into 1-inch lengths, leafy tops left about 4 inches long or baby bok choy left whole
         Salt
         Freshly ground pepper
        
         1. In a bowl, whisk the stock with the cornstarch. In a large skillet, heat the oil. Add the garlic and cook over high heat until fragrant, 20 seconds. Add the bok choy and stir-fry until the leaves start to wilt, 2 minutes. Add the stock and cook, stirring, until slightly thickened, 30 seconds. Remove the bok choy from the heat, season with salt and pepper, and serve.
ENJOY!!!
Love,
Remy
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Why it helps to have help.

10:52 AM Remy Maguire - Manifest the Best 0 Comments

It has been two weeks since signing on with Coach Ann to try taking my swimming, biking, running to "the next level". For three years I have been training, coaching and motivating myself to learn how to put these disciplines together in working order. So far so good. Becoming an athlete post-college has been one of my proudest accomplishments. Finally, I am doing it for me. At 33 years old I am having way more fun pushing my body than I ever did in high-school! And reaping a greater reward.

As spring and summer approached this year I realized I really wanted to up my game and had no idea how to do it. I had reached the end of the line as far as my own knowledge of the sport, how to train for it, how to race it, and how to do it better than before.  So, I asked for help.  Even trainers need trainers.  

I knew I wanted to take advantage of my passion and excitement to train and excel -- but I didn't know where to set my sights, how to set my next goals or what to do next. This is exactly what coaches and trainers are made for! Helping my own clients clear the clouds, discover a truly motivating goal and keeping their eyes on the prize is what I do best. Sometimes we really do just need some perspective!  "Ah ha, of course, yes! yes! That's what I want! Ok, now what??? Oh, ok! I can do that!" And we're off and running -- often literally.




                                       
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It's been a while....

9:40 PM Remy Maguire - Manifest the Best 0 Comments

Dear Readers,

Thanks for bearing with me through the winter. If there are any of you left out there that have been checking in for new reading material you know I've been on hiatus.  Since my major computer crash several months ago I've been struggling to consolidate info between the sad, battery-less mac and my shiny new one.  I can't take it anymore! I've got to get this stuff together...join forces. I wish I could just put my new 'puter next to me old one and they could catch up with each other. Osmosis or something. Can't cell phone do that?!?! Ugh. So, it's finally off to the Mac store this weekend with all my metal in tow. Maybe it'll rain so I don't feel so bummed about spending my Saturday in iConfusion.

Here's my plan though. After it's all squared away I'm going to reconcile the editions of my Thursday Thought newsletter. How come no one told me I sent out three different versions of Ed. 58???? At this rate who know's how many I've written --- I can't keep track! Then I'm going to launch a new thread. Although you wouldn't know it from looking --- lots been happening behind the scene at Manifest the Best headquarters!

This week marks the end of my first week training with my new triathlon coach, Ann.  I've been training myself and others for the past 3 years. Now it's time for me get a little push. So far so great. Being a totally routine-loving girl suits tri-training. I like to know what I'm doing when and where. But, CLEARLY, I could use some help with organization. And, well, developing whatever is the opposite of procrastination.

Now, feels like a good time to do it all.

Of course, as my main man A. reminds me regularly, life is about all the sweet, preciously calm moments in between. Everything else is good work, sweat, growth, challenge, fun, learning, pushing, doing.  You gotta stop sometimes to enjoy it and then get back to it.


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