Fitness Elements feature recipe for August

April’s Salsa


Serves 6, ¼ C. servings

2 C. (or one small package) grape tomatoes (Roma tomatoes work well too!)
¼ C. white onion
¾ C. cilantro, loosely packed
1 – 1 ½ jalapeno, with stem removed
1 TBSP fresh lemon juice
Dash sea salt

**Use organic ingredients when possible!

In a blender or vita-mix add all the ingredients. Blend to desired consistency, stopping to stir as needed.


Calories: 27.5
Protein: 1.2
Carbs: 6.1
Fat: .3
Ratios: 3-88-9

Daily planning for nutritional success

We need to approach our health in the same way we approach a job. Healthy eating requires some planning and it's important to schedule time to make meal plans and a grocery list. Meal planning helps you to stick to your grocery list and prevents purchasing unhealthy products. Keep 5-7 recipes (on index cards) in your purse for times when you need to grab a quick fix at the grocery store! Shop for healthy foods staying on the outside perimeter of the grocery store. Websites like http://www.cookinglight.com/ offer wonderful options for healthy family recipes.

Plan your daily menu the night before. Get food ready the night before, packing it in a small cooler the next morning, taking it with you to work or in the car while on daily errands. It takes about 15 minutes a night to get food prepared and packed. Using a PDA, computer, food journal, etc. to record meals can help you stay on track and will reflect your hard work and progress.

If you frequently eat out, look at the menus and nutritional information on the internet and make a choice in advance. Keep the nutritional printouts in a notebook in your car or briefcase so you can access them as needed. Often restaurant servings are twice the portion needed and half of your order can be saved for another meal. Planning in advance helps you to feel in control and will give you the confidence needed to stay on track!

Keeping blood sugar under control is helpful for energy and weight maintenance

Keeping your blood sugar balanced is probably the most important factor in maintaining even energy levels and weight. The level of glucose in your blood determines your appetite. When the levels drop, you feel hungry. The glucose in your bloodstream is available to your cells to make energy. When levels are too high, the body converts excess glycogen (a short term fuel store mainly in liver and muscle cells) or fat, to our long term energy reserve. When blood glucose levels are too low, we experience symptoms including fatigue, poor concentration, irritability, nervousness, depression, sweating, headaches, and digestive problems. An estimated three in every ten people have impaired ability to keep their blood sugar levels even. They may go too high, and then drop too low. The result, over the years, is that people become increasingly overweight and lethargic. But if you can control your blood sugar levels, the result is even weight and constant energy.

Source:
Holford, Patrick. The New Optimum Nutrition Bible. 2005. Crossing Press, Berkeley, CA