A great morning and a great workout to kick Tuesday off with a nice dose of mental and emotional clarity, and a boat load of energy!
Tomorrow is Bring a Friend Day at camp! It’s so much fun to share the boot camp love at the crack of dawn! 
Just a couple of “rules”… 1) your friend must be female, 2) she’ll need to print and complete this form and bring it with her in the morning and finally 3) she will need a set of weights and a mat for tomorrow’s workout.
Remember, everyone will get a ticket with your name on it, dropped into the bucket with a chance for a FREE massage for EACH friend you bring. (One massage given away per camp location).
Today we want to talk diet. It’s something you hear from us a lot – and you’ve likely heard (a million times) to eat your fruits and veggies. More specifically than that we recommend filling half of your plate with fruits and veggies.
This approach is a great way to 1) eat more fiber, 2) eat more food – since fruits and veggies are naturally low in calories and fat and 3) eat a greater amount of vitamins, minerals and antioxidants. In a nutshell, it’s a GREAT way to eat a huge volume of food, with a HUGE amount of nutrients, in exchange for very, very few calories.
Consider this: Can you eat a Chipotle Burrito in a single meal? Of course. Most of us have. Depending on how you “build” the burrito, it can range from 900 – 1450 calories. Wowsers! For some, that BIG burrito is an entire day’s worth of calories.
Can you eat 28 oranges in a single meal? Probably not. After the 8th, 9th or 10th one you would start to feel exceptionally BLOATED and FULL! That’s because of the rich fiber and water content.
Realize that eating a 1400 calorie meal (whether it’s Chipotle, or your personal favorite) is the equivalent of eating 28 oranges.
When you fill up your plate with half fruits and veggies … YOU EAT A LOT LESS! And you put the right stuff into your body, if the goal is looking and feeling AWESOME.
And this recommendation was FINALLY adopted by the USDA’s Myplate campaign, which is designed to get Americans to eat healthier.
Unfortunately, last month the marketing research group NPD discovered that Americans are following MyPlate guidelines only 2% of the time. That translates to seven days out of the year!
Clearly we can do better. If you don’t want to be average, consider these ways to increase your fruits and veggies.
1. Load up an omelet with fresh veggies (seriously, think handfuls of veggies since they’ll cook down). Watch here: http://youtu.be/L8nD8A7phwc.
2. Use fresh berries as the base of oatmeal instead of the topping.
3. Have a salad for a meal at least once a day.
4. Make veggies convenient. We chop peppers, carrots, broccoli and cauliflower and divide into baggies so they are easy to grab for a snack with hummus or guacamole.
5. Defrost frozen strawberries slightly and use in place of jelly for a PB & J sandwich.
6. Add frozen fruit such as blueberries and strawberries to yogurts, cereal and cottage cheese.
7. Add a cup of your favorite frozen fruit to vanilla protein powder with water or FF milk, blend into a smooth milkshake. Delicious!
8. Add 4 handfuls of spinach into chocolate protein powder with water or FF milk, blend until smooth. I know … until you try this one you think, “disgusting!” Surprisingly, it’s awesome.
9. Make 2 vegetable sides with dinner each night. Have a side salad as well. Not sure what to prepare, consider either of these basic preps:
- Roast veggies on a baking sheet at 375 for 45-60 minutes. Cut up veggies, drizzle with olive oil, salt and pepper. Great for cauliflower, brussel sprouts, sweet potatoes, squash, parsnips, onions, etc
- Saute’ in a pan with minced garlic, olive oil, salt and pepper. Great for greens (spinach, swiss chard, kale, etc), asparagus, green beans.
10. Frozen bananas are a wonderful sweet treat. When bananas begin to brown, peel them and place in a Tupperware container in the freezer. It takes 24 hours for the banana to freeze completely.
If you want a Top Body Fat Reduction Strategy to Look and Feel Amazing for Spring … eating AT LEAST 10 servings of fruits and veggies EVERY DAY will be your fastest path.
Do you have a favorite way for getting more fruits and veggies in? If so, let us know so we can share … But clearly there are lots of ways to do better than 7 days a year!
Your friend in fitness,
Springboro Adventure Boot Camp for Women
Tags: 10 Ways to LOOK AMAZING for Spring! Brian Calkins, Springboro Adventure Boot Camp for Women!
