HealthE Tip of the Week!

Breakfast: The best way to begin your day
Excerpted from: The Mayo Clinic Staff, Feb 14, 2007



It might be the last thing on your morning to-do list, or it might not be on your list at all. But a healthy breakfast refuels your body and jump-starts your day. So don't overlook this important meal. Select healthy options that fit your taste and lifestyle, and put breakfast back into your morning.



Breakfast not only starts your day off right, but also lays the foundation for lifelong health benefits. People who eat a healthy breakfast are more likely to:

· Consume more vitamins and minerals and less fat and cholesterol.

· Have better concentration and productivity throughout the morning.

· Control their weight.

· Have lower cholesterol, which reduces the risk of heart disease.

Breakfast is especially important for children and adolescents. According to the American Dietetic Association, children who eat a healthy breakfast are more likely to have better concentration, problem-solving skills and eye-hand coordination. They may also be more alert, creative and less likely to miss days of school.



A healthy breakfast should consist of a variety of foods, for example, whole grains, low-fat protein or dairy sources, and fruit. This provides complex carbohydrates, protein and a small amount of fat -- a combination that delays hunger symptoms for hours. Whether you opt for traditional options, such as yogurt, whole-grain muffins or ready-to-eat cereal, or less typical foods, such as leftover vegetable pizza or a fruit smoothie, you can get the nutrients and energy you need to start your day.



To make a healthy breakfast each day, choose one item from at least three of the following four food groups:

· Fruits and vegetables. Fresh fruits and vegetables, 100 percent juice without added sugar

· Grains. Whole-grain rolls, bagels, hot or cold whole-grain cereals, low-fat bran muffins, crackers, or melba toast

· Dairy. Skim milk, low-fat yogurt cups or low-fat cheeses, such as cottage and natural cheeses

· Protein. Hard-boiled eggs, peanut butter, lean slices of meat and poultry, or fish, such as water-packed tuna or slices of salmon

For a healthy breakfast on the go, munch dry, ready-to-eat cereal with a banana and drink a small carton of low-fat or skim milk. The best cereals are those that are higher in fiber. If counting calories, choose cereals that are lower in calories. Oatmeal is another good choice, and don't forget eggs, including hard-boiled eggs, which are easy to take with you. Although the yolk contains fat, it is mostly unsaturated fat. Plus, eggs are full of nutrients, including protein, vitamins A and B-12, folic acid, and phosphorus.

If you dislike regular breakfast foods, try something different, such as:

· Leftover vegetable pizza

· Low-fat yogurt topped with fresh fruit or whole-grain cereal

· Vegetables, salsa and low-fat cheeses wrapped in a tortilla

· Fruit smoothie with some low-fat yogurt and wheat germ



· Whole-wheat crackers with low-fat cheese



Eating out can be healthy! You can even make healthy breakfast choices at fast-food restaurants. Whole-grain bagels, rolls and English muffins are better for you than fat-filled doughnuts, scones, croissants or biscuits. Stay away from oversized breakfast sandwiches, bacon, sausage and whole milk.

One of the most frequently-used excuses for skipping breakfast is lack of time. A good way to overcome this is figure out what you will eat the night before and get up 10 minutes earlier to enjoy it, or pack something to take with you.

Many people think they are saving calories by skipping breakfast, but chances are you will be ravenous by lunchtime. This may lead to eating more, or your hunger at midmorning may tempt you to indulge in a high-fat treat that someone brought to the office. Thus, more calories are being consumed in the long run. Making nutritious breakfast choices can set you up for healthier eating all day long, not to mention jumpstarting your metabolism and energy level.



P.S. - If you are looking for a perfectly balanced breakfast for those of
you on the go. Check out these Meal Shakes that mix with water and taste great, 100% guaranteed too!

Whew Baby, Are we ready to Rock n' Roll?

Hey Everyone,

I know some of our Veteran Campers asked to see
some pictures of our trip so here they are.

Grand Canyon!

Hey Everyone!

We just wanted to let everyone know that the blog will be stagnent until Monday the 23rd.

We are taking a trip to the Grand Canyon.

Sedona, AZ.


We would also like to Thank EVERYONE that has signed up for our upcoming Boot Camp. You all have blessed our business and we look forward to serving each of you.

Oh yeah, make sure you go into some of the older posts.

Veteran Campers - Let us know what you think of the videos.

You can comment by pressing the little "_ comments" button at the bottom of each post.

Video Compilation of May/June Camp

Here are 2 video comps of the last boot camp

where Every camper incinerated body fat %

2nd One

The Results Are In!

SFC: Its that time again...

Mrs New Client: What time is that?

SFC: Last day of Boot Camp was tonight
Well, I shouldnt say last, considering 85% are returning for NEXT CAMP!

Mrs New Client: Really? 85%, thats awesome.

SFC: You're telling me. The only one's that AREN'T is due to scheduling problems...

Mrs New Client: That must mean there are some results happening?

SFC: Speaking of Results, let's just post them from our last camp!


Look how EVERY Camper went up in reps!

Also, EVERY Camper went Down in Body Fat %




Ginger:

60sec Push Up Test
5/19 -------------- 6/12
20 reps -------------- 34 reps -------------- +14!

Tabata Squats
5/19 -------------- 6/12
7 reps -------------- 13 reps -------------- +6!

Lap Around Pond: 4:05


Debbie:

60sec Push Up Test
5/19 -------------- 6/12
8 reps -------------- 24 reps -------------- 3x!! +16 TRIPLE

Tabata Squats
5/19 -------------- 6/12
6 reps -------------- 11 reps -------------- +5

Lap Around Pond: 4:12


Jadine:

60sec Push Up Test
5/19 -------------- 6/12
20 reps -------------- 36 reps -------------- +16!

Tabata Squats
5/19 -------------- 6/12
6 reps -------------- 13 reps -------------- +7, more than double!

Lap Around Pond: 3:43


Kendra:

60sec Push Up Test
5/19 -------------- 6/12
11.5 reps -------------- 23 reps -------------- (2x) can you say double the amount? KENDRA CAN

Tabata Squats
5/19 -------------- 6/12
8 reps -------------- 11 reps -------------- +3

Lap Around Pond: 4:54


Linda:

60sec Push Up Test
5/19--------------6/12
14 reps-------------- 23 reps -------------- +9 WOW

Tabata Squats
5/19-------------- 6/12
5 reps-------------- 9 reps -------------- +4

Lap Around Pond: 4:01


Donna:

Lap Around Pond: 3:55

The Ones Who Are Always Early

Kendra Brown, Crystal Jones, Jadine Stalter, Ginger Caito

Affirmations for a HEALTHY MIND and BODY

Everyday I am growing healthier.
Everything I do adds to my health and beauty.
Everything I eat adds to my health, beauty and attractiveness.
I am good to my body and my body is good to me.
I am now slender, strong and in perfect condition no matter what I do.
I am growing stronger and more powerful everyday.
I get hungry only for the foods my body really needs.
The more I love and appreciate myself, the more beautiful I am becoming.
I am now putting my health in order, preparing to accept all the good that is coming to me.
I give thanks for all the good that I have and all the good things to come.
I deserve to be healthy and feel great.
I give thanks for ever increasing health, beauty and vitality.
It is natural to feel great.
Today I am grateful for: (say 10 things; does not matter if it is small, silly, large or serious).
Take 5 minutes and visualize how you feel now that you have reached all of your health and wellness goals. Really feel the emotion and excitement now that you have reached your goal!

ADVOBUS IS IN TOWN

v- Watch Video - v

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PICTURES

Making Smart Choices at the Grocery Store

Are you making the right choices when you walk down the aisles of the grocery store? If not, you may be setting yourself up for failure when it comes to healthy eating. Remember, if you don’t have junk food around the house, you’re less likely to eat junk. If all you have is healthy food around the house, you’re forced to make smart choices. So let’s take a look at what you should be stocking your fridge and cabinets with.

Fridge

- Cottage cheese and Yogurt: Mixed with chopped nuts or berries makes a great mid-morning or mid-afternoon meal.

- Chopped walnuts, almonds and pecans: Great source of healthy fats.

- Eggs: One of nature’s richest sources of nutrients and high quality protein.

- Avocados: Great source of healthy fats, fiber and other nutrients.

- Whole grain wraps and whole grain bread: Look for wraps and bread with at least 3-4 grams of fiber per 20 grams of total carbs.

- Leaf Lettuce and Spinach: Salads are a great addition to dinner.

- Homemade salad dressing: Use balsamic vinegar and extra virgin olive oil mixed with your favorite herbs and spices. Store bought salad dressings are very high in sodium and use highly refined soybean oil.

- Fruits: Contain natural sugar but the fiber in most fruits slows down the carbohydrate absorption rate and glycemic response.

Freezer

- Frozen Berries: A great source of antioxidants. Mixes well with protein shakes, smoothies, oatmeal, yogurt and cottage cheese.

- Frozen Veggies: Very high nutrient content compared to the fresh produce.

- Frozen Fish: Try different varieties to get your daily dose of omega 3’s.

- Frozen Chicken: Put individual servings in plastic bags for a quick, convenient dinner option.
Cabinets

- Oatmeal: High in fiber and a great way to start off your day.

- Various Antioxidant Rich Teas: Green, white and chamomile are some of the best.

- Brown rice: Always choose brown over white.

- Black or Kidney Beans: One of the best sources of youth promoting antioxidants.

- Tomato Sauce: Great source of lycopene. Just watch out for brands that are loaded with high fructose corn syrup.

Remember, you always have a choice.