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Nutrition
Portions
Whether you
are trying to lose or maintain your weight, having the correct portion
size can make all the difference between success or failure.
Here is a
reminder of what are correct portion sizes.
Meats, chicken or fish
3oz = 1 serving
Visual = palm of your hand or deck or cards
Vegetables
1/2 cup cooked
1 cup raw
Cereal
Read label for specific serving size
(General)
Puffed cereal = 1&1/2 cups
Granola = 1/2 cup
Flake = 3/4 to 1 cup
Miscellaneous
2 tablespoons of peanut butter = golf ball
1 ounce of cheese = 4 dice
1 small baked potato = computer mouse
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HEALTH LINKS
RECIPE OF THE MONTH
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Ingredients
2 cloves garlic
2 (15 ounce) cans garbanzo beans, drained
8 ounces tofu
3 lemons, juiced
1/4 cup parsley
3/4 cup tahini
1 teaspoon ground ginger
1 pinch ground cayenne pepper
1 tablespoon tamari
salt to taste
ground black pepper to taste |
Directions
Mince garlic in the large bowl of a food
processor. Add garbanzo beans, tofu, lemon
juice, parsley, and tahini; blend until smooth.
Add ginger, cayenne pepper, and tamari; blend.
Season to taste with salt and black pepper.
Blend in water if hummus is too thick. |
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Making time for your workouts
One of the biggest reasons people do not workout is time. Some people
feel that if they do not workout for at least an hour or more they are
wasting their time. Others feel that they cannot find any time in their
schedules for a workout. With that in mind here are some suggestions to
creating a workout routine with minimal time.
1) Everything you do counts; everything you
don't do counts.
Five minutes here, five minutes there. If you working out of your home
whether it is taking care of the kids or working in your office; try
doing 2 sets of exercises (E.g. arm curls, calf raises, wall squats) for
5 minutes. If you do this every couple of hours you might be surprise
how beneficial this will feel.
2) Intervals
If you want to do an aerobic workout but you only have 20 minutes, intervals are a great way to improve your aerobic capacity and keep in
shape. After warming up for a few minutes increase your intensity
(speed, incline or resistance level) for 30-45 seconds, then return to
your normal pace for a couple of minutes. Repeat this cycle until your
workout is complete.
3) Big Muscles
Big muscles also use little muscles when exercising. Try doing some
pushups or squats or lunges once or twice a day. You may be surprised
how effective these exercises are for maintaining and developing
strength.
4) Calisthenics
Take 15 minutes in your day a try working through a routine of jumping
jacks, squats/lunges, running in place, crunches, pushups. It is amazing
how fit you can become just doing these exercises.
* Remember to consult
your doctor BEFORE starting any exercise program.
Humor
You live in Chicago if
If you carry jumpers in your car and your wife knows how to use
them,
you live in Chicago
If you have more miles on your snow blower than your
car, you live in Chicago
If you can drive 75 mph
through 2 feet of snow during
a raging blizzard without flinching, you live in Chicago
If you've worn shorts and a parka at the same time, you
live in Chicago
SERVICES
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