Some Slaw with That Barbecue?

Communing with your grill this weekend?

Here's a low-fat side dish! A lot of us will be grilling away this weekend, and often that means fatty side dishes full of mayo. But here's a crunchy, delicious slaw dish from Pacific Fitness & Coaching:

Mandarin Cabbage Slaw

Ingredients
3 cups raw cabbage, shredded
8 ounces canned hearts of palm
16 ounces tangerine sections
1/3 cup fat-free honey Dijon salad dressing

In a large bowl, combine cabbage, hearts of palm (cut in strips), and tangerine sections (also known as mandarin oranges). Toss with the dressing.
Serves 8

NUTRITIONAL VALUES:
Calories: 47 Fat: 0 g Carbohydrates: 11 g Protein: 2 g

10 Snacks for Convenience

When you have to grab something quick...
I suggest these quick snack ideas when you need a healthy snack and need it fast!

1. Three dates stuffed with an almond in place of the pit (90 calories)
2. Ryvita cracker (2 cracker) with 1 tablespoon natural peanut butter (140 calories)
3. Medium orange + 6 whole cashews (110 calories)
4. Small apple + 1 tablespoon of natural peanut butter (150)
5. Yogurt (1/2 cup plain) + 5 almonds (105 calories)
6. Three cups air-popped popcorn (80 calories) + 1 teaspoon canola oil + dash of salt (120 calories)
7. Banana, peeled and frozen (120 calories)
8. Kashi TLC granola bar (140 calories); when buying "healthy" energy bars look for varieties that have at least 3 grams of fiber per 150 calories.
9. Hard-boiled egg (75 calories)
10. Fourteen raw almonds, 1 miniature box of raisins (130 calories)

In His Grace,
Mark

Black Bean Hummus

Beans are full of fiber, which will keep you feeling full longer, and an inexpensive source of protein.

1 cup black beans, cooked, drained
1 clove garlic, minced
1/4 cup soft silken tofu
1½ tablespoons tahini
1 teaspoon ground cumin
1 teaspoon extra-virgin olive oil
Juice of 1 small lime
Dash of salt
Ground pepper, to taste
Sprinkle of ground paprika

Place the beans, garlic, tofu, tahini, cumin, oil, and lime juice in a food processor. Whirl until the mixture is smooth. Season to taste with salt and pepper. Serve in a bowl, garnished with a sprinkle of paprika.
Black Bean Hummus will keep for 4 to 5 days, tightly covered in the refrigerator.

Yield: 4 Servings
Per ServingCalories: 111Fat: 5 g Carbohydrates: 12 gProtein: 6 g

Have fun
Mark

Ah, Asparagus!

This Spring Veggie Is a Seasonal Delight!

This quintessential spring veggie is rich in vitamins A and C, as well as potassium and zinc. One cup (6 to 8 spears) provides 67% of the folate you need in a day; this nutrient is important for heart health and preventing birth defects.

Calorie count: One medium-sized asparagus spear (5 to 7 inches long) is a mere 4 calories, making a one-cup serving equal to just 33 calories.

Buying and storage tips: Look for local asparagus at farmers' markets, grocery stores, even roadside stands—it will be younger, fresher, sweeter, and more tender than the imported stuff. When you buy, look for straight spears with crisp, tightly-closed tips. Thickness, surprisingly, is not an indication of tenderness. Thin spears may be tough, and some varieties of thick asparagus are surprisingly sweet and tender.

At home, keep refrigerated—either upright in a container with an inch of water or wrapped in a damp cloth or paper towel. Asparagus will keep for 2 to 3 days in the fridge but for best flavor, use it as soon as possible.

In His Grace,
Mark

Saturday Breakfast: Ham and Cheese Breakfast Melt

You can add mustard or a slice of tomato to customize this sandwich, if you like. It reheats well, too, so you might want to make two at a time and warm the second one the following morning!

1 Thomas' Light Whole Grain English Muffin,
split1 slice (1 ounce) lean, low sodium ham or leanCanadian bacon
2 egg whites
1 slice low- or reduced-fat Cheddar cheese
Salt and pepper to taste

Coat an egg ring (see note) with olive oil cooking spray. Toast the muffin halves until they're lightly browned. While the muffin toasts, warm the ham for about 1 minute in a small nonstick skillet. Remove the ham from the skillet and place it on half of the toasted English muffin. Cover to keep it warm. Place the prepared egg ring in the nonstick skillet over medium heat. Pour the egg whites into the ring. Cover the pan and cook over medium heat for about 3 minutes, or until the eggs are nearly set. Run a knife or spatula around the inside edge of the ring to break the egg loose. Remove the ring. Flip the egg over and cook it for about 30 seconds longer, or until done. Place the egg on top of the ham. While the egg is piping hot, lay the cheese over it. Top with the remaining muffin half. Serve hot.

Note: If you don't have an egg ring, you can use the ring from a wide-mouthed canning jar, sprayed with olive oil cooking spray.

Makes 1 servingPer serving: 230 calories, 25 g protein, 25 g carbohydrates (6 g sugars), 6 g fat (2 g saturated), 20 mg cholesterol, 8 g fiber, 570 mg sodium

Enjoy!
Mark

Setting a Goal, Getting Specific

Here's how to take your goals seriously:

"Just thinking about something," says Pacific Fitness & Coaching’s Mark Pearson, "will never get you started. But if you set a concrete goal like 'I will sign up to volunteer with a local group this week,' you're more likely to do it."

"Putting an exercise goal down on paper," says Pearson, "or in your workout log (listing which days and how much you'll exercise) can help you stay focused no matter what else is going on in your life. And if you exercise during the day, maybe you're less likely to eat unhealthy foods that day."

"Perhaps it would help to have a long term exercise goal too," he says. "Aim for a 5K or some other goal about 3 months away.""If you continue to set goals and don't reach them, then the frustration just builds," says Pearson, "I don't care if it's 15 minutes per day, but you will feel better if you are hitting your goals."

5 Workout Guidelines

• It's important to stay hydrated, so drink water before, during and after your workouts.
• Remember, once you're thirsty, you're already dehydrated.
  
• In general, keep your abdominal muscles engaged and your spine neutral. You want to maintain a strong structure through your spinal column when exercising.
  
• Never swing the weights when doing strength exercises. Move in a slow and controlled manner.
• Make sure to maintain steady, rhythmic breathing throughout all exercises. Avoid holding your breath when exerting yourself.
• When you can do the recommended number of repetitions of a strength exercise without becoming fatigued, it's time to increase the resistance.

Some easy suggestions on eating...

Most overweight Americans have a history of eating and drinking the wrong types of food and beverages, and consuming too little of the right kinds.

When I start working with folks I try to introduce them to the following ideas:

1. Veggie-load in every way possible.
2. Amp up their fruit intake by skipping sugar juices and adding fresh fruit to nutritious smoothies.
3. Learn to love (and pronounce) quinoa (KEEN-wah)—it's a grain and a protein!
4. Eat lean cuts of meat and poultry.
5. Eat sandwiches with one slice of Ezekiel bread, which is full of fiber.
6. Select whole grains such as brown rice and whole wheat noodles.
7. Minimize consumption of red meat and high-fat dairy foods.

In His Grace,
Mark

Can the Scale Lie? Sometimes that Number Isn't the Whole Truth

Your scale can't measure how great you feel, how much healthier your body is, or even how much trimmer you really are—and yet most of us base our opinion--and feelings--about our weight-loss success almost exclusively on that one little number. When your scale disappoints, remember this:

• Are your healthy-eating and exercise habits helping you reach important goals in your life—such as having more energy and strength to play with your kids or grandchildren, having more confidence, taking charge of your health, or even getting ready for a charity walk?
• Write down your goals—and see how your new habits are helping you attain them.
  
• When you're feeling frustrated about slow weight loss, an unsolicited compliment from a family member can be a welcome reality check. "Hey Mom, how much weight have you lost—you look great!" Don't brush off the admiration. You've earned it. Now bask!
  
• Imagine what could happen if you let a mere number of the scale prompt you to quit working toward a healthier lifestyle. You'll not only stop losing weight—you'll also find yourself back on a path that leads to cravings, weight gain, low energy, frustration, and bigger threats to your health.

In His Grace,

Mark

Chicken Cacciatore

A Healthy Version of an Italian Favorite!

Aussie chef Curtis Stone whipped up a healthy version of Chicken Cacciatore for the cast of The Biggest Loser earlier this season. Here's the recipe!

Serves 4

Ingredients2 teaspoons olive oil
Four 4-ounce pieces boneless, skinless chicken breast
1 cup onion, sliced thin
1 clove garlic, chopped fine
1 red bell pepper, cut into medium dices
2 cups button mushrooms, cleaned and quartered
¼ cup red wine
2 cups Muir Glen diced fire roasted tomatoes (sodium free)
1 sprig thyme
1 bay leaf
½ teaspoon dried oregano
1 cup broccoli, cut into small pieces
1 tablespoon chopped parsley
5 kalamata olives, pitted and roughly chopped
1 cup steamed brown rice to serve

Heat a large saucepot over medium high heat and add 1 teaspoon of oil to the pan.
Season the chicken with pepper and sear for 2 to 3 minutes on each side or until golden brown.
Remove the chicken to a plate and add the remaining oil to the pan.
Saute the onions for 3 minutes stirring constantly, then add the garlic and bell peppers.
Cook the garlic and peppers for 2 minutes and add the mushrooms.
Cook the mushrooms for 4 minutes stirring often.
Add the red wine and allow to reduce until almost dry.
Add the tomatoes to the pot and stir well.
Add the thyme, bay leaf and oregano.
Bring to the simmer and reduce heat to low.
Add the chicken back to the sauce and simmer gently for 8 to 10 minutes or until the chicken is cooked through and the sauce has thickened slightly.
Stir in all but one pinch of the parsley.

To serve, spoon 1/4 cup of brown rice onto the center of a serving plate.
Place one portion of chicken on top of the rice and spoon some of the sauce and vegetables over the chicken, repeat with remaining plates.
Sprinkle a little of the chopped olives and remaining parsley over each plate of chicken and serve.

Nutrient Analysis – per serving
Calories 300; fat calories 60; total fat g 7; sat fat g 1.5; chol mg 65; sodium mg 470; total carb g 25; fiber g 4; sugars g 8; protein g 30

In His Grace,
Mark

Tips on Portion Sizes

Why weighing and measuring matters:

When it comes to eating the appropriate serving size for weight loss, it's a smart thing to weigh and measure all your food at first. That way you'll begin to visualize a normal portion size. (And "normal" is not the portion size you'll get in a restaurant!)After a week or two, you'll master portion sizes and won't need to weigh and measure every time you eat. You'll know what a cup of rice or 4 ounces of meat looks like. You will be able to eyeball the food on your plate and know how much you're eating.

To get started, we recommend that you buy a food scale or postal scale so that you can more precisely measure what you're eating. Next, buy a set of measuring cups and spoons. In situations where you don't have cups available, use your fist to figure out correct portions. One cup of whole grains, vegetables or fruit, for example, is about the size of your clenched fist. A serving of protein is about the size of a deck of cards.Also, we encourage you to write down what you eat. Those who keep food journals tend to be more successful at losing weight and keeping it off than those who don't record their intake. A food journal helps you keep track of what you're actually eating and how many calories you consume each day. Consistent tracking keeps you accountable and less susceptible to impulse eating during the day.

In His Grace,
Mark

Broke Bean Stew

You don't have to spend big bucks for something warm and tasty! Beans are a great, inexpensive source of protein and fiber.
1 Tbsp olive oil
1 large yellow or white onion, chopped
1 Tbsp chopped garlic
1 tsp ground cumin
1 tsp chili powder
1 tsp red pepper flakes (optional)
1 can (28 oz) diced fire-roasted tomatoes
3 cans (15.5 oz each) chickpeas (or kidney beans, black beans, white beans) rinsed and drained (or 4 1/2 cups cooked beans)
4 cups fat-free low-sodium chicken or vegetable broth
¼ cup chopped cilantro
3 cups fresh baby spinach leaves, chopped kale or Swiss chard
Heat olive oil over medium-high heat in 4-quart saucepan. Add onion and sauté about 5 minutes, until softened but not browned. Add garlic and cook 1 minute longer. Do not brown garlic. Add spices and tomatoes and simmer about 5 minutes. Add 3 cups (2 cans) of beans and 2 ½ cups of broth and bring to a boil. Reduce to a simmer. Place remaining beans and broth in bowl of food processor or in blender. Add cilantro and puree until smooth. Add mixture to stew. Add spinach and heat just until wilted. Stir well and serve hot.
Servings: 10 (1 cup each)Per Serving: 160 cal, 8 g pro, 26 g carb, 7 g fiber, 3 g fat, 0 g sat fat, 0 mg chol, 330 mg sodium

Have fun and enjoy this one!
Mark

Weight Loss on the Road

Travel Tips from PFC Experts

What to do when you're on the road? Stick to your weight loss plan or allow yourself some wriggle room? Here's what our Pacific Fitness & Coaching experts have to say on the topic.

Fitness Expert Mark Pearson: My view is that if you travel ALL the time, then you need to find a way to fit your normal routine into your travel. But, if you only travel once in a while, then it's not going to make or break your lifestyle. Trips to Disney, Europe, Vegas, etc., don't come along that often. Therefore, the best plan is to make some decent choices, don't go overboard, and don't worry about being "on program." It's not an excuse. It's just being realistic. You go there to have fun for a few short days. So make the trip itself very active and don't worry about getting to a gym!

Fitness Expert Sarah Seaborne: When eating out, I suggest that you order off the menu (no buffets) when possible and consider packing some snacks in your luggage that you can eat 30 minutes before heading out such as energy bars, nuts (bring small ziploc baggies for portion control), apples or low-fat granola bars.

Get access to our community of amazing members, and the meal plan and fitness tools of Pacific Fitness & Coaching Transformation program.

5 Ways to Shake Up Your Week

Losing weight is about keeping the momentum and interest in your plan alive by trying new things. Here are 5 you might consider this week, suggested by Pacific Fitness & Coaching's expert Mark Pearson.

1. Try a brand new recipe you've never tried before. It can be from the PFC blog or other source. Share it!

2. Pick a favorite restaurant and create a healthy plan that's different than what you would normally eat. If it requires you to ask the waiter for a modification, that's even better. Write down your experience, including how well you followed through with your plan.

3. Eat two fruits this week that you haven't eaten in the last six months.

4. Eat two veggies this week that you haven't eaten in the last six months.

5. Perhaps the hardest of them all--throw some food away, be it a junk food/trigger food from your kitchen, your work place, or maybe excess food that is on your plate at a restaurant.

Begin your journey. Contact Mark today!

Protein All-Star Snacks

The Pacific Fitness & Coaching eating plan encourages snacking, and fortifying a snack with protein will give you extra energy to go the distance. Here are some protein all-stars that our experts recommend:

1. Edamame (1/2 cup), buy frozen and follow cooking instructions (80 calories)
2. 5 celery stalks (4" long) and 1/2 cup low-fat cottage cheese (95 calories)
3. 1 large dill pickle and 1 tablespoon natural peanut butter (125 calories)
4. WASA Rye Crispbread (1 cracker) with 1/2 cup low-fat cottage cheese (115 calories)
5. Two slices turkey breast lunch meat rolled with 2 teaspoons cranberry jelly (100 calories)
6. Thinly sliced medium apple or pear with 1 ounce of cheese (150 calories)
7. Shrimp cocktail, 12 small shrimp with ¼ cup cocktail sauce (100 calories)
8. 1/4 can tuna with 1/4 cup non-fat plain yogurt and 1 miniature box of raisins (125 calories)
9. Cottage cheese, 1/2 cup low-fat + 1/3 cup canned pineapple (120 calories)
10. Veggie burger, soy-based, + 2 pickle slices and 1 tablespoon of mustard (110 calories)

Spinal Mobility: The Missing Link Of Core Training

Modern-day triathletes have evolved their training to include more cross-training activities with a strong emphasis on increasing core strength. This trend reduced injury rates and allowed athletes to perform at higher levels. However, in most core strengthening programs, one key component is consistently overlooked: spinal mobility. By increasing spinal mobility, triathletes can optimize bike fit and comfort, prevent injury and enhance performance.

The spine moves in three planes. In all three triathlon disciplines, the sagittal (or forward-backward) plane is the primary plane of movement. Repetition of sagittal movement leads to restricted spinal mobility in rotation (transverse plane) and side-to-side extension (frontal plane). This effect of the single-plane movement of triathlon is exacerbated by the flexed “caveman” posture many of us sit in for eight hours a day at the office. The spinal immobility and other postural and muscular imbalances that result from spending so much time locked in this position often cause leg malalignment, abnormal muscle firing and soft tissue restrictions. These problems may in turn create injuries such as sciatica, ITB (iliotibial band) syndrome, shoulder impingement and Achilles tendinosis.

In swimming, normal and symmetrical thoracic (mid-back) extension and trunk rotation are crucial to performance. The last 20 to 30 degrees of shoulder flexion (arm elevation) actually come from extension of the thoracic spine and not shoulder mobility. If this motion is not possible, the result is a shorter and less efficient swim stroke. Worse, inadequate thoracic extension can also lead to shoulder impingement and pain. Proper trunk rotation also helps to clear the shoulder blade during the recovery part of the swim stroke (arm out of the water), reducing the possibility of shoulder pinch.

Symmetrical lower extremity movement in cycling is essential for power production, pedaling efficiency, saddle comfort and injury prevention. Because the upper body is fixed on the bike, abnormal spinal/pelvic rotation will cause the legs to operate out of the straight plane (the thigh/knee/lower leg may be angled in or out). This results in abnormal stress and strain, creating a dreaded overuse injury. In some cases this can be corrected with shims or a bike fit, but the underlying issue may not be resolved until spinal mobility asymmetries are addressed.
Another cycling-specific restriction is limited mid-back (thoracic) extension or back bending. This forces the neck to compensate (more so in an aero position) and can lead to excessive strain on the neck and upper trapezius region and may contribute to headaches and visibility restrictions. Improved spinal mobility in this region may allow for a more aero bike position and thus improvement in performance. Lung volume has also been shown to increase with improved thoracic mobility. A few studies have shown improved chest expansion, increased lung volume, improved posture and increased spinal mobility with thoracic spine mobility exercises. Obviously, these benefits can have a direct impact on all three disciplines.

Runners with asymmetrical spinal mobility often exhibit biomechanical faults, such as a functional leg length discrepancy, that lead to abnormal rear-to-forefoot loading, excessive motion in the lateral or rotation plane, abnormal stride length and an overall decrease in efficiency. These deficits are ticking time bombs waiting to explode when you increase volume or intensity, and can lead to everything from plantar fasciitis and patellar tendinosis to shin splints.

Bottom line: Do not discount the importance of core strengthening, but give spinal mobility equal attention so that you can realize your maximum potential and reduce overuse injury. Normal and symmetrical spinal mobility are essential for optimal muscular recruitment and for reducing muscular fatigue, resulting in greater force (power) production and more efficient movements. Think of the combination of core strength and spinal mobility as a tree trunk that is strong but not rigid, so that it bends but never breaks in strong winds.

In His Grace,
Mark

Tips on Portion Sizes

Why weighing and measuring matters

When it comes to eating the appropriate serving size for weight loss, it's a smart thing to weigh and measure all your food at first. That way you'll begin to visualize a normal portion size. (And "normal" is not the portion size you'll get in a restaurant!)After a week or two, you'll master portion sizes and won't need to weigh and measure every time you eat. You'll know what a cup of rice or 4 ounces of meat looks like. You will be able to eyeball the food on your plate and know how much you're eating.To get started, I recommend that you buy a food scale or postal scale so that you can more precisely measure what you're eating. Next, buy a set of measuring cups and spoons. In situations where you don't have cups available, use your fist to figure out correct portions. One cup of whole grains, vegetables or fruit, for example, is about the size of your clenched fist. A serving of protein is about the size of a deck of cards.Also, I encourage you to write down what you eat. Those who keep food journals tend to be more successful at losing weight and keeping it off than those who don't record their intake. A food journal helps you keep track of what you're actually eating and how many calories you consume each day. Consistent tracking keeps you accountable and less susceptible to impulse eating during the day.

For more ideas, contact us for our Weight Loss 911 bootcamps.

Women's Self Defense Level 1 Seminar

We will be teaching a Women's Self Defense Seminar at Edge Fitness, 1502 N Ainsworth, here is Portland, on February 27, 2010. The seminar will start at 9 AM and will conclude at 4 PM.

Pre-registration is $105
Registration at the door is $120

Contact me for details
Mark