JROB23's SparkPeople Blog http://www.sparkpeople.com/mypage_public_journal.asp?id=JROB23 JROB23's Blog on SparkPeople, home of free diet plans and a healthy living community SparkPeople.com http://assets2.sparkpeople.com/assets/nav/logo_spark.gif http://www.sparkpeople.com/ 4 Sneaky Ways To Power Up Your Nutrition http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5064489 <img src="http://photos-ak.sparkpeople.com/nw/8/9/l892533791.jpg"> <BR> <BR> <BR> If you haven’t noticed yet, your local grocery store’s produce department is overflowing with nutrient-rich and healthy food options. <BR> <BR> Forget about the apples, cherries, pears, and bananas though. <BR> <BR> The items you need to know about are some of the most-underutilized products on the market today. <BR> <BR> Which is a definitely a shame! These foods are bursting with flavor, vitamins, and ov... Tue, 18 Sep 2012 08:09:31 EST Healthy Tailgating Snacks! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5064488 <img src="http://photos-ak.sparkpeople.com/nw/7/8/l785508655.jpg"> <BR> <BR> <BR> Since football season is upon us, and that I have been to a couple of football games engaging in tailgating myself already, I thought I would give you some healthier tailgating snack ideas that are lower in calories and/or fat for your upcoming tailgate. Enjoy! <BR> <BR> Baked Buffalo Chicken Bites <BR> Skip the deep-fried Buffalo wings and call an audible for tasty, lean, shredded, cooked chicken breast. Co... Tue, 18 Sep 2012 08:08:00 EST 10 Healthiest Fat Loss Foods http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5054089 <img src="http://photos-ak.sparkpeople.com/nw/3/4/l343182451.jpg"> <BR> <BR> <BR> What is fat loss eating <BR> <BR> Fat loss foods have three things that set them apart; high volumes of water, high amounts of fiber and/or elevated protein content. Water, fiber and protein are all very filling. This is the reason many people can sit down and eat five or six cups of cereal and still feel hungry (cereal has no water, a high starch to fiber ratio and almost non-existent protein). Try eating 5... Tue, 11 Sep 2012 09:38:28 EST Four Quick Breakfast Ideas http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5054041 <img src="http://photos-ak.sparkpeople.com/nw/6/5/l656131362.jpg"> <BR> <BR> As any dieter will tell you, skipping meals is a no-no when trying to lose weight. <BR> <BR> Skipping meals slows down your metabolism, makes you hungrier at your next meal (tendency to overeat), and could alter your calorie intake. <BR> <BR> However, for some reason people tend to skip at least one meal per day, even though they know that it is wrong. <BR> <BR> Which one is the most commonly skipped meal: break... Tue, 11 Sep 2012 09:12:05 EST Eat More, Workout Less, Reprogram Your Metabolism! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5048354 <img src="http://photos-ak.sparkpeople.com/nw/8/3/l835513669.jpg"> <BR> <BR> <BR> Fat Loss vs. Weight Loss <BR> <BR> I like to really illustrate to my clients to focus on fat loss, not weight loss. It is important to understand you may be burning calories and losing weight, but you may or may not be burning or losing fat. Ironically, the things you do for weight loss (i.e., eat less and exercise more) can work against your fat burning physiology. <BR> <BR> Consider the way elite sprinter... Fri, 7 Sep 2012 10:22:25 EST Client Workout: Build Up Routine http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5048169 <img src="http://photos-ak.sparkpeople.com/nw/5/7/l574863060.jpg"> <BR> <BR> Try this "Build Up" routine that adds and exercise to each set you perform and then you will perform the routine again in reverse order. This program will raise your metabolism, melt away fat, and transform your body into a lean, strong, athletic machine! <BR> <BR> You will perform each exercise for 30 seconds and then rest 30 seconds after completing the set. After completing the final exercise set you will rest ... Fri, 7 Sep 2012 08:10:43 EST HEALTHY ETHNIC FOODS http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5048165 <img src="http://photos-ak.sparkpeople.com/nw/6/6/l661900674.jpg"> <BR> <BR> How many times can you eat grilled veggies with baked chicken breast? If you are like me then you know it gets old quick. Try thinking outside the box and choosing something a bit more ethnic. <BR> <BR> Along with adding some variety to your meals, ethnic foods can offer other significant benefits. <BR> <BR> People in Japan have the longest life expectancy because they eat tons of low-fat, low-cholesterol foods l... Fri, 7 Sep 2012 08:06:01 EST Your Guide To Healthy Cheese http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5047268 <img src="http://photos-ak.sparkpeople.com/nw/8/9/l894818377.jpg"> <BR> <BR> While cheese contains tons of protein, vitamins A, B12, riboflavin, and minerals like calcium, phosphorus, and zinc, it's also high in fat and salt. Cheese sometimes gets a bad rap, but it can easily fit into a healthy diet when eaten in moderation. <BR> <BR> Low-Fat Cheeses <BR> <BR> Natural cheeses like cheddar are about 30-40 percent fat, while cheese from skim or part-skim milk have about 7-15 percent fat. Ha... Thu, 6 Sep 2012 14:58:47 EST Ladies: Power Up Your Nutrition With These THREE Foods http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5047259 <img src="http://photos-ak.sparkpeople.com/nw/4/3/l432940242.jpg"> <BR> <BR> As you age, you may be at a higher risk for developing certain cancers, diabetes, osteoporosis, heart disease, and others. <BR> <BR> However, if you maintain a proper nutrition and exercise program, you could prevent many of these disorders from occurring. <BR> <BR> The facts, well, they speak for themselves. <BR> <BR> A diet rich in fiber, lean proteins, fruits and vegetables, and essential fatty acids have bee... Thu, 6 Sep 2012 14:54:46 EST Top 5 Fatty Foods (the good ones) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5007657 <img src="http://photos-ak.sparkpeople.com/nw/2/3/l238121526.jpg"> <BR> <BR> The Top Five Fatty Foods Which Are Actually GOOD For You <BR> <BR> Everywhere you turn, there is someone telling you what to eat and how to lose weight. <BR> <BR> However, their advice may be incorrect. <BR> <BR> Doctors, dietitians, and physicians, for a long time, have stressed the importance of a low-fat diet for heart and other health reasons. <BR> <BR> However, these plans (low-fat) may be one of the reaso... Thu, 9 Aug 2012 02:12:18 EST Healthy Snacks for Camping and Hiking http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5007653 <img src="http://photos-ak.sparkpeople.com/nw/6/3/l635484256.jpg"> <BR> <BR> Your camping menu doesn't have to consist of hot dogs, hamburgers, and bags of chips. With a little planning, you can easily make your camping trip healthier. Try the eight healthy foods below.You can toss many of these items in your backpack for a hike. <BR> <BR> 1.Dried fruit – High in vitamins, minerals, and fiber, dried fruit is a delicious snack. Mix papayas, bananas, and pineapples for a variety of flavor. T... Thu, 9 Aug 2012 02:06:30 EST Cucumber & Black-Eyed Pea Salad http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5007651 <img src="http://photos-ak.sparkpeople.com/nw/4/6/l468051547.jpg"> <BR> <BR> An easy salad to serve with grilled chicken or steak for dinner or on a bed of greens for a satisfying lunch. Substitute navy beans or chickpeas for the black-eyed peas if you prefer. EAT REAL FOOD! <BR> <BR> 6 servings, about 1 cup each <BR> <BR> INGREDIENTS <BR> 3 tablespoons extra-virgin olive oil <BR> 2 tablespoons lemon juice <BR> 2 teaspoons chopped fresh oregano, or 1 teaspoon dried <BR> Freshly ground pe... Thu, 9 Aug 2012 02:01:44 EST IMPACT Butt Burner http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4983478 <img src="http://photos-ak.sparkpeople.com/nw/3/5/l357912963.jpg"> <BR> <BR> For obvious reasons, the IMPACT Butt Burner is a popular routine. Its specific goal is to tone, shape, and define the buttocks. <BR> <BR> Begin with 5 minutes of incline fast walking or easy jogging for a warm up, followed by alternating the following exercises in one minute sessions. <BR> Definitions of exercises listed below of workout <BR> <BR> 1. Fast walk at 2% incline (higher to work the glutes even more) –... Mon, 23 Jul 2012 15:38:53 EST California Healthy Hot Dog! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4983459 Think outside the box with this healthier hot dog recipe that is topped with more than just your average ketchup and mustard! <BR> <BR> Serve boiled or grilled hot dogs on buns with diced avocado and cucumber, sprouts and shredded carrot. Drizzle with Green Goddess salad dressing. Enjoy! <BR> <BR> Check out these healthier options for your choice of a All-Beef, Turkey, or Chicken hot dogs and also healthy bun: <BR> <BR> ALL-BEEF HOT DOG <BR> Applegate Beef Hot Dog <BR> Applegate Farms' The... Mon, 23 Jul 2012 15:30:02 EST Simple Healthy Chicken Pizza Anyone Can Make! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4626458 <img src="http://photos-ak.sparkpeople.com/nw/8/0/l801105282.jpg"> <BR> <BR> <BR> This homemade pizza should be a part of your healthy eating plans <BR> <BR> <BR> Have you ever avoided making a homemade pizza because you thought it would take hours to make? Well, I have a pizza recipe for you that fits perfectly with your healthy diet plans and the prep time for this delicious homemade pizza is only 20 minutes and then cook time is 15 minutes. This homemade pizza should be a part of your... Thu, 15 Dec 2011 08:20:51 EST Exercise May Strengthen Your Brain http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4622514 You know how exercise feels when you do it. <BR> <BR> The burn in your muscles, the sweat pouring down your face, and the fatigue you feel in your muscles. <BR> <BR> You may feel GREAT after your workout due to endorphins racing through your brain. <BR> <BR> However, what you might not know is that exercise may strengthen your BRAIN. <BR> <BR> And this may be the key to stopping your cravings for junk food and overeating. <BR> <BR> Let me explain… <BR> <BR> Your Brain and Overeating <BR... Mon, 12 Dec 2011 10:27:59 EST Avoid These Five Fat-Gaining Mistakes http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4616308 <img src="http://photos-ak.sparkpeople.com/nw/1/1/l118009954.jpg"> <BR> <BR> America has a large problem. The obesity epidemic is reaching epic proportions. Compared to 20 years ago, more and more states have higher rates of obesity. Lack of exercise, eating too many refined foods, and eating on the run top the list of trends which need to be broken to curb obesity around the world and in our own backyard! For the majority of us, we fall for simple food traps that destroy our fat burning go... Wed, 7 Dec 2011 11:38:11 EST What is a Cheat Day? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4614549 <img src="http://photos-ak.sparkpeople.com/nw/9/3/l937513657.jpg"> <BR> <BR> Cheat days being incorporated into more weight loss programs because of some of the success that certain programs have achieved with it in their program. <BR> <BR> The idea at first was to give you a mental break from your strict diet. Some programs are very strict and mentally individuals would become tired and start to stray from the program. Ultimately they "fell off the wagon" so to speak because mentally it i... Tue, 6 Dec 2011 09:06:18 EST Stay Slim For Life! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4608977 <img src="http://photos-ak.sparkpeople.com/nw/6/1/l615564743.jpg"> <BR> <BR> There is a pretty simple formula that will help you to lose weight. <BR> <BR> It's calories in versus calories out! <BR> <BR> Sounds pretty simple, right? <BR> <BR> If it is so simple, why is there such a struggle with being overweight or obese? <BR> <BR> Could it be poor diet choices and lack of exercise? <BR> <BR> Or is it a Lack of nutrition IQ? <BR> <BR> And that may not be all that’s preventing you from ... Fri, 2 Dec 2011 07:53:52 EST Harvest Shake: A Sweet Meal Replacement http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4607344 <img src="http://photos-ak.sparkpeople.com/nw/1/9/l19814947.jpg"> <BR> <BR> <BR> Check out this incredible protein recipe. Perfect for the holiday season. It tastes great and is packed with 23 grams of yummy protein to keep the weight off... <BR> <BR> <BR> Ingredients: <BR> <BR> 1 TBSP golden raisins <BR> 10 almonds <BR> 1 tsp cinnamon <BR> sprinkle of nutmeg <BR> ½ cup applesauce (or ½ small apple) <BR> 1 scoop Vanilla or Orange Protein Powder <BR> 1 cup skim milk or unsweetened vanill... Thu, 1 Dec 2011 09:01:21 EST What They NEVER Told You About Eggs http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4606158 <img src="http://photos-ak.sparkpeople.com/nw/4/4/l442569550.jpg"> <BR> <BR> The Egg: this three letter word invokes almost as much fear into the hearts of Americans as our other favorite “deadly” three-letter word: F-A-T. <BR> <BR> However, it’s finally time to crack the misconception that eggs are bad for our health, because they’re absolutely not. It’s unfortunate, but many people still think that you cannot eat more than one egg per day, or even more than 3 eggs per week because if you... Wed, 30 Nov 2011 14:33:24 EST Power Up Your Post Workout Nutrition! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4605838 <img src="http://photos-ak.sparkpeople.com/nw/3/8/l381656471.jpg"> <BR> <BR> You go to the gym. <BR> <BR> You do a CRAZY, STRENUOUS workout and then you leave. <BR> <BR> You get in your car and start to drive, not really understanding what is happening in your body. <BR> <BR> By the time you get home, your window of opportunity is closing to recover from the workout. <BR> <BR> And it’s closing FAST. <BR> <BR> Sometimes you may feel like eating after your workout and sometimes you do no... Wed, 30 Nov 2011 11:00:12 EST There are plenty of supplements out there to choose from, but what is considered the best? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4604009 <img src="http://photos-ak.sparkpeople.com/nw/7/6/l764107192.jpg"> <BR> <BR> The other day I was reminiscing about my footbal days back in college. I also remember the nutrition and the first experience I had with supplementation. <BR> <BR> I remember the day clearly. I had gone into a local nutrition and health supplement store, looking for the best whey protein supplement. I remember walking to the back and being completely overwhelmed by the amount of protein powder. I had no idea if I ... Tue, 29 Nov 2011 08:39:12 EST Follow These Five Tips To Drop A Dress (or Pant Size) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4602339 <img src="http://photos-ak.sparkpeople.com/nw/4/0/l409352362.jpg"> <BR> <BR> No one needs to tell you that your metabolism slows with age. <BR> <BR> You are the best judge of your metabolism, and if it is slowing or not. <BR> <BR> You see the results of a slowing metabolism by looking in the mirror or putting on a pair of pants from a year ago. <BR> <BR> Fact is, as you age you have to WORK HARDER at keeping your METABOLISM FIRING. <BR> <BR> But there are secrets and shortcuts to keepin... Mon, 28 Nov 2011 08:56:51 EST Avoid These Popular Thanksgiving Sides For Optimal Weight Loss http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4597758 <img src="http://photos-ak.sparkpeople.com/nw/5/8/l586932939.jpg"> <BR> <BR> <BR> First, I'd like to wish you a very Happy and Healthy Thanksgiving. <BR> <BR> <BR> Today is Thanksgiving! <BR> <BR> A day to give thanks for all the wonderful blessings in your life! <BR> <BR> It also means the holiday season is in full swing. <BR> <BR> Which also means your weight loss goals MIGHT be in JEOPARDY. <BR> <BR> The holidays are filled with cookies, pies, and calorie-laden treats, which may p... Thu, 24 Nov 2011 09:46:10 EST WATER YOUR BODY! Keep your body from being programmed for failure http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4596696 <img src="http://photos-ak.sparkpeople.com/nw/1/4/l142918315.jpg"> <BR> <BR> When I played football at the University of Northern Iowa (Go Panthers!) a big thing during two-a-day practice was to make sure you stayed properly hydrated at all times. A good indication is the color of your urine. If it is too yellow (like apple juice) then you are dehydrated and if it looks like pale lemonade then you are good. A dehydrated body is programmed for failure. <BR> <BR> Our bodies are about 70% wat... Wed, 23 Nov 2011 11:03:05 EST 4 Reasons Why YOU Can’t Get Skinny! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4596680 <img src="http://photos-ak.sparkpeople.com/nw/6/9/l690326484.jpg"> <BR> <BR> <BR> Do you have a love/hate relationship with 10 or 15 of your closest friends? <BR> <BR> Do you look in the mirror and see the “trouble spots” you need to work on? <BR> <BR> Are you fed up with NOT feeling good about the way your clothes fit? <BR> <BR> The 10 to 15 “friends” I am referring to is your FAT. <BR> <BR> Most people feel they could shed a few of them and LOSE WEIGHT. <BR> <BR> <BR> And with the ... Wed, 23 Nov 2011 10:54:07 EST