Dietspan

Located in Niceville, FL–just across the bridge from Destin and a short drive from Eglin Air Force Base, CrossFit Emerald Coast is not your ordinary gym. We don’t have acres of shiny isolation exercise equipment, thousands of dollars worth of treadmills and elliptical machines (complete with their LCD screens or magazine racks), wall to wall mirrors, or a smoothie bar.

What we do offer is the most effective workout program possible! We are serious about real fitness. Our equipment is simple, extremely functional, and has application to daily life regardless of your occupation. Furthermore, our workouts typically last less than 25 minutes and are exceedingly more effective than spending hours doing isolation movements or trudging away on a treadmill. In fact, you will typically warm up, workout, cool down, and be on your way in less than 60 minutes! In as few as 2 sessions per week, you will quickly observe significant and quantifiable results in your fitness levels–even if you thought you were in ‘good shape’ when you started!

At CrossFit Emerald Coast, you will be trained by a certified personal trainer in either private sessions or in a small group during our regularly scheduled classes. No longer do you need to worry about planning your workout–we assign the WOD (Workout of the Day) to you when you arrive and help you perform it safely and effectively.

We understand you may feel intimidated about training with us–don’t worry! Even though the WOD may look difficult or nearly impossible to the mere mortal, every workout is scalable to your abilities. We all have a starting place. In fact, it is not uncommon to have a 16 year old football player, a 26 year old service member, a 36 year old accountant, and a 67 year-old retiree in a class doing the exact same workout together! If you have any questions or concerns, our trainers are very experience in helping you properly and safely scale your workout. We promise those of you saying, "I could never do that!" will soon be saying, "I can’t believe I just did that!" We see it all the time!

CrossFit training is hard–we won’t water it down. You will be physically and mentally challenged each and every time you step through the door. However, your biggest obstacle is not our WOD–it is your motivation. The most difficult step is the first one. All you need to do is pay us a visit and we’ll take it from there! True fitness requires more than a new gym membership–it is a change in lifestyle.

CrossFit will change the way you approach fitness for the rest of your life. We are ready to help you get started. Are you?

Please visit our website www.crossfitemeraldcoast.com, email us at info@crossfitemeraldcoast.com, or call 850-420-5350 for more information. 

Source: CrossFit Emerald Coast

HCG Diet Overview

During the first two days of taking HCG drops, you should be eating very high calorie foods that contain high fat and sugar contents. There is no limit to the number of calories or the types of foods that are eaten. Sweets, cookies, ice cream, deep fried foods, etc are all acceptable foods. It is important that you “load” properly, this is a very critical part of the diet. Do not begin loading if you have not started taking the HCG Drops. It is common for people to gain 3-5 pounds in the first two days. Don’t worry, you will lose it all in the follow 48 hours. People that chose not to “load” properly have found that the rest of the unwanted weight does not drop as easily as those people who took the time to “load”.

So, start your diet with a party and eat as much as you can!

Sample Diet (after loading)

Drink lots of water each day (at least 2 liters)

Breakfast:

Tea or coffee in any quantity without sugar. Only one tablespoonful of milk allowed in 24 hours. Saccharin or Stevia may be used. Stevia is a much healthier choice.

Lunch:

1. 100 grams of veal, beef, chicken breast, fresh white fish, lobster, crab, or shrimp. All visible fat must be carefully removed before cooking, and the meat must be weighed raw. It must be boiled or grilled without additional fat. Salmon, eel, tuna, herring, dried or pickled fish are not allowed. The chicken breast must be removed from the bird. Boneless and skinless.
2. One type of vegetable only to be chosen from the following: spinach, chard, chicory, beetgreens, green salad, tomatoes, celery, fennel, onions, red radishes, cucumbers, asparagus, cabbage.
3. One breadstick (grissino) or one Melba toast (Wasa Bread is also acceptable).
4. An apple, orange, or a handful of strawberries (6-9 depending on their size) or one-half grapefruit.

Dinner:

The same four choices as lunch (above.)No oil, butter or dressing.

Hint: Our clients have found that saving your fruit and/or melba toast for a snack between lunch and dinner has helped them to not feel as hungry as well as keep their metabolism burning more steadily throughout the day.

5 Sample Recipes

When you order a 21 or 40 day kit, the Diet Manual contains another 17 hCG Diet Recipes for main dishes, drinks, marinades and desserts in the manual when you order the 21 or 40 day kits.

Green Onion Soup

• Green onions (allowed amount)
• 2 c vegetable broth
• 1-2 t liquid aminos
• 1 t parsley
• 1 t zsweet
• 1/2 t paprika
• 1/2 t salt
• 1/2 t dill
• 1/2 t thyme
• 1/8 t cayenne or red pepper flakes
• 1/8 t celery seed

1. Briefly steam the green onions until tender.
2. Preheat saucepan over MED heat.
3. Chop steamed green onions.
4. In a saucepan, saute the green onions in a bit of vegetable broth for a couple of minutes, then add the parsley, zsweet, paprika, salt, dill, thyme, celery seed, and cayenne. Saute 1-2 mins more.
5. Add remaining vegetable broth, reduce heat, cover and simmer 20-30 mins.

Lemon Pepper Fish

• 100g whitefish
• juice of half lemon
• 1-3 cloves minced garlic
• 1/2 t black pepper
• 1/4 t salt
• 1/4 t cumin powder
• 1/8 t turmeric

1. Place fish in small bowl. Add garlic, black pepper, salt, cumin, and turmeric. Ensure to coat both sides.
2. Cover & marinate at least 1 hour in refrigerator.
3. Preheat oven to 400.
4. Place the fish in a non-stick baking dish, & cover with the marinade.
5. Bake 10-20 minutes depending on thickness, until fish easily flakes.
6. Squeeze with lemon juice.
7. Serve.

Crockpot Swiss Steak

• 100g steak
• 1 T shake ‘n bake
• 1 T liquid aminos
• 3-4 cloves minced garlic
• 1 stalk celery - sliced
• 1 onion - sliced
• 1 tomato - diced
• 1/2-1 c beef broth

1. Preheat pan over MED-HI heat.
2. Sprinkle steak with liquid aminos.
3. Dip steak in shake ‘n bake, coating both sides.
4. Add steak to pan and brown on both sides.
5. Transfer steak to crockpot.
6. Cover with garlic, celery, onions, and diced tomato.
7. Top with beef broth. Don’t stir!
8. Cover and cook on low until reaches desired doneness.
9. When done, serve immediately, and cover with juices from crockpot.

NOTE: This dish includes 3 vegetables which are meant only for flavor. When finished cooking, you can discard veggies, or choose to eat just one of them (as we aren’t allowed to mix veggies on phase 2 per Dr S).

Asparagus Frittata

• 3 egg whites
• 1 whole egg
• Asparagus (allowed amount)
• 1-2 cloves minced garlic
• 1 T dehydrated minced onion
• 1 T water
• 1 t parsley
• Salt/pepper (to taste)
• Tabasco (optional)

1. Preheat pan over MED heat.
2. Snap woody ends off asparagus and discard.
3. Snap each asparagus spear into 2-3 pieces. Add to pan with garlic & heat through until tender.
4. Preheat oven to 400.
5. In bowl, mix eggs & water. Add asparagus, minced onion, parsley, salt/pepper.
6. Pour egg mixture into non-stick baking dish (or dish lined with parchment paper).
7. Place in oven and cook 10-15 mins until done.
8. Top with tabasco (optional) and serve immediately.

Orange Ginger Chicken

• 100g chicken - cut into chunks
• Black pepper
• orange - cut in 1/4s
• 2-3 cloves minced garlic
• 1 T fresh ginger root (about 1/2″-1″ long piece, peeled & minced)
• 1/2 t basil
• Juice of half lemon

1. Preheat pan over MED heat.
2. Sprinkle chicken with pepper.
3. Add chicken to pan and stir fry until brown on all sides, about 5-10 mins.
4. Add garlic and cook for 1 min.
5. Squeeze juice of orange quarters over chicken.
6. Peel & separate orange into sections. Add orange sections, ginger, lemon juice, and basil. Stir well.
7. Cover and simmer for about 20-30 mins.

NOTE: This includes your meat and fruit portion for this meal.

Recommended Shopping List for Grocery Store

Meats

• Shrimp, White Fish (Talapia, Halibut, Orange Ruffy, etc).
• Turkey, chicken breast.
• Lean Ground Beef, Steak or Roast

Vegetables

• Asparagus
• Cucumbers
• Onions
• Celery
• Beet Greens
• Lettuce
• Green Onions
• Spinach or Swiss Chard
• Tomatoes
• Radishes

Fruit

• Lemons
• Strawberries
• Apples
• Oranges
• Grapefruits

Spices

• Mrs Dash
• Bragg Liquid Amino (Like Soy Sauce)
• Garlic Cloves
• Stevia- Both powder as well as liquid and flavors
• Kosher Salt or Sea Salt
• Other spices (be careful of ingredients, no sugars)

Other Items

• Herbal Tea
• Green Tea
• Coffee
• Water container with ounces for tracking
• Apple Cider Vinegar
• No Fat Cottage Cheese
• Eggs
• Fresh Salsa (no sugars or preservatives)
• Melba Toast, Grissini Bread or Wasa Bread
• Multi-Vitamin (make sure that there are no oils).
• Miracle Noodles can be found online.

There is a great deal more detail and specifics in the manuscript itself, which you’ll get a free copy of when you order the 21 or 40 day kit. It is suggested that this summary be used as a quick reference only. As with any diet program, if you experience complications or if you have any health risks or concerns, consult your Doctor immediately before beginning this or any other diet program.

Author:

Marcus McReynolds - Nutrition & Fitness Expert

Article Source: EzineArticles.com

The banana diet is part of a weight loss program without long-term results, and concentrating on one specific food is never a healthy nutritional plan. Develop a varied diet, and include the proper amounts of exercise for effective weight loss, with helpful information from a strength and conditioning specialist in this free video on losing weight.

Source: Fat Loss

We all know that using a diet plan, like the Atkins is a great way to start, food choices we make on our diet are of the utmost importance. However there are a lot of us that make the error of not exercising while dieting. Atkins has release a new food pyramid that shows you the importance of including exercise with dieting. If you increase your activity, you increase the food options available to you. Not only important on the Atkins diet, exercise is actually important to every persons overall health.

Our body, soul, and mind all benefit from exercise. Even if you have a limited ability and have a lower level of exercise, it is a benefit to you. Exercise will burn fat and also boost you bodies metabolism as well as increase your circulation. Exercising daily will help you eliminate toxins from your body via the lymph and sweat glands systems. Since it helps to regular blood sugar levels in your body, exercise if really important when on a low-carb program.

Atkins diet uses exercise to help it’s success. Without physical exercise, the body doesn’t know how to configure and is not made to process carbs successfully. It has been shown in research that a sedentary person will have high insulin reactions even to moderate carb amounts. Meaning that not only does exercise help you to lose weight, but it will help keep off the weight as well. Your body learns from exercise how to process carbohydrates that you eat. Exercising regularly means you could actually eat more carbs over time since your body is learning how to use them more efficiently.

Exercise falls into two types: anaerobic and aerobic exercise. The best way to do this is to combine both forms into your regimen during the week.

The primary goal of the aerobic type exercise is increasing the heart rate. Making the body consume more oxygen, thus giving all of the cells in your body a fresh oxygen supply. Many of the cells become deprived if you are without any physical activity for long periods of time. Aerobic exercise helps regenerate those cells and will help you in feeling better in those times that you are not exercising.

If you have not worked out in a while and have been inactive, you might need some time in getting used to the new workout. Seeking a little advice from your doctor or a aerobics teacher may help you out. Always start out slowly and work your way up so you can adjust to the new movements, etc. Always warm up and stretch before taking into any exercise routine to avoid any muscle strains. A few good aerobic activities to consider are gold, walking, tennis, dancing even. They will not cause you a lot of stress or stain to your body but will get your heart beating and moving. Set small goals and start slowly. If you decide to walk, begin with four or five blocks and then increase that over time to five or six and keep adding as you go along each week. Our bodies were meant to move! So they will enjoy it as much as you will.

The Anaerobic type exercise are those activities that are not technically classified as aerobic. They usually build muscle mass like strength training, weight lifting for examples. In order to keep your body lean, you will have to workout with weights, when you lose body fat, it is now time to replace that fat with muscles. No, you do not need to be a bodybuilder per se, just tone up those muscles that are now losing fat. Bone density can also be helped when using weights or resistance training exercises, also your fat burning mechanisms benefit and your posture.

If you do not include exercise in your weight loss program, you are going to fail. Incorporating exercise with your Atkins diet plan is an essential part of succeeding in your weight lose efforts and also helps you to see more results quickly, almost immediately.

Author:

Jayjay has been writing articles online for nearly 4 years now. Not only does this author specialize in diet, fitness and weight loss, you can also check out his latest website on contemporary wall clocks which reviews and lists the best digital wall clocks for decorating your house.

Article Source: EzineArticles.com

Moms to be will find dozens of guidelines about what they should and shouldn’t eat while they’re expecting. Parents TV talks to an expert to find out which guidelines should be followed and why.

Although it isn’t true that I never repeat myself (just ask my son if I’m a broken record and he’ll give you his signature eye roll in agreement -yeah, he’s at that stage), I do try to make each of these posts at least somewhat original. That said, although I”ve already discussed some of these trends here and in my latest Topline Trends newsletter, people keep asking me to list what I think the top flavour trends are right now!!! So, today I’m posting this succinct little, alphabetical list that interested folks can refer to easily:

1. Bacon: in desserts. So wrong but so good.

2. Flavoured sugars: for finishing baked goods, as a garnish and for coffee and tea.

3. Floral flavours: beyond rose and lavender, this trend is expanding to include hibiscus in desserts and cocktails.

4. Fruit in burgers: jazzing up meat patties with fruit fillings and toppings will be popular in restaurants this summer.

5. Fruits: in drinks, yumberry is emerging and acai continues to gain momentum. That said, local fruit will be king in the kitchen during harvest season.

6. Fruitwood smoke: applewood, persimmon and cherry will add subtlety to smoked meats, cheese, fish and more.

7. Greek flavours: oregano, garlic, lemon and mint will reach new gourmet heights when teamed together.

8. Miso: look for more people using miso in home cooked soups, salad dressings and marinades.

9. Pepper: from comet tail to bali long, pepper is hot for 2009.

10. Varietal citrus: meyer lemons, kaffir lime and blood orange are turning up in products and recipes at a rapid pace.

On a personal note, I’m hooked on grapefruit these days. What flavour(s) are you hooked on these days?

By:  danamccauley                        Source